Chifukwa chiyani ndikofunikira kudziwa momwe adyo amapangira? Zakudya za calorie, zakudya zopatsa thanzi komanso katundu wazinthu zotentha
Kwa zaka zoposa zikwi zisanu, zozizwitsa za adyo zakhala zikudziwika. Amagwiritsidwa ntchito ngati anti-inflammatory, antibacterial ndi antihypertensive agent. Nthano zambiri, miyambo, miyambo imalumikizidwa ndi izi.
Kuti tifotokozere zodabwitsazi, kuti tiwonetsetse zabodza, titsegulira chinthuchi m'zigawo zake. Kuchokera m'nkhaniyi, muphunzira zamagulu azakudya, zopatsa mphamvu zamafuta ndi zakudya zamasamba, komanso zakudya zomwe zili mmenemo.
Chifukwa chiyani ndikofunikira kudziwa zomwe masamba awa ali?
Garlic ndimasamba wamba omwe amakhala ndi zokometsera zokhalitsa. Ndi gawo losasinthika lazakudya zabwino zonse zaku mdziko lonse lapansi. Komabe, imagwiritsidwa ntchito osati ngati chakudya, komanso ngati mankhwala.
Bwino kwambiri mankhwalawa akhoza kukhala owopsa ngati samwedwa molingana ndi zisonyezo ndipo mulingo wake sukuwonedwa. Pofuna kupewa izi, muyenera kudziwa zomwe zimagwiritsidwa ntchito, ndipo ndizothandiza motani.
Kupanga kwamankhwala, zopatsa kalori komanso mtengo wazakudya (KBZhU)
Pansipa tilingalira za momwe mankhwala amapangira ndi thanzi la mbeu, kcal adyo amakhala ndi kcal angati, kaya pali mavitamini ndi zinthu zina zothandiza pakupanga mankhwala ndi zina zabwino.
Ndi ma calories angati ndi BJU omwe ali mu clove yatsopano komanso magalamu 100 azogulitsa?
Clove imodzi ya adyo imalemera pafupifupi magalamu 4.
Mu clove imodzi:
- Mapuloteni 0,26 magalamu.
- Mafuta 0,02 magalamu.
- Zakudya 1.26 magalamu.
- Mphamvu zamagetsi ma kilogalamu a 5.8.
Magalamu zana:
- Mapuloteni 6.38 magalamu.
- Mafuta 0,55 magalamu.
- Zakudya 31.53 magalamu.
- Mphamvu zamagetsi ma kilocalories 146.
- BJU adyo molingana ndi pafupifupi 10: 1: 50.
Ziwerengero zomwe zatchulidwazi zikuwonetsa kuti zomwe amaphunzira pazomera zimakhala ndi mapuloteni ambiri ndi chakudya, komanso mafuta ochepa. Zakudya zake zamchere ndizochepa. Chifukwa chake, izi ndizoyenera kukonzekera zakudya.
Mu adyo wouma, zomwe zili ndi phytoncides ndi mafuta ofunikira zimachepetsedwa. Ndipo mulingo wazinthu zochepa sizisintha. Kukonzekera koteroko sikukhudza zopindulitsa za mbewu. Mukatenthetsa kwambiri, pickling adyo amakhala zonunkhira chabe.
Ndikuchedwa kuzizira mpaka madigiri 10, adyo sataya zinthu zake zopindulitsa.
Kuchuluka kwa BZHU ndi kalori wapa njira zosiyanasiyana zophikira pa 100 g wazomaliza:
| Adyo | Mapuloteni chigawo (gr) | Mafuta (gr) | Zakudya (gr) | Zakudya za calorie (kcal) |
| Yaiwisi | 6,38 | 0,55 | 31,53 | 146 |
| Wophika | 0,7 | 0,1 | 3,02 | 14,2 |
| Yokazinga | 1,3 | 0,1 | 3,4 | 40,1 |
| Zophika | 0,7 | 0,1 | 3,02 | 14,3 |
| Oyendetsa sitima | 3,4 | 0,4 | 10.5 | 46,3 |
| Zouma | 13,5 | 0,4 | 70,2 | 329,3 |
Kupanga kwamankhwala amtundu uliwonse wamtundu kumatengera mitundu, nthaka, kuthirira, microclimate pakulima.
Garlic imakhala ndi fungo linalake chifukwa chakupezeka kwa mafuta ofunikira. Lili ndi allicin. Ndi antioxidant komanso maantibayotiki achilengedwe.
Kodi pali mavitamini kapena ayi, ndi ati?
Chuma chachilengedwe cha mavitamini ndi chomwe timayeserera. Dziwone nokha powerenga manambala otanthauza.
| Vitamini | Mawu ofanana | nambala |
| B- carotene | 5 mcg. | |
| Riboflavin | PA 2 | 0.1 mg. |
| Niacin | MU 3 | 0.7 mg. |
| Pantothenic asidi | PA 5 | 0.6 mg. |
| Pyridoxine | PA 6 | 1.2 mg. |
| Mabungwe | PA 9 | 3 mcg. |
| Vitamini C | KUCHOKERA | 31 mg. |
| Thiamine | MU 1 | 0.2 mg. |
Zopindulitsa za mavitamini opangidwa ndi adyo ndizodziwikiratu.
Vitamini C
- Ndiwowongolera njira za redox.
- Nawo mapangidwe chitetezo cha m'thupi.
- Imalimbikitsa kuyamwa kwachitsulo.
- Kuperewera kumabweretsa capillary fragility, magazi otuluka magazi.
Gulu B
- Amawongolera kagayidwe kake ka protein, kagayidwe kabwino ka mphamvu.
- Zimakhudza kwambiri kaphatikizidwe ka mahomoni.
- Imalimbikitsa ma adrenal glands.
- Amathandizira kudziwa bwino ma amino acid, shuga.
- Sungani ntchito yaubongo ndi mitsempha yotumphukira.
- Amayendetsa chilakolako.
- Zimalimbikitsa chitetezo cha mthupi.
Mosiyana ndi malingaliro olakwika omwe alipo, ziyenera kudziwika kuti masamba achilendowa alibe mavitamini A, D ndi B12.
Zomwe zili mmenemo: gome lazinthu zofufuzira ndi ma macronutrients
Garlic imatha kudziunjikira ma microelements ndi macronutrients, imakhala ndi ayodini, magnesium ndi zinthu zina. Zomwe zimapangidwira zomwe timaganizira zikuwonetsedwa patebulo.
| Tsatirani zinthu | Ma Macronutrients | ||
| Mankhwala enaake a | 30 mg. | Manganese | 0.81 mg. |
| Potaziyamu | 260 mg. | Nthaka | 1.025 mg. |
| Mankhwala | 30 mg. | Ayodini | 9 mcg. |
| Sodium | 17 mg. | Selenium | 14.2 mcg. |
| Phosphorus | 100 mg. | Chitsulo | 130 magalamu. |
| Calcium | 80 mg. | Cobalt | 9 mcg. |
- Calcium ndi Phosphorus ndi zofunika mphamvu kagayidwe kachakudya, kudziwa kapangidwe ka fupa minofu, kulimbitsa mano.
- Manganese amachititsa kuti minofu yolumikizana, imalimbikitsa mpweya wabwino.
- Selenium ndi antioxidant. Iwo kumathandiza chitukuko cha zotupa, kumapangitsa hematopoiesis. Kuperewera kwa Selenium kumayambitsa ukalamba msanga.
- Ayodini - chinthu chofunikira pakuphatikizira mahomoni a chithokomiro, amathandizira kuchotsa zinthu zakuthupi mthupi, zimathandizira chitetezo chamthupi.
Garlic ndi masamba apadera. Lili ndi zambiri zomanga thupi ndi chakudya ndi otsika kalori okhutira. Chifukwa chake, ndioyenera kukonzekera chakudya.
Chifukwa cha allicin, zomwe zili ndizofufuza komanso mavitamini, zimatha kuchiritsa. Itha kugwiritsidwa ntchito ngati: hypotensive, antibacterial, antiviral agent, monga cholimbikitsira chitetezo chokwanira. Raw adyo ndi othandiza kwambiri. Ndikofunika kudya tsiku lililonse kwa ma clove awiri kapena atatu.