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Isitolo sokugcina amavithamini - i-artichoke yaseJerusalema: okuqukethwe kwe-caloric, ukwakhiwa kwamakhemikhali, okuqukethwe kwe-BJU, kanye nezinzuzo nokulimala

I-artichoke yaseJerusalema noma ipeyari yombumba yimifino yemithombo ehlotshiswe ngezinto eziningi eziwusizo, enomsoco ocebile, kepha ngeshwa, akudingeki kakhulu ezweni lethu.

Kunezinhlobo ezingaba ngu-300 zalesi sitshalo. Kunezinhlobo ezimbili kuphela ze-artichoke zaseJerusalema ezitshalwa eRussia.

Lesi sihloko sizobukeka ngokuningiliziwe ekwakhiweni kwamakhemikhali emifino ehlutshiwe, okufakwe emanzini anosawoti, futhi okubomvu futhi omisiwe. Kusukela kulesi sihloko funda ngezinzuzo nezingozi zale mifino.

Kungani kubalulekile ukwazi ukwakhiwa kwamakhemikhali emifino?

Imifino ngayinye igcwele izinto ezithile. Kwabanye, bayasiza, abanye bahluke. Ngaphambi kokuba usebenzise noma yikuphi umkhiqizo kumanani amakhulu, udinga ukwazi ukuthi luqukethe, okungukuthi, ukwakhiwa kwamakhemikhali. Lokhu kuyadingeka ukuze ungalimazi umzimba wakho ngakolunye uhlangothi. Ngakolunye uhlangothi, sebenzisa imifino noma izithelo ukuthuthukisa isimo sakho.

Konke lokhu kungenzeka kuphela uma umuntu ekwazi kahle ukuthi kukhona izifo emzimbeni wakhe, yini engadliwa nalokho okungekho. Futhi ngaleyo ndlela yazi ukwakheka kwamakhemikhali kwemikhiqizo okungase kube contraindicated ukusetshenziswa.

Ukwakhiwa kwamakhemikhali wempande

Ethosiwe

I-artichoke yaseJerusalema, egosiwe emafutheni omifino, ingaqhudelana namazambane futhi ibe yindawo ephelele yokuhlobisa.

Ngamaphesenti angu-100 wezinhlayiya eziphekiwe eziphakathi kwe-pear akhawunti zilandelayo:

  • 2.5 g amaprotheni;
  • 6.5 g lamafutha;
  • 11 g we-carbohydrate.

Okuqukethwe kwekhalori - 112.7 kcal.

Uma ukugcoba kwenzeka ebhotela, inani elincane le-cholesterol lenziwa esitsheni.

Kubalulekile. Lapho ukucwilisa epayipi lomhlaba kuhlale kukhona i-calcium, i-potassium, i-phosphorus, ithusi, i-zinc nezinye izinto. Kodwa inombolo yabo ingaphansi kakhulu kune-topinambur entsha.

I-Pickled

I-artichoke yaseJerusalema ingakhanjiswa ngezinongo futhi ithole isiphuzo esiphundu esincane sekhalori. Inani lamandla kagesi ka-100 g lingu-29.4 kcal kuphela.

Uma ukuhamba ngomkhiqizo kunciphisa inani lemithi, amavithamini nezakhi. Ngakho, iqukethe:

  • amaprotheni - 0.6 amagremu;
  • amafutha - 0.1 amagremu;
  • ama-carbohydrate - 5.5 amagremu.

Amanani, ancishiswe uma eqhathaniswa nemifino ehlanzekile, aqukethe potassium, calcium, ithusi, amavithamini weqembu B (B1, B2, B6). Inani elikhulayo liqukethe i-sodium ne-chlorine.

I-Steamed

Ngokwelashwa okuncane okushisa, i-artichoke yaseJerusalema igcina amavithamini nama-useful elements.

Ukusetshenziswa kokwelashwa kokushisa i-artichoke yase-Jerusalem ngaphezu kwama-50 ° kunciphisa okuqukethwe kwamavithamini nezakhi ngo 30 - 45%.

Kuphekwe

Ngokwezisekelo zomhlaba we-pear wenze izimpande zokwelashwa, okusikisela ukuthi le mifino ayilahlekelwa usizo.

Omile

Kusukela e-artichoke echotshoziwe yaseJerusalema ewenza i-artichoke yenza izithasiselo, izikhathi ezingezansi ezilahlekelwa yizinto ezizuzisa ze-artichoke yaseJerusalema, kuyilapho zihlala ngaphansi kwekhalori - 100 g 73 kcal.

Ama-calories ngamagremu angu-100 no-BJU

Okumnyama

I-100 g ye-topinambur eluhlaza iqukethe i-KBJU:

  • amaprotheni - 2 amagremu;
  • amafutha - 0.01 amagremu;
  • ama-carbohydrate - 17.44 amagremu.

Okuqukethwe kwekhalori: 73 kcal.

Isici esibalulekile sokwakhiwa kwe-topinambur yilokho Amaprotheni amelwa ngamamino acids angu-16, ayisishiyagalombili awo akhiqizwa ngumzimba womuntu.

Ukwakhiwa kweperi eliphakathi komhlaba kuhlanganisa okulandelayo macro - namacronutrients:

  1. Potassium. Kuyadingeka ukuthi umzimba ulawule umzimba, ulawule ukulinganisela kwamanzi.
  2. I-calcium. Ngenxa yobukhona bayo, i-artichoke yaseJerusalema iyakhipha izinambuzane namachiza emzimbeni, kanye namanzi amaningi.
  3. I-Magnesium. Ingajwayelekile ngepheshana lokugaya.
  4. I-sodium. Ilawula ukujwayelekile kwamanzi - usawoti wesimetri, ukulawula ibhalansi ye-asidi.
  5. I-silicon. Ithinta izinga le-hemoglobin. Ukuze uthole ukwabelana nsuku zonke kwalesi sici, udinga ukudla ama-50 g we-artichoke yaseJerusalema.
  6. I-Copper. Ubamba iqhaza ekuhlinzekeni kokushintshaniswa kwamandla.
  7. I-Iron Ngalesi sici, i-artichoke yaseJerusalema ihamba ngaphambi kwamazambane, ama-beet kanye ne-izaqathe.

Futhi I-artichoke yaseJerusalema iqukethe i-pectin, eyanciphisa izinga le-cholesterol emzimbeniithuthukisa umzimba, i-normalizes i-peristalsis yamathumbu.

Usizo I-artichoke yaseJerusalema ayikwazi ukuqoqa izinsimbi ezinzima. Ngakho-ke, ingadliwa, ngisho noma ikhulile endaweni enezinto eziphilayo ezimbi.

I-pear yomhlaba ayikho ukuphikisana, ngaphandle kokungaboni ngaso sonke isikhathi. Esinye sezizathu zalokhu ukubunjwa kwamavithamini e-artichoke yaseJerusalema:

  1. I-ascorbic acid. Inikeza amandla nokuqina kwizindonga zemithambo yegazi, kunciphise amathuba okuphuma, kuqinisa isimiso somzimba sokuzivikela.
  2. Thiamine 100 g ye-artichoke yaseJerusalema iqukethe u-0.20 mg wevithamini B1Lokhu kungu-13% wokudla kwansuku zonke kwaleli vivithamini.
  3. Riboflavin. 0.06 mg vithamini B nge 100 amagremu omhlaba wamapheya2 - Lokhu kungu-3% wezinga lesuku zonke.
  4. Folic acid I-100 g ye-tuber ngesikhathi sokuqala iqukethe kancane kakhulu kule vithamini - kuphela i-13 mcg, kodwa le ngxenye yenza 3% yesidingo sansuku zonke sokusetshenziswa komuntu.
  5. I-Pyridoxine. 100 g ye-artichoke yaseJerusalema - 0.08 mg we-vitamin B6lokho okungu-4% wemfuneko yansuku zonke.
  6. I-Pantothenic acid. I-Vitamin B3 i-0.4 mg kusuka kwamagremu ayikhulu e-artichoke yaseJerusalema. Futhi lokhu kungu-8% wezinga elidingekayo lokusebenzisa le vivithamini ngosuku.

I-fiber ye-dietary iyingxenye yemifino. Zithinta ukususwa kwezinto eziyingozi kanye nezinto eziyingozi emzimbeni. Kuhlanganiswe ekubunjweni kwayo nase-inulin - isifaniselo semvelo se-insulini. Linciphisa inani leshukela egazini, okwenza ipeyari yobumba idingeke ukuba abantu abanesifo sikashukela bafuneke.

Izilimo eziyizigaxa zemifino zigcwele fiber, okubandakanyeka ekuhlanzeni amathumbu avela ezintweni ezinobungozi, ngaleyo ndlela zivimbele ukutholakala kwe-dysbiosis.

Ukusetshenziswa kaningi kwe-topinambur ngendlela yayo eluhlaza kungaholela ekutheni kube lula. Ngakho-ke, abantu banamathele kulokhu, kungcono ukucubungula ngomshini umkhiqizo.

Futhi Lo mkhiqizo ucebile nge-polyoxyacids ephilayo.: lemon, apula, malonic, amber, fumaric. Benza kusukela e-artichoke yase-Jerusalem efomini elomile 6 - 8%.

Mangaki amakhilogremu ne-BZHU ezindizeni ezivela kuwo?

  1. Candied. Ngokwesilinganiso, i-100 g yomkhiqizo iqukethe ama-8 g amaprotheni, i-0.1 g yamafutha kanye no-54.3 g we-carbohydrate. Inani lamandla - 232 kcal.
  2. I-Jam Inani le-caloric lomkhiqizo ngu-274 kcal. Ukwakhiwa kuhlanganisa 1.2 g we-protini, 0.1 g wamafutha, 66.5 g we-carbohydrate.
  3. Isiraphu Ukusetshenziswa kwalo mkhiqizo kunqunywa okuqukethwe kwe-glucose, hhayi i-fructose. Ngakho-ke, inani lalo ku-100 g - 69.5 g, namafutha namaprotheni - 0. Inani lamandla elingu-100 g - 267 kcal.
  4. Isaladi yemifino ne-artichoke yaseJerusalema. Ngaphezu kwepeyari yobumba, ukubunjwa kuhlanganisa ama-radishes, anyanisi aluhlaza, ushizi nebhotela. Okuqukethwe kwekhalori yalesi isaladi ngu-100.7 kcal. Amaprotheni - 3.6 g, amafutha - 6.1 g, ama-carbohydrate - 7.9 g. Le mali ibalwa ngamaphesenti angu-100 emkhiqizo.

Izinzuzo

  • Ikhulula umzimba wezinyosi.
  • Ihlisa i-cholesterol.
  • Ithuthukisa umzimba kanye nomzila wamathumbu.
  • Ihlisa izinga lokushukela kwegazi.
  • Ukuqinisa umkhuhlane.
  • Ukwandiswa kwamazinga e-hemoglobin egazini.

Kulimaza

Akukho ukuphikisana nokusetshenziswa kwe-topinambur, ngaphandle kokungaboni ngaso sonke isikhathi. Ngakho-ke, ekuqaleni kufanele kudliwe ngamanani amancane ukuze ubheke ukuphendula komzimba wakho.

I-artichoke yaseJerusalema - enye yemikhiqizo embalwa equkethe amavithamini amaningi nezakhi, kungabikho ukuphikisana. Ngakho-ke, ukufakwa kwalo ekudleni kuvumela umuntu ukuba acebise umzimba wakhe ngezinto ezidingekayo.

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