Izinzuzo ezimangalisayo zamagilebhisi omisiwe azibaleki

Izinzuzo ezimangalisayo zamagilebhisi omisiwe azibaleki

Ama-raisins adume ngokuba isengezo esincane esimnandi ku-bran cereal, i-oatmeal, nokunye ukudla okuningi nama-dessert, kodwa abanye abantu bacabanga ngamagilebhisi omisiwe njengezithelo zoshukela eziphezulu kakhulu.

Ama-raisin aphinde anikeze ezinye izinzuzo zokudla okunomsoco njengamavithamini, amaminerali kanye nama-antioxidants, ngokusho kwalokho okushicilelwe iwebhusayithi ethi "Eating Well".

amagilebhisi owomile

Amagilebhisi omisiwe amagilebhisi omisiwe Emva kokuvuna, amagilebhisi avuthiwe abekwa elangeni ukuze ome.Inqubo yokomisa ibona amagilebhisi aluhlaza ephenduka umbala onsundu omnyama futhi wonke ushukela wemvelo ugxilile ngaphakathi.Amagilebhisi angomiswa ngokulawulwa okwengeziwe inqubo yangaphakathi ehlanganisa ukuwaphatha nge-lye.kanye ne-sulphur dioxide, okuyindlela evimbela izikhumba zamagilebhisi ukuthi zingabi nsundu ngesikhathi zomiswa, futhi zinikeze umbala ophuzi ogqamile, obizwa ngokuthi "i-raiin egolide."

Amaqiniso okudla okunomsoco mayelana nezithelo zomisiwe

Ngokusho kwe-USDA, inkomishi yesigamu sewayini omisiwe iqukethe:
• Amakhalori: 120
• Amaprotheni: 1 igremu
• Amafutha aphelele: 0 amagremu
• Ama-carbohydrate: 32 amagremu
• Ifayibha: 2 amagremu
• Ushukela: 26 amagremu
• I-Potassium: 298 mg
• I-calcium: 25 mg

Izinzuzo zezempilo zamagilebhisi omisiwe

Ama-raisin acebile ngezinzuzo eziningi zezempilo, ngale ndlela elandelayo:

1. Nikeza i-fiber enempilo emathunjini

Ingxenye yenkomishi yamagilebhisi omisiwe iqukethe amagremu angu-2 efayibha, esekela amathumbu nempilo yenhliziyo, futhi omisiwe kungaba indlela ewusizo yokufinyelela isidingo sansuku zonke se-fiber, esukela ku-28 kuya ku-34 amagremu, okunconywe ku-2020-2025 Dietary Guidelines for AmaMelika.

2. Khulisa ukudla kwakho kwe-potassium

Amarayisi nawo ayindlela enhle yokuthola i-potassium eningi ekudleni. Ngokusho kwe-US National Institutes of Health, i-potassium ibalulekile emisipha, ukulawula izinga lenhliziyo, nokulinganisela kwamanzi emzimbeni.

3. Ushukela kanye nomfutho wegazi

Kunobufakazi bokuthi omisiwe omisiwe angase azuzise impilo ngezinye izindlela, kusho uMaggie Moon, isazi sezokudla esizinze eLos Angeles kanye nombhali wencwadi ethi The MIND Diet. igazi".

4. Ama-prebiotics, ama-antioxidants kanye nama-antibacterial agents

Ama-raisin aqukethe ama-antioxidants angasiza ukuqinisa ukusebenza kwenhliziyo nemithambo yegazi, futhi anezindawo zokulwa namagciwane ezingathuthukisa impilo yomlomo. Ama-raisin aqukethe ama-prebiotics, angakhuthaza impilo yamathumbu.

izingozi ezingaba khona

Ungoti wokudla okunomsoco u-Moon ugcizelela ukuthi kunzima ukudla kakhulu ukudla kwemvelo kuze kube seqophelweni lokuthola umphumela ongemuhle onengqondo, ephawula ukuthi imiphumela emibi kakhulu engase yenzeke lapho ukudla omisiwe omisiwe kuyisisu esibuhlungu, mhlawumbe ngenxa ye-fiber eyeqile, i-potassium noma utshwala. ushukela. Inyanga incoma ukuphakelwa cishe ingxenye yesine yenkomishi, nokuthi abanesifo sikashukela kufanele bathintane nodokotela wabo noma udokotela wezokudla ukuze bathole izincomo, ngoba ngisho nenani elincane lamagilebhisi omisiwe lingaba nama-carbohydrate amaningi.

Ukwenza ama-raisins ekhaya

Amagilebhisi angenziwa ekhaya, ngokukhetha amagilebhisi amasha futhi acabangele ukukhishwa kwamagilebhisi abonisa izindawo ezithambile noma ubufakazi besikhunta, khona-ke amagilebhisi ayagezwa futhi omiswe kahle ngaphambi kokuhlukanisa iziqu kumagilebhisi, bese amagilebhisi asatshalaliswa ithreyi elikhulu lokubhaka elihlanganiswe nephepha lesikhumba, Bese ufaka kuhhavini we-stovetop ku-100 ° C, kuze kube yilapho amagilebhisi eba nsundu futhi omile, amahora angu-4 kuya kwangu-6. Shiya omisiwe ukuze aphole ngaphambi kokuwadlulisela embizeni futhi uvale ngokuqinile ngaphambi kokuwagcina efrijini ukuze uthole imiphumela engcono kakhulu.

Izibikezelo ze-horoscope zika-Maguy Farah zonyaka ka-2023