Sonke siyakuthanda ukutya iziqhamo, akunjalo? Ukongeza kwiziqhamo ezimnandi zelizwe lethu ezifana nemango, ibhanana, ipapaya, kunye nedurian, iziqhamo ezahlukeneyo kwihlabathi liphela nazo zinezibonelelo ezimangalisayo zempilo. Ngamanye amaxesha asizazi, kodwa ezi ziqhamo zifana neyeza esilinikwe yindalo. Namhlanje siza kuthetha ngesinye seziqhamo ezikhethekileyo nezinesondlo. Le yi-'African Star Apple'. Eli gama lisenokuvakala lingaqhelekanga, kodwa uya kumangaliswa xa usazi ngezibonelelo zalo zempilo.
Yintoni le Apile yeNkwenkwezi yaseAfrika?
Ngamafutshane, esi sisiqhamo esikhula kumazwe ashushu afana neNigeria ne-Uganda eAfrika. Igama laso lesayensi yi-`(Chrysophyllum albidum)`. Sithandwa kakhulu ngabantu baloo mazwe afana ne-jambu kunye ne-sharlu kwilizwe lethu. Incasa yesi siqhamo ngumxube we-muncu ne-sweet. Kuthiwa sinambitheka njenge-naminang kwilizwe lethu. Iziqhamo ezimthubi ezivuthiweyo zale mithi zivela ukusuka ngoDisemba ukuya kuMatshi.
Ayityiwa iluhlaza kuphela, kodwa ikwasetyenziselwa ukwenza iijusi, iijam, iisiraphu, kunye neziselo ezahlukeneyo. Kwakhona, ioyile ekhutshwa kwimbewu yayo isetyenziselwa iinjongo zonyango. Kuba ine-antioxidants eninzi yendalo kunye nezondlo.
Zinjani ixabiso lesondlo sama-apile eenkwenkwezi zaseAfrika?
Esi siqhamo sinamandla kakhulu kwisondlo, sizele ziivithamini, iiminerali, iifayibha zokutya, kunye nee-antioxidants. Khawucinge nje ukuba zingaphi izondlo ezikwi-100 grams yesi siqhamo.
| Izakhamzimba | Ubungakanani kwi-100g nganye |
|---|---|
| Iikhalori | Malunga ne-120 |
| Iiproteni | Malunga neegram ezi-4 |
| Amafutha | Malunga ne-5.5 grams |
| Ifayibha | Malunga ne-4.5 grams |
| Iicarbohydrate | Malunga neegram ezili-9 |
| Ivithamini C | Malunga neemiligram ezingama-93 |
| I-calcium | Malunga ne-400 milligrams |
| I-Potassium | Malunga neemiligram ezingama-700 |
| I-phosphorus | Malunga neemiligram ezingama-215 |
| Intsimbi | Malunga ne-2.5 milligrams |
| Izinki | Malunga neemiligram ezisi-8 |
Ukongeza, esi siqhamo sikwanazo nee-antioxidants ezinamandla ezifana neevithamini B1, B2, B3, B6, vitamin E, kunye nee-flavonoids.
Zithini iingenelo ezimangalisayo zempilo zesi siqhamo?
Kumazwe afana neNigeria, esi siqhamo sisetyenziswa kakhulu kumayeza asekhaya nakumayeza esintu ngenxa yeempawu zaso ezikhethekileyo.
- Iimpawu ze-Antioxidant: Ngamafutshane, ii-antioxidants zifana 'nezicoci' ezicoca imizimba yethu. Kukho amasuntswana ayingozi (iiFree Radicals) emizimbeni yethu awonakalisa iiseli, esebenza njengokugqwala kwesinyithi. Amasuntswana ayingozi kwesi siqhamo atshabalalisa loo masuntswana ayingozi kwaye akhusela amalungu ethu ekonakaleni.
- Iimpawu zokulwa nokuvuvukala:Ukudumba okungafunekiyo kunye nokudumba emzimbeni zizinto ezibangela izifo ezininzi ezifana nesifo seswekile, umhlaza, kunye nesifo sentliziyo. Iikhompawundi ezifana ne-`(Alkaloids)` kunye ne-`(Flavonoids)` ezifumaneka kwesi siqhamo zinceda ukulawula ezi meko zokudumba kwaye zisikhusele kwizifo ezihlala ixesha elide.
- Iimpawu zokulwa neentsholongwane: Izifundo zelebhu zifumanise ukuba isicatshulwa esivela kwimbewu yesi siqhamo sinamandla okubulala iintsholongwane kunye neefungi. Nangona kunjalo, uphando olongezelelweyo luyadingeka ukuqinisekisa indlela oku kubachaphazela ngayo abantu.
Ngenxa yezi mpawu, iapile yeenkwenkwezi yaseAfrika ayisosiqhamo esimnandi nje kuphela, kodwa ikwaxabiseke kakhulu kwimpilo yethu.
Ngoku makhe sibone indlela esi siqhamo esinceda ngayo impilo yethu ngeendlela ezahlukeneyo.
1. Inceda ukugcina impilo yentliziyo
Ii-antioxidants zibalulekile ekugcineni intliziyo yethu isempilweni. Esi siqhamo sityebile kwii-antioxidants ezifana neevithamini A, C, E kunye ne-`(Flavonoids)`, ezithintela ukonakala kweeseli zentliziyo. Kwakhona, esi siqhamo sityebile kwi-`(Potassium)` kwaye sinomlinganiselo ophantsi kakhulu we-`(Sodium). Oku kubaluleke kakhulu kumntu onoxinzelelo lwegazi oluphezulu. Kuba, i-potassium inceda ukulawula uxinzelelo lwegazi. Ke ngoko, oku kukutya okulungileyo kubantu abanoxinzelelo lwegazi oluphezulu . Kodwa khumbula, eyona nto ibalulekileyo kukulandela imiyalelo enikwe ngugqirha wakho.
2. Inceda ekulawuleni isifo seswekile
Ukulawula ukutya kubaluleke kakhulu kumntu onesifo seswekile. Esi siqhamo sityebile kwifayibha . Ifayibha inciphisa isantya apho iswekile ekutyeni esikutyayo ingena egazini. Ke ngoko, ukunyuka ngequbuliso kwamanqanaba eswekile egazini kuyalawulwa. Kwakhona, uphando lubonisa ukuba esi siqhamo sinokunciphisa umsebenzi wee-enzymes ezibizwa ngokuba yi-`(alpha-amylase)` kunye ne-`(alpha-glucosidase)`, eziqhekeza iicarbohydrates kwaye zonyuse amanqanaba eswekile. Ke ngoko, sinokuthathwa njengesongezelelo esilungileyo sokongeza ekutyeni ukulawula isifo seswekile . Nangona kunjalo, kubalulekile ukuthetha nogqirha wakho kwaye ucele ingcebiso.
3. Inganciphisa umngcipheko womhlaza
Siyazi ukuba ukutya okune-fiber eninzi kunye nee-antioxidants kunceda ukukhusela kwiintlobo ezininzi zomhlaza, kuquka nomhlaza wamathumbu amakhulu. Uphando lubonise ukuba i-fiber ekhethekileyo ebizwa ngokuba yi-pectin kunye nee-antioxidants ezifana ne-beta-carotene ezifumaneka kwesi siqhamo zinceda ekuthinteleni ukukhula kweeseli zomhlaza.
4. Yehlisa i-cholesterol embi (LDL)
Xa amanqanaba e-cholesterol embi (LDL) egazini lethu enyuka, anokuqokelelana kwimithambo yegazi aze ayithintele. Oku kunokukhokelela kwiimeko ezifana nesifo sentliziyo kunye nesifo sohlangothi. Iikhompawundi ezikwesi siqhamo ezibizwa ngokuba yiSaponins zibopha kule cholesterol imbi kwaye zithintele ukuba ingangeni egazini. Kwakhona, ifayibha kunye nevithamini C zinceda ukonyusa amanqanaba e-cholesterol elungileyo (HDL).
5. Inceda ukuthintela nokunyanga isifo sorhudo
Ngokwesiko, esi siqhamo sisetyenziswa njengonyango lorhudo kumazwe aseAfrika. Umxholo waso ophezulu we-pectin kunye nefayibha kunceda ekulawuleni ukuhamba kwamathumbu kunye nokwenza ukuhamba kwamathumbu kube semgangathweni.
6. Ingaphucula ukusebenza kwengqondo kunye nenkumbulo
Uphando olwenziwe kutshanje kwizilwanyana lubonise ukuba esi siqhamo siphucula inkumbulo kunye nokusebenza kwengqondo kwiimpuku. Iimpawu ze-antioxidant kunye ne-anti-inflammatory zesiqhamo zibonakalisiwe ukuba ziguqula iziphumo zeekhemikhali ezithile ezonakalisa ingqondo. Nangona kunjalo, uphando olongezelelweyo luyadingeka ukuqinisekisa ukuba oku kunempembelelo efanayo na ebantwini.
7. Inceda ekulawuleni ubunzima bomzimba nasekuthinteleni ukutyeba kakhulu
Enye yezinto eziphambili ezicetyiswa ngoogqirha kumntu ozama ukunciphisa umzimba kukutya okutyebileyo kwi-fiber. Isizathu kukuba xa usitya ukutya okutyebileyo kwi-fiber, uziva uhluthi ixesha elide. Oku kunciphisa umkhwa wokutya rhoqo nokutya ngokungeyomfuneko. Ii-apile zeenkwenkwezi zaseAfrika ziphantsi kwiikhalori kwaye ziphezulu kwi-fiber . Ke ngoko, esi sisidlo esilungileyo sokulawula ubunzima kunye nokuthintela ukutyeba kakhulu.
Izinto ekufuneka ziqwalaselwe ngokukodwa
Nokuba esi siqhamo simnandi kangakanani na, njengayo nayiphi na enye into, kubalulekile ukusitya ngokulinganisela . Olunye uphando olusebenzisa izilwanyana lubonise ukuba ukusinika kakhulu kunokuba nefuthe ekuzaleni kweempuku ezingamadoda. Nangona kunjalo, akukaqinisekiswa ukuba oku kuyabachaphazela na abantu. Ngoko ke, akukho nto yokukhathazeka ngayo, kodwa njengayo nayiphi na enye into, kububulumko ukusitya ngokulinganisela.
Umyalezo Wokuya Ekhaya
- I-African star apple sisiqhamo esinesondlo esizele ziivithamini, iiminerali, ifayibha kunye nee-antioxidants.
- Iimpawu zayo eziphezulu zefayibha kunye ne-antioxidant zinokunceda kwimpilo yentliziyo, ukulawula iswekile egazini, ukunciphisa i-cholesterol, kunye nokulawula ubunzima.
- Oku akusiyo 'into emangalisayo' yaso nasiphi na isifo. Kufuneka kufakwe njengenxalenye yokutya okunesondlo.
- Ukuba unesifo esifana nesifo seswekile okanye uxinzelelo lwegazi oluphezulu, soloko ulandela icebiso likagqirha wakho . Ukuba wenza naluphi na utshintsho kwindlela otya ngayo, thetha nogqirha wakho ngaloo nto.
- Njengayo nayiphi na into yokutya, yitya esi siqhamo ngokulinganisela nangokulinganisela.
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