Yintoni iibherries zegolide? Yonke into ekufuneka uyazi

Umxholo

• Ipakishwe zizondlo
• Izibonelelo zezeMpilo
• Phezulu kwii-Antioxidants
• IneziBonelelo eziNtshutshisayo
• Ngamana unokunyusa ukungazinzi
• Ngamana unokuxhamla iMpilo yeThambo
• Ngamana angaphucula umbono
• Iziphumo ebezingalindelekanga ezinokubakho
• Ungazitya njani
• Umgca osezantsi

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

Amajikijolo egolide aqaqambile, iziqhamo ezinombala weorenji ezinxulumene kakhulu netamatillo. Njenge tomatillos, zisongelwe kwikhoba elinamaphepha elibizwa ngokuba yicalyx ekufuneka isuswe ngaphambi kokutya.

Kancinci kancinci kuneetamati zetsheri, ezi ziqhamo zinencasa eswiti, yetropiki ekhumbuza iphayinaphu kunye nemango. Abantu abaninzi bayayonwabela ipopu yabo enencasa njenge-snack okanye kwiisaladi, iisosi kunye nejamu.

Amajikijolo egolide ayaziwa ngokuba yi-Inca berry, i-Peruvian groundcherry, i-poha berry, i-goldenberry, i-husk cherry kunye ne-cape gooseberry.

Basapho lwe-nightshade kwaye bakhula kwiindawo ezishushu kwihlabathi liphela.

Eli nqaku likuxelela yonke into ekufuneka uyazi malunga namajikijolo egolide, kubandakanya ukutya kwawo, izibonelelo kunye neziphumo ebezingalindelekanga ezinokubakho.

Ipakishwe zizondlo

Amajikijolo egolide anembonakalo entle yezondlo.

Bamba inani elilinganisiweyo leekhalori, ukubonelela nge-74 ngekomityi (i-140 gram). Uninzi lweekhalori zazo zivela kwii-carbs ().

Ubungakanani bokusebenza obufanayo bukwapakisha iigramu ezi-6 zefayibha-ngaphezulu kwe-20% yesalathiso sokutya kwemihla ngemihla (i-RDI).

Ikomityi e-1 (i-140-gram) yokuhambisa amajikijolo egolide aqukethe oku kulandelayo ():

• Iikhalori: 74
• IiCarbs: 15.7 iigram
• Ifayibha: Iigrama ezi-6
• Iprotheni: 2.7 iigrem
• Amafutha: 1 gram
• Vitamin C: I-21% ye-RDI yabafazi kunye ne-17% yamadoda
• Thiamine: I-14% ye-RDI yabafazi kunye ne-13% yamadoda
• URiboflavin: I-5% ye-RDI
• Niacin: I-28% ye-RDI yabafazi kunye ne-25% yamadoda
• Vitamin A: I-7% ye-RDI yabafazi kunye ne-6% yamadoda
• Intsimbi: I-8% ye-RDI yabafazi kunye ne-18% yamadoda
• Iphosphorus: I-8% ye-RDI

Amajikijolo egolide nawo anexabiso eliphezulu le-beta-carotene kunye ne-vitamin K kunye ne-calcium encinci (,).

Amajikijolo egolide aqhayisa ngesixa esimnandi seevithamini, iiminerali kunye nefayibha- ineekhalori ezingama-74 ngekomityi nganye (i-140 gram).

Izibonelelo zezeMpilo

Amajikijolo egolide aqukethe izityalo ezininzi ezinokuthi zichaphazele impilo yakho.

Phezulu kwii-Antioxidants

Amajikijolo egolide aphezulu kwimixube yezityalo ebizwa ngokuba zii-antioxidants ().

Antioxidants zikhusela ngokuchasene nokulungisa umonakalo obangelwe ziiradicals zasimahla, iimolekyuli ezinxulunyaniswa nokuguga kunye nezifo, ezinje ngomhlaza (,).

Ukuza kuthi ga ngoku, uphononongo luchonge iikhompawundi ezingama-34 ezizodwa kwiijikijolo zegolide ezinokuba nezibonelelo zempilo (6).

Ngaphaya koko, iikhompawundi ze-phenolic ezikwijikijolo yegolide zibonisiwe ukuvimba ukukhula kweeseli zomhlaza webele kunye nekholoni kwizifundo zetyhubhu yovavanyo (6).

Kwesinye isifundo se-tube-test, izicatshulwa zeebhanki zegolide ezintsha kunye nezomileyo zifunyenwe ukwandisa ubomi beeseli ngelixa kuthintela ukwakheka kwezinto ezidala umonakalo we-oxidative ().

Isikhumba samajikijolo egolide siphantse saphindeka kathathu isixa se-antioxidants njenge-pulp yabo. Ukongeza, amanqanaba e-antioxidant akwinqanaba lawo xa iziqhamo zivuthiwe ().

IneziBonelelo eziNtshutshisayo

Amakhompawundi kwiijikijolo zegolide ezibizwa ngeanolides zinokuba neziphumo ezichasene nokudumba emzimbeni wakho, ezinokuthi zikhusele umhlaza wekolon ().

Kwesinye isifundo, isicatshulwa esivela kumakhoba amajikijolo egolide sinciphise ukudumba kwiimpuku ezinezifo zesisu ezivuthayo. Ukongeza, iimpuku eziphathwe ngolu hlobo zinamanqanaba asezantsi okumakisha kwizicwili zazo ().

Ngelixa kungekho zifundo zoluntu zithelekisekayo, izifundo zetyhubhu yovavanyo kwiiseli zomntu zibonisa iziphumo ezithembisayo ngokuchasene nokudumba (,,).

Ngamana unokunyusa ukungazinzi

Akukho zifundo zabantu malunga namajikijolo egolide kunye nokusebenza kwamajoni omzimba, kodwa izifundo zetyhubhu yovavanyo zicebisa izibonelelo ezininzi.

Izifundo ezenziwa kwiiseli zomntu ziqaphele ukuba amaqunube egolide anokunceda ukulawula amajoni akho omzimba. Iziqhamo ziqulathe iipolyphenol ezininzi ezithintela ukukhutshwa kweempawu ezithile zokukhusela komzimba ().

Ukongeza, amajikijolo egolide angumthombo olungileyo wevithamini C. Ikomityi enye (i-140 yeegram) ibonelela nge-15.4 mg yale vithamini-21% ye-RDI yabasetyhini kunye ne-17% yamadoda ().

UVitamin C udlala iindima eziphambili kwimpendulo esempilweni yamajoni omzimba ().

Ngamana unokuxhamla iMpilo yeThambo

Amajikijolo egolide aphezulu kwi-vitamin K, ivithamini enamafutha enyibilikayo ebandakanyeka kwimethambo metabolism ().

Le vithamini yinto efunekayo yethambo kunye ne-cartilage kwaye ikwabandakanyeka kumanqanaba okuphuma kwethambo asempilweni, yindlela amathambo aqhekeka ngayo kunye nohlaziyo (15).

Obona bungqina butshanje buchaza ukuba ivithamin K kufuneka ithathwe kunye novithamini D kwimpilo yeethambo ().

Ngamana angaphucula umbono

Amajikijolo egolide abonelela nge-lutein kunye ne-beta-carotene, kunye nezinye iicarotenoids ().

Ukutya okuphezulu kwii-carotenoids kwiziqhamo kunye nemifuno kunxulunyaniswa nomngcipheko ophantsi wokudodobala okunxulumene nobudala be-macular, unobangela ophambili wobumfama ().

Ngokukodwa, i-carotenoid lutein yaziwa ngokuthintela izifo zamehlo ().

I-Lutein kunye nezinye i-carotenoids, kubandakanya i-zeaxanthin kunye ne-lycopene, zikwabonakalisile ukukhusela ekulahlekelweni ngumbono kwisifo seswekile ().

Amajikijolo egolide anokufumana izibonelelo ezininzi kwimpilo yakho. Ziphezulu kwii-antioxidants, zibonisa iziphumo ezichaseneyo nokudumba kwaye zinokukhulisa impilo yethambo kunye nombono.

Iziphumo ebezingalindelekanga ezinokubakho

Amajikijolo egolide angaba netyhefu xa uwatya engavuthwanga.

Amaqunube egolide angavuthwanga aqukethe i-solanine, ityhefu ngokwendalo efumaneka kwimifuno ye-nightshade, enje ngeetapile kunye neetumato ().

I-Solanine inokubangela ukuphazamiseka kokugaya ukutya, kubandakanya ukucofa kunye norhudo- kwaye kunokuba nokubulala kwiimeko ezinqabileyo ().

Ukuze ube kwicala elikhuselekileyo, yitya kuphela amaqunube egolide avuthiweyo angenamalungu aluhlaza.

Ukongeza, khumbula ukuba ukutya amaqunube aphezulu egolide kunokuba yingozi.

Kwisifundo esinye sezilwanyana, iidosi eziphezulu kakhulu zejusi yegolide eyomiswe ngumkhenkce- i-2,273 mg ngepawundi yesisindo somzimba (i-5,000 mg ngekg) yonke imihla-kukhokelela ekonakaleni kwentliziyo kwindoda-kodwa hayi kwiimpuku zabasetyhini. Azikho ezinye iziphumo ebezingalindelekanga eziqwalaselweyo).

Akukho zifundo zexesha elide ezikhuselekileyo kumajikijolo egolide ebantwini.

Ukutya amajikijolo egolide kubonakala kukhuselekile, nangona kungekho zifundo ebantwini. Oko kwathiwa, iziqhamo ezingavuthwanga zinokubangela ukuphazamiseka kokugaya ukutya, kwaye idosi ephezulu yejusi yayo ibonakalisiwe inetyhefu kwizifundo zezilwanyana.

Ungazitya njani

Amajikijolo egolide anokuyonwabela intsha okanye yomile xa amagqabi awo asephepheni esusiwe.

Amajikijolo egolide amatsha anokufumaneka kwiimarike zamafama nakwiivenkile ezininzi zokutya. Amajikijolo omileyo egolide anokuhlala ethengwa kwi-Intanethi.

Nazi ezinye zeendlela onokuthi ufake amajikijolo egolide kwisidlo sakho:

• Yitya ikrwada njengokutya.
• Yongeza kwisaladi yeziqhamo.
• Bafafaze ngaphezulu kwesaladi enencasa.
• Bahlanganise kwi-smoothie.
• Zithi nkxu kwisosi yetshokholethi kwidizethi.
• Yiguqule isosi ukuze uyonwabele kunye nenyama okanye intlanzi.
• Benze ijam.
• Bafake kwisaladi yengqolowa.
• Zisebenzise ngaphezulu kweyogathi kunye negranola.

Amajikijolo egolide adibanisa incasa eyahlukileyo phantse kuso nasiphi na isitya okanye into yokutya.

Amajikijolo egolide sisiqhamo esinokutyiwa sitsha okanye somiswe. Zongeza incasa eyahlukileyo kwiijam, iisosi, iisaladi kunye needyuli.

Umgca osezantsi

Nangona amaqunube egolide esondele kakhulu kwii-tomatillos, zinencasa eswiti, yetropiki efana nepinapple kunye nemango.

Ziphezulu kwifayibha, iivithamini, iiminerali kunye nezihlanganisi zezityalo eziluncedo ezinokukhulisa amajoni akho omzimba, ukubona kwamehlo kunye namathambo.

Zityiwa kakhulu xa sele zivuthiwe - kungekho mabala aluhlaza.

Ezi ziqhamo zinencasa zongeza ukungafani, incasa emnandi kwijam, iisosi, iidizethi kunye nokunye.