Kucebile kangakanani isipinashi: yikuphi okuqukethwe kwekhalori yesitshalo kanye nokwakhiwa kwamakhemikhali, ingabe iyahambisana neminye imikhiqizo?

Isipinashi akuyona isivakashi esivamile ematafuleni emindeni eminingi. Lena imifino yonyaka yemifino. Isipinashi sasendle sikhula e-Afghanistan, eTurkmenistan naseCaucasus.

Akuyona ethandwa njengezinqathe noma amazambane, kodwa ujabulela udumo olukhulu emazweni ahlukene emhlabeni, ngoba unenani elikhulu lezakhi. Ingasetshenziswa futhi isetshenziselwe ukulwa nama-kilo okwedlulele.

Konke lokhu kungenxa yokwakhiwa kwamakhemikhali. Kuyini ekubunjweni nokuthi zingaki amakhalori esitshalo esisha? Yilokhu ozokufunda kulesi sihloko.

Ukwakhiwa kwamakhemikhali kanye nenani lomsoco (KBD) ngamagremu angu-100

Iyini isitshalo esicebile?
Amagremu ayi-100 esipinashi esisha aqukethe:

Amavithamini

Iyini okuqukethwe kwamavithamini esitshalweni?

• PP-0.6 mg: ihlanganyela ezinkambisweni ze-oxidation, kusiza ukwakha igciwane.
• I-Beta-carotene - 4.5 mg: kuzothuthukisa ukumelana nokucindezeleka, ukuvikela ukuguga, ukunciphisa ingozi yokuthuthukisa i-oncology, ukuthuthukisa amehlo, ukusekela izinambuzane ezinomsoco onempilo, nokuthuthukisa ukusebenza kwezigulane zesondo.
• I-Vitamin A - 750 mcg: ilawula ukukhiqizwa kwamaprotheni, normalizes metabolism, ivikela izifo ezithathelwanayo, inomphumela wokuphulukisa, yenza isikhumba siqine, sibhebhelele futhi siphethe izifo zesikhumba.
• I-Thiamine (B1) - 0.1 mg: kuthatha ingxenye esebenzayo ekushintsheni kwamafutha, amaprotheni nama-carbohydrate, ivikela amaseli emiphumeleni enobuthi yemikhiqizo ye-oxidizing, ithuthukisa ukusebenza kobuchopho, inkumbulo, ukunakwa, ukucabanga, ivuselele ukukhula kwamathambo nemisipha, iphuze ukuguga, ithuthukise isifiso, iyanciphisa amazinyo.
• Riboflavin (B2) - 0.25 mg: kuguqula amafutha kanye nama-carbohydrate abe namandla, kwandisa ukungena kwamanye izinto, kuqinisa isimiso somzimba sokuzivikela, kukhulisa umsebenzi wezobuchopho, kubuyiselwa ubuchopho be-thyroid, kuthuthukisa ubuciko obubonakalayo, kwandisa i-hemoglobin.
• I-Pantothenic acid (B5) - 0.3 mg: yenza ama-antibodies, kuthuthukisa ukumunwa kwezinye izinto, kusiza ukukhiqiza i-hormone ye-adrenal, kusiza ngokucindezeleka, ukuvuvukala, ukushisa amafutha.
• I-Pyridoxine (B6) - 0.1 mg: normalizes glucose egazini, ngcono ukusebenza, uphulukisa isifo senhliziyo, kuvimbela ukuvela ischemia, isifo senhliziyo, isifo sokuqina kwesifo somzimba.
• I-Folic acid (B9) - 80 μg: Inomphumela omuhle esibindi nokugaya, idlulisela imizwa emkhatsini wamaseli wesistimu ephakathi kwemizwa, ilawula ukukhushulwa nokuvinjelwa kwesimiso sezinzwa, kuyadingeka ekuthuthukiseni okujwayelekile kwe-fetus nokukhulelwa okuvamile.
• I-Vitamin C - 55 mg: iqhaza ngokubambisana ekwakheni izakhi zegazi, kusiza isimiso somzimba sokuzivikela emzimbeni wokulwa nezifo, sithatha isinyathelo sokumisa umzimba, sandisa ukuqina kwezindonga zamaseli, sisusa i-cholesterol nezinsimbi ezinzima.
• E - 2.5 mg: ukulwa nokuguga, kuvimbela inqubo ye-peroxidation ye-pathological, inxephezela ukungabi khona kwamanye amavithamini.
• I-Phylloquinone (K) - 482.9 mcg: Unomphumela wokuphulukisa ophezulu, uhlanganyela emsebenzini wesisu sesisu nesibindi, ngokuvamile ubeka imetabolism, unqamuleli izinhlayiya, okusiza ekuvikeleni ekubhujisweni kwamangqamuzana wesibindi nokwakhiwa kwezicubu.
• I-Biotin (H) - 0.1 mg: iqhaza kuzozonke izinqubo zokugcoba umzimba, ngcono umzimba, ukuhlela ukukhula kwamaseli efanele, ngcono izinwele nesikhumba, ukuphulukisa izicubu zomnkantsha, ukunciphisa ubuhlungu besisu.
• I-Choline - 18 mg: kubuyiselwa izicubu zesibindi, kuvame ukuba nomzimba we-fat metabolism, kuthuthukisa inkumbulo yesikhashana, kususa i-cholesterol, kuqinisa amaseli, kuveza i-insulin.
• I-Niacin elilinganayo 1.2 mg: ubamba iqhaza ezinkambisweni ze-metabolism, amaprotheni synthesis, ukukhiqizwa, ukuqoqwa nokusetshenziswa kwamandla emaseli omzimba.

Ama-macronutrients

1. I-Potassium - 774 mg: kuvuselela ubuchopho, kuqinisa imisipha, kuvikela inhliziyo nemithambo yegazi, kuvame ukucindezela, kugcizelela amathambo, kuqede ukuqhuma kwemisipha.
2. I-Magnesium - 82 mg: kuqinisa impilo yamazinyo, kuphucula impilo yamazinyo, kukhulula ubuhlungu besisindo kanye nokuhlanganyela, kulawula inani ushukela egazini, kuthuthukisa imisebenzi yokuphefumula, kulawulwa ukukhuphula, kugcizelela ukucindezeleka kwegazi, kukhulula ukukhathala nokugudluza, kugudluza isigqi senhliziyo.
3. I-Calcium - 106 mg: isekela amazinyo namathambo enempilo, evame ukuguqulwa kwegazi, kuvimbela ama-blood clots, evame ukufaka isimiso se-endocrine, kukhulula ukuphazamiseka kwemisipha, izigqoko kanye neziqu.
4. I-sodium - 24 mg: kuqinisekisa ukukhula okujwayelekile kanye nesimo somzimba, uhlanganyela emsebenzini wokuthutha wegazi, izintambo zomzimba, ukuxubha imithwalo yegazi, futhi awuvumeli ukushisa noma ukushisa kwelanga.
5. I-Phosphorus - 83 mg: ilungisa imetabolism, ivimbela ukuthuthukiswa kwezifo ezingapheliyo, ihilelekile ekwakheni amathambo, ibuyisela uhlelo lwesimiso.

Tlola izakhi

Ngakanani i-iron, i-zinc, ithusi kanye nezinye izakhi zokulandelela ezitshalweni?

• Okuqukethwe kwe-Iron - 13.51 mg: ihlinzeka ukuphefumula kwezicubu, ilawula izinga le-metabolism yamaselula kanye nesistimu, ithwala i-oksijeni, igcina ingakhukhumezi, idala imfucuza yesibindi futhi iqhubekele emigqeni yezinzwa, iqinisekisa ukukhula komzimba.
• I-Zinc - 0.53 mg: kuqinisa isimiso somzimba sokuzivikela, kuvuselela umsebenzi wezinhlaka eziningi, kubhubhisa ama-microbes, kubumba ama-phagocyte, ukuvuselela amangqamuzana, ukukhuthaza ngokuqhubekayo amaprotheni synthesis, ukuphulukisa amanxeba, ukukhiqiza i-sebum.
• I-Copper - 13 mcg: ikhiqiza i-collagen, inomphumela wokulwa nokuvuvukala, ihlanganisa isimiso sokugaya, ivikela amathambo avela emaqabeni, isebenza ngokujwayelekile kwegciwane le-thyroid, ikhuthaza ukuzivikela.
• I-Manganese - 0.897 mg: ubuyela ithoni ye-muscle, ivimbela ukuthuthukiswa kwesifo sikashukela, uphulukisa izicubu ngokushesha, kuthuthukise ukukhula, ukusebenza kobuchopho nokwakhiwa kwamaseli amasha.
• I-Selenium - 1 mcg: kuvimbela umdlavuza, kuthuthukise ukujikeleza kwegazi, kunciphisa inani lama-radicals mahhala, kunciphisa ukuvuvukala, kwandisa ukumelana nokugula komzimba.

Ama-Amino Acids abalulekile

Yini enye eyenziwa isipinashi?

• I-Valin 0.120 - 0.161 g.
• I-Histidine 0.046 - 0.064 g
• Isoleucine 0.084 - 0.147 g.
• I-Leucine 0.150 - 0.223 g.
• I-Lysine 0.120 - 0.174 g
• I-methionine 0.026 - 0.053 g.
• I-Threonine 0.092 - 0.122
• I-Tryptophan 0,039 - 0,042 g
• I-Phenylalanine 0.120 - 0.129 g.

Ama-amino acidsable

• I-Alanin 0.110 - 0.142 g
• I-Arginine 0.140 - 0.162 g
• I-Aspartic acid 0,230 - 0,240 g
• Glycine 0.110 - 0.134 g
• I-Glutamic acid 0,290 - 0,343 g
• I-Prolin 0.084 - 0.112 g.
• I-Serine 0.100 - 0.104 g
• I-Tyrosine 0.063 - 0.108 g
• I-Cystine 0.004 - 0.035 g

Isitshalo sekhalori esisha nge-100 gr + BJU

Zingaki amaprotheni, amafutha kanye nama-carbohydrate asesitshalo?

1. Amafutha - 0.39 g.
2. Amaprotheni - 2.86 g.
3. Ama-carbohydrates - 3.63 g.
4. Inani lamandla nge-100 g - 20.5 kcal.

Umehluko ekubunjweni

1. Isipinashi esiphekiwe nesisha.

   Ukucubungula isikhathi eside kubhubhisa amavithamini B. Ngakho-ke, isipinashi esilisiwe sinamavithamini ambalwa azuzisayo. Ukuze ulondolozwe kakhulu amavithamini, pheka imizuzu engu-3 ukuya kwangu-7.

2. Isipinashi esisha Frozen and Fresh.

   Ukwakhiwa kwesipinashi esikhanyisiwe akufani neze. Isipinashi esitshaliwe ngisho sinenzuzo. Kuphephile ngoba iqhwa ngokushesha ngemuva kokuqoqwa. Ngokungafani ne-fresh, lapho i-nitrites ivela ngesikhathi sokugcina.

3. Izinhlobo ezahlukene nezinhlobonhlobo zesipinashi.

   Ukwakhiwa kwamakhemikhali wesipinashi akuxhomeki kuhlobo noma ezihlukahlukene zezitshalo. Kuzo zonke izitshalo kufana.

Ukudla okuhambisanayo kanye nezitsha

I-avovocado nesipinashi zithuthukisa amehlo. Isipinashi ne-orange kuzoqinisa amandla. Ukuhlanganiswa kwesipinashi nge-ushizi, i-bacon, ukhilimu, ukudla okunomsoco kukhuthaza ukukhiqizwa kwamandla futhi kugcwalisa umzimba nge-oxygen.

Isetshenziselwa ukupheka:

• izifundo zokuqala nezesibili;
• ama-sauces;
• amasaladi;
• i-cutlets;
• ama-pancake;
• iziphuzo;
• BHEKA.

Uma ungakaze usebenzise isipinashi ukupheka izitsha zakho eziyizintandokazi, khona-ke yiyo yonke indlela ulungise leli phutha. Ngaphezu kokunambitheka okumangalisayo, uzothola izinzuzo ezibalulekile zomzimba.