Lychees 101: Zowona Zakudya Zabwino ndi Ubwino Wathanzi

Zamkati

• Mfundo Zakudya Zakudya
• Carbs ndi Fibers
• Mavitamini ndi Mchere
• Zomera Zina Zomera
• Oligonol
• Ubwino Wopindulitsa Waumoyo
• Zotsatira Zoyipa ndi Kuda Nkhawa Kwawo
• Mfundo Yofunika Kwambiri

Nyimbo (Litchi chinensis) - amatchedwanso litchi kapena lichee - ndi zipatso zazing'ono zotentha zochokera kubanja la soapberry.

Zipatso zina zotchuka m'banjali ndi rambutan ndi longan.

Ma Lychees amakula kumadera otentha padziko lonse lapansi ndipo amadziwika kwambiri ku China, komanso ku Southeast Asia.

Amadziwika chifukwa cha kukoma kwawo kokoma komanso kwamaluwa, nthawi zambiri amadyedwa mwatsopano ndipo nthawi zina amagwiritsidwa ntchito m'mazira oundana kapena kuwapanga juzi, vinyo, sherbert, ndi jelly.

Ndi gwero labwino la mavitamini, michere, ndi ma antioxidants athanzi.

Ma Lychees ali ndi khungu losadya, lofiira, lofiirira, lomwe limachotsedwa musanadye. Mnofu wake ndi woyera ndipo wazungulira mbewu yakuda pakati.

Mfundo Zakudya Zakudya

Ma Lychees amapangidwa ndimadzi ndi ma carbs - omwe amapanga 82% ndi 16.5% ya zipatso, motsatana ().

Kutulutsa ma 3.5-gramu (100 gramu) yama lychees atsopano kumapereka izi. Gome ili m'munsi likuwonetsa michere yayikulu yama lychees atsopano ():

• Ma calories: 66
• Mapuloteni: 0.8 magalamu
• Ma carbs: 16.5 magalamu
• Shuga: 15.2 magalamu
• CHIKWANGWANI: 1.3 magalamu
• Mafuta: 0.4 magalamu

Carbs ndi Fibers

Kuwonjezera madzi, lychees ali makamaka wapangidwa ndi carbs.

Lychee imodzi - yatsopano kapena yowuma - imakhala ndi 1.5-1.7 magalamu a carbs ().

Ma carbs ambiri mu ma lychees amachokera ku shuga, omwe amachititsa kuti azisangalala. Iwo ali ndi fiber yochepa.

Mavitamini ndi Mchere

Ma Lychees ndi gwero labwino la mavitamini ndi michere yambiri, kuphatikiza:

• Vitamini C: Mavitamini ochuluka kwambiri mu ma lychees. Liki imodzi imapereka pafupifupi 9% ya Reference Daily Intake (RDI) ya vitamini C ().
• Mkuwa: Ma Lychees ndi gwero labwino lamkuwa. Kudya mkuwa wosakwanira kumatha kukhala ndi zovuta paumoyo wamtima ().
• Potaziyamu: Chakudya chofunikira chomwe chingalimbikitse thanzi la mtima mukamadya mokwanira ().

Ma Lychees amapangidwa makamaka ndi madzi ndi ma carbs, ambiri mwa iwo ndi shuga. Poyerekeza ndi zipatso zina zambiri, ndizochepa. Amakhalanso ndi vitamini C ambiri ndipo amapereka mkuwa ndi potaziyamu wochuluka.

Zomera Zina Zomera

Monga zipatso zina, ma lyche ndi gwero labwino lazinthu zosiyanasiyana zama antioxidant.

M'malo mwake, akuti ali ndi michere yambiri ya antioxidant polyphenols kuposa zipatso zina zingapo wamba ().

Antioxidants muma lychees ndi awa:

• Epicatechin: Flavonoid yomwe imatha kukonza thanzi la mtima ndikuchepetsa chiopsezo cha khansa ndi matenda ashuga (,).
• Rutin: Flavonoid yomwe ingateteze ku matenda osachiritsika, monga khansa, matenda ashuga, ndi matenda amtima (,).

Oligonol

Oligonol ndizowonjezera zakudya zomwe zimatchulidwa kawirikawiri pokhudzana ndi ma lychees.

Ndi mankhwala osakaniza okhala ndi ma antioxidants (proanthocyanidins) ochokera ku khungu la tchere ndi tiyi wobiriwira, wopangidwa ndi Amino Up Chemical Corporation ku Japan.

Ma antioxidants amasinthidwa ndi mankhwala kuti achulukitse kutuluka m'matumbo ().

Kafukufuku wochuluka akuwonetsa kuti Oligonol amachepetsa mafuta am'mimba, kutopa, ndi kutupa mutatha kuchita masewera olimbitsa thupi (, 10,,).

Komabe, popeza sichipezeka mwachilengedwe mu zipatso za lychee, zotsatira zake zaumoyo sizikugwira ntchito kuma lychees.

Monga zipatso ndi ndiwo zamasamba, ma lychees ndi gwero labwino la ma antioxidants ndi mankhwala ena athanzi. Izi zikuphatikizapo epicatechin ndi rutin. Ma lychees atsopano alibe Oligonol iliyonse, monga momwe amanenera nthawi zambiri.

Ubwino Wopindulitsa Waumoyo

Zotsatira zathanzi la ma lychees sizinaphunzirebe.

Komabe, kuphatikiza zipatso ndi ndiwo zamasamba zosiyanasiyana pazakudya zanu kumatha kukhala ndi thanzi labwino komanso kuchepetsa chiopsezo cha matenda angapo opatsirana (,,).

Ma Lychees amakhala ndi michere yambiri yathanzi, mavitamini, ndi ma antioxidants, monga potaziyamu, mkuwa, vitamini C, epicatechin, ndi rutin.Izi zitha kuthandiza kuteteza matenda amtima, khansa, ndi matenda ashuga (,,,).

Kafukufuku wazinyama akuwonetsanso kuti kutulutsa kwa lychee kumatha kuthana ndi khansa ya chiwindi ().

Komabe, maphunziro owonjezera amafunikira kuti atsimikizire zabwino za ma lychees mwa anthu.

Zovuta za ma lychees sizinaphunzire mwachindunji. Komabe, ali ndi michere yambiri komanso ma antioxidants omwe ndi ofunikira paumoyo.

Zotsatira Zoyipa ndi Kuda Nkhawa Kwawo

Akamadyedwa pang'ono ngati gawo la chakudya chopatsa thanzi, ma lychese alibe zovuta zina zathanzi.

Komabe, ma lychees adalumikizidwa ndi kutupa kwaubongo ku South ndi Southeast Asia.

Kaya ma lychees ali ndi vuto sizodziwika bwino, koma asayansi aganiza kuti poizoni wa hypoglycin A akhoza kukhala ndi vuto. Maphunziro owonjezera amafunikira (,).

Kuphatikiza apo, ma lychees amatha kuyambitsa zovuta zina ().

Ngakhale ma lychees adalumikizidwa ndi kutupa kwaubongo m'malo ena a Asia, sizikudziwika kuti ndiwo amachititsa. Kudya ma lychees moyenera kuyenera kukhala kotetezeka kwa anthu ambiri.

Mfundo Yofunika Kwambiri

Ma Lychees ndi otchuka ku Southeast Asia ndi China koma osafala kwenikweni m'maiko ena.

Amakhala ndi kukoma kokoma komanso kwamaluwa ndipo ndi gwero labwino la vitamini C komanso ma antioxidants angapo opindulitsa. Izi zimawapangitsa kukhala owonjezera pa zakudya zabwino.