Kodi chiponde chimakhala ndi chiyani komanso chothandiza?
Nandolo ali ndi zinthu zazing'ono komanso zazikuluzikulu zofunika kwa anthu. 100 magalamu muli:
- mafuta 45.2 g;
- mapuloteni 26.3 g;
- chakudya 9,9 g.
Chotsalira ndi madzi, fiber fiber, polyphenols, tryptophan, mavitamini B, E, C ndi PP (nicotinic acid), choline, P, Fe, Ca, K, Mg, Na.
- CHIKWANGWANI chamafuta chimafunika kuti chizigwira ntchito bwino. Ndi malo abwino kwambiri okhala ndi kuswana kwa bifidobacteria ndi lactobacilli.
- Ma polyphenols ali ndi katundu wa antioxidant ndipo amathandizira pakuchotsa zopitilira muyeso mthupi, zomwe mu shuga zimapangidwa zochuluka.
- Tryptophan amawongolera machitidwe, monga momwe alili zida za serotonin, mahomoni achisangalalo.
- Mavitamini A a gulu B ndi choline amasintha kagayidwe, kulimbikitsa kuchiritsa kwa bala, kukana kwa retina pazotsatira zoyipa za radiation ya ultraviolet, kuteteza dongosolo lamanjenje ndi maselo a chiwindi kuti asawonongeke.
- Mavitamini E ndi C ndi ofunika kulimbikitsa chitetezo chokwanira, kuwongolera zochitika zogonana komanso njira yabwino yamafuta.
- Niacin amalepheretsa zotumphukira zamatenda, matenda a Alzheimer's, matenda am'mimba komanso dermatitis.
- Miyezi yambiri ya K ndi Mg imayendetsa kuthamanga kwa magazi ndikuthandizira kugwiranso ntchito kwa mtima.
Amayang'ana zabwino ndi zovuta za matenda ashuga
Zolemba kalori (100g) | 551 kcal |
1 mkate mkate | 145 g (mtedza wowonda) |
Mlozera wa Glycemic | 14 |
Popeza index ya glycemic ndi yotsika (<50%), titha kunena kuti mtedza ndi m'gulu la zinthu zomwe anthu omwe ali ndi matenda amtundu woyamba 1 amaloledwa kudya. Koma nkhanza za chinthu ichi ndizosavomerezeka chifukwa cha kuchuluka kwambiri kwa kalori, kupezeka kwa erucic acid komanso mwayi wokhala ndi vuto lililonse.
Malangizo pakusankha, kusunga ndi kugwiritsa ntchito karoti
- Ndikofunika kugula mitengo ya nandolo mu peel. Mmenemo, mtedzawu suwonongeka ndipo umatha kusunga zonse zofunikira. Kudziwa kutsopano kwa mtedza mu nyemba ndikosavuta - pakugwedezeka, sikuyenera kupanga phokoso. Mapeyala amiyala amatha kusuntha. Fungo liyenera kukhala losangalatsa, lopanda zofukiza kapena zowawa.
- Sungani nandolo m'malo abwino komanso amdima kuti mupewe kuwonongeka kwa mafuta. Ndizotheka mufiriji kapena mufiriji.
- Bwino kudya zosaphika.