Izinzuzo eziyi-11 ezinhle zeSabudana (Tapioca Pearls)

Amagama Amahle Kakhulu Ezingane

Phansi:

Usuku Lokuzalwa:

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Emindenini yaseNdiya, isabudana noma i-tapioca pearl igama elijwayelekile njengoba zidliwa kakhulu njengesidlo sasekuseni nesintandokazi. Kungaba ngesimo sabudana khichdi, sabudana cutlet noma sabudana kheer, sabudana unikeza lonke uhla lwezinzuzo zezempilo.

Kuyini iSabudana (Amaparele eTapioca)?

I-Sabudana noma i-tapioca pearl yenziwa nge-tapioca sago. I-tapioca sago yinto enesitashi etholakala empandeni yeCassava. Njengoba iningi lisesimweni sesitashi, linenani eliphansi kakhulu lezakhamzimba [1] . Uketshezi olunesitashi luyakhanywa empandeni yeCassava bese lolu ketshezi lugcinwa lushabalala. Lapho wonke amanzi esomile, impuphu iyacutshungulwa bese isetshenziselwa ukwenza ama-flakes, amaparele nofulawa omhlophe.

ITapioca sago ifika kakhulu ngesimo samapharele afakwa kalula obisini, emanzini noma elayisi ukukhulisa ingxube ukuyiguqula ibe isitshulu, i-curry noma i-pudding.

Inani Lokudla Okunomsoco KweSabudana (Tapioca Pearls)

Amagremu ayi-100 wamaparele we-tapioca aqukethe amanzi ayi-10.99 g no-358 kcal. Futhi aqukethe:

• 0.02 amagremu inani lipid (amafutha)
• 88.69 amagremu ama-carbohydrate
• 0,9 amagremu inani lefayibha yokudla
• 3.35 amagremu ushukela
• 0.19 amagremu amaprotheni
• 20 milligrams calcium
• Insimbi engu-1.58 milligram
• 1 milligram magnesium
• 7 milligrams phosphorus
• 11 milligram potassium
• 1 milligram sodium
• 0.12 milligram zinc
• 0.004 milligram thiamin
• 0,008 milligrams uvithamini B6
• I-4 fg folate

Izinzuzo Zezempilo zeSabudana (Tapioca Pearls)

1. Usekela ukuzuza kwesisindo

Uma ufuna ukufaka isisindo, amaparele e-tapioca angukudla okulungile njengoba aqukethe inani elihle lama-carbohydrate nama-calories. Cishe i-100 gram ye-sabudana iqukethe i-88.69 gram carbohydrate nama-calories angama-358. Ukudla ama-calories amaningi kunalokho okudingwa ngumzimba wakho kuzokukhulisa. Njengoba i-sabudana iwukudla okunesitashi, uzokhuluphala kalula [okubili] .

2. Inikeza amandla

Esinye sezizathu eziyinhloko zokuthi kungani i-sabudana ukudla okudingeka ube nakho ngesikhathi sokuzila kwe-Navratri inika umzimba amandla [3] . Abanye abantu baphula ukuzila kwabo nge-sabudana khichdi noma i-pudding ukunikeza imizimba yabo amandla asheshayo. Futhi, iphalishi le-sago laziwa ngokufanele ukuphatha i-bile eyeqile njengoba linikeza umphumela wokupholisa ukunciphisa ukushisa komzimba ngenkathi ushesha.

3. Izinsiza zokukhula kwemisipha

Uma ungumuntu odla imifino kuphela, i-sabudana ingumthombo omuhle wamaprotheni adingekayo ekukhuleni kwemisipha, ukulungisa amaseli nezicubu ezilimele futhi kusize ekukhuleni kwamaseli [4] . Ngaphandle kokukhula kwemisipha, lokhu kudla kokunethezeka futhi kukuvumela ukuthi uthole amandla omzimba. Ngakho-ke abadla imifino, ungaqala ukudla isabudana ngokudla kwakho amaprotheni nsuku zonke. Futhi, uma ufuna ukwakha imisipha i-sabudana kungaba ukudla okuhle ongakuthola njenge-pre and post Workout snack.

4. Kuqinisa amathambo

Yize okuqukethwe kwamaminerali kumapharele we-tapioca kulinganiselwe, kune-calcium, i-magnesium ne-iron. Wonke lawa amaminerali asiza ekwakheni izicubu zamathambo eziqinisa ukuminyana kwamathambo, zivimbele i-arthritis ne-osteoporosis [5] . Yiba nesitsha se-sabudana khichdi nsuku zonke ukuze ugcine impilo yethambo futhi uthuthukise ukuguquguquka kwamathambo.

5. Kwehlisa umfutho wegazi

ISabudana iqukethe inani elikhulu le-potassium eyaziwa ukugcina umfutho wegazi lakho ulawulwa. Le minerali isebenza njenge-vasodilator esebenza ngokudambisa ukungezwani emithanjeni yegazi nokuyivula. Lokhu kuthuthukisa ukugeleza kwegazi okunempilo ngemithambo yegazi, ngenxa yalokho, umfutho wegazi wehliswa futhi kuncane ukucindezeleka enhliziyweni [6] .

6. Ithuthukisa ukugaya

UTapioca waziwa ukuvimbela izinkinga ezihlobene nesisu njengegesi, ukuqunjelwa, ukugaya isisu kanye nokuqunjelwa. Inenani elifanele le-fiber, amaprotheni, amafutha nama-carbohydrate akhulisa umzimba wakho futhi akusize ugcine impilo enhle yokugaya ukudla. I-fiber yokudla ingasheshisa inqubo yokugaya ukudla iphinde ilinganise amabhaktheriya esiswini anempilo [7] .

7. Kukhuthaza impilo yenhliziyo

ISabudana iqukethe i-zero cholesterol empeleni enhle njengoba ungadingi ukukhathazeka nge-cholesterol ephezulu. Ukwanda kwe-cholesterol kubangela ukwakheka kocwecwe emithanjeni olwaziwa njenge-atherosclerosis [8] . Lesi simo singaholela ekuhlaselweni yinhliziyo, isifo sohlangothi kanye ne-angina. Ngakho-ke, gcina inhliziyo yakho iphilile ngokusebenzisa i-sabudana.

8.Ukulwa nezinkinga zokuzalwa

Ukuba khona kwe-folate novithamini B6 kusizo lwe-sabudana ekukhuleni okufanele kombungu nokuvimbela ukuvela kweziphambeko ze-neural tube ezinganeni [9] , [10] . Lokhu kungaba nomthelela omubi enganeni esanda kuzalwa. I-Folate yisakhi somzimba esidingekayo kwabesifazane abakhulelwe ezinyangeni ezimbalwa zokuqala zokukhulelwa.

9. Okungeyona igulisi ngokwemvelo

I-Tapioca noma i-sabudana ayinayo i-gluten, amantongomane nokusanhlamvu ngakho abantu abazwela i-gluten, abanezifo ze-celiac kanye ne-allergies ngeke babe nenkinga yokudla lokhu kudla [ishumi nanye] , [12] . Ungasebenzisa ufulawa we-tapioca esikhundleni sefulawa omhlophe ocacile njengoba owokugcina uqukethe i-gluten. Ufulawa weTapioca ubhekwa njengendlela engcono kakhulu kunofulawa omhlophe.

10. Kukhuthaza impilo yamathumbu

ISabudana iwumthombo omuhle wesitashi esimelana nayo, uhlobo lwesitashi esidlula emgudwini wokugaya ngaphandle kokugayeka. Njengoba isitashi esingamelana nalutho sifinyelela kukholoni sondla amabhaktheriya esiswini anempilo, ngaleyo ndlela sigcine isisu sakho siphilile [13] .

11. Kuthuthukisa ukusebenza kokuzivocavoca umzimba

Ucwaningo lukhombisile ukuthi iziphuzo eziqukethe i-sago kanye ne-soy protein ngesikhathi sokuzivocavoca zingabambezela ukukhathala ngesikhathi sokuqeqeshwa kwamabhayisikili okuphezulu. Kungenxa yokuthi i-sago ingumthombo omuhle kakhulu wama-carbohydrate ahlinzeka umzimba wakho ngamandla [14] .

Izindlela Zokudla iSabudana

ISabudana ifakwa okokuqala emanzini amahora ama-5-6 noma ubusuku bonke ukuyivumela ukuthi ithambe futhi idle kalula.

Nazi izindlela ezahlukahlukene zokuzilungiselela:

• Lungiselela sabudana khichdi ngokuxuba ama-sabudana, amazambane namakinati bese ukupheka kwi-microwave.

• Lungiselela sabudana tikki ngokuyigcoba ngamazambane bese uyithosa emafutheni.

• Ukwenza i-tapioca pudding, hlanganisa amaparele we-tapioca nobisi lukakhukhunathi noma ubisi lonke bese ukhonza ngezithelo zezithelo.

• Ungahlela futhi sabudana kheer , isidlo esivamile esimnandi esenziwe ngesikhathi semikhosi.

• Itiye le-bubble isiphuzo esenziwa ngokusebenzisa amaparele we-tapioca, ubisi, itiye elenziwe, ushukela futhi kuphekwe ngamaparele e-chewy tapioca, i-jelly yezithelo, ne-pudding.

Imibuzo evame ukubuzwa

Ungadla isabudana nsuku zonke?

Yebo, ungafaka i-sabudana ekudleni kwakho kwansuku zonke njengoba kulula ukugaya. Kodwa-ke, uma ufuna ukunciphisa isisindo, kufanele usisebenzise ngokulinganisela.

Ingabe iSabudana ilungele abanesifo sikashukela?

ISabudana inokuqukethwe okuphezulu kwe-carbohydrate okungaholela ekwandeni kwamazinga kashukela egazini. Ngakho-ke, abantu abanesifo sikashukela akufanele badle nsuku zonke.

Ingabe iSabudana iyingozi empilweni?

Lapho i-sabudana icutshungulwa kahle ayinayo imiphumela emibi, noma kunjalo, uma ingalungiswa kahle ingadala ubuthi be-cyanide. Izimpande zomdumbula ziqukethe into enobuthi ebizwa nge-linamarin, eguqulwa ibe yi-hydrogen cyanide emzimbeni futhi ingadala ubuthi be-cyanide.

Ngabe iSabudana ilungele ukuzila ukudla?

ISabudana isidlo esidliwa kakhulu ngesikhathi sokuzila ngoba sinika amandla adingeka kakhulu, sinomphumela wokupholisa emzimbeni futhi sigcina uzizwa ugcwele isikhathi eside.

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