I-Battat yingcambu yeengcambu ezimnandi ezikhulileyo kwihlabathi liphela. Bangobukhulu obahlukileyo kunye nemibala, kubandakanya iorenji, emfusane, kunye nemfusa, kwaye etyebileyo kwiivithamini, iiminerali, i-antiotiogidas kunye nefibre. Ukungasakhankanyi isibakala sokuba baneqela lezibonelelo zezempilo kwaye bongeze ngokulula ekutyeni kwabo. Nazi izibonelelo ezi-6 ezimangalisayo zebhetri yezempilo:
Ukubuyiselwa kwakhona kwemfuno yemihla ngemihla yeevithamini
Iitapile zingumthombo obalaseleyo wefibre, iivithamini kunye neeminerals. Ikomityi enye (i-200 yeegram) ye-pitato ye-pitato ebhakiweyo nge-peel iqinisekisa:
Ikhalori: 180.
I-carbohydrate: Iigram ezingama-41,4
Iprotein: Iigram ezi-4
Amafutha: 0.3 IGRAMS
I-FIBER: 6.6 I-6.6 GRAMS
IVitamin A: 769% yemilinganiselo yemihla ngemihla
I-Vitamin C: I-65% yeMistu yexesha
I-Manganese: I-50% yeMigangatho yemihla ngemihla
I-Vitamin B6: 29% I-Natus Moge
I-potassium: I-27% yemihla ngemihla
I-Pantothenic Acid: I-18% yesiqhelo yemihla ngemihla
Ubhedu: i-16% yexesha lemini
I-NIACIN: I-15% ye-Natuses
Ukongeza, iitapile ezimnandi, ngakumbi iintlobo zayo zombala o-orenji nobomvu, zityebile kwii-antioxididants ezikhusela umzimba ekubeni ziluphele.
Iitapile zineentlobo ezimbini zefayibha: inyibilikisiwe kwaye i-insullen
Ifoto: HARTAHH.USPUS.com.
Ukuphucula ukugaya
I-fiber kunye ne-antioxidants kwiitapile ezimnandi ziluncedo kwimpilo yamathumbu. Iitapile zineentlobo ezimbini zefayibha: inyibilikisiwe kwaye i-insuble. Umzimba wakho awunakugaya akukho ntlobo kwezi ntlobo. Ngenxa yoko, ifayibha ihlala ikwicala lokugaya kwaye izisa iziphumo ezahlukeneyo zempilo yamathumbu. Iindidi ezithile zeentsinga ezinyibilikayo, ezaziwa ngokuba yi-vibes ye-vibeus, ithathe amanzi kwaye ithathe isitulo. Kwelinye icala, iintsinga ezingaqhelekanga, ezingaqhelekanga azifumani amanzi kwaye azikho ivolumu. Eminye imicu enyibilikayo kunye ne-insulafor ikwazi ukubethwa yintsholongwane kwi-colon, edabukayo ebizwa ngokuba zii-Acids eziMfutshane ezinamafutha afake iiseli ze-MUCOSA kwaye ixhase impilo kunye namandla abo. Ukutya kwefilimu enefilimu ene-20-33 Groms ngemini kunxulunyaniswa nomngcipheko ophantsi womhlaza we-colon kunye nesicoci ngakumbi.
I-Antioxidants kwiitapile ezimnandi nazo ziluncedo kwithumbu. Izifundo kwiityhubhu zovavanyo zibonise ukuba ii-antioioxididants zinegalelo ekukhuleni kweentsholongwane ezinesempilweni, kubandakanya iintlobo ezithile ze-bifidobacteria kunye neLactobacillia. Inani elikhulu kwezi ntlobo zebhaktiriya kumathumbu lunxulunyaniswa nempilo yamathumbu kunye nomngcipheko omncinci wama-sthrome (SRC) kunye neswekile engekhoyo.
Inokuba neendawo zokulwa nomhlaza
Iitapile zinee-antisoxidants ezahlukeneyo ezinokunceda ukukhusela iintlobo ezithile zomhlaza. Kwizifundo kwiiTubs zovavanyo, kwafunyaniswa ukuba i-anthonchenins yiqela le-antioxidants equlethe iitapile ze-punder-qokelela ekukhuleni kweeseli zomhlaza, kubandakanya ukulimala kwe-bladder, ikholoni, isisu kunye nesifuba. Ngokufanayo, iimpuku zifumana isityebi esityebileyo kwiitapile ezimfuziweyo zibonise umhlaza wokuqala onamafutha asezantsi kwinqanaba lokuqala, ephakamisa ukuba abakholelwa ukuba abakholelwa kwi-anthocans kwiitapile zinokuba nesiphumo esikhuselayo. Kwizifundo kwiityhubhu zovavanyo, ikwafunyanwa kwakhona ukuba iitapile ze-orenji zeorenji kunye ne-potato emnandi ne-peel ye-anti-doels. Nangona kunjalo, uphando lusafuneka lujonge ezi ziphumo ebantwini.
Inkxaso ye-Acuity ebonakalayo
Iitapile ezimnandi zityebile kwi-beta-carotene - i-antioxidant, enika imifuno e-orenji. Ngapha koko, indebe enye (i-200 yeegram) ye-battoo ebhakiweyo kunye ne-peel inika amaxesha asixhenxe isixa se-beta-carotene, esifunwayo ukuba ngumntu omdala ophakathi ngosuku. I-Beta Carotene ijika ibe yi-vitamin a emzimbeni wakho kwaye isetyenziselwa ukwenza iifonti zefotokhwe emehlweni akho. I-vitamin enkulu inqongophala yingxaki kumazwe asaphuhlayo kwaye inokukhokelela kuhlobo olukhethekileyo lobumfama, eyaziwa ngokuba yi-Xerofrhalmia. Ukutya ukutya esityebileyo eBeta-Carotine kunokunceda ukukhusela le meko.
Iitapile ezifunekiyo zikwaphucula umbono. Izifundo kwiityhubhu zovavanyo zibonise ukuba ii-anthoctanins eziqulathwe kuzo zinokukhusela iiseli zeseli kumonakalo, onokubaluleka kwimeko epheleleyo yempilo.
Kwi-batte, ivithamini eninzi a
Ifoto: HARTAHH.USPUS.com.
Ukuphucula ukusebenza kwengqondo
Ukusetyenziswa kweetapile ezimfusa zinokuphucula ukusebenza kwengqondo. Izifundo zeZilwanyana zibonise ukuba ii-anthoctanins kwi-putato ye-pundet inokukhusela ubuchopho, ukunciphisa ukuvuvukala ukukhupha kunye nokuthintela ukonakaliswa kwe-radicals yasimahla. Yaboniswa ukuba ukongeza isityebi se-anthocian se-anthocian siphucule uqeqesho kunye nememori kwiimpuku kunokubangelwa ziipropathi zayo ze-antioxidant. Kwakungekho zifundo zokuqinisekisa ezi ziphumo ebantwini, kodwa ngokubanzi, ukutya ezityebileyo kwiziqhamo, imifuno kunye ne-antioiyoxidants zinxulunyaniswa nokuncitshiswa kwe-13% emngciphekweni wokwehla kwengqondo kunye nezazinzulu.
Bona kwakhona: Iimveliso ezingama-27 ezihlawuliswa ngamandla ekuqaleni kweveki yokusebenza
Ukomeleza amajoni omzimba
IVitamin A ibaluleke kakhulu kwi-Ismoni yezempilo yomzimba, kwaye inqanaba elisezantsi egazini linxulunyaniswa nokuncipha. Ikwangundoqo wokugcina impilo ye-membrane ye-mucous, ngakumbi i-mucosa ethu. Ithumbu yindawo apho umzimba wakho uvezwa khona kwii-pathowens ezininzi ezinokubakho. Ngenxa yoko, i-intestine esempilweni yinxalenye ebalulekileyo yenkqubo yokhuselo esempilweni. Izifundo zibonise ukuba iVitamin inqongo yenqomlo yokuphucula ukuvuvukala kwamathumbu kwaye inciphisa amandla omzimba wakho ukuba aphendule kwizisongelo ezinokubakho. Uphando alwenziwanga ukufumanisa ukuba, ngakumbi, iitapile, iitapile zichaphazela inkqubo yamajoni omzimba, kodwa ukusetyenziswa rhoqo kukutya kunokunceda ukukhusela intsilelo yeVitamin A.