Kiwi ndi Mango Tart: Chinsinsi Chosavuta, Chachangu, komanso Chokoma

Ndi iti yomwe ili ndi thanzi labwino, mango kapena kiwi?

Sankhani ngati mango kapena kiwi Chomwe chingakhale chathanzi chimadalira zakudya zomwe mukufuna. Zonsezi zili ndi mavitamini ndi ma antioxidants ambiri, koma zimagwira ntchito bwino m'njira zosiyanasiyana. Mango amadziwika bwino chifukwa cha kuchuluka kwa zinthu zomwe zili mu mango. vitamini A y beta-caroteneschofunika kwambiri pa thanzi la maso ndi khungu, pomwe kiwi ndi gwero lamphamvu la vitamini C, ngakhale kuposa lalanje.

Zakudya zofunika kwambiri mu mango poyerekeza ndi kiwi

• Mango (pa 100g): 60 kcal, 1,6 g ya ulusi, 46 mg ya vitamini C, 54 µg ya vitamini A.
• Kiwi (pa 100g): 61 kcal, 3 g ya ulusi, 92,7 mg ya vitamini C, 4 µg ya vitamini A.

Ubwino wapadera pa thanzi

Kiwifruit amapereka CHIKWANGWANI chamafuta wochuluka, wabwino kwambiri pokonza kugaya chakudya komanso kuwongolera kuyenda kwa matumbo. Kuphatikiza apo, uli ndi kuchuluka kwa antioxidants Lutein imateteza ku kupsinjika kwa okosijeni. Kumbali inayi, mango ili ndi ma enzymes ogaya chakudya monga amylase, yomwe imathandiza kugaya zakudya zolemera.

Ngati mukufuna kuchepetsa shuga m'magazi anu, kiwi ili ndi glycemic index yotsika kuposa mango, zomwe zimapangitsa kuti ikhale yoyenera kudya zakudya zopatsa mphamvu. Komabe, mango imapereka mitundu yambiri ya mchereMuli mchere monga magnesium ndi potaziyamu, zomwe zimathandiza pa mitsempha ndi minofu. Zipatso zonsezi ndi zabwino kwambiri, koma chisankho chomaliza chidzadalira zolinga zanu.

Kodi mungadye mango ndi kiwi?

Inde, ndikotetezeka komanso kopatsa thanzi kudya mango ndi kiwi pamodzi. Zipatso zonsezi zili ndi michere yambiri, ndipo kuphatikiza kwawo kumapereka kutsekemera koyenera komanso kokoma, koyenera kwambiri pa saladi, ma smoothies, kapena maswiti. Palibe umboni wa sayansi womwe umalimbikitsa kuti tisadye pamodzi.bola ngati palibe ziwengo kapena matenda enaake.

Ubwino wa zakudya zophatikiza mango ndi kiwi

Mango ndi gwero la vitamini A, vitamini C ndi ulusipomwe kiwifruit imadziwika chifukwa cha kuchuluka kwake kwa zinthu. vitamini C, vitamini E ndi ma antioxidantsPamodzi, zimathandiza kuyamwa kwa chitsulo ndi kulimbitsa chitetezo cha mthupi. Kuphatikiza apo, ulusi womwe uli mu zipatso zonse ziwiri umalimbikitsa kugaya chakudya bwino.

Kodi mungawaphatikize bwanji mu zakudya zanu?

• Mu saladi: zidutswa za mango ndi kiwi zosakaniza ndi sipinachi ndi mtedza.
• Mu ma smoothies: Sakanizani ndi yogurt wachilengedwe ndi mbewu za chia.
• Monga chowonjezera: Onjezani mu mbale za oatmeal kapena ayisikilimu wa vegan.

Njira zodzitetezera zomwe mungaganizire

Ngakhale kuti ndi otetezeka kwa ambiri, anthu omwe ali ndi ziwengo za kiwi Anthu omwe ali ndi vuto la asidi ayenera kupewa. Kiwifruit ili ndi actinidin, enzyme yomwe nthawi zina ingayambitse kuyabwa mkamwa. Komanso, chifukwa cha shuga wake wachilengedwe, Kudya zakudya za anthu odwala matenda ashuga kumalimbikitsidwa pang'ono..

Kodi ubwino wa tiyi wa kiwi ndi mango ndi wotani?

Ubwino wa zakudya ndi antioxidant

El tiyi wa kiwi ndi mango Zimaphatikiza zipatso ziwiri zokhala ndi mavitamini C ndi E ambiri, ndi mchere monga potaziyamu. Kiwi imapereka ma antioxidants monga ma polyphenols, omwe kuthetsa ma free radicalsNgakhale mango imathandizira ma enzymes ogaya chakudya ndi beta-carotene, pamodzi amalimbitsa chitetezo chamthupi ndikuletsa kukalamba kwa maselo.

Kukonza chimbudzi

Kulowetsedwa kumeneku kumathandiza kuchepetsa ululu wa m'mimba chifukwa cha:

• Actinidin mu kiwi: enzyme yomwe imathandizira kusweka kwa mapuloteni.
• Zakudya zamafuta Mu mango: imayang'anira kutuluka kwa matumbo ndikuletsa kudzimbidwa.

Ndibwino kudya mutadya kwambiri kapena ngati kugaya chakudya sikukukwanira.

Mphamvu ya hydration ndi detoxification

Tiyi wa Kiwi ndi mango uli ndi madzi ambiri, zomwe zimapangitsa kuti ukhale wotsitsimula. kunyowetsa ndi kuyeretsaZinthu zake zimathandiza kuchotsa poizoni wochuluka, makamaka akamadya pamimba yopanda kanthu kapena ngati gawo la njira zochotsera poizoni m'thupi. Kuphatikiza apo, kuchuluka kwa ma calories ake ochepa kumapangitsa kuti ikhale yoyenera kudya zakudya zochepetsa thupi.

Mphamvu zachilengedwe ndi kuchepetsa kutopa

Kuphatikiza kwa vitamini C kuchokera ku kiwi ndi shuga wachilengedwe wochokera ku mango kumapereka kukweza mphamvu Palibe Kafeini. Akulimbikitsidwa pa:

• Kulimbana ndi kutopa kwakuthupi kapena kwamaganizo.
• Kuwongolera magwiridwe antchito pamasewera.

Chifukwa chiyani keke yanga ya kiwi ili ngati?

Kukoma kokoma kwa kiwi nthawi zambiri kumachitika chifukwa cha kukolola koyambiriraChipatso ichi chiyenera kupsa bwino pa chomera kuti chikhale ndi kukoma kwake kwapadera. Ngati chadulidwa msanga, chimakhala ndi ma organic acid ambiri, monga quinic kapena citric acid, zomwe zimapangitsa kuti chikhale ndi acidity chikalawa.

Zinthu zomwe zimakhudza acidity ya kiwi

• Mitundu ya zomera: Mitundu ina, monga Kiwi Hayward (zofala kwambiri), zimakhala ndi asidi wochepa poyerekeza ndi zina, monga kiwi wobiriwira kapena kiwi wachichepere, zomwe zimakhala ndi asidi wowonekera bwino.
• Kusungira kosayenera: Ngati kiwis asungidwa mufiriji asanakhwime, kuzizira kumasokoneza njira yosinthira starch kukhala shuga, zomwe zimapangitsa kuti zikhale zowawa.

Kodi mungadziwe bwanji ngati kiwi yakonzeka kudyedwa?

Kiwi yakucha iyenera kutulutsa pang'ono ikakanikizidwa pakati pa zala zanu. Ngati yalimba kwambiri, imafunika masiku awiri kapena atatu kutentha kwa chipinda kuti ichepetse asidi wake. Pewani kuichotsa mpaka itakhwima bwino, chifukwa khungu limateteza shuga wachilengedwe panthawi yakucha.

Kukumana ndi kutentha kochepa ndikofunikiranso. Kafukufuku wopangidwa ndi University of California Ikunena kuti ma kiwi omwe amakhudzidwa ndi kutentha pansi pa 10°C akamakula amakhala ndi asidi wambiri. Chifukwa chake, kuwalima m'malo otentha kapena kulamulira kutentha pambuyo pokolola kumawonjezera kukoma kwawo komaliza.