Uyini u-Ash Gourd? Konke Odinga Ukukwazi

-Delile

• Ucebile ngezakhi ezithile zezakhi nezitshalo ezizuzisayo
• Kungathuthukisa ukugaya
• Ezinye izinzuzo ezingaba khona
• Izindlela zokudla umhlanga womlotha
• Okubalulekile

Umuthi womlotha, owaziwa nangokuthi UBenincasa hispida, I-melon yasebusika, i-wax gourd, ithanga elimhlophe, nekhabe le-Chinese, isithelo esidabuka ezingxenyeni ze-Southern Asia (1).

Ikhula emvinini futhi ivuthwa ibe ikhabe eliyindilinga noma eliyindilinga elicishe lilingane nombala ofana nekhabe. Uma sesivuthiwe, morphs wangaphandle wezithelo ontekenteke ube yibhantshi elinombala womlotha onikeza lesi sithelo igama laso.

Ukunambitheka okuncane kuka-Ash gourd kukhumbuza ikhukhamba, futhi inyama yezithelo iyisengezo esithandwa kakhulu kwizitsha zamaShayina nezamaNdiya.

Isithelo kuthiwa sinikela ngezinzuzo ezahlukahlukene zezempilo futhi besisetshenziswa emithini yendabuko yamaShayina neyama-Ayurvedic amakhulu eminyaka. Kodwa-ke, zimbalwa kuphela izinzuzo zayo ezibhekwayo okwamanje ezixhaswa yisayensi (1).

Lo mbhalo ubuyekeza ucwaningo lwakamuva ngomlotha womlotha, kufaka phakathi okuqukethwe kwezakhi kanye nezinzuzo zezempilo ezingaba khona.

Ucebile ngezakhi ezithile zezakhi nezitshalo ezizuzisayo

Umlotha uqukethe amanzi angama-96% futhi unama-calories aphansi kakhulu, amafutha, amaprotheni nama-carbs. Noma kunjalo, ihlala icebile ku-fiber futhi inikela ngamanani amancane ezakhamzimba ezahlukahlukene.

Ingxenye eyodwa ye-3.5-ounce (100-gram) yeminikelo eluhlaza yomlotha ():

• Amakholori: 13
• Amaprotheni: ngaphansi kuka-1 gram
• AmaCarbs: 3 amagremu
• Umucu: 3 amagremu
• Amafutha: ngaphansi kuka-1 gram
• Uvithamini C: I-14% ye-Daily Value (DV)
• I-Riboflavin: 8% DV
• Izinki: 6% DV

I-Ash gourd iqukethe inani elincane lensimbi, i-magnesium, i-phosphorus, ithusi, ne-manganese, kanye namanye amavithamini B ahlukahlukene. Noma kunjalo, lawa mali angeqi ku-3% wama-DVs wezakhamzimba ().

Ngaphezu kukavithamini C, umlotha ungumthombo omuhle wama-flavonoid nama-carotenes, ama-antioxidants amabili okukholelwa ukuthi asiza ukuvikela umzimba wakho ekulimaleni kwamaseli kanye nezimo ezithile ezifana nohlobo 2 sikashukela nesifo senhliziyo (3).

Njengamanje, okuqukethwe i-ash gourd's antioxidant kucatshangwa ukuthi yisona sizathu esiyinhloko esiletha iningi lezinzuzo zalo okuthiwa ().

Umuthi womlotha unama-calories aphansi, amafutha, ama-carbs namaprotheni. Noma kunjalo, icebile nge-fiber nama-antioxidants okukholelwa ukuthi akhuthaza impilo yakho futhi asize ukuvikela umzimba wakho ezifweni.

Kungathuthukisa ukugaya

Ikhalori elincane le-Ash gourd, ifayibha ephezulu, nokuqukethwe kwamanzi amaningi kungasiza ekuthuthukiseni ukugayeka kokudla kwakho futhi kuphakamise isisindo somzimba esinempilo.

Isibonelo, ucwaningo lukhombisa ukuthi ikhalori ephansi, ukudla okuminyene namanzi njengomuthi womlotha kungasiza abantu ukunciphisa umzimba ().

Ngaphezu kwalokho, i-ash gourd ingumthombo omuhle we-fiber encibilikayo. Lolu hlobo lwe-fiber lwakha into efana ne-gel esiswini sakho, ebambezela ukugaya kwakho futhi isize ukukhuthaza imizwa yokugcwala (6,,).

I-Ash gourd nayo iphansi kakhulu kuma-carbs, okwenza ifanele abantu abalandela ukudla okuphansi kwe-carb.

Ikhalori eliphansi le-Ash gourd, i-carb ephansi, amanzi aphezulu, nokuqukethwe okuphezulu kwe-fiber kunikela ngenhlanganisela yezakhi ezingakhuthaza impilo yokugaya ukudla futhi ikusize ugcine isisindo esinempilo.

Ezinye izinzuzo ezingaba khona

Umuthi womlotha usetshenzisiwe emithini yendabuko yamaShayina neyama-Ayurvedic ukwelapha izifo ezahlukahlukene amakhulu eminyaka.

Lesi sithelo sivame ukunconywa ngezindawo zaso ze-laxative, diuretic, ne-aphrodisiac. Kukholakala nokuthi kunikeza izinzuzo zezempilo ezisukela emazingeni akhuphukayo wamandla kanye nengqondo ebukhali yokugaya okushelelayo kanye nengozi ephansi yezifo.

Kodwa-ke, akuyona yonke imihlomulo yayo okushiwo njengamanje esekelwa yisayensi. Labo abasekelwa kakhulu ngokwesayensi bafaka:

• Kungavimbela izilonda. Ucwaningo lwezilwane lukhombisa ukuthi ukukhishwa komlotha kungasiza ekuvimbeleni ukubonakala kwezilonda zesisu kumagundane (, 9).
• Kunganciphisa ukuvuvukala. Ishubhu lokuhlola kanye nezifundo zezilwane ziqaphela ukuthi ukukhishwa komlotha kunganciphisa ukuvuvukala, okukholelwa ukuthi kuyimbangela yezifo eziningi ezingamahlalakhona (10,,).
• Kunganikela ngokuvikelwa kohlobo lwesibili sikashukela. Ucwaningo kumagundane lubonisa ukuthi umlotha womlotha ungasiza ukunciphisa ushukela wegazi, i-triglyceride, namazinga e-insulin. Kodwa-ke, izifundo zabantu zibika imiphumela ephikisanayo (1,).
• Kungaba nemiphumela elwa namagciwane. Olunye ucwaningo lukhombisa ukuthi okukhishwayo komlotha kungavikela kumagciwane athile nesikhunta. Noma kunjalo, ezinye izifundo azitholi miphumela yokuvikela ()

Yize kuthembisa, kubalulekile ukuthi wazi ukuthi zonke lezi zifundo zisebenzise izicashuni ezigxilile ezisuka enyameni yesithelo, esikhunjeni, noma esivinini kunasesithelweni uqobo lwaso.

Ngaphezu kwalokho, eziningi zalezi zifundo zincane noma zingezesikhathi, futhi iningi alizange lizicwaninge lezi zinzuzo kubantu. Ngakho-ke, kudingeka olunye ucwaningo ngaphambi kokuba kuthathwe iziphetho ezinamandla.

Ukukhishwa okwenziwe ngenyama yomlotha, isikhumba, nomvini kuye kwaxhunyaniswa nenqwaba yezinzuzo zezempilo ezingaba khona. Noma kunjalo, kudingeka izifundo eziningi kubantu ngaphambi kokuba kwenziwe iziphetho ezinamandla.

Izindlela zokudla umhlanga womlotha

I-Ash gourd iyingxenye edumile yokudla kwase-Asia.

Izithelo zivame ukubhakwa, zibiliswe, futhi zidliwe zodwa noma zengezwe kumasobho nesitshulu. Kungabuye kubhakwe, kuthosiwe, kufakwe amakhekhe, noma kumane kuhlutshulwe bese kufakwa kumasaladi, noma kudliwe kungaphekiwe ngendlela efanayo nokuthi ungalidla kanjani ikhukhamba elisikiwe.

Umuthi womlotha nawo ungasetshenziselwa ukwenza uswidi, ujamu, i-ketchup, amakhekhe, u-ayisikhilimu, noma isibiliboco esimnandi saseNdiya esaziwa nge-petha. Kubuye kube ukwengeza okudumile kumajusi nama-smoothies ().

Ungathola isigaxa somlotha ezitolo ezinkulu eziningi zase-Asia noma ezimakethe zomhlaba wonke zabalimi. Qiniseka ukuthi ukhetha umhlanga ozwakala usinda ngosayizi wawo futhi awunazibazi noma izifinyezo zangaphandle.

Umuthi womlotha ugcinwa kahle endaweni epholile, eyomile. Impuphu emhlophe ebusweni bomuthi iyaqina lapho imanzi futhi kufanele ihlanjululwe ngaphambi kokusikwa komhlakuva.

Umuthi womlotha wengeza izinto ezihlukahlukene kumasobho, isitshulu namasaladi. Kungabuye kubhakwe, kuthosiwe, kufakwe amakhekhe, noma kusetshenziselwe ukwenza i-ketchup, ujamu, amajusi, ama-smoothies kanye nama-dessert.

Okubalulekile

I-Ash gourd isithelo esiphansi sekhalori esinothile emanzini, i-fiber, nezinye izakhamzimba ezinenzuzo. Ijwayele ukusetshenziswa emithini yendabuko ukuvikela noma ukwelapha izifo ezahlukahlukene futhi yenzela ukungezelela okuhlukahlukene kwizitsha eziningi.

I-Ash gourd nayo ikholelwa ukuthi ikhuthaza ukugaya, inciphise ukuvuvukala, futhi ivikele ekuthelelekeni, izilonda, nohlobo lwesifo sikashukela sohlobo 2. Kodwa-ke, ayikho kulezi zinzuzo okwamanje esekelwa yisayensi eqinile.

Lokho kusho, akunabungozi ekunikezeni lesi sithelo esingajwayelekile, noma ngabe kumane ukwengeza okuhlukahlukene ekudleni kwakho noma unikeze izitsha zakho i-twist ethokozisayo.