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Amapheya - Izinzuzo Zezempilo Zamapheya | IBoldSkyAmapheya ayizithelo ezimnandi, ezinoshukela futhi ezimnandi ezinamanzi ngaphakathi. Amapheya athandwa kakhulu kulo lonke izwe elisenyakatho ngenxa yezimfanelo zabo eziyingqayizivele zomsoco. Kunezinhlobo eziningi zamapheya, okuvame kakhulu amapheya ase-Asia. Amapheya ase-Asia anokuthungwa okukhazimulayo nokuqina okuqinile futhi aluhlaza ngombala.
Amapheya ayagcwalisa futhi ahlinzeka ngezinzuzo ezingenakubalwa zezempilo. Izithelo zinekhono elinamandla lokulwa nezifo ezingamahlalakhona ngokunikezela ngama-antioxidants emzimbeni. Okuqukethwe kwe-fiber ephezulu emapheya kunganciphisa ne-cholesterol futhi.
Ziqukethe ama-phytonutrients angama-anti-cancer polyphenols, ama-flavonoids alwa nokuguga nama-flavonoid aphikisana nokuvuvukala anciphisa ukuqunjelwa, i-cholesterol ephezulu, isifo sikashukela namatshe ezinso.
Amapheya nawo ayaziswa ngezinzuzo zawo zokwelapha futhi aqukethe amavithamini namaminerali ahlukahlukene, afaka ithusi, i-magnesium, i-manganese, amavithamini ayinkimbinkimbi B, i-potassium, i-vitamin C ne-vitamin K.
Ake sibheke amaqiniso wokudla okunempilo ngamapheya.
1. Okuphezulu Ku-Fibre
Amapheya agcwele i-fiber futhi azokunikeza ngama-25-30 amagremu we-fiber nsuku zonke. I-Fibre inama-kilojoule angazigayeki futhi isiza ekulondolozeni amazinga kashukela enempilo futhi ikugcine usuthi. I-Fiber iyasiza ekuqedeni ubuthi besistimu, isiza ukulawula i-cholesterol futhi ithuthukise isisu nempilo yokugaya ukudla.
2. Kuthuthukisa ukugaya
Amapheya anganciphisa amathuba okuqunjelwa, uhudo kanye nezitulo ezixekethile ngenxa yokuqukethwe yi-fiber. Amapheya ahlinzeka ngamaphesenti ayi-18 wemfuneko yansuku zonke yefayibha, esiza enqubeni yokugaya. Pear ibuye isize ukubopha izinto ezibanga umdlavuza kanye nama-radicals wamahhala kukholoni futhi ivikele isitho kunoma yimiphi imiphumela elimazayo.
3. Ukwehla kwesisindo
Amapheya angenye yezithelo ezinekhalori eliphansi futhi aqukethe ushukela wemvelo. Ipheya elilodwa linamakholori acishe abe yikhulu, anele ukukwenza ulahlekelwe isisindo. Uma uzama ukunciphisa isisindo, faka amapheya ekudleni kwakho ngoba kuzonikeza umzimba wakho i-fiber namandla. I-Fibre izogcina isisu sakho sigcwele isikhathi eside.
4. Kuqinisa Uhlelo Lokuzivikela Emzimbeni
Amapheya aqukethe uvithamini C, i-antioxidant enamandla elwa nokulimala okukhululekile futhi enciphisa ukucindezeleka kwe-oxidative. UVitamin C uyadingeka ekuvikeleni i-DNA, ukugcina imetabolism enempilo, ukulungisa izicubu nokumisa ukuguquka kweseli. Ibuye ibe nemiphumela yokulwa nokuguga futhi ikhulise amasosha akho omzimba.
5. Kuthuthukisa Impilo Yenhliziyo
Pear unekhono elinamandla lokwehlisa izinga lezifo zenhliziyo. Ama-phytochemicals e-antioxidant akhona kuthini anganciphisa ubungozi bezifo zenhliziyo, ukuhlaselwa yinhliziyo nokushaywa unhlangothi. Lokhu futhi kusiza ekugcineni imithambo yegazi yakho icacile, kunciphisa ukuvuvukala namazinga aphezulu okuxineka kwe-oxidative.
6. Ulwa Nesifo Sikashukela
Amapheya aqukethe ushukela wemvelo ngesimo se-fructose futhi aphansi kunkomba ye-glycemic. Abantu abaphethwe yisifo sikashukela bangadla amapheya ngaphandle kokukhathazeka. Banekhono lokuthuthukisa ukuzwela kwe-insulin, okudlala indima enkulu ekwelapheni nasekuvimbeleni isifo sikashukela.
7. Igcina Impilo Yamathambo
Amapheya angumthombo omuhle kakhulu wevithamini K ne-boron. Uma uhlupheka ngokushoda kukavithamini K, ungahle uthambekele ezinkingeni ezihlobene namathambo. Kungenxa yokuthi uvithamini K usebenza namanye amaminerali afana ne-phosphorus, i-magnesium ne-calcium evimbela ukuwohloka kwamathambo futhi evimbela i-osteoporosis.
8. Kuthuthukisa ukujikeleza kwegazi
Amapheya anokuqukethwe okuphezulu kwensimbi nethusi okungavimbela i-anemia. I-Iron ngumaminerali obalulekile odingekayo ekukhiqizeni amangqamuzana abomvu egazi futhi ithusi lisiza umzimba ukuthi umunce i-ayoni futhi ulikhiphele ezithombeni ezibalulekile zomzimba, ngaleyo ndlela ulawule ukugeleza kwegazi nokwenza ngcono ukujikeleza kwegazi.
9. Kwehlisa Ukuvuvukala
Amapheya aqukethe ama-antioxidants nama-flavonoids asiza ekwehliseni ukuvuvukala emzimbeni. Imiphumela elwa nokuvuvukala isiza ekwehliseni izimpawu zesifo samathambo, i-gout, i-rheumatoid arthritis nezinye izimo ezinjalo. Ngaphezu kwalokho, ama-anthocyanins akhona kupheya angasiza ekulweni nokuvuvukala.
10. Isheshisa Inqubo Yokwelapha
Amapheya aqukethe uvithamini C kanye ne-ascorbic acid ehlanganisa izicubu ezintsha, ezisheshisa inqubo yokuphulukisa. Izinga eliphakeme le-ascorbic acid emapheya lingalungisa imithambo yegazi elimele eyehlisa ubunzima enhliziyweni futhi ivimbele izifo zenhliziyo ukuthi zingakhuli.
Yabelana ngale ndatshana!
Uma ukuthandile ukufunda le ndatshana, yabelana ngayo nabantu obathandayo.
