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Amagilebhisi ayizintandokazi kubo bonke laphaya abathanda ukuba nokuthile okunempilo nakho okunganelisa ukunambitheka. Kunezinhlobo ezahlukahlukene zamagilebhisi ezihluke ngosayizi, umbala kanye nokunambitheka. Manje, njengoba kuyisikhathi samagilebhisi, sizokunikeza izizathu eziningi zokuba nayo njalo. Ngokuqinisekile uzobekelela amagilebhisi kubhasikidi wakho wezithelo uma usukwazi lokhu.
Kunokucwaninga okuningi okufakazela ukuthi ukudla amagilebhisi njalo kungakunika izinzuzo eziningi zezempilo. Lokhu kuzoqala ngokulwa nomkhuhlane ovamile kuya ekuvikeleni izifo ezibulalayo njengomdlavuza. Ngenxa yama-antioxidants amaningi akhona kumagilebhisi okwenza kube ukudla okuphezulu. Ngaphezu kwalokho, uma kukhulunywa ngamagilebhisi, izingane zakho nazo zizothi 'yebo' omkhulu.
Ngokwenhlolovo, ukudla amagilebhisi kuhambisana namaphethini wokudla okunempilo. Enye inzuzo eyengeziwe yamagilebhisi ukuthi kukwenza uzizwe ugcwele, ngaleyo ndlela kunciphise ukudla kwakho okwengeziwe. Lokhu kuzokwenza uhlale uphilile ngaphandle komzamo omkhulu.
Lapha, ake sibheke izinzuzo zezempilo zokudla amagilebhisi azigcina ohlwini oluphezulu lwezithelo zasehlobo.
1. Ilwa Nomdlavuza
Amagilebhisi acebile ngama-antioxidants afana ne-polyphenols. Abacwaningi bafakazela ukuthi ama-polyphenols ayasebenza kakhulu ekuvimbeleni umdlavuza, ikakhulukazi owomphimbo, amaphaphu, umlomo, umphimbo, i-endometrial, i-pancreatic, i-prostate ne-colon.
2. Kugwema Izifo Zenhliziyo
I-flavonoid quercetin, etholakala kumagilebhisi, inezinto ezilwa nokuvuvukala ezinciphisa ithuba lokuthola isifo sokuqina kwemithambo yegazi. Lokhu kuzophinda kuvikele umzimba emiphumeleni emibi ye-low-density lipoprotein. Ukuhlungwa okuphezulu kwama-polyphenols nakho kuneqhaza endaweni evikela inhliziyo yamagilebhisi. Lokhu kuzovimbela ukwakheka kweplatelet futhi kunciphise umfutho wegazi.
3. Phatha ukungezwani komzimba nomzimba
Ngabe uphethwe yizimpawu zokungezwani komzimba njengokugijima kwamakhala, amehlo anamanzi nemifantu? Ngemuva kwalokho, zama ukuthatha amagilebhisi nsuku zonke ngaphambi kokuzama ama-anti-histamines. I-anti-inflammatory compound quercetin ekhona kumagilebhisi izonciphisa izimpawu kalula. Lokhu kungenye inzuzo enkulu yezempilo yamagilebhisi.
4. Uphatha Ukuqunjelwa
Ukuqunjelwa kuyinkinga ejwayelekile eyenzeka ikakhulu ngenxa yendlela yokuphila engalungile. Amagilebhisi angaba ukudla kwakho okuphezulu ezimweni ezinjalo. Ukuthatha amagilebhisi kuzosiza ekwelapheni ukuqunjelwa ngamanzi ayo aphezulu. Lokhu kuzokhulula isitulo futhi kuzothuthukisa ukuhamba kahle kwamathumbu.
5. Izinduna
Manje, ngaphandle kwezinzuzo zezempilo zamagilebhisi, lokhu kumayelana nenzuzo yobuhle! Ucwaningo olushicilelwe ephephabhukwini lukhombisa ukuthi i-resveratrol, etholakala kumagilebhisi abomvu, ingasebenza njengekhambi elihle lezinduna. Inzuzo ye-resveratrol ingasetshenziswa ngokuthatha iwayini elibomvu.
Bheka inani lomsoco lamagilebhisi. Inkomishi eyodwa yamagilebhisi iqukethe ama-calories ayi-104, 1.09 amagremu wamaprotheni, 0.24 amagremu amafutha kanye no-1.4 gram we-fiber. Futhi ingumthombo ocebile kavithamini C, uvithamini A, i-potassium, i-iron ne-folate.
Isikhathi samagilebhisi futhi kuyisikhathi sehlobo esinehlobo elizungezile. Ukwehla kwamanzi emzimbeni kuyinkinga evame kakhulu ehlobo ezoletha ukukhathazeka okuningi kwezempilo nobuhle. Amagilebhisi azoba yisinqumo esihle sokukugcina unamanzi amaningi. Lokhu kungenye yezinzuzo eziyinhloko zezempilo zamagilebhisi. Ngakho-ke, engeza amagilebhisi ekudleni kwakho kwansuku zonke futhi ujabulele ubuhle nobuhle bayo bezempilo!
