Iingenelo ezimangalisayo zeerasentyisi azibaleki

Iingenelo ezimangalisayo zeerasentyisi azibaleki

Iraisins idume ngokuba yongezwa okumnandi kwibran cereal, oatmeal, kunye nokunye ukutya okuninzi kunye nezimuncumuncu, kodwa abanye abantu bacinga ngeerasentyisi njengeebhari zeziqhamo ezineswekile ephezulu.

Iiraisins zikwabonelela nezinye izibonelelo zezondlo ezifana neevithamini, iiminerali kunye ne-antioxidants, ngokwento epapashwe yiwebhusayithi ethi "Ukutya kakuhle".

umdiliya owomileyo

Iirasins zimdiliya ezomisiweyo.Emva kokuvuna, imidiliya evuthiweyo ibekwa elangeni ukuze yome.Inkqubo yokomisa ibona imidiliya eluhlaza ijika ibenombala omdaka omnyama kwaye zonke iiswekile zendalo zixinene ngaphakathi.Iidiliya zingomiswa ngendlela elawulwa ngakumbi. inkqubo yangaphakathi ebandakanya ukunyanga ngelye kunye nesulfur dioxide, yindlela ethintela amaxolo ediliya ukuba angajiki abemdaka ngexesha lomiswa, kwaye iwanike umbala omthubi oqaqambileyo, obizwa ngokuba yi “golden raisin”.

Iinyaniso zezondlo malunga neerasentyisi

Ngokutsho kwe-USDA, i-half-cup ye-raisins iqulethe:
• Iikhalori: 120
• Iprotheyini: 1 gram
• Amafutha ewonke: 0 grams
• Iicarbohydrates: 32 grams
• Ifayibha: 2 grams
• Iiswekile: 26 grams
• I-Potassium: 298 mg
• I-calcium: 25 mg

Iinzuzo zempilo zeerasentyisi

Iiraisins zizityebi kwiinzuzo ezininzi zempilo, ngolu hlobo lulandelayo:

1. Ukubonelela ngefayibha enempilo emathunjini

Isiqingatha sekomityi yeerasintyisi iqulethe i-2 grams yefiber, exhasa amathumbu kunye nempilo yentliziyo, kwaye iirasentyisi zinokuba yindlela eluncedo yokufikelela kwimfuno yemihla ngemihla yefiber, ukusuka kwi-28 ukuya kwi-34 grams, ecetyiswayo kwi-2020-2025 Dietary Guidelines for AmaMelika.

2. Yandisa ukutya kwakho kwe-potassium

Iiraisins zikwayindlela enhle yokufumana i-potassium eninzi ekutyeni. Ngokutsho kwamaZiko ezeMpilo eSizwe ase-US, i-potassium ibalulekile kwizihlunu, ukulawula izinga lentliziyo, kunye nokulinganisela kwamanzi emzimbeni.

3. Iswekile yegazi kunye noxinzelelo

Kukho ubungqina bokuba iirasins zinokunceda impilo ngezinye iindlela, utshilo uMaggie Moon, ingcali yezondlo eLos Angeles kunye nombhali we-MIND Diet. igazi".

4. I-Prebiotics, i-antioxidants kunye ne-antibacterial agents

Iiraisins ziqulethe i-antioxidants ezinokunceda ukunyusa ukusebenza kwentliziyo, kwaye zinezixhobo zokulwa ne-antibacterial ezinokuphucula impilo yomlomo. Iiraisins ziqulethe i-prebiotics, enokukhuthaza impilo yamathumbu.

iingozi ezinokubakho

Ingcali yezondlo iNyanga igxininisa ukuba kunzima ukutya kakhulu ukutya kwendalo ukuya kwinqanaba lokufumana isiphumo esibi esinentsingiselo, siphawula ukuba iziphumo ezibi kakhulu ezinokuthi zenzeke xa utya kakhulu iirasentyisi sisisu esibuhlungu, mhlawumbi ngenxa yefiber egqithisileyo, i-potassium okanye utywala. iiswekile. Inyanga icebisa ukuba kusetyenziswe malunga nekota yekomityi, kwaye ukuba abanesifo seswekile kufuneka badibane nogqirha wabo okanye i-dietitian ukuze bafumane iingcebiso, kuba nokuba incinci yeerasentyisi ingaba phezulu kwi-carbohydrates.

Ukwenza iirasintyisi ekhaya

Iirasins zingenziwa ekhaya, ngokukhetha iidiliya ezintsha kwaye kuthathelwe ingqalelo ngaphandle kwediliya ezibonisa amabala athambileyo okanye ubungqina bokungunda, emva koko iidiliya ziyahlanjwa kwaye zomiswe kakuhle phambi kokwahlula izikhondo kumdiliya, emva koko iidiliya zisasazwa itreyi enkulu yokubhaka efakwe ngephepha lesikhumba, Emva koko faka kwi-oven ye-stovetop kwi-100 ° C, de iidiliya zibe mdaka kwaye zome, kwiiyure ezi-4 ukuya kwezi-6. Shiya iidiliya ukuze zipholile ngaphambi kokuba uzidlulisele kwisitya kwaye utywine ngokuqinileyo ngaphambi kokuba uzigcine efrijini ukuze ufumane iziphumo ezilungileyo.

Uqikelelo lukaMaguy Farah lwehoroscope yonyaka ka-2023