Izinzuzo Ezi-10 Ezisuselwa Esitaphepheni

-Delile

• 1.Kuphansi KwamaKhalori, Nokho Kuphakeme Kumsoco
• 2. Kungazuzisa Amasosha Wakho Omzimba
• 3. Kwangathi Kungakhuthaza Ukulawulwa Kokulangazelela Ukudla
• 4. Kuboniswe Ukusiza Ukwehlisa Isisindo
• 5. Amagilebhisi Angasiza Ekuvimbeleni Ukumelana Ne-insulini Nesifo Sikashukela
• 6. Ukudla izithelo zomvini kungathuthukisa impilo yenhliziyo
• 7. Iphezulu kuma-Antioxidants Anamandla
• 8. Kwangathi Yehlise Ubungozi Bamatshe Ezinso
• 9. Ukuhambisa amanzi kakhulu
• 10. Kulula ukwengeza ekudleni kwakho
• Amagilebhisi Akuwona Wawo Wonke Umuntu
• Ukusebenzisana Kwemithi
• Ukuguguleka Koqweqwe Lwamazinyo
• Okusemqoka

I-Grapefruit isithelo samawolintshi asezindaweni ezishisayo esaziwa ngokunambitheka kwawo okumnandi futhi okuncane okumuncu.

Inothile ngezakhi zomzimba, ama-antioxidants kanye ne-fiber, okwenza kube ngesinye sezithelo ezinempilo kunazo zonke ezisawolintshi ongazidla.

Ucwaningo lukhombisa ukuthi lungaba nezinzuzo ezithile ezinamandla zezempilo, kufaka phakathi ukwehlisa isisindo kanye nokwehla kwengozi yesifo senhliziyo.

Nazi izinzuzo eziyi-10 ezisekelwe ebufakazini bezithelo zomvini.

1.Kuphansi KwamaKhalori, Nokho Kuphakeme Kumsoco

I-Grapefruit iwukudla okunempilo okumangazayo ongakufaka ekudleni kwakho. Lokho kungenxa yokuthi inezakhamzimba eziningi, kodwa ikhalori ephansi. Eqinisweni, kungenye yezithelo ezinekhalori eliphansi kakhulu.

Inikeza inani elifanele le-fiber, ngaphezu kwamavithamini namaminerali angaphezu kwezi-15.

Nazi ezinye izakhi zomzimba ezinkulu ezitholakala engxenyeni yesithelo samagilebhisi (1)

• Amakholori: 52
• AmaCarbs: 13 amagremu
• Amaprotheni: 1 igremu
• Umucu: 2 amagremu
• Uvithamini C: Ama-64% we-RDI
• Uvithamini A: Ama-28% we-RDI
• Potassium: 5% we-RDI
• Thiamine: 4% we-RDI
• Umlingiswa: 4% we-RDI
• Magnesium: 3% we-RDI

Ngokwengeziwe, ingumthombo ocebile wezinye izakhi ezinamandla ze-antioxidant plant, okungenzeka zibhekele izinzuzo zayo eziningi zezempilo.

I-Grapefruit iphansi ngama-calories futhi ibuye inikeze inani elikhulu le-fiber, amavithamini, amaminerali kanye nama-antioxidants.

2. Kungazuzisa Amasosha Wakho Omzimba

Ukudla izithelo zomvini njalo kungaba lusizo kumasosha akho omzimba.

Kuyigugu ngokuqukethwe kwayo okuphezulu kwe-vitamin C, enezakhi zokulwa ne-antioxidant ezaziwa ukuvikela amaseli akho kumagciwane ayingozi nakumagciwane ().

Ngokwengeziwe, ucwaningo oluningi lukhombise uvithamini C ukuthi ube wusizo ekusizeni abantu ukuthi balulame ngokushesha emakhazeni avamile (,,,,).

Amanye amavithamini namaminerali amaningi atholakala ku-grapefruit ayaziwa ukuthi azuzisa amasosha omzimba, kufaka phakathi i-vitamin A, ekhonjiswe ukuthi isiza ukuvikela ukuvuvukala nezifo ezithathelwanayo eziningana (,).

I-Grapefruit ibuye inikeze inani elincane lamavithamini B, i-zinc, ithusi nensimbi, konke okusebenzisana emzimbeni ukukhuthaza ukusebenza kwamasosha omzimba. Zisiza futhi nokugcina ubuqotho besikhumba sakho, esisebenza njengesithiyo esivikelayo ekuthelelekeni ().

I-Grapefruit ingazuzisa amasosha akho omzimba, njengoba iqukethe amavithamini namaminerali amaningana aziwa ngendima yawo ekuvikeleni ukutheleleka.

3. Kwangathi Kungakhuthaza Ukulawulwa Kokulangazelela Ukudla

I-Grapefruit iqukethe inani elifanele le-fiber - 2 gramu engxenyeni yesithelo esiphakathi nendawo (1).

Ucwaningo lukhombisa ukuthi ukudla okunezithelo ezicebile kakhulu kunenzuzo ekunciphiseni imizwa yokugcwala. Lokhu kungenxa yokuthi i-fiber ibambezela izinga lapho ukuphuma kwakho esiswini, kukhulisa isikhathi sokugaya (, 12,).

Ngakho-ke, ukusebenzisa inani elanele le-fiber kungakusiza ngokuzenzekelayo ukuthi udle ama-calories ambalwa usuku lonke ngokugcina isifiso sakho sokudla singekho ().

I-Grapefruit iqukethe i-fiber, esiza ngokulawulwa kwesifiso ngokukhuthaza ukugcwala.

4. Kuboniswe Ukusiza Ukwehlisa Isisindo

I-Grapefruit ukudla okunobungane bokulahlekelwa isisindo.

Inezinto eziningana ezixhunyaniswe nokulahleka kwesisindo, ikakhulukazi okuqukethwe kwayo kwe-fiber, okusiza ukukhuthaza ukugcwala nokunciphisa ukudla kwekhalori (,,,).

Ngokwengeziwe, i-grapefruit iqukethe amakhalori ambalwa kepha amanzi amaningi, okungenye into eyaziwa ukusiza ukusiza ukunciphisa umzimba ().

Ucwaningo olulodwa ezifundweni ezingama-91 ezikhuluphele kakhulu luthole ukuthi labo abadle uhhafu wamagilebhisi omusha ngaphambi kokudla banciphise isisindo esikhulu kakhulu kunalabo abangazange ().

Eqinisweni, labo abaseqenjini abadle izithelo zomvini omusha basanda kulahlekelwa isilinganiso esingamakhilogremu ayi-3.5 (1.6 kg) ngaphezu kwamasonto ayi-12, ngenkathi ababambiqhaza eqenjini abangalidlanga isithelo samagilebhisi balahlekelwa ngaphansi kwesisindo esingu-1 (0.3 kg), ngokwesilinganiso ( ).

Ezinye izifundo zithole imiphumela efanayo yokunciphisa isisindo. Isibonelo, olunye ucwaningo luthole ukuthi ababambiqhaza babhekana nosayizi okhalisiwe okhalweni lapho bedla izithelo zomvini nsuku zonke ngokudla kwabo (,).

Lokhu akusho ukuthi i-grapefruit izokhiqiza ukulahleka kwesisindo yodwa, kepha ukuyifaka ekudleni osekuvele kunempilo kungabonakala kuzuzisa.

Ukudla izithelo zomvini ngaphambi kokudla kungasiza ekunciphiseni isisindo. I-fiber yayo namanzi kungakhuthaza ukugcwala futhi kunciphise ukungena kwekhalori.

5. Amagilebhisi Angasiza Ekuvimbeleni Ukumelana Ne-insulini Nesifo Sikashukela

Ukudla izithelo zomvini njalo kungaba namandla okuvimbela ukumelana ne-insulin, okungaholela kusifo sikashukela.

I-insulin yihomoni elawula izinqubo eziningi emzimbeni wakho. Isibonelo, ithinteka ezicini eziningi zomzimba wakho, kepha yaziwa kakhulu ngendima yayo ekulawuleni ushukela egazini ().

Ukumelana ne-insulin ekugcineni kuholela emazingeni aphezulu e-insulini nashukela egazini, okuyizinto ezimbili eziyingozi engcupheni yesifo sikashukela sohlobo 2 (,,).

Ukudla izithelo zomvini kungasiza ekulawuleni amazinga e-insulin futhi ngaleyo ndlela ube namandla okunciphisa amathuba akho okuba yi-insulin resistant ().

Kwesinye isifundo, izifundo ezadla uhhafu wamagilebhisi omusha ngaphambi kokudla zithole ukwehla okukhulu kuwo womabili amazinga e-insulin nokumelana ne-insulin, uma kuqhathaniswa neqembu elingadlanga ubhamubhamu ().

Ngaphezu kwalokho, ukudla izithelo zizonke kuhlotshaniswa nokulawulwa ushukela osegazini okungcono kanye nengozi encishisiwe yohlobo lwesifo sikashukela sohlobo lwesibili (,).

I-Grapefruit ingasiza ekunciphiseni ukumelana ne-insulin, okunganciphisa ubungozi bokuthola uhlobo lwesifo sikashukela sohlobo lwesibili.

6. Ukudla izithelo zomvini kungathuthukisa impilo yenhliziyo

Ukudla isithelo samagilebhisi njalo kucatshangwa ukuthi kuthuthukisa impilo yenhliziyo ngokunciphisa izinto ezinobungozi zesifo senhliziyo, ezifana nomfutho wegazi ophakeme kanye ne-cholesterol.

Kokunye ukuhlola, abantu abadle ubhamubhamu kathathu nsuku zonke amasonto ayisithupha babone ukwehla okukhulu kwengcindezi yegazi phakathi nocwaningo. Baphinde bakhombisa ukuthuthuka kumazinga e-cholesterol esewonke kanye namazinga “amabi” e-LDL cholesterol ().

Le miphumela kungenzeka ingenxa yezakhamzimba ezibalulekile eziqukethe izithelo zomvini, ezidlala indima ekugcineni inhliziyo yakho isebenza kahle.

Okokuqala, isithelo samagilebhisi siphezulu kakhulu nge-potassium, okuyiminerali ebhekele izici eziningi zempilo yenhliziyo. Ingxenye yesithelo samagilebhisi inikeza cishe i-5% yezidingo zakho zansuku zonke ze-potassium (1,,,).

Ukudla okwanele kwe-potassium kuhlotshaniswa nengozi encishisiwe yomfutho wegazi ophakeme. Ngokwengeziwe, kukhonjisiwe ukwehlisa ingozi yokufa ngenxa yesifo senhliziyo (,).

Okwesibili, i-fiber esesithelweni samagilebhisi nayo ingakhuphula impilo yenhliziyo, ngenxa yokuthi ukudla okuphezulu kwe-fiber kuhlotshaniswa nomfutho wegazi ophansi namazinga we-cholesterol ().

Kukonke, abacwaningi bathi kufaka phakathi i-fiber nezithelo ezinothe ngama-antioxidant njenge-grapefruit njengengxenye yokudla okunempilo kusiza ukuvikela ezimeni ezifana nesifo senhliziyo nesifo sohlangothi (,,).

I-Grapefruit iqukethe izakhi zomzimba nama-antioxidants akhonjisiwe ukusiza ukuvikela inhliziyo ngokulawula umfutho wegazi kanye namazinga e-cholesterol.

7. Iphezulu kuma-Antioxidants Anamandla

I-Grapefruit iqukethe ama-antioxidants ambalwa ahlukile ahlinzeka ngezinzuzo ezahlukahlukene zezempilo, kufaka phakathi ingozi encishisiwe yezifo eziningana ().

Ama-antioxidants avikela amaseli akho kumonakalo odalwe ama-radicals wamahhala, angama-molecule angaqiniseki angadala ukusabela okuyingozi emzimbeni wakho ().

Nakhu ukubuka konke kwama-antioxidants abaluleke kakhulu ku-grapefruit:

• Uvithamini C: I-antioxidant enamandla, encibilika emanzini etholakala ngamanani aphezulu ku-grapefruit. Kungavikela amaseli ekulimaleni okuvame ukuholela esifo senhliziyo nomdlavuza ().
• I-beta-carotene: Ishintshwe yaba uvithamini A emzimbeni futhi kucatshangwa ukuthi iyasiza ekwehliseni ubungozi bezimo ezithile ezingalapheki, kufaka phakathi isifo senhliziyo, umdlavuza kanye nokuphazamiseka okuhlobene neso njengokuwohloka kwemacular ().
• I-Lycopene: Yaziwa ngamandla ayo okuvimbela ukuthuthukiswa kwezinhlobo ezithile zomdlavuza, ikakhulukazi umdlavuza wesinye. Kungasiza futhi ukubambezela ukukhula kwezimila futhi kunciphise imiphumela emibi yokwelashwa komdlavuza okuvamile (,).
• Ama-Flavanones: Izindawo zabo ezilwa nokuvuvukala zikhonjisiwe ukunciphisa umfutho wegazi kanye namazinga e-cholesterol, kunciphisa ubungozi besifo senhliziyo (,).

I-Grapefruit iqukethe izinhlobo eziningana zama-antioxidants ezingasiza ekuvikeleni ukukhula kwezimo ezithile ezingalapheki, kufaka phakathi isifo senhliziyo nomdlavuza.

8. Kwangathi Yehlise Ubungozi Bamatshe Ezinso

Ukudla izithelo zomvini kunganciphisa ubungozi bakho bokuqhamuka namatshe ezinso, okuvela ngenxa yokwakheka kwezinto zokungcola ezinso.

Lezi zinto zokungcola ziyimikhiqizo yokugaya umzimba evame ukuhlungwa ngezinso bese isuswa emzimbeni emchameni.

Kodwa-ke, lapho zikhanyiswa ezinso, ziba ngamatshe. Amatshe amakhulu ezinso angadala ukuvaleka kohlelo lokuchama, okungaba buhlungu ngendlela exakile.

Uhlobo oluvame kakhulu lwamatshe ezinso ngamatshe e-calcium oxalate. I-citric acid, i-organic organic etholakala ku-grapefruit, ingasebenza ngempumelelo ekuzivimbeleni ngokubopha nge-calcium ezinso nasekuyikhipheni emzimbeni (,).

Futhi, i-citric acid inamandla okwandisa ivolumu ne-pH yomchamo wakho, ikhiqize indawo engavumi ukwakheka kwamatshe ezinso ().

I-citric acid ku-grapefruit ingasiza ukunciphisa ukwakheka kwamatshe ezinso e-calcium oxalate.

9. Ukuhambisa amanzi kakhulu

I-Grapefruit iqukethe amanzi amaningi ngakho-ke i-hydrating kakhulu. Eqinisweni, amanzi akha isisindo sesithelo.

Cishe kunama-ounces ama-4 (118 ml) wamanzi engxenyeni yesithelo samagilebhisi aphakathi nendawo, okubalwa cishe i-88% yesisindo sayo (1).

Ngenkathi ukuphuza amanzi amaningi kuyindlela engcono kakhulu yokuhlala unamanzi amaningi, ukudla ukudla okunothile kwamanzi nakho kungasiza.

I-Grapefruit inokuqukethwe okuphezulu kwamanzi, okusiza ukuthi uhlale unamanzi amaningi.

10. Kulula ukwengeza ekudleni kwakho

I-Grapefruit idinga ukulungiswa okuncane, ngakho-ke kulula ukuyifaka ekudleni kwakho.

Noma uhlala impilo ematasa, on-the-go, usengakwazi ukujabulela izithelo zomvini njalo ngaphandle kokukhathazeka ngokuthi kuzothatha isikhathi sakho esiningi.

Nazi ezinye izindlela ongajabulela ngazo ubhamubhamu:

• Isiphuzo ezincekeni zamagilebhisi kuphela.
• Yidle njengenye indlela yokudla okungenamsoco kwe-dessert.
• Zama le saladi, ehlanganisa i-grapefruit ne-kale ne-avocado.
• Yifake kule smoothie nezinye izithelo nemifino.
• Yifake endaweni yokudla kwasekuseni enempilo efana nale recipe.

I-Grapefruit iwukudla okunempilo okulula ukukufaka ekudleni kwakho.

Amagilebhisi Akuwona Wawo Wonke Umuntu

Kunezizathu ezimbalwa zokuthi kungani abanye abantu bengadinga ukugwema ukudla izithelo zomvini.

Ukusebenzisana Kwemithi

Kwabanye abantu, ukudla isithelo samagilebhisi nejusi yaso kungaholela ekuhlanganyeleni kwemithi ().

Lokhu kungenxa yokuthi iqukethe izinto ezivimbela i-cytochrome P450, i-enzyme umzimba wakho oyisebenzisayo ukwakheka kwemithi ethile.

Uma udla ubhamubhamu ngenkathi uthatha le mithi, umzimba wakho kungenzeka ungakwazi ukuwaphula, okungadala ukweqisa ngokweqile neminye imiphumela emibi ().

Imithi okungenzeka ukuthi ihlangane nesithelo samagilebhisi ifaka phakathi ():

• Ama-immunosuppressants
• I-Benzodiazepines
• Iningi lama-block blocker wesiteshi se-calcium
• I-Indinavir
• I-Carbamazepine
• Ezinye izitatimende

Uma uthatha noma iyiphi yale mithi, khuluma nodokotela wakho ngaphambi kokungeza ubhamubhamu ekudleni kwakho.

Ukuguguleka Koqweqwe Lwamazinyo

Kwezinye izimo, ukudla isithelo samagilebhisi kungaholela ekugugulekeni koqweqwe lwamazinyo.

I-citric acid, etholakala kwizithelo ezingamawolintshi, iyimbangela ejwayelekile yokuguguleka koqweqwe lwawo, ikakhulukazi uma ulidla ngokweqile ().

Uma unamazinyo azwelayo ngokukhethekile, kungadingeka ukuthi ugweme izithelo ezine-asidi. Kodwa-ke, kunezinto ezithile ongazenza ukugcina izinyo lakho koqweqwe lwawo ngenkathi usajabulela ubhamubhamu:

• Ungalokothi uncele isithelo samagilebhisi noma ezinye izithelo ezine-asidi futhi ugweme ukuzibeka ngqo emazinyweni akho.
• Hlanza umlomo wakho ngamanzi ngemuva kokudla isithelo bese ulinda imizuzu engama-30 ukuxubha amazinyo akho.
• Yidla ushizi nezithelo. Lokhu kusiza ekunciphiseni i-asidi emlonyeni wakho futhi kwandise ukukhiqizwa kwamathe.

Uma uphuza imishanguzo ethile noma unamazinyo azwelayo, kungadingeka ukuthi ubeke umkhawulo ekudleni kwakho kwamagilebhisi noma ukugweme ngokuphelele.

Okusemqoka

I-Grapefruit ingesinye sezithelo ezinempilo kakhulu emhlabeni. Inothile ngamavithamini abalulekile, amaminerali kanye nama-antioxidants.

Sekukonke, isithelo samagilebhisi sinambitheka futhi kulula ngokulula ukusengeza ekudleni kwakho.