Ngenkathi yehlobo, amajikijolo amasha aba yi-panacea yangempela kulabo odokotela abakwenqabele ngokuphelele ukusetshenziswa kabi koshukela namaswidi. Kwabanesifo sikashukela abanesifo sikashukela, ama-raspberries angumkhiqizo ongabizi kakhulu futhi wemvelo wokulungiselela ama-mousses amnandi nama-dessert amnandi.
Kepha okubaluleke kakhulu, ngokufakwa njalo kwama-raspberries ekudleni kwakho, umuntu akagcini nje ngokwenelisa ukunambitheka kwakhe, kodwa futhi uvimbela nokuqhuma okungazelelwe kushukela egazini, ngaleyo ndlela aphulukise umzimba wakhe futhi andise impilo.
Le berry ingabeka ngempumelelo ezinye izidakamizwa zasekhemisi, ngakho-ke abantu abanesifo sikashukela sohlobo 2 kudingeka bayidle kaningi ngangokunokwenzeka.
Amajikijolo enziwa ini?
Ama-raspberry, njengamanye amajikijolo amaningi, angumthombo omuhle kakhulu wobusha nempilo. Ama-berry aqukethe amaminerali amaningi, amavithamini, ama-antioxidants nezinye izinto eziningi ezilusizo.
Umkhiqizo onesifo sikashukela sohlobo lwe-2 ungathathelwa indawo yinkimbinkimbi yemithi e-Vitamin-mineral. Kuyini ku-raspberry?
- I-fiber yokudla.
- Amavithamini A, C, E, PP.
- Amafutha e-polyunsaturated acid.
- I-Choline, i-pectin, i-tannin.
- Phytosterols.
- I-Iron, cobalt, ithusi, i-zinc, i-potassium.
- I-Folic acid.
- AmaCoumarins.
- Okuncane kwe-sucrose.
- Amafutha abalulekile.
- Malic, citric acid.
- I-salicylic acid.
- I-glucose, i-fructose.
Ngaphandle kwalokhu, okuqukethwe ikhalori kwama-raspberries mancane, angama-52 kcal kuphela. Ngakho-ke, labo abesaba ukululama, ama-raspberries ngeke alimaze. Izici ezihlukile ze-berry azinyamalali ngisho nangemva kokumiswa, ukulondolozwa kanye nokubanda.
Lolu lwazi alusebenzi kuphela kunhlobo lwesifo sikashukela sohlobo 2, kodwa futhi nakwilabo abazama ukulandela indlela yokuphila enempilo.
Ukuzuzisa noma ukulimaza?
Emithini yabantu, izinzuzo zama-raspberries bezaziwa isikhathi eside. Isetshenziselwa:
- ukwehla kwezinga lokushisa lomzimba;
- ukuqinisa amasosha omzimba.
Kumuntu onesifo sikashukela esinesifo sikashukela sohlobo 2, lezi zakhiwo zebhele zibaluleke kakhulu, ngoba kulesi sifo, izidakamizwa eziningi zivinjelwe.
Kukhona inzuzo ebhekisiwe ezigulini ezinesifo sikashukela sohlobo 2: ama-raspberries anciphisa ukugcwala kweglucose egazini, ngaleyo ndlela elwa nokubonakaliswa okuyinhloko kwalesi sifo.
Leli khwalithi litholakala ngenxa yomthelela kuma-carbohydrate we-malic acid. I-Acid isheshisa i-carbohydrate metabolism, ngaleyo ndlela ithinte amazinga kashukela.
Izici ezokwehlisa ushukela zama-raspberries nazo ziwusizo kubantu esigabeni se-prediabetes, ngoba zisondelene nesifo esikhohlisayo. Abesifazane abalungiselela ukuba ngumama futhi abanesifo sikashukela kudingeka bazi ukuthi ukuba khona kwe-folic acid ku-berry kunomthelela ekuzalweni kwengane enempilo futhi ekhule kahle.
Le nto ithathwa kangcono ngumzimba emikhiqizweni yemvelo kunasendaweni yokwenziwa.
Ezinye izinto ezikhona kuma-raspberries azisebenzi kangako. Ama-organic acid kuwo afaka isandla ekugayweni kokudla okufanelekile.
Amajikijolo ane-fiber ethe xaxa kunamanye amajikijolo namanye ama-fiber yokudla. Ngakho-ke, unomphumela omuhle empini yokulwa nokukhuluphala, ubuthi kanye nokuqunjelwa.
Inkomba ye-raspberry glycemic ingama-40, noma kunjalo, i-berry kufanele ikhishwe kahle. Umthamo ungenziwa ngokususelwa kuma-indices ama-carbohydrate akhona ekudleni.
Kubalulekile! Ukuze ungalimazi ngengozi umzimba obuthakathaka weshukela, kufanele uthintane nodokotela wakho. Umphumela ongemuhle wama-raspberries ungabonakala ngokungabekezelelani ngakunye, yize ama-berry engeyona i-allergen eqinile.
Ungayisebenzisa kanjani
Njengengxenye yokuphulukisa noma ikhambi lemfuluwenza, ungangezela isipuni esingu-1 samajikijolo omisiwe noma izipuni ezi-2 ezintsha zitha ngalinye lama-200 ka-keyi etiyeni. Ngaphezu kwamajikijolo, ungakha amahlumela kanye namaqabunga esihlahla raspberry. Ngaphandle kokuqokomisa amaswidi, banika isiphuzo ukunambitheka okumnandi futhi okumnandi. Ngaphezu kwalokho, ungaqhuba kahle izimpande zezitshalo ezihlutshiwe.
Ngohlobo 2 sikashukela, umkhiqizo nawo uyasebenza ngendlela yamajusi noma amazambane abunjiwe. Zingagcinwa eqandisiwe, kulesi simo umkhiqizo ugcinwe kangcono futhi asidingi ukufaka ushukela. Kubathandi amajikijolo anempilo, nakanjani kuzoba mnandi ukwazi ukuthi ama-sitrobheni angadliwa sikashukela.
Ukwenza i-raspberry smoothie, udinga ukushaya ingilazi yamajikijolo amasha ku-blender bese ufaka ubisi olufanayo.
Lesi siphuzo esibandayo simnandi ngokweqile futhi sinempilo.
