Ngabe inkathi yasekwindla ingaba yini ngaphandle kwe-cartridge yama-chestnuts esandleni? Nalezo zikhathi zantambama ezibandayo zidla ama-chestnut nomndeni?
Ama-chestnuts awukudla okuhle, anezakhiwo ezihlukile kwamanye amantongomane. Kulesi sihloko sizochaza ama-chestnuts kancane ngokujula, kanye nezinzuzo nezakhiwo ezingasinika zona.
Ayini ama-chestnuts?
Ama-Chestnuts yiwo izithelo ezomisiwe kusukela ku-chestnut, ngokwesayensi eyaziwa kangcono ngokuthi i-Castanea sativa. Lesi sihlahla singesomndeni we-fagaceae futhi sijwayele isimo sezulu sasenyakatho. Banambitha okumnandi, okumnandi kancane, futhi bahlukahlukene ngendlela emangalisayo. Futhi, zingafakwa ezitsheni ezihlukahlukene, njengokugxusha, amasaladi, amasobho, nokunye okuningi.
Kunezinhlobo eziningi ezahlukene zama-chestnuts, futhi abelana ngezimfanelo ezifanayo. Izinhlobo ezivame kakhulu zihlanganisa i-chestnut yaseMelika, i-chestnut yaseShayina, i-chestnut yaseJapane noma yaseKorea, ne-chestnut yaseYurophu. Kumele kuqashelwe ukuthi lezi zinhlobo ze-chestnuts azihlobene ne-chestnut yamanzi (i-Eleocharis dulcis), okuwuhlobo lwemifino yasemanzini ethandwa kakhulu e-Asian cuisine.
Ama-Chestnuts awawona nje isithelo esiphundu, ikakhulukazi ngoKhisimusi, kodwa anothile ngezakhi ezixhumene nezinzuzo eziningi zezempilo. Lokhu kubandakanya impilo engcono yenhliziyo, impilo yokugaya ukudla, ukulawula ushukela egazini, phakathi kokunye.
Izakhiwo kanye nenani lokudla okunempilo
Naphezu kobukhulu bawo obuncane, ama-chestnuts aqukethe izakhi eziningi ezihlukahlukene. Ukuphakelwa kwama-chestnuts athosiwe ayi-10 (amagremu angama-84) kunikeza okulandelayo:
- Amandla: 206 kilojoule
- Amaprotheni: 2,7 amagremu
- Amafutha: 1,9 amagremu
- Ama-carbohydrate: 44,5 amagremu
- Ifayibha: 4,3 amagremu, 15% yenani lansuku zonke
- Ithusi: 47% Wenani Lansuku zonke
- IManganese: 43% yenani lansuku zonke
- I-Vitamin B6: 25% yenani lansuku zonke
- I-Vitamin C: 24% yenani lansuku zonke
- I-Thiamine: 17% Wevelu Yansuku zonke
- I-Folate: 15% yenani lansuku zonke
- I-Riboflavin: 11% yenani lansuku zonke
- I-Potassium: 11% yenani lansuku zonke
Ama-Chestnuts agqama ngokwawo inani eliphansi lamakhalori uma kuqhathaniswa namanye amantongomane. Lesi sithelo esomile asifinyeleli ku-200kcal ngamagremu ayi-100. Leli nani eliphansi lama-calories liwumkhiqizo wenani eliphansi lamafutha, into engavamile kakhulu kumantongomane. Phakathi kwezakhamzimba zayo, ama-carbohydrates agqamile futhi aqukethe inani elihle le-fiber, enikeza u-15% wezidingo zethu zansuku zonke ekukhonzeni okukodwa.
Ngakolunye uhlangothi, lesi sithelo esomisiwe sinenani eliphakeme le-fiber, amavithamini namaminerali. Phakathi kwamavithamini aqukethe, lawo e-complex B, C no-E agqamile, phakathi kwamaminerali ayo ayinhloko kukhona i-potassium, i-magnesium, i-phosphorus nensimbi.
Kufanele kuqashelwe ukuthi, kwezinye izimo, ukugaya kwalokhu kudla kungase kube nzima. Kodwa-ke, uma zihlafunwa kahle futhi zidliwa ngokulinganisela, ngeke kube nenkinga.
Izinzuzo zama-chestnuts
Ama-Chestnuts, njengoba sibonile, angumthombo omuhle wamaminerali, angeke asinike ukudla kwe-caloric ngokweqile. Lokhu, okungeziwe ekucebile kwama-carbohydrate esikhundleni samafutha, kanye nokuqukethwe kwamanzi amaningi, kungaba ukudla okuhle kwabasubathi. Amaminerali anikezwa yilokhu kudla afaka isandla ekusebenzeni kahle kwesistimu ye-neuromuscular.
Ngokusho kwezinye izifundo, kuthiwa yi-anti-inflammatory kanye ne-vascular properties. Lokhu kungase kube ngenxa yokuthi lesi sithelo esomile sine-antioxidant polyphenols. Lawa ma-polyphenols azosiza ukulwa nokucindezeleka nama-radicals mahhala. Lokhu kuzodala ukuthuthukiswa kokulawulwa kwezifo ezihlobene nezinqubo zokuvuvukala (ukukhuluphala, isifo sikashukela, umdlavuza ...).
Kungase kunciphise ukuvuvukala
Ukuvuvukala kuyinqubo yemvelo esiza umzimba ukuze uziphilise futhi ulwe nezifo. Kwezinye izimo, ukuvuvukala kungaqhubeka ezingeni eliphansi. Lokhu kwaziwa ngokuthi ukuvuvukala okungamahlalakhona futhi kuhlotshaniswa nezimo eziningi ezingapheli, okuhlanganisa nesifo senhliziyo, isifo sikashukela, nomdlavuza.
Ama-Chestnuts anezakhiwo ezingasiza ekunciphiseni ukuvuvukala. I antioxidants aqukethe, njenge-vitamin C, i-gallic acid, i-ellagic acid, nama-polyphenols ahlukahlukene, angasiza ekunciphiseni ukuvuvukala. Banciphisa ama-radicals mahhala, okuyizona zimbangela eziyinhloko zokuvuvukala okungapheli.
Ukwengeza, ezinye izifundo zibonise ukuthi ama-antioxidants e-chestnut, afana nama-tannins nama-flavonoids, angasiza ukucindezela izimpawu zokuvuvukala, njenge-NF-κB ne-MAPK.
Siza ukunciphisa umzimba
Lesi sithelo esomisiwe sinezici eziningana ezingakusiza ulahlekelwe isisindo. Ingxenye ephezulu yefayibha eziyiqukethe ingasisiza ukuthi sihlale sigcwele isikhathi eside. Lokhu kungenxa yokuthi i-fiber ingasiza ekunciphiseni isikhathi esithathayo ukuze ukudla kuthulule kusuka esiswini kuye emathunjini.
Ukwengeza, ucwaningo luye lwabonisa ukuthi ukudla okuphezulu kwe-fiber kungakhuphula ukukhiqizwa kwamahomoni asiza ukunqanda ukudla ngenkathi futhi kucindezela ihomoni yendlala i-ghrelin. Ukwengeza, ama-chestnuts aqukethe ama-calories ambalwa ngegremu ngayinye kunamantongomane amaningi. Lokhu kungenxa yokuthi anamafutha amancane, okuwumsoco onama-calorie amaningi.
Uma sifuna ukwehlisa isisindo, sizodinga ukudala ukushoda kwekhalori ukwenza kanjalo. Ukudla ama-chestnuts kungasiza ekwenzeni lokhu futhi ngesikhathi esifanayo kusisize sizizwe sisuthi.
Umthombo we-antioxidant
Ama-Chestnuts aqukethe izinhlobonhlobo zama-antioxidants, abalulekile empilweni. Lawa ma-antioxidants afaka:
- I-Vitamin C
- I-Gallic acid
- i-ellagic acid
- Ama-Tannins
- ama-alkaloids
- ama-polyphenols ahlukahlukene
- Lutein
- zeaxanthin
Ama-antioxidants amabili okugcina aqoqana kuma-retinas wamehlo futhi awavikele emonakalweni wokukhanya okuluhlaza okwesibhakabhaka. Amazinga aphezulu ama-radicals mahhala angabangela isimo esibizwa ngokuthi i-oxidative stress. Lokhu kungandisa ingozi yezifo ezingamahlalakhona, njengesifo senhliziyo, isifo sikashukela, nomdlavuza. Ukwengeza, ucwaningo luye lwabonisa ukuthi ama-antioxidants atholakala kuma-chestnuts, njenge-gallic ne-ellagic acid, angasiza ekunciphiseni ingozi yesifo senhliziyo, ukunciphisa ukumelana ne-insulin, futhi acindezele ukukhula nokusabalala kwamathumba.
Ama-chestnuts ane-fiber ephezulu
Lesi sithelo esomisiwe siwumthombo omuhle we-fiber, enezinzuzo eziningi zezempilo. Okokuqala, i-fiber isiza ukungeza inqwaba esitulweni sakho, ikwenze kube lula ukudlula futhi ingakusiza ukuthi uhlale ujwayelekile.
Ukwengeza, i-fiber yokudla ifinyelela kukholoni ikakhulukazi engagayeki, lapho isebenza njenge-prebiotic. Lokhu kusho ukuthi le nto iba umthombo wokudla wamagciwane anempilo emathunjini, abilisa umcu. Lapho amabhaktheriya e-gut evundisa i-fiber, akhiqiza izinhlanganisela eziningana ezizuzisayo, kuhlanganise nama-acid e-short-chain fatty.
Lawa ma-fatty chain acids amafushane anikeza izinzuzo eziningi. Ucwaningo luye lwabonisa ukuthi bangakwazi ukusekela impilo yamathumbu, banciphise ukuvuvukala, futhi bathuthukise ukulawula ushukela wegazi.
Kusetshenziswa ekhishini
Ama-Chestnuts awanempilo nje kuphela kodwa futhi amnandi futhi kulula ukuwengeza ekudleni kwakho. Zinokunambitheka okumnandi kancane kanye nokuthungwa okubushelelezi kodwa okuqinile. Nakuba ungawadla ama-chestnuts eluhlaza, anenani eliphakeme lama-tannins, angabangela izinkinga zokugaya ukudla noma ezinye izinkinga kubantu abazwela ama-tannins.
Kulula ukuzilungiselela. Singakwazi ukuwosa kuhhavini ethreyini yokubhaka imizuzu engama-20 kuya kwengama-30 ku-200 ° C. Vele uqiniseke ukuthi ubhoboza isikhumba sezithelo ngaphambi kokugazinga ukuvimbela ukuthi zingaqhumi kuhhavini.
Ngaphandle kwalokho, singawabilisa nama-chestnut ebhodweni elinamanzi. Letha ibhodwe libilise bese wehlisa ukushisa ukuze ubambe imizuzu engaba ngu-30. Futhi, qiniseka ukuthi ubhoboza isikhumba sama-chestnuts kusengaphambili.
Lapho ama-chestnut esevuthiwe, kulula ukususa isikhumba sawo ukuze siwajabulele njengokudla okulula okumnandi. Abuye aguquguquke kakhulu futhi singawahlanganisa kumasaladi, ukugcwalisa, isobho nama-dessert, njengamakhekhe namakhekhe. Enye yezinto ezinhle zalokhu kudla ukuthi, ngenxa yokunambitheka kwakho, kunakho ubuningi bokusetshenziswa ekhishini. Nakuba into evame kakhulu ukudla ama-chestnuts athosiwe, kunezinye izinto ezisetshenziswayo ezivamile, njenge-confectionery. Okulandelayo, sisho ezinye zezinto ezingase zinikezwe zona:
- Ama-chestnuts athosiwe.
- ama-chestnuts athosiwe
- Kubiliswe njengama-condiments enyama.
- Amakhilimu
- ama-purees
- Njengokudla okulula okuluhlaza.
- Kusiraphu.
- Ama-dessert (ikhekhe le-chestnut, ikhekhe lesipontshi, i-glacé ensundu noma i-chestnut e-candied).
- Irayisi elibhakwa ngama-chestnuts.
- Izitobha