Amagilebhisi Ezempilo: Isithelo Esincane, Umthelela Omkhulu

Okuthathwayo Okubalulekile

• Amagilebhisi agcwele imisoco ebalulekile enenzuzo empilweni.
• Bangase babe negalelo ekuthuthukiseni impilo yenhliziyo.
• Ama-Antioxidants kumagilebhisi asiza ukulwa nengcindezi ye-oxidative.
• Amagilebhisi angase anikeze imiphumela yokuvikela emakhazeni athile.
• Ukusetshenziswa njalo kwamagilebhisi kungasiza ekulawuleni ushukela egazini.
• Bangaba nomthelela omuhle empilweni yamehlo kanye nokusebenza kwengqondo.

Igcwele Nutrients

Amagilebhisi ayinqolobane yemisoco, okuwenza abe yinketho enhle yokudla kwakho. Inkomishi yamagilebhisi, cishe amagremu angu-151, inamakhalori angu-104. Futhi inamagremu angu-27 wama-carbohydrate, igremu elingu-1 lamaprotheni, namagremu angu-0.2 wamafutha. Ngaphezu kwalokho, ine-1.4 amagremu we-fiber.

Le ngxube yemisoco yengeza ezinzuzweni zamagilebhisi. Akuzona nje ezihlwabusayo kodwa futhi zilungele wena.

Amagilebhisi nawo agcwele amavithamini namaminerali. Zibalulekile ukuze imizimba yethu isebenze kahle. Nazi ezinye izakhamzimba ezibalulekile ezitholakala kumagilebhisi:

• Ithusi (21% yenani lansuku zonke)
• I-Vitamin K (18% yenani lansuku zonke)
• Amavithamini B amaningi, kufaka phakathi i-thiamine, i-riboflavin, ne-B6

Lamavithamini namaminerali asiza ngokuqinisa, ukujiya kwegazi, namathambo aqinile. Ziwukhiye wokuhlala unempilo futhi uzizwe ulungile.

I-May Aid Heart Health

Amagilebhisi alungele inhliziyo yakho, awenza abe yisinqumo esihle sokudla kwakho. Zigcwele i-potassium, esiza ukwehlisa umfutho wegazi. Lokhu kuyisihluthulelo sokugcina inhliziyo yakho iphilile.

Ukudla amagilebhisi njalo kungathuthukisa amazinga akho e-cholesterol. Lokhu kubalulekile ekulweni nesifo senhliziyo. Amagilebhisi aqukethe inhlanganisela ekhethekile ebizwa ngokuthi i-resveratrol, elungele inhliziyo yakho.

I-Resveratrol yaziwa ngezakhiwo zayo ze-antioxidant. Kusiza ukugcina inhliziyo yakho isebenza kahle. Ukwengeza amagilebhisi ekudleni kwakho kungasiza ukwehlisa umfutho wegazi nokunciphisa izingozi zesifo senhliziyo.

Inani elikhulu lama-Antioxidants

Amagilebhisi agcwele ama-antioxidants. Lezi zinhlanganisela zilwa nokucindezeleka kwe-oxidative, okwenzeka lapho ama-radicals mahhala edlula ama-antioxidants emizimbeni yethu. Lokhu kungalingani kuhlobene nezifo ezifana nesifo sikashukela nomdlavuza. Ukudla amagilebhisi kungasiza ukulinganisa lawa ma-free radicals ayingozi.

I-Resveratrol kanye ne-quercetin yi-antioxidant emibili ebalulekile kumagilebhisi. Zisiza ukugcina izinhliziyo zethu ziphilile. Ukudla amagilebhisi njalo kungasivikela ezifweni futhi kuthuthukise impilo yethu yonke.

Ingase ibe nemiphumela ye-Anticancer

Amagilebhisi aqukethe ama-antioxidants afana ne-resveratrol, okubalulekile ekulweni nomdlavuza. Ucwaningo lubonisa ukuthi i-resveratrol inganciphisa ukukhula kwamangqamuzana omdlavuza futhi inciphise ukuvuvukala. Lokhu kwenza kube nzima ukuthi umdlavuza uqale noma usabalale.

Amanye ama-antioxidants kumagilebhisi, njenge-catechin ne-quercetin, nawo ayasiza. Basebenza ngendlela efanayo ne-resveratrol. Lokhu kusho ukuthi amagilebhisi angasiza ekwehliseni ingozi yomdlavuza.

Noma ucwaningo lubukeka luhle, sidinga izifundo eziningi ngabantu. Ukudla amagilebhisi njalo kungengeza lezi zinhlanganisela eziwusizo ekudleni kwakho. Isekela impi yomzimba wakho ngokumelene nomdlavuza futhi ithuthukisa impilo yonke.

Ingavikela Kushukela kanye Namazinga Aphansi Kashukela Egazini

Amagilebhisi alungele ukuphatha isifo sikashukela ngoba anenkomba ye-glycemic ephansi kuya emaphakathi. Lokhu kusho ukuthi zisiza ukulawula ushukela egazini uma zidliwa ngamanani amancane. Ucwaningo lukhombisa ukuthi amagilebhisi angenza umzimba wakho uzwele kakhulu ku-insulin. Lezi yizindaba ezinhle kubantu abanesifo sikashukela.

Ukudla amagilebhisi kungaba ukukhetha okumnandi futhi okunempilo ekudleni kwakho. Nawa amaphuzu abalulekile mayelana namagilebhisi nesifo sikashukela:

• Banoshukela wemvelo olinganisela nge-fiber, esiza ukugwema ukweqa okukhulu kukashukela egazini.
• Ama-antioxidants kumagilebhisi angasiza ukuthuthukisa impilo yenhliziyo, ukukhathazeka okukhulu kwabanesifo sikashukela.
• Ukwengeza amagilebhisi ekudleni kwakho noma ekudleni kwakho okulula kuyindlela entsha nenempilo yokukhetha ukudla okungcono.

Ingase Izuze Impilo Yamehlo

Amagilebhisi mahle emehlweni akho. Zinezinhlanganisela ezisiza umbono wakho. I-resveratrol, etholakala kumagilebhisi, ivikela amangqamuzana wamehlo ekulimaleni.

Lokhu kuvikela kungehlisa ingcuphe yezinkinga ezingathi sína zamehlo njengokuwohloka kwe-macular okuhlobene neminyaka.

Amagilebhisi aphinde abe nama-antioxidants afana ne-lutein ne-zeaxanthin. Lokhu kusiza ukuvimba ukukhanya okuluhlaza okulimazayo futhi kunciphise ukucindezeleka kwamehlo. Ukudla amagilebhisi ngokuvamile kungathuthukisa impilo yamehlo akho.

Kwangathi Ithuthukisa Inkumbulo, Ukunaka, kanye Nesimo Senhliziyo

Ucwaningo lubonisa ukuthi amagilebhisi angasiza ukuthuthukisa inkumbulo nokunaka. Aqukethe inhlanganisela ebizwa ngokuthi i-resveratrol. Lokhu kusiza ukuvikela ubuchopho emonakalweni obangelwa ukucindezeleka okwenziwe nge-oxidative, okuxhumene ne-Alzheimer's.

Ukudla amagilebhisi nakho kungakwenza uzizwe ungcono. Zinoshukela wemvelo okunikeza amandla ngokushesha. Lokhu kubenza babe isidlo esihle sokuthuthukisa isimo sakho sengqondo nokugxila.

Ingase Isekele Impilo Yamathambo

Ukugcina amathambo eqinile kuyisihluthulelo sempilo enhle, futhi amagilebhisi angasiza kakhulu. Zigcwele izakhamzimba ezifana ne-vitamin K, i-magnesium ne-potassium. Lokhu kusiza ukugcina amathambo aminyene futhi enempilo.

Ucwaningo lubonisa ukuthi i-resveratrol kumagilebhisi ingase ikhulise ukuminyana kwamathambo. Lokhu kunganciphisa ingozi ye-osteoporosis. Kodwa, ucwaningo olwengeziwe luyadingeka ukuze kuqinisekiswe lokhu.

Ukudla amagilebhisi kungengeza ukunambitheka ekudleni kwakho futhi kusekele impilo yamathambo. Bangase basize ukugcina amathambo eqinile futhi bathuthukise impilo yakho yonke.

Ingavikela Kumagciwane kanye Nesikhunta

Amagilebhisi aqukethe inhlanganisela efana ne-resveratrol elwa namagciwane ayingozi kanye nesikhunta. Lezi yizona zimbangela zezifo ezitholakala ekudleni. Ukudla amagilebhisi kungathuthukisa impilo yakho futhi kusize umzimba wakho ulwe nezifo.

Amagilebhisi awamnandi nje kuphela. Agcwele uvithamini C, olungele amasosha akho omzimba. Le antioxidant isiza ukugcina amasosha akho omzimba eqinile futhi asheshise ukululama ezifweni.

Izimpawu Zokuguga Zingahamba Kancane futhi Zikhuthaze Ukuphila Isikhathi Eside

Amagilebhisi awawona nje ukudla okulula okumnandi; futhi banezinzuzo ezimangalisayo zokulwa nokuguga. Isidlali esibalulekile i-resveratrol, i-antioxidant etholakala esikhumbeni samagilebhisi. Le nhlanganisela yaziwa ngokuvula isakhi sofuzo se-SirT1, esixhumene nokuphila isikhathi eside nokuguga kahle.

Ngokulwa nengcindezi ye-oxidative, i-resveratrol isiza amaseli ukuthi asebenze kangcono futhi aguge ngendlela enempilo. Yingakho amagilebhisi ebonwa njengendlela yokunciphisa ukuguga.

Ucwaningo lukhombisa ukuxhumana okuqinile phakathi kwamagilebhisi nokuphila isikhathi eside. Ama-antioxidants kumagilebhisi alwa nama-radicals mahhala abangela ukuguga. Izifundo zezilwane zibonise isithembiso esihle ngemiphumela ye-resveratrol ekugugeni. Kodwa, ucwaningo olwengeziwe ngabantu luyadingeka ukuze kuqondwe ngokugcwele lezi zinzuzo.

Kwangathi Kwehlisa Ukuvuvukala

Amagilebhisi awamnandi nje kuphela kodwa futhi agcwele izinzuzo zezempilo. Ziqukethe izinhlanganisela ezifana ne-anthocyanins ne-resveratrol. Lokhu kungasiza ekwehliseni ukuvuvukala okungapheli, okuhlobene nesifo senhliziyo nesifo sikashukela. Noma lungekho ucwaningo oluningi ngamagilebhisi nokuvuvukala, izinzuzo zawo kwezempilo zicacile.

Nakhu ukuthi kungani amagilebhisi ekulungele:

• Ama-anthocyanins, ama-pigment anika amagilebhisi umbala wawo, aziwa ngokulwa nokuvuvukala.
• I-Resveratrol ingase ithuthukise ikhono lomzimba lokuphatha izimpendulo zokuvuvukala.
• Ukusetshenziswa njalo kwamagilebhisi kungaba nomthelela emiphumeleni engcono yezempilo ezimeni ezingapheli zokuvuvukala.

Ingase Izuze Impilo Yesikhumba Nezinwele

Amagilebhisi asethandwa kakhulu ezenzweni zobuhle ngenxa yama-antioxidants awo. I-Resveratrol, ingxenye ebalulekile yamagilebhisi, yaziwa ngokuthuthukisa impilo yesikhumba. Ivikela isikhumba emonakalweni we-UV futhi ingasiza ekukhiqizeni i-collagen eyengeziwe, yenze isikhumba sibukeke sisincane.

I-resveratrol nayo ibonakala isiza ukukhula kwezinwele. Ivikela ama-follicle ezinwele ekulimaleni, okungagcina izinwele ziphilile. Noma ucwaningo olwengeziwe ludingeka, ukuxhumana phakathi kwamagilebhisi nempilo yezinwele kuyathembisa.

Isiphetho

Ukudla amagilebhisi kungathuthukisa impilo yakho. Zigcwele izakhamzimba ezisiza inhliziyo, amehlo, ngisho nokulwa nomdlavuza. Ngaphezu kwalokho, benza ubuchopho bakho busebenze kangcono.

Kungcono ukudla amagilebhisi amasha esikhundleni sejusi yamagilebhisi. Ziyamnandi futhi zingafakwa ezitsheni eziningi. Ukujabulela amagilebhisi kungenza ukudla kwakho kube nempilo.

Izinguquko ezincane kulokho okudlayo zingenza umehluko omkhulu. Ukwengeza amagilebhisi ekudleni kwakho kuyindlela emnandi yokuthuthukisa impilo yakho. Kuyisinyathelo esibheke ekubeni nempilo engcono, ujabule kakhudlwana.

Umusho Wokuzihlangula

Leli khasi liqukethe ulwazi mayelana nezakhiwo ezinomsoco zento eyodwa noma ngaphezulu yokudla noma izithasiselo. Izakhiwo ezinjalo zingahlukahluka emhlabeni wonke kuye ngokuthi inkathi yokuvuna, izimo zenhlabathi, izimo zenhlalakahle yezilwane, ezinye izimo zasendaweni, njll. Njalo qiniseka ukuthi uhlola imithombo yangakini ukuze uthole ulwazi oluqondile nolwakamuva oluhlobene nendawo yangakini. Amazwe amaningi anemihlahlandlela esemthethweni yezokudla okufanele ize kuqala kunanoma yini oyifunda lapha. Akufanele neze udebe iseluleko sochwepheshe ngenxa yento oyifunde kule webhusayithi.

Ngaphezu kwalokho, ulwazi olwethulwe kuleli khasi olwezinjongo zolwazi kuphela. Yize umbhali enze umzamo ophusile wokuqinisekisa ubuqiniso bolwazi kanye nokucwaninga izihloko okukhulunywa ngazo lapha, kungenzeka ukuthi akayena uchwepheshe oqeqeshiwe onemfundo esemthethweni ngale ndaba. Hlala uthintana nodokotela wakho noma uchwepheshe wezokudla ngaphambi kokwenza izinguquko ezibalulekile ekudleni kwakho noma uma unokuthile okukukhathazayo okuhlobene.

Umshwana Wokuzikhipha Emthwalweni Wezempilo

Konke okuqukethwe kule webhusayithi okwezinjongo zokwaziswa kuphela futhi akuhloselwe ukuba esikhundleni seseluleko sochwepheshe, ukuhlolelwa izifo, noma ukwelashwa. Alukho ulwazi olulapha okufanele luthathwe njengeseluleko sezokwelapha. Unesibopho sokunakekelwa kwakho kwezokwelapha, ukwelashwa, kanye nezinqumo. Ngaso sonke isikhathi funa iseluleko sikadokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe nganoma yimiphi imibuzo ongase ube nayo mayelana nesimo sezempilo noma okukukhathazayo ngaso. Ungalokothi udebe iseluleko sezokwelapha esichwepheshile noma ubambezele ukusifuna ngenxa yento oyifunde kule webhusayithi.