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ILongan sisiqhamo esimnandi sethropiki esifumaneka ngokubanzi e-China, Taiwan, Vietnam naseThailand. Inezinto ezichasene nokudumba, i-antioxidant, i-antiviral kunye ne-antibacterial iipropathi ezinegalelo kuncedo lweziqhamo zelongan.
Yintoni iziqhamo zeLongan?
ILongan sisiqhamo esityiwayo setrophiki yomthi weLongan (iDimocarpus longan). Umthi we-longan ulilungu losapho lwe-soapberry (iSapindaceae), ezinye iziqhamo ezinje nge-lychee, rambutan, guarana, ackee, korlan, genip, pitomba nazo zezazo [1] .
Isiqhamo se-Longan sisiqhamo esincinci, esisisangqa esimhlophe esimhlophe nesinesikhumba esimthubi-mdaka esikhula ngokwamaqela axhonyiweyo. Isiqhamo sinambitha kamnandi kamnandi kwaye sinamanzi kwaye sabelana ngokufana nesiqhamo se-lychee. Iziqhamo zeLongan zinencasa eyomileyo kunye nencasa yemisky, ngelixa ii-lychees zinencasa, zinuka kamnandi kwaye zinencasa emuncu.
Iziqhamo zaseLongan zikwabizwa ngokuba ziziqhamo zamehlo zenamba kuba zinenyama emhlophe kunye nembewu encinci emdaka embindini. Njengokuba isiqhamo sivuthwa, umaleko ongaphandle wolusu wenza igobolondo eqinileyo enokuxotyulwa ngokulula xa usitya. Ngaphambi kokutya isiqhamo, imbewu kufuneka isuswe.
Imbewu yesiqhamo ngoku ifumana ukuthandwa njengokutya kwezempilo kuba iqulethe i-gallic acid (GA) kunye ne-ellagic acid (EA), eziyimixube ye-phenolic [1] [Mbini] .
Iziqhamo zeLongan zityiwa zintsha, zomile kwaye zifakwe enkonkxiweyo. Isiqhamo sikwasetyenziselwa iinjongo zonyango, kwaye besisetyenziselwa amayeza emveli e-Asiya, ngenxa yexabiso lesondlo.
Ixabiso leZondlo leziqhamo zeLongan
I-100 g yeziqhamo ezinde ziqukethe amanzi ayi-82.75 g, amandla angama-60 kcal kwaye iqulethe:
• I-1.31 g yeprotheni
• 0,1 g amafutha
• I-15.14 g ye-carbohydrate
• 1.1 g ifayibha
• I-1 mg calcium
• I-0.13 mg yentsimbi
• 10 mg wemagniziyam
• I-21 mg yefosforasi
• 266 mg potassium
• 0.05 mg zinc
• I-0.169 mg yobhedu
• I-0.052 mg yemanganizi
• I-84 mg yevithamini C
• 0.031 mg thiamine
• I-0,14 mg riboflavin
• I-0.3 mg niacin
Makhe sihlolisise izibonelelo zezempilo zeziqhamo ezide.
Izibonelelo zezeMpilo zeziqhamo zeLongan
1.Yandisa ukhuseleko
Iziqhamo zeLongan ngumthombo olungileyo wevithamini C, inyibilikisi enamanzi enyibilikayo emanzini edlala indima enkulu ekomelezeni ukhuseleko nokukhusela izifo. UVitamin C unamandla okunceda ukukhusela umzimba kwiziphumo eziyingozi zeeradicals zasimahla [3] .
2. Ikhusela kwizifo ezinganyangekiyo
Iziqhamo zeLongan ziphezulu kwii-antioxidants, ezinceda ukulwa iiradicals simahla emzimbeni wakho ezonakalisa iiseli zomzimba kwaye zikhokelela kwizifo ezingapheliyo. Ukutya iziqhamo ezide kunganceda ukuthintela ukonakala kweseli kunye nokunciphisa umngcipheko wokuba nezifo ezingapheliyo [4] [5] .
3. Iphucula ukwetyisa
Zombini iziqhamo ezide kunye nezomileyo zinefiber. Ifayibha inceda isitulo esikhulu kwaye inceda ekuhambeni ngokufanelekileyo. Inceda ekuphuculeni i-gut gut bacteria, ngaloo ndlela ugcine inkqubo yakho yokwetyisa isempilweni. Ukusetyenziswa kwefayibha kuthintela neminye imiba yokwetyisa, njengokuqhinwa, urhudo, ukukhathazeka esiswini, ukuqunjelwa kunye nokuxinana. [6] .
4. Kuthoba ukudumba
Umaleko wangaphandle, umgubo kunye nembewu yesiqhamo se-longan sinezixhobo ezichaseneyo nezokulwa nokudumba ezinceda ekupholiseni inxeba nasekunciphiseni ukudumba. Uphando olwenziwe ngo-2012 olupapashwe kwi- Ubungqina obusekwe kubungqina obuncedisayo kunye nenye iyeza ifumanise ukuba i-pericarp (umaleko wangaphandle), umgubo kunye nembewu ziqulathe i-asidi ye-gallic, i-epicatechin, kunye ne-ellagic acid, ethintela ukuveliswa kweekhemikhali ezinokudumba njenge-nitric oxide, i-histamines, i-prostaglandins kunye ne-tissue necrosis factor (TNF) emzimbeni wakho [7] .
5. Ngamana ukunyanga ukuphuthelwa
Kumayeza emveli amaTshayina, iziqhamo ezide zisetyenziselwe ukunyanga ukulala [8] . Uphononongo luka-2014 olupapashwe kwiNeuropharmacology yangoku lubonise ukuba iziqhamo ezinde zingalonyusa izinga lokulala kunye nexesha lokulala xa zisetyenziswa ngokudibanisa nezinto eziphuma kumlingo [9] .
6. Ukuphucula umsebenzi wememori
Iziqhamo zeLongan zinokunceda ukuxhasa umsebenzi wokuqonda kunye nenkumbulo. Isifundo sezilwanyana sibonakalise ukuba iziqhamo ezide zinokuphucula ukufunda kunye nenkumbulo ngokwandisa izinga lokusinda kwe-neuronal engakhuliyo [10] .
7. Ikhulisa i-libido
Kumayeza emveli amaTshayina, iziqhamo ezide zisetyenziselwe ukwandisa ukuqhuba ngokwesondo emadodeni nakwabafazi. Izifundo ezininzi zophando zichaze ukuba iziqhamo ze-longan zithathwa njenge-aphrodisiac enokunceda ukukhulisa i-libido [Shumi elinanye] [12] .
8. Ngamana unokunciphisa uxhalaba
Ukuxhalaba sisifo sempilo yengqondo esibonakaliswa kukuziva unxunguphalo okanye uloyiko olunamandla ngokwaneleyo ukuthintela imisebenzi kabani yemihla ngemihla. Izifundo ezaziwayo zibonise ukuba iziqhamo ezide zinganceda ukuphatha uxinzelelo [13] . Kumayeza esintu amaTshayina, iti ende iyatyiwa ukunceda ukunciphisa uxinzelelo.
9. Ngamana unokunceda ukunciphisa umzimba
Ukutya iziqhamo ezide kunganceda ekunciphiseni ubunzima ngenxa yomxholo wekhalori ephantsi. Uphononongo lwango-2019 olupapashwe kwiJenali yeZifundo zoNyango lweZonyango lubonise ukuba iziqhamo ezide zinganceda ukuthintela ukutya ukutya kunye nokukhuthaza ukunciphisa umzimba [14] .
10. Ilawula uxinzelelo lwegazi
Ubukho be potassium kwiziqhamo ezinde kunokunceda ukulawula uxinzelelo lwegazi. I-Potassium isebenza ngokunciphisa uxinzelelo kwiindonga zemithambo yegazi, ethi incede ekunciphiseni uxinzelelo lwegazi [Shumi elinantlanu] .
11. Ngamana unokuthintela i-anemia
Kumayeza emveli amaTshayina, izicatshulwa ezide zisetyenziselwa ukunyanga i-anemia ngenxa yobukho bentsimbi kuyo. Njengokuba iziqhamo ze-longan zinomkhondo we-iron, inokunceda ekuvuseleleni imveliso yeeseli ezibomvu zegazi kunye nokunyusa ukujikeleza kwegazi.
12. Ngaba unokulawula umhlaza
Ubukho bemichiza ye-polyphenol kwiziqhamo ezinde kunokunceda ekuthinteleni ukukhula komhlaza. Izifundo ezaziwayo zibonise ukuba iikhompawundi ze-polyphenol zibonise imisebenzi elwa nomhlaza enokunceda ukuthintela ukukhula kweeseli zomhlaza [16] [17] .
13. Yandisa impilo yolusu
Iziqhamo zeLongan zityebile kwii-antioxidants ezinceda ukubonelela ngolusu oluqaqambileyo kulutsha. Inesixa esifanelekileyo sevithamini C, esebenzayo ekunciphiseni umonakalo we-oxidative eluswini kunye nokukhuthaza ukuyilwa kwe-collagen [18] [19] .
Iindlela zokutya iziqhamo zeLongan
- Umgubo weziqhamo ze-longan ungasetyenziselwa ukwenza i-sorbets, iijusi kunye neziqhamo ze-smoothies
- Sebenzisa iziqhamo ezide ukwenza ipudding, ijam kunye nejeli.
- Yongeza iziqhamo ezide kwizaladi zeziqhamo zakho.
- Yongeza iziqhamo ze-longan kwii-herbal teas kunye nee-cocktails.
- Sebenzisa iziqhamo ezide kwiisuphu zakho, isityu kunye nee-marinade.
Indlela yokupheka iziqhamo zeLongan
Iti yeLongan [Amashumi amabini]
Izithako:
- Ikomityi yamanzi
- Amagqabi eti emnyama okanye eluhlaza okanye ingxowa yeti
- 4 eyomileyo longan
Indlela:
- Yongeza iti embizeni yeti. Thela amanzi ashushu.
- Vumela ukuba inyuke imizuzu emi-2-3.
- Beka iziqhamo ezinde kwikomityi yakho yeti.
- Ukucoca iti eshushu kwindebe yakho ngaphezulu kwesiqhamo se-longan.
- Makube yimizuzu emi-1-2.
- Sip ukufudumala kwaye wonwabe.
Umfuziselo womfanekiso:
