Katsitsumzukwa Ndizo Zamasamba Zathanzi
Mikondo ya katsitsumzu ndi yokoma ndi yowonjezera, kotero iwo ndi masamba abwino kwambiri kuwonjezera pa zakudya zanu. Mukhoza kupeza katsitsumzukwa chobiriwira, choyera, kapena chofiirira. Ku United States, mitundu yobiriwira imakhala yofala, pamene katsitsumzu koyera kowonjezereka ku Ulaya konse.
Nkhani yabwino ndikuti mukhoza kusangalala ndi katsitsumzukwa chaka chonse monga momwe zimagwirira ntchito misika.
Komabe, nyengo yachasuti ya katsitsumzukwa imakhala masika, motero onetsetsani kuti mukugwiritsa ntchito mikondo yopambana ya chaka panthawiyi.
| Zokometsera Katsitsumzu Zakudya | |
|---|---|
| Kutumikira Kukula 1/2 chikho chophikidwa, chatsanulidwa popanda mchere (90 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Malori 20 | |
| Ma calories ochokera ku Fat 2 | |
| Total Mafuta 0.2g | 0% |
| Mafuta okhuta 0g | 0% |
| Mafuta a Polyunsaturated 0.1g | |
| Mafuta a Monounsaturated 0g | |
| Cholesterol 0mg | 0% |
| Sodium 13mg | 1% |
| Potaziyamu 201.6mg | 6% |
| Zakudya Zamadzimadzi 3.7g | 1% |
| Matenda a Zakudya 1.8g | 7% |
| Sugars 1.2g | |
| Protein 2.2g | |
| Vitamini A 18% · Vitamini C 12% | |
| Calcium 2% · Iron 5% | |
* Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Katsitsumzukwa ndi kachetechete, kotsika kagawodidirate, komanso zakudya zamtundu wapamwamba. Chikho cha theka chiri ndi makilogalamu 20 okha ndi 3.7 magalamu a carbohydrate. Amaperekanso magawo asanu ndi awiri a magawo asanu ndi awiri a zosowa zanu za tsiku ndi tsiku.
Ubwino waumoyo wa katsitsumzukwa
Katsitsumzukwa ndi gwero la vitamini K. Ndicho chitsime chabwino kwambiri cha vitamini A , riboflavin (B2) , folate , thiamin, ndi chitsulo . Mavitamini C angapezekanso.
Ndikofunika kudziwa kuti ngati mutenga Warfarin (coumadin), ndibwino kuti mukhalebe ndi vitamini K. Muyese kudya zakudya zofanana ndi vitamini K monga aspirasi ndi masamba obiriwira tsiku lililonse.
Katsitsumzukwa ndi gwero la mitundu yambiri ya phytonutrients , kuphatikizapo antioxidants zomwe zingateteze maselo athu kuti asawonongeke.
Lili ndi mulingo wambiri wa glutathione womwe ungathandize kulimbana ndi khansa.
Katsitsumzukwa ndi kasupe wa inulini , mtundu wa zitsulo zomwe zimathandiza tizilombo toyambitsa matenda. Iyi ndi malo ofufuzira omwe tsopano akuyang'anitsitsa kwambiri. Tikuphunzira kufunika kwa matupi kukhala ndi thanzi labwino popewera matenda komanso kusamalira thanzi.
Zimakhulupirira kuti katsitsumzukwa ndi diuretic yachilengedwe ndipo osachepera kamodzi kafukufuku wa zinyama akuthandizira izi. Zingathandize kuchepetsa kupuma chifukwa cha kuphatikizapo mchere komanso mapuloteni omwe amatchedwa asparagine.
Kodi pali kusiyana kwa zakudya pakati pa katsitsumzukwa koyera ndi kobiriwira?
Poyerekeza, zonse zoyera ndi zobiriwira zapatsitsumzukwa zili ndi pafupifupi kuchuluka kwa zopatsa mphamvu, chakudya , ndi zowonjezereka m'modzi. Kusiyanitsa ndiko kuti katsitsumzukwa koyera kumakula pansi. Chifukwa chakuti sichidziwika ndi kuwala, sizimapanga chlorophyll. Choncho katsitsumzu woyera kamakhala ndi klorophyll yochepa kuposa nthungo zobiriwira.
Katsitsumzukwa koyera kamakhala ndi vitamini C pang'ono. Katsitsumzukwa koyera kumakhala kofalikira kuposa mitundu yobiriwira, kotero imakoma bwino pamene yophika-iyo siimabwereka kansalu kofiira katsamba katsitsumzu.
N'chifukwa Chiyani Katsitsumzukwa Kumapangitsa Kokoma Kwako?
Palibe chachilendo kuti mukhale ndi fungo lodabwitsa ku mkodzo mukatha kudya katsitsumzukwa.
Zomera zimakhala ndi sulfurous amino acid zomwe zimagwa panthawi ya chimbudzi. Izi zimapanga mankhwala omwe amadzimadzimadzimadzi omwe amadzipangira okha. Ndi zachirengedwe ndipo sizinthu zoopsa.
Kusaka ndi Kusunga katsitsumzukwa
Posankha katsitsumzukwa katsopano, sankhani mapesi omwe ali ndi mphukira mwamphamvu. Mapesi ayenera kukhala olemera mu mtundu, kuima olimba, ndi kuwoneka owoneka bwino. Pewani katsitsumzukwa kamene kamakhala kofiira, mushy, kapena kofiira.
Katsitsumzukwa kanatha kugulanso mazira ndi zamzitini. Pewani katsitsumzukwa kofiira komwe kamakhala ndi tchizi, batala, kapena mitundu ina ya sauces. M'malo mwake, sankhani katsitsumzu katsamba ndikuwonjezera zojambula zanu nokha.
Onetsetsani kuti musambe katsitsumzukwa chamzitini musanagwiritse ntchito.
Katsitsumzukwa katsopano kakhoza kuuma mofulumira, kotero ndikofunika kusunga bwino bwino kuti musunge mwatsopano. Kufutukula moyo wa alumali ndi kupewa kutaya chakudya:
- Sungunulani katsitsumzukwa mu gulu la rabara ndikuchepetseni bottoms (pafupifupi 1 inchi).
- Lembani mapeto a pepala lamoto lonyowa.
- Imani madzi pang'ono (pafupifupi 1 inchi) mufiriji.
Mapesi sayenera kusambitsidwa kufikira mutakonzeka kuphika.
Njira Zabwino Zokonzekera Katsitsumzukwa
Katsitsumzukwa ndi masamba abwino oti azigwiritsa ntchito mu uzitsine chifukwa akhoza kuphika mofulumira. Pezani katsitsumzukwa kowonjezera ndikuwonjezerani chakudya cham'mawa kapena mugwiritsire ntchito msuzi wathanzi. Pangani marinade ndi grill, odzola, kapena kusuntha katsitsumzu kuti muphatikize ndi mapuloteni kuti mudye chakudya choyenera, kapena kuvala katsitsumzu ndikudyera kapena saladi.
- Leek, Katsitsumzu ndi Msuzi
- Katsitsa Katsitsika Katsitsumzu
- Quinoa ndi katsitsumzukwa Bowa Frittata
> Zotsatira:
> Kafukufuku Wachikhalidwe. National Nutrient Database ya Standard Reference Release 28: 11011, Katsitsumzukwa, Kamwambo. Dipatimenti ya Ulimi ya United States. 2016.
> Kumar MC, et al. Kuwopsa Kwambiri ndi Zovuta Zambiri Zomwe Zimayambitsa Katsitsumzukwa Racemosus Khalani mu makoswe. West Indian Medical Journal. 2010; 59 (1): 3-6.
> Labensky, SR, Hause, AM. Kuphika: Buku la zokolola zofunikira . 5th ed. Mtsinje wa Upper Sadle, NJ: Prentice Hall, 2010.
> Martinez RCR, Bedani R, Isay Saad SM. Umboni wa Sayansi wa Zotsatira za Zaumoyo Chifukwa cha Kugwiritsa Ntchito Probiotics ndi Prebiotics: Zosintha Zomwe Zilipo Panopa ndi Mavuto Amtsogolo. British Journal of Nutrition. 2015; 114 (12): 1993-2015.