IziBonelelo eziPhezulu zezeMpilo zeMihla, zichaziwe

Umxholo

• Imihla Nutrition Facts
• IiNzuzo zeMpilo zeMihla
• Nika iitoni zefiber
• Ukukhuthaza impilo yentliziyo
• Yomeleza Amathambo
• Yandisa Inkqubo Yakho Yamajoni omzimba
• Sebenza njengoMnandzi osempilweni
• Uzifumana njani * Zonke iiZibonelelo zezeMpilo zeMihla
• Uphengululo lwe

Xa ubetha ivenkile enkulu ukuphinda uqalise ikhitshi lakho ngeziqhamo ezigcwele izondlo, mhlawumbi ngokungazi ubuye inqwelo yakho iye kwicandelo lemveliso, apho iiapile, iiorenji kunye neediliya zigcwele khona. Kodwa ngokwenza njalo, ungaphoswa sisiqhamo esitsha esizifihla ecaleni kweerasintyisi kunye neprunes kwi-bulk bin paisle: imihla.

Ilungile loo nto: Nangona zishwabene, zincangathi, kwaye zihlafuna njengeziqhamo ezomisiweyo, iidatiti ezinencasa ngokwendalo zithengiswa xa zikrwada, zintsha, utsho uKeri Gans, M.S., R.D.N., C.D.N, ingcali yezokutya Ubume Ilungu leBrain Trust. Kwivenkile yegrosari, uya kufumana iindidi ezimbini zemihla, ezinokwakheka okungafaniyo kunye neencasa kodwa amaxabiso esondlo afanayo: iMedjool, usuku oluthambileyo olunomthamo ophezulu wokufuma kunye nencasa eswiti, kunye neDeglet Noor, isiqingatha- usuku olomileyo oluqulathe ukufuma okuncinci kakhulu kwaye lunesiphelo se-nutty. Kwaye ngezo mpawu zinqwenelekayo ziza nezinto ezimbalwa zempilo.

Apha, umhla wenyani yesondlo ekufuneka uyazi, kunye neendlela ezivunyiweyo zeengcali zokuzongeza kwiplate yakho.

Imihla Nutrition Facts

Kwisiqhamo esincinci, iidatisi zineevithamini kunye neeminerali, kubandakanywa (kodwa kungaphelelanga!) I-iron, i-potassium, i-magnesium, kunye ne-vitamin B. Kwaye ngelixa ziphezulu kwiikhalori kunye nee-carbs, zizele zi-fiber ezilungileyo kuwe. Ukuqhayisa malunga ne-2 gram yefayibha ngokusebenza, imihla inokunceda ukukhuthaza ukwetyisa okunempilo kunye nokuhamba kwamathumbu. Ezi ziqhamo ezikhangelekayo ze-prune nazo zigcwele i-antioxidants yokulwa nezifo, ezifana ne-flavonoids kunye ne-phenolic acids - zombini ezo zibonakaliswe ukunciphisa ukuvuvukala emzimbeni - kodwa ngakumbi kuyo yonke le nto ngesekhondi.

Nantsi inkangeleko yesondlo ekhawulezayo yomhla omnye we-Medjool onepitted (~24 grams), ngokweSebe lezoLimo lase-United States:

• Iikhalori ezingama-66.5
• 0.4 iigrem protein
• 0.04 grams amafutha
• Iigrama ezili-18 zecarbohydrate
• 1.6 iigrem fiber
• 16 iigrem iswekile

IiNzuzo zeMpilo zeMihla

Nika iitoni zefiber

Eyona mihla inkulu yenzuzo yezempilo abayenzele yona ngumxholo wabo wefiber. Malunga nemihla emine yeMedjool, uyakufumana amanqaku ayi-6.7 yeegram, okanye ikota ye-28-gram ecetyiswayo isibonelelo semihla ngemihla, ngokwe-USDA. Khumbula, ifayibha yinxalenye yokutya kwesityalo esingakwazi ukugaywa okanye ukufunxa, ngoko inceda ukunyusa isitulo sakho kwaye uqinisekise ukuba yonke into idlula emathunjini akho kakuhle, ngokutsho kweKliniki yaseMayo. Ngapha koko, ifayibha inokunceda ukunciphisa amanqanaba e-cholesterol, ukuzinzisa amanqanaba eglucose egazini ngokucothisa ukufunxwa kweswekile, kunye nokunyusa impilo yokwetyisa, utshilo uGans. Ke ukuba ujonge ukulawula inani lamawele akho, esi siqhamo ngokuqinisekileyo sesakho. (Ukongeza i-fiber ngakumbi ekudleni kwakho ngaphandle kokugqithisa iplate yakho, zama ukubeka la maqhinga asebenzayo.)

Ukukhuthaza impilo yentliziyo

Iibhanana zisenokuba sisiseko se potassium, kodwa ayisosiqhamo sodwa esinokukunceda uzalisekise isabelo sakho semihla ngemihla. Ukutya isidlo ngeentsuku ezine zeMedjool, kwaye uya kuthabatha i-696 mg ye-potassium, malunga neepesenti ezingama-27 ze-USDA ezicetyiswayo ezaneleyo zokufumana i-2,600 mg ngosuku. Le minerali ayincedi kuphela izintso zakho kunye nokusebenza kwentliziyo ngokufanelekileyo, kodwa ikwadlala indima ebalulekileyo kulawulo lwegazi, ngokweZiko leSizwe lezeMpilo.

I-ICYDK, ukutya okunesodiyam ephezulu kunxulunyaniswa noxinzelelo lwegazi oluphezulu (xa amandla egazi ekubetha iindonga zomthambo wakho mkhulu kunesiqhelo). Ukuba uxinzelelo luhlala phezulu ngokuhamba kwexesha, kunokukhokelela ekuhlaselweni sisifo sentliziyo, ukubetha, okanye ukusilela kwentliziyo. Kodwa ngethamsanqa, xa usebenzisa i-potassium, imithwalo yakho yegazi iyakhula kwaye ukhupha i-sodium eninzi ngomchamo wakho, zombini ezinokukunceda ukunciphisa uxinzelelo lwegazi, ngokutsho kwe-NIH. (Izinto eziNxulumeneyo: Ezona zinto ziqhelekileyo zibangela uxinzelelo lwegazi oluphezulu, lucacisiwe)

Yomeleza Amathambo

Imihla ayinakunikela kakhulu kwi-superstar bone-boosting nuts - uyazi, i-calcium kunye ne-vitamin D - kodwa iqulethe i-manganese kunye ne-magnesium, egcina amathambo akho omelele kwaye enempilo, uthi uGans. Zombini ezi zondlo zidlala indima ekwakhiweni kwethambo, ngokwe-NIH, kwaye uphononongo lubonakalisile ukuba ukunyusa ukutya kwe-magnesium kunokuphucula uxinano lwamaminerali, olunokuthi lunciphise umngcipheko wokwaphula ithambo.

Okwangoku, imihla emine yeMedjool inika nje iipesenti ezili-17 ze-RDA yemagniziyam kunye neepesenti ezili-16 zokutya okwaneleyo okucetyiswayo kweemanganizi, kungoko ke kuya kufuneka wongeze eminye imithombo yezondle ekudleni kwakho ukuze uzalisekise ii-USDA recs. Ukuze uzalise i-magnesium, i-nosh kwimbewu yamathanga, imbewu ye-chia, okanye ii-almond, nazo. Ukubetha i-quota yakho yemanganese, xuba iihazelnuts okanye iipecans. Okanye zama ukubetha isitya esine-oatmeal (esichazwa njenge-NIH njengomnye wemithombo ephezulu ye-manganese) enezinto ezimbalwa zokulungiswa kunye neentsuku zokufumana ukwanela kokubini kwezondlo ngendlela emnandi kwaphela.

Yandisa Inkqubo Yakho Yamajoni omzimba

Kanye kunye namavithamini abalulekileyo kunye neemaminerali, imihla ngumthombo olungileyo we-antioxidants, iikhompawundi ezinokunceda ukulwa noxinzelelo lwe-oxidative olubangelwa yi-radicals yamahhala (iimolekyuli ezinobungozi ezinokuthi, ngokugqithisileyo, zingonakalisa iiseli kunye nokwandisa uxinzelelo lwe-oxidative). Xa ezi radicals zasimahla zikhula kwiiseli, zinokwenzakalisa ezinye iimolekyuli, ezinokunyusa umngcipheko womhlaza, isifo sentliziyo kunye nesifo sokuwa, ngokutsho kweNational Cancer Institute. Ngapha koko, ii-antioxidants zifunyenwe ziphucula ukusebenza kwamajoni omzimba ngokulwa nalezo zinenzondelelo, ngokutsho kwinqaku elikwiphephancwadi. Immunopathologia Persa. (Eyeleleneyo: Indlela imithambo enokuyongeza ngayo inkqubo yakho yamajoni omzimba)

"Umbuzo apha kukuba mingaphi imihla oya kuyidinga ukuyifumana ukuze ufumane inani elibalulekileyo lee-antioxidants," utshilo uGans. "Ke ukuba utya imihla kuphela kwezi zibonelelo ze-antioxidant, ndicinga ukuba kungakho ukutya okungcono. Kodwa ukuba usebenzisa imihla endaweni yeswekile yesiqhelo yetafile, unokufumana ibhonasi encinci yokondla ngokwe-antioxidants. ” Konke oku kuthetha ukuba, ukongeza ukongeza imihla embalwa kwipleyiti yakho, jonga rhoqo ukutya okutyayo kwezinye ukutya okune-antioxidant, njengamaqunube amnyama, ama-walnuts, kunye namaqunube, ukomeleza amajoni akho omzimba- kwaye mhlawumbi ukhusele nengqele ebandayo .

Sebenza njengoMnandzi osempilweni

Kulungile, oku akusiyo inzuzo yezempilo yemihla, kodwa ngokuqinisekileyo yinto efanelekileyo yokukhankanya. Umhla omnye we-Medjool uqulethe i-16 yeegram zeswekile, ngoko ke isiqhamo sifanelekile ukuba sisetyenziswe endaweni yeswekile eqhelekileyo etafileni, utsho uGans. (ICYDK, iswekile yetafile luhlobo lweswekile eyongeziweyo, xa idliwe ngokugqithiseleyo, ingakhokelela kuhlobo lwe-2 yesifo sikashukela kunye nesifo senhliziyo, ngokutsho kwamaZiko oLawulo lweSifo kunye noThintelo.)

Ngelixa elo nani lisenokubonakala likhulu kakhulu, uGans ugxininisa ukuba akukho nto imele ikhathazeke kakhulu ngayo. “Xa utya iziqhamo, uya kufumana iswekile,” uyachaza. "Kodwa iyenzeka ngokwemvelo, ke kunye neswekile kuza nezinye izibonelelo zempilo ezikwesona siqhamo." Kwicala le-flip, iswekile emhlophe eqhelekileyo onokuthi uyifake kwi-brownies yakho kunye nemivalo yamandla ayinazo izondlo ezilungele wena, wongeza. (PS Nalu ulwahlulo lokwahlulahlula phakathi kweeswiti ezingezizo ezokwenziwa kunye neswekile yokwenyani.)

Uzifumana njani * Zonke iiZibonelelo zezeMpilo zeMihla

Ngazo zonke izibonelelo zempilo zemihla, iziqhamo zinokubonakala ngathi zilandelayo ~ superfood ~. Kodwa beza nesiphene esinye esikhulu: Umxholo wekhalori ephezulu. Umhla omnye weMedjool uneekhalori ezingama-66.5, ngelixa ukusetyenzwa komdiliya oluhlaza ongenambewu kune 15.6 calories nje, ngokweUSDA. "Ewe, imihla ilungile kuwe, kodwa awufuni ukubajonga ngokungathi unokwenza esinye isiqhamo kuba oko kuya kuba neekhalori kakhulu," utshilo uGans.

Ke ukuba ucwangcisa ukongeza imihla kwixesha lakho lokutya, qwa lasela ukubamba kwakho imihla emithathu, okanye malunga neekhalori ezingama-200, ngexesha, utsho uGans. "Nangona kunjalo, ngesiqhelo andizukucebisa nje nge-carbohydrate enjalo njenge-snack yakho," uyongeza. "Ndiya kunamathela kwimihla emibini emva koko ndongeze i-100 leekhalori ze-pistachios okanye i-almonds, okanye unokufumana itshizi yomtya."

Ngelixa ukuntywila iziqhamo eziluhlaza kunokukunceda uvune izibonelelo zempilo zemihla, ungoyiki ukwenza uyilo kunye nokusetyenziswa kwakho. Gweba ezimbalwa uze uzixube kwi-quinoa okanye i-barley isaladi kwiibhokhwe ezimbalwa ezithandekayo okanye uzifake nge-peanut okanye ibhotela ye-almond kwi-dessert engenashukela ecocekileyo. Okungcono nangakumbi, yehlisa umhla okanye ezimbini kwi-blender eneziqhamo kunye nobisi kwi-smoothie okanye udibanise kwibhetshi yakho yeebhola zamandla, ucebisa uGans. Kuyo nayiphi na imeko, ukusebenzisa imihla endaweni yeswekile kuya kukwandisa inqanaba lesitya sakho sobumnandi *kunye* nesondlo.

Khumbula, awuzukufikelela kuzo zonke iinjongo zakho zesondlo ngokutya nje iintsuku ezimbalwa ngosuku, kodwa ziyabonelela abanye iivithamini eziyimfuneko kunye neemaminerali (ngokungafaniyo neeshukela ezicocekileyo), uyongezelela. Kwaye njengoko i-clich ihamba, yonke into encinci iyanceda.

Uphengululo lwe