Isiqhamo senkanuko: Izibonelelo zezeMpilo, iingozi kunye neendlela zokutya

Amagama Aphezulu Ebantwaneni

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Isiqhamo senkanuko sisiqhamo esinuka kamnandi esinezondlo ezininzi kwaye siyinto yokutya yesidlo sakusasa ethandwa kakhulu. Esi siqhamo singaqhelekanga singatyiwa njenge-snack, i-salsa, okanye songezwe kwiidessert, iisaladi kunye neejusi.

Isiqhamo senkanuko sityiwa kakhulu kwihlabathi liphela kwaye zingaphaya kwama 500 iindidi zesiqhamo. Zifumaneka ngemibala eyahlukeneyo njengombala omfusa, orenji, tyheli njlnjl.

Isiqhamo somdla sinemivuzo emikhulu yezempilo ukusukela ekuphuculeni ukugaya kunye nasekunyuseni ukusebenza komzimba ukuya ekuphuculeni ukubona kwamehlo kunye nokunciphisa uxinzelelo lwegazi.

Ixabiso leZondlo leziqhamo zePassion

I-100 g yesithelo sokuthanda iqulethe amandla angama-275 kcal kwaye iqulethe

• 1.79 g yeprotheni
• 64.29 g ye-carbohydrate
• 10.7 g ifayibha
• I-107 mg calcium
• 0.64 mg intsimbi
• 139 mg isodiyam

Izibonelelo zezeMpilo zeziqhamo sePassion

1.Yandisa ukhuseleko

Isiqhamo senkanuko sinceda ekomelezeni amajoni omzimba kuba iqulethe ivithamin C, ii-antioxidants kunye nezinto ezithile. Ezi vithamini zinceda ekususeni ii-radicals ezisimahla emzimbeni kunye nokuphucula amandla omzimba wokulwa usulelo ^[1] .

2. Uthintela umhlaza

Isityalo se-polyphenol esineziqhamo ezinomdla sinezixhobo ezichasayo nezichasayo. Oku kukhusela kwizifo ezinganyangekiyo njengomhlaza ^[Mbini] . Kwakhona, ubukho be-beta-carotene kwisiqhamo kunciphisa umngcipheko womhlaza wekolon, umhlaza wesisu, umhlaza webele kunye nomhlaza webele. ^[3] .

3. Inceda ekwetyisweni

Isiqhamo senkanuko siqulathe ifayibha yokutya, egcina isisu sakho siphilile kwaye sithintele ukuqhina. Isiqhamo sokukhathazeka sinefuthe le-laxative, elinceda ukucoca ikholoni kunye nokugcina indlela yokugaya isempilweni ^[4] .

4. Ixhasa impilo yentliziyo

Isiqhamo sokukhathazeka ngumthombo olungileyo wezimbiwa ezisempilweni, i-potassium. Xa iziqhamo zityiwe kunye nembewu, utya ifayibha eninzi, enokunceda ukususa i-cholesterol egqithisileyo kwimithambo yegazi. Oku kuthintela umngcipheko wesifo sentliziyo.

5. Ukuphucula ukuxhathisa kwe-insulin

Isiqhamo sokukhathazeka sisalathiso sokutya esisezantsi-glycemic esithetha ukuba asibangeli spike kumanqanaba eswekile yegazi kwaye ke, lukhetho olufanelekileyo kubantu abaneswekile. Ikhompawundi efumaneka kwimbewu yeziqhamo ezinomdla kuthiwa iphucula ubuntununtunu bomntu kwi-insulin.

6. Yehlisa ixhala

Umxholo wemagniziyam kwiziqhamo ezinomdla unxulunyaniswa nokwehla koxinzelelo kunye noxinzelelo. Isifundo se-2017 sibonisa ukuba i-magnesium inokunceda abantu ekulawuleni amanqanaba oxinzelelo ^[5] .

7. Kunciphisa ukudumba

Iipropathi ezichaseneyo nokudumba kokukhupha iziqhamo zeziqhamo zifundwe. Iipropathi ezichasene nokuvuvukala zinciphisa iintlungu ezidibeneyo kunye nedolo le-osteoarthritis elibangelwa kukudumba ^[6] .

Imingcipheko enokubakho yesiqhamo sePassion

Abantu abane-allergies ye-latex banomngcipheko ophezulu wokuthanda iziqhamo ^[7] . Ulusu lwesiqhamo esimnandi esimfusa sinokuqulatha imichiza ebizwa ngokuba yi-cyanogenic glycosides enokudibanisa nee-enzymes ukwenza ityhefu yecyanide, enokuthi ke ibe yingozi kwimpilo yakho.

Iindlela zokutya iziqhamo zePassion

• Isiqhamo senkanuko sinokufunyanwa ngendlela yecocktail, ijusi, okanye ismoothie.
• Sebenzisa isiqhamo njenge-topping okanye ukunambitheka kwiidessert.
• Hlanganisa iziqhamo zothando kunye ne-curd kwaye ube nokutya okunempilo.
• Sebenzisa iziqhamo ukunambitha iisaladi zakho.
• Sebenzisa iziqhamo ukwenza ijeli okanye ijam.

Iziqhamo zokupheka

Isiqhamo senkanuko yeziqhamo ^[8]

Izithako:

• 250 g yelam curd
• Imbewu yeziqhamo ezivuthayo ezi-4 kunye nomgubo
• Amaqanda ama-3
• 85 g ibhotolo
• 100 g iswekile castor
• 100 ml ubisi
• & frac12 tsp umgubo wokubhaka
• I-140 g yomgubo ocoliweyo
• Icing iswekile eluthulini

Indlela:

• Ukufudumeza i-oveni iye kuma-160 degrees celcius. Qhawula itoti enkulu, enzulu yokugcoba ngetawuli yeti kwaye ubeke eceleni.
• Okwangoku, kwisitya songeza i-curd yelamuni kwaye uyixube kunye nomnqweno weziqhamo kunye nembewu.
• Hlanganisa amaqanda kunye noshukela ndawonye kwelinye isitya kude kube yinto epholileyo. Yongeza ubisi, umgubo, umgubo wokubhaka, ibhotolo kunye nomxube we curd. Songa lo mxube kakuhle kunye spatula kwaye yahlule phakathi teacups.
• Beka itiacups kwitoti yokosa kwaye ugcwalise itoti ngamanzi ashushu de igcwalise amacala e teacups.
• Bhaka i-50 min.
• Uthuli ngeswekile yokubhabha kwaye ukhonze upholile.

Isiqhamo seJusi seZithelo

• Ambalwa amaqabunga eminti
• Iikomityi ezi-2 zencindi yeziqhamo
• 2 tbsp iswekile
• 1 tsp ijusi yekalika

Indlela:

• Kwiglasi, gxobhoza amaqabunga e-mint, ijusi ye-lime kunye noshukela.
• Thela incindi yeziqhamo kuyo.
• Xuba kakuhle usele.

1. [1]ILobo, V., Patil, A., Phatak, A., kunye neChandra, N. (2010). Ii-radicals zasimahla, ii-antioxidants kunye nokutya okusebenzayo: Impembelelo kwimpilo yabantu. Uphononongo lwePharmacognosy, 4 (8), 118-126.
2. [Mbini]I-Septembre-Malaterre, A., iStanislas, G., iDouraguia, E., kunye neGonthier, M. P. (2016). Uvavanyo lweepropathi zesondlo kunye ne-antioxidant yeziqhamo ezikweleenjiko ibhanana, ilitshi, imango, ipapaya, iziqhamo ezinomdla kunye neenanapple ezilinywa eRéunion French Island. Ikhemistri yokutya, 212, 225-233.
3. [3]ILarsson, S. C., Bergkvist, L., Näslund, I., Rutegård, J., kunye noWolk, A. (2007). I-Vitamin A, i-retinol, kunye ne-carotenoids kunye nomngcipheko wesifo somhlaza esiswini: isifundo esiza kuba liqela.Ijenali yaseMelika yesondlo sezonyango, 85 (2), 497-503.
4. [4]I-Slavin J. (2013). Ifayibha kunye ne-prebiotic: iindlela kunye nezibonelelo zezempilo.Izondlo, 5 (4), 1417-1435.
5. [5]UBoyle, N. B., Lawton, C., kunye neDayi, L. (2017). Iziphumo zokuNcediswa kweMagnesium kukuXhalaba okuSisiseko kunye noXinzelelo-Ukuphononongwa ngokuchanekileyo. Izondlo, 9 (5), 429.
6. [6]IGrover, A. K., kunye noSamson, S. E. (2016). Izibonelelo zokuncedisa i-antioxidant ngamadolo e-osteoarthritis: isiseko kunye nenyani. Ijenali yesondlo, 15, 1. doi: 10.1186 / s12937-015-0115-z
7. [7]UBrehler, R., Theissen, U., Mohr, C., kunye noLuger, T. (1997). 'Isifo seziqhamo seLatex': Ukuhamba rhoqo kwee-antibodies ze-IgE. Ukwehla komzimba, 52 (4), 404-410.
8. [8]https://www.bbcgoodfood.com/recipes/3087688/passion-fruit-teacup-puddings

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