Ama-carrots ezikhathini zesikhathi esidlule athola ukuthandwa eRussia futhi uphatha isikhundla sawo kuze kube yilolu suku. Umkhiqizo uyisisekelo sezinhlobo ezihlukahlukene zezaladi, ezisetshenziselwa ukupheka isobho, izitsha zangasese, ama-dessert, avame ukusetshenziswa emithi yendabuko.
Izimpande ze-Orange zigcwele amavithamini, amaminerali, i-fiber - konke okudingekayo empilweni yomuntu. Kodwa-ke, umkhiqizo awuwusizo kuwo wonke umuntu: kunezibalo lapho ukudla izaqathe kungalimaza empilweni.
Kungani kubalulekile ukwazi ukubunjwa kwamakhemikhali?
Izimpande ze-orange ezikhanyayo zibalulekile empilweni yomuntu ngokuphathelene nokwakhiwa kwamakhemikhali. Nokho Izithako eziningi kulo mkhiqizo ziyingozi kakhulu. Yazi ukwakhiwa kwamakhemikhali, okuqukethwe kwekhalori, izakhi zemifino enomsoco noma ebilisiwe kuyadingeka ukuze uma usebenzise ngisho nocezu olulodwa lwezinqathe, umzimba uzokusiza futhi uqede ukuthi kungenzeka ukuthi ukugula noma ukuguga kwezifo ezingelapheki kungase kwenzeke.
Ukuze ube nombono mayelana nokubunjwa okusha (okuluhlaza) noma umkhiqizo olungiselelwe, mayelana namavithamini ayenamaphesenti nawo okudingekayo ukuze ugcwalise ukungabi khona kwamavithamini namaminerali emzimbeni ngokuletha inani elidingekayo lezaqathe ekudleni kwakho kwansuku zonke (ngokungabikho kwezingqinamba).
Isithombe
Okulandelayo esithombeni ungabona ukuthi i-vithamini isanqante ibonakala kanjani:
Ukwenziwa kwamakhemikhali
Ukudla okunomsoco namandla, ithebula lamagugu ajwayelekile
Okuqukethwe kwekhalori kanye nokuqukethwe ushukela, amaprotheni, amafutha kanye nama-carbohydrate (BJU) ngamagremu ayi-100 amaqathi ngokuqondile kuxhomeke endleleni okuphekwe ngayo, okungukuthi, ngabe le mifino ibhakabhaka, i-steamed, i-fried, ibilisiwe, ifakwe noma iyomisiwe; Isisindo semifino esivamile sinama-80 gr.
| Okumnyama | Abilisiwe | Bhaka | Ethosiwe | |||||
| 100 g | 1 ucezu | 100 g | 1 ucezu | 100 g | 1 ucezu | 100 g | 1 ucezu | |
| Kcal | 32 | 26 | 25 | 20 | 28 | 22,4 | 76 | 60,8 |
| Squirrels | 1,3 | 1,04 | 0,8 | 0,64 | 1 | 0,8 | 1,68 | 1,34 |
| Amafutha | 0,1 | 0,08 | 0,3 | 0,24 | 0,1 | 0,08 | 3,8 | 3 |
| Ama-carbohydrate | 6,9 | 5,5 | 5,0 | 4 | 5,9 | 4,7 | 8,2 | 6,6 |
| Ushukela | 6,5 | 4,9 | 4,7 | 3,8 | 5,6 | 45 | 7,8 | 6,2 |
Itafula linezibalo ezilinganiselwe zamakhalori, amaprotheni, amafutha kanye nama-carbohydrate (KBRY), kanye noshukela wemifino, ichaza inani lamakhilogrekhi (kcal) liqukethe i-1 pc kanye no-100 amagremu omusha (okuluhlaza), abilisiwe (abilisiwe), abhakawa futhi abomisiwe izaqathe.
Ukuqukethwe kwekhalori, okuqukethwe kokushukela kanye nokulinganisela komsoco akuxhomeke kuphela esikhathini sokunakekelwa kokushisa, kodwa nakuzo zonke izaqathe.
Yiziphi amavithamini eziqukethwe ku-100 g yemifino eluhlaza?
Cabangela ukuthi amavithamini adle kanjani isanqante esisha, ukuthi ucebile kanjani lemifino eyingqayizivele futhi ewusizo yomzimba. 100 g yemifino yezimpande iqukethe amavithamini.:
- A - 2000 mcg;
- i-beta carotene - 12 mg;
- B1 - 0.06 mg;
- B2 - 0.07 mg;
- B4 - 8.8 mg;
- B5 - 0.26 mg;
- B6 - 0.13 mg;
- I-B9 - 9 mcg;
- E - 0.4 mg;
- H - 0.6 μg;
- C - 5 mg;
- K - 13.3 μg;
- I-Nicotinic acid - 1 mg.
Ngokuqukethwe kwevithamini A, izaqathe ziqhathanisa kahle phakathi kwezinye izimila. Ngakho-ke ingakanani u-vitamin A ezinqoleni? I-100 g yomkhiqizo iqukethe okungaphezu kuka-200% yemfuneko yansuku zonke yalesi sici.
Yini equkethe amaminerali?
Hlela ukwakheka kwento ngayinye nge-100 g yomkhiqizo:
- iron 0.7 mg;
- ama-manganese - 0.2 mg;
- i-silicon - 25 mg;
- I-Zinc - 0.4 mg;
- ithusi - 80 mcg;
- selenium - 0.1 μg;
- Iodini - 5 mcg;
- i-molybdenum - 30 mcg;
- i-chromium, 3 μg;
- i-fluorine - 55 mcg;
- boron - 200 mcg;
- i-cobalt - 2 mcg;
- i-lithium - 6 mcg;
- aluminium - 326 mcg.
100 g yemifino iqukethe ama-macronutrients alandelayo:
- i-potassium - 200 mg;
- i-chlorine - 63 mg;
- i-phosphorus - 55 mg;
- i-magnesium - 38 mg;
- i-calcium - 27 mg;
- i-sodium, i-21 mg;
- isulfure - 6 mg.
Ngabe le mifino ikwazi kanjani ukuthola i-vitamin A?
I-Vitamin A yileli qembu lama-fat-soluble substances, okusho ukuthi i-compound ihlukaniswe emaphethelweni emathunjini kuphela lapho kukhona khona isilwane noma amafutha emifino. Izakhamuzi zeluleka ukudla imifino yempande kanye:
- amafutha yemifino engenazo kuqala;
- imikhiqizo yobisi yamafutha;
- ibhotela;
- amantongomane;
- isinqumelo.
I-izaqathe ezimnandi zikhethiwe ngokugaya ngaphambi kokudla - ngakho imifino igajwe kangcono emathangeni omzimba, futhi amavithamini agcwala ngangokunokwenzeka. Kuwusizo ukudla nokuqothulwa komoya. Kulesi simo, imifino ayikwazi ukuchotshozwa ngaphambi kokusetshenziswa - amafiber fibre anciphisa futhi abhubhise kancane ngenkathi ukwelashwa ukushisa, ngakho-ke i-vitamin A iyamiswa kalula.
Ukuze uthole ukunambitheka okukhulu kwevithamini A, Kunconywa ukuba uroti izaqathi eziqoshiwe epanini ngamafutha emaminithi amabili ngaphambi kokudla. Ukwelashwa kwesikhashana esifushane okunciphisa izintambo ezinkulu, nokulahlekelwa u-vitamin A okwesikhashana epanini kuyobe kunganaki.
Izingane ezingathandi izaqathe zinconywa ukuba zinike ijusi elisha kusuka karoti, okumele ihlanjululwe ngamanzi noma kwenye ijusi yemifino. Ukuze uqinise u-vithamini A, kufanele ufake ukhilimu omncane noma ubisi kumjusi, ngaphandle kwalokho amavithamini angeke agxilwe ngokuphelele.
Isilinganiso sokusetshenziswa kwansuku zonke
- Odokotela basebenzisa izinga lokusetshenziswa nsuku zonke lama-izaqathi ngesilinganiso sika 250-300 g yemifino ngosuku (3-4 izaqathe eziphakathi noma 150 ml juice) kumuntu omdala. Lesi silinganiso sanele ukugcwalisa umzimba ngamavithamini namaminerali, fiber, amino acid, ama-enzyme.
- Ezinganeni, izinga lokusetshenziswa lihlukile futhi kuncike eminyakeni kanye nesimo sempilo yengane. Umama kufanele axoxe ngokusetshenziswa kwansuku zonke izaqathe zomntwana ngodokotela wezingane ngabanye.
Izinzuzo izaqathe kanye nomonakalo walo
Izakhiwo eziwusizo zomkhiqizo:
- i-beta carotene kuthuthukisa umsebenzi wokubukwa, kuphuthumisa ukuphulukiswa kwesilonda;
- i-vitamin C kuqinisa isimiso somzimba;
- fiber kushukumisa ukugaya;
- amaminerali ukuqinisa amathambo, amazinyo, izinwele nezipikili;
- i-magnesium ne-potassium cindezela isimiso sezinzwa, lawula ukucindezelwa kwegazi.
I-karoti nayo ibhekwa njengomkhiqizo wobusha: Izinto eziphilayo ezisebenzayo ezitshengweni zemifino zivimbela ukubukeka kwemibimbi.
Hamba izimpande:
- ukusebenzisa izaqathe ngokubhema izikhathi ezintathu kwandisa amathuba okugula emaphashini;
- I-Beta-carotene eningi kakhulu ingabangela ukusabela okweqile esikhumbeni;
- amafayibha amaqabunga amancane angadala isimo sezempilo ezifweni zomuthi wamathumbu.
Ukungafani kokudla izaqathe:
- ukuhlukunyezwa;
- I-pathologies yesimiso sokugaya: ukuvuvukala, izilonda, isifo sofuba, isifo sofuba;
- isifo sesibindi.
Isikwele esiphezulu se-isanqante sesilinganiso sanele ukumboza isidingo sosuku nosuku lwevithamini A. Izidakamizwa zeluleka ukuba udle imifino nsuku zonke - uma kungekho ukuphikisana, kuwuzuzisa kuphela umuntu ngokuvikela umzimba ezifweni ezivuthayo nokuphefumula nokuqothulwa. Kodwa-ke, ungaxhomeki ngokuqinile ezinqoleni - uma usetshenziswa ngokweqile, imifino ingabangela ukugula futhi ibe nesifo esibi esibindi.
