Izinzuzo ze-7 ze-Kiwano (Ikhabe Elinezimpondo) - Nokuthi Ungayidla Kanjani

-Delile

• 1. Kuqukethe izinhlobonhlobo zezakhamzimba ezibalulekile
• 2. Inikeza ngama-Antioxidants Aningana Anamandla
• 3. Kukhuthaza ukukhiqizwa kwamangqamuzana abomvu okunempilo
• 4. Kukhuthaza Ukulawulwa Koshukela Wegazi
• 5. Usekela i-Hydration efanele
• 6. Kwangathi Kungathuthukiswa Isimo Sengqondo
• 7. Ezinye Izinzuzo Ezingaba khona
• Ungayidla Kanjani
• Okusemqoka

I-Kiwano melon isithelo esingajwayelekile, esibukeka ngokukhethekile esivela ezifundeni ezimaphakathi naseningizimu ye-Afrika.

Kuyaziwa ngokusemthethweni njenge Cucumis metuliferus kodwa ngokungahleliwe futhi kuhamba ngamakhomkomere anezimpondo zomhlanga we-melonand wase-Afrika.

Lapho sesivuthiwe, isikhumba sangaphandle esijiyile semvungu ye-kiwano siwolintshi elikhanyayo futhi simbozwe ngamaphrozi amancane noma izimpondo. Inyama yangaphakathi iqukethe into ene-gelatinous, eluhlaza okotshani noma ephuzi egcina inqwaba yembewu edliwayo.

Yize i-kiwano melon ingesona isithelo ongahle usithole kubhasikidi wezithelo ojwayelekile, okufaka phakathi ekudleni kwakho kungaba yinhle empilweni yakho.

Nazi izinzuzo eziyi-7 zekhabe le-kiwano kanye namathiphu wokuthi ungayidla kanjani.

1. Kuqukethe izinhlobonhlobo zezakhamzimba ezibalulekile

I-Kiwano melon inamavithamini namaminerali amaningi, amaningi awo adlala indima ekhonweni layo lokuthinta impilo.

Ikhabe elilodwa le-kiwano (209 amagremu) linikeza izakhi zomzimba ezilandelayo ():

• Amakholori: 92
• AmaCarbs: 16 amagremu
• Amaprotheni: 3.7 amagremu
• Amafutha: 2.6 amagremu
• Uvithamini C: U-18% we-Reference Daily Intake (RDI)
• Uvithamini A: 6% we-RDI
• Uvithamini B6: U-7% we-RDI
• Magnesium: 21% we-RDI
• Insimbi: U-13% we-RDI
• I-Phosphorus: 8% we-RDI
• Izinki: U-7% we-RDI
• Potassium: 5% we-RDI
• I-calcium: 3% we-RDI

I-Kiwano melon ikakhulu inamanzi futhi iphansi ngama-calories, ama-carbs namafutha. Cishe i-16% yama-calories ayo aqhamuka kumaprotheni - acishe aqhathaniswe nezinye izithelo.

Lokhu kusatshalaliswa kwezakhi okuyingqayizivele kwenza i-kiwano melon ilungele izinhlelo ezahlukahlukene zokudla.

Isifinyezo I-Kiwano melon iqukethe amavithamini namaminerali amaningi abalulekile empilweni efanelekile. Kunama-calories aphansi ngokwengeziwe, nokho - ngesithelo - kunamaprotheni amaningi.

2. Inikeza ngama-Antioxidants Aningana Anamandla

I-Kiwano melon ayondli nje kuphela kodwa futhi inikela ngama-antioxidants amaningi anamandla - amaningi awo ayizakhamzimba ngokwawo.

Ama-antioxidants ayizinhlanganisela ezitholakala ekudleni okuthile okungavikela ekulimaleni kwamaselula okubangelwa yingcindezi ye-oxidative emzimbeni wakho.

Yize ukusabela okwenziwe nge-oxidative kuyingxenye ejwayelekile yomzimba womuntu, ubunzima obuningi be-oxidative bungadala ukuvuvukala nokusebenza kahle kwamaselula ngokuhamba kwesikhathi.

Unganciphisa lo monakalo ongaba khona ngokunikeza umzimba wakho ukudla okwanele okune-antioxidant okufana ne-kiwano melon.

Ama-antioxidants amakhulu ku-kiwano melon yi-vitamin C, i-vitamin A, i-zinc ne-lutein. Ngokubambisana, lezi zakhi zomzimba zidlala indima ekwehliseni ukuvuvukala nasekuvikeleni izifo ezingalapheki, njengesifo sikashukela, isifo senhliziyo, nezinhlobo ezithile zomdlavuza (,,, 4).

Ngaphezu kwalokho, imbewu edliwayo etholakala ngaphakathi kwempuphu yezithelo inikeza u-vitamin E - esinye isakhi esinezakhi ze-antioxidant (5).

Isifinyezo I-Kiwano melon nembewu yayo iqukethe ama-antioxidants amaningana, afaka i-zinc, i-lutein, namavithamini A, C no-E.

3. Kukhuthaza ukukhiqizwa kwamangqamuzana abomvu okunempilo

I-Kiwano melon ingumthombo omuhle wensimbi futhi ihlinzeka cishe nge-13% yezidingo zakho zansuku zonke ().

Amangqamuzana egazi abomvu agcina into equkethe insimbi ebizwa nge-hemoglobin, esetshenziselwa ukuhambisa umoya-mpilo emzimbeni wakho.

Ngakho-ke, ukutholakala okwanele kwe-ayoni yokudla kuyadingeka emzimbeni wakho ukukhiqiza amaseli abomvu anele anele ukuthola i-oxygenation efanele ().

Imithombo yokutshala yensimbi - njenge-kiwano melon - iqukethe uhlobo lwamaminerali aziwa njenge-non-heme iron. Leli fomu alifakwa kahle njengensimbi evela emithonjeni yezilwane.

Kodwa-ke, ukumatanisa i-non-heme iron ne-vitamin C kuthuthukisa isilinganiso sayo sokumunca ().

Ngokuqondakalayo, ikhabe le-kiwano linikeza novithamini C omningi. Lokhu kungathuthukisa ukumuncwa kwensimbi ekhona ngaphakathi kwesithelo, kwenze ukuthi kuphumelele ngokwengeziwe ukuxhasa ukukhiqizwa kwamangqamuzana egazi abomvu nokuthuthwa komoya ().

Isifinyezo I-Kiwano melon ingumthombo omuhle wensimbi novithamini C. Lezi zakhi zomzimba zikhuthaza ukukhiqizwa okufanele kwe-hemoglobin kumaseli abomvu egazi, okudingekayo ukuthuthwa komoya-mpilo.

4. Kukhuthaza Ukulawulwa Koshukela Wegazi

I-Kiwano melon inenkomba ephansi ye-glycemic, okusho ukuthi ayibangeli i-spike ebalulekile kushukela wegazi ngemuva kokuyidla.

Ngokwengeziwe, ingumthombo ocebile we-magnesium - amaminerali abandakanyeka ngqo ekuguqulweni kweshukela (ushukela) kanye ne-insulin ().

Ucwaningo oluncane luthole ukuthi i-kiwano melon ekhishwe inciphise kakhulu ushukela wegazi kumagundane esifo sikashukela kepha hhayi ezilwaneni ezinamazinga ajwayelekile kashukela egazini ().

Ekugcineni, kudingeka olunye ucwaningo ukuthola ukuthi ngabe i-kiwano melon iyathinta yini ushukela wegazi kubantu.

Isifinyezo I-Kiwano melon iphansi-glycemic futhi iqukethe izakhamzimba ezidingekayo kushukela ofanele kanye ne-insulin metabolism. Olunye ucwaningo lwezilwane lukhombisa ukuthi kungasiza ekwelapheni ushukela wegazi ophakeme. Kodwa-ke, lokhu kusalokhu kufakazelwa ezifundweni zabantu.

5. Usekela i-Hydration efanele

Amanzi kuphela kuvame ukucatshangwa ukuthi afana ne-hydration. Kodwa-ke, ama-electrolyte - afana ne-potassium, i-magnesium, ne-sodium - ayadingeka ekugcineni isimo soketshezi olunempilo ().

I-Kiwano melon yakhiwe cishe ngamanzi angama-88% futhi iqukethe ama-carbs nama-electrolyte - okwenza kube wusizo ekwandiseni i-hydration ().

Ukudla izithelo ezifana ne-kiwano melon ngosuku olushisayo lwasehlobo noma ngemuva kokuzivocavoca okunamandla kungakusiza ukuthi uhlale uphefumula futhi unamanzi amaningi usuku lonke.

Isifinyezo I-Kiwano melon inamanzi amaningi futhi inikezela ngama-electrolyte amaningana adingekayo ukuze ihlale inamanzi amaningi.

6. Kwangathi Kungathuthukiswa Isimo Sengqondo

I-Kiwano melon iqukethe i-magnesium ne-zinc - amaminerali amabili ahlobene kakhulu nempilo yengqondo nokugcinwa kokusebenza kobuchopho okunempilo.

Kokubili i-magnesium ne-zinc kuyabandakanyeka ekukhiqizeni ama-neurotransmitters athinta imizwa futhi axhumene nokunye ukuphazamiseka okuhlobene nemizwelo, njengokucindezeleka nokukhathazeka ().

Ucwaningo olulodwa luhlolisise ukusetshenziswa kwe-magnesium ekwelapheni ukucindezeleka okuncane nokukhathazeka kokukhathazeka kubantu abangu-126. Labo abathola i-magnesium babike ukuthuthuka okukhulu ezimpawu zabo ().

Sekukonke, kudingeka olunye ucwaningo ukuqonda kangcono iqhaza le-magnesium ne-zinc ekuthuthukiseni imizwa noma ekuvimbeleni nasekwelapheni ukudangala, kepha ukudla ukudla okunothile ngamaminerali njenge-kiwano melon ngokuqinisekile akunakulimaza.

Isifinyezo I-Kiwano melon iqukethe amaminerali abandakanyeka ekukhiqizeni ama-neurotransmitters alawula imizwa.

7. Ezinye Izinzuzo Ezingaba khona

Ucwaningo olugxile ngqo kumphumela we-kiwano melon kwezempilo lincane. Kodwa-ke, izakhi zomzimba eziningi eziqukethe zaziwa kakhulu ngokusekela amasistimu omzimba wakho ngezinye izindlela:

• Isekela impilo yethambo: I-Kiwano melon inikeza izakhamzimba ezisekela ukulungiswa kwamathambo nokugcinwa kwamandla amathambo, kufaka phakathi i-magnesium, i-vitamin C, ne-zinc (,).
• Ikhuthaza isikhumba esinempilo: Uvithamini C namanzi ku-kiwano melon angaxhasa ukukhiqizwa kwe-collagen, ukuphulukiswa kwamanxeba, nokuvikelwa ekulimaleni kwelanga (,).
• Ikhuthaza impilo yenhliziyo: I-Kiwano melon ingumthombo ocebile we-magnesium ne-potassium. Lawa amaminerali anganciphisa ukuvuvukala, avimbele ukuqongelela koqwembe lwemithambo, futhi asize ukulawula umfutho wegazi ().
• Kuqinisa amasosha omzimba: I-Kiwano melon iphinde inikeze izakhamzimba eziningi ezibalulekile kumasosha omzimba aphilile, kufaka phakathi uvithamini C, i-zinc, i-iron ne-magnesium (,,,).

Ngenkathi i-kiwano melon iqukethe izakhi zomzimba eziningi ezibalulekile, akukho ukudla okukodwa okuphethe ukhiye wempilo enhle.

Cabanga ukufaka i-kiwano melon kanye nokunye ukudla okunomsoco ukuze uthole inzuzo enkulu ekudleni kwakho.

Isifinyezo Izakhamzimba ezitholakala ku-kiwano melon zingabadlali abakhulu ekusekeleni amasosha akho omzimba, inhliziyo, isikhumba namathambo.

Ungayidla Kanjani

Ekuboneni kokuqala, ikhabe le-kiwano lingabonakala lingahle lidliwe. Eqinisweni, kubukeka sengathi kungenzeka kakhulu ukuthi kube okuthile okuvela emkhathini ngaphandle kwesithelo.

Uhlanga lwangaphandle lukhulu futhi lumbozwe ngama-spikes amancane. Ngaphambi kokuba sivuthwe, isithelo sinombala oluhlaza okotshani, kodwa njengoba sivuthwa, siba ngumthunzi okhilimu o-orenji.

Yize i-rind idla, iningi labantu linamathela ekudleni inyama yangaphakathi ye-gooey, egcwele imbewu. Abaningi badla imbewu, futhi, ngoba ubuningi babo benza kube nzima ukuyisusa kuginindela.

Uma unesibindi sokudla ugundane, qiniseka ukuthi usika ama-spikes kuqala.

I-flavour ye-kiwano melon imnene futhi imnandi kancane. Inambitheka ngokufana nesihlobo sayo esiseduze, ikhukhamba. Uma sekuvuthiwe kakhulu, ungakwazi ukuthola ukusikisela kokunambitheka kwebhanana, futhi.

Indlela elula yokudla ibhece le-kiwano ukusika livule bese ukhahlela uginindela ngqo ku-rind. Abanye abantu bengeza usawoti omncane noma ushukela ukuthuthukisa ukunambitheka kwawo. Kungadliwa kusanda kuphekwa noma kuphekiwe.

Uma uzizwa udala ubuciko, ungangeza uginindela kuma-smoothies noma uwasebenzisele i-yogurt ephezulu, i-granola, noma i-ice cream sundae. Kwenzela nokwengeza okumnandi kumasoso nokugqokwa.

Isifinyezo Indlela elula yokudla i-kiwano ukuyisika uyivule bese ukhipha uginindela. Ingasetshenziswa futhi kuma-smoothies noma ngaphezulu kwe-yogurt, okusanhlamvu noma u-ayisikhilimu.

Okusemqoka

I-Kiwano melon isithelo esingajwayelekile, esivela e-Afrika, esinikeza izinzuzo eziningana zezempilo ngenxa yephrofayili yaso enothile yomsoco.

I-rind yayo ewugqinsi e-orange imbozwe ngama-spikes, angenza kubonakale sengathi kuyesabisa. Kodwa-ke, ukukudla kulula njengokukusika okuvulekile bese ukhipha uginindela. Ungasebenzisa i-rind njengesitsha sokuphaka.

Uma ufuna indlela entsha yokuxuba umdlalo wakho wezithelo, ikhabe le-kiwano liyisinqumo esimnandi futhi esinomsoco.