Iikarothi yenye yemifuno engazange iphoswe kwi-pantry, kwaye akukho nto. Ukongeza kumbala wayo orenji kunye nencasa emnandi, entsha, Isithako esongeza amanqaku amaninzi kuyo nayiphi na iresiphi, ukusuka kwiisaladi kunye nesityu ukuya kwidizethi. Kodwa eyona nto ibeka kwi-podium yemifuno enomdla kakhulu yiyo igalelo lezondlo elingaqhelekanga kunye neendidi ezininzi zeendlela zokuyilungiselela. Fumana zonke iipropathi zayo, izibonelelo kunye namaqhinga okupheka inokuguqula ngokupheleleyo ukutya kwakho kwaye ikuncede ufumane okuninzi kuyo ngokusempilweni nakwi-gastronomically.
Kule nqaku sikuxelela Yonke into ofuna ukuyazi malunga neminqathe: iprofayili yayo epheleleyo yezondlo, izibonelelo ezibonelela ngomzimba wakho, izilumkiso kunye nezichasi okufuneka uzithathele ingqalelo, ezona ndlela zimnandi nezinempilo zokuyipheka, indlela yokukhetha nokuzigcina ... kwaye, ngokuqinisekileyo, uphononongo lwe iintlobo ezahlukeneyo kunye nokusikeka onokuzifumana kwiimarike. Masityhile ukuba kutheni iminqathe ingaphezulu nje kwesitya esisecaleni!
Yintoni i-carrot kwaye yintoni imvelaphi yayo?
Umnqathe (I-Daucus carota) yi imifuno yeengcambu ngembali yewaka leminyaka emva kwayo. Ukulinywa kwayo kwaqala kwiinkulungwane ezininzi ezadlulayo kwimimandla ye-Asia Ephakathi, ngakumbi e-Afghanistan, apho kwavela khona iintlobo zokuqala ezilinywayo, ezithi, ngokumangalisayo, zazimfusa okanye zimnyama ngombala. Kwada kwayinkulungwane ye-16 apho iminqathe e-orenji, isiphumo sokudityaniswa kwezilwanyana ezenziwa ngamafama aseDatshi njengembeko kwiNdlu ye-Orange.
Namhlanje, iminqathe ikhuliswa kulo lonke ihlabathi, ngakumbi kwiindawo ezinemozulu epholileyo. Ukuthandwa kwayo kuye kwaqhubeka nokukhula ngenxa yayo incasa emnandi, isiqe uburhabaxa bokuthungwa kunye ukuguquguquka enika ekhitshini. Ngaphaya koko, akukho nguqulo yakudala eorenji; sinokufumana iminqathe ngemibala eyahlukeneyo, kuquka emhlophe, etyheli, ebomvu, emfusa, kwaye nokuba mnyama, nganye inencasa yencasa kunye nomahluko omncinci ekubunjweni kwesondlo.
Ingcambu etyiwayo yesityalo igcina izondlo zokukhula kwayo kunyaka wayo wesibini. Obu buchule buchaza yayo umxholo ophezulu weeshukela zendalo, iivithamini kunye ne-bioactive compounds.
Ixabiso lezondlo leminqathe: yintoni kanye equlethwe kuyo?
Iprofayili yezondlo zeminqathe yenza ukuba ibe yimifuno enempilo. kwaye kucetyiswa ukuba kusetyenziswe yonke imihla. Ibalasele ngenxa yayo ephezulu kwivithamin A (izandulela ezifana ne-beta-carotene), i-fiber, i-antioxidants kunye neeminerali ezibalulekileyo. Ukubunjwa kwayo kuhlulwe kakhulu phakathi kwamanzi kunye ne-carbohydrates.
Kwi-100 grams nganye yekherothi ekrwada, sifumana malunga:
- Amandla: phakathi kwe-34 kunye ne-41 kcal (iikhalori ezimbalwa kakhulu)
- Amanzi: 86-89 g (yimifuno enejusi kakhulu)
- Iprotein: 0,9-1,25 g
- Amafutha: 0,2 g
- IiCarbohydrate: 6,9-9,6 g
- Ifayibha yokutya: 2,6-2,9 g
- iswekile yendalo: 4-4,7 g malunga
Ngokubhekisele iivithamini kunye neemaminerali:
- IVithamini A (ngendlela yecarotenoids): ukuya kuthi ga kwi-1346 μg (igubungela i-89-112% ye-RDA yabantu abadala)
- Vitamin C: 5,9-6,5mg
- Iivithamini zeqela B: B6, biotin, folic acid
- Vitamin E: 0,5 mg
- IVithamin K1 (phylloquinone): kubalulekile kwi-coagulation
- Potassium: 255-321mg
- Ikhalsiyam: 24-41mg
- Magnesium: 11-13mg
- Umdlalo: 19-37mg
- Isinyithi: 0,3-0,7mg
- Iodine: 6,5-9 μg
- Isodium: 61-77mg
- Selenium: I-1 μg
Su umxholo wefiber onyibilikayo kunye nongenakunyibilika Ibalulekile kwimpilo yokwetyisa kunye nolawulo lweswekile yegazi. I-pectin, i-lignin kunye ne-hemicellulose ekhoyo kuyo iququzelele ezi zibonelelo.
Iipropati eziphambili kunye neenzuzo zezempilo zeekherothi
Udumo lwekherothi njengoko ukutya okuphezulu Isekwe kwizifundo ezininzi ezixhasa izibonelelo zayo kwiindawo ezininzi zomzimba. Phakathi kweempawu zayo eziphawulekayo sifumana:
1. Ukhuseleko lwamehlo
Enkosi kuwe zizityebi kwi-beta-carotene (i-precursors ye-vitamin A), iinqathe zinegalelo ekubunjweni kwee-pigments ezibonakalayo ezibalulekileyo kwi-retina. Ukuyisebenzisa rhoqo kuyanceda ukuthintela ukungaboni ebusuku, urhatyazo, kunye nokuncipha kwe-macular. I-Lutein, enye i-carotenoid ekhoyo, yomeleza impilo yamehlo kwaye ilwa neengxaki ezinxulumene neminyaka.
2. Isenzo esinamandla sokulwa ne-antioxidant
Igcwele yi i-antioxidants yendalo ezifana carotenoids, anthocyanins kunye polyacetylenes, inceda ukuba ukunciphisa iiradicals zamahhala, ukunciphisa umonakalo oxidative edityaniswe ukuguga kweselula, izifo ezingapheliyo kunye neentlobo ezithile zomhlaza. Uphononongo lucebisa ukuba ukutya okutyebileyo kwi-carotenoids kunxulunyaniswa neziganeko ezisezantsi zeprotate, ibele, ikholoni kunye nomhlaza wesisu.
3. Impilo yentliziyo
Iminqathe iyanceda yehlisa i-LDL ('embi') i-cholesterol kwaye inyuse i-HDL ('elungileyo') i-cholesterol. Oku kungenxa yayo ifayibha enyibilikayo nenganyibilikiyo, eyenza kube lula ukupheliswa kwe-cholesterol kunye ne-bile acids. Ukongeza, yakhe umxholo we potassium Inceda ukulawula uxinzelelo lwegazi, ukukhuthaza i-vasodilation kunye nokupheliswa kwe-sodium, ekhuselayo izifo zentliziyo.
4. Ukulawulwa kokugaya kunye nempilo yamathumbu
Su umgangatho wefiber Ukuthintela ukuqunjelwa kunye nokuthomalalisa ukungonwabi kwesisu, ngaphezu kokusebenza njenge-prebiotic yokugcina i-intestinal microbiota enempilo.
5. Ukulawulwa kweGlucose kunye ne-glycemic index
Isalathiso sayo se-glycemic ephantsi (malunga ne-30 eluhlaza) yenza ukuba ilungele abantu abanesifo sikashukela kunye nabo bafuna ukulawula i-glucose. Nangona inyuka xa iphekiwe, isephantsi kunokunye ukutya okutyebileyo kwecarbohydrate. Ifayibha inceda ukulawula ukufunxwa kweglucose kwaye ikhusela i-spikes emva kokutya.
6. Ukomelezwa kwamathambo, ulusu, iinwele nezinzipho
La ivithamini K1, kunye ne-calcium kunye ne-phosphorus, ikhuthaza ukuphefumula impilo yethambo. IBeta-carotenes kunye nevithamin A zibonelela ngokuqaqamba kunye namandla eluswini, iinwele kunye nezinzipho, kwaye zinceda ukugcina impilo isempilweni. tan esempilweni.
7. Ukomeleza amajoni omzimba
Su ivithamin C, ivithamin A kunye ne-antioxidants Baphucula ukukhusela, ukukhuthaza ukuveliswa kwe-lymphocytes kunye nokulungisa iiseli, ukwandisa ukuchasana nezifo kunye nezifo.
8. Impembelelo ye-diuretic kunye nokuthintela amatye ezintso
Umxholo wayo kwi amanzi kunye ne potassium Inomphumela we-diuretic ophakathi, inceda ukuphelisa ulwelo kunye nokuthintela amatye ezintso. Abantu abanomdla wokuphelelwa ngamanzi emzimbeni kufuneka bayithathele ingqalelo xa beyisebenzisa.
9. Inzuzo yengqondo kunye namandla abalulekileyo
Iicarbohydrates kwiminqathe zibonelela amandla obuchopho, ukulwa nokudinwa kwengqondo kunye nokwandisa amandla, kwakhona kunceda ukunciphisa uxinzelelo kunye nokuphucula isimo sengqondo.
10. Ukunciphisa ukuxhalaba kunye nefuthe elichasayo
Iiminerali ezifana ne-magnesium kunye ne-selenium zinceda ukugcina ukuzola kunye nokunciphisa ixhala. Iikhompawundi ezichasayo zinceda ukukhulula ukungahambi kakuhle kunye neenkqubo ezivuthayo.
Iminqathe ekrwada okanye ephekiweyo? Umahluko wezondlo kwaye yintoni engcono
Umbuzo oqhelekileyo: Kungcono ukuyitya ikrwada okanye iphekiwe? Zombini iinketho zisempilweni, nangona ziyahluka kwisixa sezondlo ezithile. Xa ityiwe ikrwada, iivithamini ezixutywe ngamanzi ezifana ne-vitamin C kunye nenxalenye ye-B complex, enokulahleka ngokushisa, igcinwe. Ikwagcina i-crunchy texture, ubumnandi, kunye nesalathisi esisezantsi se-glycemic.
Ngakolunye uhlangothi, ukupheka (ingakumbi ukubilisa okanye ukubila) Yandisa ukufumaneka kwe-carotenoids kunye nevithamin A, kuba ubushushu buququzelela ukufunxa kwabo ngokuqhekeza iiseli. Uphononongo lubonisa ukuba ukupheka kunokuphinda kabini okanye kathathu i-beta-carotene enokusetyenziswa. Kucetyiswa ukuba ungeze ioli encinci ukuphucula ukuxutywa kwamavithamini anyibilikayo.
Eyona nto ilungileyo kukutshintshana zombini iifom kwaye utshintshe amalungiselelo ukuze uthathe ithuba lokuxhamla kwisondlo esipheleleyo.
Contraindications kunye nezilumkiso xa usebenzisa iminqathe
Ngokubanzi, Iikherothi zikhuselekile kubantu abaninzi, nangona kukho imiba ekufuneka ithathelwe ingqalelo:
- Carotenoderma: Ukusetyenziswa ngokugqithiseleyo kunye nexesha elide kunokubangela i-pigmentation ephuzi yesikhumba, ngakumbi ezandleni nasezinyaweni, ngenxa yokuqokelela kwe-beta-carotene. Inokubuyiselwa umva ngokucuthwa kokuthatha.
- Ukwalana okunqamlezileyo kunye nomungu: Abantu abane-allergies ye-pollen banokufumana ukurhawuzelelwa ngomlomo emva kokutya umungu okrwada.
- Ukunganyamezeli kweFructose: Nangona iphantsi kwi-fructose, abo banganyamezeliyo i-fructose kufuneka banciphise ukusetyenziswa kwabo.
- I-SIBO okanye iingxaki zamathumbu: Ifayibha isenokungafaneleki kwiimeko zokukhula kwebhaktiriya okanye ukutya okunemiqathango kakhulu.
- Usulelo lwesityalo: Kungcono ukuthenga iminqathe kwifama yendalo ukunqanda ukutya iintsimbi ezinzima okanye izinto eziyingozi.
Iintlobo zeminqathe: fumana iindidi kunye nemibala yazo
Ihlabathi leekherothi lihluke kakhulu kunokuba libonakala. Okwangoku, kukho iintlobo ezingaphezu kwama-2.500, umphumo wendaleko kunye nokungenelela kwabantu:
- Danvers: Ikhonjiwe, enentamo ebanzi, ephakathi ukuya kwinde ngobukhulu.
- Nantes: I-Cylindrical, iqonde, i-juicy, enesiseko esijikelezayo okanye esicacileyo.
- EParis: Incinci, ingqukuva, ilungele iigadi zasezidolophini.
- eChantenay: Umde ophakathi, utsolo, ulungele umhlaba oxineneyo.
- I-Flakee: Enkulu, i-conical, esetyenziswa kwishishini.
- Umlawuli: Ixesha elide kakhulu, elincinci, elineengcambu ezigudileyo kunye nombala o-orenji obukhali.
- Umnyama: Iindidi ezinemibala emininzi, ezinjengomfusa, obomvu, omhlophe, notyheli, ezineprofayili ezizodwa zesondlo.
Uhlobo kunye nombala kunempembelelo kwincasa, ukuthungwa kunye nexabiso lesondlo. Iminqathe emfusa kunye nemnyama iqulethe ixabiso eliphezulu le-anthocyanins kunye ne-polyacetylenes, ephucula i-antioxidant kunye ne-anti-inflammatory effects.
Indlela yokukhetha nokugcina izaqathe ngokuchanekileyo
Ukuze usebenzise ngokupheleleyo incasa yayo kunye nexabiso lesondlo, kubalulekile ukukhetha nokugcina ngokufanelekileyo:
- Khetha iinqathe eziqinileyo ezinombala o-orenji onzulu, ngaphandle kokuqhekeka okanye amabala.
- Amagqabi aluhlaza kufuneka abe matsha; Ukuba banazo, kungcono ukuba zingabuni.
- Eziphakathi okanye ezincinci zifanelekile kwi-snacks okanye ukulungiselela ngokukhawuleza.
- Zigcine efrijini, kwisikhwama se-perforated, okanye kwi-drawer yemifuno, apho zinokuhlala khona ukuya kwiiveki ezi-2-3.
- Kuphephe ukuzigcina ecaleni kweziqhamo ezikhupha i-ethylene, njengama-apile okanye amapere.
- Ukuyiqhwaba, i-peel, yinqumle kwaye i-blanch ngaphambili.
Indlela yokusika kunye nokulungiselela izaqathe: iindlela zokupheka kunye namaqhinga
Ukuguquguquka kwayo ekhitshini kuvumela iindlela ezininzi zokuyilungiselela:
- Igayiwe: ilungile kwiisaladi okanye njengento yokuhlobisa.
- Kwiintonga: kwi-snacks okanye i-crudités ngeesosi.
- I-Sliced: yesobho, isityu kunye ne-steam.
- Diced: ilungele i-stir-fries, izitya zerayisi okanye i-purées.
- UJuliana: ukwenzela i-stir-fries okanye iisaladi zaseAsia.
- Isiqingatha senyanga: ukusika kunye nokusika.
Sebenzisa amanxeba afana ne-brunoise okanye i-parmentier ngokuxhomekeke kuthungo olufunwayo kunye nomboniso. Geza kakuhle kwaye ukhuhle kuphela xa kuyimfuneko, ugweme ukususa lonke ulusu ukugcina iivithamini.
Iindlela ezinempilo kunye ezimnandi zokupheka iminqathe
Inokulungiswa ngeendlela ezininzi, ukusuka kwiindlela zokupheka zendabuko ukuya kwindalo yanamhlanje. Ezinye iimbono zezi:
- Ekrwada: Kwiintonga okanye ezigayiweyo, kwiisaladi okanye kwi-snacks.
- Umphunga: Igcina izondlo kwaye yongeza ubumnandi bayo bendalo.
- I-oveni yosiwe: Ngeziqholo kunye neoli, ukufezekisa i-caramelized texture.
- Kwipuree okanye iikhrimu: Ixutywe nethanga okanye iitapile ukwenzela iisuphu ezithuthuzelayo.
- Sauteed: Kwi-wok, ilungele isityu esikhawulezayo.
- Kwiisuphu kunye nesityu: Ubumnandi bendalo kwimihluzi kunye nesityu.
- Iijusi kunye ne-smoothies: Idityaniswe neziqhamo kunye nemifuno kwiziselo ze-detox.
- Ivenkile yekeyiki: Iikeyiki, iimuffins okanye iipayi ezisebenzisa incasa yazo eswiti.
Khumbula ukuba ukongeza amafutha anempilo, njengeoli yeoli okanye i-nuts, inceda ukufunxa i-carotenoids kunye nokuphucula izibonelelo zabo.
Isixa esicetyiswayo semihla ngemihla kunye namaxesha okusetyenziswa
ziquka a umnqathe ophakathi Ukutya kwansuku zonke kunceda ukugubungela phantse yonke into ecetyiswayo ye-vitamin A, ukuqinisa ukhuseleko kunye nokunyamekela kwamehlo. Umxholo wayo wezondlo eziphezulu yenza ukuba ube ngumhlobo ogqibeleleyo wokutya okunokulinganisela, kodwa kuyacetyiswa ukuba utshintshe ukusetyenziswa kwemifuno eyahlukeneyo ukuze ufumane zonke izondlo eziyimfuneko.
Iiresiphi ezilula kunye nemibono yokubandakanya iminqathe kubomi bakho bemihla ngemihla
Ezinye iimbono ezilula zokuzifaka kwisidlo sakho:
- I-karoti egayiweyo, i-apile kunye nesaladi ye-walnut: Intsha kunye ne-antioxidant.
- Umnqathe kunye ne-puree yamathanga: Ukukhanya kunye nesondlo.
- Iminqathe ene-oyile kunye neparsley: Njengesitya esisecaleni esikhawulezayo.
- Izinti ezibhakiweyo ezineziqholo: Enye indlela esempilweni kwiitships.
- IiMuffins okanye iikeyiki: Kuswiti kwaye kusempilweni kwisidlo sakusasa.
- Isuphu emuncu: Ukuthuthuzela iintsuku ezibandayo.
Ungayongeza kwizitya zerayisi, ukuzaliswa, isityu, okanye izinto ezibhakiweyo ukuze usebenzise incasa yayo kunye nexabiso lesondlo. Kufuneka nje uvumele ukucinga kwakho kubhabha kwaye ulinge.
Iikarothi kukutya okuyimfuneko ekhitshini ngenxa yeprofayili yazo yezondlo kunye nokuguquguquka. Ibonelela ngeevithamini, iiminerali, i-fiber, i-antioxidants kunye ne-bioactive compounds ezixhamla umbono, ulusu, amajoni omzimba kunye nentliziyo, ngaphezu kokulawula iswekile yegazi kunye nokubonelela ngokhuseleko kumonakalo we-oxidative. Ukukwazi ukuyisebenzisa eluhlaza okanye ephekiweyo, kunye neentlobo ezahlukeneyo kunye nemibala, kuyenza ibe sisithako esibalulekileyo sokutya okunempilo kunye nokonwabisa. Ukukhetha ukusikwa okutsha, ukulondolozwa ngokufanelekileyo, kunye nokulungiselela ngeendlela ezahlukeneyo kukuvumela ukuba usebenzise ngokupheleleyo iipropati zabo. Ukufaka iikherothi kwisidlo sakho semihla ngemihla yindlela elula kwaye emnandi yokuphucula impilo yentsapho yonke.
