12 Izinzuzo Zezempilo zika-Amla

Ubuwazi ukuthi isithelo esincane, esithambile singaguqula impilo yakho? U-Amla, owaziwa nangokuthi u-gooseberry waseNdiya, ube nomthelela empilweni kahle amakhulu eminyaka. Le ndlu enamandla yokondleka iphakamisa i-punch uma kuziwa ezinzuzweni zezempilo. Ukusuka ekuqiniseni ukungatheleleki kuya ekuthuthukiseni izinwele ezikhazimulayo, i-amla izuze idumela layo lokudla okunamandla ezinhlelweni zemithi yendabuko.

Izinzuzo zika-Amla ziningi futhi zifinyelela kude. Lesi sihloko sihlola izinzuzo eziphezulu ezingu-12 ze-amla empilweni nempilo yakho. Sizocubungula ukubaluleka komsoco kwalesi sithelo esimangalisayo futhi sixoxe ngokusetshenziswa kwaso okuhlukahlukene. Ukwengeza, sizohlola imiphumela engemihle engase icatshangwe. 

Inani Lomsoco ku-Amla

I-Amla, noma i-gooseberry yaseNdiya, iyisizinda somsoco esiqukethe amavithamini abalulekile, amaminerali nezinye izinhlanganisela ezibalulekile. Lesi sithelo esincane sinephrofayili yezokudla okukhangayo enomthelela ezinzuzweni zaso eziningi zezempilo.

• Ukunikezwa kwe-100-gm yamajikijolo ama-amla amasha kuqukethe uvithamini C olingana namawolintshi angama-20, okwenza kube umthombo ohlukile walesi sakhi esibalulekile. Okuqukethwe kwevithamini C ku-amla kusuka ku-193 kuya ku-720 mg ngamagremu ayi-100, kuye ngezinhlobonhlobo. Uma kuqhathaniswa, ijusi ye-amla ingaba nokuqukethwe kwevithamini C okuphezulu kunezinye izithelo eziningi, okuhlanganisa ama-apula, ama-lime, amapomegranati, nezinhlobo ezithile zamagilebhisi.
• I-Amla iphinde ibe nama-carbohydrate amaningi, ibalwa ngaphezu kuka-70% wesisindo sayo esomile. I-fiber ingenye ingxenye ebalulekile, esukela ku-7.2 kuya ku-16.5 amagremu ngamagremu ayi-100 esisindo esomile. 
• Isithelo siqukethe amanani aphakathi amaprotheni (2.0-4.5 g/100g), amaminerali afana ne-iron, i-calcium, ne-phosphorous (2.1-3.1 g/100g), kanye nenani elincane lamafutha (0.2-0.6 g/100g).
• Ngaphezu kukavithamini C, i-amla inikeza ezinye izakhamzimba ezibalulekile. Iqukethe i-vitamin A (290 IU), i-vitamin B1 (30 mg/100g), kanye ne-vitamin E (0.17 mg/100g). Lesi sithelo siwumthombo omuhle we-calcium (25 mg/100g) kanye nensimbi (1 mg/100g).
• Amajikijolo e-Amla anamakhalori amancane kanye noshukela, okuwenza alungele ukudla okulula okunomsoco nokudla. Ingxenye yenkomishi enikezwa amajikijolo e-amla iqukethe amakhalori angama-33 kuphela, angaphansi kwegremu elilodwa lamaprotheni namafutha, amagremu ayisishiyagalombili amacarbohydrates, amagremu amathathu efayibha, futhi awukho ushukela.
• Ngaphezu kwalokho, i-amla inothile ngama-antioxidants, okuhlanganisa ama-flavonols, ama-polyphenols, ama-alkaloids, nama-flavonoids. Lezi zinhlanganisela zixhunywe ezinzuzweni zezempilo, ezifana nenkumbulo ethuthukisiwe kanye nengozi encishisiwe yezimo ezingapheli ezifana Isifo senhliziyo, sikashukela, kanye nomdlavuza.

12 Izinzuzo Zezempilo zika-Amla

Lesi sithelo esincane esiluhlaza sipaka amandla okunomsoco futhi sinikeza izinzuzo eziningi. Nazi izinzuzo ezibalulekile eziyi-12 zokudla i-amla:

1. Iqinisa Amasosha omzimba: I-Amla ingenye yemithombo ecebile kavithamini C, equkethe u-600-700 mg ngesithelo ngasinye. Lokhu okuqukethwe okuphezulu kwe-vitamin C kuthuthukisa ukusebenza kwamangqamuzana omzimba, kusiza umzimba ukulwa nezifo nezifo.
2. Isekela Impilo Yenhliziyo: Ukukhishwa kwe-Amla kusiza ukwehlisa i-cholesterol, ama-triglycerides, namazinga okuvuvukala. Kuyasiza futhi ukwehlisa umfutho wegazi, konke okuyizici eziyingozi ezimweni zenhliziyo.
3. Ikhuthaza Impilo Yesikhumba: Ukugcwala okuphezulu kukavithamini C ku-amla kukhuthaza ukukhiqizwa kwe-collagen, kuthuthukise ukunwebeka kwesikhumba futhi kunciphisa nezimpawu zokuguga. Ukusetshenziswa njalo kungaholela esikhumbeni esikhanyayo, esiqinile.
4. I-Aids Digestion: I-fiber yokudla ka-Amla isekela impilo yokugaya ngokukhuthaza ukunyakaza kwamathumbu okuvamile nokuvimbela ukuqunjelwa.
5. Isekela Ukusebenza Kwesibindi: Ucwaningo lubonisa ukuthi i-amla inezimfanelo ze-hepatoprotective, engase ivikele isibindi ekulimaleni futhi ithuthukise ukusebenza kwaso jikelele.
6. Ukusetshenziswa kwe-Gooseberry Ezinweleni: I-Amla ivame ukusetshenziswa emikhiqizweni yokunakekelwa kwezinwele ukuqinisa izinwele, ukunciphisa ukuqothuka kwezinwele, kanye nokwenza ngcono impilo yekhanda lonke.
7. Ilawula Ushukela Wegazi: I-Amla ingaba nomphumela we-hypoglycemic. Lokhu kusiza ekulawuleni amazinga kashukela egazini, okungazuzisa abantu abanesifo sikashukela.
8. Isekela Impilo Yezinso: Ucwaningo luye lwabonisa ukuthi ukukhishwa kwe-amla kungasiza ukuvikela ukulimala kwezinso nokugcina ukusebenza kwezinso.
9. I-Aids in Weight Management: I-fiber ku-amla ikhuthaza umuzwa wokugcwala, engasiza ekunciphiseni ukudliwa kwamakhalori kukonke.
10. Impilo Yombono: I-Amla iqukethe i-carotene, engasiza ekuthuthukiseni ukubona futhi yehlise ingcuphe yokuwohloka kwe-macular okuhlobene neminyaka.
11. Izakhiwo Ezilwa Nokuvuvukala: Izithako zemvelo zika-Amla zokuqeda ukuvuvukala zisiza ukunciphisa ukuvuvukala futhi zidambise ubuhlungu obuhlobene nezimo zokuvuvukala ezifana sokuqaqamba kwamalunga.
12. Thuthukisa Ukusebenza Kobuchopho: Ama-antioxidants ku-amla asiza ekwenzeni ngcono inkumbulo nokusebenza kwengqondo ngokuvikela ubuchopho emonakalweni we-oxidative.

Ukusetshenziswa kwe-Amla

Nakhu okunye ukusetshenziswa okuvamile kwe-amla:

• I-Dietary Supplement: Iwumthombo omningi kavithamini C, one-100g ye-amla equkethe cishe u-700mg walesi sakhi esibalulekile.
• Imithi ye-Ayurvedic: I-Amla ibilokhu iyisisekelo semikhuba ye-Ayurvedic iminyaka engaphezu kwenkulungwane. Kuyisithako esiyinhloko ku-Chyawanprash, ithoni ye-Ayurvedic ethandwayo esetshenziselwa ukwakha ukuzivikela ngokumelene nomkhuhlane, ukukhwehlela, nezinye izifo.
• Ukusetshenziswa Kokudla: I-Amla isetshenziselwa ukwenza ama-chutneys, ama-raitas, amakhukhamba, nama-subzis. Abanye abantu bayengeza kuma-dals nelayisi noma bayisebenzisele ukulungisa i-rasam.
• Amajusi nama-Smoothies: Enye yezindlela ezilula zokufaka i-amla ekudleni kwakho ngokuyifefa. Ungaba nazo nezinye izithelo noma imifino ukuze udale iziphuzo ezinomsoco.
• Ikhambi Lemvelo: I-Amla isetshenziselwa ukubhekana nokukhathazeka okuhlukahlukene kwezempilo. Kukholakala ukuthi isiza ukuphatha isifo sikashukela, ukulawula ukushaya kwegazi, ukusiza ukugaya, kanye nokusekela ukusebenza kwesibindi.

Imiphumela Emibi Ye-Amla

Nakuba i-amla inezinzuzo eziningi zezempilo, kubalulekile ukuqonda imiphumela yayo engemihle engaba khona. Ukusebenzisa i-amla ngokulinganisela ngokuvamile kuphephile, kodwa ukudla ngokweqile kungaholela ezinkingeni ezihlukahlukene.

• Izinkinga zokugaya zingavela ngenxa yokuqukethwe okuphezulu kwe-amla fiber. Abanye abantu bangase babe nokuqunjelwa, isisu esibuhlungu, noma isifo sohudo lapho bedla i-amla eningi. Ezimweni ezingavamile, ukuphuza i-fiber ngokweqile kungase kubangele ukuqunjelwa noma ukungakhululeki kukholoni.
• I-Amla ingathinta amazinga kashukela egazini. Kubantu abanesifo sikashukela noma abasebenzisa imishanguzo elwa nesifo sikashukela, i-amla ingase yehlise kakhulu ushukela wegazi. Lokhu kungaba yingozi, ikakhulukazi uma kungaqashwa ngokucophelela.
• Abantu abanomfutho wegazi ophansi kufanele baqaphele lapho bedla i-amla. Inganciphisa umfutho wegazi, okungaba yinkinga ezigulini ezine-hypotension.
• Imvelo ye-Amla ene-asidi ingase ibangele ukuba ne-asidi futhi kucasule isisu, ikakhulukazi kubantu abanezinkinga ze-hyperacidity.
• Ukusetshenziswa kwe-amla ngokweqile kungaholela ekuphelelweni kwamanzi emzimbeni ngenxa yezakhiwo zayo zokukhipha isisu. Lokhu kungabangela ukomisa kwesikhumba futhi kube nomthelela ekugugeni ngaphambi kwesikhathi uma kungalinganiswa nokusetshenziswa kwamanzi anele.
• Ngokumangalisayo, i-amla eningi ingaba nomthelela omubi empilweni yezinwele. Kungase kukhuthaze ukoma kwesikhumba, izinwele ukuwa, ukulunywa, kanye nenkwethu.

Ukunciphisa ukusetshenziswa kwe-amla eyodwa noma amabili ngosuku kuhle ukugwema le miphumela emibi. 

Isiphetho

U-Amla unethonya elimangalisayo ngempela empilweni nasenhlalakahleni. Lesi sithelo esincane kodwa esinamandla sipakisha i-punch enomsoco, enikeza izinzuzo eziningi, kusukela ekukhuliseni amasosha omzimba kuya ekusekeleni impilo yenhliziyo. 

Nakuba i-amla iphephile uma iphuzwa ngokusesilinganisweni, kubalulekile ukuqaphela imiphumela engemihle engaba khona. Ukuze uthole okuningi kulokhu kudla okuphambili, namathela emananini anconyiwe futhi uxhumane nodokotela noma isazi sezokudla uma unokuthile okukukhathazayo. 

Dt. I-Sushma
Udokotela Wokudla kanye Nokudla Okunempilo