Izizathu Ezinhle Ezi-7 Zokungeza Izithelo Zedrako Ekudleni Kwakho

-Delile

• 1. High in Umsoco
• 2. Kungasiza Ukulwa Nezifo Ezingamahlalakhona
• 3. Kugcwele Ifayibha
• 4. Uthuthukisa umThumbu onempilo
• 5. Kuqinisa Amasosha Wakho Omzimba
• 6. Kwangathi Kungakhuphula Amazinga Wensimbi Aphansi
• 7. Umthombo Omuhle weMagnesium
• Ungasidla Kanjani Isithelo Sezinja
• Okusemqoka

I-dragon fruit, eyaziwa nangokuthi i-pitahaya noma ipheya le-sitrobheli, isithelo esishisayo esaziwa ngesikhumba saso esibomvu esikhazimulayo nophuthu olunamachashazi anembewu.

Ukubukeka kwayo okuhlukile namandla adumile okudla okuphezulu kukwenzile kwathandwa phakathi kwama-foodies kanye nokwazi ezempilo.

Ngenhlanhla, akudingeki uhlale ezindaweni ezishisayo ukuze ujabulele izinzuzo eziningi zesithelo sedragoni. Eqinisweni, ungakuthola kusanda noma kufriziwe ezitolo ezinkulu emhlabeni wonke.

Nazi izinzuzo eziyi-7 zezithelo zikadrako, konke kususelwa ebufakazini.

1. High in Umsoco

I-Dragon izithelo zinama-kilojoule amancane kodwa zigcwele amavithamini namaminerali abalulekile. Iqukethe nenani elikhulu le-fiber yokudla.

Nayi imfumba yezakhi zomzimba eziyinhloko enkomishini eyodwa yokuphaka (227 amagremu) (, 2):

• Amakholori: 136
• Amaprotheni: 3 amagremu
• Amafutha: 0 amagremu
• Amakhabhohayidrethi: 29 amagremu
• Umucu: 7 amagremu
• Insimbi: 8% we-RDI
• Magnesium: U-18% we-RDI
• Uvithamini C: 9% we-RDI
• Uvithamini E: 4% we-RDI

Ngaphandle kwezakhamzimba ezibalulekile, izithelo zikadrako zinikeza izinhlanganisela zezitshalo ezinenzuzo njenge-polyphenols, i-carotenoids ne-betacyanins ().

I-Dragon izithelo zinama-kilojoule amancane kodwa zinamavithamini amaningi, amaminerali kanye nezinhlanganisela zezitshalo ezinenzuzo njenge-polyphenols, i-carotenoids kanye ne-betacyanins.

2. Kungasiza Ukulwa Nezifo Ezingamahlalakhona

Ama-radicals amahhala ngamamolekyu angaqiniseki adala ukulimala kwamaseli, okungaholela ekuvukeleni nasezifweni.

Enye indlela yokulwa nalokhu ngukudla ukudla okune-antioxidant njenge-dragon fruit.

Ama-antioxidants asebenza ngokunciphisa ama-radicals wamahhala, ngaleyo ndlela evimbela ukulimala kweseli nokuvuvukala.

Ucwaningo lukhombisa ukuthi ukudla okunama-antioxidants amaningi kungasiza ekuvikeleni izifo ezingalapheki ezifana nesifo senhliziyo, umdlavuza, isifo sikashukela nesifo samathambo ().

Isithelo sedragoni siqukethe izinhlobo eziningana zama-antioxidants anamandla, kufaka phakathi ():

• Uvithamini C: Ucwaningo lokuhlola luthole ukuhlangana phakathi kokudla i-vitamin C nomdlavuza. Isibonelo, ucwaningo olwenziwe kubantu abayi-120,852 luhlanganisa ukutholakala okuphezulu kukavithamini C ngamazinga aphansi omdlavuza wekhanda nentamo ().
• Ama-Betalains: Ucwaningo lwe-test-tube lukhombisa ukuthi ama-betalains angakwazi ukulwa nengcindezi ye-oxidative futhi angaba namandla okucindezela amangqamuzana omdlavuza (7).
• AmaCarotenoids: I-Beta-carotene ne-lycopene yizimbala zezitshalo ezinikeza isithelo sikadrako umbala waso odlamkileyo. Ukudla okunothe ngama-carotenoids kuye kwaxhunyaniswa nokwehla kwengozi yomdlavuza nesifo senhliziyo (,,).

Okubalulekile, ama-antioxidants asebenza kahle kakhulu uma edliwa ngokwemvelo ekudleni, esikhundleni sefomu lephilisi noma njengesengezo. Eqinisweni, izithasiselo ze-antioxidant zingaba nemiphumela eyingozi, futhi ukuzithatha ngaphandle kokuqondiswa kwezokwelapha akunconyiwe (,).

Ngakolunye uhlangothi, isithelo sedragoni sinconywa kakhulu.

I-dragon fruit iqukethe i-antioxidants i-vitamin C, i-beta-carotene, i-lycopene ne-betalain. Ucwaningo luxhumanise ukudla okunama-antioxidants amaningi engozini encishisiwe yezifo ezingamahlalakhona.

3. Kugcwele Ifayibha

Imicu yokudla ingama-carbohydrate angenakuphikwa aqhosha ngohlu olubanzi lwezinzuzo zezempilo ezingaba khona.

Iziphathimandla zezempilo zincoma amagremu angama-25 efayibha ngosuku kwabesifazane nama-38 amagremu abesilisa. Njengama-antioxidants, izithasiselo ze-fiber azinazo izinzuzo ezifanayo zezempilo njenge-fiber evela ekudleni (,).

Ngamagremu ayi-7 ngenkomishi eyodwa ekhiphayo, isithelo sedragoni ngumthombo omuhle kakhulu wokudla okuphelele ().

Yize i-fiber mhlawumbe yaziwa kakhulu ngendima yayo ekugayeni ukudla, ucwaningo luphakamise ukuthi ingadlala indima nasekuvikeleni isifo senhliziyo, ukuphatha uhlobo lwesifo sikashukela kanye nokugcina isisindo somzimba esinempilo (,,).

Yize kudingeka olunye ucwaningo, ezinye izifundo zokuhlola ziphakamisa ukuthi ukudla okune-fiber eningi kungavikela umdlavuza wekoloni (,,).

Ngenkathi kungekho zifundo ezixhumanise isithelo sedragoni kunoma iyiphi yalezi zimo, okuqukethwe kwayo okune-fiber ephezulu kungakusiza uhlangabezane namanani akho ansuku zonke anconyiwe.

Kodwa-ke, kubalulekile ukuthi uqaphele ukuthi ukudla okuphezulu kwe-fiber kungaba nezingqinamba, ikakhulukazi uma ujwayele ukudla okuphansi kwe-fiber. Ukugwema ukungakhululeki esiswini, khulisa ukudla kwakho i-fiber yokudla kancane kancane bese uphuza uketshezi oluningi.

Isithelo sedragoni sinikeza amagremu ayi-7 wefayibha ngakunye, okwenza kube inketho enhle kakhulu yokuhlangabezana nezidingo zakho zansuku zonke ze-fiber.

4. Uthuthukisa umThumbu onempilo

Amathumbu akho ayikhaya lamagciwane amancane angaba yizigidigidi eziyikhulu, kufaka phakathi izinhlobo ezingaphezu kwama-400 zama-bacteria ().

Abaphenyi abaningi bakholelwa ukuthi lo mphakathi wamagciwane ungathinta impilo yakho. Kokubili izifundo zabantu nezilwane zihlobanise ukungalingani emathunjini akho nezimo ezifana nesifuba somoya nesifo senhliziyo ().

Ngenxa yokuthi izithelo zikadrako ziqukethe ama-prebiotic, zingathuthukisa ibhalansi yamagciwane amahle esiswini sakho (22).

Ama-prebiotic awuhlobo oluthile lwefayibha ekhuthaza ukukhula kwamagciwane aphilayo emathunjini akho.

Njengayo yonke imicu, amathumbu akho awakwazi ukuwaphula. Kodwa-ke, amabhaktheriya asesiswini sakho angawagaya. Basebenzisa i-fiber njengophethiloli wokukhula, futhi uthola izinzuzo.

Ikakhulu, isithelo sedragoni sithuthukisa ikakhulukazi ukukhula kwemindeni emibili yama-bacteria anempilo: i-lactic acid bacteria kanye ne-bifidobacteria (22, 23, 24).

Ukudla ama-prebiotic njalo kunganciphisa ubungozi bokutheleleka kumgudu wakho wokugaya ukudla nohudo. Lokhu kungenxa yokuthi ama-prebiotic akhuthaza ukukhula kwamagciwane amahle, abacwaningi abakholelwa ukuthi angahlula okubi (,).

Isibonelo, ucwaningo olwenziwa kubahambi lukhombisile ukuthi labo abadle ama-prebiotic ngaphambi nangesikhathi sohambo babhekene neziqephu zohudo ().

Olunye ucwaningo luphakamisa ukuthi ama-prebiotic anganciphisa izimpawu zesifo samathumbu esivuthayo nomdlavuza wekoloni. Ngeshwa, lokhu okutholakele akuhambelani (,).

Ngenkathi ucwaningo oluningi lwama-prebiotic luhle, ucwaningo lomsebenzi we-prebiotic wesithelo sedrako lukhawulelwe ezifundweni ze-test-tube. Kudingeka ezinye izifundo ukuthola umphumela wazo weqiniso emathunjini omuntu.

I-Dragon izithelo zingakhuthaza ukukhula kwamagciwane aphilile emathunjini, ahlotshaniswa nomgudu wamathumbu onempilo.

5. Kuqinisa Amasosha Wakho Omzimba

Amandla omzimba wakho wokulwa nokutheleleka anqunywa yizici ezahlukahlukene ezahlukahlukene, kufaka phakathi ikhwalithi yokudla kwakho.

Uvithamini C kanye ne-carotenoids kuzithelo zedrako kungakhuphula amasosha akho omzimba futhi kuvikele ukutheleleka ngokuvikela amaseli akho amhlophe egazini ekulimaleni (,).

Amaseli amhlophe egazi kumasosha akho omzimba ahlasela futhi aqede izinto eziyingozi. Kodwa-ke, zizwela ngokweqile ekulimaleni ngama-radicals wamahhala (,).

Njengama-antioxidants anamandla, i-vitamin C ne-carotenoids zinganciphisa ama-radicals wamahhala futhi zivikele amaseli akho amhlophe egazi ekulimaleni.

Ukuhlinzekwa okuphezulu kwe-Dragon izithelo kukavithamini C kanye ne-carotenoids kunganikela ngezakhi zokuqinisa amasosha omzimba.

6. Kwangathi Kungakhuphula Amazinga Wensimbi Aphansi

I-dragon fruit ingesinye sezithelo ezimbalwa eziqukethe i-iron.

I-Iron ibamba iqhaza elibalulekile ekuhambiseni umoya-mpilo emzimbeni wakho wonke. Iphinde ibambe iqhaza elibalulekile ekuhlukaniseni ukudla kube ngamandla ().

Ngeshwa, abantu abaningi abayitholi i-ayoni eyanele. Eqinisweni, kulinganiselwa ukuthi i-30% yabantu emhlabeni ishoda ngensimbi, okwenza kube ukuntuleka kwezakhi ezivame kakhulu emhlabeni jikelele).

Ukulwa namazinga aphansi ensimbi, kubalulekile ukusebenzisa ukudla okuhlukahlukene okunothe ngensimbi. Imithombo ecebile yensimbi ifaka inyama, inhlanzi, imidumba, amantongomane nezinhlamvu.

Izithelo ze-Dragon zingaba enye indlela enhle, njengoba ukukhonza okukodwa kuqukethe u-8% wesilinganiso sakho sansuku zonke esinconywayo (i-RDI). Iqukethe novithamini C, osiza umzimba wakho ukumunca i-iron ().

I-Dragon izithelo ihlinzeka ngensimbi kanye novithamini C, inhlanganisela engathuthukisa ukumuncwa komzimba wakho kwalesi simaminerali esibalulekile.

7. Umthombo Omuhle weMagnesium

Izithelo ze-Dragon zinikeza i-magnesium eningi kunezithelo eziningi, ne-18% ye-RDI yakho enkomishini eyodwa nje.

Ngokwesilinganiso, umzimba wakho uqukethe i-24g ye-magnesium, noma cishe i-ounce elilodwa ().

Yize le mali ibonakala incane, amaminerali akhona kuwo wonke amaseli akho futhi abamba iqhaza ekuphenduleni kwamakhemikhali okubalulekile okungaphezu kwama-600 emzimbeni wakho ().

Isibonelo, kubamba iqhaza ekuphenduleni okudingekayo ekwehlukanisweni kokudla ngamandla, ukusikwa kwemisipha, ukwakheka kwamathambo kanye nokwenziwa kwe-DNA ().

Kudingeka izifundo eziningi, kepha ezinye zikhomba ukuthi ukufakwa okuphezulu kwe-magnesium kunganciphisa ubungozi besifo senhliziyo nesifo sohlangothi ().

Ucwaningo lukhombisa nokuthi izidlo ezanele e-magnesium zisekela impilo yamathambo (,).

I-dragon fruit iwumthombo omkhulu we-magnesium, isakhi esidingekayo ekuphenduleni kwamakhemikhali angaphezu kwama-600 emzimbeni wakho.

Ungasidla Kanjani Isithelo Sezinja

Ngenkathi isikhumba esijiyile sesikhumba sesithelo singesabisa, ukudla lesi sithelo kulula kakhulu.

Icebo lokuthola okuvuthwe ngokuphelele.

Isithelo sikadrako esingavuthiwe sizoba luhlaza. Bheka eyodwa ebomvu ngokugqamile. Amanye amabala ajwayelekile, kodwa ama-splotches afana nokulimala amaningi angabonisa ukuthi sesivuthwe ngokweqile. Njenge-avokhado ne-kiwi, izithelo zikadrako ezivuthiwe kufanele zithambe kodwa zingabi amakhowe.

Nakhu ukuthi ungasidla kanjani isithelo sikadrako esisha:

1. Usebenzisa ummese obukhali, usike uhhafu ngobude.
2. Khipha isithelo ngesipuni, noma usike kube izingcezu ngokusika imigqa emi mpo futhi evundlile uginindela ngaphandle kokusika ikhasi. Phusha ngemuva kwesikhumba ukuveza ama-cubes bese uwakhipha ngesipuni noma ngeminwe yakho.
3. Ukuze ukujabulele, engeza kumasaladi, ama-smoothies kanye ne-yogurt, noma umane uziphuzela ngokwakho.

Ungathola futhi izithelo zikadrako engxenyeni efriziwe yezitolo ezithile zokudla, zihlutshiwe ngaphambili bese zisikwa zibe ama-cubes. Lokhu kuyindlela elula yokudla okulula okumnandi okupakisha i-punch-dense punch.

Isithelo se-Dragon kulula ukusilungisa futhi singadliwa sisodwa noma sengezwe kumasaladi, ama-smoothies kanye ne-yogurt.

Okusemqoka

I-dragon fruit isithelo esiphundu sasezindaweni ezishisayo okufanele nakanjani sizanywe.

Kunambitheka okumangazayo, kunikeza umbala wombala epuletini lakho futhi kunikeze izakhamzimba ezibalulekile, imicu ye-prebiotic kanye nezakhi eziwusizo zezitshalo - konke kukholori ephansi ekhonzayo.

Uma ufuna indlela yokwengeza ezinye izinhlobo ekudleni kwakho izithelo, i-dragon fruit iyindlela emnandi enezinzuzo eziningi ezingaba khona zezempilo.