Mazambiringa emazambiringa chinhu chatinofarira kudya tese. Zvinhu zvidiki izvi zvatinowana mukeke, pudding, uye dzimwe nguva kunyange mushuga sambol zvakanaka here kumuviri wedu? Kana kuti zvakaipa kumuviri wedu nekuda kwekutapira kwawo? Vamwe vanoti kudya izvi kunoita kuti tiwedzere uremu. Vamwe vanoti zvakanaka kumuviri wedu. Saka nhasi, ngatidzidzei zvese nezvemazambiringa aya akaomeswa, kana mazambiringa akaomeswa.
Chii chinonzi mazambiringa akaomeswa?
Zvichitaurwa zviri nyore, mazambiringa akaomeswa zvakanaka. Kana mazambiringa aoma, mvura inodzikira, uye zvinovaka muviri neshuga zvinounganidzwa panzvimbo imwe chete. Ndosaka mazambiringa akaomeswa achinaka kupfuura mazambiringa akajairika.
Kune mhando dzakasiyana dzemazambiringa atinotenga muchitoro nhasi. Maona matema, egoridhe, madiki kwazvo... Anodanwa nemazita akasiyana. Ngationei musiyano uripo pakati pemhando nhatu huru.
1. Mazambiringa Akajairwa
Aya ndiwo mazambiringa akaomeswa matema kana matema matema atinowanzoona. Anogadzirwa nekusiya mazambiringa muzuva uye kuaomesa ega kwemavhiki matatu. Maitiro aya ndiwo anoita kuti ave neruvara rwakasviba.
2. Masultana kana mazambiringa egoridhe
Ungave wakaona mazambiringa egoridhe, ane ruvara rweyero. Vanhu vazhinji vanoati "Golden Raisins". Akagadzirwa nemazambiringa matema. Pane kuaomesa ega muzuva, anoomeswa nekukurumidza uchishandisa michina (''dehydrators''). Uyewo, asati aomeswa, anonyikwa mumushonga unonzi "sulfur dioxide", uyo unochengetedza ruvara rwemazambiringa egoridhe. Anonyorova zvishoma , anotapira, uye ane muto kupfuura mazambiringa akajairwa.
3. Makonye
Aya haasi mabheri atinoziva se'black currant', handiti? Akagadzirwa kubva mumhando diki yemazambiringa asina mhodzi. Anonziwo '(Zante currants)'. Aya ndiwo madiki pane mazambiringa akaomeswa. Kana tichitarisa kunaka kwawo, anovava zvishoma pane mamwe marudzi maviri, uye haatapi zvakanyanya.
Kukosha kwezvekudya izvi kwakadini?
Kukosha kwekudya kwemarudzi ese matatu emazambiringa akaomeswa kwakafanana. Marudzi ese aya akapfuma mu antioxidants, ayo akakosha zvikuru kumuviri wedu. Ma antioxidants aya anodzivirira masero emuviri wedu kubva kuzvinhu zvinokuvadza zvinogona kuakuvadza. Pamusoro pezvo, akapfumawo muzvicherwa zvakaita sesimbi, potassium, copper, uye manganese.
Tafura iri pazasi ichakupa pfungwa yakanaka yekudya kunovaka muviri kweizvi. Zviyero izvi zvakavakirwa pachikamu chehafu yekapu.
| Chikamu chezvinovaka muviri | Mazambiringa akaomeswa nguva dzose | MaSultana | Makoriniti |
|---|---|---|---|
| Zviri mukati memacalorie | 120 | 130 | 110 |
| Shuga | magiramu makumi maviri nematanhatu | magiramu gumi | magiramu makumi maviri nemanomwe |
| Faibha | magiramu maviri | 1 gramu | magiramu matatu |
| Simbi | 1 milligram | 1 milligram | 1.5 mamirigiramu |
Zvakakosha kuti, kunyange zvazvo mazambiringa aine shuga yakawanda, ane glycemic index yakaderera kusvika pakati nepakati. Izvi zvinoreva kuti kudya mazambiringa aya hakukonzere kukwira kwehuwandu hweshuga muropa kamwe kamwe sezvinoita zvimwe zvekudya zvinotapira.
Ndezvipi zvakanakira kudya mazambiringa akaomarara pahutano?
Mazambiringa haasi ekudya zvinonaka chete. Kana akadyiwa zvine mwero, ane mabhenefiti akawanda pahutano hwako.
Yakanakira hutano hwemwoyo
Fiber iri mumazambiringa akaomeswa inobatsira kuderedza huwandu hwecholesterol yakaipa (LDL cholesterol) muropa. Iinewo potassium yakawanda. Potassium inobatsira kudzora BP, izvo zvinogona kuderedza njodzi yezvirwere zvakaita sechirwere chemwoyo uye sitiroko.
Inoderedza njodzi yezvirwere zvisingaperi
Sezvatakambotaura, mazambiringa akapfuma mu antioxidants. Anonyanya kupfuma muboka rine simba re antioxidants rinonzi phytonutrients. Tsvagiridzo yakaratidza kuti izvi zvinogona kuderedza njodzi yezvirwere zvisingaperi zvakaita sechirwere cheshuga, kenza, uye osteoporosis.
Inobatsira kugaya chikafu.
Mazambiringa ane fiber inonyungudika, iyo inobatsira mukugaya zviri nani uye inoderedza matambudziko emudumbu. Anobatsirawo pazvirwere zvakaita sekuvimbiwa.
Yakanakira hutano hwemuromo
Izvi zvinoshamisa zvishoma. Kunyangwe ungafunga kuti mazambiringa haana kunaka kumeno ako nekuti anonamira, handizvo chokwadi. Zvimwe zvekudya zvirimo zvine simba rekuuraya mabhakitiriya anokuvadza mumuromo. Saka, zvinobatsirawo kudzivirira kuora kwemazino.
Inodzivirira anemia (anemia)
Mazambiringa manyoro ndiwo manyuko akanaka esimbi. Kuwedzera mazambiringa mashoma emuzambiringa mukudya kwako zuva nezuva kunogona kubatsira kudzivirira anemia, iyo inokonzerwa nekushomeka kwesimbi. Kana uchinzwa kuneta uye kuneta nguva dzese, zvinogona kuva chiratidzo cheanemia.
Pane njodzi here pakudya mazambiringa akaomarara?
Vanoti kuwanda kwechinhu chero chipi zvacho hakuna kunaka. Ndizvo zvakafanana nemazambiringa akaomeswa. Kunyangwe aine hutano hwakanaka, kudya akawandisa kunogona kukonzera mamwe matambudziko.
- Kuwedzera huremu: Mazambiringa ane macalorie akawanda uye shuga, saka kudya zvakawandisa pasina kudzora kunogona kukonzera kuwedzera huremu kusingadiwe.
- Kusagadzikana mudumbu: Sezvo izvi zvine fiber yakawanda, kudya zvakanyanya panguva imwe chete kunogona kukonzera kuzvimba uye kusagadzikana mudumbu.
- Njodzi yeMishonga Yezvipembenene: Sezvo mishonga yezvipembenene ichishandiswa pamazambiringa anorimwa nenzira yemazuva ose, mazambiringa akaomeswa anogonawo kunge aine zvasara zvawo. Saka, zvakanaka kusarudza mazambiringa akaomeswa emhando yeorganic kana zvichibvira.
Unowedzera sei mazambiringa akaomeswa mukudya kwako?
Kunze kwekungodya mazambiringa akaomarara, kune nzira dzakawanda dzekuwedzera kunaka uye zvinovaka muviri pakudya kwako.
- Isa pamusoro peoat, yogurt, kana zviyo zvako zvekudya zvemangwanani.
- Sanganisa nenzungu dzakadai semacashew nenzungu kuti ugodya pamwe chete.
- Wedzera kune zvakabikwa zvakaita semakeke, mabhisikiti, nemascone.
- Inonaka kana ikaiswa mumasaladhi, kunyanya masaladhi ezviyo.
- Vamwe vanhu vanoiwedzerawo pazvinhu zvakaita se vatalappan ne kiribat.
- Unogonawo kuwedzera kutapira kudiki pane curry kana stir-fry.
Kunyangwe uine chirwere cheshuga, hapana chakaipa nekuwedzera huwandu hushoma mukudya kwako sezvakarairwa nachiremba wako. Asi unofanira kutaura nachiremba wako nezvazvo.
Mharidzo Yekuenda Nayo Kumba
- Mazambiringa anonaka uye ane hutano, asi ane shuga yakawanda nemacalorie, saka zvakakosha kudya zvine mwero .
- Ma antioxidants, fiber, uye zvicherwa zvirimo zvinopa mabhenefiti akawanda kumoyo, kugaya chikafu, uye hutano hwese.
- Kuwedzera mazambiringa akaomeswa (anenge chitsama) mukudya kwako zuva nezuva itsika yakanaka yehutano.
- Kana uchiedza kudzora huremu hwako kana kuti uine chirwere chakadai sechirwere cheshuga, chenjerera huwandu hwaunodya. Kana usina chokwadi nezvechimwe chinhu, bvunza chiremba wako.
- Kana zvichibvira, sarudza mazambiringa akaomesesa kuti uderedze kubatwa nemishonga inouraya zvipembenene.
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