Maoriro Mazuva Nehutano Hwayo Zvipo
Chibereko chezuva iro plamu yemiti, mazuva akave achirimwa kubvira kare. Kune marudzi anopfuura zana akasiyana-siyana emichindwe yemichindwe, ayo anokura zvakanakisisa munzvimbo dzerenje. Mazuva anowanikwa mumasumbu makuru pamiti uye mararamiro muhutachi, kubva pane zvakaoma, zvakasviba, kuburikidza nemhando dzakasviba dzakadai se deglet noor, kumazuva makuru akanyoro akadai semasikati medjool.
Kunyange zvazvo mazuva anoita seoma, ivo chaizvoizvo michero yakanaka. Mutsva, mazuva ose anongova ne30 muzana yenyoro, zvichiita kuti uve wezvakasikwa "zvakasikwa".
Zvinonyanya kuzivikanwa nekuda kwekushandisa kwavo mukurapa kubvongodza, mazuva angave asina kuwana kuvekwe kwakanaka. Asi mazuva akafuma mufiber uye makhahydrates. Vanogona kushanda senzvimbo yakanaka ye simba uye inogona kushandiswa zvine utano muprotheni bar recipes, kudya kwekudya kwekudya, uye kudya.
Mazuva anogonawo kubatsira mukuwedzera mhepo uye kutapira kuzvinhu zvakabikwa. Vanopa seimwe nzira yakanaka kune shuga yakagadzirwa. Kune vanhu ivavo vanotarisa kuti vachinje kudya kwavo kwekasidijidhe, mazuva angasave sarudzo yakanakisisa, sezvo ivo vakapfuma mumakhahydrates, shuga, uye yakakwirira pane glycemic index chart. Chikafu chinokonzerwa nepamusoro glycemic index chinofungidzirwa kuti chiwedzere shuga yeropa nokukurumidza uye chimwe chikafu chiri pasi pa chati.
| Dates Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 zuva (8 g) | |
| Per Serving | % Daily Value * |
| Maoriro 23 | |
| Maoriro kubva kuFat 0 | |
| Total Fat 0g | 0% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Potassium 54.45mg | 2% |
| Carbohydrates 6.2g | 2% |
| Dietary Fiber 0.7g | 3% |
| Zvokudya 5.3g | |
| Puroteni 0.2g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 0% · Iron 0% | |
* Kubva pane zvokudya zviviri zvekoriori | |
Rimwe zuva, richienzanisa imwe-in-2 inches long, rinosvika 23 makorikori, 6.2 gm carbohydrate, 5.3 gramu shuga uye 0.7 gramu fiber. Kana uine chirwere cheshuga uye uine ruzivo rwemashuga epasi, kudya mazuva mashomanana kunogona kubatsira kuunza shuga yako yeropa kusvika pachirwere chakajairika. Kune rumwe rutivi, kana uri kutarisa kuderedza kudya kwako kwegluidhydrate uye kugadzirisa ropa rako sutu, kudya zuva kunogona kuita kuti ropa rako suga riwedzere.
Saka, chikamu chekutonga kushumira kwako kwemasikati kunokosha.
Utano Hwakawanikwa Kwemazuva
Mazuva ndiwo mavara akanaka, anenge matatu magiramu mune imwe kushumira (anenge mazuva matatu). Zvidzidzo zvakaratidza kuti vanhu vanodya zviyero zvakaringana zve fiber, vari pahutano hwakanaka. Chirwere chepfumi chakawanda chinogonawo kubatsira kutarisa sutu yeropa, kubvisa kuvhiringidza, uye kuderedza zvakaipa cholesterol (LDL). Pose paunowedzera fiber yako kudya, zvinokosha kukuwedzera iwe kunwa mvura panguva imwe chete. Kuita kudaro kunogona kunge kwakasiyana uye kunokonzera kuti iwe uzvidzivirire.
Mibvunzo Inowanzoenderana Nemazuva
Ndezvipi mazuva emazuva aripo ekutenga? Ndezvipi mazuva akawedzerwa?
Mazuva akachengetwa anogona kutengwa muforomu yemapuranga: akazara, akachekwa, kana kuti anodzingwa. Zuva rakawedzerwa rakaputirwa nehupfu yehuta, mupfu wejisi kana dextrose uye inonyanya kushandiswa mukubika. Zuva remusi rinowanikwawo pakutenga uye rinogona kushandiswa mukugadzira zvinhu zvakabikwa kana smoothies.
Kuchengeta nekuchengetedza Mazuva
Kunyange zvazvo mapuranga akaiswa mumapuranga, zvose zvakakonzerwa uye zvisina-pitted zvinowanikwa gore rose, nguva yezuva idzva inobva munaOctober kusvika kuDecember. Mazuva anofanirwa kuonekwa akareba, akajeka uye ane mvere. Ivo vane tsvina-inotapira, inenge inenge yakagadzirwa uye yakawanda inonaka.
Mazuva matsva atofamba kubva kure kuenda kuchitoro chako, saka vanogona kubatwa kwemavhiki maviri kusvika maviri mufiriji mune mudziyo wakachengetedzwa. Akaoma, mavharoti akaiswa muchengeti anogona kuchengetwa mumhepo yechando yakadzika mumudziyo usina kuvhara mukati munzvimbo inotonhorera, yakaoma kwemwedzi inenge mitanhatu kana firiji kusvikira pagore.
Nzira Dzakanaka Yokugadzirira Dates
Mazuva anopa kuvhengana uye unyoro hwezvinhu zvakabikwa, zvakadai sechingwa, muffin, cookies, uye tarts. Inogona kushandiswa yakagadzirwa nenyama kana chesi sechishuvo kana chekudya kana kushandiswa nemichero yakaomeswa uye nutswe. Misi yakasarudzwa inogona kuwedzerwa kune yogurt, zviyo zvinopisa, uye mapuroteni.
Kuti udzivirire kunamatira, iwe unogona kusvibisa mucheka wako neupfu.
Mune iwe unoda, mazuva ekutsiva mazambiringa akaomeswa kana apricots paanenge achigadzira ndiro dzakanakisisa, dzakadai sedhara.
Mapepa Nemazuva
Inowanzoshandiswa sechimwe chezvinhu zvinokonzerwa nemasikirwo, zvisikwa zvinogonawo kushandiswa zvine musoro mumapapuro. Itai mamwe mapeji anonaka, mapuroteni, uye fiber-richine mazuva.
- Overnight Walnut uye Date Oats
- Zuva neNut Zviprotini Bhari
- Nguruve Tenderloin ne Date uye Cilantro Relish
> Sources:
> California Dates. Utano uye Zvokudya. http://www.datesaregreat.com/health-nutrition/
> Labensky, SR, Hause, AM. Pakubika: Bhuku reCulinary Fundamentals. 3rd ed. Mupata weUpper Sadle, NJ: Prentice Hall, 2003: 803-804.