Izizathu eziyi-11 zokuthi amajikijolo aphakathi kokudla okunempilo kakhulu emhlabeni

-Delile

• 1. Kugcwele ama-antioxidants
• 2. Kungasiza ukuthuthukisa ushukela wegazi nokuphendula kwe-insulin
• 3. High in fibre
• 4. Nikeza izakhamzimba eziningi
• 5. Siza ukulwa nokuvuvukala
• 6. Kungasiza ukwehlisa amazinga e-cholesterol
• 7. Kungaba kuhle esikhunjeni sakho
• 8. Kungasiza ukuvikela umdlavuza
• 9. Kungathokoziswa cishe kuzo zonke izinhlobo zokudla
• 10. Kungasiza ukugcina imithambo yakho yegazi iphilile
• 11. Kumnandi wedwa noma kuzindlela zokupheka ezinempilo
• Okubalulekile

Amajikijolo aphakathi kokudla okunempilo kakhulu ongakudla.

Zimnandi, zinomsoco, futhi zinikeza izinzuzo eziningi ezihehayo zezempilo.

Nazi izizathu eziyi-11 ezinhle zokufaka amajikijolo ekudleni kwakho.

1. Kugcwele ama-antioxidants

Amajikijolo aqukethe ama-antioxidants, asiza ukugcina ama-radicals mahhala elawulwa.

Ama-radicals amahhala ngamamolekyu angaqiniseki azuzisa ngamanani amancane kepha angalimaza amaseli akho lapho izinombolo zawo zikhuphuka kakhulu, zibangele ukucindezeleka kwe-oxidative ().

Amajikijolo awumthombo omkhulu wama-antioxidants, njenge-anthocyanins, i-ellagic acid, ne-resveratrol. Ngaphezu kokuvikela amaseli akho, lezi zinhlanganisela zezitshalo zinganciphisa ubungozi besifo (,).

Ucwaningo oluthile lukhombise ukuthi ama-blueberries, amajikijolo, nama-raspberries anomsebenzi ophakeme kakhulu we-antioxidant wezithelo ezivame ukudliwa, eduze kwamapomegranati (4).

Eqinisweni, izifundo eziningana ziqinisekisile ukuthi ama-antioxidants akumajikijolo angasiza ekunciphiseni ukucindezeleka kwe-oxidative (,,,,).

Ucwaningo olulodwa emadodeni aphilile lathola ukuthi ukudla ingxenye eyodwa, eyi-10-ounce (300-gram) ingxenye yama-blueberries kusize ukuvikela i-DNA yabo ekulimaleni okukhululekile kwamahhala ().

Kwesinye isifundo kubantu abaphilile, ukudla ama-ounces ayi-17 (500 amagremu) we-strawberry pulp nsuku zonke izinsuku ezingama-30 kwehlise umaka we-pro-oxidant ngo-38% ().

ISIFINYEZO Amajikijolo aphezulu kuma-antioxidants afana ne-anthocyanins, angavikela amaseli akho ekulimaleni okukhulu kwamahhala.

2. Kungasiza ukuthuthukisa ushukela wegazi nokuphendula kwe-insulin

Amajikijolo angakhuphula izinga likashukela egazini kanye namazinga e-insulin.

I-test-tube kanye nezifundo zabantu ziphakamisa ukuthi angavikela amaseli akho emazingeni aphezulu kashukela egazini, asize ukukhulisa ukuzwela kwe-insulin, futhi anciphise ushukela wegazi kanye nokuphendula kwe-insulin ekudleni okune-carb ephezulu (10,,,).

Okubalulekile, le miphumela ibonakala ivela kubantu abaphilile nalabo abanokumelana ne-insulin.

Kwesinye isifundo kwabesifazane abanempilo, ukudla ama-ounces ama-5 (ama-gram ayi-150) ama-strawberry ahlanziwe noma amajikijolo ahlanganisiwe nesinkwa kwaholela ekwehlisweni kwama-insulin okungama-24-26%, uma kuqhathaniswa nokudla isinkwa sodwa ().

Ngaphezu kwalokho, ocwaningweni lwamasonto ayisithupha, abantu abakhuluphele abane-insulin ukumelana nabaphuza i-blueberry smoothie kabili ngosuku babone ukuthuthuka okukhulu ekuzweleni kwe-insulin kunalabo abadla ama-smoothies angenamajikijolo ().

ISIFINYEZO Amajikijolo angathuthukisa ushukela wegazi nokuphendula kwe-insulin uma kudliwa ngokudla okunama-carb amaningi noma kufakwe kuma-smoothies.

3. High in fibre

Amajikijolo awumthombo omuhle we-fiber, kufaka phakathi i-fiber encibilikayo. Ucwaningo lukhombisa ukuthi ukudla ifayibha encibilikayo kubambezela ukuhamba kokudla ngomgudu wakho wokugaya ukudla, okuholela ekwehliseni indlala nokwanda kwemizwa yokugcwala.

Lokhu kunganciphisa ukudla kwakho ikhalori futhi kwenze ukuphathwa kwesisindo kube lula (,).

Ngaphezu kwalokho, i-fiber isiza ukunciphisa inani lama-calories owamunca ekudleni okuxubekile. Olunye ucwaningo luthole ukuthi ukuphinda kabili ukudla kwakho i-fiber kungenza ukuthi umunce kuze kube ngama-calories ayi-130 ambalwa ngosuku ().

Ngaphezu kwalokho, okuqukethwe okuphezulu kwe-fiber yamajikijolo kusho ukuthi aphansi kuma-carbs agayekayo noma enetha, abalwa ngokususa i-fiber kuma-carbs aphelele.

Nakhu ukubalwa kwe-carb ne-fiber kwama-ounces ama-3.5 (100 amagremu) amajikijolo (18, 19, 20, 21):

• Ama-raspberries: 11.9 amagremu ama-carbs, ama-6.5 awo ayi-fiber
• Amajikijolo: 10.2 amagremu ama-carbs, ama-5.3 awo ayi-fiber
• Amajikijolo: 7.7 amagremu ama-carbs, ama-2.0 awo ayi-fiber
• Ama-Blueberries: 14.5 amagremu ama-carbs, ama-2.4 awo ayi-fiber

Qaphela ukuthi usayizi ojwayelekile wokuphakela amajikijolo yinkomishi eyodwa, eguqula ibe ama-ounces angama-4.4-5.3 (125-150 amagremu) kuye ngohlobo.

Ngenxa yokuqukethwe kwawo kwe-carb ephansi, amajikijolo angukudla okune-carb ephansi.

ISIFINYEZO Amajikijolo aqukethe i-fiber, engakhuphula imizwa yokugcwala, futhi yehlise isifiso sokudla kanye nenani lama-calories umzimba wakho olithatha ekudleni okuxubekile.

4. Nikeza izakhamzimba eziningi

Amajikijolo anama-kilojoule amancane futhi anomsoco ngokweqile. Ngaphezu kokuba nama-antioxidants aphezulu, aqukethe amavithamini namaminerali amaningana.

Amajikijolo, ikakhulukazi ama-strawberry, anovithamini C omningi. Empeleni, inkomishi eyi-1 (150 amagremu) yama-strawberry ihlinzeka ngo-150% we-RDI ku-vitamin C (20).

Ngaphandle kukavithamini C, wonke amajikijolo ayafana ngokwamavithamini namaminerali.

Ngezansi okuqukethwe kokudla okunomsoco we-3.5-ounce (100-gram) ekhonza amajikijolo (19):

• Amakholori: 43
• Uvithamini C: Ama-35% we-Reference Daily Intake (i-RDI)
• I-Manganese: 32% we-RDI
• Uvithamini K1: Ama-25% we-RDI
• Yethusi: 8% we-RDI
• Umlingiswa: 6% we-RDI

Isibalo sekhalori sama-ounces angu-3.5 (100 amagremu) amajikijolo asuka ku-32 ama-strawberry afike kuma-57 ama-blueberries, okwenza amajikijolo abe ezinye zezithelo ezinama-khalori aphansi kakhulu (20, 21).

ISIFINYEZO Amajikijolo anama-calories aphansi kodwa acebile ngamavithamini namaminerali amaningana, ikakhulukazi uvithamini C nama-manganese.

5. Siza ukulwa nokuvuvukala

Amajikijolo anezakhiwo ezinamandla ezilwa nokuvuvukala.

Ukuvuvukala ukuvikela umzimba wakho ekuthelelekeni noma ekulimaleni.

Kodwa-ke, izindlela zokuphila zesimanje zivame ukuholela ekuvukeleni ngokweqile, okuhlala isikhathi eside ngenxa yokwanda kwengcindezi, ukungasebenzi ngokwanele komzimba, nokukhethwa kokudla okungenampilo.

Lolu hlobo lokuvuvukala okungapheli kukholakala ukuthi lunikela ezimeni ezifana nesifo sikashukela, isifo senhliziyo, nokukhuluphala ngokweqile (,,).

Ucwaningo lukhombisa ukuthi ama-antioxidants akumajikijolo angasiza ukwehlisa izimpawu zokuvuvukala (,,,).

Kwesinye isifundo kubantu abakhuluphele ngokweqile, labo abaphuza isiphuzo se-sitrobheli nge-carb ephezulu, ukudla okunamafutha amaningi babone ukwehla okuphawuleka kakhulu komaka abathile bokuvuvukala kuneqembu elilawulayo ().

ISIFINYEZO Amajikijolo angasiza ekunciphiseni ukuvuvukala futhi anciphise ubungozi besifo senhliziyo nezinye izinkinga zempilo.

6. Kungasiza ukwehlisa amazinga e-cholesterol

Amajikijolo angukudla okunempilo enhliziyweni.

Amajikijolo amnyama kanye nama-strawberry akhonjisiwe ukuthi asiza ukwehlisa i-cholesterol kubantu abakhuluphele noma abane-metabolic syndrome (,,,,,).

Ocwaningweni lwamasonto ayisishiyagalombili, abantu abadala abane-syndrome ye-metabolic abaphuze isiphuzo esenziwe ngama-strawberry omisiwe nsuku zonke babhekana nokwehla okungu-11% ku-LDL (bad) cholesterol ().

Ngaphezu kwalokho, amajikijolo angasiza ekuvikeleni i-cholesterol ye-LDL ekubeni ne-oxidized noma yokonakala, okukholelwa ukuthi iyingozi enkulu yesifo senhliziyo (,,,,,).

Ocwaningweni olulawulwayo kubantu abakhuluphele, labo abadla ama-ounces ayi-1.5 (50 amagremu) ka-blueberries omisiwe okweqanda amasonto ayi-8 baqaphele ukwehla ngama-28% emazingeni abo e-LDL ene-oxidized ().

ISIFINYEZO Amajikijolo akhonjisiwe ukwehlisa amazinga e-LDL (amabi) e-cholesterol futhi asize ukuwavikela ekutheni angabi namachibi, okunganciphisa ubungozi besifo senhliziyo.

7. Kungaba kuhle esikhunjeni sakho

Amajikijolo angasiza ekunciphiseni ukugoqana kwesikhumba, njengoba ama-antioxidants awo esiza ukulawula ama-radicals amahhala, okungenye yezimbangela ezihamba phambili zokulimala kwesikhumba okufaka isandla ekugugeni ().

Yize ucwaningo lulinganiselwe, i-ellagic acid ibonakala iyimbangela yezinye izinzuzo ezihlobene nesikhumba zamajikijolo.

Izivivinyo ze-test-tube nezilwane ziphakamisa ukuthi le antioxidant ingavikela isikhumba ngokuvimba ukukhiqizwa kwama-enzyme adiliza i-collagen esikhunjeni esonakaliswe yilanga (,,).

I-Collagen yiprotheni eyingxenye yesakhiwo sesikhumba sakho. Ivumela isikhumba sakho ukuba solule futhi sihlale siqinile. Lapho i-collagen yonakele, isikhumba sakho singakhukhumala bese siba nemibimbi.

Kwesinye isifundo, ukusebenzisa i-ellagic acid esikhunjeni samagundane angenaboya okuvezwe ukukhanya kwe-ultraviolet amasonto ayisishiyagalombili kwehle ukuvuvukala futhi kwasiza ukuvikela i-collagen ekulimaleni ().

ISIFINYEZO Amajikijolo aqukethe i-antioxidant ellagic acid, engasiza ekunciphiseni imibimbi nezinye izimpawu zokuguga kwesikhumba okuhlobene nokuchayeka elangeni.

8. Kungasiza ukuvikela umdlavuza

Ama-antioxidants amaningana kumajikijolo, kufaka phakathi ama-anthocyanins, i-ellagic acid, ne-resveratrol, anganciphisa ingozi yomdlavuza (, 43,).

Ngokuqondile, ucwaningo lwezilwane nolwabantu luphakamisa ukuthi amajikijolo angavikela umdlavuza womlomo, umlomo, isifuba kanye nekholoni (,,,,).

Ocwaningweni olwenziwe kubantu abangama-20 abanomdlavuza wekoloni, ukudla ama-ounces ama-2 (amagremu angama-60) ama-raspberry omiswe okokuqandisa amasonto ayi-1 kuya ku-9 athuthukise izimpawu zomzimba kwabanye ababambiqhaza, yize kungenjalo ().

Olunye ucwaningo lwe-test-tube luthole ukuthi zonke izinhlobo zama-strawberry zinemiphumela enamandla, evikelayo kumaseli womdlavuza wesibindi, noma ngabe aphezulu noma aphansi kuma-antioxidants ().

ISIFINYEZO Amajikijolo akhonjisiwe ukunciphisa amamaki ahambisana nokukhula kwesimila ezilwaneni nakubantu abanezinhlobo eziningana zomdlavuza.

9. Kungathokoziswa cishe kuzo zonke izinhlobo zokudla

Amajikijolo angafakwa ezinhlotsheni eziningi zokudla.

Yize abantu abondla i-carb ephansi kanye ne-ketogenic bavame ukugwema izithelo, imvamisa ungajabulela amajikijolo ngokulinganisela.

Isibonelo, inkomishi enesigamu enikela ngamajikijolo (70 amagremu) noma amajikijolo (amagremu angama-60) iqukethe ngaphansi kwama-4 amagremu ama-carbs agayekayo (18, 19).

Inani lamahhala lamajikijolo lingafakwa ekudleni kwe-paleo, iMedithera, imifino kanye ne-vegan.

Kubantu abafuna ukwehlisa isisindo, ama-calories ambalwa amajikijolo abenza balungele ukufaka ekudleni, ekudleni okulula, noma kophudingi.

Amajikijolo wemvelo nawasendle manje asetholakala kabanzi ezingxenyeni eziningi zomhlaba. Uma engekho ngenkathi, amajikijolo afriziwe angathengwa futhi ancibilikiswe lapho kudingeka.

Okuwukuphela kwabantu abadinga ukugwema amajikijolo yilabo abadinga ukudla okuphansi kwefayibha ngezifo ezithile zokugaya ukudla, kanye nabantu abaphikisana namajikijolo. Ukungezwani komzimba ne-strawberry kuvame kakhulu.

ISIFINYEZO Amajikijolo angajatshulelwa ekudleni okuningi, njengoba enama-calories aphansi nama-carbs futhi atholakala kabanzi amasha noma afriziwe.

10. Kungasiza ukugcina imithambo yakho yegazi iphilile

Ngaphezu kokwehlisa i-cholesterol, amajikijolo ahlinzeka ngezinye izinzuzo zempilo yenhliziyo, kufaka phakathi nokwenza ngcono ukusebenza kwemithambo yakho.

Amaseli abeka imithambo yakho yegazi abizwa ngokuthi amaseli endothelial. Zisiza ukulawula umfutho wegazi, zigcina igazi linganqwabani, futhi zenze neminye imisebenzi ebalulekile.

Ukuvuvukala ngokweqile kungalimaza la maseli, kuvimbele ukusebenza okufanele. Lokhu kubizwa ngokuthi ukungasebenzi kahle kwe-endothelial, okuyingozi enkulu yesifo senhliziyo ().

Amajikijolo atholakele enza ngcono ukusebenza kwe-endothelial ezifundweni zabantu abadala abanempilo, abantu abane-metabolic syndrome, nabantu ababhemayo (,,,,,).

Ocwaningweni olulawulwayo kubantu abangama-44 abane-metabolic syndrome, labo abadla i-blueberry smoothie yansuku zonke bakhombise ukuthuthuka okuphawulekayo ekusebenzeni kwe-endothelial, uma kuqhathaniswa neqembu elilawulayo ().

Yize amajikijolo amasha ebhekwa njenganempilo kakhulu, amajikijolo asefomini elicutshunguliwe anganikeza izinzuzo ezithile ezinempilo yenhliziyo.Imikhiqizo yamajikijolo abhakiwe ibhekwa njengokusetshenzwa, kanti amajikijolo omiswe okokuqandisa awenziwa.

Olunye ucwaningo luthole ukuthi yize ukubhaka ama-blueberries kunciphise okuqukethwe kwawo kwe-anthocyanin, izingqikithi zama-antioxidant zihlala zinjalo. Umsebenzi we-arterial uthuthuke ngokufanayo kubantu abadle amajikijolo abhakiwe noma omisiwe ().

ISIFINYEZO Amajikijolo atholakele enza ngcono ukusebenza komthambo ezifundweni eziningana kubantu abaphilile, labo abane-metabolic syndrome, nabantu ababhemayo.

11. Kumnandi wedwa noma kuzindlela zokupheka ezinempilo

Amajikijolo amnandi ngokungangabazeki. Benza isidlo esimnandi noma i-dessert, noma ngabe usebenzisa uhlobo olulodwa noma ukuxuba okubili noma ngaphezulu.

Yize ngokwemvelo zimnandi futhi zingadingi okokunandisa okwengeziwe, ukungeza ukhilimu osindayo noma oshaywayo kungaziguqula zibe uswidi omuhle kakhulu.

Ukuze uthole ukudla kwasekuseni, zama amajikijolo afakwe i-yogurt yama-Greek, i-cottage shizi noma ushizi we-ricotta, kanye namantongomane aqoshiwe.

Enye indlela yokufaka amajikijolo ekudleni kwakho iyingxenye yesaladi.

Ukuze uthole ukuguquguquka okungapheli kwamajikijolo, phequlula i-inthanethi ukuthola izindlela zokupheka ezinempilo.

ISIFINYEZO Amajikijolo amnandi lapho enikezwa yedwa, enokhilimu, noma kuzindlela zokupheka ezinempilo.

Okubalulekile

Amajikijolo anambitheka kakhulu, anomsoco kakhulu, futhi ahlinzeka ngezinzuzo eziningi zezempilo, kufaka phakathi inhliziyo nesikhumba sakho.

Ngokuzifaka ekudleni kwakho njalo, ungathuthukisa impilo yakho yonke ngendlela emnandi kakhulu.