Kodi mankhwalawa amapezeka bwanji? Mavitamini a kalori, mavitamini, zakudya ndi maonekedwe ena

Nthawi ina, katsabola ankaonedwa kuti ndi chomera chokongoletsera komanso chokongoletsedwa mumakona ndi maluwa. Zakudya zonunkhira za zitsamba zinali zosadziŵika, ankagwiritsidwa ntchito kuphika - analepheretsa fungo losasangalatsa, analimbikitsa chilakolako chofuna kudya, anapereka chakudya chokoma.

Lero, katsabola sikofunika kokha chifukwa cha kukoma kwake, komanso chifukwa cha mankhwala ake - mankhwala ake ndi olemera kusiyana ndi ndiwo masamba ndi zipatso. Nkhaniyi ili ndi ndondomeko yowonjezera yokhudza mankhwala a katsabola, onse atsopano ndi ozizira, owiritsa ndi owuma.

Zomwe zili ndi masamba: zomera zatsopano

Taganizirani phindu la katsabola, mavitamini otani omwe ali ndi zinthu zina zofunika pa thupi la munthu. Msuzi, saladi ndi mbale zazikulu ndi katsabola si zochuluka kwambiri pamene zimapindulitsa. Chikhalidwe cha matart chimayambitsa matenda ambiri:

1. kuthamangitsidwa;
2. Kulepheretsa mitsempha ya magazi;
3. mavuto a minofu ya mtima;
4. m'mimba colic ndi bloating;
5. wopusa;
6. chifuwa;
7. kudzimbidwa;
8. kupuma;
9. zofooka zamatope.

Ndipo zonsezi zimachokera ku mankhwala a katsabola. M'masamba ake otseguka masamba ali ndi mndandanda wonse wa mavitamini, micro-macronutrients, komanso amino acid.

Kodi mavitamini ali ndi chiyani?

Dill imakhala ndi carotene ambiri, mavitamini a gulu B, P ndi PP, asidi ascorbic ndi tizilombo toyambitsa matenda E. Zinthu zofanana zowonjezera ndizozidziŵira za currant zakuda ndi mandimu, zomwe zimadziwika kuti zimachiza katundu.

1. Vitamini A Kuphatikizidwa mu njira zovuta zokhudzana ndi kagayidwe kake
   • amapanga mawonekedwe a masomphenya;
   • wotsogolera kukula kwa thupi;
   • imabwezeretsanso maselo.

   Mu 100 g ya katsabola 0,380 mg ya carotene imakhala yochuluka, yomwe ndi gawo limodzi mwa magawo anayi a chizolowezi cha tsiku ndi tsiku.

2. Thiamine (Vitamini B₁) zofunikira zamanjenje ndi zovuta. Sizimadzikundikira thupi ndipo zimafunika kudya tsiku ndi tsiku nthawi zonse, mwinamwake ntchito za minofu ndi maselo a mitsempha zidzasokonezeka. 100 g gulu la zonunkhira limaphatikizapo 0.58 mg wa mankhwala - theka la mtengo wa tsiku ndi tsiku.
3. Vitamini B₂ kapena riboflavinzomwe ziri zambiri mu katsabola, zofunika kwambiri kwa thupi:
   • Amathandiza masomphenya;
   • amateteza khungu ku ukalamba;
   • kumalimbikitsa ubongo;
   • kumapangitsa chilakolako;
   • tani;
   • imaletsa kusintha kwa zaka.

   Pafupifupi 0.3 mg ya riboflavin muli 100 g wa katsabola.

4. Popanda vitamini E chimbudzi chodziwika bwino, kutuluka kwa minofu ndi maselo a mitsempha sizingatheke. Kutaya kwake kumakhudza thanzi la khungu ndi mtima. Anthu odwala, vitamini E imakhala ndi minofu yambiri ndipo imatulutsidwa ngati ikufunidwa, koma imafunikanso kubwerezedwa nthawi ndi nthawi. Kuchita izi, ziphatikizireni zakudya zomwe zimakhala ndi antioxidant ndi zitsamba, makamaka katsabola.
5. Ascorbic acid osati kupangidwa ndi thupi, kotero izo zimangobweretsedweratu. Popanda iyo, collagen sichipangidwe, makoma amphamvu amakhala ochepa thupi, kukana mavairasi ndi mabakiteriya kumachepa. 100 g ya katsabola - 85 mg ya vitamini C - ndi 15 mg kuposa tsiku lililonse.
6. Niacin - Vitamin PP kapena Nicotinic Acid amapanga hemoglobin, imathandizira kuchepetsa kagayidwe kameneka, kumakhazikitsa ntchito zamanjenje. Mankhwala a katsabola amasunga 1.57 mg pa 100 g.
7. Rutin ndi Citrine (Vitamini P) kutsogolera zochita za redox.
8. Flavonoids - quercetin, kaempferol ndi isorhamnetin - kulandira kuwala kwa ultraviolet, kulimbitsa mitsempha ya magazi.

Kodi macronutrients ndi chiyani?

Madontho a katsabola ali odzaza ndi macronutrients. Pa 100 g ya zokonzera zokwanira mg angapo:

• Potaziyamu 738;
• Sodium 61;
• 208 calcium;
• 55 mg;
• 66 phosphorous.

Iwo ali ndi udindo pa ntchito yofunikira ya zamoyo, ndipo amagwira ntchito molingana ndi gawo lachilengedwe. Chifukwa cha zomwe zili mu katsabola, zokometsera ndi zabwino kwa thupi lonse.

Tsatirani zinthu

Iron ndi zinc, mkuwa ndi manganese ndizo zigawo zazikulu za masamba a katsabola. Mu 100 g wa udzu wonyezimira, ndi okwanira kuti aziphimba pang'onopang'ono zosowa za tsiku ndi tsiku za zinthu izi.

Amino Acids

Pa 100 g ya katsabola angapo g of essential amino acids akuyikirapo:

• 0.014 tryptophan;
• 0.068 threonine;
• 0.195 isoleucine;
• 0.159 leucine;
• 0,246 lysine;
• 0.011 methionine;
• 0.065 phenylalanine;
• 0.154 valine;
• 0.142 arginine;
• 0,071 histidine.

Pali amino acid osasinthika pang'ono mu katsabola:

• 0,227 alanine;
• 0.142 arginine;
• 0,343 aspartic acid;
• 0.169 glycine;
• 0.248 proline;
• 0.096 tyrosine;
• 0.017 cystine;
• 0.15 serine;
• 0,290 glutamic acid.

Mphamvu yamagetsi

Ndi ndalama zingati zomwe zili mu katsabola, komanso mapuloteni, mafuta ndi zakudya? Mofanana ndi zitsamba zilizonse, katsabola katsamba kamakhala ndi kalogalamu yochepa - kcalita 43 peresenti ya 100 magalamu a mankhwala, chakudya chamagulu kapena BJU ya katsabola katsopano: mapuloteni - 3.5 g, mafuta - 1.1 g, ndi chakudya - 7 , 0

Katsabola khalori sichimaoneka ngati zero, malinga ndi magwero ena. Koma pofuna kudyetsa masamba, thupi limakhala ndi mphamvu zambiri kuposa momwe zimakhalira.

Yophika

Chithandizo cha kutentha chimasintha miyambo ndi mawonekedwe a masamba ndi mankhwala. Makoma a magulu a zomera amapangidwa ndi zinthu zomwe sizinafufulidwe m'mimba ya munthu - ndizowonjezera, komanso zinthu zina.

Pamene minofu yowiritsa ndi selo yawonongeka, imataya mtima, kugwirizana pakati pa maselo kusweka - chikhalidwe chimakhala chofewa ndi chomasuka.

Pa chithandizo cha kutentha, ma polysaccharides ndi mapuloteni amtundu amatha kusungunuka, ndipo protopectin imatsekedwa. Mavitamini ambiri amachepetsedwa ndi 23-60% - malinga ndi nthawi yophika komanso mlingo wa Kutentha.

Mwachitsanzo zomwe zili mu hydroxyproline mu katsabola kofiira ndi 20.3 mg pa 100 g, ndipo yophika ndi 12.3 mg okha.

Mphika wophika si wathanzi ngati watsopano, koma umakulungidwa ndi kupangidwa bwino. Ndipo caloric wokhutira amadyera amachepetsedwa chifukwa cha kutupa m'madzi.

Wowonongeka

Kusungunula ndi njira yabwino yokonzekera katsabola kuti agwiritsidwe ntchito mtsogolo. Subzero kutentha kutentha sizimaphwanya mankhwala omwe amadyera, ndipo amakhala ndi zinthu zonse zothandiza. Zosintha zimangokhala ndi caloriki zokhazokha - zimakhala zochepa kuposa zoyambirira.

Zouma

Taganizirani zomwe zimachitika pamene udzu wouma, ngati zinthu zothandiza zidzatsalira, zingati zopatsa mphamvu pa 100 g ya mankhwala zidzakhala. Kuyanika masamba kumatetezeranso mankhwala odzola, koma ngati atachita malinga ndi malamulo., ndipo alibe kutentha kwakukulu. Zinthu zothandiza ndi fungo la katsabola zouma, komabe, kalori yokhudzana ndi zomera zimakula chifukwa cha madzi omwe amatuluka - ndi 78 kcal pa 100 magalamu a chikhalidwe.

Kodi mankhwalawa ali ndi mitundu yosiyanasiyana ya zomera?

Zimasiyana ndi zizindikiro zakunja, mthunzi wa fungo, zikhalidwe za kulima, mau okula ndi ukalamba. Koma mankhwalawa ali ndi mitundu yambiri ya zonunkhira.

Kupatulapo fennel - wobiriwira chikhalidwe, chomwe nthawi zambiri chimasokonezeka ndi katsabola. Kodi pali kusiyana kotani pakati pa zomera:

1. Fennel pamwamba pa katsabola.
2. Pophika, zipatso zake zimagwiritsidwa ntchito nthawi zambiri kuposa masamba.
3. Mbewu ndi yaitali kuposa ya katsabola ndipo imagawanika mosavuta.
4. Fungo la fennel ndi lochepa kwambiri komanso lokoma.
5. Mankhwala a chikhalidwe amavomerezedwa.

Zoonadi, zokonda sizikutsutsana, koma katsabola ndi kofunikira pakuphika. Palibe zitsamba zina zokometsera zokhala ndi zokoma zoterozo komanso zonunkhira, zomwe zilibe mankhwala ambiri. Inde, ndipo mungagwiritse ntchito mwanjira ina iliyonse - kuwaza msuzi ndi saladi, kudya zakudya zophika komanso kuzimwa tiyi. Chinthu chachikulu ndikutsatira ndondomekoyi.