Umswakama - ukuzuzisa nokulimaza

I-couscous ngumkhiqizo ongokwesidlo samasiko waseMoroccan, lapho ufika khona emazweni aseNtshonalanga Yurophu naseNyakatho Afrika, lapho athola khona ukuthandwa nokusabalalisa okukhulu. Lokhu okusanhlamvu kukhiqizwa emxinini wezitshalo - ukolweni, ibhali, i-millet kanye nelayisi. Ukukhiqizwa kwe-couscous by teknologi kufana nobuchwepheshe be-pasta kanye nokwahlukana ukuthi ama-pellets alo mkhiqizo amancane kakhulu ngobukhulu. Ububanzi obulinganiselwa ku-1.2-1.5 mm.

I-couscous inomsoco ophakeme, unomsoco ocebile we-vitamin-mineral, ama-amino acids amaningi kanye nezinye izinto eziwusizo emzimbeni wethu. Njenganoma imuphi omunye umkhiqizo wokudla, i- couscous inezinzuzo zayo kanye nokulimala.

Izakhiwo eziwusizo zohlobo lwe-couscous

I-couscous ingakulungiswa kuphela ngotshani wezinhlobonhlobo eziqinile noma inhlanganisela ehlukile yezolimo. Ngokuvame kakhulu emashalofini ezitolo kukhona ukolweni, kodwa ezitolo ezikhethekile ungathenga izinhlobo ezixutshwe zalesi sikhala. Izakhiwo eziwusizo zohlobo lwe-couscous zichazwa uhlu olubanzi lwezakhi eziqukethe. Ukwakhiwa kwezinto ezinokwemvelo kwaleli cereal kuhlanganisa:

1. Ama-amino acids yizinto zokwakhiwa kwazo zonke izinhlobo zamaphrotheni zomzimba womuntu, ezinye zazo (ezingenakusihlwa) azikhiqizwa emzimbeni, kodwa zingangena kuwo kuphela ukudla. I-Cusus iqukethe i-leucine, i-lysine, i-valine, i-glycine, i-proline, i-arginine, i-aspartate, i-glutamic acid namanye ama-amino acid abalulekile ahlinzeka ama-tishu ngokudla okudingekayo.
2. Amavithamini, ama-macro kanye nama-microelements yizinto ezibaluleke kakhulu ezinkambisweni zemethamo. Ukwakhiwa kwe-couscous kuqukethe amavithamini B (B1, B3, B5), riboflavin, pyridoxine, folic kanye nama-pantothenic acid, kanye nemithamo ecebile yamaminerali - potassium, i-sodium, i-magnesium, i-phosphorus, i-nickel, insimbi, i-manganese, i-zinc, ithusi.
3. Ama-acids amafutha ayimithi ebangela imisebenzi yamandla yendalo futhi abandakanyeka ekwakhiweni kwezingqamuzana zamangqamuzana, ukubaluleka kwabo kunzima ukugcizelela. I-Cuskus iyakwazi ukugcwalisa izinqolobane ze-palmitic, tetradecane ne-octadecanoic acid, okusho ukuthi ingakhuthaza ukuvuselelwa nokubuyiselwa kwamaseli, ukumisa izinguquko ezihlobene nobudala esikhumbeni nasezintweni.

Okuqukethwe kwe-caloric yomswakama ngu-376 kcal ngendlela efomile, okuyi:

• amaprotheni 12.8 g;
• amafutha 0.6 g;
• ama-carbohydrate 72.4 g.

Yini ewusizo kumzala womzimba?

Ukudla njalo ukudla okususelwe kumzala wakho kusiza ukufaka amavithamini namaminerali, ukwandisa i-blood hemoglobin in anemia, ukuqinisa isimiso somzimba sokuzivikela, ukumisa ukuguga kwesikhumba nezinwele, ukubuyisela amandla ngokuqeqeshwa okujulile, ukuhlukanisa ukudla okuhlukahlukene.

I-couscous iyasiza ekudleni, ngoba isisekelo sokubunjwa kwayo yi-carbohydrate, iphelele ekudleni kwasekuseni noma kwasemini, ukuhlinzeka umzimba ngezinhlaka ezibalulekile usuku lonke. Ngaki kaningi ekudleni abaningi bethu bazizwa behluleka amandla, ukhathala okwedlulele kanye nokunciphisa ithoni, nokusetshenziswa okujwayelekile kwezidalwa ezivela kulesi sitshalo esiyingqayizivele ungabhubhisa laba abangane abangathandeki bokudla okunomsoco. Ngaphezu kwalokho, u-couscous uthinta isisindo somzimba we-cardiovascular and central central, unamathele ukuxilongwa komzimba wamanzi nosawoti futhi uthuthukise izinqubo zomzimba emzimbeni, okwenza kube lula ukulahlekelwa isisindo.

Izinzuzo ze-couscous ziyabonakala futhi zingenakuphikwa, kodwa kubalulekile ukusho mayelana nezinyathelo zokulisebenzisa kubantu abaphethwe yisifo sikashukela mellitus noma ukungezwani komzimba kwamaprotheni angenalo i-gluten.