ʻUkena, ʻO Cucurbitaceae no ka ohana. ʻOiai ua ʻike nui ʻia ʻo ia he mea kanu, he hua ʻepekema ia no ka mea aia nā hua.
Ma waho aʻe o ka ʻono i aloha ʻia, he meaʻai a he nui nā pono olakino.
ʻaneʻi "he aha ka paukena", "he aha nā pono o ka paukena", "he aha nā huaora i loko o ka paukena" pane i kāu mau nīnau…
Waiwai Meaʻai ʻO ka ʻukena
ʻUkenaLoaʻa iā ia kahi hiʻohiʻona momona maikaʻi. ʻO nā huaora i loko o hoʻokahi kīʻaha o ka paukena moʻa (245 grams) he:
Kalori: 49
Ka momona: 0.2 grams
Pūmua: 2 gram
Kāpena: 12 grams
ʻO ka fiber: 3 grams
Huaola A: 245% o ka Reference Daily Intake (RDI)
Vitamin C: 19% o ka RDI
Potasuma: 16% o ka RDI
Ke keleawe: 11% o ka RDI
Manganese: 11% o ka RDI
Huaola B2: 11% o ka RDI
Vitamin E: 10% o ka RDI
Hao: 8% o ka RDI
ʻO ka liʻiliʻi o ka magnesium, phosphorus, zinc, folate a me kekahi mau huaora B.
Ma waho aʻe o ka loaʻa ʻana o nā huaora a me nā minela, paukena He haʻahaʻa loa ia i loko o nā calorie me ka wai o 94%.
He kiʻekiʻe loa ia i ka beta carotene, kahi carotenoid e hoʻololi i ka huaʻa A i loko o ko mākou kino.
Eia kekahi, hiki ke ʻai ʻia nā ʻanoʻano paukena, ʻai a nui nā pono olakino.
He aha nā pōmaikaʻi o ka ʻukena?
Hoʻemi i ka pilikia o ka maʻi maʻi
ʻO nā radical manuahi nā molekole i hana ʻia e ke kaʻina metabolic o ko mākou kino. ʻOiai paʻa ʻole, loaʻa iā lākou nā kuleana maikaʻi e like me ka luku ʻana i nā maʻi bacteria.
Eia nō naʻe, hoʻokumu nā radical manuahi i loko o ko mākou kino i kahi kūlana i kapa ʻia ʻo ke koʻikoʻi oxidative, i hoʻopili ʻia i nā maʻi maʻi maʻi, me ka maʻi puʻuwai a me ka maʻi kanesa.
ʻUkenaLoaʻa nā antioxidants e like me alpha carotene, beta carotene, a me beta cryptoxanthin. Hoʻopau kēia mau mea i nā radical manuahi a pale iā lākou mai ka hōʻino ʻana i kā mākou mau cell.
Ua hōʻike ʻia nā haʻawina hoʻāʻo a me nā holoholona e pale ana kēia mau antioxidants i ka ʻili mai ka pōʻino o ka lā a hoʻemi i ka hopena o ka maʻi kanesa, nā maʻi maka, a me nā kūlana ʻē aʻe.
Loaʻa nā huaora hoʻoikaika kino
ʻUkena Loaʻa nā meaʻai e hoʻoikaika i ka ʻōnaehana pale.
ʻO ka mua, i loko o ko mākou kino vitamina A He kiʻekiʻe ia i ka beta carotene, i hoʻololi ʻia i loko
Hōʻike nā haʻawina e hoʻonui ka huaora A i ka ʻōnaehana pale a hiki ke kōkua i ke kaua ʻana i nā maʻi. ʻO ka mea ʻē aʻe, ʻoi aku ka nāwaliwali o ka poʻe me ka vitamin A deficiency.
ʻUkenaHe kiʻekiʻe nō hoʻi i ka huaora C, kahi e hoʻonui ai i ka hana ʻana o ke koko keʻokeʻo, e kōkua ana i nā cell immune e hana ʻoi aku ka maikaʻi a hoʻōla wikiwiki nā ʻeha.
Ma waho aʻe o nā huaora ʻelua i ʻōlelo ʻia ma luna, paukena he kumu maikaʻi o ka huaora E, ka hao a me ka folate - hiki ke hoʻoikaika i ka ʻōnaehana pale.
Mālama i ka ʻike maka
He mea maʻamau ka emi ʻana o ka ʻike me ka makahiki. ʻO ka ʻai ʻana i nā meaʻai kūpono e hōʻemi i ka pilikia o ka nalo ʻana o ka ʻike.
ʻUkenaLoaʻa iā ia ka nui o nā meaʻai e hoʻoikaika ai i ka ʻike i ka wā e ulu ana ko mākou kino.
No ka laʻana, hāʻawi ka beta carotene i ke kino me ka vitamina A pono. Hōʻike nā haʻawina ʻo ka nele o ka huaora A he kumu maʻamau o ka makapō.
I loko o ka loiloi o 22 mau noiʻi, ua ʻike nā kānaka ʻepekema ʻo ka poʻe me ka nui o ka beta carotene intake he haʻahaʻa haʻahaʻa o ka cataracts, kahi pilikia nui o ka makapō.
ʻO ka paukena kekahi lutein a me zeaxanthinʻO ia kekahi o nā kumu maikaʻi loa o ka Vitamin C, nā pūhui e hoʻohaʻahaʻa i ka pilikia o ka macular degeneration pili makahiki (AMD) a me nā cataracts.
Eia kekahi, loaʻa iā ia ka nui o nā huaora C a me E, e hana ana ma ke ʻano he antioxidants a hiki ke pale i nā radical manuahi mai ka hoʻopōʻino ʻana i nā pūpū maka.
Kōkua ka ʻukena i ka hoʻemi kaumaha
ʻUkenaHe meaʻai nui ia. ʻOiai ua piha i nā meaʻai, haʻahaʻa ia i nā calorie.
ʻUkenaHoʻokahi kīʻaha (245 grams) o ka pineapple ma lalo o 50 calories a ma kahi o 94% wai.
No laila paukena Kōkua ia iā ʻoe e hoʻemi i ke kaumaha no ka mea inā ʻoe e ʻai i nā kumu waiwai ʻē aʻe o ka waiʻaleʻa (e like me ka laiki a me ka ʻuala), e ʻai mau ana ʻoe i nā calorie liʻiliʻi.
Eia kekahi, paukena He kumu maikaʻi ia o ka fiber, hiki ke kōkua i ke kāohi ʻana i ka ʻai.
ʻO nā mea antioxidant e hoʻemi i ka pilikia o ka maʻi kanesa
He maʻi koʻikoʻi ka maʻi maʻi kahi e ulu ʻino ʻole ai nā cell. Hoʻopuka nā maʻi maʻi i nā radical manuahi e hoʻonui wikiwiki.
ʻUkenahe kiʻekiʻe i nā carotenoids, nā pūhui i hiki ke hana ma ke ʻano he antioxidants. ʻAe kēia iā lākou e hoʻokaʻawale i nā radical manuahi, hiki ke pale aku i kekahi mau maʻi kanesa.
No ka laʻana, ua hōʻike ʻia kahi loiloi o 13 mau haʻawina i ka poʻe me ka nui o ka ʻai ʻana i ka alpha carotene a me ka beta carotene i hōʻemi nui ʻia i ka loaʻa ʻana o ka maʻi maʻi ʻōpū.
Pēlā nō, nui nā haʻawina kanaka ʻē aʻe i ʻike i ka poʻe me ka ʻai nui o ka carotenoids he haʻahaʻa haʻahaʻa o ka puʻu, pancreatic, umauma, a me nā maʻi maʻi ʻē aʻe.
Pono no ke ola kino
ʻUkenaloaʻa nā ʻano meaʻai like ʻole e hoʻomaikaʻi ai i ke olakino naʻau. pili i ke ola puuwai potasiumaHe kiʻekiʻe i ka vitamina C a me ka fiber.
Eia kekahi laʻana, hōʻike nā haʻawina i ka poʻe me ka nui o ka potassium intake he haʻahaʻa ke koko a me ka haʻahaʻa haʻahaʻa o ka hahau - ʻelua mau kumu pilikia no ka maʻi puʻuwai.
ʻUkena He kiʻekiʻe ia i nā antioxidants, hiki iā ia ke pale i ka "kino" LDL cholesterol mai ka hoʻohemo ʻana.
Hoʻemi i ka hānō
ʻUkenaMālama kona waiwai antioxidant i ka ʻōnaehana hanu mai nā maʻi a hōʻemi i ka hoʻouka ʻana i ka hānō.
Kāohi i ka peptic ulcer
ʻUkena He meaʻai hoʻomaʻemaʻe nui ia. He diuretic maoli ia no ka hoʻomaʻemaʻe ʻana i nā toxins a me nā ʻōpala mai ke kino. ʻUkenamea lapaau o peptic ulcer Hoʻomaha i ka'ōpū'ōpū e pale aku
Hoʻemi i ke kaumaha a me ke kaumaha
ma ke kino tryptophan ʻO ka hemahema ke alakaʻi pinepine i ke kaumaha. ʻUkenaHe waiwai ia i ka L-tryptophan, he amino acid e hoʻemi ana i ke kaumaha a me ke kaumaha. ʻUkenaʻO kāna mau mea hoʻomaha maikaʻi loa i ka mālama ʻana i ka insomnia.
Kāohi i nā maʻi ʻeha
Mau paukena ʻO ka hoʻohana ʻana e hoʻemi i ka pilikia o ka hoʻomohala ʻana i nā maʻi ʻeha e like me ka rheumatoid arthritis.
Na Waiwai o ka Pumpkin
ʻUkena, Mahalo i kona waiwai waiwai nui, hāʻawi ia i nā pono he nui i ka lauoho.
Kōkua i ka ulu ʻana o ka lauoho i ke olakino
ʻUkenaHe kumu waiwai ia o nā minela me ka potassium a me ka zinc. Kōkua ka Potassium e mālama i ka lauoho a ulu.
Kōkua ʻo Zinc i ka mālama ʻana i ka collagen a no laila ke kuleana nui i ka hāpai ʻana i ke olakino o ka lauoho. Loaʻa pū kekahi i ka folate, kahi huaʻa B koʻikoʻi e hoʻoulu i ka ulu ʻana o ka lauoho ma o ka hoʻomaikaʻi ʻana i ke kahe koko.
He mea hoʻomaʻemaʻe maikaʻi no ka lauoho maloʻo.
inā he lauoho maloʻo kou paukena Hiki iā ʻoe ke hoʻomākaukau i kahi conditioner maʻalahi me ka hoʻohana ʻana ʻO ka mea e pono ai ʻoe e hana he 2 kīʻaha i ʻoki ʻia a moʻa paukena me 1 punetune o ka aila niu, 1 punetune o ka meli a me 1 punetune o ka yogurt.
I loko o ka meaʻai meaʻai a i ʻole ka blender paukena a mash me ka hui yogurt. A laila e hoʻohui i ka ʻaila niu a me ka meli e loaʻa ai kahi hui ʻoluʻolu.
E hoʻopili i ka lauoho shampoo i hoʻopaʻa ʻia, e kau i kahi pāpale ʻauʻau plastik a waiho no 15 mau minuke. Holoi maikaʻi a me ke ʻano e like me ka mea maʻamau.
Nā Pono ʻili o ka ʻUkena
ʻUkena Loaʻa nā meaʻai e pono ai ka ʻili. ʻO ka mua he kiʻekiʻe i nā carotenoids e like me ka beta carotene, kahi e hoʻololi ai ke kino i ka huaʻa A.
Hōʻike nā haʻawina e hiki i nā carotenoids e like me ka beta carotene ke hana ma ke ʻano he pale lā maoli.
Ke ʻai ʻia, lawe ʻia nā carotenoids i nā ʻāpana like ʻole, me ka ʻili. Maʻaneʻi lākou e kōkua i ka paleʻana i nāʻili o kaʻili mai nā kukuna UV pōʻino.
ʻUkena He kiʻekiʻe hoʻi ia i ka vitamina C, he mea nui ia no ka ʻili olakino. Kou kino collagen Pono ia i kēia vitamina e lilo ia i protein e mālama ai i ka ʻili i ikaika a olakino.
Kekahi, paukenaLoaʻa iā ia ka lutein, zeaxanthin, vitamina E a me nā mea antioxidants he nui, i ʻōlelo ʻia e hoʻoikaika i ka pale o ka ʻili i nā kukuna UV.
Hoʻomākaukau ʻia nā maka maka me ka ʻukena
ʻUkena Loaʻa iā ia nā minerala waiwai a me nā waiwai exfoliating e hiki ke kōkua i ka wehe ʻana i nā ʻili make mai ka ʻili.
No laila, hoʻomaikaʻi ia i ke ʻano o ka ʻili a hoʻomālamalama. Noi ʻike maka maka ʻili paukena...
ʻO nā meaʻai makaʻukena
No ka mālama ʻana i nā pōʻino i hana ʻia e nā kukuna UV
ʻOakaʻO ka nui o nā antioxidants i loko o ia mea e kōkua i ka mālama ʻana i nā pōʻino mai nā kukuna UV ʻino a me ka pollution.
Manaʻo ʻia ʻo ʻOats he mea hoʻomaʻemaʻe maikaʻi loa no ka mea aia lākou i ka saponin, kahi hui e hoʻopau pono i ka ʻaila a me ka lepo mai ka ʻili.
ʻO ka meli i loko o kēia mask e kōkua i ka mālama ʻana i ka makū o ka ʻili a hoʻopaʻa i nā pores ʻili.
kumuhana
– Honey- he mau kulu
- Oats (kahi lepo) - 1 punetune
- Pumpkin puree - 2 punetune
Palapala noi
-I loko o kahi kīʻaha, e hui pū i 2 punetēpē o ka paukena puree, kahi mau kulu o ka meli a me 1 punetēpē o ka oatmeal.
- Hoʻohui maikaʻi e hana i kahi paʻi maʻemaʻe.
- E kau i kēia paʻi ma kou maka a lomilomi no kekahi manawa.
- A laila, e kali i 15 mau minuke a holoi.
E hoʻohana i kēia mask i hoʻokahi manawa i ka pule no nā hopena maikaʻi loa.
E hoʻomāmā i ka ʻili
Manaʻo ʻia ka waiū maka ka mea ʻoi loa i ka hoʻomaʻamaʻa ʻana i ka ʻili no ka mea ua hoʻopiha ʻia me ka lactic acid, nā protein a me nā minela. Eia kekahi, kōkua ia i kou ʻili e mālama i ka makū a pale i ka maloʻo.
kumuhana
– waiu maka – 1/2 teaspoon
- Pumpkin puree - 2 punetune
- Ka meli - 1/2 teaspoon
Palapala noi
- I loko o ke kīʻaha, hoʻohui i 1/2 teaspoon o ka meli, 2 punetēpē o ka paukena puree a me 1/2 teaspoon o ka waiū maka.
- E kau i kēia hui ʻana ma kou alo.
- E waiho no 15 mau minuke. E uhi pū i ka ʻāʻī me kēia mask.
– A laila holoi i kou maka me ka wai mehana.
E hoʻohana i kēia mask ma mua o ka moe ʻana a ʻelua manawa i ka pule no nā hopena maikaʻi.
no na kiko eleele
LimonHe mea maʻamau ia me ka nui o ka huaora C me nā waiwai bleaching e hiki ke kōkua i ka hōʻemi ʻana i nā wahi ʻeleʻele a hoʻomālamalama i ka ʻili.
- I loko o kahi kīʻaha liʻiliʻi, e hoʻohui i kahi mau kulu o ka wai lemon a me 1 punetēpē o ka paukena puree.
– Hui maikai aʻO ka capsule Vitamin Ehoʻohui.
- Hoʻohui hou i ka hui ʻana a kau i ka mask ma kou alo.
- E kali no 15-20 mau minuke.
– Ma hope o kēlā, holoi i kou ʻili me ka wai.
E hoʻohana i kēia mask i hoʻokahi manawa i ka pule no nā hopena i makemake ʻia.
No ka wehe ʻana i nā ʻili ʻili make
palaoa moa He mea ʻano kūlohelohe maikaʻi loa ia me nā pono olakino a me ka nani.
ʻO nā waiwai exfoliating i loko o ka palaoa chickpea e kōkua i ka wehe ʻana i nā ʻili ʻili make a hoʻoulu hou i nā cell. Ma waho aʻe, kōkua ia e wehe i ka tan ma ka hoʻomaʻamaʻa ʻana i kou ʻili.
kumuhana
- ka palaoa chickpea - 2 teaspoons
– Pumpkin puree - 1 punetune
Palapala noi
- E hoʻohui i 2 punetēpē o ka palaoa moa a me 1 punetēpē o ka paukena puree i loko o ke pola.
- Holoi i kou maka me ka wai a kau i ka mask ma kou alo.
- A laila, kali 15-20 minuke.
- Hiki iā ʻoe ke pani i kou mau maka me nā ʻāpana kukama.
– Ma hope o kēlā, holoi i kou maka me ka wai.
E hoʻohana i kēia mask i hoʻokahi manawa i ka pule no nā hopena maikaʻi loa.
No ka ʻili ʻālohilohi
ke kinemonaHe mea maʻamau ia i loaʻa nā pono ʻili like ʻole a hiki ke kōkua i ka wehe ʻana i nā ʻili make a me ka hoʻomaikaʻi ʻana i ke kahe koko. Loaʻa iā ia nā waiwai e hoʻomāmā maoli i ka ʻili.
kumuhana
- Honey - 1 punetune
- Pumpkin puree - 2 punetune
- ka pauka kinamona - 1 punetune
- Waiu - 1 punetune
Palapala noi
– E hui pu me 2 punetune o ka paukena puree me 1 punetune o ka meli, 1 punetune waiu a me 1 punetune o ka pauka kinamona.
- E kau i kēia hui ʻana ma kou ʻili a kali no 20 mau minuke.
– A laila holoi i kou maka me ka wai mehana.
E hoʻohana i kēia mask ʻelua i ka pule no nā hopena maikaʻi loa.
He aha nā pōʻino o ka ʻukena?
ʻUkena He olakino maikaʻi a palekana no ka nui o nā kānaka. Eia naʻe, kekahi poʻe paukena hiki ke loaʻa i nā maʻi maʻi ma hope o ka ʻai ʻana.
ʻUkena He diuretic, hoʻonui i ka nui o ka wai a hoʻokuʻu i ke kino ma o ka mimi.
Hiki i kēia hopena ke hōʻeha i ka poʻe e lawe ana i kekahi mau lāʻau lapaʻau, e like me ka lithium. Hiki i nā diuretics ke hoʻopilikia i ka hiki o ke kino ke wehe i ka lithium a hoʻoulu i nā hopena koʻikoʻi.
Ma ka hopena;
Nui nā huaora, nā minerala a me nā antioxidants paukenaHe olakino maikaʻi.
Eia kekahi, kōkua kona haʻahaʻa calorie i ka pohō kaumaha.
ʻO nā meaʻai a me nā antioxidants i loko o ia mea e hoʻoikaika i ka ʻōnaehana pale, pale i ka maka, hoʻemi i ka pilikia o kekahi mau maʻi maʻi, a hoʻomaikaʻi i ke olakino o ka puʻuwai a me ka ʻili.
