Ivatermon 101: Amanqaku esondlo kunye neziBonelelo zeMpilo

Umxholo

• Iinkcukacha ngezondlo
• IiCarbs
• Imisonto
• Indlela yokusika: Ivatala
• Iivithamini kunye neMinerals
• Ezinye iikhompawundi zezityalo
• ICitrulline
• ILycopene
• Izibonelelo zeMpilo yeeVatala
• Uxinzelelo lwegazi olusezantsi
• Ukunciphisa ukunganyangeki kwe-insulin
• Ukwehla kobunzima bemisipha emva kokuzilolonga
• Iziphumo ezibi
• Unyango
• IiFODMAPs
• Umgca osezantsi

Ivatala (ICitrullus lanatus) sisiqhamo esikhulu esiswiti esivela emazantsi e-Afrika. Inxulumene necantaloupe, zucchini, ithanga, kunye nekhukhamba.

Ivatala ipakishwe ngamanzi kunye nezakhamzimba, inezikhalori ezimbalwa, kwaye iyahlaziya ngokukodwa.

Ngaphezulu, ngumthombo olungileyo wokutya kuzo zombini iitrilline kunye ne-lycopene, izityalo ezibini ezinamandla zezityalo.

Le melon enamanzi inokuba neenzuzo ezininzi kwezempilo, kubandakanya uxinzelelo lwegazi olusezantsi, ukuphucula ubuntununtunu be-insulin, kunye nokuncipha kwemisipha.

Ngelixa iivatala zidla ngokutya zintsha, zinokumiswa ngumkhenkce, zenziwe ijusi, okanye zongezwe kwii-smoothies.

Eli nqaku likuxelela yonke into oyifunayo malunga nevatala.

Iinkcukacha ngezondlo

Ivatala inamanzi amaninzi (91%) kunye nee carbs (7.5%). Inika phantse akukho protein okanye amanqatha kwaye iphantsi kakhulu kwiikhalori.

Izakha mzimba kwikomityi ye-2/3 (i-100 g) yevatala eluhlaza zezi ():

• Iikhalori: 30
• Amanzi: 91%
• Iprotheni: 0.6 iigram
• IiCarbs: 7.6 iigrem
• Iswekile: 6.2 iigrem
• Ifayibha: 0.4 iigrem
• Amafutha: 0.2 iigrem

IiCarbs

Ivatala iqulethe iigram ezili-12 zekomityi ngekomityi (152 gram).

Ii-carbs ubukhulu becala ziishukela ezilula, ezinje ngeglucose, i-fructose kunye ne-sucrose. Ivatala ikwabonelela ngesixa esincinci sefayibha.

Isalathiso se-glycemic (GI) - umlinganiso wokutya okukhawulezayo ukukhulisa amanqanaba eswekile yegazi emva kokutya- kweevatala zisusela kuma-72-80, eziphakamileyo (2).

Nangona kunjalo, inkonzo nganye yevatala iphantsi kakhulu kwii-carbs, ngenxa yoko ukuyitya akufuneki kube nefuthe elikhulu kumanqanaba eswekile yegazi.

Imisonto

Ivatala ngumthombo osokolayo wefayibha, inika kuphela iigram ezingama-0.4 ngekomityi ye-2/3 (iigram ezili-100).

Nangona kunjalo, ngenxa yomxholo wayo we-fructose, ithathwa njengeyona iphakamileyo kwii-FODMAPs, okanye ii-carbohydrate ezifutshane ezinokuvuthiswa ().

Ukutya izixa eziphezulu ze-fructose kunokubangela ukungonwabi kwiimpawu zokugaya kubantu abangakwaziyo ukuzicola ngokupheleleyo, ezinje nge-fructose malabsorption ().

Ivatala iphantsi kweekhalori kunye nefayibha kwaye inamanzi amaninzi kunye neswekile elula. Iqulethe ii-FODMAPs, ezibangela iingxaki zokwetyisa kwabanye abantu.

Indlela yokusika: Ivatala

Iivithamini kunye neMinerals

Ivatala ngumthombo olungileyo wevithamini C kunye nomthombo ofanelekileyo wezinye iivithamini kunye neeminerals.

• Uvithamini C. Le antioxidant ibalulekile kwimpilo yolusu kunye nasemzimbeni (,).
• Potassium. Le minerali ibalulekile kulawulo lwexinzelelo lwegazi kunye nempilo yentliziyo ().
• Ubhedu. Le minerali ininzi kakhulu kukutya kwezityalo kwaye ihlala isilela kukutya kwaseNtshona ().
• Vitamin B5. Eyaziwa nangokuthi i-pantothenic acid, le vithamini ifumaneka phantse kuko konke ukutya kwindawo ethile.
• I-Vitamin A. Ivatala iqulethe i-beta carotene, umzimba wakho onokujika uyi-vitamin A.

Ivatala ngumthombo olungileyo wevithamini C kwaye iqulethe izixa ezifanelekileyo zepotassium, ithusi, ivithamin B5, kunye nevithamini A (evela kwi-beta carotene).

Ezinye iikhompawundi zezityalo

Ivatala ngumthombo ombi wee-antioxidants xa kuthelekiswa nezinye iziqhamo ().

Nangona kunjalo, ityebile kwi-amino acid citrulline kunye ne-antioxidant lycopene, enezibonelelo ezininzi zempilo (10).

ICitrulline

Ivatala yeyona ndawo ityebileyo yokutya kweamino acid citrulline. Elona xabiso liphezulu lifumaneka kwirind emhlophe ejikeleze inyama (,, 12).

Emzimbeni wakho, i-citrulline iguqulwa ibe yi-amino acid arginine ebalulekileyo.

Zombini i-citrulline kunye ne-arginine zidlala indima ebalulekileyo ekuhlanganisweni kwe-nitric oxide, enceda ukunciphisa uxinzelelo lwegazi ngokuhlaziya kunye nokuphucula imithambo yegazi ().

IArginine ikwabalulekile kumalungu amaninzi-anje ngemiphunga, izintso, isibindi, amajoni omzimba kunye nokuzala- kwaye kuye kwaboniswa ukuba kulawulwe ukuphiliswa kwenxeba (,,).

Izifundo ziqaphele ukuba ijusi yevatala ngumthombo olungileyo we-citrulline kwaye inokunyusa amanqanaba egazi kuzo zombini i-citrulline kunye ne-arginine kakhulu (,, 18).

Nangona ivatala yenye yezona ndawo zokutya zilungileyo ze-citrulline, kuya kufuneka utye malunga neekomityi ezili-15 (2.3 kg) ngaxeshanye ukuze uhlangane neReferensi yoSuku lwemihla ngemihla (i-RDI) ye-arginine ().

ILycopene

Ivatala ngowona mthombo mtsha owaziwayo we-lycopene, i-antioxidant enamandla ejongene nombala wayo obomvu (,,, 23).

Ngapha koko, ivatala entsha ingumthombo ongcono we-lycopene kuneetamati ().

Izifundo zabantu zibonisa ukuba ijusi entsha yevatala iyasebenza ekunyuseni amanqanaba egazi kuzo zombini i-lycopene kunye ne-beta carotene ().

Umzimba wakho usebenzisa i-lycopene ukuya kuthi ga kwinqanaba elithile ukwenza i-beta carotene, ethi yona iguqulwe ibe yi-vitamin A.

Ivatala ngumthombo olungileyo weamino acid citrulline kunye ne-antioxidant lycopene, edlala indima ebalulekileyo emzimbeni wakho.

Izibonelelo zeMpilo yeeVatala

Iivatala kunye nejusi yazo zidityaniswa nezibonelelo ezininzi zempilo.

Uxinzelelo lwegazi olusezantsi

Uxinzelelo oluphezulu lwegazi yeyona nto iphambili emngciphekweni wesifo esinganyangekiyo kunye nokufa ngaphambi kwexesha ().

Ivatala ngumthombo olungileyo we-citrulline, oguqulwa ube yi-arginine emzimbeni wakho. Zombini ezi amino acid zinceda imveliso ye-nitric oxide.

I-nitric oxide yimolekyuli yegesi ebangela ukuba izihlunu ezincinci ezijikeleze imithambo yegazi yakho ziphumle kwaye zide. Oku kukhokelela ekunciphiseni uxinzelelo lwegazi ().

Ukuxhasa ivatala okanye incindi yayo kunokunciphisa uxinzelelo lwegazi kunye nokuqina kwethambo kubantu abanexinzelelo lwegazi (,,,).

Ukunciphisa ukunganyangeki kwe-insulin

I-insulin yihomoni ebalulekileyo emzimbeni wakho kwaye ubandakanyeka kulawulo lweswekile yegazi.

Ukuxhathisa kwe-insulin yimeko apho iiseli zakho zinganyangekiyo kwi-insulin. Oku kunokukhokelela kumanqanaba eswekile egazi kwaye kunxulunyaniswa nesifo se-metabolic kunye nohlobo lwe-2 yeswekile.

Ijusi yevatala kunye nokutya kwe-arginine kunxulunyaniswa nokunciphisa ukunganyangeki kwe-insulin kwezinye izifundo (,,).

Ukwehla kobunzima bemisipha emva kokuzilolonga

Ukukhathazeka kwemisipha yinto eyaziwayo yecala lokuzivocavoca umzimba.

Olunye uphononongo lubonise ukuba ijusi yevatala iyasebenza ekunciphiseni ukukhathazeka kwesihlunu kulandela umthambo ().

Uphando ngejusi yevatala (okanye i-citrulline) kunye nokwenza umthambo kunika iziphumo ezixubeneyo. Olunye uphononongo alufumananga siphumo, ngelixa olunye luye lwabona ukusebenza okuphuculweyo kungafundiswanga- kodwa kungaqeqeshwanga kakuhle- abantu (,).

Ivatala inokuthi inciphise uxinzelelo lwegazi kunye nokunganyangeki kwi-insulin kwabanye abantu. Kwakhona kudibaniswa nokunciphisa ubuhlungu besisu emva kokuzivocavoca.

Iziphumo ezibi

Ivatala iyanyamezeleka kubantu abaninzi.

Nangona kunjalo, inokubangela ukungahambelani komzimba okanye iingxaki zokugaya ukutya kwabanye abantu.

Unyango

Ukwehla komzimba kwi-watermelon kunqabile kwaye kuhlala kunxulunyaniswa nesifo somlomo somlomo kubantu abanovakalelo kumungu (,).

Iimpawu zibandakanya ukurhawuzelela umlomo nomqala, kunye nokudumba kwemilebe, umlomo, ulwimi, umqala, kunye / okanye iindlebe (39).

IiFODMAPs

Ivatala inamanani aphezulu e-fructose, uhlobo lwe-FODMAP abanye abantu abangayicoliyo ngokupheleleyo.

Ii-FODMAP ezinje nge-fructose zinokubangela ukungathandeki kokugaya ukutya, njengokuqunjelwa, igesi, isisu esibuhlungu, urhudo kunye nokuqunjelwa.

Abantu abanomdla kwi-FODMAPs, njengaleyo ine-bowel syndrome (IBS), kufuneka baqwalasele ukuphepha iivatala.

Allergy kwiivatala kunqabile kodwa ikhona. Esi siqhamo siqulathe ii-FODMAPs, ezinokubangela iimpawu zokugaya ezingathandekiyo.

Umgca osezantsi

Ivatala sisiqhamo esisempilweni ngokukodwa.

Ilayishwe nge-citrulline kunye ne-lycopene, izityalo ezimbini ezinamandla ezinxulumene nokunciphisa uxinzelelo lwegazi, ukuphucula impilo ye-metabolic, kunye nokunciphisa ubuhlungu besisu emva kokuzivocavoca.

Ngaphezu koko, imnandi, imnandi, kwaye ipakishwe ngamanzi, iyenza ukuba ibaluleke kakhulu ekugcineni i-hydration elungileyo.

Kuninzi lwabantu, ivatala lulongezo olufanelekileyo kukutya okusempilweni.