Sonke kuye kwafuneka singcungcuthekiswe yintlungu yokutya iminqathe ephekwe kwikhowa njengabantwana. Ngelixa loo ntlupheko yobuntwana inokukoyikisa iikherothi ngonaphakade, uninzi iinzuzo iminqathe isiqinisekiso sokuba uqale ukubandakanya le mifuno kwisidlo sakho kwakhona, nangona kwiifom ezinomdla ngakumbi! Oomama bethu belilela bekhala ngekarothi, iyakuba ngumntu onqabileyo ongekagqojozwa entloko.
Nangona kunjalo, inyani yeyokuba iminqathe inezondlo ngokwenene kwaye unokufumana zonke izibonelelo zeminqathe kwaye uyonwabele incasa ukuba uyilungiselela ngokuyitsha ngaphandle kokupheka. Kwaye xa kunjalo, ubungazi, izibonelelo zeekherothi aziphelelanga nje ekuboneni ngcono. Apha sikunika i-lowdown epheleleyo kuzo zonke izibonelelo ezimangalisayo zeminqathe.
Nye. Isondlo
Mbini. Xa Kutyiwa Ngokufanelekileyo
3. Amehlo
Isine. Ukunciphisa uMngcipheko woMhlaza
5. Ulawulo lweswekile yegazi
6. Intliziyo
7. Impilo ngokubanzi
8. Yitya iminqathe eninzi ukuze ufumane iiNzuzo ezingakumbi
9. Ii-FAQs
Isondlo
Iminqathe kuthiwa yaqala ukulinywa kuMbindi Asia, ePersia naseAfghanistan. Nangona kunjalo, ngaloo maxesha amandulo, le mifuno yeengcambu yayifana kakhulu nento esiyidlayo ngoku. Ingcambu yayinenkuni, incinane ngokomlinganiselo yaye yayinemibala eyahlukahlukeneyo njengomfusa tyheli, obomvu nomhlophe. Iminqathe emfusa zisasetyenziswa eMntla Indiya ukwenza isiselo esivundisiweyo seprobiotic, kanji. Nangona ingenakuqinisekiswa, kuthiwa amaDatshi aphuhlise i iminqathe emthubi ukuba sitya namhlanje.
I-flavour, incasa kunye nobukhulu bale mifuno iyahluka ngokweentlobo ezahlukeneyo, nangona kunjalo, xa kufikwa kwiinzuzo zeminqathe, zonke ziphantse zizuze ngokulinganayo. Iikaroti zizityebi kwizondlo kunye nesiqingatha sekomityi yeenqathe ziqulethe iikhalori ezingama-25; 6 g iicarbohydrates; 2 g ifayibha; 3 g iswekile kunye ne-0.5 g yeprotheni.
Ingcebiso: Iminqathe ngumthombo omkhulu weevithamini kunye neeminerali ezibalulekileyo njengevithamin A, ivithamin K , i-potassium, i-vitamin C, i-calcium kunye nentsimbi.
Xa Kutyiwa Ngokufanelekileyo
Into enomdla malunga neekherothi kukuba ixabiso lesondlo liyatshintsha xa liphekiwe. Ngokungafaniyo neminye imifuno elahlekelwa yixabiso lezondlo ezininzi emva kokuba iphekiwe, iinzuzo zeminqathe zininzi xa ziphekiwe. Ngokomzekelo, kuphela iipesenti ezintathu ze-beta carotene kwiminqathe efumanekayo kuthi xa sisitya iminqathe ngendlela ekrwada. Nangona kunjalo, i-39 yepesenti ye-beta carotene enenzuzo ifumaneka kuthi xa siphunga, siqhotsa okanye sibilisa iminqathe.
Enye yeendlela ezilungileyo zokufumana inzuzo ephezulu yeekherothi kukutya njenge hlala phantsi apho i-carrot igayiwe, iphekwe ngokukhawuleza ngobisi kunye noshukela kwaye ihlotshiswe ngamantongomane. Isidlo sasebusika esinencasa nesinempilo! Kwimo yazo ekrwada, iminqathe yosana okanye iminqathe emincinci sisishwamshwam esidumileyo sedieters kunye nenkathalo yezempilo. Emathekweni, ungenza ngcono ukucofa idiphu ngentonga yomnqatha endaweni yecracker! I-aficionados yokutya kwezempilo nayo iyathanda ukunqunyulwa kancinci, iitshiphusi zeminqathe ezikwafumaneka kwezinye iibrendi.
Ingcebiso: Ukutya iminqathe kakhulu kuya kulujika ulusu lwakho lube tyheli; yimeko ebizwa ngokuba yi-carotenemia.
Amehlo
Khumbula into owaxelelwa ngayo usengumntwana, ukuba ukutya iminqathe kunqanda ukungaboni ebusuku? Ewe, kuyinyani ukuba iminqathe yandisa ngokubanzi impilo yamehlo . Iikherothi zizityebi kwi-vitamin A , nto leyo ebalulekileyo ukuze ubone kakuhle. Enyanisweni, ukunqongophala kwevithamin A kunokukhokelela kwi-xerophthalmia ekwabizwa ngokuba kukungaboni ebusuku. IVithamin A ikwagcina imiphunga yethu, ulusu kunye nezakhono zokuqonda kwimpilo entle. I-beta-carotene kunye ne-alpha-carotene kwiminqathe ziguqulwa zibe yi-vitamin A emzimbeni. Iminqathe ikwaqulethe i-antioxidants efana ne-lutein ekhusela i-retina kunye ne-lens yeso.
Ingcebiso: Uphononongo lubonise ukuba ukutya ngaphezu kwee-servings ezimbini ze-carrots zikhusela abafazi ekuphuhliseni i-glaucoma.
Ukunciphisa uMngcipheko woMhlaza
Iinzuzo ze iminqathe zininzi . Uphononongo lubonise ukuba ukutya ukutya okutyebileyo kwi-carotenoids kunokukunika isiphumo sokukhusela kwiintlobo ezithile zomhlaza ezifana nedlala lengqula, ikholoni, umhlaza wamabele kunye nomhlaza wesisu. Ngapha koko, uphononongo lwakutsha nje olupapashwe kwi-American Journal of Clinical Nutrition yafumanisa ukuba abantu abatya ukutya okutyebileyo kwi-carotenoids nabo banomngcipheko ophantsi wama-21 ekhulwini womhlaza wemiphunga.
Ingcebiso: Iminqathe inezimbini iintlobo ze-antioxidants — i carotenoids (i-orenji netyheli) kunye ne anthocyanins (ebomvu nemfusa) —enika iminqathe umbala wayo.
Ulawulo lweswekile yegazi
Iikherothi zineenzuzo ezininzi kumntu onesifo seswekile. Benza i-snack egqwesileyo kumntu obandezelekileyo amanqanaba eswekile yegazi . Nangona iikherothi ziswiti, zizityebi kwifiber enyibilikayo enceda ukugcina iswekile yegazi kunye namanqanaba e-insulin ephantsi kolawulo kwaye inceda nokuhamba kwamathumbu akho. Iikherothi ezikrwada okanye ezigayiweyo nazo ziphantsi kwisalathiso se-glycemic, nto leyo ethetha ukuba azinyusi amanqanaba eswekile yegazi kwaye, endaweni yoko, zikubonelela ngamandla azinzileyo.
Ukongeza, uphando lubonise ukuba izondlo ezithile ezifana ne-vitamin A kwi iminqathe inceda ekulawuleni iswekile yegazi . Uphononongo lukwabonise ukuba ukutya rhoqo kwefiber kunokunciphisa umngcipheko wokukhula uhlobo 2 seswekile ; kwaye kwabo sele benesi sifo, ifayibha inokunceda ukuthoba amanqanaba eswekile yegazi.
Ingcebiso: Iikarothi ziyindlela efanelekileyo yokunciphisa iminqweno yokutya njengoko zineetoni zefiber kunye namanzi kwaye ziphantsi kakhulu kwiikhalori.
Intliziyo
Ukuba ufuna intliziyo esempilweni ungavuya kukuva ngezibonelelo zeminqathe kwimpilo yentliziyo. Uphando luye lwabonisa ukuba ukutya ukutya okutyebileyo kwimifuno enemibala efana iminqathe inciphisa umngcipheko wokuba nesifo sentliziyo . Enyanisweni, uphando lwamaDatshi lubonise ukuba ukutya imveliso ye-orange enzulu nge-25 g kuphela kunokukhokelela kwi-32% yengozi ephantsi yesifo senhliziyo.
Iminqathe ikwanceda ekulawuleni uxinzelelo lwegazi . Iminerali, i-potassium, efumaneka kwiminqathe, inceda ekulinganiseni amanqanaba e-sodium kunye nasekuyikhupheni emzimbeni.
Ingcebiso: Uziva udumbile? Yiba nekomityi yeminqathe. I-potassium iya kunceda ukulawula ukwakheka kwamanzi emzimbeni wakho.
Impilo ngokubanzi
Ukuba ujonge ku ukuphucula impilo yakho jikelele kunye nokungakhuseleki, qala ukongeza iminqathe ekudleni kwakho. Ivithamin A kunye noC iya komeleza amajoni akho omzimba kwaye iphucule amandla omzimba wakho wokuziphilisa. I izondlo kwiminqathe zineepropathi ezinamandla ze-antioxidant kunye ne-anti-inflammatory. Enyanisweni, iminqathe enombala omnyama ityebile kwiipropathi ze-antioxidant.
Ingcebiso: Iminqathe inokugcina amathambo akho omelele kwaye abalulekile njengoko inevithamin K kunye nenani levithamini B.
Yitya iminqathe eninzi ukuze ufumane iiNzuzo ezingakumbi
Yitya kakhulu iminqathe kuzo zombini iifom ekrwada kunye nephekiweyo ukufumana inzuzo ephezulu. Yidla iminqathe ephantsi ye-GI ekrwada ngendlela yeesaladi okanye udibanise kwi-slaws kunye ne-raita okanye utye njengezinti kunye ne-hummus yakho kunye ne-curd dips. Ungaphinda ubhubhise iminqathe ekrwada ibe yijusi kunye nesmoothies. Nangona kunjalo, ukufumana zonke iinzuzo zefiber , qiniseka ukuba usela uguqulelo olungahluzwanga. Iminqathe ekrwada nayo inokuvunwa.
Jika ezoorenji zibe achaar okanye ukrazule kwizinti ezimfusa ezisele zinegwele emva kokuba usele onke amathumbu aphilisayo. kanji. Guqula iminqathe ephekiweyo ibe zizitya ezityiwayo njengeyamantla eIndiya gajar ukubulala , okanye njengokuzaliswa kweepayi. Unokuzidibanisa zibe yisuphu emnandi okanye uziqhole nje ngeoyile yomnquma, iziqholo kunye nomgubo omncinci wegalikhi. Iminqathe ikwangcamla ngokumangalisayo xa ijikwe ibe sisimuncumuncu esifana negajar ka halwa, ikeyiki yomnqathe efumileyo , amaqebengwana kunye ne-ayisikrimu.
Ingcebiso: Iikherothi ezikhazimliswe isiraphu yemaple kunye nothuli lwesinamon zenza isidlo esikhulu esimnandi.
Ii-FAQs
Umbuzo. Ngaba abantu abanesifo seswekile bangayitya iminqathe?
KUYA. Ewe, abantu abanesifo seswekile banokutya iminqathe. Ngapha koko, bahlala becetyiswa ukuba benze njalo njengoko betyebile kwifayibha enyibilikayo, bane-GI ephantsi kwaye bakwanekhalori ezisezantsi. Ngaphezu koko, bayazalisa.
Q. Ingaba iminqathe ekrwada ingcono okanye iphekwe?
KUYA. Zombini zineenzuzo zazo. Ngelixa iminqathe ekrwada yenza i-snack enkulu ye-GI ephantsi, ifom ephekiweyo yenza ukuba i-beta carotene igaywe lula yimizimba yethu.
