Umbhali: Peter Berry
Umhla Wokudalwa: 11 Eyekhala 2021
Hlaziya Umhla: 24 Eyedwarha 2024
Anonim
Izizathu ezi-7 eziKhulu zokuDibanisa iziqhamo zeDragoli kukutya kwakho - Isondlo
Izizathu ezi-7 eziKhulu zokuDibanisa iziqhamo zeDragoli kukutya kwakho - Isondlo

Umxholo

I-Dragon fruit, ekwabizwa ngokuba yi-pitahaya okanye i-strawberry pear, sisiqhamo esikwele tropical esaziwa ngesikhumba saso esibomvu esidlamkileyo kunye nencasa yomthi onamachokoza embewu.

Inkangeleko yayo eyahlukileyo kunye namandla agqithisileyo okutya ayenze yathandwa phakathi kweefoodies kunye nokwazi impilo.

Ngethamsanqa, awunyanzelekanga ukuba uhlale kwiitropiki ukonwabele izibonelelo ezininzi ze dragon fruit. Ngapha koko unokuyifumana intsha okanye efriziwe kwiivenkile ezinkulu kwihlabathi liphela.

Nazi izibonelelo zempilo ezisixhenxe zedragon fruit, zonke ezisekwe kubungqina.

1. Eziphezulu kwizondlo

Idragon fruit isezantsi kwiikhalori kodwa igcwele iivithamini kunye neeminerals. Iqulethe isixa esikhulu sefayibha yokutya.

Nalu udibaniso lwezondlo eziphambili kwikomityi enye yokukhonza (227 gram) (, 2):

  • Iikhalori: 136
  • Iprotheni: Iigrama ezi-3
  • Amafutha: 0 iigramu
  • IiCarbohydrate: Iigrama ezingama-29
  • Ifayibha: 7 iigrem
  • Intsimbi: I-8% ye-RDI
  • Magnesium: I-18% ye-RDI
  • Vitamin C: I-9% ye-RDI
  • Vitamin E: I-4% ye-RDI

Ngaphandle kwezakha mzimba eziyimfuneko, iziqhamo zedrako zibonelela ngezihlanganisi zezityalo ezinjenge polyphenols, carotenoids kunye betacyanins ().


Isishwankathelo

I-Dragon fruit iphantsi kwiikhalori kodwa ineevithamini ezininzi, iiminerali kunye nezinto eziluncedo zezityalo ezinjengee-polyphenols, carotenoids kunye ne-betacyanins.

2. Ngamana Unokunceda Ukulwa Nezifo Ezinganyangekiyo

Iiradicals zasimahla ziimolekyuli ezingazinzanga ezibangela ukonakala kweseli, ezinokuthi zikhokelele kukudumba nakwizifo.

Enye indlela yokulwa oku kukutya ukutya okune-antioxidant njenge-dragon fruit.

I-Antioxidants isebenza ngokuthomalalisa ii-radicals zasimahla, oko ke kuthintela ukonakala kweseli kunye nokudumba.

Uphononongo lubonisa ukuba ukutya okunee-antioxidants kunokunceda ekuthinteleni izifo ezinganyangekiyo ezinjengesifo sentliziyo, umhlaza, isifo seswekile kunye nesifo samathambo ().

Isiqhamo sedragoni sineentlobo ezininzi zee-antioxidants ezinamandla, kubandakanya ():

  • Vitamin C: Izifundo zokujonga ziye zafumanisa unxibelelwano phakathi kokutya kwe-vitamin C kunye nomngcipheko womhlaza. Umzekelo, uphononongo kubantu abali-120,852 abadibene nokutya okuphezulu kwe-vitamin C enezinga eliphantsi lomhlaza wentloko nentamo ().
  • Iinkonzo: Uvavanyo lweetyhubhu zovavanyo lubonisa ukuba ii-betalains zinokulwa noxinzelelo lwe-oxidative kwaye zinokubanakho ukucinezela iiseli zomhlaza (7).
  • IiCarotenoids: I-Beta-carotene kunye ne-lycopene zii-pigment zezityalo ezinika inamba yeziqhamo umbala wayo odlamkileyo. Ukutya okunotyebi kwi-carotenoids kudibene nomngcipheko omncinci womhlaza kunye nesifo senhliziyo (,,).

Ngokubalulekileyo, ii-antioxidants zisebenza kakuhle xa zityiwa ngokwendalo ekutyeni, endaweni yefom okanye njengesongezelelo. Ngapha koko, izongezo ze-antioxidant zinokuba neziphumo eziyingozi, kwaye ukuzithatha ngaphandle kolawulo lwezonyango akucetyiswa (,).


Kwelinye icala, i-dragon fruit iyacetyiswa kakhulu.

Isishwankathelo

Isiqhamo sedragoni sinee-antioxidants Vitamin C, beta-carotene, lycopene kunye nebetalain. Izifundo zidibanise ukutya okuphezulu kwii-antioxidants kumngcipheko omncinci wesifo esinganyangekiyo.

3. Ifakwe Ifayibha

Imicu yokutya ine-carbohydrate engafumanekiyo eqhayisa uluhlu olubanzi lwezibonelelo ezinokubakho kwezempilo.

Abasemagunyeni kwezempilo bacebisa iigram ezingama-25 zentsinga ngemini kubafazi kunye nama-38 eegram yamadoda. Njengama-antioxidants, izongezo zefayibha azinazibonelelo zempilo zifana nefayibha evela kukutya (,).

Ngeigram ezisi-7 ngekomityi enye yokukhonza, iziqhamo zedragoni ngowona mthombo wokutya opheleleyo ().

Nangona ifayibha isaziwa kakhulu ngendima yayo ekwetyisweni, uphando lucebisile ukuba inokudlala indima ekukhuseleni isifo sentliziyo, ukulawula uhlobo lweswekile lwesibini kunye nokugcina ubunzima bomzimba obusempilweni (,,).

Nangona uphando olongezelelweyo lufunekayo, uphando oluthile lubonisa ukuba ukutya okuphezulu kwi-fiber kunokukhusela kumhlaza wekolon (,,).


Ngelixa kungekho zifundo zidibanise iziqhamo zedragoni nakweyiphi na kwezi meko, umxholo wayo wefayibha ephezulu unokukunceda uhlangane namaxabiso akho emihla ngemihla.

Nangona kunjalo, kubalulekile ukuba uqaphele ukuba ukutya okune-fiber ephezulu kunokuba nezithintelo, ngakumbi ukuba uqhele ukutya okuncinci kwefayibha. Ukuthintela ukungahambi kakuhle kwesisu, yandisa ukutya kwakho ifayibha yokutya ngokuthe ngcembe kwaye usele ulwelo oluninzi.

Isishwankathelo

Isiqhamo sedragoni sinika iigrama ezisi-7 zefayibha ngokokusebenza, okwenza ukuba ibe lukhetho olufanelekileyo lokuhlangabezana neemfuno zakho zemihla ngemihla zefayibha.

4. Ukukhuthaza ukuLunga kweMpilo

Amathumbu akho alikhaya lama-100 ezigidi zezigidi zeentsholongwane, kubandakanya ngaphezulu kwama-400 eentlobo zebacteria ().

Abaphandi abaninzi bakholelwa ukuba olu luntu lwama-microorganisms lunokuchaphazela impilo yakho. Zombini izifundo zabantu nezilwanyana zinxulumene nokungalingani emathunjini akho kwiimeko ezifana nesifuba kunye nesifo sentliziyo ().

Ngenxa yokuba iziqhamo zedrako ziqulathe ii-prebiotic, zinokuphucula ibhalansi yeebhaktiriya ezilungileyo emathunjini akho (22).

Ii-prebiotic luhlobo oluthile lwefayibha ekhuthaza ukukhula kweentsholongwane ezisempilweni emathunjini akho.

Njengazo zonke iintsinga, amathumbu akho akanako ukuwaphula. Nangona kunjalo, iibhaktheriya ezisemathunjini akho zinokuzigaya. Basebenzisa ifayibha njengamafutha okukhula, kwaye uya kuvuna izibonelelo.

Ngokukodwa, iziqhamo zedrako zikhuthaza ikakhulu ukukhula kweentsapho ezimbini zebacteria: i-lactic acid bacteria kunye ne-bifidobacteria (22, 23, 24).

Ukutya rhoqo ii-prebiotic kunokunciphisa umngcipheko wosulelo kwindlela yakho yokwetyisa kunye norhudo. Kungenxa yokuba ii-prebiotic zikhuthaza ukukhula kweebhaktiriya ezilungileyo, abaphandi abakholelwa ukuba zingaphumelela kokubi (,).

Umzekelo, uphononongo kubakhenkethi lubonise ukuba abo batya ii-prebiotic ngaphambi kunye nangexesha lokuhamba bafumana amaxesha amancinci naphantsi kwesifo sohudo ().

Olunye uphononongo lukwacebisa ukuba ii-prebiotic zinokunciphisa iimpawu zesifo sokukrala kwamathumbu kunye nomhlaza wekolon. Ngelishwa, ezi ziphumo azihambelani (,).

Ngelixa uninzi lophando malunga nee-prebiotic zilungile, uphando malunga nomsebenzi we-prebiotic yesiqhamo se-dragon ulinganiselwe kwizifundo ze-tube-test. Izifundo ezithe kratya ziyafuneka ukumisela isiphumo sokwenyani kumathumbu omntu.

Isishwankathelo

Isiqhamo sedragoni sinokukhuthaza ukukhula kweentsholongwane ezisempilweni, ezinxulunyaniswa namathumbu esiswini asempilweni.

5. Yomeleza Inkqubo Yamajoni Omzimba

Ukukwazi komzimba wakho ukulwa nosulelo kumiselwa zizinto ezahlukeneyo, kubandakanya umgangatho wokutya kwakho.

I-vitamin C kunye ne-carotenoids kwisiqhamo sedragoni kunokunyusa amajoni akho omzimba kunye nokuthintela usulelo ngokukhusela iiseli ezimhlophe zegazi kumonakalo (,).

Iiseli ezimhlophe ze-immune system zihlasela zitshabalalise izinto eziyingozi. Nangona kunjalo, zi-ethe-ethe kakhulu kumonakalo zi-radicals zasimahla (,).

Njengama-antioxidants anamandla, i-vitamin C kunye ne-carotenoids inokunciphisa i-radicals yamahhala kwaye ikhusele iiseli zakho ezimhlophe zegazi kwingozi.

Isishwankathelo

Unikezelo oluphezulu lwe-dragon fruit lwe-vitamin C kunye ne-carotenoids zinokubonelela ngeepropathi zokunyusa amajoni omzimba.

6. Ngamana anganyusa amanqanaba asezantsi e-Iron

Isiqhamo sedragoni sesinye seziqhamo esitsha esineentsimbi.

Intsimbi idlala indima ebalulekileyo ekuhambiseni ioksijini kuwo wonke umzimba wakho. Ikwadlala indima ebalulekileyo ekwaphuleni ukutya kumandla ().

Ngelishwa, abantu abaninzi abafumani ngokwaneleyo i-iron. Ngapha koko, kuqikelelwe ukuba i-30% yabemi behlabathi iswele i-iron, iyenza eyona nto inqongopheleyo kwezondlo emhlabeni ().

Ukulwa amanqanaba asezantsi e-iron, kubalulekile ukusebenzisa ukutya okune-iron. Imithombo etyebileyo yentsimbi iquka inyama, iintlanzi, iimbotyi, amandongomane kunye neereni.

Isiqhamo sedragoni sisenokuba lolunye ukhetho olukhulu, njengoko inkonzo enye iqulethe iipesenti ezisi-8 zokutya okucetyiswayo kwemihla ngemihla (RDI). Ikwanayo nevithamini C, enceda umzimba wakho ukufunxa isinyithi ().

Isishwankathelo

Isiqhamo sedragoni sihambisa isinyithi kunye nevithamin C, indibaniselwano enokuphucula ukufunxeka komzimba wakho kwesi simbiwa sibalulekileyo.

7. Umthombo olungileyo weMagnesium

Isiqhamo sedragoni sibonelela ngemagniziyam ngaphezu kweziqhamo ezininzi, nge-18% ye-RDI yakho kwikomityi enye.

Ngokomndilili, umzimba wakho uqulethe i-24g yemagniziyam, okanye i-ounce enye ().

Ngaphandle kwesi sixa sibonakala sincinci, isimbiwa sikhona kwiseli nganye kwaye sithatha inxaxheba ngaphezulu kwe-600 yokusabela okubalulekileyo kumzimba wakho ().

Umzekelo, uthatha inxaxheba ekuphenduleni okuyimfuneko ekwahlukaneni kokutya kumandla, ukucutha kwemisipha, ukubunjwa kwethambo kunye nokwenza i-DNA ().

Izifundo ezingaphezulu ziyafuneka, kodwa ezinye zibonisa ukuba ukungena okuphezulu kwemagniziyam kunokunciphisa umngcipheko wesifo sentliziyo kunye nokubetha ().

Izifundo zikwabonisa ukuba ukutya okwaneleyo kwimagnesium yokuxhasa impilo yethambo (,).

Isishwankathelo

Isiqhamo sedragoni ngowona mthombo wemagniziyam, isinongo esidingekayo ngaphezulu kweempendulo ze-biochemical emzimbeni wakho.

Indlela yokutya iziqhamo zenyoka

Ngelixa iziqhamo ezijiyileyo, nezikhumba ezinesikhumba zinokoyikisa, ukutya esi siqhamo kulula kakhulu.

Icebo kukufumana evuthwe ngokugqibeleleyo.

Isiqhamo sedragoni esingavuthwanga siya kuba luhlaza. Khangela enye ebomvu ebomvu. Amanye amabala aqhelekile, kodwa amaqhekeza amaninzi afana nokutyumka anokubonisa ukuba sele evuthiwe. Njenge-avokhado kunye ne-kiwi, isiqhamo esivuthiweyo sedragoni kufuneka sithambe kodwa singabi mushy.

Nantsi indlela yokutya isiqhamo sedrako esitsha:

  1. Usebenzisa imela ebukhali, uyinqumle ngesiqingatha ubude.
  2. Khupha iziqhamo ngecephe, okanye usike zibe ziityhubhu ngokusika imigca ethe nkqo nethe tyaba kwi-pulp ngaphandle kokusika kwixolo. Tyhala ngasemva kolusu ukuze uveze iityhubhu kwaye uzisuse ngepuni okanye ngeminwe.
  3. Ukonwabela, yongeza kwiisaladi, i-smoothies kunye neyogathi, okanye umane uzityalela ngokwakho.

Ungasifumana isiqhamo sedragoni kwicandelo elikhenkcezisiweyo kwezinye iivenkile ezithengisa ukutya, sele zixobukile kwaye zisikwe kwiityhubhu. Olu lukhetho olufanelekileyo lokutya okumnandi okupakisha i-punch-dense punch.

Isishwankathelo

Isiqhamo sedragoni kuyamangalisa ukuba kulula ukusilungisa kwaye singatyiwa sisodwa okanye sidityaniswe kwiisaladi, ismoothies kunye neyogathi.

Umgca osezantsi

Isiqhamo sedragoni sisiqhamo esimnandi setrophiki ekufanelekile ukuba sizanywe.

Iyakuthandeka ngokumangalisayo, inika umbala wepaliti kwipleyiti yakho kwaye ibonelele ngezakhamzimba eziyimfuneko, imicu ye-prebiotic kunye nezihlanganisi zezityalo eziluncedo - konke kwikalori esezantsi ekhonza.

Ukuba ujonge indlela yokongeza ezinye iindidi ekutyeni kwakho iziqhamo, i-dragon fruit lukhetho olumnandi kunye neenzuzo ezininzi ezinokubakho kwezempilo.

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