Amaqunube aneevithamini, iiminerali, kunye ne-antioxidants kwaye ahlala ebonwa ngokutsha, njengejam, okanye kwizinto ezibhakiweyo. Zihlobene ngokusondeleyo namaqunube kwaye zaziwa njenge "aggregate fruit" ngenxa yokuba zenziwe ngee-ovari ezininzi zeentyatyambo ezidibanisa ukwenza isiqhamo esinye.
Amajikijolo amnyama afumaneka ikakhulu kwimimandla esemantla ashushu, kwaye inguqulelo yasendle ininzi kuMntla Merika kunye nonxweme lwePasifiki neAtlantiki.
Ulwazi lwezondlo zamaqunube
Ikomityi enye ilingana nokuphakwa okunye kwaye iqulethe:
- Iikhalori: 62
- Amafutha ewonke: 0.7g
- Ikholesterol: 0 mg
- Isodiyam: 1.4 mg
- IiCarbs zizonke: 13.8g
- Ifayibha yokutya: 7.6 g
- Iswekile: 7g
- Iswekile eyongeziweyo: 0g
- Iiprotheni: 2 g
Macronutrients
- Amafutha ewonke: Enye indebe ye-blackberries ine-0.7 grams yamafutha ewonke, aquka i-0.4 grams ye-polyunsaturated fat, i-0.07 grams ye-fat monounsaturated, i-0 grams ye-fat saturated, kunye ne-0 grams ye-trans fat.
- Iicarbohydrate: iqulethe i-13.8 grams ye-carbohydrates, kuquka i-7.6 grams yefiber kunye ne-7 grams yeswekile yendalo.
- Iprotein: Yikholwa okanye cha, inika i-2 grams yeprotheni.
Iivithamini, iiminerali kunye nezinye iMicronutrients
- IManganese: 40% yexabiso lakho leMihla (DV)
- I-Vitamin C: 34% DV
- Ubhedu: 26% DV
- I-Vitamin K: 24% DV
- I-Vitamin E: 11% DV
- Folate: 9% DV
- I-Pantothenic Acid (B5): 8% DV
- I-Magnesium: 7% DV
- I-Zinc: 7% DV
- Niacin (B3): 6% DV
- Intsimbi: 5% DV
- Potassium: 5% DV
- I-Vitamin B6: 3% DV
- Icalcium: 3% DV
- Phosphorus: 3% DV
- I-Riboflavin (B2): 3% DV
Ziziphi iingenelo ezizizisayo empilweni?
Njengamanye amaqunube, amaqunube amnyama aneprofayile etyebileyo neyohlukeneyo yezondlo. Ziqulethe iindidi ezininzi zeevithamini, iiminerali kunye ne-antioxidants.
Banokunceda ekulawuleni ubunzima
Amaqunube ngumthombo ogqwesileyo wefiber yokutya, exhasa iinjongo zokuncipha kwesisindo esinempilo kwaye inceda ukugcina ubunzima obunempilo. Enyanisweni, ukongeza ifayibha engaphezulu kwisidlo sakho kunxulunyaniswa nobunzima bomzimba obusezantsi, ngokutsho kophononongo luka-Aprili ka-2013 kwiZondlo.
Ifayibha yokutya yenza isambuku kwaye yonyusa umthamo wamanzi e-fecal, okunceda ukuba uhlale ugcwele kwaye amathumbu akho ahamba kakuhle. I-Fiber inokunceda ekuphuculeni ukunyamezela kwe-glucose, ukwandisa ukuvakalelwa kwe-insulin, kunye ne-cholesterol ephantsi yegazi kunye namanqanaba e-triglyceride.
Ukwandisa i-fiber intake yakho kwi-30 grams ngosuku yindlela esebenzayo yokunciphisa umzimba, njengoko kuboniswe ngoFebruwari 2015 Annals of Internal Medicine study.
Ukongezelela, ngokutsho kophando olwenziwe ngoNovemba 2018 kwiZondlo kunye nesifo seswekile, ukutya ukutya okuphezulu kwiziqhamo (ezifana namajikijolo), kunye nemifuno, i-legumes, kunye namantongomane, kuboniswe njengesicwangciso esisebenzayo sokunyanga ukukhuluphala.
Iiminerali zinokuxhasa amathambo asempilweni
Esi siqhamo sineeminerali ezinxulumene nempilo entle yamathambo, njengemanganese, ithusi, i-zinc, i-magnesium, kunye ne-vitamin K.
Ezi zimbiwa zisebenza kunye ukuxhasa i-homeostasis yamathambo. I-Manganese inceda kwi-metabolism yamathambo, inceda ekukhuselweni kwe-osteoporosis, ngokutsho kweZiko leSizwe lezeMpilo (NIH), ngelixa ithusi kunye ne-zinc inceda ngokubunjwa kwamathambo kunye nesakhiwo sonke, ngokutsho kwe-American Bone Health.
Uninzi lwe-magnesium emizimbeni yethu ifumaneka emathanjeni ethu kwaye isebenza ngokusondeleyo ne-calcium kunye ne-phosphorus. I-Vitamin K idlala indima ephambili kwi-metabolism yamathambo kwaye ibalulekile kwimpilo yamathambo.
Ziqulethe iipropathi ezinamandla ze-antioxidant
Amajikijolo aqulethe inani lezondlo ezikhuthaza impilo, ezifana ne-phytochemicals manganese kunye ne-vitamin C, efunyenwe ukuba yonyango kwiindidi zezifo zesisu kunye ne-immune, ngokutsho kwe-Oktobha 2017. ukusuka kwiNutrition Reviews.
I-Manganese inceda ukukhupha iintlobo ze-oksijini ezisebenzayo, ezaziwa ngokuba zii-radicals zasimahla, kwaye zinceda umzimba ukuba ujongane noxinzelelo lwe-oxidative, ngokutsho kwengxelo ka-Epreli ka-2018 kwi-Oxidative Medicine kunye ne-Cellular Longevity. Amaqunube aneepesenti ezingama-40 zeemfuno zakho zemihla ngemihla.
Okwangoku, i-vitamin C inceda ukunciphisa imiphumo eyonakalisayo ye-radicals yamahhala ngokusebenzisa umsebenzi wayo we-antioxidant, yonke into enefuthe elihle kwindlela yesisu kunye nokugonywa.
Ngaba kukho iingozi xa uzisebenzisa?
Okwangoku akukho nto iqinisekisiweyo okanye eyaziwayo yokwaliwa kokutya okanye ukusebenzisana kweziyobisi ezinxulumene namaqunube. Qiniseka ukuba uxoxa ngayo nayiphi na intsebenziswano yokutya kweziyobisi kunye nogqirha wakho.
Ihlobo lixesha lamaqunube amnyama kwaye xa iziqhamo ezityebileyo zinombala otyebileyo, onzulu, ivumba elimnandi kwaye zinokungcamla ngcono.
Ziphephe ezo zisenesigcina-ntloko esincanyathiselwe embindini, ebonisa ukuba ziqokelelwe ngaphambi kokuba zivuthwe ngokupheleleyo. Amajikijolo amnyama asemathinini akufunekanga apakishwe ngokuqinileyo, abe namabala okanye ukufuma okuphezulu, okanye abonakale etyumkile okanye enobundi. Unokufumana amaqunube akhenkcezisiweyo unyaka wonke kwicandelo lesikhenkcisi kwivenkile yakho yegrosari.
Xa ulungisa amaqunube, landela ezi zinto iingcebiso zokucoca ukukhusela iziqhamo ezibuthathaka kukwenzakala:
- Ukucoca, gcwalisa isitya ngamanzi abandayo kwaye ungeze ama-blackberries, xubha ngobumnene, uze uthele kwi-strainer.
- Ngaphandle koko, unokuzibeka ngononophelo kwi-colander kwaye uhlambe ngobumnene phantsi koxinzelelo olukhanyayo olusuka kwi-faucet.
- Susa ezo zisikiweyo okanye uya kwenza ezinye zibumbe ngokukhawuleza. Ukuthintela ukutyumzwa kunye nokonakala, unokufuna ukuwahambisa kwipakethe yawo yokuqala ukuya kumaleko omnye kwisitya seglasi esingenzulwanga esakhiwe ngetawuli yephepha efumileyo.
Indlela yokukhenkcela amaqunube?
Ukuba awukwazi ukutya amaqunube ngeentsuku ezimbini, unokuwaqandisa ngokulula.
- Zihlambe kwaye zomise ngephetshana.
- Zisasaze kwiphepha lokubhaka kwinqanaba elilodwa.
- Beka i-baking sheet kwisikhenkcezisi kwaye uyifake de ibe nzima.
- Dlulisa amaqunube amnyama anomkhenkce kwibhegi yeziphu yefriji okanye kwisikhongozeli esingangeni moya. Ezikhenkcezisiweyo kufuneka zihlale zintsha ukuya kutsho unyaka.