I-Lychees 101: Amanqaku esondlo kunye neziBonelelo zezeMpilo

Umxholo

• Iinkcukacha ngezondlo
• IiCarbs kunye neeFibers
• Iivithamini kunye neMinerals
• Ezinye iikhompawundi zezityalo
• Oligonol
• Izibonelelo zeMpilo ezinokwenzeka
• Iziphumo ezingalunganga kunye nexhala lomntu ngamnye
• Umgca osezantsi

ILychee (Litchi chinensis) - ekwabizwa ngokuba yi-litchi okanye i-lichee-sisiqhamo esincinci esivela kusapho lwe-soapberry.

Ezinye iziqhamo ezithandwayo kolu sapho zibandakanya i-rambutan kunye ne-longan.

Iilychees zikhuliswa kwimimandla efudumeleyo kwihlabathi liphela kwaye zithandwa ikakhulu kwilizwe labo lase China, kunye nase mpuma Asia.

Zaziwa ngencasa yazo emnandi kunye neentyatyambo, zidla ngokutyiwa zintsha kwaye ngamanye amaxesha zisetyenziswa kwizithambisi zomkhenkce okanye zenziwe ijusi, iwayini, isherbert kunye nejeli.

Bangumthombo olungileyo weevithamini, iiminerali, kunye nee-antioxidants ezisempilweni.

ILychees inesikhumba esingenakutya, esibomvu-pink, isikhumba esikhumba, esisuswe ngaphambi kokusetyenziswa. Inyama imhlophe kwaye ijikeleze imbewu emnyama embindini.

Iinkcukacha ngezondlo

ILychees ikakhulu yenziwe ngamanzi kunye neikhabhohote- ezenza ama-82% kunye ne-16.5% yeziqhamo, ngokulandelelana ().

I-3.5-ounce (100-gram) enika ii-lychees ezintsha inika ezi zondlo zilandelayo. Itheyibhile engezantsi ibonisa izondlo eziphambili kwii-lychees ezintsha ():

• Iikhalori: 66
• Iprotheni: 0.8 iigrem
• IiCarbs: 16.5 iigrem
• Iswekile: 15.2 iigrem
• Ifayibha: 1.3 iigram
• Amafutha: 0.4 iigrem

IiCarbs kunye neeFibers

Ngaphandle kwamanzi, ii-lychees zihlala zenziwe nge-carbs.

I-lychee enye-nokuba intsha okanye yomisiwe-iqulethe i-1.5-1.7 yeegramu zecarbs ().

Uninzi lwee-carbs kwii-lychees zivela kwiswekile, ezijongene nencasa yazo emnandi. Zisezantsi kakhulu kwifayibha.

Iivithamini kunye neMinerals

ILychees ngumthombo ofanelekileyo weevithamini kunye neeminerali, kubandakanya:

• Vitamin C: Eyona vithamini ininzi kwii-lychees. I-lychee enye ibonelela nge-9% ye-Reference Daily Intake (RDI) ye-vitamin C ().
• Ibhrasi: ILychees ngumthombo ofanelekileyo wobhedu. Ukutya okungonelanga ngobhedu kunokuba neziphumo ezibi kwimpilo yentliziyo ().
• Potassium: Isondlo esisemgangathweni esinokuphucula impilo yentliziyo xa sisitya ngokwaneleyo ().

Iilychees ngokuyintloko zidityaniswe namanzi kunye neecarbs, uninzi lwazo iswekile. Xa kuthelekiswa nezinye iziqhamo ezininzi, ziphantsi kwifayibha. Ziye ziphezulu kwi-vitamin C kwaye zinika ixabiso elifanelekileyo lobhedu kunye ne-potassium.

Ezinye iikhompawundi zezityalo

Njengezinye iziqhamo, ii-lychees zingumthombo olungileyo wezixhobo ezahlukeneyo ze-antioxidant.

Ngapha koko, zixeliwe ukuba ziqulathe amanqanaba aphezulu e-antioxidant polyphenols kunezinye iziqhamo eziqhelekileyo ().

I-antioxidants kwii-lychees zibandakanya:

• Epicatechin: I-flavonoid enokuphucula impilo yentliziyo kunye nokunciphisa umngcipheko womhlaza nesifo seswekile (,).
• Rutin: I-flavonoid enokunceda ukukhusela kwizifo ezingapheliyo, ezinje ngomhlaza, isifo seswekile, kunye nesifo sentliziyo (,).

Oligonol

I-Oligonol sisongezelelo sokutya esidla ngokukhankanywa ngokunxulumene nee-lychees.

Ingumxube welungelo elilodwa lomenzi we-antioxidants (proanthocyanidins) ethathwe kulusu lwe-lychee kunye neti eluhlaza, eyenziwe yi-Amino Up Chemical Corporation eJapan.

Ii-antioxidants ziguqulwe ngokwamachiza ukonyusa ukufunxwa kwakho emathunjini akho).

Izifundo ezininzi zibonisa ukuba i-Oligonol inokunciphisa amanqatha esiswini, ukudinwa, kunye nokudumba emva kokuzilolonga (, 10,,).

Nangona kunjalo, njengoko ingafumaneki ngokwendalo kwiziqhamo ze-lychee, iziphumo zayo zempilo azisebenzi kwii-lychees.

Njengazo zonke iziqhamo kunye nemifuno, ii-lychees zingumthombo olungileyo wama-antioxidants kunye nezinye izityalo ezinempilo. Oku kubandakanya i-epicatechin kunye ne-rutin. Ii-lychees ezintsha azinayo nayiphi na i-Oligonol, njengoko kusoloko kusenziwa njalo.

Izibonelelo zeMpilo ezinokwenzeka

Iziphumo zempilo zeelitshi azikafundwa okwangoku.

Nangona kunjalo, kubandakanya iintlobo zeziqhamo kunye nemifuno ekutyeni kwakho kunokuyiphucula impilo yakho kunye nokunciphisa umngcipheko wezifo ezininzi ezinganyangekiyo (,,).

Iilychees ziqukethe amaminerali asempilweni, iivithamini, kunye nee-antioxidants, ezinje nge potassium, ithusi, ivithamin C, i-epicatechin kunye ne-rutin.Oku kunokunceda ukukhusela isifo sentliziyo, umhlaza, kunye neswekile (,,,).

Izifundo zezilwanyana zikwabonisa ukuba isicatshulwa se-lychee sinokunceda ukulwa nomhlaza wesibindi ().

Okwangoku, izifundo ezizezinye ziyafuneka ukuqinisekisa izibonelelo zempilo zeeleki ebantwini.

Iziphumo zempilo zeelitshi azifundwanga ngokuthe ngqo. Nangona kunjalo, ziqulathe izakha mzimba kunye nee-antioxidants ezibalulekileyo kwimpilo.

Iziphumo ezingalunganga kunye nexhala lomntu ngamnye

Xa zityiwa ngokumodareyitha njengenxalenye yokutya okusempilweni, ii-lychees azinazo naziphi na iziphumo ezibi ezaziwayo zezempilo.

Nangona kunjalo, ii-lychees zinxulunyaniswa nokudumba kwengqondo eMzantsi nase Mzantsi mpuma Asia.

Nokuba ii-lychees zinoxanduva azicacanga kwaphela, kodwa oososayensi bafumanise ukuba ityhefu hypoglycin A inokuba noxanduva. Izifundo ezongezelelweyo ziyafuneka (,).

Ukongeza, ii-lychees zinokubangela ukusabela okungafunekiyo kwiimeko ezinqabileyo ().

Nangona ii-lychees zinxulunyaniswa nokudumba kwengqondo kwiindawo ezithile zaseAsia, akuqinisekanga ukuba zezona zinetyala. Ukutya iileyili ngokumodareyitha kufanelekile ukuba kukhuseleke kuninzi lwabantu.

Umgca osezantsi

Iilychees ziyathandwa kuMazantsi mpuma eAsia nase China kodwa zixhaphake kakhulu kwamanye amazwe.

Banencasa eswiti kunye neentyatyambo kwaye zingumthombo olungileyo wevithamini C kunye nee-antioxidants ezininzi eziluncedo. Oku kubenza babe longezo olugqwesileyo kukutya okusempilweni.