Izibonelelo ezi-7 eziPhezulu zeMpilo kunye nezondlo zePersimmon

Umxholo

• 1. Igcwele Izondlo
• 2. Umthombo oGqwesileyo wee-Antioxidants ezinamandla
• 3. Ngamana Angazuza Impilo Yentliziyo
• 4. Ngamana Unokunceda Ukunciphisa Ukuvuvukala
• 5. Sisityebi kwiFayibha
• 6. Inkxaso Umbono osempilweni
• 7. Imnandi kwaye kulula ukuyongeza kwisidlo sakho
• Umgca osezantsi

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

Ekuqaleni yayivela e-China, imithi ye-persimmon ikhuliswe kumawakawaka eminyaka ngenxa yeziqhamo zayo ezimnandi kunye neenkuni ezintle.

Iziqhamo zazo ezinombala o-orenji zibizwa ngokuba zii-persimmon zaziwa ngokuba nencasa emnandi, efana nobusi.

Ngelixa amakhulu eentlobo ekhona, iintlobo zeHachiya kunye neFuyu ziphakathi kwezona zidumileyo.

Ii-persimmon ezimile okwe ntliziyo ziyaphambuka, nto leyo ethetha ukuba ziphezulu kakhulu kwiikhemikhali zezityalo ezibizwa ngokuba ziitannins ezinika isiqhamo esingavuthwanga incasa eyomileyo nekrakra.

Olu hlobo lwe-persimmon kufuneka luvuthwe ngokupheleleyo ngaphambi kokutya.

Iifersimons ze-Fuyu zikwanazo iitannins, kodwa zithathwa njengezingezo-astringent. Ngokungafaniyo ne-Persia ye-Hachiya, i-Fuyu eyahlukeneyo enee-tomato eyahlukileyo inokuzonwabisa nokuba ingavuthwanga ngokupheleleyo.

I-Persimmons zingatyiwa zintsha, zomisiwe okanye ziphekiwe kwaye zihlala zisetyenziswa kwihlabathi liphela kwiijeli, iziselo, iipayi, iicherry kunye nepudding.

Ayisiyo kuphela i-persimmon emnandi, ipakishwe ngezakha mzimba ezinokunceda impilo yakho ngeendlela ezininzi.

Nazi izibonelelo ezisi-7 zee-persimmon, kubandakanya indlela yokuzibandakanya kukutya kwakho.

1. Igcwele Izondlo

Nangona zincinci ngobukhulu, ii-persimmon zigcwele isixa esimangalisayo sezondlo.

Ngapha koko, ipersimmon enye (168 gram) iqulethe (1):

• Iikhalori: 118
• IiCarbs: Iigrama ezingama-31
• Iprotheni: 1 gram
• Amafutha: 0.3 iigrem
• Ifayibha: Iigrama ezi-6
• Vitamin A: Iipesenti ezingama-55 ze-RDI
• Vitamin C: Iipesenti ezingama-22 ze-RDI
• Vitamin E: I-6% ye-RDI
• Vitamin K: I-5% ye-RDI
• Vitamin B6 (pyridoxine): I-8% ye-RDI
• Potassium: I-8% ye-RDI
• Ibhrasi: I-9% ye-RDI
• Imanganizi: I-30% ye-RDI

I-Persimmons ikwangumthombo olungileyo we-thiamin (B1), i-riboflavin (B2), i-folate, i-magnesium kunye ne-phosphorus.

Ezi ziqhamo zinemibala ziphantsi kweekhalori kwaye zilayishwe ifayibha, zibenza ukuba babe kukutya okulahlekileyo okunciphisayo.

I-persimmon enye iqulethe ngaphezulu kwesiqingatha sokutya okucetyiswayo kwe-vitamin A, ivithamin enyibilikayo enamafutha ebaluleke kakhulu ekusebenzeni komzimba, umbono kunye nokukhula komntwana (2).

Ngaphandle kweevithamini kunye neeminerals, ii-persimmon zineendidi ezininzi zezityalo, kubandakanya iitannins, i-flavonoids kunye ne-carotenoids, ezinokuthi zibe nefuthe elihle kwimpilo yakho ().

Amagqabi esiqhamo se-persimmon nawo aphezulu kwi-vitamin C, i-tannins kunye ne-fiber, kunye nesithako esiqhelekileyo kwiitayi zonyango ().

I-Persimmons ziphezulu kwiivithamini ezibalulekileyo kunye neeminerals, kubandakanya iivithamini A, C kunye no-B, potassium kunye nemanganese. Ziqulathe izixube zezityalo eziluncedo ezinje ngeetannins kunye nee-flavonoids.

2. Umthombo oGqwesileyo wee-Antioxidants ezinamandla

Iipesimmons ziqulathe izixube zezityalo eziluncedo ezineempawu zokulwa ne-antioxidant.

Antioxidants kunceda ukuthintela okanye ukucothisa iseli ngokuchasene noxinzelelo lwe-oxidative, inkqubo ebangelwa ziimolekyuli ezingazinzanga ezibizwa ngokuba zii-radicals zasimahla.

Uxinzelelo lwe-oxidative lunxulunyaniswe nezifo ezithile ezinganyangekiyo, kubandakanya isifo sentliziyo, isifo seswekile, umhlaza kunye neemeko zemithambo-luvo ezinjenge-Alzheimer's ().

Ngethamsanqa, ukutya ukutya okune-antioxidant okunee-persimmon kunokunceda ekulweni uxinzelelo lwe-oxidative kwaye kunokunciphisa umngcipheko wezifo ezithile ezinganyangekiyo.

Ukutya okuphezulu kwii-flavonoids, ezinamandla e-antioxidants afunyanwa kwindawo ephezulu kulusu nakwinyama yee-persimmon, zinxulunyaniswe namazinga asezantsi esifo sentliziyo, ukwehla kwengqondo okunxulumene nobudala kunye nomhlaza wemiphunga ().

I-Persimmons ikwacebile kwi-carotenoid antioxidants ezinjenge-beta-carotene, i-pigment efumaneka kwiziqhamo nemifuno emininzi enemibala eqaqambileyo.

Izifundo zidibanise ukutya okuphezulu kwi-beta-carotene kumngcipheko ophantsi wesifo sentliziyo, umhlaza wemiphunga, umhlaza wecolorectal kunye nesifo se-metabolic ().

Ukongeza, uphononongo kubantu abangaphezu kwama-37,000 olufumanise ukuba abo banesondlo esiphakamileyo se-beta-carotene banomngcipheko omncinci wokunciphisa uhlobo lweswekile ().

I-Persimmons zingumthombo obalaseleyo we-antioxidants enamandla njenge-carotenoids kunye ne-flavonoids. Ukutya okunotye kwezi zinto zinxulunyaniswe nomngcipheko wezifo ezithile, kubandakanya isifo sentliziyo kunye neswekile.

3. Ngamana Angazuza Impilo Yentliziyo

Isifo sentliziyo sesona sizathu siphambili sokufa kwihlabathi liphela kwaye sichaphazela kakubi ubomi bezigidi zabantu ().

Ngethamsanqa, uninzi lwezifo zentliziyo zinokuthintelwa ngokunciphisa izinto ezinobungozi, njengokutya okungenampilo.

Umdibaniso onamandla wezinongo ezifumaneka kwi-persimmons zibenza ukuba zibe lukhetho oluhle lokunyusa impilo yentliziyo.

Iipesimmon ziqulathe i-flavonoid antioxidants, kubandakanya i-quercetin kunye nekaempferol.

Ukutya ukutya okuphezulu kwii-flavonoids kunxulunyaniswe nomngcipheko ophunguliweyo wesifo sentliziyo kwizifundo ezininzi.

Umzekelo, uphononongo kubantu abangaphezu kwama-98,000 abafumene abo banentso ephezulu ye-flavonoids bane-18% yokufa okumbalwa kwimicimbi enxulumene nentliziyo, xa kuthelekiswa nezo zinokutya okuncinci ().

Ukutya okuphezulu ekutyeni okune-flavonoid kunokuxhasa impilo yentliziyo ngokunciphisa uxinzelelo lwegazi, ukunciphisa "okubi" i-cholesterol ye-LDL kunye nokunciphisa ukudumba ().

Ngaphezulu, iitannins ezinika i-persimm engavuthwanga ubukrakra bokufaka umlomo zinokunciphisa uxinzelelo lwegazi.

Izifundo ezininzi zezilwanyana zibonise ukuba i-tannic acid kunye ne-gallic acid, zombini ezifumaneka kwi-persimmon, ziyasebenza ekwehliseni uxinzelelo lwegazi, umngcipheko omkhulu wesifo sentliziyo (,,).

Iipersimmons ziqulathe i-flavonoid antioxidants kunye neetannins, ezixhamlisa impilo yentliziyo ngokunciphisa uxinzelelo lwegazi, ukunciphisa ukudumba kunye nokunciphisa amanqanaba e-cholesterol.

4. Ngamana Unokunceda Ukunciphisa Ukuvuvukala

Iimeko ezinjengesifo sentliziyo, isifo samathambo, isifo seswekile, umhlaza kunye nokukhuluphala konke kunxulunyaniswa nokudumba okungapheliyo.

Ngethamsanqa, ukukhetha ukutya okuphezulu kwiimveliso ezichasayo kunokunceda ukunciphisa ukudumba kunye nomngcipheko wesifo esisezantsi.

I-Persimmons zingumthombo ogqwesileyo we-antioxidant enamandla e-vitamin C. Ngapha koko, i-persimmon enye ine-20% yesondlo esinconywayo semihla ngemihla.

I-Vitamin C inceda ukukhusela iiseli kumonakalo obangelwe zi-radicals zasimahla kunye nokulwa nokudumba emzimbeni.

I-Vitamin C inciphisa umonakalo omkhulu simahla ngokunikela nge-elektroni kwezi molekyuli zingazinzanga, ngaloo ndlela zibathomalalisa kwaye zibathintele ekubangeleni enye ingozi.

Iprotein esebenzayo ye-C kunye ne-interleukin-6 zizinto eziveliswa ngumzimba ekuphenduleni ukudumba.

Isifundo seeveki ezisibhozo kubantu abangama-64 abatyebe kakhulu sifumanise ukuba ukongeza nge-500 mg ye-vitamin C kabini ngemini kuncitshiswe kakhulu amanqanaba eprotheyini esebenzayo yeC kunye ne-interleukin-6 ().

Ngaphezulu, izifundo ezikhulu zidibanise ukutya okuphezulu kwe-vitamin C kumngcipheko omncinci weemeko ezivuthayo ezifana nesifo senhliziyo, umhlaza wesibeletho kunye nesifo sikashukela (,,).

Iipersimmons zikwanazo iicarotenoids, flavonoids kunye novithamini E, zonke ezo zinto zinamandla antioxidants alwa nokudumba emzimbeni (,,).

I-Persimmons zityebile kwi-vitamin C enamandla ye-antioxidant, enceda ukudumba okuncinci, unobangela oqhelekileyo wezifo ezininzi.

5. Sisityebi kwiFayibha

Ukuba ne-cholesterol eninzi, ingakumbi “embi” i-LDL cholesterol, inokunyusa umngcipheko wesifo sentliziyo, ukubetha nokuhlaselwa sisifo sentliziyo.

Ukutya okuphezulu kwifayibha enyibilikayo, ezinje ngeziqhamo kunye nemifuno, kunokunceda ukuthoba amanqanaba aphezulu e-cholesterol ngokunceda umzimba ukhuphe izixa ezikhulu.

Iipersimmons sisiqhamo esinefayibha ephezulu esibonise ukuthoba amanqanaba e-cholesterol ye-LDL.

Olunye uphononongo lufumanise ukuba abantu abadala abatya imigoqo yecookie equlathe ifayibha ye-persimmon kathathu ngemini kangangeeveki ezili-12 bahlangabezana nokwehla okukhulu kwe-cholesterol ye-LDL, xa kuthelekiswa nabo batya imivalo engenayo i-persimmon fiber ().

Ifayibha ibalulekile nasekuhambeni rhoqo kwamathumbu kwaye inokunceda ukunciphisa amanqanaba eswekile yegazi.

Ukutya okune-fiber enesinyibilikisi njengee-persimmons ezicothayo ukwetyisa ukutya kunye nokufunxa iswekile, enceda ukukhusela iswekile egazini.

Isifundo kubantu abali-117 abanesifo seswekile sabonisa ukuba ukwanda kokusetyenziswa kwefayibha yokutya enyibilikayo kukhokelele kuphuculo olubonakalayo kumanqanaba eswekile yegazi ().

Ngapha koko, ifayibha inceda ukubasa iintsholongwane "ezilungileyo" emathunjini akho, ezinokuthi zichaphazele ngokuqinisekileyo ukutya kwakho kunye nempilo iyonke ().

Ukutya okune-fiber enjengee-persimmon kunokunceda ukuthoba i-cholesterol, kunciphise amanqanaba eswekile yegazi kwaye ugcine inkqubo yakho yokwetyisa isempilweni.

6. Inkxaso Umbono osempilweni

Iipersimmons zibonelela ngevithamini A eninzi kunye nee-antioxidants ezibaluleke kakhulu kwimpilo yamehlo.

Ngapha koko, enye ipersimmon ihambisa iipesenti ezingama-55 zokutya okucetyiswayo kukavithamini A.

Vitamin A ixhasa ukusebenza kweembumba ezihlangeneyo kunye ne-cornea. Ngaphaya koko, yinto ebalulekileyo ye-rhodopsin, iprotein eyimfuneko kumbono oqhelekileyo ().

I-Persimmons ikwanayo ne-lutein kunye ne-zeaxanthin, eyi-carotenoid antioxidants ekhuthaza umbono osempilweni.

Ezi zinto zifumaneka kumanqanaba aphezulu kwi-retina, umaleko obuthathaka ekukhanyeni kwethishu ngasemva kweliso.

Ukutya okunotyebi kwi-lutein kunye ne-zeaxanthin kunokunciphisa umngcipheko wezifo ezithile zamehlo, kubandakanya ukonakala okuhambelana nobudala be-macular, isifo esichaphazela i-retina kwaye sinokubangela ukulahleka kombono ().

Ngapha koko, uphononongo kubantu abangaphezulu kwe-100,000 bafumanise ukuba abo bathe basebenzisa eyona mali iphakamileyo ye-lutein kunye ne-zeaxanthin babenomngcipheko ophantsi we-40% wokuphuhlisa ukonakala okunxulumene nobudala be-macular kunabo basebenzise imali encinci ().

I-Persimmons ziphezulu ku-vitamin A, lutein kunye ne-zeaxanthin-zonke izondlo ezixhasa umbono osempilweni.

7. Imnandi kwaye kulula ukuyongeza kwisidlo sakho

Iipesimoni zinokongezwa kwizitya ezahlukeneyo ukubonelela ngesongezelelo kwisondlo.

Ezi ziqhamo zinokonwatyelwa zintsha njengokutya okulula okanye zisetyenziswe kwiiresiphi ezimnandi. Ngapha koko, zidibana ngokugqibeleleyo kunye nokutya okuswiti kunye nokunencasa.

Nazi ezinye zeendlela zokongeza ii-persimmons kwisidlo sakho:

• Slice persimmons kwisaladi yokongeza okunencasa.
• Phezulu i-yoghurt yakho yasekuseni okanye i-oatmeal nge-persimmon entsha okanye ephekiweyo yokugqabhuka kobumnandi bendalo.
• I-persimmons yokugcoba ehovini kwaye ugcobise ngobusi kwi-dessert emnandi nesempilweni.
• Hlanganisa i-persimmon eyomileyo okanye entsha kwi-muffin, isonka okanye umxube wekhekhe.
• Hlanganisa kunye namajikijolo kunye neziqhamo ze-citrus kwisaladi yeziqhamo ezimnandi.
• Bro persimmon kwaye usebenze kunye neBrie ebhakaweyo kwisibheno esimnandi.
• Bhaka ama-persimmon ngenkuku okanye inyama ngokudityaniswa okukhethekileyo kwencasa.
• Phonsa i-persimm efriziwe kwiresiphi yakho oyithandayo ye-smoothie yezondlo ezongezelelweyo.
• Slice kunye neepersimmon ezomileyo ehovini ukuze wenze iziqwengana zendalo.

Ungathenga ii-persimmons ezomileyo kwi-intanethi.

Umgca osezantsi

Iipersimmons zizityalo eziswiti, ezinezinto ezininzi ezigcwele iivithamini, iiminerali, ifayibha kunye nezihlanganisi zezityalo eziluncedo.

Ngaphezu, banokukhuthaza impilo yentliziyo, ukunciphisa ukudumba, ukuxhasa umbono onempilo kunye nokugcina inkqubo yokugaya isempilweni isempilweni.

Kwaye, ziyamnandi kwaye zidibene kakuhle nokutya okuninzi.

Ngazo zonke izibonelelo ezifanele ukunikezelwa zii-persimmon, ukongeza ezi ziqhamo zihle kakhulu kwindlela otya ngayo akufuneki kube yingqondo.