I-Cherry sesinye seziqhamo eziyimfuneko kwiinyanga zasehlotyeni. Iicheri, zombini zinencasa kwaye zinezibonelelo ezininzi zempilo, zingumthombo wokutya ofanelekileyo wokulawula ubunzima kunye nempilo esempilweni. Ngoko ke, zingaphi iikhalori ezikwi-1 cherry okanye i-100 grams ye-cherries? Kweli nqaku, siza kuxubusha ngokweenkcukacha ukuba zingaphi iikhalori ezikhoyo kwi-cherries, yintoni ixabiso labo lezondlo kunye nokuba zeziphi iinzuzo zabo zempilo.
Zingaphi iikhalori ezikwicheri?
Ixabiso le-caloric lama-cherry liyahluka ngokuxhomekeka kwisixa esisetyenzisiweyo. Nanga amaxabiso eekhalori zama-cherries kwiindawo ezahlukeneyo:
| Isahlulo | Iikhalori (kcal) |
|---|---|
| I-cherry eyi-1 | 5 |
| I-cherry eyi-10 | 50 |
| 100 grams ze cherry | 50 |
Ixabiso lesondlo seeCheri
Amaxabiso esondlo aqulethwe kwi-100 grams ye-cherry e-1 ami ngolu hlobo lulandelayo:
| Ixabiso lezondlo | nge 100 grams | Iziqwenga ezi-1 (8 grams) | Ixabiso lemihla ngemihla nge-100 grams* |
|---|---|---|---|
| Ikhalori | Kcal 50 | Kcal 5 | - |
| ekudleni | 12.2 g | 0.98 g | 4% |
| sugar | 8 g | 0.64 g | - |
| protein | 1.0 g | 0.08 g | 2% |
| namafutha | 0.3 g | 0.02 g | |
| Lif | 1.6 g | 0.13 g | 6% |
| Ivithamin C | 7 mg | 0.56 mg | 8% |
| Ivithamin A | 64 IU | 5.1 IU | 1% |
| calcium | 13 mg | 1.04 mg | 1% |
| potassium | 222 mg | 17.8 mg | 5% |
| Demir | 0.4 mg | 0.03 mg | 2% |
| wemagniziyam | 11 mg | 0.88 mg | 3% |
| phosphorus | 21 mg | 1.68 mg | 2% |
| IVithamin B1 (Thiamine) | 0.03 mg | 0.0024 mg | 2% |
| Vitamin B2 (Riboflavin) | 0.03 mg | 0.0024 mg | 2% |
| IVithamin B3 (Niasin) | 0.4 mg | 0.032 mg | 2% |
| IVithamin B5 (iPantothenic Acid) | 0.14 mg | 0.0112 mg | 3% |
| IiVithamini B6 (Pyridoxine) | 0.05 mg | 0.004 mg | 4% |
| I-Folate | 4 iig | 0.32 iig | 1% |
| Ivithamin E | 0.1 mg | 0.008 mg | 1% |
| Ivithamin K | 2.1 iig | 0.168 iig | 2% |
Qaphela: Ipesenti yexabiso lemihla ngemihla ibalelwa kwi-2000-calorie yokutya kwaye inokwahluka ngokusekelwe kwiimfuno zomntu ngamnye.
Unokufunda kwakhona iikhalori zezinye iziqhamo kumanqaku ethu angezantsi:
- Zingaphi iikhalori ezikwiorenji enye? Ixabiso lesondlo seOrenji
- Zingaphi iiCalories kwiApile? Ixabiso leSondlo leapile
- Yintoni iKhalori kunye nexabiso lesondlo seBhanana?
- Zingaphi iiCalories kwiPear enye? Pear Nutritional Ixabiso
Impilo yeeNzuzo zamaCheri
Iingenelo zezempilo zamacheri zezi:
- Impembelelo yeAntioxidant: Iicheri zineekhompawundi ezinamandla ze-antioxidant ezibizwa ngokuba zii-anthocyanins. Ezi zithako zinceda ukukhusela iiseli ekonakalisweni kwe-oxidative, ukunciphisa inkqubo yokuguga kunye nokunciphisa umngcipheko wezifo ezingapheliyo.
- Igalelo kwiMpilo yeNtliziyo: Iicheri zizityebi kwi-potassium kunye nefiber. I-Potassium ixhasa impilo yentliziyo ngokunceda ukulawula uxinzelelo lwegazi, ngelixa i-fiber inciphisa umngcipheko wezifo zenhliziyo ngokulawula amanqanaba e-cholesterol.
- Uphucula uMgangatho wokuLala: Icheri inedlala elilawula ukulala ekuthiwa yimelatonin. Ngale ndlela, iphucula umgangatho wokulala kwaye ikhusela iingxaki ezifana nokuphazamiseka kokulala kunye nobunzima bokulala.
- Yehlisa Ukukrala: I-Cherries iqulethe izinto ezichasayo kwaye ngoko inceda ukunciphisa iinkqubo ezivuthayo emzimbeni. Iluncedo ngakumbi kwiingxaki zempilo ezinxulumene nokudumba ezifana neentlungu zamalungu kunye negout.
- Inceda Ukulawula Ubunzima: ikhalori ephantsi kunye neecheri, ezinefayibha ephezulu, zikunceda ukuba utye iikhalori ezimbalwa ngokwandisa imvakalelo yokuhlutha. Ngoko ke, inokubandakanywa ekulawuleni ubunzima kunye neenkqubo zesondlo esinempilo.
- Igalelo ekulinganiseni iswekile yegazi: Ndiyabulela kwi-fiber kunye ne-low glycemic index equlethwe kwi-cherries, igalelo ekubekweni kweliso rhoqo iswekile yegazi. Olu phawu lubaluleke kakhulu kwizigulane ezinesifo seswekile.
- Ixhasa i-Immune System: Iicheri zityebile nge vitamin C kunye ne antioxidants, lonto iqinisa amajoni omzimba kwaye inika ukhuseleko kwizifo.
Izinto ekufuneka uziqwalasele xa usebenzisa iCherries
Xa usonwabela izibonelelo zempilo zama-cherries, kubalulekile ukunikela ingqalelo koku kulandelayo:
- Kuphephe Ukusetyenziswa Ngokugqithisileyo: Nangona i-calorie ephantsi kunye nesiqhamo esinempilo, ukusetyenziswa ngokugqithiseleyo kwe-cherry kunokubangela iingxaki zokugaya kunye neentlungu zesisu. Ukutya iglasi ye-cherries ngosuku kwanele.
- Zilumkele iiNtsalela zezibulali zinambuzane: Iicheri zisisiqhamo esinokuchanabeka kwiintsalela zezitshabalalisi. Ngenxa yesi sizathu, kubalulekile ukuhlamba i-cherries ngononophelo ngaphambi kokuba udle kwaye, ukuba kunokwenzeka, ukhethe ezikhulile ngokufanelekileyo.
- Qwalasela iAllergies: Abanye abantu banokuba ne-aleji kwiicheri. Ukuba ubona iimpawu ze-allergies, yeka ukusebenzisa i-cherry kwaye udibane nodokotela wakho.
