Ezingxenyeni zethu, amazambane abizwa ngokuthi isinkwa sesibili, ngoba sisekudleni cishe nsuku zonke. Ilungiselelwe ngokwehlukana noma ingeziwe kwezinye izitsha, isobho, ama-saltworts, asetshenziselwa ukugcwaliswa kwama-pie ne-vareniki.
Noma kunjalo, izondlo zihlukanisa amazambane njengezitsha ezingelusizo kulabo abafuna ukuqeda isisindo esiningi. Ekuchazeni izidlo eziningi kubhaliwe ukuthi ungadla noma yimiphi imifino, ngaphandle kwamazambane. Futhi uma izondlo zokudla zingayigcini ngisho namazambane abilisiwe, yini ongayisho ngamazambane othosiwe, enokuqukethwe kwekhalori enkulu nakakhulu.
Izinzuzo kanye nokulimala kwamazambane othosiwe
Inzuzo enkulu yamazambane othosiwe ukuthi kulula ukulungisa nokudla okunomsoco. Ukwelapha izivakashi ezingalindelekile ngokuthile okumnandi okulula - ungafisa amazambane, futhi ubeke ama-pickle ekhaya. Kuyoba okwanelisayo, okusheshayo futhi eshibhile.
Phakathi kwezakhiwo eziwusizo zamazambane oqoshiwe ukubunjwa kwawo, ukugcwala kwayo ngamavithamini namaminerali: i-carotene, amavithamini C, i-D namalungu eqembu le-vitamin B, i-phosphorus, i-calcium, i-magnesium, i-bromine, i-zinc, i-iron. Kodwa okubaluleke kakhulu yi-potassium, etholakala ngobuningi emazambeni. Ungathola umthamo wansuku zonke we-potassium uma udla isigamu se kilogram yamazambane. Le mineral ibhekene nokusebenza okugcwele kwesimiso senhliziyo, igcina ukulinganisela kwamanzi, ikhulula ukuvuvukala futhi ingatholi izinsalela ze-asidi.
Ngaphezu kwalokho, amazambane aqukethe i-pectin, i-acids ewusizo kanye ne-fiber, okuthuthukisa ukugaya futhi kusiza ukuhlanza umzimba. I-2% yobuningi bamazambane iphrotheni, equkethe ama-amino acids ebalulekile emzimbeni.
Ukuze siqonde ukuthi amazambane abusiwe awonakele, kufanele sihlole enye into ekhona. Kuthi mayelana nesitashi. I-15% kuya ku-20% isisindo samazambane. Futhi, ezinhlobonhlobo zakuqala zaleli isitashi semifino liphansi kunalokhu kamuva.
Isitashi sinempahla eminingi enenzuzo emzimbeni: iqhaza ekuvikelweni komzimba komzimba nokukhiqizwa kwamakhemikhali e-organic, okusiza ekulwa nezinqubo zokuvuvukala kanye nama-pathogenic microbes, isusa amanzi angaphezu komzimba, ithwala kakhulu amandla. Ngokusetshenziswa okulinganiselwe kwamazambane, ukubunjwa kwalo kuzothinta impilo yomzimba kuphela.
Kodwa-ke, kanye nezakhiwo ezinhle zezitashi zezithombo zamazambane kunomncintiswano omkhulu: kuholela ekuqoqeni kwamandla angasetshenzisiwe ngendlela yamafutha.
Mangaki ama-kilocalories emazambatini othosiwe?
Umbuzo uwukuthi, mangaki ama-khalori emazambane othosiwe, ujabulisa abantu abaningi hhayi ngeze. Phela, ngisho nangokweqhinga, kungacatshangwa ukuthi ukuhlanganiswa kwesamba esikhulu samakhompi namafutha zemifino kuzoholela ekubalweni okuphezulu kwamakharikhi womkhiqizo.
Amazambane amaqanda anezinto eziqukethwe nge-caloric: cishe amayunithi angu-80. Ngokupheka nokubhaka imifino, lesi sibalo sihluka kancane.
Yiqiniso, inani elinama-kilojoule elinjalo lizolimaza kakhulu lesi sibalo. Ngakho-ke, ngesifiso esikhulu sokudla amazambane othosiwe, kufanelekile ukwenza ngaphambi kokudla kwasemini, lapho umzimba usethelwe umsebenzi ogcwele futhi ungathola ama-calorie, futhi ungawushiyi eceleni.