چوار شه‌ممه‌ , حوزه‌یران 19 2024

سوده‌ سه‌رسورهێنه‌ره‌كانى كێوى

و/ هاوار حه‌مید
كێوى یه‌كێكه‌ له‌میوه‌ زۆر به‌سوودو به‌تامه‌كان، دارى كێوى پێویستى به‌بارودۆخیكى ژینگه‌یى گونجاو هه‌یه‌ بۆ گه‌شه‌كردنى سروشتى, له‌وه‌رزى هاویندا پێویستى به‌كه‌ش و هه‌واى فێنك هه‌یه‌و له‌وه‌رزى زستاندا پێویستى به‌پله‌یه‌كى گه‌رمى كه‌م هه‌یه‌.
سوده‌كانى كێوى:
1ـ به‌رگرى نه‌خۆشى :
میوه‌ى كێوى ڕێژه‌یه‌كى پێویست له‌شانه‌ى تێدایه‌، كه‌ نزیكه‌ى (16%) ده‌بێت و كارده‌كاته‌ سه‌ر نه‌هێشتنى نه‌خۆشى شێرپه‌نجه‌, و هه‌روه‌ها نه‌هێشتنى قه‌بزى .
هه‌ڵده‌ستێ به‌چاككردنى (دى ئین ئه‌ى) ترشى ناووكى, وله‌ش دژى نه‌خۆشى شێرپه‌نجه‌ ده‌پارێزێت.
2ـڤیتامین:
میوه‌ى كێوى كۆمه‌ڵێك ڤیتامینى تێدایه‌, وه‌ك:
كالسیۆم: له‌ش پێویستى به‌ نزیكه‌ى (6%) له‌ كالسیۆم هه‌یه‌ .
كه‌ڕوو: كه‌یارمه‌تى رێكخستنى لێدانى دڵ ده‌كات .
ئاسن: له‌ش پێویستى به‌نزیكه‌ى (8%) له‌ ئاسن هه‌یه‌ .
مه‌گنسیۆم: له‌ش پێویستى به‌ نزیكه‌ى (6%) له‌ مه‌گنسیۆم هه‌یه‌، كه‌كارده‌كات بۆ به‌هێزكردنى وزه‌ى له‌ش.
پۆتاسیۆم: كارده‌كات بۆ سه‌ر رێكخستنى رێژه‌ى شله‌ له‌ له‌شدا .
زینك: ته‌ندرۆستى مرۆڤ و قژ و ددان ده‌پارێزێت.
سوده‌كانى كێوى بۆ منداڵ :
لێكوڵینه‌وه‌كانى ئیتالیا سه‌لماندیان كه‌ منداڵ به‌ خواردنى (5 ـ 7) دانه‌ له‌ كێوى هه‌فتانه‌ ده‌بێته‌ هۆى كه‌مبوونه‌وه‌ى تووشبوونى ته‌نگه‌نه‌فه‌سى و كۆكه‌ .
سودى كێوى بۆ نه‌خۆشى ره‌بوو :
به‌ خواردنى (1ـ2) دانه‌ له‌ كێوى هه‌فتانه‌ ده‌بێته‌هۆى چاره‌سه‌رى نه‌خۆشى ره‌بوو, و هه‌روه‌ها لێكوڵینه‌وه‌كان سه‌لماندیان كه‌ كێوى كارده‌كاته‌ سه‌ر كه‌مكردنه‌وه‌ى ئه‌گه‌ره‌كانى توشبوون به‌ جه‌ڵته‌ى خۆین, و هه‌روه‌ها نه‌هێشتنى چه‌ورى .
له‌به‌ر ئه‌وه‌ى كێوی سه‌رچاوه‌ى سه‌ره‌كى ڤیتامین ((C یه‌ زۆر به‌سوده‌ بۆ پارێزگاریكردن له‌ پێست‌و هێشتنه‌وه‌ى به‌ گه‌نجی، هه‌روه‌ها خانه‌كانى پیست چالاك ده‌كات‌و ڕه‌ونه‌ق به‌پێست ده‌دات، خوراندن‌و زبری وشكبوونه‌وه‌ى پێست ناهێڵێت.
كێوى یارمه‌تى نه‌هێشتنى زیپكه‌ ده‌دات به‌وه‌ى كه‌مێك كێوى بشێلرێت‌و بخرێته‌ سه‌ر زیپكه‌كه‌.
جگه‌ له‌مانه‌ش كێوى ڕووتانه‌وه‌ قژ ڕاده‌گرێت‌و ته‌ندروستیه‌كى باشی پێ ده‌به‌خشێت، گه‌شه‌ى قژ زیادده‌كات، و ڕه‌نگی سروشتى قژ ده‌هێلیته‌وه‌و ناهێڵێَت زوو سپی ببێت.
خواردنى كێوى بۆ ئافۆه‌تى سكپڕ زۆر به‌سوده‌، چونكه‌ هه‌ندێ ڤیتامینى به‌سودى تێدایه‌ كه‌ بۆ دایك‌و كۆرپه‌له‌ پێویسته‌، به‌هۆیه‌وه‌ منداڵ ته‌ندروست‌و سه‌لامه‌ت ده‌بێت.
به‌هۆى بوونى ڕێژه‌یه‌كى كه‌م له‌شه‌كر تیایدا كێوى بۆ نه‌خۆشانى شه‌كره‌ش زۆر به‌سوده‌.

سه‌رچاوه‌: سایتى (ثقف نفسك)

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