Izibonelelo zezeMpilo ze-11 zeMangosteen (kunye nendlela yokuyitya)

Umxholo

• 1. Isondlo kakhulu
• 2. Sisityebi kwii-Antioxidants ezinamandla
• 3. Ngamana unokuba neProphati yokuChasana nokuDumba
• 4. Ngamana unokuba neempembelelo ze-Anticancer
• 5. Ngamana angakhuthaza ukunciphisa umzimba
• 6. Ukuxhasa uLawulo lweSwekile yeGazi
• 7. Ukukhuthaza iNkqubo yokuKhuselwa kokuKhuselwa komzimba
• 8. Inceda ukugcina ulusu olusempilweni
• 9–11. Ezinye iziBonelelo zezeMpilo ezinokubakho
• Uyitya njani iMangosteen
• Isenokungakulungeli wonke umntu
• Umgca osezantsi

Imangosteen (IGarcinia mangostana) sisiqhamo esingaqhelekanga, esine-tropical esinevumba elimnandi nelimuncu.

Imvelaphi isuka mpuma mpuma Asia kodwa ingafunyanwa kwimimandla eyahlukeneyo yetropiki kwihlabathi liphela.

Iziqhamo ngamanye amaxesha kubhekiswa kuzo njenge mangosteen emfusa ngenxa yombala omfusa onzulu umthi wayo uvela xa uvuthiwe. Ngokwahlukileyo, inyama yangaphakathi enamanzi imhlophe qwa.

Nangona i-mangosteen sisiqhamo esifihlakeleyo noko, akufuneki sityeshelwe, njengoko inokunika izibonelelo ezininzi zempilo ngenxa yokutya okunezondlo, ifayibha, kunye nee-antioxidants ezizodwa.

Nazi izibonelelo ezili-11 zempilo ye-mangosteen.

1. Isondlo kakhulu

I-Mangosteen iphantsi kakhulu kwiikhalori kodwa ibonelela ngezininzi izondlo ().

Ikomityi e-1 (i-196-gram) ekhonza i-mangosteen, ():

• Iikhalori: 143
• IiCarbs: Iigrama ezingama-35
• Ifayibha: 3.5 iigrem
• Amafutha: 1 gram
• Iprotheni: 1 gram
• Vitamin C: I-9% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Vitamin B9 (folate): I-15% ye-RDI
• Vitamin B1 (thiamine): I-7% ye-RDI
• Vitamin B2 (riboflavin): I-6% ye-RDI
• Imanganizi: I-10% ye-RDI
• Ibhrasi: I-7% ye-RDI
• Magnesium: I-6% ye-RDI

Iivithamini kunye neeminerali ezikwi-mangosteen zibalulekile ekugcineni imisebenzi emininzi yomzimba, kubandakanya ukuveliswa kwe-DNA, ukunciphisa umsipha, ukuphilisa amanxeba, ukhuseleko, kunye nokubonisa imithambo-luvo (2, 3, 4,).

Ngapha koko, ikomityi enye (i-196 yeegram) yesi siqhamo ibonelela phantse i-14% ye-RDI yefayibha - isondlo esisoloko sinqongophele kwizidlo zabantu ().

I-Mangosteen ibonelela ngeevithamini ezahlukeneyo, iiminerali kunye nefayibha ngelixa iphantsi kweekhalori. Ezi zondlo zibalulekile ekugcineni imisebenzi emininzi emzimbeni wakho.

2. Sisityebi kwii-Antioxidants ezinamandla

Mhlawumbi enye yeempawu ezibaluleke kakhulu ze-mangosteen yiprofayili yayo ekhethekileyo ye-antioxidant.

I-Antioxidants yimixube enokuthi ithomalalise imiphumo emibi yeemolekyuli ezinokuba yingozi ezibizwa ngokuba ziiradical radicals, ezinxulunyaniswa nezifo ezingapheliyo ().

I-Mangosteen iqulethe izondlo ezininzi ezinamandla e-antioxidant, anje nge-vitamin C kunye ne-folate. Ngapha koko, ibonelela nge-xanthones- uhlobo olwahlukileyo lwesityalo esaziwa ngokuba neepropathi zokulwa ne-antioxidant ().

Kwizifundo ezininzi, umsebenzi we-antioxidant we-xanthones ukhokelele kwi-anti-inflammatory, anticancer, anti-aging, kunye ne-antidiabetic effects ().

Ke, ii-xanthones kwi-mangosteen zinokuba noxanduva lwezibonelelo zalo ezininzi ezinokubakho kwezempilo. Okwangoku, uphando olongezelelekileyo lomntu luyafuneka ngaphambi kokuba kwenziwe izigqibo ezichanekileyo.

I-Mangosteen iqulethe iivithamini ezinamandla e-antioxidant, kunye nodidi olwahlukileyo lwee-antioxidant iikhompawundi ezibizwa ngokuba zii-xanthones.

3. Ngamana unokuba neProphati yokuChasana nokuDumba

IiXanthones ezifumaneka kwi-mangosteen zinokudlala indima ekunciphiseni ukudumba.

Ityhubhu yovavanyo kunye nezifundo zezilwanyana zicebisa ukuba ii-xanthones zineziphumo ezichaseneyo nokudumba kwaye zinokunciphisa umngcipheko wezifo ezikruthayo, njengomhlaza, isifo sentliziyo, kunye nesifo seswekile ().

I-Mangosteen ikwacebile kwifayibha, ebonelela ngezibonelelo ezahlukeneyo. Umzekelo, olunye uphando lwezilwanyana lubonisa ukuba ukutya okune-fiber ephezulu kunokunceda ukunciphisa ukuphendula komzimba ().

Nangona le datha ikhuthaza, uphando oluthe kratya luyafuneka ukuqonda ngcono ukuba mangosteen ichaphazela njani ukudumba kunye nokuqhubela phambili kwezifo ebantwini.

Amakhompawundi ezityalo kunye nefayibha kwi-mangosteen zinokuba neziphumo ezichasene nokudumba ngokophando lwezilwanyana. Izifundo ezingakumbi ziyafuneka ukuqonda ukuba esi siqhamo sinokukunciphisa njani ukudumba ebantwini.

4. Ngamana unokuba neempembelelo ze-Anticancer

Izifundo zabemi zibonisa ukuba izidlo ezityebileyo kwimifuno kunye neziqhamo ezinje ngeemangosteen zinxulunyaniswa nezifo zomhlaza ().

Izinto ezizodwa zezityalo ezikwi-mangosteen-kubandakanya ii-xanthones-zine-antioxidant kunye ne-anti-inflammatory effects, ezinokunceda ukulwa ukukhula kunye nokusasazeka kweeseli ezinomhlaza (,).

Izifundo ezininzi ezenziwe ngetyhubhu zovavanyo zityhila ukuba ii-xanthones zinokuthintela ukukhula kwesifo somhlaza, kubandakanya nesifuba, isisu, kunye nezicubu zemiphunga ().

Kwangokunjalo, inani elincinci lezifundo liqwalasele ukuba eli khompiyutha linokucothisa ukuqhubela phambili komhlaza kunye nomhlaza webele kwiimpuku ().

Nangona ezi ziphumo ziyathembisa, uphando olwaneleyo lwenziwe ebantwini.

Ityhubhu yovavanyo kunye nophando lwezilwanyana lubonisa ukuba i-xanthones kwi-mangosteen inokukhusela kumhlaza. Nangona kunjalo, uphando olukumgangatho ophezulu woluntu luyasilela.

5. Ngamana angakhuthaza ukunciphisa umzimba

Kwimveliso yezempilo kunye nokuba sempilweni, elinye lamabango amakhulu emangosteen kudumo lwayo kukunceda ukunciphisa umzimba.

Olunye uphononongo lufumanise ukuba iimpuku kukutya okunamafutha aphezulu abafumene idosi eyongezekileyo ye-mangosteen bafumana ubunzima obuncinci kakhulu kuneempuku kwiqela lolawulo ().

Kwangokunjalo, kwisifundo esincinci, esineeveki ezisi-8, abantu abongeze izidlo zabo nge-3, 6 okanye 9 i-ounces (90, 180, okanye i-270 ml) yejusi ye-mangosteen kabini ngemini bathambekele ekubeni nesalathiso sobunzima bomzimba esisezantsi (BMI) kune iqela lolawulo ().

Uphando olongezelelekileyo kwi-mangosteen kunye nokukhuluphala kunqunyelwe, kodwa iingcali zithi iziqhamo ezichasayo zidlala indima ekukhuthazeni ukutya okunamafutha kunye nokuthintela ukutyeba ().

Ekugqibeleni, kuyafuneka ezinye izifundo ukuze kuqondwe ngcono indlela i-mangosteen enokuthi ilunge ngayo kwisicwangciso sokulahleka kobunzima.

Olunye uphando lwezilwanyana nolwabantu lubonisa ukuba i-mangosteen inokudlala indima ekwehliseni ubunzima kunye nokuthintela ukutyeba kakhulu. Okwangoku, kufuneka uphando olongezelelekileyo.

6. Ukuxhasa uLawulo lweSwekile yeGazi

Zombini ityhubhu yovavanyo kunye nezifundo zezilwanyana zibonisa ukuba i-xanthone compounds kwi-mangosteen inokukunceda ugcine amanqanaba eswekile esempilweni ().

Uphononongo lwamva nje lweeveki ezingama-26 kwabasetyhini abatyebe kakhulu lufumanise ukuba abo bafumana i-400 mg yesongezelelo se-mangosteen sokukhupha yonke imihla banokunciphisa okubonakalayo kwi-insulin ukumelana- umngcipheko wesifo seswekile- xa kuthelekiswa neqela lolawulo ().

Iziqhamo zikwangumthombo olungileyo wefayibha, isondlo esinokunceda ukuzinzisa iswekile yegazi kunye nokuphucula ulawulo lweswekile ().

Ukudityaniswa komxholo we-xanthone kunye nefayibha kwi-mangosteen kunokunceda ukulinganisa iswekile yegazi. Nangona kunjalo, uphando olongezelelweyo luyafuneka.

Amakhompawundi ezityalo kunye nefayibha kwi-mangosteen zinokuba negalelo ekunciphiseni iswekile yegazi. Okwangoku, uphando lwangoku alonelanga.

7. Ukukhuthaza iNkqubo yokuKhuselwa kokuKhuselwa komzimba

Ifayibha kunye novithamini C - zombini ezinokufumaneka kwi-mangosteen -balulekile kumajoni omzimba asempilweni ().

Ifayibha ixhasa ibacteria yakho esempilweni - into ebalulekileyo ekukhuseleni. Kwelinye icala, ivithamin C iyadingeka ekusebenzeni kweeseli ezahlukeneyo zomzimba kwaye ineempawu zokulwa ne-antioxidant (,).

Ukongeza, olunye uphando lubonisa ukuba izityalo ezithile kwimangosteen zinokuba neempawu zokulwa neentsholongwane-ezinokunceda impilo yakho yomzimba ngokuchasene neentsholongwane ezinokuba yingozi ().

Kwisifundo seentsuku ezingama-30 kubantu abangama-59, abo bathatha isongezo esine-mangosteen abanamava okuphungula kokudumba kunye nokonyuka okukhulu kwinani leeseli zomzimba ezinomzimba xa kuthelekiswa nezo zithatha indawo ye-placebo.

Amajoni akho omzimba afuna izakhamzimba ezahlukeneyo ukuze usebenze ngokukuko. I-Mangosteen inokuba lukhetho olusempilweni lokubandakanya ecaleni kokunye ukutya okuxineneyo okunesondlo njengenxalenye yokutya okunesondlo.

Uphando lubonisa ukuba i-mangosteen inokunyusa inani lamaseli omzimba kunye nokunciphisa ukuvuvukala-okunokubangela ukomeleza impilo yomzimba.

8. Inceda ukugcina ulusu olusempilweni

Ukonakala kolusu kukuvezwa lilanga yinto eqhelekileyo kwihlabathi liphela kwaye inegalelo elikhulu kumhlaza wolusu kunye neempawu zokwaluphala ().

Olunye uphononongo olwenziwe kwiimpuku eziphathwe nge-mangosteen ekhutshweyo kubonise isiphumo sokukhusela i-ultraviolet-B (UVB) kwimitha kulusu ().

Ngaphezulu, isifundo esincinci, esineenyanga ezi-3 sifumanise ukuba abantu baphathwe nge-100 mg ye-mangosteen ekhutshwe yonke imihla abanamava okuqina ngakumbi kulusu lwabo kunye nokuqokelelwa okuncinci kwekhompawundi ethile eyaziwa ngokuba negalelo kulusu oluguga ().

Abaphandi baqinisekisa ukuba i-mangosteen's antioxidant kunye ne-anti-inflammatory capacity sesona sizathu siphambili sale miphumela yokukhusela ulusu, kodwa izifundo ezingaphezulu kule ndawo ziyafuneka.

Uphando lubonisa ukuba i-antioxidant kunye ne-anti-inflammatory compounds kwi-mangosteen inokukhusela iiseli zesikhumba kumonakalo ohambelana nokukhanya kwelanga kunye nokuguga.

9–11. Ezinye iziBonelelo zezeMpilo ezinokubakho

I-Mangosteen inokuba nefuthe elihle entliziyweni yakho, kwingqondo nakwinkqubo yokwetyisa:

1. Impilo yentliziyo. Izifundo zezilwanyana zibonisa ukuba i-mangosteen ikhuphe ngokufanelekileyo ukunciphisa isifo sentliziyo njenge-LDL (embi) i-cholesterol kunye ne-triglycerides ngelixa isonyusa i-HDL (elungileyo) i-cholesterol (,,).
2. Impilo yobuchopho. Izifundo zibonisa ukuba ukukhutshwa kwe-mangosteen kunceda ukuthintela ukwehla kwengqondo, ukunciphisa ukudumba kwengqondo, kunye nokuphucula iimpawu zoxinzelelo kwiimpuku, nangona izifundo zabantu kule ndawo zinqongophele (,).
3. Ukucola impilo. I-Mangosteen igcwele ifayibha. Ikomityi enye (196 gram) ibonelela malunga ne-14% ye-RDI. Ifayibha ibalulekile kwimpilo yokugaya ukutya, kunye nokutya okuphezulu okunefayibha kunceda ukukhuthaza ukuhlala rhoqo kwamathumbu (,).

Nangona ezi ziphumo zithembisa, izifundo zabantu kwezi ndawo zinqongophele.

Kusekutsha kakhulu ukwenza amabango aqinisekileyo malunga nendima ye-mangosteen ekuxhaseni ubuchopho, intliziyo, kunye nempilo yokwetyisa ebantwini.

Uphando lubonisa ukuba izakhamzimba kunye nezinye izityalo ezixutywe kwi-mangosteen zinokuxhasa ukutya okwaneleyo, intliziyo kunye nokusebenza kwengqondo.

Uyitya njani iMangosteen

I-Mangosteen kulula ukuyilungisa nokuyitya- nangona kunokuba nzima ukuyifumana ngokuxhomekeke apho uhlala khona. Ixesha leziqhamo lifutshane ngokwentelekiso, elihlala linciphisa ukubakho kwalo.

Eyona nto ukubheja kwakho kukujonga kwiimarike ezikhethekileyo zaseAsia, kodwa qaphela ukuba i-mangosteen entsha inokubiza kakhulu. Iifom ezinqabileyo okanye ezinqiniweyo zingabiza kwaye zifumaneke lula - kodwa khumbula ukuba iinguqulelo ezinamathanga zihlala ziqukethe iswekile eyongeziweyo.

Isiqhamo sinokufumaneka kwifom yejusi okanye njengesongezelelo esenziwe ngomgubo.

Ukuba kunokwenzeka ukuba ufumane amanqaku ngokubonelela ngokutsha, khetha iziqhamo ngombala omdaka, nangaphandle okumnyama. Iindonga azityi kodwa zinokususwa ngokulula ngemela eneserver.

Inyama yangaphakathi imhlophe kwaye inamanzi kakhulu xa ivuthiwe. Eli candelo leziqhamo linokutyiwa liluhlaza okanye longezwe kwii-smoothies okanye kwiisaladi zeziqhamo zetropiki zokunyusa incasa.

I-mangosteen entsha inokuba nzima ukuza nayo, kodwa iifom eqingqiweyo, ezinqiniweyo, okanye iijusi ziqhelekile. Inyama yangaphakathi ingatyiwa yodwa okanye ikonwabele kwismoothie okanye isaladi.

Isenokungakulungeli wonke umntu

Zimbalwa kakhulu iziphumo ezibi zempilo ezixeliweyo ekutyeni i-mangosteen ngohlobo lwayo, kwaye inokuba ikhuselekile kubantu abaninzi.

Nangona kunjalo, iifom ezininzi ezixineneyo- njengezongezo, iijusi, okanye iipowder- azikho kubungozi obungenabungozi kwi-100%.

Uphando lwakwangoko lubonisa ukuba ii-xanthones ezifumaneka kwizongezo zemifuno zinokucothisa inkqubo yokujiya kwegazi ().

Kungenxa yokuba i-mangosteen ingumthombo otyebileyo we-xanthones, kunokuba ngumbono olungileyo ukunqanda imithombo yayo engagungqiyo ukuba unemeko yokujiya kwegazi okanye uthatha amayeza okucutha igazi.

Uphando lokufumanisa ukuba ngaba izongezo ze-mangosteen zikhuselekile kubafazi abakhulelweyo okanye abancancisayo okwangoku azonelanga, ngenxa yoko kungcono kungcono ukuyiphepha ngeli nqanaba lobomi.

Njalo qhagamshelana nodokotela wakho okanye omnye uchwepheshe wezempilo oqeqeshiweyo ngaphambi kokuba wenze utshintsho olukhulu ekudleni kwakho okanye uthathe isongezelelo esitsha sesondlo.

I-Mangosteen ikhuselekile kubantu abaninzi kodwa inokunyusa umngcipheko wokopha. Nxibelelana nomboneleli wakho wezempilo ngaphambi kokuba uthathe isongezelelo esitsha okanye utshintshe indlela otya ngayo kakhulu.

Umgca osezantsi

IMangosteen sisiqhamo esivela kwiTropiki yeAsia.

Ihlonishwa ngenxa yeenzuzo zayo ezininzi zezempilo-ezininzi zazo zihambelana neprofayili yesondlo kunye nomxholo oyingqayizivele we-antioxidant. Okwangoku, uninzi lwezibonelelo zibonwa kusafuneka zingqinisiswe ngokwesayensi kwizifundo zabantu.

I-mangosteen entsha inokuba nzima ukuza, njengoko sisiqhamo esingaqondakali noko. Kodwa iifom, ezinqabileyo, kunye neefom zokuncedisa zixhaphake.

Incindi yayo emnandi, incasa entle iyenza ibe sisongezo esimnandi kwii-smoothies kunye neesaladi zeziqhamo. Yizame ngesibheno sayo sokupheka okanye izibonelelo ezinokubakho kwezempilo- yimpumelelo nokuba yeyiphi na.