Iminqathe ebomvu: Izibonelelo zezeMpilo, ukuSebenzisa kunye neRisipe

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

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Ndithumele Nge-Imeyile Veza Kwindawo

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Ukuba ukhe waya kwivenkile yokutya, kufuneka ukuba ubone iinqathe kwimibala eyahlukeneyo enje ngeorenji, mhlophe, mfusa, bomvu, mthubi. Nokuba yeyiphi imibala, zonke iintlobo zeminqathe zityebile kwizakhamzimba, ngakumbi iminqathe emfusa epakishwe izele zii-antioxidants.

Iikherothi ezilinyiweyo zingahlulwa zibe ngamaqela amabini aphambili: iminqathe yohlobo lwaseMpuma (emfusa nomthubi omthubi) kunye neekherothi zohlobo lwaseNtshona (orenji, obomvu, mthubi namhlophe) [1] . Namhlanje, iminqathe yohlobo lwaseMpuma ithathelwe indawo yiminqathe yaseNtshona [Mbini] .

Into enomdla kukuba, iminqathe ekuqaleni zazimhlophe okanye zimfusa ngombala. Kwaye iminqathe yanamhlanje enemibala e-orenji esihlala siyibona kwiivenkile zokutya kunokwenzeka ukuba iphuhlisiwe ngenxa yokutshintsha kwemfuza kuhlobo olutsha lweminqathe etyheli.

Iinqathe ezimfusa ngumthombo olungileyo weevithamini kunye neeminerals kwaye zinee-antioxidants ezinamandla ezibizwa ngokuba zii-anthocyanins ezinefuthe elihle kwimpilo yakho [3] .

Kweli nqaku, siza kuvavanya izibonelelo zempilo zeminqathe emfusa kunye neendlela zokuzisebenzisa.

Ulwazi olunesondlo lweeMinqathe eziMfusa

Zonke iintlobo zeminqathe zityebile kwizondlo ezahlukeneyo ezifana nevithamini A, ivithamin C, ivithamin B6, ivithamin E, ivithamin K, ifayibha, i-potassium, i-phosphorus, i-riboflavin, i-niacin, i-thiamine, i-iron ne-calcium.

Nangona kunjalo, iminqathe emfusa ine-anthocyanins ephezulu enika iziqhamo kunye nemifuno umbala wabo omfusa. Iitapile ezimfusa, ikhaphetshu emfusa, iidiliya ezimnyama, i-plums, i-eggplant kunye namaqunube amnyama zezinye zeziqhamo nemifuno enemibala emfusa enemixholo ephezulu yeanthocyanin. I-Anthocyanins yimibala enemibala e-soluble yamanzi eqela le-phenolic lama-antioxidants anceda impilo yakho ngeendlela ezininzi [4] [5] .

Izibonelelo zezeMpilo zeMinqathe

1. Ngamana unokunceda ekulahlekeni kwesisindo

Ukutya iminqathe emfusa kunokukugcina uzive ugcwele ixesha elide kunye nokunciphisa ukutya kwakho, enkosi kumxholo wefayibha [6] . Uphononongo luka-2016 lubonise ukuba abantu abatya ukutya okune-anthocyanin ngakumbi banokunceda kulawulo lobunzima kunye nokuthintela ukutyeba kakhulu [7] .

2. Ngamana kunciphisa umngcipheko wesifo se-metabolic

I-Metabolic syndrome liqela leemeko ezonyusa umngcipheko wesifo seswekile, isifo sentliziyo kunye nokubetha. Uphononongo olupapashwe kwi-Britane Journal of Nutrition lufumanise ukuba i-carbohydrate ephezulu, ukutya okunamafutha amaninzi atyisa iigundane kuphuhla uxinzelelo lwegazi oluphezulu, isibindi i-fibrosis, i-cardiac fibrosis, ukunganyamezelani kweswekile kunye namanqatha esisu anikwa ijusi yomnqatha omfusa, okukhokelele ekuphuculweni ukunyamezelana kweglucose, isifo sentliziyo kunye nesibindi kunye nokusebenza ngenxa ye-antioxidant kunye nepropathi yokuthintela ukudumba [8] .

3. Nciphisa amanqanaba e-cholesterol

Ubukho beanthocyanins kwiminqathe emfusa bunokunciphisa umngcipheko wesifo sentliziyo ngokugcina amanqanaba akho e-cholesterol ejonge. I-Anthocyanins inokunceda ukunciphisa i-cholesterol embi kunye nokwandisa i-cholesterol efanelekileyo [9] [10] .

4. Amathumbu asezantsi okudumba

Isifo samathumbu esivuthayo (IBD) ligama lesambrela elisetyenziselwa ukuchaza iimeko ezibangela ukudumba okungapheliyo kwindawo yokugaya.

Izifundo zezilwanyana kunye neetyhubhu zovavanyo zibonise ukuba iminqathe emfusa inokuphucula iimeko ezithile zesisu (IBD), ezinjenge-ulcerative colitis. Uphononongo lwe-2018 olupapashwe kwi-Preventive Nutrition kunye neSayensi yezoKutya luchaze ukuba iimpuku ezine-colitis zondliwa ngomgubo omfusa omfusa, okukhokelela ekunciphiseni okubonakalayo kokudumba [Shumi elinanye] .

Olunye uphononongo olupapashwe kwiphephancwadi Ukutya kunye noMsebenzi lubonise imiphumo yeminqathe e-anthocyanin ecebileyo emfusa ekunciphiseni ukuvuvukala okuhambelana ne-IBD [12] .

5. Ngamana ukwehla umngcipheko seswekile

Ukutyeba kakhulu okanye ukutyeba kakhulu kwandisa umngcipheko wesifo seswekile. Kwaye uphononongo lubonakalisile ukuba ukonyusa ukutya okutya kwi-anthocyanins kunokunceda ekulawuleni nasekuthinteleni umngcipheko wesifo seswekile [13] [14] .

6. Ngamana unokulawula umngcipheko womhlaza

Iinqathe ezimfusa ziphezulu kwiianthocyanins ezibonisa iipropathi ezichasene nomhlaza. Uphononongo lwango-2018 lubonakalise iigundane ezivezwe kumchiza okhuthaza umhlaza zondliwa ngokutya okuxutywe nesicatshulwa esimfusa, esikhokelela ekwehliseni ukukhula komhlaza. [Shumi elinantlanu] .

Olunye uphononongo olupapashwe kwiJenali yeHlabathi yeGastroenterology lubonise ukuba ukutya iziqhamo nemifuno okuninzi kunciphisa umngcipheko womhlaza wekolon. [16] .

7. Umngcipheko wesifo esisezantsi se-Alzheimer

Izifundo zibonise ukuba ii-anthocyanins ziyasebenza ekukhuseleni ngokuchasene nokuphazamiseka kwengqondo njenge-Alzheimer's kwaye kunokunceda ukuphucula ukusebenza kwengqondo. [17] .

Iindlela zokongeza iiMinqathe ezimfusa kwisidlo sakho

• Igrate okanye usike iminqathe emfusa kwaye ungeze kwiisaladi zakho.
• Sungula iminqathe emfusa ngeoyile ye-olive, ipepile kunye netyuwa.
• Yongeza kwiijusi zakho kunye nee-smoothies.
• Zithambise kwaye ungeze kwiitya zakho ezimnandi.
• Pheka iminqathe emfusa kwaye ungeze kwihummus.
• Yongeza iminqathe emfusa kwisuphu, isityu, umhluzi, izitshisi kunye nezinye izitya.

Ref yomfanekiso: TimesofIndia

Iresiphi emhlophe yeminqathe

Iinqathe ezimfusa ezibomvu kunye neesame dukkah emnyama [18]

Izithako:

• I-900 gm iminqathe embala omfusa, ngesiqingatha ubude
• 4 ikonofile egalelweyo
• I-3 sprigs thyme entsha
• 3 tbsp i-oyile ye-olive eyintombi
• ¼ tsp ityuwa
• 1 tbsp imbewu yeesame emnyama
• ¼ ikomityi ecoliweyo yeepistachios
• 1 tsp umgubo wecoriander
• 1 tsp ikumin umgubo

Indlela:

• Ukuphelisa i-oven ukuya kuma-400 degrees Fahrenheit. Beka iphepha okanye iphepha lesikhumba kwi-pan yokubhaka.
• Beka iminqathe, igalikhi kunye ne-thyme epanini. Drizzle 2 tbsp i-oyile ye-olive kunye nexesha kunye netyuwa. Wuphose kakuhle lo mxube uze uwugqibe kangangemizuzu engama-25 ukuya kwengama-30 de iminqathe ibe yithenda. Emva koko lahla i-thyme.
• Okwangoku lungisa i-dukkah ngokongeza iipistachios, imbewu yeesame, ikoriyander kunye ne-cumin powder kunye netyuwa epanini kwaye uyipheke kangangemizuzu emi-2-4 kude kube shushu kwaye kunuka kamnandi.
• Kwipleyiti, beka iminqathe kunye negalikhi. Drizzle 1 tbsp ioyile yomnquma kwaye ufefe idukkah kuyo.

Ref yomfanekiso: Ukutya

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