Kodi Zipatso Zamagolide Ndi Chiyani? Chilichonse Chimene Muyenera Kudziwa

Zamkati

• Odzaza Ndi michere
• Mapindu azaumoyo
• Pamwamba mu Antioxidants
• Ali ndi Maubwino Oletsa Kutupa
• Limbikitsani Kutetezeka Kwathu
• Mungapindule Ndi Thanzi Labwino
• Limbikitsani Masomphenya
• Zotsatira zoyipa
• Momwe Mungadye
• Mfundo Yofunika Kwambiri

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Zipatso za golide ndi zipatso zowala, za lalanje zomwe zimagwirizana kwambiri ndi tomatillo. Monga ma tomatillos, adakutidwa ndi mankhusu otulutsa ma calyx omwe amayenera kuchotsedwa asanadye.

Pang'ono pang'ono kuposa tomato yamatcheri, zipatso izi zimakhala ndi kukoma kokoma, kotentha kotentha kofanana ndi chinanazi ndi mango. Anthu ambiri amasangalala ndi timbewu tokometsera tokha ngati chotupitsa kapena masaladi, sauces ndi jam.

Zipatso za golide zimadziwikanso kuti mabulosi a Inca, malo odyera ku Peru, mabala a poha, mabulosi agolide, mankhusu a chitumbuwa ndi jamu.

Amachokera kubanja la nightshade ndipo amakulira m'malo ofunda padziko lonse lapansi.

Nkhaniyi ikukufotokozerani zonse zomwe muyenera kudziwa za zipatso zagolide, kuphatikiza zakudya zawo, zabwino zake komanso zoyipa zake.

Odzaza Ndi michere

Zipatso za golide zimakhala ndi michere yabwino.

Amakhala ndi ma calories ochepa, kupereka 74 pa chikho (140 magalamu). Ma calories awo ambiri amachokera ku carbs ().

Kukula kofananako kumapangitsanso magalamu 6 a fiber - kupitirira 20% yazakudya tsiku lililonse (RDI).

Chikho chimodzi (140-gramu) chotulutsa zipatso za golide chili ndi izi ():

• Ma calories: 74
• Ma carbs: 15.7 magalamu
• CHIKWANGWANI: 6 magalamu
• Mapuloteni: 2.7 magalamu
• Mafuta: 1 galamu
• Vitamini C: 21% ya RDI ya akazi ndi 17% ya amuna
• Thiamine: 14% ya RDI ya akazi ndi 13% ya amuna
• Riboflavin: 5% ya RDI
• Niacin: 28% ya RDI ya akazi ndi 25% ya amuna
• Vitamini A: 7% ya RDI ya akazi ndi 6% ya amuna
• Chitsulo: 8% ya RDI ya akazi ndi 18% ya amuna
• Phosphorus: 8% ya RDI

Zipatso za golide zilinso ndi beta-carotene ndi vitamini K wambiri komanso kashiamu (,).

Mitengo ya golide imadzitama ndi mavitamini, michere ndi michere yambiri - yokhala ndi zopatsa mphamvu zokwanira 74 pa chikho chimodzi (140 magalamu).

Mapindu azaumoyo

Zipatso za golide zimakhala ndi mankhwala angapo omwe angakhudze thanzi lanu.

Pamwamba mu Antioxidants

Zipatso za golide zimakhala ndi mankhwala ambiri otchedwa antioxidants ().

Antioxidants amateteza ndikuwongolera zomwe zawonongeka ndi ma radicals aulere, omwe ndi mamolekyulu olumikizidwa ndi ukalamba ndi matenda, monga khansa (,).

Mpaka pano, kafukufuku wapeza zipatso 34 zapadera zama zipatso zamagolide zomwe zitha kukhala ndi thanzi labwino (6).

Kuphatikiza apo, mankhwala a phenolic omwe amapezeka mu zipatso zagolide adawonetsedwa kuti amalepheretsa kukula kwa maselo a khansa ya m'mawere ndi m'matumbo m'maphunziro oyesera (6).

Pakafukufuku wina, zopanga za zipatso zatsopano komanso zopanda madzi zagolide zidapezeka kuti zimawonjezera moyo wamaselo poletsa kupangika kwa mankhwala omwe amawononga kuwonongeka kwa okosijeni ().

Khungu la zipatso zagolide limakhala pafupifupi katatu kuchuluka kwa ma antioxidants monga zamkati mwawo. Kuphatikiza apo, ma antioxidant amakhala atafika pachimake zipatso zikakhwima ().

Ali ndi Maubwino Oletsa Kutupa

Mankhwala omwe amapezeka mu zipatso zagolide omwe amatchedwa withanolides atha kukhala ndi zotsatira zotsutsana ndi zotupa mthupi lanu, zomwe zitha kuteteza ku khansa ya m'matumbo ().

Mu kafukufuku wina, kuchotsedwa kwa mankhusu a zipatso zagolide kunachepetsa kutupa kwama mbewa omwe ali ndi matenda opatsirana. Kuphatikiza apo, mbewa zomwe zimachotsedwa ndimtunduwu zinali ndizizindikiro zochepa zotupa m'matumba awo ().

Ngakhale palibe maphunziro ofanana ndi aumunthu, kafukufuku wama chubu oyesera m'maselo amunthu amawonetsa zotsatira zabwino pakatupa (,,).

Limbikitsani Kutetezeka Kwathu

Palibe maphunziro aumunthu pa zipatso za golide ndi chitetezo cha mthupi, koma kafukufuku wama test-tube akuwonetsa maubwino angapo.

Kafukufuku m'maselo aanthu azindikira kuti zipatso zagolide zimatha kuthandizira chitetezo chamthupi. Chipatsocho chimakhala ndi ma polyphenols angapo omwe amalepheretsa kutulutsa zida zina zoteteza ku chitetezo cha mthupi ().

Kuphatikiza apo, zipatso za golide ndizomwe zimapatsa vitamini C. Chikho chimodzi (140 magalamu) chimapatsa 15.4 mg wa vitamini - 21% ya RDI ya azimayi ndi 17% ya amuna ().

Vitamini C amatenga mbali zingapo zofunikira pakuyankha kwamthupi ().

Mungapindule Ndi Thanzi Labwino

Mitengo ya golide imakhala ndi vitamini K wambiri, vitamini wosungunuka ndi mafuta wokhudzidwa ndimafupa am'magazi ().

Vitamini uyu ndi gawo lofunikira la mafupa ndi chichereŵechere ndipo amatenganso nawo gawo la mafupa athanzi, momwemonso mafupa amawonongera ndikusintha (15).

Umboni waposachedwa kwambiri ukuwonetsa kuti vitamini K iyenera kutengedwa limodzi ndi vitamini D kuti akhale ndi thanzi labwino la mafupa ().

Limbikitsani Masomphenya

Zipatso za golide zimapereka lutein ndi beta-carotene, komanso ma carotenoids ena angapo).

Chakudya chambiri cha carotenoids kuchokera ku zipatso ndi ndiwo zamasamba chimalumikizidwa ndi chiopsezo chochepa cha kuchepa kwa macular okalamba, komwe kumayambitsa khungu ().

Makamaka, carotenoid lutein amadziwika bwino popewa matenda amaso ().

Lutein ndi ma carotenoid ena, kuphatikiza zeaxanthin ndi lycopene, awonetsedwanso kuti amateteza motsutsana ndi kutayika kwa matenda ashuga ().

Zipatso za golide zitha kukhala ndi zabwino zingapo paumoyo wanu. Amakhala ndi ma antioxidants ambiri, amawonetsa zotsutsana ndi zotupa ndipo amatha kupititsa patsogolo thanzi la mafupa ndi masomphenya.

Zotsatira zoyipa

Zipatso za golide zitha kukhala zowopsa mukazidya zosapsa.

Zipatso za golide zosapsa zili ndi solanine, poizoni yemwe amapezeka mwachilengedwe m'masamba a nightshade, monga mbatata ndi tomato ().

Solanine amatha kuyambitsa vuto lakugaya chakudya, kuphatikizaponso kupunduka ndi kutsekula m'mimba - ndipo kumatha kupha nthawi zina ().

Kuti mukhale otetezeka, idyani zipatso zokoma zokha zagolide zomwe zilibe zobiriwira.

Kuphatikiza apo, kumbukirani kuti kudya zipatso zambiri zagolide kungakhale kowopsa.

Pakafukufuku umodzi wanyama, kuchuluka kwambiri kwa madzi a mabulosi agolidi owuma amauma - 2,273 mg pa kilogalamu ya kulemera kwa thupi (5,000 mg pa kg) tsiku lililonse - zidawononga mtima kwa mbewa zamphongo - koma osati zachikazi. Palibe zovuta zina zomwe zidawonedwa ().

Palibe maphunziro a chitetezo cha nthawi yayitali pa zipatso zagolide mwa anthu.

Kudya zipatso zagolidi kumawoneka kotetezeka, ngakhale palibe maphunziro mwa anthu. Izi zati, zipatso zosapsa zimatha kukhumudwitsa m'mimba, ndipo kuchuluka kwake kwa madzi ake kwawonetsedwa kuti ndi kowopsa m'maphunziro a nyama.

Momwe Mungadye

Zipatso za golide zimatha kusangalala mwatsopano kapena zouma makoko awo atachotsedwa.

Zipatso zatsopano za golide zimapezeka m'misika ya alimi komanso m'misika yambiri. Zipatso zouma zagolide nthawi zambiri zimatha kugulidwa pa intaneti.

Nazi njira zina zomwe mungaphatikizire zipatso za golide muzakudya zanu:

• Idyani yaiwisi ngati chotupitsa.
• Awonjezereni ku saladi wa zipatso.
• Awazanire pamwamba pa saladi wabwino.
• Aphatikize mu smoothie.
• Valani iwo mu msuzi wa chokoleti wa mchere.
• Asandutseni msuzi kuti musangalale ndi nyama kapena nsomba.
• Apangeni kukhala kupanikizana.
• Onetsetsani mu saladi yambewu.
• Gwiritsani ntchito pamwamba pa yogurt ndi granola.

Zipatso za golide zimawonjezera kukoma konsekonse pafupifupi pachakudya chilichonse kapena chotupitsa.

Zipatso za golide ndi zipatso zosunthika zomwe zitha kudyedwa mwatsopano kapena zouma. Amawonjezera kununkhira kwapadera kwa jamu, sauces, saladi ndi mchere.

Mfundo Yofunika Kwambiri

Ngakhale zipatso za golide ndizofanana kwambiri ndi ma tomatillos, ali ndi kukoma kokoma, kotentha kofanana ndi chinanazi ndi mango.

Amakhala ndi michere yambiri, mavitamini, michere komanso michere yopindulitsa yomwe ingalimbikitse chitetezo chamthupi, maso ndi mafupa.

Amayenera kudyedwa atakhwima - opanda mawanga obiriwira.

Zipatso zokoma izi zimapatsa kukoma kwapadera, kotsekemera ku jamu, sauces, ndiwo zochuluka mchere ndi zina zambiri.