Amagwava anoshukela futhi anamanzi awagcini nje ngokucebile ukunambitheka kodwa alayishwe imisoco eminingi futhi. Ziwumthombo omuhle kakhulu kavithamini C, zicebile ngemicu yokudla, zilungele impilo yenhliziyo, futhi ingasiza ekwehliseni amazinga kashukela egazini. Ama-guavas nawo ayinketho enhle kakhulu yokudla okulula uma udla. Evuma futhi ebiza lesi sithelo esithobekile ngokuthi “ukudla okuphezulu”, uDkt. amrood inothile ngama-antioxidants, i-iron, i-calcium, kanye ne-vitamin C.

“Eqinisweni, inovithamini C ophindwe kane uma kuqhathaniswa namawolintshi, yingakho ithole nesihloko sokubizwa nge-superfruit,” kusho uDkt Sushma.

Iphrofayili yokondleka kwegwava
Ukwakheka komsoco kagwava kuyehluka kancane ngokuya ngobukhulu nokuhluka kwawo. Kodwa-ke, ngezansi ukubukezwa okuvamile kokwakheka kokudla okunomsoco kwengxenye ye-100-gram yamagwava avuthiwe, njengoba kwabelwa uDkt Sushma.

• Amakhalori: 68
• Amakhabhohayidrethi: 14 amagremu
• Umucu: 5 amagremu
• Amaprotheni: 2.6 amagremu
• Amafutha: 0.9 amagremu
• I-Vitamin C: 228.3 milligrams 380% Ivelu Yansuku zonke (DV)
• Vitamin A: 624 amayunithi amazwe ngamazwe 13% DV
• Ifolda: 49 micrograms 12% DV
• I-Potassium: 417 milligrams 12% DV
• Magnesium: 22 milligrams 6% DV

Izinzuzo zezempilo zikagwava

I-guava igcwele imisoco futhi inothile ngama-antioxidants. Ngezansi kunezinzuzo ezithile zezempilo zegwava, njengoba kwabelwa uDkt Sushma.

Inothile nge-vitamin C: I-Guava iwumthombo omuhle kakhulu we uvithamini C, esiza ukuqinisa amasosha omzimba futhi kukhuthaze ukwakheka kwe-collagen kwesikhumba esinempilo.

Impilo yamehlo: I-Guava iqukethe uvithamini A, obalulekile ekugcineni umbono omuhle nokuvimbela ukuwohloka kwe-macular okuhlobene neminyaka.

Okuphezulu kokuqukethwe kwe-fiber: I-Guava iphezulu ku-fiber yokudla, ngakho-ke, isiza ukugaya, ikhuthaza ukusutha, futhi ivimbele ukuqunjelwa.

Izici ze-Antioxidant: I-Guava iqukethe ama-antioxidants asiza ukuvikela amangqamuzana emonakalweni obangelwa ama-radicals mahhala, anciphisa ingozi yezifo ezingapheli.

Ukulawula ushukela wegazi: I-fiber eku-guava isiza ukulawula amazinga kashukela egazini, iyenze ibe wusizo kubantu abanesifo sikashukela.

Impilo yenhliziyo: I-Guava iphansi ngamafutha agcwele futhi cholesterol kuyilapho ucebile ku-fiber yokudla kanye ne-potassium, okufaka isandla enhliziyweni enempilo.

Ingakanani igwava engadliwa yiziguli ezinesifo sikashukela?

"I-Guava inenkomba ephansi ye-glycemic futhi ine-fiber ephezulu. Ingasiza ekulawuleni amazinga kashukela egazini," kusho uDkt Sushma. Ubuye wengeza ngokuthi iziguli ezinesifo sikashukela zingadla amagwava ngokulinganisela. Kodwa-ke, kubalulekile ukubonisana nochwepheshe bezokunakekelwa kwempilo ukuze uthole usayizi wengxenye ofanele kanye nemvamisa ngokusekelwe ezidingweni zomuntu ngamunye.

Ingabe i-guava iyisinqumo esihle sokulahlekelwa isisindo?

I-Guava ingaba yisinqumo esihle sokulahlekelwa isisindo ngenxa yekhalori ephansi futhi i-fiber ephezulu okuqukethwe. "I-Fiber ithuthukisa imizwa yokugcwala futhi ithuthukisa nokugaya ukudla. Ngaphezu kwalokho, ugwava yisithelo esinomsoco esinamafutha amancane namavithamini namaminerali amaningi," kwazisa uDkt Sushma. Kodwa-ke, kubalulekile ukufaka ugwava njengengxenye yokudla okunomsoco kanye nokugcina ukuntuleka kwekhalori ukuze ulahlekelwe isisindo.

Izinto okufanele uzikhumbule

Ngezansi izinto ezimbalwa okufanele uzikhumbule, njengoba kusikiselwe uDkt Sushma:

Ukungezwani komzimba: Abanye abantu bangase babe ne-allergic ku-guava, ngakho-ke kubalulekile ukuqaphela uma une-allergies yesithelo eyaziwayo.

Ukusetshenziswa kwezibulala-zinambuzane: Khetha amagwava emvelo noma nini lapho kunokwenzeka ukuze unciphise ukuchayeka ezibulala-zinambuzane.

Ukuvuthwa kwesithelo: Khetha amagwava avuthiwe kodwa angathambile kakhulu noma alimele ukuze uthole ukunambitheka okungcono kakhulu kanye nevelu yokondleka.

Ukudla okulinganiselayo: Ngenkathi guava inomsoco, kubalulekile ukudla izinhlobonhlobo zokudla ukuze uhlangabezane nazo zonke izidingo zakho zokudla okunomsoco.

Ukucatshangelwa komuntu ngamunye: Cabangela izidingo zakho ezithile zokudla, izinto ezingezwani nomzimba, nezimo zezokwelapha lapho uhlanganisa igwava ekudleni kwakho.