Izinzuzo eziyi-8 Zezempilo Zezithelo Nezithelo Zikagwava

-Delile

• 1. Kungasiza Izinga Likashukela Eliphansi Legazi
• 2. Kwangathi Kungakhulisa Impilo Yenhliziyo
• 3. Kungasiza Ukuqeda Izimpawu Ezibuhlungu Zokuya Esikhathini
• 4. Kwangathi Ungasizakala Isistimu Yakho Yokugaya
• 5. Kwangathi Kungasiza Ukwehlisa Isisindo
• 6. Kungaba Nomphumela Wokulwa Nomdlavuza
• 7. Kwangathi Kungakusiza Ukuqinisa Ukuzivikela Kwakho
• 8. Ukudla amagwava Kungase Kukulungele Isikhumba Sakho
• Okusemqoka

Amagwava izihlahla ezishisayo ezidabuka eMelika Ephakathi.

Izithelo zazo zimile okweqanda ngesikhumba esiluhlaza noma esiphuzi futhi ziqukethe imbewu edliwayo. Ngaphezu kwalokho, amaqabunga kagwava asetshenziswa njengetiye eliyikhambi kanye nesikhisi seqabunga njengesengezo.

Izithelo zikagwava zicebe ngokumangazayo ngama-antioxidants, uvithamini C, i-potassium ne-fiber. Lokhu okuqukethwe okunomsoco okumangazayo kubanikeza izinzuzo eziningi zezempilo.

Nazi izinzuzo eziyi-8 ezisekelwe ebufakazini zezithelo zikagwava namaqabunga.

1. Kungasiza Izinga Likashukela Eliphansi Legazi

Obunye ubufakazi bukhombisa ukuthi ugwava ungathuthukisa ukulawula ushukela egazini.

Izifundo eziningana zokuhlola ithubhu kanye nezilwane zathola ukuthi iqabunga legwava likhipha amazinga ashukela athuthukile egazi, ukulawula ushukela egazini isikhathi eside, kanye nokumelana ne-insulin (,,,,).

Lezi izindaba ezinhle kubantu abanesifo sikashukela noma labo abasengozini.

Izifundo ezimbalwa ezibandakanya abantu nazo zibonise imiphumela emihle.

Olunye ucwaningo kubantu abayi-19 luphawule ukuthi ukuphuza itiye lamahlamvu kagwava kwehlisa amazinga kashukela egazini ngemuva kokudla. Imiphumela yathatha amahora amabili ().

Olunye ucwaningo kubantu abangama-20 abanesifo sikashukela sohlobo lwesibili luthole ukuthi ukuphuza itiye leqabunga legwava kwehlisa amazinga kashukela ngemuva kokudla ngaphezulu kuka-10% ().

Isifinyezo Ukukhishwa kwegwava kungasiza ekuthuthukiseni ukulawulwa kukashukela egazini kubantu abanesifo sikashukela noma labo abasengozini.

2. Kwangathi Kungakhulisa Impilo Yenhliziyo

Amagwava angasiza ukukhulisa impilo yenhliziyo ngezindlela eziningi.

Ososayensi abaningi bakholelwa ukuthi amazinga aphezulu ama-antioxidants kanye namavithamini asemagqabini e-guava angasiza ekuvikeleni inhliziyo yakho ekulimaleni ngama-radicals wamahhala ().

Izinga eliphakeme le-potassium ne-fiber encibilikayo kumagwava kucatshangwa ukuthi linegalelo ekuthuthukiseni impilo yenhliziyo.

Ukwengeza, ukukhishwa kweqabunga le-guava kuye kwaxhunyaniswa nomfutho wegazi ophansi, ukwehla kwe-cholesterol "embi" ye-LDL, nokukhuphuka kwe-cholesterol "enhle" ye-HDL ().

Njengoba umfutho wegazi ophakeme kanye namazinga aphezulu we-cholesterol ye-LDL axhunyaniswa nezingozi eziphakeme zesifo senhliziyo nesifo sohlangothi, ukuthatha i-guava extract kungakhokelela ezinzuzweni ezibalulekile.

Ngaphezu kwalokho, isithelo singaba nezinzuzo zempilo yenhliziyo futhi.

Ucwaningo lwamasonto ayi-12 kubantu abayi-120 luthole ukuthi ukudla ugwava ovuthiwe ngaphambi kokudla kudale ukwehla okuphelele kwengcindezi yegazi ngamaphuzu ayi-8 kuya ku-9, ukwehla kwe-cholesterol isiyonke ngo-9.9%, kanye nokwanda kwe-cholesterol “enhle” ye-HDL ngo-8% ).

Lo mphumela ofanayo ubonwe kwezinye izifundo eziningana (9,).

Isifinyezo Izithelo zikagwava noma ukukhishwa kweqabunga kungaba nomthelela omuhle empilweni yenhliziyo ngokwehlisa umfutho wegazi, ukunciphisa i-cholesterol embi, nokwandisa i-cholesterol enhle.

3. Kungasiza Ukuqeda Izimpawu Ezibuhlungu Zokuya Esikhathini

Abesifazane abaningi babhekana ne-dysmenorrhea - izimpawu ezibuhlungu zokuya esikhathini, njengokuqaqamba kwesisu.

Kodwa-ke, kunobunye ubufakazi bokuthi ukukhishwa kweqabunga le-guava kunganciphisa ukuqina kobuhlungu bezinhlungu zokuya esikhathini.

Ucwaningo olwenziwe kwabesifazane abayi-197 abahlangabezana nezimpawu ezibuhlungu lithole ukuthi ukuthatha u-6 mg weqabunga likagwava kukhishwa nsuku zonke kwaholela ekunciphiseni ubuhlungu obukhulu. Kubonakale kunamandla kakhulu kunamanye amaphilisi ezinhlungu ().

Ukukhishwa kweqabunga le-Guava kucatshangwa ukuthi kusiza ukuqeda amajaqamba wesibeletho ().

Isifinyezo Ukuthatha i-guava kukhishwe nsuku zonke kungasiza ekunciphiseni izimpawu zokuya esikhathini okubuhlungu, kufaka phakathi amajaqamba.

4. Kwangathi Ungasizakala Isistimu Yakho Yokugaya

Amagwava angumthombo omuhle kakhulu wezinhlayiya zokudla.

Ngakho-ke, ukudla amagwava amaningi kungasiza ukuhamba kwamathumbu okunempilo futhi kuvimbele ukuqunjelwa.

Ugwava owodwa nje unganikeza u-12% wokudla kwakho kwansuku zonke okunconyiwe kwe-fiber (13).

Ngokwengeziwe, ukukhishwa kweqabunga le-guava kungazuzisa impilo yokugaya ukudla. Ucwaningo lukhombisa ukuthi kunganciphisa ukuqina nobude besifo sohudo (,,).

Ucwaningo oluningi luye lwabonisa nokuthi ukukhishwa kweqabunga le-guava kuyinto elwa namagciwane. Lokhu kusho ukuthi kunganciphisa amagciwane ayingozi emathunjini akho angadala isifo sohudo (,).

Isifinyezo Ukusetshenziswa kwamagwava noma ukukhishwa kweqabunga legwava kungavimbela noma kunciphise isifo sohudo nokuqunjelwa.

5. Kwangathi Kungasiza Ukwehlisa Isisindo

Amagwava angukudla okwehlisa isisindo.

Ngama-khalori angama-37 kuphela esithelweni esisodwa no-12% wokudla kwakho kwansuku zonke okunconyiwe, kungukudla okugcwalisayo, okunekhalori eliphansi (13).

Ngokungafani nokunye ukudla okulula kwekhalori ephansi, kugcwele amavithamini namaminerali - ngakho awulahlekelwa izakhamzimba ezibalulekile.

Isifinyezo Amagwava agcwele i-fiber futhi anama-calories amancane, okusho ukuthi angakusiza uzizwe ugcwele futhi akusize ukwehlisa isisindo.

6. Kungaba Nomphumela Wokulwa Nomdlavuza

Ukukhishwa kweqabunga le-Guava kukhonjisiwe ukuthi kunomphumela we-anticancer. Ucwaningo lwe-tube-test nolwezilwane lubonisa ukuthi ukukhishwa kwegwava kungavimbela futhi kumise nokukhula kwamangqamuzana omdlavuza (,).

Lokhu kungenzeka ngenxa yamazinga aphezulu ama-antioxidants anamandla avimbela ama-radicals wamahhala ekulimaleni amaseli, okungenye yezimbangela ezinkulu zomdlavuza ().

Olunye ucwaningo lwe-test-tube luthole ukuthi uwoyela weqabunga legwava ubusebenza ngempumelelo ephindwe kane ekunqandeni ukukhula kwamangqamuzana omdlavuza kunemithi ethile yomdlavuza ().

Yize imiphumela yocwaningo lwe-test-tube ithembisa, akusho ukuthi ukukhishwa kweqabunga le-guava kusiza ekwelapheni umdlavuza kubantu. Izifundo ezengeziwe ziyadingeka ngaphambi kokuba kwenziwe noma yiziphi izimangalo.

Isifinyezo Amazinga aphezulu ama-antioxidants kugwava angasiza ukuvimbela ukukhula nokukhula kwamaseli womdlavuza.

7. Kwangathi Kungakusiza Ukuqinisa Ukuzivikela Kwakho

Amazinga aphansi kavithamini C axhumene nengozi eyengeziwe yokutheleleka nokugula.

IGuavas iyindlela enhle yokuthola lesi sakhi somzimba, njengoba ingenye yemithombo yokudla ecebe kakhulu kavithamini C.

Eqinisweni, ugwava owodwa uhlinzeka cishe kabili i-Reference Daily Intake (i-RDI) ka-vitamin C. Leli cishe liphindwe kabili inani ongalithola ngokudla iwolintshi (13).

UVitamin C ubamba iqhaza elibalulekile ekugcineni amasosha omzimba aphilile ().

Yize kungafakazelwa ukuthi kuvimbela umkhuhlane ovamile, uvithamini C ukhonjisiwe ukunciphisa isikhathi somkhuhlane ().

Iphinde ixhunyaniswe nezinzuzo ze-antimicrobial. Lokhu kusho ukuthi kusiza ukubulala amagciwane amabi kanye namagciwane angaholela ezifweni ().

Ngoba uvithamini C ungakhishwa kalula emzimbeni wakho, kubalulekile ukuthi uthole okwanele njalo ekudleni kwakho.

Isifinyezo Amagwava angomunye wemithombo yokudla ecebe kakhulu kavithamini C. Ukugcina amazinga anele ale vithamini kubalulekile ekuvikeleni ukugula kanye nezifo.

8. Ukudla amagwava Kungase Kukulungele Isikhumba Sakho

Izinhlobonhlobo zamavithamini nama-antioxidants apakishwe ku-guava angasebenzela izimangaliso zesikhumba sakho. Ama-antioxidants ayo angavikela isikhumba sakho ekulimaleni, okunganciphisa inqubo yokuguga, okusiza ukuvimbela imibimbi ().

Ngaphezu kwalokho, ukukhishwa kweqabunga le-guava kungasiza ngisho nasekwelapheni izinduna lapho kufakwa ngqo esikhunjeni sakho.

Ucwaningo olulodwa lwe-test-tube lathola ukuthi ukukhishwa kweqabunga le-guava kwakusebenza ngokubulala amabhaktheriya abangela izinduna - mhlawumbe ngenxa yezakhi zawo zokulwa namagciwane nezokulwa nokuvuvukala ().

Kudingeka ezinye izifundo ukuze kuqinisekiswe indima yamagwava kanye ne-guava ekhishwe ekugcineni isikhumba esinempilo.

Isifinyezo Ama-antioxidants namavithamini kumagwava angasiza ekunciphiseni ukuguga kwesikhumba sakho, kuyilapho ukukhishwa kweqabunga legwava kungasiza ekwelapheni izinduna.

Okusemqoka

Amagwava amnandi ngendlela emangalisayo futhi agcwele izakhamzimba.

Lesi sithelo esishisayo sinamakholori amancane, alayishwe i-fiber, kanye nokungeza okuhle kakhulu ekudleni okunempilo.

Izifundo eziningi futhi zisekela izinzuzo zokukhishwa kwamaqabunga egwava, athathwa njengezithasiselo zokudla.

Ngokubambisana, i-guava izithelo nezithelo zamaqabunga kungakhuphula impilo yenhliziyo yakho, ukugaya, kanye namasosha omzimba, ngaphezu kwezinye izinzuzo.