AmaLychees 101: Amaqiniso Wezondlo Nezinzuzo Zezempilo

-Delile

• Amaqiniso Wezondlo
• AmaCarbs namaFibers
• Amavithamini kanye Nezimbiwa
• Amanye Amakhompiyutha Esitshalo
• Oligonol
• Izinzuzo Zempilo Ezingaba khona
• Imiphumela Emibi Nokukhathazeka Ngabanye
• Okusemqoka

I-lychee (Litchi chinensis) - owaziwa nangokuthi i-litchi noma i-lichee - isithelo esincane esishisayo esivela emndenini we-soapberry.

Ezinye izithelo ezidumile kulo mndeni zifaka i-rambutan ne-longan.

AmaLychees atshalwa ezindaweni ezingaphansi komhlaba emhlabeni wonke futhi athandwa kakhulu eChina, kanye naseNingizimu-mpumalanga ye-Asia.

Zaziwa ngobumnandi bazo obumnandi nobunezimbali, zidliwa ngokujwayelekile futhi kwesinye isikhathi zisetshenziswa okhilimu noma zicutshungulwe zibe ujusi, iwayini, i-sherbert, ne-jelly.

Ziwumthombo omuhle wamavithamini amaningana, amaminerali, nama-antioxidants anempilo.

AmaLychees anesikhumba esingadleki, esibomvu, esibomvu, esikhumba isikhumba, esisuswa ngaphambi kokusetshenziswa. Inyama imhlophe futhi izungeze imbewu emnyama enkabeni.

Amaqiniso Wezondlo

Ama-Lychees akhiwa kakhulu ngamanzi kanye ne-carbs - akha ama-82% no-16.5% wezithelo, ngokulandelana ().

I-3.5-ounce (100-gram) yokuphakela ama-lychee amasha inikeza izakhamzimba ezilandelayo. Ithebula elingezansi likhombisa izakhi eziyinhloko kuma-lychees amasha ():

• Amakholori: 66
• Amaprotheni: 0.8 amagremu
• AmaCarbs: 16.5 amagremu
• Ushukela: 15.2 amagremu
• Umucu: 1.3 amagremu
• Amafutha: 0.4 amagremu

AmaCarbs namaFibers

Ngaphandle kwamanzi, ama-lychees akhiwe kakhulu ngama-carbs.

I-lychee eyodwa - kungaba entsha noma eyomisiwe - iqukethe 1.5-1.7 amagremu we-carbs ().

Iningi lama-carbs kuma-lychees livela kushukela, okuyibo ababhekele ukunambitheka kwabo okumnandi. Bacishe babe nefayibha encane.

Amavithamini kanye Nezimbiwa

AmaLychees angumthombo ohloniphekile wamavithamini namaminerali amaningana, kufaka phakathi:

• Uvithamini C: Uvithamini ogcwele kakhulu kuma-lychees. I-lychee eyodwa inikeza cishe i-9% ye-Reference Daily Intake (RDI) ye-vitamin C ().
• Yethusi: AmaLychees angumthombo ohloniphekile wethusi. Ukungeniswa okunganele kwethusi kungaba nemiphumela emibi empilweni yenhliziyo ().
• Potassium: Umsoco obalulekile ongathuthukisa impilo yenhliziyo lapho udliwa ngamanani anele ().

AmaLychees ngokuyinhloko akhiwa ngamanzi nama-carbs, iningi lawo okungushukela. Uma kuqhathaniswa nezinye izithelo eziningi, zine-fiber encane. Futhi zinovithamini C ophakeme futhi zinikela ngamanani ahloniphekile ethusi ne-potassium.

Amanye Amakhompiyutha Esitshalo

Njengezinye izithelo, ama-lychees angumthombo omuhle wezinhlanganisela zezitshalo ze-antioxidant ezahlukahlukene.

Eqinisweni, kubikwe ukuthi aqukethe amazinga aphezulu e-antioxidant polyphenols kunezinye izithelo eziningana ezivamile ().

Ama-antioxidants kuma-lychees afaka:

• I-Epicatechin: I-flavonoid engathuthukisa impilo yenhliziyo futhi inciphise ubungozi bomdlavuza nesifo sikashukela (,).
• Rutin: I-flavonoid engasiza ekuvikeleni ezifweni ezingalapheki, njengomdlavuza, isifo sikashukela, nesifo senhliziyo (,).

Oligonol

I-Oligonol iyisengezo sokudla esivame ukushiwo maqondana nama-lychees.

Yinhlanganisela enelungelo lobunikazi lama-antioxidants (proanthocyanidins) asuselwa esikhunjeni se-lychee netiye eliluhlaza, elenziwa yi-Amino Up Chemical Corporation eJapan.

Ama-antioxidants aguqulwa ngokwamakhemikhali ukwandisa ukutholwa kwawo kusuka emathunjini akho ().

Ucwaningo oluningi lukhombisa ukuthi i-Oligonol inganciphisa amafutha esiswini, ukukhathala nokuvuvukala ngemuva kokuzivocavoca (, 10,,).

Kodwa-ke, njengoba ingatholakali ngokwemvelo ezithelweni ze-lychee, imiphumela yayo yezempilo ayisebenzi kuma-lychee.

Njengezithelo nemifino eminingi, ama-lyche angumthombo omuhle wama-antioxidants nezinye izinhlanganisela zezitshalo ezinempilo. Lokhu kufaka phakathi i-epicatechin ne-rutin. Ama-lychees amasha aqukethe i-Oligonol, njengoba kushiwo njalo.

Izinzuzo Zempilo Ezingaba khona

Imiphumela yezempilo yama-lychees ayikakafundwa kuze kube manje.

Kodwa-ke, kufaka phakathi izithelo nemifino ehlukahlukene ekudleni kwakho kungathuthukisa impilo yakho futhi kunciphise ubungozi bezifo eziningana ezingamahlalakhona (,,).

Ama-Lychees aqukethe amaminerali amaningi anempilo, amavithamini, nama-antioxidants, njenge potassium, ithusi, uvithamini C, i-epicatechin, ne-rutin. Lokhu kungasiza ekuvikeleni isifo senhliziyo, umdlavuza, kanye nesifo sikashukela (,,,).

Ucwaningo lwezilwane lukhombisa nokuthi ukukhishwa kwe-lychee kungasiza ekulweni nomdlavuza wesibindi ().

Noma kunjalo, izifundo ezengeziwe ziyadingeka ukuqinisekisa izinzuzo zezempilo zama-lychees kubantu.

Imiphumela yezempilo yama-lychees ayifundwanga ngqo. Kodwa-ke, aqukethe izakhi zomzimba kanye nama-antioxidants amaningana abalulekile empilweni.

Imiphumela Emibi Nokukhathazeka Ngabanye

Lapho kudliwa ngokulinganisela njengengxenye yokudla okunempilo, ama-lychees awanayo imiphumela emibi eyaziwayo yezempilo.

Kodwa-ke, ama-lychees ahlotshaniswa nokuvuvukala kobuchopho eNingizimu naseNingizimu-mpumalanga ye-Asia.

Ukuthi ama-lychees anesibopho akucaci ngokuphelele, kepha ososayensi baye bacabanga ukuthi i-toxin hypoglycin A ingabophezeleka. Izifundo ezengeziwe ziyadingeka (,).

Ngokwengeziwe, ama-lychees angadala ukusabela okweqile ezimweni ezingavamile ().

Yize ama-lychees ahlotshaniswa nokuvuvukala kobuchopho ezingxenyeni ezithile ze-Asia, akuqinisekile ukuthi yiwo ayimbangela yalokhu. Ukudla ama-lychees ngokulinganisela kufanele kuphephe kubantu abaningi.

Okusemqoka

Ama-Lychees athandwa kakhulu eningizimu-mpumalanga ye-Asia nase China kepha angavamile kwamanye amazwe.

Zinokunambitheka okumnandi futhi okunezimbali futhi ziwumthombo omuhle kavithamini C kanye nama-antioxidants amaningana awusizo. Lokhu kubenza babe isengezo esihle kakhulu ekudleni okunempilo.