Iipesika ngumthombo olungileyo wefiber enesondlo; Kwaye ukuba idliwe kunye namaxolo ayo, iya kugubungela phakathi kwe-5-9 yeepesenti yemfuno yemihla ngemihla yomzimba yefiber.

Ukongeza, inceda ukulwa nokuqunjelwa, ngakumbi kubantwana, kunciphisa umngcipheko womhlaza wekoloni, kwaye isisityebi kwifiber, ekwanceda ukulawula kakuhle amanqanaba ohlobo lwe-XNUMX yeswekile.

Ipesika iyaziwa ngeempawu zayo zomchamo kwaye icetyiswa kakhulu kubantu abanengxaki yokugcinwa kwamanzi, amatye ezintso okanye iingxaki zesinyi.

Iipesika zibonelela malunga ne-50% yesidingo somzimba semihla ngemihla sezinto eziguqulwa zibe yivithamin A emzimbeni, kwaye ikwangumthombo olungileyo wevithamin C, eyandiswa ngokubulela kwiiflavonoids ezikuyo.

Ipesika ineepropathi ezikhusela iiseli zolusu kuhlaselo lwangaphandle, kwaye umxholo wayo we-carotenoids unika ulusu oluhle kwaye uphucula umbala wobhedu wendalo ofuna ukuwufumana.

Ibunjwe ngamanzi angaphezu kwama-90 ekhulwini. Iipesika zineekhalori eziphantsi kwaye zisezantsi kwiswekile, kwaye ifayibha equlethwe kwesi siqhamo iphucula imvakalelo yokuhlutha, ngaloo ndlela ifumana indawo encinci yeekhalori.

Ipesika ngumthombo wendalo we antioxidants, kwaye isebenza ukunqanda i-oxidation ye-cholesterol embi.Yehlisa ukwakheka kweplaque kwimithambo yegazi, kwaye inciphisa umngcipheko wezifo zentliziyo.Ngokolunye uphononongo, ukutya ijusi yepesika enobutyebi bomhlaba. i-phenolic compounds ngexesha elifanayo linciphisa umonakalo obangelwa yi-oxidation.

Iipesika zizityebi kwi-carotenoids, kuquka i-beta-cryptoxanthin, i-beta-carotene, i-lutein kunye ne-zeaxanthin (zonke ziyi-antioxidants); Ngaloo ndlela, kunciphisa umngcipheko wokuphuhlisa iintlobo ezithile zomhlaza.

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