I-Phalsa, eyaziwa nangokuthi i-Grewia asiatica, isithelo esishisayo esivame ukutholakala eNdiya, ePakistan nakwamanye amazwe aseNingizimu-mpumalanga ye-Asia. Leli jikijolo elincane elimnyama elinsomi, elinambitheka kamnandi nelimuncu liqukethe ama-anthocyanin flavonoid avikela umdlavuza. Iphezulu ku-potassium, iphansi ku-sodium futhi ingumngane omuhle wezinhliziyo zethu. Ngaphandle kokuvikela izinhliziyo zethu, lihlanza igazi, lilawule ukushaya kwegazi futhi amazinga e-cholesterol. Ukudla okupholisayo okwenza kuphelele ehlobo.

Ekhuluma ne-indianexpress.com, uSanobar Sidrah, Udokotela Omkhulu Wezokudla, Izibhedlela Ze-CARE, eNampally, e-Hyderabad uthe, “I-Phalsa yisithelo esiphundu esingajatshulelwa ngezindlela ezahlukene, okuhlanganisa nesisha, njenge-sherbet, noma sengezwe kuma-dessert nama-dessert. amasaladi. Ukunambitheka kwayo okuyingqayizivele kanye nezinzuzo zezempilo kukwenza kube ukwengeza okujabulisayo ekudleni kwakho kwasehlobo”.

Iphrofayili yomsoco we-phalsa

Nakuba amanani athile okudla okunempilo angahluka kancane kuye ngomthombo, nansi umbono ojwayelekile wephrofayili yokudla okunomsoco we-phalsa ngamagremu ayi-100:

Amakhalori: Cishe amakhalori angama-50-60
Ama-carbohydrate: Cishe i-13-14 amagremu
I-Fiber: Cishe amagremu angu-2-3
Amaprotheni: Cishe i-0.6-1 igremu
- Amafutha: Ngaphansi kuka-0.5 amagremu
Uvithamini C: Umthombo omuhle kavithamini C, ohlinzeka cishe ngamamiligremu ayi-15-20 ngamagremu ayi-100
- I-calcium: Cishe ama-milligram angama-20-30
– Insimbi: Cishe 0.6-0.8 milligrams

Izinzuzo zezempilo ze-phalsa

I-Phalsa inezinzuzo eziningi zezempilo. USidrah wabelane ngazo ngokuthi:

1. Inothile ngama-antioxidants: I-Phalsa inothile ngama-antioxidants, asiza ukuvikela umzimba kuma-radicals mahhala futhi anciphise ukucindezeleka okwenziwe nge-oxidative.

2. Inezici zokupholisa: I-Phalsa inemiphumela yokupholisa emzimbeni futhi ingasiza ekunikezeni impumuzo phakathi nezinyanga ezishisayo zasehlobo.

3. Ukufakwa kwamanzi: I-Phalsa inokuqukethwe okuphezulu kwamanzi, okwenza kube isithelo esiqabulayo esiza ekugcineni amazinga e-hydration.

4. Impilo yokugaya ukudla: The fiber okuqukethwe ku-phalsa kusiza ekugayeni ukudla futhi kusiza ekuvimbeleni ukuqunjelwa.

5. Ukwandisa uvithamini C: I-Phalsa ingumthombo omuhle we i-vitamin C, esekela umsebenzi wokuzivikela omzimba futhi isiza ekukhiqizeni i-collagen.

Kungani i-phalsa idumile ezinyangeni zasehlobo

Izithelo ze-Phalsa kanye nejusi ye-phalsa zithokozisa phakathi nezinyanga zasehlobo ezishisayo ngenxa yezindawo zokupholisa. Izakhiwo zokupholisa zezithelo ze-phalsa zibangelwa izici eziningana. USidrah wabelane ngazo ngokuthi:

1. Amanzi aphezulu: Isithelo se-Phalsa sinokuqukethwe okuphezulu kwamanzi, okunomthelela ekupholiseni kwaso. Ukudla ukudla okunamanzi amaningi kusiza ekugcineni ukugeleza kwamanzi kanye nokulawula izinga lokushisa lomzimba, okukwenza kuqabule ikakhulukazi phakathi nezinyanga ezishisayo zasehlobo.

2. Ama-asidi emvelo: Izithelo ze-Phalsa ziqukethe ama-asidi emvelo afana ne-malic acid kanye i-citric acid, okuyinikeza ukunambitheka okubabayo. Lawa ma-acids anomphumela wokupholisa umzimba ngokuvuselela ukukhiqizwa kwamathe futhi akhuthaze ukuzwa okuqabulayo.

3. Amakhemikhali e-Phytochemicals: Izithelo ze-Phalsa zicebile kuma-phytochemicals ahlukahlukene, kuhlanganise flavonoid kanye nama-anthocyanins, aziwa ngezici zawo zokulwa ne-antioxidant. Lezi zinhlanganisela zingasiza ekunciphiseni ukuvuvukala nokucindezeleka okwenziwe nge-oxidative emzimbeni, okungaba nomthelela emuzweni wokuphola nokunethezeka.

4. Izinkolelo zendabuko: Ku-Ayurveda kanye nezinhlelo zemithi yendabuko, i-phalsa kukholakala ukuthi inezindawo zokupholisa futhi ngokuvamile inconywa ukulwa nokuphazamiseka okuhlobene nokushisa. Nakuba izifundo zesayensi kulezi zimangalo zendabuko zilinganiselwe, zinomthelela ekuboneni i-phalsa njengesithelo sokupholisa.

I-Phalsa fruit vs i-phalsa juice

Zombili izithelo ze-phalsa ne-phalsa sherbet zinikeza izinzuzo ezifanayo, njengemiphumela yokupholisa, hydration, kanye nokwesekwa kokugaya ukudla. Isithelo se-Phalsa singajatshulelwa njengesithelo sonke, kuyilapho i-phalsa sherbet inikeza indlela eqabulayo nenambitheka yokudla isithelo.

"I-Phalsa sherbet inikeza isipiliyoni esimnandi futhi esiqeda ukoma, okwenza kube ukukhetha okudumile phakathi nenkathi yasehlobo. Kodwa kubantu abanesifo sikashukela kungcono ukugwema ukuthatha i-phalsa ngendlela ye-sherbet ngenxa ye-sweetener eyengeziwe kanye nokususwa kwe-fiber," kusho uSidrah.

Ingabe abanesifo sikashukela bangadla i-phalsa?

I-Phalsa ibhekwa njengenzuzo yokulawula isifo sikashukela ngenxa yaso inkomba ephansi ye-glycemic kanye nokuqukethwe okuphezulu kwe-fiber. "Inkomba ye-glycemic ephansi isho ukuthi inomthelela omncane emazingeni kashukela egazini, okwenza kube ukukhetha kwesithelo esifanele kulabo abanesifo sikashukela. Okuqukethwe kwe-fiber kusiza ukubambezela ukumuncwa kukashukela, kukhuthaze ukulawula okungcono ushukela wegazi," kuchaza uSidrah.

Kodwa-ke, njengakunoma yikuphi ukucatshangelwa kokudla okulawula isifo sikashukela, kubalulekile ukuthintana nochwepheshe bezokunakekelwa kwempilo noma udokotela obhalisiwe wezokudla ukuze uthole iseluleko esiqondene nawe.

Izinto okufanele uzikhumbule

Ngezansi kunezinto ezimbalwa okufanele uzikhumbule, njengoba kwabelwane ngazo nguSidrah, lapho udla i-phalsa.

1. Ukungezwani komzimba: Abanye abantu bangase bangezwani ne-phalsa, ngakho-ke kubalulekile ukuqaphela uma unokungezwani komzimba nezithelo ezifanayo.

2. Ukusetshenziswa kwezibulala-zinambuzane: Lapho udla i-phalsa, khetha izinhlobo eziphilayo noma ezikhule ngokwemvelo ukuze unciphise ukuchayeka ezibulala-zinambuzane.

3. Ukuhlukahluka: Ukwakhiwa komsoco we-phalsa kungahluka kancane kuye ngezici ezifana nezimo ezikhulayo kanye nokuvuthwa kwezithelo.

4. Izidingo zomuntu ngamunye: Nakuba i-phalsa inikeza izinzuzo ezihlukahlukene zezempilo, kubalulekile ukucabangela izimo zakho zempilo ngazinye kanye nezidingo zokudla lapho ukuhlanganisa ekudleni kwakho.