Li-gooseberries ke litholoana tse nyenyane, tse nang le phepo e nepahetseng tse fanang ka melemo e mengata ea bophelo bo botle.
Mefuta ea Europe le Amerika - Likhopo uva-crispa et Ribes hirtellum, ka ho latellana - ke mefuta e tloaelehileng haholo. Ka bobeli li amana haufi-ufi le li-currants tse ntšo, tse khubelu le tse tšoeu ().
Litholoana tsa gooseberry li nyenyane, li boima ba li-ounces tse 0,1 ho isa ho tse 0,2 (ligrama tse 3 ho isa ho tse 6) ka 'ngoe. Li fapane ka 'mala 'me li ka ba botala, bosehla-bosoeu, pinki, khubelu kapa pherese e lefifi. Tatso ea tsona e fapana ho tloha ho tangy ho ea ho monate ().
Lethathamo la tse kahare
Mona ke mabaka a 8 a etsang hore li-gooseberries e be tlatsetso e ntle ho lijo tse phetseng hantle.
1. E na le phepo e nepahetseng haholo
Li-Gooseberries li na le lik'hilojule tse fokolang le mafura, empa li tletse limatlafatsi.
Komiki e le 'ngoe feela (ligrama tse 1) ea li-gooseberries e na le (, ):
- Likhalori: 66
- Protheine: 1 gram
- Mafura: ka tlase ho 1 gram
- Makala: Ligrama tsa 15
- likhoele: Ligrama tsa 7
- Vithamine C: 46% ea Boleng ba Letsatsi le Letsatsi (DV)
- Vithamine B5: 9% ea DV
- Vithamine B6: 7% ea DV
- Koporo: 12% ea DV
- Manganese: 9% ea DV
- Potasiamo: 6% ea DV
Vithamine C ke antioxidant e matla 'me e bohlokoa bakeng sa tsamaiso ea methapo, letlalo le letlalo. Vithamine B5 e hlokahala bakeng sa ho thehoa ha mafura a mafura, ha vithamine B6, eo li-enzyme tse ngata le lisele tsa 'mele oa hau li hlokang ho sebetsa, e thusa ho fetola lijo hore e be matla (, , , ).
e bohlokoa bakeng sa pelo ea hau, methapo ea mali, sesole sa 'mele le boko. Ho sa le joalo, manganese e tšehetsa metabolism, ho thehoa ha masapo, ho ikatisa le karabelo ea 'mele ea ho itšireletsa mafung, ha potasiamo e le ea bohlokoa bakeng sa ts'ebetso e tloaelehileng ea lisele (, , ).
kakaretso Li-Gooseberries li na le lik'hilojule tse fokolang le mafura, empa li na le fiber e ngata ea lijo, koporo, manganese, potasiamo le divithamini C, B5 le B6.
2. Fiber e phahameng le lik'hilojule tse fokolang
Li-Gooseberries li ntse li fokola ka matla, ho bolelang hore u ka ja karolo e ntle ntle le ho ja lik'hilojule tse ngata haholo.
Ha e le hantle, ho ja kopi e le 'ngoe (ligrama tse 1) ea li-gooseberries ho kenya letsoho ka holimo ho 150% feela ea kakaretso ea litlhoko tsa letsatsi le letsatsi tsa lik'halori, e leng se etsang hore e be seneke se nang le phepo, se nang le lik'halori tse tlaase ().
Ho feta moo, lipatlisiso li bontša hore ho ja monokotsoai ho ka u thusa ebile ho tla u thusa ho ja lik'hilojule tse fokolang ka kakaretso (, ).
Ka mohlala, phuputso e ’ngoe e nyenyane e fumane hore ba neng ba ja monokotšoai e le seneke ba ja lik’hilojule tse 130 tse fokolang lijong tsa bona tse latelang, ha ba bapisoa le ba jang palo e lekanang ea lik’hilojule tsa lipompong ().
Ho feta moo, li-gooseberries ke mohloli o babatsehang oa fiber e qhibilihang le e sa tsitsang.
Komiki e le 'ngoe (ligrama tse 150) ea li-gooseberries e fana ka 26% ea DV ea fiber, e leng mokhoa o motle oa ho eketsa ho noa ha hao (, ).
Fiber e sa tsitsang e thusa ho eketsa bongata setulong sa hau le ho ntlafatsa botsitso ba eona, ha e ntse e thusa ho liehisa motsamao oa lijo ka maleng a hau, a ka fokotsang tlala le ho eketsa maikutlo a ho tlala (, ).
Ho phaella moo, fiber ea lijo e tsoang litholoana e ka thusa ho laola tsoekere ea mali le ho fokotsa khatello ea mali, k'holeseterole le kotsi ea mafu a sa foleng, ho akarelletsa le kankere e itseng, lefu la pelo, lefu la tsoekere la mofuta oa 2 le botenya (, , ).
kakaretso Li-Gooseberries li na le lik'hilojule tse fokolang le fiber e ngata, e thusang ho sireletsa khahlanong le botenya, lefu la pelo, lefu la tsoekere la mofuta oa 2 le mefuta e itseng ea kankere.
3. E ruile ka li-antioxidants
Antioxidants ke metsoako e thusang ho loants'a litlamorao tsa li-radicals tsa mahala. Tsena ke limolek'hule tse sebetsang tse bakang tšenyo ea lisele le ho lebisa ts'ebetsong e bitsoang khatello ea oxidative. Khatello ea oxidative e amahanngoa le maloetse a mangata le ho tsofala pele ho nako (,).
Lijo li nahanoa hore li fokotsa kotsi ea mefuta e itseng ea kankere, lefu la pelo, lefu la tsoekere la mofuta oa 2, botsofali, le ho sireletsa boko ba hao ho mafu a senyehang (, , , , ).
Li-Gooseberries ke mohloli o babatsehang oa li-antioxidants, ho akarelletsa le vithamine C, tekanyo e nyenyane ea vithamine E, le phytonutrients (, ).
Limela li hlahisa phytonutrients ho lula li phetse hantle le ho sireletsa khahlanong le tšenyo ea letsatsi le likokoanyana.
Tse ling tsa li-phytonutrients tse fumanehang ho li-gooseberries li kenyelletsa (, , , ):
- Li-flavonols. Tsena li hokahane le bophelo bo botle ba pelo 'me li ka ba le litlamorao tsa antiviral, mofets'e le ho fokotsa stroke. Mefuta e ka sehloohong ea li-gooseberries ke quercetin, myricetin, kaempferol le isorhamnetin (, , , , ).
- Li-anthocyanins. Lik'hemik'hale tsena ke li-pigments tse mebala-bala tsa litholoana 'me li amahanngoa le mahlo le mohopolo, mohopolo o ntlafetseng, botsofali bo botle, le kotsi e fokolang ea mefuta e itseng ea kankere (, ).
- Li-acid tse nkhang hamonate. Ho li-gooseberries, tsena li kenyelletsa caffeic, chlorogenic, coumaric, hydroxybenzoic le ellagic acid.
- Li-acids tsa tlhaho. Ba ikarabella bakeng sa tatso ea tart ea litholoana mme ba ka fokotsa kotsi ea ho tšoaroa ke stroke le lefu la Alzheimer's (,)
kakaretso Li-Gooseberries li na le li-antioxidants tse ngata, tse kang phytonutrients le vithamine E le C, tse ka thusang ho sireletsa boko ba hao le ho loantša botsofali, mofuta oa 2 lefu la tsoekere, kankere le lefu la pelo.
4. E ka Thusa ho Laola Tsoekere ea Mali
Tsoekere e phahameng ea mali e amahanngoa le lefu la tsoekere la mofuta oa 2, lefu la pelo, stroke, dementia le mafu a mang a mangata (, , ).
Li-gooseberries li na le lintho tse 'maloa tse ka thusang.
Taba ea pele, li na le fiber e ngata, e liehisang ho monya ha tsoekere maling a hao, ho thibela maemo ().
Ho feta moo, liphuputso tsa li-test-tube li senola hore sekhechana sa gooseberry ke alpha-glucosidase inhibitor. Sena se bolela hore se tlama ho li-enzyme tse khethehileng ka maleng a hau a manyane, ho li thibela ho tsamaisa tsoekere ho tloha maleng a hau ho kena maling a hau ().
Qetellong, li-gooseberries li na le chlorogenic acid, e ka liehisang ho monya ha lik'habohaedreite le ho thusa ho fokotsa tsoekere ea mali ka mor'a lijo tse nang le starchy ().
Leha ho le joalo, ho sa tsotellehe liphello tse tšepisang, lipatlisiso tse eketsehileng mabapi le phello ea li-gooseberries ka tsoekere e maling lia hlokahala.
kakaretso Li-Gooseberries li na le fiber e ngata le chlorogenic acid, e ka thusang ho liehisa kapa ho thibela ho monya ha tsoekere maling a hau, le hoja lipatlisiso tse ling li hlokahala.
5. E ka sireletsa boko ba hao
Mafu a mang a boko a senyehang a amahanngoa le ho tlala ha tšepe liseleng.
Maemo a tlaase a tšepe a ka susumetsa tlhahiso ea li-radicals tsa mahala, e leng limolek'hule tse senyang lisele tsa hau. Lisele tsa boko ba hau li na le tšepe e ngata haholo, e leng se etsang hore li be kotsing ea ho senyeha ().
Li-Gooseberries ke mohloli oa tlhaho oa li-organic acid, tse fanang ka 11 ho 14 mg ea citric acid ka 100 mg ea litholoana. Citric acid e thibela ho bokellana ha tšepe liseleng 'me e bontšitsoe ho fokotsa kotsi ea mafu a kang Alzheimer's le stroke haeba e sebelisoa khafetsa (, ).
Li-antioxidants le phytonutrients ho gooseberries le tsona li nahanoa hore li thusa maloetse a amanang le lilemo le ho fokotsa kotsi ea ho otloa ke lefu. Leha ho le joalo, lipatlisiso tse ling lia hlokahala (, , , ).
kakaretso Li-Gooseberries li ruile ka citric acid, phenols le antioxidants, tse amanang le kotsi e fokotsehileng ea mafu a boko a amanang le lilemo, joalo ka lefu la Alzheimer le stroke.
6. E ka ba le litlamorao tse khahlanong le mofetše
Lijo tse nang le monokotsoai, li-phytonutrients le li-antioxidants li amahanngoa le kotsi e fokotsehileng ea mefuta e itseng ea kankere (, , , ).
Tse ling tsa lintho tse tsejoang ka har'a li-gooseberries ke folate, metsoako ea phenolic, le divithamini C le E ().
Ho nahanoa hore limatlafatsi tsena li fokotsa, li fokotsa le ho lokisa tšenyo e bakiloeng ke khatello ea oxidative mme e ka lebisa ho nts'etsopele ea mofets'e ().
Ka mohlala, liphuputso tsa li-test tube le liphoofolo li bontša hore li-anthocyanins li thibela ho hōla ha lisele tsa mofetše 'me li ka fokotsa kotsi ea mefuta e itseng ea kankere, ho akarelletsa le mala, pancreatic, le letsoele (, ).
Leha ho le joalo, ho hlokahala lipatlisiso tse eketsehileng ho fumana liphello tsa gooseberries ka kankere.
kakaretso Li-Gooseberries li na le li-antioxidants le polyphenols tse ngata, tse kang anthocyanins, tse ka loantšang le ho fokotsa kotsi ea mefuta e itseng ea kankere.
7. E molemo bakeng sa pelo ya hao
Lijo tse nang le litholoana tse ngata tse kang monokotsoai li amahanngoa le kotsi e fokolang ea lefu la pelo ().
Li-Gooseberries li na le limatlafatsi tse ngata, ho akarelletsa le li-antioxidants le potasiamo.
Li-antioxidants li ntlafatsa bophelo bo botle ba pelo ka ho thibela k'holeseterole ea LDL (bad) maling a hau, e leng mokhoa o eketsang kotsi ea lefu la pelo ().
Ho phaella moo, li-phytonutrients tse kang flavonols le anthocyanins li thusa ho fokotsa khatello ea mali le ho ntlafatsa mosebetsi oa methapo ea mali, e ka fokotsang kotsi ea lefu la pelo (, , ).
Qetellong, potassium ke ea bohlokoa bakeng sa molemo. E thusa ho boloka lebelo la pelo le khatello ea mali kamehla 'me e amahanngoa le kotsi e fokotsehileng ea lefu la pelo le stroke ().
kakaretso Li-gooseberries li na le li-antioxidants tse matlafatsang pelo, polyphenols le potasiamo, tse thusang ho boloka pelo ea hau e sebetsa hantle 'me e ka fokotsa kotsi ea lefu la pelo.
8. Ho bonolo ho eketsa lijo tsa hau
Bakeng sa melemo e mengata ea bophelo bo botle, li-gooseberries li natefeloa haholo li le tala.
Tatso ea tsona e fapana ho tloha ho e babang ho ea ho e monate, hoo e batlang e tšoana le e butsoitseng ho feta tekano. Ha tholoana e butsoitse, e ba monate le ho feta.
Li-gooseberries tse ling li monate haholo, kahoo haeba u batla ho li ja li le foreshe, batla mefuta e monate e kang Whinham's Industry, Captivator kapa Martlet.
Pele o ja monokotsoai, o hloka ho o hlatsoa le ho o lokisetsa. Batho ba bangata ba khetha ho seha monokotšoai o ka tlaase le o ka holimo, kaha o ka latsoa lehong.
Ha u se u lokiselitsoe, u ka ja li-gooseberries ka botsona e le seneke se phetseng hantle. U ka boela ua li kenya salate ea litholoana, ua li sebelisa e le ho roala lijo-thollo kapa ka yogurt, kapa ua li lahlela ka salate e ncha ea lehlabula.
Li-gooseberries li boetse li sebelisoa lijana tse phehiloeng le tse phehiloeng, tse kang li-tarts, tarts, chutneys, compote, jam le syrups. Leha ho le joalo, hopola hore lijana tsena hangata li na le , 'me ho pheha ho senya li-antioxidants tse ngata tse molemo le li-phytonutrients.
kakaretso Li-Gooseberries li natefeloa ka ho fetisisa li le foreshe 'me li ka jeoa li le bang kapa tsa eketsoa lijo-thollo, yogurt, salate kapa lijana tse ling tse fapaneng. Li-gooseberries tse phehiloeng li ka 'na tsa se be le melemo e tšoanang ea bophelo bo botle hobane tse ling tsa limatlafatsi li tla senyeha.
Ntlha ea bohlokoa
Li-Gooseberries ke litholoana tse nang le phepo e ntle, tse nang le lik'halori tse tlaase tse nang le livithamini, liminerale le li-antioxidants.
Le hoja lipatlisiso ka li-gooseberries ka ho khetheha li lekanyelitsoe, limatlafatsi tse ngata tse fumanoang monokotsoai ona li amahanngoa le melemo ea bohlokoa ea bophelo bo botle.
Tsena li kenyelletsa tsoekere e tlase ea mali, k'holeseterole le khatello ea mali, hammoho le ho fokotsa kotsi ea kankere, lefu la tsoekere, lefu la pelo le mafu a boko a amanang le lilemo.
Li-Gooseberries ke litholoana tse monate le tse phetseng hantle tseo u ka li kenyelletsang lijong tsa hau e le seneke kapa tlatsetso e monate lijong.
