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Ngati mwapita kugolosale, muyenera kuti mwawona kaloti m'mitundu yosiyanasiyana monga lalanje, loyera, lofiirira, lofiira ndi lachikasu. Kaya mitundu yake ndi yotani, mitundu yonse ya kaloti imakhala ndi michere yambiri, makamaka kaloti wofiirira yemwe amadzaza ndi ma antioxidants.
Kaloti wobzalidwa amatha kusiyanitsidwa m'magulu awiri akulu: kaloti wakum'mawa (wofiirira komanso wachikasu karoti) ndi kaloti wakumadzulo (lalanje, wofiira, wachikasu ndi kaloti woyera) [1] . Masiku ano, kaloti wakum'mawa walowedwa m'malo ndi kaloti wakumadzulo [ziwiri] .
Chochititsa chidwi, kuti kaloti poyamba anali oyera kapena ofiirira. Ndipo kaloti wamakono wamtundu wa lalanje omwe timawawona m'masitolo amagulitsa ayenera kuti adapangidwa chifukwa cha kusintha kwa majini kuchokera ku mtundu watsopano wa kaloti wachikaso.
Kaloti wofiirira ndi gwero labwino la mavitamini ndi michere ndipo amakhala ndi ma antioxidants amphamvu otchedwa anthocyanins omwe ali ndi zotsatira zabwino pa thanzi lanu [3] .
Munkhaniyi, tiona zaumoyo wa kaloti wofiirira komanso njira zodyera.
Zambiri Zaumoyo Za Kaloti Wofiirira
Mitundu yonse ya kaloti imakhala ndi michere yambiri monga vitamini A, vitamini C, vitamini B6, vitamini E, vitamini K, fiber, potaziyamu, phosphorous, riboflavin, niacin, thiamine, iron ndi calcium.
Komabe, kaloti wofiirira amakhala ndi anthocyanins ambiri omwe amapatsa zipatso ndi ndiwo zamasamba mtundu wawo wofiirira. Mbatata yofiirira, kabichi wofiirira, mphesa zakuda, maula, biringanya ndi mabulosi akuda ndi ena mwa zipatso ndi ndiwo zamtundu wofiirira zomwe zimakhala ndi anthocyanin. Anthocyanins ndimitundu yosungunuka yamadzi yamtundu wa phenolic yama antioxidants yomwe imapindulitsa thanzi lanu m'njira zambiri [4] [5] .
Ubwino Waumoyo Wa Kaloti Wofiirira
1. Mulole kuthandizira kuchepa thupi
Kugwiritsa ntchito kaloti wofiirira kumatha kukupangitsani kukhala okhutira kwa nthawi yayitali ndikuchepetsa njala yanu, chifukwa cha zotengera zake [6] . Kafukufuku wa 2016 adawonetsa kuti anthu omwe amadya zakudya zowonjezera za anthocyanin atha kuthandizira pakuwongolera zolemera ndikupewa kunenepa kwambiri [7] .
2. Mulole kuchepetsa kagayidwe kachakudya chiopsezo
Matenda a kagayidwe kachakudya ndi gulu lazikhalidwe zomwe zimawonjezera chiopsezo cha matenda ashuga, matenda amtima ndi sitiroko. Kafukufuku wofalitsidwa mu The Briteni Journal of Nutrition adapeza kuti chakudya chokwera kwambiri, chakudya chamafuta ambiri chodyetsa makoswe chimayambitsa kuthamanga kwa magazi, chiwindi cha fibrosis, mtima wa fibrosis, kulekerera kwa shuga komanso mafuta am'mimba amapatsidwa madzi abuluu a karoti, zomwe zidapangitsa kuti kulolerana kwa glucose, mtima ndi chiwindi kapangidwe kake komanso kagwiridwe kake chifukwa cha antioxidant ndi anti-inflammatory properties a anthocyanins [8] .
3. Kuchepetsa mafuta m'thupi
Kukhalapo kwa anthocyanins mu kaloti wofiirira kumatha kuchepetsa chiopsezo cha matenda amtima mwa kusungitsa kuchuluka kwama cholesterol anu. Anthocyanins amathandizira kutsitsa cholesterol choipa ndikuwonjezera cholesterol yabwino [9] [10] .
4. M'munsi zotupa mikhalidwe
Matenda otupa (IBD) ndi ambulera yomwe imagwiritsidwa ntchito pofotokoza zomwe zimayambitsa kutupa kwakanthawi m'mimba.
Kafukufuku wa nyama ndi mayeso awonetsa kuti kaloti wofiirira amatha kusintha zina zotupa (IBD), monga ulcerative colitis. Kafukufuku wa 2018 wofalitsidwa mu Preventive Nutrition ndi Food Science adati mbewa zomwe zimakhala ndi colitis zidadyedwa ndi karoti wofiirira, zomwe zimapangitsa kuti muchepetse kwambiri kutupa [khumi ndi chimodzi] .
Kafukufuku wina wofalitsidwa mu magazini ya Food and Function adawonetsa zotsatira za kaloti wofiirira wa anthocyanin pochepetsa kutupa komwe kumalumikizidwa ndi IBD [12] .
5. Zitha kuchepetsa chiopsezo cha matenda ashuga
Kunenepa kwambiri kapena kunenepa kwambiri kumawonjezera ngozi ya matenda ashuga. Ndipo kafukufuku wasonyeza kuti kuwonjezera kudya kwa zakudya zomwe zili ndi ma anthocyanins kungathandize kuthana ndi kupewa matenda a shuga [13] [14] .
6. Muthane ndi chiopsezo cha khansa
Kaloti wofiirira amakhala ndi ma anthocyanins omwe amawonetsa anti-khansa. Kafukufuku wa 2018 adawonetsa makoswe omwe adakumanapo ndi gulu lolimbikitsa khansa adadyetsedwa zakudya zophatikizidwa ndi karoti wofiirira, zomwe zidapangitsa kuti muchepetse kukula kwa khansa [khumi ndi zisanu] .
Kafukufuku wina wofalitsidwa mu World Journal of Gastroenterology adawonetsa kuti kudya zipatso ndi ndiwo zamasamba zambiri kumachepetsa chiopsezo cha khansa ya m'matumbo [16] .
7. Kuopsa kwa matenda a Alzheimer's Lower
Kafukufuku wasonyeza kuti ma anthocyanins ndi othandiza poteteza matenda opatsirana monga matenda a Alzheimer's ndipo angathandize kukonza magwiridwe antchito [17] .
Njira Zowonjezera Kaloti Wofiirira Pazakudya Zanu
- Kabati kapena dulani kaloti wofiirira ndi kuwonjezera pa saladi wanu.
- Sungani kaloti wofiirira ndi mafuta, tsabola ndi mchere.
- Awonjezereni mu timadziti ndi ma smoothies.
- Grate iwo ndikuwonjezera pazakudya zanu zotsekemera.
- Cook wofiirira kaloti ndi kuwonjezera hummus.
- Onjezani kaloti wofiirira msuzi, stews, broths, stir-fries ndi mbale zina.
Chithunzi cha ref: TimesofIndia
Chinsinsi cha Kaloti Chinsinsi
Kaloti wofiirira wokazinga ndi sesame wakuda dukkah [18]
Zosakaniza:
- Kaloti wofiirira wa 900 gm, theka lalitali
- 4 adyo cloves, osenda
- Mapiritsi atatu a thyme yatsopano
- 3 tbsp owonjezera namwali mafuta
- ¼ tsp mchere
- 1 tbsp nthangala za zitsamba zakuda
- ¼ chikho cha pistachios chodulidwa bwino
- 1 tsp ufa wa coriander
- 1 tsp chitowe ufa
Njira:
- Sakanizani uvuni ku madigiri 400 Fahrenheit. Ikani pepala lojambula kapena zikopa poto wophika.
- Ikani kaloti, adyo ndi thyme poto. Thirani mafuta a maolivi 2 ndi mchere. Sakanizani bwino ndikusakaniza kwa mphindi 25 mpaka 30 mpaka kaloti atasintha. Ndiye kutaya thyme.
- Pakadali pano konzekerani dukkah powonjezera pistachios, nthangala za zitsamba, coriander ndi ufa wa chitowe ndi mchere poto ndikuphika kwa mphindi 2-4 mpaka kutentha ndi kununkhira.
- Pa mbale, ikani kaloti ndi adyo. Thirani 1 tbsp mafuta a maolivi ndikuwaza dukkah pamenepo.