Idya nechingwa, bika makeke, uye chikafu chinonaka… Bota chinhu chakakosha mumakicheni edu, handiti? Asi vamwe vanoti bota harina kunaka mumuviri, nepo vamwe vachiti rine mabhenefiti akawanda. Saka nyaya chaiyo ndeipi? Nhasi, ngatitaurei nezvebota iri, zvakanakira nezvakaipira, musiyano waro nemargarine, uye zvinogona kushandiswa panzvimbo pebota.
Kutanga, chii chinonzi bota?
Zvichitaurwa zviri nyore, bota chigadzirwa chemukaka chinogadzirwa nemafuta nemapuroteni anowanikwa mumukaka nekirimu. MuSri Lanka, tinonyanya kushandisa bota rinogadzirwa nemukaka wemombe. Zvisinei, bota rinogadzirwawo nemukaka wemhuka dzakadai semakwai, mbudzi, nenyati.
Bota rinogadzirwa nekubvisa mukaka kana kirimu, zvichiparadzanisa mafuta kubva mumvura (mukaka webota). Dzimwe nguva vagadziri vanowedzera munyu nekupenda chikafu.
Asi, pamwe wakambonzwa nezvezvinhu zvakaita se "Peanut butter" uye "Apple butter." Kunyangwe zvazvo zvine "butter" mumazita azvo, hazvisi zvema "butter". Zvinonzi ndizvo nekuti zvinoita sebutter.
Kunyange zvazvo paine chitendero chakapararira chekuti bota rakaipa mumuviri, masayendisiti anga achikakavadzana nezveizvi kwemakumi emakore. Nekuti bota chikafu chine mafuta akawanda. Asi pane zvakawanda zviri mubota kupfuura huwandu hwemafuta chete.
Ngatidzidzei nezvekudya kuri mubhota.
Hezvino zvinorehwa nechipunu chebhota risina munyu:
- Macalorie: Anenge 102
- Mafuta: 11.5 magiramu (7 magiramu acho mafuta akazara )
- Makabhohaidhiretsi, faibha , shuga, uye mapuroteni: 0 gramu.
Pamusoro pezvo, bota inzvimbo yakanaka ye:
- Vhitamini A
- Vhitamini D
- Vhitamini E
- Karusiyamu
Waizviziva here kuti kune mhando dzakasiyana dzebota?
Kune mhando dzakasiyana dzebota dzatinoshandisa pazvinhu zvakasiyana.
Bota rakadyiwa neuswa
Inogadzirwa nemukaka unobva kumombe dzinodyiswa uswa , kwete kubva kumombe dzinodya zviyo. Kana tichienzanisa nebhata renguva dzose, rudzi urwu rune mafuta akawandisa uye mafuta asina kuguta akawanda. Saka, kana ikashandiswa zvine mwero, ine mabhenefiti akawanda pahutano kupfuura bhata renguva dzose. Bhata rinodyiswa uswa rakapfuma muvhitamini K ,Nzvimbo yakanaka yekudya inonzi Omega -3 fatty acids , Conjugated linoleic acid (CLA), uye Butyrate .
Bota rakarohwa
Izvi zvinogadzirwa nekuwedzera nitrogen gasi mubhota renguva dzose, kana nekurirova nemudziyo wekubikisa. Rine huwandu hwakawanda uye rakareruka. Saka rakanaka pazvinhu zvakaita sekudira pachingwa. Asi usashandise kugadzira makeke kana kubika chikafu, nekuti huwandu hwaro hwakasiyana uye chikafu chako hachizobiki zvakanaka.
Bota rine mafuta mashoma
Rudzi urwu rwemafuta emukaka rwaderedzwa neinenge 40%, uye panzvimbo pezvo, zvinhu zvakaita semvura negelatin zvakawedzerwa. Nekuda kwehuwandu hwakawanda hwemvura, izvi hazvikodzeriwo kubikwa kana kugochwa.
Bota rakacheneswa / Ghee
Ghee inogadzirwa nekunyungudutsa bota wobvisa mukaka wakaoma nemvura kubva mariri. Ghee inogadzirwa nekunyungudutsa bota mupoto, kubvisa furo jena rinoumbwa pamusoro, kubvisa mukaka wakaoma wakasara pasi, uye kuparadzanisa mafuta akajeka anoumbwa pamusoro. Ghee, iyo inowanzoshandiswa mukubika kweIndia, ine utsi hwakawanda, zvichiita kuti ive yakanaka pakukangwa zvakanyanya uye kugocha.
Mubvunzo unobvunzwa nemunhu wese ndewekuti: Bota riri nani here kana kuti margarine?
Bota nemargarine zvese zvine ruvara rweyero, uye zvose zvinoshandiswa pakubika nekuisa pachingwa. Asi zvakagadzirwa nezvinhu zvakasiyana zvachose, uye mhedzisiro yazvo pahutano yakasiyanawo. Ngatinyatsoongorora musiyano uyu.
| Chinhu | Ruomba | Margarine |
|---|---|---|
| Zvimisikidzo | Mafuta emhuka | Mafuta emuriwo |
| Rudzi rukuru rwemafuta | Mafuta Akaguta - anowira muchikamu chemafuta "akaipa". | Mafuta asina kuguta(Mafuta Asina Kuguta) – inowira muchikamu chemafuta "akanaka". |
| Mhedzisiro pacholesterol | Zvinogona kuwedzera huwandu hwecholesterol yakaipa (LDL). | Inobatsira kuderedza huwandu hwecholesterol yakaipa (LDL). |
| Mafuta Akachinja | Ine huwandu hushoma hwemafuta echisikigo e trans. | Mamwe majarini (kunyanya mhando dzema "stick/cube") anogona kunge aine mafuta e "trans" ekugadzira. Izvi hazvina kunaka. |
| Yekubika | Yakanakira kubika nekubika. | Mamwe marudzi haana kukodzera kubikwa uye akakodzera kuparadzirwa. |
Pakusarudza margarine, verenga zviri papepa racho nokungwarira uye iva nechokwadi chekusarudza zita rinoti "hapana mafuta etrans" kana kuti "0g mafuta etrans." Mafuta etrans chinhu chisina kunaka chakabatana zvakananga nechirwere chemwoyo.
Ndezvipi zvakanakira bota pahutano?
Kana ikashandiswa zvine mwero, bota rinogona kuva chikamu chekudya kwako kune hutano.
- Inosimbisa mapfupa: Bota rine vhitamini D necalcium. Zvese zvakakosha pakukura kwemapfupa uye kusimba kwawo. Zvinobatsirawo kudzivirira zvirwere zvinoderedza simba remapfupa zvakaita se osteoporosis.
- Inoderedza njodzi yekenza: Bota rine beta-carotene yakawanda. Muviri wedu unoshandura izvi kuita vhitamini A. Dzimwe ongororo dzakaratidza kuti beta-carotene ine chekuita nekuderedza njodzi yekenza yemapapu neyeprostate.
- Inovandudza kuona: Beta-carotene iri mubhota inogona kubatsira kuderedza kukura kwechirwere chemaziso chinokonzerwa nekukwegura uye cataract.
- Kune ganda rine hutano: Bota rine vhitamini E. Izvi zvakakosha zvikuru pahutano hweganda. Rinoderedza kukuvara kweganda kubva kuzuva uye rinobatsirawo pakurapa kuzvimba kweganda nemaronda.
Asi, bota rinewo njodzi dzaro.
Pasinei nemabhenefiti aya, dambudziko guru rine bota nderekuti rine macalorie akawanda uye mafuta akawanda, kunyanya mafuta akazara, ayo anokonzerwa nezvirwere zvemwoyo.
Chinhu chinonyanya kukosha ndechekuti kana ukashandisa bota, ita zvine mwero . Kudya zvipunu zvebota pazuva haisi tsika yakanaka zvachose.
Kana uine chirwere chemwoyo, cholesterol yakakwira, kana kuti uri kuedza kuderedza huremu, ungangoda kuderedza kudya kwako bota. Zano rakanakisisa pane izvi nderekubvunza chiremba wako.
Zvimwe zvinhu zvaunogona kushandisa panzvimbo pebhota
Kana uri kufunga nezvekuderedza kushandisa bota, pane zvimwe zvinhu zvine hutano zvaunogona kushandisa panzvimbo pazvo.
Zvinotsiva kubika nekubika
- Avokado: Avokado yakakuyiwa zvakanaka, yakapwanywa zvakanaka pakubika madhizeti nekuti ine magadzirirwo akaita sebota uye kirimu.
- Mafuta eNzungu: Mafuta eCashew, peanut, kana almond anogona kushandiswa panzvimbo pemafuta ekubikisa muzvikafu zvakabikwa.
- Mafuta eKokonati / Kirimu yeKokonati: Mafuta ekokonati kana kirimu yekokonati anogona kurohwa kuti agadzire chinhu chinotsiva bota. Izvi zvinonyanya kubatsira pakugadzira zvinhu zvakaita sechando.
- Mayonnaise yeAquafaba: Unogona kugadzira mayonnaise isina mazai nekusanganisa mvura yenzungu dzakabikwa mugaba (zvinova ndizvo zvakaita aquafaba) nemafuta. Iyi inotsiva bota zvakanaka.
Zvinotsiva zvekudya nechingwa
- Aparakodha yakapwanywa
- Hummus
- Mafuta emuorivhi akawandisa
Mharidzo Yekuenda Nayo Kumba
- Bota harina kuipa zvachose. Kana rikashandiswa zvine mwero , rinogona kuva chikamu chekudya kune hutano.
- Kunyangwe bota rine mavhitamini necalcium, rine mafuta akazara uye macalorie akawanda .
- Bota rakakangwa neuswa, rinogadzirwa nemukaka wemombe dzakakangwa neuswa , ndiro rinotsiva bota renguva dzose.
- Margarine inogadzirwa nemafuta emuriwo. Kunyangwe iine mafuta "akanaka", iva nechokwadi chekuti haina mafuta e trans pakutenga.
- Kana uine zvirwere zvakaita sechirwere chemwoyo kana cholesterol yakakwira, unofanira kuderedza kudya kwako bota.
- Kune zvakawanda zvinotsiva bota zvine hutano, zvakaita seavocado, hummus, nemafuta emuorivhi.
- Kana uine zvinokunetsa nezvekudya kwako uye huwandu hwecholesterol mumuviri wako, taura nachiremba wako nguva dzose .
Bota, hunhu hwebota, margarine, chikafu chine hutano, cholesterol, mafuta akazara, bota sinhala
💬 Comments (0)
Hapana zvakataurwa parizvino. Isa mhinduro yako pano kekutanga.
Wedzera zvaunofunga