Karas a zamanin da suka kasance suna da rinjaye a Rasha kuma suna riƙe da matsayinta har yau. Wannan samfurin shine asalin nau'i-nau'i mai yawa, da ake amfani da su don dafa abinci, daɗaɗun gefe, kayan abinci, waɗanda aka saba amfani dashi a magani na gargajiya.
Karancin Orange yana cike da bitamin, ma'adanai, fiber - duk abin da ya wajaba ga lafiyar mutum. Duk da haka, samfurin bai da amfani ga kowa da kowa: akwai pathologies wanda cin abinci karas zai iya zama cutarwa ga lafiyar jiki.
Me ya sa yake da muhimmanci a san irin abubuwan da ke ciki na karas?
Bright orange Tushen suna da muhimmanci ga lafiyar mutum a cikin sharuddan sunadarai abun da ke ciki. Duk da haka da yawa daga cikin sinadarai a cikin samfurin sune allergens mai tsanani. Ku san abin da ke cikin sinadaran, abun da ke cikin calori, kayan abinci na kayan lambu ko kayan lambu mai mahimmanci ya zama dole don haka idan kun yi amfani da karami guda 1, jiki zai amfana da kuma kawar da yiwuwar rashin lafiyar halayen ko ƙetare cututtukan cututtuka.
Don samun ra'ayi game da abun da ke cikin sabo (raw) ko samfurori da aka tsara, game da bitamin da ke ciki sun zama dole don cika nau'o'in bitamin da kuma ma'adanai a cikin jiki ta hanyar gabatar da yawancin karas a cikin abincin yau da kullum (idan babu contraindications).
Hotuna
Gaba a kan hoto za ka ga abin da bitamin karas kama da:
Chemical abun da ke ciki
Gina da kuma darajar makamashi, tebur na matsakaicin dabi'u
Abincin caloric da abun ciki na sukari, sunadarai, fats da carbohydrates (BJU) da 100 grams na karas kai tsaye ya dogara da hanyar da aka dafa shi, wato, ko wannan kayan lambu mai sauƙi ne, yaji, soyayyen, burodi, dafa ko aka bushe; Nauyin nauyin kayan lambu mai kimanin 80 gr ne.
| Raw | Boiled | Gasa | Soyayyen | |||||
| 100 g | 1 yanki | 100 g | 1 yanki | 100 g | 1 yanki | 100 g | 1 yanki | |
| Kcal | 32 | 26 | 25 | 20 | 28 | 22,4 | 76 | 60,8 |
| Squirrels | 1,3 | 1,04 | 0,8 | 0,64 | 1 | 0,8 | 1,68 | 1,34 |
| Fat | 0,1 | 0,08 | 0,3 | 0,24 | 0,1 | 0,08 | 3,8 | 3 |
| Carbohydrates | 6,9 | 5,5 | 5,0 | 4 | 5,9 | 4,7 | 8,2 | 6,6 |
| Sugar | 6,5 | 4,9 | 4,7 | 3,8 | 5,6 | 45 | 7,8 | 6,2 |
Teburin yana dauke da adadin adadin calories, sunadarai, fats da carbohydrates (KBRY), da sugars kayan lambu, yana bayanin yawan adadin kuzari (kcal) ya ƙunshi 1 pc da 100 grams na sabo (raw), Boiled (Boiled), gasa da soyayyen karas.
Abubuwan calories, abun ciki na sukari da ma'auni na gina jiki ya danganta ba kawai a kan tsawon lokacin magani ba, amma har ma akan karamin karas.
Abin da bitamin suke kunshe a 100 g na raw kayan lambu kayan lambu?
Ka yi la'akari da bitamin da za su ci a cikin karamin hatsi, yadda yaduwar wannan kayan lambu mai mahimmanci da amfani shine ga jiki. 100 g na kayan lambu da ke dauke da bitamin.:
- A - 2000 mcg;
- Beta carotene - 12 MG;
- B1 - 0.06 MG;
- B2 - 0.07 MG;
- B4 - 8.8 MG;
- B5 - 0.26 MG;
- B6 - 0.13 MG;
- B9 - 9 mcg;
- E - 0.4 MG;
- H - 0.6 μg;
- C - 5 MG;
- K - 13.3 μg;
- Nicotinic acid - 1 MG.
Game da bitamin A abun ciki, karas kwatanta da kyau tsakanin sauran kayan lambu. To, nawa bitamin A a cikin karas? 100 g na samfurin ya ƙunshi fiye da 200% na yau da kullum da ake bukata na wannan abu.
Menene ya ƙunshi ma'adanai?
Sakamakon haɓakaccen abun ciki da 100 g na samfurin:
- ƙarfe 0.7 MG;
- manganese - 0.2 MG;
- silicon - 25 MG;
- Zinc - 0.4 MG;
- jan ƙarfe - 80 mcg;
- selenium - 0.1 μg;
- iodine - 5 mcg;
- molybdenum - 30 mcg;
- chromium, 3 μg;
- Furotin - 55 mcg;
- boron - 200 mcg;
- cobalt - 2 mcg;
- lithium - 6 mcg;
- aluminum - 326 mcg.
100 g na kayan lambu yana dauke da wadannan macronutrients:
- potassium - 200 MG;
- chlorine - 63 MG;
- phosphorus - 55 MG;
- magnesium - 38 MG;
- alli - 27 MG;
- sodium, 21 MG;
- sulfur - 6 MG.
Ta yaya kuma da menene wannan kayan lambu ya sha bitamin A?
Vitamin A yana cikin rukuni na abubuwa mai sutsi, wanda ke nufin cewa an raba gidan a cikin gastrointestinal fili kawai a gaban dabba ko kayan lambu mai. Masana kimiyya suna cin abinci mai kayan lambu tare da:
- unrefined farko-guga man kayan lambu mai;
- fatry dairy products;
- man shanu;
- kwayoyi;
- man alade.
Karan karas ne mafi kyawun yankakken a kan grater kafin cin abinci - don haka kayan lambu sun fi kyau a fyauce a cikin gastrointestinal tract, da kuma bitamin suna digested kamar yadda ya yiwu. Yana da amfani a ci da kuma karar da aka yi da zafi. A wannan yanayin, ba za a iya amfani da kayan lambu ba kafin amfani - fiber fiber sunyi laushi kuma an lalata su a lokacin zafi, saboda haka ana iya saurin bitamin A.
Don ƙananan sha na bitamin A, an bada shawara ga gishiri da aka yanka a cikin kwanon rufi da man fetur na minti 2-3 kafin cin abinci. Rawancin zafi na gajeren lokaci yana yalwata ƙananan zaruruwa, kuma asarar bitamin A don wani ɗan gajeren lokaci a cikin kwanon rufi zai zama maras kyau.
Yara da ba su son karas suna bada shawara su bada ruwan 'ya'yan itace daga karas, wanda dole ne a shafe shi da ruwa ko ruwan' ya'yan itace. Don yin amfani da bitamin A, ya kamata ka kara mai nauyi mai tsami ko madara zuwa ruwan 'ya'yan itace, in ba haka ba za a cika bitamin ba.
Amfani da ku kullum
- Doctors saita yau da kullum amfani amfani da karas a cikin adadin 250-300 g kayan lambu a kowace rana (3-4 matsakaici karas ko 150 ml ruwan 'ya'yan itace) ga wani balagagge. Wannan adadin ya isa ya saturate jiki tare da bitamin da kuma ma'adanai, fiber, amino acid, enzymes.
- Ga yara, nauyin amfani yana da bambanci kuma yana dogara ne akan shekaru da kuma lafiyar yaron. Uwar ya kamata yayi magana game da amfani da karas na yau da kullum ga yaro tare da dan jariri na kowanne.
Amfanin karas da cutar
Amfani masu amfani da samfurin:
- beta carotene inganta aikin gani, accelerates rauni warkar;
- bitamin C qarfafa tsarin na rigakafi;
- fiber ta karfafa narkewa;
- ma'adanai ƙarfafa kasusuwa, hakora, gashi da kusoshi;
- magnesium da potassium a kwantar da hankulan tsarin, yada matsalolin jini.
Karas ana daukar nauyin samari: abubuwa masu ilimin halitta da ke cikin kayan lambu sun hana bayyanar wrinkles.
Harm tushen:
- yin amfani da karas da masu shan taba sau uku yana ƙaruwa da ƙwayar ciwon huhu;
- Beta-carotene a cikin manyan ƙananan zai iya haifar da cututtuka a jikin fata;
- ƙananan fiber fibers na iya kara yawan lafiyar cututtukan gastrointestinal.
Contraindications zuwa cin karas:
- rashin lafiya;
- pathologies na tsarin narkewa: kumburi, ulcers, gastritis, colitis;
- ciwon hanta.
Adadin rabi na ƙwayar hatsi ya isa ya cika bukatun yau da kullum na bitamin A. Masu aikin gina jiki sun ba da shawara su ci kayan lambu kullum - in ba tare da takaddama ba, kawai yana amfana da mutum ta kare jikin daga cututtuka da cututtuka na numfashi da maƙarƙashiya. Duk da haka, kada kuyi ƙarfin kan karas - idan aka yi amfani da shi sosai, kayan lambu zai iya haifar da ciwon haɗari kuma ya sanya mummunan ƙwayar hanta.
