Izizathu ezili-11 zokuba amaqunube aphakathi kokutya okunesondlo emhlabeni

Umxholo

• 1.Igcwele ii-antioxidants
• 2. Ngamana unokunceda ukuphucula iswekile yegazi kunye nokuphendula kwe-insulin
• 3. Phezulu kwifayibha
• 4. Nika izondlo ezininzi
• 5. Nceda ukulwa nokuvuvukala
• 6. Ngamana unokunceda ukuthoba amanqanaba e-cholesterol
• 7. Inokuba ilungile kulusu lwakho
• 8. Ngamana unokunceda ukukhusela kumhlaza
• 9. Unokuyonwabela phantse kuzo zonke iintlobo zokutya
• 10. Ngamana unokunceda ukugcina imithambo yakho isempilweni
• 11. okumnandi yedwa okanye kwiiresiphi esempilweni
• Umgca wezantsi

Amajikijolo aphakathi kokutya okusempilweni onokukutya.

Ziyamnandi, zinesondlo, kwaye zibonelela ngenani lezibonelelo zempilo ezinomdla.

Nazi izizathu ezili-11 ezifanelekileyo zokubandakanya amajikijolo kwisidlo sakho.

1.Igcwele ii-antioxidants

Amaqunube anee-antioxidants, ezinceda ukugcina iiradicals simahla ziphantsi kolawulo.

Iiradicals zasimahla ziimolekyuli ezingazinzanga eziluncedo ngexabiso elincinci kodwa zinokonakalisa iiseli zakho xa amanani azo ephezulu kakhulu, ebangela uxinzelelo lwe-oxidative ().

Amajikijolo angumthombo omkhulu wee-antioxidants, ezinje ngeanthocyanins, i-ellagic acid, kunye ne-resveratrol. Ukongeza ekukhuseleni iiseli zakho, ezi zityalo zinokunciphisa umngcipheko wesifo (,).

Olunye uphononongo lubonise ukuba iiblueberries, amaqunube amnyama, kunye namaqunube anomsebenzi ophezulu kakhulu we-antioxidant yeziqhamo ezisetyenziswa rhoqo, ecaleni kweerharnati (4).

Ngapha koko, uphononongo oluninzi luye lwaqinisekisa ukuba ii-antioxidants kwiijikijolo zinokunceda ukunciphisa uxinzelelo lwe-oxidative (,,,,).

Olunye uphononongo kumadoda aphilileyo afumanise ukuba ukutya isixa esinye, i-10-ounce (300-gram) yeeblueberries zanceda ukukhusela i-DNA yabo kumonakalo omkhulu wasimahla ().

Kwesinye isifundo kubantu abasempilweni, ukutya ii-ounces ezili-17 (iigram ezingama-500) ze-strawberry pulp yonke imihla kangangeentsuku ezingama-30 kunciphise umakishi wepro-oxidant ngama-38% ().

ISISHWANKATHELO Amaqunube aphezulu kwii-antioxidants ezinjenge-anthocyanins, ezinokukhusela iiseli zakho kumonakalo omkhulu wasimahla.

2. Ngamana unokunceda ukuphucula iswekile yegazi kunye nokuphendula kwe-insulin

Amajikijolo angaluphucula ushukela wegazi kunye namanqanaba e-insulin.

Ityhubhu yovavanyo kunye nezifundo zabantu zibonisa ukuba zinokuzikhusela iiseli zakho kumanqanaba aphezulu eswekile yegazi, zincede ekunyuseni ubuntununtunu be-insulin, kunye nokunciphisa iswekile yegazi kunye nokuphendula kwe-insulin kwizidlo ezineswekile eninzi (10,,,).

Ngokubalulekileyo, ezi ziphumo zibonakala zenzeka kubantu abasempilweni nakwabo banokunganyangeki ne-insulin.

Kwisifundo esinye kwabasetyhini abasempilweni, ukutya ii-ounces ezi-5 (i-150 yeegram) zee-strawberry ezicociweyo okanye amajikijolo axutywe nesonka kukhokelele ekunciphiseni ama-24-26% kumanqanaba e-insulin, xa kuthelekiswa nokutya isonka sodwa ().

Ngapha koko, kufundo lweeveki ezintandathu, abantu abatyebe kakhulu abanokunganyangeki kwe-insulin abasele iblueberry smoothie kabini ngemini bafumana ukuphucuka okukhulu kubukhali be-insulin kunabo batya i-smoothies engenajikijolo ().

ISISHWANKATHELO Amajikijolo anokuphucula iswekile yegazi kunye neempendulo ze-insulin xa usitya ukutya okune-carb ephezulu okanye kufakwe kwii-smoothies.

3. Phezulu kwifayibha

Amajikijolo ngumthombo olungileyo wefayibha, kubandakanya nefayibha enyibilikayo. Izifundo zibonisa ukuba ukusebenzisa ifayibha enyibilikayo kunciphisa ukuhamba kokutya kwindlela yakho yokwetyisa, okukhokelela ekunciphiseni indlala kunye nokwanda kweemvakalelo zokugcwala.

Oku kunokunciphisa ukutya kwakho kwekhalori kunye nokwenza ulawulo lobunzima lube lula (,).

Ngaphezulu, ifayibha inceda ukunciphisa inani leekhalori ozifunxa kwizidlo ezixubekileyo. Olunye uphononongo lufumanise ukuba ukuphindaphinda ukutya kwakho ifayibha kunokukwenza ukuba uthathe ii-calories ezingama-130 ezimbalwa ngosuku ().

Ukongeza, umxholo wefayibha ephezulu yamajikijolo uthetha ukuba asezantsi kwi-digestible okanye kwi-net carbs, ebalwa ngokususa i-fiber kwi-carbs iyonke.

Nantsi i-carb kunye nefayibha yokubala ye-3.5 ounces (100 gram) yamajikijolo (18, 19, 20, 21):

• Iirasberries: I-11.9 gram yee-carbs, ezi-6.5 zazo zi-fiber
• Amaqunube amnyama: I-10.2 gram yee-carbs, 5.3 zazo zi-fiber
• Ierberberries: 7.7 iigrem ze-carbs, i-2.0 yazo ifayibha
• Iiblueberries: Iigram ze-14.5 ze-carbs, i-2.4 yazo ifayibha

Qaphela ukuba ubungakanani obuqhelekileyo bokutya amaqunube yindebe e-1, eguqula iye malunga nee-ounces eziyi-4.4-5.3 (125-150 gram) kuxhomekeke kuhlobo.

Ngenxa yomxholo we-carb ephantsi, amajikijolo anokutya okune-carb esezantsi.

ISISHWANKATHELO Amajikijolo ane-fiber, enokunyusa ukugcwala, kunye nokunciphisa ukutya kunye nenani leekhalori zomzimba wakho ezifunxwa kukutya okuxubekileyo.

4. Nika izondlo ezininzi

Amajikijolo asezantsi kwiikhalori kwaye anesondlo kakhulu. Ukongeza ekubeni phezulu kwii-antioxidants, zikwaqulathe iivithamini kunye neeminerali ezininzi.

Amaqunube, ingakumbi amaqunube, anevithamini C eninzi. Eneneni, ikomityi enye (150 gram) yamaqunube inika i-150% yeRDI yovithamini C (20).

Ngaphandle kwevithamini C, onke amajikijolo ayafana ngokwamavithamini kunye neeminerali.

Apha ngezantsi kukho umxholo wesondlo we-3.5-ounce (100-gram) yokukhonza amaqunube amnyama (19):

• Iikhalori: 43
• Vitamin C: I-35% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Imanganizi: Iipesenti ezingama-32 ze-RDI
• Vitamin K1: Iipesenti ezingama-25 ze-RDI
• Ibhrasi: I-8% ye-RDI
• Umntu: I-6% ye-RDI

I-calorie count ye-3.5 ounces (100 gram) yamajikijolo isukela kuma-32 amaqunube ukuya kuma-57 ee-blueberries, isenza amajikijolo ezinye zeziqhamo zekhalori ezisezantsi (20, 21).

ISISHWANKATHELO Amajikijolo asezantsi kwiikhalori kodwa zityebile kwiivithamini kunye neeminerali ezininzi, ngakumbi ivithamin C kunye nemanganizi.

5. Nceda ukulwa nokuvuvukala

Amajikijolo aneempawu ezinamandla ezichasayo.

Ukudumba kukuzikhusela komzimba wakho kukosuleleka okanye ukwenzakala.

Nangona kunjalo, indlela yokuphila yale mihla ihlala ikhokelela kukudumba okugqithisileyo, ixesha elide ngenxa yoxinzelelo olwandileyo, ukungonelisi komzimba kunye nokukhetha ukutya okungenampilo.

Olu hlobo lokudumba okungapheliyo kukholelwa ekubeni lunegalelo kwiimeko ezinje ngeswekile, isifo sentliziyo, kunye nokutyeba kakhulu (,,).

Uphononongo lubonisa ukuba ii-antioxidants kwiiberry zinokunceda ekumakisheni asezantsi okudumba (,,,).

Kwisifundo esinye kubantu abatyebe ngokugqithiseleyo, abo basela isiselo se-sitrobheli kunye ne-carb ephezulu, ukutya okunamafutha aphezulu baqaphele ukwehla okubaluleke ngakumbi kubamakishi abathile abanokudumba kuneqela lolawulo ().

ISISHWANKATHELO Amaqunube anokunceda ukunciphisa ukudumba kunye nokunciphisa umngcipheko wesifo sentliziyo kunye nezinye iingxaki zempilo.

6. Ngamana unokunceda ukuthoba amanqanaba e-cholesterol

Amaqunube kukutya okusempilweni kwintliziyo.

Amaqunube amnyama kunye namaqunube abonakalisiwe ukunceda ukuthoba i-cholesterol kubantu abatyebe kakhulu okanye abane-metabolic syndrome (,,,,,).

Kwisifundo seeveki ezisi-8, abantu abadala abane-metabolic syndrome abatya isiselo esenziwe ngamaqunube omiswe ngumkhenkce mihla le bafumana ukuhla nge-11% kwi-LDL (embi) ye-cholesterol ().

Ngaphezu koko, amaqunube anokunceda ukuthintela i-cholesterol ye-LDL ekubeni yenze ioksijini okanye yonakaliswe, ekukholeleka ukuba yeyona nto iphambili kwisifo sentliziyo (,,,,,).

Kuphononongo olulawulwayo kubantu abatyebe kakhulu, abo batya ii-ounces eziyi-1.5 (iigram ezingama-50) zeblueberries zomiswe ngumkhenkce kangangeeveki ezisi-8 baqaphela ukuncitshiswa kwama-28% kumanqanaba e-LDL ()

ISISHWANKATHELO Amaqunube abonakalisiwe ukuthoba amanqanaba e-cholesterol e-LDL (amabi) kwaye ancede ukuyikhusela ekubeni yi-oxidized, enokunciphisa umngcipheko wesifo sentliziyo.

7. Inokuba ilungile kulusu lwakho

Amaqunube anokunceda ekunciphiseni ukushwabana kolusu, njengoko ii-antioxidants zawo zinceda ukulawula iiradicals zasimahla, esinye sezizathu eziphambili zomonakalo wolusu onegalelo ekugugeni ().

Nangona uphando lulinganiselwe, i-ellagic acid ibonakala inoxanduva lwezinye izibonelelo ezinxulumene nolusu zamajikijolo.

Ityhubhu yovavanyo kunye nezifundo zezilwanyana zibonisa ukuba le antioxidant inokukhusela ulusu ngokuthintela ukuveliswa kwee-enzymes ezonakalisa i-collagen kulusu olonakaliswe lilanga (,,).

I-Collagen yiprotein eyinxalenye yesakhiwo solusu lwakho. Ivumela ulusu lwakho ukuba lolule kwaye luhlale luqinile. Xa i-collagen yonakele, ulusu lwakho lunokugungqa kwaye luphuhlise imibimbi.

Kwesinye isifundo, ukusebenzisa i-ellagic acid kulusu lweempuku ezingenaboya ezivezwe kukukhanya kwe-ultraviolet iiveki ezisibhozo kunciphise ukudumba kwaye kwanceda ukukhusela i-collagen kumonakalo ().

ISISHWANKATHELO Amaqunube ane-antioxidant ellagic acid, enokunceda ukunciphisa imibimbi kunye neminye imiqondiso yokuguga kolusu okunxulumene nokukhanya kwelanga.

8. Ngamana unokunceda ukukhusela kumhlaza

Ii-antioxidants ezininzi kwiijikijolo, kubandakanya i-anthocyanins, i-ellagic acid, kunye ne-resveratrol, inokunciphisa umngcipheko womhlaza (, 43,).

Ngokukodwa, izilwanyana kunye nezifundo zabantu zibonisa ukuba amajikijolo anokukhusela kumhlaza wesisu, umlomo, isifuba kunye nekholon (,,,,).

Kuphononongo lwabantu abangama-20 abanomhlaza wekolon, ukutya ii-ounces ezi-2 (i-60 yeigram) zerabhisi ezomiswe ngumkhenkce kangangeeveki ezi-1 ukuya kwezi-9 ziphucule amanqaku okumila kwabanye abathathi-nxaxheba, nangona ingengabo bonke ().

Olunye uphononongo lwetyhubhu yovavanyo lufumanise ukuba zonke iintlobo zerubber zineempembelelo ezomeleleyo, ezikhuselayo kwiiseli zomhlaza wesibindi, nokuba ziphezulu okanye ziphantsi kwii-antioxidants ().

ISISHWANKATHELO Amaqunube abonakalisiwe ukuba anciphisa amanqaku ahambelana nokukhula kwethumba kwizilwanyana nakubantu abaneentlobo ezahlukeneyo zomhlaza.

9. Unokuyonwabela phantse kuzo zonke iintlobo zokutya

Amaqunube anokufakwa kwiintlobo ezininzi zokutya.

Nangona abantu abakwi-carb ephantsi kunye nokutya kwe-ketogenic bahlala beziphepha iziqhamo, uhlala ukonwabela amajikijolo ngokumodareyitha.

Umzekelo, ikomityi yekomityi enika amaqunube amnyama (70 gram) okanye amaqunube (60 gram) iqulethe ngaphantsi kwe-4 gram yee-carbs ezigayekayo (18, 19).

Amanani e-liberal amajikijolo anokufakwa kwi-paleo, iMeditera, imifuno, kunye nokutya kwevegan.

Kubantu abafuna ukunciphisa umzimba, iikhalori ezimbalwa kwiitrobri zibenza bakulungele ukubandakanya izidlo, amashwamshwam, okanye iidizethi.

Amajikijolo e-organic kunye nasendle ngoku afumaneka ngokubanzi kwiindawo ezininzi zehlabathi. Xa bengekho ngexesha lonyaka, amaqunube aqanduselweyo anokuthengwa aze anyibilikiswe njengoko kufuneka.

Abantu ekukuphela kwabo abafuna ukunqanda amajikijolo ngabo bafuna ukutya okunefayibha esezantsi kwiziphazamiso ezithile zokwetyisa, kunye nabantu abangadibani namajikijolo. Ukunyanga komzimba kwi-strawberry kuqhelekile.

ISISHWANKATHELO Amajikijolo anokuzonwabisa kuninzi lokutya, njengoko zincinci kwiikhalori kunye ne-carbs kwaye zifumaneka ngokubanzi ngokutsha okanye ezinqabileyo.

10. Ngamana unokunceda ukugcina imithambo yakho isempilweni

Ukongeza ekwehliseni i-cholesterol, amajikijolo abonelela ngezinye izibonelelo zempilo yentliziyo, kubandakanya ukuphucula ukusebenza kwemithambo yakho.

Iiseli ezihamba kwimithambo yegazi yakho zibizwa ngokuba ziiseli ze-endothelial. Banceda ukulawula uxinzelelo lwegazi, ukugcina igazi lingadibani, kunye nokwenza eminye imisebenzi ebalulekileyo.

Ukudumba okugqithisileyo kunokonakalisa ezi seli, kuthintele ukusebenza ngokufanelekileyo. Oku kubizwa ngokuba kukungasebenzi kakuhle kwe-endothelial, umngcipheko omkhulu wesifo sentliziyo ().

Amajikijolo afunyenwe ephucula ukusebenza kwe-endothelial kwizifundo zabantu abadala abasempilweni, abantu abane-metabolic syndrome, kunye nabantu abatshayayo (,,,,,).

Kwisifundo esilawulwayo kubantu abangama-44 abane-metabolic syndrome, abo batya i-blueberry smoothie yemihla ngemihla babonisa ukuphucuka okubonakalayo ekusebenzeni kwe-endothelial, xa kuthelekiswa neqela lolawulo ().

Nangona amajikijolo amatsha ethathwa njengasempilweni, amaqunube akwimo egqityiweyo anokubonelela ngezibonelelo ezisempilweni.Iimveliso zeebhaki ezibhakiweyo zithathwa njengelungiswa, ngelixa amaqunube omiswe ngumkhenkce engenjalo.

Olunye uphononongo lufumanise ukuba nangona ukubhaka iiblueberries kunciphise umxholo we-anthocyanin, i-antioxidant concentrations iyonke ihlala injalo. Umsebenzi we-Arterial uphuculwe ngokufanayo kubantu abatya amaqunube abhakiweyo okanye omileyo ().

ISISHWANKATHELO Amajikijolo afunyenwe ephucula ukusebenza kwe-arterial kwizifundo ezininzi kubantu abasempilweni, abo bane-metabolic syndrome, kunye nabantu abatshayayo.

11. okumnandi yedwa okanye kwiiresiphi esempilweni

Ngokuqinisekileyo amaqunube amnandi. Benza isidlo esimnandi okanye iswiti, nokuba usebenzisa uhlobo olunye okanye umxube wezimbini okanye nangaphezulu.

Nangona zinencasa ngokwendalo kwaye azidingi sinencasa eyongezelelekileyo, ukongeza isuntswana lesiciko esinzima okanye esityakatyiweyo sinokuziguqula zibe yidijithali entle.

Kwisidlo sakusasa, zama amajikijolo afakwe i-yogurt ecacileyo, i-cottage cheese, okanye i-ricotta ushizi, kunye namantongomane atyunjiweyo.

Enye indlela yokubandakanya amaqunube ekudleni kwakho yinxalenye yesaladi.

Ukufumanisa ngokungafaniyo amaqunube ngokungapheliyo, khangela i-intanethi kwiiresiphi ezisempilweni.

ISISHWANKATHELO Amajikijolo amnandi xa enikwa wedwa, ngekhilimu, okanye kwiiresiphi ezisempilweni.

Umgca wezantsi

Amaqunube amnandi kakhulu, anesondlo kakhulu, kwaye anikezela ngezibonelelo ezininzi zempilo, kubandakanya nentliziyo kunye nolusu.

Ngokuzibandakanya kwisidlo sakho rhoqo, ungayiphucula impilo yakho iyonke ngendlela emnandi kakhulu.