Izibonelelo ezi-8 zezeMpilo zeGuava Fruit kunye namagqabi

Umxholo

• 1.Ngamana unokunceda amanqanaba eswekile esezantsi yegazi
• 2. Ngamana angakhulisa impilo yentliziyo
• 3. Ngamana unokunceda ekunciphiseni iimpawu ezibuhlungu zokuya esikhathini
• 4. Ngamana unokuzuza kwiNkqubo yokuGaya ukutya
• 5. Ngamana angancedisa ukunciphisa umzimba
• 6. Ngamana unokuba nefuthe le-Anticancer
• 7. Ngamana unokukunceda ukukhusela ukukhuselwa komzimba kwakho
• 8. Ukutya iigwava kungakulungela ulusu lwakho
• Umgca osezantsi

Iigwava yimithi yetropiki ephuma kuMbindi Merika.

Iziqhamo zazo zimile okweqanda ziluhlaza okhanyayo okanye otyheli kwaye ziqulathe imbewu etyiwayo. Ngaphezulu, amagqabi egwava asetyenziswa njengeti yemifuno kunye nokukhupha amagqabi njengesongezo.

Iziqhamo zegwava zityebe ngokumangalisayo kwii-antioxidants, ivithamin C, ipotassium, kunye nefayibha. Umxholo obalulekileyo wezondlo ubanika izibonelelo ezininzi zempilo.

Nazi izibonelelo ezi-8 ezisekwe kubungqina bempilo yeziqhamo zeguava kunye namagqabi.

1.Ngamana unokunceda amanqanaba eswekile esezantsi yegazi

Obunye ubungqina bucebisa ukuba igavava inokuphucula ulawulo lweswekile egazini.

Uvavanyo lwe-tube-test kunye nezilwanyana ezininzi zifumanise ukuba igqawuthi ikhupha amanqanaba eswekile egazi, ulawulo lweswekile lwexesha elide, kunye ne-insulin ukumelana (,,,,).

Ezi ziindaba ezimnandi kubantu abanesifo seswekile okanye abo basemngciphekweni.

Izifundo ezimbalwa ezibandakanya abantu zikwabonakalise iziphumo ezinomtsalane.

Olunye uphononongo kubantu abali-19 baqaphela ukuba ukusela iti yamagqabi wegavava kwehlisa amanqanaba eswekile yegazi emva kwesidlo. Iziphumo ziye zafikelela kwiiyure ezimbini ().

Olunye uphononongo kubantu abangama-20 abanesifo seswekile sesi-2 bafumanisa ukuba ukusela iti yegqabi yegqayi yehlisa amanqanaba eswekile yegazi emva kokutya ngaphezulu kwe-10% ().

Isishwankathelo Ukukhupha iguava kunokunceda ukuphucula ukulawulwa kweswekile yegazi kubantu abanesifo seswekile okanye abo basemngciphekweni.

2. Ngamana angakhulisa impilo yentliziyo

Iigwava zinganceda ukukhulisa impilo yentliziyo ngeendlela ezininzi.

Inzululwazi ezininzi zikholelwa ekubeni amanqanaba aphezulu ee-antioxidants kunye neevithamini kumagqabi e-guava anokunceda ukukhusela intliziyo yakho ekonakalisweni zii-radicals zasimahla ().

Amanqanaba aphezulu e-potassium kunye nefayibha enyibilikayo kwiigwava kukwakucingelwa ukuba inegalelo ekuphuculeni impilo yentliziyo.

Ukongeza, ukukhutshwa kwegqabi le-guava kunxulunyaniswe noxinzelelo lwegazi olusezantsi, ukwehla kwe-cholesterol "embi" ye-LDL, kunye nokunyuka "okuhle" kwe-cholesterol ye-HDL ().

Kuba uxinzelelo lwegazi oluphezulu kunye namanqanaba aphezulu e-cholesterol ye-LDL enxulunyaniswa nemingcipheko ephezulu yesifo sentliziyo kunye nokubetha, ukuthatha iguava isicatshulwa segqabi kunokukhokelela kwizibonelelo ezixabisekileyo.

Ngaphezulu, isiqhamo sinokufumana izibonelelo kwimpilo yentliziyo ngokunjalo.

Uphononongo lweeveki ezili-12 kubantu abali-120 bafumanise ukuba ukutya iguava evuthiweyo phambi kokutya kubangele ukwehla ngokubanzi koxinzelelo lwegazi ngamanqaku ayi-8 ukuya kuma-9, ukwehla kwe-cholesterol iyonke nge-9.9%, kunye nokwanda kwe-cholesterol “entle” ye-HDL nge-8% ( ).

Esi siphumo sinye siye sabonwa kwezinye izifundo ezininzi (9,).

Isishwankathelo Isiqhamo seGuava okanye isicatshulwa segqabi sinokuba nefuthe elihle kwimpilo yentliziyo ngokunciphisa uxinzelelo lwegazi, ukunciphisa i-cholesterol embi kunye nokwandisa i-cholesterol elungileyo.

3. Ngamana unokunceda ekunciphiseni iimpawu ezibuhlungu zokuya esikhathini

Uninzi lwabasetyhini bafumana ama-dysmenorrhea-iimpawu ezibuhlungu zokuya exesheni, ezinje ngeempawu zesisu esiswini.

Nangona kunjalo, bukhona ubungqina bokuba igavava ekhutshwe ngamagqabi inokubunciphisa ubunzima beempawu zokuba sexesheni.

Uphononongo lwabafazi abali-197 abafumana iimpawu ezibuhlungu bafumanisa ukuba ukuthatha i-6 mg yegqawuthi yokukhupha igqabi yonke imihla kubangele ukunciphisa iintlungu. Kubonakala ngathi kunamandla ngakumbi kunezinye iintlungu zentlungu ().

Kucatshulwe igqabi legqavuka kucingelwa ukuba iyanceda ukukhulula isibeleko sesibeleko ().

Isishwankathelo Ukuthatha isicatshulwa segqavayi yonke imihla kunokunceda ukunciphisa iimpawu zokuya exesheni, kubandakanya neekram.

4. Ngamana unokuzuza kwiNkqubo yokuGaya ukutya

Iigwava zingumthombo obalaseleyo weefayibha zokutya.

Ukutya ukutya kakhulu iigwava kunokunceda ekususweni kwamathumbu kwaye kuthintele ukuqhina.

Igava enye inokunika iipesenti ezili-12 zokutya kwakho okucetyiswayo kwemihla ngemihla yefayibha (13).

Ukongeza, ukukhutshwa kwegqabi leguava kunokunceda kwimpilo yokwetyisa. Uphononongo lubonisa ukuba inokunciphisa amandla kunye nexesha lokurhuda (,,).

Izifundo ezininzi zikwabonakalisile ukuba i-guava's extract isicatshulwa yi-antimicrobial. Oku kuthetha ukuba inokuthomalalisa iintsholongwane eziyingozi emathunjini akho ezinokubangela urhudo (,).

Isishwankathelo Ukutya iigwava okanye ukufunxa kwegqabi kunokuthintela okanye kunciphise urhudo kunye nokuqhinwa.

5. Ngamana angancedisa ukunciphisa umzimba

Iigwava kukutya okuphulukana nobunzima.

Ngeekhalori ezingama-37 kuphela kwisiqhamo esinye kunye neepesenti ezili-12 zokutya okucetyiswayo kwemihla ngemihla, kukuzalisa, ukutya okuneekhalori ezisezantsi (13).

Ngokungafaniyo nokunye ukutya okulula okuneekhalori, zipakishwe ngeevithamini kunye neeminerals - ke awuphulukani nezakha mzimba ezibalulekileyo.

Isishwankathelo Iigwava zigcwele ifayibha kwaye zineekhalori eziphantsi, oko kuthetha ukuba zinokukunceda uzive ugcwele kwaye zinciphise ukwehla kobunzima.

6. Ngamana unokuba nefuthe le-Anticancer

Ukukhutshwa kwegqabi leGuava kubonisiwe ukuba kunefuthe le-anticancer. Ityhubhu yovavanyo kunye nezifundo zezilwanyana zibonisa ukuba isicatshulwa segwava sinokuthintela kwaye simise ukukhula kweeseli zomhlaza (,).

Oku kunokwenzeka ngenxa yamanqanaba aphezulu e-antioxidants anamandla athintela ii-radicals simahla ekonakaliseni iiseli, esona sizathu siphambili somhlaza ().

Olunye uphononongo lwetyhubhu yovavanyo lufumanise ukuba ioyile yegqabi ye-guava yayisebenza ngokune ngakumbi ekunqandeni ukukhula kweeseli zomhlaza kunamachiza athile omhlaza ().

Nangona iziphumo zovavanyo lweetyhubhu zovavanyo zithembisa, oko akuthethi ukuba isicatshulwa segquva sinceda ukunyanga umhlaza ebantwini. Izifundo ezongezelelweyo ziyafuneka ngaphambi kokuba kwenziwe naliphi na ibango.

Isishwankathelo Amanqanaba aphezulu e-antioxidants kwi-guava anokunceda ukuthintela ukukhula kunye nokukhula kweeseli zomhlaza.

7. Ngamana unokukunceda ukukhusela ukukhuselwa komzimba kwakho

Amanqanaba asezantsi evithamini C adityaniswa nomngcipheko owandayo wosulelo kunye nokugula.

Iigwava yindlela emnandi yokufumana esi sondlo, njengoko ingomnye wemithombo yokutya esisityebi sevithamini C.

Ngapha koko, iguava enye ibonelela ngokuphindwe kabini kwi-Reference Daily Intake (i-RDI) yevithamini C. Eli liphantse laliphinda kabini inani onokulifumana ngokutya iorenji (13).

UVitamin C udlala indima ebalulekileyo ekugcineni amajoni omzimba asempilweni ().

Nangona kungangqiniswanga ukuthintela ukubanda okuqhelekileyo, ivithamin C ibonakalisiwe ukunciphisa ixesha lokubanda ().

Ikwanxulunyaniswe nezibonelelo ze-antimicrobial. Oku kuthetha ukuba kuyanceda ukubulala iintsholongwane ezimbi kunye neentsholongwane ezinokukhokelela kusulelo ().

Ngenxa yokuba ivithamin C inokukhutshwa ngokulula emzimbeni wakho, kubalulekile ukuba ufumane ukwanela ngokutya kwakho.

Isishwankathelo Iigwava yenye yezona ndawo zityebileyo zokutya ivithamin C. Ukugcina amanqanaba afanelekileyo ale vithamini kubalulekile ekukhuseleni izifo kunye nosulelo.

8. Ukutya iigwava kungakulungela ulusu lwakho

Uluhlu olubanzi lweevithamini kunye nee-antioxidants ezipakishwe kwigavava zinokusebenza ngokumangalisayo kulusu lwakho. Ii-antioxidants zayo zinokukhusela ulusu lwakho ekonakaleni, olunokucothisa inkqubo yalo yokuguga, luncede ekuthinteleni imibimbi ().

Ngaphezulu, isicatshulwa segqavana sinokunceda ukunyanga amabala xa usetyenziswa ngqo kulusu lwakho.

Olunye uphononongo lwetyhubhu yovavanyo lufumanise ukuba isicatshulwa segwavava sisebenza ngokubulala iintsholongwane ezibangela amabala- kusenokwenzeka ngenxa yeempawu zayo zokulwa neentsholongwane kunye nokuchasana ().

Izifundo ezithe kratya ziyafuneka ukuqinisekisa indima yeguava kunye nokukhutshwa kwegwava ekugcineni ulusu olusempilweni.

Isishwankathelo Izinto zokulwa i-antioxidants kunye neevithamini kwiigwava zinokunceda ukucothisa ukuguga kolusu lwakho, ngelixa isicatshulwa segwava sinokunceda ukunyanga induna.

Umgca osezantsi

Iigwava zimnandi ngendlela engathethekiyo kwaye zipakishwe zizakha-mzimba.

Esi siqhamo sitropiki sineekhalori ezincinci, zilayishwe ifayibha, kunye nokongeza okugqwesileyo kukutya okusempilweni.

Izifundo ezininzi zikwaxhasa izibonelelo zokukhutshwa kwamagqabi egwava, athathwa njengezongezo zokutya.

Ngokudibeneyo, iziqhamo zeguava kunye nezicatshulwa zamagqabi zinokunyusa impilo yentliziyo yakho, ukwetyisa, kunye nenkqubo yomzimba yokuzikhusela, ukongeza kwezinye izibonelelo.