12 Izinzuzo Omisiwe Black

Kunezinhlobo eziningana nemibala omisiwe etholakalayo. Izithelo zomvini ezimnyama, ezaziwa nangokuthi i-Manukka e-India, sezizuze ukuduma njengokudla okulula okumnandi ngokuhamba kwesikhathi. Lamagilebhisi omisiwe, ajwayele ukubizwa ngokuthi amagilebhisi omisiwe, angagcinwa futhi adliwe isikhathi eside. Indlela evamile yokwenza amagilebhisi amnyama ukusabalalisa amagilebhisi angenambewu ephepheni bese uwayeka ome amasonto amathathu elangeni. Njengoba omisiwe omisiwe, umbala wawo onsundu ushintsha ube mnyama.

Izithelo zomvini ezimnyama zidume ngokunambitheka kwazo okuntekenteke kanye nokuthungwa okunejusi, kodwa zinikeza okungaphezu nje kokunambitheka okumnandi. Izithelo zomvini ezimnyama ziyaziwa ngokukhuthaza isikhumba nezinwele ezinempilo. Ukusebenzisa amagilebhisi amnyama ukuze kwehle isisindo nakho kuphumelela kakhulu ngoba kunothe nge-nutrient fiber, esigcina sizizwa sisuthi isikhathi eside. Ngaphandle komsoco, ama-raisin amnyama aziwa ngezinzuzo ezihlukahlukene zokwelapha nempilo. Ukuze ufunde kabanzi mayelana nezinzuzo eziningi ze-Kishmish emnyama, sicela uqhubeke nokufunda.

Izinzuzo Black Raisins

Okulandelayo ezinye zezinzuzo zokudla omisiwe omnyama nsuku zonke:

1. Gcina ukungcola egazini: Isikhumba esomile futhi esinezinduna singabangelwa ukungcola kwegazi. Ukudla amagilebhisi amnyama nsuku zonke kungathuthukisa ukususwa kobuthi, imfucuza, nokunye ukungcola egazini. Ukwengeza, zisekela isibindi nezinso ekusebenzeni ngokuphumelelayo, njengoba ziwumthombo ocebile wama-antioxidants wemvelo. Enye yezinzuzo zamagilebhisi amnyama owomile yikhono lawo lokuhlanza umzimba nokuqeda ama-radicals mahhala ayingozi.
2. Lawula umfutho wegazi: Izithelo zomvini ezimnyama ezinothe nge-potassium zinezakhiwo ezehlisa amazinga e-sodium futhi zilawule umfutho wegazi. Zingaba usizo ikakhulukazi kubantu ababhekene ne-triglycerides ephezulu, i-cholesterol ephezulu, noma isifo senhliziyo. Uma othile enomfutho wegazi ophakeme, maningi amathuba okuthi wehle ngokuzumayo. Ngakolunye uhlangothi, ukucwilisa omisiwe emanzini kungasiza ukwehlisa umfutho wegazi ophansi.
3. Yehlisa ukuqunjelwa: Izithelo zomvini ezimnyama, ngenxa yokuqukethwe kwawo okuphezulu kwe-fiber, zisebenza njenge-laxative epholile futhi zinganciphisa ukuqunjelwa ngezikhathi ezithile ngokugqugquzela ukugeleza kwamathumbu okuvamile. Abantu abaningi bahlushwa ukuqunjelwa kanye nokuphelelwa amanzi emzimbeni ngenxa yokungondleki kahle kwefayibha, imikhuba yokudla engeyinhle, ukusetshenziswa kukashukela ngokweqile, nokungalingani kwamagciwane amathumbu. Enye inzuzo yokusebenzisa ama-raisin amnyama acwilisiwe ukuthi i-fiber equkethe isekela ukuhlanganiswa kwe-gut biome enempilo.
4. Iqinisa ukuzivikela: Izithelo zomvini ezimnyama ziwumthombo omuhle kakhulu wamavithamini C no-B, aziwa ngezakhiwo zawo zokuqinisa amasosha omzimba. Egcwele ama-antioxidants, angathuthukisa ukusabela kwemvelo kwamasosha omzimba futhi asize ekuvimbeleni izifo.
5. Ukulwa nokuntuleka kwe-iron: Omisiwe anothe nge-iron, i-potassium, ne-calcium, okuwenza abe ikhambi lokudla lokulwa nokuntuleka kwe-iron futhi anciphise ingozi yokuphelelwa igazi. Ngaphezu kwalokho, amagilebhisi omisiwe anethusi, elisekela ukwakheka kwamangqamuzana abomvu egazi. Ngakho-ke, ukufaka amagilebhisi omisiwe acwilisiwe ekudleni kwakho kungasiza ekuvimbeleni ukuphelelwa yigazi.
6. Thuthukisa iphethini yokulala: Izithelo zomvini ezimnyama nazo zingathuthukisa ikhwalithi yokulala. Aqukethe i-melatonin, into esiza ekulawuleni ubuthongo. Ama-antioxidants kumagilebhisi amnyama anciphisa ukucindezeleka kwe-oxidative futhi anciphise izimpawu zokuvuvukala ezihambisana nezinkinga zokulala. Izinzuzo ezengeziwe ze-black kismis zihlanganisa ukukhululeka kumajaqamba esikhathini, ukwehlisa i-cholesterol embi, nokugcina impilo enhle yomlomo. Zingakhuphula futhi amazinga amandla futhi zisize ukunciphisa i-asidi nesilungulela.
7. Gwema ukuguga ngaphambi kwesikhathi: Izithelo zomvini ezimnyama zicebile kuma-antioxidants kanye namakhemikhali e-phytochemicals abalulekile, kokubili okungavikela amangqamuzana esikhumba emonakalweni ongase ubangelwe ukuchayeka elangeni isikhathi eside, amazinga aphezulu okungcola, nezinye izici. Ngokulwa nama-radicals mahhala futhi uvimbele ukucekelwa phansi kwe-Deoxyribonucleic Acid (DNA) emangqamuzaneni esikhumba sethu, aqinisa ukuzivikela kwethu futhi athuthukise kakhulu ukuguquguquka kwemisipha yethu yemisipha. 
8. Yehlisa amazinga e-cholesterol embi: Izithelo zomvini ezimnyama aziqukethe i-cholesterol; esikhundleni salokho, basiza ukunciphisa imiphumela eyingozi ye-Low-Density Lipoproteins (LDL), evame ukubizwa ngokuthi i-cholesterol "embi", emizimbeni yethu. Izithelo zomvini ezimnyama zicebile nge-fibre encibilikayo, isakhi esinciphisa ngempumelelo amazinga e-cholesterol. Iyasiza ekukhipheni i-LDL ohlelweni lokujikeleza kwegazi ngokuyiyisa esibindini. Ngaphezu kokunciphisa amazinga e-cholesterol, amagilebhisi amnyama aqukethe i-polyphenols, uhlobo olukhethekile lwe-antioxidant ephilayo evimbela ama-enzyme amaningi anesibopho sokumuncwa kwe-cholesterol.
9. Vikela ngokumelene ne-anemia: Abantu abahlushwa i-anemia enzima bangazuza kakhulu ngokudla omisiwe omisiwe omnyama. Lezi zithelo zidume ngokuba nensimbi eningi, ukwedlula esezinye izithelo nemifino eminingi. I-ayoni ibalulekile ekukhiqizweni kwamangqamuzana egazi abomvu, okwenza ukusetshenziswa njalo kwamagilebhisi amnyama kube indlela elula yokuhlangabezana nezidingo ze-ayoni zansuku zonke futhi kuvinjwe i-anemia. Izithelo zomvini ezimnyama zingasiza futhi ekwehliseni ezinye izimpawu ze-anemia, njengokukhathala, ibala eliphaphathekile, nokuphelelwa umoya, nakuba bungekho ubufakazi obubambekayo besayensi obutholakala kule ndawo.
10. Isiza ukuthuthukisa inkumbulo: Izithelo zomvini ezimnyama ziwumthombo omuhle wama-anthocyanins, ama-flavonoid, nama-polyphenols, anciphisa umonakalo odalwe ebuchosheni nge-lipid peroxidation. Ngenxa yalokho, bathuthukisa ukufunda nokukhumbula. Ukwengeza, ukugxila kwe-flavonoid kunciphisa ukulimala okubangelwa yi-neuroinflammation futhi kusiza ekuthuthukiseni ukusebenza kwengqondo.
11. Ilungele inhlanzeko yomlomo: Ama-raisin amnyama afakwe emanzini alungile kubantu abanezinkinga zokuphefumula okubi. Zimelana kakhulu nama-bacterium, ziqeda amagciwane namanye amagciwane angase abe khona emlonyeni wakho, ngaleyo ndlela athuthukise inhlanzeko yakho yomlomo iyonke futhi avimbele ukubola kwamazinyo. Ziyazuzisa futhi kubantu abane-osteoporosis ngenxa yokuqukethwe kwabo okucebile nge-calcium. Ngaphezu kwalokho, aqukethe i-Boron, ivithamini ebalulekile emathanjeni aqinile.
12. Ilungele izinwele nesikhumba: Enye inzuzo yamagilebhisi amnyama amandla awo okubambezela ukuncipha kwezinwele nokuba mpunga lapho efakwa ekudleni komuntu kwansuku zonke. Zicebile nge-iron kanye ne-vitamin C, esiza umzimba ekumunceni i-iron futhi inikeze izinwele ukudla okunomsoco. Ngenxa yalokho, ukudla omisiwe omnyama kusiza ukugcina impilo kanye nombala wemvelo wezinwele zethu. Ukusetshenziswa njalo kwamagilebhisi amnyama nakho kungabangela isikhumba esihlanzekile nesicacile, kubambezele ukuqala kokuguga.

Izimpawu zamaRaisins Amnyama

Amagilebhisi amnyama amagilebhisi omisiwe anombala omnyama aziwa ngobumnandi bawo kanye nokuhlafunwa kwawo. Bacebile ngoshukela wemvelo, amavithamini, kanye namaminerali, okwenza kube ukudla okulula okunomsoco futhi okunambithekayo. Ama-raisin avame ukusetshenziswa ekubhakeni, ekuphekeni, nanjengesidlo esilula lapho usohambeni ngenxa yokuphila kwawo okude kweshalofu kanye nezakhamzimba ezigxilile.

Ingabe kulungile ukuphuza amanzi afakwe omisiwe?

Yebo, ngokuvamile kulungile ukuphuza amanzi omisiwe omisiwe acwiliswe kuwo. La manzi, avame ukubizwa ngokuthi amanzi omisiwe omisiwe noma amanzi omisiwe omisiwe, angase aqukathe ezinye izakhamzimba eziphuma kuzithelo zomvini ngesikhathi sokucwiliswa. Futhi, la manzi angaba nezinzuzo zezempilo, kuhlanganise nokusiza ukugaya noma ukunikeza inani elincane lamavithamini namaminerali.

Isiphetho

Izithelo zomvini ezimnyama zinikeza uhla olungenakuqhathaniswa lwezinzuzo zezempilo. Ziwumthombo omangalisayo wamandla, i-fibre, amavithamini, namaminerali, okwenza kube yinzuzo kuwo wonke umuntu. Izinzuzo zezempilo zamagilebhisi amnyama ziba ziningi nakakhulu uma zicwiliswe emanzini ngobusuku bonke. Nokho, kubalulekile ukukhumbula ukuthi ukulinganisela kuyisihluthulelo, njengoba ukusetshenziswa ngokweqile kwamagilebhisi omisiwe kungase kubangele imiphumela engemihle.

UDkt uNksz Sunitha

Udokotela Wezokudla

CARE Hospitals, Musheerabad, Hyderabad

Imibuzo Evame Ukubuzwa

1. Kwenzekani uma sidla amagilebhisi amnyama nsuku zonke?

Ukudla izithelo zomvini ezimnyama nsuku zonke kunganikeza izinzuzo ezihlukahlukene zezempilo ngenxa yokuqukethwe kwazo izakhi, okuhlanganisa amavithamini, amaminerali, nama-antioxidants. Bangase basize ukuthuthukisa ukugaya, ukuqinisa amazinga wamandla, ukusekela impilo yamathambo, futhi kube nomthelela enhlalakahleni yonke. Nokho, ukulinganisela kuyisihluthulelo ngenxa yokuqukethwe kwawo ushukela wemvelo.

2. Mangaki ama-raisin acwilisiwe amahle?

Ayikho inombolo ethile elingana wonke umuntu. Ngokuvamile, isandla esincane (cishe i-10-15 yamagilebhisi) afakwe emanzini ubusuku bonke noma amahora ambalwa angaba usayizi omuhle wokuphakela. 

3. Ingabe ama-raisin amnyama ayandisa I-Hemoglobin?

Yebo, amagilebhisi amnyama anothe ngensimbi, ebalulekile ekukhiqizweni kwe-hemoglobin. Ukusetshenziswa njalo, kanye nokudla okulinganiselayo, kungaba nomthelela ekugcineni amazinga e-hemoglobin enempilo.

4. Ngingakwazi ukucwilisa ama-raisin amnyama ngobusuku obubodwa?

Yebo, ukucwilisa izithelo zomvini ezimnyama ngobusuku obubodwa noma amahora ambalwa kungazithambisa futhi kwenze kube lula ukugayeka. Izithelo zomvini ezicwilisiwe zingase zidliwe ngokuqondile noma zisetshenziswe ekuphekeni okuhlukahlukene.

5. Ingabe amagilebhisi amnyama alungele ukukhula kwezinwele?

Yebo, omisiwe omnyama aqukethe izakhi ezifana nensimbi, uvithamini C, nama-antioxidants angasekela impilo yezinwele nokukhula. Lezi zakhi zisiza ukugcina impilo ye-scalp, iqinise ama-follicles ezinwele, futhi ikhuthaze ukukhula kwezinwele okunempilo.

6. Ingabe amagilebhisi amnyama alungele isifo sikashukela?

Izithelo zomvini ezimnyama, njengazo zonke izithelo ezomisiwe, ziphezulu kushukela wemvelo. Nakuba zinikeza izakhi ezinenzuzo empilweni, abantu abanesifo sikashukela kufanele baqaphe ukudla kwabo futhi bacabangele umthelela emazingeni kashukela egazini. Ukulinganisela nokulawula izingxenye kubalulekile.

7. Ubani okungafanele adle izithelo zomvini ezimnyama?

Abantu abangezwani namagilebhisi noma ama-sulfite kufanele bagweme amagilebhisi amnyama. Futhi, labo abanesifo sikashukela noma izimo ezidinga ukuphathwa ngokucophelela kukashukela kufanele badle izithelo zomvini ezimnyama ngokulinganisela futhi baqaphe amazinga kashukela egazini.

8. Ngingakwazi ukudla izithelo zomvini ezimnyama ngesikhathi sokukhulelwa?

Yebo, izithelo zomvini ezimnyama zingadliwa ngesikhathi sokukhulelwa njengoba zinikeza izakhamzimba ezibalulekile njenge-iron ne-folate, ezibalulekile ekukhuleni kwengane. Kodwa-ke, abesifazane abakhulelwe kufanele bathintane nomhlinzeki wabo wezempilo mayelana nezidingo zabo zokudla kanye nokucatshangelwa.

9. Ngingakwazi ukudla izithelo zomvini ezimnyama ngaphandle kokucwiliswa?

Yebo, ama-raisin amnyama angadliwa ngaphandle kokucwiliswa. Ziyahlafuna futhi zingajatshulelwa njenge-snack noma zengezwe ezitsheni ezihlukahlukene ngaphandle kwesidingo sokucwiliswa.

10. Omisiwe omnyama vs omisiwe ophuzi - yikuphi okuhle?

Kokubili omisiwe omnyama nophuzi kunikeza izinzuzo zomsoco ezifanayo, kodwa zingahluka kancane ngokunambitheka nokubukeka. Izithelo zomvini ezimnyama zivame ukomiswa elangeni, kuyilapho amagilebhisi aphuzi aphathwa nge-sulphur dioxide ukuze agcine umbala wawo. Zombili lezi zinhlobo zinikeza izakhi ezizuzisayo futhi zingajatshulelwa njengengxenye yokudla okulinganiselayo.