Amajikijolo amnyama agcwele amavithamini, amaminerali, kanye nama-antioxidants futhi avame ukujatshulelwa esemasha, njengojamu, noma ezintweni ezibhakwayo. Zihlobene eduze nama-raspberries futhi zaziwa ngokuthi "izithelo ezihlanganisiwe" ngoba zenziwe ngamaqanda ezimbali amaningi ahlanganayo akhe isithelo esisodwa.
Amajikijolo amnyama atholakala ikakhulukazi ezindaweni ezishisayo ezisenyakatho, futhi inguqulo yasendle igcwele eNyakatho Melika nasogwini lwasePacific nase-Atlantic.
Ulwazi lokudla okunomsoco amajikijolo
Inkomishi eyodwa ilingana nokuphakelwa okukodwa futhi iqukethe:
- Amakholori: 62
- Amafutha Aphelele: 0.7g
- Cholesterol: 0 mg
- I-Sodium: 1.4 mg
- Ingqikithi Yekhabhorethi: 13.8g
- Ifayibha yokudla: 7.6 g
- Ushukela: 7g
- Ushukela owengeziwe: 0g
- Amaprotheni: 2 g
AmaMacronutrients
- Amafutha aphelele: Inkomishi eyodwa yamajikijolo amnyama inamagremu angu-0.7 wamafutha esewonke, ahlanganisa amagremu angu-0.4 wamafutha e-polyunsaturated, amagremu angu-0.07 wamafutha e-monounsaturated, amagremu angu-0 wamafutha agcwele, kanye namagremu angu-0 amafutha e-trans.
- Ama-carbohydrate: iqukethe amagremu angu-13.8 wamacarbohydrate, okuhlanganisa amagremu angu-7.6 wefayibha namagremu angu-7 kashukela wemvelo.
- Amaprotheni: Ukholelwa noma ungakholwa, inikeza amagremu angu-2 wamaprotheni.
Amavithamini, amaminerali kanye namanye ama-micronutrients
- I-Manganese: 40% yenani lakho lansuku zonke (DV)
- I-Vitamin C: 34% DV
- Ithusi: 26% DV
- I-Vitamin K: 24% DV
- I-Vitamin E: 11% DV
- I-Folate: 9% DV
- I-Pantothenic Acid (B5): 8% DV
- I-Magnesium: 7% DV
- I-Zinc: 7% DV
- I-Niacin (B3): 6% DV
- Insimbi: 5% DV
- I-Potassium: 5% DV
- I-Vitamin B6: 3% DV
- I-calcium: 3% DV
- Phosphorus: 3% DV
- I-Riboflavin (B2): 3% DV
Yiziphi izinzuzo abazilethayo empilweni?
Njengamanye amajikijolo, amajikijolo anephrofayili ecebile futhi ehlukahlukene yezakhi. Aqukethe anhlobonhlobo amavithamini, amaminerali kanye Antioxidants.
Bangasiza ekulawuleni isisindo
Amajikijolo amnyama angumthombo omuhle kakhulu we-fiber yokudla, esekela imigomo enempilo yokulahlekelwa isisindo futhi isiza ukugcina isisindo esinempilo. Eqinisweni, ukwengeza i-fiber eningi ekudleni kwakho kuxhumene nesisindo somzimba esiphansi, ngokocwaningo lwango-April 2013 ku- Nutrients.
I-fiber yokudla idala inqwaba futhi ikhuphule okuqukethwe kwamanzi endle, okusiza ukuthi uhlale ugcwele kanye nomgudu wakho wamathumbu usebenza kahle. I-fiber ingasiza futhi ukuthuthukisa ukubekezelelana kwe-glucose, ikhulise ukuzwela kwe-insulin, kanye ne-cholesterol yegazi ephansi kanye namazinga e-triglyceride.
Ukwandisa ukudla kwakho kwe-fiber ibe amagremu angu-30 ngosuku kuyindlela ephumelelayo yokulahlekelwa isisindo, njengoba kuboniswe ocwaningweni lwangoFebruwari 2015 lwe-Annals of Internal Medicine.
Ukwengeza, ngokocwaningo olwenziwa ngoNovemba 2018 kuNutrition and Diabetes, ukudla ukudla okunezithelo eziningi (njengamajikijolo), kanye nemifino, okusanhlamvu, namantongomane, kuboniswe njengesu elisebenzayo lokwelapha ukukhuluphala.
Amaminerali angakwazi ukusekela amathambo anempilo
Lesi sithelo siqukethe amaminerali ahlobene nempilo enhle yamathambo, njenge-manganese, ithusi, i-zinc, i-magnesium, ne-vitamin K.
Lezi zimbiwa zisebenza ndawonye ukuze zisekele i-homeostasis yamathambo. I-Manganese isiza nge-metabolism yamathambo, isiza ekuvimbeleni i-osteoporosis, ngokusho kweNational Institutes of Health (NIH), kuyilapho ithusi ne-zinc zisiza ekwakhiweni kwamathambo kanye nesakhiwo sonke, ngokusho kwe-American Bone Health.
Iningi le-magnesium emizimbeni yethu litholakala emathanjeni ethu futhi lisebenza eduze ne-calcium ne-phosphorus. I-Vitamin K idlala indima ebalulekile ekusetshenzisweni kwamathambo futhi ibalulekile empilweni yamathambo.
Iqukethe izakhiwo ezinamandla ze-antioxidant
Amajikijolo aqukethe izakhi eziningi ezikhuthaza impilo, njenge-phytochemicals manganese kanye ne-vitamin C, okutholakale ukuthi iyindlela yokwelapha izifo ezihlukahlukene zesisu kanye ne-immune ehlobene ne-immune, ngokusho komagazini ka-Okthoba 2017. kusuka Ukubuyekezwa Kwezokudla.
I-Manganese isiza ukuqothula izinhlobo ze-oxygen esebenzayo, ezaziwa ngokuthi ama-radicals mahhala, futhi isiza umzimba ukubhekana nengcindezi ye-oxidative, ngokombiko wango-April 2018 ku-Oxidative Medicine and Cellular Longevity. Amajikijolo amnyama aqukethe amaphesenti angama-40 ezidingo zakho zansuku zonke.
Phakathi naleso sikhathi, uvithamini C usiza ukunciphisa imiphumela elimazayo yama-radicals mahhala ngomsebenzi wawo wokulwa ne-antioxidant, konke okunomthelela omuhle emgudwini wamathumbu kanye nokuzivikela komzimba.
Ingabe zikhona izingozi lapho uwadla?
Okwamanje akukho ukungezwani nokudla okuqinisekisiwe noma okwaziwayo noma ukusebenzisana kwezidakamizwa okuhlobene namajikijolo amamnyama. Qiniseka ukuthi uxoxa nanoma yikuphi ukusebenzisana kokudla kwezidakamizwa nodokotela wakho.
Ihlobo isikhathi samajikijolo amnyama futhi lapho izithelo ezivundile zinombala ocebile, ojulile, iphunga elimnandi futhi cishe zizonambitha kangcono.
Gwema lawo asenesigqoko esinamathiselwe phakathi nendawo, okubonisa ukuthi ziqoqwe ngaphambi kokuba zivuthwe ngokugcwele. Amajikijolo asemathinini akufanele apakishwe aqine kakhulu, abe namabala noma umswakama ophezulu, noma abukeke echotshoziwe noma ekhuntile. Ungathola futhi amajikijolo afriziwe unyaka wonke esigabeni samafriji esitolo sakho segrosa sendawo.
Lapho ulungisa amajikijolo, landela lawa amathiphu wokuhlanza ukuvikela izithelo ezithambile ekulimaleni:
- Ukuhlanza, gcwalisa isitsha ngamanzi abandayo bese wengeza amajikijolo amnyama, unyakazise ngobumnene, bese uthele ku-strainer.
- Ngaphandle kwalokho, ungawabeka ngokucophelela ku-colander futhi uwageze ngobumnene ngaphansi kwengcindezi encane evela kumpompi.
- Susa ama-shredded noma uzokwenza ezinye zibumbe ngokushesha. Ukuze uvimbele ukuchotshozwa nokonakala, ungase ufune ukuwadlulisela ephaketheni lawo langempela uwayise endaweni eyodwa endishini yengilazi engashoni ehlanganiswe nethawula lephepha elimanzi.
Indlela yokumisa ama-blackberries?
Uma ungakwazi ukudla amajikijolo zingakapheli izinsuku ezimbili, ungawafriza kalula.
- Zigeze bese uzisula ngephepha.
- Zisakaze eshidini lokubhaka endaweni eyodwa.
- Beka ishidi lokubhaka efrijini bese uliqhwa kuze kube nzima.
- Dlulisela amajikijolo afriziwe esikhwameni sefriji e-zip-top noma esitsheni esingangeni moya. Eziqandisiwe kufanele zihlale zintsha isikhathi esingangonyaka.