Izithelo: Ama-apula namawolintshi

Izithelo ziyingxenye ebalulekile yokudla okulinganiselayo ngoba zinikeza izakhi ezibalulekile ezisekela impilo nempilo yabantu. Phakathi kwezithelo ezidliwa kakhulu emhlabeni i-apula ne-Orange. Lezi zithelo aziziswa nje kuphela ngenxa yokunambitheka kwazo okuqabulayo kodwa nangenxa yokudla okunothile kwazo. Ngokuvamile zidliwa zisanda kukhiwa, zisetshenziswa kumajusi, ama-dessert, amasaladi, kanye nezinhlobonhlobo zokudla. Ama-apula namawolintshi aqukethe amavithamini, amaminerali, ama-antioxidants, kanye ne-fiber yokudla enomthelela ekugayeni ukudla okuthuthukisiwe, amasosha omzimba aqinile, kanye nempilo yomzimba wonke.

## ''Inani Lomsoco Lama-apula''

Ama-apula aziwa ngokuba nomsoco futhi awusizo. Anama-kilojoule aphansi uma kuqhathaniswa futhi anikeza izakhamzimba ezimbalwa ezibalulekile ezisekela imisebenzi enempilo yomzimba. I-apula eliphakathi nendawo (cishe amagremu angu-182) liqukethe cishe ama-calories angu-95 futhi liwumthombo omuhle wefayibha kanye novithamini C.

### Izakhi ezibalulekile ezitholakala kuma-apula zihlanganisa:

* I-fiber yokudla (cishe amagremu angu-4) - Isiza ukuthuthukisa ukugaya futhi isekele impilo yamathumbu.
* I-Vitamin C - isiza ekuqiniseni amasosha omzimba nempilo yesikhumba.
* I-Potassium - isiza ukulawula umfutho wegazi futhi isekele impilo yenhliziyo.
* Ama-Antioxidants (njengama-flavonoid) - Asiza ukuvikela umzimba ekucindezelekeni kwe-oxidative kanye nezifo ezingapheli.

Ukusetshenziswa njalo kwama-apula kuye kwaxhunyaniswa nezinzuzo ezimbalwa zezempilo, okuhlanganisa impilo yenhliziyo ethuthukisiwe, ingozi encishisiwe yesifo sikashukela sohlobo 2, nokuphathwa kwesisindo esingcono. I-fiber etholakala kuma-apula, ikakhulukazi i-pectin, ingasiza futhi ukwehlisa amazinga e-cholesterol.

## ''Inani Lomsoco Wawolintshi''
Amawolintshi aziwa kakhulu ngokuqukethwe kwawo kwevithamini C ephezulu kanye nokunambitheka okuqabulayo. Iwolintshi eliphakathi nendawo liqukethe cishe ama-calories angu-60-70 futhi lihlinzeka ngemisoco ebalulekile ebalulekile ekugcineni impilo yonke. Amawolintshi avame ukusetshenziswa esemasha noma njengejusi futhi angumthombo ovamile wamavithamini ekudleni okuningi.

### Izakhi ezibalulekile ezitholakala kumawolintshi zihlanganisa:

* I-Vitamin C - iqinisa amasosha omzimba futhi isekele ukuphulukiswa kwesilonda.
* I-fiber yokudla (cishe amagremu angu-3) - Isiza ukugcina ukugaya okunempilo.
* I-Folate (I-Vitamin B9) - Ibalulekile ekukhuleni nasekuthuthukisweni kwamangqamuzana.
* I-Potassium - isekela ukusebenza kwenhliziyo futhi isiza ukulawula umfutho wegazi.
* Ama-Antioxidants - Asiza ukunciphisa ukuvuvukala futhi avikele amangqamuzana emonakalweni.

Ngenxa yokuqukethwe kwawo okuphezulu kwamanzi, amawolintshi nawo asiza ukugcina umzimba ugcwele amanzi kuyilapho enikeza ushukela wemvelo onikeza amandla asheshayo.

## ''Isiphetho''
Sengiphetha, ama-apula namawolintshi aphakathi kwezithelo ezinomsoco nezisetshenziswa kakhulu emhlabeni jikelele. Aqukethe amavithamini abalulekile, amaminerali, ama-antioxidants, kanye ne-fiber yokudla esekela imisebenzi ehlukahlukene yomzimba. Ama-apula aneqhaza elikhulu empilweni yokugaya ukudla nasekuvikelekeni kwenhliziyo, kuyilapho amawolintshi enenzuzo ikakhulukazi ekuqiniseni amasosha omzimba ngenxa yokuqukethwe kwawo okuphezulu kwevithamini C. Ukufaka lezi zithelo ekudleni okuvamile kungasiza ukugcina impilo enhle, ukuvimbela izifo, nokukhuthaza impilo yonke. Ngenxa yokuthi ayathengeka, atholakala kabanzi, futhi kulula ukuwasebenzisa, ama-apula namawolintshi kuhlala kuyisinqumo esihle kakhulu sempilo enempilo.

## ''Izithenjwa''