Izibonelelo ezi-7 ze-Kiwano (Iimpondo ezinamaphondo) -Kwaye ungayitya njani

Umxholo

• 1. Iqulathe iintlobo ngeentlobo zezondlo eziyimfuneko
• 2. Ukubonelela ngeeAntioxidants ezinamandla
• 3. Ukukhuthaza ukuveliswa kweeseli ezibomvu zeGazi
• 4. Ukukhuthaza uLawulo lweSwekile yeGazi
• 5. Ixhasa ulwelo olufanelekileyo
• 6. Ngamana unokuphucula iMood
• 7. Ezinye iZibonelelo ezinokubakho
• Ungayitya njani
• Umgca osezantsi

I-kiwano melon sisiqhamo esingaqhelekanga, esikhangeleka ngokukhethekileyo esivela kumbindi nakwimimandla esemazantsi eAfrika.

Yaziwa ngokusesikweni njenge Cucumis metuliferus kodwa ngokungacwangciswanga ikwahamba ngeminconci eneempondo yaseAfrika.

Xa ivuthiwe, ulusu olungqindilili lwengqayi ye-kiwano lukhanyayo o-orenji kwaye lugqunywe kukuqikelelwa okuncinci okanye iimpondo. Inyama yangaphakathi ine-gelatinous, ikalika-luhlaza okanye into etyheli egcina uninzi lwembewu enokutya.

Nangona i-kiwano melon ingesosisiqhamo onokuthi usifumane kwibhaskithi yeziqhamo ephakathi, kubandakanya nokutya okukuyo kunokuba yinto elungileyo kwimpilo yakho.

Nazi izibonelelo ezi-7 zemelon melon kunye neengcebiso malunga nendlela yokuyitya.

1. Iqulathe iintlobo ngeentlobo zezondlo eziyimfuneko

I-melon ye-Kiwano inamavithamini kunye neeminerali, uninzi lwazo ludlala indima kumandla alo okuba nefuthe elihle kwimpilo.

I-melon ye-kiwano enye (i-209 gram) ibonelela ngezi zinto zilandelayo ():

• Iikhalori: 92
• IiCarbs: Iigrama ezili-16
• Iprotheni: 3.7 iigrem
• Amafutha: 2.6 iigram
• Vitamin C: I-18% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Vitamin AIipesenti ezi-6 ze-RDI
• Vitamin B6: I-7% ye-RDI
• Magnesium: Iipesenti ezingama-21 ze-RDI
• Intsimbi: I-13% ye-RDI
• Iphosphorus: I-8% ye-RDI
• Zinc: I-7% ye-RDI
• Potassium: I-5% ye-RDI
• Ikhalsiyam: Iipesenti ezi-3 ze-RDI

I-Kiwano melon ikakhulu inamanzi kwaye iphantsi kweekhalori, iikhabho, kunye namafutha. Malunga ne-16% yeekhalori zayo zivela kwiprotein - ephezulu kakhulu xa kuthelekiswa nezinye iziqhamo.

Olu lwabiwo lukhethekileyo lwenza ukuba i-kiwano melon ifaneleke kwizicwangciso ezahlukeneyo zokutya.

Isishwankathelo I-Kiwano melon iqulethe iivithamini kunye neeminerals ezininzi ezibalulekileyo kwimpilo efanelekileyo. Kuphantsi kweekhalori, kodwa-ngenxa yesiqhamo - iprotheyini ephezulu.

2. Ukubonelela ngeeAntioxidants ezinamandla

I-melon ye-Kiwano ayinasondlo kuphela kodwa ikwabonelela ngee-antioxidants ezininzi ezinamandla-uninzi lwazo zizondlo ngokwazo.

Antioxidants yimixube efumaneka kukutya okuthile okunokukhusela kumonakalo weselula obangelwa luxinzelelo lwe-oxidative emzimbeni wakho.

Nangona iimpendulo ze-oxidative ziyinxalenye yesiqhelo yemetabolism yomntu, uxinzelelo oluninzi lwe-oxidative lunokubangela ukudumba kunye nokungasebenzi kakuhle kweselula ekuhambeni kwexesha.

Ungawunciphisa lo monakalo unokubakho ngokunika umzimba wakho ubonelelo olwaneleyo lokutya okune-antioxidant-rich like kiwano melon.

Ii-antioxidants eziphambili kwi-melon melon yi-vitamin C, i-vitamin A, i-zinc kunye ne-lutein. Ngokudibeneyo, ezi zinongo zidlala indima ekunciphiseni ukudumba nokukhusela izifo ezinganyangekiyo, ezinjengeswekile, isifo sentliziyo, kunye neentlobo ezithile zomhlaza (,,, 4).

Ngaphezu koko, imbewu etyiwayo efumaneka ngaphakathi kwintlama yeziqhamo inika uvithamin E - esinye isinongo esineempawu zokulwa ne-antioxidant (5).

Isishwankathelo I-Kiwano melon kunye nembewu yayo iqulethe ii-antioxidants ezininzi, kubandakanya i-zinc, i-lutein, kunye neevithamini A, C, kunye no-E.

3. Ukukhuthaza ukuveliswa kweeseli ezibomvu zeGazi

I-kiwano melon ngumthombo olungileyo wesinyithi kwaye ibonelela malunga ne-13% yeemfuno zakho zemihla ngemihla ().

Iiseli ezibomvu zegazi zigcina into enesinyithi ebizwa ngokuba yihemoglobin, esetyenziselwa ukuhambisa ioksijini emzimbeni wakho.

Ke, ubonelelo olwaneleyo nge-iron yokutya oluyimfuneko emzimbeni wakho ukuvelisa iiseli ezibomvu ezoneleyo ze-oxygenation efanelekileyo ().

Imithombo yezityalo yentsimbi-enje nge-kiwano melon- inefom yezimbiwa eyaziwa ngokuba yi-non-heme iron. Le fomu ayifunxwanga ngokufanelekileyo njengentsimbi evela kwimithombo yezilwanyana.

Nangona kunjalo, ukudibanisa i-non-heme iron kunye ne-vitamin C kwandisa inqanaba lokufunxa ().

Ngokuzenzekelayo, i-kiwano melon ibonelela ngesixa esikhulu sevithamini C ngokunjalo. Oku kunokuphucula ukufunxwa kwentsimbi ngaphakathi kwesiqhamo, kuyenze isebenze ngakumbi ekuxhaseni ukuveliswa kweeseli ezibomvu zegazi kunye nokuthuthwa kweoksijini ().

Isishwankathelo Imilon ye-Kiwano ngumthombo olungileyo wentsimbi kunye nevithamin C. Ezi zondlo zikhuthaza imveliso eyiyo yehemoglobin kwiiseli ezibomvu zegazi, eziyimfuneko ekuthuthweni kweoksijini.

4. Ukukhuthaza uLawulo lweSwekile yeGazi

I-Kiwano melon ine-index ye-glycemic index ephantsi, okuthetha ukuba ayibangeli spike sibalulekileyo kwiswekile yegazi emva kokuba uyityile.

Ukongeza, ngumthombo otyebileyo wemagniziyam - izimbiwa ezichaphazelekayo ngokuthe ngqo kwimetabolism yeglucose (iswekile) kunye ne-insulin ().

Isifundo esincinci sifumanise ukuba i-kiwano melon ekhutshwe kakhulu inciphise iswekile yegazi kwiigundane zeswekile kodwa hayi kwizilwanyana ezinamanqanaba aqhelekileyo eswekile yegazi ().

Ekugqibeleni, uphando olongezelelweyo luyafuneka ukumisela ukuba ngaba i-kiwano melon ichaphazela iswekile yegazi ebantwini.

Isishwankathelo I-Kiwano melon iphantsi-glycemic kwaye iqulethe izondlo eziyimfuneko kwiswekile efanelekileyo kunye ne-insulin metabolism. Olunye uphando lwezilwanyana lubonisa ukuba kunokuba luncedo ekunyangeni iswekile ephezulu yegazi. Nangona kunjalo, oku kuhlala kungqinwa kwizifundo zabantu.

5. Ixhasa ulwelo olufanelekileyo

Amanzi kuphela acingelwa ukuba ayafana ne-hydration. Nangona kunjalo, ii-electrolyte- ezinje nge potassium, nemagniziyam, kunye nesodiyam- ziyimfuneko ukugcina imeko enamanzi asempilweni ().

I-Kiwano melon yenziwe malunga ne-88% yamanzi kwaye iqulethe i-carbs kunye ne-electrolyte-eyenza ukuba ibe luncedo ekunyuseni i-hydration ().

Ukutya iziqhamo ezinje nge-kiwano melon ngemini eshushu yehlobo okanye emva kokuzilolonga ngamandla kunokukunceda uhlale unefutha kwaye ucocekile imini yonke.

Isishwankathelo I-Kiwano melon inamanzi aphezulu kwaye ibonelela nge-electrolyte ezininzi eziyimfuneko ukuze zihlale zine-hydrated.

6. Ngamana unokuphucula iMood

I-Kiwano melon iqulethe i-magnesium kunye ne-zinc-ezimbini iiminerali ezinxulumene kakhulu nempilo yengqondo kunye nokugcinwa kokusebenza kwengqondo okunempilo.

Zombini i-magnesium kunye ne-zinc ziyabandakanyeka ekuveliseni ii-neurotransmitters ezichaphazela imood kwaye zinxulunyaniswa nokuphazamiseka okunxulumene neemood, ezinje ngoxinzelelo kunye noxinzelelo ().

Olunye uphononongo luvavanye ukusetyenziswa kwemagniziyam ukunyanga uxinzelelo olungephi kunye noxinzelelo kubantu abali-126. Abo bafumana i-magnesium baxele ukuphucuka okubonakalayo kwiimpawu zabo ().

Ngokubanzi, uphando oluthe kratya luyafuneka ukuqonda ngcono indima yemagniziyam kunye ne-zinc ekuphuculeni imeko okanye ukuthintela nokunyanga ukudakumba, kodwa ukutya ukutya okuninzi okunezimbiwa ezifana ne-kiwano melon ngokuqinisekileyo akunakulimaza.

Isishwankathelo I-melon ye-Kiwano inezimbiwa ezibandakanyeka kwimveliso yee-neurotransmitters ezilawula imood.

7. Ezinye iZibonelelo ezinokubakho

Uphando olujolise ngokukodwa kwisiphumo se-kiwano melon kwimpilo lincinci. Nangona kunjalo, uninzi lwezakhamzimba eziqulethweyo ziyaziwa ngokuxhasa iinkqubo zomzimba wakho ngezinye iindlela:

• Ixhasa impilo yethambo: I-Kiwano melon ibonelela ngezondlo ezixhasa ukulungiswa kwamathambo kunye nokugcinwa kwamandla amathambo, kubandakanya i-magnesium, ivithamin C, kunye ne-zinc (,).
• Ikhuthaza ulusu olusempilweni: I-vitamin C kunye namanzi kwi-kiwano melon inokuxhasa ukuveliswa kwe-collagen, ukuphilisa amanxeba, kunye nokukhuselwa kumonakalo welanga (,).
• Ukukhuthaza impilo yentliziyo: I-Kiwano melon ngumthombo otyebileyo wemagnesium kunye ne-potassium. Ezi zimbiwa zinokunciphisa ukudumba, kuthintele ukuqokeleleka kweplastikhi ye-arterial, kwaye kuncede ukulawula uxinzelelo lwegazi ().
• Yomeleza ukhuseleko: I-Kiwano melon ikwabonelela ngezondlo ezininzi ezibalulekileyo kwinkqubo yomzimba yokuzikhusela, kubandakanya ivithamini C, zinc, isinyithi, kunye nemagnesium (,,,).

Ngelixa i-kiwano melon iqulethe izondlo ezininzi ezibalulekileyo, akukho kutya okunye okugcina isitshixo sempilo efanelekileyo.

Cinga ngokubandakanya i-kiwano melon ecaleni kwezinye ukutya okunezixhobo ezinesondlo ukuze ufumane eyona nzuzo kwisidlo sakho.

Isishwankathelo Izakha mzimba ezifumaneka kwi-kiwano melon zibalulekile ekuxhaseni amajoni akho omzimba, intliziyo, ulusu kunye namathambo.

Ungayitya njani

Ekuboneni kokuqala, i-melon ye-kiwano ingabonakala ingadli. Ngapha koko, kujongeka ngathi kunokwenzeka ukuba ibe yinto evela kwindawo engaphandle kwesiqhamo.

Ubusi bangaphandle butyebile kwaye bugutyungelwe zizipikisi ezincinci. Phambi kokuba sivuthwe, isiqhamo simnyama buluhlaza, kodwa njengoko sivuthwa, siba ngumthunzi ococekileyo weorenji.

Nangona i-rind iyatyiwa, uninzi lwabantu lunamathela ekutyeni inyama yangaphakathi ye-gooey, egcwele imbewu. Uninzi luyayitya imbewu, nayo, njengoko ubuninzi bayo bubenza kubenzima ukuyisusa kwi-pulp.

Ukuba unesibindi sokutya i-rind, qiniseka ukuba unqumle iipikhi kuqala.

I-flavour ye-kiwano melon ithambile kwaye imnandi kancinci. Inencasa efanayo nesihlobo sayo esisondeleyo, ikhukhamba. Xa ivuthwe kakhulu, unokukwazi ukufumana incasa yencasa yebhanana, nayo.

Indlela elula yokutya i-kiwano melon kukuyicoca ivule kunye ne-spoon pulp ngqo kwi-rind. Abanye abantu bongeza ityuwa encinci okanye iswekile ukongeza incasa yayo. Isenokutyiwa intsha okanye iphekiwe.

Ukuba uziva uyile, ungongeza ipulp kwii-smoothies okanye uyisebenzise kwi-yogurt ephezulu, i-granola, okanye i-ice cream sundae. Ikwenza nolongezo olumnandi kwiisosi kunye nokunxiba.

Isishwankathelo Indlela elula yokutya i-kiwano kukuyicoca uvule kunye necephe. Ingasetyenziselwa kwii-smoothies okanye ngaphezulu kweyogathi, isiriyeli, okanye i-ayisi khrim.

Umgca osezantsi

I-kiwano melon sisiqhamo esingaqhelekanga, esivela e-Afrika, esibonelela ngezibonelelo ezininzi zempilo ngenxa yeprofayili yesityebi.

Iindonga zayo ezi-orenji ezixineneyo zigutyungelwe ziipiksi, ezinokwenza ukuba ibonakale ngathi iyoyikisa. Nangona kunjalo, ukuyitya kulula njengokuyikroba ivule kunye nokucofa i-pulp. Unokusebenzisa i-rind njengesitya sokutya.

Ukuba ukhangele indlela entsha yokuxuba umdlalo wakho weziqhamo, i-kiwano melon lukhetho olumnandi nolunempilo.