Jaggery Pochepetsa Kuonda: Zimathandiza Bwanji?

Mayina Abwino Kwa Ana

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Jaggery ndi wotsekemera wachilengedwe, yemwe watchuka kwambiri m'zaka zaposachedwa chifukwa chothandizira m'malo mwa shuga. Kuphatikiza thanzi ndi kulawa, ma jaggery akhala akugwiritsidwa ntchito mu zakudya zaku India kuyambira zaka zambiri.

Kawirikawiri amatchedwa chotsekemera cha zakudya zopambana, jaggery sayenera kuwonedwa ngati chotsekemera monga momwe amadzaza ndi mankhwala, ndi mchere, ulusi, chakudya, mapuloteni, ndi zina zotero, kumene cholowa m'malo mwa shuga chimathandizira kwambiri thanzi lathu [1] .

Njira yathanzi m'malo mwa shuga woyengeka, jaggery ndi gwero labwino kwambiri la chitsulo, potaziyamu, ndi mavitamini ndi michere ina yofunikira yomwe ingathandize pakudya kuti muchepetse chitetezo chokwanira [ziwiri] . Chosangalatsa ndichakuti, pafupifupi 70% yazopanga ma jagge padziko lapansi sizichitika kwina kulikonse koma ku India, komwe amadziwika kuti 'gur.'

Ubwino Wa Zaumoyo Wa Jaggery

Jaggery nthawi zambiri amapangidwa ndi nzimbe ndipo nthawi zina mgwalangwa umagwiritsidwanso ntchito popanga. Chotsekemera chimakhala ndi michere yambiri kuposa shuga woyengedwa chifukwa cha ma molasses - chopatsa thanzi chopangidwa ndi shuga, chomwe chimachotsedwa popanga shuga woyengedwa [3] .

Zina mwazabwino zathanzi la jaggery ndikuti zimathandizira kupititsa patsogolo chimbudzi, kuyeretsa magazi komanso kumalimbitsa kuchuluka kwa hemoglobin m'magazi ndikulimbitsa chitetezo chamthupi [4] . Jaggery ndi mankhwala achilengedwe othandizira kupweteka msambo chifukwa amathandizira magazi kuyenda bwino [5] .

Jaggery yodzaza ndi ma antioxidants, makamaka selenium omwe amathandiza kupewa zovuta zoyipa za thupi lanu [6] . Komanso, kudya ma jaggery kumatha kuthandizira kukulitsa chitetezo chokwanira chifukwa chakupezeka kwa zinc ndi selenium yomwe imalepheretsa kuwonongeka kwaulere koopsa komwe kumachitika chifukwa cha kupsinjika kwa oxidative [7] .

Kupatula apo, jaggery ndimatenda achilengedwe komanso othandizira kutulutsa kukodza, zomwe zimakhala zabwino kwambiri kwa anthu omwe amavutika kupititsa mkodzo [8] . Tsopano, tiyeni tidziwe njira zosiyanasiyana zomwe mungagwiritsire ntchito jaggery kuti muthandizire ulendo wanu wowonda.

Jaggery Wochepetsa Thupi

Pokhala cholowa m'malo mwa ma calories ochepa poyerekeza ndi shuga, jaggery ili ndi maubwino angapo azaumoyo, kuphatikiza kupititsa patsogolo kuchepa thupi. Tiyeni tiwone momwe mungawonjezere zakudya zanu pazakudya kuti muchepetse kunenepa.

Amatsuka thupi : Jaggery pokhala detoxifier wabwino kwambiri amatsuka thupi lonse, makamaka mapapu, njira yopumira, m'mimba, matumbo ndi chitoliro cha chakudya. Katundu wosochera amathandizanso kuchotsa poizoni wosafunikira mthupi lathu, zomwe ndizofunikira kuti muchepetse kunenepa [9] [10] .

Imathandizira kagayidwe kake : Kugwiritsa ntchito kuchuluka kocheperako kumatha kuthandiza kuyambitsa michere yam'mimba yomwe imathandizira kuyamwa kwa michere yofunikira kuchokera pachakudya [khumi ndi chimodzi] . Pamene michere imalowetsedwa makamaka, kagayidwe kanu kagwiritsidwe bwino mwachilengedwe. Ndipo kagayidwe kofulumira, kamathandizanso kuchepa thupi [12] .

Bwino chimbudzi : Chimodzi mwazinthu zofunika kwambiri kuti munthu akhale ndi thanzi labwino ndi chimbudzi. Zomwe zili mu jaggery zimathandizira kulimbikitsa chimbudzi, komwe kudzimbidwa ndi mavuto ena okhudzana ndi chimbudzi angayambitse kulemera kopanda thanzi [13] . Jaggery amathetsa vuto la kunenepa mopanda thanzi poyeretsa kapangidwe kake kagayidwe ndikuwonetsetsa kuti chimbudzi chikuyenda bwino [14] .

Amayang'anira kusungidwa kwamadzi m'thupi: Zinthu za potaziyamu zomwe zimapezeka mu jaggery zimathandiza kuchepetsa kusungira madzi, komwe kumathandiza pakulemera kwathu. Izi zimathandizanso pakumanga minofu ndikuthira ma kilo osafunikira [khumi ndi zisanu] . Ngati amamwa tsiku ndi tsiku m'magawo olamulidwa, zotsekemera zamankhwala izi zithandizadi kuti muchepetse kuchepa.

Chidziwitso Chofunikira : Jaggery iyenera kugwiritsidwa ntchito pokhapokha, osatembenuza zotsatira zake pakuchepetsa kunenepa. 2 tsp ya jaggery imatha kupezeka tsiku ndi tsiku. Kukhala ndi Jaggery mopitilira muyeso kumatha kubweretsa kunenepa kwambiri. Komanso, odwala matenda ashuga amayenera kupewa kupwetekedwa chifukwa cha shuga.

Momwe Mungagwiritsire Ntchito Jaggery Pochepetsa Kuonda

Onani njira zogwiritsa ntchito jaggery kapena gur recipe kuti muchepetse kunenepa.

1. Tiyi Wa Jaggery

Kukhala ndi jaggery yokwanira komanso yolamulidwa kumatha kukuthandizaninso kuchepa thupi chifukwa kumathandizira kulimbikitsa kagayidwe kabwino m'thupi komwe kumathandiza kugaya chakudya bwino komanso mwachangu [16] .

Zosakaniza

• Jaggery, supuni 3-4 (grated)
• Masamba a tiyi, supuni 2
• Ma cardamoms obiriwira, 4
• Mbewu zakuda zakuda zakuda ½ supuni
• Chikho cha mkaka (ngati mukufuna)

Momwe Mungapangire Tiyi Wa Jaggery

• Kutenthetsa madzi chikho chimodzi mu poto wosakhala ndodo ndikuwonjezera cardamom, peppercorns wosweka ndi masamba tiyi ndikubweretsa kuwira.
• Onjezani mkaka ndi chithupsa (posankha).
• Onjezerani mphika mumphika ndikusungunuka musakanizo wa tiyi wokonzeka ndikusunthira bwino.

2. Jaggery Ndi Madzi A mandimu

Zosakaniza

• Galasi limodzi lamadzi
• Supuni 1 supuni ya mandimu
• Chidutswa chazing'ono

Mayendedwe

• Kutenthetsani madzi.
• Onjezani supuni ya tiyi ya madzi a mandimu omwe mwatsopano m'madzi ofunda.
• Onjezerani chidutswa chaching'ono m'madzi ofunda a mandimu ndikusakanikirana mpaka atasungunuka ndikumwa ndikutentha.

Muthanso kudya kachakudya kakang'ono mukatha kudya kuti muchepetse chimbudzi.

Pamapeto pake…

Poyerekeza ndi shuga woyengeka, jaggery ndiopatsa thanzi komabe, imakhalabe shuga, chifukwa chake, imangodya mopyola muyeso.

Mafunso Ofunsidwa Kawirikawiri

Q. Kodi kuthamanga kumakupangitsa kukhala wonenepa?

KU. Jaggery ali ndi mbiri yabwino yopatsa thanzi kuposa shuga, koma imakhalabe ndi ma calories ambiri ndipo amagwiritsidwa ntchito bwino pang'ono. Kugwiritsa ntchito mopitirira muyeso kumatha kubweretsa kunenepa.

Q. Kodi tingasinthe shuga ndi ma jaggery?

KU. Inde.

Q. Kodi kuthamanga ndimabwino kwa odwala impso?

KU. Inde. Kafukufuku akuwonetsa kuti jaggery itha kugwiritsidwa ntchito pochepetsa kuwonongeka kwa impso ndipo itha kukhala ngati njira yothandizira pochiza matenda a impso.

Q. Ndi chiyani chabwino kutsitsa shuga kapena jaggery?

KU. Jaggery, komabe akadali ndi ma calories ambiri ndipo ayenera kudyedwa pang'ono.

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Kudziwa

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