Izinzuzo Zezempilo ze-9 zePomelo (nokuthi Ungayidla Kanjani)

-Delile

• 1. Kunomsoco kakhulu
• 2. Igcwele i-fiber
• 3. Kwangathi ukukhuthaza kwesisindo
• 4. Ucebile ngama-antioxidants
• 5. Ingaqinisa impilo yenhliziyo
• 6. Kungaba nezindawo zokulwa nokuguga
• 7. Kungaba yi-antibacterial kanye ne-antifungal
• 8. Ingalwela amangqamuzana omdlavuza
• 9. Kulula ukwengeza ekudleni kwakho
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

IPomelo isithelo esikhulu samawolintshi ase-Asia esihlobene kakhulu nesithelo samagilebhisi.

Ibumbeke okwezinyembezi futhi inenyama eluhlaza noma ephuzi noqweqwe olujiyile oluphaphathekile. Ingakhula ilingane nosayizi we-cantaloupe noma enkulu.

UPomelo unambitheka ngokufana nesithelo samagilebhisi, kodwa simnandi.

Iqukethe amavithamini amaningi, amaminerali, kanye nama-antioxidants enza ukwengeza okunempilo ekudleni kwakho.

Nazi izinzuzo zezempilo eziyi-9 zepomelo, kufaka phakathi ukuthi ungayifaka kanjani kalula ekudleni kwakho.

1. Kunomsoco kakhulu

IPomelo iqukethe amavithamini namaminerali ahlukahlukene futhi iwumthombo omuhle kakhulu kavithamini C.

I-pomelo eyodwa ehlutshiwe (cishe ama-ounces angama-21 noma ama-gramu ayi-610) iqukethe ():

• Amakholori: 231
• Amaprotheni: 5 amagremu
• Amafutha: 0 amagremu
• AmaCarbs: 59 amagremu
• Umucu: 6 amagremu
• I-Riboflavin: U-12.6% we-Daily Value (DV)
• Thiamine: 17.3% we-DV
• Uvithamini C: U-412% we-DV
• Yethusi: 32% we-DV
• Potassium: Ama-28% we-DV

Isithelo esisodwa sipakisha uvithamini C wezinsuku eziningana, i-antioxidant enamandla evuselela amasosha omzimba esiza ukuvimbela ukulimala kwamaselula kumakhemikhali ayingozi abizwa ngama-radicals amahhala ().

IPomelo futhi icebile kwamanye amavithamini namaminerali, kufaka phakathi i-potassium, esiza ukulawula ukulingana koketshezi nomfutho wegazi ().

Ngaphezu kwalokho, ipomelo iqukethe amanye amavithamini namaminerali amaningi ngamanani amancane.

IPomelo icebe kakhulu ku-vitamin C ne-potassium futhi iqukethe amanye amavithamini namaminerali amaningana, kanye ne-protein ne-fiber.

2. Igcwele i-fiber

I-pomelo eyodwa inikeza ama-gramu ayi-6 we-fiber. Iningi labantu kufanele liphokophele ukuthola okungenani ama-25 amagremu efayibha ngosuku, ngakho-ke izithelo ziyindlela enhle kakhulu yokukusiza uhlangabezane nezidingo zakho ().

Inothile ikakhulukazi ku-fiber engancibiliki, esiza ukwengeza inqwaba esitokisini sakho nokuvikela ukuqunjelwa ().

I-fiber yokudla nayo isebenza njengomthombo wokudla wamagciwane aphilayo esiswini sakho ().

Ngaphezu kwalokho, i-fiber yezithelo, njengaleyo ye-pomelo, ihlotshaniswa nokuqina kwamathambo, ukugcinwa kwesisindo sesikhathi eside, amathumbu athuthukile nempilo yobuchopho, nokwehla kwengozi yezifo ezithile ezingamahlalakhona ().

I-pomelo eyodwa ipakisha amagremu ayi-6 we-fiber. I-Fibre ingasiza ukwengeza inqwaba ezihlalweni zakho, yondle ama-gut gut anempilo, futhi ikhuthaze impilo ephelele.

3. Kwangathi ukukhuthaza kwesisindo

UPomelo angakusiza wehlise isisindo.

I-pomelo eyodwa ehlutshiwe (cishe ama-ounces angama-21 noma ama-gram ayi-610) iqukethe ama-calories angama-230, okuyinombolo ephansi uma kuqhathaniswa nomthamo omkhulu kangaka wokudla.

Ukudla ukudla okuningi okuphansi kwekhalori kungakusiza ukuthi uhlale ugcwele kuma-calories ambalwa ().

Ngaphezu kwalokho, ipomelo iqukethe amaprotheni nefayibha, zombili lezi zinto ezingakusiza uhlale uzizwa ugcwele isikhathi eside.

Kokubili ukudla okuqukethe amaprotheni kanye nefayibha kusiza ekudaleni imizwa yokugcwala. Ngakho-ke, ungakuthola kulula ukunciphisa ukudla kwakho kwekhalori futhi unciphise isisindo ngokukhetha lokhu kudla ().

Isithelo sePomelo sinamakholori amancane ngosayizi waso omkhulu futhi siqukethe amaprotheni nefayibha - zombili lezi ezingakusiza uzizwe ugcwele isikhathi eside.

4. Ucebile ngama-antioxidants

IPomelo igcwele ama-antioxidants, angasiza ukuvimbela nokuhlehlisa umonakalo weselula obangelwa ama-radicals amahhala.

Ama-radicals amahhala ayizinhlanganisela ezitholakala emvelweni nasekudleni. Zingadala izinkinga zempilo nezifo ezingalapheki lapho zakha emzimbeni wakho ngamazinga aphezulu ().

I-Pomelo ayiqukethe kuphela i-400% ye-DV ye-vitamin C, i-antioxidant enamandla, kepha futhi ipakisha nezinye izinhlanganisela ze-antioxidant.

Ama-antioxidants amakhulu ku-pomelo yi-naringenin ne-naringin, womabili atholakala kwizithelo ezisawolintshi ().

Ngokwengeziwe, ama-pomelos aqukethe i-lycopene, i-anti-inflammatory antioxidant nayo ekhona kutamatisi (,).

Izinzuzo eziningi zama-pomelos, njengezakhiwo zawo zokulwa nokuguga nempilo enenhliziyo, zifakwa kokuqukethwe kwazo okune-antioxidant ephezulu.

I-Pomelos iqukethe amazinga aphezulu ama-antioxidants, kufaka phakathi i-vitamin C, i-naringenin, i-naringin, ne-lycopene, enganikela ngezinzuzo ezahlukahlukene zezempilo.

5. Ingaqinisa impilo yenhliziyo

I-Pomelos ingakhuphula impilo yenhliziyo ngokunciphisa amazinga we-cholesterol ne-triglycerides, amafutha egazi amabili axhunyaniswe nesifo senhliziyo.

Ucwaningo olulodwa lwezinsuku ezingama-21 kumagundane luthole ukuthi ukwengeza nge-pomelo ekhishwe kuncishisiwe kunciphise amazinga e-triglyceride kufika ku-21%, ingqikithi ye-cholesterol efinyelela ku-6%, ne-LDL (bad) cholesterol kuze kufike ku-41% ().

Olunye ucwaningo luthi i-pomelo inganciphisa la mafutha egazi ngokuvimbela i-cholesterol esekudleni ukuthi ingangeni emzimbeni ngokuphelele ().

Kodwa-ke, kudingeka olunye ucwaningo kubantu ukuthola ukuxhumana phakathi kwezithelo zepomelo nempilo yenhliziyo.

Qaphela ukuthi kufanele ugweme i-pomelo uma uthatha izidakamizwa ze-statin ze-cholesterol ephezulu.

Njengezithelo zomvini, ama-pomelos aqukethe izinhlanganisela ezibizwa ngama-furanocoumarins, ezingathinta imetabolism yama-statins ().

Ukukhishwa kwePomelo kukhonjisiwe ukuthi kunciphisa amazinga egazi egazini ezifundweni zezilwane, kepha kudingeka olunye ucwaningo kubantu. Uma uthatha umuthi we-statin, kufanele ugweme i-pomelo.

6. Kungaba nezindawo zokulwa nokuguga

Ngenxa yokuqukethwe kwayo okuphezulu kwe-antioxidant, i-pomelo ingahle ibe nemiphumela yokulwa nokuguga.

Ama-antioxidants, kufaka phakathi uvithamini C, angasiza ekuvikeleni ukulimala kwesikhumba okubangelwa ama-radicals mahhala ayingozi, akusize ugcine ukubukeka kwentsha ().

IPomelo nayo inganciphisa ukwakheka kwemikhiqizo yokuphela komzimba ye-glycation (AGEs), ebangelwa amazinga kashukela aphezulu egazi (,).

Ama-AGEs anganikela enqubweni yokuguga ngokubanga ukushintsha kombala kwesikhumba, ukusakazeka kahle komzimba, kanye nezinkinga zokubona nezinso - ikakhulukazi kubantu abanesifo sikashukela sohlobo 2 (,).

Kodwa-ke, isifundo esisodwa se-test-tube sathola ukuthi i-pomelo ekhishwe yehle kakhulu inani lama-AGEs akhiwa ngemuva kokuvezwa ushukela ().

Ngaphezu kwalokho, uwoyela obalulekile ovela esikhwameni se-pomelo ucebile ngama-antioxidants futhi unganciphisa ukukhiqizwa kwe-melanin esikhunjeni, okungasiza ekuvikeleni ukushintsha kombala kanye nama-sunspots ().

IPomelo ingaba nezindawo ezilwa nokuguga ngenxa yokuqukethwe kwayo okuyi-antioxidant kanye namandla okunciphisa ukwakheka kwama-AGE.

7. Kungaba yi-antibacterial kanye ne-antifungal

IPomelo futhi ingahle ibe nezindawo zokulwa namagciwane kanye ne-antifungal, yize ucwaningo oluningi ngale miphumela lusebenzise owoyela abalulekile abenziwe nge-pomelo peel.

Kwisifundo esisodwa se-test-tube, u-oyela obalulekile we-pomelo wehlise ukukhula kwamagciwane kuma-lens wokuxhumana athambile ().

Olunye ucwaningo luthi pomelo amafutha abalulekile abulawa I-penicillium expansum, ukhunta olungakhiqiza i-neurotoxin eyingozi, ngempumelelo kakhulu kunowoyili we-orange, lime, noma ulamula ().

Ngenkathi isithelo uqobo singaziqhayisa ngezinye zalezi zakhiwo zokulwa namagciwane kanye ne-antifungal, ucwaningo olwengeziwe luyadingeka.

Ngoba amafutha abalulekile agxilwe kakhulu, akufanele uwafake, futhi kufanele ahlanjululwe kahle ngaphambi kokuwafaka esikhumbeni sakho.

Amafutha abalulekile ePomelo angama-antibacterial and antifungal. Kodwa-ke, kudingeka olunye ucwaningo ukuqonda ukuthi izithelo zinikeza lezi zinzuzo.

8. Ingalwela amangqamuzana omdlavuza

UPomelo naye angasiza ekubulaleni amangqamuzana omdlavuza futhi avimbele ukwanda komdlavuza.

Ucwaningo olulodwa kumagundane lwathola ukuthi i-pomelo peel ikhipha ukucindezela ukukhula kwesimila, yandisa amasosha omzimba, futhi yabulala amangqamuzana omdlavuza ().

Ucwaningo olufanayo lubone ukuthi okukhishwe okwenziwe ngamaqabunga e-pomelo kubulale amangqamuzana omdlavuza wesikhumba kumagundane ().

Ngaphezu kwalokho, i-naringenin - enye yama-antioxidants ayinhloko ku-pomelo - ikhonjisiwe ukuthi ibulala amaseli womdlavuza wesinye kanye nowe-pancreatic, kanye nokunciphisa ukusabalala komdlavuza wamaphaphu ezifundweni ze-test-tube (,,).

Noma kunjalo, ucwaningo olwengeziwe kubantu luyadingeka ukuqonda ngokugcwele umphumela we-pomelo kumdlavuza.

Ekugcineni, kubalulekile ukukhumbula ukuthi isithelo se-pomelo siqukethe inani elincanyana kakhulu lalezi zinhlanganisela ezingabulala umdlavuza kunezinhlobo ezigxilile ezisetshenziswe ezifundweni.

Khipha kumakhasi we-pomelo namaqabunga kukhonjisiwe ukuthi kubulala amangqamuzana omdlavuza futhi kuvimbele ukusabalala komdlavuza ezifundweni ze-test-tube. Kodwa-ke, kudingeka olunye ucwaningo kubantu ukuqonda ukuthi isithelo se-pomelo siwuthinta kanjani umdlavuza.

9. Kulula ukwengeza ekudleni kwakho

I-Pomelo kulula ukuyengeza ekudleni kwakho.

Ungakwazi ukuthenga i-pomelo entsha emakethe yendawo yase-Asia, futhi i-pomelo eyomile iyatholakala online.

Yize i-pomelo eyomisiwe ijwayele ukusetshenziselwa ukwenza uphudingi noma idliwe njengoswidi emazweni athile ase-Asia, iphezulu kakhulu kuma-calories futhi ishukela elengeziwe kunompelo omusha.

Ukusika i-pomelo, sika i-intshi (2.5 cm) ukusuka ekugcineni kwesithelo. Bese usika ama-notch amaningana amasentimitha (2.5 cm ubude) ezinqeni ezijiyile ezizungeze ububanzi bawo.

Khipha isigaxa sesigaba ngesigaba usebenzisa lezi zingqimba.

Ngemuva kokuxebuka isikhumba, ungahlukanisa kalula izithelo ezisele ngezigaba. Njengezinye izithelo ezisawolintshi, isithelo se-pomelo sehlukaniswe izigaba ulwelwesi oluncane, olumhlophe, olunemicu - olubizwa ngokuthi i-pith - elenza kube lula ukwehlukana.

IPomelo ingadliwa yodwa njengesidlwana noma isetshenziswe esikhundleni sezinye izithelo ezisawolintshi ezindleleni zokupheka. Iphinde yenze ukungezwa okuhle kakhulu kumasaladi.

IPomelo kulula ukuyixebula futhi ingadliwa yodwa noma isetshenziswe ekuphekeni. I-pomelo eyomile iqukethe ushukela nama-calories amaningi kune-pomelo eluhlaza.

Okubalulekile

IPomelo isithelo esinomsoco kakhulu esinama-calories amancane futhi agcwele amavithamini, amaminerali, nama-antioxidants.

Iqukethe nefayibha namaprotheni, angakusiza ukuthi uhlale ugcwele isikhathi eside.

Yize inezinzuzo eziningi ezingaba khona, ucwaningo olwengeziwe kubantu luyadingeka ukuqonda ngokugcwele imiphumela yalo yezempilo.

Sekukonke, isithelo se-pomelo ukwengeza okunempilo, nokuhlukile ekudleni kwakho.