Mabhanani atsopano amadziwika bwino ndi okondedwa padziko lonse lapansi. Koma chifukwa chakuti zouma, mwinamwake ambiri adzamva kwa nthawi yoyamba.
Pakalipano, izi zowonjezera billet sizingagulidwe kokha kuchokera ku malo ogawidwa, komanso zimakhala zosavuta kunyumba, ndipo zimakhala zokoma, zoyambirira komanso zothandiza (ngakhale zili zotsika kwambiri).
Kalori ndi mankhwala amapangidwa
Zoonadi, izi ndizofunika kwambiri. Tiyeni tiyambe ndi mchere. 100 g ya mankhwala ili ndi (kumsika):
- potaziyamu (K) - 1.5 g;
- magnesiamu (Mg) -0.1 g;
- phosphorus (P) -74 mg;
- calcium (Ca) -22 mg;
- sodium (Na) -3 mg;
- chitsulo (Fe) -1.15 mg;
- Zinc (Zn) -0.61 mg;
- manganese (Mn) - 0.57 mg;
- mkuwa (Cu) -0.39 mg;
- selenium (Se) -0,004 mg;
- Fluorin (F) -0,002 mg.
Choncho, "minda" yamchere yambiri ya nthochi zouma ndi potasiyamu. Chofunikira ichi ndi chofunikira m'thupi lathu pa zifukwa zambiri. Zimatengera mbali yowonongeka kwa madzi, kuchotsa madzi ochulukirapo kuchokera ku thupi, kuyambitsa michere yofunika, kuyambitsa ntchito ya mtima, kulamulira kuthamanga kwa magazi ndi kulepheretsa chitukuko cha atherosclerosis chifukwa choletsa kusungunuka kwa salimu m'mitsuko. 
Kuphatikiza apo, potaziyamu pa msinkhu wa maselo amatsimikizira kuti ntchito yamtunduwu imakhala yachibadwa, zilonda za endocrine, ubongo, ndi ziwalo zina zamkati. Potaziyamu imakhalanso ndi phindu pulogalamu yamanjenje, imathetsa zizindikiro za kutopa ndi kutopa kwanthawi yaitali, zimathandiza kuthetsa kudzikuza komanso kuthetsa mavuto omwe amakumana nawo. Izi zimakhala zofunika kwambiri kwa anthu okalamba, komanso kwa iwo amene amatsogolera moyo wathanzi kapena amadya zakudya zowonjezera. Kupanda potaziyamu m'thupi kungayambitse kudzimbidwa, kunyozetsa, kusokonezeka kwa kagayidwe kachakudya komanso kuyambitsa matenda a mtima.
Mukudziwa? Ndipotu, nthochi ndi mabulosi, osati zipatso.
Magnesium ndi chinthu chofunika kwambiri kwa kayendedwe kathu ka mitsempha, ndi mtundu wa chitetezo cha mkati mwa thupi. Magnesium imathandiza kuchotsa zinthu zovulaza kuchokera kumatenda, omwe amatchedwa "slags". Zatsimikiziridwa kuti izi ndi zofunika kuti thupi likhale ndi mavitamini C, B1 ndi B6 (omwe, mwa njira, amakhalanso ndi nthochi zouma). Komanso, magnesiamu, osati kashiamu, imapatsa mphamvu mafupa athu. Chinthu china chofunika kwambiri kuti apangidwe mafupa ndi mano ndi phosphorous, nkhokwe zake zikhoza kubwereranso ndi nthochi zouma.
Iron ndi mchere wothandizira kupanga hemoglobini yomwe imakhudza minofu ndi mpweya. Molekyulo iliyonse ya hemoglobini ili ndi maatomu anayi a iron. Izi zimalimbitsa chitetezo cha mthupi, chimatulutsa chikopa cha khungu, chimathandiza kuthana ndi kutopa. 
Banani wouma uli ndi mavitamini ochuluka. Mu 100 g imodzi ya mankhwala akhoza kupezeka (kubweranso):
- vitamini A (zofanana ndi retinol) -74 mg;
- vitamini B4 (choline) -20 mg;
- vitamini B9 (folic acid) -14 mg;
- Vitamini C (ascorbic acid) -7 mg;
- Vitamini B4 (nicotinic acid) -3 mg;
- Vitamini B6 (pyridoxine) -0.44 mg;
- Vitamini E (alpha-tocopherol) -0.4 mg;
- vitamini B2 (riboflavin) -0.24 mg;
- Vitamini B1 (thiamine) -0.2 mg;
- Vitamini K (phylloquinone) -2 mcg.
Tiyenera kukumbukira kuti kuchuluka kwa pyridoxine ndi mlingo wa tsiku ndi tsiku wa mankhwalawa, womwe umatenga mbali yogwira ntchito zamagetsi. Ascorbic acid ndi amphamvu yoteteza thupi. Vitamini C imathandiza thupi kuthana ndi mabakiteriya osiyanasiyana ndi mavairasi, amachiza mabala ndi mafupa, amapanga ntchito zina zambiri zofunika m'thupi. Retinol ndi opindulitsa kwambiri kwa maso ndipo, monga ascorbic asidi, imalimbitsa chitetezo cha mthupi. Thiamine imakhudzidwa ndi magazi, imathandizira ubongo kugwira ntchito. Riboflavin imayambitsa njira zamagetsi, zimapangitsa khungu, misomali ndi tsitsi, zimateteza kudwala komanso zimayambitsa mapangidwe a antibodies. 
Phunzirani zambiri za malo opindulitsa komanso momwe mungakhalire zipatso ndi zipatso monga yamatcheri, dogwoods, maapulo, plums, nkhuyu, kumquat, mapeyala, apricots, strawberries ndi rosehips.
Chinthu china chamtengo wapatali cha nthochi zouma ndi mapulogalamu (zimakhala pafupifupi 10 peresenti ya mankhwala). Zitsulo zakutchire zimachotsa cholesterol choipa kuchokera m'thupi, zimasunga mlingo wa shuga mudziko labwino, zimapangitsa kuti matumbo agwire ntchito, ndizopeweratu kwambiri matenda a mtima komanso ziwalo zina zoipa.
Kuwonjezera pa zinthu zotchulidwa pamwambapa, nthochi zouma zimakhalanso ndi phulusa, sucrose, starch, pectins, mono- ndi polyunsaturated mafuta acids, amino acid, komanso mankhwala ena (3%).
Mukudziwa? Zipatso zouma ndi zipatso zomwe madzi achotsedwa. Pokonzekera bwino, kuchuluka kwa zakudya zomwe zimakhala mwa iwo kumakhalabe, komanso mu mawonekedwe ake. Makamaka, fiber, pectins, calcium ndi magnesium zimasungidwa mosamala panthawi ya kuyanika. Choyenera, shuga sayenera kugwiritsidwa ntchito pokonzekera, komabe, chifukwa cha zinthu zambiri chifukwa cha kuyanika, zitsamba zouma zimakhala zokoma kusiyana ndi mwatsopano, monga prunes ndi apricots zouma zimakhala zokoma kuposa maula ndi apricot.
Mphamvu zamagetsi (chiŵerengero cha mapuloteni, mafuta ndi chakudya): 3.89 g: 1.81 g: 88.28 g (madzi osavuta -47.3 g). 
Koma kalori wokhudzana ndi nthochi zouma, poyerekeza ndi zipatso zina zouma, ndizodabwitsa: pali 346 kcal pa magalamu 100 (poyerekeza, pali 299 zoumba, pafupifupi 240 magalamu mu apricots ndi prunes, pafupifupi 250 mu maapulo ouma, Zipatso zimakhala mu 250-300 kcal pa 100 g).
Kodi nthochi zouma zimathandiza bwanji?
Ubwino wa nthochi zouma zimatsimikiziridwa ndi mankhwala awo. Ife tafotokoza mwatsatanetsatane zomwe zinthu zofunikira ku thupi zingapezeke kuchokera ku chinthu chopindulitsa ichi.
Matenda a mtima ndi amanjenje, matumbo a m'mimba, chiwindi ndi ubongo ndi "madera" omwe angayankhe ndi kuyamikira poyamba pa zokomazo.
Kapangidwe ka fiber ndi kuchuluka kwa fiber ndizomwe zimapangidwira kuti zipangidwe za m'mimba ndi matumbo. Potaziyamu ndi magnesium zimathandiza thupi kuchotsa madzi ochulukirapo komanso zinthu zovulaza. Ndi kudzimbidwa ndi kuchepa kwa magazi, nthochi zouma zingathe kusintha kwambiri mkhalidwe wa wodwalayo. Vitamini C imakhudza thupi ndipo imateteza chitetezo. Serotonin yomwe ili ndi mankhwalawa, imathandiza kuchepetsa nkhawa, imathandiza kuchepetsa nkhawa, imathetsa mavuto omwe amabwera chifukwa cha nkhawa komanso imakhala yovuta kugona. 
Bhanani wouma uli ndi shuga wambiri, ndipo shuga, monga mukudziwa, ndiwo gwero la mphamvu. Ndicho chifukwa chake mankhwalawa akuwonetsedwa ndi kuwonjezeka kwa thupi, ndipo amalimbikitsidwanso kwa iwo amene akudzikuza okha ndi zakudya zochepa. Mwa njira, chokoma choterocho chikhoza kugwiritsidwa ntchito ngati chakudya chokoma, monga njira yotsalira yosakaniza yopanda thanzi ndi mikate.
Ndikofunikira! Ndi bwino kugwiritsa ntchito nthochi zouma m'mawa, komanso kuphatikizapo oatmeal, mankhwala monga kadzutsa adzakhala magulu oyambirira a mphamvu pafupifupi tsiku lonse! Kuphatikiza apo, mankhwalawa angagwiritsidwe ntchito mwamsanga kuthetsa njala, mwachitsanzo, pakugwira ntchito, akadakali kutali ndi chakudya chamasana.
Ubwino wa nthochi zouma zimatsimikiziridwa ndi zinthu zotsatirazi:
- kuthamanga mofulumira;
- hypoallergenic;
- potaziyamu ndi fiber;
- kusowa kwa cholesterol;
- mafuta ochepa kwambiri a sodium ndi odzaza.
Momwe mungadzichepetse nokha
Bhanani zouma lero zikhoza kupezeka mosavuta mu malo aliwonse aakulu (ngati simunakumanepo ndi mankhwalawa, simungamvetsere zolembera pamakalata owala). Komabe, monga momwe zimakhalira nthawi zambiri, pakupanga mafakitale, mitundu yambiri yosungira, utoto, utoto, zokometsera zokoma ndi zinthu zina zosakondweretsa zimaphatikizidwira ku chilengedwe, ndipo ubwino wa zakudya zowonjezera sizingakhale zabwino. Choncho, ndibwino kuti muyanike nthochi nokha, makamaka popeza ndi kosavuta kuchita pakhomo.
Mukudziwa? Mtedza wa banki nthawi zambiri umatumizidwa ku kabina kachitsulo, koma pakalipano pali njira zambiri zopezera mtengo wapatali. Amatha kutsuka nsapato ku chikopa chenicheni, ndipo zotsatira zake zimakhala zabwino kusiyana ndi zonona. Angagwiritsidwe ntchito poyeretsa mano onunkhira komanso abwino. Nyengo yam'munda yachitsamba imathandizira kulimbana ndi kupha nsabwe za m'masamba, idzakhala ngati feteleza. Komanso, khungu la chipatso ichi lingagwiritsidwe ntchito monga zodzikongoletsa - limadyetsa bwino khungu komanso limathandizira kuthana ndi zovuta zosiyanasiyana ndi zovuta.
Yonse
Zakukolola kwathunthu, koma palibe chipatso chamtengo wapatali chomwe chimasankhidwa ngati zipangizo zokolola. Sitiyenera kuwonongeka khungu, wormholes kapena mdima.
Masamba osankhidwa amatsukidwa, amaloledwa kuti awume, kenako amawombera. Kuti chipatso chisadetsedwe, akulimbikitsidwa kuwaza ndi mandimu kapena madzi a lalanje. Musanayambe, muyenera kumaponya nthata iliyonse ndi katsabola m'malo amodzi kuti muwone bwino kutentha kwa mpweya ndikuwongolera njira yophika. 
Chophimba chophika chophimba chophimba chimaphatikizapo zikopa zophika, atakhala ndi mafuta obiriwira, mwinamwake chipatsocho chimamatira kumtunda. Tsopano timayika nthochi kuti asakhudze wina ndi mzake, ndi kuziika mu uvuni, zisanafike pa 40-80 ° C.
Ndikofunikira! Kutentha kumatentha, mofulumira njira yophika, koma kuwonongeka kwakukulu kwa zakudya.
Kuti chipatso chisatenthe ndi kuti asatayike zakudya zowonjezera, ndibwino kuchoka pakhomo la ng'anjo.
Kutseka nthawi kudzakhala maola asanu, zonse zimadalira kutentha kwasankhidwa, madzi okhala mu nthochi ndi kukula kwake. Pa nthawi yomweyi, nthawi ndi nthawi amafunika kuyang'ana mkhalidwe wa chipatso ndikuwapititsa kumbali zosiyana siyana kuti zigwirizane. 
Ngati uvuni wanu uli ndi mawonekedwe a mpweya wokwanira, onetsetsani kuti mukuugwiritsa ntchito, pakadali pano, khomo likhoza kutsekedwa, koma mukuyenera kuyang'ana nthawi zonse.
Pofuna kuchepetsa nthawi yogwiritsira ntchito, chipatsochi chikulimbikitsidwa kuti chidulidwe chizikhala chimodzimodzi, ziwoneke mofanana, koma zidzakonzedwa mofulumira kwambiri.
Mukudziwa? Anthu ambiri aku Uganda akudya nambala yambiri ya nthochi. Malingana ndi chiwerengero, aliyense wokhala m'dziko lino amadya pafupifupi makilogalamu 220 a nthochi pachaka.
Zokonzeka zamasamba zouma zidzakhala zochepa kwambiri mu kukula, koma madzi onse ochokera kwa iwo sayenera kupita. Zipatso siziyenera kuphulika, koma zimakhala zotanuka, zowonongeka komanso zosasinthika, sizowonongeka.
Popeza kuyanika kumachitika pa kutentha kwambiri, ndipo palibe zotetezera zomwe zimagwiritsidwa ntchito, mankhwala opangidwa amakhala ndi zinthu zonse zothandiza.
Chips
Mapepala a Banana ndiwowonjezera mwamsanga zipatso. Pali njira zambiri zomwe mungadzichitire nokha.
Mukhoza kugwiritsa ntchito uvuni womwewo. Kukonzekera ndi kusungunulira nthochi kumadulidwa mu magawo (kukula kumadalira kukoma kwanu), kenaka amaviika mu mandimu kapena madzi a lalanje, amadzipukutira m'madzi (pafupifupi 30% yankho) kwa theka la miniti. Popanda kukonzedwa kotero, chips chomaliza chidzakhala ndi mtundu wosasangalatsa.
Tsopano yikani mu uvuni monga tafotokozera pamwambapa. Kuphika nthawi, poyerekezera ndi nthochi zonse, kunachepa kwambiri. Ngati ndinu wokondwa wouma masamba ndi zipatso, simungasowe uvuni. Mu chipangizo choterechi, mapepala a nthochi adzakhala okonzeka pafupifupi maola 12, koma mwayi wowotentha kapena kuwuma ndi wochepa.
Ndikofunikira! Kuti mupereke maphikidwe a nthochi apadera ndi piquancy, mukhoza kuwawaza ndi sinamoni musanamwe.
Kutalika kwambiri, koma mwinamwake njira yabwino yowumitsira chips, ndiyo kugwiritsa ntchito kutentha kwa chilengedwe, ndiko kuti, kuyanika dzuwa. Tsoka ilo, si loyenera kwa aliyense, chifukwa limafuna malo owala bwino ndi mpweya wabwino komanso nyengo yabwino. Mabokosi okonzedweratu a chips amapezeka pamwamba pamapepala kapena nsalu, pamwamba pa nyengo ndi tizilombo timaphimbidwa ndi gauze ndikusiyidwa pansi pa dzuwa. Kusintha kwa mbali zina za tsikuli ndizobwino kwambiri pakuwumitsa zipatso, pamene kuwala kowala kumapatsa usiku kukhala kozizira komanso mosiyana. Nthawi ndi nthawi chotsani nyemba ndikusintha nthochi. Pamene chipatsochi chifupika kukula ndikuphimbidwa ndi kukongola kwa caramel - ndondomeko yatha.
Pomaliza, chophimba china cha nthochi zouma chimaphatikizapo kugwiritsa ntchito uvuni wa microwave. Zipatso zachitsulo zotchedwa Citrus zimayikidwa pamtambo umodzi pamwamba pa mawonekedwe a microwave oyenera ndi mapepala ophika ndi kuikidwa mu uvuni kwa mphindi zitatu pa mphamvu yayikulu. Pambuyo pake, chipatsocho chiyenera kuchotsedwa ndi kuyimitsidwa kutentha kwa tsiku limodzi.
Momwe mungasungire kunyumba
Pambuyo kuyanika, mosasamala kanthu kuti mumagwiritsa ntchito tekinoloji, chipatso chiyenera kuikidwa pamalo abwino mpweya wokwanira mpaka utatha. (Kuchokera pa zikopa zomwe amagona mu uvuni, chouma kapena microwave, ayenera kuchotsedwa ndi kuvala pepala loyera kapena osachepera ).
Tsopano chips kapena nthochi zonse zouma ziyenera kuwonongeka kukhala zitsulo zamagalasi ndipo zophimbidwa ndi chivindikiro. Kusungiramo zipangizo zamapulasitiki kapena mapepala, komanso zida za pulasitiki zimaloledwa, koma mulimonsemo ayenera kukhala otsekedwa.
Kusungirako zinthu kumadalira kukula kwa kuyanika.
Ndikofunikira! Kuyanika, mosiyana ndi kuyanika, kumaphatikizapo kusamaliza, koma kuyanika pang'ono, ndipo njirayo imakhala ndi kutentha pang'ono. Ndi zipatso zouma zomwe zimakhalabe zofewa, zimangokhala zokhazikika, pamene zouma zimathyoka, zimagwa ndipo nthawi yomweyo zimakhala ndi zovuta zenizeni za mwala. Zipatso zouma zimakhala zathanzi komanso zosavuta kuposa zouma, koma zimakhala zovuta kwambiri kusunga.
Mwachitsanzo, nthochi zouma ziyenera kusungidwa m'firiji, ndipo apa ndi bwino kugwiritsa ntchito zida zamagalasi m'malo molemba kapena cellophane. Koma kwathunthu zouma mankhwala ndi mwangwiro kusungidwa pa yachibadwa chimbudzi kutentha. Ngati chinyezi sichikwera kwambiri, pepala la zipatso zouma ngatilo ndilobwino kwambiri pakapaka zinthu. Ndipo kwenikweni, ndipo pa nthawi ina, alumali moyo ndi chaka chimodzi, ndi kusunga mwamphamvu izi. 
Kodi mungaphike chiyani?
Bhanani Zouma - zokondweretsa zokwanira ndi zokometsera zabwino. Kuphatikizana ndi oatmeal, zipatso zina zouma ndi mtedza, zimakhala chakudya cham'mawa - chimanga chodziwika bwino. Mukhoza kuwonjezera zipatso zouma pamtunda uliwonse, zomwe zimawapangitsa kukhala ovuta kwambiri komanso osangalatsa. Kuphatikizanso apo, pali maphikidwe ambiri a zakudya zosiyanasiyana, zomwe zimapangitsa kuti kukoma kwapatso, ma bananas zouma azipezeka. Sitidzatchula mchere wambiri, zokometsera, muffini, pie ndi zina zomwe mungapange, apa ndi zonse zikuwonekera. Bhanani zouma zimagwirizana bwino ndi nyama ndi nsomba, chifukwa choti zingagwiritsidwe ntchito pophika mofulumira kwambiri.
Tikukulangizani kuti muwerenge za zopindulitsa komanso kugwiritsa ntchito zipatso ndi zipatso: blueberries, wakuda raspberries, nsomba zam'madzi, cranberries, black currants, mandimu, chinanazi, feijoa, pichesi ndi nectarine.
Mwachitsanzo, yesetsani kuphika saladi yamtengo wapatali ndi nthochi zouma. Ikani nkhanu nyama zowonongeka pamtengo (ngati mulibe mwayi wokhala mumzinda wa Kamchatka, mungathe kutenga nkhanu), kuwonjezera nkhaka, mango, mapepala ndi nthochi. Kumenya madzi a lalanje ndi msuzi wa soya (chiŵerengero cha 3: 1), kuthira saladi. 
Monga chakudya chachikulu, mungagwiritse ntchito njirayi. Nyama (yoonda nyama ya nkhumba, ng'ombe kapena nyama yamphongo) kudula m'magawo ndi yokazinga mu mafuta. Kenaka muyenera kuwonjezera kaloti kudula mu magawo ochepa ndi anyezi mu mphete ndi mphodza kwa mphindi 3-4. Kenaka, onjezerani theka chikho cha vinyo woyera wouma ndi banani zouma zouma bwino, mphodza imodzi. Thirani nyama ndi ndiwo zamasamba ndi madzi kotero kuti mosakayikira ziphimbe zomwe zili mu poto, zophimba ndi kuzizira kwa mphindi 30-40, malingana ndi mtundu wa nyama. Musanachotse kutentha, mchere, tsabola ndi kuwaza ndi udzu wouma (mwachitsanzo, basil).
Kotero, lingalirolo likuwonekera. Pachifukwa ichi, mukhoza kuyesa zowonjezereka mwa kuwonjezera nthochi yowuma ndi mbale zodziwika bwino.
Contraindications ndi kuvulaza
Vuto lalikulu ndi nthochi zouma ndizokhutira zapamwamba komanso shuga wambiri. Anthu omwe ali ndi shuga ayenera kugwiritsira ntchito mankhwalawa mosamala, ndibwino kuti mufunsane ndi dokotala wanu.
Pogwiritsa ntchito mankhwala osokoneza bongo, ngakhale anthu omwe ali ndi thanzi labwino akhoza kusokoneza kagayidwe kameneka, osatchula kuti kudya kwambiri nthochi zouma kumaphatikizapo maonekedwe olemera kwambiri.
Ndikofunikira! Особенно легко набрать лишние килограммы, если запивать сушеные бананы молоком или употреблять их в сочетании с другими молочными продуктами.
Zonse zogwiritsidwa ntchito ndi nthochi zouma ziri zotetezeka ndipo ziribe kutsutsana kwachindunji. Komabe, tikukamba za chipangizo chopangidwa ndi manja athu kuchokera ku zipangizo zachilengedwe, popeza m'makampani amapezeka zipatso nthawi zambiri zowonjezera ndi kuwonjezera mafuta (monga lamulo, osati lothandiza kwambiri), komanso shuga, yomwe imagwiritsidwa ntchito ngati kusunga. Motero, kale mankhwala olemera kwambiri ndi okoma amakhala "olemera kwambiri." Kuonjezera apo, opanga akhoza kuwonjezera mavitamini osiyanasiyana opatsa mphamvu, odzola, otetezera ndi zina "zamagetsi" kwa nthochi zouma, zomwe zingathe kupha zonse zabwino zomwe zinatchulidwa pamwambapa. 
Monga momwe tikuonera, nthochi zouma ndizofunikira kwambiri, ngati zipangidwa kunyumba, kuchokera ku zipangizo zamakono komanso popanda mankhwala owopsa. Izi zokoma zokoma zimakhala ndi mchere wofunika kwambiri, mavitamini ndi mitsempha, zofunika kuti thupi lizikhala bwino, limapangidwanso mosavuta ndipo ndilo mphamvu yabwino kwambiri, popanda kutsutsana momveka bwino.
