Izibonelelo ezi-11 ezimangalisayo zeSabudana (iTapioca Pearls)

Ungaphoswa

Ekhaya Impilo Isondlo Isondlo oi-Neha Ghosh Ngu UNeha Ghosh | Ukuhlaziywa: NgoLwesithathu, Februwari 5, 2020, 17:08 [IST] ISabudana yesikhumba esikhanyayo neenwele | Fumana iinwele ezithambileyo kunye nolusu olukhazimlayo nge-sabudana. UBoldsky

Kumakhaya amaNdiya, isabudana okanye itapioca pearl ligama eliqhelekileyo njengoko zidla ngokutyiwa njengesidlo sakusasa esithandwayo nakukuhlwa. Yiba ngohlobo lwe-sabudana khichdi, sabudana cutlet okanye sabudana kheer, sabudana ibonelela ngeendlela ezahlukeneyo zempilo.



sabudana

Yintoni iSabudana (iTapioca Pearls)?

I-Sabudana okanye i-tapioca pearl yenziwe nge-tapioca sago. I-tapioca sago sisixhobo esistatshi esifunyenwe kwingcambu yeCassava. Njengoko ubukhulu becala ikwimo yesitatshi, inexabiso eliphantsi kakhulu lezondlo [1] . Ulwelo olunesitatshi lukhutshwa ngaphandle kwengcambu yeCassava kwaye ulwelo luyagcinwa lukhuphuke lube ngumphunga. Xa onke amanzi omile, umgubo uyalungiswa usetyenziselwe ukwenza iiflakes, iiperile kunye nomgubo omhlophe.



I-Tapioca sago ubukhulu becala iza ngohlobo lweeperile ezongezwa ngokulula kubisi, amanzi okanye irayisi ukujiya umxube uwuguqule ube sisityu, ikheri okanye ipudding.

Ixabiso lesondlo leSabudana (Tapioca Pearls)

Iigram ezili-100 zeeperile ze-tapioca zine-10.99 g yamanzi kunye ne-358 kcal. Ziqulathe:



  • I-0.02 gram iyonke ye-lipid (amafutha)
  • 88.69 iigram carbohydrate
  • 0.9 gram iyonke ifayibha yokutya
  • 3.35 iigrem iswekile
  • 0.19 iigrem protein
  • 20 milligrams calcium
  • 1.58 milligrams intsimbi
  • 1 milligram yemagniziyam
  • I-7 milligrams iphosphorus
  • I-milligrams ezili-11 zepotassium
  • 1 milligram isodiyam
  • 0.12 milligrams zinc
  • 0.004 milligrams thiamin
  • 0,008 milligrams ivithamini B6
  • 4 µg ibali
Isondlo sabudana infographic

IziBonelelo zezeMpilo zeSabudana (Tapioca Pearls)

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1.Uxhasa ukutyeba

Ukuba ufuna ukubeka ubunzima, iiparele ze-tapioca kukutya okufanelekileyo njengoko zinezixa ezifanelekileyo zeecarbohydrate kunye neekhalori. Phantse iigram ezili-100 ze-sabudana ziqulethe i-88.69 gram carbohydrate kunye neekhalori ezingama-358. Ukutya iikhalori ezingaphezulu koko kufunwa ngumzimba wakho kuya kukwenza utyebe. Njengoko i-sabudana kukutya okunesitatshi, uya kutyeba ngokulula [Mbini] .

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2. Ukubonelela ngamandla

Esinye sezizathu eziphambili zokuba iSabudana kukutya okumelwe kukutya ngexesha lokuzila ukutya kweNavratri inika umzimba amandla [3] . Abanye abantu baphula ngokukhawuleza kwabo nge-sabudana khichdi okanye i-pudding ukunika umzimba wabo amandla kwangoko. Kwakhona, isidudu se-sago saziwa ngokunyanga i-bile engaphezulu njengoko sinika isiphumo sokupholisa ukunciphisa ubushushu bomzimba ngelixa uzila ukutya.

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3. Uncedo ekukhuleni kwezihlunu

Ukuba utya imifuno, iSabudana ngumthombo omkhulu weprotein efunekayo ekukhuleni kwezihlunu, ukulungisa iiseli ezonakeleyo kunye nezicubu kunye nokunceda ekukhuleni kweseli [4] . Ngaphandle kokukhula kwezihlunu, oku kutya kuthuthuzelayo kukuvumela ukuba ufumane amandla omzimba. Ke abatya inyama, ungaqala ukutya isabudana ngokutya iiprotein zakho zemihla ngemihla. Kwakhona, ukuba ufuna ukwakha izihlunu ze-sabudana kunokuba kukutya okumnandi njenge-pre and post workout snack.



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4. Yomeleza amathambo

Nangona umxholo wezimbiwa kwiiparele ze-tapioca ulinganiselwe, zine-calcium, i-magnesium kunye nentsimbi. Zonke ezi zimbiwa zinceda ekwakheni izicubu zethambo ezomeleza ukuxinana kwamathambo, kuthintela isifo samathambo kunye ne-osteoporosis [5] . Yiba nesitya se-sabudana khichdi yonke imihla ukugcina impilo yethambo kunye nokuphucula ubhetyebhetye kwethambo.

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5. Yehlisa uxinzelelo lwegazi

ISabudana iqulethe isixa esikhulu se potassium eyaziwayo ukugcina uxinzelelo lwegazi luphantsi kolawulo. Le minerali isebenza njenge-vasodilator esebenza ngokuphumla koxinzelelo kwimithambo yegazi kwaye ivuleke. Oku kukhuthaza ukuhamba kwegazi okusempilweni ngemithambo yegazi, ngenxa yoko, uxinzelelo lwegazi luyehla kwaye akukho kuncipha kuxinzelelo entliziyweni [6] .

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6. Iphucula ukwetyisa

I-Tapioca yaziwa ngokuthintela iingxaki ezinxulumene nesisu ezifana negesi, ukuqunjelwa, ukugaya isisu kunye nokuqhinwa. Inesixa esifanelekileyo sefayibha, iiprotein, amafutha kunye nee-carbohydrate ezonyusa imetabolism yakho kwaye zikuncede ugcine impilo elungileyo yokwetyisa. Ifayibha yokutya inokukhawulezisa inkqubo yokwetyisa kunye nokulinganisa kwakhona ibacteria yamathumbu esempilweni [7] .

ukukhanyisa imilebe emnyama emnyama
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7. Ukukhuthaza impilo yentliziyo

I-Sabudana iqulethe i-cholesterol ye-zero elungileyo njengoko ungadingi ukukhathazeka nge-cholesterol ephezulu. Ukwanda kwecholesterol kubangela ukuba kwakhiwe ipleyiti kwimithambo eyaziwa ngokuba yi-atherosclerosis [8] . Le meko inokuqhubela phambili kuhlaselo lwentliziyo, ukubetha kunye ne-angina. Ke, gcina intliziyo yakho isempilweni ngokutya isabudana.

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8. Ulwa iziphene zokuzalwa

Ubukho be-folate kunye nevithamini B6 kuncedo lwe-sabudana kuphuhliso olululo lomntwana kunye nokuthintela ukwenzeka kweziphene ze-neural tube kwiintsana [9] , [10] . Oku kunokuba nefuthe elibi kwimveku. I-Folate sisondlo esibalulekileyo esifunekayo kubafazi abakhulelweyo kwiinyanga zokuqala zokukhulelwa.

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9. Izinto ezingadibaniyo nendalo

I-Tapioca okanye i-sabudana ayinayo i-gluten, amantongomane kunye neenkozo ukuze abantu abanomdla kwi-gluten, ukuba nezifo ze-celiac kunye ne-allergies ye-nut abayi kuba nengxaki yokutya oku kutya [Shumi elinanye] , [12] . Ungasebenzisa umgubo we-tapioca endaweni yomgubo ocoliweyo omhlophe njengoko le yokugqibela ine-gluten. Umgubo weTapioca uthathwa njengeyona ndlela ilungileyo kunomgubo omhlophe.

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Ukukhuthaza impilo yamathumbu

ISabudana ngumthombo olungileyo wesitatshi esinganyangekiyo, uhlobo lwesitashi esidlula kwindlela yokugaya ngaphandle kokugaya. Njengokuba isitatshi esinganyangekiyo sifikelela kwikholoni sondla i-gut gut enempilo, ngaloo ndlela sigcina isisu sakho sisempilweni [13] .

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11. Ukuphucula ukusebenza komthambo

Izifundo zibonise ukuba iziselo ezineprotheni ye-sago kunye ne-soy ngexesha lokuzilolonga zinokulibazisa ukudinwa ngexesha loqeqesho lokubaleka ngamandla ngebhayisikile. Kungenxa yokuba i-sago ngumthombo ogqwesileyo wee-carbohydrate ezibonelela umzimba wakho ngamandla [14] .

Iindlela zokutya iSabudana

ISabudana ifakwa kuqala emanzini iiyure ezi-5-6 okanye ubusuku bonke ukuyivumela ukuba ithambe kwaye kulula ukuyitya.

Nazi iindlela ezahlukeneyo zokuzilungiselela:

  • Lungiselela sabudana khichdi ngokuxuba isabudana, iitapile kunye namandongomane kwaye uyipheke kwimicrowave.
  • Lungiselela sabudana tikki Ngokuxovwa ngeetapile kwaye ucoce ngeoyile.
  • Ukwenza i-tapioca pudding, xubana neeperile ze-tapioca kunye nobisi lwekhokhonathi okanye ubisi olupheleleyo kwaye usebenze ngeziqwengana zeziqhamo.
  • Unako kwakhona ukulungiselela sabudana kheer , isitya esiqhelekileyo esimnandi esenziwe ngexesha leminyhadala.
  • Iti ye-Bubble sisiselo esenziwe ngokusebenzisa iiparele ze-tapioca, ubisi, iti ephekiweyo, iswekile kwaye wakhonza ngeeperile ezi-chewy tapioca, ijeli yeziqhamo kunye nepudding.

Ii-FAQ eziqhelekileyo

Ungayitya isabudana yonke imihla?

Ewe ungabandakanya isabudana kwisidlo sakho semihla ngemihla njengoko kulula ukwetyisa. Nangona kunjalo, ukuba ujonge ukunciphisa umzimba, kuya kufuneka ubusebenzise ngokumodareyitha.

Kutheni ubusuku buqhakaza iintyatyambo zimhlophe mhlophe

Ngaba iSabudana ilungile kubantu abaneswekile?

ISabudana inomxholo wekhabhohayidrethi omkhulu onokuthi ukhokelele ekwandeni kwamazinga eswekile yegazi. Ke, abantu abanesifo seswekile akufuneki batye yonke imihla.

Ngaba isabudana iyingozi kwimpilo?

Xa i-sabudana iqhutywa ngokufanelekileyo ayinayo nayiphi na imiphumo emibi, nangona kunjalo, ukuba ingaqwalaselwa kakuhle ingabangela i-cyanide yetyhefu. Iingcambu zecassava zinento eyityhefu ebizwa ngokuba yi-linamarin, ethi iguqulwe ibe yi-hydrogen cyanide emzimbeni kwaye inokubangela ityhefu yecyanide.

Ngaba iSabudana ilungile ngokuzila ukutya?

ISabudana sesona sitya sixhaphakileyo esidliwayo ngexesha lokuzila kuba sinika amandla afunekayo, sinesiphumo sokupholisa emzimbeni kwaye sikugcina uzive ugcwele ixesha elide.