Kodi Zoumba Zouma Ndi Zabwinodi Kwa Inu? Tiyeni Tikambirane Izi Mwatsatanetsatane!

Zoumba ndi chinthu chomwe tonse timakonda kudya. Kodi tinthu tating'onoting'ono timeneti timalawa mu keke, pudding, ndipo nthawi zina ngakhale mu shuga sambol ndi zabwino kwambiri kwa matupi athu? Kapena kodi ndi zoipa kwa matupi athu chifukwa cha kukoma kwawo? Ena amati kudya izi kumatipangitsa kunenepa. Ena amati ndi zabwino kwambiri kwa matupi athu. Chifukwa chake lero, tiyeni tiphunzire zonse zokhudza mphesa zouma izi, kapena mphesa zouma.

Kodi mphesa zouma izi ndi ziti?

Mwachidule, mphesa zouma ndi mphesa zomwe zauma bwino. Mphesa zikauma, madzi ake amachepa, ndipo michere ndi shuga zimakhala pamalo amodzi. Ichi ndichifukwa chake mphesa zouma zimakhala zokoma kuposa mphesa wamba.

Pali mitundu ingapo ya mphesa zomwe timagula m'sitolo lero. Mwaona zakuda, zagolide, zazing'ono kwambiri... Zimatchedwa ndi mayina osiyanasiyana. Tiyeni tiwone kusiyana pakati pa mitundu itatu ikuluikulu.

1. Zoumba Zokhazikika

Izi ndi mphesa zouma zakuda kapena zofiirira zomwe timaziona nthawi zambiri. Zimapangidwa posiya mphesa padzuwa ndikuziumitsa mwachilengedwe kwa milungu pafupifupi itatu. Njira imeneyi ndiyo imapatsa mtundu wake wakuda.

2. Ma Sultana kapena mphesa zouma zagolide

Mwina munawonapo mphesa zouma zagolide, zomwe zimakhala zachikasu. Anthu ambiri amazitcha ``Golden Raisins''. Zimapangidwa kuchokera ku mphesa zobiriwira. M'malo moziumitsa mwachilengedwe padzuwa, zimaumitsidwa mwachangu pogwiritsa ntchito makina (``dehydrators''). Komanso, zisanaume, zimanyowa mu yankho lotchedwa ``sulfur dioxide'', lomwe limasunga mtundu wa mphesa zouma zagolide. Ndi zofewa pang'ono, zokoma, komanso zotsekemera kuposa mphesa wamba.

3. Ma currant

Izi si zipatso zomwe timazidziwa kuti 'black currant', sichoncho? Zapangidwa kuchokera ku mtundu wa mphesa wochepa kwambiri, wopanda mbewu. Zimatchedwanso '(Zante currants)'. Izi ndi zazing'ono kwambiri mwa mphesa zouma. Ponena za kukoma, zimakhala zowawa pang'ono kuposa mitundu ina iwiri, ndipo sizimakoma kwambiri.

Kodi zakudya izi zili bwanji?

Zakudya za mitundu yonse itatu ya mphesa zouma ndi zofanana. Mitundu yonseyi ili ndi ma antioxidants ambiri, omwe ndi ofunikira kwambiri m'thupi lathu. Ma antioxidants amenewa amateteza maselo a thupi lathu ku tinthu toopsa tomwe tingawawononge. Kuphatikiza apo, alinso ndi mchere wambiri monga chitsulo, potaziyamu, mkuwa, ndi manganese.

Tebulo ili m'munsimu likupatsani lingaliro labwino la zakudya zomwe zili ndi izi. Miyeso iyi imachokera pa kutumikira kokhazikika kwa 1/4 chikho.

Kodi ubwino wa kudya mphesa zouma ndi wotani pa thanzi?

Zoumba zouma si chakudya chokoma chokha. Ngati zidyedwa pang'ono, zimakhala ndi ubwino wambiri pa thanzi lanu.

Zabwino pa thanzi la mtima

Ulusi womwe uli mu mphesa zimathandiza kuchepetsa kuchuluka kwa cholesterol yoyipa (LDL cholesterol) m'magazi. Alinso ndi potaziyamu wambiri. Potaziyamu imathandiza kuchepetsa kuthamanga kwa magazi, zomwe zimachepetsa chiopsezo cha matenda monga matenda a mtima ndi sitiroko.

Amachepetsa chiopsezo cha matenda osatha

Monga tanenera kale, mphesa zouma zimakhala ndi ma antioxidants ambiri. Zili ndi ma antioxidants ambiri otchedwa phytonutrients. Kafukufuku wasonyeza kuti izi zitha kuchepetsa chiopsezo cha matenda osatha monga matenda a shuga, khansa, ndi osteoporosis.

Zimathandiza kugaya chakudya.

Ma mphesa ali ndi ulusi wosungunuka, womwe umathandiza kugaya bwino chakudya komanso kuchepetsa mavuto a m'mimba. Amathandizanso pa matenda monga kudzimbidwa.

Zabwino pa thanzi la pakamwa

Izi n'zodabwitsa pang'ono. Ngakhale mungaganize kuti mphesa zouma si zabwino pa mano anu chifukwa zimakhala zomata, si zoona. Zina mwa zakudya zomwe zili mmenemo zimatha kupha mabakiteriya oopsa mkamwa. Chifukwa chake, zimathandizanso kupewa kuwola kwa mano.

Zimateteza kuchepa kwa magazi m'thupi (anemia)

Zoumba ndi gwero labwino la chitsulo. Kuonjezera mphesa zingapo zouma muzakudya zanu tsiku lililonse kungathandize kupewa kuchepa kwa magazi m'thupi, komwe kumachitika chifukwa cha kusowa kwa chitsulo. Ngati nthawi zonse mukumva kutopa komanso kutopa, kungakhale chizindikiro cha kuchepa kwa magazi m'thupi.

Kodi pali zoopsa zilizonse pakudya mphesa zouma?

Amati kuchuluka kwa chilichonse sikwabwino. Chimodzimodzinso ndi mphesa zouma. Ngakhale kuti ndi zathanzi kwambiri, kudya kwambiri kungayambitse mavuto ena.

• Kunenepa: Mphesa zouma zimakhala ndi ma calories ambiri komanso shuga wambiri, kotero kudya kwambiri popanda kuwongolera kungayambitse kunenepa kosafunikira.
• Kusamva bwino m'mimba: Popeza izi zili ndi ulusi wambiri, kudya kwambiri nthawi imodzi kungayambitse kutupa ndi kusamva bwino m'mimba.
• Kuopsa kwa Mankhwala Ophera Tizilombo: Popeza mankhwala ophera tizilombo amagwiritsidwa ntchito pa mphesa zomwe zimalimidwa mwachizolowezi, mphesa zouma zimatha kukhala ndi zotsalira zake. Chifukwa chake, ndi bwino kusankha mphesa zouma zachilengedwe ngati n'kotheka.

Kodi mumawonjezera bwanji mphesa zouma ku zakudya zanu?

Kupatula kungodya mphesa zouma, pali njira zambiri zowonjezera kukoma ndi zakudya ku chakudya chanu.

• Thirani pamwamba pa oats, yogurt, kapena chimanga chanu cham'mawa.
• Sakanizani ndi mtedza monga ma cashew ndi mtedza kuti mupange kusakaniza koyenda ndikudya.
• Onjezani ku zinthu zophikidwa monga makeke, mabisiketi, ndi ma scones.
• Zimakoma kwambiri zikawonjezedwa ku saladi, makamaka saladi za tirigu.
• Anthu ena amawonjezeranso ku zinthu monga vatalappan ndi kiribat.
• Mukhozanso kuwonjezera kukoma pang'ono ku curry kapena stir-fry.