Wake wadla i-apricot? Kungenzeka ukuthi uke wayibona esitolo esikhulu. Iyisithelo esincane, esinombala ophuzi ophuzi ophuzi onesikhumba esibushelelezi kakhulu, esithambile. Uma sesivuthiwe, inyama ithambile kakhulu, imnandi, futhi kwezinye izinhlobo, imuncu kancane. Nakuba ingase ibukeke incane, lesi sithelo sigcwele izakhamzimba nezinzuzo zezempilo. Ngakho-ke namuhla, ake sixoxe ngezinzuzo ezinkulu zale apricot encane.
Kalula nje, umlando walesi sithelo uqala emuva eminyakeni engaba ngu-4,000 eya eShayina. Ukusuka lapho, sahamba ngoMgwaqo iSilk saya kwezinye izingxenye zomhlaba. Namuhla, iTurkey ne-Iran bangabathengisi abakhulu kakhulu bama-apricot emhlabeni.
Yiziphi izinzuzo zokudla ama-apricot emzimbeni wethu?
Ama-apricot ayimithombo enamandla yangempela, egcwele amavithamini, ama-flavonoid kanye ne-potassium.
Manje ungase uzibuze ukuthi ziyini lezi flavonoid. Kalula nje, zivikela futhi ziqinise imithambo yegazi emzimbeni wethu. Ziphinde zisize ekunciphiseni ukuvuvukala emzimbeni. I-Potassium iyiminerali ebalulekile ukuze imizwa nemisipha yethu isebenze kahle. Akukhona lokho kuphela, ibaluleke kakhulu nasekuthuthweni kwezakhamzimba emzimbeni wonke, kugcinwe umfutho wegazi usezingeni elifanele, kanye nempilo yenhliziyo.
Ama-apricot awamnandi nje kuphela, kodwa futhi ayizithelo ezigcwele ama-antioxidants awusizo kakhulu emizimbeni yethu.
Ake sibheke ezinye izinzuzo.
Kuhle kakhulu empilweni yesikhumba
I-Vitamin E kanye ne-Vitamin C ziyi-antioxidants ezimbili ezizuzisa kakhulu isikhumba. Zivikela amangqamuzana esikhumba sethu emisebeni ye-UV eyingozi evela elangeni. Ziphinde zisize ekunciphiseni ukubonakala kwemibimbi futhi zithuthukise ukuqina kwesikhumba.
Ngaphezu kwalokhu, ama-apricot aqukethe enye i-antioxidant enamandla ebizwa ngokuthi i-beta-carotene. Lokhu kuvikela isikhumba sakho ekushisweni yilanga kanye nomonakalo we-UV. Okunye, ama-apricot acebile ngamanzi. Cabanga nje, inkomishi yama-apricot iqukethe cishe indebe yamanzi engu-2/3. Ngakho-ke, ukudla lokhu kuzonikeza isikhumba sakho umswakama omuhle.
Cacisa ukubona
Njengoba icebile ngevithamini A, i-beta-carotene, namanye ama-carotenoid, ama-apricot ayizithelo ezinhle kakhulu emehlweni akho. Ikakhulukazi, i-lutein etholakala kulesi sithelo isiza ukugcina i-retina nelensi yamehlo akho iphilile. Lezi zakhamzimba zinganciphisa nengozi yezifo zamehlo ezihlobene nokuguga njengokonakala kwe-macular kanye ne-cataracts.
Kuhle ekuphazamisekeni kwesisu nezinkinga zokugaya ukudla
Ama-apricot acebile nge-fiber yokudla, okubaluleke kakhulu ohlelweni lwakho lokugaya ukudla. Cishe ingxenye ye-fiber ekuwo yi-fiber encibilikayo kanti enye ingxenye yi-fiber engancibiliki.
- I-fibre encibilikayo: Lokhu kuhlangana namanzi ukuze kwakhiwe ijeli futhi kusize amagciwane amahle asemathunjini ethu ukuba akhule.
- I-fiber engancibiliki: Lokhu kusiza futhi ukugcina amazinga anempilo amagciwane emathunjini ethu.
Ngakho-ke, ama-apricot angasiza ekunciphiseni ukugaya ukudla, agcwalise isisu, futhi anikeze impumuzo ezinkingeni ezifana nokuqunjelwa.
Izakhiwo zokudla okunempilo zama-apricot
Ake sibheke inani lokudla okunomsoco le-apricot entsha enobukhulu obuphakathi.
| Uhlobo lokuphakelayo | Usayizi |
|---|---|
| Amakhalori | 17 |
| Amaprotheni | Ngaphansi kwegremu eli-1 |
| Amafutha | Amagremu angu-0 |
| Ama-carbohydrate | amagremu angu-4 |
| I-Fiber | Igremu eli-1 |
| Ushukela | Amagremu ama-3 |
| I-Cholesterol | amamiligremu angu-0 |
| I-Sodium | amamiligremu angu-0 |
Njengoba ubona, ama-apricot awanawo nhlobo amafutha kanye ne-cholesterol. Kodwa acebile nge-vitamin A kanye ne-beta-carotene. Lawa angama-antioxidants anamandla avikela amangqamuzana ethu ekulimaleni.
Ama-apricot acebile futhi eqenjini lama-antioxidants abizwa ngokuthi ama-flavonoid. Lawa asiza ekunciphiseni ukuvuvukala emzimbeni futhi anciphise ingozi yokukhuluphala, isifo sikashukela, nesifo senhliziyo. Ama-apricot aqukethe kakhulu ama-flavonoid abizwa ngokuthi ama-catechins, i-quercetin, nama-chlorogenic acid.
Ngaphezu kwalokho, ama-apricot aqukethe amanye amavithamini namaminerali amaningi:
- I-Vitamin C
- I-Vitamin E
- I-Pantothenic acid (B5)
- I-Potassium
- I-Lutein
- I-Zeaxanthin
- I-Zinc
- Ithusi
- Insimbi
- I-Phosphorus
- I-Magnesium
Ungakhetha kanjani futhi usebenzise ama-apricot amahle?
ESri Lanka, ama-apricot avame kakhulu angeniswa kwamanye amazwe. Lawa angatholakala ezitolo ezinkulu.
Indlela yokukhetha amantongomane amahle kakhulu
Uma uthenga ama-apricot, khetha lawo anombala ophuzi ojulile kuya kwegolide , futhi anombala ofanayo. Gwema lawo aphuzi noma aluhlaza okotshani. Angavuthiwe ngokugcwele futhi ngeke anambitheke kahle. Futhi, gwema lawo ashwabene futhi aqhekekile uma uwathinta . Avuthiwe kakhulu. Angase abe mnene uma uwaletha ekhaya.
Izindlela zokujabulela
Ungageza i-apricot entsha bese uyidla njengoba injalo, noma ungayifaka ezitsheni ezahlukahlukene.
- Faka kumasaladi ezithelo.
- Sika zibe yizicucu ezincane bese udla ne-yogurt.
- Yenza ijamu le-apricot. Ungenza futhi isosi ngopelepele oqoshiwe bese uyiphakela nenkukhu.
- Zama ukwengeza izingcezu ze-apricot esaladini le-pasta kanye nenkukhu, ama-alimondi, imifino, nokuningi.
- Ingasetshenziswa futhi njengomhlobiso phezu kwezinto ezibhakiwe njengamakhekhe nama-tart.
Umlayezo Wokuya Nawe Ekhaya
- Ama-apricot, naphezu kobukhulu bawo obuncane, ayizithelo ezinomsoco ezigcwele izakhamzimba ezifana namavithamini A, C, E, kanye ne-potassium.
- Lezi ziwusizo kakhulu empilweni yesikhumba sakho, amehlo akho, kanye nohlelo lokugaya ukudla.
- Icebile ngama-antioxidants anamandla njenge-flavonoids ne-beta-carotene, ivikela amangqamuzana omzimba ekulimaleni.
- Uma uthenga, khetha izithelo ezivuthiwe kahle, ezinombala we-orange/golden eziqinile. Gwema izithelo ezimpunga noma ezishwabene.
- Uma unesifo esingamahlalakhona, njengesifo sikashukela, kubaluleke kakhulu ukukhuluma nodokotela wakho ngaphambi kokufaka noma yisiphi isithelo ekudleni kwakho.
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