Iziqhamo ezomileyo: Amakhiwane

Abantu abaninzi bakholelwa ukuba amakhiwane omisiweyo anencasa kuneziqhamo ezitsha. Ukongeza, nasemva kokunyanga ubushushu, amakhiwane agcina uluhlu olutyebileyo lwezinto eziluncedo, ezibandakanya iivithamini, iiproteni, iityuwa ze-potassium, i-fiber, i-organic acids (i-citric, i-malic, kunye ne-acetic), izinto ze-pectin, i-macro-, kunye ne-microelements.

Ixabiso lesondlo samakhiwane omisiwe

I-100 grams yamakhiwane iqulethe i-1.3 g yamafutha, i-4.3 g yeprotheni, kunye ne-63.5 g ye-carbohydrates. Umxholo wekhalori weziqhamo ezomileyo uphezulu kakhulu - ukuya kuthi ga kwi-214 Kcal. Amakhiwane omisiweyo aqulethe ukuya kwi-70% yeswekile, ngoko i-contraindicated kubantu abanesifo seswekile.

Amakhiwane aqukethe iivithamini (A, C, B-carotene, PP, B1, B3) kunye neeminerali (i-potassium - 268 mg nge-100 g, i-sodium - 18 mg, i-magnesium - ukuya kwi-20 mg, i-calcium - ukuya kwi-160 mg, i-phosphorus - ukuya kuthi ga kwi-32 mg, intsimbi - 3.1 mg).

Iipropati eziluncedo zamakhiwane omisiwe

• Ngenxa yokuba amakhiwane omisiwe aqulethe inani elikhulu lefiber, kucetyiswa kubantu abanengxaki yokuphazamiseka kwendlela yesisu. Ngoko ke, amakhiwane omisiweyo aya kunceda ukuqunjelwa.
• Ukusetyenziswa kwansuku zonke kwamakhiwane omileyo kunciphisa umngcipheko wezifo zenhliziyo. Ngenxa yokuba amakhiwane aqukethe inani elikhulu le-potassium, isiqhamo, ngokusetyenziswa rhoqo, siya kunceda ukuzinzisa uxinzelelo lwegazi.
• Amakhiwane omisiweyo ayakwazi ukwandisa umsebenzi we-antioxidant we-plasma yegazi, ngenxa yomxholo we-rutin kumakhiwane, omeleza iindonga ze-capillaries kunye nokukhuthaza ukufunxwa kwe-vitamin C.
• Amakhiwane aphinda akhulise amandla avelisiweyo ngumzimba wethu, aphucule isimo sengqondo, kwaye akhulise amandla okusebenza kunye nokusebenza kwengqondo.
• Njengoko kukhankanyiwe ngasentla, amakhiwane atyebile kwi-calcium. Ukubandakanya esi siqhamo esomileyo ekudleni kwakho kuya kukuvumela ukuba ugcine amandla ethambo.

Ukuchasana nokusetyenziswa kwamakhiwane omileyo

Imveliso ayiluncedo kuphela kodwa inokuba yingozi.

• Abanesifo seswekile kufuneka baphephe iimveliso ezingaqhelekanga ngenxa yeswekile ephezulu.
• I-asidi ye-oxalic iya kuchaphazela kakubi imeko yomntu ophethwe yi-gout.
• Umxholo wefiber uya kulimaza abantu abanezifo zendlela yesisu (ithetha ifom enzima).
• Amakhiwane anomphumo we-laxative, ngoko sebenzisa ngokucophelela ngaphambi kohambo olude kunye neentlanganiso ezibalulekileyo.