Izinzuzo ze-11 Zempilo zeMangosteen (Nokuthi Ungayidla Kanjani)

-Delile

• 1. Kunomsoco kakhulu
• 2. Ucebile ngama-Antioxidants Anamandla
• 3. Kungaba Nezindawo Zokulwa Nokuvuvukala
• 4. Kungaba Nemiphumela Yokulwa Nomdlavuza
• 5. Kwangathi Kungakhuthaza Ukwehlisa Isisindo
• 6. Usekela Ukulawulwa Koshukela Wegazi
• 7. Kuthuthukisa uHlelo Lokuzivikela Emzimbeni Olunempilo
• 8. Isiza Ukugcina Isikhumba Esinempilo
• 9–11. Ezinye Izinzuzo Zempilo Ezingaba khona
• Ungayidla Kanjani iMangosteen
• Kungenzeka Kungabi Ilungelo Lawo Wonke Umuntu
• Okusemqoka

I-Mangosteen (UGarcinia mangostana) isithelo esingajwayelekile, esishisayo esinambitheka kamnandi futhi omuncu.

Idabuka eningizimu-mpumalanga ye-Asia kepha itholakala ezifundeni ezahlukahlukene ezishisayo emhlabeni jikelele.

Isithelo kwesinye isikhathi kubhekiselwa kuso njenge-mangosteen e-purple ngenxa yombala onsomi ojulile ubambo lwaso luqala lapho seluvuthiwe. Ngokuphambene, inyama yangaphakathi enamanzi imhlophe ngokugqamile.

Yize i-mangosteen iyisithelo esingaqondakali ngokuqhathaniswa, akufanele inganakwa, njengoba inganikela ngezinzuzo eziningi zezempilo ngenxa yokutholakala kwayo okunothile kwezakhi zomzimba, i-fiber, nama-antioxidants ayingqayizivele.

Nazi izinzuzo ze-11 zezempilo zemangosteen.

1. Kunomsoco kakhulu

IMangosteen inamakhalori amancane kakhulu kepha inikezela ngezakhamzimba eziningi ezibalulekile ().

Inkomishi eyi-1 (i-196-gram) yokunikezwa kokunikezwa kwe-mangosteen okusemathinini, ():

• Amakholori: 143
• AmaCarbs: 35 amagremu
• Umucu: 3.5 amagremu
• Amafutha: 1 igremu
• Amaprotheni: 1 igremu
• Uvithamini C: I-9% ye-Reference Daily Intake (i-RDI)
• I-Vitamin B9 (i-folate): U-15% we-RDI
• Uvithamini B1 (thiamine): U-7% we-RDI
• Uvithamini B2 (riboflavin): 6% we-RDI
• I-Manganese: U-10% we-RDI
• Yethusi: U-7% we-RDI
• Magnesium: 6% we-RDI

Amavithamini namaminerali ku-mangosteen abalulekile ekugcineni imisebenzi eminingi yomzimba, kufaka phakathi ukukhiqizwa kwe-DNA, ukusikwa kwemisipha, ukuphulukiswa kwamanxeba, ukuzivikela komzimba, kanye nokusayina kwemizwa (2, 3, 4,).

Ngaphezu kwalokho, inkomishi eyodwa (i-196 gram) yalesi sithelo inikeza cishe i-14% ye-RDI ye-fiber - isakhamzimba esivame ukuntuleka ekudleni kwabantu ().

I-Mangosteen inikeza amavithamini ahlukahlukene abalulekile, amaminerali kanye ne-fiber ngenkathi inama-calories aphansi. Lezi zakhi zomzimba zibalulekile ekugcineni imisebenzi eminingi emzimbeni wakho.

2. Ucebile ngama-Antioxidants Anamandla

Mhlawumbe enye yezimpawu eziphawuleka kakhulu zemangosteen yiphrofayili yayo eyingqayizivele ye-antioxidant.

Ama-antioxidants ayizinhlanganisela ezinganciphisa imiphumela elimazayo yama-molecule angaba yingozi abizwa ngama-radicals amahhala, axhumene nezifo ezahlukahlukene ezingamahlalakhona ().

I-Mangosteen iqukethe izakhi zomzimba eziningana ezinamandla we-antioxidant, njenge-vitamin C ne-folate. Futhi, ihlinzeka ngama-xanthones - uhlobo oluyingqayizivele lwesakhi sezitshalo esaziwa ukuthi sinezakhiwo eziqinile ze-antioxidant ().

Ezifundweni eziningana, umsebenzi we-antioxidant wama-xanthones uholele kwimiphumela yokulwa nokuvuvukala, i-anticancer, anti-aging, kanye ne-antidiabetic ().

Ngakho-ke, ama-xanthones ku-mangosteen angahle abe nesibopho sezinzuzo zawo eziningi ezingaba khona zezempilo. Noma kunjalo, ucwaningo olwengeziwe lomuntu luyadingeka ngaphambi kokuba kutholakale iziphetho ezicacile.

I-Mangosteen iqukethe amavithamini anamandla we-antioxidant, kanye nesigaba esiyingqayizivele samakhemikhali e-antioxidant aziwa ngokuthi ama-xanthones.

3. Kungaba Nezindawo Zokulwa Nokuvuvukala

Ama-xanthones atholakala ku-mangosteen angadlala indima ekwehliseni ukuvuvukala.

Ucwaningo lwe-tube-test nolwezilwane lukhombisa ukuthi ama-xanthones anomphumela wokulwa nokuvuvukala futhi anganciphisa ubungozi bezifo ezivuthayo, njengomdlavuza, isifo senhliziyo nesifo sikashukela ().

IMangosteen icebile nefayibha, enikeza izinzuzo ezahlukahlukene. Isibonelo, olunye ucwaningo lwezilwane lukhombisa ukuthi ukudla okune-fiber ephezulu kungasiza ekunciphiseni impendulo yomzimba wakho yokuvuvukala ().

Yize le datha ikhuthaza, ucwaningo olwengeziwe luyadingeka ukuqonda kangcono ukuthi i-mangosteen ikuthinta kanjani ukuvuvukala nokuqhubekela phambili kwezifo kubantu.

Izinhlanganisela zezitshalo nefayibha emangosteen zingaba nemiphumela yokulwa nokuvuvukala ngokusho kocwaningo lwesilwane. Kudingeka izifundo eziningi ukuqonda ukuthi lesi sithelo singakunciphisa kanjani ukuvuvukala kubantu.

4. Kungaba Nemiphumela Yokulwa Nomdlavuza

Ucwaningo lwabantu lubonisa ukuthi izidlo ezinothe ngemifino nezithelo ezinjenge-mangosteen zihlotshaniswa nezigameko ezinciphile zomdlavuza ().

Izinhlanganisela zezitshalo ezikhethekile emangosteen - kufaka phakathi ama-xanthones - anemiphumela yokulwa nokuvuvukala, engasiza ukulwa nokuthuthuka nokwanda kwamangqamuzana anomdlavuza (,).

Izifundo eziningi zokuhlolwa kwamashubhu ziveza ukuthi ama-xanthones angavimbela ukukhula komdlavuza wamangqamuzana, kufaka phakathi izicubu zamabele, zesisu nezamaphaphu ().

Ngokufanayo, inani elincane lezifundo libonile ukuthi le nhlanganisela inganciphisa ukukhula komdlavuza wekolon nowesifuba kumagundane ().

Yize le miphumela ithembisa, kwenziwa ucwaningo olunganele kubantu.

Ucwaningo lwe-tube-test nolwezilwane lukhombisa ukuthi ama-xanthones akumangosteen angavikela umdlavuza. Kodwa-ke, ucwaningo lomuntu olusezingeni eliphakeme ngalesi sihloko luyashoda.

5. Kwangathi Kungakhuthaza Ukwehlisa Isisindo

Emkhakheni wezempilo nokuphila kahle, enye yezimangalo ezinkulu ze-mangosteen yodumo amandla ayo okusiza ukwehlisa isisindo.

Olunye ucwaningo luthole ukuthi amagundane ekudleni okunamafutha aphezulu athola imithamo eyengeziwe yemangosteen ithole isisindo esincane kakhulu kunamagundane eqenjini lokulawula ().

Ngokufanayo, ocwaningweni oluncane, lwamaviki ayisishiyagalombili, abantu abenezela ekudleni kwabo ngamajusi ayi-3, 6 noma ama-9 (90, 180, noma ama-270 ml) wejusi le-mangosteen kabili ngosuku bavame ukuba nenkomba yomzimba ephansi (BMI) kune iqembu lokulawula ().

Ucwaningo olwengeziwe lwe-mangosteen nokukhuluphala kukhawulelwe, kepha ochwepheshe bathi imiphumela yesithelo elwa nokuvuvukala idlala indima ekukhuthazeni imetabolism yamafutha nokuvikela ukukhuluphala kwesisindo ().

Ekugcineni, kudingeka izifundo eziningi ukuqonda kangcono ukuthi imangosteen ingangena kanjani kuhlelo olusebenzayo lokwehlisa isisindo.

Olunye ucwaningo lwezilwane nolwabantu luphakamisa ukuthi i-mangosteen ingadlala indima ekwehliseni isisindo nasekuvikeleni ukukhuluphala. Noma kunjalo, kudingeka izifundo eziningi.

6. Usekela Ukulawulwa Koshukela Wegazi

Kokubili i-test-tube nezifundo zezilwane kubonisa ukuthi ama-xanthone compounds ku-mangosteen angakusiza ugcine amazinga kashukela egazini aphilile ().

Ucwaningo lwakamuva lwamaviki angama-26 kwabesifazane abakhuluphele kakhulu luthole ukuthi labo abathola ama-400 mg we-mangosteen eyengeziwe ekhishwa nsuku zonke banciphise kakhulu ukumelana ne-insulin - okuyingozi engaba nesifo sikashukela - uma kuqhathaniswa neqembu elilawulayo ().

Isithelo futhi siwumthombo omuhle we-fiber, umsoco ongasiza ukuzinzisa ushukela wegazi nokuthuthukisa ukulawula isifo sikashukela ().

Ukuhlanganiswa kokuqukethwe kwe-xanthone ne-fiber ku-mangosteen kungasiza ukulinganisela ushukela wegazi. Kodwa-ke, kudingeka olunye ucwaningo.

Izinhlanganisela zezitshalo nefayibha ku-mangosteen kungasiza ekwehliseni ushukela wegazi. Noma kunjalo, ucwaningo lwamanje alwanele.

7. Kuthuthukisa uHlelo Lokuzivikela Emzimbeni Olunempilo

I-Fibre novithamini C - zombili ezitholakala kwi-mangosteen - zibalulekile kumasosha omzimba aphilile ().

I-Fibre isekela amabhaktheriya akho emathumbu anempilo - into ebalulekile yokuzivikela. Ngakolunye uhlangothi, uvithamini C uyadingeka ekusebenzeni kwamaseli ahlukahlukene omzimba futhi unezakhi zokulwa nama-antioxidant (,).

Ngokwengeziwe, olunye ucwaningo lukhombisa ukuthi izinhlanganisela zezitshalo ezithile emangosteen zingaba nezakhi zokulwa namagciwane - ezingasiza impilo yakho yokuzivikela ngokulwa namagciwane angaba yingozi ().

Ocwaningweni lwezinsuku ezingama-30 kubantu abangama-59, labo abathatha isengezo esine-mangosteen baba nomaka abancishisiwe bokuvuvukala nokwanda okukhulu kakhulu ezinombolweni zamaseli omzimba aqine uma kuqhathaniswa nalabo abathatha i-placebo ().

Amasosha omzimba wakho adinga izakhamzimba eziningi ezahlukahlukene ukuze asebenze kahle. I-Mangosteen ingaba ukukhetha okunempilo ukufaka eceleni kokunye ukudla okuminyene nomsoco njengengxenye yokudla okunomsoco.

Ucwaningo luphakamisa ukuthi i-mangosteen ingakhuphula inani lakho lamaseli omzimba futhi inciphise ukuvuvukala - okungakhuphula impilo yomzimba.

8. Isiza Ukugcina Isikhumba Esinempilo

Ukulimala kwesikhumba ekuvezweni yilanga kuyinto ejwayelekile emhlabeni wonke futhi okufaka isandla kakhulu kumdlavuza wesikhumba nasezimpawu zokuguga ().

Ucwaningo olulodwa kumagundane aphathwe nge-supplemental mangosteen akhiphe umphumela wokuvikela emisebeni ye-ultraviolet-B (UVB) esikhumbeni ().

Ngaphezu kwalokho, isifundo somuntu esinezinyanga ezintathu, sathola ukuthi abantu abaphathwe nge-100 mg ye-mangosteen ekhishwa nsuku zonke babhekana nokuqina okukhulu kakhulu esikhunjeni sabo nokuqoqwa okuncane kwenkompiyutha ethile eyaziwa ukufaka isandla ekugugeni kwesikhumba ().

Abaphenyi bagomela ngokuthi amandla e-mangosteen's antioxidant kanye ne-anti-inflammatory yiwo isizathu esiyinhloko sale miphumela yokuvikela isikhumba, kepha kudingeka izifundo eziningi kule ndawo.

Ucwaningo luphakamisa ukuthi ama-antioxidant and anti-inflammatory compounds e-mangosteen angavikela amangqamuzana esikhumba ekulimaleni okuhambisana nokuvezwa yilanga nokuguga.

9–11. Ezinye Izinzuzo Zempilo Ezingaba khona

I-Mangosteen nayo ingaba nomthelela omuhle enhliziyweni yakho, ebuchosheni, nakuhlelo lokugaya ukudla:

1. Impilo yenhliziyo. Ucwaningo lwezilwane lukhombisa ukuthi i-mangosteen ikhipha ngempumelelo izinto ezinobungozi besifo senhliziyo njenge-LDL (bad) cholesterol kanye ne-triglycerides ngenkathi ikhulisa i-cholesterol ye-HDL (enhle),,,).
2. Impilo yobuchopho. Ucwaningo lukhombisa ukuthi ukukhishwa kwe-mangosteen kusiza ukuvimbela ukuncipha kwengqondo, kwehle ukuvuvukala kobuchopho, futhi kuthuthukise izimpawu zokudangala kumagundane, yize izifundo zabantu kule ndawo zishoda (,).
3. Impilo yokugaya ukudla. I-Mangosteen igcwele i-fiber. Inkomishi eyodwa nje (196 amagremu) inikeza cishe i-14% ye-RDI. I-Fiber ibalulekile empilweni yokugaya ukudla, futhi ukudla okunama-fiber amaningi kusiza ukukhuthaza ukuhlangana kwamathumbu (,).

Yize le miphumela ithembisa, izifundo zabantu kulezi zindawo ziyashoda.

Kusesekuseni kakhulu ukwenza izimangalo ezicacile mayelana neqhaza le-mangosteen ekusekeleni ubuchopho, inhliziyo, kanye nempilo yokugaya ukudla kubantu.

Ucwaningo luphakamisa ukuthi izakhi zomzimba nezinye izinhlanganisela zezitshalo kwi-mangosteen zingasekela ukugaya ukudla okuhle, inhliziyo nobuchopho.

Ungayidla Kanjani iMangosteen

I-Mangosteen kulula ukuyilungisa futhi uyidle - yize kungaba nzima ukuyithola kuya ngokuthi uhlala kuphi. Isikhathi sesithelo sifushane ngokuqhathaniswa, esivame ukukhawulela ukutholakala kwaso.

Ukubheja kwakho okuhle ukukubheka ezimakethe ezikhethekile zase-Asia, kepha qaphela ukuthi i-mangosteen entsha ingabiza kakhulu. Amafomu afriziwe noma asemathinini angahle ashibhe futhi atholakale kalula - kepha khumbula ukuthi izinguqulo ezisemathinini zivame ukuba noshukela ongeziwe.

Izithelo zingatholakala futhi kufomu lejusi noma njengesengezo esiyimpuphu.

Uma kwenzeka uthola amaphuzu amasha, khetha izithelo nge-rind yangaphandle ebushelelezi, emnyama. Uqweqwe aludli kodwa lungasuswa kalula ngommese onamanzi.

Inyama yangaphakathi imhlophe futhi inamanzi amaningi lapho isivuthiwe. Le ngxenye yesithelo ingadliwa iluhlaza noma ingezwe kuma-smoothies noma amasaladi wezithelo ezishisayo ukuze uthole ukunambitheka okumnandi.

I-mangosteen entsha ingaba nzima ukuza, kepha amafomu afriziwe, amathinini, noma amajusi ajwayelekile. Inyama yangaphakathi ingadliwa yodwa noma ijatshulelwe ku-smoothie noma isaladi.

Kungenzeka Kungabi Ilungelo Lawo Wonke Umuntu

Kunemiphumela emibi kakhulu yezempilo ebikiwe kusuka ekudleni i-mangosteen ngayo yonke indlela yayo, futhi kungenzeka iphephile kubantu abaningi.

Kodwa-ke, amafomu agxile kakhulu - njengezithasiselo, amajusi, noma izimpushana - awekho engcupheni ayi-100%.

Ucwaningo lwakuqala luphakamisa ukuthi ama-xanthones atholakala kuma-herbal supplements angahle anciphise inqubo yokujiya kwegazi ().

Ngoba i-mangosteen ingumthombo ocebile wama-xanthones, kungaba umqondo omuhle ukugwema imithombo yayo egxilile uma unesimo sokujiya kwegazi noma uthatha imishanguzo yokunciphisa igazi.

Ucwaningo lokuthola ukuthi izithasiselo ze-mangosteen ziphephile yini kwabesifazane abakhulelwe noma abancelisayo okwamanje alwanele, ngakho-ke kungcono kakhulu ukukugwema phakathi nalezi zigaba zokuphila.

Njalo thintana nodokotela wakho noma omunye uchwepheshe wezempilo oqeqeshiwe ngaphambi kokwenza ushintsho olukhulu ekudleni kwakho noma uthathe ibhekwa entsha yokudla okunempilo.

I-Mangosteen kungenzeka iphephile kubantu abaningi kepha ingakhuphula ubungozi bokuphuma kwegazi. Xhumana nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuthatha isengezo esisha noma ushintshe kakhulu indlela odla ngayo.

Okusemqoka

IMangosteen isithelo esishisayo esivela eSoutheast Asia.

Ihlonishwa ngezinzuzo zayo eziningi ezingaba khona zezempilo - iningi lazo lihlobene nephrofayili yalo yokudla okunempilo kanye nokuqukethwe okuhlukile kwe-antioxidant. Noma kunjalo, eziningi zalezi zinzuzo ezibonakalayo kusamele zifakazelwe ngokwesayensi ezifundweni zabantu.

I-mangosteen entsha ingaba nzima ukuza nayo, ngoba iyisithelo esingacacile ngokuqhathaniswa. Kepha amafomu asemathinini, afriziwe, futhi anezelwa ajwayelekile.

Ukunambitheka kwawo okumnandi, okumnandi kwenza kube ukwengeza okumnandi kuma-smoothies namasaladi ezithelo. Yizame ngesikhalazo sayo sokupheka noma izinzuzo ezingaba khona zezempilo - iwina nganoma iyiphi indlela.