Okusajingijolo Olubomvu vs. Okusajingijolo Okumnyama: Uyini Umehluko?

-Delile

• Yini amajikijolo abomvu namajikijolo amnyama?
• Ama-raspberries amnyama aphezulu kuma-antioxidants
• Ukutholakala nokusetshenziswa
• Amajikijolo abomvu
• Amajikijolo amnyama
• Zombili zinomsoco
• Okubalulekile

Ama-raspberries izithelo ezimnandi ezigcwele izakhamzimba.

Phakathi kwezinhlobonhlobo ezahlukahlukene, amajikijolo abomvu yiwona avame kakhulu, kanti amajikijolo amnyama awuhlobo oluyingqayizivele olukhula kuphela ezindaweni ezithile.

Lo mbhalo ubuyekeza umehluko omkhulu phakathi kwamajikijolo abomvu namnyama.

Yini amajikijolo abomvu namajikijolo amnyama?

Amajikijolo amnyama, awaziwa nangokuthi ama-black caps noma ama-thimbleberries, ayizinhlobo zama-raspberry.

Kokubili okusajikijolo okubomvu nokumnyama kuncane, kunesikhungo esiyize, futhi kumbozwe izinwele ezincane ezimhlophe. Zombili lezi zinhlobo zinokunambitheka okufanayo, yize abanye abantu bethola amajikijolo amnyama amnandi.

Kungakhathalekile ukuthi unjani, ama-raspberries anomsoco kakhulu. Inkomishi eyodwa yamajikijolo (123 amagremu) inikeza okulandelayo ():

• Amakholori: Amakholori angama-64
• AmaCarbs: 15 amagremu
• Amaprotheni: 1 igremu
• Amafutha: ngaphansi kuka-1 gram
• Umucu: Ama-29% we-Reference Daily Intake (i-RDI)
• Uvithamini C: Ama-43% we-RDI
• Uvithamini K: U-11% we-RDI
• Uvithamini E: U-7% we-RDI

Ama-raspberries awumthombo omuhle kakhulu we-fiber, ngenkomishi eyi-1 (123-gram) ehlinzeka ngama-29% we-RDI. I-fiber yokudla isekela uhlelo lwakho lokugaya ukudla, ikhuthaza impilo yenhliziyo, futhi ingasiza ekunciphiseni isisindo (,,).

Njengezinye izithelo, ama-raspberries acebile ngamavithamini C no-E, anomsebenzi onamandla wokulwa ne-antioxidant emzimbeni wakho. Ama-antioxidants ayizinhlanganisela ezivimbela ukulimala kwamangqamuzana okubangelwa ama-molecule abizwa ngama-radicals amahhala ().

Amajikijolo amnyama nabomvu afana ngosayizi, i-anatomy, ne-flavour. Ama-raspberries awumthombo ocebile wezakhamzimba ezibalulekile njenge-fiber namavithamini C no-E.

Ama-raspberries amnyama aphezulu kuma-antioxidants

Kokubili ama-raspberries abomvu namnyama aqukethe ama-antioxidants anamandla avikela amaseli akho ekulimaleni okubangelwa amazinga aphezulu wama-radicals mahhala emzimbeni wakho. Ibhalansi enempilo yama-antioxidants nama-radicals wamahhala ayadingeka ukugcina impilo efanelekile ().

Lokho kusho ukuthi ama-raspberries amnyama aphezulu kuma-antioxidants kunezinhlobo ezibomvu (,).

Ikakhulu, amajikijolo amnyama anezinga eliphakeme lama-polyphenols, okuyizinhlanganisela zezitshalo ezinomsebenzi wokulwa ne-antioxidant futhi zinikeza izinzuzo zezempilo. Okulandelayo ama-polyphenols ayinhloko kuma-raspberries amnyama (,):

• anthocyanins
• ellagitannins
• ama-phenolic acid

Amazinga aphezulu ama-antioxidants kuma-raspberries amnyama angachaza izindawo zawo zokulwa nomdlavuza.

Ucwaningo olulodwa lunikeze abantu abanomdlavuza we-colorectal amagremu angama-60 we-powder okusajingijolo omnyama nsuku zonke kuze kube amasonto ayi-9. Impuphu yamisa ukusabalala futhi yabangela ukufa kwamangqamuzana omdlavuza wamakholoni kulabo abathatha impuphu okungenani izinsuku eziyi-10 ().

Ukwelashwa nge-raspberry powder emnyama kuphinde kwabonisa izinzuzo ezilwa nokuvuvukala kanye nokwehla kokulimala kwamangqamuzana esifundweni esincane kubantu abane-Barrett's esophagus, isifo esihambisana nengozi ephezulu yomdlavuza wokuqina ().

Ngaphezu kwalokho, okunye ukuhlola kwe-test-tube kanye nezilwane kutholile ukuthi okukhishwa okusajingijolo okumnyama kungasiza ekuvikeleni kumdlavuza othile ofana nomdlavuza webele, wekoloni nowesibeletho (,,).

Kodwa-ke, lezi zifundo zisebenzise izinhlobo ezigxile kakhulu zokukhishwa okusajingijolo okumnyama noma i-powder - hhayi ama-raspberry aphelele.

Ucwaningo oluningi luyadingeka ukuthola imiphumela yokulwa nokuvuvukala nomdlavuza wokusajingijolo omnyama.

Amajikijolo amnyama anenani eliphakeme lama-antioxidants kunama-raspberries abomvu, angachaza umsebenzi wabo wokulwa nomdlavuza.

Ukutholakala nokusetshenziswa

Amajikijolo abomvu namnyama atshalwa futhi asetshenziswa ekukhiqizeni ukudla ngokuhlukile.

Amajikijolo abomvu

Amajikijolo abomvu atholakala kakhulu esitolo sakho sokudla ezinyangeni eziningi zonyaka.

Zitshalwe emhlabeni wonke ezindaweni ezinesimo sezulu esipholile.

Ungazidlela ama-raspberries abomvu uwedwa noma uwafake ekudleni okufana ne-oatmeal noma ama-smoothies wobumnandi bemvelo.

Amajikijolo amnyama

Amajikijolo amnyama kunzima ukuthola futhi atholakala kuphela amasonto ambalwa phakathi nehlobo.

Amajikijolo amnyama asendle akhula eNyakatho-mpumalanga ye-United States, kepha iningi lama-raspberry amnyama athengiswayo atshalwa esifundazweni sase-Oregon ().

Ngenkathi ungajabulela amajikijolo amnyama amasha, ama-raspberries amnyama amaningi athengiswa asetshenziswa ekudleni okukhethekile okufana namajamu nama-purées noma kusetshenziselwa ukwenza imikhiqizo efana nezithako zokudla kanye nokufaka umbala wemvelo kokudla.

Zombili zinomsoco

Yize amajikijolo amnyama ephezulu kuma-antioxidants kunama-raspberries abomvu, zombili izindlela ezinomsoco kakhulu ezingasiza impilo yakho.

Njengezinye izithelo, wonke amajikijolo acebile ngamavithamini, amaminerali kanye nefayibha. Kukonke, kunconywa ukuthi udle ukudla okunothe izithelo nemifino ukukhulisa impilo yakho nokunciphisa ubungozi besifo esingelapheki.

Ungajabulela amajikijolo amnyama noma abomvu ngokwawo, noma uwasebenzise njengesengezo esisha nesinambitheka ku-yogurt, i-oatmeal, noma ama-smoothies.

Kokubili amajikijolo abomvu namnyama angaba ukwengeza okunempilo ekudleni kwakho.

Okubalulekile

Amajikijolo abomvu namnyama acebile ngomsoco ofana nefayibha novithamini C futhi afana nosayizi, ukunambitheka, nokwakheka okufanayo.

Kodwa-ke, amajikijolo amnyama aphezulu kuma-antioxidants kunama-raspberries abomvu, angachaza umsebenzi ongaba khona wokulwa nomdlavuza oxhumene nokukhishwa okusajingijolo okumnyama.

Ngenkathi ungajwayele ukuthola amajikijolo abomvu esitolo sakho sendawo, ama-raspberry amnyama kunzima ukuthola. Akunandaba ukuthi ukhetha luphi uhlobo, zombili ziyindlela emnandi yokuthuthukisa ukudla kwakho okunomsoco.