Iiraisins zizinto esizithandayo ukuzitya sonke. Ngaba ezi zinto zincinci esizifumana zimnandi kwikhekhe, kwipudding, kwaye ngamanye amaxesha nakwi-sugar sambol zilungile ngokwenene emizimbeni yethu? Okanye zimbi emizimbeni yethu ngenxa yobumnandi bazo? Abanye bathi ukutya ezi zinto kusenza sityebe. Abanye bathi zilungile kakhulu emizimbeni yethu. Ngoko ke namhlanje, masifunde yonke into ngezi wayini zomileyo, okanye iiraisins.
Zithini ezi ziqhamo zediliya?
Ngamafutshane, iidiliya ezivundisiweyo ziidiliya ezomisiweyo kakuhle. Xa iidiliya zomisiwe, umlinganiselo wamanzi wazo uyancitshiswa, kwaye izondlo kunye nomthamo weswekile zixutywe kwindawo enye. Yiyo loo nto iidiliya zimnandi kuneediliya eziqhelekileyo.
Kukho iintlobo ezahlukeneyo zeerayisi esizithengayo evenkileni namhlanje. Uzibonile ezimnyama, ezigolide, ezincinci kakhulu... Zibizwa ngamagama ahlukeneyo. Makhe sibone ukuba yintoni umahluko phakathi kweentlobo ezintathu eziphambili.
1. Iirayisini eziQhelekileyo
Ezi ziidiliya ezomileyo ezimnyama okanye ezimdaka ngebala esizibona rhoqo. Zenziwa ngokushiya iidiliya elangeni zize zomiswe ngokwendalo kangangeeveki ezintathu. Le yiyo ezifumana umbala wazo omnyama.
2. IiSultana okanye iirayisi zegolide
Usenokuba ukhe wazibona iirayisi zegolide, ezinombala otyheli. Abantu abaninzi bazibiza ngokuba zii"Golden Raisins". Zenziwe ngeediliya eziluhlaza. Endaweni yokuzomisa ngokwendalo elangeni, zomiswa ngokukhawuleza kusetyenziswa oomatshini (''dehydrators''). Kwakhona, ngaphambi kokuba zomiswe, zifakwe kwisisombululo esibizwa ngokuba yi"sulfur dioxide", esigcina umbala weerayisi zinombala otyheli. Zithambile kancinci, zimnandi, kwaye zinobumanzi kuneerayisi eziqhelekileyo.
3. Iikharanti
Ezi azizizo iijikijolo esizazi ngokuba yi-'black currant', akunjalo? Zenziwe ngohlobo oluncinci kakhulu lweediliya ezingenambewu. Zikwabizwa ngokuba yi-'(Zante currants)'. Ezi zezona zincinci kwiidiliya ezomisiweyo. Ngokwencasa, zimuncu kancinci kunezinye iintlobo ezimbini, kwaye azinancasa kangako.
Ingakanani ixabiso lesondlo lala mayeza?
Ixabiso lesondlo lazo zonke iintlobo ezintathu zeerayisi liphantse lifane. Zonke ezi ntlobo zityebile kwii-antioxidants, ezibaluleke kakhulu emzimbeni wethu. Ezi antioxidants zikhusela iiseli zomzimba wethu kwiisuntswana ezinobungozi ezinokuzonakalisa. Ukongeza, zityebile kwiiminerali ezifana nesinyithi, i-potassium, i-copper, kunye ne-manganese.
Le theyibhile ingezantsi iza kukunika umbono olungileyo ngexabiso lesondlo lazo. Ezi zilinganiso zisekelwe kwisabelo esiqhelekileyo sekomityi eyi-1/4.
| Icandelo lezondlo | Iirasentyisi eziqhelekileyo | IiSultana | Iikharanti |
|---|---|---|---|
| Umxholo weekhalori | 120 | 130 | 110 |
| Iswekile | Iigram ezingama-26 | Iigram ezili-10 | Iigram ezingama-27 |
| Ifayibha | Iigram ezi-2 | Igram e-1 | Iigram ezi-3 |
| Intsimbi | I-milligram e-1 | I-milligram e-1 | 1.5 milligrams |
Okubalulekileyo kukuba, nangona iirayisi zinoshukela omninzi, zine-glycemic index ephantsi ukuya kwephakathi. Oku kuthetha ukuba ukutya zona akubangeli ukunyuka ngequbuliso kwamanqanaba eswekile egazini njengezinye ukutya okumnandi.
Zithini iingenelo zempilo zokutya iidiliya?
Iiraisin azisiso nje isidlo esimnandi. Ukuba zityiwa ngokulinganisela, zinezibonelelo ezininzi empilweni yakho.
Ilungele impilo yentliziyo
Ifayibha ekwiidiliya inceda ekunciphiseni izinga le-cholesterol embi (i-LDL cholesterol) egazini. Ikwatyebile kwi-potassium. I-potassium inceda ukulawula uxinzelelo lwegazi, nto leyo enokunciphisa umngcipheko wezifo ezifana nesifo sentliziyo kunye ne-stroke.
Inciphisa umngcipheko wezifo ezingapheliyo
Njengoko besitshilo ngaphambili, iiraisins zityebile kwii-antioxidants. Zityebile ngakumbi kwiindidi ezinamandla zee-antioxidants ezibizwa ngokuba zii-phytonutrients. Uphando lubonise ukuba ezi zinokunciphisa umngcipheko wezifo ezingapheliyo ezifana nesifo seswekile, umhlaza, kunye ne-osteoporosis.
Inceda ekugayweni kokutya.
Iiraisin ziqulathe ifayibha enyibilikayo, enceda ekugayweni ngcono kwesisu kwaye inciphise iingxaki zamathumbu. Zikwaluncedo nakwiimeko ezifana nokuqhinwa.
Ilungele impilo yomlomo
Oku kuyamangalisa kancinci. Nangona ungacinga ukuba iidiliya azilungelanga amazinyo akho kuba zinamathela, oko akuyonyani. Ezinye zezondlo ezikuyo zinamandla okubulala iintsholongwane eziyingozi emlonyeni. Ngenxa yoko, zikwanceda ekuthinteleni ukubola kwamazinyo.
Ithintela i-anemia (i-anemia)
Iiraisins zingumthombo olungileyo we-iron. Ukongeza iiraisins ezimbalwa ekutyeni kwakho imihla ngemihla kunokunceda ekuthinteleni i-anemia, ebangelwa kukungabikho kwe-iron. Ukuba uziva udiniwe kwaye udiniwe ngalo lonke ixesha, oko kungaba luphawu lwe-anemia.
Ngaba kukho naziphi na iingozi zokutya iirayisi?
Bathi ukuba nantoni na eninzi ayilunganga. Kunjalo ke nangeerayisi. Nangona zisempilweni kakhulu, ukutya kakhulu kuzo kunokubangela iingxaki.
- Ukutyeba: Iiraisin zineekhalori ezininzi kunye neswekile, ngoko ke ukutya kakhulu ngaphandle kokulawula kunokukhokelela ekutyebeni okungafunekiyo.
- Ukungakhululeki kwesisu: Ekubeni ezi zinto ziphezulu kwifayibha, ukutya kakhulu ngaxeshanye kunokubangela ukudumba kunye nokungakhululeki kwesisu.
- Umngcipheko Wezibulali-zinambuzane: Ekubeni izibulali-zinambuzane zisetyenziswa kwiidiliya ezikhuliswa ngendlela eqhelekileyo, iidiliya ezomisiweyo zinokuba neentsalela zazo. Ke ngoko, kungcono ukhethe iidiliya ezomisiweyo ngendlela yendalo ukuba kunokwenzeka.
Uzongeza njani iidiliyasi ekutyeni kwakho?
Ngaphandle kokutya iirayisi kuphela, zininzi iindlela zokongeza incasa kunye nesondlo ekutyeni kwakho.
- Yifafaze phezu kwee-oats zakho, iyogathi, okanye i-cereal kwisidlo sakusasa.
- Xuba namandongomane afana neecashew kunye namandongomane ukuze wenze umxube wendlela uze uyitye.
- Yongeza kwizinto ezibhakiweyo ezifana neekeyiki, iibhisikithi kunye neescones.
- Imnandi xa ifakwa kwiisaladi, ingakumbi iisaladi zengqolowa.
- Abanye abantu bayayongeza kwizinto ezifana ne-vatalappan kunye ne-kiribat.
- Ungongeza nencasa encinci kwi-curry okanye kwi-stir-fry.
Nokuba unesifo seswekile, akukho nto imbi ngokongeza intwana encinci ekutyeni kwakho njengoko ugqirha wakho ekuyalele. Kodwa ngokuqinisekileyo kuya kufuneka uthethe nogqirha wakho ngayo loo nto.
Umyalezo Wokuya Ekhaya
- Iiraisin zizinto zokutya ezinesondlo nezimnandi, kodwa zinoshukela ophezulu kunye neekhalori, ngoko ke kubalulekile ukuzitya ngokulinganisela .
- Ii-antioxidants, i-fiber, kunye neeminerali eziqulathe zona zibonelela ngeenzuzo ezininzi kwintliziyo, kwinkqubo yokugaya ukutya, nakwimpilo iyonke.
- Ukongeza isiqingatha seediliya (malunga nesiqingatha seediliya) ekutyeni kwakho yonke imihla ngumkhwa olungileyo wempilo.
- Ukuba uzama ukulawula ubunzima bakho okanye unesifo esifana nesifo seswekile, lumka malunga nobungakanani obutyayo. Ukuba unamathandabuzo ngayo nantoni na, qhagamshelana nogqirha wakho.
- Ukuba kunokwenzeka, khetha iiraisins zendalo ukuze unciphise ukuvezwa kwezibulali-zinambuzane.
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