IZINZUZO EZINGAMANGALISEKILE ZEMPILO ZAMABERRIES

Ama-cranberries, ama-raspberries, ama-blueberries, ama-strawberries, ama-blackberries, njll - yisho konke; udinga ukuthatha lezi zithelo. Zizohlinzeka umzimba wakho ngama-antioxidants anamandla, zinciphise ukuvuvukala kanye nezingozi zokulimala kwe-oxidative, zithuthukise amakhono okuqonda nokusebenza kobuchopho obunempilo, zengeze ekubalweni kwefayibha yomzimba wakho, futhi zikunikeze imisoco edingekayo.

Kunezinhlobo eziningi zamajikijolo, okuhlanganisa ama-raspberries, ama-blueberries, ama-cranberry, ama-blackberry, nama-strawberry, futhi umzimba wakho uyakudinga konke lokhu. Kungabizwa ngokufanelekile ngokuthi ukudla okuyisimangaliso ngoba kuhamba indlela ende ukuqinisa amasosha akho omzimba kanye nempilo yonke. Cabanga ukuthi ngokudla amajikijolo, ukhulisa inani lakho le-antioxidant (TAC), wehlisa ubungako bomonakalo wamahhala we-radical/oxidative, uhlinzeka umzimba ngezakhamzimba, unike amanzi emzimbeni wakho, wengeze okuqukethwe kwakho kwefiber, ugcine imithambo yakho iphilile, futhi ulawule isisindo sakho. ! Lezi ezinye zezinzuzo ezimbalwa zezempilo zokuthatha amajikijolo. Bheka lesi sihloko ukuze ubone mayelana nalokhu nokunye okuningi ngokuningiliziwe.

i. Banikeza umzimba ngama-antioxidants anamandla

I-Total Antioxidant count (TAC) iyisilinganiso sokuthi mangaki ama-antioxidants umzimba anawo, okuthi bese kunquma ukuthi angawavikela kanjani ama-radicals mahhala, avimbele ukunqwabelana kwawo kanye nokulimala kwe-oxidative. Amajikijolo alayishwe ama-antioxidants amaningi, okuhlanganisa i-resveratrol, i-ellagic acid, nama-anthocyanins. Ucwaningo selukhombisile ukuthi ukudla amajikijolo kunikeza umzimba ama-antioxidants, okuthuthukisa i-TAC. Ngakho-ke, uhlelo lokuzivikela lukulungele kangcono ukuvimbela izifo futhi ulwe nazo uma zikuhlasela.

ii. Bangase bakhuthaze ukusebenza kobuchopho nempilo yengqondo

Ingabe ufuna ukugxila kakhulu futhi wenze kangcono kunoma yini oyenzayo? Khulisa ukudla kwakho amajikijolo ukuze uthuthukise impilo yobuchopho bakho namandla okuqonda. Amajikijolo angakusiza ubukhali, ngenxa yama-anthocyanin antioxidants alayishwa ngawo. Eqinisweni, ucwaningo luye lwabonisa ukuthi ukuthatha amajikijolo nsuku zonke kuyo yonke impilo yomuntu kusiza ukunciphisa ukwehla kwengqondo okuhlobene neminyaka.

iii. Bangase basize ekuqiniseni amasosha omzimba

Amasosha omzimba ayindlela yokuzivikela yomzimba, futhi noma yini ewuthintayo ilimaza impilo yakho. Ngakho-ke, udinga ukukukhuphula ngokuthatha ukudla okunothe ngama-antioxidants, amavithamini, amaminerali, nezinye izinhlanganisela ezikhuthaza impilo. Amajikijolo aphakathi kwezithelo ezicebe kakhulu uma kuziwa kuma-antioxidants futhi adlula kuphela amapomegranati. Ngakho-ke, ukuwathatha kuyindlela enhle yokudubula amasosha omzimba wakho.

iv. Bangase basize ekugcineni imithambo yakho iphilile

Imithambo yegazi yimithambo yegazi emikhulu kakhulu futhi inesibopho sokuthutha igazi elinomoya-mpilo lisuka emaphashini liyise kuzo zonke izingxenye zomzimba. Ngenxa yomfutho wegazi ophakeme, indlela yokuphila yokunganyakazi, isifo sikashukela, ukukhuluphala, ukubhema ugwayi, ufuzo, nezinye izizathu, imithambo ingase ivaleke ngenxa yokunqwabelana kwamafutha. Lokhu kuyingozi futhi kungase kuholele ekuhlulekeni kwenhliziyo, phakathi kweminye imiphumela eyingozi empilweni. Ngokujabulisayo, ungakwazi ngokwemvelo ukugcina imithambo yakho ingavalekile ngokwandisa ukudla kwakho amajikijolo, wehlise ingozi ye-atherosclerosis nezinye izinkinga zenhliziyo.

v. Angasiza ekwehliseni ukuvuvukala futhi anciphise nengozi yezifo ezivuvukalayo

Amajikijolo awalayishwa kuphela ngama-antioxidants anamandla kodwa futhi nama-anti-inflammatory compounds. Ngakho-ke, ukuwathatha kusho ukuncipha kwengozi yokuvuvukala kanye nezingozi zezifo ezivuthayo. Isifo sikashukela sohlobo 2, umdlavuza, ukukhuluphala, nesifo senhliziyo yizinkinga ezine kweziningi zezempilo okungenzeka zibangelwa, zibangelwa, noma zibhebhethekiswa ukuvuvukala. Eqinisweni, kanye nokulimala kwama-radical mahhala kanye nokucindezeleka okwenziwe nge-oxidative, ukuvuvukala kuba yingozi empilweni. Kungani ungakhulisi ukudla kwakho amajikijolo ukuze uqinisekise ukuthi konke kulungile?

vi. Ziyimithombo ecebile ye-fiber

Ama-fibers abhekisela kuma-carbs angagayeki ahamba eduze komsele wokudla aye ekoloni, lapho amagciwane anempilo esebenza kuwo ukuze azuze izinzuzo eziningi zezempilo. Imicu, encibilikayo nengancibiliki, inezinto ezibalulekile empilweni yomuntu futhi ingase isize ukukhuthaza ukugcwala, ukwehlisa ushukela wegazi, namazinga e-cholesterol, ikhulise ukuzwela kwe-insulin, isize ekwehleni, igcine amathumbu enempilo, ibambezele ukugayeka kokudla kanye nokumuncwa kwama-carbohydrate. ukuvimbela ushukela kanye ne-insulin spikes, engeza inqwaba esitulweni ukuvimbela ukuqunjelwa, futhi uthuthukise inhlalakahle yakho iyonke. Cabanga ukuthi uzuza zonke lezi zinzuzo ngokuthatha amagremu ambalwa efayibha nsuku zonke! Ngokujabulisayo, amajikijolo anemicu ephezulu kakhulu, enza ingxenye yesine ukuya ngaphezu kwesigamu sengqikithi yesibalo sama-carbohydrate. Kungani ungakhulisi ukudla kwakho kwalezi zithelo futhi ubone lezi zinzuzo zezempilo?

vii. Basiza ukugcina amazinga egazi kanye ne-insulin esezingeni, behlisa ubungozi bohlobo 2 lwesifo sikashukela

Uma ufuna ukwehlisa ingozi yokuthola isifo sikashukela sohlobo 2, qala ngokuthatha amajikijolo ukuze unikeze umzimba wakho umgomo omncane wokulwa nalesi simo esibulalayo. Amajikijolo anothe ngemicu encibilikayo, enza u-25% - 60% wesisindo sawo esiphelele se-carb. Ngakho-ke, basiza ukwehlisa ukugaya kwama-carbohydrate kanye nokumuncwa kwawo emgudwini wegazi, okusiza ukuvimbela ushukela kungazelelwe kanye ne-insulin spikes. Kodwa-ke, lezi yizici ezimbili eziyingozi zohlobo 2 lwesifo sikashukela, futhi ukuzigcina zihlolwe ngokungangabazeki kusiza ukunciphisa ingozi yesifo sikashukela.

viii. Bangase bakusize ekufuneni kwakho ukulahlekelwa isisindo

Abantu abaningi bazama ukwehlisa isisindo namuhla kunanini ngaphambili, futhi ukuthatha amajikijolo nakanjani kuzosiza ekufuneni kwabo. Okuqukethwe kwe-fiber kumajikijolo kubambezela ukugayeka kokudla, okuvumela isikhathi esengeziwe sokusebenza. Njengoba ukudla kuhlala isikhathi eside emgudwini wokugaya ukudla, uzizwa ugcwele inqobo nje uma kwenzeka. Kodwa-ke, uma usuthe, akudingekile ukuthi udle noma uphuze lezo zidlo ezingenampilo ngezikhathi ezithile, wehlise umthamo wakho wekhalori iyonke futhi andise ukushiswa kwekhalori. Yilokhu kuphela okudingayo ukuze unciphise isisindo, futhi uma kuhlanganiswa nokuzivocavoca umzimba okulungele ukunciphisa umzimba kanye nokudla, uzofeza isisindo sakho sephupho futhi usigcine.

ix. Bangeza imisoco eminingi ohlelweni lwakho

Ungadla amajikijolo ukuze wengeze imisoco efana namavithamini, amaminerali, nezinye izingxenye zokudla okunempilo ohlelweni lwakho. Cabanga ukuthi unikeza uhlelo lwakho u-150% we-RDI kavithamini C ngokuthatha nje inkomishi (150 g) yamasitrobheli! Yiqiniso, amanye amajikijolo acebile ngovithamini C, kuphela ukuthi iphesenti ngegremu ngalinye liyahluka. Ngaphezu kwalokho, uthola ithusi, i-folate, i-manganese, i-vitamin K, nezinye izakhi eziningi ngokuthatha amajikijolo.

x. Bangase basize ukuthuthukisa isimo sesikhumba

Ingabe ufuna izimo zesikhumba ezicwebezelayo nezicwebezelayo? Yiqiniso, wonke umuntu uyayithanda isikhumba esinjalo. Akukuthathi amadola ukuyithola; udinga kuphela ukufaka amajikijolo amaningi ekudleni kwakho. Ucwaningo luye lwabonisa ukuthi njengoba amajikijolo enama-antioxidants anamandla kanye nezindawo zokulwa nokuvuvukala, ahamba ibanga elide ukusiza ukugcina izimo ezinhle zesikhumba. Lezi zithelo zizosiza ekwelapheni izinduna nezinye izimo zesikhumba, zikunike ukukhanya okuhle obukulangazelela.

Isiphetho

Amajikijolo aphakathi kwezithelo ezicebe kakhulu emhlabeni futhi ngazo zonke izizathu ezinhle. Zingasiza ukulawula ushukela wegazi, i-insulini kanye namazinga e-cholesterol, zengeze ifayibha nama-antioxidants ohlelweni lwakho, zisize ukuncipha ngokunciphisa ukugayeka kokudla kwe-carb, zithuthukise ikhono lokuqonda nokusebenza kobuchopho, zithuthukise izimo zesikhumba, futhi ziqinise amasosha akho omzimba, phakathi kweminye imisebenzi. Ngaphezu kwalokho, kunedlanzana ongakhetha kulo, futhi ungaba nanoma yimaphi amajikijolo, okuhlanganisa ama-cranberries, ama-strawberry, amajikijolo amajikijolo, ama-blueberries, nama-raspberries.