Konke mayelana nokwakheka kwamakhemikhali, okuqukethwe ikhalori, izinzuzo nezingozi ze-artichoke yaseJerusalema

IJerusalema i-artichoke ingumkhiqizo owaziwa ngamagama amaningi njengo "ubhekilanga onesifo sofuba", "ipheya lobumba" kanye ne- "Jerusalem artichoke".

Izwe lakulesi sitshalo sezimpande kubhekwa njengeNyakatho Melika, lapho lisakazeka khona emhlabeni wonke.

Ngaphezu kokunambitheka kwayo okungavamile, imifino yezimpande iqukethe amavithamini amaningi awusizo nezakhi zamaminerali. Lo mbhalo uchaza ngokuningiliziwe izakhiwo zesitshalo sezimpande.

Kungani kubalulekile ukwazi ukwakheka kwamakhemikhali kwesivuno sezimpande?

Inani lamakhemikhali elenziwe ngomkhiqizo alisizi nje kuphela ukufunda ngezakhiwo zalo eziwusizo, kodwa futhi lixwayisa ngokusetshenziswa uma kukhona ukuphikisana. I-artichoke yaseJerusalema ayiqukethe izinto eziyingozi, kepha naphezu kwalokhu, kunokuphikisana nokusetshenziswa kwayo.

Amavithamini, ama-micro- kanye nama-macroelements, ama-amino acid ngamagremu ayi-100 womkhiqizo ongavuthiwe

Ngenxa yokwakheka kwayo okunothile, i-artichoke yaseJerusalema ibhekwa njengelusizo kakhulu. Akugcini nje ukugcwalisa umzimba womuntu ngezinto eziwusizo, kepha futhi kuqeda izifo ezahlukahlukene.

Ukwakhiwa kwamakhemikhali empande yemifino ngamagremu ayi-100 kufaka amavithamini ahlukahlukene:

• uvithamini C - 4 mg;
• Amavithamini B - 33 mg;
• i-beta-carotene - 12 mcg.

Izinto ezincane nezikhulu ezifana ne:

• insimbi - 3.4 mg;
• i-phosphorus - 78 mg;
• potassium - 429 mg;
• i-calcium - 14 mg;
• i-magnesium - 17 mg;
• i-sodium - 4 mg;
• isibabule - 15 mg;
• i-chlorine - 47 mg;
• iodine - 10.6 mcg;
• i-aluminium - 815 mcg;
• i-boron - 100 mcg;
• ithusi - 140 mcg;
• zinc - kufika ku-290 mcg.

Ngaphezu kwalezi zinto, i-artichoke yaseJerusalema iqukethe ama-amino acid abalulekile:

1. i-valine;
2. i-leucine;
3. i-histidine;
4. threonine;
5. i-lysine;
6. i-alanine;
7. glycine nabanye abaningi.

Ukuncika kwenani lokudla namandla endleleni yokupheka

Ngokuya ngendlela yokupheka, izakhiwo eziwusizo zesitshalo sezimpande zizoshintsha:

1. Ethosiwe IJerusalema i-artichoke ilusizo kokuqukethwe kwayo okuphezulu kwe-carbohydrate, i-potassium, i-calcium, i-phosphorus nezinye izinto nazo ezigcinwe kuyo, kepha okuqukethwe kwayo kuba ngaphansi komkhiqizo omusha.
2. Ukuhamba ngomkhumbi... Okuqukethwe kwe-chlorine ne-sodium kuyanda.
3. Kushunqiswe... Ngenxa yokwelashwa okuncane kokushisa, amaphesenti abalulekile amavithamini nezinto agcinwa esitsheni sezimpande.
4. Kubilisiwe kubhekwa njengokusiza okumangazayo, ngoba ngale ndlela yokupheka izinto eziwusizo zihlala kuyo. Futhi, kwenziwa ama-decoctions okwelapha.
5. Omisiwe... Kuleli fomu, imifino yezimpande isetshenziselwa ukulungiselela izinongo nezithasiselo ezahlukahlukene. Ngalolu hlobo lokucubungula, alulahli izakhiwo zalo ezibalulekile.

Yini okuqukethwe ikhalori futhi mangaki ama-BJU akuma-gram ayi-100?

I-artichoke yaseJerusalema iwukudla okunama-kilojoule amaningi, ngakho-ke kuvame ukudliwa ngesikhathi sokudla. Imifino yezimpande ye-KBZHU ngamagremu ayi-100 yile:

• ama-carbohydrate - 12.9 g;
• amaprotheni - 2.1 g;
• amafutha - 0.1 gr.

Lokho wukuthi, amagremu ayi-100 e-artichoke yaseJerusalema aqukethe ama-kilocalories angama-61 kuphela.

I-artichoke yaseJerusalema ibhekwa njengomsoco futhi inenzuzo yokugaya ukudla ngenxa ye-fiber yayo ne-pectin.

Okuqukethwe kwekhalori kwezitsha ze-artichoke yaseJerusalema:

1. UMarmalade... Inzuzo enkulu yalesi sidlo ukuthi ilungiswa ngaphandle koshukela ongeziwe. Ku-100 g womkhiqizo, kutholakala cishe i-300 kcal.
2. Izithelo ezikhethiwe... Okuqukethwe kwekhalori ngama-100 g - 330 kcal, ama-carbohydrate - 73, amaprotheni - 8. Amafutha esitsheni esinjalo awekho, ngakho-ke angashintsha amaswidi ngesikhathi sokudla.
3. Amasaladi... Isaladi elinjalo lithathwa njengelinempilo kakhulu nelokudla. Ngama-gramu ayi-100 wama-calories - 93, ama-carbohydrate - 10, amaprotheni - 2. 27 amagremu, nama-gramu amahlanu kuphela amafutha.
4. Iziphuzo... Ungalungisa hhayi kuphela ama-decoctions okwelapha kusuka emifino yezimpande, kodwa futhi netiye namajusi. Lezi ziphuzo zisiza ukuthuthukisa impilo futhi zinama-calories aphansi. Ku-100 g, cishe i-60 kcal.
5. Isitshulu ne-artichoke yaseJerusalema... Iresiphi ingahluka ngokungeza noma yimiphi imifino eyengeziwe. Kulokhu, okuqukethwe kwekhalori kuzoya ngazo zonke izithako ezisendishini.

Ngokuya ngokwakhiwa kwamakhemikhali, ipheya lobumba liphakeme kunezilimo zezimpande ezinjengalezi: izaqathe, ama-beet, amazambane kanye netheniphu.

Izinzuzo, ukulimala kanye nokuphikisana okungenzeka

Ngenxa yokuqukethwe okuphezulu kwezinto ezahlukahlukene ekwakhiweni kwamakhemikhali kwe-artichoke yaseJerusalema, inezindawo eziningi eziwusizo:

• kwehlisa ushukela wegazi;
• uhlanza umzimba wobuhlungu;
• ithuthukisa ukusebenza kwepheshana lamathumbu;
• kunciphisa ingcindezi;
• kubeka kahle umgudu wokugaya ukudla;
• kwehlisa amazinga e-cholesterol;
• isusa usawoti okweqile;
• kwandisa i-hemoglobin;
• kulesetayelekile umzimba we-metabolism;
• kuvimbela ukwakheka kwamahlule egazi;
• kuqinisa amasosha omzimba;
• kuthuthukisa isimo sesikhumba;
• kusiza ukunciphisa umzimba.

Ngenxa yokuthi i-artichoke yaseJerusalema ayiqukethe izinto eziyingozi, akunakuphikisana nokusetshenziswa kwayo.

Okuyinhloko yilezi:

• ukungabekezelelani komuntu ngamunye;
• ukuthambekela kokwanda kwegesi.

Odokotela abeluleki ukuthi badle inani elikhulu lemifino yezimpande ngosuku, ngoba iqukethe ama-amino acid ayi-8, okunzima ukuwafaka emzimbeni womuntu.

IJerusalema i-artichoke isitshalo esimangalisayo esingagcini nje ngokuthuthukisa impilo, kepha futhi singeza okumnandi ezitsheni eziningi. Ngokukungenisa ekudleni kwakho, ungakhohlwa ngezifo eziningi unomphela. Into esemqoka ukwazi isilinganiso sokusetshenziswa kwansuku zonke kwezitshalo zezimpande futhi ucabangele izici zomzimba wakho.

I-artichoke yaseJerusalema yisilimo esingenasizotha futhi esisabalele esingatshalwa yonke indawo. Ngasikhathi sinye, kubalulekile ukukhetha izinhlobo ezifanele, ukugcina imigomo nemithetho yokutshala, futhi ucabangele izici zokuvuna nokugcina isivuno. Uma i-artichoke yaseJerusalema ithatha indawo engaphezulu kakhulu yensimu, kuzosiza ukukhumbula izindlela zokulwa nesiko.

Siphakamisa ukuthi ubuke ividiyo ngezinzuzo ze-artichoke yaseJerusalema kanye nezinyathelo zokuyisebenzisa:

Bukela ividiyo: 50 People Try to Make an Over Easy Egg. Epicurious (Juni 2024).