I-Cape gooseberries (i-makko), eyaziwa nangokuthi i-rasbhari, inezinto ezihlukahlukene futhi ingajatshulelwa ngezindlela ezihlukahlukene. Angadliwa esanda kukhiwa, afakwe kumasaladi ezithelo, asetshenziswe kuma-dessert, enziwe abe ujamu noma amasoso, noma afakwe ezitsheni ezihlwabusayo. Ziyazuzisa nasempilweni. I-Makko iqinisa amasosha omzimba, futhi ilungele impilo yamehlo nokugaya ukudla. Futhi banenkomba ephansi ye-glycemic ebenza baphephe ezigulini ezinesifo sikashukela.

Ekhuluma ne-indianexpress.com, uGuru Prasad Das, i-Senior Dietitian, i-CARE Hospitals, uBhubaneswar wabelane, "Ama-gooseberries aseCape anezinzuzo zezempilo ezingaba khona futhi kufanele abe yingxenye yokudla okunempilo nokuhlukahlukene."

Iphrofayili yokondleka kwe-makko

Iphrofayili yomsoco ye-Cape gooseberries (makko) ngamagremu ayi-100 ihlanganisa:

Amakhalori: 74
Ama-carbohydrate - amagremu angama-16.7
Amaprotheni: 2 amagremu
Amafutha: 0.7 amagremu
I-Fibre: 4.9 amagremu
- I-Vitamin C: 11.2 milligrams (19% yenani Lansuku zonke)
I-Vitamin A: 20 micrograms (2% yenani lansuku zonke)
I-calcium: 9 milligrams (1% yenani lansuku zonke)
- Insimbi: 1 milligram (6% yenani lansuku zonke)

Izinzuzo zezempilo ze-makko

I-Cape gooseberries (i-makko) inikeza izinzuzo ezimbalwa zezempilo ezingaba khona. U-Das wabelane ngazo njengo:

• Umthombo ocebile wama-antioxidants: I-Cape gooseberries inothile ngama-antioxidants, afana ne-vitamin C kanye nama-flavonoids. Ama-Antioxidants asiza ukuvikela umzimba kuma-radicals amahhala ayingozi, anganciphisa ingozi yezifo ezingamahlalakhona.
• Isiza ukuqinisa amasosha omzimba: Okuqukethwe kwe-vitamin C e-Cape gooseberries kungasekela amasosha omzimba anempilo futhi avikele ezifweni nasezifweni.
• Ilungele impilo yamehlo: Ukuba khona kwevithamini A e-Cape gooseberries kusekela ukubona okuhle kanye nempilo yamehlo iyonke.
• Inezici ezingaba zokuqeda ukuvuvukala: Olunye ucwaningo luphakamisa ukuthi ama-gooseberries aseCape angahle abe nezindawo zokulwa nokuvuvukala, okungaba usizo ekwehliseni ukuvuvukala emzimbeni.

Ingabe abanesifo sikashukela bangadla i-makko?

Amajikijolo aseKapa anenkomba ye-glycemic ephansi (GI), okusho ukuthi anomthelela omncane emazingeni kashukela egazini uma kuqhathaniswa nokudla okune-GI ephezulu. Kodwa-ke, kubalulekile ukuthi abanesifo sikashukela baqaphe amazinga kashukela egazini futhi bacabangele inani eliphelele lama-carbohydrate ekudleni kwabo.

“Nakuba amajikijolo aseKapa angafakwa ekudleni komuntu onesifo sikashukela, kuyatuseka ukuthi uwadle ngokusesilinganisweni futhi njengengxenye yohlelo lokudla olulinganiselayo. Ukubonisana nochwepheshe wezokunakekelwa kwempilo noma udokotela obhalisiwe wezokudla kunganikeza isiqondiso esiqondene nomuntu siqu ngokuhlanganisa ama-gooseberries aseCape ekudleni kwesifo sikashukela,” kusho uDas.

Izinto okufanele uzikhumbule

Ngezansi izinto ezimbalwa okufanele uzikhumbule lapho udla i-rasbhari, njengoba kwabelwana ngayo i-Das:

• Ukulinganisela: Nakuba ama-gooseberries aseKapa enikeza izinzuzo zokudla okunomsoco, kubalulekile ukuwasebenzisa njengengxenye yokudla okunomsoco futhi unganciki kuwo kuphela ukuze uthole umsoco.
• Ukungezwani komzimba: Abanye abantu bangase bangezwani ne-Cape gooseberries. Uma wazi izinto ezingezwani nomzimba noma uhlangabezana nanoma yikuphi ukusabela okungekuhle ngemva kokuzisebenzisa, kungcono ukugweme.
• Ukusha nokuhlanzeka: Lapho ukhetha ama-gooseberries aseCape, khetha amasha, avuthiwe. Qinisekisa ukuthi uwageza kahle ngaphambi kokuwadla.