Ngaba izitya zeAcai ziphilile? Iikhalori kunye nesondlo

Umxholo

• Ubungakanani besondlo
• Sisityebi kwii-antioxidants
• Ishukela ephezulu kunye neekhalori
• Uyenza njani izitya ze-acai
• Umgca wezantsi
• Isidlo esifanelekileyo sokuLungiselela isidlo sakusasa nangaphaya kwaso

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Kwiminyaka yakutshanje, izitya ze-acai ziye zaba yenye yezona zinto zityebileyo zokutya kwezentengiso.

Zilungiselelwe kwi-acai berries ehlanjululweyo - iziqhamo ezikhuliswe kuMbindi naseMzantsi Melika - kwaye zisebenza njenge-smoothie kwisitya okanye kwiglasi, ifakwe iziqhamo, amantongomane, imbewu, okanye i-granola.

Eyaziwa ngokuba ngumbala oqaqambileyo, ukuthungwa okucocekileyo, kunye nokuhlukahluka, izitya ze-acai zithathwa njenge-superfood e-antioxidant. Ngakolunye uhlangothi, isitya sinokuphakama kweekhalori kunye noshukela olongezelelweyo, kwaye abanye bathi bangenza ingozi ngaphezu kokulungileyo xa kuziwa kwimpilo yakho.

Eli nqaku lijonga ngakumbi izibonelelo kunye nokusilela kwi-acai Bowls ukumisela ukuba zisempilweni na.

Ubungakanani besondlo

Iprofayile yesondlo kwisitya sakho se-acai iyahluka ngokuxhomekeka kwizithako ezisetyenzisiweyo.

Oko kwathiwa, ezininzi izitya ziphezulu kwi-fiber, i-antioxidants, kunye ne-micronutrients ezifana ne-vitamin C, i-manganese kunye ne-potassium.

Ukujonga, isitya se-acai esine-6-gram (170-gram) isitya se-acai sinokuqulatha oku kulandelayo ():

• Iikhalori: 211
• Amafutha: Iigrama ezi-6
• Iprotheni: Iigrama ezi-3
• IiCarbs: Iigrama ezingama-35
• Iswekile: 19 iigrem
• Ifayibha: 7 iigrem

Nangona kunjalo, iintlobo zorhwebo zihlala ziza kwiindawo ezinkulu kakhulu kwaye zinokuqulatha ukuya kuma-600 eekhalori kunye ne-75 gram yeswekile ekusebenzeni kube kanye, kuxhomekeke kukukhetha okukhethiweyo.

Ukongeza kwi-acai berries, izitya ze-acai zihlala zinezinye iziqhamo ezinjenge-strawberry, iiblueberries kunye neebhanana (,,).

Ezi ziqhamo zingumthombo omkhulu we-vitamin C kunye ne-manganese, zombini ezisebenza njenge-antioxidants ezikhusela iiseli zakho kumonakalo we-oxidative obangelwa zizinto ezinobungozi ezaziwa ngokuba zii-free radicals (,).

Ziphezulu kwi-potassium, isondlo esibalulekileyo esilawula amanqanaba oxinzelelo lwegazi kwaye sikhusele nxamnye neemeko ezinje ngokulahleka kwethambo okunxulumene nobudala kunye namatye ezintso ().

Nangona iprofayili yesondlo iyahluka ngokuxhomekeka kwizithako ezisetyenzisiweyo, uninzi lwezitya ze-acai ziphezulu kwifayibha, ii-antioxidants, kunye neevithamini kunye neeminerals, ezinje ngevithamini C, manganese, kunye ne potassium.

Sisityebi kwii-antioxidants

Amajikijolo e-Acai aphezulu kwii-antioxidants ezinceda ukunciphisa iiradicals simahla ukunqanda ukonakala kweeseli zakho ().

Uvavanyo lweetyhubhu zovavanyo lubonisa ukuba amajikijolo e-acai aphezulu kakhulu kwimixube yezityalo eyaziwa ngokuba zii-anthocyanins, kubandakanya iintlobo ezithile ezinjenge-cyanidin 3-glucoside kunye ne-cyanidin 3-rutinoside (,).

Kwisifundo esinye, ukutya i-acai pulp kunye neapilesauce inyuse amanqanaba ee-antioxidants egazini kubantu abadala abasempilweni abali-12 kwiiyure ezingama-24 ().

Izifundo zabantu kunye nezilwanyana zibonisa ukuba ii-acai berries zinokudityaniswa namanqanaba asezantsi e-cholesterol, ukusebenza kwengqondo okungcono, kunye nokwehla kokukhula kwesifo somhlaza wekolon ngenxa yalo mxholo we-antioxidant (,,).

Iicai berries ziphezulu kwii-antioxidants kwaye zinxulunyaniswa nezibonelelo ezininzi zempilo kwizifundo zabantu nezilwanyana.

Ishukela ephezulu kunye neekhalori

Izitya ze-Acai zihlala zinee-toppings ezifana neziqhamo, amandongomane, iimbewu kunye negranola.

Ngelixa ezi zinto zinomsoco zodwa, kulula ukugqithisa ngaphezulu kunye nokufaka i-toppings yakho kwaye ujike i-snack esempilweni ibe kukuzonwabisa okuphezulu kwekhalori.

Ngaphaya koko, izitya ze-acai ezithengwe ezivenkileni nakwiivenkile zokutyela zihlala zithengiswa ngobukhulu besahlulo esikhulu, ngamanye amaxesha ziqulathe iiservice ezimbini ukuya kwezintathu kwisitya esinye.

Ukutya iikhalori ezininzi kunokuba uchitha usuku ngalunye kunokuba negalelo ekuzuzeni ubunzima ngexesha ().

Ngaphezulu, izitya ze-acai ezilungiselelwe ukuthengisa ziphezulu kwiswekile. Ukongeza kwigalelo ekuzuzeni ubunzima, ukutya iswekile eninzi kakhulu kunokukhuthaza ukukhula kweengxaki zesibindi, isifo sentliziyo, kunye nohlobo lweswekile yesi-2 ().

Ezona zikhokelo zangoku zokutya kwabantu baseMelika bacebisa ukunciphisa iswekile oyityayo yemihla ngemihla kungabikho ngaphezulu kweetispuni ezili-12 kwabo balandela ukutya okuneekhalori ezingama-2 000, ezilingana ne-48 yeeshukela ().

I-ounce enye ye-6-ounce (170-gram) ye-acai bowl pack kwi-11 yeeshukela ezongeziweyo, okanye malunga ne-23% yomyinge wosuku ().

Izitya ze-Acai-ngakumbi ezo zilungiselelwe ukuthengisa-ziphezulu kwiikhalori kunye neswekile, ezinokuthi zibe negalelo ekuzuzeni ubunzima kunye nemicimbi yezempilo enjengeengxaki zesibindi, isifo sentliziyo, kunye nohlobo lweswekile yesi-2.

Uyenza njani izitya ze-acai

Enye yeendlela ezilungileyo zokusebenzisa izibonelelo zempilo ezinokubakho kwizitya ze-acai kukwenza eyakho.

Qala ngokudibanisa i-acai purée engenaswekile, efrijiweyo okanye umgubo we-acai ngamanzi amancinci okanye ubisi ukwenza isiseko kwisitya sakho se-acai.

Emva koko, yongeza ukhetho lwakho lwezinto ezinje, ezifana neziqhamo ezisikiweyo, i-cocoo nibs, okanye iicoconut flakes. Kwaye cinga ukongeza amandongomane akho owathandayo, iimbewu, okanye ibhotolo yebhotolo ukukhulisa umxholo weprotheyini kwisitya sakho, ukukugcina uzive ugcwele ixesha elide ().

Oko utshilo, qiniseka ukuba ugcine ii-toppings zakho ngokumodareyitha kwaye unciphise ukhetho oluphezulu lweekhalori ukuba ujonge ukunciphisa umzimba.

Unokuzama ukudibanisa imifuno efana ne-kale okanye isipinashi kwisiseko sakho se-acai isitya sokuqhushumisa ixabiso laso nangakumbi.

Okokugqibela, khumbula ukubeka esweni ubungakanani besabelo sakho ukugcina ukutya kwakho iswekile, iikhabho kunye neekhalori ziphantsi kolawulo.

Ukwenza isitya sakho se-acai ekhaya kunokunyusa izibonelelo ezinokubakho kwezempilo. Qiniseka ukuba ugcine ii-toppings zakho ngokumodareyitha kwaye ujonge ubungakanani besahlulo sakho.

Umgca wezantsi

Izitya ze-Acai zenziwe ngamajikijolo e-acai kwaye iziqhamo zihlala zongezwa, emva koko kufakwe izithako ezinje ngeziqhamo, amandongomane, iimbewu kunye negranola.

Nangona zinezinto ezinesondlo kwaye zityebile kwii-antioxidants, iintlobo zentengiso zihlala zithengiswa ngobukhulu beesahlulo esikhulu kwaye zinokuba sishukela esongezelelekileyo kunye neekhalori.

Ukwenza isitya sakho se-acai ekhaya kunokukunceda ukuba ulungelelanise ubungakanani beesahlulo sakho kwaye yindlela entle yokulawula into oyibekayo kwisitya sakho.

Ukuba ufuna ukulungiselela isitya sakho se-acai, unokufumana i-acai powder kwiivenkile ezikhethekileyo nakwi-intanethi.

Isidlo esifanelekileyo sokuLungiselela isidlo sakusasa nangaphaya kwaso