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Ngubani ongayithandiyo iminqathe eswekile ngokwasendalweni, etyabukile kwaye emnandi? Ewe wonke umntu uyayithanda le mifuno yengcambu iphekwe nangaluphi na uhlobo. Iikherothi ziyadumba, zimnandi kwaye zinesondlo kakhulu kwaye zihlala zibangwa njengokutya okusempilweni okugqibeleleyo.
Imifuno enombala weorenji ilinywa kwihlabathi liphela. Bathandwa kakhulu ngexesha lasebusika kuba amaNdiya ayathanda ukupheka i-gajar ka halwa, etyiwa kakhulu kumakhaya amaninzi ama-Indiya.
Ngaphandle kwencasa, iminqathe inikezela ngezondlo ezahlukeneyo ezinjenge-beta-carotene, ivithamin A, iiminerali, kunye ne-antioxidants kwixabiso elaneleyo. Iikherothi ziyaziwa ngokunciphisa amanqanaba e-cholesterol kwaye zinceda ukuphucula impilo yamehlo.
Ii-carotene antioxidants ezifumaneka kwiminqathe ziye zadityaniswa ukunciphisa umngcipheko womhlaza. Imifuno yesintu enemibala eorenji ikwafumaneka kwimibala emininzi, kubandakanya omthubi, omhlophe, obomvu nemfusa.
Ukuba uyakuthanda ukutya ezo minqathe inemibala eorenji eqaqambileyo, uya kumangaliswa kukwazi malunga nezi zinto zili-12 ziphilayo kwiminqathe.
1. Iikherothi zineeKhalori ezingaphantsi
Iminqathe inamafutha amancinci kakhulu kunye neeprotheyini kwaye umxholo wamanzi uyahluka ukusuka kwiipesenti ezingama-86-95. Iminqathe ikwanayo neepesenti ezili-10 zeecarbohydrate kunye nomnqathe omnye ophakathi ekrwada uqukethe iikhalori ezingama-25, ezine-4 gram kuphela zecarbohydrate ezigayekayo.
2. Iikherothi ziqulathe ifayibha yokutya
Iikherothi zinefayibha enyibilikayo enokunciphisa amanqanaba eswekile yegazi ngokucothisa ukwetyiswa kweswekile kunye nesitashi. Iikherothi zineentsinga ezingenakunyibilika ezinciphisa umngcipheko wokuqhinwa kwaye zikhuthaze ukuhamba kwamathumbu rhoqo. Iminqathe ikwinqanaba eliphantsi kwinqanaba lesalathiso se-glycemic.
3. Iminqathe zityebile kwiBeta-Carotene
Iminqathe ityebile kakhulu ku-vitamin A nakwi-beta-carotene. Iigrama ezili-100 zomnqathe omtsha ziqulathe i-8,285 µg ye-beta-carotene kunye ne-16,706 IU ye-vitamin A. Kananjalo, iikhompawundi ze-flavonoid ezikwiqathi ziyakukhusela kulusu, emiphungeni nakumhlaza womlomo.
4. Iikherothi Zizele Zizimbiwa
Ubusazi ukuba iminqathe ingakunika zonke iiminerali eziyimfuneko ukukugcina usempilweni? Ziqulathe ubhedu, i-manganese, i-calcium, i-iron, i-phosphorus, i-potassium kunye ne-magnesium ezomeleza amathambo. Ukutya iminqathe yonke imihla kuya kukunceda uhlangane neemfuno zemihla ngemihla zezimbiwa.
5. Iikherothi zityebile kwii-Antioxidants
I-Beta-carotene efumaneka kwiminqathe yenye yeezinto ezinamandla zendalo zokukhusela umzimba okhusela ioksijini. Banobutyebi kwi-polyacetylene antioxidant, i-falcarinol enceda ekulweni nomhlaza.
6. Iingcambu zecarrot zisempilweni
Iingcambu ezintsha zeminqathe nazo zilungile ku-vitamin C kwaye zibonelela malunga neepesenti ezili-9 ze-RDA (iSibonelelo seZondlo esiCetyiswayo). IVithamini C inceda umzimba ugcine izihlunu ezinempilo, amazinyo kunye nentsini.
7. Iikherothi Zinokuguquguquka
Iminqathe yenye yemifuno embalwa enokusetyenziswa ekuphekeni konke kwaye inokudliwa ikwimo eluhlaza ngokunjalo. Zincedisa kakuhle kwimifuno enjengeembotyi eziluhlaza, iitapile, ii-ertyisi kwiindlela ezahlukeneyo zokupheka nokuba zikwimo yesityu, ikheri okanye isitshisi.
8. Iminqathe yezaMayeza
Iminqathe zihlala zisetyenziswa kunyango lwejusi kunyango lweentlobo ezithile zezifo. Njengokuba kunjalo, iminqathe ekuqaleni yayikhuliswa njengeyeza lokunyanga izifo ezahlukeneyo kuba zineempawu eziphilisayo zokuphilisa.
9. Iminqathe yabantwana ayilulo udidi lweCarrot
Iminqathe yabantwana yiminqathe engakhulanga kuba incinci ngobukhulu. Zizididi ezincinci zekherothi, ezingenayo incasa eninzi kwaye ezingakulungelanga ukuzitya. Iikherothi ezinde zinevumba elingaphezulu kunelosana lomnqathe.
10. Iikherothi Ziza Ngemibala Emininzi
Ngaphandle kombala oqhelekileyo we-orenji, iminqathe iza nezinye imibala yendalo emhlophe, tyheli kunye nomthunzi onzulu omfusa. Iminqathe e-orenji esetyenzisiweyo ngoku yaphuhliswa emva kokutshintsha kwemfuza okubangelwa yiminqathe emfusa, enombala otyheli-orenji. Zimalunga nama-20 iintlobo zeminqathe kwihlabathi liphela.
11. Iminqathe ephekiweyo inesondlo ngakumbi
Le yinyani engaziwayo ukuba iminqathe inesondlo ngakumbi xa iphekiwe kuba iminqathe ineendonga ezinzima zeselula, ezivalela isondlo sayo kwaye zibenze nzima ukuba zetyiswe. Ukupheka kuzinyibilikisa iindonga kwaye kukhuphe izondlo, oko kwenza ukuba kube lula emzimbeni ukuba ukwazi ukufunxa ngokukhawuleza.
12. Amagqabi eCarrot nawo ayatyiwa
Uyazi ukuba ungatya amagqabi omnqatha? Amagqabi eCarrotos anoluhlu olunomtsalane lwezakhamzimba ezityebile kwiiprotein, iivithamini kunye neeminerals. Amagqabi athambile kwaye anencasa enemicu xa esetyenziswa.
Yabelana eli nqaku!
Ukuba uyathanda ukufunda eli nqaku, yabelana nabahlobo bakho abasondeleyo.
Izibonelelo ezi-15 zezeMpilo ezinamandla zeAshwagandha
