Izaqathe Ephephuli: Izinzuzo Zezempilo, Ukusetshenziswa Nerisiphu

Amagama Amahle Kakhulu Ezingane

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Uma uke waya esitolo, kufanele ngabe ubonile izaqathe ezinemibala ehlukahlukene enjengewolintshi, mhlophe, nsomi, kubomvu nephuzi. Noma ngabe imibala yayo injani, zonke izinhlobo zikherothi zicebile ngezakhamzimba, ikakhulukazi izaqathe ezibubende ezigcwele ama-antioxidants.

Izaqathe ezitshaliwe zingahlukaniswa ngamaqembu amabili amakhulu: izaqathe zohlobo lwaseMpumalanga (isanqante ephuzi nophuzi) kanye noqathe basehlobo lwaseNtshonalanga (amawolintshi awolintshi, abomvu, aphuzi namhlophe) [1] . Namuhla, izaqathe zohlobo lwaseMpumalanga sezithathelwe indawo yiziqathe zohlobo lwaseNtshonalanga [okubili] .

Kuyathakazelisa ukuthi ekuqaleni izaqathe zazimhlophe noma zibubende. Futhi izaqathe zosuku lwanamuhla ezinombala osawolintshi esivame ukuzibona ezitolo zokudla kungenzeka ukuthi zakhiwe ngenxa yokuguquka kwezakhi zofuzo kusuka ohlotsheni olusha lukherothi ophuzi.

Izaqathi ezinsomi ziwumthombo omuhle wamavithamini namaminerali futhi ziqukethe ama-antioxidants anamandla abizwa ngama-anthocyanins anemiphumela emihle empilweni yakho [3] .

Kulesi sihloko, sizohlola izinzuzo zezempilo zikherothi ophephuli nezindlela zokuzidla.

Imininingwane Yezomsoco Yamaqathi Aphephuli

Zonke izinhlobo zikherothi zicebile ngezakhamzimba ezahlukahlukene ezifana novithamini A, uvithamini C, uvithamini B6, uvithamini E, uvithamini K, ifayibha, i-potassium, i-phosphorus, i-riboflavin, i-niacin, i-thiamine, i-iron ne-calcium.

Kodwa-ke, izaqathe ezibubende zine-anthocyanins enikeza izithelo nemifino umbala onsomi. Amazambane ansomi, iklabishi elibubende, amagilebhisi amnyama, ama-plums, isitshalo seqanda kanye namajikijolo ngezinye zezithelo nemifino enombala onsomi enokuqukethwe okuphezulu kwe-anthocyanin. Ama-Anthocyanins anemibala enemibala encibilikiswa ngamanzi eseqenjini le-phenolic lama-antioxidants asiza impilo yakho ngezindlela eziningi [4] [5] .

Izinzuzo Zezempilo Zikaqathi Ephephuli

1. Kwangathi kungasiza ekunciphiseni isisindo

Ukudla izaqathe ezinsomi kungakugcina uzizwa ugcwele isikhathi eside futhi kwehlise nesifiso sakho sokudla, ngenxa yokuqukethwe kwayo kwe-fiber [6] . Ucwaningo lwango-2016 lubonise ukuthi abantu abadla ukudla okunothe kakhulu kwe-anthocyanin bangasiza ekuphathweni kwesisindo futhi bavimbele ukukhuluphala [7] .

2. Kwangathi kwehle ingozi yesifo se-metabolic

I-Metabolic syndrome yiqembu lezimo ezandisa ubungozi besifo sikashukela, isifo senhliziyo nesifo sohlangothi. Ucwaningo olushicilelwe kwiBritish Journal of Nutrition luthole ukuthi ama-carbohydrate aphezulu, ukudla okunamafutha amaningi ondliwe amagundane akhula nomfutho wegazi ophakeme, isibindi i-fibrosis, i-fibrosis yenhliziyo, ukubekezelelana koshukela okhubazekile kanye namafutha esiswini anikezwa ujusi wesanqante onsomi, okuholele ekuthuthukisweni ukubekezelelana kwe-glucose, isakhiwo senhliziyo nemithambo yegazi nesibindi ngenxa yezakhi zokulwa nokuvuvukala kwama-anthocyanins [8] .

3. Nciphisa amazinga e-cholesterol

Ukuba khona kwama-anthocyanini kwizinqathe ezibubende kunganciphisa ubungozi besifo senhliziyo ngokugcina amazinga akho e-cholesterol ehlolile. Ama-Anthocyanins angasiza ekwehliseni i-cholesterol embi futhi andise i-cholesterol enhle [9] [10] .

4. Izimo eziphansi zokuvuvukala kwamathumbu

Isifo samathumbu esivuthayo (IBD) yigama lesambulela elisetshenziselwa ukuchaza izimo ezidala ukuvuvukala okungapheli emgudwini wokugaya ukudla.

Izifundo zezilwane kanye ne-test-tube zikhombisile ukuthi izaqathe ezibubende zingathuthukisa izimo ezithile zamathumbu ezivuthayo (IBD), njenge-ulcerative colitis. Ucwaningo lwango-2018 olushicilelwe ku-Preventive Nutrition ne-Food Science lubike ukuthi amagundane ane-colitis ondliwe ngo-carrot powder onsomi, okuholele ekwehleni okukhulu kokuvuvukala [ishumi nanye] .

Olunye ucwaningo olushicilelwe ephephabhukwini iFood and Function lubonise imiphumela yezaqathe ezibubende ezicebile ze-anthocyanin ekwehliseni ukuvuvukala okuhambisana ne-IBD [12] .

5. Kunganciphisa ingozi yesifo sikashukela

Ukukhuluphala ngokweqile noma ukukhuluphala ngokweqile kwandisa ingozi yesifo sikashukela. Futhi ucwaningo lukhombisile ukuthi ukukhuphuka kokudla okunothe kuma-anthocyanini kungasiza ekulawuleni nasekuvikeleni ubungozi besifo sikashukela [13] [14] .

6. Ingaphatha ingozi yomdlavuza

Izaqathe ezibubende ziphezulu kuma-anthocyanini akhombisa izakhiwo ezilwa nomdlavuza. Ucwaningo lwango-2018 lukhombise amagundane avezwe enkampanini ekhuthaza umdlavuza ondliwe ngokudla okunezelwa kukhishwa isanqante ansomi, okwaholela ekwehliseni ukukhula komdlavuza [ishumi nanhlanu] .

Olunye ucwaningo olushicilelwe kwiWorld Journal of Gastroenterology luveze ukuthi ukudla izithelo nemifino eningi okumbala kunciphisa ingozi yomdlavuza wamathumbu. [16] .

7. Ubungozi besifo se-Lower Alzheimer

Ucwaningo lukhombisile ukuthi ama-anthocyanins ayasebenza ekuvikeleni ezifweni ze-neurodegenerative njengesifo se-Alzheimer's futhi angasiza ekuthuthukiseni ukusebenza kwengqondo [17] .

Izindlela Zokungeza Izaqathe Ezimbala Ekudleni Kwakho

• Gaya noma uqobe izaqathe ezibubende bese wengeza kumasaladi akho.
• Songa izaqathe ezibubende ngamafutha omnqumo, upelepele nosawoti.
• Bangeze kumajusi akho kanye nama-smoothies.
• Gaya bese ufaka ezitsheni zakho ezimnandi.
• Pheka izaqathe ezinsomi bese ufaka kwi-hummus.
• Faka izaqathe ezinsomi kumasobho, isitshulu, umhluzi, izigaxa nezinye izitsha.

Ref Ref: I-TimesofIndia

Iresiphi Yemifino Ephuzi

Izaqathe ezibusisiwe nge-black sesame dukkah [18]

Izithako:

• I-900 gm izaqathe ezibubende, zihhafu ubude
• Ama-clove angu-4, ahlutshiwe
• Amahlumela ama-3 ama-thyme amasha
• 3 tbsp amafutha omnqumo ayintombi nto
• Salt tsp usawoti
• 1 tbsp imbewu yesisame emnyama
• ¼ inkomishi ama-pistachio aqoshiwe
• 1 tsp coriander powder
• 1 tsp i-cumin powder

Indlela:

• Hlangisa i-ovini iye kuma-400 degrees Fahrenheit. Beka iphepha elicwengekileyo noma lesikhumba epanini lokubhaka.
• Beka izaqathe, u-garlic kanye ne-thyme epanini. Shayela u-2 tbsp amafutha omnqumo kanye nenkathi ngosawoti. Phonsa kahle ingxube bese uyigosa imizuzu engama-25 kuya kwengama-30 kuze kube yilapho izaqathe seziguqukile. Bese ulahla i-thyme.
• Khonamanjalo lungisa i-dukkah ngokungeza ama-pistachios, imbewu yesesame, i-coriander kanye ne-cumin powder nosawoti epanini bese uyipheka imizuzu engu-2-4 kuze kufudumele futhi kunephunga.
• Epuletini, beka izaqathe nogalikhi. Shayela u-1 tbsp amafutha omnqumo bese ufafaza i-dukkah kuwo.

Ref Ref: Ukudla kahle

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