I-Basat iyimpuphu emnandi yezimpande ezitshaliwe emhlabeni jikelele. Zingamasayizi ahlukene nemibala, kufaka phakathi i-orange, emhlophe futhi onsomi, futhi ecebile ngamavithamini, amaminerali, ama-antioxidants kanye ne-fiber. Ukungasho iqiniso lokuthi banezinzuzo eziningi zezempilo futhi bangeze kalula ekudleni kwabo. Nazi izinzuzo ezi-6 ezimangalisayo zebhethri lezempilo:
Ukugcwaliswa kwesidingo sansuku zonke samavithamini
Amazambane amnandi angumthombo omuhle kakhulu we-fiber, amavithamini kanye namaminerali. Inkomishi eyodwa (amagremu angama-200) abhakwe amazambane amnandi nge-peel assures:
Ikhalori: 180.
Ama-carbohydrate: 41,4 amagremu
Amaprotheni: amagremu ama-4
Amafutha: 0.3 amagremu
I-Fibre: 6.6 amagremu
Vitamin A: 769% wezindlela zansuku zonke
I-Vitamin C: 65% yesikhathi sasemini
I-Manganese: 50% ye-Daily Norm
I-Vitamin B6: 29% ejwayelekile yansuku zonke
I-Potassium: 27% ejwayelekile yansuku zonke
I-Pantothenic Acid: 18% into ejwayelekile yansuku zonke
I-Copper: 16% yesikhathi sasemini
INiacin: 15% yesikhathi sasemini
Ngaphezu kwalokho, amazambane amnandi, ikakhulukazi izinhlobo zawo zombala we-orange no-onsomi, ucebile kuma-antioxidants avikela umzimba ekugugeni.
Amazambane amnandi aqukethe izinhlobo ezimbili ze-fiber: insoluble ne-insoluble
Photo: Unsplisish.com.
Ukuthuthukisa Ukugaya
Ama-fiber kanye nama-antioxidants kumazambane amnandi awusizo empilweni yamathumbu. Amazambane amnandi aqukethe izinhlobo ezimbili ze-fiber: insoluble ne-insoluble. Umzimba wakho awukwazi ukugaya lutho lwalezi zinhlobo. Ngakho-ke, i-fiber ihlala epheshana lokugaya ukudla futhi iletha imiphumela ehlukahlukene ewusizo yezempilo yamathumbu. Izinhlobo ezithile zemicu emincane, eyaziwa ngokuthi imicu ye-viscous, amanzi amunca futhi ithambise isihlalo. Ngakolunye uhlangothi, imicu engajwayelekile, engabonakali ayimukeli amanzi futhi ungangezi ivolumu. Eminye imicu emincane ne-infoluble nayo ingavulwa ngamagciwane ekoloni, ukudala amakhompiyutha abizwa ngokuthi ama-acit amafuphi amafuphi abhebhethekisa amaseli we-mucosa ye-cell futhi asekele impilo namandla awo. Ukudla okunefilimu okuqukethe amagremu angama-20-33 ngosuku kuhlotshaniswa nengozi ephansi yomdlavuza wekoloni kanye nokuwohloka okujwayelekile.
Ama-antioxidants kumazambane amnandi nawo awusizo kumathumbu. Izifundo kumashubhu wokuhlola zikhombisile ukuthi ama-antioxidants kumazambane amnandi ansomi anikela ekukhuleni kwamagciwane amathumbu anempilo, kufaka izinhlobo ezithile ze-bifidoobacteria kanye ne-lactobacilli. Inani elikhulu lalezi zinhlobo zamagciwane emathunjini lihlotshaniswa nempilo ethuthukisiwe yezempilo yamathumbu kanye nengozi encane yezifundazwe ezifana ne-surritable bowel syndrome (SRC) nesifo sohudo esithelelekayo.
Ingaba nezindawo zokulwa nomdlavuza
Amazambane amnandi aqukethe ama-antioxidants ahlukahlukene angasiza ukuvikela ezinhlotsheni ezithile zomdlavuza. Ezifundweni ezikushubhu lokuhlola, kwatholakala ukuthi ama-anthocyanins yiqembu lama-antioxidants aqukethe amazambane amnandi onsomi - anciphise ukukhula kwezinhlobo ezithile zamangqamuzana omdlavuza, kufaka phakathi ukulimala kwe-bladder, ikoloni, isisu kanye nesifuba. Ngokufanayo, amagundane athola ukudla okunothile ngamazambane amnandi abubende akhombisa umdlavuza wamathumbu wamafutha aphansi ekuqaleni, okubonisa ukuthi ama-anthocyans kumazambane angaba nomphumela wokuvikela. Ezifundweni ezifuywayo kumashubhu wokuhlola, futhi kwatholakala ukuthi kukhishwe amazambane amnandi we-orange kanye namazambane amnandi anezakhiwo ezilwa nomdlavuza. Kodwa-ke, ucwaningo kusenokuhlola le miphumela kubantu.
Ukusekelwa kokubuka okubonakalayo
Amazambane amnandi acebile ku-beta-carotene - i-antioxidant, enikeza imifino orenji okhanyayo. Eqinisweni, inkomishi eyodwa (amagremu angama-200) weBatched Battoo nge-peel ihlinzeka ngezikhathi ezingaphezu kwesikhombisa inani le-beta-carotene, elidingeka ukuba abe umuntu omdala ophakathi ngosuku. I-Beta Carotene iphenduka i-Vitamin A emzimbeni wakho futhi isetshenziselwa ukwakha ama-receptors athile emehlweni akho. Ukushoda okukhulu kunenkinga emazweni asathuthuka futhi kungaholela ohlotsheni olukhethekile lobumpumputhe, okwaziwa ngokuthi yi-XEROFTHALILIA. Ukudla ukudla okune-beta-carotine kungasiza ukuvikela lesi simo.
I-Purple amazambane amnandi nawo athuthukisa umbono. Izifundo kumashubhu wokuhlola zikhombisile ukuthi ama-anthocyanins aqukethwe kuzo angavikela amaseli weselula kusuka kumonakalo, okungabaluleka esimweni sempilo yamehlo.
E-Batte, i-Vitamin eningi
Photo: Unsplisish.com.
Ukusebenza okuthuthukisiwe kwengqondo
Ukusetshenziswa kwamazambane amnandi onsomi kungathuthukisa ukusebenza kobuchopho. Izifundo zezilwane zikhombisile ukuthi ama-anthocyanins kumazambane amnandi ansomi angavikela ubuchopho, anciphise ukuvuvukala kanye nokuvimbela ukulimala kwamahhala ama-radicals. Kuboniswe ukuthi ukwengeza ukukhishwa kwe-anthocian okucebile kwamazambane amnandi kuthuthukisa ukuqeqeshwa kanye nememori kumagundane kungahle kube ngenxa yezakhiwo zalo ze-antioxidant. Azikho izifundo zokuqinisekisa le miphumela kubantu, kodwa ngokuvamile, ukudla okunothile ngezithelo, imifino kanye nama-antioxidants kuhlotshaniswa nokuncishiswa kwe-13% engozini yezengqondo nokuwohloka komqondo, ngokusho kososayensi.
Bheka futhi: 27 imikhiqizo ekhokhiswa amandla ekuqaleni kwesonto lokusebenza
Ukuqinisa amasosha omzimba
IVitamin A ibalulekile ukuthola amasosha omzimba anempilo, futhi izinga eliphansi egazini lihlotshaniswa nokwehla kokuvikelekile. Futhi kuyisihluthulelo sokugcina impilo ye-mucous membranes, ikakhulukazi i-mucosa yamathumbu. Amathumbu yindawo lapho umzimba wakho uvezwa khona kumagciwane amaningi angaba khona. Ngakho-ke, amathumbu anempilo ayingxenye ebalulekile yamasosha omzimba anempilo. Ucwaningo luye lwabonisa ukuthi ukuntuleka kwe-vithamini kuthuthukisa ukuvuvukala kwamathumbu futhi kunciphisa amandla okuvikelwa kwamasosha akho omzimba ukusabela ekusongelweni okungenzeka. Ucwaningo alwenziwanga ukunquma ukuthi, ikakhulukazi, amazambane amnandi athinta amasosha omzimba, kepha ukusetshenziswa kwawo okujwayelekile ekudleni kungasiza ukuvikela ukuntuleka kwamavithamini A.