IJaji likaKarela: Ukudla okunomsoco, Izinzuzo, nokuthi Ungakwenza Kanjani

-Delile

• Iyini ijusi ye-karela?
• Imininingwane yokondleka
• Izinzuzo zezempilo zejusi ye-karela
• Kungasiza ukunciphisa amazinga kashukela egazini
• Kwangathi kungakhuthaza impilo yesikhumba
• Ezinye izinzuzo zezempilo ezingaba khona
• Ukwehla kwejusi le-karela
• Indlela yokwenza ijusi ye-karela
• Ijusi likaKarela
• Izithako
• Izikhombisi-ndlela
• Okubalulekile

Ijusi likaKarela yisiphuzo esenziwe ngesithelo esinesikhumba esimahhadla okuthiwa i-melon ebabayo.

Njengoba igama liphakamisa, isithelo nejusi yaso kunokunambitheka okumunyu abanye abakuthola kungathandeki.

Kodwa-ke, ijusi ye-karela ithole ukuthandwa ngezinzuzo zayo eziningi zezempilo, okubandakanya umfutho wegazi ophansi nempilo yesikhumba ethuthukisiwe.

Lo mbhalo ubuyekeza konke odinga ukukwazi ngejusi ye-karela, kufaka phakathi imininingwane yokudla okunempilo, izinzuzo ezingaba khona zezempilo, nokuthi ungakwenza kanjani.

Iyini ijusi ye-karela?

Ijusi likaKarela lenziwa ngesithelo esibizwa ngokuthi i-melon ebabayo, noma Momordica charantia. Lithatha igama lalo kusukela ekuhumusheni kwe- “melon melon” ngezilimi zaseNdiya.

Isithelo sinesikhumba esimahhadla, esinamaqhuqhuva futhi singatholakala ezinhlotsheni ezimbili - ikhabe elibabayo laseChina nelamaNdiya (1).

Izinhlobonhlobo zamaShayina zikhula cishe zibe ngamasentimitha angama-20 (cishe amasentimitha angama-20) futhi zinombala oluhlaza okotshani. Isikhumba saso sinamaqhuqhuva abushelelezi, afana nensumpa.

Izinhlobonhlobo zaseNdiya zincane cishe ngamasentimitha angu-10 (cishe ngamasentimitha ayishumi) eneziphetho ezicijile, isikhumba esinamafutha, nombala oluhlaza okotshani.

Zombili zinezinyama ezimhlophe ngaphakathi ezikhula zibe munyu njengoba izithelo zivuthwa. Noma yikuphi ukuhlukahluka kungasetshenziswa ukwenza ijusi ye-karela.

Ukwenza ijusi ye-karela, landela iresiphi engezansi. Kubandakanya ukumane uhlanganise ikhabe elibabayo eliluhlaza namanzi. Abanye abantu bathola ukuthi ukufaka inqwaba kasawoti kanye nokucindezela ijusi kalamula kwenza kube mnandi kakhulu.

Isithelo lesi siyisithako esivamile emakhishi aphuma ezindaweni ezishisayo ezifana neCaribbean, Africa, Southeast Asia, kanye nezingxenye zaseChina. Ijusi layo liyi-tonic yezempilo ethandwayo kulezi nakwezinye izingxenye zomhlaba.

Ijusi likaKarela lenziwa ngokuxuba izithelo zikakhabe ezibabayo namanzi. Isithelo ngokwaso sinokubukeka okuhlukile nokunambitheka okubukhali. Kunezinhlobo ezimbili eziyinhloko zamakhabe ababayo, zombili ezingasetshenziselwa ukwenza ijusi ye-karela.

Imininingwane yokondleka

Ijusi likaKarela ligcwele izakhi zomzimba eziningana ezibalulekile. Isibonelo, ukuxuba inkomishi e-1 (93 amagremu) wekhabe elibabayo elingavuthiwe nenkomishi engu-1/2 (118 ml) yamanzi ahlungiwe kuzoletha izakhi zomzimba ezilandelayo ():

• Amakholori: 16
• AmaCarbs: 3.4 amagremu
• Umucu: 2.6 amagremu
• Amaprotheni: 0.9 amagremu
• Amafutha: 0.2 amagremu
• Uvithamini C: Ama-95% we-Reference Daily Intake (i-RDI)
• Umlingiswa: U-17% we-RDI
• Izinki: U-10% we-RDI
• Potassium: 6% we-RDI
• Insimbi: 5% we-RDI
• Uvithamini A: 4% we-RDI
• I-Sodium: 0 mg

Ijusi likaKarela linikela ngovithamini C omningi, i-antioxidant ebamba iqhaza ekukhuthazeni ukuzivikela komzimba, impilo yobuchopho, nokuphulukiswa kwezicubu (,).

Futhi kungumthombo omuhle we-provitamin A. Le yinto umzimba wakho oyiguqula ibe nguvithamini A, osiza ngokubona kanye nempilo yesikhumba ().

Ngaphezu kwalokho, inkomishi eyodwa engu-1 (93 amagremu) wamakhabe ababayo owahlanganisa nejusi yakho inikeza cishe i-8% yefayibha yakho yansuku zonke edinga ukuxhasa ukugaya okunempilo. I-fiber yokudla nayo ingasiza ekulawuleni ushukela wegazi lakho ().

Ijusi likaKarela linikeza izakhamzimba ezibalulekile, ezinama-calories amancane nama-carbs.Kungumthombo omuhle we-provitamin A no-vitamin C.

Izinzuzo zezempilo zejusi ye-karela

Izinzuzo zejusi ye-karela zidlula iphrofayili yayo yokudla okunempilo.

Sekuyisikhathi eside kukhonjelwe ukusetshenziswa kwayo okuhlukahlukene futhi kufakwa emikhubeni eminingi yezokwelapha engeyona eyeNtshonalanga, njenge-Ayurveda kanye nemithi yendabuko yamaShayina (7).

Kungasiza ukunciphisa amazinga kashukela egazini

Ucwaningo oluningi lukhombisile ukuthi ijusi ye-karela ingasiza ukuphatha amazinga kashukela egazini.

Iqukethe izinto ezintathu eziyinhloko eziboniswe ukuthi zinezinto zokwehlisa ushukela - i-polypeptide-p, i-charantin, ne-vicine (8,).

I-polypeptide-p kucatshangwa ukuthi isebenza ngendlela efana naleyo ye-insulin, i-hormone ebalulekile esiza ukulawula ushukela wegazi ngokusiza ukumunca ushukela egazini lakho kumaseli nezicubu ().

I-Charantin ne-vicine kukhonjisiwe nokwehlisa ushukela egazini. Kodwa-ke, okwamanje akucaci kahle ukuthi lokhu kusebenza kanjani emzimbeni wakho (,).

Ngaphezu kwalokho, ezinye izinhlanganisela eziningana kujusi we-karela zingasiza ukuvikela nokuvuselela amaseli kuma-pancreas akho, isitho esibhekele ukukhipha i-insulin ().

Ucwaningo olulodwa lunikeze abantu abangama-24 amagremu ama-2 wekhabe elibabayo noma i-placebo nsuku zonke izinsuku ezingama-90. Labo abathathe i-melon extract ebabayo bathola amazinga ancishisiwe we-hemoglobin A1c (HbA1c), inkomba yamazinga kashukela wesikhathi eside egazini (11).

Amazinga e-Lower HbA1c akhombisa ukulawula ushukela okungcono kwegazi kanye nengozi encishisiwe yokuthola isifo sikashukela (12).

Ngenkathi lokhu okutholakele kuthembisa, kudingeka izifundo ezinkudlwana ukuthola ukuthi ikhabe elibabayo noma ijusi lalo lingasetshenziswa kanjani ukulawula amazinga kashukela egazini.

Kwangathi kungakhuthaza impilo yesikhumba

Ijusi likaKarela libuye lidliwe emhlabeni wonke njengesiza sobuhle. Abaningi bakholelwa ukuthi kungasiza ukukhulisa ukukhanya kwesikhumba sakho.

Ijusi likaKarela liwumthombo ocebile wama-antioxidants, kufaka phakathi uvithamini C kanye ne-provitamin A, womabili lawa abalulekile esikhumbeni esinempilo nasekupholiseni amanxeba (1).

Kokunye ukuhlola, amagundane ayelashwa ngokwezihloko nge-melon akhiphiwe abhekana nokuphulukiswa kwamanxeba ngokushesha okukhulu. Lo mphumela wabonakala nasemagundeni anesifo sikashukela (13).

Emikhubeni yokwelapha engeyona eyeNtshonalanga, ijusi ye-karela isetshenziselwe ukuphatha izimpawu ze-psoriasis, eczema, nezilonda. Kodwa-ke, lezi zinhlelo zokusebenza zidinga ukubhekwa ngokusemthethweni ezifundweni zabantu (14, 15).

Ngenkathi i-melon ebabayo nejusi yayo inomlando omude emithini yesintu, ucwaningo olwengeziwe luyadingeka ukuthola ukuthi lungayithinta kanjani impilo yesikhumba.

Ezinye izinzuzo zezempilo ezingaba khona

Ijusi likaKarela lingahlinzeka ngezinye izinzuzo eziningana zezempilo, kufaka phakathi ukusiza ukwehlisa isisindo.

Ucwaningo oluthile lwathola ukuthi lapho ababambiqhaza abangama-42 benikezwa amagremu angu-4.8 wekhabe elibabayo nsuku zonke, balahlekelwa ngamanoni amaningi esiswini. Ngemuva kwamasonto ayisikhombisa, base belahlekelwe yisilinganiso esingamasentimitha angu-1.3 ukusuka okhalweni lwabo ().

Ngenkathi lolu cwaningo lungakwazanga ukuthola imbangela ngqo yokwehla kwesisindo, kuyacaca ukuthi kungani ijusi ye-karela ingaba ukwengeza okuhle ohlelweni lokunciphisa isisindo. Inefayibha eningi, inama-calories amancane, ne-hydrating.

Le nhlanganisela ingakusiza ukuthi uhlale uzizwa ugcwele isikhathi eside, njengoba i-fiber ihamba ngomgudu wakho wokugaya ukudla kancane kune-carbs elula ().

Njengoba kunikezwa ukuthi kuvimbela indlala, kungakuvimba ekudleni ukudla okunama-calories amaningi futhi okunomsoco ophansi.

Ngaphezu kwalokho, okunye ukuhlola kwe-test-tube kanye nezilwane kubonisa ukuthi ezinye zezingxenye zejusi le-karela zingaba nezindawo zokulwa nomdlavuza (14,, 17,).

Ekugcineni, obunye ubufakazi obuvela ezifundweni zezilwane bukhombisa ukuthi ijusi ye-karela ingakhuphula i-cholesterol ye-HDL (enhle), futhi yehlise ne-cholesterol ye-LDL (embi) kanye namazinga e-triglyceride aphelele (1,).

Ijusi likaKarela lingahlinzeka ngezinzuzo eziningi ezinhle zezempilo, kufaka phakathi ukwehlisa amazinga kashukela egazini nokukhulisa impilo yesikhumba. Ucwaningo oluningi luyadingeka ukuthola ukuthi lungasiza yini ukunciphisa amafutha esiswini.

Ukwehla kwejusi le-karela

Ngenkathi abanye abantu bethola ujusi we-karela umnandi, abanye bangathola ukunambitheka kwawo okubabayo kungathandeki.

Ngaphezu kwalokho, kungahle kungabi kuhle ukuphuza kakhulu le jusi, ngoba ukwenza njalo kungaholela emiphumeleni emibi njengobuhlungu besisu, isifo sohudo, nesisu esibuhlungu. Noma kunjalo, abukho ubufakazi obanele besayensi bokunquma ukuthi kuphephe kangakanani ukusebenzisa ().

Ngaphezu kwalokho, njengoba imiphumela yaso yesikhathi eside ingaziwa, kungahle kungabi okwabo bonke abantu.

Ngenxa yomthelela wayo kushukela wegazi, abantu abanesifo sikashukela kanye nalabo abathatha imishanguzo kufanele babonisane nabahlinzeki babo bezempilo ngaphambi kokuqala uhlobo lwejusi le-karela ().

Ngaphezu kwalokho, ukukhishwa kwamakhabe okubabayo kungathinta uhlelo lwakho lwe-endocrine, olulawula ama-hormone nokuzala. Ngalesi sizathu, abesifazane abakhulelwe noma abancelisayo kufanele bakhulume nomhlinzeki wabo wezempilo ngaphambi kokungeza ijusi le-karela enkambisweni yabo yansuku zonke (21).

Ijusi likaKarela liphephe kakhulu uma lidliwe ngokulinganisela, kepha labo abanesifo sikashukela, abathatha imishanguzo, noma abakhulelwe noma abancelisayo kufanele babonisane nabahlinzeki babo bezempilo.

Indlela yokwenza ijusi ye-karela

Ungenza kalula ijusi ye-karela ekhaya. Konke okudingayo ikhabe elibabayo eliluhlaza, i-blender noma i-juicer, namanzi.

Khetha amakhabe ababayo amakhulu, bese ugwema lawo ashubile, ngombala osawolintshi noma obomvu. Ukwenza kanjalo kuzokusiza ukuthi ugweme ukunambitheka okunokhahlo okuvame ukuhlotshaniswa nesithelo.

Ukusiza ukuthambisa ukunambitheka, ungamunca inyama ebabayo yamanzi ngamanzi kalamula cishe imizuzu engama-30 ngaphambi kokukuxuba.

Ijusi likaKarela

Izithako

• 1 ikhabe elibabayo
• amanzi noma elinye ijusi
• ijusi kalamula, usawoti, noma uju (uma uthanda)

Izikhombisi-ndlela

1. Geza ikhabe elibabayo ngaphansi kwamanzi abandayo.
2. Yibeke ebhodini lokusika bese usika ekugcineni ngakunye (asikho isidingo sokusixebula).
3. Sika i-melon ngaphesheya nangobude. Manje kufanele ube nezicucu ezine.
4. Khipha imbewu ocezwini ngalunye usebenzisa isipuni bese uyilahla.
5. Beka inyama eluhlaza eluhlaza esele ohlangothini olubheke phansi ebhodini lokusika. Sika lezi zibe yizicucu eziphakathi nendawo.
6. Faka amanzi ku-blender ukuze alingane cishe ingxenye eyodwa yamanzi ezingxenyeni ezimbili zamakhabe ababayo. Ungaguqula lokhu kulinganiswa kunambitheko yakho, futhi ungashintsha amanzi ngolunye uhlobo lwejusi, uma ufisa.
7. Faka izingcezu zebhece elibabayo ku-blender. Ungangeza namaconsi ambalwa wejusi kalamula kanye ne-1/2 isipuni (5 ml) soju noma usawoti wokunambitha. Hlanganisa kuze kube bushelelezi.
8. Thela isisefo sezingcingo zocingo ukuhlunga iziqephu zezithelo. Cindezela isipuni sokhuni phezu kokuqina ukuze ukhiphe ijusi eningi ngangokunokwenzeka. Khonza ngokushesha noma ubanda.

Uma ungumnikazi we-juicer, ungasebenzisa lokhu esikhundleni se-blender. Mane nje ungeze amanzi ekugcineni bese weqa igxathu lokuhlunga okuqinile.

Ungahlanganisa nezinye izithako kujusi yakho ye-karela futhi. I-apula eliluhlaza, ikhukhamba, ujinja, uphayinaphu, kanye nama-strawberry konke okwengezwayo okuthandwayo.

Ungenza ijusi ye-karela kalula ekhaya usebenzisa i-blender noma i-juicer. Uma ukunambitheka kwayo okumunyu kuyikhathaza, khetha amakhabe ababayo amakhulu futhi aluhlaza okwesibhakabhaka.

Okubalulekile

Ijusi kaKarela inomsoco kakhulu futhi ihlotshaniswa nezinzuzo eziningi zezempilo, kufaka phakathi impilo yesikhumba ethuthukisiwe nokulawulwa kukashukela egazini.

Njengoba kunikezwe ukuthi yenziwe ngamakhabe ababayo, kungaba ukunambitheka okutholakele. Lapho wenza ujusi ekhaya, ungazama ukufaka ezinye izithelo nemifino ukunciphisa ukunambitheka kwawo okubukhali.

Ngenkathi ucwaningo oluthe xaxa ngezinzuzo zezempilo zejusi le-karela luyadingeka, lungaletha izakhi zomzimba eziningi ezibalulekile futhi lungasiza ukukhulisa impilo yakho uma usetshenziswa ngokulinganisela.