Zakudya zabwino ndi Zopatsa thanzi la nkhuyu

Ubwino wa Zaumoyo ndi Mavitamini Opezeka Mkuyu

Nkhuyu ndi zipatso zamtundu wokoma. M'nthaŵi zakale, nkhuyu zophika zidagwiritsidwa ntchito ngati zokoma m'malo mwa shuga ndipo mayiko ena adakali ndi chizoloŵezi ichi masiku ano. Chifukwa cha kukoma kwake, nkhuyu (makamaka nkhuyu zouma) mwinamwake zimalowa mu gulu la zipatso zomwe anthu omwe ali ndi shuga angapindule mwa kupeŵa.

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Zouma vs Mazira Watsopano: Kudula Mbali

Zipatso zomwe zouma zimadutsa mwa madzi ndi kutaya madzi. Izi zimachepetsa chipatso, potsiriza kupereka mavoti ang'onoang'ono kusiyana ndi zipatso zatsopano. Izi zikutanthauza kuti mukhoza kudya zipatso zochepa zouma ndikuyembekezera kuchuluka kwa zopatsa mphamvu ndi shuga zomwe zimapezeka mu chipatso chatsopano.

Mwachitsanzo, nkhuyu yaikulu youma ndi yaying'ono kwambiri kuposa mavitamini atsopano. Komabe, ali ndi ndalama zofanana, chakudya chamagazi, ndi shuga monga ntchito imodzi ya nkhuyu yaikulu, yatsopano. Choncho, mutha kumadya bwino mutatha kudya zipatso zatsopano kuposa momwe mungakhalire ndi zipatso zouma.

Malinga ndi kukula kwake ndi mtundu wake (wouma kapena wofiira), nkhuyu imodzi imatha kukhala ndi magalasi asanu kapena khumi ndi awiri a ma carbohydrate ndi 3 mpaka 9 magalamu a shuga.

Mafini amakhalanso ndi chiwerengero cha glycemic index. Zakudya zowonjezereka pazithunzi za glycemic zikuganiziridwa kuti zimayambitsa shuga a magazi mofulumira kuposa omwe ali ndi nambala zochepa.

Ngati mukudya nkhuyu, werengani malemba ndipo muzindikire magawo, makamaka pa nkhuyu zouma.

Thandizo Labwino la Nkhuyu

Ngakhale nkhuyu zikhoza kukhala zazikulu mu shuga, zimakhala zathanzi ndipo ngati zidawongolera, zimatha kukwaniritsa mapulani. Mafini ali ndi polyphenols omwe ali ndi mphamvu antioxidant ndipo amathandiza kuthana ndi kupanikizika kosautsa.

Mafini amakhalanso ndi mchere wambiri, womwe ungathandize kuthetsa matumbo, kuwathandiza kuti azisamalira, kuchepetsa cholesterol, ndi kukhazikitsa njala. Nkhuyu nthawi zambiri zimagwiritsidwa ntchito pochiza chitetezo, monga chida cha chipatso chingakhale ndi zotsatira zoyipa.

Kuwonjezera pamenepo, nkhuyu ndizochokera kwa Vitamini K , potassium, calcium, ndi magnesium. Kafukufuku wasonyeza kuti zakudya zowonjezera potaziyamu zingathandize kuteteza magazi. Mafini mwachibadwa amakhala otsika kwambiri mu sodium ndi mafuta odzaza.

Phunziro la 2016 likusonyeza kuti masamba a ficus cicarica chomera akhoza kukhala tiyi omwe angakhale othandiza pochiza matenda a shuga. Ochita kafukufuku anapeza kuti insulini ndi kuchuluka kwa thupi la nyerere zazikuluzikulu ndi mtundu wa shuga 2 zimadulidwa atatha kumeza ficusin kuchoka m'mamasamba. Izi ndi zosangalatsa kuganizira za chipatso cha mkuyu womwewo ndi waukulu mu shuga, ngakhale kufufuza kwina kuli kofunikira.

N'chifukwa Chiyani Mafanizo Amayambitsa Mitundu Yambiri?

Nthawi zambiri anthu amangodandaula za kutentha kapena chifuwa chachikulu akamadya nkhuyu zambiri, makamaka zatsopano. Ichi ndi chifukwa cha latex ya nkhuyu yotchedwa phison. Nkhuyu yosachepera yosavuta ndiyomwe imakhalapo.

The phison ndi proteolytic enzyme yomwe imaphwanya mapuloteni, kotero khungu lanu ndi lirime lanu likhoza kutentha kapena kuwotcha kuchokera kuzinthu.

Pofuna kupewa nkhuku, perekani mkati mwa mkuyu ndikudyera mosiyana ndi khungu komwe muli zambiri.

Kutenga Mitengo Yabwino

Nkhuyu zochokera ku Asia ndipo pali mitundu yambiri ya nkhuyu. Mitundu iyi ndi yotchuka kwambiri yomwe mudzaipeza ku United States.

• Nkhuyu zaumishonale (zomwe zimapezeka zouma)
• Kadota nkhuyu
• Calimyrna nkhuyu
• Nkhono za Conadria
• Brown Turkey Nkhuyu
• Mikuyu ya Sierra
• Sequoia nkhuyu

Sankhani nkhuyu zosavuta kukhudza, zoyera ndi zouma, ndi khungu losalala, losasweka. Iwo sayenera kukhala mushy.

Kuti mukhale osankhidwa bwino, fungo la chipatso. Nkhuyu zomwe zimamva kununkhiza zimakhala zopanda malire ndipo ziyamba kuyera.

Ngati ndi choncho, ziwoneka ngati zitaya mawonekedwe awo ozungulira ndikugwa mkati.

Sakanizani Nkhuyu Mosamala

Nkhuyu zatsopano zimatha kusokoneza mwamsanga, choncho ndizofunika kuzizizira. Mukagula, muzigwiritsa ntchito nthawi yomweyo kapena musunge thumba la pulasitiki mu ozizira kwambiri pa firiji yanu. Taya nkhuyu zosagwiritsidwa ntchito patadutsa masiku awiri.

Mafanizo omwe ali oundana, akhoza kusungidwa mu chidebe chosindikizidwa kwa miyezi khumi kapena khumi ndi iwiri. Mukhoza kusunga nkhuyu zonse, zopukuta, kapena kupota.

Nkhuyu zam'chitini nthawi zambiri zimakhala zabwino kwa chaka chimodzi. Akatsegulidwa, akhoza kugwiritsidwa ntchito kwa sabata imodzi ngati amasungidwa m'firiji.

Nkhuyu zouma zikhoza kusungidwa kwa mwezi umodzi kutentha kwapakati ngati sizimasulidwa. Kwa nthawi yaitali yosungirako, ikani mufiriji kwa miyezi isanu ndi umodzi pachaka. Mukatsegulidwa, tumizani ku thumba la pulasitiki losungunuka ndi kuziyika mufiriji.

Njira Zabwino Zokonzekera Mkuyu

Mafini angagwiritsidwe ntchito kuvala chakudya, kuwonjezera mawonekedwe, mtundu, ndi kukoma. Zilinso zachilengedwe, zowonjezera zogwiritsidwa ntchito popanga mchere, smoothies, kapena pamene zimatulutsa yogurt ndi kanyumba tchizi.

Anthu ambiri amaphika ndi kudya nkhuyu zouma, koma mukhoza kuzidya mwatsopano, kuziwombera nokha kapena kuzigula mazira. Mukamagwiritsa ntchito nkhuyu zatsopano, onetsetsani kuti muchotse tsinde. Apatseni tsinde pakati ndipo muchotse chipatsocho.

Maphikidwe Owotcha Amtengo

Kusintha nkhuyu kwa shuga, odzola, kapena zina zotayika Zakudya ndi njira yabwino yowonjezeramo fiber ndi zakudya ku chakudya chanu. Nazi maphikidwe angapo kuti muyambe.

• Mafasho Amtengo Wapatali
• Filamu ya Nsomba ndi Fennel, Nkhuyu ndi ma malalanje
• Vinyo Omwe Amathira Nkhuyu

> Zotsatira:

> Atkinson FS, Foster-Powell K, Brand-Miller JC. Mndandanda wapadziko lonse wa glycemic index ndi glycemic load values: 2008. Kusamalira shuga. 2017; 31 (12): 2281-2283.

> Irudayaraj SS, et al. Antioxidant, antilipidemic ndi antidiabetic zotsatira za ficusin ndi zotsatira zake zowonongeka kwa glut4 ndi mawu a pparγ mu mtundu wa shuga wotsutsa. >> Chemico > - > Bilogical > Kuyanjana. 2016; 256 (25): 85-93.

> Whelton SP, Blumenthal RS. Pambuyo pa mutuwu: zowonjezera pazowonjezera potaziyamu pofuna kuchiza matenda oopsa kwambiri kuchokera ku ndondomeko ya pulogalamu yapamwamba yophunzitsa kuopsa kwa magazi (CHEP). Kudutsa. 2017; 135: 3-4.