Raisin: Ndi chiyani, maubwino ndi momwe ungadye

Zamkati

• 1. Imaletsa kudzimbidwa
• 2. Bwinobwino fupa
• 3. Imachotsa anthu ochita zinthu mopitirira malire
• 4. Kuteteza kuchepa kwa magazi m'thupi
• 5. Kuteteza thanzi la mtima
• Zambiri zamtundu wa mphesa
• Momwe mungagwiritsire ntchito zoumba
• 1. Ma oatmeal makeke ndi zoumba
• 2. Mpunga wokhala ndi zoumba ndi mtedza

Zoumba, zomwe zimadziwikanso kuti mphesa zouma, ndi mphesa youma yomwe yasowa madzi m'thupi ndipo imakhala ndi kununkhira kokoma chifukwa chazambiri za fructose ndi shuga. Mphesa izi zimatha kudyedwa zosaphika kapena zosiyanasiyana ndipo zimatha kusiyanasiyana, malingana ndi mtundu wake. Chofala kwambiri ndi chachikaso, chofiirira komanso chofiirira.

Kugwiritsa ntchito zoumba kumatha kukhala ndi maubwino angapo azaumoyo, bola kumadya pang'ono, popeza ali ndi fiber yokwanira ndi tartaric acid, chinthu chomwe chimathandiza kuti matumbo akhale ndi thanzi labwino. Kuphatikiza apo, mphesa yamtunduwu imapereka mphamvu, ndi antioxidant ndipo imakhala ndi mavitamini ndi michere yambiri.

Ubwino waukulu wathanzi woumba ndi:

1. Imaletsa kudzimbidwa

Zoumba zili ndi ulusi wambiri wosungunuka komanso wosungunuka womwe umathandizira kukulitsa ndowe ndikuzipangitsa kukhala zofewa, zomwe zimapangitsa matumbo kugwira ntchito ndikuthandizira kutulutsa. Kuphatikiza apo, zoumba zimaperekanso chisangalalo chachikulu kuti, ngati chikudya pang'ono, chitha kuchepa.

Zipatso zouma izi zimawerengedwanso kuti ndi prebiotic, chifukwa imakhala ndi tartaric acid, asidi yemwe amapsa ndi mabakiteriya am'matumbo ndikuthandizira kukonza matumbo.

2. Bwinobwino fupa

Zoumba zitha kukhala zabwino kuwonjezera pazakudya kuti zisinthe komanso kukhala ndi thanzi la mafupa ndi mano, popeza ali ndi calcium yambiri, mchere wofunikira kwambiri paminyewa ya mafupa. Chifukwa chake, kuwonjezera pakulimbitsa mafupa, amatetezanso kufooka kwa mafupa.

Kuphatikiza apo, mphesa imakhalanso ndi chinthu chodziwika bwino, chotchedwa boron, chomwe chimathandizira kuyamwa kwa calcium, magnesium, phosphorous ndi vitamini D, zomwe ndizofunikira pamfupa lonse, komanso manjenje. Pachifukwachi, boron yomwe ili mu zoumba ingathandize kupewa nyamakazi, zomwe zimatsimikiziridwa ndi kafukufuku yemwe akuwonetsa kuti anthu omwe ali ndi nyamakazi ali ndi zotsika kwambiri.

3. Imachotsa anthu ochita zinthu mopitirira malire

Zoumba zili ndi ma antioxidants ambiri monga flavonoids, phenols ndi polyphenols, omwe ndi mankhwala omwe amathandiza kuchepetsa kupsinjika kwa okosijeni, kuchotsa zopitilira muyeso komanso kupewa kuwonongeka kwa khungu. Chifukwa chake, zoumba zitha kuthandiza kuchepetsa chiopsezo chokhala ndi matenda osachiritsika monga mavuto amtima kapena khansa, mwachitsanzo.

4. Kuteteza kuchepa kwa magazi m'thupi

Zoumba ndi gwero labwino la fero, chifukwa chake zimathandizira kupititsa mpweya m'maselo amthupi ndipo zimakonda kupanga maselo ofiira, kuteteza kuoneka kwa kuchepa kwa magazi m'thupi komwe kumachitika chifukwa chosowa chitsulo.

5. Kuteteza thanzi la mtima

Mitundu yomwe ili mu zoumba imatha kuchepetsa kuyamwa kwa cholesterol yoyipa m'matumbo, yomwe imathandizira kuti mafuta azikhala ndi cholesterol komanso triglyceride m'magazi ambiri komanso kupewa mafuta m'mitsempha yamagazi. Kuphatikiza apo, popeza imakhalanso ndi antioxidant ndipo imachepetsa chiopsezo cha kuwonongeka kwa maselo, zoumba zimakhala zabwino pochepetsa chiopsezo cha matenda amtima.

Zambiri zamtundu wa mphesa

Mu tebulo ili, chidziwitso chazakudya cha magalamu 100 a zoumba chimaperekedwa:

Momwe mungagwiritsire ntchito zoumba

Kudya zoumba mwanjira yathanzi ndikofunikira kuti azidya pang'ono, chifukwa zimakhala zopatsa mphamvu komanso zimakhala ndi shuga wambiri. Komabe, malinga ngati amadya pang'ono, zoumba zitha kukhala ndi maubwino angapo azaumoyo. Zotumikiridwa ndi supuni 2, zowonjezera ku yogurt, saladi, tirigu, makeke kapena granola, mwachitsanzo.

Pankhani ya anthu omwe ali ndi matenda ashuga, zoumba zimakhala ndi glycemic index ndipo, chifukwa chake, zimatanthawuza kuti amatha kukulitsa shuga m'magazi, kuti azitha kudyedwa nthawi zonse pakakhala kulamulira kwa milingo ya shuga, kulemekeza chakudya choyenera.

1. Ma oatmeal makeke ndi zoumba

Zosakaniza

• 1 ½ chikho cha oats;
• Sugar shuga wofiirira;
• Mazira awiri;
• 1 chikho cha mkaka wa amondi;
• ¼ chikho cha yogurt yopanda msuzi;
• Supuni 1 ya vanila;
• ¾ chikho cha ufa;
• Supuni 1 ya mchere;
• Supuni 1 ya soda;
• Supuni 1 ya ufa wophika;
• Supuni 1 ya sinamoni;
• ½ chikho cha zoumba.

Kukonzekera akafuna

Mu mbale, phatikizani oats ndi mkaka wa amondi. Kenaka yikani shuga, mazira, yogurt ndi vanila, ndikuyambitsa mpaka mutenge phulusa losakanikirana. Pang'onopang'ono yikani ufa, sinamoni, soda ndi yisiti. Pomaliza, onjezerani zoumba, ikani zosakaniza mu mitundu yaying'ono ndikuphika ku 375º kwa mphindi 15 mpaka 20. Chinsinsichi chimapereka ma cookie 10.

2. Mpunga wokhala ndi zoumba ndi mtedza

Zosakaniza

• Supuni 2 zoumba zoumba;
• ¼ chikho cha walnuts, maamondi kapena ma cashews;
• 1 chikho cha mpunga;
• Onion anyezi wodulidwa;
• Makapu awiri amadzi kapena nkhuku;
• Mchere ndi tsabola kuti mulawe.

Kukonzekera akafuna

Ikani mafuta pang'ono mu kapu kakang'ono pamoto wambiri. Lolani anyezi mwachangu pang'ono mpaka akhale wagolide kenako onjezerani mpunga, zoumba, mchere ndi tsabola. Onjezerani madzi ndikudikirira kuti iwire. Ikayamba kuwira, ikani moto wochepa ndikuphimba poto kwa mphindi 15 mpaka 20. Pomaliza, chotsani poto pamoto ndikuwonjezera ma almond, walnuts kapena mtedza wa cashew.