Raisin: Iyintoni, izibonelelo kunye nendlela yokuyitya

Umxholo

• 1. kuthintela ukuqhina
• 2. Ukuphucula impilo yethambo
• 3. Isusa ii-radicals zasimahla
• 4. Uthintela i-anemia
• 5. Ikhusela impilo yentliziyo
• Ulwazi olunesondlo lwediliya
• Ungayisebenzisa njani iirisini
• 1. I-cookies ye-Oatmeal kunye neerinki
• 2. Irayisi eneerasentyisi kunye namandongomane

I-raisin, ekwabizwa ngokuba yi-raisin, ngumdiliya omisiweyo otyhafisiweyo kwaye unevumba elimnandi ngenxa yomxholo ophezulu we-fructose kunye ne-glucose. Lomdiliya ungatyiwa uluhlaza okanye izitya ezahlukeneyo kwaye zinokwahluka ngombala, kuhlobo lwazo. Ezona zixhaphakileyo zimthubi, mdaka, mfusa.

Ukusetyenziswa kweerasintyisi kunokuba neenzuzo ezininzi kwezempilo, ukuba nje isetyenziswa ngokumodareyitha, kuba ine-fiber eyaneleyo kunye ne-tartaric acid, into enegalelo kwimpilo yamathumbu. Ukongeza, olu hlobo lomdiliya lubonelela ngamandla, yi-antioxidant kwaye inomxholo ophezulu weevithamini kunye neeminerali.

Ezona zibonelelo ziphambili zempilo zeerasintyisi zezi:

1. kuthintela ukuqhina

Iirisidi zityebile kwimicu enyibilikayo engenakunyibilika enceda ekwandiseni umthamo welindle kwaye uzenze zithambe, zikhuthaza ukusebenza kwamathumbu kunye nokwenza lula ukugxothwa kwawo. Ukongeza, i-raisin ikwabonelela ngakumbi ngesatiety, ukuze, ukuba ityiwe kancinci, ibe negalelo ekwehliseni ubunzima.

Esi siqhamo somisiweyo sithathwa njenge-prebiotic, kuba ityebile kwi-tartaric acid, i-asidi evundiswayo yintsholongwane yamathumbu kwaye inceda ekuphuculeni ukusebenza kwamathumbu.

2. Ukuphucula impilo yethambo

IiRisins zingaludibaniso olulungileyo ekutyeni ukuze kuphuculwe kwaye kugcinwe impilo yamathambo kunye namazinyo, njengoko zityebile ngecalcium, isimbiwa esibaluleke kakhulu kwizicubu zethambo. Ke, ukongeza ekugcineni amathambo omelele, athintela ukuqala kwe-osteoporosis.

Ukongeza, i-raisin ikwaqulathe umkhondo, obizwa ngokuba yi-boron, oququzelela ukufunxeka kwe-calcium, i-magnesium, i-phosphorus kunye ne-vitamin D, eziyimfuneko kuyo yonke inkqubo yethambo, kunye nakwinkqubo yeemvakalelo. Ngesi sizathu, i-boron ekhoyo kwiidiliya zomdiliya inokunceda ekuthinteleni isifo samathambo, isiphumo esingqinwa zizifundo ezibonisa ukuba abantu abane-osteoarthritis banamanqanaba asezantsi kakhulu oku kulanda umkhondo.

3. Isusa ii-radicals zasimahla

IiRisins zityebile kwii-antioxidants ezinje nge-flavonoids, i-phenols kunye ne-polyphenols, ezizinto ezinceda ukunciphisa uxinzelelo lwe-oxidative, ukuphelisa ii-radicals zasimahla kunye nokuthintela ukonakala kweseli. Ke, iidiliya zomthi zinokunceda ukunciphisa umngcipheko wokuba nezifo ezingapheliyo ezinje ngeengxaki zentliziyo okanye umhlaza, umzekelo.

4. Uthintela i-anemia

I-raisin ngumthombo olungileyo we-fero, ke ithuthukisa ukuhanjiswa kweoksijini ukuya kwiiseli zomzimba kwaye ikhetha ukuveliswa kweeseli ezibomvu zegazi, kuthintela ukubonakala kwe-anemia okubangelwa kukusilela kwentsimbi.

5. Ikhusela impilo yentliziyo

Iintsinga ezikhoyo kwiidiliya zomdiliya ziyakwazi ukunciphisa ukufunxeka kwecholesterol embi emathunjini, evumela ukugcina amanqanaba e-cholesterol kunye ne-triglyceride egazini kunye nokuthintela ukutyeba kwamafutha kwimithambo yegazi. Ukongeza, njengoko ikwanayo ne-antioxidant kwaye inciphisa umngcipheko wokonakaliswa kweseli, iidiliya zomthi zikulungele ukunciphisa umngcipheko wesifo sentliziyo.

Ulwazi olunesondlo lwediliya

Kule theyibhile, kuboniswa ulwazi ngesondlo kwiigram ezili-100 zeerasintyisi:

Ungayisebenzisa njani iirisini

Ukutya iidiliya ngendlela esempilweni kubalulekile ukuba zityiwe zincinci, kuba zinekhalori kakhulu kwaye zineswekile eninzi. Nangona kunjalo, ixesha elide lisetyenziswe ngokumodareyitha, iidiliya zinezibonelelo ezininzi zempilo. Ukuhanjiswa okucetyiswayo ziipuni ezi-2, zongezwa kwiyogathi, iisaladi, iisiriyeli, iikeyiki okanye igranola, umzekelo.

Kwimeko yabantu abanesifo seswekile, i-raisin ine-index ye-glycemic index kwaye, ke, oko kuthetha ukuba banokunyusa ngokulinganayo inqanaba leswekile egazini, bakwazi ukutyiwa nanini na kukho ulawulo olufanelekileyo kumanqanaba eswekile, ngokuhlonipha ukutya okunesondlo.

1. I-cookies ye-Oatmeal kunye neerinki

Izithako

• 1 ½ indebe yehabile;
• Sugar iswekile emdaka;
• Amaqanda ama-2;
• 1 indebe yobisi lweamangile;
• ¼ indebe ye-yogurt engenaswekile;
• 1 ithisipuni yevanilla;
• Indebe yomgubo;
• 1 ithisipuni yetyuwa;
• 1 ithisipuni yesoda yokubhaka;
• 1 ithisipuni yomgubo wokubhaka;
• 1 ithisipuni yesinamoni;
• ½ indebe yeerasintyisi.

Imowudi yokulungiselela

Kwisitya, hlanganisa i-oats kunye nobisi lweamangile. Emva koko yongeza iswekile, amaqanda, iyogathi kunye nevanilla, kwaye unyanzele kude kufunyanwe umxube ofanayo. Kancinci kongeza umgubo, isinamoni, isoda yokubhaka kunye negwele. Okokugqibela, yongeza iidiliya, ubeke umxube kwiifom ezincinci kwaye ubhake kwi-375º imizuzu eli-15 ukuya kwengama-20. Le recipe ivelisa ii-cookies ezili-10.

2. Irayisi eneerasentyisi kunye namandongomane

Izithako

• Iipunipo ezi-2 zerayisi;
• ¼ indebe yewelnuts, iiamangile okanye iicashew;
• 1 indebe yerayisi;
• Onion itswele enqunqiweyo;
• Iikomityi ezimbini zamanzi okanye isitokhwe senkukhu;
• Ityuwa kunye nepepile ukungcamla.

Imowudi yokulungiselela

Beka ioyile encinci epanini elincinci ngaphezulu kobushushu obuphakathi. Vumela itswele litshe kancinci lide libe leligolide emva koko ugalele irayisi, iirisentyisi, ityuwa nepepile. Yongeza amanzi kwaye ulinde ukuba abile. Xa iqala ukubilisa, beka phezu kobushushu obuphantsi kwaye ugqume ipani kangangemizuzu eli-15 ukuya kwengama-20. Okokugqibela, susa ipani kubushushu kwaye wongeze iiamangile, iiwalnuts okanye iinqoba zecashew.