Ukusuka ku-Fiber kuya kuma-Antioxidants: Yini Eyenza Amakhiwane abe I-Superfruit

Amakhiwane amasha nawomisiwe ahlelwe etafuleni lokhuni lasemaphandleni elinebhodi lokusika, ummese wakudala, amaqabunga omkhiwane, isitsha sokhuni, kanye nesitsha sensimbi esisekelweni sethusi ngaphansi kokukhanya kwemvelo okufudumele. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Okuthathwayo Okubalulekile

• Amakhiwane acebile ngezakhamzimba ezibalulekile.
• Zikhuthaza impilo yokugaya ukudla ngempumelelo.
• Amakhiwane asekela impilo yenhliziyo ngamakhemikhali awo ahlukile.
• Zisiza ekulawuleni ushukela egazini ukuze kube nempilo engcono ye-metabolic.
• Ukufaka amakhiwane ekudleni kwakho kulula futhi kuyazuzisa.

Isingeniso kumaFig

Ayini amakhiwane? Amakhiwane, aziwa nangokuthi i-Ficus carica, ayizithelo ezincane, ezimise okwezinhlansi zezinyembezi. Afika ngemibala efana nohlaza, onsomi, nomnyama. Aziwa ngokunambitheka kwawo okumnandi nembewu eqhoqhoqho, amakhiwane ayisipho esimnandi futhi ayikhaya lokudla okunempilo.

Abantu bebelokhu bewathanda amakhiwane amakhulu eminyaka. Anezela ukunambitheka ezitsheni eziningi futhi agcwele amavithamini namaminerali. Ungawajabulela emisha, omisiwe, noma efakwe kumajamu. Ukufaka amakhiwane ekudleni kwakho kungathuthukisa impilo yakho.

Ukubaluleka Kwamakhiwane Emlandweni

Amakhiwane abelokhu engaphezu nje kokudla. Afanekisela ukuchuma nempilo. Ezikhathini zasendulo, ayethandwa kakhulu emasikweni amaningi.

EGrisi, amakhiwane ayehlotshaniswa noDemeter, unkulunkulukazi wezolimo. Wayemelela ukuzala nobuningi. Lokhu kubonisa ukuthi amakhiwane ayeyisihluthulelo kanjani ekondleni imiphakathi.

ERoma, amakhiwane ayeyisipho esimnandi futhi edumisa uBacchus, unkulunkulu wewayini. Lokhu kubonisa indima yamakhiwane emikhosini engokomoya. Ayexhumanisa abantu nonkulunkulu.

Ngaphambi koshukela, amakhiwane ayeyisiphuzo semvelo. Asetshenziswa ezitsheni eziningi zaseMedithera naseMpumalanga Ephakathi. Lokhu kukhombisa ukuguquguquka kwawo ekuphekeni.

Namuhla, amakhiwane nawo abaluleke ngendlela efanayo. Asikhumbuza umlando wawo ocebile. Ukusetshenziswa kwawo kushintshile, kodwa inani lawo lihlala likhona.

Iphrofayili Yokudla Okunomsoco Yamakhiwane

Amakhiwane agcwele izakhamzimba, okwenza abe mahle kakhulu kunoma yikuphi ukudla. Ikhiwane eliphakathi linama-calories angaba ngu-37 kanye namagremu angu-1.45 e-fiber. Lokhu kusiza ukuhlangabezana nezidingo zokudla zansuku zonke. Ama-calories aphansi kanye nokuqukethwe kwawo okuphezulu kwe-fiber kuwenza abe ukukhetha okunempilo.

Amakhiwane acebile ngamavithamini namaminerali afana neVithamini A, iVithamini C, i-calcium, i-iron, ne-potassium. Lezi zakhamzimba ziyisihluthulelo sempilo enhle. Ama-antioxidants kumakhiwane akhulisa izinzuzo zawo zezempilo, asiza amaseli futhi anciphise ukucindezeleka.

Ukwengeza amakhiwane ekudleni kungaba wusizo olukhulu. Amnandi futhi alungele ukudla okulula, amasaladi, noma ushizi. Amakhiwane awamnandi nje kuphela kodwa futhi adla ukudla okucebile ngezakhamzimba okusekela indlela yokuphila enempilo.

I-infographic enemifanekiso ebonisa amakhiwane ebhasikidini anezimpawu ezichaza inani lawo lokudla okunempilo kanye nezinzuzo zezempilo njenge-fiber, amavithamini, ama-antioxidants, impilo yenhliziyo, ukugaya ukudla, ukuzivikela komzimba kanye namandla amathambo. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Izinzuzo Zempilo Yokugaya Ukudla Zamakhiwane

Amakhiwane agcwele izinzuzo zezempilo, ikakhulukazi ohlelweni lwakho lokugaya ukudla. Ane-fiber eningi, esiza ukugcina amathumbu akho ehlala njalo futhi avimbele ukuqunjelwa. Le fiber yenza ukugaya ukudla kube lula, okwenza amakhiwane abe mahle ekuthuthukiseni impilo yamathumbu.

Amakhiwane anama-prebiotic, asiza amabhaktheriya amahle emathunjini akho. Lawa mabhaktheriya ayisihluthulelo sesimiso sokugaya ukudla esinempilo. Ucwaningo lubonisa ukuthi amakhiwane angasiza ngisho nesifo sokusha kwamathumbu esicasulayo (IBS), okuhlinzeka impumuzo yemvelo.

Ngamafuphi, ukufaka amakhiwane ekudleni kwakho kungasiza kakhulu empilweni yakho yokugaya ukudla. Ungawajabulela emisha, omisiwe, noma ngezindlela zokupheka ezahlukahlukene. Amnandi futhi agcwele i-fiber nama-prebiotic, abalulekile ukuze amathumbu abe nempilo.

Amakhiwane Nempilo Yenhliziyo

Amakhiwane alungele inhliziyo yakho. Agcwele i-potassium, esiza ukulawula umfutho wegazi. Lokhu kuyisihluthulelo senhliziyo enempilo. Ukudla amakhiwane nsuku zonke kungasiza ekulawuleni umfutho wegazi.

Amakhiwane nawo ane-fiber eningi. Le fiber isiza ukwehlisa i-cholesterol embi, noma i-LDL. Ukwehlisa i-LDL kubalulekile enhliziyweni enempilo. Ezinye izifundo zize ziphakamise ukuthi izingcezu zamaqabunga omkhiwane zingasiza kakhulu, kodwa kudingeka ucwaningo olwengeziwe.

Impilo Yamathambo Namakhiwane

Amakhiwane alungele amathambo akho, ngenxa ye-calcium ne-potassium yawo. Ukuwafaka ekudleni kwakho kungakhulisa ukuqina kwamathambo. Lokhu kwenza amathambo akho aqine futhi aqine kakhudlwana.

I-calcium ibalulekile emathanjeni aqinile. I-potassium emakhiwaneni isiza ukuvimbela amathambo ukuthi angaphuki ngokushesha. Izifundo zibonisa ukuthi i-potassium isiza ukugcina amathambo eningi, inciphisa ingozi ye-osteoporosis njengoba ukhula. Ukudla amakhiwane kuyindlela emnandi yokusekela amathambo akho.

Ukwengeza amakhiwane ekudleni kwakho kuyisinyathelo esihlakaniphile sempilo yamathambo kanye nokuphila kahle konke.

Amakhiwane Okulawula Ushukela Egazini

Amakhiwane angasiza ekulawuleni amazinga kashukela egazini, okuyinto enhle kubantu ababukela ushukela wabo. Anenkomba ephansi ye-glycemic, enhle ekugwemeni ukunyuka koshukela egazini. Izifundo zakuqala ezikhishwe kumakhiwane zibonisa ukuthi zingathuthukisa indlela umzimba ophatha ngayo ushukela kanye ne-insulin.

Nakuba amakhiwane amasha emahle, amakhiwane omisiwe anoshukela omningi. Kubalulekile ukuwadla ngobuningi obuncane ukuze ushukela wegazi ugcine ulinganisele. Ukwengeza amakhiwane ekudleni kwakho kungaba yindlela emnandi yokusiza ukuphatha ushukela wegazi nokuthuthukisa impilo.

Impilo Yamakhiwane Nesikhumba

Amakhiwane alungele isikhumba sakho, agcwele amavithamini nama-antioxidants. Asiza ekulweni nokomisa futhi agcine isikhumba sakho sibukeka siphilile. Amakhemikhali emvelo kumakhiwane angadambisa ngisho nezinkinga zesikhumba ezifana ne-dermatitis kanye ne-eczema.

Ukusebenzisa izithasiselo zamakhiwane kungathuthukisa isikhumba sakho ngezindlela eziningi. Itiye lamaqabunga amakhiwane nalo liyikhambi elihle lemvelo. Linezakhiwo zokulwa nokuvuvukala ezingasiza isikhumba sakho sizizwe singcono.

Ukwengeza amakhiwane enkambisweni yakho yobuhle kuyisinyathelo esihlakaniphile. Ungawadla noma uphuze itiye lamaqabunga amakhiwane. Zombili izindlela, amakhiwane angasiza ekugcineni isikhumba sakho siphilile futhi sikhanya.

Izakhiwo Zokulwa Nokusha Kwe-Antioxidant Zamakhiwane

Amakhiwane agcwele izakhamzimba, okuhlanganisa nama-antioxidants alungele impilo yakho. Aqukethe ama-carotenoid nama-polyphenols. Lawa ma-compound alwa nokucindezeleka kwe-oxidative emzimbeni.

Ngokunciphisa ama-free radicals, amakhiwane anganciphisa ingozi yezifo ezingamahlalakhona. Lokhu kungenye yezinzuzo eziningi zezempilo zamakhiwane.

Amakhiwane nawo anezakhiwo zokulwa nokuvuvukala. Lokhu kuwenza abe yinto enhle kakhulu ekudleni okunempilo. Ukudla amakhiwane njalo kungasiza ekunciphiseni ukuvuvukala nokusekela impilo yamaseli.

Amakhiwane aseduze asikiwe phakathi abonisa inyama ebomvu-nsomi ephilayo. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukufaka amakhiwane ekudleni kwakho kuyindlela emnandi yokwandisa ukudla kwakho ama-antioxidant. Ungawajabulela emisha, omisiwe, noma ngezindlela zokupheka ezahlukahlukene. Anezela ukunambitheka okumnandi futhi ahlinzeka ngezakhamzimba ezibalulekile, okwenza abe yintandokazi phakathi kwabathandi bezempilo.

Ukuphathwa Kwesisindo Ngamakhiwane

Amakhiwane alungele ukulawula isisindo. Anama-calories ambalwa kodwa amnandi, okwenza afaneleke kulabo ababukela isisindo sabo. Lokhu kulinganisela kuyisihluthulelo sokulawula isisindo ngempumelelo.

Amakhiwane agcwele i-fiber, ekusiza ukuthi uzizwe usuthi. Lokhu kunganciphisa indlala futhi kusekele ukwehla kwesisindo. Ukudla ukudla okulula ngamakhiwane nakho kungakuvimbela ekudleni okuningi kakhulu.

• Amakhalori aphansi kodwa anambitheka kakhulu.
• Okuqukethwe okucebile nge-fiber kukhuthaza ukusutha.
• Yanelisa izifiso ezimnandi ngaphandle kokudla amakhalori amaningi.

Ukusebenzisa amakhiwane ukuze wehlise isisindo kuyajabulisa futhi kunempilo. Anezela izakhamzimba ekudleni kwakho, athuthukise ukunambitheka kanye nempilo.

Izakhiwo Ezingaba Khona Zokulwa Nomdlavuza Zamakhiwane

Amakhiwane awagcini nje ngokuhle kuwe; angasiza nasekulweni nomdlavuza. Izifundo ezenziwe ngamaqabunga omkhiwane zibonisa ukuthi angasebenza kahle ekulweni nomdlavuza wamathumbu amakhulu, webele, wesibeletho kanye nowamaphaphu. Lokhu kungenxa yamakhemikhali akhethekile aqukethe wona.

Lezi zinhlanganisela, njenge-antioxidants kanye nama-phytochemicals, zisiza ekulweni nama-free radicals. Ama-free radicals angabangela umdlavuza. Ngakho-ke, amakhiwane angasiza ekuvimbeleni umdlavuza ngokunciphisa ukucindezeleka kwe-oxidative.

Ngisho noma amakhiwane ebonakala ethembisa, sidinga ucwaningo olwengeziwe. Sidinga ukubona ukuthi asebenza kanjani kubantu, hhayi nje ekuhlolweni kwelebhu. Lokhu kungaholela ezindleleni ezintsha zokuvimbela nokwelapha umdlavuza.

Indlela Yokufaka Amakhiwane Ekudleni Kwakho

Amakhiwane ayizithelo ezimnandi nezisebenziseka ngezindlela eziningi ezingenza ukudla okuningi kube ngcono. Uma ufuna izindlela zokupheka usebenzisa amakhiwane, uzothola izinketho eziningi. Jabulela amakhiwane amasha njengesidlo esinempilo noma uwafake kumasaladi ukuze uthole ukunambitheka okumnandi. Aphinde ahambisane kahle noshizi, okwenza afaneleke kakhulu kumapuleti kashizi.

Ukubhaka ngamakhiwane kungaholela ezitsheni zokudala. Zama ukusebenzisa amakhiwane omisiwe kuma-cookies noma amakhekhe ukuze uthole ukunambitheka okukhethekile. Ukwenza amajamu enziwe ekhaya ngamakhiwane kungenza isidlo sasekuseni noma ukudla okulula kujabulise nakakhulu.

Izinhlobonhlobo zezindlela zokupheka zamakhiwane ezinamakhiwane amasha, izinto ezibhakiwe, nezilondoloziwe. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Uma udla amakhiwane, khumbula ukuthi amnandi ngenxa yokuqukethwe ushukela. Ngakho-ke, kubalulekile ukuwadla ngokulinganisela. Nazi ezinye izeluleko zokwenza amakhiwane abe yingxenye ejwayelekile yokudla kwakho:

• Faka amakhiwane amasha kuma-smoothies ukuze uthole i-fiber eyengeziwe namavithamini.
• I-oatmeal noma i-yogurt ephezulu enamakhiwane aqoshiwe ukuze uthole isidlo sasekuseni esinempilo.
• Amakhiwane athosiwe agcwele amantongomane ukuze abe isidlo esimnandi esiseceleni.
• Zama izindlela zokupheka ezahlukene ezisebenzisa amakhiwane ngezindlela ezihlukile, njengezitsha zaseMedithera.

Ngale mibono, ungangeza kalula amakhiwane ekudleni kwakho nsuku zonke. Ngale ndlela, ungajabulela nezinzuzo zawo zempilo.

Izinzuzo Ezingaba Khona Zokudla Amakhiwane

Amakhiwane ayizithelo ezimnandi kakhulu ezinezinzuzo eziningi zezempilo. Kodwa, kubalulekile ukwazi ubuthakathaka. Ukudla amakhiwane amaningi kakhulu kungabangela izinkinga zesisu njengohudo. Lokhu kungenxa yokuthi amakhiwane ane-fiber eningi, okungaba nzima uma udla kakhulu.

Abanye abantu bangase bahlupheke yisisu noma bazizwe bevuvukele ngenxa yamakhiwane. Lokhu kungenzeka kakhulu uma ungajwayele ukudla ukudla okune-fiber eningi. Uma unesisu esibucayi, qaphela.

Futhi, ukungezwani komzimba namakhiwane kungaba yinkinga enkulu kwabanye. Uma une-allergy ku-birch pollen noma i-latex, ungase usabele nakumakhiwane. Izimpawu zingafaka phakathi ukulunywa, ukuvuvukala, kanye nobuhlungu besisu. Uma une-allergy, kungcono ukukhuluma nodokotela ngaphambi kokudla amakhiwane.

Lapho Ungawathola Khona Amakhiwane Asezingeni Eliphezulu

Ukuthola amakhiwane asezingeni eliphezulu kungenza ukudla okulula kwakho nokupheka kube ngcono. Funa izindawo ezahlukene zokuthenga amakhiwane. Indawo ngayinye ingaba nokukhetha kwayo okukhethekile.

• Izitolo Zokudla: Izitolo ezinkulu eziningi zinesigaba semikhiqizo emisha enamakhiwane esizini. Funa amakhiwane amasha ekupheleni kwehlobo kuya ekuqaleni kwekwindla, lapho esesezingeni eliphezulu.
• Izimakethe Zabalimi: Izimakethe zabalimi bendawo zinhle kakhulu ekutholeni amakhiwane amasha, atshalwe endaweni. Ukuthenga ngqo kubalimi kusho ukuthi uthola izithelo ezisezingeni eliphezulu futhi usekele abalimi bendawo.
• Izitolo Zokudla Okukhethekile: Izitolo zokudla okumnandi zivame ukuba namakhiwane amasha nawomisiwe. Ngokuvamile anezinhlobo eziningi zamakhiwane omisiwe, ngakho ungawathola unyaka wonke.

Uma uyothenga, khetha amakhiwane aqinile futhi anesikhumba esibushelelezi. Gwema noma yimaphi anezibazi noma izimpawu zokuthi avuthiwe kakhulu. Lawa macebiso azokusiza ukuthola amakhiwane angcono kakhulu okupheka kwakho.

Isiphetho

Amakhiwane agcwele izinzuzo zezempilo, okwenza abe mahle kakhulu kunoma yikuphi ukudla. Asiza ekugayeni ukudla kanye nempilo yenhliziyo. Angasiza futhi ekulweni nomdlavuza, okuyinto enhle kakhulu empilweni yakho iyonke.

Ukufaka amakhiwane ekudleni kwakho kungaba mnandi futhi kunempilo. Ungawadla emisha, omisiwe, noma ezitsheni ezimnandi. Ukuguquguquka kwawo kukuvumela ukuthi ube nobuciko ekhishini, ujabulele ukunambitheka kwawo kanye nezinzuzo zawo zempilo.

Ukufaka amakhiwane ekudleni kwakho kwansuku zonke kungaba yindlela emnandi yokuthuthukisa impilo yakho. Zama bese ubona ukuthi angathuthukisa kanjani inhlalakahle yakho. Ushintsho oluncane njengokufaka amakhiwane ekudleni kwakho kungenza umehluko omkhulu.

Amagatsha omkhiwane aluhlaza anamakhiwane avuthiwe ngokumelene namagquma ngesikhathi segolide. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

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