Yini amajikijolo egolide? Konke Odinga Ukukwazi

-Delile

• Kupakishwe Izakhi
• Izinzuzo Zezempilo
• Phezulu kuma-Antioxidants
• Inezinzuzo Zokulwa Nokuvuvukala
• Kwangathi Khuphula Ukuzivikela
• Kwangathi Ungazuza Ngethambo Health
• Kwangathi Kungathuthukiswa Umbono
• Imiphumela emibi engaba khona
• Ungazidla Kanjani
• Okusemqoka

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

Amajikijolo egolide ayizithelo ezikhanyayo, ezinombala osawolintshi ezihlobene eduze netomatillo. Njengama-tomatillos, zisongwe ngekhoba elinamaphepha elibizwa ngokuthi i-calyx okufanele likhishwe ngaphambi kokudla.

Zincane kancane kunamatamatisi e-cherry, lezi zithelo zinokunambitheka okumnandi, okushisayo okufana nophayinaphu nomango. Abantu abaningi bathokozela i-pop yabo enamanzi njenge-snack noma kumasaladi, amasoso nojamu.

Amajikijolo egolide ayaziwa nangokuthi i-Inca berry, ama-groundcherry asePeru, i-poha berry, i-goldenberry, i-husk cherry ne-cape gooseberry.

Bangabomndeni we-nightshade futhi bakhula ezindaweni ezifudumele emhlabeni jikelele.

Le ndatshana ikutshela konke odinga ukukwazi ngamajikijolo egolide, kufaka phakathi ukudla kwawo, izinzuzo nemiphumela emibi engaba khona.

Kupakishwe Izakhi

Amajikijolo egolide anephrofayli enomsoco ekhangayo.

Bamba inani elilinganisiwe lama-khalori, benikezela ngama-74 ngenkomishi ngayinye (ama-gramu ayi-140) Iningi lama-calories awo avela kuma-carbs ().

Usayizi ofanayo wokuphaka uphinde upake ama-gramu ayi-6 we-fiber - ngaphezulu kwama-20% wesithenjwa sokudla kwansuku zonke (i-RDI).

Inkomishi eyi-1 (i-140-gram) enikezela ngamajikijolo egolide iqukethe okulandelayo ():

• Amakholori: 74
• AmaCarbs: 15.7 amagremu
• Umucu: 6 amagremu
• Amaprotheni: 2.7 amagremu
• Amafutha: 1 igremu
• Uvithamini C: I-21% ye-RDI yabesifazane ne-17% yabesilisa
• Thiamine: I-14% ye-RDI yabesifazane ne-13% yabesilisa
• I-Riboflavin: 5% we-RDI
• I-Niacin: Ama-28% e-RDI abesifazane kanye nama-25% kwabesilisa
• Uvithamini A: U-7% we-RDI wabesifazane no-6% wabesilisa
• Insimbi: I-8% ye-RDI yabesifazane ne-18% yabesilisa
• I-Phosphorus: 8% we-RDI

Amajikijolo egolide nawo anenani eliphakeme le-beta-carotene ne-vitamin K kanye ne-calcium (,) encane.

Amajikijolo egolide aqhosha ngenani elihlaba umxhwele lamavithamini, amaminerali kanye nefayibha - elinama-khalori angama-74 kuphela ngenkomishi (140 amagremu).

Izinzuzo Zezempilo

Amajikijolo egolide aqukethe izakhi eziningana zezitshalo ezingathinta impilo yakho.

Phezulu kuma-Antioxidants

Amajikijolo egolide aphezulu anezakhi zezitshalo ezibizwa ngama-antioxidants ().

Ama-antioxidants avikela futhi alungise umonakalo odalwe ama-radicals wamahhala, angama-molecule axhumene nokuguga nezifo, njengomdlavuza (,).

Kuze kube manje, ucwaningo luye lwahlonza izinhlanganisela ezingama-34 ezihlukile kumajikijolo egolide angaba nezinzuzo empilweni (6).

Ngaphezu kwalokho, izinhlanganisela ze-phenolic kumajikijolo egolide zakhonjiswa ukuvimba ukukhula kwamangqamuzana omdlavuza webele nowekholoni ezifundweni ze-test-tube (6).

Kwesinye isifundo se-test-tube, kukhishwe amajikijolo egolide amasha nasenamanzi okwandisa impilo yamaseli ngenkathi kuvimbela ukwakheka kwamakhemikhali abangela ukulimala kwe-oxidative ().

Isikhumba samajikijolo egolide sicishe siphindwe kathathu inani lama-antioxidants njenge-pulp yawo. Ngokwengeziwe, amazinga e-antioxidant asezingeni eliphakeme lapho izithelo sezivuthiwe ().

Inezinzuzo Zokulwa Nokuvuvukala

Amakhemikhali kumajikijolo egolide abizwa ngama-ananides angaba nemiphumela yokulwa nokuvuvukala emzimbeni wakho, engavikela umdlavuza wekoloni ().

Kwesinye isifundo, okukhishwe kumakhoba amajikijolo egolide kunciphise ukuvuvukala kumagundane anezifo zamathumbu ezivuthayo. Ngokwengeziwe, amagundane aphathwe ngalokhu kukhishwa abenamazinga aphansi omaka bokuvuvukala ezicutshini zawo ().

Ngenkathi kungekho zifundo zabantu eziqhathanisekayo, izifundo ze-test-tube kumaseli womuntu ziveza imiphumela ethembisayo ekulweni nokuvuvukala (,,).

Kwangathi Khuphula Ukuzivikela

Azikho izifundo zabantu kumajikijolo egolide nokusebenza kwamasosha omzimba, kepha izifundo zokuhlola amashubhu ziphakamisa izinzuzo eziningana.

Ucwaningo olwenziwe kumaseli womuntu luthi amajikijolo egolide angasiza ekulawuleni amasosha akho omzimba. Isithelo siqukethe ama-polyphenols amaningi avimba ukukhishwa kwamakaki omzimba wokuvuvukala ().

Ngokwengeziwe, amajikijolo egolide awumthombo omuhle kavithamini C. Inkomishi eyodwa (140 amagremu) inikeza u-15.4 mg wale vithamini - 21% we-RDI yabesifazane kanye no-17% wabesilisa ().

UVitamin C udlala izindima ezimbalwa ezibalulekile ekuphenduleni okunempilo kwamasosha omzimba ().

Kwangathi Ungazuza Ngethambo Health

Amajikijolo egolide anovithamini K oningi, uvithamini oncibilika njengamafutha obandakanyeka ekuguqulweni kwamathambo ().

Le vithamini iyisici esidingekayo samathambo noqwanga futhi ibuye ibandakanyeke kumazinga wokubuya kwamathambo aphilile, okuyindlela amathambo ehla ngayo futhi aguquke (15).

Ubufakazi bakamuva buveza ukuthi uvithamini K kufanele athathwe kanye novithamini D ukuze abe nethambo elihle ().

Kwangathi Kungathuthukiswa Umbono

Amajikijolo egolide ahlinzeka nge-lutein ne-beta-carotene, kanye namanye ama-carotenoid ().

Ukudla okuphezulu kuma-carotenoid kusuka kwizithelo nemifino kuhlotshaniswa nengozi ephansi yokuwohloka kwe-macular okuhlobene nobudala, imbangela ehamba phambili yobumpumputhe ().

Ngokuqondile, i-carotenoid lutein yaziwa kahle ngokuvikela izifo zamehlo ().

I-Lutein namanye ama-carotenoid, kufaka phakathi i-zeaxanthin ne-lycopene, akhonjisiwe ukuthi avikela ekulahlekelweni kombono kwisifo sikashukela ().

Amajikijolo egolide angaba nezinzuzo eziningana empilweni yakho. Ziphezulu kuma-antioxidants, zibonisa imiphumela elwa nokuvuvukala futhi zingakhuphula impilo yethambo nokubona.

Imiphumela emibi engaba khona

Amajikijolo egolide angaba nobuthi uma uwadla angavuthiwe.

Amajikijolo egolide angavuthiwe aqukethe i-solanine, ubuthi ngokwemvelo obutholakala kwimifino ye-nightshade, njengamazambane notamatisi ().

I-Solanine ingadala ukucasuka kokugaya ukudla, kufaka phakathi i-cramping kanye nohudo - futhi ingabulala ezimweni ezingavamile ().

Ukuze ube sohlangothini oluphephile, yidla amajikijolo egolide avuthwe ngokuphelele angenazo izingxenye eziluhlaza.

Ngaphezu kwalokho, khumbula ukuthi ukudla amanani amaningi amajikijolo egolide kungaba yingozi.

Kwisifundo esisodwa sesilwane, imithamo ephezulu kakhulu yejusi yegolide eyomile efriziwe - 2,273 mg ngekhilogremu ngalinye lesisindo somzimba (5,000 mg ngekg) nsuku zonke - kuholele ekulimaleni kwenhliziyo kumagundane abesilisa - kodwa hhayi abesifazane. Ayikho eminye imiphumela emibi eye yabonwa ().

Azikho izifundo zokuphepha zesikhathi eside kumajikijolo egolide kubantu.

Ukudla amajikijolo egolide kubonakala kuphephile, yize kungekho zifundo kubantu. Lokho kusho ukuthi, izithelo ezingavuthiwe zingadala ukucasuka kokugaya, futhi imithamo ephezulu yejusi yayo ikhonjisiwe ukuthi inobuthi ezifundweni zezilwane.

Ungazidla Kanjani

Amajikijolo egolide angajatshulelwa amasha noma omisiwe uma kukhishwa amakhoba awo anamaphepha.

Amajikijolo amasha egolide angatholakala ezimakethe zabalimi nasezitolo eziningi zokudla. Amajikijolo omisiwe egolide angathengwa kaningi online.

Nazi ezinye izindlela ongafaka ngazo amajikijolo egolide ekudleni kwakho:

• Zidle ziluhlaza njengesidlo.
• Bangeze kwisaladi lesithelo.
• Bafafaze ngaphezulu kwesaladi elimnandi.
• Zihlanganise zibe yi-smoothie.
• Bafake ku-sauce yoshokholethi ngophudingi.
• Ziguqule zibe usoso ukuze uzijabulele nenyama noma inhlanzi.
• Benze ujamu.
• Bafake esaladini lokusanhlamvu.
• Yisebenzise ngaphezulu kwe-yogurt ne-granola.

Amajikijolo egolide afaka ukunambitheka okuyingqayizivele cishe kunoma yisiphi isidlo noma isidlo.

Amajikijolo egolide ayizithelo eziguquguqukayo ezingadliwa zisanda kumiswa noma zomisiwe. Banezela ukunambitheka okuhlukile kumajamu, amasoso, amasaladi kanye nama-dessert.

Okusemqoka

Yize amajikijolo egolide ahlobene eduze nama-tomatillos, anokunambitheka okumnandi, okushisayo okufana uphayinaphu nomango.

Zinamafayibha amaningi, amavithamini, amaminerali kanye nezinhlanganisela zezitshalo ezizuzisayo ezingakhuphula amasosha akho omzimba, ukubona kwamehlo namathambo.

Zidliwa kakhulu zivuthwe ngokuphelele - ngaphandle kwamabala aluhlaza.

Lezi zithelo ezinambitheka zengeza ukunambitheka okuhlukile, okumnandi kumajamu, amasoso, ama-dessert nokuningi.