Izibonelelo zeMpilo zePomelo ze-9 (kunye nendlela yokuyitya)

Umxholo

• 1. Isondlo kakhulu
• 2. Igcwele ifayibha
• 3. Ngamana unokukhuthaza ukunciphisa umzimba
• 4. Sisityebi kwii-antioxidants
• 5. Ngamana kunokunyusa impilo yentliziyo
• 6. Ngamana unezinto ezichasene nokwaluphala
• 7. Inokuba yi-antibacterial kunye ne-antifungal
• 8. Ngamana angalwela iiseli zomhlaza
• 9. Kulula ukongeza kwisidlo sakho
• Umgca wezantsi

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

I-Pomelo sisiqhamo esikhulu se-citrus sase-Asiya esihambelana kakhulu ne-grapefruit.

Imile okweenyembezi kwaye inenyama eluhlaza okanye etyheli kunye nerind ebushushwini, nebala elimhlophe. Ingakhula iye kubukhulu becantaloupe okanye enkulu.

IPomelo inencasa efanayo negrapefruit, kodwa imnandi.

Iqulethe iivithamini, iiminerali kunye nee-antioxidants ezenza ukuba ukongeze okunempilo kwisidlo sakho.

Nazi izibonelelo zempilo ezili-9 zepomelo, kubandakanya indlela yokongeza ngokulula kwisidlo sakho.

1. Isondlo kakhulu

IPomelo iqulethe iivithamini kunye neeminerals ezahlukeneyo kwaye ingoyena mthombo wevithamini C.

I-pomelo enye ehlutshiwe (malunga nee-ounces ezingama-21 okanye i-610 gram) iqulethe ():

• Iikhalori: 231
• Iprotheni: 5 iigrem
• Amafutha: 0 iigramu
• IiCarbs: Iigram ezingama-59
• Ifayibha: Iigrama ezi-6
• URiboflavin: I-12.6% yeXabiso lemihla ngemihla (DV)
• Thiamine: I-17.3% ye-DV
• Vitamin C: I-412% ye-DV
• Ibhrasi: Iipesenti ezingama-32 ze-DV
• Potassium: I-28% ye-DV

Isiqhamo sinye sipakisha ivithamin C enexabiso leentsuku ezininzi, isibulala-zintsholongwane esinamandla esikhusela amajoni omzimba esinceda ukuthintela ukonakala kweselfowuni kwimixube eyingozi ebizwa ngokuba ziiradical radicals ().

IPomelo ikwacebile kwezinye iivithamini kunye neeminerals, kubandakanya i-potassium, enceda ukulawula ulungelelwaniso lwamanzi kunye noxinzelelo lwegazi ().

Ngapha koko, ipomelo iqulethe ezinye iivithamini kunye neeminerali ngexabiso elincinci.

IPomelo ityebe ngakumbi ku-vitamin C kunye ne-potassium kwaye iqulethe ezinye iivithamini kunye neeminerals, kunye neprotein kunye nefayibha.

2. Igcwele ifayibha

Ipomelo enye inika iigrama ezi-6 zefiber. Uninzi lwabantu kufuneka lujolise ekufumaneni ubuncinci iigram ezingama-25 zentsinga ngemini, ngenxa yoko isiqhamo yeyona ndlela ilungileyo yokukunceda uhlangabeze iimfuno zakho ().

Ityebile ngokukodwa kwifayibha engenakunyibilika, enceda ukongeza isambuku kwisitulo sakho kunye nokuthintela ukuqhina ().

Ifayibha yokutya ikwasebenza njengomthombo wokutya kweentsholongwane ezisempilweni emathunjini akho ().

Ukongeza, ifayibha yeziqhamo, ezinje ngepomelo, inxulunyaniswa nokuphucuka koxinano lwamathambo, ukugcinwa kobunzima bexesha elide, ukuphuculwa kwamathumbu kunye nempilo yobuchopho, kunye nokwehla komngcipheko wezifo ezinganyangekiyo).

Ipomelo enye ipakisha iigramu ezi-6 zefayibha. Ifayibha inokunceda ukongeza isambuku kwizitulo zakho, ukondle i-gut gut enempilo, kwaye ukhuthaze impilo entle ngokubanzi.

3. Ngamana unokukhuthaza ukunciphisa umzimba

UPomelo unokukunceda ukunciphisa umzimba.

I-pomelo enye exutywe (malunga nee-ounces ezingama-21 okanye i-610 gram) iqulethe ii-calories ezingama-230, eli nani liphantsi kwinani elikhulu lokutya.

Ukutya ukutya okuninzi okuncinci kunokukugcina ugcwele kwiikhalori ezimbalwa ().

Ngaphezu koko, ipomelo iqulethe iprotheni kunye nefayibha, zombini ezinokukunceda uzive ugcwele ixesha elide.

Zombini ukutya okuneproteni kunye nefayibha kunceda ekuvuseleleni iimvakalelo zokugcwala. Ke, unokufumana kulula ukunciphisa ikhalori yakho kunye nokunciphisa umzimba ngokukhetha oku kutya ().

Iziqhamo zePomelo ziphantsi kweekhalori ngobukhulu bayo obukhulu kwaye iqulethe iproteni kunye nefayibha- zombini ezinokukunceda uzive ugcwele ixesha elide.

4. Sisityebi kwii-antioxidants

IPomelo igcwele ii-antioxidants, ezinokunceda ukunqanda kunye nokubuyisa umva umonakalo weselfowuni obangelwa zii-radicals zasimahla.

Iiradicals simahla yimixube efumaneka kwindalo kunye nokutya. Banokubangela iingxaki zempilo kunye nezifo ezingapheliyo xa besakha emzimbeni wakho kumanqanaba aphezulu ().

I-Pomelo ayiqulathanga kuphela i-400% ye-DV ye-vitamin C, i-antioxidant enamandla, kodwa ikwafaka nezinye iikhompawundi ze-antioxidant.

Ii-antioxidants eziphambili kwi-pomelo zi-naringenin kunye ne-naringin, zombini ezifumaneka kwiziqhamo ze-citrus ().

Ukongeza, ii-pomelos ziqulathe i-lycopene, i-anti-anti-antioxidant ekhoyo nakwiitumato (,).

Uninzi lwezibonelelo zepomelos, ezinje ngokuguga kunye neepropathi ezinentliziyo entle, zibhalwe kwimixholo yazo ephezulu ye-antioxidant.

Iipomelos zinamanqanaba aphezulu ee-antioxidants, kubandakanya i-vitamin C, i-naringenin, i-naringin, kunye ne-lycopene, enokuthi ibonelele ngezibonelelo ezahlukeneyo zempilo.

5. Ngamana kunokunyusa impilo yentliziyo

I-Pomelos inokunyusa impilo yentliziyo ngokunciphisa amanqanaba e-cholesterol kunye ne-triglycerides, amafutha egazi amabini adibene nesifo sentliziyo.

Isifundo esinye seentsuku ezingama-21 kwiigundane sifumanise ukuba ukongeza nge-pomelo ekhutshiweyo kuncitshiswe amanqanaba e-triglyceride ukuya kuthi ga kwi-21%, iyonke icholesterol ukuya kuthi ga kwi-6%, kunye ne-LDL (embi) ye-cholesterol ukuya kuthi ga kwi-41% ().

Olunye uphononongo luqaphele ukuba ipomelo inokunciphisa la mafutha egazi ngokuthintela i-cholesterol ekutyeni ukuba ingangeni emzimbeni ().

Nangona kunjalo, uphando oluthe kratya ebantwini luyafuneka ukuseka unxibelelwano phakathi kwesiqhamo se-pomelo kunye nempilo yentliziyo.

Qaphela ukuba kuya kufuneka uphephe i-pomelo ukuba uthatha iziyobisi ze-statin kwi-cholesterol ephezulu.

Njengazo iidiliya, iipomelos ziqulathe iikhompawundi ezibizwa ngokuba ziifuranocoumarins, ezinokuchaphazela imetabolism ye statins ().

Ukukhupha iPomelo kubonisiwe ukunciphisa amanqanaba egazi kwizifundo zezilwanyana, kodwa kufuneka uphando ngakumbi ebantwini. Ukuba uthatha iyeza le-statin, kuya kufuneka uphephe ipomelo.

6. Ngamana unezinto ezichasene nokwaluphala

Ngenxa yomxholo wayo ophezulu wokulwa ne-antioxidant, ipomelo inokuba nefuthe lokulwa ukuguga.

Antioxidants, kubandakanya ivithamin C, inokunceda ekuthinteleni ukonakala kolusu okubangelwa ziiradicals eziyingozi simahla, kukunceda ugcine inkangeleko yolutsha ().

I-Pomelo inokunciphisa ukwenziwa kweemveliso zokuphela kwe-glycation end (AGEs), ezibangelwa ngamazinga aphezulu eswekile yegazi (,).

Ii-AGEs zinokuba negalelo kwinkqubo yokuguga ngokubangela ukuvela kolusu, ukujikeleza okungalunganga, kunye nembono kunye neengxaki zezintso- ngakumbi kubantu abane-2 yeswekile (,).

Nangona kunjalo, uvavanyo olunye lwetyhubhu yovavanyo lufumanise ukuba ipomelo ekhutshwe kakhulu yehlise inani le-AGEs ezenziwa emva kokuvezwa kwiswekile ().

Ngapha koko, ioyile ebalulekileyo evela kwixolo lepomelo ityebile kwii-antioxidants kwaye inokunciphisa imveliso ye-melanin eluswini, enokunceda ukuthintela ukujika kombala kunye neeplanga ().

I-Pomelo inokuba nepropathi yokulwa ukwaluphala ngenxa yomxholo wayo we-antioxidant kunye nokukwazi ukunciphisa ukwenziwa kwee-AGEs.

7. Inokuba yi-antibacterial kunye ne-antifungal

I-Pomelo inokuba neempawu zokulwa neentsholongwane kunye nokubola, nangona uninzi lophando kwezi ziphumo lusebenzise iioyile ezifanelekileyo ezenziwe kwi-pomelo peel.

Kwisifundo esinye setyhubhu yovavanyo, i-pomelo yeoyile ebalulekileyo icothise ukukhula kweebhaktiriya kwiilensi zonxibelelwano ezithambileyo ().

Olunye uphononongo luqwalasele ukuba i-pomelo oyile ebalulekileyo ibulewe Ukunyuka kwepenicillium, ngundo onokuvelisa i-neurotoxin eyingozi, ngokusebenza ngakumbi kuneoyile yeorenji, yekalika, okanye yeelamuni ().

Ngelixa iziqhamo ngokwazo zinokuqhayisa ngezinye zeempawu zokulwa neentsholongwane kunye nokubola, uphando oluninzi luyafuneka.

Ngenxa yokuba iioyile eziyimfuneko zixinene kakhulu, akufuneki uzifake, kwaye kufuneka zixutywe ngokufanelekileyo ngaphambi kokuba uzisebenzise kulusu lwakho.

Iipomelo zeoyile ezifanelekileyo zibulala iintsholongwane kunye nokubola. Nangona kunjalo, uphando oluthe kratya luyafuneka ukuqonda ukuba ngaba iziqhamo zibonelela ngezi zibonelelo.

8. Ngamana angalwela iiseli zomhlaza

UPomelo ngokufanayo unokunceda ukubulala iiseli zomhlaza kunye nokuthintela ukusasazeka komhlaza.

Olunye uphononongo olwenziwe kwiimpuku lufumanise ukuba i-pomelo peel ekhutshwe kukucinezelwa kwethumba, yonyusa amajoni omzimba, kwaye yabulala iiseli zomhlaza ().

Isifundo esifanayo saqaphela ukuba isicatshulwa esenziwe kumagqabi e-pomelo sabulala iiseli zomhlaza wolusu kwiimpuku ().

Ukongeza, i-naringenin -enye ye-antioxidants eziphambili kwi-pomelo-ibonakalisiwe ukuba ibulala iiseli zomhlaza zeprostate kunye ne-pancreatic, kunye nokucothisa ukusasazeka komhlaza wemiphunga kwizifundo zetyhubhu yovavanyo (,,).

Okwangoku, uphando olongezelelekileyo ebantwini luyafuneka ukuze baqonde ngokupheleleyo isiphumo se-pomelo kumhlaza.

Okokugqibela, kubalulekile ukukhumbula ukuba iziqhamo zepomelo ziqulathe isixa esincinci kakhulu kwezi zinto zinokubulala umhlaza kuneefom ezihlanganisiweyo ezisetyenziswa kwizifundo.

Ukukhupha kwiipomelo ze-pomelo kunye namagqabi kubonisiwe ukubulala iiseli zomhlaza kunye nokuthintela ukusasazeka komhlaza kwizifundo zetyhubhu yovavanyo. Nangona kunjalo, uphando oluthe kratya ebantwini luyafuneka ukuqonda ukuba iziqhamo zepomelo ziwuchaphazela njani umhlaza.

9. Kulula ukongeza kwisidlo sakho

I-Pomelo kulula ukuyongeza kwisidlo sakho.

Unokwazi ukuthenga i-pomelo entsha kwimarike yaseAsia, kwaye ipomelo eyomileyo iyafumaneka kwi-Intanethi.

Nangona ipomelo eyomileyo iqhele ukusetyenziswa ekwenzeni iidessert okanye ityiwe njengeelekese kwamanye amazwe aseAsia, iphezulu kakhulu kwiikhalori kunye neswekile eyongeziweyo kune pomelo entsha.

Ukucoca ipomelo, sika i-intshi (2.5 cm) ukusuka esiphelweni sesiqhamo. Emva koko usike ii-intshi ezingama-intshi ezinde (2.5 cm-ubude) kwi-rind eshinyeneyo ejikeleze ububanzi bayo.

Coca i-rind ecaleni kwecandelo usebenzisa la manqaku.

Emva kokuxobuka kwesikhumba, unokuzahlula ngokulula iziqhamo eziseleyo zibe ngamacandelo. Njengezinye iziqhamo zesitrasi, iziqhamo zepomelo zahlulwe zangamacandelo ngombala omncinci, omhlophe, onemicu - obizwa ngokuba yi-pith-eyenza kube lula ukwahlulahlula.

I-Pomelo ingatyiwa yodwa njenge snack okanye isetyenziswe endaweni yezinye iziqhamo ze-citrus kwiiresiphi. Ikwenza nokudibanisa okuhle kwiisaladi.

IPomelo kulula ukuyixobula kwaye ingatyiwa yodwa okanye isetyenziswe kwiiresiphi. I-pomelo eyomileyo iqulethe iswekile kunye neekhalori ngaphezulu kwepomelo eluhlaza.

Umgca wezantsi

IPomelo sisiqhamo esinesondlo esineeekhalori ezininzi kwaye sigcwele iivithamini, iiminerali, kunye nee-antioxidants.

Ikwanayo nefayibha kunye neeproteni, ezinokukunceda uhlale ugcwele ixesha elide.

Ngelixa liqhayisa ngezinto ezininzi ezinokubakho, uphando olongezelelekileyo ebantwini luyafuneka ukuze baqonde ngokupheleleyo iziphumo zempilo.

Lilonke, iziqhamo zepomelo lusempilweni, longezo olwahlukileyo kwindlela otya ngayo.