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Izithelo ziyimithombo enhle kakhulu yamavithamini namaminerali abalulekile. Ifayibha ephezulu, izithelo zinikela ngama-antioxidants aqinisa impilo amaningi, kufaka phakathi ama-flavonoids. Ukulandela ukudla okunezithelo eziningi kungasiza ekwehliseni ingozi yomuntu yokuba nezinkinga ezehlukene zempilo njengomdlavuza, izifo zenhliziyo nesifo sikashukela.
Ngokuya ngocwaningo olwenziwe ekuhlanganiseni izinzuzo zezempilo zezinhlobo ezahlukene zezithelo kwatholakala ukuthi ulamula yiwo osizakala kakhulu, olandelwa isitrobheli, iwolintshi, i-lime, no-grapefruit obomvana nobomvu.
Ekulandeleni ukudla kwezithelo, amanye amaphuzu okufanele uwagcine engqondweni ami ngokulandelayo [1] :
- Khetha izithelo eziphilayo : Bacebile ngama-antioxidants. Ucwaningo luye lwaveza ukuthi aqukethe amaphesenti angama-20 kuya kwangama-40 ngaphezulu kwama-antioxidants kunabalingani bawo abakhule ngokujwayelekile.
- Ukuphakama kwe-tart, kungcono Izinga eliphezulu lamakhemikhali e-tart akhombisa ukuthi izithelo ziyinqolobane ecebile yama-micronutrients nama-phytonutrients asebenza njengama-antioxidants anamandla.
- Izithelo ezinemibala zinikeza izinzuzo eziningi Imibala ejulile yesikhumba sezithelo ikhombisa ukuthi inezinga eliphakeme lama-phytonutrients afaka isandla kuzakhi ze-antioxidant nezokulwa nokuvuvukala kwesithelo.
Manje, ake sibheke ezinye zezithelo ezinempilo kakhulu ezingasiza ekuthuthukiseni impilo yakho.
1. Ulamula
Izifundo baveze ukuthi ama-flavonoid kulamula nezinye izithelo ezisawolintshi anezakhi zokulwa namagciwane, i-anticancer kanye ne-antidiabetic. Izithelo zeCitrus zicebile ngezinto ezisebenzayo ezibizwa ngama-phytochemicals ezibalulekile empilweni yomuntu. Ijusi elivela ku-50 g kalamula liqukethe izakhamzimba ezahlukahlukene njenge-carbohydrate, i-potassium, uvithamini C, i-calcium nefayibha. Ulamula futhi iqukethe i-thiamin, i-riboflavin, i-niacin, i-vitamin B-6, i-folate, ne-vitamin A.
Ungathola izinzuzo zikalamula ngokusebenzisa ijusi kalamula ukunambitha amanzi okuphuza noma ukuminyanisa isaladi. Ungadla futhi uqweqwe lukalamula ophilayo.
2. Ama-raspberry
Abaphenyi baveze ukuthi amajikijolo afana nemifino eluhlaza. Igcwele i-fiber, i-phytonutrients kanye ne-antioxidants, ama-raspberries aboniswe ukuthi anciphisa ijubane lokukhula kwamangqamuzana omdlavuza we-colorectal nemithambo yegazi. Abaphenyi bakholelwa ukuthi ama-phytochemicals ezithelo avusa izindlela zethu zokuvikela enzyme ezithibaza ukukhula kwama-radicals wamahhala.
Izifundo ziyaqhubeka, lapho kusacutshungulwa umphumela wokukhishwa kwamajikijolo kumaseli womdlavuza womuntu futhi abacwaningi bakholelwa ukuthi amajikijolo anethuba lokusetshenziswa njengokwelashwa okuhambisanayo komdlavuza wekoloni, wendlala kanye nowesifuba. Ngenxa yalokho, ama-cranberries, ama-blueberries nama-tart cherries nawo athathwa njengezuzisa ngokulinganayo.
3. Amapomegranati
Umthombo omuhle kakhulu we phytonutrients , amapomegranati kuthiwa anomsebenzi wokulwa nama-antioxidant ophindwe kabili noma kathathu kunetiye eluhlaza noma iwayini elibomvu. Ucwaningo luye lwaveza ukuthi amapomegranati angasiza ekuvikeleni umdlavuza, umfutho wegazi ophansi, ukuthuthukisa amazinga e-cholesterol, nokwenza ngcono ukusebenza kwengqondo.
Noma kunjalo, isithelo kufanele sibe kudliwe ngobuningi obulawulwayo ngenxa yokuqukethwe ushukela omningi. Ungayixuba neseltzer ukugcina okuqukethwe ushukela kulawulwa.
4. Amagilebhisi Abomvu
Amakhemikhali e-polyphenolic kumagilebhisi abomvu ayasiza empilweni yomuntu. I-Resveratrol, ingxenye yama-polyphenols isebenza njengama-antioxidants futhi isiza ukuvikela umzimba wakho ekulimaleni okubangelwa amaseli amakhulu. Ukusetshenziswa okulawulwayo kwamagilebhisi abomvu kuthiwa kusiza ukuvimbela ukuqala kwezinkinga zezempilo ezifana nomdlavuza kanye izifo zenhliziyo .
5. Ama-apula
Ama-apula anjalo izithelo ezinefayibha ephezulu , okusho ukuthi ukuzidla kungakhuphula impilo yenhliziyo futhi kukhuthaze ukwehla kwesisindo. Okuqukethwe kwe-pectin kuma-apula kusiza ukugcina impilo enhle yamathumbu. Sebenzisa ama-apula ngesikhumba sawo ukuze uthole izinzuzo zawo eziningi.
Lezi zithelo zinamazinga aphezulu e-quercetin, i-flavonoid engaba nezindawo ezilwa nomdlavuza. Ucwaningo oluningi luye lwabonisa ukuthi kukhona ukuxhumana phakathi kokudla ama-apula njalo kanye nengozi ephansi yesifo senhliziyo, umdlavuza othile, kanye isifo sikashukela .
6. Uphayinaphu
Lesi sithelo esingajwayelekile singasiza ukunciphisa ukuvuvukala futhi sikhuthaze ukukhula kwezicubu okunempilo. Isakhi esisebenzayo esibizwa nge-bromelain kuphayinaphu sithathwa njengesengezo sokudla ngenxa yezinzuzo zaso ezingaba khona zezempilo. Uphayinaphu aqukethe ama-manganese, asetshenziswa ngumzimba ukwakha amathambo nezicubu.
7. Ubhanana
Okuqukethwe okuphezulu kwe-potassium kubhanana kukwenza kube umthombo omuhle wamandla, ibhanana elilodwa liqukethe ama-calories ayi-105 no-26.95 g we-carbohydrate. Okuqukethwe kwe-fiber kubhanana ojwayelekile kungasiza futhi ngokuhamba kwamathumbu okuvamile nezinkinga zesisu, njengezilonda kanye ne-colitis.
8. Ukwatapheya
Ukotapeya acebile nge-oleic acid, amafutha asemonounsaturated asiza ukwehlisa amazinga e-cholesterol. Ngokwezifundo, ukwatapheya kufakazelwe ukuthi kusiza ekugcineni amazinga e-cholesterol enempilo ngamafutha anempilo anganciphisa ubungozi besifo senhliziyo nesifo sohlangothi.
9. Isibambo
Umthombo omuhle kakhulu kavithamini C, umango ucebile nge-fiber encibilikayo, enganikeza izinzuzo eziningi zezempilo. Ucwaningo luye lwaveza ukuthi umango unezakhi ezinamandla zokulwa nokuvuvukala ezingasiza ukunciphisa ubungozi bokuhlukahluka izifo .
10. Amajikijolo
La majikijolo anomsoco kakhulu aqukethe uvithamini C, i-manganese, i-folate ne-potassium okuyinzuzo kakhulu empilweni yomuntu. Kuqhathaniswa kwezinye izithelo, ama-strawberry anenkomba ye-glycemic ephansi, ngaleyo ndlela angabangeli ukuphakama kweshukela egazini.
Ngokufanayo namanye amajikijolo, ama-strawberries anamandla amakhulu e-antioxidant, anganciphisa nengozi yesifo esingelapheki.
Buka Izinkomba ze-Article- [1]UVeiga, M., Costa, E. M., Voss, G., Silva, S., & Pintado, M. (2019). Izinzuzo Zobunjiniyela Nezempilo Zezithelo Nemifino Iziphuzo. Eziphuzweni Ezingezona Ezotshwala (amakhasi 363-405). Ukushicilelwa kweWoodhead.
