Raisin: Chii icho, mabhenefiti uye maitiro ekudya

Zvemukati

• 1. Inodzivirira kupatira
• 2. Inovandudza hutano hwepfupa
• 3. Inobvisa mahara radicals
• 4. Inodzivirira kupererwa neropa
• 5. Inodzivirira hutano hwemwoyo
• Ruzivo rwehutano hwemazambiringa akaomeswa
• Maitiro ekudya akaomeswa
• 1. Oatmeal makuki nemazambiringa akaomeswa
• 2. Mupunga une mazambiringa akaomeswa nenzungu

Iyo yakaomeswa, inozivikanwawo seyakaomeswa, muzambiringa wakaomeswa wakasvinwa uye une hwema inotapira nekuda kwehuwandu hwayo hwakawanda hweiyo fructose uye glucose. Mazambiringa aya anogona kudyiwa asina kubikwa kana mumadhishi akasiyana uye anogona kusiyana murudzi, zvichienderana nemhando yawo. Izvo zvakajairika ndeyero, shava uye shava.

Iko kushandiswa kwemazambiringa kunogona kuva nezvakawanda zvehutano mabhenefiti, sekureba sekudyiwa zvine mwero, sezvo vaine fiber yakakwana uye tartaric acid, chinhu chinopa kune hutano hwemukati. Uye zvakare, iyi mhando yemazambiringa inopa simba, ine antioxidant uye ine yakanyanya zvemukati mavitamini uye mamineral.

Huru hutano hunobatsira hwemazambiringa akaomeswa ndeaya:

1. Inodzivirira kupatira

Mavhenekeri akapfuma mune yakasungunuka uye isingasungike tambo dzinobatsira kuwedzera huwandu hwetsvina uye kudziita nyoro, zvichikurudzira mashandiro emukati uye kuita kuti kudzingwa kwayo. Mukuwedzera, mazambiringa anopawo hukuru hwekunzwa satiety kuitira kuti, kana ikadyiwa muhuwandu hudiki, inogona kubatsira mukudzikisa uremu.

Ichi chibereko chakaomeswa chinotorwawo se prebiotic, nekuti yakafuma mu tartaric acid, iasidhi inoviriswa nehutachiona hwematumbo uye inobatsira kuvandudza mashandiro emukati.

2. Inovandudza hutano hwepfupa

Mazai anogona kuve akanaka kuwedzera kuchikafu kuti uvandudze uye chengetedza hutano hwemapfupa nemeno, sezvo ivo vakapfuma mucalcium, yakakosha kwazvo mineral yemapfupa tishu. Nekudaro, pamusoro pekuchengetedza mapfupa akasimba, anodzivirira kutanga kwe osteoporosis.

Uye zvakare, iro rakaomeswa rinewo chinhu chekusarudzika, chinonzi boron, icho chinobatsira kunwiwa kwecalcium, magnesium, phosphorus uye vhitamini D, izvo zvakakosha kune ese mapfupa system, pamwe neiyo sisitimu yetsinga. Nechikonzero ichi, iyo boron iripo mumazambiringa akaomeswa inogona kubatsira kudzivirira arthritis, chiitiko chinoratidzwa nezvidzidzo zvinoratidza kuti vanhu vane osteoarthritis vane mwero wakaderera kwazvo wechinhu ichi chekuteedzera.

3. Inobvisa mahara radicals

Raisin akapfuma mune antioxidants senge flavonoids, phenols uye polyphenols, ayo makomputa anobatsira kudzora kushushikana kweiyo oxidative, kubvisa mahara radicals uye kudzivirira kukuvara kwesero. Nekudaro, mazambiringa akaomeswa anogona kubatsira kudzikisa njodzi yekuvandudza chirwere chisingaperi senge matambudziko emoyo kana kenza, semuenzaniso.

4. Inodzivirira kupererwa neropa

Iyo yakaomeswa sosi yakanaka ye fero, saka inovandudza kutakurwa kweoksijeni kumasero emuviri uye inofarira kugadzirwa kwemasero matsvuku eropa, ichidzivirira kuoneka kweanemia kunokonzerwa nekushomeka kwesimbi.

5. Inodzivirira hutano hwemwoyo

Iyo tambo dzinowanikwa mumazambiringa akaomeswa dzinokwanisa kudzikisa kunwa kwecholesterol yakaipa mumatumbo, iyo inobvumidza kuchengetedza akawandisa cholesterol uye triglyceride mazinga muropa uye kudzivirira kuiswa kwemafuta mumidziyo yeropa. Uye zvakare, sezvo iri zvakare antioxidant uye inoderedza njodzi yekukuvara kwemasero, mazambiringa akaomeswa akakosha kudzikisa njodzi yehutano hwemwoyo.

Ruzivo rwehutano hwemazambiringa akaomeswa

Mune tafura iyi, ruzivo rwehutano kune yega yega 100 magiramu emazambiringa anounzwa:

Maitiro ekudya akaomeswa

Kuti udye mazambiringa akaomeswa nenzira ine hutano zvakakosha kuti idyiwe zvishoma, nekuti iwo ane macalorie chaizvo uye ane huwandu hwakanaka hweshuga. Nekudaro, sekureba sekudyiwa zvine mwero, mazambiringa akaomeswa anogona kuve nemabhenefiti akati wandei ehutano. Iyo yakakurudzirwa kushandira ndeye 2 mashupuni, akawedzerwa kune yogati, masaladi, zviyo, makeke kana granola, semuenzaniso.

Panyaya yevanhu vane chirwere cheshuga, mazambiringa akaenzana ane glycemic index uye, nekudaro, zvinoreva kuti vanogona kuwedzera zvine mwero shuga mukati meropa, vachikwanisa kudyiwa pese panenge paine kudzora kwakanaka kweiyo glucose mazinga, kuremekedza chikafu chakaringana.

1. Oatmeal makuki nemazambiringa akaomeswa

Zvinoshandiswa

• 1 ½ mukombe weoats;
• Sugar shuga tsvuku;
• 2 mazai;
• 1 mukombe wemukaka weamondi;
• ¼ mukombe weashuga isina yoghurwa yogati;
• 1 teaspoon yevanilla;
• ¾ mukombe weupfu;
• 1 teaspoon yemunyu;
• 1 teaspoon yesoda yekubheka;
• 1 teaspoon yehupfu yekubheka;
• 1 teaspoon yekinamoni;
• ½ mukombe wemazambiringa.

Kugadzirira modhi

Muchidimbu, sanganisira oats nemukaka weamondi. Wobva wawedzera shuga, mazai, yogati uye vanilla, uye fambisa kusvikira musanganiswa wakafanana wawanikwa. Zvishoma nezvishoma wedzera furawa, sinamoni, kubika pasoda uye mbiriso. Pekupedzisira, wedzera mazambiringa akaomeswa, isa musanganiswa mune zvidiki mafomu uye ubike pa375º kwemaminetsi gumi nemashanu kusvika makumi maviri. Iyi recipe inobereka gumi makiki.

2. Mupunga une mazambiringa akaomeswa nenzungu

Zvinoshandiswa

• 2 maspuniki emazambiringa akaomeswa;
• ¼ mukombe walnuts, maarumondi kana cashews;
• 1 kapu yemupunga;
• Onion hanyanisi yakatemwa;
• 2 makapu emvura kana huku yehuku;
• Munyu uye mhiripiri kuravira.

Kugadzirira modhi

Isa mafuta mashoma muhombodo diki pamusoro pekupisa kwepakati. Regai hanyanisi ikangire zvishoma kusvikira yave yegoridhe uyezve woisa mupunga, mazambiringa akaomeswa, munyu uye mhiripiri. Wedzera mvura uye unomirira kuti ibike. Kana yatanga kubika, isa pamusoro pemoto wakadzika uye vhara iyo pani kwemaminetsi gumi nemashanu kusvika makumi maviri. Pakupedzisira, bvisa pani kubva pamoto uye wobva wawedzera maarumondi, walnuts kana nzungu dzemakwenzi.