Izinzuzo eziyi-6 Zomunyu Obabayo (Umunyu Omuncu) kanye noKhipha Kwayo

-Delile

• 1. Upakisha izakhamzimba eziningana ezibalulekile
• 2. Kungasiza Ukunciphisa Ushukela Wegazi
• 3. Kungaba Nezindawo Zokulwa Nomdlavuza
• 4. Kunganciphisa Amazinga E-cholesterol
• 5. Kwangathi Kungasiza Ukwehlisa Isisindo
• 6. Okunhlobonhlobo futhi okumnandi
• Imiphumela emibi engaba khona
• Okusemqoka

Umunyu omuncu - owaziwa nangokuthi umkhaba obabayo noma Momordica charantia - ngumvini wasezindaweni ezishisayo ongowomndeni we-gourd futhi uhlobene kakhulu ne-zucchini, isikwashi, ithanga, ikhukhamba.

Kulinywa emhlabeni wonke ngezithelo zawo ezidliwayo, okubhekwa njengesisekelo ezinhlotsheni eziningi zokudla kwase-Asia.

Izinhlobonhlobo zamaShayina zivame ukuba zinde, ziluhlaza okotshani, futhi zimbozwe ngamaqhuqhuva anjengezinsumpa.

Ngakolunye uhlangothi, inhlobonhlobo yamaNdiya incane kakhulu futhi ineziphetho ezicijile ezinama-spikes amagebhugebhu ku-rind.

Ngaphezu kokunambitheka kwayo okubukhali nokubukeka okuhlukile, ikhabe elibabayo lihlotshaniswe nezinzuzo eziningana ezihehayo zezempilo.

Nazi izinzuzo ezi-6 zekhabe elibabayo kanye nokukhishwa kwalo.

1. Upakisha izakhamzimba eziningana ezibalulekile

I-melon melon ingumthombo omuhle wezakhi eziningana ezibalulekile.

Inkomishi eyodwa (u-94 amagremu) webhece elibabayo unikeza ():

• Amakholori: 20
• AmaCarbs: 4 amagremu
• Umucu: 2 amagremu
• Uvithamini C: Ama-93% we-Reference Daily Intake (i-RDI)
• Uvithamini A: U-44% we-RDI
• Umlingiswa: U-17% we-RDI
• Potassium: 8% we-RDI
• Izinki: 5% we-RDI
• Insimbi: 4% we-RDI

I-Bitter melon icebe kakhulu ku-vitamin C, i-micronutrient ebalulekile ebandakanyeka ekuvikeleni izifo, ukwakheka kwamathambo, nokuphulukiswa kwamanxeba ().

Iphinde ibe novithamini A ophakeme, uvithamini oncibilikiswa ngamafutha okhuthaza impilo yesikhumba nokubona okufanele ().

Inikeza ubuciko, obubalulekile ekukhuleni nasekuthuthukisweni, kanye namanani amancane we-potassium, i-zinc, ne-iron ().

I-Bitter melon ingumthombo omuhle we-catechin, i-gallic acid, i-epicatechin, ne-chlorogenic acid, futhi - ama-antioxidant compounds anamandla angasiza ukuvikela amaseli akho ekulimaleni ().

Futhi, inama-calories aphansi okwamanje ane-fiber eningi - egcwalisa cishe u-8% wezidingo zakho zansuku zonke zekomishi elilodwa (94-gram).

Isifinyezo I-Bitter melon ingumthombo omuhle wezakhi ezifana ne-fiber, uvithamini C, i-folate ne-vitamin A.

2. Kungasiza Ukunciphisa Ushukela Wegazi

Ngenxa yemithi yayo enamandla okwelapha, ikhabe elibabayo kade lasetshenziswa ngabantu bomdabu emhlabeni wonke ukusiza ukwelapha izimo ezihlobene nesifo sikashukela ().

Eminyakeni yamuva, izifundo eziningana ziqinisekisile iqhaza lesithelo ekulawuleni ushukela egazini.

Ucwaningo lwezinyanga ezintathu kubantu abadala abangama-24 abanesifo sikashukela luveze ukuthi ukuthatha i-2,000 mg yekhabe elibabayo nsuku zonke kunciphisa ushukela wegazi kanye ne-hemoglobin A1c, isivivinyo esisetshenziselwa ukukala ukulawula ushukela egazini ezinyangeni ezintathu (7).

Olunye ucwaningo kubantu abangama-40 abanesifo sikashukela lwathola ukuthi ukuthatha i-2,000 mg ngosuku lwekhabe elibabayo amasonto ama-4 kwaholela ekwehliseni okuncane emazingeni kashukela egazini.

Ngaphezu kwalokho, ibhekwa lehle kakhulu amazinga e-fructosamine, okunye okumaka ukulawula isikhathi eside kashukela wegazi (8).

I-Bitter melon kucatshangwa ukuthi ithuthukisa indlela ushukela osetshenziswa ngayo ezicutshini zakho futhi ikhuthaze uketshezi lwe-insulin, i-hormone ebhekele ukulawula amazinga kashukela egazini (9).

Kodwa-ke, ucwaningo kubantu lilinganiselwe, futhi izifundo ezinkulu, ezisezingeni eliphakeme ziyadingeka ukuqonda ukuthi i-melon ebabayo ingathinta kanjani amazinga kashukela egazini kubantu jikelele.

Isifinyezo I-melon melon ikhonjisiwe ukuthi ithuthukise izimpawu eziningi zokulawulwa kukashukela wesikhathi eside, kufaka phakathi amazinga e-fructosamine ne-hemoglobin A1c. Noma kunjalo, ucwaningo olusezingeni eliphakeme luyadingeka.

3. Kungaba Nezindawo Zokulwa Nomdlavuza

Ucwaningo luphakamisa ukuthi ibhece elibabayo liqukethe izinto ezithile zokulwa nomdlavuza.

Isibonelo, ucwaningo olulodwa lwe-test-tube lubonise ukuthi ukukhishwa kwamakhabe okubabayo kwakusebenza ekubulaleni amangqamuzana omdlavuza wesisu, ikholoni, amaphaphu, ne-nasopharynx - indawo etholakala ngemuva kwekhala ngemuva komphimbo wakho ().

Olunye ucwaningo lwe-test-tube lwaluthola okufanayo, kubikwa ukuthi ukukhishwa kwamakhabe okubabayo kukwazile ukuvimba ukukhula nokusabalala kwamaseli womdlavuza webele ngenkathi kukhuthaza nomdlavuza wesifo somdlavuza (11).

Gcina ukhumbula ukuthi lezi zifundo zenziwa kusetshenziswa inani eligciniwe le-melon ekhishwe kumaseli ngamanye elabhorethri.

Ucwaningo olwengeziwe luyadingeka ukuthola ukuthi i-melon ebabayo ingakuthinta kanjani ukukhula komdlavuza nentuthuko kubantu lapho idliwa ngamanani ajwayelekile atholakala ekudleni.

Isifinyezo Ucwaningo lwe-test-tube lubonisa ukuthi i-melon ebabayo ingaba nezindawo zokulwa nomdlavuza futhi ingasebenza ngokulwa nesisu, ikholoni, amaphaphu, i-nasopharynx namaseli womdlavuza webele.

4. Kunganciphisa Amazinga E-cholesterol

Izinga eliphakeme le-cholesterol lingadala uqweqwe olunamafutha ukuba lukhule emithanjeni yakho, kuphoqe inhliziyo yakho ukuthi isebenze kanzima ukupompa igazi nokwandisa ubungozi besifo senhliziyo ().

Izifundo eziningana zezilwane zathola ukuthi ibhece elibabayo lingehlisa amazinga e-cholesterol ukusekela impilo yenhliziyo jikelele.

Olunye ucwaningo olwenziwe kumagundane ekudleni okunama-cholesterol amaningi lwaphawula ukuthi ukuphatha ukukhishwa kwamakhabe okubabayo kwaholela ekwehleni okuphawulekayo emazingeni e-cholesterol ephelele, i-cholesterol “embi” ye-LDL, ne-triglycerides (13).

Olunye ucwaningo luthi ukunikeza amagundane ukukhishwa kwamakhabe okubabayo kunciphise kakhulu amazinga e-cholesterol uma kuqhathaniswa ne-placebo. Ukweqiwa okuphezulu kwekhabe elibabayo kukhombise ukwehla okukhulu kakhulu (14).

Noma kunjalo, ucwaningo lwamanje lwezinto ezinciphisa ukwehla kwe-cholesterol yamakhabe amuncu ikakhulukazi lilinganiselwe ezifundweni zezilwane kusetshenziswa imithamo emikhulu yokukhishwa kwamakhabe ababayo.

Izifundo ezengeziwe ziyadingeka ukuthola ukuthi ngabe le miphumela efanayo iyasebenza yini kubantu abadla umhlanga njengengxenye yokudla okunomsoco.

Isifinyezo Ucwaningo lwezilwane lukhombisa ukuthi ukukhishwa kwamakhabe okubabayo kunganciphisa amazinga e-cholesterol, angasiza ekusekeleni impilo yenhliziyo. Noma kunjalo, ucwaningo lomuntu ukuqinisekisa le miphumela luyashoda.

5. Kwangathi Kungasiza Ukwehlisa Isisindo

I-melon melon yenza ukwengeza okuhle kakhulu ekudleni kokunciphisa isisindo, njengoba inama-calories amancane nokho ane-fiber eningi. Iqukethe cishe amagremu ama-2 we-fiber enkomishini eyodwa (94-gram) ngayinye ().

I-Fiber idlula emgudwini wokugaya ukudla kancane, ikusiza ukuthi uhlale ugcwele isikhathi eside futhi unciphise indlala nesifiso sokudla (, 16).

Ngakho-ke, ukushintsha izithako ezinamakhalori aphezulu ngemakhabe ebabayo kungasiza ekwandiseni ukudla kwakho kwe-fiber futhi usike amakhalori ukukhuthaza ukulahleka kwesisindo.

Olunye ucwaningo lukhombisa nokuthi i-melon ebabayo ingaba nemiphumela ezuzisayo ekushisweni kwamafutha nasekulahlekelweni kwesisindo.

Ucwaningo oluthile lwathola ukuthi ukusebenzisa i-capsule equkethe ama-4.8 amagremu we-melon akhipha usuku ngalunye kuholele ekunciphiseni okukhulu kwamafutha esiswini.

Ababambiqhaza balahlekelwe yisilinganiso samasentimitha angu-0.5 (1.3 cm) kusuka okhalweni lwabo okhalweni ngemuva kwamasonto ayisikhombisa ().

Ngokufanayo, ucwaningo olwenziwe kumagundane ekudleni okunamafutha amaningi luthole ukuthi ukukhishwa kwamakhabe okubabayo kusize ukwehlisa isisindo somzimba uma kuqhathaniswa ne-placebo ().

Qaphela ukuthi lezi zifundo zenziwa kusetshenziswa izithako zemithamo ebabayo enomthamo omkhulu. Kuhlala kungacaci ukuthi ukudla ibhece elibabayo njengengxenye yokudla kwakho okuvamile kungaba nemiphumela efanayo ezuzisayo empilweni.

Isifinyezo Ikhabe elibabayo linama-calories aphansi kodwa line-fiber eningi. Ucwaningo lomuntu nolwezilwane luthole ukuthi ukukhishwa kwamakhabe okubabayo nakho kungasiza ekwehliseni amafutha esiswini nesisindo somzimba.

6. Okunhlobonhlobo futhi okumnandi

I-melon melon ine-flavour ebukhali esebenza kahle ezitsheni eziningi.

Ukuze usilungiselele, qala ngokugeza isithelo bese usisika ngobude. Bese usebenzisa isitsha ukukhipha imbewu phakathi nendawo, bese usika isithelo sibe izingcezu ezincanyana.

Umuncu omuncu ungajatshulelwa ungaphekiwe noma uphekwe kuzindlela zokupheka ezahlukahlukene.

Eqinisweni, kungathoswa nge-pan, kubiliswe nge-steamed, kubhakwe, noma kukhishwe futhi kufakwe ngokugcwalisa okukhethayo.

Nazi izindlela ezimbalwa ezithokozisayo zokwengeza ibhece elibabayo ekudleni kwakho:

• Ijusi ibabalo ebabayo kanye nezinye izithelo nemifino embalwa yesiphuzo esigcwele izakhamzimba.
• Hlanganisa i-melon ebabayo ku-stir-fry yakho elandelayo ukuze uqhume izinzuzo zezempilo.
• Songa ikhabe elibabayo eceleni kukatamatisi, ugalikhi, no-anyanisi bese ufaka amaqanda aqhekeziwe.
• Hlanganisa ikhabe elibabayo elingenambewu nokukhetha kwakho ukugqoka nokuhlobisa isaladi elimnandi.
• Izinto ezinenyama yomhlabathi nemifino bese ukhonza ngososo kabhontshisi omnyama.

Isifinyezo I-Bitter melon kulula ukuyilungisa futhi ingasetshenziswa ezitsheni nasezindlela zokupheka eziningi ezahlukahlukene.

Imiphumela emibi engaba khona

Uma ujatshuliswa ngokulinganisela, ibhece elibabayo lingaba isengezo esinempilo nesinomsoco ekudleni kwakho.

Kodwa-ke, ukudla inani eliphakeme lekhabe elibabayo noma ukuthatha izithako ezibabayo zamakhabe kungahle kuhlotshaniswe nemiphumela emibi eminingana.

Ikakhulu, ikhabe elibabayo lixhunyaniswe nohudo, ukuhlanza, nobuhlungu besisu ().

Akunconywa futhi kwabesifazane abakhulelwe, njengoba imiphumela yayo yesikhathi eside kwezempilo ingakafundwa kabanzi.

Ngenxa yomthelela wayo kushukela wegazi, kufanele uthintane nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokukudla uma uthatha noma yimiphi imithi yokwehlisa ushukela egazini.

Futhi, khuluma nochwepheshe wezokunakekelwa kwempilo ngaphambi kokufaka ikhabe elibabayo uma unezimo ezithile zezempilo noma uthatha noma yimiphi imithi, futhi uqiniseke ukuthi uyayisebenzisa njengoba kuyalelwe.

Isifinyezo I-melon ebabayo ingahle ihlotshaniswe nemiphumela emibi. Abesifazane abakhulelwe, abantu abanezinkinga zempilo eziyisisekelo, nalabo abathatha imishanguzo yokwehlisa ushukela egazini kufanele babonane nodokotela wabo ngaphambi kokuyisebenzisa.

Okusemqoka

I-melon melon isithelo emndenini wesigaxa ngokubukeka okuyingqayizivele nokunambitheka.

Aligcini ngokunotha izakhi zomzimba eziningana ezibalulekile kepha futhi lixhunyaniswe nezinzuzo eziningi zezempilo, kufaka phakathi ukulawulwa koshukela osegazini namazinga we-cholesterol.

Qaphela ukuthi abantu abakhulelwe noma emithini ethile - ikakhulukazi imishanguzo yokwehlisa ushukela egazini - kufanele bakhulume nomhlinzeki wabo wezokunakekelwa kwempilo ngaphambi kokudla amanani aphezulu noma ukuthatha izithasiselo.

Noma kunjalo, ngokulinganisela, ikhabe elibabayo lenza isengezo esinambithekayo, esinomsoco, futhi esilula ekudleni okunempilo, okuyindilinga.