Zambarau (Jambolan fruit) ni tunda moja zuri lakini mara nyingi linasahaulika au kudharauliwa. Kama matunda mengine mengi, tunda hili lina wingi wa vitamini C, pia vitamini nyingine ikiwepo A. Tukumbuke kwamba kila tunapoweza kuchanganya vyakula vya rangi mbali mbali katika mlo tunayotumia, basi tunaongeza ubora. Ongeza rangi ya zambarau katika matunda unayotumi, iwapo zinapatikana pale unapoishi. Hasa wakati wa msimu wake.
Katika matunda yenye vitamin C kwa wingi, ubuyu ni mojawapo. Tunda hili pamoja na virutubishi vingine, lina vitamin C kwa wingi sana lakini hata pale tunda hili linapopatikana halitumiki ya kutosha. Tunapozungumzia “kula matunda kwa wingi kila siku”, ubuyu unaweza kuwa sehemu ya matunda hayo. Pia ubuyu unaweza kutumika kutengeneza kinywaji kwa kutumia unga wake kuchanganya na maji yaliyo safi na salama. Ubuyu pia unaweza kuchanganywa kwenye uji ambapo unaongeza ladha na virutubishi hasa vitamin C.
In general, whole fruits are nutritionally better than juices, while fresh juices are better than frozen juices. And … Juices that have pulp are better than “pulp free”. So, enjoy plenty of whole fruits everyday and a glass of that juice with “lots of pulp”
Jipende, ufunguo wa mtindo bora wa maisha upo mkononi mwako.
For fruits and vegetables, both amount and variety are important. The more the mix of colours the better the quality.
What is a portion?
Examples of a portion:
- One big slice of water-melon or pineapple = one portion
- One orange or banana = one portion
- One cup-full cooked spinach or carrots = one portion
- One handful grapes or berries =one portion
Eating the recommended five or more portions of fruits and vegetables everyday is estimated to reduce your risk of cancer by 20 percent. (Ref. World Cancer research Fund)
Jipende!! Eat plenty of vegetables and fruits everyday.