Sekuyisikhathi eside idayisi isungulwe empilweni yethu futhi isiziqhenya ngendawo ekudleni kwethu ngenxa yesitolo sayo samavithamini nezici zokulandelela. Kwalethwa eRussia cishe eminyakeni engamakhulu amathathu edlule ngu-innovator-innovator uPeter the First, futhi kusukela ngaleso sikhathi kubonakala ematafuleni aseRussia njalo ehlobo. Lesi sihloko sizokutshela ukuthi zingaki ama-kilojoule (kcal) aqukethwe ku-1 pc kanye no-100 amagremu omvino, ama-vermelini ahlwanyisiwe futhi agwetshiwe, amavithamini asendaweni eyodwa nokuthi ngabe kukhona yini inzuzo kuwo noma ukulimaza impilo yabantu.
Kungani kubalulekile ukwazi ukwakheka kwesithombo?
Isidakamizwa sesibe umkhiqizo ojwayelekile futhi omunye wemifino ethandekayo yabantu baseRussia. Ngesikhathi sokuvuthwa kwalo emgwaqeni ophakathi - okungukuthi, ehlobo - kubonakala ngobuningi emashalofini ezimakethe nezitolo, kanye nasemibhedeni yasensimu. Phakathi nalesi sikhathi, kuba ingxenye yama-saladi nezinye izitsha, noma nje ukudla okuwusizo.
Ngenxa yokuthi isithombo sinamafutha lwesinaphi, sinomusa omuhle kakhuluokuyinto ekwazi ukuhlukanisa noma yikuphi isidlo.
Kodwa-ke, amafutha omasotha ayinxenye yesithombo. Kukhona lonke uhla lwamavithamini namaminerali.
Kubalulekile ukwazi ukubunjwa kwesithombo, ngoba umkhiqizo ojwayelekile futhi ongenani kakhulu ongakwazi ukufika etafuleni lakho ngalinye. Kodwa ingabe wonke umuntu angayisebenzisa? Ingabe iqukethe izinto eziphikisana nesifo esithile? Mhlawumbe izinto ezakhiwa isithombo ngokuphikisana nazo zingasiza nganoma yisiphi isifo?
Ekugcineni ulwazi lokwakheka komkhiqizo odlayo kuhlale luwuphawu lokudla okuphakeme kanye nokukhathazeka okuqaphela impilo yabo, ngoba yilokho esikudlayo. Okulandelayo, sizoqonda ukuthi ama-radishes ayinamakhilogrekhi futhi yini eyakhiwa ngamakhemikhali awo.
Ukwakhiwa kwamakhemikhali kanye nenani lomsoco (KBMU)
Ithebula libonisa okuqukethwe kwekhalori yomshukela omusha, oqoshiwe futhi othosiwe (impande ngayinye, ama-gram angu-100 no-10), kanye nokuthi i-BJU (amaprotheni, amafutha kanye nama-carbohydrate) aqukethe kangakanani.
| Ikhalori (nge-100 g) | I-BZHU (nge-100 g) | Okuqukethwe kwekhalori (nge-1 pc (10 gr)) | I-BZHU (1 pc) | |
| Isithombo esisha | 19 kcal | 1,2/0,1/3,4 | 1.9 kcal | 0,12/0,01/0,34 |
| I-Marinated | 22 kcal | 1/0,5/4 | 2.2 kcal | 0,1/0,05/0,4 |
| Ethosiwe ebhotela | 185 kcal | 2,1/3,4/4,8 | 18.5 kcal | 0,21/0,34/0,48 |
Isidakamizwa ngumkhiqizo obalulekile kulabo abanobunzima obunzima. Ngenxa yokuqukethwe kwekhalori ephansi kanye nokuqukethwe okuphezulu kweprotheyini ye-fibre nemifino, kungaba yingxenye yokudla, kuyilapho kungeke kube khona ukulimala kuyo, futhi izinzuzo zezempilo zikhulu kakhulu.
Isithombo singadliwa esisha, 3-5 izingcezu ngosuku, njengendlela yokudla, oku:- ukuphazamisa kahle isifiso;
- ukusheshisa inqubo yokuxuba;
- futhi ngeke ihambise ama-calories angaphezu komzimba.
Futhi, isithombo esisha singadliwa futhi sengezwe kuma-saladi njengesithako esizokwengeza inothi elibuhlungu futhi ngaleyo ndlela sengeze izici.
- Kukhona enye indlela ethandwayo yokupheka isithombo yi-pickling. Isithombo se-marinated sithandwa kakhulu phakathi kwama-gourmets ngenxa yokunambitheka kwayo okunezinwele okubabayo, iphunga elimnandi, futhi ngenxa yokubukeka kwalo okuthakazelisayo - tincetu ezibomvu ezibomvu zizohlobisa noma yikuphi isidlo.
Ihlanganiswe ngokukhethekile nama-dish izitsha. Enye inzuzo ukuthi i-radish eqoshiwe ingagcinwa esiqandisini isikhathi eside.
- Isithombo esihlosiwe ebhotela - Enye indlela yokupheka le mifino. Indlela yinto engavamile, kodwa ilula ukulungiselela. Njenganoma imuphi umkhiqizo othosiwe ebhotela, isithombo sinomsoco kakhulu kunokungcolile, kodwa sinikeza umuzwa wokuzidla isikhathi eside.
Isithombo esisikiwe sizoba isidlo esihle sokudla inyama noma izinkukhu, futhi siphinde sigcwalise ngokuphelele i-pilaf. Kodwa-ke, labo abasendleleni yokudla, kunconywa ukuthi basebenzise ngobuningi obulinganiselwe.
Isithombo singadliwa esisha, 3-5 izingcezu ngosuku, njengendlela yokudla, oku:Etafuleni elingezansi sibheka ukuthi yiziphi izakhi zamavithamini, izakhi ezincane nezincane eziqukethe isithombo.
| Amavithamini (nge-100 g) | Tlola izakhi | Ama-macronutrients |
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Isidakamizwa ngumhlinzeki onokwethenjelwa wamavithamini, amancane namacronutrients omzimba wethu.
Isakhiwo salolu mifino sihlanganisa:
- Amavithamini amaqembu A, B, C no K. Okuqukethwe kwevithamini C (ascorbic acid) esitsheni kuphezulu kakhulu.
- Ngokuqondene nezakhi zokulandelela, ama-radishes awacebile kakhulu kuwo. Izakhi zokulandelela - izinto ezinjalo ezidingekayo emzimbeni womuntu kuphela ngokulinganisa (ngaphansi kuka-100 mg ngosuku). Phakathi kwezici ezinjalo, isithombo sinezinsimbi kuphela (Fe) ne-fluorine (F). Lezi zinsuku zidlala indima ebalulekile ekusungulweni kwamathambo, ukuqinisa izipikili namazinyo.
- Ama-macroelements kufanele athengwe ngobuningi (ngaphezulu kuka-100 mg ngosuku). Lezi zihlanganisa ama-radishes:
- i-potassium (K);
- i-calcium (i-Ca);
- i-phosphorus (P);
- i-sodium (Na) ne-magnesium (i-Mg).
Ingqikithi - 8 mg.
Zuza kanye nokulimala
Isidakamizwa asisizi nje ukulwa nokukhuluphala, siphuthumisa umzimba we-metabolism futhi sinikeza umzimba ngamavithamini adingekayo, ama-micro-and macronutrients. Ibuye ibe nemiphumela elandelayo:
- kwandisa ukudla (ngenxa yokuqukethwe kwamafutha lwesinaphi), ngakho-ke kuhle ukuyisebenzisa njengendlela yokuphazamiseka;
- unempahla yesisu ngenxa yokuqukethwe okuphezulu kwamanzi ekubunjweni;
- kushukumisa ukwanda ekukhiqizeni ijusi esiswini;
- unendawo ye-choleretic;
- hlambulula amathumbu;
- kunciphisa ushukela wegazi kanye namazinga e-cholesterol.
Noma kunjalo, ezinye zalezi zakhiwo ezizuzisa zingalimaza uma zisetshenziswe ngendlela engafanele. Isibonelo, abaningi banesithakazelo embuzweni ukuthi kungenzeka yini ukuba badle ama-radishes ekudleni kokulahlekelwa isisindo, banikezwe ngokuqukethwe kwekhalori ephansi. Kulabo abafuna ukunciphisa isisindo, impahla yesithombo yokudla ukudla ingadlala ihlaya elibi, ngakho-ke kufanele badle isithombo kuphela njengengxenye yezinye izitsha.
Ukungafani kokusetshenziswa
Ngenxa yeminye imiphumela eyenziwa yi-radishes emzimbeni, ingaba yingozi.
- Ukwehliswa okwenyuka kwejusi esiswini kubangela ukuba abantu abahlukunyezwe izifo zesisu kanye ne-duodenum abangeke bafune ukusetshenziswa kakhulu.
- Ukucasula isisu kungabangela futhi okuqukethwe okuphezulu kwamafutha abalulekile ezimpandeni zesithombo.
- Futhi, i-cyanogenic glycosides ekubunjweni kwalokhu yemifino ingabangela ukuphazamiseka emgodini wegciwane. Labo abanenkinga ohlelweni lwe-endocrine, kungcono ukunciphisa ukusetshenziswa kwama-radishes.
- Ngezinga eliphansi lokushukela kwegazi, futhi akusifisi ukudla lemifino ngobuningi.
Ekuphetheni, kufanele kuqashelwe futhi ukuthi isithombo singumcebo wangempela kulabo abahola impilo enempilo futhi banamathele ekudleni okunempilo. Ngenxa yokuqukethwe kwekhalori ephansi kanye nokuqukethwe okuphezulu kwamavithamini, izakhi ezincane nama-macro, isithombo singafakwa ngokuphephile ekudleni kwakho. Kodwa-ke, kufanele iphathwe ngokucophelela ngalabo bantu abanezinkinga ngamapheshana amathumbu kanye nesistimu ye-endocrine.
