Table osidingayo iziqhamo kunye nexesha nokwanda kwabo kwisibanzi zethu

Zazi incasa kunye nesiqulatho luncedo yeziqhamo kunzima kakhulu. Kwaye, nakubeni zikhona ezivenkileni unyaka wonke (umzekelo, iidiliya elizweni evela eChile, amapere - China, rasberries kunye iiblueberries - Virgin Islands), ehlotyeni zibe ziintshatsheli okubhalwe kwezinto eziluncedo. Kungenxa kule xesha, iziqhamo zivuthwe kwisibanzi zethu. Ngoko ke, ezi zinto zilandelayo ziya kubonisa apho nyanga kufuneka zithathele ingqalelo eyodwa iziqhamo zasekuhlaleni, apho amasebe kuphela.

Ngelo iziqhamo efanayo, ingakumbi elithozamisayo, kunokuba negalelo inzuzo ubunzima. izazinzulu american bacebisa ukuba abo bathatha inxaxheba kwezemidlalo kunye nomsebenzi, ubukhulu becala ehleli apho 2 isiqhamo ngosuku. Abo kwelinye icala, ukwenza imisebenzi yomzimba, bakwazi 5-6 pc. Ngenxa yoko, osidingayo iziqhamo kuxhomekeke umxholo glucose kunye fructose. Ngoko ke, apha ngezantsi itafile umxholo caloric zeziqhamo kunye nexesha nokwanda kwabo.

Table osidingayo iziqhamo

Okubhaliweyo zilandelayo ziya kunikwa igama iziqhamo kunye nenani calories nganye ezilikhulu grams, kunye kokumitha i kwisibanzi zethu;

1. Ivatala - 30 kcal / 100g. - (Isiqingatha sesibini Julayi - August);
2. Liza- - 48 kcal / 100g. - (kwisiqingatha sesibini sonyaka ka June - kwisiqingatha sokuqala ka July);
3. Banana - 89 kcal / 100g.
4. Iidiliya - 67 kcal / 100g. - (End of Agasti - Septemba);
5. Cherry - 32 kcal / 100g. - (End of ngoJuni - Julayi);
6. Emi - 42 kcal / 100g. - (ekupheleni kukaJulayi - August);
7. Melon - 28 kcal / 100g. - (Isiqingatha sesibini Julayi - August);
8. Strawberry - 34 kcal / 100g. - (End of June - kwisiqingatha sokuqala ka July);
9. Iqhosha - 41 kcal / 100g. - (ekupheleni kukaJulayi - August);
10. Yeepesika - 39 kcal / 100g. - (Julayi - August);
11. Nabantwana - 46 kcal / 100g. - (ekupheleni kukaJulayi - August);
12. Currants - 44 kcal / 100g. - (End of June - August);
13. EPersimmon - 70 kcal / 100g. - (Septemba - October);
14. Aluhlaza - 44 kcal / 100g. - (July);
15. Apples - 52 kcal / 100g. - (ekupheleni kukaJulayi - Agasti).

Njengoko le tafile ibonisa osidingayo iziqhamo, uphawu elikhulu eli nani linokuba ushiye ukusetyenziswa ngokugqithisileyo iibhanana, iidiliya kunye nepersimmons. Kodwa yonke kwezinconywayo ukuba adle iiyure ezi-4 phambi lokulala kwexesha umzimba budibane carbohydrate equkethwe.

ingqalelo ekhethekileyo kufuneka ihlawulwe ukuba inkcubeko yabo losetyenziso. Ngapha koko, le calories kwiziqhamo kubaluleke ngaphezu ukhuseleko lwabo. Eziliqela iingcebiso ngalo mba alisayi kuthintela:

• Ukuze ukuba silahlekelwe iluncedo kakhulu, musa Chuba amapere, nabantwana, ama-apile, nto leyo ikhule kwingingqi yakho. Ngapha koko, Ixolo iqulethe ezininzi iivithamini, ifayibha;
• Kodwa ukuba uthenga iziqhamo, ziye kufika bevela kwamanye amazwe, ngoko ke kungcono ukuba pre-uhlambulukile. Ngenxa yokuba izikhumba kwakunye neentsuba nga bandisa ezininzi iikhompawundi nitro, isicelo ukulondoloza imbonakalo entle.

Kuyimfuneko ukuba ukukhankanya umxholo weevithamini, izondlo iziqhamo. Bomvu naorenji kubo enesiqulatho eliphezulu enovithamin C, ekhusela umzimba kumaxhala kunye nezifo. A folic acid, beta-carotene a yothintelo elungileyo kwezifo sentliziyo kunye nesifo somhlaza.

Kusenjalo, amaqunube kumxholo kwezondlo akafuni livelise iziqhamo, nangeendlela ezininzi njengabongamileyo kubo. Umzekelo, isiqulatho ivithamin C lesi elwandle, wavuka, nestrawberry ebalulekileyo. A vitamin P e iiblueberries, iidiliya ezibomvu kuqinise iindonga capillary. Amaqunube zilungile kwaye nkqu nalawo bangalahlekelwa iimpawu zazo yingenelo ngexesha ngqele sikwazi ugcinwe ithuba elide. Ngoko, xa ulungiselela salads esizithandayo musa bazisunduze ingqalelo kunye amaqunube. kakhulu abayi kwanda ngenxa kule osidingayo iziqhamo isaladi, kodwa iqondo ukwanda eluncedo.

Ezifikelelekayo, benawo yingenelo jikelele kwaye ukubizwa i-apile, kwaye kubonisa itheyibhile lweekhalori iziqhamo. Kuyinto zizityebi ifayibha, pectin, intsimbi, potassium, yaye - hayi uluhlu olupheleleyo lwazo zonke izondlo yayo. Ingakumbi kuba unako ukuthenga apile zasekhaya unyaka wonke, ukutshintsha iintlobo kuphela. Kwakhona apile - hayi kakhulu eziphakamileyo-osidingayo iziqhamo.

Ngenxa yoko, nidle iziqhamo ze ahlanganiswe iivithamini. Kodwa musa ukulibala malunga iluncedo izityalo kunye umthombo protein - inyama.