Raisins vs Sultanas vs Currants: Kodi kusiyanasiyana ndikotani?

Zamkati

• Ndi Mitundu Yosiyanasiyana ya Mphesa Zouma
• Zoumba
• Sultana
• Zowonjezera
• Mbiri Zawo Za michere Zofanana
• Akhoza Kupatsanso Phindu Limodzi Laumoyo
• Amagwiritsanso Ntchito Zofananira Kakhitchini
• Kodi Muyenera Kusankha Mtundu Wotani?
• Mfundo Yofunika Kwambiri

Zoumba, sultana ndi currants ndi mitundu yonse yotchuka ya zipatso zouma.

Makamaka, ndi mitundu yosiyanasiyana ya mphesa zouma.

Odzaza ndi mavitamini ofunikira, michere ndi ma antioxidants, amagwiritsidwa ntchito m'malo osiyanasiyana padziko lonse lapansi pazakudya zokoma komanso zokoma.

Ngakhale kutchuka kwawo, pali chisokonezo chambiri pankhani yazakudya zokoma izi.

Nkhaniyi ikufotokoza kusiyana pakati pa zoumba, sultana ndi ma currants.

Ndi Mitundu Yosiyanasiyana ya Mphesa Zouma

Mwachidule, zoumba, sultana ndi ma currants ndi mitundu yonse ya mphesa zouma.

Komabe, kumvetsetsa kusiyana pakati pa atatuwa kumatha kukhala kosokoneza, makamaka kwa zoumba ndi sultana chifukwa matanthauzidwe ake amasiyana m'maiko osiyanasiyana.

Ku US, mawu oti "zoumba" amagwiritsidwa ntchito kwa zoumba ndi sultana. Kusiyanitsa awiriwa, sultana amatchedwa zoumba "zagolide".

Padziko lonse lapansi, ndi nkhani ina. M'mayiko ambiri, kuphatikiza UK, zoumba ndi sultana zimasiyanitsidwa ndi mtundu wa mphesa komanso njira yogwiritsira ntchito.

Pofuna kupewa chisokonezo, nkhaniyi ifotokoza za zoumba ndi sultana malinga ndi matanthauzidwe apadziko lonse lapansi.

Zoumba

Zoumba ndi mtundu wa mphesa womwe wawuma kwa milungu itatu. Mphesa zimakhala mdima zikamauma, zomwe zimapatsa zoumba mtundu wakuda.

Mitundu yambiri ya mphesa imagwiritsidwa ntchito popanga zoumba. Kukula, kulawa ndi utoto zimadalira mtundu wa mphesa zomwe zagwiritsidwa ntchito.

Ku US, zoumba zimapangidwa kuchokera ku Thompson Seedless zosiyanasiyana.

Komabe, ku Australia, zoumba zimapangidwa kuchokera ku mitundu ikuluikulu ya mphesa kuphatikiza Muscat, Lexia ndi Waltham Cross, ndipo nthawi zambiri imakhala yayikulu kuposa sultana pachifukwa ichi.

Zoumba zili ndi mdima wonyezimira, zofewa, zotsekemera ndipo zimakhala zazikulu kuposa sultana ndi currants.

Sultana

Sultana amapangidwa kuchokera ku mphesa zobiriwira zopanda mbewu, makamaka mitundu yosiyanasiyana ya Thompson.

Mosiyana ndi zoumba zoumba, sultana nthawi zambiri amavekedwa mu yankho lokhazikika pamafuta asanaume kuti afulumizitse ntchitoyi. Pachifukwa ichi, nthawi zambiri amakhala opepuka kuposa zoumba ndi ma currants.

Ku Australia, ma sultana ena amapangidwa popanda yankho. Mphesa izi zimatenga nthawi yayitali kuti ziume - mpaka milungu itatu - ndipo zimakhala zofiirira. Nthawi zambiri amatchedwa sultana "wachilengedwe".

Ku US, sultana amatchedwa "zoumba zagolide" kapena "zoumba za sultana." Mphesa izi amazipaka ndi mankhwala otetezera otchedwa sulfur dioxide kuti asunge mtundu wowala wa mphesa.

Sultana amakhala ocheperako kuposa zoumba ndipo ndi okoma, owunduka komanso owala kwambiri kuposa zoumba zonse ndi ma currants.

Zowonjezera

Ma currants, omwe amadziwika kuti "Zante currants," ndi mphesa zazing'ono, zouma.

Ngakhale ali ndi dzina, ma currants amapangidwa ndi kuyanika mphesa zazing'ono zingapo zopanda mbewa zotchedwa "Black Corinth" ndi "Carina."

Ma currants amaumitsidwa kwa milungu itatu.

Chifukwa chakuchepa kwawo, amakhala ndi kununkhira kokoma, kokometsetsa komanso kowonjezera ndipo amawonjezera kapangidwe kake ndi kukoma kuzakudya zotsekemera komanso zopatsa thanzi.

Zoumba, sultana ndi currants ndi mitundu yonse ya mphesa zouma. Zoumba ndi sultana ndizofewa, zotsekemera komanso zowutsa mudyo, pomwe ma currants amakhala ndi kukoma kwamphamvu, kokoma komanso kwamphamvu. Zoumba ndizo zazikulu kwambiri mwa zitatuzi.

Mbiri Zawo Za michere Zofanana

Zoumba, sultana ndi currants ndizopatsa thanzi kwambiri.

Izi ndichifukwa chakuwuma, komwe kumachepetsa madzi kuchokera 80% mpaka 15% (1, 2).

Mphesa zimachepa panthawiyi, kusiya zipatso zazing'ono, zowuma zowonjezera michere. M'malo mwake, polemera, mphesa zouma zimakhala ndi fiber, mavitamini ndi mchere wochulukirapo kanayi (1, 2).

Tchatichi pansipa chikufanizira kusiyana kwakudya pakati pa 1 ounce (28 magalamu) a zoumba, sultana ndi ma currants (2, 3, 4, 5).

Monga mukuwonera, kusiyanasiyana pakati pa atatuwa ndi pang'ono. Zonse zili ndi shuga wachilengedwe, wokhala ndi shuga pafupifupi 60-75%.

Amadzazidwanso ndi fiber ndi potaziyamu ndipo ndi gwero labwino kwambiri lazomera kuphatikiza ma antioxidants amphamvu ().

Pazovuta, vitamini C ndi vitamini K zimachepetsedwa kwambiri kuchokera ku mitundu yatsopano mphesa zikauma.

Zoumba, sultana ndi ma currants ali ndi mawonekedwe ofanana ndi michere, popeza onse ali ndi fiber, potaziyamu komanso ma antioxidants ambiri. Pansi pake, ali ndi shuga wambiri ndipo amakhala ndi vitamini C ndi K wotsika kuposa mphesa zatsopano.

Akhoza Kupatsanso Phindu Limodzi Laumoyo

Zoumba, sultana ndi ma currants amapindulitsa thanzi lanu m'njira zingapo.

Zonse zitatuzi ndizopangira ma antioxidants, kuphatikiza ma polyphenols ().

Antioxidants amathandizira kuteteza ma cell kuti asawonongeke omwe angayambitsidwe ndi ma radicals aulere komanso kupsinjika kwa oxidative, komwe kumathandizira kutupa ndi matenda ambiri, kuphatikiza khansa (,).

Kuphatikiza apo, zoumba, sultana ndi ma currants ali ndi fiber. Pawiri (28 magalamu) ali ndi pakati pa 1-2 magalamu a fiber, yomwe ndi 4-8% ya zofunika zanu za tsiku ndi tsiku.

Kafukufuku akuwonetsa kuti kudya zakudya zokhala ndi michere yambiri ndi ndiwo zamasamba kungathandize kuchepetsa chiwopsezo cha kuthamanga kwa magazi, matenda amtima komanso matenda ashuga (,,).

Kafukufuku akuwonetsanso kuti kudya zoumba zitha (,,,):

• Kuchepetsa kuthamanga kwa magazi
• Sinthani kuwongolera kwa magazi m'magazi
• Lonjezerani kumverera kokwanira

Ngakhale maubwino a sultana ndi ma currants sanaphunzire mwapadera, zikuwoneka kuti zimabweretsa zovuta zofananira chifukwa cha mbiri yawo yofanana yazakudya.

Pomaliza, ngakhale zoumba, sultana ndi ma currants atha kukhala chisankho chabwino, ndikofunikira kukumbukira kuti zipatso zouma zili ndi shuga wambiri komanso zopatsa mphamvu ndipo zimatha kukhala zosavuta kudya mopitirira muyeso.

Pachifukwa ichi, zipatso zouma zimayenera kudyedwa pang'ono, makamaka pamodzi ndi zakudya zina zopatsa thanzi monga mtedza, mbewu kapena yogurt.

Zoumba, sultana ndi ma currants amatha kusintha thanzi lanu la m'mimba ndi shuga m'magazi, amachepetsa kutupa ndikuchepetsa kuthamanga kwa magazi. Pazotsatira zake, amakhalanso ndi shuga komanso zopatsa mphamvu ndipo ayenera kuzidya pang'ono.

Amagwiritsanso Ntchito Zofananira Kakhitchini

Zoumba, sultana ndi ma currants ndizosinthasintha modabwitsa ndipo zimatha kudyedwa zokha, ngati chotupitsa kapena kuwonjezerapo mbale za mpunga, stews, saladi, oatmeal ndi zinthu zophika.

Ngakhale amasiyana pang'ono pakukula ndi kulawa, iliyonse imatha kugwiritsidwa ntchito m'maphikidwe ofanana ndipo imatha kusinthidwa mosavuta.

Nawa malingaliro amomwe mungawaphatikizire pazakudya zanu:

• Onjezani mbale ya tchizi: Mphesa zouma zimapanga zowonjezera kuwonjezera pa mbale ya tchizi. Pokhala wamkulu kwambiri mwa atatuwo, zoumba zimagwira bwino ntchito komanso zimakhala bwino ndi brie, mtedza ndi zotsekemera.
• Idyani monga chotupitsa m'mawa kapena masana: Mutha kuzidya mopanda kanthu kapena kuwonjezera ku yogurt kapena mtedza kuti muzidya pang'ono. Kapenanso, yesani kupanga njira yanu yanu.
• Onjezani ku oatmeal: Kuwaza pang'ono zoumba, sultana ndi ma currants kumawonjezera kukoma kwaphala lanu.
• Onjezani kuzinthu zophika: Kuwonjezera zipatso zouma mu muffin, mipiringidzo ya granola ndi ma cookie ndi njira yabwino yotsekemera zomwe zaphikidwa. Zoumba ndi sultana ndizothandiza kwambiri kuthira zokometsera zina ndikupangitsa kuti zomwe zidamalizidwazo zikhale zokoma.
• Onjezani ku saladi: Ma currants, makamaka, ndiabwino kuwonjezera kukoma ndi kapangidwe ka saladi. Zimaphatikizana bwino ndi masamba owawa ndi mtedza wowuma.
• Onjezani pazakudya zabwino: Yesetsani kuwonjezera pazakudya zabwino zitatu monga makeke, nyama, ma chutneys, mpunga pilaf ndi abale. Ma currants nthawi zambiri amagwira ntchito bwino chifukwa chakuchepa kwawo.

Sungani zoumba, sultana ndi ma currants pamalo ozizira, owuma komanso amdima monga potengera. Ayikeni m'thumba losindikizidwa kapena muwasunge mumtsuko wagalasi.

Zoumba, sultana ndi currants ndizovuta kwambiri zakudya. Amatha kudyedwa mopepuka kapena kuwonjezeredwa pazakudya zokoma komanso zokoma kuyambira muffin ndi makeke mpaka ma curry, saladi ndi mbale za tchizi.

Kodi Muyenera Kusankha Mtundu Wotani?

Zoumba, sultana ndi ma currants zonse ndizopatsa thanzi kwambiri ndipo zimalowa m'malo mwa wina ndi mnzake.

Kumapeto kwa tsikuli, ndibwino kuti musankhe pamlanduwu kutengera momwe zimakhalira kapena mbale komanso zokonda zanu.

Ndikofunikanso kukumbukira kuti opanga ena amawonjezera chosungira chotchedwa sulfur dioxide kuti asunge mtundu wa mphesa watsopano. Amagwiritsidwa ntchito makamaka ngati sultana kapena "zoumba zagolide."

Anthu ena amaganizira kwambiri za sulfur dioxide ndipo amakumana ndi zizindikilo monga kukokana m'mimba, zotupa pakhungu ndi mphumu mukatha kudya (,).

Ngati muli ndi chidwi ndi sulfure dioxide, samalani ndi mankhwala otetezera omwe amalembedwa.

Zoumba, sultana ndi ma currants zonse ndizopatsa thanzi ndipo zitha kugwiritsidwa ntchito m'malo mwa wina ndi mnzake mumaphikidwe angapo. Fufuzani sulfure dioxide pa chizindikirocho ngati mukusamala ndi izi.

Mfundo Yofunika Kwambiri

Zoumba, sultana ndi currants ndi mitundu yosiyanasiyana ya mphesa zouma zomwe zili ndi fiber, potaziyamu komanso antioxidants.

Zoumba amapangidwa kuchokera ku mitundu yambiri ya mphesa. Zawuma mwachilengedwe ndipo nthawi zambiri zimakhala zazikulu kwambiri mwa zitatuzi.

Sultana amapangidwa kuchokera ku mphesa zobiriwira zopanda mbewu. Nthawi zambiri amaviikidwa mu yankho asanaumitse, zomwe zimathandizira kuti ntchitoyi ifulumire. Nthawi zambiri amakhala owoneka bwino kwambiri komanso owoneka bwino kwambiri.

Ma currants amapangidwa kuchokera ku mitundu yaying'ono ya mphesa. Zawuma mwachilengedwe ndipo ndizochepa kwambiri komanso zakuda kwambiri mwa zitatuzi.

Pamapeto pa tsikulo, zonse ndi zisankho zabwino zomwe zingapindulitsenso thanzi lanu. Imene mungasankhe imangotengera njira yomwe mukufunsayo komanso zomwe mumakonda.