Ngaphandle kodumo lwawo olubi, umkhiwane ubonelela ngeenzuzo ezininzi zempilo. Ngokuchasene nenkolelo ethandwayo, inokufakwa kwiirejimeni zokulahlekelwa kwesisindo. Esi siqhamo, siphantsi kweekhalori kodwa sinexabiso eliphezulu lezondlo, asikhuthazi nje ukuhlutha kodwa sineenzuzo eziphawulekayo zempilo.
Kweli nqaku siza kuchitha intsomi yokuba amakhiwane ayatyebisa o hayi.
Ayatyebisa na ngamakhiwane?
Nangona kungabikho ukhetho oludumileyo phakathi kwabo bafuna ukunciphisa umzimba, amakhiwane anexabiso eliphantsi kakhulu lamandla, kunye neekhalori ezingama-65 kuphela nge-100 grams. Ubude bala makhiwane bunokusuka kuma-55 ukuya ngaphezulu nje kwe-70 mm, kwaye anobunzima obumalunga nama-40 ukuya kuma-60 g. Ukwenza izibalo ezithile, ikhiwane elinobunzima be-40 grams liqulethe kuphela iikhalori ezingama-26, ngelixa i-60 gram fig inikeza i-39 calories. Ke ngoko, ngokusekwe kubungakanani bayo, kunokucingelwa ukuba ukutya amakhiwane ama-3 kuya kuba malunga nokulingana nomndilili wekhalori ethathwa kwisiqhamo esinye.
Ngokuxhomekeke kwimbonakalo yabo yangaphandle, amakhiwane anokuthiwa amhlophe, amnyama okanye abomvu. Noko ke, abo babizwa ngokuba ngabamhlophe Azikho mhlophe ncam, kodwa zinebala elityheli okanye eliluhlaza. Zinemilo enkulu, engqukuva, kunye nolusu olungqindilili kunye nengaphakathi elimhlophe. Kwelinye icala, amakhiwane amnyama anemibala eyahlukeneyo emnyama, ebomvu nemfusa. Ekugqibeleni, amakhiwane abomvu abonisa iithoni eziluhlaza.
Iinzuzo zamakhiwane
Kuzo zonke iigram ezili-100 zesi siqhamo, kukho amaxabiso esondlo alandelayo:
- Iinzuzo zokugalela amanzi zibalelwa kumthamo wamanzi aphezulu, ophakathi kwama-70% nama-80%.
- Umxholo opheleleyo we-carbohydrate, oquka i-sucrose, i-glucose kunye ne-fructose, ifikelela kwi-16 grams.
- Ukusetyenziswa kwefiber, leyo ngokwesiqhelo iba phakathi kwe 2 kunye ne 3 grams, ineenzuzo ezininzi ezibandakanya ukuphucula ukuhamba kwamathumbu emathunjini, ukukhuthaza ukuhlutha kunye nokunceda ukulawula amanqanaba e-cholesterol yegazi.
- I-mucosa ye-gastrointestinal iyakwazi ukugaya ngokulula ngoncedo lwe-emollients kunye ne-softeners, eyenza ukuba isebenze kakhulu.
- Umzobo uqulethe isixa esikhulu se potassium kunye nesixa esincinci sesodium, leyo yenza kube yinto efanelekileyo kubantu abanoxinzelelo lwegazi oluphezulu okanye iimeko ze-cardiovascular. Nangona kunjalo, abantu abanesifo sezintso kufuneka balumke kwaye banciphise ukutya kwabo kwe-potassium. Ukongezelela, amakhiwane ngumthombo omhle we-calcium kunye ne-magnesium, enegalelo ekusebenzeni okunempilo kwenkqubo yokugaya, ukulawulwa kweenkqubo ze-nervous kunye ne-muscular, ukubunjwa kwamathambo aqinileyo kunye namazinyo, ukuphucula ukusebenza komzimba kunye nomphumo omnene we-laxative.
- Uluhlu lweevithamini ezinamakhiwane anazo: A, C, E, kwakunye neB1, B2, B3, B5, B6 kunye neB12.
- Zombini i-phytosterols kunye ne-polyphenols zidlala indima ebalulekileyo ekugcineni impilo yonke kunye nokuphila kakuhle.
- Ngokusebenzisa iivithamini A, C kunye ne-E, ineempawu ze-antioxidant ezichasene nemiphumo eyingozi ye-radicals yamahhala, ngaloo ndlela ikhusela ukuguga kwamaselula ngaphambi kwexesha kunye nokunciphisa umngcipheko wezifo zenhliziyo kunye neentlobo ezithile zomhlaza.
- Ifanelekile kubantu abanesifo seswekile. Ukutya ngakunye, emva kokugaya, kunamandla okunyusa amanqanaba eglucose yegazi ukuya kumaqondo ahlukeneyo ngeendlela ezahlukeneyo. Iziphumo ze-glycemic index (GI) zingahlelwa njengephakathi okanye phezulu (xa idlula i-50) okanye iphantsi (xa ingaphantsi kwe-50). Umzekelo, Ikhiwane elinobunzima obuphakathi kwe-40 kunye ne-60 grams linoluhlu lwe-GI oluphakathi kwe-14 ukuya kwi-21.
- Ubukho be-cradine, i-ferment yokugaya, iququzelela ukucolwa kwaye ikhuthaze ukugaya okunempilo.
- Iiasidi eziphilayo ezikhoyo ziquka i-citric acid, i-malic acid kunye ne-acetic acid.
- Ilungele abantu abanengxaki yobunzima bobunzima obugqithisileyo okanye ukutyeba kakhulu, olu khetho lusebenza njengendawo ethatha indawo yeedessert eziqhelekileyo ezineswekile ezidla ngokunyusa utyekelo lwabo lokukhobokisa. Ngokukhetha le ndlela ingenye, basenokonwabela ukonwabela ukutya into eswiti ngelixa bephepha ukugqithisa. Ukongezelela, olu khetho lunikeza inzuzo eyongezelelweyo yeziqhamo ezinomsoco, ezibonelela nge-satiety kunye ne-fiber exabisekileyo, ngenxa ye-glycemic index ephantsi.
- Iipropathi ezichasayo zokuvuvukala kwesi sixhobo zisebenza kakuhle ekupheliseni ukuphazamiseka komzimba kunye neentlungu.
- Olu khetho lukhethekileyo luxhomekeke kubantu abanengxaki yokudinwa kwengqondo.
- Iimbaleki musa amava izibonelelo zale mveliso phambi kokhuphiswano, ukususela Umxholo wefiber ephezulu unokubangela ukuphazamiseka kwesisu.
Ezinye izibonelelo zempilo
Ukulawulwa kwe-cholesterol kunye namanqanaba e-glucose egazini, kunye nokuququzelela ukuhamba kwamathumbu emathunjini, kuthandwa yimicu e-soluble. IPectin, eyona ntsinga i-soluble fiber, idlala indima ebalulekileyo ekunciphiseni amanqanaba e-cholesterol eyingozi (LDL) egazini.
Ngombulelo kumxholo wabo wefayibha, amakhiwane anesiphumo sokutya kunye namandla athambileyo okuthambisa, okwenza abe luncedo kulawulo lobunzima. Ukutya amakhiwane amabini okanye amathathu ngaphambi kokutya kunokunciphisa ukutya kwaye kusebenze njengokhetho olunempilo kunye nolunye uhlobo lweedessert ezinoshukela kunye nokutya.
Amakhiwane atyebile kwi-omega 3 kunye ne-6 e-fatty acids, kunye ne-potassium, enegalelo ekugcineni impilo ye-cardiovascular. Banokunceda ukulawula amanqanaba aphezulu oxinzelelo lwegazi kunye nokunciphisa umngcipheko wokuhlaselwa yintliziyo okanye iingxaki ze-coronary. Ukusetyenziswa kwetyuwa ngokugqithisileyo yenye yezona zinto zibangela uxinzelelo lwegazi oluphezulu, kodwa amakhiwane anokunceda ukubuyisela ukulinganisela kunye nokukhusela ukunyuka kwayo. Ukongezelela, ukubunjwa kwamaminerali amakhiwane, ngokukodwa i-calcium (35 mg nge-100 grams) kunye ne-magnesium (17 mg nge-100 grams), ikhuthaza ukusebenza kakuhle kwenkqubo ye-nervous and musculoskeletal.
Amakhiwane, njengomthombo wendalo weswekile, anokunyusa amanqanaba amandla kunye nokuphucula isimo sengqondo. Okokugqibela, ukusetyenziswa rhoqo kwamakhiwane kunokunceda ukuthintela ukuwohloka kwe-macular. Iingcali eziphuma kwinkonzo yeOphthalmology kwiSibhedlele seYunivesithi yaseNuestra Señora de la Candelaria (HUNSC) ziye zafumanisa ukuba ukutya ubuncinci be-2 ukuya kwi-3 yemihla ngemihla yokunikezelwa kwamakhiwane kunokuyilwa ngempumelelo le ngxaki, Ichaphazela kakhulu abantu abaneminyaka engama-60 nangaphezulu.
Ndiyathemba ukuba ngolu lwazi unako ukukhupha intsomi yokuba amakhiwane akwenza utyebe okanye cha.