IRapadura ibhetele kuneswekile
Umxholo
IRapadura iswiti eyenziwe ngejusi yommoba oxineneyo kwaye, ngokungafaniyo neswekile emhlophe, ityebile kwizakhamzimba ezinjengecalcium, nemagniziyam, intsimbi kunye ne potassium.
Iqhekeza elincinci le-rapadura eline-30 g linama-111 Kcal, kwaye eyona nto ilungileyo kukutya kuphela loo mali ngosuku ukuze ungabeki ubunzima. Ingcebiso elungileyo kukutya i-rapadura kanye emva kwesidlo esikhulu njengesidlo sasemini, apho uhlala utya isaladi kwisitya esikhulu, esinceda ukunciphisa ukuveliswa kwamafutha anokuziswa yi-rapadura sweet.
Izibonelelo zeRapadura
Ngenxa yomxholo weevithamini kunye neeminerals, ukusetyenziswa ngokuphakathi kwe-rapadura kuzisa izibonelelo ezinje:
- Nika ngaphezulu amandla oqeqesho, ngokuba zizityebi kwiikhalori;
- Khusela i-anemia, kuba iqulethe iivithamini zentsimbi kunye neB;
- Ukuphucula ukusebenza kwefayile ye- inkqubo yemithambo-luvo ngenxa yobukho bevithamini B;
- Thintela iicramps kunye ne-osteoporosis, kuba iqulethe ikhalsiyam nephosphorus.
I-Rapadura eyongeze ukutya okunesondlo njengamantongomane, ikhokhonathi kunye namandongomane kuzisa izibonelelo ezingaphezulu zempilo, kodwa kubalulekile ukuba ukhumbule ukuba ukusetyenziswa kwayo kufuneka kwenziwe kuphela ngexabiso elincinci ngemini, ngakumbi kulwakhiwo langaphambi okanye emva kokuzilolonga, okanye njengamandla endalo Ukusebenza ixesha elide, kuhlala ngaphezulu kweyure e-1. Bona ngakumbi malunga noshukela wendalo kunye neelekese, kwaye wazi ukuba yeyiphi oyikhethayo.
Ukwakhiwa kwesondlo
Itheyibhile elandelayo ibonisa ukwakhiwa kwesondlo kwi-100 g ye-rapadura kunye noshukela omhlophe, ukuthelekisa izondlo zomntu ngamnye:
| Ubungakanani: 100 g | Rapadura | Iswekile emhlophe |
| Amandla: | 352 kcal | I-387 kcal |
| Iicarbohydrate: | 90.8 kcal | 99.5 g |
| Iprotheni: | 1 g | 0.3 g |
| Amafutha: | 0.1 g | 0 g |
| Imisonto: | 0 g | 0 g |
| Ikhalsiyam: | 30 mg | 4 mg |
| Intsimbi: | 4.4 g | 0.1 mg |
| Magnesium: | 47 mg | 1 mg |
| Potassium: | 459 mg | 6 mg |
Kubalulekile ukukhumbula ukuba, nangona isempilweni, i-rapadura akufuneki isetyenziswe ngaphezulu, njengoko inokunyusa umngcipheko weengxaki ezinje ngokufumana ubunzima, i-triglycerides, i-cholesterol ephezulu kunye ne-glycemia. Akufanelekanga ukuba isetyenziswe ngabantu abanesifo sikashukela, i-cholesterol ephezulu kunye nesifo sezintso.
I-Rapadura ngexesha loqeqesho inika amandla ngakumbi
I-Rapadura inokusetyenziswa njengomthombo okhawulezayo wamandla kunye nezakha-mzimba kwiiseshoni zoqeqesho ezinde ezinokunxiba kunye nokuqhekeka, ezinje ngexesha lokubaleka umgama omde, ukunyathela, ukubheqa kunye nokulwa imidlalo. Ngenxa yokuba inesalathiso esiphezulu se-glycemic, amandla eswekile avela kwi-rapadura akhawuleza afunxwe ngumzimba, ekuvumela ukuba ugcine ukusebenza kwakho koqeqesho ngaphandle kokuziva unzima.
Ke, kuqeqesho oluhlala ngaphezulu kweyure enye, ungadla i-25 ukuya kwi-30 g ye-rapadura ukuzalisa amandla kunye neeminerali ezilahlekileyo kukubila. Ukongeza kwi-rapadura, incindi yommoba ingasetyenziswa njengecebo lokuhambisa amanzi nokuzalisa amandla ngokukhawuleza. Bona ezinye iingcebiso malunga nokutya kwinto yokuqala kunye nasemva kokuzilolonga.
Bukela le vidiyo ilandelayo kwaye ubone indlela yokwenza isiselo samandla esenzelwa ekhaya ukuphucula ukusebenza kwakho:
Iimpapasho Ezidumileyo
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