Izibonelelo ezili-9 zeMaca Root (kunye neziphumo ebezingalindelekanga)

Umxholo

• Yintoni iMaca?
• 1. Inesondlo kakhulu
• 2. Yandisa iLibido emadodeni nakwabafazi
• 3. Isenokunyusa ukuchuma emadodeni
• 4. Isenokunceda ekunciphiseni iimpawu zokuyeka ukuya exesheni
• 5. IMaca inokuPhucula iMood yakho
• 6. Isenokukhuthaza ukuSebenza kweMidlalo kunye naMandla
• 7. Xa isetyenziswa kulusu, iMaca isenokukunceda ukukhusela elangeni
• 8. Ingaphucula ukuFunda kunye neMemori
• 9. Inokunciphisa ubungakanani beProstate
• Uyisebenzisa kanjani iMaca
• Ukhuseleko kunye neempembelelo zecala
• Thatha uMyalezo waseKhaya

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Isityalo se-maca siqhume ngokuthandwa kule minyaka idlulileyo.

Ngokwenyani sisityalo esizalelwa ePeru, kwaye siqhele ukufumaneka kwifomu yomgubo okanye njengesongezelelo.

Ingcambu yeMaca ibisoloko isetyenziselwa ukuphucula ukuzala kunye nokuqhuba ngesondo.

Kukwabangwa ukuba kuphuculwe amandla kunye namandla.

Yintoni iMaca?

Isityalo se-maca, esaziwa ngokwenzululwazi njenge Lepidium meyenii, ngamanye amaxesha kubhekiswa kuyo njengeginseng yasePeru.

Ikhula ikakhulu kwiiAndes kumbindi wePeru, kwiimeko ezinzima kunye neendawo eziphakamileyo kakhulu-ngaphezulu kwe-13,000 yeenyawo (4,000 yeemitha).

IMaca yimifuno enqamlezileyo kwaye ke inxulumene ne-broccoli, icauliflower, ikhaphetshu kunye ne-kale. Inembali ende yokusetyenziswa kwamayeza kunye nokusetyenziswa kwamayeza ePeru ().

Eyona ndawo ityiwayo yesityalo yingcambu, ekhula phantsi komhlaba. Ikhona ngemibala eliqela, ukusuka kumhlophe ukuya kumnyama.

Ingcambu ye-Maca yomile ngokubanzi kwaye ityiwe kwifom yomgubo, kodwa ikwafumaneka kwiifomsile kunye nencindi yolwelo.

Incasa ye-maca ingcambu yomgubo, abanye abantu abangayithandiyo, ichazwe njengomhlaba kunye ne nutty. Abantu abaninzi bayongeza kwii-smoothies zabo, i-oatmeal kunye nokuphatha okumnandi.

Kufanelekile ukuba uqaphele ukuba uphando nge-maca lusekwizigaba zalo zokuqala.

Uninzi lwezifundo zincinci, zenziwe kwizilwanyana kunye / okanye zixhaswe ziinkampani ezivelisa okanye ezithengisa i-maca.

IMaca sisityalo esinyangayo esikhula kakhulu phezulu ezintabeni zasePeru kwiimeko ezinzima.

1. Inesondlo kakhulu

Ingcambu ye-Maca umgubo unesondlo kakhulu, kwaye ungumthombo omkhulu weevithamini kunye neeminerali ezininzi ezibalulekileyo (2).

I-ounce enye (i-28 gram) ye-maca ingcambu yomgubo iqulethe:

• Iikhalori: 91
• IiCarbs: Iigrama ezingama-20
• Iprotheni: 4 iigrem
• Ifayibha: 2 iigrem
• Amafutha: 1 gram
• Vitamin C: I-133% ye-RDI
• Ibhrasi: Iipesenti ezingama-85 ze-RDI
• Intsimbi: Iipesenti ezingama-23 ze-RDI
• Potassium: I-16% ye-RDI
• Vitamin B6: I-15% ye-RDI
• Imanganizi: I-10% ye-RDI

Ingcambu yeMaca ngumthombo olungileyo wekhabhohay, iphantsi kunamafutha kwaye inenani elifanelekileyo lefayibha. Iphezulu nakwezinye iivithamini kunye neeminerals, ezinjengevithamini C, ubhedu kunye nentsimbi.

Ngapha koko, inezinto ezahlukeneyo zezityalo, kubandakanya ii-glucosinolates kunye neepolyphenols (, 3,).

Ingcambu ye-Maca powder iphezulu kwi-carbs kwaye ityebile kwinani lezondlo, kubandakanya ivithamini C, ubhedu kunye nentsimbi. Iqulethe izinto ezininzi eziphilayo zezityalo.

2. Yandisa iLibido emadodeni nakwabafazi

Ukunciphisa umnqweno wesini yingxaki eqhelekileyo kubantu abadala.

Ngenxa yoko, umdla kumayeza kunye nakwizityalo ezonyusa indalo lilungile.

IMaca ithengiswe kakhulu njengesebenzayo ekuphuculeni umnqweno wesini, kwaye eli bango lixhaswa luphando ().

Uphengululo oluvela kwi-2010 olubandakanya izifundo ezine zeklinikhi ezingenamntu kunye nenani labathathi-nxaxheba abangama-131 bafumana ubungqina bokuba i-maca iphucula umnqweno wesondo emva kweeveki ezintandathu zokungenisa ().

IMaca yonyusa ukuqhuba ngokwesondo emadodeni nakwabafazi.

3. Isenokunyusa ukuchuma emadodeni

Xa kuziwa ekuchumeni kwamadoda, umgangatho wesidoda kunye nobungakanani kubaluleke kakhulu.

Kukho ubungqina bokuba ingcambu ye-maca inyusa ukuchuma kwamadoda (,).

Uphengululo lwamva nje lushwankathele ukufunyanwa kwezifundo ezintlanu ezincinci. Ibonakalisile ukuba i-maca iphucule umgangatho wobudoda emadodeni angazaliyo nakwimpilo yamadoda ().

Olunye lwezifundo oluhlaziyiweyo lubandakanya amadoda alithoba asempilweni. Emva kokutya i-maca iinyanga ezine, abaphandi bafumanise ukonyuka kwevolumu, ukubala kunye nokuhamba kwesidoda ().

I-Maca inokunyusa ukuveliswa kwesidoda kwaye iphucule umgangatho wesidoda, ngokwenyusa ukuzala emadodeni.

4. Isenokunceda ekunciphiseni iimpawu zokuyeka ukuya exesheni

Ukuyeka ukuya exesheni kuchazwa njengexesha kubomi bomfazi xa amaxesha akhe okuya exesheni esiyeka ngokusisigxina.

Ukwehla kwendalo kwi-estrogen okwenzeka ngeli xesha kunokubangela uluhlu lweempawu ezingathandekiyo.

Oku kubandakanya ukukhanya okutshisayo, ukoma kwilungu lobufazi, ukutshintsha kwemozulu, iingxaki zokulala kunye nokucaphuka.

Olunye uphononongo lwezifundo ezine kubafazi abanesifo sokuya exesheni kwafumanisa ukuba i-maca inceda ekunciphiseni iimpawu ze-menopausal, kubandakanya ukukhanya okutshisayo kunye nokuphazamiseka kokulala ().

Ukongeza, izifundo zezilwanyana zibonisa ukuba i-maca inokunceda ukukhusela impilo yethambo. Abasetyhini banomngcipheko ophezulu we-osteoporosis emva kokuyeka ukuya exesheni (,,).

IMaca inokuphucula iimpawu zokuyeka ukuya exesheni, kubandakanya ukukhanya okushushu kunye nokuphazamisa ukulala ebusuku.

5. IMaca inokuPhucula iMood yakho

Izifundo ezininzi zibonise ukuba i-maca inokuphucula imeko yakho.

Inxulunyaniswa noxinzelelo oluncitshisiweyo kunye neempawu zokudakumba, ngakumbi kubafazi abaya exesheni (,, 16).

IMaca iqulethe izixube zezityalo ezibizwa ngokuba zii-flavonoids, eziphakanyisiweyo ukuba ubuncinci zinoxanduva kwezi zibonelelo zengqondo ().

I-Maca inokuphucula impilo-ntle yakho yengqondo kunye nemood yakho ngokunciphisa uxinzelelo kunye noxinzelelo, ngakumbi kubafazi abanesifo sokuya exesheni.

6. Isenokukhuthaza ukuSebenza kweMidlalo kunye naMandla

I-Maca ingcambu yomgubo sisongezo esidumileyo phakathi kwabakhi bomzimba kunye neembaleki.

Kuye kwathiwa kukunceda ufumane imisipha, wandise amandla, ukonyusa amandla kunye nokuphucula ukusebenza komzimba.

Kwakhona, olunye uphononongo lwezilwanyana lubonisa ukuba lwonyusa ukusebenza konyamezelo (17, 18, 19).

Ngaphaya koko, isifundo esinye esincinci kubahambi ngebhayisikile abangamadoda abasibhozo bafumanisa ukuba baphucule ixesha abalithathileyo lokugqibezela ukukhwela ibhayisikile kangangeekhilomitha ezingama-40 (iikhilomitha ezingama-40) emva kweentsuku ezili-14 zokongeza nge-maca extract ().

Okwangoku, abukho ubungqina benzululwazi obuqinisekisa naziphi na izibonelelo zobunzima bemisipha okanye amandla.

Ukuxhasa i-maca kunokuphucula ukusebenza komthambo, ngakumbi ngexesha leziganeko zokunyamezela. Nangona kunjalo, iziphumo zalo kubunzima bemisipha kunye namandla azikafundwa.

7. Xa isetyenziswa kulusu, iMaca isenokukunceda ukukhusela elangeni

Imitha ye-Ultraviolet (UV) evela elangeni inokutsha kwaye yonakalise isikhumba esingakhuselekanga nesivelileyo.

Ixesha elingaphezulu, imitha ye-UV inokubangela imibimbi kwaye yonyuse umngcipheko womhlaza wolusu ().

Kukho ubungqina bokuba ukufaka isicatshulwa se-maca, uhlobo lwesityalo esixineneyo, kulusu lwakho kunokukunceda ukukhusela kwimitha ye-UV (,).

Olunye uphononongo lufumanise ukuba isicatshulwa se-maca sisetyenziswe kulusu lweempuku ezintlanu ngaphezulu kweeveki ezintathu kuthintele ukonakala kolusu ekuvezeni i-UV ().

Iziphumo zokukhusela zabangelwa zii-polyphenol antioxidants kunye nee-glucosinolates ezifumaneka kwi-maca ().

Gcina ukhumbula ukuba isicatshulwa se-maca asinakuthatha indawo yelanga eliqhelekileyo. Ikhusela isikhumba kuphela xa sisetyenziswa kulusu, hayi xa usitya.

Xa isetyenziswa eluswini, isicatshulwa se-maca sinokunceda ukuyikhusela kwimitha yelanga ye-UV.

8. Ingaphucula ukuFunda kunye neMemori

IMaca inokuphucula ukusebenza kwengqondo ().

Ngapha koko, ngokwesiko lalisetyenziswa ngabemi basePeru ukuphucula indlela abaqhuba ngayo abantwana esikolweni (,).

Kwizifundo zezilwanyana, i-maca iphucule ukufunda kunye nememori kwiintonga ezinokonakala kwememori (,,,).

Kule meko, i-maca emnyama ibonakala isebenza ngakumbi kunezinye iindidi ().

Obunye ubungqina bubonisa ukuba ii-maca, ngakumbi iintlobo ezimnyama, zinokuphucula ukufunda kunye nenkumbulo.

9. Inokunciphisa ubungakanani beProstate

IProstate yindlala efumaneka kuphela emadodeni.

Ukwandiswa kwe-Prostate gland, ekwabizwa ngokuba yi-benign prostatic hyperplasia (BPH), kuqhelekile kumadoda akhulileyo ().

Iprostate enkulu inokubangela iingxaki ezahlukeneyo ngokudlula komchamo, njengoko ujikeleze ityhubhu ekukhutshwa ngayo umchamo emzimbeni.

Into enomdla kukuba, izifundo ezimbalwa kwizikrekrethi zibonisa ukuba i-maca ebomvu yehlisa ubungakanani beprostate (,,,).

Kucetyisiwe ukuba ifuthe le-maca ebomvu kwi-Prostate inxulunyaniswe nenani eliphezulu le-glucosinolates. Ezi zinto zikwanxulunyaniswa nomngcipheko omncinci womhlaza wesibeletho ().

Iprostate enkulu ixhaphakile phakathi kwamadoda amadala kwaye inokubangela imiba ngokuchama. Izifundo zezilwanyana zicebisa ukuba i-maca ebomvu inokunciphisa ubungakanani beprostate.

Uyisebenzisa kanjani iMaca

I-Maca kulula ukuyifaka kwisidlo sakho.

Ingathathwa njengesongezelelo okanye yongezwe kwii-smoothies, i-oatmeal, iimpahla ezibhakiweyo, imivalo yamandla kunye nokunye.

Ithamo elifanelekileyo lokusetyenziswa kwamayeza alisekwanga. Nangona kunjalo, umthamo we-maca powder powder esetyenziswe kwizifundo ngokubanzi ukusuka kwi-1.5-5 gram ngosuku.

Unokufumana i-maca kwezinye iivenkile ezinkulu, kwiivenkile zokutya ezempilo nakubathengisi abahlukeneyo abakwi-Intanethi. Kukho ukhetho oluhle kakhulu olukhoyo kwiAmazon ngamawaka ophononongo olunomdla.

Itholakala kwifom powder, i-500-mg capsules okanye njenge-extract liquid.

Ngelixa i-maca etyheli lolona hlobo lufumaneka ngokulula, iintlobo ezimnyama ezinje ngombala obomvu nomnyama zinokuba neepropathi ezahlukeneyo zebhayiloji (,).

Ukhuseleko kunye neempembelelo zecala

IMaca ngokubanzi ithathwa njengekhuselekileyo (,,).

Nangona kunjalo, abemi basePeruvia bakholelwa ekubeni ukutya ingcambu entsha ye-maca kunokuba neziphumo ezibi kwezempilo kwaye bacebise ukuyibilisa kuqala.

Ukongeza, ukuba uneengxaki ze-thyroid, unokufuna ukuba uqaphele nge-maca.

Kungenxa yokuba iqulethe i-goitrogens, izinto ezinokuthi ziphazamisane nomsebenzi oqhelekileyo wedlala lengqula. Ezi zinto zinokukuchaphazela ukuba sele unengxaki yokusebenza kwe-thyroid.

Okokugqibela, abasetyhini abakhulelweyo okanye abancancisayo kufuneka babonane noogqirha babo ngaphambi kokuba bathathe i-maca.

IMaca ithathwa njengekhuselekileyo kuninzi lwabantu, nangona abo banemicimbi ye-thyroid kufuneka balumke.

Thatha uMyalezo waseKhaya

Ukuxhasa i-maca kunokubonelela ngezibonelelo ezininzi zempilo, ezinje ngokwanda kwe-libido kunye nomoya ongcono.

Nangona kunjalo, uninzi lwezifundo zincinci kwaye uninzi lwazo lwenziwe kwizilwanyana.

Nangona i-maca ibonisa izithembiso ezininzi, kufuneka ifundwe ngokubanzi.