Mphesa: Zoona za Nutrition

Ma calories mu mphesa ndi thanzi lawo

Kukongola kwakukulu kwa mphesa sikumangokhalira kuyang'ana diso, koma ndi pakamwa. Mphesa ndi okoma, okoma, ndi otsitsimula. Zodziwika kuti chofunika kwambiri popanga mitundu yosiyanasiyana ya mphesa, mphesa zimakhala zosiyana siyana (zozungulira mazira), zazikulu (zochepa mpaka zazikulu), zokoma (zokoma zowawa), ndi mitundu (zoyera, zobiriwira, zakuda, ndi zofiira ).

Mphesa zimakhala ndi zokoma zambiri, koma anthu ambiri amakonda kudya mphesa zopanda mbewu.

Mphesa, kaya mitundu ya European kapena America, imakula ku United States. Mphesa za ku Ulaya zimakololedwa ku California, makamaka kupanga ndi kuyanika zoumba, pamene mphesa za ku America zimagwiritsidwa ntchito popanga kupanikizana, zakudya zamadzi, madzi, ndi zakudya zina. Pali mitundu yambiri ya mphesa, yofiira, yakuda, yobiriwira, ndi yofiira. Zomwe zilipo mu golosale zimadalira nthawi ya chaka. Zitsanzo zina ndizo, Adora, Almeria, Beautylessless, Crimson seedless, Concord, Emperor, Niagra (white concord mphesa), Red Flame, Ribier, Ruby seedless mphesa, Scarlotta, Thompson Seedless, ndi zina zambiri. Mitengo yonse ya mphesa imakhala yosavuta.

Mphesa imakhala ndi mavitamini ndi shuga. Ngati mukutsatira zakudya zowonjezera mavitamini, kumbukirani kuti mphesa imodzi ili ndi galamu imodzi ya zimagulu. Mukamadya mphesa, muzisunga gawo lanu pafupifupi 12 mpaka 15 mphesa yamphesa, yofanana ndi theka la chikho. Kusiyana kwa zakudya pakati pa mitundu sikulu.

Utumiki uliwonse wa hafu ya chikho umakhala ngati mankhwala abwino a vitamini K, C, thiamine, ndi vitamini B6.

Vitamini K ndiwothandiza kuti mafupa amphamvu komanso kupha magazi zikhale zolimba. Onani, ngati mutenga coumadin kapena magazi ochepa thupi lanu, chakudya chanu cha vitamini K chiyenera kukhala chosasinthasintha. Vitamini C imathandiza kuteteza chitetezo champhamvu komanso zowonongeka pofuna kukonza matenda, monga machiritso. Mavitamini a B ndi ofunika kwambiri kuthupi, komanso kukhala ndi tsitsi lolimba ndi misomali.

Ubwino Wathanzi wa Mphesa

Kuwonjezera pa kukhala ndi magwero abwino a vitamini C ndi K, mphesa zili ndi zinyama zambiri, makamaka flavonoids, monga resveratrol (yomwe imapezeka kwambiri m'matumba a mphesa zofiira). Resveratrol ili ndi antioxidants, yomwe ingathandize kuchepetsa chiopsezo cha cholesterol chokwanira, kuthamanga kwa magazi, mazira a magazi, ndi matenda a mtima. Amapezeka mu zikopa zakufiira, zofiira, ndi mphesa zakuda, zomwe zimapangitsa mitunduyi kukhala chitsime chochuluka cha antioxidants, mosiyana ndi mphesa zobiriwira. Kafukufuku wina amasonyeza kuti kupititsa patsogolo kwa resveratrol kungathandizenso kukumbukira kukumbukira ndi kulingalira kwa okalamba.

Mphesa imakhalanso ndi quercetin (flavonoid yomwe imapezeka m'maapulo), yomwe ingathandize kuteteza maselo athu kuwonongeka. Pali umboni wina wa kuchepetsa chiopsezo cha khansa ndi matenda a mtima kuchokera ku mankhwalawa.

Kodi Mphesa Yoyera Ndi Yotetezedwa Kuti Idye?

Mphesa zomwe zimakhala ndi chovala choyera ndi zotetezeka kudya. Ndipotu, kuvala kumeneku kumatchedwa kuti pachimake , chinthu chodziwika bwino chomwe chimateteza mphesa kuwonongeka kwa madzi ndi kuwonongeka. Nthawi zina sizimasamba mosavuta, koma ndibwino kudya.

Kusaka ndi Kusunga mphesa

Mukamagula mphesa, pewani mphesa ndi nkhungu kapena zowonongeka. Sankhani mphesa zomwe ziri ndi mtundu wobiriwira. Mphesa yamphesa ndi yokoma kwambiri komanso yabwino kwambiri yomwe imakhala yamtundu wachikasu. Mpesa wofiira ndi wakuda bwino ngati ali ndi mazira olemera.

Ngati zasungidwa molondola, mphesa zikhoza kukhala mufiriji kwa milungu ingapo.

Kuti mukhale atsopano bwino, tsatirani izi:

• Yang'anani Kunja: Fufuzani zizindikiro za nkhungu, zowonongeka, kapena zosakaniza zopanda kanthu. Mphesa iliyonse yomwe ili ndi zizindikiro izi zikhoza kufulumira mofulumira ndipo zimakhudza ena. Taya mphesa zilizonse zomwe zingakhale zosakhala bwino.
• Akhale Ozizira: Mphesa zimakhala bwino ngati zili kuzizira. Apatseni pafupi ndi firiji (malo ozizira kwambiri) kutali ndi zakudya zakupha, monga anyezi, popeza amatha kuyamwa fungo.
• Sungani Choyamba Choyamba: Kusunga mphesa mu chidebe chawo choyambirira kudziteteza kuti zisadetsedwe. Kuonjezera apo, chidebe chomwe anachiika chimafunika kukhala ndi chidziwitso choyenera komanso kutsegula mpweya kuti athandizidwe.
• Sungani Osasamba: Monga zipatso zambiri, mphesa ziyenera kusungidwa osasamba. Kuchapa musanayambe kusungirako kungalimbikitse chinyezi chomwe chikhoza kufulumizitsa njira yovunda. M'malo mwake, tsutsani mphesa zanu pomwe musanadye.
• Mukhoza Kuwamasula Nawo: Kuti mugwiritse ntchito nthawi yaitali kuchokera ku mphesa zanu, amawombereze kuti agwiritse ntchito posachedwa smoothie, mu cocktails, kapena ngati chakudya chozizira, chokoma.

Njira Zabwino Zokonzekera Mphesa

Mphesa amadziwika bwino chifukwa chodyedwa ngati chotupitsa, mmodzi ndi mmodzi. Kukoma kwawo, juiciness kumachita ngati maziko a zokometsera zokoma. Mphesa zimatha kuwonjezera ma saladi ndikuyamikila mchere wa zitsamba ndi maolivi opatsa chidwi. Potsirizira pake, mphesa zingagwiritsidwe ntchito popanga mchere kapena kumangokhalira kudula zipatso za saladi.

Maphikidwe Ndi Mphesa

Dziwani zogwiritsira ntchito za mphesa popanga chakudya cham'mawa, chamasana, chakudya chamadzulo, chotukuka kapena mchere wosiyanasiyana ndi mitundu yosiyanasiyana.

• Mphesa Yamtundu wa Vanilla Smoothie
• Manga Yokoma ndi Manga Yophimba mphesa
• PB ndi Grape Rollups

> Zotsatira:

> Berkeley Wellness. Mitundu ya mphesa. http://www.berkeleywellness.com/healthy-eating/food/article/types-grapes

> Dohadwala, M, Vita, J. Ziphuphu ndi matenda a mtima. The Journal of Nutrition. 2009; 17788S-1798S. http://jn.nutrition.org/content/139/9/1788S.full.pdf+html

> Linus Pauling Institute. Resveratrol. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/resveratrol#reference23

> Retelny, Victoria. Zoonadi zokongola za anthocyanins zovuta zimakhala ndi mphamvu zambiri zovuta. Chakudya ndi Zakudya Zabwino. 2016; 16-17.