Izibonelelo ezi-5 zeMpilo zeAcai Berries

Umxholo

• Yintoni iiAcai Berries?
• 1. Zizondlo-ezixineneyo
• 2. Zithwele ii-Antioxidants
• 3. Banokuphucula amaNqanaba eCholesterol
• 4. Banokuba nesiphumo sokuLwa noMhlaza
• 5. Banako ukukhulisa ukusebenza kweBongo
• Ukusilela okunokubakho kwii-Acai Berries
• Uyitya njani iAcai
• Umgca osezantsi

Amajikijolo eacai “sisiqhamo sodidi” saseBrazil. Bazalelwe kwingingqi yeAmazon apho bakukutya okuyintloko.

Nangona kunjalo, kutshanje bafumene ukuthandwa kwihlabathi liphela kwaye banconywa ngokuba luncedo ngokukodwa kwimpilo nakwintlalo-ntle.

Esi siqhamo simnyama limfusa ngokuqinisekileyo sipakisha ukutya okuninzi, kwaye sinokuba nezibonelelo zempilo, kubandakanya ezi-5 ezichazwe kweli nqaku.

Yintoni iiAcai Berries?

Amajikijolo e-Acai zi-1-intshi (2.5-cm) iziqhamo ezijikelezileyo ezikhula kwimithi yesundu ye-acai kumahlathi emvula akuMbindi nase Mzantsi Melika. Banesikhumba esimnyama esimfusa kunye nenyama etyheli ejikeleze imbewu enkulu.

Ngenxa yokuba zinemingxunya efana neeapilkosi kunye neminquma, ngobuchwephesha abuyiyo iberry, kodwa endaweni yoko yidrupe. Nangona kunjalo, zihlala zibizwa ngokuba ngamajikijolo.

Kwihlathi elinemvula laseAmazon, iicai berries zihlala zihamba nokutya.

Ukuze zenziwe zityiwe, zifakwe emanzini ukuthambisa ulusu lwangaphandle oluqinileyo kwaye zicocwe ukuze zenze incam emnyama emfusa.

Banokungcamla komhlaba okuhlala kuchazwa njengomnqamlezo phakathi kwamaqunube amnyama kunye netshokholethi engenaswekile.

Amajikijolo amatsha e-acai anobomi beshelufu obufutshane kwaye awafumaneki ngaphandle kwalapho akhuliswe khona. Njengokuthunyelwa kwelinye ilizwe, zithengiswa njengeziqhamo eziqanduselwe iziqhamo, umgubo owomileyo okanye ijusi ecofiweyo.

Amaqunube e-Acai ngamanye amaxesha asetyenziselwa ukunambitha iimveliso zokutya, kubandakanya neembotyi zejeli kunye ne-ayisi khrim, ngelixa ezinye izinto ezingezizo zokutya ezinje ngeekhrim zomzimba zineoyile ye-acai.

Iicai berries zikhula kwimithi yesundu ye-acai kwihlathi elinemvula laseAmazon. Ziye zenziwe zibe yimpuphu ngaphambi kokutya.

1. Zizondlo-ezixineneyo

Amajikijolo e-Acai aneprofayili eyahlukileyo yesondlo kwisiqhamo, njengoko enamafutha aphezulu neswekile isezantsi.

Iigram ezili-100 zeziqhamo eziqanduselweyo zinokonakala okulandelayo kwesondlo ():

• Iikhalori: 70
• Amafutha: 5 iigrem
• Amafutha agcwalisiweyo: 1.5 iigrem
• IiCarbs: 4 iigrem
• Iswekile: 2 iigrem
• Ifayibha 2 iigrem
• Vitamin A: I-15% ye-RDI
• Ikhalsiyam: 2% yeRDI

Ngokophando lwe-Venezuela, i-acai berries inezinye iiminerali, kubandakanya i-chromium, i-zinc, i-iron, ithusi, i-manganese, i-magnesium, i-potassium kunye ne-phosphorus ().

Kodwa ezinye zeenzuzo ze-acai zezempilo zinamandla zivela kwimixube yezityalo.

Eyona ibalulekileyo kwezi zi-anthocyanins, ezinika amajikijolo e-acai umbala wawo omfusa ngokunzulu kwaye asebenze njengee-antioxidants emzimbeni.

Unokufumana ianthocyanins kwezinye ukutya okuluhlaza okwesibhakabhaka, okumnyama nokumfusa, ezinje ngeembotyi ezimnyama kunye neeblueberries.

Amajikijolo e-Acai anamafutha asempilweni kunye namaxabiso asezantsi eswekile, kunye nokulandelwa kweeminerali kunye nezixhobo zezityalo, kubandakanya neanthocyanins.

2. Zithwele ii-Antioxidants

Ii-antioxidants zibalulekile kuba zithomalalisa imiphumo emibi yomzimba wonke.

Ukuba ii-radicals zasimahla azicothiswanga zii-antioxidants, zinokonakalisa iiseli kwaye zikhokelele kwizifo ezininzi, kubandakanya neswekile, umhlaza kunye nesifo sentliziyo ().

Amajikijolo e-Acai anexabiso eliphezulu kakhulu le-antioxidants, evelisa ezinye iziqhamo ezityebileyo njenge-blueberries kunye ne-cranberries (4).

Umxholo we-antioxidant wokutya ulinganiswa ngokwenqaku le-Oxygen Radical Absorbance Capacity (ORAC).

Kwimeko ye-acai, i-100 gram ye-pulp efriziwe ine-ORAC ye-15,405, ngelixa inani elifanayo leeblueberries linamanqaku angama-4,669 (4).

Lo msebenzi wokulwa ne-antioxidant uvela kwinani lezixhobo ze-acai, kubandakanya i-anthocyanins (5,).

Ngo-2008, abaphandi banika amavolontiya angama-12 azila ukutya i-acai pulp, ijusi ye-acai, i-appleauce okanye isiselo esingenazo i-antioxidants ngamaxesha amane ahlukeneyo emva koko bavavanya igazi labo kwi-antioxidants ().

Zombini i-acai pulp kunye ne-applesauce ziphakamise amanqanaba e-antioxidant abathathi-nxaxheba, oko kuthetha ukuba i-antioxidant compounds kwi-acai ifakwe kakuhle emathunjini ().

Ikwabonisa ukuba i-acai pulp ngumthombo ongcono wee-antioxidants kunejusi ye-acai.

I-Acai ityebile ngokumangalisayo kwii-antioxidants, iziqhayisa kathathu isixa esifumaneka kwiiblueberries.

3. Banokuphucula amaNqanaba eCholesterol

Izifundo zezilwanyana zicebise ukuba i-acai inokunceda ukuphucula amanqanaba e-cholesterol ngokunciphisa inani elipheleleyo kunye ne-LDL cholesterol (,,).

Kwaye kunokwenzeka ukuba inokuba nefuthe elifanayo ebantwini.

Isifundo sika-2011 sasinabantu abadala abangama-10 abagqithisileyo abatya i-acai smoothies kabini yonke imihla kwinyanga enye. Ngokubanzi, babene-cholesterol esezantsi epheleleyo kunye "nembi" ye-LDL ekupheleni kophononongo ().

Nangona kunjalo, bekukho iingxaki ezimbalwa kolu phando. Yayincinci, yayingenalo iqela lolawulo kwaye ifumana inkxaso-mali yayo kumthengisi ophambili we-acai.

Nangona uphando olongezelelweyo lufunekayo, kunokwenzeka ukuba i-anthocyanins kwi-acai inokuba noxanduva lwefuthe labo elihle kumanqanaba e-cholesterol, kuba izifundo ziye zadibanisa esi sityalo senkqubela phambili kwi-HDL nakwi-LDL cholesterol ().

Ukongeza, i-acai iqulethe ii-sterols zezityalo, ezithintela i-cholesterol ekufunxweni ngumzimba wakho ().

Izifundo ezininzi zezilwanyana kwaye ubuncinci isifundo esinye sabantu sicebise ukuba i-acai inokunceda ukuthoba amanqanaba e-cholesterol egazini.

4. Banokuba nesiphumo sokuLwa noMhlaza

Ngelixa kungekho mntu ungumkhuseli womlingo ekulweni nomhlaza, okunye ukutya kuyaziwa ukuyeka iiseli zomhlaza ekusekeni nasekusasazeni.

Zombini ityhubhu yovavanyo kunye nezifundo zezilwanyana zityhile olu hlobo lwesiphumo sokulwa umhlaza kwi-acai (,,,,).

Kwiimpuku, i-acai pulp inciphise imeko yomhlaza wekolon kunye nomhlaza wesinyi (,).

Nangona kunjalo, uphononongo lwesibini kwiimpuku lufumanise ukuba alunampembelelo kumhlaza wesisu ().

Abaphandi bagqibe kwelokuba i-acai inokuba nenxaxheba ekunyangeni umhlaza kwixa elizayo, kodwa kufuneka uphando olongezelelekileyo, kubandakanya nabantu.

Kwizifundo zesilwanyana kunye novavanyo lweetyhubhu, i-acai ibonakalise ukubakho njenge-arhente yokulwa nomhlaza. Izifundo ezingakumbi ziyafuneka ukumisela isiphumo sayo ebantwini.

5. Banako ukukhulisa ukusebenza kweBongo

Izinto ezininzi ezityalwayo kwi-acai zinokukhusela nengqondo yakho kumonakalo njengoko uneminyaka yobudala ().

Izifundo ezininzi zibonise olu hlobo lwesiphumo sokukhusela kwiigundane zebhu (,,,).

Ii-antioxidants kwi-acai zichasene neziphumo ezonakalisayo zokudumba kunye ne-oxidation kwiiseli zengqondo, ezinokuthi zichaphazele kakubi imemori kunye nokufunda ().

Kwisifundo esinye, i-acai ide yanceda ukuphucula inkumbulo kwiigundane ezigugayo ().

Enye yeendlela apho ingqondo ihlala isempilweni kukucoca iiseli ezinetyhefu okanye ezingasasebenziyo, inkqubo eyaziwa ngokuba yi-autophagy. Yenza indlela yokuba imithambo-luvo emitsha yenze, ikhulisa unxibelelwano phakathi kweeseli zengqondo.

Njengoko uneminyaka yobudala, le nkqubo isebenza kancinci ngokufanelekileyo. Nangona kunjalo, kuvavanyo lweelebhu, isicatshulwa se-acai sincedile ekuvuseleleni le mpendulo "yokugcina indlu" kwiiseli zengqondo (23).

I-Acai inokuphikisana nemiphumo eyonakalisayo yokuvuvukala kunye ne-oxidation kwingqondo kwaye incede ekuvuseleleni impendulo yayo "yokugcina indlu".

Ukusilela okunokubakho kwii-Acai Berries

Ngenxa yokuba i-acai sisiqhamo esisempilweni, isityebi esine-antioxidant, azikho mininzi izithintelo ekuyityeni.

Nangona kunjalo, igama elinye lokulumkisa kukungazixeli kakhulu amabango ezempilo ahambelana noko.

Ngelixa uphando lokuqala lithembisa, uphononongo ngeziphumo zalo kwimpilo yabantu lincinci kwaye lunqabile.

Ke ngoko, kubalulekile ukuthatha amabango ezempilo ngengqolowa yetyuwa.

Kwakhona, gcinani engqondweni ukuba ukuba uyayithenga njenge-pulp eyenziwe ngaphambili, jonga iileyibhile zezithako kwaye uqiniseke ukuba ayinazo izithako.

Ezinye zeepurese zinenqanaba eliphezulu kakhulu leswekile eyongeziweyo.

Ubukhulu becala, i-acai sisiqhamo esisempilweni esineengxaki ezimbalwa. Qiniseka ukuba ujonge iishukela ezongeziweyo.

Uyitya njani iAcai

Kuba amaqunube amatsha e-acai anobomi beshelfu emfutshane, ikakhulu athunyelwa kumazwe angaphandle kwaye afumaneka ngokubanzi kwiifom ezintathu eziphambili - i-purées, umgubo kunye nejusi.

Ijusi ilayishwe nge-antioxidants, kodwa ikwayeyona iswekile iphezulu kunye nokusilela kwifayibha. Nangona, ukuba icociwe, ijusi inokuba ne-antioxidants ezimbalwa ().

Umgubo uhambisa elona xabiso ligcweleyo lezakha mzimba, zikunika ifayibha kunye namafutha, kunye nezixhobo zezityalo.

Oko kuthethiweyo, i-purée yeyona ndlela ifanelekileyo yokonwabela incasa yamaqunube e-acai.

Ukwenza isitya se-acai, hlanganisa i-purée efriziwe engafakwanga ngamanzi okanye ubisi ukuyiguqula ibe sisiseko se-smoothie esinjenge-toppings.

Izihlunu zingabandakanya iziqhamo ezisikiweyo okanye amajikijolo, iicoconut flakes, i-nut butters, i-cocoa nibs okanye imbewu ye-chia.

Unokwenza isitya usebenzisa iacai powder. Yidibanise kwiresiphi yakho oyithandayo ye-smoothie, emva koko uphume kunye nezinto ozithandayo.

Zininzi iindlela zokutya i-acai, kubandakanya nepure eqingqiweyo, umgubo okanye ijusi.

Umgca osezantsi

Ndiyabulela kumxholo wabo ophezulu we-antioxidant, i-acai berries ineenzuzo ezininzi zezempilo.

Zilayishwe ngamachiza anamandla ezityalo asebenza njengee-antioxidants kwaye anokufumana izibonelelo zobuchopho bakho, intliziyo kunye nempilo iyonke.

Banikezela ngamafutha asempilweni kunye nefayibha, okwenza ukuba babe kukutya okunempilo ngokubanzi.

Yonwabela i-acai njenge-smoothie okanye isitya, kodwa lumkela iiswekile ezongeziweyo ezihlala zifumaneka kwiijusi kunye neefriji ezibandayo.