Izibonelelo ezili-10 eziSekwe kwiSayensi kwiGrapefruit

Umxholo

• 1. Iphantsi kwiiKhalori, kodwa iphezulu kwizondlo
• 2. Isenokukunceda kwinkqubo yakho yokuzikhusela
• 3. Ngamana angakhuthaza ukulawulwa kokutya
• 4.Kubonakalisiwe ukunceda ukunciphisa umzimba
• 5. I-Grapefruit inokunceda ekuthinteleni ukunganyangeki kwe-insulin kunye neswekile
• 6. Ukutya iGrapefruit kungaphucula impilo yentliziyo
• 7. Iphakamileyo kwii-Antioxidants ezinamandla
• 8. Ngamana Unciphise umngcipheko weZintso zamatye
• 9. Ukuhambisa amanzi kakhulu
• 10. Kulula ukongeza kwisidlo sakho
• Isiqhamo seediliya asisiwo wonke umntu
• Unxibelelwano lwamayeza
• Ukwehliswa kwe-Enamel
• Umgca osezantsi

I-Grapefruit sisiqhamo se-citrus esaziwa ngokuba yincasa eswiti kunye nencasa emuncu.

Ityebile kwizakhamzimba, ii-antioxidants kunye nefayibha, isenza esinye seziqhamo zesitrus ezisempilweni onokuzitya.

Uphando lubonisa ukuba kunokuba nezibonelelo zempilo ezinamandla, kubandakanya ukunciphisa umzimba kunye nokwehlisa umngcipheko wesifo sentliziyo.

Nazi izibonelelo ezili-10 ezisekwe kubungqina bempilo yediliya.

1. Iphantsi kwiiKhalori, kodwa iphezulu kwizondlo

Isiqhamo samagilebhisi kukutya okusempilweni okumangalisayo ukukubandakanya ekutyeni kwakho. Kungenxa yokuba iphezulu kwizondlo, kodwa iphantsi kweekhalori. Ngapha koko, sesinye seziqhamo ezinekhalori ezisezantsi.

Inika isixa esifanelekileyo sefayibha, ukongeza ngaphezulu kwe-15 iivithamini kunye neeminerali eziluncedo.

Nazi ezinye zezakha mzimba ezifumaneka kwisiqingatha sesivuno sombindi (1).

• Iikhalori: 52
• IiCarbs: Iigrama ezili-13
• Iprotheni: 1 gram
• Ifayibha: 2 iigrem
• Vitamin C: I-64% ye-RDI
• Vitamin A: I-28% ye-RDI
• Potassium: I-5% ye-RDI
• Thiamine: I-4% ye-RDI
• Umntu: I-4% ye-RDI
• Magnesium: Iipesenti ezi-3 ze-RDI

Ukongeza, ngumthombo otyebileyo wezinye izityalo ezinamandla zokulwa ne-antioxidant, ezinokuthi zibe noxanduva lwezibonelelo zempilo.

Isiqhamo samagilebhisi sineekhalori ezincinci kwaye sikwabonelela ngesixa esikhulu sefayibha, iivithamini, iiminerali kunye nee-antioxidants.

2. Isenokukunceda kwinkqubo yakho yokuzikhusela

Ukutya igrapefruit rhoqo kunokuba luncedo kumajoni akho omzimba.

Ixabisekile kumxholo wayo ophezulu wevithamini C, eneempawu zokulwa ne-antioxidant ezaziwa ngokukhusela iiseli zakho kwiibhaktheriya ezinobungozi kunye neentsholongwane ().

Ukongeza, uphononongo oluninzi lubonise ivithamin C ukuba ibe luncedo ekuncedeni abantu bachache ngokukhawuleza kubanda obuqhelekileyo (,,,,).

Zininzi ezinye iivithamini kunye neeminerals ezifumaneka kwigrapefruit ziyaziwa ukuba ziyaxhamla ekuzikhuseleni, kubandakanya ivithamin A, ebonakaliswe ukuba iyanceda ukukhusela ukudumba kunye nezifo ezininzi ezosulelayo (,).

I-Grapefruit ikwabonelela ngesixa esincinci se-B iivithamini, zinc, ithusi kunye nentsimbi, ezithi zisebenze kunye emzimbeni ukukhuthaza ukusebenza kwamajoni omzimba. Ziyanceda ukugcina ukuthembeka kolusu lwakho, olusebenza njengomqobo othintela usulelo ().

I-Grapefruit inokunceda amajoni akho omzimba, njengoko iqulethe iivithamini kunye neeminerali ezininzi ezaziwa ngendima yazo kuthintelo losulelo.

3. Ngamana angakhuthaza ukulawulwa kokutya

Isiqhamo samagilebhisi siqulathe isixa esifanelekileyo sefayibha- iigram ezi-2 kwisiqingatha sesiqhamo esiphakathi (1).

Uphando lubonisa ukuba ukutya okuphezulu kwiziqhamo ezinefayibha kuluncedo ekunciphiseni iimvakalelo zokugcwala. Kungenxa yokuba ifayibha icothisa inqanaba apho isisu sakho sikhupha khona, ukwandisa ixesha lokugaya (12,).

Ke, ukusebenzisa izixa ezaneleyo zefayibha kunokukunceda ukuba utye iikhalori ezimbalwa ngalo lonke ixesha ngokugcina ukutya kwakho ().

Iidiliya zinefayibha, enceda kulawulo lokutya ngokukhuthaza ukugcwala.

4.Kubonakalisiwe ukunceda ukunciphisa umzimba

Isiqhamo samagilebhisi kukuphulukana nobunzima ngokutya okufanelekileyo.

Inezinto ezininzi ezinxulumene nokulahleka kobunzima, ngakumbi umxholo wayo wefayibha, onceda ukukhuthaza ukugcwala kunye nokunciphisa ukutya kwekhalori (,,,).

Ukongeza, iidiliya iqulethe iikhalori ezimbalwa kodwa amanzi amaninzi, nolunye uphawu olwaziwayo ukunceda ukunciphisa umzimba ().

Olunye uphononongo kwizifundo ezingama-91 ezityebileyo zafumanisa ukuba abo batya isiqingatha segrapefruit entsha phambi kokutya baphulukana nobunzima obungaphezulu kobo bangenzanga ().

Ngapha koko, abo bakwiqela abatye i-grapefruit esandula kulahleka baphulukana ne-3.5 yeephawundi (i-1.6 kg) ngaphezulu kweeveki ezili-12, ngelixa abathathi-nxaxheba kwiqela elingatyanga i-grapefruit balahlekelwe ngaphantsi kwe-1 yeepawundi (0.3 kg), ngokomndilili ( ).

Olunye uphononongo lufumene iimpembelelo ezifanayo zokunciphisa ubunzima. Umzekelo, olunye uphononongo lufumanise ukuba abathathi-nxaxheba banamava okunciphisa ubungakanani besinqe xa besitya iidrapefruit yonke imihla ngokutya kwabo (,).

Oku akutsho ukuba i-grapefruit iya kuvelisa ukulahleka kwesisindo yedwa, kodwa ukuyongeza kwisondlo esele sisempilweni kunokubonisa ukuba luncedo.

Ukutya i-grapefruit ngaphambi kokutya kunokuba luncedo ekunciphiseni ubunzima. Ifayibha kunye namanzi anokukhuthaza ukugcwala kunye nokunciphisa ukutya kwekhalori.

5. I-Grapefruit inokunceda ekuthinteleni ukunganyangeki kwe-insulin kunye neswekile

Ukutya igrapefruit rhoqo kunokuba nokubanakho ukuthintela ukunganyangeki kwe-insulin, enokuthi ikhokelele kwisifo seswekile.

I-insulin yihomoni elawula iinkqubo ezininzi emzimbeni wakho. Umzekelo, iyabandakanyeka kwimiba emininzi yemetabolism yakho, kodwa yaziwa kakhulu ngendima yayo kulawulo lweswekile yegazi ().

Ukuxhathisa kwe-insulin ekugqibeleni kukhokelela kwinqanaba eliphezulu le-insulin kunye namanqanaba eswekile yegazi, izinto ezimbini eziphambili zomngcipheko kuhlobo 2 lweswekile (,,).

Ukutya igrapefruit kunokunceda ukulawula amanqanaba e-insulin kwaye ngenxa yoko ube nakho ukunciphisa amathuba okuba unganyangeki nge-insulin ().

Kwisifundo esinye, izifundo ezazisitya isiqhamo se grapefruit entsha phambi kokutya zafumana ukuncipha okukhulu kuwo omabini amanqanaba e-insulin kunye nokuxhathisa kwe-insulin, xa kuthelekiswa neqela elingadlanga grapefruit ().

Ngaphaya koko, ukutya iziqhamo xa zizonke kunxulunyaniswa nolawulo lweswekile esegazini kunye nokunciphisa umngcipheko wohlobo lweswekile yesi-2 (,).

Isiqhamo samagilebhisi sinokunceda ukunciphisa ukunganyangeki kwe-insulin, enokunciphisa umngcipheko wokukhula kohlobo lwesibini lweswekile.

6. Ukutya iGrapefruit kungaphucula impilo yentliziyo

Ukutya rhoqo i-grapefruit kucingelwa ukuba kuyayiphucula impilo yentliziyo ngokunciphisa umngcipheko wesifo sentliziyo, njengoxinzelelo lwegazi oluphezulu kunye ne-cholesterol.

Kwisifundo esinye, abantu abatya iidiliya kunye kathathu yonke imihla kangangeeveki ezintandathu bafumana ukuncipha okubonakalayo kuxinzelelo lwegazi ngaphezulu kwesifundo. Bakwabonakalise ukuphucuka kwe-cholesterol iyonke kunye namanqanaba “amabi” e-LDL ye-cholesterol ().

Ezi ziphumo zibangelwa zizondlo ezibalulekileyo eziqulethwe yidiliya, edlala indima ekugcineni intliziyo yakho isebenza ngokufanelekileyo.

Okokuqala, iziqhamo zomdiliya ziphezulu kakhulu kwi-potassium, izimbiwa ezijongene nemiba emininzi yempilo yentliziyo. Isiqingatha seediliya sibonelela malunga neepesenti ezintlanu zeemfuno zakho zepotassium (1,,,).

Ukutya ngokwaneleyo i-potassium kunxulunyaniswa nomngcipheko omncinci woxinzelelo lwegazi. Ukongeza, kubonisiwe ukunciphisa umngcipheko wokufa kwisifo sentliziyo (,).

Okwesibini, ifayibha ekwi grapefruit inokunyusa impilo yentliziyo, ngenxa yokuba ukutya ifayibha ephezulu kunxulunyaniswa noxinzelelo lwegazi kunye namanqanaba e-cholesterol ().

Ngokubanzi, abaphandi bathi kubandakanya ifayibha kunye neziqhamo ezinobutyebi be-antioxidant njenge-grapefruit njengenxalenye yokutya okunempilo kunceda ukukhusela ngokuchasene neemeko ezinjengesifo sentliziyo kunye nokubetha (,,).

Isiqhamo samagilebhisi sinezondlo kunye nee-antioxidants ezibonisiweyo zokunceda ukukhusela intliziyo ngokulawula uxinzelelo lwegazi kunye namanqanaba e-cholesterol.

7. Iphakamileyo kwii-Antioxidants ezinamandla

I-Grapefruit iqulethe ii-antioxidants ezimbalwa ezahlukeneyo ezibonelela ngezibonelelo ezahlukeneyo zempilo, kubandakanya ukunciphisa umngcipheko wezifo ezininzi ().

I-Antioxidants ikhusela iiseli zakho kumonakalo obangelwe ziiradicals simahla, eziyimolekyuli ezingazinzanga ezinokubangela iimpendulo eziyingozi emzimbeni wakho).

Nalu ushwankathelo lwee-antioxidants ezibaluleke kakhulu kwigrapefruit:

• Vitamin C: I-antioxidant enamandla, enyibilikayo yamanzi ekhoyo kwixabiso eliphezulu kwigrape. Inokukhusela iiseli kumonakalo odla ngokukhokelela kwisifo sentliziyo kunye nomhlaza ().
• I-Beta-carotene: Iyaguqulwa ibe yi-vitamin A emzimbeni kwaye icingelwe ukunceda ukunciphisa umngcipheko weemeko ezithile ezingapheliyo, kubandakanya isifo sentliziyo, umhlaza kunye nokuphazamiseka okunxulumene neliso njengokuwohloka kwe-macular ().
• ILycopene: Yaziwa ngokuba nakho ukubanakho ukuthintela ukukhula kweentlobo ezithile zomhlaza, ngakumbi umhlaza wedlala lobudoda. Ngamana unokunceda ukunciphisa ukukhula kwamathumba kunye nokunciphisa iziphumo ebezingalindelekanga zonyango oluqhelekileyo lomhlaza (,).
• Iiflavanones: Iipropathi zabo ezichasayo zibonakalise ukunciphisa uxinzelelo lwegazi kunye namanqanaba e-cholesterol, ukunciphisa umngcipheko wesifo sentliziyo (,).

Isiqhamo samagilebhisi sineentlobo ezininzi ze-antioxidants ezinokunceda ukuthintela ukukhula kwezinye iimeko ezingapheliyo, kubandakanya isifo sentliziyo kunye nomhlaza.

8. Ngamana Unciphise umngcipheko weZintso zamatye

Ukusetyenziswa kwesiqhamo somdiliya kunokunciphisa umngcipheko wokuphuhliswa kwamatye eentso, okubangelwa kukuqokelelwa kwenkunkuma kwizintso.

Ezi zinto zinkunkuma ziyimveliso yemetabolism eqhelekileyo ihluzwa ngezintso kwaye isuswe emzimbeni kumchamo.

Nangona kunjalo, xa zibengezela kwizintso, ziba ngamatye. Amatye amakhulu ezintso angabangela ukuvaleka kwenkqubo yokuchama, enokuba buhlungu ngendlela engathethekiyo.

Uhlobo oluqhelekileyo lwamatye ezintso ngamatye e-calcium oxalate. I-asidi ye-citric, i-asidi ye-organic efumaneka kwi-grapefruit, inokuthi isebenze ekuthinteleni ngokubopha nge-calcium kwizintso kwaye uyikhuphe emzimbeni (,).

I-citric acid inesakhono sokwandisa umthamo kunye ne-pH yomchamo wakho, ivelise imeko engathandekiyo ekwakhiweni kwamatye ezintso ().

I-citric acid kwi-grapefruit inokunceda ukunciphisa ukwakheka kwamatye e-calcium oxalate ezintso.

9. Ukuhambisa amanzi kakhulu

Isiqhamo samagilebhisi sinamanzi amaninzi, ke ngoko, sine hydrate kakhulu. Ngapha koko, amanzi enza ubuninzi besisindo sesiqhamo.

Phantse ii-ounces ezi-4 (118 ml) zamanzi kwisiqingatha sesidiliya esiqhelekileyo, esenza i-88% yesisindo sayo siphelele (1).

Ngelixa ukusela amanzi amaninzi yeyona ndlela ingcono yokuhlala unamanzi, ukutya ukutya okunotye amanzi nako kunokunceda.

Isiqhamo samagilebhisi sinomxholo ophezulu wamanzi, okukunceda ukuba uhlale uhlaziyekile.

10. Kulula ukongeza kwisidlo sakho

Isiqhamo samagilebhisi sifuna ukulungiswa kancinci, ngenxa yoko kulula ukongeza kwisidlo sakho.

Nokuba uhlala uxakekile, uhamba-hamba indlela yokuphila, usenokonwabela iziqhamo zeedrape rhoqo ngaphandle kokukhathazeka malunga nokuthatha ixesha lakho elininzi.

Nazi ezinye zeendlela onokonwabela ngazo iidiliya.

• I-snack kwiziqwenga zeediliya zodwa.
• Yitya njengenye indlela yokutya okungekho mpilweni kwi dessert.
• Zama le saladi, edibanisa iidiliya kunye ne-kale kunye ne-avocado.
• Yidibanise kule smoothie kunye nezinye iziqhamo kunye nemifuno.
• Yibandakanye kwisidlo sakusasa esisempilweni esifana nale recipe.

Isiqhamo seGrapefruit kukutya okusempilweni ekulula ukukufaka kwisidlo sakho.

Isiqhamo seediliya asisiwo wonke umntu

Kukho izizathu ezimbalwa zokuba abanye abantu banokufuna ukunqanda ukutya iidiliya.

Unxibelelwano lwamayeza

Abanye abantu, ukutya iidiliya kunye nejusi yayo kunokukhokelela kunxibelelwano lwamayeza ().

Kungenxa yokuba iqulethe izinto ezithintela i-cytochrome P450, i-enzyme esetyenziswa ngumzimba wakho ukuhambisa amayeza athile.

Ukuba utya i-grapefruit ngelixa uthatha la mayeza, umzimba wakho awunokwazi ukuwaphula, onokubangela ukugqithisa kunye nezinye iziphumo ezibi ().

Amayeza anokuthi asebenzisane nesiqhamo seediliya abandakanya ():

• Amajoni omzimba
• IiBenzodiazepines
• Uninzi lwee-block block ze-calcium
• Indinavir
• ICarbamazepine
• Eminye imithetho

Ukuba uthatha nawaphi na ala mayeza, thetha nogqirha wakho ngaphambi kokuba ungeze iidiliya kwisiqhamo sakho.

Ukwehliswa kwe-Enamel

Ngamanye amaxesha ukutya i-grapefruit kunokukhokelela kukhukhuliseko lwe-enamel yamazinyo.

I-citric acid, efumaneka kwiziqhamo ze-citrus, sisizathu esiqhelekileyo sokukhukuliseka koqweqwe lwawo, ngakumbi ukuba uyisebenzisa kakhulu ().

Ukuba unamazinyo abuthathaka ngokukodwa, unokufuna ukunqanda iziqhamo ezineasidi. Nangona kunjalo, kukho izinto onokuzenza ukugcina i-enamel yakho yamazinyo ngelixa usonwabela i-grapefruit:

• Ungaze umunce i-grapefruit okanye ezinye iziqhamo ezine-asidi kwaye unqande ukuzibeka ngokuthe ngqo emazinyweni akho.
• Hlamba umlomo wakho emva kokutya iziqhamo kwaye ulinde imizuzu engama-30 ukuba uhlambe amazinyo akho.
• Yitya itshizi neziqhamo. Oku kunceda ukunciphisa ubumuncu emlonyeni wakho kunye nokwandisa imveliso yamathe.

Ukuba uthatha amayeza athile okanye unamazinyo abuthathaka, kungafuneka unciphise ukutya kwakho kweediliya okanye ukukuphephe kwaphela.

Umgca osezantsi

Isiqhamo samagilebhisi sesinye seziqhamo ezisempilweni emhlabeni. Ityebile kwiivithamini ezibalulekileyo, iiminerali kunye nee-antioxidants.

Lilonke, iidiliya iyamnandi kwaye kulula ngokungathethekiyo ukongeza kwisidlo sakho.