10 Amajikijolo Asendle Ahlwabusayo ongazama (kanye Nawo Ayisi-8 Ayingozi Okufanele Uwagwebe)

-Delile

• 1. Ama-Elderberries
• 2. Ama-Cloudberries
• 3. IHuckleberry
• 4. Amajikijolo
• 5. Ama-chokeberries
• 6. Amajikijolo
• 7. I-salmonberry
• 8. Amajikijolo ama-Saskatoon
• 9. Muscadine
• 10. Ama-Buffaloberries
• Amajikijolo asendle anobuthi okufanele uwagweme
• Okubalulekile

Amajikijolo, ama-blueberries, nama-raspberries atholakala kakhulu ezitolo zokudla, kepha amajikijolo amaningi amnandi ngokulinganayo atholakala endle.

Amajikijolo asendle achuma kahle ezimweni eziningi zezulu, futhi agcwele izakhamzimba nezinhlanganisela zezitshalo ezinamandla. Yize amajikijolo asendle engaba i-tart, ahlukahlukene kakhulu futhi angajatshulelwa ngezindlela ezahlukahlukene.

Nokho, amanye amajikijolo asendle anezakhi ezinobuthi. Uma zidliwe ngamanani aphezulu, zingadala izimpawu ezingathandeki noma zibulale.

Nawa amajikijolo asendle ayishumi amnandi futhi aphephile ongawadla - kanye nama-8 anobuthi okufanele uwagweme.

1. Ama-Elderberries

Ama-Elderberries ayizithelo zezinhlobo ezahlukahlukene ze Sambucus isitshalo.

Ziyachuma ezindaweni ezifudumele kuya ezishisayo zaseNyakatho Nenkabazwe. Izithelo zivame ukukhula ngamaqoqo amancane futhi zimnyama, ziluhlaza okwesibhakabhaka noma zibe nsomi.

Yize amajikijolo amaningi Sambucus izinhlobo ziyadliwa, i- ISambucus nigra L. ssp. canadensis Izinhlobonhlobo uhlobo oluvame ukusetshenziswa kakhulu.

Kubalulekile ukuqaphela ukuthi ama-elderberries adinga ukuphekwa ukuze kungasebenzi izingxube ze-alkaloid ezingadala isicanucanu uma amajikijolo edliwa eluhlaza (1).

Ama-Elderberries ane-tart, ukunambitheka oku-tangy, yingakho ephekiwe futhi enoshukela ukwenza amajusi, ujamu, i-chutneys, noma iwayini le-elderberry.

Lawa majikijolo awumthombo omuhle kavithamini C, onenkomishi eyi-1 (145 amagremu) enikezela ngezidingo zakho zansuku zonke ezingama-58%. UVitamin C udlala izindima eziningi ezibalulekile emzimbeni wakho kepha kubaluleke kakhulu kumasosha akho omzimba.

Ama-Elderberries nawo acebile nge-vitamin B6, esekela ukusebenza komzimba (,).

Ukwakheka kwezakhi zama-elderberries nemikhiqizo ye-elderberry kubenza basebenze ikakhulukazi ekufukuleni impilo yomzimba.

Isibonelo, ucwaningo olwenziwe kubantu abadala abangama-312 luthole ukuthi ukuthatha u-300 mg we-elderberry extract supplement ngaphambi nangemva kokuhamba kwehlise kakhulu isikhathi nobukhulu bemikhuhlane, uma kuqhathaniswa ne-placebo ().

Ama-Elderberries ane-tart, ukunambitheka okuluhlaza lapho eluhlaza, ngakho-ke kujatshulelwa kakhulu kuphekwe. Zigcwele uvithamini C novithamini B6, zombili ezisekela impilo yomzimba.

2. Ama-Cloudberries

Ama-Cloudberries angamajikijolo esitshalo Rubus chamaemorus, ekhula ezindaweni eziphakeme ezindaweni ezipholile, ezinombala eNyakatho Nenkabazwe.

Isitshalo se-cloudberry sinezimbali ezimhlophe, kanti isithelo esiphuzi esiya ko-olintshi sifana nojingijolo (5).

Ama-cloudberry amasha athambile, anamanzi futhi ane-tart enhle. Ukunambitheka kwabo kuchazwa kangcono njengokuhlanganiswa phakathi kwamajikijolo kanye nama-currants abomvu - okukhombisa ubumnandi bezimbali. Kuphephile ukuthi kungadliwa okuluhlaza (6).

Ama-Cloudberries aphezulu ku-vitamin C, ahlinzeka ngo-176% wezidingo zakho zansuku zonke ngama-ounces angu-3.5 (100 grams) ().

Futhi aphezulu kuma-ellagitannins, angama-antioxidants anamandla angasiza ukuvikela amaseli akho ekulimaleni okukhulu kwamahhala.

Ngaphezu kwalokho, ngokwezifundo zezilwane neti-test-tube, ama-ellagitannins angaba nemiphumela yokulwa nomdlavuza, athuthukise amasosha akho omzimba, futhi alwe nokuvuvukala (, 9).

Ama-Cloudberries ane-tart encane, ukunambitheka okumnandi. Ziqukethe ama-antioxidants anamandla aziwa ngama-ellagitannins angavikela ekulimaleni okukhulu kwamahhala futhi anikeze ezinye izinzuzo zezempilo.

3. IHuckleberry

IHuckleberry yigama laseNyakatho Melika lamajikijolo ezinhlobo zezitshalo eziningana ku I-Vaccinium futhi Umabhebhana uhlobo (,).

Ama-huckleberries asendle akhula ezifundeni zezintaba, emahlathini, emigodini nasemachibini echibini eNyakatho-ntshonalanga Melika naseNtshonalanga Canada. Amajikijolo mancane futhi abomvu, aluhlaza okwesibhakabhaka, noma amnyama.

Ama-huckleberries avuthiwe amnandi ngokwanele nge-tartness encane. Yize zingadliwa zintsha, zivame ukwenziwa iziphuzo ezihlwabusayo, ujamu, uphudingi, amakhekhe, ama-syrups, nokunye ukudla.

AmaHuckleberries acebile ngama-antioxidants anamandla, kufaka phakathi ama-anthocyanins nama-polyphenols. Eqinisweni, aqukethe okuningi kwalezi zinhlanganisela ezizuzisayo kunezithelo ezinothe ngama-antioxidant njenge-blueberries ().

Ukudla okunothe ngama-anthocyanins nama-polyphenols kuxhunyaniswe nezinzuzo zezempilo ezihehayo, kufaka phakathi ukuvuvukala okuncishisiwe, ingozi ephansi yesifo senhliziyo, kanye nemiphumela ye-anticancer (,).

AmaHuckleberries amnandi ngokwanele nge-tartness encane futhi angajatshulelwa okusha noma okuphekwe. Bacebile ngama-antioxidants anamandla, kufaka phakathi ama-anthocyanins nama-polyphenols.

4. Amajikijolo

Amajikijolo angamaqembu amabili amakhulu - ama-gooseberries aseYurophu (Izintambo grossularia var. uva-crispakanye nama-gooseberries aseMelika (Izintambo hirtellum) (15).

Zazalelwa eYurophu, e-Asia, naseNyakatho Melika futhi zikhula esihlahleni cishe amamitha ayi-1-1.8 ubude. Amajikijolo mancane, ayindingilizi, futhi ayahlukahluka kusuka kokuluhlaza kuye kobomvu noma nsomi ngombala (15).

Ama-gooseberries angaba yi-tart noma amnandi kakhulu. Zidliwa zintsha noma zisetshenziswa njengesithako ophaya, amawayini, ujamu, nama-syrups.

Banovithamini C ophakeme, nenkomishi eyi-1 (150 amagremu) enikezela ngama-46% we-Reference Daily Intake (RDI) ().

Ngaphezu kwalokho, ukukhishwa okufanayo kupakisha ama-gramu ayi-6.5 wefayibha yokudla, okuyi-26% yenani lansuku zonke. I-fiber yokudla uhlobo lwe-carb engagayeki edingekayo ekugayeni okunempilo (,).

Futhi iqukethe i-antioxidant protocatechuic acid, ekhonjiswe ukuthi inemiphumela elwa namagciwane, elwa nokuvuvukala, kanye ne-anticancer emfundweni yezilwane neye-test-tube ().

Yize le miphumela ithembisa, kudingeka ucwaningo olwengeziwe lwabantu ukuqinisekisa lezi zinzuzo ezingaba khona.

Ama-gooseberries angaba yi-tart noma amnandi futhi ajabulele okusha noma okuphekwe. Zinefayibha ephezulu, uvithamini C, kanye ne-antioxidant protocatechuic acid.

5. Ama-chokeberries

Ama-Chokeberries (I-Aronia) ikhula esihlahleni esizalelwa empumalanga yeNyakatho Melika (19).

Banokunambitheka kwe-semisweet okwamanje futhi bangadliwa okusha, yize kuvame ukwenziwa amawayini, ujamu, ukusabalala, amajusi, itiye no-ayisikhilimu.

Ama-chokeberries ngokuvamile akhula ehlathini elimanzi nasezixhaphozini. Kunezinhlobo ezintathu eziyinhloko ze-chokeberry - i-chokeberry ebomvu (I-Aronia arbutifolia), i-chokeberry emnyama (Aronia melanocarpa), kanye ne-chokeberry ephephuli (I-Aronia prunifolia) (19).

Ama-chokeberries aphezulu kakhulu ku-vitamin K, isakhi somzimba esisekela impilo yamathambo futhi siyadingeka ekwenzeni imisebenzi yomzimba ebalulekile, njengokuqina kwegazi okufanele (,,).

Futhi zinama-antioxidants aphezulu, njenge-phenolic acid, anthocyanins, flavonols, kanye ne-proanthocyanidins. Lezi zinhlanganisela zezitshalo ezinamandla zinika ama-chokeberries elinye lamandla aphakeme kakhulu we-antioxidant kuzo zonke izithelo ().

Ama-chokeberries anokunambitheka kwe-semisweet okwamanje kwe-tart futhi angajatshulelwa okusha noma okuphekwe. Ziphezulu ku-vitamin K kanye nama-antioxidants amaningi.

6. Amajikijolo

Ama-Mulberry (UMorus) Iqembu lezitshalo eziqhakazayo ezingaphansi kwe I-Moraceae umndeni.

Zikhula ezifundeni eziphansi ukuya ezindaweni ezishisayo ezindaweni ezisenyakatho nezaseningizimu. Ama-mulberries izithelo eziningi, okusho ukuthi zikhula ngamaqoqo (24).

Amajikijolo acishe abe ngu-3/4 kuya ku-1/4 amayintshi (amasentimitha ama-2-3) futhi ngokujwayelekile anombala onsomi omnyama ngombala omnyama. Ezinye izinhlobo zingaba bomvu noma zimhlophe.

Ama-Mulberries anamanzi futhi amnandi futhi angajatshulelwa amasha noma ophaya, ama-cordials, kanye namathi wetiye. Zigcwele uvithamini C futhi zinikela ngamanani amaningi amavithamini B, i-magnesium ne-potassium.

Ngokwengeziwe, inkomishi eyi-1 (140 amagremu) yama-mulberry inikezela ngo-14% wezidingo zakho zensimbi zansuku zonke. Le minerali iyadingeka ezinqubweni ezibalulekile emzimbeni wakho, njengokukhula, ukukhula, nokukhiqizwa kwamaseli egazi (,).

Ngaphezu kwalokho, ama-mulberry agcwele ama-anthocyanins, okuyizimbala zezitshalo ezingama-antioxidants aqinile.

Ucwaningo lwe-test-tube nolwezilwane lubonisa ukuthi ukukhishwa kukamalibhele kungasiza ekwehliseni amazinga kashukela egazini, kusize ekunciphiseni isisindo, kulwe nomdlavuza, futhi kuvikele nengqondo yakho ekulimaleni.

Zonke lezi zinzuzo zingabangelwa ukugxila kwayo okuphezulu kwama-antioxidants, okubandakanya ama-anthocyanins (,,).

Ama-mulberries anamanzi amajikijolo anoshukela, amnandi amnandi noma aphekiwe. Ziphezulu i-iron ne-anthocyanin antioxidants.

7. I-salmonberry

UGunter Marx Photography / Getty Izithombe

Ama-salmonberries izithelo ze- I-Rubus spectabilis plant, okungeyomndeni wama rose.

Izitshalo zivela eNyakatho Melika, lapho zingakhula khona zifike kumamitha angu-2-4 ubude (ama-2,4 metres) emahlathini asogwini olumanzi kanye nasogwini (30, 31, 32).

Ama-salmonberries aphuzi abe bomvu ngokusawolintshi futhi abukeka njengamajikijolo. Azinambitheki kahle futhi zingadliwa ziluhlaza (33).

Kodwa-ke, zivame ukuhlanganiswa nezinye izithako futhi zenziwe ujamu, uswidi, ijeli, neziphuzo ezinotshwala.

Ama-salmonberries awumthombo omuhle wama-manganese, anikezela ngama-55% we-RDI ngama-ounces ama-3.5 (100 amagremu). I-Manganese ibalulekile ekusetshenzisweni komzimba wezakhi kanye nempilo yamathambo, futhi inemiphumela enamandla ye-antioxidant (,).

Amajikijolo aqukethe namanani amaningi kavithamini K no-C, anikela ngo-18% no-15% we-RDI ku-3.5-ounce (100-gram) osebenzayo, ngokulandelana ().

Ama-salmonberries awunambitheki ngaphandle kokunambitheka lapho emusha, ngakho-ke enziwa ujamu, amawayini nokunye ukudla. Ziwumthombo omuhle wama-manganese namavithamini C no-K.

8. Amajikijolo ama-Saskatoon

Amelanchier alnifolia yisihlahlana esizalelwa eNyakatho Melika.

Ikhula ngamamitha ayi-3 kuya ku-1 (1 kuya kwamamitha ayi-1) ukuphakama futhi iveze izithelo ezidliwayo ezaziwa ngamajikijolo e-saskatoon. Lawa majikijolo ansomi acishe abe yi-1 / 4-1 intshi (5-15 mm) ububanzi (37).

Zine-sweet, nutty flavour futhi zingadliwa zintsha noma zomisiwe. Zisetshenziswa ophaya, amawayini, ujamu, ubhiya, i-cider, futhi kwesinye isikhathi izinhlanganisela zokusanhlamvu nezindlela.

Amajikijolo eSaskatoon angomunye wemithombo engcono kakhulu ye-riboflavin (uvithamini B2), equkethe cishe izikhathi ezintathu izidingo zakho zansuku zonke ngama-ounces angu-3.5 (100 amagremu) (38).

URiboflavin - njengamanye amavithamini B - adlala indima ebalulekile ekukhiqizeni amandla. Kuyadingeka ukuguqula ukudla kwakho kube ngamandla futhi kungavikela uhlelo lwakho lwezinzwa ezifweni ezifana nesifo sikaParkinson kanye ne-multiple sclerosis (,).

Amajikijolo e-Saskatoon anokunambitheka okumnandi, okunama-nutty futhi angajatshulelwa womabili amnandi futhi omisiwe. Ziphezulu kakhulu nge-riboflavin, isakhi esibaluleke kakhulu.

9. Muscadine

I-Muscadine (I-Vitis rotundifolia) ngumuthi wamagilebhisi odabuka e-United States.

AmaMuscadines anesikhumba esijiyile esisukela kubhedu kuya konsomi onsundu kuya kokumnyama. Banokunambitheka okumnandi kakhulu kodwa okunomzimba, futhi ukuthungwa kwenyama yabo kuyefana nalokho kwama-plums (41, 42).

AmaMuscadine aqhuma nge-riboflavin (uvithamini B2), ne-3.5-ounce (100-gram) ehlinzeka ngokuhlinzeka nge-115% ye-RDI. Ziphezulu nefayibha yokudla - equkethe amagremu ama-4 nge-3.5-ounce (100-gram) ngayinye, noma i-16% yenani lansuku zonke ().

I-fiber yokudla ingasiza ekwehliseni amazinga e-cholesterol egazini, ikhuthaze ukugaya ukudla okunempilo, futhi ikhulise ukwehla kwesisindo nemizwa yokugcwala ().

Lezi zithelo ezinjengamagilebhisi azigcini nje nge-riboflavin ne-fiber yokudla kepha futhi zine-resveratrol.

Le antioxidant itholakala esikhunjeni samagilebhisi. Ucwaningo lomuntu nolwezilwane lukhombisa ukuthi i-resveratrol ikhuthaza amazinga kashukela anempilo futhi ingavikela ezifweni zenhliziyo nakumdlavuza othile ().

Amajikijolo eMuscadine anokunambitheka okumnandi nokho okunomusa. Zine-fiber ephezulu, i-riboflavin, ne-resveratrol, i-antioxidant enamandla.

10. Ama-Buffaloberries

Ama-Buffaloberries (I-Shepherdia) ziyizithelo zezihlahla ezincane kufayela le- Elaeagnaceae umndeni.

Izitshalo zivela eNyakatho Melika namamitha ayi-1–4 ubude. I-silver buffaloberry (I-Shepherdia argentea) uhlobo oluvame kakhulu. Unamaqabunga aluhlaza ambozwe izinwele zoboya obucwathile nezimbali eziphuzi ngokugqamile ezingenawo amacembe ().

Ama-Buffaloberries anesikhumba esibomvu, esibomvu esimnyama esinamachashazi amancane amhlophe. Amajikijolo amasha ayababa impela, ngakho-ke avame ukuphekwa enziwe abe ujamu omnandi, amajeli, nama-syrups. Ukudla amajikijolo amaningi kakhulu nganoma iyiphi indlela kungadala isifo sohudo (46).

Lawa majikijolo agcwele ama-antioxidants, kufaka phakathi i-lycopene.

I-Lycopene iyi-pigment enamandla enikeza izithelo ezibomvu, ezisawolintshi neziphinki umbala wazo. Kuxhunyaniswe nezinzuzo eziningi zezempilo.

Isibonelo, ucwaningo luye lwahlobanisa i-lycopene nengozi encishisiwe yesifo senhliziyo, umdlavuza othile, nezimo zamehlo, ezinjenge-cataract nokuwohloka kwe-macular okuhlobene nobudala (ARMD) (,,,).

Ama-Buffaloberries amunyu impela kepha angenziwa abe ujamu omnandi nama-syrups. Zine-lycopene ephezulu, i-antioxidant exhunywe nokwehla kwengozi yesifo senhliziyo, izimo zamehlo, kanye nomdlavuza othile.

Amajikijolo asendle anobuthi okufanele uwagweme

Yize amajikijolo amaningi asendle emnandi futhi ephephile ukudliwa, amanye kufanele uwagwebe.

Amajikijolo athile aqukethe izinhlanganisela ezinobuthi ezingadala imiphumela engemihle noma ebulalayo.

Nawa amajikijolo asendle ayi-8 anobuthi okufanele uwagweme:

1. Amajikijolo kaHolly. Lawa majikijolo amancane aqukethe i-saponin eyinhlanganisela enobuthi, engadala isicanucanu, ukugabha kanye nokuqaqamba kwesisu ().
2. Mistletoe. Lesi sitshalo esidumile sikaKhisimusi sinamajikijolo amhlophe anenhlanganisela enobuthi i-phoratoxin. Kungadala izingqinamba zesisu nokushaya kwenhliziyo okuhamba kancane (i-bradycardia), kanye nobuchopho, izinso, kanye nobuthi be-adrenal gland ().
3. I-cherries yaseJerusalema. Lesi sitshalo saziwa nangokuthi i-orange orange, lesi sitshalo sinamajikijolo abomvu ophuzi aqukethe i-solanine, inhlanganisela engadala ukutheleleka emathunjini, isisu, kanye nokushaya kwenhliziyo okungajwayelekile (tachycardia) ().
4. Umunyu. Ebizwa nangokuthi i-nightshade enokhuni, amajikijolo akulesi sitshalo aqukethe i-solanine. Ziyafana nama-cherries aseJerusalema futhi zingadala imiphumela emibi efanayo ().
5. Amajikijolo e-pokeweed. Lawa majikijolo ansomi abukeka njengamagilebhisi kodwa aqukethe izinto ezinobuthi ezimpandeni, emaqabungeni, esiqwini nasezithelweni. Lesi sitshalo sivame ukuba nobuthi njengoba sikhula, futhi ukudla amajikijolo kungaba yingozi ().
6. Amajikijolo e-Ivy. Anombala onsomi ngokusawolintshi-phuzi ngombala, la majikijolo aqukethe ubuthi saponin. Kungadala isicanucanu, ukuhlanza, nokuqaqamba kwesisu ().
7. Yew amajikijolo. Lawa majikijolo abomvu abomvu aqukethe imbewu engaba nobuthi. Ucwaningo olulodwa lukhombisile ukuthi ukudla imbewu eningi ye-yew kudale ukuquleka ().
8. Amajikijolo e-creeper aseVirginia. La majikijolo akhuphukayo omvini aqukethe amanani anobuthi we-calcium oxalate. Ukudla okuningi kwalesi sakhi kungaba nemiphumela enobuthi ezinso zakho ().

Lolu hlu aluphelelanga, kanti amanye amajikijolo amaningi anobuthi akhula endle. Amanye amajikijolo anobuthi abukeka efana nalawo adliwayo.

Ngalesi sizathu, kufanele kuqashelwe kakhulu lapho kuvunwa amajikijolo asendle.Uma kwenzeka ungaqiniseki ukuthi ngabe ijikijolo lasendle liphephile yini, kungcono ukuligweme.

Amajikijolo amaningi asendle anezakhi ezinobuthi. Qaphela kakhulu lapho ukhetha amajikijolo asendle ozowadla.

Okubalulekile

Amajikijolo amaningi asendle amnandi futhi aphephile ukudliwa.

Imvamisa zigcwele izakhi zomzimba nama-antioxidants anamandla anganikeza izinzuzo ezahlukahlukene zezempilo, njengokuqinisa amasosha omzimba, ukuvikela ubuchopho nenhliziyo yakho, nokunciphisa ukulimala kwamaselula.

Kodwa-ke, amanye amajikijolo asendle anobuthi futhi angabulala. Uma ungaqiniseki ngohlobo lwejikijolo lasendle, kungcono ukukugwema ukulidla, njengoba kungafanele ingozi.