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Wodziwika kuti 'Kishmish' m'Chihindi, zoumba ndizosungira zakudya. Mwa zipatso zina zonse zouma, zoumba sizimalemekezedwa kwambiri. Koma mukafika podziwa za maubwino ake azaumoyo, mwina mudzapanga kukhala ndi tsiku lililonse.
Kawirikawiri amagwiritsidwa ntchito popanga mchere wambiri, zoumba zimadzaza ndi shuga wachilengedwe komanso michere monga chitsulo, potaziyamu ndi calcium. Ngakhale kudya zoumba zosaphika ndizopatsa thanzi, kuziviika m'madzi usiku wonse ndikuzidya m'mawa wopanda kanthu ndizabwino.
Zoumba zili ndi chitsulo, potaziyamu, calcium, magnesium ndi fiber, ndipo zimabwera ndi mitundu ya golide, yobiriwira komanso yakuda malinga ndi mphesa zosiyanasiyana. Nawu mndandanda wazabwino zathanzi la kudya zoumba zouma. Onani.
1. Zothandiza Pokugaya
Wolemera mu fiber, zoumba zimathandizira kukonza chimbudzi. Zoumba zouma zimakhala ngati mankhwala otsekemera achilengedwe, kupewa kudzimbidwa ndikuwongolera matumbo anu [1] . Wina amafunika kuthira zidutswa zoumba 1-12 mu kapu yamadzi ndikumwa madziwo pamodzi ndi zoumba m'mimba yopanda kanthu m'mawa kwambiri.
2.Kulimbikitsa Chitetezo Chamthupi
Zoumba zimakhala ndi zofunikira zonse monga vitamini C ndi B zomwe zimathandiza kulimbikitsa chitetezo cha mthupi. Kudya zoumba zothira tsiku lililonse nthawi yachisanu kumathandiza kulimbana ndi mabakiteriya ndi matenda [ziwiri] .
3. Kukulitsa Thanzi Labwino
Kalasi yolemera kwambiri, zoumba zimapindulitsanso thanzi lanu la mafupa [3] . Zoumba zouma zilinso ndi micronutrients yomwe imatha kupindulitsa thanzi lanu komanso kuthandizira kupewa kufooka kwa mafupa ndi m'matumbo [4] .
4. Zimalimbikitsa Kuchepetsa thupi
Odzazidwa ndi shuga wachilengedwe, zoumba zouma zimathandizira kulimbikitsa kuchepa - osati mwachindunji koma m'njira zambiri. Mwa kufulumizitsa chimbudzi ndikuchepetsa ululu wanjala, zoumba zouma zitha kukutetezani kuti musadye zakudya zopanda thanzi zomwe zingayambitse kunenepa kwambiri [5] .
5. Imalepheretsa kuchepa kwa magazi m'thupi
Zoumba zimakhala ndi chitsulo ndipo zimathandizira kukweza magazi m'thupi, motero zimathandiza kupewa kuchepa kwa magazi m'thupi [6] . Kukhala ndi zoumba zonyowa tsiku lililonse kumathandizira kukulitsa magazi mwathupi.
6. Amasunga Chiwindi Kukhala Wathanzi
Zoumba ndi zipatso zabwino kwambiri zomwe zimathandiza kuchotsa poizoni mthupi [7] . Kudya zoumba zonyowa, makamaka zoumba zakuda, kumathandizira kufulumizitsa ntchito za chiwindi kuti ziwononge thupi, ndikutulutsa poizoni mthupi lanu.
7.Kulimbikitsa Magulu A Mphamvu
Matenda achilengedwe a fructose ndi shuga omwe amapezeka mu zoumba amathandizira kupereka mphamvu zambiri [8] . Zoumba zouma zimathandiza kupewa kufooka ndi kunenepa komanso ngati zimadyedwa pang'ono.
8. Imaletsa Mpweya Woyipa
Zoumba zimadziwika chifukwa cha ma antibacterial properties. Izi zimathandiza kuthana ndi mabakiteriya am'kamwa ndikukhala ndi ukhondo wam'kamwa, potero amathandizira kuchotsa fungo la mkamwa.
9. Zimasintha Thanzi Labwino
Zoumba zili ndi mavitamini A ndi E omwe amathandizira kulimbikitsa kukula kwa maselo atsopano mbali zakunja za khungu [9] . Kugwiritsa ntchito zoumba zouma nthawi zonse komanso moyenera kumatha kuthandizira kukonza khungu, kupangitsa khungu lanu kuwoneka lathanzi. Zoumba zouma zimathandizanso kuteteza khungu kuti lisawonongeke ndi dzuwa.
10. Osalowerera M'ndende Mimba
Mulingo wambiri wa magnesium ndi potaziyamu m'mazitini zouma zimathandiza kuchepetsa asidi wam'mimba ndikupewa acidosis kapena poyizoni wamagazi [10] . Acidosis imatha kubweretsa zovuta pakhungu monga zithupsa, ziphuphu ndi psoriasis, kupweteka mutu komanso kufooka [khumi ndi chimodzi] .
11. Amasintha Tsitsi Labwino
Zoumba zimakhala ndi vitamini C, iron ndi antioxidants wambiri, zikagwiritsidwa ntchito pafupipafupi, zimathandizira kulimbitsa mitsempha yamagazi ndikuchepetsa kuchepa, kuzizira komanso kuyabwa kwa khungu. Zoumba zouma zimapindulitsanso tsitsi [12] .
Zina mwazabwino zaumoyo pakudya zoumba zouma ndi izi:
• Potaziyamu m'mitsamba ya zoumba imathandizira kuchepetsa mchere m'thupi lathu ndikuwongolera kuthamanga kwa magazi [13] .
• Zoumba zimakhala ndi amino acid wotchedwa Arginine yomwe imawonjezera libido ndikupangitsa chidwi [14] .
• Zoumba zili ndi tizilombo tambirimbiri tothandiza kuti maso anu akhale athanzi [khumi ndi zisanu] .
• Zoumba zili ndi oleanolic acid omwe amathandiza kuti mano anu asatayike, osalimba komanso mano opunduka [16] .
• Zoumba zouma zitha kuthandiza kulimbikitsa mabala chifukwa chakupezeka kwa ma antioxidants.
Momwe Mungadyetse Zoumba Zonyowa?
Njira yabwino yodyetsera zoumba kuti mupeze zabwino zake ndi kuviika m'madzi kenako ndikumakhala nazo. Zomwe munthu amafunika kuchita ndikungolowetsa zoumba 8-10 usiku umodzi mu kapu yamadzi. Sakanizani bwino m'mawa kenako ndikumwa mopanda kanthu. Popeza zoumba zimakhala ndi ma calories ambiri, munthu ayenera kuyesetsa kuzidya pang'ono.
Pamapeto Pomaliza…
Zoumba zouma zitha kukhala njira yathanzi m'malo mwa zakudya zanu zopanda thanzi. Komanso, simuyenera kutaya madzi omwe ankanyowetsa zoumba, osawononga konse.
