Amawolintshi ayisithelo esisawolintshi esidumile futhi asetshenziswa kabanzi emhlabeni wonke ngenxa yokunambitheka kwawo okuqabulayo, okumnandi. Ngaphezu kwalokho, amawolintshi anikeza izinzuzo eziningi zezempilo ngenxa yokunotha kwawo ezakhamzimba ezibalulekile. Kulesi sihloko, sizohlola izinzuzo eziyisikhombisa zezempilo zamawolintshi, kusukela ekukhuthazeni impilo yenhliziyo kuya ekuqiniseni amasosha omzimba.
Izinzuzo zamawolintshi: thola izitha eziyinhloko lezi zimpi zezithelo ezisawolintshi.
Amawolintshi ayizithelo ezimnandi ezisawolintshi ezigcwele izinzuzo zezempilo. Ngaphandle kokuba novithamini C ocebile, lezi zithelo zingasiza ekulweni nezitha eziningana zemizimba yethu. Zitholele izinzuzo zezempilo ezingu-7 zamawolintshi.
1. Ukuqinisa amasosha omzimba : ngenxa yokugcwala kwawo okuphezulu kwevithamini C, amawolintshi angabasizi abakhulu ekuvimbeleni umkhuhlane kanye nomkhuhlane.
2. Ukulwa nokuvuvukala : izakhiwo ze-antioxidant zamawolintshi zisiza ekunciphiseni ukuvuvukala emzimbeni, zivimbele izifo ezingamahlalakhona.
3. Impilo yenhliziyo nemithambo yegazi : Ukudla njalo amawolintshi kungasiza ekunciphiseni i-cholesterol embi futhi kuvimbele izifo zenhliziyo nemithambo yegazi.
4. Ukugaya ukudla okunempilo : i-fiber ekhona kuma-orenji isiza ukugaya ukudla futhi ikhuthaza ukusebenza kahle kwamathumbu.
5. Isikhumba esinempilo : i-vitamin C etholakala kumawolintshi ivuselela ukukhiqizwa kwe-collagen, igcina isikhumba sisesisha futhi sinempilo.
6. Ukulawula umfutho wegazi : i-potassium etholakala kumawolintshi isiza ekulawuleni umfutho wegazi, ivimbele izinkinga ezifana nomfutho wegazi ophakeme.
7. Ukulwa nokuguga ngaphambi kwesikhathi : ama-antioxidants akhona kumawolintshi alwa nama-free radicals, ehlisa ukuguga kwamangqamuzana.
Manje njengoba usuzazi izinzuzo zezempilo zamawolintshi, qiniseka ukuthi ufaka lesi sithelo esimnandi ekudleni kwakho kwansuku zonke. Sebenzisa ngokunenzuzo zonke izakhi kanye nezakhiwo amawolintshi azokunikeza futhi uhlale unempilo futhi enamandla.
Zitholele izifo amawolintshi asiza ngazo ukuvikela nokuvikela impilo yakho.
Amawolintshi ayizithelo ezimnandi ezisawolintshi ezigcwele izinzuzo zezempilo. Ngaphandle kokuba umthombo ocebile kavithamini C, amawolintshi aqukethe nezinye izakhi ezibalulekile ezingasiza ekuvimbeleni izifo ezihlukahlukene futhi zivikele umzimba wakho.
Bheka izinzuzo zezempilo ezingu-7 zamawolintshi ngezansi:
1. Kuqinisa amasosha omzimba: Amawolintshi aziwa ngokucebile nge-vitamin C, ebalulekile ekuqiniseni amasosha omzimba nasekusizeni umzimba ukulwa nezifo.
2. Kuvimbela izifo zenhliziyo: Ukudla njalo amawolintshi kungasiza ekunciphiseni ingozi yesifo senhliziyo, ngenxa yama-antioxidants kanye ne-fiber ekhona esithelweni.
3. Kuthuthukisa impilo yesikhumba: I-vitamin C etholakala kumawolintshi isiza ekukhuthazeni ukukhiqizwa kwe-collagen, okungathuthukisa impilo yesikhumba futhi kuvimbele ukuguga ngaphambi kwesikhathi.
4. Ilawula umfutho wegazi: I-potassium ekhona kumawolintshi ingasiza ekulawuleni umfutho wegazi futhi ivimbele umfutho wegazi ophakeme.
5. Isiza ekugayweni kokudla: I-fiber etholakala kumawolintshi isiza ekuthuthukiseni impilo yokugaya ukudla futhi ivimbele izinkinga ezifana nokuqunjelwa.
6. Kuvikela umdlavuza: Ezinye izifundo zisikisela ukuthi ama-antioxidants akhona kuma-orenji angasiza ekuvikeleni umzimba ekukhuleni kwezinhlobo ezithile zomdlavuza.
7. Kuthuthukisa impilo yamehlo: I-vitamin C nezinye izakhamzimba ezitholakala kumawolintshi zingasiza ekuvimbeleni izinkinga zamehlo, njengokuwohloka kwe-macular.
Ngakho-ke, ukufaka amawolintshi ekudleni kwakho njalo kungaletha izinzuzo eziningi zezempilo futhi kusize ukuvikela izifo ezahlukahlukene. Ungaphuthelwa yizo zonke izakhamzimba nezakhiwo zalesi sithelo esimnandi futhi esisebenza ngezindlela eziningi!
Indlela amawolintshi ayithinta ngayo impilo yomzimba womuntu: izinzuzo kanye nezakhiwo ezinomsoco.
Amawolintshi aziwa ngokucebile ngovithamini C, kodwa izinzuzo zawo zidlulela ngalé kwalokho. Lesi sithelo esisawolintshi sinezakhi zomsoco eziningana ezinethonya elihle empilweni yomuntu.
Enye yezinzuzo eziyinhloko zamawolintshi ukugcwala kwawo uvithamini C, oqinisa amasosha omzimba futhi asize ekulweni nemikhuhlane nomkhuhlane. Ngaphezu kwalokho, amawolintshi anothe nge-fiber, esiza ukugaya kanye nempilo yamathumbu.
Enye inzuzo yamawolintshi okuqukethwe kwawo kwe-antioxidant, okulwa nama-radicals mahhala futhi kusize ukuvimbela ukuguga ngaphambi kwesikhathi. Lesi sithelo siwumthombo omkhulu we-potassium, esiza ukulawula ukucindezeleka kwegazi nokusebenza kwemisipha.
Ukwengeza, amawolintshi aqukethe i-hesperidin, i-flavonoid engasiza ekunciphiseni ukuvuvukala nokuvikela inhliziyo. Le nto ibuye ihlotshaniswe nokusebenza kwengqondo okuthuthukisiwe kanye nempilo yobuchopho.
Okokugcina, amawolintshi angumthombo omuhle kakhulu wamandla ngenxa yokuqukethwe kwawo ushukela wemvelo. Ukudla iwolintshi njengokudla okulula kungasiza ukugcina amazinga wamandla usuku lonke.
Kungakhathaliseki ukuthi sidliwe siluhlaza, kumajusi noma ekuphekeni, lesi sithelo esisawolintshi singaletha izinzuzo ezingenakubalwa emzimbeni womuntu.
Amandla awolintshi: thola amandla alo mbala ogqamile, onamandla.
Amawolintshi ayizithelo ezimnandi ezigcwele izinzuzo zezempilo. Ngaphandle kokuba novithamini C ocebile, aqukethe nezinye izakhi ezibalulekile emizimbeni yethu. Bheka izinzuzo zezempilo ezingu-7 zamawolintshi ngezansi:
1. Ukuqinisa amasosha omzimba
Amawolintshi aziwa ngokucebile nge -vitamin C, i-antioxidant enamandla esiza ukuqinisa amasosha omzimba nokulwa nezifo.
2. Ukugaya ukudla okuthuthukisiwe
Ukudla njalo amawolintshi kungasiza ekuthuthukiseni ukugaya ukudla, ngenxa yefayibha yawo yokudla esiza ekusebenzeni kahle kwamathumbu.
3. Ilwa nokuvuvukala
Ngenxa yezindawo zabo zokulwa nokuvuvukala, amawolintshi angasiza ekunciphiseni ukuvuvukala emzimbeni, ukuvimbela izifo ezingapheli.
4. Impilo yenhliziyo nemithambo yegazi
Ukudla amawolintshi kungaba nomthelela empilweni yenhliziyo, kusize ukwehlisa i-cholesterol embi nokulawula umfutho wegazi.
5. Isikhumba esinempilo
I-vitamin C etholakala kumawolintshi nayo inenzuzo esikhumbeni, isiza ekukhiqizeni i-collagen futhi isigcine siqinile futhi sinempilo.
6. Ukuvimbela izifo ezingapheli
Ukusetshenziswa njalo kwamawolintshi kungasiza ekuvimbeleni izifo ezingamahlalakhona ezifana nesifo sikashukela nomdlavuza ngenxa yama-antioxidants nezakhamzimba.
7. Amandla nesimo
Ngenxa yokuthi ayisithelo esinothe ngemisoco namavithamini, amawolintshi angasiza ekwandiseni amandla nesimo sengqondo ekuphileni kwakho kwansuku zonke, agcine umzimba wakho unempilo futhi usebenza.
Njengoba singabona, amawolintshi angabambisene beqiniso bempilo yethu, enikeza uchungechunge lwezinzuzo emizimbeni yethu. Ngakho-ke, faka lesi sithelo esimnandi ekudleni kwakho futhi ujabulele wonke amandla ombala wewolintshi ogqamile nonamandla.
7 izinzuzo zezempilo amawolintshi
Izinzuzo zezempilo zamawolintshi zifaka phakathi ukuthuthukiswa kwesistimu yomzimba yokuzivikela, ukubukeka kwesikhumba, impilo yenhliziyo, kanye namazinga e-cholesterol. Kungasiza futhi ekunciphiseni ingozi yezifo ezingathi sína. Qhubeka ufunda ukuze uthole okwengeziwe!
Amawolintshi amnandi, anamanzi ayisidlo esiphundu nesinempilo futhi ahambisana nokunye ukudla. Iwolintshi elimaphakathi liqukethe cishe ama-calories angu-85 futhi alinawo amafutha, i-cholesterol, noma i-sodium, okulenza libe ukudla okunempilo kakhulu futhi kubalulekile ukuze kuhlangatshezwane nokunikezwa okunconyiwe okungu-5 kwezithelo nemifino nsuku zonke. Futhi, kunjalo, asikwazi ukukhohlwa okuqukethwe kwayo kwe-vitamin C eyaziwa kakhulu.
Ukuze ukhethe amawolintshi angcono kakhulu emakethe, kunconywa ukuthi ukhethe amawolintshi anesikhumba esithambile, esiqinile. Amawolintshi asindayo uma kuqhathaniswa nosayizi wawo azoba nejusi ephezulu kunawolintshi alula. Amawolintshi amancane azoba manzi kunawolintshi amakhulu, njengoba kuzoba nalawo anesikhumba esincanyana.
Izinzuzo kanye nempilo izakhiwo amawolintshi
Ngezansi, sichaza ngokuningiliziwe ukuthi amawolintshi asebenza kanjani emzimbeni wakho nokuthi yiziphi izinzuzo ezinhle azilethayo empilweni yakho.
1- Siza amasosha omzimba
Izithelo eziningi ezisawolintshi, njengamawolintshi, zigcwele uvithamini C. Le vithamini ivikela amangqamuzana ngokuqeda ama-radicals mahhala, okungaholela ezifweni ezingapheli njengomdlavuza nesifo senhliziyo. Ngaphezu kwalokho, ayasiza ekuqiniseni amasosha omzimba, asivikela ezifweni nasemagciwaneni.
2- Ithuthukisa ukubukeka kwesikhumba
Uvithamini C usiza futhi ukugcina isikhumba esikhazimulayo futhi ulwe nokulimala kwelanga nokungcola. Iwumthombo obalulekile we-collagen futhi isiza ekunciphiseni nasekuvimbeleni imibimbi, kanye nokwenza ngcono ukuthungwa kwesikhumba sonke.
3- Yehlisa i-cholesterol
I-fibre etholakala kuma-orenji isiza ukwehlisa amazinga e-cholesterol ngoba imunca i-cholesterol eningi emathunjini bese iyiqeda. Ucwaningo lwango-2010 olwanyatheliswa ephephabhukwini i -Nutrition Research lukhombisile ukuthi ukudla ujusi we-orenji izinsuku ezingu-60 kunciphisa i-low-density lipoprotein (i-LDL cholesterol noma "i-cholesterol embi") kubantu abanamazinga aphezulu e-cholesterol.
4- Yehlisa i-cholesterol
Izingxenye zamawolintshi, okuhlanganisa i-fiber, i-potassium, ne-choline, zisiza ukuthuthukisa impilo yenhliziyo yakho. I-Potassium, i-electrolyte mineral, ibalulekile ukuze ugesi ugeleze emzimbeni, ogcina inhliziyo ishaya. Ukuntuleka kwe-potassium kungaholela ku-arrhythmias, noma ukushaya kwenhliziyo okungajwayelekile.
Ngokusho kocwaningo lwango-2012, abantu abadla i-4.000 mg ye-potassium ngosuku babenengozi ephansi ye-49% yokufa ngenxa yesifo senhliziyo kunalabo abadla kuphela i-1.000 mg ye-potassium ngosuku.
Amawolintshi nawo aphakeme nge-folic acid, enenzuzo ekwehliseni amazinga e-homocysteine , into eyingozi yenhliziyo.
5- Siza ekunciphiseni isifo sikashukela
Ifayibha etholakala phakathi kwezingxenye zekhasi nesawolintshi ingasiza ekunciphiseni amazinga kashukela egazini kubantu abanesifo sikashukela sohlobo 1 futhi ithuthukise izinga likashukela egazini, i-lipid, kanye ne-insulin kubantu abanesifo sikashukela sohlobo 2.
6- Ithuthukisa ukugaya futhi isiza ekunciphiseni isisindo
Amawolintshi anama-kilojoule aphansi futhi anothile ngemisoco, anenkomba ephansi ye-glycemic, okuwenza abe ukudla okufanelekile ukulwa nokukhuluphala, okungaholela kwezinye izifo ezifana nesifo senhliziyo, isifo sikashukela, umfutho wegazi ophakeme, nezinkinga zenhliziyo nemithambo yegazi.
Inkomba ye-glycemic iyisilinganiso sokuthi ukudla kuthinta kanjani amazinga kashukela egazi lomuntu. Ukudla okunenkomba ephezulu ye-glycemic (njengesinkwa esimhlophe) kubangela ukuthi amazinga eglucose anyuke ngokushesha ngemva kokudla, kuyilapho ukudla okunenkomba ephansi ye-glycemic (njengemifino nemidumba) kubangela ukuba amazinga kashukela egazi anyuke kancane futhi ahlale engashintshi ngokuhamba kwesikhathi.
7- Siza ukuthuthukisa umbono
Amawolintshi anothile ngovithamini A, isakhi esiqukethe i-carotenoid njenge-lutein, i-beta-carotene, ne-zeaxanthin, engasiza ekuvimbeleni ukuwohloka kwamehlo okuhlobene neminyaka.
I-Vitamin A isiza futhi amehlo ukuba ibambe ukukhanya futhi ithuthukise ukubona ebusuku. I-American Optometric Association (AOA) ibika ukuthi uvithamini C angase asize ekwehliseni ubungozi be-cataract futhi abambezele ukuqhubeka kokonakala kwe-macular.
Ukuhlakaza inganekwane
Njengoba sisebancane kakhulu, sakhula sikholelwa ukuthi kufanele udle ijusi yewolintshi ngokushesha ukuze amavithamini angaphumi, kodwa lingakanani iqiniso kulokho?
Ngokusho kwe- Spanish Journal of Human Nutrition and Dietetics , "kunenkolelo engamanga yokuthi i-vitamin C ejusini le-orange elenziwe ekhaya ayizinzile, lapho izimo ezimbi kakhulu kuphela (isibonelo: ukushisa kufika ku-120°) kunciphisa kakhulu i-vitamin, egcinwa kahle kujusi kuze kube amahora angu-12, yize ukunambitheka kungase kube kubi kakhulu."
UJuan Antonio Calzado, umqondisi wezobuchwepheshe we-Echevarne Laboratory, uhlaziye uvithamini C otholakala kujusi wawolintshi. Wahlukanisa le ngxenye futhi wahlola amazinga amavithamini ngemva kwamahora amathathu, ayisithupha, nayishumi nambili. Imiphumela yaqinisekisa ukuthi uvithamini C wahlala ezingeni elifanayo ekupheleni kokuhlaziywa njengalapho iwolintshi likhanywa.
Faka amawolintshi ekudleni kwakho
Nazi ezinye zokupheka zangempela ezizokusiza ukuthi ufake owolintshi kumenyu yakho yansuku zonke:
Igundane eliwolintshi
Badinga:
- 1 ikani lobisi olujiyile
- 3 iyogathi yemvelo
- 3 amawolintshi
- Izest ewolintshi
Khama ijusi kusuka kumawolintshi bese wengeza ubisi olujiyile, ama-yogurts amathathu, ne-orange zest. Hlanganisa imizuzu emi-5 ngaphandle kokuma. Khonza ngezibuko, uhlobise ngewolintshi, bese ufaka esiqandisini okungenani ihora.
Ama-popsicles amawolintshi
Badinga:
- 3 izinkomishi zobisi lwe-alimondi
- 1 inkomishi yejusi yewolintshi
- 2 amawolintshi ahlukaniswe abe izingxenye
- ½ inkomishi eqoshiwe ama-strawberries
Hlanganisa zonke izithako ku-blender futhi uhlanganise kuze kube bushelelezi. Thela okuqukethwe esikhunjeni esivikelekile efrijini. Uma ungenazo, sebenzisa izibuko bese ufaka nezinkezo ezisebenza njengezinti. Engeza izingcezu ezintsha zewolintshi nama-strawberries. Ekugcineni, yiqhwa amahora angu-4 kuya kwangu-6. Futhi voila!
I-smoothie ewolintshi
Badinga:
- Ibhanana le-1
- I-100 g yama-strawberries (cishe 15)
- 2 amawolintshi
- 1 iyogathi yesiGreki
- UGelo
Khama ijusi kuwo womabili amawolintshi. Engeza zonke izithako eziqoshiwe ku-blender futhi uhlanganise kuze kuhlanganiswe.
Ikhekhe lesipontshi eliwolintshi
Badinga:
- 1 iyogathi yemvelo
- Amaqanda we-3
- 3-isilinganiso inkomishi kafulawa iyogathi
- 2 izilinganiso zenkomishi iyogathi ushukela
- 1 inkomishi yamafutha ayogathi
- 1 iwolintshi
- 16 g we-baking powder okulingana nesipuni esingu-1
- Ibhotela
Shisisa ihhavini ukuya ku-180 ° C ngenkathi ulungisa inhlama yekhekhe. Grate i-orange zest bese ubeka eceleni. Endishini, hlanganisa i-orange eqoshiwe, ushukela, amaqanda, i-zest, amafutha, ne-yogurt bese uhlanganisa kuze kube bushelelezi.
Faka ufulawa ohluziwe kanye ne-baking powder kule ngxube bese uxuba futhi kuze kuhlanganiswe. Thela ingxube epanini eligcotshwe ngaphambilini (ukwenza kube lula ukususa ikhekhe) bese ubhaka cishe imizuzu engama-35.
Iqhinga elilodwa lokuhlola ukuthi ikhekhe selilungile yini ukulihlaba nge-skewer yokhuni. Uma iphuma ihlanzekile, isilungele ukususwa futhi izodinga ukushiywa imizuzu embalwa eyengeziwe. Yikhiphe kuhhavini uma isilungile futhi uyiyeke iphumule cishe imizuzu engama-30, noma ize ipholile. Ungayihlobisa ngezingcezu eziwolintshi ngaphezulu.
Ezinye ilukuluku mayelana namawolintshi
- Amawolintshi avela cishe ngo-4000 BC eNingizimu-mpumalanga ye-Asia, lapho athunyelwa khona eNdiya.
- Amawolintshi ayingxube ephakathi kwe-grapefruit noma i-Chinese grapefruit (eluhlaza noma ephuzi) kanye ne-tangerine.
- Isihlahla samawolintshi isihlahla esincane, esiqhakazayo esihlala siluhlaza. Ikhula ibe ubude obungamamitha ama-5 kuya kwayi-8.
- Isithelo savela ngaphambi kombala. Igama elithi "orange" lisuselwa kwelesi-Arabhu elithi "Naranj" futhi lafika esiNgisini ngokuthi "narange" ngekhulu le-14, kancane kancane lalahlekelwa igama lokuqala elithi "N."
- Igama elithi “orange” laqala ukusetshenziswa njengegama lombala ngo-1542.
- Amawolintshi ahlukaniswa abe izigaba ezimbili ezijwayelekile: amnandi futhi amuncu. Izinhlobo ezinoshukela yizona ezisetshenziswa kakhulu.
- Amawolintshi ababayo (Citrus aurantium) avame ukusetshenziselwa ukwenza ujamu, futhi ikhasi lawo lisetshenziswa njengesinongo sogologo.
- Abahwebi bama-Arab, amaPutukezi, namaNtaliyane bethula amawolintshi amnandi eYurophu cishe ngekhulu le-15, ngemva kokuthola lesi sithelo ohambweni lwabo lokuya e-Asia naseMpumalanga Ephakathi.
- Imidwebo ye-Renaissance ebonisa amawolintshi etafuleni ngesikhathi se-"The Last Supper" ayinembile. Amawolintshi awazange alinywe eMpumalanga Ephakathi kwaze kwaba sekhulwini lesishiyagalolunye.
- UChristopher Columbus watshala izihlahla zamawolintshi zokuqala eziqhingini zaseCaribbean ngasekupheleni kwekhulu le-15, ngemva kokubuyisa imbewu ohambweni lwakhe lwesibili oluya Ezweni Elisha.
- Umhloli wamazwe waseSpain uPonce de León waletha amawolintshi eFlorida ngekhulu le-16, futhi izithunywa zevangeli zaseSpain zawayisa eCalifornia ngekhulu le-18.
- Amawolintshi entengiso anombala osawolintshi ngoba udayi wokwenziwa, iCitrus Red 2, ujovwa esikhunjeni.
- Amawolintshi angagcinwa ekamelweni lokushisa noma esiqandisini. Ngokuvamile, impilo yeshalofu iyafana, amasonto amabili, nganoma iyiphi indlela, futhi agcina amazinga amavithamini afanayo.
- Ngo-2008, amazwe amahlanu aphezulu akhiqiza amawolintshi, ngamathani ayizigidi akhiqiziwe, kwakuyiBrazil (18,3), United States (9,1), Mexico (4,3), India (4,2) neChina (3,4).
- Cishe u-85% wawo wonke amawolintshi akhiqizwayo asetshenziselwa ijusi.
- Kunezinhlobo ezingaphezu kuka-600 zamawolintshi emhlabeni jikelele.
Manje njengoba usuthole zonke izinzuzo zamawolintshi, asikho isizathu sokungawafaki ekudleni kwakho kwansuku zonke, kungakhathaliseki ukuthi i-dessert, i-snack, noma enye yezindlela zokupheka ezimnandi esizincomayo.