Izibonelelo ezi-9 eziphezulu zeMpilo yokutya iVatala

Umxholo

• 1. Inceda ukuba u-Hydrate
• 2. Inezakha-mzimba kunye neZityalo eziLuncedo
• Vitamin C
• IiCarotenoids
• ILycopene
• ICucurbitacin E
• 3. Inezakhi ezinokukunceda ekuthinteleni umhlaza
• 4. Ngamana angayiphucula impilo yentliziyo
• 5. Ngamana ngoMhla wokuDumba kunye noxinzelelo lwe-Oxidative
• 6. Ngamana unokunceda ukukhusela ukuKhutshwa kweMacular
• 7. Ngamana unokunceda ekunciphiseni ukudakumba kwezihlunu
• 8. Ngaba ilungele ulusu kunye neenwele
• 9. Ngaba unokuphucula ukugaya
• Umgca osezantsi
• Indlela yokusika: Ivatala

Ivatala sisiqhamo esimnandi nesihlaziyayo esilungele wena.

Iqukethe iikhalori ezingama-46 ngekomityi nganye kodwa iphezulu ku-vitamin C, ivithamin A kunye nezityalo ezininzi ezisempilweni.

Nazi izibonelelo ezi-9 eziphezulu zokutya ivatala.

1. Inceda ukuba u-Hydrate

Amanzi okusela yindlela ebalulekileyo yokugcina umzimba wakho unamanzi.

Nangona kunjalo, ukutya ukutya okunomxholo ophezulu wamanzi nako kunokunceda. Into enomdla kukuba, ivatala ngama-92% amanzi ().

Ngaphezulu, umxholo wamanzi aphezulu sesinye sezizathu zokuba iziqhamo kunye nemifuno ikuncede uzive ugcwele.

Ukudityaniswa kwamanzi kunye nefayibha kuthetha ukuba utya umthamo olungileyo wokutya ngaphandle kweekhalori ezininzi.

Isishwankathelo Ivatala linamanzi amaninzi. Oku kuyenza ihanjiswe ngamanzi kwaye ikuncede uzive ugcwele.

2. Inezakha-mzimba kunye neZityalo eziLuncedo

Ukuya kufika kwiziqhamo, ivatala yenye yeekhalori ezisezantsi-iikhalori ezingama-46 kuphela ngekomityi (154 gram). Oko kungaphantsi kuneziqhamo ezineswekile ephantsi ezinje ngamaqunube (2).

Ikomityi enye (154 gram) yevatala inezinye izakha mzimba, kubandakanya ezi vithamini kunye neeminerali:

• Vitamin C: I-21% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Vitamin A: I-18% ye-RDI
• Potassium: I-5% ye-RDI
• Magnesium: I-4% ye-RDI
• Iivithamini B1, B5 kunye neB6: Iipesenti ezi-3 ze-RDI

Ivatala iphezulu nakwiicarotenoids, kubandakanya i-beta-carotene kunye ne-lycopene. Kwaye ine-citrulline, iamino acid ebalulekileyo.

Nalu ushwankathelo lwee-antioxidants ezibaluleke kakhulu kwivatala:

Vitamin C

Vitamin C yi-antioxidant enceda ukuthintela ukonakala kweseli kwii-radicals zasimahla.

IiCarotenoids

IiCarotenoids ziludidi lwezixhobo zemveliso ezibandakanya i-alpha-carotene kunye ne-beta-carotene, umzimba wakho oguqula ube yi-vitamin A.

ILycopene

I-Lycopene luhlobo lwe-carotenoid olungatshintshi lube ngu-vitamin A. Le antioxidant inamandla inika umbala obomvu ukutyala ukutya okufana neetumato kunye nevatala kwaye inxulunyaniswa nezibonelelo ezininzi zempilo.

ICucurbitacin E

ICucurbitacin E sisityalo esine-antioxidant kunye neyeza ezichasayo. I-melon melita, isalamane sevatala, iqulethe i-cucurbitacin ngakumbi.

Isishwankathelo Ivatala sisiqhamo esinekhalori esezantsi ephezulu kwezinye izakhamzimba, ngakumbi icarotenoids, ivithamin C kunye necucurbitacin E.

3. Inezakhi ezinokukunceda ekuthinteleni umhlaza

Abaphandi bafundile i-lycopene kunye nezinye izityalo ezihambelana nesifo somhlaza kwi-watermelon.

Nangona ukutya kwe-lycopene kunxulunyaniswa nomngcipheko ophantsi kwezinye iintlobo zomhlaza, iziphumo zokufunda zixubekile. Unxibelelwano olomeleleyo ukuza kuthi ga ngoku lubonakala ngathi luphakathi kwe-lycopene kunye nomhlaza wenkqubo yokwetyisa ().

Kubonakala ngathi kunciphisa umngcipheko womhlaza ngokwehlisa ukukhula okufana ne-insulin (IGF), iprotein ebandakanyekayo kulwahlulo lweseli. Amanqanaba aphezulu e-IGF anxulumene nomhlaza ().

Ukongeza, i-cucurbitacin E iphandwe ngesakhono sayo sokuthintela ukukhula kwethumba (,).

Isishwankathelo Ezinye iikhompawundi kwivatala, kubandakanya i-cucurbitacin E kunye ne-lycopene, ziye zafundelwa amandla abo okuthintela umhlaza, nangona iziphumo zophando zixubekile.

4. Ngamana angayiphucula impilo yentliziyo

Isifo sentliziyo ngoyena nobangela wokufa kwabantu kwihlabathi liphela ().

Izinto zokuphila, kubandakanya ukutya, kunokuwunciphisa umngcipheko wokuhlaselwa yintliziyo kunye nokubetha ngokunciphisa uxinzelelo lwegazi kunye namanqanaba e-cholesterol.

Izakha mzimba kwivatala zinezibonelelo ezithile kwimpilo yentliziyo.

Izifundo zibonisa ukuba i-lycopene inokunceda ukunciphisa i-cholesterol kunye noxinzelelo lwegazi. Inokunceda ekuthinteleni umonakalo we-oxidative kwi-cholesterol ().

Ngokwezifundo kutyebile, abasetyhini abasemva kokuyeka ukuya exesheni kunye nabesilisa baseFinland, i-lycopene inokunciphisa ukuqina kunye nobukhulu beendonga zomthambo (,).

Ivatala ikwanayo ne citrulline, iamino acid enokonyusa amanqanaba e-nitric oxide emzimbeni. I-nitric oxide inceda imithambo yakho yegazi ukuba yande, nto leyo yehlisa uxinzelelo lwegazi ().

Ezinye iivithamini kunye neeminerals kwivatala zikwalungele nentliziyo yakho. Oku kubandakanya iivithamini A, B6, C, magnesium kunye ne potassium ().

Isishwankathelo Ivatala inezinto ezininzi ezisempilweni, kubandakanya i-lycopene, i-citrulline kunye nezinye iivithamini kunye neeminerals.

5. Ngamana ngoMhla wokuDumba kunye noxinzelelo lwe-Oxidative

Ukudumba ngumqhubi ophambili wezifo ezininzi ezingapheliyo.

Ivatala inokunceda ukudumba okuncinci kunye nomonakalo we-oxidative, njengoko ityebile kwi-anti-inflammatory antioxidants lycopene kunye ne-vitamin C ().

Kuphononongo luka-2015, iigundane zelebhu zondliwa nge-watermelon powder ukongeza ukutya okungenampilo. Xa kuthelekiswa neqela lolawulo, bakhulise amanqanaba asezantsi ephawu lokudumba le-C-esebenzayo kunye noxinzelelo oluncinci lwe-oxidative ().

Kwisifundo sangaphambili, abantu banikwe ijusi yetumato ene-lycopene etyebile ene-vitamin C. Ngokubanzi, amanqaku abo okudumba ayehla kwaye ii-antioxidants zenyuka. Ivatala ine-lycopene kunye nevithamini C ().

Njenge-antioxidant, i-lycopene inokunceda kwimpilo yengqondo. Umzekelo, kunokunceda ukulibazisa ukuqala kunye nokuqhubela phambili kwesifo se-Alzheimer's (12).

Isishwankathelo I-Lycopene kunye ne-vitamin C zii-antioxidants ezichasene nokuvuvukala ezifumaneka kwivatala. Ukudumba kunxulunyaniswa nezifo ezininzi ezinganyangekiyo.

6. Ngamana unokunceda ukukhusela ukuKhutshwa kweMacular

I-Lycopene ifumaneka kwiindawo ezininzi zeliso apho inceda ukukhusela kumonakalo we-oxidative kunye nokudumba.

Inokuthintela ukonakala okuhambelana nobudala be-macular (AMD). Le yingxaki yamehlo eqhelekileyo enokubangela ukungaboni kubantu abadala ().

Indima yeLycopene njenge-antioxidant kunye ne-anti-inflammatory compound inokukunceda ukukhusela i-AMD ekuphuhliseni nasekudeni.

Ngolwazi oluthe kratya malunga nendlela yokugcina amehlo esempilweni, cinga ngokufunda ezona Vithamini zibaluleke kakhulu kwiMpilo yeLiso.

Isishwankathelo I-Lycopene inokunceda ukugcina amehlo esempilweni kwaye ikhusele nxamnye nokubola okuhambelana nobudala be-macular (AMD) ngenxa ye-antioxidant yayo kunye nepropathi yokulwa nokudumba.

7. Ngamana unokunceda ekunciphiseni ukudakumba kwezihlunu

I-Citrulline, i-amino acid kwivatala, inokunciphisa ukukhathazeka kwemisipha. Ikwafumaneka njengesongezelelo.

Into enomdla kukuba, ijusi yevatala ibonakala ikhulisa ukufunxwa kwecitrulline.

Olunye uphononongo oluncinci lunike iimbaleki ijusi yevatala ecacileyo, ijusi yevatala exutywe necitrulline okanye isiselo se-citrulline. Zombini iziselo zevatala zikhokelele ekuqaqanjelweni sisihlunu esincinci kunye nokubuyisa ngokukhawuleza kwenqanaba lentliziyo, xa kuthelekiswa ne-citrulline iyodwa ().

Abaphandi baphinde baqhuba ityhubhu yovavanyo, bephanda ukufakwa kwecitrulline. Iziphumo zabo zibonisa ukuba ukufunxwa kwe-citrulline kusebenza kakhulu xa kutyiwa njengenxalenye yejusi yevatala.

Olunye uphando luye lwajonga amandla e-citrulline okuphucula ukunyamezela kunye nokusebenza.

Ukuza kuthi ga ngoku, i-citrulline ayibonakali ukuphucula ukusebenza komthamo kwiimali ezifundwayo, kodwa isengumbandela wophando olunomdla ().

Isishwankathelo Ijusi yevatala inezinto ezinokubakho njengesiselo sokubuyisela emva kokuzivocavoca. I-Citrulline inokuba noxanduva ngokuyimfuneko kwisiphumo sayo sokunciphisa ukukhathazeka kwemisipha.

8. Ngaba ilungele ulusu kunye neenwele

Iivithamini ezimbini kwivatala-A no-C -balulekile kwimpilo yolusu kunye neenwele.

UVitamin C unceda umzimba wakho wenze icollagen, iproteni egcina ulusu lwakho luluhle kwaye neenwele zakho zomelele.

I-Vitamin A ikwabalulekile kulusu olusempilweni kuba iyanceda ekwenzeni nasekulungiseni iiseli zolusu. Ngaphandle kwevithamini A eyaneleyo, ulusu lwakho lunokubonakala lomile kwaye ludlamkile.

Zombini i-lycopene kunye ne-beta-carotene zinokunceda ukukhusela ulusu lwakho elangeni ().

Isishwankathelo Izakha mzimba kwivatala zilungele iinwele kunye nolusu lwakho. Abanye banceda ukugcina ulusu lunyibilike ngelixa abanye bekhusela ekutshisweni lilanga.

9. Ngaba unokuphucula ukugaya

Ivatala inamanzi amaninzi kunye nenani elincinci lefayibha- zombini zibalulekile ekwetyisweni okunempilo.

Ifayibha inokubonelela ngesixa sesitulo sakho, ngelixa amanzi enceda ukugcina indlela yakho yokugaya ihamba ngokufanelekileyo.

Ukutya iziqhamo kunye nemifuno etyebileyo ngamanzi kunye nefayibha, kubandakanya ivatala, kunokuba luncedo kakhulu ekukhuthazeni ukushukuma okuqhelekileyo.

Isishwankathelo Ifayibha kunye namanzi kubalulekile ukwetyisa okunempilo. Ivatala iqulethe zombini.

Umgca osezantsi

Ivatala sisiqhamo esisempilweni ngokumangalisayo. Inomxholo wamanzi aphezulu kwaye ikwahambisa nezinye izakha mzimba ezibalulekileyo, kubandakanya i-lycopene kunye ne-vitamin C.

Ezi zondlo zithetha ukuba ivatala ayisiyiyo kwaphela inyango enencasa esezantsi-ikwalungile nakwimpilo yakho.

Indlela yokusika: Ivatala