Amakholomu Emagilebhisi Nenzuzo Yempilo Yabo
Ubuhle obuningi bamagilebhisi abukona kuphela emehlweni, kepha kuleso simo. Amagilebhisi amnandi, acwebile futhi aqabula. Eyaziwa ngokuthi isithako esiyinhloko ekwenzeni izinhlobo ezahlukene zewayini, amagilebhisi afika kuzo zonke izinhlobo ezihlukahlukene (nxazonke kuya kohlobo lweqanda), ubukhulu (ezincane kuya ezinkulu), ama-flavour (amnandi kumuncu), nemibala (emhlophe, eluhlaza, emnyama, nokubomvu ).
Amagilebhisi athile afisa ukunambitheka okuningi, kodwa abantu abaningi bakhetha ukudla amagilebhisi angenambewu.
Izithelo zomvini, ezihlukahlukene zaseYurophu noma zaseMelika, zikhulile e-United States. Amagilebhisi aseYurophu avunwa eCalifornia, ikakhulukazi ekwenzeni nasekuomiseni omisiwe, kanti amagilebhisi aseMelika asetshenziselwa ukwenza ujamu, i-jelly, ijusi neminye imikhiqizo yokudla. Kunezinhlobonhlobo eziningi zamagilebhisi ezibhebheni, ezivela ezimhlophe, ezimnyama, eziluhlaza, nobomvu. Okutholakala esitolo sokudla kuncike esikhathini sonyaka. Ezinye izibonelo zihlanganisa, i-Adora, i-Almeria, i-Beauty Seedless, i-Crimson seedless, i-Concord, i-Emperor, i-Niagra (amagilebhisi amhlophe we-concord, i-Red Flame, i-Ribier, i-Ruby engenambewu yamagilebhisi, i-Scarlotta, i-Thompson Seedless, nokuningi. Izinhlobonhlobo ezihlukahlukene zamagilebhisi zinambitheka.
| Amagilebhisi Amaqiniso Okudla | |
|---|---|
| Ukuphakama Usayizi 1 inkomishi, engenambewu (160 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 104 | |
| Ama-calories avela ku-Fat 0 | |
| Ingqikithi yamafutha 0.2g | <1% |
| I-Satatated Fat 0.1g | <1% |
| I-Polyunsaturated Fat 0.1g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 3mg | 0% |
| Potassium 288.4mg | 8% |
| Ama-carbohydrates 27.3g | 9% |
| I-Fiber Diet 1.4g | 5% |
| Ama-Sugars 23.4g | |
| Amaprotheni 1.1g | |
| I-Vitamin A 11% · I-Vitamin C 7% | |
| I-calcium 2% · I-Iron 1% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Amagilebhisi anesisindo se-carbohydrate noshukela. Uma ulandela ukudla okunama-carbohydrate okushintshiwe, khumbula ukuthi umvini owodwa uqukethe cishe igramu eyodwa ye-carbohydrate. Uma udla amagilebhisi, uhlose ukugcina isabelo sakho cishe kumagilebhisi angaba ngu-12 kuya ku-15, okulingana nenkomishi yesibili ekhonzayo. Ukungafani kokudla phakathi kwezinhlobonhlobo akuzona ezinkulu.
Ukukhonza izinkomishi ngayinye kunomthombo omuhle we-vitamin K, C, thiamine, ne-vitamin B6.
I-Vitamin K ibalulekile emathanjeni aqinile kanye ne-clotting igazi. Qaphela, uma uthatha u-coumadin noma i-blood thinner, ukudla kwakho kwe-vitamin K kufanele kube okufanayo. I-Vitamin C isisiza ukuvikela igciwane lesandulela ngculazi phezulu kanye nezinsiza ekulungiseni izicubu ezifana nokuphulukiswa kwesilonda. Ama-vithamini e-B ayingxenye ebalulekile ekusetshenzisweni komzimba, nokugcina izinwele nezipikili ezinamandla.
Izinzuzo zezeMpilo zamagilebhisi
Ngaphezu kokuba umthombo omuhle we-vitamin C no-K, amagilebhisi aqukethe ama-phytonutrients amaningi kakhulu, ikakhulukazi ama-flavonoids, afana ne-resveratrol (atholakala ephezulu kwezikhumba zamagilebhisi abomvu). I-resveratrol ine-antioxidants, engasiza ekunciphiseni ingozi ye-cholesterol ephakeme, ukucindezela kwegazi eliphezulu, izindwangu zegazi kanye nesifo senhliziyo. Itholakala ezikhumba ze-deep-purple, red, kanye namagilebhisi amnyama, okwenza lezi zinhlobo zibe umthombo ocebile wama-antioxidants, ngokumelene namagilebhisi aluhlaza. Olunye ucwaningo lubonisa ukuthi ukuphakama okuphezulu kwe-resveratrol kungasiza ekuthuthukiseni inkumbulo nokusebenza kwengqondo kubantu abadala asebekhulile.
Amagilebhisi aqukethe i- quercetin (i-flavonoid etholakala ema-apula), okungasiza ukuvikela amangqamuzana ethu ekulimaleni. Kunobunye ubufakazi bokunciphisa umdlavuza kanye nesifo senhliziyo kusuka kulezi zinhlanganisela.
Ingabe Amagilebhisi Amhlophe Aphephile Ukudla?
Amagilebhisi anomphetho omhlophe we-powdery aphephile ukuba adle. Eqinisweni, lokho ukugqoka kubhekiselwa ekubhlokeni , into eyenziwa ngokwemvelo evimbela amagilebhisi ekulahlekelweni kwamanzi nokubola. Ngezinye izikhathi ayigcini kalula, kodwa iphephile ukudla.
Ukuthatha nokugcina amagilebhisi
Uma uthengisa amagilebhisi, gwema amagilebhisi ngesikhunta noma kulabo abonakalayo. Khetha izithelo zomvini ezicebile umbala. Amagilebhisi aluhlaza yiwona omnandi kakhulu futhi ongcono kakhulu uma ephuzi ohlaza okombala. Amagilebhisi abomvu nabomnyama angcono uma enemibala egcwele, ecebile.
Uma igcinwe ngendlela efanele, amagilebhisi angahlala eqandisini amasonto ambalwa.
Ukuze ulondoloze ukuhlanzeka okuhle, landela lezi zinyathelo:
- Hlola Ingaphandle: Hlola izibonakaliso zesikhunta, ezikhukhulayo, noma okunamathiselwe okunampofu. Noma yimaphi amagilebhisi analezi zibonakaliso cishe azohlehla ngokushesha futhi athinte abanye. Lahla noma yimaphi amagilebhisi okungenzeka angabi esimweni esihle.
- Zigcine zikhulile: Amagilebhisi ahlale engcono uma ebanda. Beka eduze kwesikhatsi esiqandisini (indawo ebanda kunazo zonke) ngaphandle kokudla okugcoba, okufana no-anyanisi, njengoba banamandla okubamba iphunga.
- Gcina iPhakheji Yokuqala: Ukugcina amagilebhisi kusitsha sabo sokuqala kuzokuvimbela ukuthi ingabhekwa. Ngaphezu kwalokho, isitsha esabekwa ngaso ngokuvamile sinesisindo esifanele sokumboza kanye nokuphuza umoya ukuze kusize ukunweba ishalofu.
- Gcina Engahlanjululwanga: Njengezithelo eziningi, amagilebhisi kufanele agcinwe angahlanjululwa. Ukugeza ngaphambi kwesitoreji kungakhuthaza umswakama ongasheshisa inqubo yokubola. Kunalokho, hlambulula amagilebhisi akho ngakwesokudla ngaphambi kokusetshenziswa.
- Ungazikhulula Kakhulu: Ukuze usebenzise isikhathi eside kakhulu kusuka kumagilebhisi akho, zibafake ukuze zisetshenziswe kamuva ku-smoothie, ku-cocktails, noma ngisho nesidla esiqabulayo, esiqabulayo.
Izindlela Ezempilo Zokulungisa Amagilebhisi
Amagilebhisi aziwa kakhulu ngokudliwa njenge-snack, eyodwa-by-one. Ubumnandi babo, ama-juiciness enza njengesisekelo somswakama omuhle. Amagilebhisi angaphinda afake ama-saladi aphikisayo futhi adumise u-saltiness wezinyosi ezithintekayo kanye neminqumo yokukhangisa okukhangayo. Okokugcina, amagilebhisi angasetshenziselwa ukwenza ama-dessert noma amane aqoke ama saladi ezithelo.
Ukupheka Ngezivini
Thola ukuhlukahluka kwamagilebhisi ngokudala ukudla kwasekuseni, kwasemini, isidlo sakusihlwa, ukudla okulula noma i-dessert ngezinhlobo ezahlukene.
- I-Green Grape Vanilla Smoothie
- Ukugoqa Okumnandi Nokugubungela Amagilebhisi Olubomvu
- I-PB ne-Rollups yamagilebhisi
> Imithombo:
> Berkeley Wellness. Izinhlobo zamagilebhisi. http://www.berkeleywellness.com/healthy-eating/food/article/types-grapes
> Dohadwala, M, Vita, J. Amagilebhisi kanye nesifo senhliziyo. I-Journal of Nutrition. 2009; 17788S-1798S. http://jn.nutrition.org/content/139/9/1788S.full.pdf+html
> I-Linus Pauling Institute. I-Resveratrol. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/resveratrol#reference23
> Retelny, uVictoria. Iqiniso elimibalabala mayelana ne-anthocyanins complex lihlanganiswa neminingi eminingi engaba yinkimbinkimbi. Ukudla nokudla. 2016; 16-17.