Izinzuzo ezi-5 ezihehayo zezempilo zama-Acai Berries

-Delile

• Yini ama-Acai Berries?
• 1. Ziyi-Nutrient-Dense
• 2. Zigcwele Ama-antioxidants
• 3. Bangase Bathuthukise Amazinga E-cholesterol
• 4. Bangaba Nomphumela Ongaba khona Wokulwa Nomdlavuza
• 5. Bangakwazi Ukuqinisa Umsebenzi Wobuchopho
• Izingqinamba Ezingahle zibe khona kuma-Acai Berries
• Ungayidla Kanjani i-Acai
• Okusemqoka

Amajikijolo e-Acai “ayizithelo” ezinkulu kakhulu eBrazil. Zidabuka esifundeni sase-Amazon lapho ziwukudla okuyisisekelo.

Kodwa-ke, basanda kuthola ukuthandwa emhlabeni jikelele futhi banconywa ngokuba lusizo ngokukhethekile empilweni nasenhlalakahleni.

Lesi sithelo esinsomi esimnyama ngokuqinisekile sipaka okunomsoco omningi, futhi singaba nezinzuzo ezithile zezempilo, kufaka phakathi u-5 ochazwe kule ndatshana.

Yini ama-Acai Berries?

Amajikijolo e-Acai ayizithelo ezi-1-intshi (2.5-cm) eziyindilinga ezikhula ezihlahleni zesundu ze-acai emahlathini emvula aseCentral naseNingizimu Melika. Zinesikhumba esimnyama esinsomi nenyama ephuzi ezungeze imbewu enkulu.

Ngenxa yokuthi iqukethe imigodi enjengebhilikosi neminqumo, ngobuchwepheshe bayo akuyona ijikijolo, kodwa kunalokho i-drupe. Noma kunjalo, zivame ukubizwa ngokuthi amajikijolo.

Ehlathini lemvula lase-Amazon, amajikijolo e-acai ahambisana nokudla njalo.

Ukuze zenziwe zidliwe, zifakwe emanzini ukuze zithambise isikhumba sangaphandle esinzima bese ziyaminyaniswa zenze unama onsomi omnyama.

Banokunambitheka komhlaba okuvame ukuchazwa njengesiphambano phakathi kwamajikijolo noshokoledi ongenashukela.

Amajikijolo ama-acai amasha anempilo yeshalofu emfushane futhi awatholakali ngaphandle kwalapho etshalwe khona. Njengokuthunyelwa kwamanye amazwe, athengiswa njengefriji yezithelo efriziwe, impuphu eyomile noma ujusi ocindezelweyo.

Amajikijolo e-Acai kwesinye isikhathi asetshenziselwa ukunambitha imikhiqizo yokudla, kufaka phakathi i-jelly beans ne-ayisikhilimu, kanti ezinye izinto ezingezona zokudla njengokhilimu bomzimba ziqukethe uwoyela we-acai.

Amajikijolo e-Acai akhula ezihlahleni zesundu i-acai ehlathini lemvula lase-Amazon. Zicutshungulwa zibe uginindela ngaphambi kokudla.

1. Ziyi-Nutrient-Dense

Amajikijolo e-Acai anephrofayli eyingqayizivele yokudla okunesithelo, njengoba enamafutha athe cwaka ngoshukela omncane.

Amagremu ayi-100 efrizi yezithelo ezifriziwe anokuphazamiseka kokudla okunomsoco okulandelayo ():

• Amakholori: 70
• Amafutha: 5 amagremu
• Amafutha agcwalisiwe: 1.5 amagremu
• AmaCarbs: 4 amagremu
• Ushukela: 2 amagremu
• Umucu 2 amagremu
• Uvithamini A: U-15% we-RDI
• I-calcium: 2% we-RDI

Ngokuya ngocwaningo lwaseVenezuela, amajikijolo e-acai nawo aqukethe amanye amaminerali wokulandela umkhondo, afaka i-chromium, i-zinc, i-iron, ithusi, i-manganese, i-magnesium, i-potassium ne-phosphorus ().

Kodwa ezinye izinzuzo zezempilo ezinamandla kakhulu ze-acai zivela ezinhlanganisweni zezitshalo.

Okuphawuleka kakhulu phakathi kwalezi ngama-anthocyanini, anika amajikijolo e-acai umbala wawo onsomi ojulile futhi asebenze njengama-antioxidants emzimbeni.

Ungathola futhi ama-anthocyanini kokunye ukudla okuluhlaza okwesibhakabhaka, okumnyama nokunsomi, njengobhontshisi omnyama nama-blueberries.

Amajikijolo e-Acai aqukethe amafutha anempilo nenani eliphansi likashukela, kanye namaminerali amaningi okulandela umkhondo nezinhlanganisela zezitshalo, kufaka phakathi ama-anthocyanins.

2. Zigcwele Ama-antioxidants

Ama-antioxidants abalulekile ngoba anciphisa imiphumela elimazayo yama-radicals wamahhala kuwo wonke umzimba.

Uma ama-radicals wamahhala enganqanyulwa ama-antioxidants, angalimaza amaseli futhi aholele ezifweni eziningi, kufaka phakathi isifo sikashukela, umdlavuza nesifo senhliziyo ().

Amajikijolo e-Acai anenani eliphakeme ngokumangazayo lama-antioxidants, ahlanganisa ezinye izithelo ezinothe ngama-antioxidant njengama-blueberries nama-cranberries (4).

Okuqukethwe kokulwa ne-antioxidant kuvame ukulinganiswa ngamaphuzu we-Oxygen Radical Absorbance Capacity (ORAC).

Endabeni ye-acai, amagremu ayi-100 ompuphu obandisiwe ane-ORAC engu-15,405, kanti inani elifanayo lama-blueberries linamaphuzu angama-4,669 (4).

Lo msebenzi we-antioxidant uvela ezinhlanganisweni zezitshalo eziningi ku-acai, kufaka phakathi ama-anthocyanins (5,).

Ngo-2008, abacwaningi banikeza amavolontiya angama-12 azila ukudla i-acai pulp, ijusi le-acai, i-appleauce noma isiphuzo esingenama-antioxidants ngezikhathi ezine ezihlukene base behlola igazi labo ukuthola ama-antioxidants ().

Kokubili uginindela we-acai kanye ne-appleauce kukhulise amazinga e-antioxidant abahlanganyeli, okusho ukuthi izinhlanganisela ze-antioxidant ku-acai zingene kahle emathunjini ().

Iphinde ikhombise ukuthi i-acai pulp ingumthombo ongcono wama-antioxidants kunejusi le-acai.

I-Acai icebe ngendlela emangalisayo ngama-antioxidants, izishaya isifuba kathathu inani elitholakala kuma-blueberries.

3. Bangase Bathuthukise Amazinga E-cholesterol

Izifundo zezilwane ziphakamise ukuthi i-acai ingasiza ekuthuthukiseni amazinga e-cholesterol ngokunciphisa inani eliphelele ne-LDL cholesterol (,,).

Futhi kungenzeka ukuthi kungaba nomphumela ofanayo kubantu.

Ucwaningo lwango-2011 lwalunabantu abadala abakhuluphele abayishumi abadla ama-acai smoothies kabili nsuku zonke inyanga eyodwa. Sekukonke, babene-cholesterol ephansi ephelele futhi "emibi" ye-LDL ekugcineni kwesifundo ().

Kodwa-ke, kube nezingqinamba ezimbalwa kulolu cwaningo. Yayincane, ingenalo iqembu lokulawula futhi ithola uxhaso lwayo kumhlinzeki oyinhloko we-acai.

Ngenkathi kudingeka olunye ucwaningo, kungenzeka ukuthi ama-anthocyanini e-acai angabhekana nomthelela wawo omuhle emazingeni e-cholesterol, ngoba izifundo zixhumanise lesi sakhi sesitshalo nokuthuthuka kwe-HDL ne-LDL cholesterol ().

Ngaphezu kwalokho, i-acai iqukethe ama-sterol ezitshalo, avimbela ukuthi i-cholesterol ingangeni emzimbeni wakho ().

Izifundo eziningi zezilwane futhi okungenani isifundo esisodwa somuntu ziphakamise ukuthi i-acai ingasiza ukwehlisa amazinga e-cholesterol egazini.

4. Bangaba Nomphumela Ongaba khona Wokulwa Nomdlavuza

Yize kungekho kudla okuyisivikelo somlingo ekulweni nomdlavuza, okunye ukudla kuyaziwa ukuthi kumisa amangqamuzana omdlavuza ekwakhekeni nasekusakazekeni.

Kokubili ukuhlolwa kwe-tube-test kanye nezilwane kuveze lolu hlobo lomphumela wokulwa nomdlavuza ku-acai (,,,,).

Kamagundane, i-acai pulp inciphise izehlakalo zomdlavuza wekoloni nowesinye (,).

Kodwa-ke, ucwaningo lwesibili kumagundane luthole ukuthi alunamthelela kumdlavuza wesisu ().

Abaphenyi baphethe ngokuthi i-acai ingaba nendima ekwelapheni umdlavuza ngokuzayo, kepha kusadingeka olunye ucwaningo, kufaka phakathi nabantu.

Ezifundweni zesilwane kanye ne-test-tube, i-acai ikhombise amandla njenge-ejenti elwa nomdlavuza. Kudingeka izifundo eziningi ukuthola umphumela wazo kubantu.

5. Bangakwazi Ukuqinisa Umsebenzi Wobuchopho

Izinhlanganisela eziningi zezitshalo ku-acai nazo zingavikela ubuchopho bakho ekulimaleni njengoba ukhula ().

Ucwaningo oluningi lukhombisile lolu hlobo lomphumela wokuvikela kumagundane elebhu (,,,).

Ama-antioxidants e-acai aphikisana nemiphumela elimazayo yokuvuvukala ne-oxidation kumaseli obuchopho, angathinta kabi inkumbulo nokufunda ().

Kwesinye isifundo, i-acai ize yasiza ukuthuthukisa inkumbulo kumagundane agugile ().

Enye yezindlela lapho ubuchopho buhlala bunempilo khona ukuhlanza amaseli anobuthi noma engasasebenzi, inqubo eyaziwa njenge-autophagy. Yenza indlela yokwakheka kwemizwa emisha, ithuthukise ukuxhumana phakathi kwamaseli obuchopho.

Njengoba ukhula, le nqubo isebenza kahle kakhulu. Kodwa-ke, ezivivinyweni zelebhu, ukukhishwa kwe-acai kusizile ukukhuthaza le mpendulo "yokugcinwa kwendlu" kumaseli obuchopho (23).

I-Acai ingaphikisana nemiphumela elimazayo yokuvuvukala ne-oxidation ebuchosheni futhi isize ukukhuthaza impendulo yayo "yokugcinwa kwendlu".

Izingqinamba Ezingahle zibe khona kuma-Acai Berries

Njengoba kunikezwe ukuthi i-acai isithelo esinempilo, esinothe ngama-antioxidant, azikho izingqinamba eziningi zokuyidla.

Kodwa-ke, izwi elilodwa lokuxwayisa ukungazilinganisi kakhulu izimangalo zalo ezihlobene nempilo.

Ngenkathi ucwaningo lokuqala luthembisa, izifundo ngemiphumela yazo empilweni yabantu bezincane futhi ziyindlala.

Ngakho-ke, kubalulekile ukuthatha izimangalo zezempilo ngohlamvu lukasawoti.

Futhi, khumbula ukuthi uma uyithenga njenge-pulp esetshenzwe ngaphambilini, hlola ilebula lesithako bese uqinisekisa ukuthi alinazo izithako ezingeziwe.

Amanye ama-purées anenani eliphakeme kakhulu loshukela ongeziwe.

Ngokwengxenye enkulu, i-acai isithelo esinempilo esinezithiyo ezimbalwa. Qiniseka ukuthi ubheka ushukela ongeziwe.

Ungayidla Kanjani i-Acai

Njengoba amajikijolo ama-acai amasha enempilo eshalofini emfushane, athunyelwa ikakhulukazi emazweni angaphandle futhi atholakala kabanzi ngezindlela ezintathu eziyinhloko - ama-purées, izimpushana namajusi.

Ijusi ligcwele ama-antioxidants, kodwa futhi liphakeme kakhulu kushukela futhi lishoda nge-fiber. Yize, uma ihlungiwe, ijusi ingaqukatha ama-antioxidants ambalwa ().

I-powder iletha inani eligxile kakhulu lezakhamzimba, likunike i-fiber kanye namafutha, kanye nezinhlanganisela zezitshalo.

Lokho kushiwo, i-purée mhlawumbe iyindlela engcono kakhulu yokujabulela ukunambitheka kwamajikijolo e-acai.

Ukwenza isitsha se-acai, hlanganisa i-purée efriziwe engenashukela namanzi noma ubisi ukuyiguqula ibe isisekelo esinjenge-smoothie se-toppings.

Ama-toppings angafaka izithelo ezisikiwe noma amajikijolo, ama-flakes kakhukhunathi athosiwe, ama-nut butters, i-cocoa nibs noma imbewu ye-chia.

Ungenza futhi isitsha usebenzisa i-acai powder. Ihlanganise neresiphi yakho oyithandayo ye-smoothie, bese uphezulu ngezengezo zakho ozithandayo.

Kunezindlela eziningi zokudla i-acai, kufaka phakathi njenge-purée efriziwe, impuphu noma ijusi.

Okusemqoka

Ngenxa yokuqukethwe kwawo okune-antioxidant ephezulu, amajikijolo e-acai anezinzuzo eziningi ezingaba khona zezempilo.

Zilayishwe ngamakhemikhali ezitshalo anamandla asebenza njengama-antioxidants futhi angaba nezinzuzo ebuchosheni bakho, enhliziyweni nasempilweni ephelele.

Zibuye zilethe amafutha anempilo nefayibha, zikwenze ukudla okunempilo ngokuvamile.

Jabulela i-acai njenge-smoothie noma isitsha, kodwa qaphela ushukela ongeziwe ovame ukutholakala kuma-juice nama-purées afriziwe.