IziBonelelo eziJolise kwiMpilo zePapaya

Umxholo

• 1. Imnandi kwaye ilayishwe ngezondlo
• 2. Inamandla Iziphumo zeAntixidant
• 3. Iineempawu zeAnticancer
• 4. Ngamana angayiphucula impilo yentliziyo
• 5. Ngamana Unokulwa Ukuvuvukala
• 6. Ngamana unokuphucula ukugaya
• 7. Ikhusela ngokuchasene nokonakala kolusu
• 8. Imnandi kwaye ininzi
• Umgca osezantsi

Ipapaya sisiqhamo esicocekileyo ngendlela eshushu.

Igcwele ii-antioxidants ezinokunciphisa ukudumba, ukulwa nezifo kunye nokukunceda uhlale ujongeka umncinci.

Nazi izibonelelo ezi-8 zempilo zepapaya.

1. Imnandi kwaye ilayishwe ngezondlo

Ipapaya sisiqhamo se UCarica papaya isityalo.

Yayivela kuMbindi Merika naku Mazantsi eMexico kodwa ngoku ikhulile kwezinye iindawo zehlabathi.

I-Papaya iqulethe i-enzyme ebizwa ngokuba yi-papain, enokuthi idilize iiprotheni ezinzima ezifumaneka kwinyama yemisipha. Ngenxa yoku, abantu basebenzise ipapaya ukuthambisa inyama amawaka eminyaka.

Ukuba ipapaya ivuthiwe, inokutyiwa iluhlaza. Nangona kunjalo, ipapaya engavuthwanga kufuneka ihlale iphekwe ngaphambi kokuba ityiwe- ngakumbi ngexesha lokukhulelwa, kuba iziqhamo ezingavuthwanga ziphezulu kwi-latex, ezinokukhuthaza ukubetha ().

Iipapayas zimile ngokufana namapere kwaye zinokufikelela kwii-intshi ezingama-20 (i-51 cm) ubude. Ulusu luhlaza xa lungavuthwanga kwaye iorenji xa ivuthiwe, ngelixa inyama imthubi, orenji okanye bomvu.

Esi siqhamo sineembewu ezininzi ezimnyama, ezityiwayo kodwa ezikrakra.

Inye ipapaya encinci (152 gram) iqulethe (2):

• Iikhalori: 59
• IiCarbohydrate: Iigrama ezili-15
• Ifayibha: Iigrama ezi-3
• Iprotheni: 1 gram
• Vitamin C: I-157% ye-RDI
• Vitamin A: Iipesenti ezingama-33 ze-RDI
• Ifom (ivithamini B9): I-14% ye-RDI
• Potassium: I-11% ye-RDI
• Landa isixa se calcium, nemagniziyam kunye neevithamini B1, B3, B5, E kunye noK.

Iipapayas zikwanazo ne-antioxidants esempilweni eyaziwa ngokuba yi-carotenoids-ngakumbi uhlobo olunye olubizwa ngokuba yi-lycopene.

Ngapha koko, umzimba wakho ubamba ezi antioxidants ziluncedo ngcono kwipapayas kunezinye iziqhamo kunye nemifuno ().

Isishwankathelo Ipapaya sisiqhamo esikweleenjiko esineevithamini C kunye no-A, kunye nefayibha kunye nezixhobo zezityalo ezisempilweni. Ikwanayo ne-enzyme ebizwa ngokuba yipapain, esetyenziselwa ukuthambisa inyama.

2. Inamandla Iziphumo zeAntixidant

I-radicals yasimahla ziimolekyuli ezisebenzayo ezenziwa ngexesha lomzimba wakho wemetabolism. Banokukhuthaza uxinzelelo lwe-oxidative, olukhokelela kwizifo.

Antioxidants, kubandakanya iicarotenoids ezifumaneka kwipapayas, zinokuthomalalisa ii-radicals zasimahla ().

Izifundo ziqaphele ukuba ipapaya enegwele inokunciphisa uxinzelelo lwe-oxidative kubantu abadala kunye nabantu abane-prediabetes, i-hypothyroidism kunye nesifo sesibindi (,,,).

Kananjalo, abaphandi abaninzi bakholelwa ukuba iiradicals ezigqithileyo kwingqondo zizinto ezibalulekileyo kwisifo se-Alzheimer's ().

Kwisifundo esinye, abantu abane-Alzheimer banikwe isicatshulwa sepapaya esibilileyo kangangeenyanga ezintandathu bafumana i-40% yokuhla kwi-biomarker ebonisa ukonakala kwe-oxidative kwi-DNA- kwaye ikwanxulunyaniswa nokuguga kunye nomhlaza (,).

Ukunciphisa uxinzelelo lwe-oxidative kubangelwa ngumxholo we-papaya we-lycopene kunye nokukwazi ukususa i-iron engaphezulu, eyaziwayo ukuvelisa i-radicals yamahhala (,).

Isishwankathelo I-Papaya ineziphumo ezinamandla zokulwa ne-antioxidant, ezinokuthi zinciphise uxinzelelo lwe-oxidative kunye nokunciphisa umngcipheko wezifo ezininzi.

3. Iineempawu zeAnticancer

Uphando lubonisa ukuba i-lycopene epapaya inokunciphisa umngcipheko womhlaza ().

Inokuba luncedo kubantu abanyangwa umhlaza ().

I-Papaya inokusebenza ngokunciphisa ii-radicals zasimahla ezinegalelo kumhlaza.

Ukongeza, ipapaya inokuba neziphumo ezithile ezingabelwanga ezinye iziqhamo.

Phakathi kweziqhamo ezili-14 kunye nemifuno enezinto ezaziwayo zokulwa ne-antioxidant, yipapaya kuphela ebonakalise umsebenzi we-anticancer kwiiseli zomhlaza wamabele ().

Kwisifundo esincinci kubantu abadala abadala abanokudumba kunye neemeko zesisu esisengaphambili, ukulungiswa kwepapaya kunciphise umonakalo we-oxidative ().

Nangona kunjalo, uphando oluninzi luyafuneka ngaphambi kokuba kwenziwe izindululo.

Isishwankathelo Uphando lwakwangoko lubonisa ukuba ii-antioxidants kwipapaya zinokunciphisa umngcipheko womhlaza kwaye mhlawumbi zicothise ukukhula komhlaza.

4. Ngamana angayiphucula impilo yentliziyo

Ukongeza ipapaya ngakumbi ekutyeni kunokunyusa impilo yentliziyo yakho.

Izifundo zibonisa ukuba iziqhamo eziphezulu kwi-lycopene kunye ne-vitamin C inokunceda ukuthintela isifo sentliziyo (,).

Ii-antioxidants kwipapaya inokukhusela intliziyo yakho kunye nokwenza ngcono iziphumo zokukhusela "okuhle" kwi-HDL cholesterol (,).

Kwesinye isifundo, abantu abathathe isongezelelo sepapaya esinegwele kangangeeveki ezili-14 babenokudumba okuncinci kunye nomyinge ongcono we-LDL "embi" ukuya kwi-HDL "elungileyo" kunabantu abanikwe i-placebo.

Umyinge ophuculweyo unxulunyaniswa nomngcipheko omncinci wesifo sentliziyo (,).

Isishwankathelo I-Papaya ye-vitamin C ephezulu kunye nomxholo we-lycopene unokuphucula impilo yentliziyo kwaye unokunciphisa umngcipheko wesifo senhliziyo.

5. Ngamana Unokulwa Ukuvuvukala

Ukudumba okungapheliyo yingcambu yezifo ezininzi, kunye nokutya okungenampilo kunye nokukhetha indlela yokuphila kunokuqhuba inkqubo yokuvuvukala ().

Izifundo zibonisa ukuba iziqhamo kunye nemifuno ene-antioxidant etyebileyo njengepapaya inceda ukunciphisa ukumakisha (,,,).

Umzekelo, olunye uphononongo luqaphele ukuba amadoda akonyusa ukutya kwawo iziqhamo kunye nemifuno ephezulu kwiicarotenoids abe nokwehla okukhulu kwiCRP, uphawu oluthile lokuvuvukala ().

Isishwankathelo Ukudumba okungapheliyo yingcambu yezifo ezininzi. Iipapayas ziphezulu kakhulu kwii-carotenoids ezinokunciphisa ukudumba.

6. Ngamana unokuphucula ukugaya

I-enzyme ye-papain kwi-papaya inokwenza iiprotheni kube lula ukwetyisa.

Abantu abakwiitropiki bajonga ipapaya njengesixhobo sokuqunjelwa kunye nezinye iimpawu zesifo sengqondo sesibindi (IBS).

Kwisifundo esinye, abantu abathathe ifomula esekwe papaya kwiintsuku ezingama-40 babenokuphucuka okubonakalayo ekuqunjelweni nasekuqunjweni ().

Imbewu, amagqabi kunye neengcambu zikwabonakalisiwe ukunyanga izilonda kwizilwanyana nasebantwini (,).

Isishwankathelo I-Papaya ibonakalisiwe ukuphucula ukuqunjelwa kunye nezinye iimpawu ze-IBS. Imbewu kunye namanye amalungu esityalo nawo asetyenziselwa ukunyanga izilonda.

7. Ikhusela ngokuchasene nokonakala kolusu

Ukongeza ekugcineni umzimba wakho usempilweni, ipapaya inokunceda ulusu lwakho lukhangeleke ngakumbi luneetoni kwaye lulutsha.

Umsebenzi ogqithisileyo wasimahla okholelwa ekubeni unoxanduva lokushwabana, ukugogeka kunye nomnye umonakalo owenzeka kulusu ngobudala ().

IVithamini C kunye ne-lycopene epapaya zikhusela ulusu lwakho kwaye zinokunceda ukunciphisa le miqondiso yokuguga ().

Kwisifundo esinye, ukongeza nge-lycopene kwiiveki ezili-10-12 kunciphise ubomvu kulusu emva kokuvezwa lilanga, okuluphawu lokonzakala kolusu ().

Kwelinye, abafazi abadala abatya umxube we-lycopene, i-vitamin C kunye nezinye i-antioxidants kwiiveki ezili-14 babenonciphiso olubonakalayo nolulinganisekayo kubunzulu bemibimbi yobuso ().

Isishwankathelo Ii-antioxidants ezinamandla kwipapaya zinokunceda ulusu lwakho lubuye kumonakalo welanga kwaye lunokuzikhusela ekushwabaneni.

8. Imnandi kwaye ininzi

IPapaya inencasa eyahlukileyo ethandwa ngabantu abaninzi. Nangona kunjalo, ukuvuthwa kubalulekile.

Ipapaya engavuthwanga okanye evuthwe ngokugqithisileyo inokungcamla ngokwahlukileyo kuleyo ivuthwe ngokugqibeleleyo.

Xa ivuthiwe ngokupheleleyo, ipapaya kufuneka ibe tyheli ukuya kumbala o-orenji-bomvu ngombala, nangona iindawo ezimbalwa eziluhlaza zilungile. Njenge-avokhado, ulusu lwayo kufuneka luvelise uxinzelelo olunobunono.

I-flavour yayo iyona nto ibhetele xa kubanda, ngoko yinto efanelekileyo yokugcina ifriji xa kunokwenzeka.

Emva kokuyihlamba kakuhle, ungayinqumla ngesiqingatha ubude, ukhuphe imbewu, uyitye ngaphandle kwe-rind ngecephe, njenge-cantaloupe okanye i-melon.

Njengoko ixhaphake ngokumangalisayo, inokudityaniswa nokunye ukutya okuhambelana nencasa yayo.

Nazi iindlela ezimbalwa ezilula zokupheka usebenzisa ipapaya encinci:

• Isidlo sakusasa: Yinqumle kwisiqingatha uze ugcwalise isiqingatha ngasinye nge-yogurt ye-Greek, emva koko ngaphezulu kunye neeblueberries ezimbalwa kunye namantongomane aqingqiweyo.
• Isibheno: Yinqumle ibe yimichilo kwaye usonge isilayi se ham okanye iprosciutto ujikeleze umgca ngamnye.
• Isalsa: Gweba ipapaya, iitumato, amatswele kunye necilantro, emva koko ungeze ijusi yelamuni kwaye udibanise kakuhle.
• Ismoothie: Hlanganisa isiqhamo esityiweyo kunye nobisi lwekhokhonathi kunye neqhwa kwi-blender, uze udibanise kude kube lula.
• Isaladi: Gweba ipapaya kunye neavokhado zibe ziityhubhu, yongeza inkukhu ephekiweyo kunye nelokhwe ngeoyile yeoyile kunye neviniga.
• IDessert: Hlanganisa isiqhamo esityiweyo kunye neepunipoyi ezi-2 (28 gram) zembewu ye-chia, ikomityi enye (240 ml) yobisi lwe-alimondi kunye ne-1/4 yethispuni ye-vanilla. Hlanganisa kakuhle kunye nefriji ngaphambi kokutya.

Isishwankathelo Ipapaya sisiqhamo esimnandi nesonwabiswa kakhulu xa sele sivuthiwe. Ingatyiwa yodwa okanye idityaniswe ngokulula nokunye ukutya.

Umgca osezantsi

Ipapaya ityebile kwizondlo ezixabisekileyo kwaye inencasa emnandi.

Ii-antioxidants zayo ezinamandla ezifana ne-lycopene zinokunciphisa umngcipheko wezifo ezininzi-ngakumbi ezo zihlala ziza nobudala, ezinjengesifo sentliziyo kunye nomhlaza.

Inokukhusela ngokuchasene neempawu ezibonakalayo zokwaluphala, ukunceda ulusu lwakho luhlale luthambile kwaye lulutsha.

Zama ukongeza esi siqhamo sisempilweni kwaye simnandi kukutya kwakho namhlanje.