Ithanga: Isondlo, izibonelelo kunye nendlela yokutya

Umxholo

• Yintoni Ithanga?
• Iindidi ezahlukeneyo
• Iinkcukacha ngezondlo
• IziBonelelo eziKhulu zezeMpilo
• Ukhuseleko
• Impilo yamehlo
• Ulusu olusempilweni
• Impilo Yentliziyo
• Isifo seMetabolic Syndrome
• Iindlela zokutya ithanga
• Yintoni omele uyijonge
• Ukusebenzisana kweziyobisi
• Ukutya okuTyiweyo kweJunk
• Thatha uMyalezo waseKhaya

Ithanga yeyona nto uyithandayo ekwindla. Kodwa iphilile?

Njengoko kuvela, ithanga linomsoco kakhulu kwaye liphantsi kweekhalori. Ngaphezulu, ixhaphake ngakumbi kunokuba usazi. Inokuphekwa kwizitya ezinencasa, kunye neeswiti.

Eli nqaku liphonononge iipropathi zesondlo sethanga kunye nokusetyenziswa kunye nezibonelelo zalo.

Yintoni Ithanga?

Ithanga luhlobo lomngqusho wasebusika okwintsapho yezityalo enye njengeekomkomere kunye neevatala.

Ngokobuchwephesha sisiqhamo kuba sinembewu. Kodwa ngokwemiqathango yesondlo, ifana kakhulu nemifuno.

Amathanga ahlala ejikeleze kwaye o-orenji, nangona ubukhulu, imilo kunye nombala zinokwahluka ngokuxhomekeka kudidi.Banobusi obungaphandle obungqindilili obugudileyo nobuneembambo, kunye nesiqu esidibanisa ithanga nesityalo salo esinamagqabi.

Ngaphakathi zizikroba, ngaphandle kwembewu embala wophondo lwendlovu egutyungelwe yinyama engumtya.

Ezi squash zivela eMntla Melika kwaye zidlala indima enkulu kwiiholide ezimbini. Zikrolwe kwii-jack-o-lantern zeHalloween kwaye ziphekwe kwiipayi zedessert Thanksgiving eMelika nase Canada.

Nangona kunjalo, zikhulile kwihlabathi liphela kuwo onke amazwekazi ngaphandle kweAntarctica.

Imbewu, amagqabi kunye nenyama yazo zonke ziyatyiwa, kwaye ziyavela kwiiresiphi ezivela kwiivenkile zehlabathi.

Ithanga luhlobo lomngqusho wasebusika nongokobuchwephesha besiqhamo, kodwa unembonakalo yesondlo yemifuno.

Iindidi ezahlukeneyo

Kukho iintlobo ezahlukeneyo zamathanga, kubandakanya:

• Ujack o lantern: Ngokwesiqhelo iindidi ezinkulu ezisetyenziselwa ukukrola.
• Amathanga eepayi: Uhlobo oluncinci, oluswiti.
• Incinci: Ezi zombini zihombisa kwaye ziyatyiwa.
• Mhlophe: Ezinye zinokuphekwa kunye, ngelixa ezinye zilungele ukuhonjiswa okanye ukukrolwa.
• Isigebenga: Kakhulu ikhuliselwe ukhuphiswano. Ukutyiwa kwetekhnoloji, kodwa incasa encinci kunentlobo ezincinci.

Uninzi lwamathanga athengiswa e-US enkonkxiweyo.

Into enomdla kukuba, iintlobo zamathanga aqheleke kakhulu enkonkxiweyo ajongeka ngokufana nomngqusho webutternut kune-jack-o-lantern.

Ukwahlula phakathi kwethanga kunye nezinye iintlobo zesikwashi kunokuba yinto encinci, njengoko zininzi iintlobo ezahlukeneyo kodwa ezinxulumene ngokusondeleyo.

Ithanga liza ngeendidi ezininzi, nangona ezona ntlobo zixhaphakileyo zezona zikhulu zisetyenziselwa ukukrola i-jack-o-lantern kunye namathanga amancinci, amnandi eepayi.

Iinkcukacha ngezondlo

Ithanga kukutya okunesondlo okumangalisayo.

Inesondlo-esityebileyo, oko kuthetha ukuba ineevithamini ezininzi kunye neeminerali kunye neekhalori ezimbalwa.

Ikomityi enye yethanga eliphekiweyo ibonelela (1):

• Iikhalori: 49
• IiCarbs: Iigrama ezili-12
• Ifayibha: Iigrama ezi-3
• Iprotheni: 2 iigrem
• Vitamin K: I-49% ye-RDI
• Vitamin C: I-19% ye-RDI
• Potassium: I-16% ye-RDI
• Ubhedu, i-manganese kunye ne-riboflavin: I-11% ye-RDI
• Vitamin E: I-10% ye-RDI
• Intsimbi: I-8% ye-RDI
• Umntu: I-6% ye-RDI
• I-Niacin, i-pantothenic acid, i-vitamin B6 kunye ne-thiamin: I-5% ye-RDI

Iphezulu kakhulu kwi-beta-carotene, i-antioxidant enamandla.

I-Beta-carotene luhlobo lwe-carotenoid oluguquka lube yi-vitamin A emzimbeni.

Amathanga alayishwe ngeendlela ezahlukeneyo zezondlo, kubandakanya ifayibha, iivithamini, iiminerali kunye nee-antioxidants.

IziBonelelo eziKhulu zezeMpilo

Uninzi lwezibonelelo zempilo yethanga zivela kumxholo wayo we-micronutrient kunye nenyaniso yokuba sisiqhamo esigcwaliswe ngefayibha, esine-carb.

Ngelixa kungekho zifundo zininzi kwithanga ngokuthe ngqo, liphezulu kwizakhamzimba ezininzi ezenze izibonelelo zempilo.

Ukhuseleko

Ithanga likunika idosi ephezulu ye-beta-carotene, eguqulelwe ngokuyinxenye ibe yivithamini A. Vitamin A inokukunceda umzimba wakho ulwe nosulelo (,,).

Uphando lwamva nje lubonakalisile ukuba ivithamin A ibaluleke kakhulu ekomelezeni ulwelwesi lwamathumbu, ukuyenza inganyangeki kusulelo ().

Ezinye izakhamzimba kwimithanga zikwanceda ukukhuthaza ukukhuselwa komzimba, kubandakanya iivithamini C kunye no-E, i-iron kunye ne-folate ().

Impilo yamehlo

Kukho iindlela ngeendlela apho ithanga lilungile emehlweni akho.

Okokuqala, ityebile kwi-beta-carotene, enceda ukugcina umbono wakho ubukhali ngokunceda i-retina ifunxe ukukhanya.

Okwesibini, ukudityaniswa kwezinye iivithamini kunye neeminerals kwithanga kunokukhusela ngokuchasene nokubola okuhambelana nobudala be-macular.

Olunye uphononongo lufumanise ukuba abantu abanokudodobala kwe-macular okwexeshana banokucothisa inkqubela phambili yabo ngokuthatha isongezelelo esine-zinc, ivithamin C, ivithamin E, beta-carotene kunye nobhedu ().

Ngelixa olo phando lusebenzise isongezelelo, ungazifumana zonke ezi zinongo kwithanga, nangona kungamanani amancinci.

Ulusu olusempilweni

Ii-antioxidants ezifumaneka kwithanga zibalulekile kwimpilo yolusu. Oku kubandakanya i-beta-carotene kunye neevithamini C kunye no-E.

I-Beta-carotene, ngakumbi, inokukhusela ulusu lwakho kwimitha yelanga eyonakalisayo ye-UV (,).

Ukutya ukutya nge-beta-carotene kunokunceda ukuphucula ukubonakala kunye nolusu lolusu.

Impilo Yentliziyo

Ukutya iziqhamo kunye nemifuno kuhlala kunempilo yentliziyo. Ngaphezulu, ithanga linezakha mzimba ezithile ezilungele impilo yentliziyo.

Ifayibha, i-vitamin C kunye ne-potassium efumaneka kuyo inokunceda ukuphucula uxinzelelo lwegazi kunye namanqanaba e-cholesterol.

Isifo seMetabolic Syndrome

Ukutya ukutya okunotye kwi-beta-carotene, enjengethanga, kunokunceda ukunciphisa umngcipheko wesifo se-metabolic syndrome ().

Isifo seMetabolic iklasta yeempawu ezinxulunyaniswa nokukhuluphala esiswini. Oku kubandakanya uxinzelelo oluphezulu lwegazi, ukungalawulwa kakuhle kweswekile yegazi kunye namanqanaba aphezulu e-triglyceride-izinto eziphakamisa umngcipheko wesifo sentliziyo kunye neswekile.

Uninzi lwezibonelelo zempilo zethanga zinxulumene nemicronutrients yayo, kubandakanya i-beta-carotene kunye nevithamini A.

Iindlela zokutya ithanga

Ithanga liyathandwa kwiipancakes, i-custard kunye ne-muffins, kodwa isebenza kakuhle kwizitya ezinencasa.

Ungayipheka ngesuphu okanye uyose kunye neminye imifuno. Ithanga enkonkxiweyo linokudityaniswa nobisi lwekhokhonathi kunye neziqholo ukwenza isiseko sekhrim esicocekileyo.

Unokutya nezinye iinxalenye zesityalo sethanga. Iimbewu zayo zosiwe ngokutya okurhabaxa, ngelixa iintyatyambo zazo zihlala zibethwa kwaye ziqhotswe.

Kodwa ungakhathazeki ngokupheka loo jack-o-lantern. Amathanga amakhulu asetyenziselwa ukukrola anokuthungwa okuthe ngcembe kunye nencasa engaphantsi kunamathanga eepayi. Kwaye, ngenxa yezizathu zokhuseleko lokutya, awufuni kutya into enqunyuliweyo kwaye ihleli phantsi.

Zininzi iindlela zokonwabela ithanga. Kwiinguqulelo ezisempilweni, zama ukuyisebenzisa kwizitya ezinencasa njengesuphu okanye njengemifuno eyosiweyo.

Yintoni omele uyijonge

Ithanga likhuselekile ukuba lingatyiwa ngabantu abaninzi kodwa linokubangela imiba kwabo bathatha amayeza athile. Ukongeza, thintela ukutya okungekho mpilweni kumathanga.

Ukusebenzisana kweziyobisi

Ithanga li-diuretic kwaye linokuba yingxaki kubantu abathatha amayeza athile, ngakumbi i-lithium.

Ukuba ubunokutya ithanga elininzi, kungenza kube nzima kumzimba wakho ukucoca i-lithium, enokuthi ikhokelele kwiziphumo ezinxulumene neziyobisi.

Ukutya okuTyiweyo kweJunk

Kungenxa yokuba into inethanga egameni layo, oko akuthethi ukuba iphilile.

Ukusela i-latte ye-spice lattes, umzekelo, ayinazo naziphi na izibonelelo zezempilo zokutya ithanga langempela.

Kwaye ngelixa ithanga libhakwe ngempahla efana nepayi kunye nesonka esikhawulezayo sinokunika iivithamini ezongezelelekileyo, iiminerali kunye nefayibha, zikunika iswekile eninzi kunye neecarbs ezicokisekileyo.

Ithanga kukutya okusempilweni ngokubanzi ngaphandle kweziphumo ezibi xa kutyiwa ngokumodareyitha. Kodwa cima ukutya okune-junk-flavored.

Thatha uMyalezo waseKhaya

Ithanga yimifuno emangalisayo enempilo etyebileyo kwifayibha, iivithamini kunye neeminerali.

Nangona kunjalo, ukufumana ezona zibonelelo ziphuma kwithanga, kuya kufuneka uyitye njengemifuno - hayi idessert.