Nye. Yintoni amakhiwane/Anjeer?
Mbini. Jonga iiNzuzo zezondlo zamakhiwane/iAnjeer
3. Indlela yokusebenzisa amakhiwane/Anjeer
Isine. Amakhiwane angasetyenziselwa ukunyanga isifo seswekile
5. Nantsi indlela amakhiwane azondla ngayo iinwele
6. Yitya amakhiwane Ulusu Olukhazimlayo ngokwendalo
7. Ezinye iiNzuzo zamakhiwane
8. Iziphumo ezisecaleni zamakhiwane
9. Iiresiphi zamakhiwane zokuzama ekhaya
10. Ii-FAQ kwiiNzuzo zeMpilo yamakhiwane
Yintoni amakhiwane/Anjeer?
Indalo iyasothusa ngeendlela ezihlekisayo. Thabathani amakhiwane , njengokuba. Le super-fruit-ezizityebi kwimpilo kunye neempawu zokuphilisa, egcwele iswekile yendalo, kunye nelungu le-bonafide ye-mulberry clan-yaziwa ngokuba yi-candy yendalo, kwaye ifumaneka ngemibala njenge-peppy ebomvu, emfusa, eluhlaza kunye negolide ephuzi. Amakhiwane akhula emithini, edla ngokufumaneka kwi-Asian subcontinent. Esi siqhamo sithambileyo sineenguqu ezimbalwa, kodwa sithembe, zonke zineswekile, zinejusi, kwaye ziyonwabisa ngokwenene ezinokutyiwa zivuthiwe okanye zomisiwe. Ngelixa iifom zayo ezomileyo zithandwa kakhulu kwizicwangciso ezahlukeneyo zokutya, yonke ikhredithi kwixabiso layo lesondlo, i amakhiwane akrwada okanye avuthiweyo nazo zimnandi kakhulu.
Jonga iiNzuzo zezondlo zamakhiwane/iAnjeer
Nangona amakhiwane anesondlo , iipropathi ezinempilo kunye nokufumaneka ngokulula, babone ukungazi okuninzi ukususela ekuqaleni kwexesha. Siyakubongoza ukuba ujonge kwiimpawu zezondlo eziya kukwenza ngokuqinisekileyo udibanise amakhiwane neentlobo zawo kwizicwangciso zakho zokutya. Thatha ujongo:
- Zizityebi kwii-antioxidants.
- Zinezinto ezinokulwa nomhlaza.
- Iimpawu zayo zokuchasa ukudumba zibenza bagqibelele kuzo zonke iingxaki zesisu.
- Nangona uneswekile eninzi, amakhiwane atyebile ngokwendalo .
- Zikhusela iiseli.
Indlela yokusebenzisa amakhiwane/Anjeer
Zonke iziqhamo okanye imifuno esiyifumana kwiimarike okanye iifama zidinga ukuhlanjululwa ngokufanelekileyo. Nje ukuba icocwe, ungaseta i amakhiwane ukuba omiswe okanye uzitye zikrwada. Amakhiwane omisiweyo , nangona kunjalo, zinesiseko sabalandeli esibanzi ngakumbi xa kuthelekiswa nezintsha. Abanye abantu bakhetha ukuwafaka emanzini ngaphambi kokuba asetyenziswe. Amakhiwane anokusetyenziswa kwiisaladi iismoothies, iijam, iichutneys , iidiphu, amaqebengwana enziwe ekhaya, imivalo, okanye zinokutyiwa njenge munchies esempilweni. Kwezinye iinkcubeko, amagqabi omkhiwane zikwaqukwa kwiintlobo ngeentlobo zokutya.
Ingcebiso yePro: Kungcono ukongeza ixabiso lesondlo samakhiwane ngokuyincedisa kunye nezinye izidlo eziphezulu. Nangona kunjalo, ngaphambi kokuba uzame nantoni na enzima kakhulu, jonga yakho itshathi yokwaliwa kwaye, ukuba uyathanda, dibana nengcali yezokutya ukuze ufumane iimbono zeengcali.
Amakhiwane angasetyenziselwa ukunyanga isifo seswekile
Amakhiwane yenye yezona zinto zilungileyo zokutya zendalo kubantu abanesifo seswekile. NgokweSebe lezoLimo laseMelika (USDA), isondlo ixabiso leqhekeza lomkhiwane , ubunzima obumalunga ne-8.4 gm bunje bungezantsi:
IiCalories: 21
Ifayibha: 8g
Iicarbohydrates: 5.4g
Iiswekile: 4g
Iprotheni: 0.3g
Amafutha: 0.1g
Isodium: 1mg
Njengoko le tshati ingentla ibonisa, amakhiwane alayishwa ngefiber yendalo eluncedo kakhulu kwi ukwaphula iswekile yegazi . Zikwangumthombo otyebileyo we-alkaloids, i-triterpenoids, i-vitamin C, kunye ne-flavonoids, i-subgroup ye-polyphenols, kunye ne-potassium, i-magnesium, i-zinc, i-copper, i-manganese, i-iron, kunye ne-vitamin A, C, K kunye no-B. Iziko le-Biotechnology Information (NCBI) kwi-2017 yabanga ukuba amakhiwane aphantsi kakhulu kumngcipheko wesifo seswekile. Iipropathi ezityebileyo zefayibha zinceda ekwenzeni ukuba i-insulin isebenze emzimbeni, yehlisa umngcipheko wesifo seswekile. Izicatshulwa zamagqabi omkhiwane zikwaluncedo ekuphuculeni ubuntununtunu be-insulin bomzimba.
Funda kwakhona: Ii-5 Superfoods zokulwa ne-Type 2 Diabetes
Ingcebiso yePro : Qala usuku lwakho ngekhiwane elitsha kwaye uzame ukwenza okufanayo kusapho lwakho. Ukuba namakhiwane kwisidlo sakusasa ayikumiseli nje kuphela imini kodwa ikwanika umzimba wakho izondlo ezibalulekileyo kunye neeminerali kwangethuba.
Nantsi indlela amakhiwane azondla ngayo iinwele
Sele sikhankanye ngokweenkcukacha malunga ne iinzuzo zempilo zamakhiwane . Nangona kukholelwa ukuba amacandelo atyebileyo kwesi siqhamo siphezulu yenza amaqhaga acwebezelayo, agudileyo , akukho sifundo esibambekayo kulo mbandela ukubonisa ubungqina besayensi. Nangona kunjalo, amakhiwane zizityebi kwi-antioxidants, iivithamini, iintsimbi , phakathi kwezinye izinto ezenza ukuba iinwele zikhule kwaye zikhule. Ezinye iingxelo ezikwi-intanethi zikwabanga ukuba inyama yamakhiwane ikwasebenza njengesimo esiqaqambileyo sendalo esigcina iinwele zakho zigudile, zibengezela kwaye frizz-free .
Ingcebiso yePro: Ngaphambi kokwazisa nayiphi na isongezelelo esitsha sokukhula kweenwele okanye unyango, qiniseka ukuba udibane nogqirha wakho.
Yitya amakhiwane Ulusu Olukhazimlayo ngokwendalo
Kwinkcubeko yeMeditera, ukusukela ekuqaleni, amakhiwane ebenendawo ebalaseleyo . Ukusuka kwabo ukutya kubuhle kunye nenkcubeko, amakhiwane, amaqabunga ayo kunye nezinye izinto ziye zasetyenziswa kakhulu, zonke zibulela kwiipropati eziluncedo kakhulu, ngakumbi ulusu. Uphononongo olwenziwa yi-Indian Journal of Pharmaceutical Sciences luchaze iingenelo ezahlukeneyo ze-skincare creams eziqulethwe nguFicus Carica-igama lesayensi lamakhiwane aqhelekileyo. Iyanceda kwakhona ukulwa nomhlaza wolusu kwaye igcina imibimbi kude.
Ukuba sisityebi kwii-antioxidants kunye neeminerali ezibalulekileyo, amakhiwane asetyenziselwa ukunyanga iintsumpa, i-acne, i-melanin yesikhumba , ukulahleka kwe-trans-epidermal, ixabiso le-hydration, njalo njalo. I-Figs paste nayo ilungile ekuphatheni imiba ye-pigmentation kunye nezinye iingxaki ezinxulumene nolusu ngaphandle kwesiphumo.
Ingcebiso yePro: Hlanganisa amakhiwane ngendlela egudileyo kwaye uyisebenzise njengemaski yobuso kabini ngeveki ukuze ufumane yendalo, ulusu olukhanyayo.
Ezinye iiNzuzo zamakhiwane
Ikhuthaza impilo yeNzala: AmaGrike amandulo ayewagqala amakhiwane njengento engcwele. Igcwele i-zinc, i-manganese, i-magnesium kunye nentsimbi, amakhiwane aphucula impilo yokuzala kumadoda kunye nabasetyhini. Olunye uphononongo lubanga ukuba luyanceda nakwi ukunyanga ukungasebenzi kakuhle kwe-erectile , ngelixa abambalwa besithi abafazi kufuneka badle amakhiwane xa behamba kwi-menopause.
Yongeza Impilo yentliziyo: Amakhiwane anciphisa amanqanaba amafutha emzimbeni, ngaloo ndlela enceda ekwehliseni amanqanaba oxinzelelo lwegazi. Ukuba u thabatha inxalenye ephakathi yamakhiwane yonke imihla , amathuba okuba ube nesifo sentliziyo asezantsi kakhulu.
Ulawulo lobunzima : Ukusuka kumhlaza ukuya kwiiseli zesibindi eziwohlokileyo, amakhiwane anokunceda kakhulu kulawulo lobunzima . Ukuba sisityebi kwiswekile yendalo kunye nemithwalo eyaneleyo yefayibha, esi siqhamo siphezulu sinokuba ludibaniso olugqibeleleyo kukutya kwakho ukuba ujongene nayo. imiba ubunzima .
Inceda ekuthinteleni ukuqhina: Amakhiwane atyebile kwifiber yendalo kwaye anokusetyenziswa njengendawo yokuthambisa amanzi. Zilunyango olugqibeleleyo nolwendalo lokuqunjelwa kwaye lunceda abantu abaphethwe sisifo esophayo. Olunye uphononongo olwenziwa yi-IJPS lubanga ukuba amagqabi omkhiwane akancedi kuphela ekunyangeni imiba enxulumene nesibindi kodwa aphinde abuyisele impilo yeyonakeleyo ngokusetyenziswa rhoqo.
Ukuphucula iMpilo yamathambo: Umzimba womntu udinga i-1000 mg ye-calcium yonke imihla. I-calcium inoxanduva lwethu impilo yamathambo . Amakhiwane omisiweyo ngowona mthombo ubalaseleyo wecalcium , enokusetyenziswa njengesongezelelo ngobisi ukuhlangabezana nemfuneko ye-calcium yemihla ngemihla, abantu abaninzi abasilelayo ukuyifumana ngokuthembela kuphela kwiimveliso zobisi.
Iziphumo ezisecaleni zamakhiwane
Ukuma kwezonyango: Njengoko kuchaziwe ngaphambili, zombini amakhiwane omisiweyo kunye avuthiweyo ngumthombo otyebileyo we-vitamin K. Izigulane zentliziyo ziyacetyiswa ukuba zigcine inqanaba eliphakathi ivithamin K kwinkqubo yabo yokunceda kwinkqubo yokunciphisa igazi. Nangona kunjalo, amayeza amaninzi, afana ne-warfarin kunye namanye, ekuxelwa ukuba atyebile kwi-vitamin K akufanele athathwe kunye namakhiwane.Ingcebiso yePro: Kungcono ukuthatha udliwano-ndlebe lokutya ukuba unamayeza ukunqanda nakuphi na ukungqubana kokutya okunokuchaphazela impilo yakho.
Iimpawu zokwetyisa: Nangona amakhiwane sisongezelelo sokutya esigqibeleleyo kwimiba yokwetyisa kunye neyokuqhinwa, ukuba ukusela akumodareyithwanga ke unokuba nesifo sorhudo.
Ingcebiso yePro: Qinisekisa ukuba awudli ngaphezu kwesibini esitsha kunye Isandla samakhiwane omisiweyo kumlinganiselo wakho wemihla ngemihla .
Ukwalana: Ngokophando olwenziwe eVienna, kwafunyaniswa ukuba abantu abangadibaniyo ne-birch pollen nabo banokungadibani namakhiwane.
Ingcebiso yePro: Qinisekisa ukuba uyalufumana uvavanyo lwakho lokungalufuni lwenziwe ukuze wazi malunga namanqanaba omzimba wakho kwaye unako lawula ukutya kwakho ukuze ilingane nezinto ozikhethayo zokutya.
Iiresiphi zamakhiwane zokuzama ekhaya
Isaladi yekhiwane kunye netshizi
Izithako
I-200 g ye-basil / amaqabunga e-lettuce, ahlanjululwe kwaye akrazukile
7 amakhiwane amancinci amatsha, ahlanjwe kwaye anqunyulwe ngamacandelo
½ ikomityi blueberries
½ ikomityi yetshizi ye-mozzarella
50 g walnuts
5 tbsp iviniga ye-balsam
3 tbsp i-oyile ye-olivu
Indlela
- Kwisitya esincinci, xuba iviniga, ioli yeoli kunye ne-seasonings ozikhethayo kwaye wenze isambatho.
- Kwesinye isitya, uphonsa amaqabunga e-basil / lettuce ngamakhiwane, iiblueberries kunye nama-walnuts.
- Yongeza isaladi elungiselelwe ukugqoka kwaye usebenze ngokukhawuleza okanye ifriji kwaye usebenze kubanda.
Funda kwakhona: Kutheni kufuneka utye amakhiwane
Ikhiwane kunye neYogathi eSmoothie
Izithako
½ ikomityi yobisi
½ ikomityi iyogathi
I-1 scoop yomkhenkce otyumkileyo
Amakhiwane ama-4 amatsha, anqunyulwe ngeesiqingatha
½ ibhanana
2 imihla
5-6 iialmond
1 tbsp ubusi
1 tsp ijusi yelamuni
Ipinki yesinamoni
Indlela
- Yongeza zonke izithako kwi-blender kwaye udibanise de ufumane umxube ogudileyo kunye nompuphu.
- Galela eglasini kwaye usebenze kubanda.
Ngaba ufuna iiResiphi eziSekwe kwiFig? Cofa apha
Ii-FAQ kwiiNzuzo zeMpilo yamakhiwane
Umbuzo: Ngaba amakhiwane anendawo kwisidlo seswekile?
A: Ewe. Amakhiwane anendawo kwitshathi yokutya kwesifo seswekile . Ukuba ufuna inqanaba leswekile yegazi elinempilo, amakhiwane ayinto yokutya egqibeleleyo ukukunceda ukuba ufezekise umgangatho ofanelekileyo weswekile yegazi. Kuba isisityebi kwifiber yendalo kunye neswekile, amakhiwane anceda ekulweni nesifo seswekile kwaye izinto ezikumakhiwane zikwanceda ekwaphuleni amanqanaba eswekile yegazi.
Umbuzo: Ngaba amakhiwane anegluten?
A: No. Amakhiwane awanayo igluten . Ikakhulu zonke iziqhamo azinagluten.
Umbuzo: Ngaba amakhiwane ayanceda kwindlela esempilweni yokwetyisa?
A: Ewe. Abantu abatya ukutya okuninzi okungenamsoco kwaye bathembele ngaphandle, ukutya okucutshungulwayo kwizidlo zabo, kufuneka baqinisekise ukuba baquka iziqhamo, ngakumbi ezinjengamakhiwane, ekudleni kwabo. Umsebenzi womzimba, kunye nokutya okufanelekileyo, yindlela yokufezekisa injongo yokufaneleka.
