Tonse takhala tikukumana ndi zowawa za kudya kaloti zophikidwa ngati ana. Ngakhale kuti zoopsa zaubwana zingakhale zikuwopsyezani kaloti kwamuyaya, ambiri ubwino wa kaloti chitsimikizo kuti muyambenso kuphatikiza masambawa muzakudya zanu mobwerezabwereza, ngakhale mumitundu yosangalatsa! Amayi athu akulira mokweza mawu ponena za kaloti, angakhale munthu wosowa yemwe sanabowoledwe m'mutu mwake.
Komabe, zoona zake n’zakuti kaloti alidi ndi thanzi labwino ndipo mukhoza kupeza ubwino wonse wa kaloti ndikusangalala ndi kukoma kwake ngati mukukonzekera mwatsopano popanda kuphika. Ndipo ngati, simunadziwe, ubwino wa kaloti sikuti amangoona bwino. Apa tikukupatsirani kutsika kwathunthu pazabwino zonse zodabwitsa za kaloti.
imodzi. Zakudya zopatsa thanzi
awiri. Akamadya Bwino
3. Maso
Zinayi. Kuchepetsa Kuopsa kwa Khansa
5. Kuwongolera Shuga Wamagazi
6. Mtima
7. General Health
8. Idyani Kaloti Zambiri Kuti Mupindule Kwambiri
9 . FAQs
Zakudya zopatsa thanzi
Kaloti akuti adalimidwa koyamba ku Central Asia, Persia ndi Afghanistan. Komabe, m’nthaŵi zakalezo, masamba a muzu ameneŵa analibe ofanana kwenikweni ndi zimene timadya masiku ano. Muzuwo unali wokulirapo, wocheperapo kukula kwake ndipo unali wamitundu yosiyana monga wofiirira wachikasu, wofiira, ndi woyera. Kaloti wofiirira amagwiritsidwabe ntchito ku North India kupanga chakumwa chofufumitsa cha probiotic, kodi. Ngakhale sizingatsimikizidwe, akuti a Dutch adapanga kaloti wachikasu zomwe timadya lero.
Kukoma, kukoma ndi kukula kwa masambawa zimasiyana mosiyanasiyana, komabe, pankhani ya ubwino wa kaloti, zonse zimakhala zopindulitsa mofanana. Kaloti ali ndi zakudya zambiri ndipo theka la kapu ya kaloti ali ndi makilogalamu 25; 6 g chakudya; 2 g fiber; 3 g shuga ndi 0,5 g mapuloteni.
Langizo: Kaloti ndi gwero lalikulu la mavitamini ndi mchere wofunikira monga vitamini A, vitamini K , potaziyamu, vitamini C, calcium ndi chitsulo.
Akamadya Bwino
Chochititsa chidwi ndi kaloti ndi chakuti zakudya zake zimasintha zikaphikidwa. Mosiyana ndi ndiwo zamasamba zomwe zimataya phindu lake lazakudya zikaphikidwa, ubwino wa kaloti umakhala wochuluka kwambiri ukaphikidwa. Mwachitsanzo, atatu peresenti yokha ya beta carotene mu kaloti ndi yomwe imapezeka kwa ife tikamadya kaloti mu mawonekedwe awo aiwisi. Komabe, 39 peresenti ya beta carotene yopindulitsa imapezeka kwa ife tikamawotcha, mwachangu kapena kuphika kaloti.
Imodzi mwa njira zabwino kwambiri zopezera phindu lalikulu la kaloti ndikudya monga khalani kunyumba kumene karoti imadulidwa, yophikidwa pang'onopang'ono ndi mkaka ndi shuga ndi yokongoletsedwa ndi mtedza. A chokoma ndi wathanzi yozizira azichitira! M'mawonekedwe awo aiwisi, kaloti kapena kaloti kakang'ono ndi chakudya chodziwika bwino cha dieters komanso osamala zaumoyo. M'maphwando, mungachite bwino kuviika ndi ndodo ya kaloti m'malo mwa cracker! Health food aficionados amakondanso zong'ambika, tchipisi ta kaloti zomwe zimapezekanso kumitundu ina.
Langizo: Kudya kaloti wambiri kumapangitsa khungu lanu kukhala lachikasu; ndi matenda otchedwa carotenemia.
Maso
Kumbukirani zomwe munauzidwa muli mwana, kuti kudya kaloti kumalepheretsa khungu la usiku? Chabwino, ndizowona kuti kaloti amafikira pazambiri thanzi la maso . Kaloti ali ndi vitamini A wambiri , zomwe ndi zofunika kuti munthu aziona bwino. Ndipotu, kuchepa kwa vitamini A kungayambitse xerophthalmia yomwe imatchedwanso kuti khungu la usiku. Vitamini A imapangitsanso mapapu athu, khungu ndi luso la kuzindikira kukhala ndi thanzi labwino. Beta carotene ndi alpha-carotene mu kaloti amasinthidwa kukhala vitamini A m'thupi. Kaloti amakhalanso ndi ma antioxidants monga lutein omwe amateteza retina ndi lens ya diso.
Langizo: Kafukufuku wasonyeza kuti kudya kaloti kopitilira kawiri kumateteza amayi ku matenda a glaucoma.
Kuchepetsa Kuopsa kwa Khansa
Ubwino wa karoti ndi zochuluka . Kafukufuku wasonyeza kuti kudya zakudya zokhala ndi carotenoids kungakutetezeni ku mitundu ina ya khansa monga prostate, colon, khansa ya m'mawere ndi khansa ya m'mimba. M'malo mwake, kafukufuku waposachedwa wofalitsidwa mu American Journal of Clinical Nutrition adapeza kuti anthu omwe amadya zakudya zokhala ndi carotenoids alinso ndi chiopsezo chochepa cha khansa ya m'mapapo ndi 21%.
Langizo: Kaloti ali ndi ziwiri mitundu ya antioxidants - carotenoids (lalanje ndi chikasu) ndi anthocyanins (ofiira ndi ofiirira) -omwe amapatsa kaloti mtundu wawo.
Kuwongolera Shuga Wamagazi
Kaloti ali ndi ubwino wambiri kwa munthu amene akudwala matenda a shuga. Amapanga chakudya chabwino kwambiri kwa munthu amene akudwala matenda okwera kuchuluka kwa shuga m'magazi . Ngakhale kaloti ndi okoma, ali ndi ulusi wambiri wosungunuka womwe umathandizira kuti shuga m'magazi ndi insulini zisamayende bwino komanso zimathandizira kuyenda kwamatumbo. Kaloti zaiwisi kapena zokazinga zilinso ndi index yotsika ya glycemic, zomwe zikutanthauza kuti samachulukitsa shuga m'magazi ndipo, m'malo mwake, amakupatsirani mphamvu zokhazikika.
Kuphatikiza apo, kafukufuku wasonyeza kuti zakudya zina monga vitamini A mu Kaloti amathandizira kuwongolera shuga m'magazi . Kafukufuku wasonyezanso kuti kudya pafupipafupi kwa fiber kumachepetsa chiopsezo chokhala ndi matenda mtundu 2 shuga ; komanso kwa omwe ali ndi matendawa kale, fiber imatha kutsitsa shuga m'magazi awo.
Langizo: Kaloti ndi njira yabwino yochepetsera zilakolako za chakudya chifukwa ali ndi matani a fiber ndi madzi ndipo ali ndi zopatsa mphamvu zochepa kwambiri.
Mtima
Ngati mukufuna mtima wathanzi mungasangalale kumva za ubwino wa kaloti pa thanzi la mtima. Kafukufuku wasonyeza zimenezo kudya zakudya zolemera mu masamba achikuda ngati kaloti amachepetsa chiopsezo chokhala ndi matenda a mtima . Ndipotu, kafukufuku wa ku Dutch anasonyeza kuti kudya zokolola zakuya za lalanje ndi 25 g chabe kungayambitse 32% chiopsezo chochepa cha matenda a mtima.
Kaloti amathandizanso pakuwongolera kuthamanga kwa magazi . Mchere, potaziyamu, womwe umapezeka mu kaloti, umathandizira kulinganiza kuchuluka kwa sodium ndikuchotsa m'thupi.
Langizo: Kudzimva kutupa? Khalani ndi chikho cha kaloti. Potaziyamu imathandizira kuwongolera kuchuluka kwamadzimadzi m'thupi lanu.
General Health
Ngati mukuyang'ana sinthani thanzi lanu ndi chitetezo chokwanira, yambani kuwonjezera kaloti pazakudya zanu. Mavitamini A ndi C amalimbitsa chitetezo cha mthupi komanso kuti thupi lanu lizitha kudzichiritsa lokha. The zakudya mu kaloti ali ndi antioxidant komanso anti-inflammatory properties. M'malo mwake, kaloti zamtundu wakuda zimakhala ndi antioxidant katundu.
Langizo: Kaloti amatha kukhala ndi mafupa olimba komanso ofunikira chifukwa ali ndi vitamini K ndi mavitamini a B angapo.
Idyani Kaloti Zambiri Kuti Mupindule Kwambiri
Idyani kaloti wambiri mu mawonekedwe aiwisi ndi ophika kuti apindule kwambiri. Idyani kaloti zaiwisi za GI zotsika mumtundu wa saladi kapena onjezerani ku slaws ndi raita kapena idyani ngati timitengo ndi hummus yanu ndi ma dips a curd. Mukhozanso kukhetsa kaloti yaiwisi mu timadziti ndi ma smoothies. Komabe, kuti mupeze zonse ubwino wa fiber , onetsetsani kuti mwamwa mtundu wosasefera. Kaloti waiwisi amathanso kuzifutsa.
Sandutsani malalanje kukhala achaar kapena pondani pamitengo yofiirira yomwe mwamwa m'matumbo onse. kodi. Sinthani kaloti zophikidwa kukhala zakudya zokometsera ngati zaku North Indian kupha gajar , kapena monga zodzaza pie. Mukhozanso kuwaphatikiza mu supu yabwino kapena kungowotcha ndi mafuta a azitona, zokometsera ndi ufa wa adyo pang'ono. Kaloti amakomanso modabwitsa akasinthidwa kukhala zokometsera ngati gajar ka halwa, chonyowa karoti keke , makeke ndi ayisikilimu.
Langizo: Kaloti wonyezimira ndi madzi a mapulo ndi sinamoni wothira fumbi amapanga chakudya chokoma kwambiri.
FAQs
Q. Kodi odwala matenda ashuga amadya kaloti?
KWA. Inde, odwala matenda ashuga amatha kudya kaloti. M'malo mwake, amalangizidwa kutero chifukwa ali ndi ulusi wosungunuka, ali ndi GI yotsika komanso otsika kwambiri muzakudya. Kuphatikiza apo, akudzaza.
Q. Kodi kaloti zosaphika zili bwino kapena zophikidwa?
KWA. Onse awiri ali ndi ubwino wawo. Ngakhale kaloti yaiwisi imapanga GI yotsika kwambiri, mawonekedwe ophika amapangitsa beta carotene kugayidwa mosavuta ndi matupi athu.
