Ukuba ningabantu abathandayo iminquma, Usenokuzibuza ukuba bayatyeba kakhulu, ukuba ngaba iipropathi kunye nezibonelelo zabo zisempilweni njenge ioli yeoli, Njl
Sifuna ukukuxelela ngakumbi ngesi siqhamo sigcwele zizakha-mzimba, zeziphi iipropati, Zingaphi iikhalori ezinazo kwaye ukuba iyasinceda ukugcina impilo entle.
Iminquma kukutya okuthandwa kakhulu okunokutyiwa ngeendlela ezahlukeneyo, ezinje nge izimuncumuncu, into yokuthambisa, yongeza kwiisaladi, ukulungele ukunika indawo eyahlukileyo yokugcwalisa iisendwitshi, Ipeyinti yomnquma, Njl
Bekusoloko kusithiwa ii-olive ziyatyeba kakhulu kwaye azicetyiswa kubantu abafuna ukuhla emzimbeni okanye bazilawule. Ubukho bamafutha kwiminquma busempilweni, nangona zibonelela ngeekhalori.
Ngokwahlukileyo, iminquma ibonelela ngezondlo ezininzi eziluncedo ezibonelela ngeziphumo ezilungileyo emzimbeni. Akukho ngxaki kwi Thatha iminquma ukuba ulandela indlela yokuphila esempilweniEmva koko sikuxelela ukuba ziziphi iimpawu kunye nezibonelelo.
Iimpawu zeminquma
Ezi ziqhamo ziqhelekile kwiMeditera kwaye zixabiseke kakhulu kwaye zixabisiwe. Ukulinywa komnquma kwaqala kwiminyaka engaphezulu kwama-7.000 eyadlulayo. Iminquma inokutyiwa nje ukuba benze inkqubo ye-maceration, kuba ayinakutyiwa ngqo kumnquma. Ukongeza, iminquma inoxanduva lokuba namhlanje sineoli yeoli yomnquma.
Kwinqanaba lesondlo Iminquma ibonelela nge-monounsaturated fatty acids, phakathi kwayo i-oleic acid ibonakala. Banikezela ngefayibha, i-vitamin E kunye ne-antioxidants, ukongeza kwi ubhedu, ikhalsiyam, isodiyam kunye nentsimbi. Ke kukutya okuluncedo kubo bonke abo bantu banentswelo yokuswela ebangela i-anemia, ukusukela oko iminquma emnyama ityebe ngentsimbi.
Zonke ezi zondlo zilungele ukujongana nezinye izifo eziqhelekileyo. Ubungqina benzululwazi buye babanako ukunxibelelana noku kulandelayo:
- Iminquma iyanceda gcina izifo ezithile zikude njengezinye iintlobo zomhlaza okanye iingxaki zentliziyo.
- Vumela lawula i-cholesterol yegazi, kuthintela i-cholesterol embi kwi-oxidizing.
- Kukutya okulwa ne-antioxidant, kufanelekile ukunciphisa izehlo ze-atherosclerosis, iintsholongwane kunye neengxaki zokuvuvukala.
Ngaba ii-olive ziyasityebisa?
Iminquma inezibonelelo ezininzi zezempilo ngenxa yendlela ezakhiwe ngayo, kukholelwa ukuba ii-olive ziyatyeba kwaye ukuba amanqatha aphezulu ahlala edala impikiswano. Iiasidi ezinamafutha zibonelela ngeekhalori ezingaphezulu ngeecarbohydrate kunye neeproteni.
Ezinye iiparameter kufuneka zithathelwe ingqalelo ukumisela ukuba ukutya okanye ukutya akusenzi sitye ubunzima ngoko nangoko, kunye nesixa sokutya. Kungenxa yokuba akufani nokuthatha iikhalori ezili-100 kwiletisi kunokuthatha iikhalori ezili-100 kwiminquma ethile okanye kokunye ukutya.
Kule meko, sinokuqinisekisa ukuba iminquma ayisenzi sityebe kwaye ngoku ngezantsi, siza kukuxelela izizathu zokuba kutheni sigqiba ekubeni iminquma ayisenzi sityebe njengoko sicinga.
- Iminquma sisiqhamo somthi womnquma kwaye ezi zinobuninzi bekhalori ephantsi. Ke zinokutyiwa nanini na xa zifunwa kwaye ngokumodareyitha.
- Ukutya okunotye amanqatha e-monounsaturated acid Inezibonelelo zokulahleka kobunzima, nokuba zinamafutha, zityebile kwii-acid ezinempilo.
- Iminquma ikuvumela ukuba ugcine imvakalelo yokuhlutha ixesha elide, kuba iiasidi ezinamanqatha zilungele ukukugcina uhluthi ixesha elide.
Zingaphi iikhalori ezineminquma?
Okokuqala, kufuneka sahlule ezi ndidi zimbini zeminquma, ziluhlaza namnyama. Iminquma eluhlaza ine-avareji Iikhalori ezili-145 kwigrama ezili-100Nangona kunjalo, iminquma emnyama ibonelela ngeekhalori ezili-105 kwiigram ezili-100.
Ukuba ujonga iminquma esiyifumana evenkileni, siyayibona loo nto iikhalori ziphakathi kweekhalori ezili-150 nezili-180.
Umahluko weekhalori phakathi kweminquma kunye nohlaza kunye nomnyama kungenxa yokuba ixesha lokuvuna lahlukile. Eziluhlaza zivunwa kwangethuba kwaye azivuthwanga ngokupheleleyo, ngelixa ixesha lihamba abamnyama baphulukana namanzi kwaye zonke izakha mzimba zihlala zixinene.
Ithini imali ecetyiswayo yokutya?
Ngamaxesha amaninzi, iqala ngomlinganiso we Iigram ezili-100 zokulinganisa nokubala iikhalori zokutyaNangona kunjalo, oku akunakuba luncedo kangako kuba eyona nto ibalulekileyo kukwazi ukuba yintoni enzima nganye nganye ukufumana amandla anikezelwa ngumnquma ngamnye.
Kule meko, sinokumisela oko Iminquma eli-10 inobunzima obumalunga ne-35 yeegram kwaye ezi zinegalelo Iikhalori ezingama-50s. Kwindaba ye iikhalori ezimnyama ezingama-65Oko kukuthi, isinika amandla amaninzi njenge-tomato enkulu okanye iyogathi yendalo.
Ngaphaya kweekhalori, into ebalulekileyo kukuba xa ukutya kuxhatshazwa, kwenzeka ntoni kukuba izakhamzimba ezisemzimbeni wethu zitshintshiwe, ke kufuneka sazi ukutya esikutyayo, kwaye akufuneki ukuba sikuhlukumeze. Kule meko, iminquma kufuneka ithathwe njengesitya esecaleni, njenge-snack okanye i-aperitif kwaye hayi njengesitya esiphambili.
Zeziphi ii-olive ezilungileyo?
Ukuthintela ukuba ezi ziqhamo zincinci zingathathi rhafu kuthi, kubalulekile ukukhetha abo beza kweyona ntetho ilula. Ngamanye amaxesha iminquma igcinwa kwioyile, inokunyusa ixabiso lokugqibela lekhalori lokutya kakhulu.
Ukuba sikhetha iminquma njenge-snack Iya kusinceda ukuba siyonyuse impilo yethu, kuba iyakwandisa izondlo kunye nazo zonke iipropathi eziluncedo zempilo.
Akukho kutya kukodwa okuvumela ukuba sinciphise ubunzima, kwaye akunakuqinisekiswa ukuba ukutya kukodwa kusenza sityebe., ukuze siqiniseke ukuba iminquma ayisenzi sityebe. Umgangatho kukugcina ukutya okunotyebileyo kwizakhamzimba kunye nokutya okusempilweni, kwendalo kunye nokutya okutsha. Ukutya okunokulinganisela kufuneka kuhambisane nokuzilolonga.
Iminquma kukutya okunyamezelweyo kubantu abaninziNangona zinokuqulatha isixa esikhulu setyuwa, kwaye kufuneka sikuthathele ingqalelo oko. Njengoko besesitshilo, kuyimfuneko ukuthatha uninzi lweminquma yendalo esivumela ukuba sigcine ngcono inani kunye nokugcina izondlo eziyimfuneko.