Amajikijolo angu-8 Acebile Kakhulu Ongawadla

-Delile

• 1. Amajikijolo
• 2. Ama-raspberry
• 3. Amajikijolo eGoji
• 4. Amajikijolo
• 5. AmaBilberries
• 6. Amajikijolo e-Acai
• 7. AmaCranberry
• 8. Amagilebhisi
• Okubalulekile

Amajikijolo amancane, athambile, ayizithelo eziyindilinga ezinemibala ehlukahlukene - ikakhulukazi eluhlaza okwesibhakabhaka, obomvu, noma onsomi.

Zimnandi noma zimuncu ekunambithekeni futhi zivame ukusetshenziselwa ukugcina, ujamu, kanye nophudingi.

Amajikijolo avame ukuba nephrofayili enhle yokudla okunempilo. Ngokuvamile ziphezulu ku-fiber, i-vitamin C, ne-antioxidant polyphenols.

Ngenxa yalokhu, ukufaka amajikijolo ekudleni kwakho kungasiza ekuvimbeleni nasekunciphiseni izimpawu zezifo eziningi ezingamahlalakhona.

Nawa amajikijolo ayi-8 anempilo kakhulu ongawadla.

1. Amajikijolo

Ama-blueberries amajikijolo athandwayo asebenza njengomthombo omkhulu kavithamini K.

Inkomishi eyodwa (148 amagremu) ka-blueberries inikeza izakhamzimba ezilandelayo ():

• Amakholori:
  84
• Umucu:
  3.6 amagremu
• Uvithamini
  C: U-16% we-DV
• Uvithamini
  K: Ama-24% we-DV
• I-Manganese:
  22% we-DV

Ama-blueberries aqukethe ne-antioxidant polyphenols ebizwa ngama-anthocyanins ().

Ama-Anthocyanins avela kuma-blueberries anganciphisa ukucindezeleka okwenziwe nge-oxidative, ngaleyo ndlela anciphise ubungozi besifo senhliziyo kubantu abaphilile nalabo abasengozini enkulu yalesi sifo (,,,).

Ngaphezu kwalokho, ama-blueberries angathuthukisa ezinye izici zempilo yenhliziyo ngokwehlisa i-cholesterol "embi" ye-LDL egazini, anciphise ubungozi bokuhlaselwa yinhliziyo, nokwenza ngcono ukusebenza kwemithambo yegazi (,,).

Ama-blueberries anganciphisa nengozi yesifo sikashukela. Ucwaningo luye lwabonisa ukuthi ama-blueberries noma ama-bioactive blueberry compounds angathuthukisa ukuzwela kwe-insulin futhi anciphise ubungozi bohlobo lwesifo sikashukela olungafika ku-26% (,).

Ucwaningo olukhulu lokubuka lukhombisile ukuthi abantu abadla ama-blueberries futhi banamazinga amancane okuncipha kwengqondo, okusho ukuthi ubuchopho babo buhlala bunempilo njengoba bekhula ().

Kodwa-ke, kudingeka olunye ucwaningo ukuthola indima ngqo edlalwa ama-blueberries empilweni yobuchopho.

isifinyezoAma-blueberries aqukethe
amanani amaningi we-fiber, i-vitamin C, ne-antioxidant anthocyanins. Ukudla
ama-blueberries angasiza ekunciphiseni izinto ezinobungozi zesifo senhliziyo nesifo sikashukela.

2. Ama-raspberry

Ama-raspberries avame ukusetshenziswa kuma-dessert futhi asebenza njengomthombo omuhle kakhulu we-fiber.

Inkomishi eyodwa (123 amagremu) yamajikijolo inikeza ():

• Amakholori:
  64
• Umucu:
  8 amagremu
• Uvithamini
  C: U-36% we-DV
• Uvithamini
  K: U-8% we-DV
• I-Manganese:
  U-36% we-DV

Ama-Raspberries aqukethe ne-antioxidant polyphenols ebizwa ngama-ellagitannins, angasiza ekunciphiseni ukucindezeleka kwe-oxidative ().

Ucwaningo oluthile lukhombisa ukuthi lapho abagibeli bamabhayisikili bedla isiphuzo esiqukethe amajikijolo namanye amajikijolo, ukucindezeleka okwenziwe nge-oxidative okubangelwa ukuvivinya umzimba kwehle kakhulu ().

Amajikijolo asetshenziswa kakhulu yizinhlobo ezibomvu zaseMelika noma ezibomvu zaseYurophu. Kodwa-ke, kunezinhlobo eziningi zamajikijolo, futhi amajikijolo amnyama akhonjisiwe ukuthi anezinzuzo eziningi zezempilo, futhi.

Amajikijolo amnyama angaba yinhle ikakhulukazi empilweni yenhliziyo. Ucwaningo luye lwafakazela ukuthi ama-raspberries amnyama anganciphisa izinto ezinobungozi zesifo senhliziyo, ezifana nomfutho wegazi kanye ne-cholesterol egazini (,,).

Olunye ucwaningo lukhombisile ukuthi amajikijolo amnyama anganciphisa ukuvuvukala kubantu abane-metabolic syndrome ().

Kodwa-ke, lezi zifundo zazincane kakhulu. Kudingeka olunye ucwaningo ukuqinisekisa izinzuzo zamajikijolo amnyama.

Isifinyezo

Ama-raspberries agcwele
i-fiber ne-antioxidant polyphenols. Amajikijolo amnyama, ikakhulukazi, kungenzeka
kuzuze impilo yenhliziyo.

3. Amajikijolo eGoji

Amajikijolo eGoji, awaziwa nangokuthi ama-wolfberries, avela eChina futhi asetshenziswa emithini yendabuko. Muva nje badume kakhulu emazweni aseNtshonalanga.

I-ounce elilodwa (ama-28 amagremu) amajikijolo omisiwe we-goji ahlinzeka ():

• Amakholori:
  98
• Umucu:
  3.7 amagremu
• Uvithamini
  C: U-15% we-DV
• Uvithamini
  A: U-42% we-DV
• Insimbi:
  U-11% we-DV

Amajikijolo eGoji aqukethe namazinga aphezulu kavithamini A ne-zeaxanthin, womabili abalulekile empilweni yamehlo.

Ucwaningo olulodwa lwabantu asebekhulile abayi-150 luthole ukuthi ukudla amagremu ayi-14 wokwakheka okususelwa kubisi kwe-goji berry ngosuku kunciphise ukwehla kwempilo yamehlo ngenxa yokuguga. Lolu cwaningo, kanye nesifundo sesibili esifanayo, kukhombisile ukuthi ukudla amajikijolo e-goji kungakhuphula amazinga wegazi zeaxanthin (,).

Njengamanye amajikijolo amaningi, amajikijolo e-goji aqukethe i-antioxidant polyphenols. Ucwaningo oluthile lwathola ukuthi ukuphuza ijusi lamajikijolo izinsuku ezingama-30 kwandisa amazinga e-antioxidant egazi abantu abaphilile, abadala baseChina ().

Olunye ucwaningo luthole ukuthi ukuphuza ijusi lamajikijolo i-goji amasonto ama-2 kukhuphule imetabolism futhi kwehlise usayizi wokhalo kubantu abakhuluphele ngokweqile ().

IsifinyezoAmajikijolo eGoji anjalo
icebile ikakhulukazi kuzakhamzimba ezinomthelela empilweni yamehlo. Futhi ziqukethe
ama-antioxidants abalulekile.

4. Amajikijolo

Amajikijolo angenye yamajikijolo adliwa kakhulu emhlabeni futhi ingenye yemithombo engcono kakhulu kavithamini C.

Inkomishi eyodwa (amagremu ayi-144) yama-strawberry aphelele ihlinzeka ():

• Amakholori:
  46
• Umucu:
  3 amagremu
• Uvithamini
  C: I-97% ye-DV
• I-Manganese:
  Ama-24% we-DV

Ama-strawberry alungele impilo yenhliziyo. Empeleni, ucwaningo lwabesifazane abangaphezu kwama-93,000 luthole ukuthi labo abadle izingxenye ezingaphezu kwezintathu zama-strawberry nama-blueberries ngesonto babenobungozi obungaphansi kwama-30% bokuhlaselwa yinhliziyo ().

Olunye ucwaningo lukhombisile ukuthi ama-strawberry anganciphisa inani lezinto ezinobungozi zesifo senhliziyo kubandakanya i-cholesterol yegazi, i-triglycerides, kanye nengcindezi ye-oxidative (,,,).

Ama-Strawberries nawo anganciphisa ukuvuvukala ngokunciphisa amakhemikhali okuvuvukala egazini, njenge-IL-1β, IL-6, ne-C-reactive protein (CRP) (,,).

Ngaphezu kwalokho, ama-strawberry angasiza ekulawuleni amazinga kashukela egazini, okubalulekile ekuvikeleni isifo sikashukela ().

Eqinisweni, ucwaningo olwenziwe kubantu abangaphezu kwama-200,000 luthole ukuthi ukudla ama-strawberry kunganciphisa uhlobo lwesibili lwesifo sikashukela ngo- 18% ().

Ekugcineni, olunye ucwaningo lubonise ukuthi ukudla ama-ounces amabili (ama-gramu angama-60) ngosuku lwe-strawberry powder omisiwe kunciphise ukucindezeleka okwenziwe nge-oxidative namakhemikhali okuvuvukala kubantu abasengozini enkulu yokuthola umdlavuza we-esophageal ().

Isifinyezo

Ama-Strawberries ayi
Umthombo omuhle kakhulu kavithamini C. Kufakazelwa ukuthi kunciphisa izinto eziyingozi enhliziyweni
izifo nokusiza ukulawula ushukela egazini.

5. AmaBilberries

Ama-bilberries afana kakhulu nama-blueberries, futhi lokhu kuvame ukudideka. AmaBilberries avela eYurophu, kanti ama-blueberries avela eNyakatho Melika.

Ama-ounces ama-3.5 (amagremu ayi-100) ama-bilberries ahlinzeka (36):

• Amakholori:
  43
• Umucu:
  4.6 amagremu
• Uvithamini
  C: U-16% we-DV
• Uvithamini
  E: U-12% we-DV

Ucwaningo oluningi lwesayensi luye lwabonisa ukuthi ama-bilberries ayasebenza ekwehliseni ukuvuvukala.

Izifundo ezimbalwa zikhombisile ukuthi ukudla ama-bilberries noma ukuphuza ijusi le-bilberry kunganciphisa ukuvuvukala kubantu abasengozini yesifo senhliziyo noma i-metabolic syndrome (,).

Olunye ucwaningo lwabesifazane abangama-110 luthole ukuthi ukudla ama-bilberry cishe inyanga engu-1 kunciphise amazinga ezimpawu zokuphela kokuthinteka ekuthuthukiseni isifo senhliziyo. AmaBilberries futhi anciphise ukuzungeza okhalweni ngamasentimitha angu-0.5 (1.2 cm) nesisindo ngamakhilogremu angu-0.4 (0.2 kgs) ().

Ucwaningo olwehlukile luthole ukuthi ukudla ukudla okunothe ngama-bilberries, okusanhlamvu okuphelele, nenhlanzi kunciphise ushukela wegazi kubantu abanoshukela wegazi ().

Ama-bilberries nawo angakhuphula i-cholesterol "enhle" ye-HDL futhi anciphise "okubi" kwe-LDL cholesterol (,).

Isifinyezo

Ama-bilberries ayafana
kuma-blueberries futhi ayasebenza ekwehliseni ukuvuvukala. Bangasiza futhi
ukunciphisa isisindo negazi cholesterol.

6. Amajikijolo e-Acai

Amajikijolo e-Acai akhula ezihlahleni zesundu ze-acai zomdabu esifundeni saseBrazil Amazon.

Ziye zaba izithako zokudla ezithandwayo zezempilo ngenxa yokuqukethwe kwazo okune-antioxidant ephezulu.

Ama-ounces ama-3.5 (amagremu ayi-100) we-acai berry puree ahlinzeka ():

• Amakholori:
  70
• Umucu:
  5 amagremu

Khumbula ukuthi ama-acai berries avame ukudliwa omisiwe noma omisiwe, okungathinta okuqukethwe okunomsoco.

Amajikijolo e-Acai angomunye wemithombo engcono kakhulu yama-antioxidant polyphenols futhi angaqukatha ama-antioxidants aphindwe kayishumi kunama-blueberries ().

Lapho edliwa njengejusi noma uginindela, ama-acai berries angakhuphula amazinga e-antioxidant egazi futhi anciphise amakhemikhali abandakanyeka ekucindezelekeni kwe-oxidative (,).

Ngokwengeziwe, i-acai berry pulp ikhonjisiwe ukunciphisa ushukela wegazi, i-insulin, namazinga egazi egazini kubantu abadala abakhuluphele abadle amagremu angama-200 ngosuku inyanga eyodwa ().

Le miphumela ikhonjisiwe nakubasubathi. Ukuphuza ama-ounces ayi-100 (i-100 ml) yenhlanganisela yejusi le-acai amasonto ayisithupha kunciphise i-cholesterol egazini futhi kwehlise nengcindezi ye-oxidative ngemuva kokuzivocavoca, okungasheshisa ukululama ekulimaleni kwemisipha ().

Ama-antioxidants e-acai nawo angasiza ekunciphiseni izimpawu ze-osteoarthritis. Ucwaningo lwabantu abane-osteoarthritis luthole ukuthi ukuphuza ama-ounces ayi-120 (120 ml) wejusi le-acai ngosuku amasonto ayi-12 kunciphise kakhulu ubuhlungu nokuthuthuka kwempilo yansuku zonke ().

IsifinyezoAmajikijolo e-Acai aqukethe
amanani aphezulu ama-antioxidants, angasiza ukunciphisa i-cholesterol yegazi,
ukucindezeleka okwenziwe nge-oxidative, futhi kunciphise nezimpawu ze-osteoarthritis.

7. AmaCranberry

AmaCranberries izithelo ezinempilo ngokweqile ezinambitheka omuncu.

Zivame ukudliwa ziluhlaza. Esikhundleni salokho, zivame ukudliwa njengejusi.

1 inkomishi (110 amagremu) ama-cranberries aluhlaza ahlinzeka (50):

• Amakholori:
  46
• Umucu:
  3.6 amagremu
• Uvithamini
  C: U-16% we-DV
• I-Manganese:
  U-12% we-DV

Njengamanye amajikijolo, ama-cranberries aqukethe i-antioxidant polyphenols. Kodwa-ke, iningi lama-antioxidants lisesikhunjeni sikakhrayberry. Ngakho-ke, ijusi le-cranberry aliqukethe ama-polyphenols amaningi ().

Inzuzo eyaziwa kakhulu yezempilo yama-cranberries yikhono labo lokunciphisa ubungozi bokutheleleka nge-urinary tract (UTIs).

Amakhemikhali athile kuma-cranberries avimbela amabhaktheriya E. coli kusuka ekunamatheleni odongeni lwesinye noma kumgudu wokuchama, ngakho-ke kunciphisa ubungozi bokutheleleka (,).

Ucwaningo oluningi luye lwabonisa ukuthi ukuphuza ijusi le-cranberry noma ukuthatha izithako ze-cranberry kunganciphisa ubungozi bama-UTIs (,,,).

Ijusi leCranberry linganciphisa ubungozi bezinye izifo.

H. pylori uhlobo lwama-bacteria olungadala izilonda esiswini nomdlavuza. Izifundo eziningi zikhombisile ukuthi ijusi le-cranberry lingavimbela H. pylori ekuhlanganiseni nodonga lwesisu futhi ngaleyo ndlela kuvimbele ukutheleleka (,).

Ijusi leCranberry likhombise izinzuzo ezahlukahlukene zempilo yenhliziyo. Ucwaningo oluningi luye lwathola ukuthi ukuphuza ijusi le-cranberry kunganciphisa i-cholesterol, umfutho wegazi, ukucindezeleka okwenziwe nge-oxidative, kanye "nokuqina" kwemithambo (,,,).

Kodwa-ke, kungcono ukugwema izinhlobonhlobo zejusi le-cranberry ngoshukela omningi owengeziwe.

IsifinyezoAmaCranberries kanye
ijusi le-cranberry linganciphisa ubungozi bokutheleleka komchamo kanye nezifo zesisu futhi
kungazuzisa impilo yenhliziyo. Kodwa-ke, kungcono ukugwema amajusi ngokungezwa okuningi
ushukela.

8. Amagilebhisi

Amagilebhisi asetshenziswa kakhulu ngokuphelele, izithelo ezingavuthiwe noma ijusi, iwayini, omisiwe noma uviniga.

Inkomishi eyodwa (151 amagremu) ephelele, amagilebhisi aluhlaza ahlinzeka ():

• Amakholori:
  104
• Umucu:
  1.4 amagremu
• Uvithamini
  C: 5% we-DV
• Uvithamini
  K: U-18% we-DV

Isikhumba nembewu yamagilebhisi kungumthombo omuhle kakhulu we-antioxidant polyphenols. Izifundo eziningi zikhombisile ukuthi okukhishwayo kwembewu yamagilebhisi i-polyphenol kunganciphisa umfutho wegazi nokushaya kwenhliziyo (,).

Kodwa-ke, eziningi zalezi zifundo zazincane. Olunye ucwaningo luthi umphumela wama-polyphenols ekucindezelekeni kwegazi uhlala ungacacile ().

Ucwaningo olukhulu lokubuka luthole ukuthi ukudla amagilebhisi noma omisiwe amahlandla ama-3 ngesonto kuhlotshaniswa nokwehliswa kwe-12% engozini yohlobo lwesifo sikashukela sohlobo 2 ().

Olunye ucwaningo luthole ukuthi ukudla ama-ounces ayi-17 (500 amagremu) wamagilebhisi ngosuku amasonto ayi-8 kunciphise i-cholesterol yegazi kanye nengcindezi ye-oxidative kubantu abane-cholesterol ephezulu ().

Ekugcineni, ijusi lamagilebhisi lingazuzisa nempilo yobuchopho. Ucwaningo oluncane lwabesifazane abangama-25 luthole ukuthi ukuphuza ama-ounces ayi-12 (355 ml) wejusi lamagilebhisi e-Concord nsuku zonke amasonto ayi-12 kuthuthukise kakhulu inkumbulo nokusebenza kokushayela ().

IsifinyezoAmagilebhisi, ikakhulukazi
imbewu nesikhumba, zigcwele ama-antioxidants. Bangasiza ukunciphisa igazi
cholesterol nohlobo 2 lwesifo sikashukela ngenkathi kuzuzisa nempilo yobuchopho.

Okubalulekile

Amajikijolo okunye kokudla okunempilo ongakudla, ngoba anama-calories aphansi kodwa ane-fiber eningi, uvithamini C, nama-antioxidants.

Amajikijolo amaningi anezinzuzo eziqinisekisiwe zempilo yenhliziyo. Lokhu kufaka phakathi ukwehlisa umfutho wegazi kanye ne-cholesterol, ngenkathi kunciphisa ukucindezeleka kwe-oxidative.

Zingasiza futhi ekunciphiseni ubungozi besifo sikashukela sohlobo lwe-2 ngokwenza njengezindlela ezinhle kakhulu zokudla okulula okushukela.

Zama ukudla izingxenye ezimbalwa zamajikijolo ngesonto bese usampula izinhlobo ezahlukene. Benza isidlo esikhulu noma ukudla kwasekuseni okunempilo.