Izinzuzo Ezimangazayo Zama-Chestnuts Amanzi (Futhi Ungazisebenzisa Kanjani)

-Delile

• 1. Anomsoco kakhulu kepha aphansi kumaKhalori
• 2. Iqukethe Inani Eliphakeme Le-Antioxidants Elwa Nezifo
• 3. Kungasiza Ukwehlisa Umfutho Wegazi Lakho Nokunciphisa Ubungozi Bezifo Zenhliziyo
• 4. Thuthukisa Ukwehla kwesisindo ngokukugcina uphelele isikhathi eside ngama-khalori ambalwa
• 5. Ngabe Kunganciphisa Ubungozi Bokuxineka Kwe-Oxidative Futhi Kusize Ukulwa Nokukhula Komdlavuza
• Uwasebenzisa Kanjani Ama-chestnut Amanzi
• Okusemqoka

Ngaphandle kokubizwa ngama-chestnut, ama-chestnut wamanzi awawona amantongomane nhlobo. Yimifino yezilimo eziyizigaxa zasemanzini ekhula emaxhaphozini, emachibini, emasimini e-paddy nasemachibini angajulile (1).

Ama-chestnuts amanzi atholakala eningizimu-mpumalanga ye-Asia, eningizimu yeChina, eTaiwan, e-Australia, e-Afrika naseziqhingini eziningi olwandle lwaseNdiya nolwePacific.

Zivunwa lapho i-corm, noma isibani, siguqula umbala onsundu.

Zinezinyama ezihlwabusayo, ezimhlophe ezingathokozelwa ziluhlaza noma ziphekiwe futhi ziyisengezo esivamile ezitsheni zase-Asia ezinjenge-stir-fries, i-chop suey, ama-curry namasaladi.

Noma kunjalo, ama-chestnuts amanzi (Eleocharis dulcis) Akufanele ididaniswe nezingodo zamanzi (Ama-trapa natans), nawo abuye abizwe ngokuthi ama-chestnut wamanzi. Ama-caltrops wamanzi abunjwe njengamalulwane noma amakhanda ezinyathi futhi anambitheka afana nama-yam noma amazambane.

Ama-chestnuts wamanzi asetshenziswa kakhulu futhi axhumene nezinzuzo eziningana. Nazi izinzuzo ezinhlanu ezixhaswe yisayensi zama-chestnut wamanzi, kanye nemibono yokuthi ungazidla kanjani.

1. Anomsoco kakhulu kepha aphansi kumaKhalori

Ama-chestnuts amanzi agcwele izakhamzimba. I-3.5-ounce (100-gram) yokuphakelwa kwama-chestnuts amanzi aluhlaza inikeza ():

• Amakholori: 97
• Amafutha: 0.1 amagremu
• AmaCarbs: 23.9 amagremu
• Umucu: 3 amagremu
• Amaprotheni: 2 amagremu
• Potassium: U-17% we-RDI
• I-Manganese: U-17% we-RDI
• Yethusi: U-16% we-RDI
• Uvithamini B6: U-16% we-RDI
• I-Riboflavin: U-12% we-RDI

Ama-chestnuts amanzi awumthombo omuhle we-fiber futhi anikezela nge-12% yezincomo zansuku zonke zabesifazane kanye no-8% wabesilisa.

Ucwaningo lukhombisa ukuthi ukudla ifibre eningi kungasiza ukukhuthaza ukuhamba kwamathumbu, kunciphise amazinga egazi egazini, kulawule amazinga kashukela egazini futhi kugcine isisu sakho siphilile ().

Ngokwengeziwe, ama-calories amaningi kuma-chestnuts amanzi avela kuma-carbs.

Kodwa-ke, ngokuvamile aphansi ngama-calories, ngoba ama-chestnut asemanzini aluhlaza angamanzi angama-74%.

Ama-chestnut asemanzini anomsoco kakhulu futhi aqukethe inani eliphezulu le-fiber, i-potassium, i-manganese, ithusi, i-vitamin B6 ne-riboflavin. Iningi lama-calories awo avela kuma-carbs.

2. Iqukethe Inani Eliphakeme Le-Antioxidants Elwa Nezifo

Ama-chestnuts amanzi aqukethe inani elihle lama-antioxidants.

Ama-antioxidants angama-molecule asiza ukuvikela umzimba kuma-molecule angaba yingozi abizwa ngama-radicals amahhala. Uma ama-radicals wamahhala aqoqeka emzimbeni, angakudlula ukuzivikela kwemvelo komzimba futhi athuthukise izwe elibizwa nge-oxidative stress ().

Ngeshwa, ukucindezeleka okwenziwe nge-oxidative kuye kwaxhunyaniswa nengozi ephezulu yezifo ezingamahlalakhona, kufaka phakathi isifo senhliziyo, uhlobo lwesifo sikashukela sohlobo lwe-2 nezinhlobo eziningi zomdlavuza.

Ama-chestnuts amanzi acebile ikakhulukazi kuma-antioxidants i-ferulic acid, i-gallocatechin gallate, i-epicatechin gallate ne-catechin gallate (, 6).

Izifundo ze-test-tube zikhombisile ukuthi ama-antioxidants esikhunjeni nasenyameni yama-chestnuts amanzi anganciphisa ngempumelelo ama-radicals amahhala abandakanyeka ekuqhubekeni kwezifo ezingamahlalakhona (6,).

Kuyathakazelisa ukuthi ama-antioxidants kuma-chestnut wamanzi, njenge-asidi ye-ferulic, nawo asiza ekuqinisekiseni ukuthi inyama ye-chestnut yamanzi ihlala ikhihlika futhi ishubile, noma ngabe sekuphekiwe ().

Ama-chestnuts amanzi awumthombo omuhle wama-antioxidants ferulic acid, gallocatechin gallate, epicatechin gallate kanye ne-catechin gallate. Lawa ma-antioxidants angasiza umzimba ukulwa nokucindezeleka okwenziwe nge-oxidative, okuxhunyaniswe nezifo eziningi ezingalapheki.

3. Kungasiza Ukwehlisa Umfutho Wegazi Lakho Nokunciphisa Ubungozi Bezifo Zenhliziyo

Isifo senhliziyo siyimbangela ehamba phambili yokufa emhlabeni jikelele ().

Ingozi yesifo senhliziyo iphakanyiswa yizinto ezinobungozi ezifana nomfutho wegazi ophakeme, i-cholesterol ephezulu yegazi (i-LDL cholesterol), imivimbo kanye ne-triglycerides ephezulu yegazi ().

Kuyathakazelisa ukuthi ama-chestnuts amanzi asetshenzisiwe ngokomlando ukwelapha izinto ezinobungozi ezifana nomfutho wegazi ophakeme. Lokhu kungenzeka ngoba ziwumthombo omkhulu we-potassium.

Ucwaningo oluningi luxhumanise ukudla okune-potassium enezingozi ezincishisiwe zesifo sohlangothi nomfutho wegazi ophakeme - izinto ezimbili eziyingozi zesifo senhliziyo.

Ukuhlaziywa kwezifundo ezingama-33 kutholakale ukuthi lapho abantu abanomfutho wegazi ophakeme bedla i-potassium eningi, umfutho wegazi labo we-systolic (inani eliphezulu) kanye ne-diastolic blood pressure (inani eliphansi) lehle ngo-3.49 mmHg no-1.96 mmHg, ngokulandelana ().

Ukuhlaziywa okufanayo kwathola nokuthi abantu abadla i-potassium kakhulu babenengozi ephansi engama-24% yokuhlaselwa yisifo sohlangothi.

Okunye ukuhlaziywa kwezifundo eziyi-11 okubandakanya abantu abangama-247,510 kutholakale ukuthi labo abadle i-potassium eningi babenobungozi obuphansi obungama-21% bokushaywa unhlangothi kanye nokwehla okuphelele kwengozi yesifo senhliziyo ().

Ama-chestnuts amanzi awumthombo omuhle we-potassium. Ukudla okunothe nge-potassium kuxhunyaniswe nezinto ezincishisiwe zesifo senhliziyo ezifana nomfutho wegazi ophakeme nokushaywa unhlangothi.

4. Thuthukisa Ukwehla kwesisindo ngokukugcina uphelele isikhathi eside ngama-khalori ambalwa

Ama-chestnut asemanzini ahlukaniswa njengokudla okunomthamo omkhulu. Ukudla okunomthamo ophezulu kuqukethe amanzi amaningi noma nomoya. Kokubili akunakhalori.

Yize kunama-calories aphansi, ukudla okunomthamo omkhulu kunganqanda ngempumelelo indlala (,).

Njengoba indlala ingathinta ikhono lakho lokunamathela ekudleni, ukushintshanisa ukudla okungagcwalisi okuncane kokugcwalisa ukudla okunikeza amakhalori afanayo kungaba isu eliphumelelayo lokwehlisa isisindo.

Ama-chestnut amanzi enziwe ngamanzi angama-74% ().

Uma ulwa nendlala, ukushintsha umthombo wakho wamanje we-carbs ukuthola ama-chestnut wamanzi kungakusiza ukuthi uhlale ugcwele isikhathi eside ngenkathi usebenzisa ama-calories ambalwa.

Ama-chestnut amanzi enziwa ngamanzi angama-74%, okuwenza abe ukudla okunomthamo omkhulu. Ukulandela ukudla okugcwele ukudla okunevolumu ephezulu kungakusiza wehlise isisindo, ngoba kungakugcina ugcwele isikhathi eside ngama-calories ambalwa.

5. Ngabe Kunganciphisa Ubungozi Bokuxineka Kwe-Oxidative Futhi Kusize Ukulwa Nokukhula Komdlavuza

Ama-chestnuts amanzi aqukethe amazinga aphakeme kakhulu e-antioxidant ferulic acid.

Le antioxidant iqinisekisa ukuthi inyama yama-chestnuts amanzi ihlala ishubile, noma sekuphekiwe. Ngaphezu kwalokho, izifundo eziningana zixhume i-ferulic acid engozini ephansi yamanqamu amaningi.

Esifundweni se-test-tube, ososayensi bathole ukuthi ukwelapha amangqamuzana omdlavuza webele nge-ferulic acid kusize ukucindezela ukukhula kwawo futhi kukhuthaze nokufa kwabo ().

Olunye ucwaningo lwe-test-tube luthole ukuthi i-ferulic acid isize ukucindezela ukukhula kwamangqamuzana omdlavuza wesikhumba, wegilo, wamaphaphu nowethambo (,,,).

Kungenzeka ukuthi imiphumela elwa nomdlavuza yama-chestnut emanzini ihlobene nokuqukethwe yi-antioxidant.

Amaseli womdlavuza ancike kwinani elikhulu lama-radicals wamahhala ukuwavumela ukuthi akhule futhi asakazeke. Njengoba ama-antioxidants asiza ekunciphiseni ama-radicals wamahhala, angahle anciphise ukukhula komdlavuza weseli (,).

Lokho kusho ukuthi ucwaningo oluningi ngama-chestnut wamanzi nomdlavuza lususelwa ezifundweni ze-test-tube. Ucwaningo olwengeziwe olwenziwa ngabantu luyadingeka ngaphambi kokunikeza izincomo.

Inyama yama-chestnuts amanzi iphezulu kakhulu ku-ferulic acid, i-antioxidant exhunywe nengozi encishisiwe yengcindezi ye-oxidative nomdlavuza.

Uwasebenzisa Kanjani Ama-chestnut Amanzi

Ama-chestnut asemanzini ayisidlo esivamile emazweni ase-Asia.

Zihlukahluka kakhulu futhi zingajatshulelwa ziluhlaza, zibilisiwe, zithosiwe, zosiwe, zifakwe emanzini anosawoti noma zihlanganiswe.

Isibonelo, ama-chestnuts amanzi avame ukuhlutshwa futhi aqoshwe, asikwe noma agayiwe ezitsheni ezinjenge-stir-fries, ama-omelets, i-chop suey, ama-curry namasaladi, phakathi kwezinye (1).

Kungabuye kujatshulelwe okusha ngemuva kokuwashwa nokuxebulwa, njengoba kunenyama ethambile, emnandi, efana ne-apula. Kuyathakazelisa ukuthi inyama iyaqhubeka nokuhlala ikhihliza ngisho nangemva kokubilisa noma ukuthosa.

Abanye abantu bakhetha ukusebenzisa i-chestnut yamanzi omisiwe naphansi njengenye indlela kafulawa. Lokhu kungenxa yokuthi ama-chestnut asezamanzi aphezulu ngesitashi, okwenza abe yisikhukhukazi esikhulu (1).

Ama-chestnuts amanzi angathengwa okusha noma okusemathinini ezitolo zokudla zase-Asia.

Ama-chestnuts amanzi ahlukahluka ngendlela emangalisayo futhi kulula ukungeza ekudleni kwakho. Zizame zisanda noma ziphekwe kuma-stir-fries, amasaladi, ama-omelets nokuningi.

Okusemqoka

Ama-chestnut asemanzini yimifino yasemanzini enomsoco futhi emnandi.

Ziwumthombo omkhulu wama-antioxidants namanye amakhemikhali angasiza ekuvikeleni izifo ezihambisana nobudala, njengesifo senhliziyo nomdlavuza.

Ama-chestnut asemanzini nawo asebenziseka kakhulu futhi angangezwa ezinhlotsheni ezahlukahlukene.

Zama ukwengeza ama-chestnut amanje ekudleni kwakho namuhla ukuze uthole izinzuzo zawo zezempilo.