Iwayini ebomvu: ilungile okanye imbi

par

28 janvier 2023

Yintoni iwayini ebomvu kwaye yenziwa njani?
I-paradox yesiFrentshi
Iwayini ebomvu ihlala ithathwa njengoxanduva "kwi-French paradox."

Eli binzana libhekisela ekuqwalaseleni ukuba amaFrentshi anezinga eliphantsi lesifo senhliziyo, nangona i-cholesterol ephezulu kunye nokusetyenziswa kwe-cholesterol ().

Ezinye iingcaphephe zazikholelwa ukuba iwayini ebomvu yayiyeyona arhente yokutya ikhusela abemi baseFransi ekonakaleni kwezi zondlo.

Nangona kunjalo, uphando olutsha luye lwabonisa ukuba i-cholesterol yokutya kunye nesifo senhliziyo zivela kumafutha ahluthayo, xa zisetyenziswe ngomlinganiselo ofanelekileyo (, ).

Esona sizathu sempilo entle yamaFrentshi mhlawumbi yinto yokuba batya kakhulu kwaye baphila impilo esempilweni.

Isiphelo:
Abanye bakholelwa ukuba iwayini ebomvu ibangela ukuba abemi baseFransi babe sempilweni yaye yeyona nkcazelo iphambili yesiFrentshi.

Iwayini ebomvu iqulethe iikhompawundi zezityalo ezinamandla kunye ne-antioxidants, kuquka i-resveratrol

Iidiliya zizityebi kwii-antioxidants ezininzi. Ezi ziquka i-resveratrol, i-catechin, i-epicatechin, kunye ne-proanthocyanidins ().

Ezi antioxidants, ngakumbi i-resveratrol kunye ne-proanthocyanidins, kukholelwa ukuba zinoxanduva lwezempilo zewayini ebomvu.

Iproanthocyanidins inokunciphisa umonakalo owenziwe nge-oxidative emzimbeni. Basenokunceda ukukhusela isifo senhliziyo kunye nomhlaza (,,,).

IResveratrol ifumaneka elukhumbeni lomdiliya. Iveliswa kwezinye izityalo, ngokuphendula umonakalo okanye ukulimala ().

Le antioxidant idityaniswe kwiinzuzo ezininzi zempilo, kubandakanywa ukulwa nokudumba kunye negazi, kunye nokunciphisa umngcipheko wesifo senhliziyo kunye nomhlaza. I-Resveratrol inokwandisa ixesha lokuphila kwezilwanyana zasebhubhoratri (, , ).

Nangona kunjalo, umxholo we-resveratrol wewayini ebomvu uphantsi. Kuya kufuneka utye iibhotile ezininzi ngosuku ukufikelela kwisixa esisetyenziswa kwizifundo zezilwanyana. Oku akukhuthazwa, ngenxa yezizathu ezicacileyo (,).

Ukuba usela iwayini kuphela kumxholo wayo we-resveratrol, ukuyifumana kwisongezelelo kunokuba ngumbono ongcono.

Isiphelo:
Iikhompawundi zesityalo esinamandla kwiwayini ebomvu zidityaniswe neenzuzo ezininzi zempilo, kubandakanya ukudumba okuncitshisiweyo, umngcipheko ophantsi wesifo sentliziyo kunye nomhlaza, kunye nobomi obude.

Iwayini ebomvu inokunciphisa umngcipheko wesifo senhliziyo, isifo sohlangothi kunye nokufa kwangaphambi kwexesha

Amanani amancinci ewayini ebomvu adibaniswa neenzuzo ezininzi zempilo kunanoma yiphi na enye isiselo esinxilisayo (, , ).

Kubonakala ngathi kukho igophe elimilise ngoJ elichaza ubudlelwane phakathi kokusetyenziswa kwewayini kunye nobungozi besifo sentliziyo.

Abantu abasela malunga ne-150 ml (5 oz) yewayini ebomvu ngosuku babonakala benomngcipheko ophantsi wama-32% kunabangaseli.

Nangona kunjalo, ukusetyenziswa okuphezulu kwandisa kakhulu umngcipheko wesifo senhliziyo (,).

Ukusela intwana yewayini ebomvu kunokunciphisa umngcipheko wesifo sentliziyo ngokunceda ukugcina i-cholesterol “elungileyo” ye-HDL egazini. Ukulimala kwe-oxidative kunye ne-oxidation ye-cholesterol "embi" ye-LDL nayo ingancitshiswa ukuya kuthi ga kwi-50% (,,,,).

Olunye uphononongo lubonisa ukuba abantu abasele besengozini enkulu yesifo sentliziyo, njengabantu abadala, banokuzuza ngakumbi ekusetyenzisweni kwewayini okuphakathi ().

Ukongezelela, ukusela i-1 kwiiglasi ze-3 zewayini ebomvu ngosuku, iintsuku ezi-3 ukuya kwezi-4 ngeveki, kunokunciphisa umngcipheko we-stroke kumadoda aphakathi (, ).

Uphononongo lukwabonise ukuba ukusela iiglasi ezi-2 ukuya kwezi-3 zewayini ebomvu enxilisayo ngosuku kunokwehlisa uxinzelelo lwegazi ().

Izifundo ezininzi zibonise ukuba abasela iwayini abalinganiselayo banomngcipheko ophantsi wokufa ngenxa yesifo senhliziyo kunabo abangaselanga okanye ibhiya kunye nabasela imimoya (,,,,,,,).

Isiphelo:
Ukusela i-1 kwi-2 iglasi yewayini ebomvu ngosuku kunokunciphisa umngcipheko wesifo senhliziyo kunye nesifo. Nangona kunjalo, amanani aphezulu anokunyusa umngcipheko.

Ezinye iiNzuzo zeMpilo zokusela iWayini eBomvu

Iwayini ebomvu inxulunyaniswe nezinye izibonelelo zempilo ezininzi, uninzi lwazo zibalelwa kwii-antioxidants zayo ezinamandla.

Ukusetyenziswa kwewayini ebomvu kunxulunyaniswa noku:

Umngcipheko othotyiweyo womhlaza: Uphononongo lubonise ukuba ukusetyenziswa kwewayini okuphakathi kuhambelana nokunciphisa umngcipheko wee-cancer ezininzi, kuquka i-colon, i-basal cell, i-ovarian, kunye ne-prostate cancers (,,,,).
Umngcipheko oncitshisiweyo wesifo sengqondo esixhalabisayo: Ukusela i-1 ukuya kwi-3 yeglasi yewayini ngosuku kuye kwadibaniswa nokunciphisa umngcipheko we-dementia kunye nesifo se-Alzheimer's (,).
Ukunciphisa umngcipheko wokudakumba: Uphononongo lwabantu abaneminyaka ephakathi kunye nabasele bekhulile lubonise ukuba abo basela iiglasi ezi-2 ukuya kwezisi-7 zewayini ngeveki babengenakufane badandatheke (, ).
Ukunciphisa ukumelana ne-insulin: Ukusela iiglasi ezi-2 ngosuku lwewayini ebomvu eqhelekileyo okanye enxilisayo kwiiveki ezi-4 kunokunciphisa (,).
Ukunciphisa umngcipheko wohlobo lwe-2 yeswekile kubasetyhini: Ukusetyenziswa ngokulinganayo kwewayini ebomvu kuye kwadibaniswa nomngcipheko oncitshisiweyo wokuphuhlisa uhlobo lwe-2 yeswekile kubasetyhini ().

Kubonakala kucacile ukuba umlinganiselo ophakathi wewayini ebomvu ungalunga kuwe. Nangona kunjalo, kukwakho neminye imiba ebalulekileyo engalunganga ekufuneka iqwalaselwe, exoxwa ngezantsi.

Isiphelo:
Ukusetyenziswa ngokuphakathi kwewayini ebomvu kunokunciphisa umngcipheko womhlaza, isifo sengqondo esixhalabisayo kunye nokudakumba. Isenokwandisa uvakalelo lwe-insulin kunye nokunciphisa umngcipheko wokuphuhlisa uhlobo lwe-2 yeswekile kubasetyhini.

Iziphumo ezibi zempilo zokusela utywala kakhulu

Nangona umlinganiselo ophakathi wewayini ebomvu unokuba neenzuzo zempilo, ukusetyenziswa kwayo kunokuba nemiphumo emibi yempilo.

Ezi ziquka:

Ukuxhomekeka kutywala: Ukusela utywala rhoqo kunokuphuma kulawulo kwaye kukhokelela ekubeni ube likhoboka lotywala ().
I-cirrhosis yesibindi: Xa ngaphezu kwe-30 grams yotywala (malunga ne-2 ukuya kwi-3 iiglasi zewayini) idliwe imihla ngemihla, umngcipheko wokuba nesifo sesibindi uyanda. Isifo sesibindi sokugqibela, esibizwa ngokuba yi-cirrhosis, sibeka ubomi esichengeni ().
Ukonyuka komngcipheko wokudakumba: Abasela kakhulu basengozini enkulu yokudandatheka kunabaseli abaphakathi okanye abangaseliyo (, ).
Ukutyeba kwakho: Iwayini ebomvu iqulethe iikhalori eziphindwe kabini kunebhiya kwaye iswiti. Ukusetyenziswa ngokugqithisileyo ke ngoko kunokufaka isandla kwi-calorie ephezulu kwaye kukwenze (,).
Ukonyuka komngcipheko wokufa kunye nokugula: Ukusela iwayini eninzi, nokuba nje 1 ukuya kwiintsuku ezi-3 ngeveki, kunokonyusa umngcipheko wesifo seswekile emadodeni. Ukusetyenziswa kotywala kakhulu kuye kwadibaniswa nomngcipheko wokufa kwangaphambi kwexesha (,,).

Isiphelo:
Ukusetyenziswa ngokugqithiseleyo kweziselo ezinxilisayo kunokukhokelela ekuxhomekekeni kotywala, i-cirrhosis yesibindi kunye nokuzuza ubunzima. Isenokonyusa umngcipheko wokudakumba, ukugula nokufa ngaphambi kwexesha.

Ngaba ufanele usele iwayini ebomvu? Ukuba ewe yimalini?

Ukuba uthanda ukusela iwayini ebomvu, ungakhathazeki ngaphandle kokuba ugqithise isixa esicetyiswayo.

EYurophu naseMelika, ukusetyenziswa okuphakathi kwewayini ebomvu kuqwalaselwa ():

Iiglasi ezi-1 ukuya kwi-1,5 ngosuku kubasetyhini.
Iiglasi ezi-1 ukuya kwezi-2 ngosuku kumadoda.

Eminye imithombo ikwacebisa ukuba ube neentsuku ezi-1 ukuya kwezi-2 ezingenatywala ngeveki.

Gcina ukhumbule ukuba oku kubhekiselele kuyo lilonke ukusetyenziswa kotywala. Sela lomthamo we wayini ebomvu ukongeza kwezinye iziselo ezinxilisayo kunokukubeka ngokulula kuluhlu lokuzinkcinkca ngotywala.

Ukuba unembali yokusetyenziswa gwenxa kweziyobisi, kuya kufuneka uphephe iwayini kunye naziphi na ezinye iziselo ezinxilisayo ngokupheleleyo. Kwakhona qaphela kakhulu ukuba unembali yosapho yokusela utywala.

Isiphelo:
Ukusetyenziswa ngokulinganayo kwewayini ebomvu kuchazwa njengeglasi e-1 ukuya kwezi-2 ngosuku. Kukwacetyiswa ukuba uchithe ubuncinane iintsuku ezi-1-2 ngeveki ngaphandle kotywala.

Umyalezo wokuthatha

Nangona iwayini ebomvu inxulunyaniswa neenzuzo ezithile zempilo, rien kubo bafanele ukukhuthaza ukuselwa kotywala.

Kukho ezinye ezininzi zokuphucula impilo yakho ezingafuni ukuba utye into enokuba yingozi ().

Nangona kunjalo, ukuba ukhona ideja usele iwayini ebomvu, ngoko akukho mfuneko yokuyeka (ngaphandle kokuba usela kakhulu).

Logama nje ungaseli ngaphezu kwe-1-2 yeglasi ngosuku, kufuneka ikwenzele okulungileyo kuphela.

7 Izibonelelo zeBhanana eBomvu (Kwaye zahluke njani kumthubi)

par

UAlice Garnier

5 janvier 2022

Kukho ngaphezu kwe-1 iintlobo ezahlukeneyo zeebhanana emhlabeni ().

Iibhanana ezibomvu liqela elincinci leebhanana zaseMzantsi-mpuma Asia ezinolusu olubomvu.

Zithambile kwaye zinencasa eswiti xa zivuthiwe. Abanye abantu bathi incasa njengebhanana eqhelekileyo, kodwa ngentwana yobumnandi beraspberry.

Zihlala zisetyenziselwa izimuncumuncu, kodwa zikwadibanisa kakuhle nezitya ezityiwayo.

Iibhanana ezibomvu zibonelela ngezondlo ezininzi eziyimfuneko kwaye zinokunceda amajoni akho omzimba, impilo yentliziyo kunye nokwetyisa.

Nazi iinzuzo ze-7 zeebhanana ezibomvu - kunye nendlela ezihluke ngayo kwiphuzi.

1. Inezondlo ezininzi ezibalulekileyo

Njengeebhanana ezityheli, iibhanana ezibomvu zinika izondlo ezibalulekileyo.

Zizityebi ngakumbi kwi-potassium, i-vitamin C kunye ne-vitamin B6 kwaye iqulethe isixa esihle sefiber.

Ibhanana encinci ebomvu (i-3,5 ounces okanye i-100 grams) ibonelela ():

Iikhalori: 90 calories
Oononkala: Iigrama ezingama-21
Iprotheni: Iigrama ezingama-1,3
Amafutha: Iigrama ezingama-0,3
Ifayibha: Iigrama ezingama-3
Potassium: Iipesenti ezingama-9 ze
IReference Daily Intake (RDI)
Ivithamin B6: I-28% ye-RDI
Vitamin C: I-9% ye-RDI
Magnesium: I-8% ye-RDI

Ibhanana encinane ebomvu iqulethe kuphela iikhalori ezingama-90 kwaye iqulethe ubukhulu becala amanzi kunye neecarbohydrates. Izixa eziphezulu zevithamin B6, i-magnesium kunye nevithamin C yenza olu hlobo lwebhanana ngakumbi.

isishwankathelo Ibhanana ebomvu inexabiso elikhulu lezondlo.
Ityebile kwiiminerali ezibalulekileyo, i-vitamin B6 kunye nefiber.

2. Ngamana Uxinzelelo lwegazi olusezantsi

I-Potassium yiminerali ebalulekileyo kwimpilo yentliziyo ngenxa yendima yayo ekulawuleni uxinzelelo lwegazi.

Iibhanana ezibomvu zityebile kuzo – kunye nesiqhamo esinye esincinci esibonelela nge-9% ye-RDI.

Uphando lubonisa ukuba ukutya ukutya okutyebileyo kwe-potassium kunokunceda ukunciphisa uxinzelelo lwegazi (, , ).

Uphononongo lwezifundo ezilawulwayo ze-22 zafumanisa ukuba ukutya okuninzi kwe-potassium kunciphise uxinzelelo lwegazi lwe-systolic (elona nani liphezulu ekufundeni) ngo-7 mm Hg. Esi siphumo sasinamandla kakhulu kubantu abanoxinzelelo lwegazi lokuqala.).

Enye iminerali ebalulekileyo yokulawula uxinzelelo lwegazi yi-magnesium. Ibhanana encinci ebomvu ibonelela malunga ne-8% yeemfuno zakho zemihla ngemihla zale minerali.

Uphononongo lwezifundo ezili-10 eziphawulwe ukuba ukwandisa ukutya kwakho nge-100 mg ngosuku kunokunciphisa umngcipheko woxinzelelo lwegazi ukuya kuthi ga kwi-5% ().

Ukongeza, ukwandisa ukutya kwakho kwe-magnesium kunye ne-potassium kunokusebenza ngakumbi ekunciphiseni uxinzelelo lwegazi kunokutya ngaphezu kokutya enye yeeminerali ().

isishwankathelo Iibhanana ezibomvu zizityebi
i-potassium kunye ne-magnesium. Ukwandisa ukuthatha kwakho kwezi minerali zimbini kunokunceda
ukunciphisa uxinzelelo lwegazi.

3. Ukuxhasa impilo yamehlo

Iibhanana ezibomvu zine-carotenoids-imibala enika isiqhamo ulusu lwazo olubomvu ().

kunye ne-beta-carotene zimbini ze-carotenoids ezifumaneka kwiibhanana ezibomvu ezikhuthaza impilo yamehlo.

Ngokomzekelo, i-lutein inokunceda ukukhusela i-macular degeneration ehlobene neminyaka (AMD), isifo samehlo esinganyangekiyo kunye nonobangela ophambili wokungaboni (, ).

Ngapha koko, uphononongo lwezifundo ezi-6 lufumene ukuba ukutya ukutya okutyebileyo kwelutein kunokunciphisa umngcipheko wokwehla kwe-macular enxulumene nobudala ngama-26% ().

I-Beta-carotene yenye i-carotenoid exhasa impilo yamehlo, kwaye iibhanana ezibomvu zibonelela ngakumbi kunezinye iintlobo zebhanana ().

IBeta-carotene inokuguqulwa ibe yivithamin A emzimbeni wakho – enye yezona zinto zibalulekileyo ().

isishwankathelo Iibhanana ezibomvu ziqulathe
i-carotenoids efana ne-lutein kunye ne-beta-carotene exhasa impilo yamehlo kwaye inako
ukunciphisa umngcipheko wakho wokwehla kwe-macular.

4. Zityebile kwiiAntioxidants

Njengezinye iziqhamo kunye nemifuno, iibhanana ezibomvu ziqulethe. Ngapha koko, babonelela ngezixa eziphezulu ze-antioxidants ezithile kuneebhanana ezityheli ().

Ii-Antioxidants ziikhompawundi ezithintela ukonakala kweeseli ezibangelwa ziimolekyuli ezibizwa ngokuba zii-radicals zasimahla. Ukugqithiswa kwama-radicals asimahla emzimbeni wakho kunokukhokelela ekungalinganini okwaziwa njengoxinzelelo lwe-oxidative, olunxulunyaniswa neemeko ezifana nesifo sentliziyo, isifo seswekile kunye (, , ).

Ii-antioxidants eziphambili kwiibhanana ezibomvu ziquka ():

carotenoids
iianthocyanins
vitamin C
dopamine

Ezi antioxidants zinokubonelela ngezibonelelo zempilo ezikhuselayo. Ngokomzekelo, uphononongo olucwangcisiweyo lufumene ukuba ukutya kwe-anthocyanins kunciphisa umngcipheko we-coronary heart disease nge-9% ().

Ukutya iziqhamo ezityebileyo kwi-antioxidants, njengeebhanana ezibomvu, kunokunciphisa umngcipheko wezifo ezithile ezingapheliyo (, ).

isishwankathelo Iibhanana ezibomvu zizityebi
ezininzi ze-antioxidants ezinokuthintela umonakalo weseli obangelwa yi-radicals yamahhala kunye
ukunciphisa ingozi yezifo ezithile.

5. Ingayixhasa iNkqubo Yakho Yamajoni omzimba

Iibhanana ezibomvu zizityebi kwiivithamini C kunye ne-B6. Ezi zondlo zibalulekile kukhuselo lomzimba olusempilweni ().

Ibhanana encinci ebomvu inika i-9% kunye ne-28% ye-RDA yeevithamini C kunye ne-B6, ngokulandelanayo.

yongeza ukhuselo lomzimba ngokomeleza amajoni akho omzimba. Ngenxa yoko, uphando oluthile lubonisa ukuba ukunqongophala kwevithamin C kunokunxulunyaniswa nomngcipheko wokosuleleka., ).

Nangona ukunqongophala kwevithamin C kunqabile eUnited States - kuchaphazela malunga ne-7% yabantu abadala - kubalulekile ukuqinisekisa ukutya okwaneleyo.).

Iibhanana ezibomvu zikwadlala indima ebalulekileyo ekuxhaseni amajoni akho omzimba.

Enyanisweni, ukunqongophala kwevithamin B6 kunokunciphisa imveliso yomzimba wakho weeseli ezimhlophe zegazi kunye ne-immune antibodies, zombini ukulwa nosulelo ().

isishwankathelo Iibhanana ezibomvu zilungile
umthombo wevithamin C kunye ne-vitamin B6, eziyivithamini ezikhuthaza ukomelela
amajoni omzimba kunye nokulwa nezifo.

6. Ngamana iyiphucula iMpilo yokuTyalisa

Iibhanana ezibomvu zixhasa inkqubo yakho yokwetyisa ngeendlela ezininzi.

Iqulethe prebiotics

I-prebiotics luhlobo lwefayibha ezondla iibhaktheriya zakho eziluncedo zamathumbu. Njengeebhanana ezityheli, iibhanana ezibomvu zingumthombo ogqwesileyo wefiber prebiotic.

I-Fructooligosaccharides lolona hlobo luphambili kwiibhanana, kodwa zikwanazo nenye ebizwa ngokuba yi-inulin.).

I-prebiotics kwiibhanana inokunciphisa ukuqunjelwa, yonyusa ukwahlukana kweebhaktheriya ezilungileyo zamathumbu, kunye nokunciphisa ukuqhina (, ).

Olunye uphando lufumene ukuba ukuthatha i-8 grams ye-fructo-oligosaccharides ngosuku kwiiveki ze-2 kwandisa inani leebhaktheriya eziluncedo zamathumbu ngamaxesha e-10.).

Umthombo olungileyo wefiber

Ibhanana encinci ebomvu inika i-3 grams yefiber, okanye malunga ne-10% ye-RDI yesi sondlo.

Ukutya kuluncedo kwinkqubo yakho yokwetyisa ngo (, ):

nyusa
ukuhamba kwamathumbu rhoqo
réduire
ukuvuvukala emathunjini akho
khuthaza
ukukhula kwe

Ukongezelela, ukutya okuphezulu kwifiber kunokunciphisa umngcipheko wesifo sofuba (IBD).

Uphononongo lwabafazi be-170 bafumanisa ukuba ukutya okuphezulu kwe-fiber - xa kuthelekiswa nokutya okuphantsi kwe-fiber - kwakudibene nokunciphisa i-776% kwingozi ().

isishwankathelo Iibhanana ezibomvu zizityebi
prebiotics kunye nefayibha, ezixhasa ukugaywa okufanelekileyo kwaye zinokunciphisa umngcipheko wakho
kwi-IBD.

7. Kumnandi kwaye kulula ukongeza kwisidlo sakho

Ukongeza kwiinzuzo zabo zempilo, iibhanana ezibomvu zimnandi kwaye kulula ukuzitya.

Zii-snack ezilungele kakhulu kwaye ziphathwayo. Ngenxa yencasa yazo eswiti, iibhanana ezibomvu zikwabonelela ngendlela enempilo yokwenza iresiphi ngokwendalo ibeswiti.

Nazi ezinye iindlela zokongeza iibhanana ezibomvu kwisidlo sakho:

Ziphose ku
ismoothie.
Zinqumle kwaye uzisebenzise njengento yokuhombisa
ngenxa .
Umkhenkce kwaye udibanise iibhanana ezibomvu
ice cream yasekhaya.
Dibanisa ishwamshwam elimnandi.

Iibhanana ezibomvu nazo zongezelelo olukhulu kwiimuffins zasekhaya, iipancakes kunye neeresiphi zesonka.

isishwankathelo Iibhanana ezibomvu zilungile
I-snack ephathekayo. Incasa yabo eswiti ikwabenza bongezelelo olukhulu kwizinto ezahlukeneyo
iiresiphi.

Iibhanana ezibomvu ngokuchasene neebhanana ezityheli

Iibhanana ezibomvu zifana nqwa noogxa bazo abatyheli.

Zombini ziyimithombo elungileyo yefiber yokutya kwaye zibonelela ngekhalori ephezulu kunye nomxholo wecarbohydrate.

Nangona kunjalo, ezi ntlobo zimbini zineentsingiselo ezithile. Umzekelo, xa kuthelekiswa , iibhanana ezibomvu (, ):

zincinci kwaye zixinene
yiba nencasa eswiti kancinci
ziqulethe ivithamin C eninzi
zizityebi kwii-antioxidants ezithile
ube buthathaka
Isalathisi se-glycemic index (GI).

Nangona iibhanana ezibomvu ziswiti, zinamanqaku e-GI asezantsi kuneebhanana ezityheli. I-GI sisikali se-0 ukuya kwi-100 esilinganisa indlela ukutya okukhawuleza ngayo ukunyusa amanqanaba eswekile yegazi.

Amanqaku e-GI asezantsi abonisa ukufunxa kancinci egazini. Iibhanana ezityheli zine-avareji ye-GI yamanqaku angama-51, ngelixa iibhanana ezibomvu zenza amanqaku asezantsi kwisikali malunga nama-45.

Ukulandela ukutya okune-GI ephantsi kunokukhuthaza impilo entle kunye namanqanaba asezantsi e-cholesterol (, , , ).

isishwankathelo Iibhanana ezibomvu zincinci
kwaye ziswiti kuneebhanana ezityheli. Zityebile kwizondlo ezithile, njenge
i-antioxidants kunye ne-vitamin C - kodwa ibe ne-GI ephantsi.

Umgca osezantsi

Ibhanana ebomvu isiqhamo esikhethekileyo esinika izibonelelo ezininzi zempilo.

Zizityebi kwii-antioxidants, i-vitamin C kunye ne-vitamin B6. Banikezela ngeekhalori eziphantsi kodwa ukutya okunesondlo, amashwamshwam kunye nezimuncumuncu.

Phakathi kwezinye izinto, izondlo ezikwiibhanana ezibomvu zinokunceda ekuphuculeni intliziyo nempilo yokwetyisa xa zityiwa njengenxalenye yokutya.

I-Tag: kulungile