Ngaba ungazitya izikhumba zeetapile ezimnandi, kwaye ngaba ufanele wena?

Umxholo

• Izibonelelo zempilo
• Ipakishwe ngezakha mzimba
• Ephezulu kwifayibha
• Umthombo wee-antioxidants
• Ngaba kukho nayiphi na ingozi?
• Ungazitya njani izikhumba zeetapile
• Umgca wezantsi

Iibhatata zinezondlo kakhulu kwaye zidibene kakuhle nokutya okuninzi.

Nangona kunjalo, i-peel yabo ayifane iyenze kwitafile yesidlo sangokuhlwa, nangona abanye bephikisa ukuba kufuneka ityiwe ngenxa yomxholo wayo wesondlo kunye nencasa eyahlukileyo.

Eli nqaku lichaza yonke into oyifunayo malunga nokutya ulusu lweetapile.

Izibonelelo zempilo

Ulusu lwebhatata luyatyiwa, kwaye ungaphulukana nezinye izibonelelo zempilo ukuba uyiphosa.

Ipakishwe ngezakha mzimba

Izikhumba zeetapile eziswiti zisondlo kakhulu.

Iibhatata ezimanzi eziphakathi (146 gram) ezinesikhumba esikwi ():

• Iikhalori: 130
• IiCarbs: Iigrama ezingama-30
• Iprotheni: Iigrama ezi-3
• Ifayibha: 5 iigrem
• IProvitamin A: I-154% yeXabiso lemihla ngemihla (DV)
• Vitamin C: I-31% ye-DV
• Potassium: I-15% ye-DV

Umxholo wefayibha weebhatata ubukhulu becala uvela kwixolo. Ke ngoko, ukuyisusa kuya kunciphisa ukutya kwakho ifayibha.

Uphando lubonakalisile ukuba izondlo kwimifuno kunye neziqhamo zihlala zigxile kwi-peel. Ke, ukususa i-peel kunokunciphisa ukutya kwakho izondlo kunye ne-antioxidants (, 3).

Ephezulu kwifayibha

Iibhatata ngumthombo olungileyo wefayibha. Nangona kunjalo, umxholo wabo wefayibha uyancitshiswa xa kususwa ixolo (4).

Ifayibha inceda ukwandisa iimvakalelo zokugcwala, ukuxhasa i-microbiome yamathumbu esempilweni, kunye nokulawula iswekile yegazi kunye namanqanaba e-cholesterol (,,,).

Umthombo wee-antioxidants

Iibhatata zinee-antioxidants, ngakumbi i-beta carotene, i-chlorogenic acid, kunye neevithamini C kunye no-E. Ngapha koko, iitapile ezimfusa ziphezulu kwii-antioxidants ezibizwa ngokuba zii-anthocyanins (9).

Ezi antioxidants zinceda ukuthintela ukonakala kweselula kwaye zinxulunyaniswa nomngcipheko osezantsi weemeko ezingapheliyo njengesifo sentliziyo kunye nomhlaza (,,,).

Kuba ii-antioxidants zihlala zigxile kulusu kwaye ngezantsi nje kwazo, ukutya izikhumba zeetapile kunokonyusa i-antioxidant intake ().

Izikhumba zeetapile zityebile kwi-fiber, ii-antioxidants, kunye nezakha mzimba njenge potassium, manganese, kunye neevithamini A, C, kunye no-E, zonke ezinokunceda ukuphucula impilo yakho.

Ngaba kukho nayiphi na ingozi?

Izikhumba zeetapile zikhuselekile ukuba zingatya zombini ziluhlaza kwaye ziphekiwe.

Nangona kunjalo, kuba iitapile zibhubhu kwaye zikhula emhlabeni, kubalulekile ukuba uhlambe ngokufanelekileyo ulusu lwangaphandle ukuze ususe nabuphi na ubumdaka obugqithisileyo, i-pesticides, okanye inkunkuma.

Ukuhlamba ibhatata yakho, yibeke phantsi kwamanzi abalekileyo uyihlikihle ngebrashi yemifuno. Kuba ulusu lwabo luqinile, awudingi ukuba nexhala lokulimaza okanye inyama.

Ungazitya izikhumba zeetapile ziluhlaza okanye ziphekiwe, nangona kubalulekile ukucoca ulusu lwangaphandle ngebrashi yemifuno ukususa ukungcola nezinye iintsalela.

Ungazitya njani izikhumba zeetapile

Izikhumba zeetapile ezimnandi zinokuzonwabela ngokwazo okanye kunye nenyama.

Nazi ezinye zeendlela ezimnandi nezilula zokuzonwabisa:

• kubhakwe, kubilisiwe, okanye kuthosiwe
• kufakiwe
• ifraywe nzulu
• ecoliweyo kunye nenyama
• Njengeefries okanye iidges

Kwiindlela ezininzi zokupheka kweetapile, akuyomfuneko ukususa ulusu. Nangona kunjalo, izitya ezithile, ezinjengee-dessert, zenziwe kakuhle ngaphandle kwezikhumba.

Ungazitya izikhumba zeetapile ngokwakho okanye uzishiye kwiindlela ezininzi zokupheka, nangona iidessert zihlala zingabandakanyi i-peel.

Umgca wezantsi

Izikhumba zeetapile zikhuselekile ukuba zingatya kwaye zinokongezwa ngokulula kwiindlela ezininzi zokupheka.

Bacebile kwi-fiber, ezinye izondlo, kunye ne-antioxidants ezinokukunceda ukuxhasa isisu esisempilweni, ukonyusa iimvakalelo zokugcwala, kunye nokukhusela izifo ezinganyangekiyo.

Ukuba ujonge ukufumana esona sondlo kwiitapile zakho, gcina ixolo.