Elizabeth Bailey
Umdiliya awumnandi nje kuphela kodwa unempilo kakhulu: iidiliya zinefuthe elihle kwi-immune system.
Amanqaku omdiliya aneempawu ezininzi ezisempilweni: alungele amajoni omzimba, anceda ekukhupheni ityhefu, kwaye azele zizithako ezixabisekileyo. Isiqhamo sithandwa kakhulu kwihlabathi jikelele. Ngelixa imidiliya yetafile iphelela epleyitini, imidiliya ye wayini isetyenziselwa ukwenza iwayini kwaye ayinancancisi kangako kwaye isatsha. Ngokwe-Colloquially, nangona kunjalo, zombini iindidi zidla ngokubizwa ngokuba ziidiliya okanye njengediliya nje. Apha uya kufumana yonke into oyifunayo ukuba uyazi ngokukhawuleza.
Iidiliya: ixabiso lesondlo
Iidiliya ziphantse zingatyeleli. Ifiber nayo yomeleza ukwetyisa. Nangona kunjalo, iziqhamo zinenani elikhulu lefructose. Ngokubhekiselele kwiikhalori, iidiliya ziphakathi kwebala eliphezulu xa kuthelekiswa nezinye iintlobo zeziqhamo. Umdiliya oluhlaza kunye nobomvu awahlukanga omnye komnye kulo mba.
I-100 grams yediliya entsha iqulethe:
- Amandla: 67 kcal
- IiCarbohydrate: 15.2 g
- Iiprotheni: 0.7g
- Ifayibha yokutya: 1.5 g
- Amafutha: 0.3g
Yiyo loo nto iidiliya zisempilweni
Iidiliya, njengeziqhamo ezininzi, ubukhulu becala zenziwe ngamanzi. Kodwa akuphelelanga apho: iidiliya ziqulethe izithako ezixabisekileyo resveratrol kunye ne-OPC esuka kwiqela le-polyphenols. Ezi zizinto zezityalo ezinefuthe elihle ekujikelezeni kwegazi. Ke ngoko, bakhusela izifo zentliziyo kwaye banokuthoba amanqanaba e-cholesterol. Bakwarhanelwa ukuba bayacothisa ukuguga nokuthintela umhlaza kuba bakhusela iiseli. I-OPC ikwakhusela nosulelo kwaye inceda umzimba ukuba ufunxe iivithamini C kunye no-E. Umlinganiselo ongenakulinganiswa we-polyphenols kwimbewu, yiyo loo nto kufuneka uzitye nazo.
Ukongeza kwizinto eziphilileyo zezityalo, iidiliya zikwanazo iivithamini C kunye ne-E, ezinempembelelo ye-antioxidant kwaye zinceda nasekukhuseleni iiseli. Intsimbi, ebalulekileyo ekubunjweni kwegazi, inokufumaneka nakwiziqhamo. Zikwaqulethe iiminerali ezifana ne-potassium kunye ne-magnesium, edlala indima enkulu ekusebenzeni kwenkqubo ye-nervous kunye ne-muscular kunye nokulawula ukulingana kwamanzi omzimba. Ukusetyenziswa komdiliya kukwanceda nasekukhupheni ubutyhefu: isiqhamo yindlela efanelekileyo yokwenza unyango lokuphelisa ubutyhefu.
Yeyiphi eyona ndlela yokugcina iidiliya?
Uzuza kwizithako ezinempilo kwiidiliya ixesha elide kakhulu ukuba uzigcina efrijini. Njengomthetho, nangona kunjalo, kufuneka zisetyenziswe phakathi kweentsuku ezimbalwa. Iziqhamo azisavuthwa emva kokuvuna. Ngoko ke, kungcono ukusebenzisa iidiliya ezivuthiweyo xa uthenga. Ukuhlamba kufuneka kucokiseke kangangoko kunokwenzeka ukususa nayiphi na intsalela yesitshabalalisi. Nangona kunjalo, hlamba kuphela isiqhamo ngaphambi kokuba usitye ukuze ungonakalisi umaleko wokukhusela eluswini lwamaqunube. Ukuba uhlamba iidiliya ngokukhawuleza emva kokuzithenga kwaye uzigcine iintsuku ezimbalwa, usengozini yokukhula komngundo.
Zinokunanditshwa njani iidiliya?
Uninzi lwabathandi beziqhamo batya iidiliya ngokwabo njenge-snack phakathi kokutya. Ngenxa yesiqulatho esiphezulu sefructose, ukuva indlala kunganyuswa ngokutya imidiliya. Ngoko ke, amajikijolo awafanelekanga njengenxalenye yokutya. Ukuba ayikukhathazi, kufuneka uzitye iinkozo ngokunjalo, kuba zikwanazo izithako ezininzi ezixabisekileyo.
Iidiliya zinokudityaniswa ngokufanelekileyo kwizitya ezithandekayo: iziqhamo ezinempilo zihambelana ngokumangalisayo kunye neetshizi ezinamandla, umzekelo. Iidiliya nazo zihamba kakuhle kakhulu kunye nesaladi enamantongomane. Ukuba uneidiliya ezininzi onokuthi uzisebenzise, unokwenza ijeli okanye usebenzise i-juicer ukucubungula isiqhamo kunye nembewu ibe yijusi.
Isiphelo: Imidiliya isempilweni kwaye iyaguquguquka
Iidiliya zigcwele izithako ezinempilo: zikhusela amajoni omzimba, zisebenza ukukhusela iiseli, kwaye zikrokrela ukuba ziyacothisa inkqubo yokuguga. Amajikijolo anokudibanisa ngokulula kwimenyu. Zilungile njenge-snack kwaye zihamba kakuhle kunye nezitya ezithandekayo. Nangona kunjalo, imidiliya iqulethe isixa esikhulu sefructose - yiyo loo nto iphinda ibenefuthe lokutya. Nangona kunjalo, iziqhamo ezinencasa ziyinxalenye efanelekileyo yokutya okunempilo.
