Izinzuzo eziphezulu ezi-7 Zezempilo Nezomsoco ze-Persimmon

-Delile

• 1. Kugcwele Izakhamzimba
• 2. Umthombo Omuhle We-Antioxidants Enamandla
• 3. Kwangathi Ungazuza Impilo Yenhliziyo
• 4. Kungasiza Ukunciphisa Ukuvuvukala
• 5. Ucebile ku-Fibre
• 6. Sekela Umbono Onempilo
• 7. Kumnandi futhi kulula ukwengeza ekudleni kwakho
• Okusemqoka

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

Ekuqaleni zivela eChina, izihlahla ze-persimmon bezikhuliswe izinkulungwane zeminyaka ngenxa yezithelo zazo ezimnandi nokhuni oluhle.

Izithelo zazo ezinombala osawolintshi ezibizwa ngama-persimmon zaziwa ngokunambitheka kwazo okumnandi, okufana noju.

Ngenkathi amakhulu ezinhlobo ekhona, izinhlobo zeHachiya neFuyu ziphakathi kwezithandwa kakhulu.

Ama-persimmon amise okwenhliziyo amangele, okusho ukuthi aphakeme kakhulu kumakhemikhali ezitshalo abizwa ngokuthi ama-tannins anika isithelo esingavuthiwe ukunambitheka okomile nokubabayo.

Lolu hlobo lwe-persimmon ludinga ukuvuthwa ngokuphelele ngaphambi kokudla.

Ama-Fuyu persimmons nawo aqukethe ama-tannins, kepha abhekwa njenge-non-astringent. Ngokungafani nama-persimmon ka-Hachiya, izinhlobo ezi-crisp, ezimise okotamatisi ezinjenge-Fuyu zingajatshulelwa noma zingakavuthwa ngokuphelele.

Ama-persimmon angadliwa asanda kutsha, omisiwe noma aphekiwe futhi asetshenziswa kakhulu emhlabeni jikelele kuma-jellies, iziphuzo, ophaya, ama-curry nophudingi.

Akukhona nje kuphela ukuthi ama-persimmon amnandi, agcwele izakhamzimba ezingasiza impilo yakho ngezindlela eziningana.

Nazi izinzuzo eziyi-7 zama-persimmon, kufaka phakathi ukuthi uwafaka kanjani ekudleni kwakho.

1. Kugcwele Izakhamzimba

Yize emncane ngosayizi, ama-persimmon agcwele inani lomsoco elihlaba umxhwele.

Eqinisweni, i-persimmon eyodwa (168 amagremu) iqukethe (1):

• Amakholori: 118
• AmaCarbs: 31 amagremu
• Amaprotheni: 1 igremu
• Amafutha: 0.3 amagremu
• Umucu: 6 amagremu
• Uvithamini A: Ama-55% we-RDI
• Uvithamini C: 22% we-RDI
• Uvithamini E: 6% we-RDI
• Uvithamini K: 5% we-RDI
• Uvithamini B6 (pyridoxine): 8% we-RDI
• Potassium: 8% we-RDI
• Yethusi: 9% we-RDI
• I-Manganese: 30% we-RDI

Ama-Persimmon nawo awumthombo omuhle we-thiamin (B1), i-riboflavin (B2), i-folate, i-magnesium ne-phosphorus.

Lezi zithelo ezimibalabala zinama-kilojoule amancane futhi zilayishwe i-fiber, ezenza kube ukudla okwehlisa isisindo.

I-persimmon eyodwa nje iqukethe ngaphezu kwengxenye yokudla okunconyiwe kukavithamini A, uvithamini oncibilika njengamafutha obalulekile ekusebenzeni komzimba, umbono kanye nokukhula kwesisu (2).

Ngaphandle kwamavithamini namaminerali, ama-persimmon aqukethe izinhlobo eziningi zezakhi zezitshalo, kufaka phakathi ama-tannins, ama-flavonoids nama-carotenoids, angathinta impilo yakho ().

Amaqabunga esithelo se-persimmon abuye abe novithamini C omningi, ama-tannins kanye ne-fiber, kanye nesithako esivamile kuma-teas okwelapha ().

Ama-persimmon aphezulu kumavithamini namaminerali abalulekile, kufaka phakathi amavithamini A, C no-B, i-potassium ne-manganese. Futhi aqukethe izinhlanganisela zezitshalo ezinenzuzo njengama-tannins nama-flavonoids.

2. Umthombo Omuhle We-Antioxidants Enamandla

Ama-Persimmon aqukethe izinhlanganisela zezitshalo ezizuzisayo ezinezimfanelo ze-antioxidant.

Ama-antioxidants asiza ukuvimbela noma ukunciphisa ukulimala kwamangqamuzana ngokulwa nengcindezi ye-oxidative, inqubo ebangelwa ama-molecule angaqiniseki abizwa ngama-radicals amahhala.

Ukucindezeleka okwenziwe nge-oxidative kuye kwaxhunyaniswa nezifo ezithile ezingalapheki, kufaka phakathi isifo senhliziyo, isifo sikashukela, umdlavuza nezimo zemizwa ezifana ne-Alzheimer's ().

Ngenhlanhla, ukudla ukudla okune-antioxidant okunothile njengama-persimmon kungasiza ekulweni nengcindezi ye-oxidative futhi kunganciphisa ubungozi bezifo ezithile ezingamahlalakhona.

Ukudla okuphezulu kuma-flavonoid, angama-antioxidants anamandla atholakala ekugxileni okuphezulu esikhumbeni nasenyameni yama-persimmon, axhumene namazinga aphansi esifo senhliziyo, ukwehla kwengqondo okuhlobene nobudala nomdlavuza wamaphaphu ().

Ama-Persimmon nawo acebile ngama-carotenoid antioxidants afana ne-beta-carotene, i-pigment etholakala ezithelweni nasemifino eminingi enemibala egqamile.

Ucwaningo luxhumanise ukudla okuphezulu kwi-beta-carotene engcupheni ephansi yesifo senhliziyo, umdlavuza wamaphaphu, umdlavuza obala kakhulu nesifo se-metabolic ().

Ngokwengeziwe, ucwaningo olwenziwe kubantu abangaphezu kwama-37,000 luthole ukuthi labo abadla kakhulu i-beta-carotene banengozi encishiswe kakhulu yokuthola uhlobo lwesifo sikashukela sohlobo lwesibili ().

Ama-Persimmon angumthombo omuhle kakhulu wama-antioxidants anamandla afana ne-carotenoids nama-flavonoids. Ukudla okunothile kulezi zinhlanganisela kuye kwaxhunyaniswa nokwehla kwengozi yezifo ezithile, kufaka phakathi isifo senhliziyo nesifo sikashukela.

3. Kwangathi Ungazuza Impilo Yenhliziyo

Isifo senhliziyo siyimbangela ehamba phambili yokufa emhlabeni wonke futhi sinomthelela omubi ezimpilweni zezigidi zabantu ().

Ngenhlanhla, izinhlobo eziningi zesifo senhliziyo zingavinjelwa ngokunciphisa izinto ezinobungozi, njengokudla okungenampilo.

Inhlanganisela enamandla yezakhamzimba etholakala kuma-persimmon ibenza babe yisinqumo esihle kakhulu sokuthuthukisa impilo yenhliziyo.

Ama-Persimmon aqukethe i-flavonoid antioxidants, kufaka phakathi i-quercetin ne-kaempferol.

Ukusebenzisa ukudla okuphezulu kuma-flavonoids kuye kwaxhunyaniswa nengozi encishisiwe yesifo senhliziyo ezifundweni eziningana.

Isibonelo, ucwaningo kubantu abangaphezu kwama-98,000 luthole ukuthi labo abanokudla okuphezulu kakhulu kwama-flavonoids banokufa okuncane okuyi-18% okuvela ezindabeni ezihlobene nenhliziyo, uma kuqhathaniswa nalabo abanokudla okuphansi kakhulu ().

Ukudla okuphezulu ekudleni okunothe kwe-flavonoid kungasekela impilo yenhliziyo ngokwehlisa umfutho wegazi, kunciphise i-cholesterol "embi" ye-LDL nokunciphisa ukuvuvukala ().

Ngaphezu kwalokho, ama-tannin anika ama-persimm angavuthiwe umunyu wawo ogcwala umlomo wehlise umfutho wegazi.

Izifundo eziningi zezilwane zikhombisile ukuthi i-tannic acid ne-gallic acid, zombili ezitholakala kuma-persimmon, ziyasebenza ekwehliseni umfutho wegazi ophakeme, okuyinkinga enkulu yesifo senhliziyo (,,).

Ama-Persimmon aqukethe ama-flavonoid antioxidants kanye nama-tannins, azuzisa impilo yenhliziyo ngokunciphisa umfutho wegazi, ukwehlisa ukuvuvukala kanye nokunciphisa amazinga we-cholesterol.

4. Kungasiza Ukunciphisa Ukuvuvukala

Izimo ezinjengesifo senhliziyo, isifo samathambo, isifo sikashukela, umdlavuza kanye nokukhuluphala konke kuxhumene nokuvuvukala okungapheli.

Ngenhlanhla, ukukhetha ukudla okuphezulu kumakhemikhali alwa nokuvuvukala kungasiza ukunciphisa ukuvuvukala nokwehlisa ubungozi besifo.

Ama-Persimmon awumthombo omuhle kakhulu we-vitamin C. enamandla e-antioxidant. Empeleni, i-persimmon eyodwa iqukethe u-20% wokudla okunconywayo kwansuku zonke.

UVitamin C usiza ukuvikela amaseli emonakalweni odalwe ama-radicals wamahhala futhi alwe nokuvuvukala emzimbeni.

IVitamin C inciphisa umonakalo omkhulu wamahhala ngokunikela nge-electron kula ma-molecule angazinzile, ngaleyo ndlela iwanciphise futhi awavimbele ekulimaleni okuqhubekayo.

Amaprotheni asebenza nge-C kanye ne-interleukin-6 yizinto ezikhiqizwa ngumzimba ekuphenduleni ukuvuvukala.

Ucwaningo lwamasonto ayisishiyagalombili kubantu abakhuluphele abangama-64 luthole ukuthi ukwengeza nge-500 mg kavithamini C kabili nsuku zonke kunciphise kakhulu amazinga wamaprotheni asebenza nge-C kanye ne-interleukin-6 ().

Futhi, izifundo ezinkulu zixhumanise ukudla okuphezulu kukavithamini C engcupheni encishisiwe yezimo zokuvuvukala njengesifo senhliziyo, umdlavuza wendlala yesifo sikashukela nesifo sikashukela (,,).

Ama-Persimmon nawo aqukethe i-carotenoids, i-flavonoids ne-vitamin E, konke okungama-antioxidants anamandla alwa nokuvuvukala emzimbeni (,,).

Ama-Persimmon acebile ku-vitamin C enamandla e-antioxidant, esiza ukuvuvukala okuphansi, okuyimbangela ejwayelekile yezifo eziningi.

5. Ucebile ku-Fibre

Ukuba ne-cholesterol eningi kakhulu, ikakhulukazi “embi” i-LDL cholesterol, kungakhuphula ingozi yesifo senhliziyo, isifo sohlangothi nokuhlaselwa yinhliziyo.

Ukudla okune-fiber eningi encibilikayo, njengezithelo nemifino, kungasiza ukwehlisa amazinga aphezulu e-cholesterol ngokusiza umzimba ukukhipha inani elithe xaxa lawo.

Ama-Persimmon ayizithelo ezine-fiber eningi ekhonjiswe ukwehlisa amazinga e-LDL cholesterol.

Ucwaningo oluthile lwathola ukuthi abantu abadala abadla imigoqo yamakhukhi aqukethe i-persimmon fiber kathathu ngosuku amasonto ayi-12 babone ukwehla okukhulu kwe-cholesterol ye-LDL, uma kuqhathaniswa nalabo abadla imigoqo ebingenayo i-persimmon fiber ().

I-fiber nayo ibalulekile ekuhambeni kwamathumbu njalo futhi ingasiza ekwehliseni amazinga aphezulu kashukela egazini.

Ukudla okune-fiber okuncibilikayo njengama-persimmon ukugaya kancane i-carbohydrate kanye nokumuncwa koshukela, okusiza ukuvimbela ama-spikes kashukela egazini.

Ucwaningo olwenziwe kubantu abayi-117 abanesifo sikashukela lubonise ukuthi ukusetshenziswa okwandayo kwefibre yokudla encibilikayo kuholele ekuthuthukeni okukhulu emazingeni kashukela egazini ().

Futhi, i-fiber isiza ukubhebhethekisa amabhaktheriya "amahle" emathunjini akho, angaba nomthelela omuhle ekugayeni kwakho nasempilweni yakho yonke ().

Ukudla okunothe nge-fiber njengama-persimmon kungasiza ukwehlisa i-cholesterol, kwehlise amazinga kashukela egazini futhi kugcine uhlelo lwakho lokugaya lusempilweni.

6. Sekela Umbono Onempilo

Ama-Persimmon ahlinzeka ngamavithamini A amaningi kanye nama-antioxidants abaluleke kakhulu empilweni yamehlo.

Eqinisweni, i-persimmon eyodwa iletha u-55% wokudla okunconyiwe kukavithamini A.

Uvithamini A usekela ukusebenza kolwelwesi lwe-conjunctival ne-cornea. Ngaphezu kwalokho, kuyisici esibalulekile se-rhodopsin, iphrotheni edingekayo kumbono ojwayelekile ().

Ama-Persimmons aqukethe ne-lutein ne-zeaxanthin, angama-carotenoid antioxidants akhuthaza umbono onempilo.

Lezi zinto zitholakala emazingeni aphezulu ku-retina, ungqimba oluzwela ukukhanya kwezicubu ngemuva kweso.

Ukudla okunothe nge-lutein ne-zeaxanthin kunganciphisa ubungozi bezifo ezithile zamehlo, kufaka phakathi ukonakala kwe-macular okuhlobene nobudala, isifo esithinta i-retina futhi singadala ukulahleka kombono ().

Eqinisweni, ucwaningo olwenziwe kubantu abangaphezu kwezi-100,000 luthole ukuthi labo abadle inani eliphakeme kakhulu le-lutein ne-zeaxanthin babenobungozi obuphansi ngama-40% bokuthola ukonakala okuhlobene nobudala kunalabo abadle amanani amancane ().

Ama-Persimmon aphezulu ku-vitamin A, i-lutein ne-zeaxanthin - zonke izakhamzimba ezisekela umbono onempilo.

7. Kumnandi futhi kulula ukwengeza ekudleni kwakho

Ama-Persimmons angangezwa ezinhlotsheni ezahlukahlukene ukuhlinzeka ngokuqina okwengeziwe komsoco.

Lezi zithelo zingajatshulelwa zintsha njenge-snack elula noma zisetshenziswe kuzindlela zokupheka ezimnandi. Eqinisweni, kumataniswa kahle nokudla okumnandi nokunambithekayo.

Nazi ezinye izindlela zokwengeza ama-persimmon ekudleni kwakho:

• Sika ama-persimmon kwisaladi yokwengeza okunambitheka.
• Phezulu iyogathi yakho yasekuseni noma i-oatmeal nge-persimmon entsha noma ephekiwe yokuqhuma kobumnandi bemvelo.
• Ama-persimmons osiwe kuhhavini bese uconsa uju nge-dessert emnandi nenempilo.
• Hlanganisa i-persimmon eyomile noma emisha ku-muffin, isinkwa noma i-cake mix.
• Hlanganisa namajikijolo nezithelo ezisawolintshi ukuze uthole isaladi lezithelo elimnandi.
• Broha i-persimmon bese ukhonza nge-Brie ebhakwe ngesikhalazo esihlwabusayo.
• Bhaka ama-persimmon enenkukhu noma inyama yenhlanganisela yokunambitheka eyingqayizivele.
• Phonsa ama-persimmon afriziwe ku-iresiphi yakho oyithandayo ye-smoothie yezakhamzimba ezengeziwe.
• Sika ama-persimmon owomile kuhhavini ukwenza imichilo yezithelo zemvelo.

Ungathenga ama-persimmon omisiwe online.

Okusemqoka

Ama-Persimmon ayizithelo ezimnandi, eziguquguqukayo ezigcwele amavithamini, amaminerali, i-fiber nezinhlanganisela zezitshalo ezizuzisayo.

Ngaphezu kwalokho, zingakhuthaza impilo yenhliziyo, zinciphise ukuvuvukala, zisekele umbono onempilo futhi zigcine uhlelo lwakho lokugaya lusempilweni.

Futhi, zimnandi futhi zibhangqwa kahle nokudla okuningi.

Ngazo zonke izinzuzo ama-persimmons okufanele anikele ngazo, ukungeza lezi zithelo ezihlwabusayo ekudleni kwakho kufanele kungasebenzi.