Ukwindla kusizisela ubuncwane obufana neerharnati.

Isiqhamo esinolusu olungqindilili nolungqindilili kodwa ngaphakathi lunombala, amandla amakhulu antioxidant kunye nezinye iimpawu ezintle esiza kukubonisa zona kweli nqaku.

Kodwa ngaphambi kokuba ndiqale ukuthetha ngayo izibonelelo zerharnate kufuneka siqale ekuqaleni.

Wazi ntoni ngeerharnati?

Irharnati sisiqhamo somrharnate (iPunica granatum). Umthi owaziwa kuyo yonke iMeditera ukusukela mandulo. Lo mthi unokufikelela kwiimitha ezintathu ubude kwaye unamagqabi aluhlaza oqaqambileyo. Olunye lweempawu zayo kukuba ifuna ubushushu ukuze iziqhamo zayo zivuthwe, ke ziqhuba kakuhle kakhulu kwi Iindawo ezinemozulu efudumeleyo.

Yiyo loo nto ilizwe lethu, elinandipha imeko entle, unikezela yonke iYurophuIJamani, i-United Kingdom, i-Netherlands, i-France, i-Itali ne-Russia zezona ndawo ziphambili. Iphondo elinemveliso ephezulu yiAlicante phantse ngama-95%. Nangona oku akuthethi ukuba ikhethekile kuba kukho amasimi amancinci kwamanye amaphondo anjenge Murcia, Valencia, Córdoba, Seville nase Huelva.

Iirharnathi sisiqhamo esahluke mpela kwezinye ngoba, enyanisweni, asiyityi umgubo njengama-apile okanye amapere, kodwa eyona mbewu. Ezi iinkozo ezincinane zigcwele ijusi ngeempawu ezizodwa.

Ziziphi iipropati zayo?

Into yokuqala ekufuneka uyiqaphele kukuba sisiqhamo esine ixabiso eliphantsi kakhulu lekhalori. Yenziwe ikakhulu ngamanzi kwaye ayiqulathanga naziphi na iicarbohydrate okanye amafutha.

Ityebile kwizimbiwa, i-potassium ime ngaphandle, nangona ikwabonelela i-phosphorus, i-manganese, i-calcium, isinyithi kunye ne-magnesium. Phakathi kweevithamini, ikakhulu ineevithamini C, B1 kunye neB2, nangona zincinci.

Ikwabonelela nge-citric acid, imalic kunye ne-flavonoids nge inyathelo le-antioxidant.

Iqulethe iitannins. Into exabiseke kakhulu kwizidlo ezichasene nomhlaza njengoko inezinto ezichasayo nezichasayo. Ngokusebenza bayakwazi ukomisa kunye nokunciphisa ukudumba kwamathumbu emathunjini.

Kutheni le nto irharnati ilunge kangaka kwimpilo yakho?

Ngokwabaphandi abavela kwiDyunivesithi yaseCalifornia (i-USA), incindi yerharnati iyanceda ekulweni nomhlaza. Izinto ezifana ne-phenylpropanoids, i-hydrobenzoic acid, i-flavones kunye ne-acid fatty conjugated, kuthintela ukuhamba kweeseli zomhlaza Prostate kunye nokunciphisa ukufuduka kude kwithumba eliphambili kwaye, ke, imastastasis yolu hlobo lomhlaza ithambo.

Olunye uphononongo, ngeli xesha lwenziwa yi-Queen Margaret University yase-Edinburgh (eScotland) apho bafumanisa ukuba ukusela iglasi yeerharnati yonke imihla iiveki ezimbini kwandise amanqanaba e-testosterone ukuya kuthi ga kwi-2%. Njengoko bebonile, iirharnate ijusi inyuse umnqweno wesini kubo bobabini nabasetyhini. Ukunceda yomeleza amathambo, izihlunu, ukuphucula imood kunye nenkumbulo, ukongeza ekunciphiseni i-cortisol, eyihormone yoxinzelelo.

Aba baphandi bafumanise ukuba incindi yerharnati iyanceda ukulwa nomhlaza, Ukunciphisa iimpawu zokuphazamiseka kwesisu, i-osteoarthritis kunye ne-conjunctivitis.

Ungazikhetha njani iisampulu ezilungileyo?

Iimpawu zokuqala zinokubonakala kwintengiso phakathi ku-Septemba kodwa ixesha labo liqala ngo-Okthobha ukuya kuJanuwari. Ke, ukufezekisa indawo efanelekileyo yokuvuthwa eyenza iigranu ngaphakathi ziqaqambe kwaye zinombala weeruby oxabisekileyo.

Ukukhetha ezona ziqwenga zibalaseleyo kufuneka sithathele ingqalelo izinto ezininzi. Iziqwenga kufuneka zibe bubungakanani obulungileyo, zibe nkulu kancinci kuneapile. Bamele ubunzima ngaphezu kokuba silindele, ke siyazi ukuba iinkozo ziya kugcwele ijusi. Ngaphandle kwayo kufuneka ibe nombala ogudileyo, odlamkileyo kunye nemibala emdaka. Kufuneka siziphephe iziqwenga ezithambileyo, ezishwabeneyo nezinamabala ezibonisa ukuba isiqhamo sidlulileyo kwaye iinkozo zaso zomile.

Ungayigcina njani iirharnate ekhaya?

Xa sele ekhaya singazigcina iziqwenga kubushushu begumbi iintsuku ezimbalwa. Ukuba awuzukuzisebenzisa ngalo mzuzu kungcono ukuzigcina kwifriji. Nangona ndikhetha ukuwavula kwaye ndiwaqokobhe okwangoku. Ndigcina iimbotyi kwisikhongozeli esingangeni moya, ngoko sele ndizilungiselele ijusi yakusasa.

Kwaye ngaphambi kokuba ixesha liphele ndithenge amaqhekeza aliqela, ndiwaqokobhe kwaye Iqanda iimbotyi ndizifaka ezingubeni. Ke ndingasonwabela esi siqhamo simnandi unyaka wonke.

Ngale nto ilula ndingazilungiselela ngalo naliphi na ixesha, hayi kuphela iijusi ezityebileyoIisaladi, iidizethi, iijeli okanye ijam kunye nezinye iiresiphi.

Ngaba ufuna ukupheka ngeerharnati?

Siphakamisa wena Iiresiphi ezingama-5 ukuze, ukuqala namhlanje, ungaqala ukuzikhathalela kwaye wonwabele incasa emnandi yesi siqhamo.

Kwincwadi yethu yeeresiphi unokufumana:

• Iirandi kunye neerharnati incindi: Eyona ndlela ilungileyo yokuwa kugxilwe kwijusi. Ke, ngeglasi elula, uya kubonelela umzimba wakho ngezondlo kunye nokunciphisa ukusetyenziswa kweswekile eninzi kakhulu kwiijusi zorhwebo.
• Coleslaw kunye neerharnati: Enye iresiphi eqhelekileyo yeenyanga ezibandayo apho incasa kunye noburhabaxa be Iimveliso zonyaka njengekhaphetshu, iapile kunye neerasentyisi. Amalungiselelo ahluka-hlukeneyo onokuwusebenzisa ukulungiselela iisendwitshi ezimnandi.
• Igromegranate, ityhuna kunye ne-strawberry vinaigrette isaladi: Ukulungiselela le saladi ityebileyo ndikucebisa ukuba usebenzise iqhinga lokumisa ingqolowa yeerharnate. Ke, xa kufika intwasahlobo, ungonwabela isidlo kunye Iimpawu ezichanekileyo zeziqhamo.
• I-Vegan cream ene-arugula kunye neerharnate: Isitya esilula nesinexabiso eliphantsi ekufuneka usithathele ingqalelo kuthi imenyu yeveki. Sinokukwenza kwangaphambili ukuba ukulungiselela isidlo sangokuhlwa kube lula.
• Iikomityi zeekrimu zerhasi yerhasi: I-dessert egcwele ukungafani. Ukusuka incasa egudileyo nenhle onokuyibonisa nakwizidlo zetheko.