Ingabe Izitsha ze-Acai ziphilile? Amakholori Nokudla Okunomsoco

-Delile

• Umsoco-mnene
• Ucebile ngama-antioxidants
• Ushukela ophezulu namakhalori
• Uzenza kanjani izitsha ze-acai
• Okubalulekile
• Imibono Yokulungiselela Ukudla Okunempilo Kwekusasa nangaphandle

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Eminyakeni yamuva nje, izitsha ze-acai sezibe ngokunye kokudla okuphekwe kakhulu emakethe.

Zilungiselelwe kusuka kumajikijolo e-acai ahlanziwe - okuyizithelo ezikhuliswa eMelika Ephakathi neseNingizimu - futhi zasebenza njenge-smoothie esitsheni noma engilazini, kufakwe izithelo, amantongomane, imbewu, noma i-granola.

Zaziwa ngombala wazo ogqamile, ukwakheka okunokhilimu, nokusebenza okuhlukahlukene, izitsha ze-acai zithathwa njenge-superfood ecebile kakhulu ene-antioxidant. Ngakolunye uhlangothi, isidlo singaba nama-calories amaningi noshukela ongeziwe, kanti abanye bathi kungenza umonakalo omkhulu kunokulungela uma kukhulunywa ngempilo yakho.

Lo mbhalo ubhekisisa izinzuzo nezithiyo zezitsha ze-acai ukuthola ukuthi ziphilile yini.

Umsoco-mnene

Iphrofayili yokudla kwesitsha sakho se-acai iyahlukahluka kuye ngezithako ezisetshenzisiwe.

Lokho kusho ukuthi, izitsha eziningi zine-fiber, antioxidants, kanye ne-micronutrients efana ne-vitamin C, i-manganese, ne-potassium.

Ukubheka, isitsha se-acai esingu-6-ounce (170-gram) acai singaqukatha izakhi zomzimba ezilandelayo ():

• Amakholori: 211
• Amafutha: 6 amagremu
• Amaprotheni: 3 amagremu
• AmaCarbs: 35 amagremu
• Ushukela: 19 amagremu
• Umucu: 7 amagremu

Kodwa-ke, izinhlobo zezentengiso zivame ukuza ezingxenyeni ezinkulu kakhulu futhi zingaqukatha ama-calories afinyelela kuma-600 kanye no-75 amagremu kashukela ekukhonzeni okukodwa, kuya ngokuthi yikuphi okukhethwa kukho okukhethiwe.

Ngaphezu kwamajikijolo e-acai, izitsha ze-acai zivame ukuqukethe ezinye izithelo ezinjengama-strawberry, ama-blueberries, nobhanana (,,).

Lezi zithelo ziwumthombo omkhulu kavithamini C nama-manganese, womabili asebenza njengama-antioxidants avikela amaseli akho ekulimaleni okwenziwe nge-oxidative okubangelwa izakhi eziyingozi ezaziwa ngokuthi ama-radicals amahhala (,).

Zibuye zibe ne-potassium eningi, isakhi somzimba esibalulekile esilawula amazinga omfutho wegazi futhi esivikele ezimeni ezifana nokulahleka kwamathambo okuhlobene nobudala namatshe ezinso ().

Yize iphrofayli yezakhamzimba ihluka ngokuya ngezithako ezisetshenzisiwe, izitsha eziningi ze-acai zine-fiber eningi, ama-antioxidants, namavithamini namaminerali, njengevithamini C, i-manganese, ne-potassium.

Ucebile ngama-antioxidants

Amajikijolo e-Acai aphezulu kuma-antioxidants asiza ekunciphiseni ama-radicals wamahhala ukuvimbela ukulimala kumaseli akho ().

Ucwaningo lwe-test-tube lubonisa ukuthi ama-acai berries aphezulu kakhulu kwizakhi zezitshalo ezaziwa ngokuthi ama-anthocyanins, kufaka phakathi izinhlobo ezithile ezifana ne-cyanidin 3-glucoside ne-cyanidin 3-rutinoside (,).

Kokunye ukuhlola, ukusebenzisa i-acai pulp kanye ne-appleauce kukhuphuke amazinga ama-antioxidants egazini kubantu abadala abangu-12 abaphilile kungakapheli amahora angama-24 ().

Izifundo zabantu nezilwane ziphakamisa ukuthi amajikijolo e-acai angaxhunyaniswa namazinga aphansi e-cholesterol, ukusebenza okungcono kobuchopho, nokwehla kokukhula komdlavuza wamakholoni ngenxa yalokhu okuqukethwe kwe-antioxidant (,,).

Amajikijolo e-Acai aphezulu kuma-antioxidants futhi ahlotshaniswa nezinzuzo eziningana zezempilo ezifundweni zabantu nezilwane.

Ushukela ophezulu namakhalori

Izitsha ze-Acai zivame ukuqukethe okokufaka okungeziwe njengezithelo, amantongomane, imbewu ne-granola.

Ngenkathi lezi zithako zinomsoco zizodwa, kulula ukudlula ngokweqile ngama-toppings akho bese uguqula isinongo esinempilo sibe ukuzitika ngamakhalori aphezulu.

Ngaphezu kwalokho, izitsha ze-acai ezithengwa ezitolo nasezitolo zokudlela zivame ukuthengiswa ngosayizi bezinxenye ezinkulu, kwesinye isikhathi ziqukethe iziseveni ezimbili noma ezintathu esitsheni esisodwa.

Ukudla ama-calories amaningi kunalowo osebenzisa usuku ngalunye kungaba nomthelela ekuzuzeni isisindo ngokuhamba kwesikhathi ().

Ngaphezu kwalokho, izitsha ze-acai ezilungiselelwe ukuthengisa zinoshukela omningi. Ngaphezu kokunikela ekuzuzeni isisindo, ukudla ushukela owengeziwe kakhulu kungakhuthaza ukuthuthukiswa kwezinkinga zesibindi, isifo senhliziyo, nohlobo lwesifo sikashukela sohlobo 2 ().

Izinkombandlela zakamuva zokudla kwabaseMelika zincoma ukuthi unciphise ukuphuza kwakho ushukela okungeziwe ngaphezu kwethisipuni eziyi-12 kulabo abalandela ukudla okungama-khalori ayizinkulungwane ezimbili, okulingana cishe no-48 amagremu kashukela ().

Amaphakethe endishi eyodwa ayi-6-ounce (170-gram) e-acai acishe abe ngama-gramu ayi-11 kashukela ongeziwe, noma cishe ama-23% wemikhawulo yansuku zonke ().

Izitsha ze-Acai - ikakhulukazi lezo ezilungiselelwe ukuthengisa - zinama-calories amaningi noshukela, okungaba nomthelela ekuzuzeni isisindo nasezindabeni zezempilo ezinjengezinkinga zesibindi, isifo senhliziyo, nohlobo lwesifo sikashukela sohlobo 2.

Uzenza kanjani izitsha ze-acai

Enye yezindlela ezinhle zokusebenzisa ngokunenzuzo izinzuzo eziningi zezempilo zezitsha ze-acai ukuzenzela.

Qala ngokuxuba i-acai purée engenashukela, efriziwe noma i-acai powder ngamanzi noma ubisi oluncane ukwenza isisekelo se-acai bowl yakho.

Okulandelayo, engeza ukukhetha kwakho kokufakwa phezulu, njengezithelo ezisikiwe, ama-cocoo nibs, noma ama-flakes kakhukhunathi. Futhi, cabanga ukungeza amantongomane akho owathandayo, imbewu, noma ibhotela le-nut ukukhulisa okuqukethwe kwamaprotheni esitsheni sakho, kukugcine uzizwa ugcwele isikhathi eside ().

Lokho kusho, qiniseka ukuthi ugcine okokufaka kwakho ngokulinganisela futhi ukhawulele ukukhetha okuphezulu kwekhalori uma ufuna ukunciphisa isisindo.

Ungazama futhi ukuhlanganisa imifino efana ne-kale noma isipinashi ezansi kwesitsha sakho se-acai ukuze uqoqe inani laso lokudla okunempilo nangaphezulu.

Ekugcineni, khumbula ukuqapha osayizi bezabelo zakho ukugcina ukudla kwakho ushukela, ama-carbs, namakhalori kulawulwa.

Ukwenza isitsha sakho se-acai ekhaya kungakhulisa izinzuzo zezempilo ezingaba khona. Qiniseka ukuthi ugcine okokufaka kwakho ngokulinganisela futhi ubheke osayizi bezingxenye zakho.

Okubalulekile

Izitsha ze-Acai zenziwa ngamajikijolo e-acai futhi ngokuvamile kunezithelo ezengeziwe, bese kufakwa izithako ezifana nezithelo, amantongomane, imbewu ne-granola.

Yize zinomsoco omningi futhi zinothe ngama-antioxidants, izinhlobo zezentengiso zivame ukuthengiswa ngosayizi bezinxenye ezinkulu futhi zingaba noshukela omningi owengeziwe nama-calories.

Ukwenza isitsha sakho se-acai ekhaya kungakusiza ukuthi ulinganise osayizi bezabelo zakho futhi kuyindlela enhle yokulawula lokho okufaka kupuleti lakho.

Uma ufuna ukulungisa isitsha sakho se-acai, ungathola i-acai powder ezitolo ezikhethekile naku-inthanethi.

Imibono Yokulungiselela Ukudla Okunempilo Kwekusasa nangaphandle