IiRisins vs Sultanas vs Currants: Yintoni umahluko?

Umxholo

• Ziindidi ezahlukeneyo zediliya ezomileyo
• Oomileyo
• IiSultana
• IiCurrants
• Iiprofayili zabo zezondlo ziyafana
• Banokubonelela ngeziBonelelo zezeMpilo ezifanayo
• Banokusetyenziswa okufanayo ekhitshini
• Loluphi udidi ekufuneka ulukhethile?
• Umgca osezantsi

Ezomileyo, iisultana kunye nee currants zonke iintlobo ezidumileyo zeziqhamo ezomisiweyo.

Ngokukodwa, ziindidi ezahlukeneyo zeediliya ezomisiweyo.

Ipakishwe iivithamini ezifanelekileyo, iiminerali kunye nee-antioxidants, zisetyenziswa kwiindawo ezahlukeneyo zokutya kwihlabathi liphela kwizitya ezimnandi nezinencasa.

Ngaphandle kokuthandwa kwabo, kusekho ukudideka okuninzi malunga nezi zinto zimnandi.

Eli nqaku licacisa umahluko phakathi kweediliya, iisultana kunye nee currants.

Ziindidi ezahlukeneyo zediliya ezomileyo

Ukubeka nje, iidiliya, iisultana kunye nee currants zonke iintlobo ezahlukeneyo zeediliya ezomisiweyo.

Nangona kunjalo, ukuqonda umahluko phakathi kwezi zintathu kunokuba nokudideka, ngakumbi iidiliya kunye nee-sultana njengoko iinkcazo zabo ziyahluka kwiindawo ezahlukeneyo zehlabathi.

E-US, igama elithi "raisin" lisetyenziswa kuzo zombini iidiliya kunye neesultana. Ukwahlula ezi zimbini, ii-sultana zibizwa ngokuba "ziigolide" zeerasintyisi.

Ngaphakathi, libali elahlukileyo. Kumazwe amaninzi, kubandakanya i-UK, iidiliya kunye neesultana zahlulwa luhlobo lomdiliya kunye nendlela yokulungisa esetyenzisiweyo.

Ukuthintela ukudideka, eli nqaku liza kubhekisa kwiidiliya kunye neesultana ngokweenkcazo zamanye amazwe.

Oomileyo

Iirisidi ziluhlobo lomdiliya olomileyo iiveki ezintathu. Iidiliya zenziwa mnyama njengoko zomile, nto leyo inika iirayisi umbala wazo omdaka ngombala.

Uluhlu lweendidi zomdiliya zisetyenziselwa ukwenza iidiliya. Ubungakanani, incasa kunye nombala zixhomekeka kuhlobo lomdiliya osetyenzisiweyo.

E-US, iidiliya zomdiliya zenziwe ngokwentlobo ezahlukeneyo zohlobo lweThompson.

Nangona kunjalo, e-Australia, iidiliya zenziwe ngokukodwa kwiintlobo ezinkulu zeediliya kubandakanya iMuscat, iLexia kunye neWaltham Cross, kwaye zihlala zikhulu kuneesultana kwesi sizathu.

Iirisidi zimnyama ngombala, zinobumba obuthambileyo, isongo esimnandi kwaye ubukhulu becala zikhulu kuneesultana kunye nee currants.

IiSultana

I-Sultana zenziwe ngeediliya eziluhlaza ezingenazimbewu, ngakumbi udidi lweThompson olungenambewu.

Ngokungafaniyo neerasentyisi, ii-sultana zihlala zibotshwe kwisisombululo esisekwe kwioyile ngaphambi kokumisa ukukhawulezisa inkqubo. Ngesi sizathu, zihlala zikhaphukhaphu ngombala kuneerayisi kunye nee currants.

E-Australia, ezinye iisultana zenziwa ngaphandle kwesisombululo sokomisa. Ezidiliya zithatha ixesha elide ukoma - ukuya kuthi ga kwiiveki ezintathu- kwaye zimdaka ngombala. Zihlala zibhekiswa njenge "sultanas" zendalo.

E-US, ii-sultana kubhekiswa kuzo “njengeerayisi zegolide” okanye “iidiliya zeerasintyisi.” Lomdiliya uphathwa ngesigcinakalisi esibizwa ngokuba yi-sulfur dioxide ukugcina umbala okhaphukhaphu wediliya.

I-Sultana zihlala zincinci kuneerisini kwaye zimnandi, juicer kwaye zikhanya ngombala kunezo zombini iirisentyisi kunye nee currants.

IiCurrants

ICurrants, ekwabizwa ngokuba yi "Zante currants," zincinci, zomileyo iidiliya.

Ngaphandle kwegama labo, iirurrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrn nneg gama layo, ii-currants zenziwa ngokwomisa iintlobo zeediliya ezincinci ezingenambewu ezibizwa ngokuba yi "Black Corinth" kunye ne "Carina."

Ii-Currants zomile ukuya kuthi ga kwiiveki ezintathu.

Ngenxa yobungakanani bayo obuncinci, banencasa eswiti, enencasa kunye nenamandla kwaye badibanisa ubume kunye nobumnandi kuzo zombini izitya ezimnandi nezinencasa.

Ezomileyo, iisultana kunye nee currants zizo zonke iintlobo zeediliya ezomisiweyo. IiRisins kunye neeSultana zithambile, zimnandi kwaye zinamanzi, ngelixa ii-currants zinencasa ebukhali, eswiti kunye netangy. Iimvumba ziqhelekileyo zikhulu kunabo bonke.

Iiprofayili zabo zezondlo ziyafana

Iirisisi, iisultana kunye nee currants zinezondlo kakhulu.

Oku kungenxa yenkqubo yokumisa, ecutha umxholo wamanzi ukusuka kwi-80% ukuya kwi-15% (1, 2).

Iidiliya ziyancipha ngexesha lale nkqubo, zishiya iziqhamo ezomileyo ezomeleleyo, ezinesondlo. Ngapha koko, ngokobunzima, iidiliya ezomisiweyo ziqulathe amaxesha amane ifayibha, iivithamini kunye neeminerali zomdiliya omtsha (1, 2).

Ishati engezantsi ithelekisa umahluko wesondlo phakathi kwe-ounce e-1 (28 gram) yeerasintyisi, iisultana kunye nee currants (2, 3, 4, 5).

Njengoko ubona, umahluko phakathi kwezi zintathu zincinci. Zonke ziphezulu kwiswekile yendalo, equlathe malunga ne-60-75% yeswekile.

Zikwapakishwe ngefayibha kunye ne potassium kwaye zingumthombo omkhulu wezixhobo ezibandakanya izithako zokulwa ().

Kwicala elisezantsi, ivithamin C kunye nevithamin K umxholo uncitshiswe kakhulu ukusuka kwiindidi ezintsha xa iidiliya zomisiwe.

IiRisins, iisultana kunye nee currants zineprofayile efanayo yezondlo, njengoko zonke ziphezulu kwifayibha, i-potassium kunye nee-antioxidants. Kwicala elisezantsi, ziphezulu kwiswekile kwaye zinomxholo ophantsi we-vitamin C kunye no-K kunemidiliya emitsha.

Banokubonelela ngeziBonelelo zezeMpilo ezifanayo

IiRisins, iiSultana kunye neeCurrants ziyanceda kwimpilo yakho ngeendlela ezininzi.

Zonke ezi zintathu zingumthombo omkhulu wee-antioxidants, kubandakanya i-polyphenols ().

I-Antioxidants inceda ukukhusela iiseli kumonakalo onobungozi onokubangelwa zii-radicals simahla kunye noxinzelelo lwe-oxidative, enegalelo kukudumba nakwizifo ezininzi, kubandakanya umhlaza (,).

Ngaphezulu, iidiliya, iisultana kunye nee currants zityebile kwifayibha. I-ounce enye (28 gram) iqulethe phakathi kwe-1-2 gram yefayibha, eyi-4-8% yemfuno yakho yemihla ngemihla.

Izifundo zibonisa ukuba ukutya okuneziqhamo nemifuno etyebileyo kunokunceda ukunciphisa umngcipheko woxinzelelo lwegazi, isifo sentliziyo nesifo seswekile (,,).

Izifundo zikwabonisa ukuba ukutya iidiliya zediliya (,,,):

• Uxinzelelo lwegazi olusezantsi
• Ukuphucula ulawulo lweswekile yegazi
• Yandisa iimvakalelo zokugcwala

Ngelixa izibonelelo zempilo ze-sultanas kunye nee-currants zingakhange zifundwe ngokuthe ngqo, kunokwenzeka ukuba zikhokelela kwiziphumo ezifanayo kwezempilo ngenxa yeeprofayili zabo ezinokuthelekiswa.

Okokugqibela, nangona iidiliya zomdiliya, ii-sultana ziyi-currants zinokuba lukhetho olusempilweni, kubalulekile ukuba ukhumbule ukuba iziqhamo ezomileyo ziphezulu kwiswekile nakwiikhalori kwaye kunokuba lula kukutya kakhulu.

Ngesi sizathu, iziqhamo ezomisiweyo kufuneka zityiwe zincinci, ngakumbi kunye nokunye ukutya okunesondlo okufana neenati, iimbewu okanye iyogathi.

IiRisins, ii-sultana kunye nee-currants zinokuphucula umgangatho wokugaya ukutya kunye namanqanaba eswekile yegazi, ukunciphisa ukudumba kunye nokunciphisa uxinzelelo lwegazi. Kwicala elisezantsi, zikwaneswekile eninzi kunye neekhalori kwaye kufuneka zityiwe ngokumodareyitha.

Banokusetyenziswa okufanayo ekhitshini

IiRisins, iisultana kunye nee currants zonke zinokuguquguquka okumangalisayo kwaye zinokutyiwa zodwa, njenge-snack okanye zongezwe kwiirayisi izitya, isityu, iisaladi, ioyile kunye nezinto ezibhakiweyo.

Ngaphandle komehluko wabo omncinci kubungakanani kunye nokunambitheka, nganye inokusetyenziswa kwiindlela ezininzi zokupheka kwaye inokutshintshwa ngokulula enye kwenye.

Nazi ezinye zeendlela zokuzibandakanya kwisidlo sakho:

• Yongeza kwisitya sesonka samasi: Iidiliya ezomileyo zenza ukongeza okumnandi kwisitya setshizi. Njengoyena mkhulu kwezintathu, iidiliya zisebenza kakuhle kwaye zidibene kakuhle kunye ne-brie, amantongomane kunye nabaqhekezi.
• Yitya njengentsasa yokuhlwa okanye yasemva kwemini: Ungazitya zingacacanga okanye ukongeza kwiyogathi okanye amandongomane ngokutya okulula ngakumbi. Ngaphandle koko, zama ukwenza umxube wakho wendlela.
• Yongeza kwi-oatmeal: Ukufafazwa okuncinci kweerasentyisi, iisultana kunye nee currants kongeza ubumnandi bendalo kwipapa yakho.
• Yongeza kwizinto ezibhakiweyo: Ukongeza iziqhamo ezomisiweyo kwiimuffins, imivalo yegranola kunye neicookies yindlela elungileyo yokwenza izinto ezibhakiweyo. IiRisins kunye neeSultana zilunge kakhulu ekufunxeni ezinye iincasa kwaye zenze imveliso egqityiweyo nokuba ibe mnandi.
• Yongeza kwiisaladi: Ii-currants, ngakumbi, zibalasele ngokongeza ubumnandi kunye nokuthungwa kwiisaladi. Zidibana kakuhle kunye nemifuno ekrakra kunye namandongomane.
• Yongeza kwiitya zokutya: Zama ukongeza nayiphi na kwezi zintathu izitya ezinencasa ezinje ngeekheri, iibhola zenyama, iiichutney, irayisi pilaf kunye nomzala. IiCurrants zihlala zisebenza kakuhle ngenxa yesayizi yazo encinci.

Gcina iidiliya, iisultana kunye nee currants kwindawo epholileyo, eyomileyo kunye emnyama njengepryry. Beka engxoweni etywiniweyo okanye uwagcine kwisitya seglasi.

IiRisins, iisultana kunye nee currants kukutya okunezinto ezininzi kakhulu. Zingatyiwa zingacacanga okanye zongezwe kwizitya ezimnandi nezinencasa ezisusela kwiimuffin kunye neekeyiki ukuya kwiikheri, iisaladi kunye neepleyiti zamasi.

Loluphi udidi ekufuneka ulukhethile?

Ii-Raisins, ii-sultana kunye nee-currants zonke zinesondlo kakhulu kwaye zingena endaweni efanelekileyo.

Ekupheleni kosuku, kungcono ukhethe imeko-nge-imeko ngokuxhomekeke kwiresiphi okanye isitya kunye nezinto ozithandayo.

Kukwabalulekile ukugcina engqondweni ukuba abanye abavelisi bongeza into yokubulala ebizwa ngokuba yisulfure dioxide ukugcina umbala womdiliya omtsha. Isetyenziselwa kakhulu iisultana okanye "iidiliya zegolide."

Abanye abantu banovelwano kwisalfure dioxide kunye namava anjengeempawu zesisu esiswini, irhashalala kunye nokuhlaselwa sisifuba emva kokutya (,).

Ukuba unovakalelo kwisalfure dioksidi, jonga kulondolozo kwileyibhile.

Izidiliya, iisultana kunye nee currants zonke zinesondlo kakhulu kwaye zinokusetyenziselwa ukubambela enye kwiindlela zokupheka. Khangela i-sulfur dioxide kwilebula ukuba unovakalelo kulondolozo.

Umgca osezantsi

Iirisidi, iisultana kunye nee currants ziintlobo ezahlukeneyo zeediliya ezomileyo ezityebileyo kwi-fiber, i-potassium kunye ne-antioxidants.

IiRisins zenziwe kuluhlu lweediliya. Zomisiwe ngokwendalo kwaye zihlala zinkulu kwezintathu.

I-Sultana zenziwe ngeidiliya eziluhlaza ezingenembewu. Ziye zifakwe kwisisombululo ngaphambi kokumiswa, okukhawulezisa inkqubo. Bahlala beyona juiciest kwaye ilula ngombala.

IiCurrants zenziwe kwiindidi ezincinci zomdiliya. Zomisiwe ngokwendalo kwaye zincinci kwaye zimnyama kwezintathu.

Ekupheleni kosuku, zonke izigqibo ezilungileyo zinokukunceda nakwimpilo yakho. Yeyiphi oyikhethayo ngokuxhomekeke kuresiphi ekuthethwa ngayo kunye nokhetho lwakho lokhetho.