Izibonelelo ezi-6 zeBitter Melon (Umuncu okrakra) kunye neSicatshulwa sayo

Umxholo

• 1. Ukupakisha izondlo ezininzi ezibalulekileyo
• 2. Ngaba unokunceda ekunciphiseni iSwekile yeGazi
• 3. Banokuba Neendawo Zokulwa Umhlaza
• 4. Inganciphisa amaNqanaba eCholesterol
• 5. Ngamana angancedisa ukunciphisa umzimba
• 6. Ubhetyebhetye kwaye bumnandi
• Iziphumo ebezingalindelekanga ezinokubakho
• Umgca osezantsi

I-melon melitter-ekwabizwa ngokuba ngumqala okrakra okanye Momordica charantia - ngumdiliya weTropiki osapho lwe-gourd kwaye unxulumene ngokusondeleyo ne-zucchini, isikwashi, ithanga kunye nekhukhamba.

Iyalinywa kwihlabathi liphela ngesiqhamo sayo esityiwayo, nesithathwa njengesiqhelo kwiintlobo ezininzi zokutya kwaseAsia.

Iintlobo zaseTshayina zihlala zinde, ziluhlaza okomhlaza, kwaye zigutyungelwe ngamaqhuma afana nentsumpa.

Kwelinye icala, indiya eyahlukeneyo imxinwa kwaye ikhombise iziphelo ezirhabaxa, ezijijelweyo kwindonga.

Ukongeza kunambitheka wayo obukhali kunye nokubonakala okwahlukileyo, imelon ekrakra inxulunyaniswa nezibonelelo ezininzi ezinempilo.

Nazi izibonelelo ezi-6 zemelon ekrakra kunye nokukhutshwa kwayo.

1. Ukupakisha izondlo ezininzi ezibalulekileyo

I-melon melitter ingumthombo omkhulu wezinto eziphambili zezondlo.

Ikomityi enye (i-94 gram) yemelon ekrwada inika ():

• Iikhalori: 20
• IiCarbs: 4 iigrem
• Ifayibha: 2 iigrem
• Vitamin C: Iipesenti ezingama-93 zeReferensi yoSuku lwemihla ngemihla (i-RDI)
• Vitamin A: Iipesenti ezingama-44 ze-RDI
• Umntu: I-17% ye-RDI
• Potassium: I-8% ye-RDI
• Zinc: I-5% ye-RDI
• Intsimbi: I-4% ye-RDI

I-melon melitter ityebile ngakumbi ku-vitamin C, into ebalulekileyo kwimicronutrient ebandakanyeka kuthintelo lwezifo, ukwakheka kwethambo, kunye nokuphilisa amanxeba ().

Ikwanovithamini A ophezulu, ivithamin enyibilikayo enamafutha ekhuthaza impilo yolusu kunye nombono ofanelekileyo ().

Inika ifolat, ebaluleke kakhulu ekukhuleni nasekukhuleni, kunye nexabiso elincinci le potassium, zinc kunye nentsimbi ().

I-melon melitter ngumthombo olungileyo wecatechin, i-gallic acid, i-epicatechin, kunye ne-chlorogenic acid, nayo-enamandla anamandla e-antioxidant iikhompawundi ezinokunceda ukukhusela iiseli zakho kumonakalo ().

Kwaye, iphantsi kweekhalori kodwa iphezulu kwifayibha- izalisekisa malunga neepesenti ezisibhozo zeemfuno zakho zemihla ngemihla kwikomityi enye (94-gram) ekhonza.

Isishwankathelo I-melon melitter ngumthombo olungileyo wezakha mzimba ezifana nefayibha, ivithamin C, ifolthi kunye nevithamini A.

2. Ngaba unokunceda ekunciphiseni iSwekile yeGazi

Ngombulelo kwiimpawu zayo ezinamandla zonyango, imelon ekrakra kudala isetyenziswa ngabantu bomthonyama kwihlabathi liphela ukunceda ukunyanga iimeko ezinxulumene neswekile ().

Kwiminyaka yakutshanje, izifundo ezininzi ziqinisekisile indima yesiqhamo kulawulo lweswekile yegazi.

Isifundo seenyanga ezi-3 kubantu abadala abangama-24 abanesifo seswekile sabonisa ukuba ukuthatha i-2,000 mg yemelon ekrakra mihla le kunciphisa iswekile yegazi kunye ne-hemoglobin A1c, uvavanyo olusetyenziselwa ukulinganisa ulawulo lweswekile yegazi ngaphezulu kweenyanga ezintathu (7).

Olunye uphononongo kubantu abangama-40 abanesifo seswekile bafumanisa ukuba ukuthatha i-2,000 mg ngemini ye-melon ekrakra iiveki ezi-4 kukhokelele ekunciphiseni okuncinci kumanqanaba eswekile yegazi.

Ngaphezu koko, isongezelelo sinciphise kakhulu amanqanaba e-fructosamine, omnye umakishi wolawulo lweswekile yegazi yexesha elide (8).

I-melon melitter icingelwa ukuba iphucula indlela esetyenziswa ngayo iswekile kwizicwili zakho kunye nokukhuthaza ukhuselo lwe-insulin, ihomoni enoxanduva lokulawula amanqanaba eswekile yegazi (9).

Nangona kunjalo, uphando ebantwini lilinganiselwe, kwaye ezinkulu, kunye nezifundo ezikumgangatho ophezulu ziyafuneka ukuqonda ukuba imelon ekrakra inokuba nefuthe njani kumanqanaba eswekile yegazi kuluntu ngokubanzi.

Isishwankathelo I-melon melon ibonakalisiwe ukuphucula amanqaku amaninzi kulawulo lweswekile lwegazi lwexesha elide, kubandakanya amanqanaba e-fructosamine kunye ne-hemoglobin A1c. Okwangoku, uphando olukumgangatho ophezulu luyafuneka.

3. Banokuba Neendawo Zokulwa Umhlaza

Uphando lubonisa ukuba i-melon ekrakra iqulethe izixhobo ezithile zokulwa nomhlaza.

Umzekelo, olunye uvavanyo lwetyhubhu yovavanyo lubonise ukuba isicatshulwa esikrakra semelon sisebenza ekubulaleni iiseli zomhlaza zesisu, ikholoni, imiphunga kunye ne-nasopharynx-indawo emi ngasemva kwempumlo ngasemva komqala wakho ().

Olunye uphononongo lwe-tube-test lufumene iziphumo ezifanayo, ukuxela ukuba i-melon ekrwada ikwazile ukuthintela ukukhula kunye nokusasazeka kweeseli zomhlaza wamabele ngelixa ikhuthaza nokufa komhlaza weseli (11).

Gcina ukhumbula ukuba ezi zifundo zenziwa kusetyenziswa ubungakanani be-melon ekhutshwe kwiseli nganye elabhoratri.

Uphando olongezelelweyo luyafuneka ukumisela ukuba imelon ekrakra inokuchaphazela njani ukukhula komhlaza kunye nophuhliso ebantwini xa isetyenziswa kwixabiso eliqhelekileyo elifumaneka kukutya.

Isishwankathelo Uvavanyo lwe-tube-test lubonisa ukuba i-melon ekrakra inokuba neempawu zokulwa nomhlaza kwaye inokusebenza ngokuchasene nesisu, ikholoni, imiphunga, i-nasopharynx, kunye neeseli zomhlaza wamabele.

4. Inganciphisa amaNqanaba eCholesterol

Amanqanaba aphezulu e-cholesterol anokubangela i-fatty plaque ukuba yakhe kwimithambo yakho, inyanzelisa intliziyo yakho ukuba isebenze nzima ukupompa igazi kunye nokwandisa umngcipheko wesifo sentliziyo ().

Izifundo ezininzi zezilwanyana zafumanisa ukuba i-melon ekrakra inokunciphisa amanqanaba e-cholesterol ukuxhasa impilo yentliziyo iphela.

Olunye uphononongo kwiigundane ekutyeni okune-cholesterol eninzi kwaphawula ukuba ukuhambisa isicatshulwa esikrakra se-melon kukhokelele ekunciphiseni okukhulu kumanqanaba e-cholesterol iyonke, "embi" ye-LDL cholesterol, kunye ne-triglycerides (13).

Olunye uphononongo luqaphele ukuba ukunika iigundane isicatshulwa esikrakra se-melon kunciphise kakhulu amanqanaba e-cholesterol xa kuthelekiswa ne-placebo. Amanqanaba aphezulu e-melon akrakra abonisa ukwehla okukhulu (14).

Okwangoku, uphando lwangoku malunga nezinto ezinokubangela ukunciphisa i-cholesterol ye-melon ekrakra ubukhulu becala kuthintelwe kwizifundo zezilwanyana kusetyenziswa idosi enkulu yokukhupha imelon ekrakra.

Izifundo ezongezelelekileyo ziyafuneka ukumisela ukuba ngaba ezi ziphumo zisebenza kubantu abadla umthi njengenxalenye yesondlo esifanelekileyo.

Isishwankathelo Izifundo zezilwanyana zibonisa ukuba isicatshulwa esikrakra se-melon sinokunciphisa amanqanaba e-cholesterol, anokunceda ukuxhasa impilo yentliziyo. Nangona kunjalo, uphando lomntu lokuqinisekisa ezi ziphumo ziyasilela.

5. Ngamana angancedisa ukunciphisa umzimba

I-melon melon yenza ulongezo olugqwesileyo ekudleni kokulahleka kobunzima, njengoko iphantsi kweekhalori kodwa iphezulu kwifayibha. Iqulethe malunga ne-2 gram yefayibha kwikomityi enye (94-gram) ekhonza ().

Ifayibha idlula kumgudu wakho wokugaya ngokucotha, ukunceda ukuba uhlale ugcwele ixesha elide kunye nokunciphisa indlala kunye nokutya (, 16).

Ke ngoko, ukutshintshela izithako eziphezulu zeekhalori kunye ne-melon ekrakra kunokunceda ukwandisa ukutya kwakho kwefayibha kunye nokusika iikhalori ukukhuthaza ukunciphisa umzimba.

Olunye uphando lubonisa ukuba i-melon ekrakra inokuba neziphumo ezilungileyo ekutshiseni amafutha kunye nokulahleka kobunzima.

Olunye uphononongo lufumanise ukuba ukutya iphilisi ene-4.8 yeegramu ze-melon ekrwada usuku ngalunye kukhokelela ekunciphiseni okukhulu kumanqatha esisu.

Abathathi-nxaxheba baphulukene nomndilili we-intshi ezi-0.5 (i-1.3 cm) ukusuka kwisangqa esinqeni emva kweeveki ezisixhenxe ().

Kwangokunjalo, uphononongo kwiigundane kukutya okunamafutha aphezulu kwaqaphela ukuba isicatshulwa se-melon esibuhlungu sanceda ukunciphisa ubunzima bomzimba xa kuthelekiswa ne-placebo ().

Qaphela ukuba ezi zifundo zenziwa kusetyenziswa iidosi eziphezulu zokuncedisa i-melon. Kuhleli kungacaci nokuba ukutya imelon ekrakra njengenxalenye yokutya rhoqo kuya kuba neziphumo ezifanayo kwezempilo.

Isishwankathelo I-melon melon iphantsi kweekhalori kodwa inefayibha ephezulu. Izifundo zoluntu nezilwanyana zifumanise ukuba isicatshulwa esikrakra se-melon sinokunceda ekunciphiseni amafutha esiswini kunye nobunzima bomzimba.

6. Ubhetyebhetye kwaye bumnandi

I-melon ebabayo ine-flavour ebukhali esebenza kakuhle kwiitya ezininzi.

Ukuyilungiselela, qala ngokuhlamba iziqhamo kwaye usike ngobude. Emva koko sebenzisa isixhobo ukukhupha imbewu embindini, kwaye usike isiqhamo sibe ngamacwecwe amancinci.

I-melon ebabayo inokuyonwabela iluhlaza okanye iphekwe kwiindlela ezahlukeneyo zokupheka.

Ngapha koko, inokupakwa nge-pan, ifuthwe, ibhakwe, okanye ikhutshelwe ngaphandle kwaye ifakwe kwizinto ozikhethileyo.

Nazi iindlela ezimbalwa ezinomdla zokongeza imelon ekrakra kwisidlo sakho:

• Ijusi ikrakra ekrakra kunye nezinye iziqhamo kunye nemifuno yesiselo esinezixhobo.
• Hlanganisa i-melon ebabayo kwi-fry yakho elandelayo yokuqhayisa izibonelelo zezempilo.
• Songa i-melon ekrakra ecaleni kweetumato, igalikhi, kunye netswele kwaye ungeze kumaqanda aqhekeziweyo.
• Hlanganisa i-melon engenangqolowa engenamifuno kunye nokukhetha kwakho ukugqoka kunye nokuhlobisa isaladi enonophelo.
• Izinto ezinenyama yomhlaba kunye nemifuno kwaye ukhonze nge-sauce emnyama yeembotyi.

Isishwankathelo I-melon melitter kulula ukuyilungisa kwaye inokusetyenziswa kwiitya ezininzi ezahlukeneyo kunye neeresiphi.

Iziphumo ebezingalindelekanga ezinokubakho

Xa ukonwabela ukumodareyitha, imelon ekrakra inokuba sisongezo esisempilweni kunye nesondlo kukutya kwakho.

Nangona kunjalo, ukusebenzisa izixa eziphezulu zemelon ekrakra okanye ukuthatha izongezo ezikrakra zemelon kunokunxulunyaniswa neziphumo ezibi ezininzi.

Ngokukodwa, i-melon ekrakra inxulunyaniswe nohudo, ukugabha kunye neentlungu zesisu ().

Akukhuthazwa nakwabasetyhini abakhulelweyo, njengoko iziphumo zalo zexesha elide kwezempilo zingakhange zifundwe ngokubanzi.

Ngenxa yempembelelo yayo kwiswekile yegazi, kuya kufuneka ubonisane nomboneleli wakho wezempilo ngaphambi kokuyitya ukuba uthatha nawaphi na amayeza anciphisa iswekile yegazi.

Kwakhona, thetha noqeqesho lwezempilo ngaphambi kokuba uncedise i-melon ekrakra ukuba unayo nayiphi na imeko yezempilo okanye uthatha nawaphi na amayeza, kwaye uqiniseke ukuba usebenzisa njengoko kuyalelwe.

Isishwankathelo I-melon melon inokudityaniswa neziphumo ebezingalindelekanga. Abafazi abakhulelweyo, abantu abaneengxaki zempilo, kunye nabo bathabatha amayeza okwehlisa iswekile kufuneka babonane nogqirha ngaphambi kokuba basebenzise.

Umgca osezantsi

I-melon melitter sisiqhamo kusapho lwe-gourd olunenkangeleko ekhethekileyo kunye nencasa.

Ayisityebi kuphela kwizondlo ezininzi ezibalulekileyo kodwa ikwadityaniswa nezibonelelo ezininzi zempilo, kubandakanya ukuphuculwa kolawulo lweswekile yegazi kunye namanqanaba e-cholesterol.

Qaphela ukuba abantu abakhulelweyo okanye amayeza athile-ngakumbi amayeza anciphisa iswekile- kufuneka bathethe nomboneleli wabo wezempilo ngaphambi kokuba batye imali eninzi okanye bathathe izongezo.

Okwangoku, ngokumodareyitha, imelon ekrakra yenza incasa, isondlo, kwaye kulula ukongeza kwisondlo esifanelekileyo, esisemgangathweni.