John Myers
Ama-chestnuts angaphezulu nje kokuphathwa kwasebusika. Empeleni banezinto eziyisisekelo-futhi ezinempilo kakhulu kulokho. Ngakho-ke nakuba ngokuvamile sigcina amakhanda ethu ngaphezu kwamanzi ngesinkwa, i-pasta, nemikhiqizo yobisi, iba ne-asidi kakhulu futhi igula isikhathi eside, i-chestnut ingaba ukugcwalisa futhi ngesikhathi esifanayo i-gluten-free kanye nesisekelo esihlukile. Ngaphezu kwalokho, i-chestnut ingalungiswa okungenani ngezindlela eziningi njengezambane futhi inambitha okumnandi kakhulu.
I-chestnut – Inadi elivela eningizimu efudumele
Evela e-Asia Minor naseCaucasus, ama-chestnuts asakazeka kancane kancane kulo lonke elaseYurophu njengoba amaRoma ayekhula. Namuhla itshalwa ikakhulukazi emazweni afudumele aseMedithera anjenge-Italy, iSpain, iFrance, iTurkey, iPortugal, neTicino.
I-chestnut emnandi ayiyona nje i-chestnut emnandi
Ingabe uhlale ukhuluma ngama-chestnuts futhi empeleni usho ama-chestnuts (ama-chestnuts amnandi)? Khona-ke lokho akulungile impela. Ngoba kunomehluko ocashile lapha.
Nakuba bobabili bengamalungu omndeni we-chestnut, abazona izinhlobo ezifanayo ze-chestnut. I-Maroni iwukuzalanisa okukhethekile kwe-chestnut. Ngaphezu kwalokho, zombili izinhlobo ze-chestnuts zihlukile ngokubukeka nokunambitha.
Ama-chestnuts amnandi mancane kakhulu, amnyama, futhi ayindilinga kunama-chestnuts amise okwenhliziyo. Ngaphandle kwalokho, ama-chestnuts ahlaba umxhwele ngokunambitheka kwawo okunamandla futhi okumnandi.
I-chestnut emnandi - inkathi nesikhathi sokuvuna
Isikhathi sokuvuna ama-chestnuts siqala ekwindla futhi sihlala kuze kube nguNovemba ngisho noDisemba - kuye ngezinhlobo ze-chestnut.
Phakathi kukaSepthemba no-Okthoba, izithelo ezivuthiwe ziwela phansi. Amagobolondo awo aqhuma avuleka, akhulula ama-chestnuts, futhi kufanele aqoqwe kuphela. Okubizwa ngokuthi ama-chestnuts ahlala njalo, ngakolunye uhlangothi, akhiwa ezihlahleni ngesandla ngoNovemba.
I-chestnut - "isinkwa sabampofu"
Esikhathini eside ngaphambi kokuba amazambane nommbila kukwazi ukutholakala eYurophu, i-chestnut yayibhekwa njengokudla okuyisisekelo okubalulekile engxenyeni enkulu yabantu.
Ngokuvamile ama-chestnut ayegaywa abe ufulawa, okwakubhakwa ngawo isinkwa. Ikakhulukazi kubantu abampofu basezintabeni, izihlahla zama-chestnut zabasindisa ngempela ukuphila, zibavikela endlaleni.
Akukhona lutho ukuthi i-chestnut yayibizwa ngokuthi "isinkwa sabampofu", futhi kwathiwa isihlahla esisodwa se-chestnut kumuntu ngamunye sanele ukudlula kahle ebusika.
Kusukela kulokhu, usungakwazi kakade ukuqagela ukuthi yiziphi amathalenta amaningi ezifihla ngemuva kwe-chestnut emnandi - kokubili mayelana nokucubungula nokusetshenziswa kanye nokuphathelene nokugcwalisa, ukudla okunempilo nokunempilo.
I-chestnut - ukudla okuyisisekelo okubalulekile
Ama-chestnuts ahlaba umxhwele ngezithako zawo eziningi kakhulu: ama-carbohydrate ayigugu, amaprotheni ekhwalithi ephezulu, i-fibre, namavithamini namaminerali amaningi. Lapha sithola cishe zonke izakhamzimba ezibalulekile (ezibalulekile) ezihlanganiswe nokunambitheka okumnandi.
Ama-chestnuts amnandi - ama-dispensers wangempela wamandla
Ingxenye enkulu yama-carbohydrate ayinkimbinkimbi iyinhlanganisela enkulu. Abagcini nje ngokubangela izinga eliphezulu lokusutha kodwa futhi baqinisekisa ukuthi ushukela wegazi ukhuphuka kancane ngemva kokudla izitsha ze-chestnut futhi uhlala uzinzile isikhathi eside.
Sihlala sisuthi isikhathi eside futhi akudingekile ukuba sikhathazeke “ngokunxanela” okungalawuleki ngemva nje kokudla - njengoba kungaba njalo ngokudla okwenziwe ngama-carbohydrate angawodwa (isb. ufulawa omhlophe, ushukela, njll.). Asiweli ekunciphiseni ngokomzimba kamuva kodwa sihlale simusha futhi siphapheme.
Vele uzame i-chestnut emnandi!
Mhlawumbe ngesaladi elimnandi elimibalabala elinama-chestnuts athosiwe, okwenza isidlo sasemini esihle kakhulu ekudleni kwe-alkaline.
Asikho isikhathi sokupheka? ungakhathazeki Ama-Chestnuts nawo alungele ukudla okulula okuncane phakathi.
Uke wazama ama-chestnuts athosiwe nge-rosemary ngale njongo? Iresiphi iyashesha futhi inambitheka kahle.
Ama-chestnuts amnandi anciphisa amazinga okucindezeleka
Ukusetshenziswa njalo kwama-chestnuts kuhle ezinzwa futhi kulawula umfutho wegazi nokushaya kwenhliziyo.
Lokhu, phakathi kwezinye izinto, sikukweleta ukugcwala okuphezulu kakhulu kwe-potassium yamaminerali (707 mg/100 g) ku-chestnut enoshukela. Ngomphumela wayo we-alkaline, i-potassium inciphisa i-sodium eningi emzimbeni futhi ikhuphule ukuphuma kwe-sodium ngezinso.
Ucwaningo luqinisekisa lokhu futhi lutusa ukwanda kwe-potassium ngokudla. Phela, i-sodium eningi - ebangelwa ukudla okuvame ukuba nosawoti omningi kakhulu namuhla - kwezinye izimo kuyimbangela yomfutho wegazi ophezulu.
Ngokudla okune-potassium eningi kodwa okune-sodium ephansi, unciphisa ngokuvimbela ingozi yokushaywa unhlangothi, isifo senhliziyo nemithambo yegazi, noma i-arrhythmia yenhliziyo.
Ngakho-ke uma ucindezelekile futhi ucasukile, thatha i-chestnut bese weqa ushokoledi. Inempilo futhi inambitheka ngendlela efanayo.
Izinyo elimnandi eliqinisekile kufanele libe nomdlandla ngokhilimu wethu we-chestnut "omnandi" njengokusabalalisa.
Ama-chestnuts amnandi wezinzwa njengezintambo eziqinile
Kodwa ama-chestnuts awasizi nje kuphela ukuqinisa izinzwa zakho, kodwa futhi enza izimangaliso lapho ukhathele ngokomzimba nangokwengqondo.
Okubalulekile kulokhu yingxenye enkulu yamavithamini B (B1, B2, B3, B6).
Amavithamini B ayadingeka ikakhulukazi ohlelweni lwezinzwa, kodwa futhi nokulinganisela kwamandla okuphumelelayo.
Ngisho noma okuqukethwe kwamavithamini B kuphezulu kwezinye izinhlobo zamantongomane, isibonelo - i-Brazil nut iqukethe cishe u-1 mg we-vitamin B1 nge-100 g - i-chestnut emnandi isasiza ngo-0.23 mg we-vitamin B1 nge-100 g ukuhlangabezana nosuku lwansuku zonke. Isidingo somuntu omdala esingaba ngu-1 kuye ku-2 mg ukuze sihlanganise.
Ngakho-ke uma kufanele wenze umsebenzi omningi wengqondo odinga ikhono eliphezulu nelihlala njalo lokugxila, bese ulungele isikhwama esincane sama-chestnuts athosiwe.
Ama-chestnuts amnandi anikeza isivikelo esiphezulu ngamavithamini
Ngaphezu kwamavithamini B, ama-chestnuts ahlinzeka ngenani eliphezulu likavithamini C uma kuqhathaniswa nokunye ukudla okuyisisekelo (isb. okusanhlamvu, amazambane, ubhontshisi wesoya, udali).
Yiqiniso, izithelo nemifino ethile - okusawolintshi, isipinashi, noma i-broccoli - iqukethe okuningi ngokuqhathaniswa. Kodwa akuwona wonke umuntu ongaba nomdlandla mayelana nokunambitheka futhi manje unenye indlela enhle ngama-chestnuts.
Ngokuqukethwe kwayo kwe-vitamin C, i-chestnut iyisikhuthazo sangempela samasosha ethu omzimba futhi isisiza ukuba silwe nezifo nokuvuvukala. Kodwa hhayi kuphela amasosha omzimba azuzayo ku-chestnut.
Izicubu ezixhumene nazo zithola ia njengomphumela wevithamini C evela ku-chestnut, umphumela oqinisayo - umphumela ongathandeki kubo bonke labo abahlushwa i-cellulite.
Ngaphezu kwalokho, ngokusho kocwaningo, okuqukethwe kwevithamini C okuphezulu kufanele kunciphise ingozi yokushaywa unhlangothi, i-arteriosclerosis, nezifo zenhliziyo. Ekugcineni, yehlisa kokubili i-cholesterol ephelele kanye ne-cholesterol embi ye-LDL.
Kanye ne-vitamin E, etholakala kuma-chestnuts, i-vitamin C iphinde isebenze "njenge-antioxidant" ngokumelene nokuhlasela kwama-radicals mahhala, angagcini nje ngokuguga isikhumba sethu kodwa futhi alimaze amangqamuzana omzimba wethu. Inqubo engagcina ikhuthaze ukukhula komdlavuza.
Ngaphezu kwalokho, uvithamini E uvikela imithambo yakho ekubunjweni ngokunciphisa ukukhiqizwa kwe-cholesterol embi ye-LDL.
I-chestnut emnandi - ilingana futhi incane ngamafutha amancane
Ngokungeziwe kuvithamini E, izinhlobonhlobo zamafutha e-monounsaturated kanye ne-polyunsaturated (i-linoleic acid ne-linolenic acid) akhona kuma-chestnuts nawo anethonya elihle kuphrofayili ye-cholesterol egazini:
I-cholesterol enhle ye-HDL iyanda futhi i-LDL embi iyancipha. Izimfuneko ezinhle zesistimu yenhliziyo esebenzayo.
Bonke abafuna ukudla ngendlela enempilo kodwa abafuna ukugcina isibalo sakho sincane bangaphefumula. Ungaqhubeka nokufinyelela kuma-chestnuts ngokuzethemba. Ngoba uma kuqhathaniswa namanye amantongomane, ama-chestnuts anokuqukethwe okunamafutha aphansi angaphansi kwamaphesenti angu-2.
Ama-Chestnuts asebenza njengama-antioxidants emvelo
Ngokujabulela "isitsha se-chestnut," futhi uthatha izinto zezitshalo zekhwalithi ephezulu. Phakathi kwezinye izinto, i-chestnut emnandi ifihla ama-flavonoid "ama-antioxidant" avikelayo nama-lignans.
Ukudla okunothiswe ngama-flavonoid kunciphisa isib. B. ukufa kwezifo zenhliziyo nemithambo yegazi. Amandla okuthuthukisa uhlobo oluthile lomdlavuza wesibindi nawo ayancipha.
Ngaphezu kwalokho, ama-lignans - ayingxenye yeqembu elikhulu lama-phytoestrogens (amahomoni ezitshalo) - kuthiwa avikela kuma-cancer athile (ibele, amathumbu).
Okokugcina, ngokocwaningo, izinto ezilwa ne-antioxidant nazo zinciphisa ubungozi bezinkinga zesifo sikashukela njenge-hyperglycemia, ukwanda kwamazinga e-lipid egazini, kanye nengcindezi ye-oxidative.
I-chestnut emnandi - inothile ngezisekelo futhi ilula esiswini
Ngokudla okuphezulu kwe-potassium, okune-alkaline, okuhlanganisa nokusetshenziswa njalo kwama-chestnuts, ungakwazi futhi ukuqeda izikhalazo ezithile zesisu.
I-flatulence, isilungulela, nomuzwa wokugcwala noma ukucasuka kwe-gastric mucosa - izimpawu zesimiso sokugaya ukudla okusindwayo - yinto yesikhathi esidlule.
Ngakho-ke esikhathini esizayo, gwema ukudla okulungele kanye nemikhiqizo eyenziwe ngofulawa omhlophe futhi uthembele kakhulu ezitsheni ezinothile nge-alkaline - ngama-chestnuts kaningi ngangokunokwenzeka, kunjalo.
Okuqukethwe kwayo okuphezulu kwe-potassium (amaminerali ayisisekelo) iyodwa inciphisa ama-acids amaningi emzimbeni.
Ngakho-ke i-mash eyenziwe ngama-chestnuts iyikhambi elikhethwayo lokucasuka noma ukuvuvukala kwesisu namathumbu. Ngisho noHildegard von Bingen kuthiwa wafunga ukuthi uzosebenzisa iphalishi njengekhambi. (Iresiphi bheka ngezansi)
Phela, ukudla okune-alkali kuyanconywa futhi ezigulini ze-rheumatism nazo okufanele ziqaphele ukudla okuncishisiwe kwe-asidi.
Ungakwazi ukwandisa umphumela we-alkaline ngokuhlanganisa ama-chestnuts nokunye ukudla okune-alkali. Isibonelo, jabulela ithanga noma isobho lezambane le-chestnut (iresiphi bona ngezansi).
Qinisa amathambo akho ngama-chestnuts
Noma ubani odla ukudla okune-alkali futhi njalo enama-chestnuts amnandi kumenyu yakhe akagcini nje ngokwenza isisu sakhe umusa omkhulu kodwa futhi namathambo abo. Ngoba ngaphezu kwawo wonke amavithamini namaminerali okukhulunywe ngawo kuze kube manje, ama-chestnuts aqukethe ne-calcium, izinto zethu zokwakha amathambo.
Ngisho noma ingxenye yekhari yethanga lapha (33 mg/100 g) ikude kakhulu nesama-alimondi (252 mg/100 g), isibonelo, ama-chestnuts asesengezo esiwusizo - ikakhulukazi njengoba ungadla kakhulu kuma-chestnuts kunokusuka. ama-alimondi.
I-potassium ephezulu yama-chestnuts okukhulunywe ngayo ngenhla nayo inomthelela empilweni yamathambo, njengoba amazinga aphezulu e-potassium eholela ekunciphiseni ukuphuma kwe-calcium. Lokhu kusho ukuthi i-calcium eningi isasele emzimbeni, manje egcinwe emathanjeni.
Noma ubani ofuna ukuvimbela ngenkuthalo futhi ngokuvimbela i-osteoporosis engenzeka (i-bone atrophy) anganqoba ngama-chestnuts, njengabantu abavame ukuhlushwa yi-muscle cramps. Ngoba kokubili i-calcium ne-potassium kusiza ukulawula ukusebenza kwemisipha futhi ngaleyo ndlela kunqande amajaqamba.
I-chestnut emnandi - ayinayo i-gluten
Ngaphezu kwayo yonke imiphumela emihle empilweni yethu okukhulunywe ngayo kuze kube manje, amaphuzu e-chestnut amnandi nenye impahla.
I-chestnut ayinayo i-gluten. Ngakho-ke igayeka kahle kakhulu ezigulini ze-celiac (isifo se-celiac = ukungabekezelelani kwe-gluten) kanye nawo wonke umuntu ohlushwa yi-celiac-independent gluten ukungabekezelelani (ukuzwela kwe-gluten).
Kuyasiza kakhulu ukuthi i-chestnut ayidleki kuphela ngendlela yayo yasekuqaleni. Imikhiqizo eminingi ehlukene ye-chestnut ingatholakala kuyo, isb B. ufulawa we-chestnut, ama-chestnut flakes, ama-chestnut chips, i-chestnut puree, i-chestnut yokusabalalisa, ubisi lwe-chestnut, nokunye okuningi.
Ngakho-ke, abantu abazwela i-gluten bangadonsa ngokugcwele lapha. Ngoba ufulawa we-chestnut wodwa ungasetshenziswa ukwenza izinto eziningi ezibhakiwe nemikhiqizo ye-pasta, njengesinkwa ne-pasta, kanye nama-dessert amaningi.
Kodwa-ke, uma ufuna ukudla i-gluten-free, kufanele uqiniseke ukuthi le pasta ayinayo isipelingi noma ufulawa kakolweni ngaphezu kukafulawa we-chestnut (njengoba kuvame ukwenzeka), kodwa ilungiselelwe ngezinhlobo zefulawa ezingenayo i-gluten.
Ngazo zonke lezi zakhiwo ezimangalisayo ze-chestnut, umbuzo kuphela osele uwukuthi: Iyiphi indlela engcono kakhulu yokulungisa i-chestnut?
Ama-Chestnuts - Alula futhi kulula ukuwalungiselela
Ukuze ekugcineni ukwazi ukudla i-chestnut, isithelo kufanele siqale sikhululwe esikhumbeni saso esincane esinsundu. Lokhu kuqala kufakwe emanzini abandayo isikhathi esingangehora, bese kukhanywa futhi kuhlinzekwe ngesiphambano esinqunyiwe ngenhla ohlangothini oluyindilinga.
Kungaleso sikhathi kuphela lapho i-chestnut ifakwa emanzini abilayo anosawoti noma egazingiwe.
Ngemuva kwemizuzu emi-4 kuya kwemi-5 emanzini abilayo noma imizuzu engama-30 kuya kwengama-40 kuhhavini cishe ngama-degree angama-200, isithelo singasuswa kalula emakhasini aqhuma.
Ama-chestnuts amasha awahlali isikhathi eside futhi kufanele asetshenziswe phakathi nesonto. Uma kungenjalo, alahlekelwa iphunga lawo futhi angakwazi ukubunjwa.
Ama-chestnuts aqandisiwe asanambitha kahle ngemva kwezinyanga eziyisithupha. Kuye ngokuthi ama-chestnuts kamuva ahloselwe ukugazinga noma ukuphekwa, ahlanjululwa ngemva kokugeza kwamanzi abandayo ihora elilodwa futhi apakishwe ezikhwameni zefriji enesikhumba noma aphekwe futhi ahlutshiwe.
