Ngokuqinisekileyo, izihlandlo ezingaphezu kwesinye, uye wazibuza enoba iminquma iluncedo kusini na kwimpilo yakho okanye ikwenza utyebe. Kwaye kukuba ezi zidume ngokutya kwe-caloric. Ukongezelela, siyayidibanisa neso sidlo esimnandi sangaphambi kokutya kwaye, singazi iimpawu zayo, sisenza silumke. Kulungile hlisa umoya, ungayeki ukuzisebenzisa. Iminquma inezondlo kakhulu kwaye isempilweni kwaye unokukwazi ukuyihlawula ngokuqinisekileyo!
Iminquma kukutya kweenkwenkwezi kukutya kwethu kweMeditera. Ziziqhamo ezincinci ezikhula kwimithi yomnquma kwaye ziyinxalenye yeziqhamo ezibizwa ngokuba iidrupes okanye iziqhamo zamatye. Zihlobene neemango, icherry, iipesika, iialmondi kunye neepistachios.
Siqhele ukuzonwabela kwiisaladi, iisandwich kunye ne-appetizer. I-avareji yomnquma inobunzima phakathi kwe-3 kunye ne-5 grams. Kodwa xa kuthethwa ngobuhle bayo, eminye iminquma engekavuthwa iba luhlaza ize ibemnyama xa ivuthiwe. Abanye bahlala beluhlaza naxa sele bevuthwe ngokupheleleyo.
Kummandla weMeditera, i-90% yeminquma isetyenziselwa ukwenza ioli yomnquma, kodwa ngaba ngokwenene sisiqhamo esiphilileyo?
Izondlo
Iminquma ityebile kakhulu kwivithamin E kunye nezinye ii-antioxidants ezinamandla. Ngaphezu koko, amanqatha ayo asempilweni atsalwa ukuvelisa ioyile yomnquma, enye yezona zinto ziphambili kukutya okunempilo okumangalisayo kweMeditera.
Iminquma iqulethe i-115 ukuya kwi-145 iikhalori nge-100 grams, okanye ilingana neekhalori ezingama-59 nge-olive ezili-10. Kwi-100 grams nganye yoku kutya sifumana la maxabiso esondlo:
- Amandla: 115 calories
- Amanzi: 80%
- Iiprotheni: 0,8 gram
- Iikhabhohayidrethi: 6,3 grams
- Iswekile: 0 grams
- Ifayibha: 3,2 iigrem
- Amafutha: 10,7 gram
- Igcwele: 1,42 grams
- I-Monounsaturated: 7,89 grams
- I-Polyunsaturated: 0,91 grams
Iminquma iqulethe i-11 ukuya kwi-15% yamafutha, apho i-74% i i-oleic acid, uhlobo lwe-monounsaturated fatty acid. Yeyona nxalenye iphambili yeoli yomnquma. I-Oleic acid idityaniswe neenzuzo ezininzi zempilo, kubandakanya ukuncipha kokudumba kunye nomngcipheko ophantsi wesifo sentliziyo. Inokunceda nasekulweni umhlaza.
Kwelinye icala, iicarbohydrates ziquka i-4 ukuya kwi-6% yeminquma, nto leyo eyenza ukuba a isiqhamo esisezantsi se-carb. Uninzi lwezi carbohydrates yifiber. Enyanisweni, i-fiber yenza i-52-86% ye-carbohydrate epheleleyo. Ke ngoko, umxholo we-carbohydrate egayiweyo uphantsi kakhulu. Nangona kunjalo, iminquma isengowona mthombo umbi wefiber, kunye neminquma eyi-10 ibonelela kuphela malunga ne-1,5 grams.
Izinzuzo
Iminquma isisiseko sokutya kweMeditera. Zinxulunyaniswa neziphumo ezininzi ezilungileyo zempilo, ngakumbi kwimpilo yentliziyo kunye nokuthintela umhlaza.
Zityebile kwiivithamini kunye neeminerali
Iminquma ngumthombo olungileyo weevithamini kunye neeminerali ezininzi, ezinye zazo zongezwa ngexesha lokulungiswa. Iikhompawundi eziluncedo zesi siqhamo zezi:
- Vitamin E. Ukutya kwezityalo ezinamafutha amaninzi kaninzi kuqulethe izixa ezikhulu zale antioxidant inamandla.
- Intsimbi. Iminquma emnyama ngumthombo olungileyo we-iron, obalulekileyo kwiiseli ezibomvu zegazi ukuthwala ioksijini.
- Ubhedu. Le minerali iyimfuneko idla ngokunqongophala ekutyeni okuqhelekileyo kwaseNtshona. Ukungabikho kobhedu kunokunyusa umngcipheko wesifo senhliziyo.
- Ikhalsiyam. Yeyona minerali ininzi emzimbeni, kwaye iyimfuneko ekusebenzeni kwamathambo, izihlunu kunye nemithambo-luvo.
- Isodium. Uninzi lweminquma inezixa eziphezulu zesodium njengoko zipakishwe kwibrine okanye emanzini anetyuwa.
Iipropathi ze-Antioxidant
I-Antioxidants ekutyeni ibonakaliswe ukunciphisa umngcipheko wezifo ezingapheliyo, ezifana nesifo senhliziyo kunye nomhlaza. Iminquma zizityebi kwi-antioxidants, kunye neenzuzo zempilo ukusuka ekulweni nokudumba ukuya ekunciphiseni ukukhula kwe-microorganism.
Ukutya intsalela yepulpy kwiminquma kubonakaliswe ukonyusa kakhulu amanqanaba egazi e-glutathione, enye yezona antioxidants zinamandla emzimbeni.
Ukuphucula impilo yentliziyo
I-cholesterol ephezulu yegazi kunye noxinzelelo lwegazi yimiba eyingozi kwisifo senhliziyo. I-Oleic acid, eyona asidi enamafutha kwiminquma, inxulunyaniswa nempilo engcono yentliziyo. Siyakwazi ukulawula amanqanaba e-cholesterol kwaye sikhusele i-cholesterol ye-LDL (embi) kwi-oxidation.
Ukongezelela, olunye uhlolisiso lubonisa ukuba iminquma neoli yomnquma inokunciphisa uxinzelelo lwegazi. Nangona kunjalo, kufuneka isetyenziswe ngokumodareyitha kwaye ithathele ingqalelo i-fat fat daily intake.
Ukuphucula impilo yamathambo
I-Osteoporosis ibonakala ngokuncipha kwamathambo kunye nomgangatho wamathambo. Inokunyusa umngcipheko wokuqhekeka. Amazinga e-Osteoporosis asezantsi kumazwe eMeditera kunakulo lonke elaseYurophu, ekhokelela kuqikelelo lokuba iminquma inokukhusela kule meko.
Ezinye zezityalo zezityalo ezifumaneka kwiminquma kunye neoli yeoli ziye zaboniswa ukunceda ukukhusela ukulahleka kwethambo kwezinye izifundo.
ukuthintela umhlaza
Iminquma neoli yomnquma zisetyenziswa kakhulu kummandla weMeditera, apho umlinganiselo womhlaza nezinye izifo ezingapheliyo uphantsi kunakwamanye amazwe aseNtshona.
Ngoko ke, kunokwenzeka ukuba iminquma inceda ukunciphisa umngcipheko womhlaza. Oku kunokuba ngenxa yenxalenye yomxholo wayo ophezulu we-antioxidants kunye ne-oleic acid. Nangona kunjalo, uphando lwabantu luyafuneka ukuqinisekisa ezi ziphumo.
Ingozi ekhoyo
Iminquma inyamezeleka kakuhle ngabantu abaninzi, kodwa inokuba netyuwa eninzi ngenxa yolwelo olukuyo.
- Allergy Nangona ukwaliwa nomungu womnquma kuyinto eqhelekileyo, kunqabile ukwalana neminquma. Emva kokutya iminquma, abantu abanovelwano banokufumana ukungahambi kakuhle emlonyeni okanye emqaleni.
- Isinyithi esinzima. Iminquma inokuqulatha isinyithi esinzima kunye neeminerali ezifana ne-boron, isulfure, i-tin, kunye ne-lithium. Ukutya isixa esikhulu sesinyithi esinzima kunokulimaza impilo kwaye kwandise umngcipheko womhlaza. Nangona kunjalo, isixa sezi zinyithi kwiminquma sikholisa ukuba ngaphantsi komda osemthethweni. Ngoko ke, esi siqhamo sithathwa njengekhuselekile.
- Acrylamide. I-Acrylamide inxulunyaniswe nokonyuka komngcipheko womhlaza kwezinye izifundo, nangona ezinye izazinzulu zithandabuza unxibelelwano. Nangona kunjalo, abasemagunyeni bacebisa ukunciphisa ukuthathwa kwe-acrylamide kangangoko kunokwenzeka.
Ngaba iminquma iyakutyebisa?
Njengoko sibonile, bane-caloric density ephantsi ngokuphawulekayo. Ubuninzi beCaloric ngumlinganiselo wenani leekhalori ekutyeni okunxulumene nobunzima okanye umthamo wokutya (ngeegram). Ngokuqhelekileyo, nayiphi na ukutya kunye ne-caloric density ye-4 okanye ngaphezulu ibhekwa njengephezulu. Umnquma opheleleyo omnyama okanye oluhlaza une-caloric density ye-1 ukuya kwi-1,5.
Noko ke, ngoxa iminquma inee<em>kilojoule eziphantsi yaye inokukunceda unciphise umzimba ngeendlela ezininzi, yeyona iyonwaba kakhulu. ngokumodareyitha ngenxa yetyuwa eninzi, kunye namafutha ayo onke. Kwakhona, ukuba awujongi ubungakanani bezabelo zakho, inani leekhalori kwiminquma inokongeza ngokukhawuleza.
Ukugcina ukutya kwakho kwamafutha ahluthayo ngaphakathi kwezikhokelo ezicetyiswayo, kungcono ukunciphisa ukutya kwakho ukuya kwi-56 ukuya kwi-84 grams, malunga ne-16 ukuya kwi-24 encinci ukuya kwi-olive ephakathi, ngosuku.
Iminquma, eluhlaza okanye emnyama?
Okokuqala, kufuneka wazi ukuba ezimnyama azikho iindidi zomnquma ngokwazo. Eziluhlaza, xa zikhulile, ziba mnyama zidlula umbala omfusa kwaye, kamva, zibe mnyama. Ngoko ke, iminquma emnyama zizinto eziluhlaza eziqokelelwe kwinkqubo yokuvuthwa okulandelayo.
Umahluko osisiseko phakathi kwezi zibini kukuba ezimnyama zinexabiso eliphezulu kakhulu le-caloric kunezo eziluhlaza. Ngokumalunga neeminerali kunye neevithamini zifana kakhulu phakathi kwezi zimbini. Ngoko ke, into ebaluleke kakhulu omele uyithathele ingqalelo xa ukhetha i-caloric intake yabamnyama ngaphezu kwezinto eziluhlaza. Nangona kunjalo, ezimnyama zinencasa ngakumbi kwaye amandla azo athatha phezulu, into ekufuneka yaziwe ngokuxhomekeke kwixesha lokutya kwakho.
Ngoku ukuba imozulu entle isondela, ufuna ukuhlala kwi-terrace encinci elangeni. Akukho nto ingcono ukonwabela i-aperitif kunokwazi ukuba kukutya okuphezulu!
Indlela yokusela?
Sinokuthenga iminquma ngeendlela ezininzi kwiivenkile ezininzi zokutya. Sinokuzifumana zinkonkxiweyo okanye zifakwe ebhotileni kwisisombululo setyuwa okanye samanzi. Singakwazi ukufumana iminquma emitsha kwivenkile yegrosari okanye kwivenkile ekhethekileyo yeMeditera. Iminquma inokunikwa ngokupheleleyo okanye kwibhodi ye-charcuterie okanye ipleyiti yetshizi.
Iindlela eziqhelekileyo zokusebenzisa umnquma kwiiresiphi zezi:
- zibeke kwi-hummus
- Njengesithako sokuhlobisa okanye i-cocktail
- Sebenzisa njengesiseko sokugqoka isaladi
- Yinqumle ukuyisebenzisa kwiresiphi
- Sika kwaye usebenzise njenge-pizza topping.
- Yongeza kwiipasta izitya
- Sika kwaye usebenzise njengokuzaliswa kwesandwich.
- Gcwalisa iminquma emikhulu ngetshizi ethambileyo kwaye usebenze njenge-appetizer.
- njenge pate