eyodwa. Ayini Amakhiwane/Anjeer?
ezimbili. Bheka Izinzuzo Zomsoco Zamakhiwane/Anjeer
3. Indlela yokusebenzisa amakhiwane/Anjeer
Ezine. Amakhiwane Angasetshenziswa Ukwelapha Isifo Sikashukela
5. Nansi Indlela Amakhiwane Azondla Ngayo Izinwele
6. Yidla Amakhiwane Ngesikhumba Esikhazimula Ngokwemvelo
7. Ezinye Izinzuzo Zamakhiwane
8. Imiphumela Emibi Yamakhiwane
9. Amaresiphi Amakhiwane Ongawazama Ekhaya
10. Imibuzo Evame Ukubuzwa Ngezinzuzo Zezempilo Zamakhiwane
Ayini Amakhiwane/Anjeer?
Imvelo iyasimangalisa ngezindlela ezihlekisayo. Thatha amakhiwane , Ngokwesibonelo. Lesi sithelo esihle kakhulu—esicebile ngempilo nezakhiwo zokuphulukisa, esigcwele ushukela wemvelo, kanye nelungu leqembu likamalibhele—saziwa kakhulu ngokuthi uswidi wemvelo, futhi sitholakala ngemibala enjenge-peppy njengobomvu, onsomi, oluhlaza okotshani nophuzi osagolide. Amakhiwane amila ezihlahleni, ezivame ukutholakala e-Asian subcontinent. Lesi sithelo esithambile sinokuhlukahluka okumbalwa, kodwa sithembe, zonke zinoshukela, zinamanzi, futhi zijabulisa ngempela ezingadliwa zivuthiwe noma zomisiwe. Nakuba amafomu awo omile ethandwa kakhulu ezinhlelweni ezihlukahlukene zokudla, konke kubangelwa inani layo lokudla okunempilo, i- amakhiwane aluhlaza noma avuthiwe nazo zimnandi impela.
Bheka Izinzuzo Zomsoco Zamakhiwane/Anjeer
Noma kunjalo amakhiwane anomsoco , izakhiwo ezinempilo nokutholakala kalula, babone ukungazi okuningi kusukela ekuqaleni kwesikhathi. Siyakunxusa ukuthi ubheke izici ezinomsoco ezizokwenza ukuthi wengeze amakhiwane nezinhlobo zawo ezinhlelweni zakho zokudla. Bheka:
- Bacebile kuma-antioxidants.
- Zinezici ezingalwa nomdlavuza.
- Izici zayo zokulwa nokuvuvukala zizenza zilungele zonke izinkinga zesisu.
- Naphezu kokuba noshukela omningi, amakhiwane ngokwemvelo ehlisa amafutha .
- Zivikela amaseli.
Indlela yokusebenzisa amakhiwane/Anjeer
Zonke izithelo noma imifino esiyithola ezimakethe noma emapulazini idinga ukuhlanzwa ngendlela efanele. Uma usuhlanziwe, ungasetha amakhiwane ukuze omiswe noma uzidle ziluhlaza. Amakhiwane omisiwe , nokho, banabalandeli abaningi kakhulu uma kuqhathaniswa nabasanda kuhlanganyela. Abanye abantu bancamela ukuwacwilisa emanzini ngaphambi kokuba bawasebenzise. Amakhiwane angasetshenziswa kumasaladi ama-smoothies, ujamu, ama-chutneys , amadiphu, amakhukhi enziwe ekhaya, amabha, noma angadliwa aphele njengama-munchies anempilo. Kwamanye amasiko, amaqabunga omkhiwane nazo zifakiwe ekudleni okuhlukahlukene.
Ithiphu yePro: Kungcono ukuthuthukisa umsoco wamakhiwane ngokuyigcwalisa nokunye ukudla okuyi-superfood. Kodwa-ke, ngaphambi kokuzama noma yini enzima kakhulu, hlola yakho ishadi lokungezwani komzimba nezinto futhi, uma uthanda, thintana nesazi sezokudla ukuze uthole imibono engochwepheshe.
Amakhiwane Angasetshenziswa Ukwelapha Isifo Sikashukela
Amakhiwane angenye yokudla kwemvelo okuhle kakhulu kubantu abanesifo sikashukela. Ngokusho koMnyango Wezolimo wase-United States (i-USDA), ukudla okunomsoco inani locezu lomkhiwane , enesisindo esicishe sibe ngu-8.4 gm sinje ngezansi:
Amakhalori: 21
I-fiber: 8g
Ama-carbohydrate: 5.4g
Ushukela: 4g
Amaprotheni: 0.3g
Amafutha: 0.1g
Isodium: 1 mg
Njengoba ishadi elingenhla libonisa, amakhiwane agcwele imicu yemvelo esiza kakhulu ku ukwephula ushukela wegazi . Futhi ziwumthombo ocebile wama-alkaloids, ama-triterpenoids, uvithamini C, nama-flavonoids, iqoqo elincane lama-polyphenols, kanye ne-potassium, i-magnesium, i-zinc, ithusi, i-manganese, insimbi, novithamini A, C, K no-B. I-Center for Biotechnology Information (NCBI) ngo-2017 yathi amakhiwane anciphisa kakhulu ingozi yesifo sikashukela. Izakhiwo ezicebile nge-fiber zisiza ekwenzeni i-insulini isebenze emzimbeni, yehlise ubungozi besifo sikashukela. Izingcaphuno zeqabunga lomkhiwane nazo ziyasiza ekuthuthukiseni ukuzwela kwe-insulin yomzimba.
Funda futhi: I-5 Superfoods yokulwa nesifo sikashukela sohlobo 2
Ithiphu ye-Pro : Qala usuku lwakho ngekhiwane elisha bese uzama umkhuba ofanayo womndeni wakho. Ukuba namakhiwane ngesikhathi sasekuseni akukulungiseli nje kuphela usuku kodwa futhi unikeza umzimba wakho amandla izakhi ezibalulekile kanye namaminerali ekuseni.
Nansi Indlela Amakhiwane Azondla Ngayo Izinwele
Sesishilo ngokuningiliziwe mayelana ne izinzuzo zezempilo zamakhiwane . Nakuba kukholakala ukuthi izingxenye ezicebile zalesi super-fruit futhi nikeza izingidi ezicwebezelayo, ezibushelelezi , alukho ucwaningo oluphathekayo ngale ndaba ukuze lufakazele ngokwesayensi. Nokho, amakhiwane acebile kuma-antioxidants, amavithamini, izinsimbi , phakathi kwezinye izinto ezenza izinwele zikhule futhi zithuthuke. Eminye imibiko eku-inthanethi iphinde ithi inyama yamakhiwane iphinde isebenze njengesimo semvelo esihle esenza izinwele zakho zibushelelezi, zicwebezele futhi zibe bushelelezi. i-frizz-free .
Ithiphu yePro: Ngaphambi kokwethula noma yisiphi isithasiselo esisha sokukhula kwezinwele noma ukwelashwa, qiniseka ukuthi uthintana nodokotela wakho.
Yidla Amakhiwane Ngesikhumba Esikhazimula Ngokwemvelo
Esikweni laseMedithera, kusukela ekuqaleni, amakhiwane abe nendawo evelele . Kusuka kubo ukudla ebuhleni kanye nesiko, amakhiwane, amaqabunga awo nezinye izakhi zisetshenziswe kakhulu, konke ngenxa yezakhiwo ezinhle kakhulu ezizuzisayo, ikakhulukazi esikhumbeni. Ucwaningo olwenziwa yi-Indian Journal of Pharmaceutical Sciences lwathi izinzuzo ezihlukahlukene zamakhilimu okunakekela isikhumba aqukethe i-Ficus Carica—igama lesayensi lamakhiwane avamile. Kuyasiza futhi ku ukulwa nomdlavuza wesikhumba futhi igcina imibimbi kude.
Ucebile ngama-antioxidants kanye namaminerali abalulekile, amakhiwane asetshenziselwa ukwelapha warts, induna, isikhumba melanin , ukulahlekelwa kwe-trans-epidermal, inani le-hydration, njalonjalo. I-figs paste nayo ilungile ekwelapheni izinkinga zombala nezinye izinkinga ezihlobene nesikhumba ngaphandle kwanoma yimuphi umphumela.
Ithiphu yePro: Hlanganisa amakhiwane ngendlela ebushelelezi futhi uyisebenzise njengemaski yobuso kabili ngeviki ukuze uthole yemvelo, isikhumba esikhazimulayo.
Ezinye Izinzuzo Zamakhiwane
Ikhuthaza Impilo Yokuzala: AmaGreki asendulo ayebheka amakhiwane njengangcwele. Igcwele i-zinc, i-manganese, i-magnesium nensimbi, amakhiwane athuthukisa impilo yokuzala kokubili amadoda nabesifazane. Ezinye izifundo zithi kuyasiza futhi ukwelapha ukungasebenzi kahle kwe-erectile , kuyilapho abambalwa bethi abesifazane kufanele badle amakhiwane lapho benqamula ukuya esikhathini.
Ithuthukisa Impilo Yenhliziyo: Amakhiwane anciphisa amazinga amafutha awuketshezi emzimbeni, ngaleyo ndlela asize ekwehliseni amazinga omfutho wegazi. Uma u dla ingxenye elinganiselwe yamakhiwane nsuku zonke , amathuba okuba ube nesifo senhliziyo mancane kakhulu.
Ukuphathwa Kwesisindo : Ukusuka kumdlavuza kuya kumaseli esibindi awonakele, amakhiwane angasiza kakhulu ekulawuleni isisindo . Ngokucebile ngoshukela wemvelo kanye nenqwaba yefayibha, lesi sithelo esihle singaba ukufakwa okuphelele ekudleni kwakho uma ubhekene nakho. izinkinga zesisindo .
Isiza Ukuvimbela Ukuqunjelwa: Amakhiwane anothe nge-fiber yemvelo futhi angasetshenziswa esikhundleni se-laxatives. Ziyikhambi eliphelele futhi lemvelo lokuqunjelwa futhi zisiza abantu abaphethwe yi-hemorrhoids. Olunye ucwaningo olwenziwe yi-IJPS luveze ukuthi amaqabunga omkhiwane awagcini nje ngokusiza ekwelapheni izinkinga ezihlobene nesibindi kodwa futhi abuyisela impilo yalowo olimele ngokusetshenziswa njalo.
Ithuthukisa Impilo Yamathambo: Umzimba womuntu udinga i-1000 mg ye-calcium nsuku zonke. I-calcium inesibopho sethu impilo yamathambo . Amakhiwane omisiwe angumthombo omuhle kakhulu we-calcium , engasetshenziswa njengesengezo ngobisi ukuze kuhlangatshezwane nemfuneko yansuku zonke ye-calcium, abantu abaningi abahlulekayo ukuyifinyelela ngokuthembela kuphela emikhiqizweni yobisi.
Imiphumela Emibi Yamakhiwane
Ukuma Kwezempilo: Njengoba kushiwo ngaphambili, womabili amakhiwane omisiwe navuthiwe awumthombo ocebile kavithamini K. Iziguli zenhliziyo ziyelulekwa ukuba zigcine izinga elilinganiselwe lokudla. vitamin K ohlelweni lwabo ukusiza inqubo yokunciphisa igazi. Nokho, imithi eminingana, njenge-warfarin neminye, okubikwa ukuthi inovithamini K ocebile akufanele iphuzwe namakhiwane.Ithiphu yePro: Kungcono ukuthatha ukubonisana nokudla uma usebenzisa imithi ukuze ugweme noma yikuphi ukungqubuzana kokudla okungase kuthinte impilo yakho.
Izimpawu Zokugaya: Nokho amakhiwane iyisengezo esiphelele sokudla ezinkingeni ezihlobene nokugaya ukudla kanye nokuqunjelwa, uma ukusetshenziswa kungalinganiselwe ungase futhi uphathwe isifo sohudo.
Ithiphu yePro: Qinisekisa ukuthi awudli ngaphezu kokubili okusha futhi idlanzana lamakhiwane omisiwe ekudleni kwakho kwansuku zonke .
I-Allergies: Ngokocwaningo olwenziwa e-Vienna, kwatholakala ukuthi abantu abangazwani nempova ye-birch bangase bangezwani namakhiwane.
Ithiphu yePro: Qinisekisa ukuthi uthola ukuhlolwa kwakho kwe-allergies ukuze wazi ngamazinga womzimba wakho wokungezwani komzimba bese ungakwenza linganisela ukudla kwakho ukuze uvumelane nezintandokazi zakho zokudla.
Amaresiphi Amakhiwane Ongawazama Ekhaya
Isaladi yamakhiwane noshizi
Izithako
200 g amaqabunga e-basil / ulethisi, ahlanzwa futhi adabukile
Amakhiwane ama-7 amancane, ahlanjululwe futhi anqunywe ngama-halves
½ indebe yama-blueberries
½ inkomishi ye-mozzarella ushizi
50 g ama-walnuts
5 tbsp uviniga balsamic
3 tbsp Amafutha e-Olive
Indlela
- Endishini encane, hlanganisa uviniga, amafutha omnqumo kanye nezinongo ozikhethayo bese wenza okokugqoka.
- Kwesinye isitsha, phonsa amaqabunga e-basil/ulethisi namakhiwane, ama-blueberries nama-walnuts.
- Engeza ukugqoka isaladi okulungisiwe bese ukhonza ngokushesha noma efrijini futhi uphake kubanda.
Funda Futhi: Kungani Kufanele Udle Amakhiwane
Ikhiwane kanye neYogathi Smoothie
Izithako
½ ubisi lwenkomishi
½ inkomishi iyogathi
1 isipuni seqhwa elichotshoziwe
4 amakhiwane amasha, anqunywe phakathi
½ ibhanana
2 izinsuku
5-6 ama-alimondi
1 tbsp uju
1 tsp ijusi kalamula
Ingcosana yesinamoni
Indlela
- Engeza zonke izithako ku-blender futhi uhlanganise kuze kube yilapho uthola ingxube ebushelelezi ne-fluffy.
- Thela engilazini uphake kubanda.
Uyawafuna Amaresiphi Engeziwe Asuselwe Kwekhiwane? Chofoza lapha
Imibuzo Evame Ukubuzwa Ngezinzuzo Zezempilo Zamakhiwane
Umbuzo: Ingabe amakhiwane anendawo ekudleni kwesifo sikashukela?
A: Yebo. Amakhiwane anendawo eshadini lokudla kwesifo sikashukela . Uma ufuna izinga likashukela egazini elinempilo, amakhiwane ayinto yokudla ephelele ukukusiza ufinyelele izinga likashukela egazini elikahle. Njengoba inothe nge-fiber yemvelo kanye noshukela, amakhiwane asiza ekulweni nesifo sikashukela futhi izakhi zamakhiwane zisiza ekwehliseni amazinga kashukela egazini.
Umbuzo: Ingabe amakhiwane aqukethe i-gluten?
A: No. Amakhiwane awanayo i-gluten . Ikakhulukazi zonke izithelo azinayo i-gluten.
Umbuzo: Ingabe amakhiwane ayasiza ekugayeni ukudla okunempilo?
A: Yebo. Abantu abadla kakhulu ukudla okungenamsoco futhi bathembele ngaphandle, ukudla okugayiwe ukuze badle, kufanele baqiniseke ukuthi bafaka izithelo, ikakhulukazi lezo ezifana namakhiwane, ekudleni kwabo. Umsebenzi womzimba, kanye nokudla okufanele, kuyindlela yokufinyelela umgomo wokuqina.
