Zipatso Zosilira: Maubwino A Zaumoyo, Zowopsa & Njira Zakudya

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Chipatso chachisangalalo ndi chipatso zonunkhira chomwe chili ndi michere yambiri yofunikira ndipo ndichakudya chodziwika kwambiri cham'mawa. Chipatso chachilendo ichi chimatha kudyedwa ngati chotupitsa, salsa, kapena kuwonjezeredwa ku maswiti, masaladi ndi timadziti.

Zipatso zachisangalalo zimadyedwa padziko lonse lapansi ndipo pali mitundu yoposa 500 ya zipatso. Amapezeka m'mitundu yosiyanasiyana ngati mdima wofiirira, lalanje, wachikasu etc.

Chipatso cholakalaka chimakhala ndi maubwino ambiri azaumoyo kuyambira pakukweza chimbudzi komanso kupititsa patsogolo chitetezo cha mthupi kukweza kuwona ndi kutsitsa kuthamanga kwa magazi.

Mtengo Wabwino Wa Zipatso Zolakalaka

100 g ya chilakolako cha zipatso ili ndi mphamvu 275 kcal ndipo imakhalanso

• 1.79 g mapuloteni
• 64.29 g chakudya
• 10,7 ga CHIKWANGWANI
• 107 mg wa calcium
• 0,64 mg chitsulo
• 139 mg wa sodium

Ubwino Waumoyo Wa Zipatso Zokonda

1. Imathandizira chitetezo chamthupi

Zipatso zachifundo zimathandizira kupititsa patsogolo chitetezo cha mthupi chifukwa chili ndi vitamini C, antioxidants ndi mankhwala ena. Mavitaminiwa amathandizira kuchotsa zopitilira muyeso mthupi ndikuwongolera thupi kuthana ndi matenda ^[1] .

2. Kuteteza khansa

Chomera cha polyphenol chomwe chimakhala ndi zipatso zokonda chimakhala ndi zotsatira za antioxidant komanso anti-inflammatory. Izi zimateteza ku matenda osatha monga khansa ^[ziwiri] . Komanso kupezeka kwa beta-carotene pachipatso kumachepetsa chiopsezo cha khansa ya m'matumbo, khansa ya m'mimba, kansa ya prostate, ndi khansa ya m'mawere. ^[3] .

3. Amathandiza kugaya chakudya

Zipatso zokonda zimakhala ndi michere ya zakudya, zomwe zimathandiza kuti m'matumbo mwanu musamakhale ndi thanzi komanso kupewa kudzimbidwa. Chipatso cha chilakolako chimakhala ndi mankhwala ofewetsa tuvi tolimba, omwe amathandiza kuyeretsa m'matumbo ndikusunga kagayidwe kabwino ^[4] .

4. Amathandiza thanzi mtima

Zipatso zachisangalalo ndizomwe zimayambitsa mchere wathanzi, potaziyamu. Chipatso chikadyedwa limodzi ndi nthanga, mumadya ma fiber ambiri, omwe angathandize kuchotsa cholesterol yochuluka m'mitsempha yamagazi. Izi zimapewa chiopsezo cha matenda amtima.

5. Kuchepetsa kukana kwa insulin

Zipatso zachisangalalo ndi chakudya chotsika kwambiri cha glycemic chomwe chimatanthauza kuti sizimayambitsa tsabola m'magazi am'magazi motero, ndi njira yabwino kwa odwala matenda ashuga. Chigawo chomwe chimapezeka mu mbewu za zipatso chimalimbikitsa kukhudzidwa kwa insulin ya munthu.

6. Amachepetsa nkhawa

Zomwe zimapezeka mu michero yolakalaka zimalumikizidwa ndi kupsinjika ndi nkhawa. Kafukufuku wa 2017 akuwonetsa kuti magnesium imatha kuthandiza anthu kuthana ndi nkhawa zawo ^[5] .

7. Amachepetsa kutupa

Mphamvu zotsutsana ndi zotupa za chilakolako cha zipatso zimachotsedwa. Zomwe zimatsutsana ndi zotupa zimachepetsa kupweteka kwa mafupa ndi mafupa a m'mabondo omwe amayamba chifukwa cha kutupa ^[6] .

Zowopsa Zazipatso Zokopa

Anthu omwe ali ndi ziwombankhanga za latex ali pachiwopsezo chachikulu chakulakalaka zipatso za zipatso ^[7] . Khungu la zipatso zofiirira limatha kukhala ndi mankhwala otchedwa cyanogenic glycosides omwe amatha kuphatikiza ndi michere kupanga poyizoni cyanide, yomwe itha kukhala yowopsa ku thanzi lanu.

Njira Zakudya Chipatso Chosilira

• Zipatso zolakalaka zimatha kukhala ngati malo omwera, msuzi, kapena smoothie.
• Gwiritsani ntchito chipatsocho ngati topping kapena kununkhira kwa mchere.
• Sakanizani chilakolako cha zipatso ndi curd ndikukhala ndi chakudya chopatsa thanzi.
• Gwiritsani ntchito chipatso kuti musangalale ndi saladi wanu.
• Gwiritsani ntchito chipatsocho kupanga jelly kapena kupanikizana.

Zipatso Zokoma Zipatso

Zipatso zophunzitsira zopangira tiyi ^[8]

Zosakaniza:

• 250 g ndimu curd
• Zipatso 4 zakupsa zipatso ndi zamkati
• 3 mazira
• 85 g batala
• 100 g shuga wothira
• 100 ml mkaka
• & frac12 tsp ufa wophika
• 140 g ufa wosalala
• Kutsekemera shuga mpaka fumbi

Njira:

• Kutenthe uvuni ku 160 madigiri Celsius. Lembani tini yayikulu, yakuya kwambiri ndi chopukutira tiyi ndikuiyika pambali.
• Pakadali pano, m'mbale onjezerani mandimu ndikusakaniza ndi chilakolako cha zipatso zamkati ndi mbewu.
• Thirani mazira ndi shuga palimodzi mu mphika wina mpaka ufike pompopompo. Onjezani mkaka, ufa, ufa wophika, batala ndi kaphatikizidwe kake. Pindani chisakanizocho ndi spatula ndikugawa pakati pa ma teacups.
• Ikani tiyi pa tini yokazinga ndikudzaza malata ndi madzi otentha mpaka atadzaza mbali zonse za tiyi.
• Kuphika kwa 50 min.
• Phulusa ndi shuga wa icing ndikutentha.

Zipatso Zosangalatsa Madzi Chinsinsi

• Masamba ochepa a timbewu
• Makapu awiri okonda msuzi wa zipatso
• 2 tbsp shuga
• 1 tsp madzi a mandimu

Njira:

• Mu galasi, dulani masamba a timbewu tonunkhira, madzi a mandimu ndi shuga.
• Thirani msuzi wachisangalalo mkati mwake.
• Sakanizani bwino ndikumwa.

1. [1]Lobo V, Patil A., Phatak A., & Chandra N. (2010). Ma radicals aulere, ma antioxidants ndi zakudya zofunikira: Zokhudza thanzi la anthu. Ndemanga za Pharmacognosy, 4 (8), 118-126.
2. [ziwiri]Septembre-Malaterre, A., Stanislas, G., Douraguia, E., & Gonthier, M. P. (2016). Kuwunika kwa zakudya zopatsa thanzi komanso antioxidant ya zipatso zam'malo otentha nthochi, litchi, mango, papaya, zipatso zokonda ndi chinanazi zomwe zimalimidwa ku Réunion French Island.
3. [3]Larsson, S. C., Bergkvist, L., Näslund, I., Rutegård, J., & Wolk, A. (2007). Vitamini A.
4. [4]Slavin J. (2013). CHIKWANGWANI ndi ma prebiotic: njira ndi maubwino azaumoyo. Zakudya zam'mimba, 5 (4), 1417-1435.
5. [5]Boyle, N. B., Lawton, C., & Dye, L. (2017). Zotsatira za Magnesium Supplementation on Subtiveive nkhawa ndi Kupsinjika-Kuwunika Kwadongosolo. Zakudya Zam'mimba, 9 (5), 429.
6. [6]Grover, A. K., & Samson, S. E. (2016). Ubwino wama antioxidant owonjezera pamaondo a mafupa: malingaliro ndi zowona.Nutrition magazine, 15, 1. doi: 10.1186 / s12937-015-0115-z
7. [7]Brehler, R., Theissen, U., Mohr, C., & Luger, T. (1997). 'Matenda a zipatso za zipatso': pafupipafupi ma antibodies a IgE. Matenda, 52 (4), 404-410.
8. [8]https://www.bbcgoodfood.com/recipes/3087688/passion-fruit-teacup-puddings

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