Yintoni iAsh Gourd? Konke Okufuneka Ukwazi

Umxholo

• Zityebile kwizakhamzimba ezithile nakwimixube yezityalo eziluncedo
• Ngamana unokuphucula ukugaya
• Ezinye izibonelelo ezinokubakho
• Iindlela zokutya umgquba
• Umgca wezantsi

I-Ash gourd, ekwabizwa ngokuba yi UBenincasa hispida, I-melon yasebusika, i-wax gourd, ithanga elimhlophe, kunye ne-watermelon yase-China, sisiqhamo esizalelwe kwiindawo ezithile ze-Asia esemaZantsi (1).

Ikhula kumdiliya kwaye ikhula ibe yimeloni engqukuva okanye engqindilili elingana nobungakanani kunye nombala njengevatala. Xa sele zivuthiwe, iziqhamo zangaphandle ezi-fuzzy morphs kwi-powdery-color coating enika esi siqhamo igama laso.

I-Ash gourd's taste incasa ikhumbuza ikhukhamba, kwaye inyama yeziqhamo yongezwa ngokukhethekileyo kwizitya zase China nase India.

Iziqhamo ziye zanikezelwa ngezibonelelo ezahlukeneyo zempilo kwaye bezisetyenziswa kunyango lwesiTshayina kunye nolwe-Ayurvedic kangangeenkulungwane. Nangona kunjalo, zimbalwa kuphela izibonelelo zalo ekucingelwa ukuba zixhaswe yinzululwazi (1).

Eli nqaku liphonononga uphando lwamva nje ngomlotha womlotha, kubandakanya umxholo wezondlo kunye nezibonelelo ezinokubakho kwezempilo.

Zityebile kwizakhamzimba ezithile nakwimixube yezityalo eziluncedo

I-Ash gourd ine-96% yamanzi kwaye iphantsi kakhulu kwiikhalori, amafutha, iiprotheni kunye ne-carbs. Nangona kunjalo, ihlala ityebile kwifayibha kwaye ibonelela ngexabiso elincinci lezondlo ezahlukeneyo.

Inxalenye enye ye-3.5-ounce (100-gram) yenxalenye yomrhumo womdaka eluhlaza ():

• Iikhalori: 13
• Iprotheni: ngaphantsi kwe-1 gram
• IiCarbs: Iigrama ezi-3
• Ifayibha: Iigrama ezi-3
• Amafutha: ngaphantsi kwe-1 gram
• Vitamin C: I-14% yeXabiso lemihla ngemihla (DV)
• URiboflavin: I-8% yeDV
• Zinc: I-6% yeDV

I-Ash gourd ikwaqulathe izixa ezincinci zentsimbi, i-magnesium, i-phosphorus, ubhedu, kunye ne-manganese, kunye nezinye iivithamini ze-B. Okwangoku, ezi mali ngokwesiqhelo azidluli kwi-3% yezakhamzimba ze-DVs ().

Ukongeza kwi-vitamin C, i-ash gourd ngumthombo olungileyo we-flavonoids kunye ne-carotenes, ii-antioxidants ezimbini ezikholelwa ukuba ziyanceda ukukhusela umzimba wakho ekulimaleni kweseli kunye neemeko ezithile ezinje ngohlobo lweswekile 2 kunye nesifo sentliziyo (3).

Okwangoku, umxholo we-ash gourd we-antioxidant kucingelwa ukuba sesona sizathu siphambili sezona zininzi zezibonelelo ().

I-Ash gourd iphantsi kweekhalori, amafutha, i-carbs kunye neprotheni. Nangona kunjalo, ityebile kwi-fiber kunye ne-antioxidants ekholelwa ukuba ikhuthaza impilo yakho kwaye iyanceda ukukhusela umzimba wakho kwizifo.

Ngamana unokuphucula ukugaya

Ikhalori ephantsi yomlotha, ifayibha ephezulu, kunye nomxholo wamanzi aphezulu kunokunceda ukuphucula ukwetyisa ukutya kunye nokukhuthaza ubunzima bomzimba obusempilweni.

Umzekelo, uphando lubonisa ukuba ikhalori esezantsi, ukutya okuxineneyo kwamanzi njenge-gourd kunokunceda abantu ukunciphisa umzimba ().

Ngaphezu koko, i-ash gourd ngumthombo olungileyo wefayibha enyibilikayo. Olu hlobo lwefayibha lwenza into efana nejeli emathunjini akho, ecothisa ukwetyisa kwakho kwaye inceda ukukhuthaza iimvakalelo zokugcwala (6,,).

I-Ash gourd nayo iphantsi kakhulu kwi-carbs, eyenza ukuba ilungele abantu abalandela ukutya okuncinci kwe-carb.

I-Ash gourd's low calorie, i-carb ephantsi, amanzi aphezulu, kunye nemixholo ephezulu yefayibha zibonelela ngokudityaniswa kwezondlo ezinokukhuthaza impilo yokwetyisa kunye nokukunceda ugcine ubunzima obunempilo.

Ezinye izibonelelo ezinokubakho

I-Ash gourd isetyenzisiwe kunyango lwesiTshayina kunye neayurvedic ukunyanga izifo ezahlukeneyo kangangeenkulungwane.

Esi siqhamo sihlala sidunyiswa ngenxa yento yokuhambisa isisu, isisu, kunye neempawu ze-aphrodisiac. Kukholelwa ukuba ukubonelela ngezibonelelo zezempilo ukusuka kumanqanaba amandla anyukayo kunye nengqondo ebukhali yokugaya ukutya kunye nomngcipheko ophantsi wezifo.

Nangona kunjalo, ayizizo zonke izibonelelo ekucingelwa ukuba zixhaswa zizenzululwazi okwangoku. Ezona zinenkxaso yesayensi zibandakanya:

• Zinokuthintela izilonda. Uphando lwezilwanyana lubonisa ukuba izicatshulwa zomlotha zinganceda ukuthintela ukubonakala kwezilonda zesisu kwiigundane (, 9).
• Ngamana unokunciphisa ukudumba. Ityhubhu yovavanyo kunye nezifundo zezilwanyana qaphela ukuba izicatshulwa zomlotha zinganciphisa ukuvuvukala, ekukholelwa ukuba ngoyena nobangela wezifo ezingapheliyo (10,,).
• Ngamana unokunika ukhuselo kuhlobo lwesibini seswekile. Uphando lweempuku lubonisa ukuba i-ash gourd inokunceda ukunciphisa iswekile yegazi, i-triglyceride, kunye namanqanaba e-insulin. Nangona kunjalo, izifundo zabantu zichaza iziphumo ezingqubanayo (1,).
• Ngaba unokuba nefuthe le-antimicrobial. Olunye uphando lubonisa ukuba izicatshulwa zomlotha zingakhusela kwiibhaktheriya ezithile kunye nefungi. Nangona kunjalo, ezinye izifundo azifumani ziphumo zokhuselo ()

Nangona kuthembisa, kubalulekile ukuba uqaphele ukuba zonke ezi zifundo zisebenzise izicatshulwa ezijolise kwinyama yesiqhamo, ulusu, okanye umdiliya kunesiqhamo uqobo.

Ngapha koko, uninzi lwezi zifundo zincinci okanye zenziwe umhla, kwaye uninzi aziziphandi ezi zibonelelo ebantwini. Ke ngoko, uphando oluninzi luyafuneka ngaphambi kokuba kuthathwe izigqibo ezinamandla.

Izicatshulwa ezenziwe kwinyama yomlotha, ulusu, kunye nomdiliya kunxulunyaniswe kuluhlu lwezibonelelo ezinokubakho kwezempilo. Okwangoku, kufuneka uphando ngakumbi ebantwini ngaphambi kokuba kwenziwe izigqibo ezinamandla.

Iindlela zokutya umgquba

I-Ash gourd yinxalenye eyaziwayo yokutya kwaseAsia.

Iziqhamo zihlala ziqhekezwa, zibiliswe, zityiwe zodwa okanye zongezwe kwiisuphu kunye neesityu. Isenokubhakwa, ijiwe, ifakwe iilekese, okanye icocwe nje kwaye ifakwe kwiisaladi, okanye ityiwe iluhlaza ngokufanayo nendlela onokuyitya ikomkomere esisikiweyo.

I-Ash gourd nayo inokusetyenziselwa ukwenza iilekese, ijam, isoso, iikeyiki, okanye iceba emnandi yaseIndiya eyaziwa ngokuba yipetha. Ikwalulongezo oludumileyo kwiijusi kunye nee-smoothies ().

Ungalufumana uthuthu lomlotha kwiivenkile ezinkulu zaseAsia okanye kwiimarike zamazwe aphesheya. Qiniseka ukuba ukhetha umthi oziva unzima ngobungakanani bawo kwaye ukhululekile kwimivumbo okanye ngaphandle.

Umthi womlotha ugcinwa kakuhle kwindawo epholileyo neyomileyo. Umgubo omhlophe kumphezulu womthi uba nencamathele xa umanzi kwaye kufuneka uhlanjululwe ngaphambi kokuba usike umqala uvule.

I-Ash gourd yongezwa ngokudibeneyo kwisuphu, isityu, kunye nesaladi. Ingaphekwa, ifakwe, ifakwe, okanye isetyenziswe ukwenza i-ketchup, i-jam, i-juice, i-smoothies kunye ne-dessert.

Umgca wezantsi

I-Ash gourd sisiqhamo esisezantsi sekhalori esityebileyo emanzini, ifayibha, kunye nezinye izondlo eziluncedo. Kuqhelekile ukuba kusetyenziswe amayeza emveli ukukhusela okanye ukunyanga izifo ezahlukeneyo kwaye kwenza ukongeza okunezinto ezininzi kwizitya ezininzi.

I-Ash gourd ikholelwa ukuba ikhuthaza ukwetyisa, ukunciphisa ukudumba, kunye nokukhusela kusulelo, izilonda, kunye nohlobo lwesibini lweswekile. Nangona kunjalo, akukho nanye kwezi zibonelelo ngoku exhaswa sisayensi esomeleleyo.

Oko kwathiwa, akukho monakalo ekunikeni esi siqhamo esingaqhelekanga, nokuba kukudibanisa nje ukutya okanye unike izitya zakho umdla onomdla.