Nheyo dzehutano uye zviyero zvinowanika mumatavi
Maonde ndiwo rudzi rwemhando yemichero. Muzvakaitika kare, maonde akabikwa aishandiswa seanotapira panzvimbo yehuga uye dzimwe nyika dzichiri kuita tsika iyi nhasi. Nemhaka yehutema iyi, maonde (kunyanya maonde akaomeswa) zvichida kuwira muboka rezvibereko izvo vanhu vane chirwere cheshuga vanobatsirwa nekudzivisa.
| Dried Fig Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 maonde (8.4 g) | |
| Per Serving | % Daily Value * |
| Calories 21 | |
| Maorikiti anobva kuFat 2 | |
| Total Fat 0.1g | 0% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Potassium 57mg | 4% |
| Carbohydrates 5.4g | 2% |
| Dietary Fiber .8g | 3% |
| Sugars 4.03g | |
| Protein 0.3g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 1% · Iron 1% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
A
Dry vs. Maonde Matsva: Chikamu Chekutonga
Zvibereko zvakaomeswa zvinopera kuburikidza nekugadzirisa mvura uye zvinorasikirwa nemvura yavo. Izvi zvinokanganisa chibereko, pakupedzisira kubvumira doro duku kudarika michero itsva. Izvi zvinowanzoreva kuti iwe unogona kudya michero yakaoma yakaomeswa uye tarisira huwandu hwakaenzana hweakoriyumu uye shuga inowanikwa mumuchero mutsva.
Somuenzaniso, imwe huru yemuonde wakaomeswa yakawanda zvishoma kudukusa kudarika mushanduro itsva. Asi, ine yakaenzana yemakoriori, makhabhohydrate, uye shuga seye kushumira imwe yemiti yakawanda, itsva. Nokudaro, iwe unogona kunge uchinzwa wakakwana mushure mekudya chipfudzi chitsva chezvibereko kupfuura iwe ungadai nemichero yakaomeswa.
Zvichienderana nehukuru uye chimiro (chakaoma kana chakasvibirira), imwe fighi inogona kuva nenzvimbo ipi zvayo kubva kune 5 kusvika ku12 gramu yemakrohydrate uye 3 kusvika ku 9 magamu emashuga.
Maonde ainewo glycemic index. Zvokudya zvakasimudzwa pane glycemic index chart zvinofungidzirwa kuwedzera sutu reropa nekukurumidza kudarika avo vane nhamba shoma.
Kana uri kudya maonde, verenga mavara uye ugoziva zvikamu, kunyanya kana zvichiuya kune maonde akaomeswa.
Utano Hwakanaka Maonde
Kunyange zvazvo maonde angave akakwirira mune shuga, ane utano uye kana chikamu chichitungamirirwa, chinogona kukodzera mune chero chirongwa chekudya. Maonde aine polyphenols ane simba re antioxidant uye anobatsira kurwisa zvinokonzera kushushikana.
Maonde anowedzerawo mune fiber, iyo inogona kubatsira kutonga matumbo, anobatsira kuita satiety, kuderedza cholesterol, uye kuronga nzara. Maonde anowanzoshandiswa mukurapa kubatwa, sezvo fiber muchero inogona kuva nemararamiro emvura.
Mukuwedzera, maonde akanaka kubva kuVitamin K , potassium, calcium, uye magnesium. Zvidzidzo zvakaratidza kuti kudya kwepamusoro kwe potassium kunogona kubatsira kudzora ropa. Maonde anowanzoperera mu sodium uye mafuta akazara.
Chidzidzo che 2016 chinoratidza kuti mashizha emuFicus cicarica simiti anogona kuitwa mui chai inogona kubatsira mukurapa chirwere cheshuga. Vatsvakurudzi vakawana kuti insulini miviri uye uremu hwemakumbo anorema nerudzi rwechipiri chirwere cheshuga chinoderedzwa mushure mokudya ficusin yakabviswa pamashizha. Izvi zvinonakidza kufunga nezvechibereko kubva kumiti imwe yemiti yakakura muhuga, kunyange kutsvakurudza kwakawanda kunodiwa.
Nei Maonde Anoita Mitauro Yakanyanya?
Vanhu vanowanzon'un'una nezvekutsva kunopisa kana rurimi rukuru kana mushure mokudya maonde akawanda, zvikurukuru matsva. Izvi zvinokonzerwa nekatekisi yemuonde unonzi phison. Izvozvo zvishoma kudyiwa maonde, iyo inowedzera kuipa.
Izvozvo zvinokonzerwa neproteolytic enzyme inoputsa mapuroteni, saka ganda rako nerurimi runogona kupisa kana kupisa kubva pakusangana.
Kuti urege kupisa maonde, suko mukati memuonde ugozvidya zvakasiyana kubva paganda umo vazhinji vezvinonyangadza zviripo.
Kutora Maonde Akanakisisa
Maonde aibva kuAsia uye ikoko mazana emarudzi akasiyana-siyana. Izvi zvakasiyana-siyana ndizvo zvakakurumbira zvikuru zvaunowana muUnited States.
- Mission Maonde (anowanzowanikwa akaoma)
- Kadota Figi
- Calimyrna Maonde
- Conadria Maonde
- Brown Turkey Maonde
- Sierra Maonde
- Sequoia Maonde
Sarudza maonde anonyorera kugunzva, akachena uye akaoma, ane ganda rakasviba, risina kubhururuka. Havafaniri kuva mushy.
Kuti uwane zvakanakisisa kusarudza, kunhuhwira chibereko. Maonde anonhuwira muto anenge apfuura uye anotanga kuibva.
Kana iyi ndiyo mamiriro acho ezvinhu, vachaonekwa sevanorasikirwa nehupenyu hwavo hwepamusoro uye vanowa mukati.
Zvakachengetedza Maonde
Maonde matsva anogona kuparadza nokukurumidza, saka zvinokosha kuti udzichengetedze. Kana uchangotengwa, shandisa iko pakarepo kana kuchengeta muhomwe yepurasitiki munzvimbo inotonhora yefiriji yako. Rega maonde asina kushandiswa mushure mamazuva maviri.
Maonde akaoma, anogona kuchengetwa muvhara rakanyimbiswa kwemwedzi gumi kusvika gumi nemaviri. Iwe unogona kusarudza kuchengeta maonde aya, akachekwa, kana kudirwa.
Makedheni emakwenzi anowanzova akanaka kune rimwe gore mumapareji. Kana kangovhurwa, inogona kushandiswa kwevhiki imwe chete kana ikachengeterwa mufiriji.
Maonde akaomeswa anogona kuchengetwa mwedzi mumwe chete kutsimba yekunze kana asingasunungurwi. Kwekuchengetedza kwenguva refu, vaise mufiriji kwemwedzi mitanhatu kusvika pagore. Kana uchinge wavhurwa, uende navo kune chikwata chinoputika, mupurasitiki uye ugovaisa mufiriji.
Nzira Dzakanaka Dzakagadzirira Maonde
Maonde anokwanisa kushandiswa kupfeka kudya, kuwedzera mavara, ruvara, uye kutapira. Izvowo zvipenyu zvepanyama, hutano hwakanaka kushandiswa muhupfukiti, smoothies, kana kana inotapira yogiti uye kottage cheese.
Vanhu vazhinji vanobika uye vanopedza maonde akaoma, asi iwe unogonawo kuzvidya mutsva, kuzviisa ivo pachavo kana kuti kutenga iwo mazaya. Paunoshandisa maonde matsva, iva nechokwadi chokuti wabvisa tsvina. Gurai chigadziro muhafu uye chengetedze pazvibereko.
Kunakidza Mafudze Mapi
Kudzorera maonde nehuga, jelly, kana mamwe ma carbohydrate anogadzirwa inzira yakanaka yekuwedzera fiber uye mishonga pakudya kwako. Heano maitiro mashomanana kuti uite iwe.
- Raw Fig Fig
- Nehove Yemahombe neFennel, Maonde uye Oranges
- Waini uye Mavara Maonde Akachekwa
> Sources:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Dhiyabhorosi tafura ye glycemic index uye glycemic mutengo wekukosha: 2008. Diabetes Care. 2017; 31 (12): 2281-2283.
> Irudayaraj SS, et al. Antioxidant, antilipidemic uye antidiabetic migumisiro ye ficusin nemigumisiro yayo pane glut4 translocation uye pparγ kutaura muchirongwa chechirwere cheshuga r > vatsva. >> Chemico > - > Bilogical > Interactions. 2016; 256 (25): 85-93.
> Whelton SP, Blumenthal RS. Pasi pemusoro wepamusoro: nzwisiso pane potassium supplementation yekurapa kwehuwandu hwehutachiona kubva kune dzimwe nyika inotungamira chirongwa chepurogiramu yehutano yeHIV (CHEP). Circulation. 2017; 135: 3-4.