Amnandi futhi anamanzi, amagilebhisi awagcini nje ngokunambitheka kodwa futhi anomsoco. Igcwele ama-antioxidants, amagilebhisi - afika ezinhlobonhlobo zezinhlobonhlobo - ayaziwa ukuthi anezindawo zokulwa nokuvuvukala kanye ne-anticancer, futhi asiza ukuthuthukisa impilo yenhliziyo nemithambo yegazi, asekele ukusebenza kobuchopho, futhi alawule amazinga kashukela egazini. Ngakho-ke, akukho ukuphika iqiniso lokuthi ziyisengezo esinempilo ekudleni kwakho.

Ekhuluma ne-indianexpress.com, uSameena Ansari - I-Dietitian Dietitian and Nutritionist, Izibhedlela ze-CARE, i-Hi-Tec City, i-Hyderabad uthe, "Amagilebhisi angumthombo omuhle wama-antioxidants, angasiza ekuvikeleni izifo ezingapheli ezifana nomdlavuza nesifo senhliziyo. amazinga”.

Iphrofayili yokondleka kwenkomishi eyodwa yamagilebhisi

U-Ansari wabelana ngephrofayili yokondleka kwenkomishi eyodwa yamagilebhisi, okungamagremu ayi-151:

Amakhalori: 104
Ama-carbohydrate - amagremu angama-27.3
I-fiber: 1.4 amagremu
Amaprotheni: 1 igremu
Amafutha: 0.2 amagremu
– I-Vitamin C: 16.3% Wenani Lansuku zonke (DV)
– Vitamin K: 18.6% we-DV
– Thiamin: 6.2% ye-DV
- I-Riboflavin: 4.8% ye-DV
– I-Vitamin B6: 5.6% we-DV
– I-Potassium: 8.6% we-DV
– Ithusi: 4% we-DV

Ingabe abanesifo sikashukela bangadla amagilebhisi?

Iziguli ezinesifo sikashukela akudingekile ukuba ziyeke ukudla amagilebhisi ngokuphelele, kodwa kufanele ziqaphele ubukhulu bezingxenye zazo futhi ziqaphe amazinga kashukela egazini njalo. "Iziguli ezinesifo sikashukela zingadla amagilebhisi ngokulinganisela, njengengxenye yokudla okulinganiselayo. I-American Diabetes Association incoma ukuthi abantu abanesifo sikashukela bangadli amagremu angaphezu kuka-15 ama-carbohydrate avela esithelweni ngesikhathi esisodwa, okucishe kufane nesithelo esisodwa esincane noma ingxenye yenkomishi yamagilebhisi, "kwabelane u-Ansari.

Izinto okufanele uzikhumbule

Ngezansi izinto okudingeka uzikhumbule lapho udla amagilebhisi:

– Amagilebhisi awukudla okulula okunempilo kubantu abaningi, kodwa anoshukela omningi nama-calories. Ngakho-ke, kubalulekile ukuwasebenzisa ngokulinganisela.
- Abantu abathatha imithi enciphisa igazi kufanele bakugweme ukudla amagilebhisi amaningi noma ijusi yamagilebhisi ngoba kungase kuphazamise ukujiyisa kwegazi.
- Abanye abantu bangase bangezwani namagilebhisi, ngakho-ke kubalulekile ukuqaphela lapho ungenisa ekudleni kwakho.

U-Ansari waphetha ngokuthi, “Amagilebhisi angaba isengezo esinempilo ekudleni okulinganiselayo, kodwa kufanele adliwe ngokulinganisela, ikakhulukazi kubantu abanesifo sikashukela.Ukudla okuhlukahlukene okuhlanganisa uhla lwezithelo nemifino kubalulekile empilweni nasenhlalakahleni yonke”.