IZINZUZO EZI-20 EZIMANGALISAYO ZESIPINASHI ESIBOMVU, UKUDLA OKUNOMSOCO NAMARISIPHU - PAMPEREDPEOPLENY.COM

Ngezaziso ezisheshayo Bhalisela Manje

I-Hypertrophic Cardiomyopathy: Izimpawu, Izimbangela, Ukwelashwa Nokuvimbela Buka Isampula Ngezaziso Ezisheshayo VUMELA IZAZISO Ngezaziso Zansuku zonke

Vele ungene

5 amahora edlule I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi
6 amahora edlule I-Hina Khan Iyakhazimula Nge-Copper Green Eye Shadow Nezindebe Ezinombala Ezicwebezelayo Thola Ukubukeka Ngezinyathelo Ezimbalwa Ezilula!
8 amahora edlule I-Ugadi ne-Baisakhi 2021: Spruce Up Your Festive Look With Celebs-Inspired Traditional Suits
11 amahora edlule I-Daily Horoscope: 13 Ephreli 2021

Kumele Ubuke

Ungaphuthelwa

Ikhaya Ezempilo Ukudla okunomsoco Nutrition oi-Amritha K Ngu U-Amritha K. ngoDisemba 13, 2018

Sonke siyazi isipinashi esiluhlaza kanye nezinzuzo ezimangalisayo ezihlanganisiwe. Kodwa-ke, ingabe uyazi ngesipinashi esibomvu? Ngeyomndeni i-Amaranthaceae, isipinashi esibomvu singenye yezinhlobonhlobo zesipinashi ezifana nesipinashi somhlabathi, isipinashi esimhlophe, ameva esipinashi njll. Isipinashi esibomvu ngumthombo omuhle wokudla futhi siyasetshenziswa ^[1] ngezinhloso zokwelapha futhi. Imifino enamaqabunga inoketshezi olubomvu esiqwini sayo, esibhekele umbala obomvu esiwubona ngeziqu namaqabunga.

Ukuthungwa okumnandi, okomhlaba kwesipinashi esibomvu kungenye yezinto ezimqoka ezihlukanisa nesipinashi esiluhlaza, ngaphandle ^[okubili] kusuka kumbala 'obomvu'. Kuvame ukusetshenziswa eNdiya nasezingxenyeni ezithile zaseMelika. Emithini yendabuko yase-Afrika, isipinashi esibomvu sisetshenziswa njengekhambi lokwelapha amakhambi esiswini.

Izinzuzo zokudla okunomsoco ezinikezwa imifino enamaqabunga azuzisi nje kuphela impilo yakho kepha nesikhumba nezinwele zakho. Uma isipinashi esibomvu singeyona ingxenye yokudla kwakho manje, izinzuzo ezilandelayo zizokukwenza uwele ikhanda ngenxa yaso!

Inani Lokudla Okunomsoco Kwesipinashi Esibomvu

Amagremu ayi-100 esipinashi esibomvu anamandla angu-51 kcal, ama-0.08 milligram kavithamini B1 h, no-0.5 amagremu amafutha.

Amagremu ayi-100 esipinashi esibomvu aqukethe cishe

10 amagremu ama-carbohydrate ^[3]
1 igremu fibre yokudla
4.6 amagremu amaprotheni
42 milligram sodium
340 milligrams potassium
111 milligrams phosphorus
Ama-calcium angu-368
2 milligram iron
1.9 milligram vithamini A
Ama-milligram angama-80 uvithamini C

Izinzuzo Zesipinashi Esibomvu

Ecebile nge-calcium ne-niacin, imifino enamaqabunga kufanele ifake ekudleni kwakho kwansuku zonke. Ukusuka ekusetshenzisweni njengesithako kumasobho kuya ekusetshenzisweni ukwelapha ukushoda kwe-calcium, isipinashi esibomvu yimpendulo yakho yokugcina yempilo enempilo.

1. Kuthuthukisa ukugaya

Okuqukethwe kwe-fiber kusipinashi esibomvu kuyi- ^[4] izuzisa kakhulu uhlelo lwakho lokugaya ukudla. I-fiber iyasiza ekulawuleni ukuhamba kwamathumbu akho ngokuhlanza ikholoni. Isipinashi esibomvu sithuthukisa inqubo yakho yokugaya futhi sithuthukise impilo yakho yekolon. Kuyasiza ku- ^[5] ukudambisa ukuqunjelwa futhi kuvimbele umdlavuza wamathumbu, isifo sikashukela kanye ne-cholesterol.

2. Welapha umdlavuza

Isipinashi esibomvu siqukethe i-amino acid, i-iron, i-phosphorus, i-vitamin E, i-potassium, i-vitamin C, ne-magnesium esebenza ngokubambisana ukuqeda ukukhula kwamangqamuzana omdlavuza. Ama-antioxidants kwimifino nawo adlala indima enkulu ^[6] ekuvimbeleni ukuqala komdlavuza, isekela ucwaningo. Ukudla isipinashi esibomvu njalo kungasiza ekuzivikeleni kumdlavuza.

3. Izinsiza ekunciphiseni isisindo

Okuqukethwe kwamaprotheni kusipinashi esibomvu kusiza ekwehliseni amazinga e-insulin egazini lakho. Amaprotheni akhipha i-hormone esebenza njengesivimba sendlala, okungukuthi, iyasiza ekwehliseni imihelo yendlala engapheli. Okuqukethwe kwe-fiber kuyasiza futhi ku- ^[7] ukuvimbela indlala yakho.

4. Ukwelapha i-anemia

Isipinashi esibomvu sinokuqukethwe okuphezulu kwensimbi, okuzuzisa kakhulu ekuthuthukiseni ukugeleza kwegazi ohlelweni lwakho. Ukusetshenziswa njalo ^[8] wesipinashi esibomvu kungathuthukisa izinga le-hemoglobin futhi kuhlanzeke igazi lakho, okuholele ekuthuthukiseni kwegazi lakho ngokwemvelo. Faka isipinashi esibomvu ekudleni kwakho kwansuku zonke uma une-anemic.

5. Kuthuthukisa ukusebenza kwezinso

Ucwaningo luye lwembula ukuthi ukudla isipinashi esibomvu njalo kungathuthukisa ukusebenza kwezinso zakho, ikakhulukazi ngenxa yokuqukethwe kwayo okune-fiber ephezulu. Izindawo zeqabunga kuthiwa zinezinzuzo eziningi ezinso lakho, ngakho-ke, ukuzidla kanye namaqabunga kuzosiza ekuphumeni ^[9] ubuthi obuvela ohlelweni lwakho.

6. Welapha isifo sohudo

Isiqu sesipinashi esibomvu kufakazelwa ukuthi siyasiza ekwelapheni uhudo. I-fiber encibilikayo emifino enamaqabunga isiza ekumungeni amanzi futhi ^[10] ukuhlanza umgudu wokugaya ukudla. Ama-anthocyanini asesipinashi esibomvu ayasiza ekuqedeni amagciwane abanga uhudo. Ungenza ingxenye yeziqu zesipinashi esibomvu ukwelapha uhudo.

7. Welapha i-asthma

I-beta-carotene iphumelela kakhulu ekwelapheni izifo ezingamahlalakhona. Isipinashi esibomvu sinokuqukethwe okuhle kwezakhamzimba kanye ne-beta-carotene engakwazi ^{[ishumi nanye]} usizo ekuvimbeleni ukuqala kwesifuba somoya. Ithuthukisa ukusebenza kohlelo lwakho lokuphefumula futhi isula noma imiphi imikhawulo kumashubhu we-bronchial.

8. Kuthuthukisa amasosha omzimba

Ukuba ngumthombo ophakeme wamavithamini nezakhi zomzimba, isipinashi esibomvu sidlala indima enkulu ekuthuthukiseni amasosha akho omzimba. I-amino acid ^[12] , uvithamini E, uvithamini K, i-iron, i-magnesium, i-phosphorus, ne-potassium izinsiza zokuqinisa amasosha akho omzimba, futhi ngaleyo ndlela uvikele umzimba wakho kumagciwane noma amagciwane abangela izifo.

9. Welapha umkhuhlane

Njengoba isipinashi esibomvu siyisikhuthazi sokuzivikela, akumangalisi ukuthi imifino enamaqabunga isetshenziselwa ukwelapha umkhuhlane. Kuthatha isipinashi esibomvu ngesikhathi somkhuhlane ^[13] kungasiza ukulawula ukushisa komzimba wakho, futhi ukugcine ekushiseni okujwayelekile.

10. Kukhulisa amandla amathambo

Njengoba isipinashi esibomvu silungile ^[14] Umthombo kavithamini K, ngokungangabazeki unenzuzo yokuthuthukisa impilo yakho yethambo. Ukuntuleka kukavithamini K ekudleni kwakho kungaholela ekukhuleni kwamathambo noma ukuphuka kwethambo. Ukusebenzisa isipinashi esibomvu kungasiza ekuthuthukiseni i-calcium ^{[ishumi nanhlanu]} ukumuncwa kanye ne-bone matrix protein.

11. Welapha isifo sikashukela

Njengoba kushiwo ngaphambili, isipinashi esibomvu sinokuqukethwe okuphezulu kwamavithamini nezakhi zomzimba. Kanye nalokhu, okuqukethwe uvithamini B3 ^[16] kuzinsiza zemifino ekulawuleni amazinga e-insulin egazini lakho. Kuyasiza ngokulawula izinga likashukela egazini.

12. Kukhulisa amandla

I-carbohydrate ^[17] okuqukethwe kwimifino enamaqabunga kungasiza ekuthuthukiseni amazinga akho wamandla. Iphakethe eliphelele lamaprotheni, i-vitamin K, i-folate, i-riboflavin, i-vitamin A, i-vitamin B6, ne-vitamin C, kanye ne-carbohydrate kungakhuphula amazinga akho wamandla ngokushesha.

13. Iphatha i-cholesterol

Ukuba imifino enemicu, izinsiza zesipinashi esibomvu ekwehliseni amazinga e-cholesterol embi emzimbeni wakho. Ama-tocotrienols ku-vitamin E ^[18] nciphisa amazinga amabi we-cholesterol, ngaleyo ndlela usize umzimba wakho ukuthi ugcine ibhalansi emazingeni e-cholesterol.

14. Inenzuzo ngesikhathi sokukhulelwa

Amavithamini namaminerali abalulekile ngesikhathi sokukhulelwa. Umama okhulelwe kufanele alandele indlela yokudla enomthombo ophakeme we ^[19] uvithamini namaminerali, atholakala kusipinashi esibomvu. Ukudla isipinashi esibomvu akugcini nje ngokuthuthukisa impilo kamama, kepha ne-fetus. Kuyasiza futhi ekwandiseni ukukhiqizwa kobisi.

15. Kuthuthukisa impilo yenhliziyo

Ama-phytosterols ku- ^{[amashumi amabili]} isipinashi esibomvu sidlala indima enkulu ekwenzeni ngcono impilo yakho yenhliziyo nemithambo yegazi. Kuyasiza ekwehliseni amazinga aphezulu wegazi futhi kusebenza njengekhambi ekulweni nentuthuko yanoma yiziphi izifo zenhliziyo. Ukufaka isipinashi esibomvu ekudleni kwakho kwansuku zonke kungasiza ekuthuthukiseni impilo yenhliziyo yakho.

Kuthuthukisa impilo yamehlo

Ukunotha ku-vitamin E kwenza isipinashi esibomvu ^{[amashumi amabili nanye]} ingxenye ebucayi ekudleni kwakho. UVitamin E ubalulekile empilweni yeso lakho, ngoba lingathuthukisa umbono wakho futhi uligcine. Empilweni yosuku lwanamuhla, amehlo akho awokuqala ukuthinteka ngenxa yokusebenzisa amafoni ahlakaniphile, ama-laptops njll. Ngakho-ke, kubalulekile ukuthi ufake ukudla okunokuqukethwe okuhle kukavithamini E, njengesipinashi esibomvu.

17. Iqinisa izimpande zezinwele

Enye yezinye izinzuzo ezinkulu zokudla isipinashi esibomvu ikhwalithi ethuthukisiwe yezinwele. Isipinashi esibomvu singakusiza ukuthi ususe ^[22] izinwele ziyawa. Iqinisa izinwele zakho ngezimpande zayo, ngokusobala inciphisa inani lokuwa kwezinwele. Phuza ijusi yesipinashi noma udle isipinashi esiphekiwe ukuze uthuthukise izinwele zakho zezempilo.

18. Yeka ukumpunga ngaphambi kwesikhathi

Ukudla isipinashi esibomvu kuthiwa kumisa izinwele ezimpunga. Imibala yesipinashi esibomvu isiza ukukhawulela ama-melanin pigments futhi igweme ukukhishwa kwangaphambi kwesikhathi.

19. Kuthuthukisa ikhwalithi yesikhumba

Ecebile ku-vitamin C, isipinashi esibomvu sakha i-collagen engasebenza njenge-antioxidant. Akukhona nje kuphela ukuthi imifino enamaqabunga ihlanganiswe nezinzuzo zezempilo, kodwa futhi inayo izinzuzo zobuhle . Okuqukethwe uvithamini C kusipinashi esibomvu kusiza ukuthuthukisa ikhwalithi yesikhumba sakho ngokulungisa amangqamuzana esikhumba afile nokwakha amangqamuzana amasha. Umthombo ophakeme we ^{[2. 3]} i-ayina ngesipinashi esibomvu izuzisa ngokulinganayo isikhumba sakho, okuyisici esibalulekile se-hemoglobin. Ithuthukisa ukugeleza kwegazi emzimbeni wakho, inikeze ukukhanya okuthile esikhunjeni sakho. Ngokufanayo, uvithamini C ^[24] okuqukethwe nakho kuyasiza ekukhuthazeni isikhumba esikhanyayo. Okuqukethwe emanzini kwimifino kusiza ukugcina isikhumba sakho sinamanzi.

20. Isusa imibuthano emnyama

Okuqukethwe kukavithamini K kusipinashi esibomvu kusiza ukususa imijikelezo emnyama ngokuqinisa izindonga zemithambo yegazi. Kuyasiza futhi ngokunciphisa noma yikuphi ukuvuvukala esikhunjeni futhi ^[25] ukwenza ngcono ukujikeleza kwegazi.

Isipinashi Ungadliwa Okunempilo

1. Isipinashi esiphekiwe esinama-radishes abomvu

Izithako

2 amakhilogremu esipinashi esisha
Ama-ounces ama-ounces ama-6 ^[26]
1/4 indebe yamanzi
2 wezipuni ujusi kalamula
1/4 isipuni sikasawoti
1/8 isipuni emnyama

Izikhombisi-ndlela

Hlanza isipinashi ngaphansi kwamanzi abandayo abandayo bese umile kancane.
Beka isipinashi, isithombo, namanzi esitofu.
Vala bese upheka emlilweni ophakathi nemizuzu eyi-10.
Geza kahle bese uhambisa ingxube yesipinashi esitsheni sokuphaka.
Hlanganisa ijusi kalamula, usawoti kanye nopelepele.
Thela isipinashi, bese uphonsa kahle!

2. Isaladi yesipinashi yakudala

Izithako

Ama-ounces amaqabunga ayi-10 esipinashi
1 inkomishi lisikiwe amakhowe
Utamatisi ongu-1 (ophakathi, uthathe ama-wedges)
1/3 indebe croutons (enongwe)
1/4 indebe anyanisi (oqoshiwe)

Izikhombisi-ndlela

Hlanza isipinashi ngaphansi kwamanzi abandayo abandayo bese umile kancane.
Faka amakhowe, utamatisi, ama-croutons no-anyanisi endishini.
Faka amaqabunga esipinashi.
Phonsa bese ukhonza!

3. Sautéed isipinashi nge red bell pepper

Izithako

1 red pepper pepper (medium, oqoshiwe)
2 clove garlic (oqoshiwe)
Ama-ounces ayi-10 amaqabunga wesipinashi
2 tsp ijusi kalamula
1 tsp ibhotela

Izikhombisi-ndlela

Ncibilikisa ibhotela epanini.
Engeza i-pepper yensimbi bese ususa emlilweni ophakathi.
Faka amaqabunga esipinashi wengane bese ugoqoza imizuzu emi-4.
Faka ugarlic bese upheka imizuzwana engama-30.
Pheka, uvuselele njalo kuze kufike isipinashi, cishe imizuzu emibili.
Faka ujusi kalamula bese uthokozela!

Imiphumela Emibi Yesipinashi Ebomvu

Kanye nenqwaba yezinzuzo ezinikezwa isimangaliso esinamaqabunga, kunezici ezithile ezingezinhle eziphathelene nayo.

1. Izinkinga zesisu

Okuqukethwe kwe-fiber ekudleni kwesipinashi esibomvu, ekusetshenzisweni okungeziwe, kungadala izinkinga zesisu. Ukudla kakhulu isipinashi esibomvu kungaholela ekuqunjelweni, ukwakheka kwegesi esiswini, amajaqamba esiswini ngisho nokuqunjelwa uma kudliwe ^[27] ngokweqile. Ngenkathi ufaka isipinashi esibomvu ekudleni kwakho kwansuku zonke, qiniseka ukukwenza kancane ngoba ukwengeza okungazelelwe kungavimbela inqubo yakho yokugaya ukudla ejwayelekile. Kungadala nohudo kwezinye izimo.

2. Amatshe ezinso

Inani elikhulu lama-purines abhalwe kusipinashi esibomvu lingaba yingozi empilweni yezinso zakho. Ama-organic compounds aguqulwa abe yi- ^[28] i-uric acid lapho ifakwa, engakhuphula izinga lemvula le-calcium ezinso zakho. Ngenxa yalokhu, umzimba wakho uzokwakha amatshe ezinso angakhululeki futhi abe buhlungu kakhulu.

3. Gout

Okuqukethwe kwe-purine ephezulu kusipinashi esibomvu kungakhuphula amazinga e-uric acid emzimbeni wakho, angadala ukuvuvukala, ukuvuvukala nobuhlungu obuhlangene. Uma usuvele uphethwe yi-gout arthritis, kunconywa kakhulu ukuthi uzinqande ekudleni isipinashi esibomvu.

4. Ukusabela okweqile

Okuqukethwe kwe-histamine kusipinashi esibomvu kungakhulisa ukungezwani komzimba okuncane. Yize kuyivelakancane kakhulu, ukungezwani komzimba ne-immunoglobulin E (IgE) ^[29] kusipinashi esibomvu kuyabukwa kwezinye izimo.

5.Ukuqaqamba Kwamazinyo

Ukudla isipinashi esiningi kakhulu kungenza amazinyo akho alahlekelwe bushelelezi ebusweni bawo. I-oxalic acid ekhona emaqabungeni esipinashi esibomvu idala amakristalu amancane angafinyeli emanzini. Yilawa makristalu angenza amazinyo akho abe manzi noma abukhali. Ubumbano ^[30] ayihlali unomphela futhi izophela ngemuva kwamahora ambalwa noma ngemuva kokuxubha.

Buka Izinkomba ze-Article

[1]U-Amin, I., uNorazaidah, Y., noHainida, K. E. (2006). Umsebenzi we-antioxidant nokuqukethwe kwe-phenolic kwezinhlobo ze-Amaranthus ezingavuthiwe nezine-blanched. I-chemistry yokudla, i-94 (1), i-47-52.
[okubili]I-Begum, P., Ikhtiari, R., ne-Fugetsu, B. (2011). I-Graphene phytotoxicity esiteji sezithombo seklabishi, utamatisi, isipinashi esibomvu, noletisi. Ikhabhoni, 49 (12), 3907-3919.
[3]UNorziah, M.H, & Ching, C. Y. (2000). Ukwakheka kokudla okunomsoco kwezidliwayo zasolwandle ezidliwayo uGracilaria changgi. I-chemistry yokudla, i-68 (1), i-69-76.
[4]Ephansi, A. G. (1985). Indima yefayibha yokudla ekumungeni kokugaya kanye nasekwenzeni umzimba. Umbiko ovela eStatens Husdyrbrugsforsoeg (eDenmark).
[5]Grundy, M. M. L., Edwards, C.H, Mackie, A. R., Gidley, M. J., Butterworth, P. J., & Ellis, P. R. (2016). Ukubuyekezwa kabusha kwezinqubo ze-fiber yokudla kanye nemithelela yokutholakala kwe-macronutrient bioaccessibility, digestion kanye ne-postprandial metabolism. IBritish Journal of Nutrition, 116 (5), 816-833.
[6]USani, H. A., Rahmat, A., Ismail, M., Rosli, R., no-Endrini, S. (2004). Umphumela we-anticancer wesipinashi esibomvu (i-Amaranthus gangeticus) ekhishwe. Ijenali yase-Asia Pacific yokudla okunempilo, 13 (4).
[7]ILindström, J., Peltonen, M., Eriksson, J. G., Louheranta, A., Fogelholm, M., Uusitupa, M., & Tuomilehto, J. (2006). Ukudla okunamafutha amaningi, ukudla okunamafutha amancane kubikezela ukwehla kwesisindo sesikhathi eside kanye nokwehla kwengozi yesifo sikashukela sohlobo lwesibili: Isifundo Sokuvimbela Isifo Sikashukela saseFinland. Isifo sikashukela, 49 (5), 912-920.
[8]ICamaschella, C. (2015). Ukushoda kwe-iron anemia. Ijenali yezokwelapha yaseNew England, 372 (19), 1832-1843.
[9]UDoodoh, M. J., & Hidayati, S. (2017). Umphumela We-Mnure Nokugxila Kwethamo le-Em-4 Ekukhuleni Kwezitshalo Kanye Nesivuno Sesipinashi Esibomvu (I-Alternanthera Amoena Voss). ISAYENSI YEZOLIMO, 1 (1), 47-55.
[10]Singh, V., Shah, K. N., & Rana, D. K. (2015). Ukubaluleka kokwelashwa kwemifino engasetshenziswanga ngaphansi kwezifunda zaseNyakatho-mpumalanga yeNdiya. Ijenali Yezitshalo Nezifundo Zokwelapha, 3 (3), 33-36.
[ishumi nanye]U-Eldeirawi, K., noRosenberg, N. I. (2014). I-A104 ASTHMA EPIDEMIOLOGY: Izinhlangano Eziguqukayo Zamazinga Omama Abesifazane Abangama-Carotenoids Ane-Asthma Esibonelweni Sezingane Ezimele Izwe E-United States. Ijenali YaseMelika Yemithi Yokunakekelwa Kokuphefumula Neyokubucayi, 189, 1.
[12]I-Begum, P., ne-Fugetsu, B. (2012). I-phytotoxicity yama-carbon nanotubes anezindonga eziningi kusipinashi esibomvu (i-Amaranthus tricolor L) nendima ye-ascorbic acid njenge-antioxidant. Ijenali yezinto zokwakha ezinobungozi, 243, 212-222.
[13]USmith-Warner, S., Genkinger, J. E. A. N. N. N. E., noGiovannucci, E. D. W. A. R. D. (2006). Ukusetshenziswa kwezithelo nemifino nomdlavuza. Umsoco u-Oncol, 97-173.
[14]UKnapen, M.H J., Schurgers, L. J., & Vermeer, C. (2007). Ukwengeza i-Vitamin K2 kuthuthukisa i-hip bone geometry kanye nezikhombisi zamandla amathambo kwabesifazane be-postmenopausal. I-Osteoporosis international, 18 (7), 963-972.
[ishumi nanhlanu]UVermeer, C., Jie, K. S., & Knapen, M.H J. (1995). Indima kavithamini K ekuguqulweni kwethambo. Ukubuyekezwa konyaka komsoco, 15 (1), 1-21.
[16]USheridan, A. (2016). Ama-superfoods esikhumba. Ubuhle Bezobuchwepheshe, (Mar / Apr 2016), 104.
[17]UGiezenaar, C., Lange, K., Hausken, T., Jones, K., Horowitz, M., Chapman, I., & Soenen, S. (2018). Imiphumela Emibi Yokufakwa Esikhundleni, kanye Nokwengezwa, Kwama-Carbohydrate Namafutha Kumaphrotheni Ekukhipheni I-Gastric, i-Blood Glucose, i-Gut Hormones, i-Appetite, ne-Energy Intake. Amakhemikhali, i-10 (10), i-1451.
[18]UMiller, B. (2016). Ukulawulwa Kwekholesterol: Lapho izinga le-cholesterol yakho likhuphuka, uqweqwe olukhula ngokushesha luvale imithambo yakho yegazi. Ukushicilelwa kwe-Oak Sdn Bhd.
[19]UDe-Regil, L. M., Palacios, C., Lombardo, L. K., & Peña-Rosas, J. P. (2016). Ukwengeza i-Vitamin D kwabesifazane ngesikhathi sokukhulelwa. ISao Paulo Medical Journal, 134 (3), 274-275.
[amashumi amabili]Abuajah, C. I., Ogbonna, A. C., & Osuji, C. M. (2015). Izinto ezisebenzayo nezindawo zokwelapha zokudla: isibuyekezo. Ijenali yesayensi yokudla nobuchwepheshe, 52 (5), 2522-2529.
[amashumi amabili nanye]UCao, G., uRussell, R. M., uLischner, N., noPhambili, R. L. (1998). Umthamo we-Serum antioxidant wandiswa ngokusetshenziswa kwama-strawberry, isipinashi, iwayini elibomvu noma uvithamini C kwabesifazane asebekhulile. Ijenali yezondlamzimba, i-128 (12), i-2383-2390.
[22]URajendrasingh, R. R. (2018). Ukulungiswa Kwezomsoco Kokulahleka Kwezinwele, Ukuncipha Kwezinwele, Nokufeza Ukuvuselelwa Kwezinwele Okusha. Ezingxenyeni Ezisebenzayo Zokufakelwa Kwezinwele Kwabantu Base-Asiya (amakhasi 667-685). Springer, eTokyo.
[2. 3]UKumar, S. S., Manoj, P., & Giridhar, P. (2015). Indlela yokukhishwa kwe-red-violet pigments kwizithelo zesipinashi seMalabar (iBasella rubra) enekhono le-antioxidant elithuthukisiwe ngaphansi kokuvutshelwa. Ijenali yesayensi yokudla nobuchwepheshe, 52 (5), 3037-3043.
[24]USharma, D. (2014). Ukuqonda Ukubuyekezwa Kwe-Biocolour-A. Ijenali yamazwe omhlaba yocwaningo lwesayensi nobuchwepheshe, 3, 294-299.
[25]UMcNaughton, S. A., Mishra, G. D., Stephen, A. M., & Wadsworth, M. E. (2007). Amaphethini wokudla kuyo yonke impilo yabantu abadala ahlotshaniswa nenkomba yesisindo somzimba, ububanzi besinqe, umfutho wegazi, kanye neseli ebomvu. Ijenali yezondlamzimba, 137 (1), 99-105.
[26]IPonichtera, B. (2013). Ukupheka Okusheshayo Nokunempilo Nemibono: Yabantu abathi abanaso isikhathi sokupheka ukudla okunempilo. I-American Diabetes Association.
[27]UKamsu-Foguem, B., noFoguem, C. (2014). Ukusabela okwehlukile kwezidakamizwa komunye umuthi wamakhambi wase-Afrika: ukubuyekezwa kwezincwadi kanye nengxoxo yabathintekayo. Ucwaningo lwemithi oluhlanganayo, 3 (3), 126-132.
[28]UCurhan, G. C., noTaylor, uE N. (2008). Ukukhishwa kwe-acid engu-24-h kanye nobungozi bamatshe ezinso. Izinso zomhlaba wonke, 73 (4), 489-496.
[29]UZohn, B. (1937). Icala elingajwayelekile lesipinashi ukuzwela ngokweqile. Ijenali yokungezwani komzimba, 8 (4), 381-384.
[30]UJin, Z. Y., Li, N. N., Zhang, Q., Kai, Y. A. N., & Cui, Z. S. (2017). Imiphumela yokwakha amapharamitha ngokufana kokuguquguquka kanye nokwakheka okuncane kwe-AZ31B igiya eliqondile le-spur. Ukuthengiselana kweNonferrous Metals Society yaseChina, 27 (10), 2172-2180.