Msuzi wodziwika bwino ndiwo masamba obiriwira. Kupangidwa kwa mankhwala ndi zomwe zili ndi kalori

Radish wobiriwira amadziwika kuti ndi wopambana kwambiri ndipo samachitika kuthengo. Ndi mitundu ingapo yofesa radish, ngakhale ndi mankhwala omwe ali pafupi kwambiri ndi akuda. Amakonda ngati radish.

Khungu lake limakhala ndi mtundu wobiriwira, motero dzina - "wobiriwira". Zamkati ndi zoyera, ndi mawu obiriwira obiriwira, zimakhala ndi fungo labwino la radish.

Kufalikira kwake kudathandizidwa ndi: kukoma kosangalatsa ndi kuchuluka kwa zinthu zofunikira. Zomera izi zimalimidwa m'maiko ambiri padziko lapansi, mwachitsanzo, ku Russia, Europe, Asia.

Chifukwa chiyani kuli kofunikira kudziwa kapangidwe kake ndi zakudya?

Amadziwika chifukwa cha zinthu zabwino monga kukhala ndi njala yabwino, zotsatira zabwino pakudya, ma antibacterial.

Radishi ali ndi vitamini A wambiri, chifukwa chake, nthawi zambiri amalangizidwa kuti muzidya anthu omwe ali ndi vuto la masomphenya. Kuphatikiza apo, iye ndi wolemera mu:

• Mavitamini B;
• mchere (monga sodium, potaziyamu, calcium).

Koma, ngakhale zili zonse zabwino komanso zopindulitsa, ndiwo zamasamba izi zitha kuvulaza thupi lanu. Mwachitsanzo, sikulimbikitsidwa kwa anthu omwe ali ndi zilonda zam'mimba, impso kapena matenda a chiwindi. Ndizotsutsana ndi anthu omwe ali ndi acidity m'mimba komanso flatulence.

Werengani zambiri za maubwino ndi kuopsa kwamasamba pazinthu zathu.

Ndi zinthu ziti zamagulu zomwe zimaphatikizidwa, ndi ma calorie angati omwe ali mu masamba?

Zakudya za calorie ndi BZHU pa magalamu 100

• Zatsopano. Zakudya zopatsa mphamvu za radish watsopano ndi 32 kcal pa 100 magalamu azinthu. Kuchuluka kwa mapuloteni - 2 g, mafuta - 0.2 g, chakudya - 6.5 g.
• Kuzifutsa. Zakudya zopatsa mphamvu za radish ndi 57 kcal pa 100 magalamu azinthu. Kuchuluka kwa mapuloteni - 0,9 g, mafuta - 0,35 g, chakudya - 15.5 g
• Mu saladi. Zakudya zopatsa mphamvu za radish mu saladi zimatha kusiyanasiyana kutengera momwe zimapangidwira, koma mtengo wake ndi 40 kcal pa 100 g ya mankhwala. Kuchuluka kwa mapuloteni - 1.8 g, mafuta - 2 g, chakudya - 5 g.

Mavitamini

Dzina la Vitamini	Zamkatimu, mg	Udindo mthupi
Retinol (A)	3-4	Chifukwa cha vitamini A, rhodopsin (visual pigment) imapangidwa mthupi. Zimakhudza kwambiri magawano am'thupi. Chifukwa cha vitamini iyi, minofu yaminyewa imagwira ntchito. Amakhala nawo kaphatikizidwe wa cholesterol. Amachita nawo mchere wamagetsi.
Wopambana (B.1)	0,03	Amachita nawo kagayidwe chakudya cha chakudya. Nawo synthesis wa nucleic zidulo. Coenzyme wa kayendedwe ka Krebs. Ndi gawo limodzi pakufalitsa kwa zikhumbo zamitsempha m'thupi.
Pyridoxine (B6)	0,06	Imodzi mwa michere yomwe imakhudzidwa ndi mapuloteni. Amakhala nawo kaphatikizidwe ka hemoglobin. Zimakhudza kusinthana kwa amino acid m'thupi. Amatenga nawo mbali posinthana ndi mafuta osakwanira.
Tocopherol (E)	0,1	Zimalepheretsa ukalamba wa thupi. Ali ndi mphamvu ya antioxidant. Yoyenera pakugonana kwamthupi. Amachita nawo mapangidwe a gonadotropin (pituitary hormone). Amathandizira pakakhala mavitamini osungunuka mafuta. Zimakhudza kwambiri mchere, mafuta ndi mapuloteni.
Ascorbic asidi (C)	29	Imalimbikitsa kaphatikizidwe ka collagen. Zimakhudza kwambiri kuchuluka kwa mapangidwe a deoxyribonucleic acid (DNA). Bwino phagocytic zimatha magazi. Nawo nawo ulamuliro wa zochita zamankhwala amuzolengedwa zochita mu chapakati mantha dongosolo.

Ndondomeko ya Glycemic

GI (glycemic index) ndichizindikiro chazakudya. Zimakupatsani mwayi wowerengera momwe zimayambira chakudya ndi momwe zimakhudzira kuchuluka kwa shuga.

Kukwera kwa GI kwa chakudya china, msinkhu wa shuga mthupi udzauka mukatha kudya. Radishi imalimbikitsidwa kwa anthu omwe ali ndi matenda ashuga, popeza ali ndi index ya glycemic index (pafupifupi 15).

Ma Macronutrients

Zolemba pa Macronutrient pa 100 g wazogulitsa:

• calcium - 35 mg;
• phosphorous - 26 mg;
• potaziyamu - 350 mg;
• sodium - 13 mg;
• magnesium - 21 mg.

Tsatirani zinthu

Tsatani zomwe zili ndi 100 g ya malonda:

• chitsulo - 0,4 mg;
• nthaka - 0.15 mg;
• mkuwa - 115 mcg;
• selenium - 0,7 mcg;
• manganese - 38 mcg.

Chifukwa chake, titha kunena kuti wobiriwira radish ndi wochepa masamba othandiza kuposa wakuda. Lili ndi gulu la zothandiza macro- ndi microelements, mavitamini, mchere.

Komanso, ili ndi GI yochepa (glycemic index), yomwe imapangitsa kuti anthu odwala matenda ashuga akhale otetezeka. Koma musaiwale kuti pali zotsutsana zomwe tidakambirana m'nkhaniyi. Muyenera kukumbukira izi musanaphatikizepo radish wobiriwira muzakudya zanu.

Onerani kanemayo: LAGU DANGDUT NIAS LEHEDALO VOCAL ONIUS WARUWU (July 2024).