Ma calories M'nthaŵi ndi Zaumoyo Zawo
Zipatso za mtengo wa plamu, masiku akhala akulima kuyambira kale. Pali mitundu yoposa 100 ya mitengo ya kanjedza, yomwe imakula bwino m'madera a m'chipululu. Dzuwa limapachikidwa m'magulu akuluakulu pamitengo ndi maonekedwe, kuchokera ku mitundu yolimba, youma, kupyolera mu mitundu yowuma, monga deglet noor, ku masiku akuluakulu ophweka monga masiku a medjool.
Ngakhale kuti masiku amaoneka kuti auma, ndiwo zipatso zatsopano. Mwatsopano, masiku onse ali ndi 30% peresenti yowonjezera, kuwapanga kukhala chimodzi mwa chilengedwe chokha "zipatso zouma".
Amadziŵika bwino kwambiri chifukwa cha ntchito yawo pochizira kudzimbidwa, masiku angakhale osakongola. Koma masiku ali olemera m'zakumwa ndi makapu. Zitha kukhala ngati magwero amphamvu ndipo zingagwiritsidwe ntchito moyenera mu mapuloteni apamwamba maphikidwe, kadzutsa kadzutsa, ndi zakudya zopanda zakudya.
Masiku angakhalenso othandiza powonjezera chinyezi ndi kukoma kwa zinthu zophika. Amapereka monga njira yabwino kwa shuga wothandizidwa. Kwa anthu omwe akuyang'ana kusintha mavitamini awo, masiku angakhale osasankha bwino, popeza ali olemera muzakudya, shuga, komanso pamwamba pa chithunzi cha glycemic index. Chakudya chokhala ndi ndondomeko yothamanga kwambiri kumayambitsa shuga wamagazi mofulumira kenako chakudya china chomwe chili pamunsi pa tchati.
| Dates Facts Facts | |
|---|---|
| Kutumikira Kukula 1 tsiku (8 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Malori 23 | |
| Ma calories ochokera ku Fat 0 | |
| Total Fat 0g | 0% |
| Mafuta okhuta 0g | 0% |
| Mafuta a Polyunsaturated 0g | |
| Mafuta a Monounsaturated 0g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Potaziyamu 54.45mg | 2% |
| Zakudya 6.2g | 2% |
| Matenda a Zakudya 0.7g | 3% |
| Sugars 5.3g | |
| Mapuloteni 0.2g | |
| Vitamini A 0% · Vitamini C 0% | |
| Calcium 0% · Iron 0% | |
* Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Tsiku limodzi, poyeza kutalika kwa mainchesi imodzi ndi awiri, liri ndi makilogalamu 23, 6.2 magalamu a carbohydrate, 5.3 magalamu a shuga ndi mafirimu a 0,7 gm. Ngati muli ndi matenda a shuga ndipo mumakhala ndi shuga wotsika kwambiri, kudyetsa masiku angapo kungathandize kuti shuga lanu la magazi likhale labwino. Koma, ngati mukuyang'ana kuti muchepetse zakudya zamagazi komanso kuti muzisamalira dzuwa, kudya tsiku kungayambitse shuga.
Choncho, gawo lolamulira ntchito yanu yamasiku ndilofunikira.
Ubwino waumoyo wa masiku
Dates ndi gwero lothandizira, pafupifupi magalamu atatu mukutumikira limodzi (pafupi masiku atatu). Kafukufuku wasonyeza kuti anthu omwe amadya fiber yambiri, ali ndi zolemera zedi. Zakudya zowonjezera zakudya zingathandizenso kuchepetsa shuga wa magazi, kuthetsa kudzimbidwa, ndi kuchepetsa cholesterol (LDL) choipa. Nthawi zonse mukamawonjezera zakudya zamtundu wanu, ndikofunika kuti muwonjeze madzi nthawi imodzi. Kuchita zimenezi kungakhale kosiyana ndi kukupangitsani kuti mukhale olimbikitsidwa.
Mafunso Odziwika Pakati pa Nthawi
Ndi mitundu yanji ya masiku yomwe ilipo yogula? Kodi masiku otulutsidwa ndi otani?
Dothi losakanizika lingagulidwe mu mawonekedwe a phukusi: lonse, odulidwa, kapena extruded. Dzuwa losakanizidwa ndizotidwa ndi ufa wa oat, ufa wa mpunga kapena dextrose ndipo amagwiritsidwa ntchito pophika. Msuzi wa tsiku umapezekanso kugula ndipo ungagwiritsidwe ntchito popanga katundu wophika kapena smoothies.
Kusankha ndi Kusunga Nthawi
Ngakhale masiku olembedwera, zonsezi zimapangidwanso ndipo sizikuphwanyika zilipo chaka chonse, nyengo ya masiku atsopano ndi kuyambira October mpaka December. Dates liyenera kuoneka lakuda, lofiira ndi lonyowa. Amakhala ndi zokometsera, zokoma, zokongola komanso zokoma.
Masiku atsopano afika kale kuchoka kutali kuti akafike ku golosale yanu, kotero iwo akhoza kuchitidwa kwa pafupi masabata awiri kapena awiri mufiriji mu chidebe chotsitsimula. Masiku owuma, amatha kusungidwa pa firiji pachitsime chotsitsimula. Malo ozizira ndi owuma kwa miyezi 6 kapena firiji kwa chaka chimodzi.
Njira Zabwino Zokonzekera Nthawi
Mabala amapereka kukoma ndi chinyezi kwa zinthu zophika, monga mkate, muffins, cookies, ndi tarts. Zikhoza kutumikiridwa ndi nyama kapena tchizi monga chophimba kapena chotukuka kapena zimakhala ndi zipatso zouma ndi mtedza. Dothi lodulidwa akhoza kuwonjezeredwa ku yogurt, mbewu zotentha, ndi mapuloteni.
Pofuna kuteteza, mungathe kupukuta mpeni wanu ndi ufa.
Mudzafuna, masiku olowa m'malo mwa zoumba kapena apricots pamene mukudya zakudya zokoma, monga roasts.
Maphikidwe Ndi Nthawi
Kawirikawiri amagwiritsiridwa ntchito monga zowonjezera zowonjezera zachilengedwe, masiku angagwiritsidwe ntchito mogwiritsidwa ntchito m'ma maphikidwe. Onetsetsani maphikidwe ena okoma, mapuloteni, ndi mavitamini omwe ali ndi masiku.
- Usiku Wosana ndi Oats Tsiku
- Tsiku ndi Mapuloteni Mapuloteni
- Nkhumba Tenderloin ndi Tsiku ndi Cilantro Relish
> Zotsatira:
> Madera a California. Zaumoyo ndi Zakudya Zabwino. http://www.datesaregreat.com/health-nutrition/
> Labensky, SR, Hause, AM. Kuphika: Buku la zokolola zofunikira. 3rd ed. Mtsinje wa Upper Sadle, NJ: Prentice Hall, 2003: 803-804.