Uma uya esitolo esikhulu, ubheka amabhokisi ama-strawberry nama-blueberry apakishwe kahle bese uwathenga ngentshisekelo, akunjalo? Noma isithelo esibomvu esihle phezu kwekhekhe... Lawa majikijolo mancane ngokubukeka kodwa acebile kakhulu ngezakhamzimba, futhi awusizo kakhulu empilweni yethu. Ngakho-ke namuhla, ake sixoxe ngokuthi ayini lawa majikijolo, ukuthi aletha izinzuzo zini emizimbeni yethu, nokuthi yiziphi izinto okufanele uziqaphele lapho uwadla.
Ziyini lezi zithelo?
Kalula nje, ijikijolo liyisithelo esincane, esivame ukuba mnandi, ngezinye izikhathi esimuncu kancane esiqukethe imbewu embalwa. Kunezinhlobo eziningi zalelijikijolo emhlabeni jikelele. Ezinye ziyatshalwa, kanti ezinye zikhula endle.
Cabanga ngakho, ngokwezitshalo, ngisho nobhanana notamatisi empeleni bangamajikijolo! Kodwa uma sithi 'amajikijolo' engxoxweni yansuku zonke, kufika izithelo ezifana namajikijolo, amajikijolo, namajikijolo, akunjalo?
I-strawberry, ethandwa kakhulu ezweni lakithi, empeleni ayilona 'ijikijolo langempela' ngokwezitshalo. Iyingxenye ehlukile yesitshalo. Kodwa inani layo lokudla okunempilo aliphansi. Ngokufanayo, eSri Lanka, manje ungathola izinto ezifana nama-blueberry nama-raspberry. Izithelo zethu ezifana nama-cranberry, i-karamba, i-himbutu, nama-gooseberry nazo zihlobene nalomndeni wamajikijolo.
Amanye amajikijolo adumile emhlabeni ahlanganisa i-Açai ne-Goji. Sivame ukuwathenga omisiwe futhi aphuphuwe.
Izinzuzo ezimangalisayo zezempilo zokudla amajikijolo
Amandla okudla okunempilo afihliwe kulezi zithelo ezincane ayamangalisa. Agcwele ama-antioxidants . Lawa avimbela ukulimala kwamangqamuzana emizimba yethu futhi asisize ekuvikeleni ezifweni eziningana.
Kusiza ukulawula amazinga kashukela egazini
Ucwaningo luthole ukuthi amajikijolo, ikakhulukazi ama-blueberry, angasiza ekulawuleni amazinga ethu kashukela egazini. Kuthiwa umbala oluhlaza okwesibhakabhaka ojulile kula majikijolo uyasiza ekulawuleni ukwenyuka kwamazinga kashukela egazini ngemva kokudla.
Ingabe kuyasiza ekuvikeleni umdlavuza?
Amajikijolo afana ne-açai nama-raspberry amnyama agcwele ama-antioxidants. Lawa ma-antioxidants alwa nama-free radicals, alimaza amangqamuzana emizimbeni yethu. Ucwaningo luye lwabonisa ukuthi anganciphisa ingozi yezinhlobo ezithile zomdlavuza.
Gcina amehlo akho ephilile.
Kutholakale ukuthi ama-antioxidants asiza ekuvimbeleni ukuguga kwe-Macular Degeneration (AMD), isifo samehlo esithinta abantu abaningi njengoba bekhula. Ama-antioxidants, njenge-vitamin C etholakala kumajikijolo, angasiza nasekuvimbeleni i-cataracts. Kodwa-ke, kudingeka ucwaningo olwengeziwe ngalokhu.
Kalula nje, amajikijolo ayisidlo esihle kakhulu samehlo.
Kuhle kakhulu empilweni yenhliziyo
Amajikijolo afana nama-strawberry, ama-blueberry, nama-raspberry acebile nge -fiber encibilikayo . Le fibre isebenza njengesiponji. Imunca i-cholesterol embi emathunjini ethu futhi iyisuse emzimbeni ngendle yethu. Uma ungangeza amagremu angu-5-10 ale fibre encibilikayo ekudleni kwakho ngosuku, unganciphisa kakhulu amazinga akho e-cholesterol.
Kusiza ngokulawula isisindo
Le fibre yandisa isikhathi esithathwa ukudla kwethu ukuze kugaywe. Ngakho-ke , sizizwa sigcwele isikhathi eside. Lokhu kusiza ukulawula ukudla ngokweqile futhi kusiza ukulawula isisindo somzimba.
Kunciphisa ukuvuvukala emzimbeni
Ukuvuvukala okungapheli, okukhona ngokungazi emizimbeni yethu, kungaholela ezifweni eziningana, okuhlanganisa isifo senhliziyo, isifo sikashukela, umdlavuza, kanye nokukhuluphala ngokweqile. Ama-polyphenols nama-antioxidants atholakala kumajikijolo asiza umzimba ukulwa nalokhu kuvuvukala.
Amajikijolo anomsoco kangakanani?
Ngenxa yokuthi kunezinhlobo eziningi ezahlukene zamajikijolo, amanani okudla angahluka kancane komunye nomunye. Nazi ezinye izibonelo:
| Inani lokudla okunempilo | Usayizi |
|---|---|
| Ama-blueberries - 1/2 indebe eqoshiwe | |
| Amakhalori | 42 |
| I-Fiber | Amagremu ama-2 |
| I-Vitamin C | amamiligremu angu-7 |
| Ama-blackberry - 1/2 indebe eqoshiwe | |
| Amakhalori | 31 |
| I-Fiber | amagremu angu-4 |
| I-Vitamin C | amamiligremu ayi-15 |
Ngokuvamile, kwanele ukwengeza cishe ingxenye yenkomishi yamajikijolo ekudleni kwakho ngosuku.
Qaphela kakhulu lapho udla amajikijolo akhula endle!
Kuvamile ukukha nokudla izithelo zasendle ezifana nomango, imangosteen, kanye ne-karamba emadolobheni ethu. Kodwa kufanele ucabange kabili ngaphambi kokukha nokudla izithelo zasendle ongazazi. Nazi izizathu:
- Qaphela: Nakuba zingase zibukeke njengezithelo ezidliwayo, ezinye izithelo zasendle zinobuthi kakhulu . Ukuzidla kungakwenza ugule kakhulu. Ngakho-ke, ungadli noma yini ongaqiniseki ngayo ngokuphelele.
- Ungakhi izithelo emigwaqweni: Intuthu nothuli oluvela ezimotweni kungangcolisa izithelo zezihlahla eziseduze komgwaqo. Ngakho-ke khisa izithelo ezihlahleni ezikude kancane nehlathi.
- Qaphela izibulala-zinambuzane: Ngisho noma kuyizithelo zasendle, kungenzeka ukuthi othile uzifafaze ngohlobo oluthile lwesibulala-zinambuzane.
- Geza kahle ngaphambi kokudla: Kungakhathaliseki ukuthi udla siphi isithelo, kubalulekile ukusigeza kahle ngamanzi ahlanzekile ngaphambi kokudla.
Kubaluleke kakhulu: Uma wena noma othile emndenini wakho ezwa ukungakhululeki, ukuhlanza, noma ubuhlungu besisu ngemva kokudla into ongayazi, iya eMnyangweni Wezimo Eziphuthumayo (ETU) wesibhedlela esiseduze ngokushesha. Ungashayela neNational Poison Information Center eColombo National Hospital ukuze uthole iseluleko.
Izindlela ezilula zokwengeza amajikijolo ekudleni kwakho
Amajikijolo amnandi adliwa engaphekiwe noma engezwe ezitsheni ezahlukahlukene. Nakuba ukupheka kunganciphisa kancane okuqukethwe yi-vitamin C, akuyona into enkulu.
- Faka amajikijolo ku-oatmeal yakho yasekuseni, i-yogurt, ama-pancake, noma okusanhlamvu.
- Faka amajikijolo athile kusaladi oyenzayo.
- Yidla iluhlaza njengesidlo esincane emini.
- Yenza i-smoothie emnandi ngamajikijolo, iyogathi, kanye nobhanana.
- Faka ama-raspberry engilazini ye-lemonade bese ujabulela.
Umlayezo Wokuya Nawe Ekhaya
- Amajikijolo abukeka emancane, kodwa ayisidlo esimnandi esigcwele ama-antioxidants, amavithamini kanye ne-fiber.
- Ukufaka lokhu ekudleni kwakho njalo kusiza ekuvikeleni izifo zenhliziyo, isifo sikashukela, kanye nezinye izinhlobo zomdlavuza.
- Qaphela kakhulu lapho udla amajikijolo asendle. Ungalokothi uwadle ngaphandle kokuthi wazi ngokuqinisekile. Uma ungabaza, funa iseluleko sezokwelapha ngokushesha.
- Uma unenkinga ngempilo yakho noma ukudla okunempilo, khuluma nodokotela wakho womndeni ngakho.
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