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Ezempilo Ukudla okunomsoco Nutrition oi-Shivangi Karn Ngu UShivangi Karn ngoMashi 6, 2020 Umkhiwane, owaziwa nangokuthi 'i-anjeer', isithelo esinomsoco esinezinzuzo ezimangalisayo zezempilo. Ijusi elenziwe ngamakhiwane lithathwa njengelinempilo njengoba ligaya kalula umzimba futhi ligcwele izakhi zomzimba, njenge-fiber, i-potassium, i-calcium ne-magnesium.
Ukunambitheka okunothile nezinzuzo zezempilo ezingakholeki zomkhiwane kushiwo eBhayibhelini naseQuran. Isithelo sincane futhi simise okwe-bell (umumo ofana no-anyanisi) futhi siqukethe imbewu eningi. Insomi noma nsundu ngokubomvu ngaphakathi lapho ivuthiwe futhi iluhlaza ngokugqamile lapho iluhlaza. Ijusi lamakhiwane lingalungiswa kalula ekhaya ngokulihlanganisa namanzi. Ukulungisa ujusi womkhiwane ngomkhiwane owomisiwe, umuntu kufanele aqale awufake ubusuku bonke bese elungisa ujusi kuwo ekuseni.
Indlela Yokwenza Ijusi Lamakhiwane Ekhaya
Ijusi lamakhiwane lingalungiswa kalula ekhaya ngokulixuba namanzi. Ukulungisa ijusi lomkhiwane ngomkhiwane owomisiwe, kufanele uqale ukuwufaka ubusuku bonke bese ulungisa ujusi kuwo ekuseni.
Izithako
- 6 Amakhiwane Amasha
- Amanzi
Inqubo
- Geza futhi ususe iziqu zezithelo.
- Chop them medium-nendawo bese ubeka ku-blender.
- Faka amanzi uhlanganise.
- Umuntu angangeza nobisi ukulungiselela i-smoothie ngalo.
- Thela ijusi engilazini
Ukulungisa ijusi lamakhiwane kusuka kumakhiwane omisiwe, cwilisa amakhiwane ayi-5-6 emanzini imizuzu engamashumi amathathu bese uwahlanganisa namanzi noma ubisi.
Inani Elinomsoco Lamakhiwane Aluhlaza
I-100 g yamakhiwane aqukethe i-79.11 g yamanzi no-74 kcal wamandla. Futhi aqukethe amaprotheni angu-0.75 g, 2.9 g fiber, 35 mg calcium, 0.37 mg iron, 14 mg phosphorus, 232 mg potassium, 1 mg sodium, 0.15 mg zinc, 2 mg vitamin C, 6 mcg folate, 7 mcg vitamin A. Raw amakhiwane aqukethe ne-beta-carotene, uvithamini B6, uvithamini B1, B2, B3 novithamini E. [1]
Izinzuzo Zezempilo ZeJaji Lamakhiwane
Ake sibheke ezinye zezinzuzo ezinhle zezempilo zejusi lomkhiwane.
1. Ulapha ukuqwasha
Isixazululo samanzi samakhiwane sinomthelela omkhulu ohlelweni lwezinzwa oluphakathi (CNS). Ucwaningo luthi ujusi wamakhiwane unezenzo zokudambisa umzimba kwi-CNS esiza ukwelapha ukukhathazeka, i-migraine nokuqwasha kumuntu. [okubili]
2. Kunciphisa ukuqunjelwa
Umphumela we-laxative wejusi lomkhiwane waziwa kahle ukunciphisa ukuqunjelwa okungamahlalakhona ngokwanda kwenani lika-faecal. Imvelo inefibre ephezulu futhi ayinamafutha amancane. Ngokuya ngocwaningo, ukuphathwa kokunamathiselwa komkhiwane (12 g / kg nsuku zonke) amasonto amathathu kusiza ekwelapheni ukuqunjelwa. [3]
3. Isiza ukuvimbela amatshe esinye
Inani elikhulu labantu lihlushwa itshe lesinye ngenxa yezimboni, ukungondleki kanye nemikhuba yokuphila. Ngokusho kocwaningo, ijusi lamakhiwane linemisebenzi yokulwa nesifo somzimba nokusiza ekuqedeni amatshe okuchama nenyongo nokunciphisa ukwakheka kwawo okuqhubekayo. [4]
4. Welapha izifo zokuphefumula
Ijusi lamakhiwane licebile kumakhemikhali e-phenolic nama-organic acid. Futhi banempahla elwa nokuvuvukala esiza ekunciphiseni izifo zokuphefumula ezinjengokukhwehlela, umphimbo obuhlungu noma ezinye izingqinamba zomkhuhlane. [5]
5. Kugwema ingozi yesifo sikashukela
Ifiga ikhombisa umphumela omkhulu emazingeni eglucose egazini nasemazingeni e-cholesterol. Ngokuya ngocwaningo, ukukhishwa kwe-ethyl acetate kumakhiwane kusiza ukuthuthukisa ukusetshenziswa kwe-glucose nokulawula isifo sikashukela. Ucwaningo luphinde luthi ijusi lomkhiwane linomphumela we-cytoprotective kumaseli we-beta amanyikwe asiza ukulawula amazinga e-glucose emzimbeni. [6]
6. Isiza ngokuphathwa kwesisindo
Imicu ibalulekile ekugcineni impilo enhle yokugaya ukudla nokunikeza umuzwa wokugcwala. Amakhiwane agcwele fibre yokudla okusiza ukugcina indlala yethu isendaweni. Lokhu kusenza sidle ukudla okungenampilo, futhi ngaleyo ndlela kulawule ukuzuza kwethu kwesisindo.
7. Ivimbela i-Alzheimer's
Ijusi lamakhiwane ngumthombo omuhle wama-antioxidants, ama-polyphenols, i-fiber yokudla, amavithamini namaminerali. Iqukethe inqwaba yama-amino acid ne-zero cholesterol. Ngokuya ngocwaningo, ukuminyana okukhulu kwalezi zinhlanganisela kujusi womkhiwane kusiza ukuvimbela izifo ezihlobene nobudala ezinjenge-Alzheimer's. [7]
8. Isiza ekwakheni imisipha
Ijusi lamafiya licebile kuma-carbohydrate noshukela wemvelo osiza ukukhulisa amandla, okusenza sikwazi ukusebenzisa kakhulu ukusebenza. Futhi, amaprotheni akulejusi asiza ukwakha isisindo somzimba esenza ujusi wamakhiwane adume njengesiphuzo samandla sabakhi noma abasubathi.
9. Kubambezela ukuguga
Ijusi lamakhiwane linamakhemikhali amaningi e-phenolic asebenza njenge-antioxidant. Basiza ukukhuza ama-radicals mahhala futhi bavikele imizimba yethu ekulimaleni okwenziwe nge-oxidative. Futhi iqukethe amazinga aphakeme ama-flavonoids nama-anthocyanins afaka isandla ekunikezeni izakhiwo ezilwa nokuvuvukala, yingakho kubambezela ukuguga futhi kwenze isikhumba sibe nempilo. [4]
10. Isiza ukulawula umfutho wegazi
Ijusi le-fig linomsebenzi wenhliziyo osiza ekwelapheni umfutho wegazi ophezulu nezinye izifo ezihlobene nenhliziyo. Ngokuya ngocwaningo, ukukhishwa okunamanzi kwezithelo zomkhiwane kusiza ukwehlisa umfutho wegazi ngenxa yokuba khona kwama-phenolic compounds. [8]
Ungakanani Ujusi Wamakhiwane Ozowusebenzisa Ngosuku
Ngokuya ngemihlahlandlela yokudla, kuphakanyiswa ukuthi kudliwe cishe u-40 g wamakhiwane ngosuku noma okungenani amakhiwane amathathu ngosuku ukuhlangabezana nezidingo zemfuneko yansuku zonke.
Imiphumela Emibi YeJaji Lamakhiwane
- Abanye abantu bangaba nezinkinga ezihlobene nesikhumba ezifana nokuqubuka ngemuva kokuphuza ijusi lomkhiwane ngoba kungakhuphula ukuzwela kwesikhumba ekukhanyeni kwelanga lapho kuthathwe inani elikhulu.
- Abanye abantu bangaba nokungezwani komzimba ngemuva kokudla ijusi lomkhiwane.
- Ijusi le-fig lingaphazamisa amazinga e-glucose futhi lenze liphansi kakhulu ngesikhathi sokuhlinzwa noma ngemuva kwaso.
- Kungasebenzisana nezidakamizwa ezinciphisa igazi ngenxa yenani eliphezulu likavithamini K esithelweni.
- Ukuphuza kakhulu ijusi lamakhiwane kungadala isifo sohudo ngenxa yokweqisa kwefayibha ekhona esithelweni.
- Ukweqisa kwejusi lomkhiwane nakho kungadala ukuqunjelwa nobuhlungu besisu.
- Ijusi lamakhiwane lingalimaza izibindi ngenxa yokweqiwa kwembewu ekhona kulo.
- Abantu abanenkinga yezinso noma yesinye kufanele bakugweme ukusetshenziswa kwaso ngoba kungasenza sibe sibi kakhulu isimo.
