Ama-raisin ayinto sonke esithanda ukuyidla. Ingabe lezi zinto ezincane esizithola sizinambitha ekhekheni, e-pudding, futhi ngezinye izikhathi ngisho nase-sambol kashukela zilungile ngempela emizimbeni yethu? Noma ingabe zimbi emizimbeni yethu ngenxa yobumnandi bazo? Abanye bathi ukudla lezi zinto kusenza sikhuluphale. Abanye bathi zilungile kakhulu emizimbeni yethu. Ngakho-ke namuhla, ake sifunde konke ngala magilebhisi omisiwe, noma ama-raisin.
Ziyini lezi zithelo zomvini?
Kalula nje, amagilebhisi omisiwe amagilebhisi omisiwe kahle. Uma amagilebhisi omisiwe, amanzi awo ayancipha, futhi izakhamzimba zawo kanye noshukela kugxilwe endaweni eyodwa. Yingakho amagilebhisi anambitheka kamnandi kunamagilebhisi avamile.
Kunezinhlobo eziningana zama-raisin esizithenga esitolo namuhla. Uzibonile ezimnyama, ezigolide, ezincane kakhulu... Zibizwa ngamagama ahlukene. Ake sibone ukuthi umehluko uyini phakathi kwezinhlobo ezintathu eziyinhloko.
1. Ama-raisin ajwayelekile
Lawa amagilebhisi omisiwe amnyama noma ansundu kakhulu esivame ukuwabona. Enziwa ngokushiya amagilebhisi elangeni bese ewomisa ngokwemvelo cishe amasonto amathathu. Le nqubo yiyo ewanika umbala wawo omnyama.
2. Ama-sultana noma ama-raisins egolide
Kungenzeka ukuthi uke wabona ama-raisins egolide, anombala ophuzi. Abantu abaningi bawabiza ngokuthi "ama-Golden Raisins". Enziwe ngamagilebhisi aluhlaza. Esikhundleni sokuwomisa ngokwemvelo elangeni, omiswa ngokushesha kusetshenziswa imishini (''ama-dehydrators''). Futhi, ngaphambi kokumiswa, acwiliswa esixazululweni esibizwa ngokuthi "i-sulfur dioxide", esigcina umbala wamagilebhisi egolide. Athambile kancane, amnandi, futhi anomsoco kunemagilebhisi avamile.
3. Ama-currant
Lawa akuwona amajikijolo esiwazi ngokuthi 'ama-black currant', akunjalo? Enziwe ngohlobo lwamagilebhisi oluncane kakhulu, olungenambewu. Abizwa nangokuthi '(ama-Zante currant)'. Lawa ngamagilebhisi amancane kakhulu omisiwe. Ngokuphathelene nokunambitheka, amuncu kancane kunezinye izinhlobo ezimbili, futhi awamnandi kangako.
Ingakanani inani lokudla okunempilo lalezi zinto?
Inani lokudla okunempilo lazo zonke izinhlobo ezintathu zama-raisin cishe liyafana. Zonke lezi zinhlobo zicebile ngama-antioxidants, abaluleke kakhulu emzimbeni wethu. Lawa ma-antioxidants avikela amangqamuzana omzimba wethu ezinhlayiyeni eziyingozi ezingawalimaza. Ngaphezu kwalokho, acebile nangamaminerali afana nensimbi, i-potassium, ithusi, kanye ne-manganese.
Ithebula elingezansi lizokunikeza umbono omuhle ngenani lokudla okunempilo lalezi zinto. Lezi zilinganiso zisekelwe ekuphakelweni okujwayelekile kwenkomishi eyi-1/4.
| Isigaba sezakhamzimba | Ama-raisin avamile | AmaSultana | Ama-currant |
|---|---|---|---|
| Okuqukethwe kwamakhalori | 120 | 130 | 110 |
| Ushukela | amagremu angu-26 | Amagremu ayi-10 | amagremu angu-27 |
| I-Fiber | Amagremu ama-2 | Igremu eli-1 | Amagremu ama-3 |
| Insimbi | I-milligram eyi-1 | I-milligram eyi-1 | 1.5 milligrams |
Okubalulekile, yize ama-raisin enamafutha amaningi, anenkomba ye-glycemic ephansi kuya kwephakathi. Lokhu kusho ukuthi ukuwadla akubangeli ukwanda okungazelelwe kwamazinga kashukela egazini njengokunye ukudla okumnandi.
Yiziphi izinzuzo zempilo zokudla amagilebhisi omisiwe?
Ama-raisin awayona nje isidlo esimnandi. Uma edliwa ngokulinganisela, anezinzuzo eziningana empilweni yakho.
Kuhle empilweni yenhliziyo
I-fibre etholakala kumagilebhisi isiza ukunciphisa izinga le-cholesterol embi (i-LDL cholesterol) egazini. Icebile futhi nge-potassium. I-Potassium isiza ukulawula umfutho wegazi, okunganciphisa ingozi yezimo ezifana nesifo senhliziyo kanye nesifo sohlangothi.
Kunciphisa ingozi yezifo ezingamahlalakhona
Njengoba sishilo ngaphambili, ama-raisin acebile ngama-antioxidants. Acebile kakhulu ekilasini elinamandla lama-antioxidants abizwa ngokuthi ama-phytonutrients. Ucwaningo lukhombisile ukuthi lokhu kunganciphisa ingozi yezifo ezingamahlalakhona ezifana nesifo sikashukela, umdlavuza kanye ne-osteoporosis.
Kusiza ekugayweni kokudla.
Ama-raisin aqukethe i-fibre encibilikayo, esiza ekugayeni ukudla okungcono futhi anciphise izinkinga zamathumbu. Aphinde abe wusizo ezimweni ezifana nokuqunjelwa.
Kuhle empilweni yomlomo
Lokhu kuyamangaza kancane. Nakuba ungase ucabange ukuthi ama-raisin awalungele amazinyo akho ngoba ayanamathela, akulona iqiniso lelo. Ezinye zezakhamzimba ezikuwo zinamandla okubulala amagciwane ayingozi emlonyeni. Ngakho-ke, ziyasiza nasekuvimbeleni ukubola kwamazinyo.
Kuvimbela i-anemia (i-anemia)
Ama-raisin angumthombo omuhle we-iron. Ukwengeza ama-raisin ambalwa ekudleni kwakho nsuku zonke kungasiza ekuvimbeleni i-anemia, ebangelwa ukuntuleka kwe-iron. Uma uzizwa ukhathele futhi ukhathele ngaso sonke isikhathi, kungaba uphawu lwe-anemia.
Ingabe zikhona izingozi zokudla amagilebhisi omisiwe?
Bathi ukudla okuningi kakhulu akukuhle. Kunjalo nangama-raisin. Nakuba enempilo kakhulu, ukudla kakhulu kwawo kungabangela izinkinga ezithile.
- Ukukhuluphala: Ama-raisin aphezulu ngama-calories noshukela, ngakho-ke ukudla kakhulu ngaphandle kokulawula kungaholela ekukhuluphaleni okungafuneki.
- Ukungakhululeki esiswini: Njengoba lokhu kugcwele i-fiber, ukudla kakhulu ngesikhathi esisodwa kungabangela ukuqunjelwa kanye nokungakhululeki esiswini.
- Ingozi Yokubulala Izinambuzane: Njengoba izibulala-zinambuzane zisetshenziswa kumagilebhisi akhuliswa ngendlela evamile, amagilebhisi omisiwe nawo angase abe nezinsalela zawo. Ngakho-ke, kungcono ukukhetha amagilebhisi omisiwe ngendlela yemvelo uma kungenzeka.
Ufaka kanjani ama-raisin ekudleni kwakho?
Ngaphandle kokudla ama-raisin kuphela, kunezindlela eziningi zokwengeza ukunambitheka kanye nokudla okunomsoco ekudleni kwakho.
- Fafaza phezu kwe-oats yakho, i-yogurt, noma okusanhlamvu kwasekuseni.
- Hlanganisa namakinati anjenge-cashew namakinati ukuze wenze ingxube ye-trail bese uyidla.
- Faka ezitsheni ezibhakiwe njengamakhekhe, amabhisikidi, nama-scone.
- Kumnandi uma kufakwe kumasaladi, ikakhulukazi amasaladi okusanhlamvu.
- Abanye abantu bayayengeza ezintweni ezifana ne-vatalappan kanye ne-kiribat.
- Ungangeza nobumnandi obuncane ku-curry noma ku-stir-fry.
Ngisho noma unesifo sikashukela, akukho okubi ngokufaka inani elincane kakhulu ekudleni kwakho njengoba kuqondiswe udokotela wakho. Kodwa kufanele nakanjani ukhulume nodokotela wakho ngakho.
Umlayezo Wokuya Nawe Ekhaya
- Ama-raisin ayikudla okunomsoco futhi okumnandi, kodwa aphezulu kushukela nama-calories, ngakho-ke kubalulekile ukuwadla ngokulinganisela .
- Ama-antioxidants, i-fiber, kanye namaminerali aqukethe anikeza izinzuzo eziningi zenhliziyo, uhlelo lokugaya ukudla, kanye nempilo iyonke.
- Ukwengeza ingcosana (cishe ingcosana) yamagilebhisi ekudleni kwakho nsuku zonke kuwumkhuba omuhle wezempilo.
- Uma uzama ukulawula isisindo sakho noma unesifo esifana nesifo sikashukela, qaphela inani olidlayo. Uma ungabaza nganoma yini, xhumana nodokotela wakho.
- Uma kungenzeka, khetha ama-raisin angokwemvelo ukuze unciphise ukuchayeka ezibulala-zinambuzane.
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