Izinzuzo Eziphezulu Eziyi-9 Zezempilo Zokudla Ikhabe

-Delile

• 1.Kukusiza Unwebe
• 2. Kuqukethe izakhi zomzimba nezakhi zezitshalo ezihlomulayo
• Uvithamini C
• AmaCarotenoids
• I-Lycopene
• ICucurbitacin E
• 3. Kuqukethe Izinhlanganisela Ezingasiza Ekuvikeleni Umdlavuza
• 4. Kwangathi Kungathuthukisa Impilo Yenhliziyo
• 5. Kwangathi Ukuvuvukala Okungaphansi Nokucindezeleka Okune-oxidative
• 6. Kwangathi Kungasiza Ukuvimbela Ukuguqulwa Kwama-Macular
• 7. Kungasiza Ekunciphiseni Ubuhlungu Bemisipha
• 8. Silungele Isikhumba Nezinwele
• 9. Ingathuthukisa Ukugaya
• Okusemqoka
• Indlela Yokusika: Ikhabe

Ikhabe isithelo esimnandi futhi esiqabulayo nakho okuhle kuwe.

Iqukethe amakhalori angama-46 kuphela ngenkomishi kodwa inovithamini C ophakeme, uvithamini A nezinhlanganisela zezitshalo eziningi ezinempilo.

Nazi izinzuzo eziphezulu eziyi-9 zokudla ikhabe.

1.Kukusiza Unwebe

Ukuphuza amanzi kuyindlela ebalulekile yokugcina umzimba wakho unamanzi amaningi.

Kodwa-ke, ukudla ukudla okunamanzi amaningi nakho kungasiza. Kuyathakazelisa ukuthi ikhabe lingamanzi angama-92% ().

Ngaphezu, okuqukethwe kwamanzi amaningi kungesinye sezizathu zokuthi izithelo nemifino ikusize uzizwe ugcwele.

Ukuhlanganiswa kwamanzi nefayibha kusho ukuthi udla umthamo omuhle wokudla ngaphandle kwama-calories amaningi.

Isifinyezo Ikhabe linamanzi amaningi. Lokhu kwenza kube ne-hydrating futhi kukusize uzizwe ugcwele.

2. Kuqukethe izakhi zomzimba nezakhi zezitshalo ezihlomulayo

Ngokuya kwezithelo, ikhabe lingenye yama-calories aphansi - ama-calories angu-46 kuphela ngenkomishi (154 amagremu). Lokho kuphansi kunezithelo ezinoshukela ophansi njengamajikijolo (2).

Inkomishi eyodwa (154 amagremu) ekhabe inezinye izakhamzimba eziningi, kufaka phakathi lawa mavithamini namaminerali:

• Uvithamini C: Ama-21% we-Reference Daily Intake (i-RDI)
• Uvithamini A: U-18% we-RDI
• Potassium: 5% we-RDI
• Magnesium: 4% we-RDI
• Amavithamini B1, B5 no-B6: 3% we-RDI

I-Watermelon nayo iphezulu kuma-carotenoids, kufaka phakathi i-beta-carotene ne-lycopene. Futhi, ine-citrulline, i-amino acid ebalulekile.

Nakhu ukubuka konke kwama-antioxidants abaluleke kakhulu wekhabe:

Uvithamini C

UVitamin C yi-antioxidant esiza ukuvimbela ukulimala kwamangqamuzana kuma-radicals wamahhala.

AmaCarotenoids

I-Carotenoids yisigaba sezinhlanganisela zezitshalo ezibandakanya i-alpha-carotene ne-beta-carotene, umzimba wakho oguqula u-vitamin A.

I-Lycopene

I-Lycopene wuhlobo lwe-carotenoid olungashintshi lube ngu-vitamin A. Le antioxidant enamandla inika umbala obomvu ukutshala ukudla okufana notamatisi nekhabe futhi ixhunyaniswe nezinzuzo eziningi zezempilo.

ICucurbitacin E

ICucurbitacin E iyinhlanganisela yezitshalo enemiphumela elwa nokuvuvukala. Umunyu omuncu, isihlobo samakhabe, uqukethe i-cucurbitacin eyengeziwe.

Isifinyezo Ikhabe isithelo esinekhalori eliphansi kakhulu kwezinye izakhamzimba, ikakhulukazi i-carotenoids, uvithamini C kanye ne-cucurbitacin E.

3. Kuqukethe Izinhlanganisela Ezingasiza Ekuvikeleni Umdlavuza

Abaphenyi bafunde i-lycopene nezinye izinhlanganisela zezitshalo ezingamakhabe ngemiphumela yazo yokulwa nomdlavuza.

Yize ukudla kwe-lycopene kuhlotshaniswa nengozi ephansi yezinhlobo ezithile zomdlavuza, imiphumela yocwaningo ixubekile. Isixhumanisi esiqine kakhulu kuze kube manje sibonakala siphakathi kwe-lycopene nomdlavuza wohlelo lokugaya ukudla ().

Kubonakala kunciphisa ingozi yomdlavuza ngokwehlisa ukukhula okufana ne-insulin (IGF), iphrotheni ebandakanyeka ekuhlukaneni kwamaseli. Amazinga aphezulu e-IGF axhumene nomdlavuza ().

Ngaphezu kwalokho, i-cucurbitacin E iphenyiwe ngekhono layo lokuvimbela ukukhula kwesimila (,).

Isifinyezo Amanye amakhemikhali kukhabe, kufaka phakathi i-cucurbitacin E ne-lycopene, afundelwe amandla awo okuvikela umdlavuza, yize imiphumela yocwaningo ixubekile.

4. Kwangathi Kungathuthukisa Impilo Yenhliziyo

Isifo senhliziyo siyimbangela yokuqala yokufa emhlabeni wonke ().

Izici zokuphila, kufaka phakathi ukudla, kungehlisa ingozi yokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi ngokwehlisa umfutho wegazi kanye namazinga e-cholesterol.

Izakhi zomzimba eziningana zamakhabe zinezinzuzo ezithile zempilo yenhliziyo.

Ucwaningo lubonisa ukuthi i-lycopene ingasiza ekunciphiseni i-cholesterol nomfutho wegazi. Kungasiza futhi ukuvimbela ukulimala kwe-oxidative ku-cholesterol ().

Ngokuya ngocwaningo ngokukhuluphala, abesifazane abase-postmenopausal nabesilisa baseFinland, i-lycopene nayo inganciphisa ukuqina nobukhulu bezindonga zomthambo (,).

I-Watermelon iqukethe i-citrulline, i-amino acid engakhuphula amazinga e-nitric oxide emzimbeni. I-nitric oxide isiza ukuthi imithambo yegazi yakho ikhule, eyehlisa umfutho wegazi ().

Amanye amavithamini namaminerali kukhabe nawo alungele inhliziyo yakho. Lokhu kufaka phakathi amavithamini A, B6, C, magnesium ne-potassium ().

Isifinyezo Ikhabe linezakhi eziningana ezinempilo yenhliziyo, kufaka phakathi i-lycopene, i-citrulline namanye amavithamini namaminerali.

5. Kwangathi Ukuvuvukala Okungaphansi Nokucindezeleka Okune-oxidative

Ukuvuvukala kungumshayeli obalulekile wezifo eziningi ezingamahlalakhona.

Ikhabe lingasiza ukwehlisa ukuvuvukala nokonakala kwe-oxidative, njengoba licebile kuma-anti-inflammatory antioxidants lycopene novithamini C ().

Ocwaningweni lwango-2015, amagundane elebhu aphiwa i-watermelon powder ukwengeza ukudla okungenampilo. Uma kuqhathaniswa neqembu elilawulayo, bakhulise amazinga aphansi ephawu lokuvuvukala le-C-esebenzayo kanye nengcindezi encane ye-oxidative ().

Ocwaningweni lwangaphambilini, abantu banikezwa ujusi katamatisi ocebile nge-lycopene ngevithamini C eyengeziwe. Kukonke, izimpawu zabo zokuvuvukala zehla nama-antioxidants akhuphuka. Ikhabe linama-lycopene novithamini C ().

Njenge-antioxidant, i-lycopene nayo ingazuzisa impilo yobuchopho. Isibonelo, kungasiza ukubambezela ukuqala nokukhula kwesifo se-Alzheimer's (12).

Isifinyezo I-Lycopene ne-vitamin C ngama-anti-inflammatory antioxidants atholakala ekhabe. Ukuvuvukala kuhlotshaniswa nezifo eziningi ezingalapheki.

6. Kwangathi Kungasiza Ukuvimbela Ukuguqulwa Kwama-Macular

I-Lycopene itholakala ezingxenyeni eziningana zeso lapho isiza ukuvikela ekulimaleni kwe-oxidative nokuvuvukala.

Kungavimbela nokuwohloka kwe-macular okuhlobene nobudala (i-AMD). Le yinkinga ejwayelekile yamehlo engadala ubumpumputhe kubantu abadala asebekhulile ().

Indima kaLycopene njengenhlanganisela ye-antioxidant ne-anti-inflammatory ingasiza ekuvimbeleni i-AMD ukuthi ingakhuli futhi ibe yimbi kakhulu.

Ngemininingwane engaphezulu yokuthi ungagcina kanjani amehlo akho enempilo, cabanga ngokufunda Amavithamini Ayisi-9 Abaluleke Kakhulu eMpilweni Yamehlo.

Isifinyezo I-Lycopene ingasiza ukugcina amehlo enempilo futhi ivikele ekuqhekekeni kokuwohloka kwe-macular okuhlobene nobudala (i-AMD) ngenxa yezindawo zayo zokulwa nokuvuvukala.

7. Kungasiza Ekunciphiseni Ubuhlungu Bemisipha

I-Citrulline, i-amino acid ekhabe, inganciphisa ukukhathazeka kwemisipha. Iphinde itholakale njengesengezo.

Kuyathakazelisa ukuthi ujusi wamakhabe ubonakala ukhulisa ukumuncwa kwe-citrulline.

Ucwaningo olulodwa oluncane lunikeze abasubathi ijusi le-watermelon elicacile, ijusi le-watermelon elihlanganiswe ne-citrulline noma isiphuzo se-citrulline. Zombili iziphuzo zekhabe ziholele ekunciphiseni kwemisipha nokululama ngokushesha kwenhliziyo, uma kuqhathaniswa ne-citrulline iyodwa ().

Abaphenyi baphinde benza ucwaningo lwe-tube-test, bephenya ukumuncwa kwe-citrulline. Ukuthola kwabo kuphakamisa ukuthi ukumuncwa kwe-citrulline kusebenza kakhulu uma kudliwe njengengxenye yejusi lekhabe.

Olunye ucwaningo luphinde lwabheka amandla e-citrulline okuthuthukisa ukukhuthazela kokuzivocavoca nokusebenza.

Kuze kube manje, i-citrulline ayibonakali ithuthukisa ukusebenza kokuzivocavoca kumanani afundiwe, kepha kuseyindawo enentshisekelo yocwaningo ().

Isifinyezo Ijusi lekhabe linamandla athile njengesiphuzo sokululama ngemuva kokuzivocavoca. ICitrulline ingahle ibhekane nengxenye yomthelela wayo wokunciphisa ukukhathazeka kwemisipha.

8. Silungele Isikhumba Nezinwele

Amavithamini amabili kukhabe - A no-C - abalulekile empilweni yesikhumba nezinwele.

UVitamin C usiza umzimba wakho ukwenza i-collagen, iphrotheni egcina isikhumba sakho sithambile nezinwele zakho ziqinile.

IVitamin A ibalulekile esikhunjeni esinempilo ngoba isiza ekwakheni nasekulungiseni amangqamuzana esikhumba. Ngaphandle kukavithamini A owanele, isikhumba sakho singabukeka somile futhi sithambile.

Kokubili i-lycopene ne-beta-carotene kungasiza futhi ekuvikeleni isikhumba sakho ekushisweni yilanga ().

Isifinyezo Izakhi zomzimba eziningana zamakhabe zilungele izinwele zakho nesikhumba sakho. Abanye basiza ukugcina isikhumba sithambile kanti abanye bavikela ekushisweni yilanga.

9. Ingathuthukisa Ukugaya

Ikhabe linamanzi amaningi nenani elincane le-fiber - okubili okubalulekile ekugayeni okunempilo.

I-Fibre inganikeza ngobuningi besitulo sakho, ngenkathi amanzi esiza ukugcina umgudu wakho wokugaya uhamba kahle.

Ukudla izithelo nemifino ecebile ngamanzi ne-fiber, kufaka phakathi ikhabe, kungasiza kakhulu ekukhuthazeni ukunyakaza kwamathumbu okujwayelekile.

Isifinyezo Amafayibha namanzi kubalulekile ekugayeni okunempilo. Ikhabe liqukethe zombili.

Okusemqoka

Ikhabe isithelo esinempilo ngokumangazayo. Inokuqukethwe okuphezulu kwamanzi futhi iletha nezinye izakhi zomzimba eziningi ezibalulekile, kufaka phakathi i-lycopene ne-vitamin C.

Lezi zakhi zomzimba zisho ukuthi ikhabe aligcini nje ngokudla okumnandi okunama-kilojoule amancane - liphinde lihle kakhulu empilweni yakho.

Indlela Yokusika: Ikhabe