Xa usiya kwivenkile enkulu, ujonga iibhokisi ezintle zestrawberry kunye neeblueberries uze uzithenge unomdla, akunjalo? Okanye isiqhamo esibomvu esihle phezu kwekhekhe... La maqunube mancinci ngembonakalo kodwa atyebile kakhulu kwizakhamzimba, kwaye aluncedo kakhulu kwimpilo yethu. Ngoko ke namhlanje, masithethe ngezinto ezizizo la maqunube, zeziphi iingenelo azizisayo emizimbeni yethu, kunye nezinto ekufuneka sizilumkele xa sizitya.
Zithini ezi berry?
Ngamafutshane, iqunube sisiqhamo esincinci, esidla ngokuba mnandi, ngamanye amaxesha esimuncu kancinci esiqulathe imbewu embalwa. Kukho iintlobo ngeentlobo zale qunube kwihlabathi liphela. Ezinye ziyalinywa, ngelixa ezinye zikhula endle.
Cinga ngayo, ngokwezityalo, neebhanana kunye neetumato ziziqhamo ezinje ngamaqunube! Kodwa xa sithi 'amaqunube' kwincoko yemihla ngemihla, iziqhamo ezifana namaqunube, amaqunube, kunye namaqunube zifika engqondweni, akunjalo?
Istrawberry, ethandwa kakhulu kwilizwe lethu, ayisiyo "berry yokwenyani" ngokwezityalo. Yinxalenye eyahlukileyo yesityalo. Kodwa ixabiso layo lesondlo alikho ngaphantsi. Ngokufanayo, eSri Lanka, ngoku ungafumana izinto ezifana neeblueberries kunye neeraspberries. Iziqhamo zethu ezifana neecranberries, i-karamba, i-himbutu, kunye neegooseberries nazo zinxulumene nolu sapho lweeberry.
Amanye amaqunube adumileyo ehlabathini aquka iAçai kunye neGoji. Sihlala siwathenga omisiwe kwaye egutyiwe.
Iingenelo ezimangalisayo zempilo zokutya amaqunube
Amandla esondlo afihliweyo kwezi ziqhamo zincinci ayamangalisa. Zigcwele ii- antioxidants . Ezi zithintela ukonakala kweeseli zomzimba wethu kwaye zisinceda ekukhuseleni kwizifo ezahlukeneyo.
Inceda ekulawuleni amanqanaba eswekile egazini
Uphando lufumanise ukuba amaqunube, ingakumbi amaqunube, anokunceda ekulawuleni amanqanaba eswekile egazini lethu. Kuthiwa umbala oluhlaza okwesibhakabhaka okwizi qunube unceda ekulawuleni ukunyuka kwamanqanaba eswekile egazini emva kokutya.
Ngaba iyanceda ekukhuseleni umhlaza?
Amaqunube afana ne-açai kunye ne-black raspberries agcwele ii-antioxidants. Ezi antioxidants zilwa nee-free radicals, ezonakalisa iiseli emizimbeni yethu. Izifundo zibonise ukuba zinokunciphisa umngcipheko weentlobo ezithile zomhlaza.
Gcina amehlo akho elungile.
Kufunyenwe ukuba ii-antioxidants zinceda ekuthinteleni ukonakala kwe-macular (Age-related Macular Degeneration) (AMD), isifo samehlo esichaphazela abantu abaninzi njengoko bekhula. Ii-antioxidants, njenge-vitamin C efumaneka kumaqunube, zinokunceda ekuthinteleni i-cataracts. Nangona kunjalo, uphando oluthe kratya malunga noku lufuneka.
Ngamafutshane, amaqunube aluncedo kakhulu emehlweni.
Ilungele impilo yentliziyo
Amaqunube anjengeestrawberry, iiblueberries, kunye neeraspberries atyebile kwi- soluble fiber . Le fiber isebenza njengesiponji. Ifunxa i-cholesterol embi emathunjini ethu kwaye iyisuse emzimbeni ngendle yethu. Ukuba ungongeza iigram ezi-5-10 zale fiber enyibilikayo ekutyeni kwakho ngosuku, ungawanciphisa kakhulu amanqanaba akho e-cholesterol.
Inceda ekulawuleni ubunzima
Le fayibha inyusa ixesha elithathwayo ukuze ukutya kwethu kugaywe. Ngenxa yoko , siziva sihluthi ixesha elide. Oku kunceda ekulawuleni ukutya kakhulu kwaye kunceda ekulawuleni ubunzima bomzimba.
Yehlisa ukudumba emzimbeni
Ukudumba okungapheliyo, okukhoyo ngokungaziyo emizimbeni yethu, kunokukhokelela kwizifo ezininzi, kubandakanya isifo sentliziyo, isifo seswekile, umhlaza, kunye nokutyeba kakhulu. Iipolyphenols kunye nee-antioxidants ezifumaneka kumaqunube zinceda umzimba ukulwa nokudumba.
Zinesondlo esingakanani iijikijolo?
Ngenxa yokuba kukho iintlobo ezininzi ezahlukeneyo zamaqunube, ixabiso lesondlo linokwahluka kancinci ukusuka kwenye ukuya kwenye. Nazi ezinye zemizekelo:
| Ixabiso lesondlo | Ubungakanani |
|---|---|
| Iiblueberries - 1/2 indebe eqoshiweyo | |
| Iikhalori | 42 |
| Ifayibha | Iigram ezi-2 |
| Ivithamini C | Iimiligram ezi-7 |
| Ama-blackberries - 1/2 indebe eqoshiweyo | |
| Iikhalori | 31 |
| Ifayibha | Iigram ezi-4 |
| Ivithamini C | Iimiligram ezili-15 |
Ngokubanzi, kwanele ukongeza malunga nesiqingatha sekomityi yamaqunube ekutyeni kwakho ngosuku.
Lumka kakhulu xa usitya amaqunube akhula endle!
Kuqhelekile ukukha nokutya iziqhamo zasendle ezifana nemango, imangosteen, kunye ne-karamba kwiilali zethu. Kodwa kufuneka ucinge kabini ngaphambi kokuba ukhe ukutya iziqhamo zasendle ongazaziyo. Nazi izizathu:
- Lumka: Nangona zinokubonakala ngathi ziziqhamo ezityiwayo, ezinye iziqhamo zasendle zinobuthi kakhulu . Ukuzitya kunokukwenza ugule kakhulu. Ngoko ke, musa ukutya nantoni na ongaqinisekanga ngayo nge-100%.
- Musa ukukha iziqhamo ecaleni kwendlela: Umsi nothuli oluvela ezimotweni lunokufaka ityhefu kwiziqhamo zemithi ecaleni kwendlela. Ngoko ke khetha iziqhamo kwimithi ekude kancinci ehlathini.
- Lumka ngezibulali-zinambuzane: Nokuba ziziqhamo zasendle, umntu usenokuba uzitshizile ngohlobo oluthile lwesibulali-zinambuzane.
- Hlamba kakuhle phambi kokuba utye: Nokuba utya siphi na isiqhamo, kubalulekile ukuba usihlambe kakuhle ngamanzi acocekileyo ngaphambi kokuba usitye.
Kubaluleke kakhulu: Ukuba wena okanye umntu kusapho lwakho ufumana ukungakhululeki, ukuhlanza, okanye iintlungu zesisu emva kokutya into ongayaziyo, yiya kwiSebe lezeMpilo eziNgxamisekileyo (ETU) esibhedlele esikufutshane ngoko nangoko. Ungafowunela neZiko leSizwe loLwazi ngeTyhefu kwiSibhedlele sikaZwelonke saseColombo ukuze ufumane ingcebiso.
Iindlela ezilula zokongeza amajikijolo ekutyeni kwakho
Iibheringi zimnandi xa zityiwa ziluhlaza okanye zongezwe kwiindidi ezahlukeneyo zezitya. Nangona ukupheka kunokunciphisa kancinci umxholo wevithamini C, akuyompembelelo inkulu.
- Yongeza amaqunube kwi-oatmeal yakho yasekuseni, iyogathi, iipancakes, okanye kwi-cereal.
- Yongeza amaqunube kwisaladi oyenzayo.
- Yitya iluhlaza njengesidlo esincinci emini.
- Yenza i-smoothie emnandi ngamaqunube, iyogathi, kunye neebhanana.
- Yongeza ama-raspberries kwiglasi yelamuni uze wonwabele.
Umyalezo Wokuya Ekhaya
- Iibheringi zincinci, kodwa zizinto zokutya eziphezulu ezizaliswe zii-antioxidants, iivithamini kunye nefayibha.
- Ukufaka ezi zinto rhoqo ekutyeni kwakho kunceda ekukhuseleni izifo zentliziyo, isifo seswekile, kunye nezinye iintlobo zomhlaza.
- Lumka kakhulu xa usitya amaqunube asendle. Ungaze uwatye ngaphandle kokuba uyazi ngokuqinisekileyo. Ukuba unamathandabuzo, funa ingcebiso kagqirha ngokukhawuleza.
- Ukuba unenkxalabo malunga nempilo yakho okanye isondlo, thetha nogqirha wakho wosapho ngaloo nto.
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