Chomera chokoma, chikhulupilira kapena ayi, chiridi mbewu yonse-ndi mtundu wa udzu womwe nthawi zambiri umatchedwa masamba owuma chifukwa cha zakudya zamagulu. Nthawi zambiri mumamva chimanga chamtundu wonse, koma chimanga chimatchulidwa ngati njere.
Chimanga chokoma chimasonyeza nyengo ya chilimwe, yomwe ndi nyengo yake yapamwamba, nthawi zambiri imatumizidwa monga chakudya chodalirika pamapulasitiki ndi ophika panja.
Ngakhale chimanga chili ndi chakudya, ndibwino kwa inu. Ndipotu chimanga ndi vitamini C, magnesium, vitamini B ndi carotenoids, monga lutein ndi zeaxanthin. Mbewu imakhala ndi mafuta pang'ono, osachepera 1 gramu pa kutumikira (popanda toppings), ndipo ndi gwero lachitsulo, kutseka pafupifupi magalamu atatu pa theka la chikho.
Choonadi Chokoma Chakudya Chokoma | |
|---|---|
| Kutumikira Kukula 1 makutu pang'ono, zokolola (5-1 / 2 "mpaka 6-1 / 2" kutalika) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 85 | |
| Ma calories ochokera ku Fat 9 | |
| Total Fat 1g | 2% |
| Mafuta okwanira 0.2g | 1% |
| Mafuta a Polyunsaturated 0.5g | |
| Mafuta a Monounsaturated 0.3g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Potaziyamu 163.24mg | 5% |
| Zakudya Zakudya 18.67g | 6% |
| Zakudya Zamankhwala 2.1g | 9% |
| Sugars 4.04g | |
| Mapuloteni 3.03g | |
| Vitamini A 4% · Vitamini C 8% | |
| Calcium 0% · Iron 2% | |
| * Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Mukhoza kulumikiza chimanga mu dongosolo lanu la chakudya poyang'ana gawo lanu. Khutu limodzi laling'ono la chimanga liri ndi makilogalamu pafupifupi 85 ndi magalamu 19 a zimagulu, pamene chimbudzi chimodzi chachikulu cha chimanga chingakhale ndi magawo awiri a chakudya ndi makilogalamu.
Choncho, ngati mukudya chimanga chamtchire kumvetsera pang'ono mpaka pakati. Ngati mukudya maso a chimanga, cholinga chanu chikhalebe pafupi ndi theka lakayi. Ngati simukudya wowuma wina pa chakudya chanu, idyani chikho chimodzi m'malo mwake.
Ubwino wa Zaumoyo
Chimanga ndi gwero la mchere, lomwe lili ndi magalamu atatu mu theka la chikho.
Kudya kwambiri mu mitsempha kungathandize kuchepetsa cholesterol ndi kuyang'anira shuga ndi magazi.
Kuwonjezera apo, chimanga ndi gwero la vitamini C, magnesium, vitamini B, ndi carotenoids lutein ndi zeaxanthin. Vitamini C ndi ofunika kukonza maselo, kupititsa patsogolo chitetezo chokwanira komanso kumateteza kukalamba, pamene vitamini B ndizofunikira mu mphamvu yamagetsi. Magnesium ndi ofunikira kupanga mitsempha komanso kupweteka kwa minofu. Carotenoids, lutein, ndi zeaxanthin awonetsedwa kuti ali ndi antioxidative ndipo ndi ofunika m'thupi labwino.
Mafunso Odziwika
Kodi ndiyenera kudandaula za mazira a chimanga cha fructose?
Mafuta a chimanga a fructose amachokera ku manyuchi a chimanga, omwe amapangidwa kuchokera ku kuchotsa njere za chimanga ndi kuwachiritsa ndi michere kuti apange madzi obiriwira, owopsa. Mafuta a chimanga a fructose amasiyana ndi madzi a chimanga kuti ena mwa shuga mwawo amasanduka fructose enzymatically, kuupangitsa kukhala okoma, pamene madzi a chimanga ndi 100 peresenti ya shuga.
Mafuta ena a chimanga ali ndi mazira a chimanga a fructose omwe awonjezeredwa kwa iwo, koma alembedwa pa mndandanda wa zosakaniza. Mitundu yonse iwiri ya masamba imakhala yosungirako zinthu zowonjezera komanso zowonjezereka. Kuonjezera apo, mitundu yonse ya mankhwala ndizosawidwa bwino zomwe zimayenera kugwiritsidwa ntchito pang'ono, monga shuga wambiri wathandizidwa ndi matenda ambiri, kuphatikizapo kunenepa kwambiri, matenda a shuga, matenda a shuga, mtundu wa shuga, matenda a mtima, ndi khansa.
Chifukwa chomwe mazira a chimanga a fructose amatenga chokwanira chotere ndi chakuti amapangidwa ndi fructose, monosaccharide, yomwe ndi yokoma kusiyana ndi shuga ndi kusinthasintha minofu mosiyana. Fructose imagwiritsidwa ntchito ndi chiwindi. Chiwindi chikakwera kwambiri, chimasintha fructose kukhala mafuta. Mafuta ena amatha kubisa chiwindi, zomwe zimapangitsa mafuta kukhala ndi chiwindi. Mafuta akuluakulu a chimanga a fructose agwiritsidwa ntchito ku insulin kukana, matenda amadzimadzi, kunenepa kwambiri ndi mtundu wa shuga 2, kutchula ochepa.
Ngakhale kuti madzi otentha a fructose si abwino kwambiri, ndikofunika kuzindikira kuti zonse zowonjezera shuga, sucrose, uchi, agave, mazira a mapulo, ndi zina zotero, ziyenera kudyedwa pang'onopang'ono.
Kaya mukuyang'ana kuti muchepetse thupi, chitetezeni matenda kapena kungokhala bwino, kuchepetsa mitundu yonse ya shuga yowonjezera mu zakudya ndi zofunika.
Kodi zambiri za chimanga zathu sizinasinthidwe?
Malingana ndi NON-GMO Project, "pali zochitika 142 zosiyana (mitundu) ya chimanga chosinthidwa ndi majini, makamaka mitundu yonse ya zomera." Ambiri a chimanga amagwiritsidwa ntchito kudyetsa nyama zomwe timadya. Mbewu yatsopano sichimasintha, koma ngati simukudziwa ndipo mukufuna kudya chimanga chokha osati GMO ndiye mugule organic. Mafuta, chimanga chozizira adzalemba pa chizindikiro kuti si GMO.
Kodi ndingadye chimanga chobiriwira?
Mwamtheradi! Ndizovuta kwambiri. Zonse zomwe muyenera kuchita ndi kudula mazira pa khola ndikuyika mu saladi kapena mbale zina zomwe mumakonda.
Kodi galasi yamtengo wapatali ndi chiyani?
Chimanga chamtengo wapatali cha galasi ndi chimanga chokhala ndi mitundu yambiri chomwe chinakhala chodabwitsa pa intaneti mu 2012. Kujambula mitundu ya utawaleza, chimanga ichi chimabwera mumithunzi yonse.
Mbewuyi idaliyidwa ndi mlimi wotchedwa Carle Barnes yemwe ali theka la Cherokee. Mu kufufuza kwake, Barnes anasonkhanitsa mitundu ya makolo ya chimanga yomwe idatayika kwa mafuko m'ma 1800. Anasintha mbewu kuchokera kwa anthu m'dziko lonselo, kubzala mbewu za cobs zokongola kwambiri. Chotsatira? Mitundu ya mzere wa utawaleza, yosiyana ndi mtundu wa reds ndi purples kwa masamba ndi blues.
Barnes anamaliza kufalitsa mbewu zake ndi mlimi wina dzina lake Schoen. Schoen anabzala mbewu zokongola pafupi ndi mitundu yonse yomwe imapanga mitundu yambiri. Dzina lakuti 'galasi lamtengo wapatali' linaperekedwa ku mtundu wina wa chimanga umene uli wobiriwira-wobiriwira ndi wofiirira wofiirira.
Chifukwa cha kukula, mbewu zamtengo wapatali zagalasi zimatha kugula pa Intaneti pa webusaiti ya Mbeu / SEARCH webusaiti ya $ 7.95 pa paketi ya mbewu. Ngati inu google nthawi yomwe mungapezenso ena ofalitsa mbewu-mungathe kugula pa Amazon.
Phukusi lililonse lili ndi mbewu pafupifupi 50 zomwe zimabala pafupifupi 100 mpaka 150 makutu pa phukusi. Kubzala ndi kukolola chimanga chanu chakuda ndi gawo la zosangalatsa chifukwa mitundu mitundu nthawi zambiri imadabwa!
Mosiyana ndi chimanga pa khola, galasi yamtengo wapatali, yomwe imadziwika kuti chimanga, sichidyedwa pamphuno. Amakhala pansi ndipo amagwiritsidwa ntchito kwa ma tortilla kapena amawoneka ngati mapulogalamu. Komabe, mukaigwiritsa ntchito ngati yotsirizirayi simudzatulukira utawaleza. Mbewu yamtengo wapatali ya galasi ingagwiritsenso ntchito zokongoletsera. Ndibwino kuti mukhale malo abwino kwambiri kapena mbali ya cornucopia yomwe ikuyamikila Phokoso Yamathokoza. Kusiyanasiyana kwa zakudya zokhutira ndi zochepa.
Kusaka ndi Kusunga Mbewu
Mbewu pa chikhocho imapezeka maluwa kapena chimanga ndipo nkhuni za chimanga zilipo zam'chitini kapena zowonongeka.
Sankhani chimanga cholimba chomwe chimakhala cholimba, maso pang'ono. Lembani anthu omwe ali ndi nkhungu kapena kuvunda pamphuno pa ntchafu kapena silika wobiriwira.
Ngati n'kotheka, ndi bwino kudya chimanga nthawi yomweyo, koma ngati muyenera kusunga izo mufiriji. Mutha kuzimanganso, ngakhale pa khola.
Njira Zabwino Zokonzekera Mbewu Yambewu
Mbewu ya chimanga, kutanthauza kuti zikopa ndi nkhumba zachotsedwa, zikhoza kuzikidwa, zophika, microwaved, kapena steamed. Ngati mukufuna, tisiyeni nkhunizo kuti muwotche kapena kuyisakaniza. Mbewu yolimbidwa ndi mbale yokoma, yokondweretsa, ndi yokhutiritsa.
Mbewu ndi yachibadwa yokoma ndipo safuna kulawa kwakukulu kulawa bwino. Pofuna kupewa mafuta owonjezera, sodium, ndi mafuta, sungani chimanga chanu mophweka kapena kuonjezerapo kukoma kwake mwa kuziyika mu zitsamba ndi zonunkhira. Pewani kukolola chimanga ndi sauce zokoma ndi mchere monga supuni 1 ya mchere uli pafupi 2400mg kapena kuchuluka kwa mchere womwe mukufunikira tsiku lonse.
Pewani batala kwambiri. Supuni imodzi ya batala idzakupatsani ndalama zowonjezera zana ndi 11.5 magalamu a mafuta, ndi ma gramu asanu a mafuta odzaza. Ngati mukufuna kuyaka kosiyana, chimanga chokhazikika ndi mafuta odzola kapena zitsamba zosiyanasiyana, zouma kapena zatsopano, zomwe zimaphatikizapo mavitamini opanda ma sodium, mafuta, ndi zakudya. Zina zabwino ndikuyesa ndi ufa wa chili, jalapeno, cilantro, basil, adyo, thyme, paprika.
Mukhoza kulenga, komanso, pogwiritsa ntchito chimanga monga kuwonjezera pa chakudya chanu. Sakanizani chimanga mu saladi wokadya kuti muonjezere kukoma kokoma kapena mugwiritsire ntchito chimanga mu supu, dips, kapena mbale mbale. Nthawizonse kumbukirani kuwerengera chimanga mu dongosolo lanu la chakudya monga gwero la zimagulu.
Maphikidwe
Kuchokera ku zakudya zamasamba kuti zikhale chakudya ndi nsomba, chimanga ndi chakudya chodalirika kwambiri.
- Pinto nyemba, chimanga, ndi salavoc salad
- Tsabola zofiira ndi Mbewu, nyemba zakuda, ndi Pepper Jack
- Tilapia ya Honey Honeymoon Pakiti
> Zotsatira:
> Labensky, SR, Hause, AM. Kuphika: Buku Lophunzitsa Zokumbirako Zofunikira. 3rd ed. Upper Saddle River, NJ: Prentice-Hall, 2003: 631-632,931.
> Spector, Dina. Business Insider. Mbewu yamitundu iyi ndi yeniyeni ndipo pali nkhani yosangalatsa kumbuyo kwake.
> NON GMO Project. Chimanga. http://www.nongmoproject.org/high-risk/corn/