Iinzuzo zeWatermelon - Ixabiso leSondlo kunye neengozi zeWatermelon

Akukho nto indikhumbuza ihlobo njengevatala ebomvu enamanzi kwaye ehlaziyayo. I-Watermelon, ehambelana kakuhle nesonka samasi ngeentsuku ezishushu zasehlotyeni, nayo ibe ngumxholo weengxoxo malunga nokuba sisiqhamo okanye imifuno. Ivatala (Citrullus lanatus) sisiqhamo esikhulu, esiswiti esisuka eMzantsi Afrika. Imelon, ithanga, ithanga ve netyhukhamba inxulumene ne. Izele zizixa eziphezulu zamanzi nezondlo. Ngaphandle koku, ivatala ineekhalori eziphantsi kwaye sisiqhamo esihlaziya ngendlela emangalisayo. Iqulethe i-citrulline kunye ne-lycopene, iikhompawundi ezimbini zezityalo ezinamandla. Iinzuzo zevatala zivela kwezi zixhobo zimbini zezityalo ezibalulekileyo.

Izibonelelo ze-watermelon zibandakanya ezinye izibonelelo ezininzi ezifana nokunciphisa uxinzelelo lwegazi, ukuphucula ukuvakalelwa kwe-insulin kunye nokunciphisa intlungu yemisipha. Ngelixa ityiwa kakhulu, inokukhenkcezwa, yenziwe ijusi, okanye yongezwe kwi-smoothies.

Ixabiso lesondlo seWatermelon

Ivatala, equlethe ubukhulu becala amanzi kunye neecarbohydrates, ineekhalori eziphantsi kakhulu. Iqulethe phantse iprotheni okanye amafutha. Ixabiso lesondlo se-100 grams ye-watermelon ngolu hlobo lulandelayo;

• Iikhalori: 30
• Amanzi: 91%
• Iiprotheni: 0.6 gram
• Iikhabhoni: 7,6 gram
• Iswekile: 6.2 grams
• Ifayibha: 0,4 grams
• Amafutha: 0,2 grams

Umxholo wekhabhohayidrethi wevatala

Iqulethe i-12 grams ye-carbohydrates ngekomityi nganye, ivatala iqulethe ubukhulu becala iicarbohydrates ezifana ne-glucose, i-fructose kunye ne-sucrose. iiswekile ezilulayi. Ikwabonelela ngezixa ezincinci zefayibha. Isalathisi se-glycemic se-watermelon sihluka phakathi kwe-72-80. Oku kwakhona ixabiso eliphezulu.

Umxholo weFiber wevatala

Ivatala ayinayo ifayibha. I-100-gram ukukhonza inika kuphela i-0.4 grams yefiber. Kodwa ngenxa yomxholo wefructose, FODMAP oko kukuthi, iphezulu kwi-fermentable short-chain carbohydrates. Ukutya amanani aphezulu e-fructose kunokubangela iimpawu ezingathandekiyo zokugaya ukutya kubantu abangakwaziyo ukugaya ngokupheleleyo, njengabo bane-fructose malabsorption.

Iivithamini kunye neeminerali ezifumaneka kwivatala

• Ivithamini C: Entle Ivithamin C I-Watermelon ibalulekile kwimpilo yolusu kunye nokusebenza komzimba.
• Potassium: Le minerali ibalulekile kulawulo lwegazi kunye nempilo yentliziyo.
• Ubhedu: Le minerali ifumaneka kwixabiso eliphezulu ekutyeni kwezityalo.
• Ivithamin B5: Le vithamini, ekwabizwa ngokuba yi-pantothenic acid, ifumaneka phantse kuko konke ukutya.
• IVithamin A: Esi siqhamo sihlaziyayo siyawunceda umzimba wakho ivithamin A ndingafumana, beta-carotene Ine.

Iikhompawundi zezityalo ezifumaneka kwivatala

Ingumthombo obuthathaka we-antioxidants xa kuthelekiswa nezinye iziqhamo. Nangona kunjalo, isityebi kwi-lycopene, i-citrulline amino acid kunye ne-antioxidant.

• Citrulline: Ivatala yeyona ndawo ityebileyo yokutya eyaziwayo yecitrulline. Esona sixa siphezulu sifumaneka kwiqokobhe elimhlophe elijikeleze inyama. emzimbeni i-citrullineIguqulwa ibe yi-amino acid arginine ebalulekileyo. Zomibini i-citrulline kunye ne-arginine zidlala indima ebalulekileyo kwi-synthesis ye-nitric oxide, enceda ukunciphisa uxinzelelo lwegazi ngokukhulula imithwalo yegazi.

• I-Lycopene: I-Watermelon yenye yezona mithombo zibalaseleyo ze-lycopene, i-antioxidant enamandla enoxanduva lombala wayo obomvu. Ivatala entsha ingcono kunetumata lycopene ngumthombo.

• IiCarotenoids: I-Carotenoids yiklasi yeekhompawundi zezityalo ezibandakanya i-alpha-carotene kunye ne-beta-carotene, ethi imizimba yethu iguqule ibe yi-vitamin A.

• I-Cucurbitacin E: I-Cucurbitacin E isityalo esine-antioxidant kunye ne-anti-inflammatory effects.

Iinzuzo zeWatermelon

• yehlisa uxinzelelo lwegazi

I-Citrulline kunye ne-arginine efunyenwe kwi-watermelon inceda ekuveliseni i-nitric oxide. I-nitric oxide yi-molecule yegesi ebangela ukuba izihlunu ezincinci kwimithambo yegazi ziphumle kwaye zande. Oku kwehlisa uxinzelelo lwegazi. Ukutya ivatala kunciphisa uxinzelelo lwegazi kunye nokuqina komthambo kubantu abanoxinzelelo lwegazi oluphezulu.

• Yephula ukumelana ne-insulin

I-insulin ekhutshelwe emzimbeni yihomoni ebalulekileyo kwaye idlala indima ekulawuleni iswekile yegazi. ukumelana ne-insulinYimeko apho iiseli ziyakwazi ukumelana nemiphumo ye-insulin. Oku kubangela ukuba izinga leswekile yegazi linyuke. Amanqanaba aphezulu eswekile yegazi nawo abangela ukukhula kwesifo seswekile. I-Arginine enikezelwa kwesi siqhamo inceda ukunciphisa ukuxhathisa kwe-insulin.

• Yehlisa ukuqaqamba kwezihlunu emva kokuzivocavoca

Ubuhlungu bemisipha yimpembelelo yecala lokuzilolonga ngamandla. Olunye uphando lubonise ukuba ijusi yevatala iyasebenza ekunciphiseni ubuhlungu bemisipha emva kokusebenza.

• Iyahlangabezana neemfuno zamanzi zomzimba

Ukusela amanzi yindlela ebalulekileyo yokufaka amanzi emzimbeni. Ukutya ukutya okunomthamo wamanzi aphezulu nako kongeza amanzi emzimbeni. Ivatala inomthamo ophezulu wamanzi, 91%. Ukongezelela, umthamo wamanzi ophezulu weziqhamo kunye nemifuno yenza ukuba uzive ugcwele.

• Isebenza ekuthinteleni umhlaza

Abaphandi baye bavavanya i-lycopene kunye nezinye iikhompawundi zezityalo ezifumaneka kwivatala ngeziphumo zabo zokuchasa umhlaza. Kuye kwafunyaniswa ukuba i-lycopene ikhusela ezinye iintlobo zomhlaza. Kuxelwa ukuba kunciphisa umngcipheko womhlaza ngokunciphisa i-insulin-like growth factor (IGF), iprotheni edlala indima ekuhlukaneni kweeseli. Amanqanaba aphezulu e-IGF adityaniswa nomhlaza.

• Iluncedo kwimpilo yentliziyo

Isondlo kunye neendlela zokuphila zinciphisa umngcipheko wokuhlaselwa yintliziyo kunye ne-stroke ngokunciphisa uxinzelelo lwegazi kunye namanqanaba e-cholesterol. Izondlo ezininzi kwivatala zineenzuzo ezithile kwimpilo yentliziyo. Uphononongo lubonisa ukuba i-lycopene inokunceda ukunciphisa i-cholesterol kunye noxinzelelo lwegazi. Ezinye iivithamini kunye neeminerali kwesi siqhamo zikwaluncedo kwintliziyo. Ezi ziivithamini A, B6, C; nemagniziyam ve potassium iiminerali.

• Ukunciphisa ukuvuvukala kunye noxinzelelo lwe-oxidative

Ukuvuvukala ngumqhubi omkhulu wezifo ezininzi ezingapheliyo. I-Watermelon inceda ekunciphiseni ukudumba kunye nomonakalo we-oxidative njengoko ityebile kwi-anti-inflammatory antioxidants i-lycopene kunye ne-vitamin C. Njenge-antioxidant, i-lycopene iluncedo kwimpilo yengqondo. Umzekelo, Isifo sika-AlzheimerIbambezela ukuqala kunye nokuqhubela phambili kwesi sifo.

• Ikhusela ukuwohloka kwe-macular

I-Lycopene ifumaneka kwiindawo ezahlukeneyo zamehlo. Ikhusela umonakalo we-oxidative kunye nokuvuvukala. Kwakhona kuxhomekeke kwiminyaka ukwehla kwe-macular (AMD) iyathintela. Le yingxaki yamehlo eqhelekileyo enokubangela ubumfama kubantu abadala.

Iinzuzo zeWatermelon kuLusu

• Iphelisa ukutshiswa lilanga kunye nerhashalala.
• Iqinisa ulusu.
• Ikhusela ukuguga kwesikhumba.
• Inceda ukususa iiseli zolusu ezifileyo.
• Ithambisa ulusu.
• Ukunciphisa ukucaphuka kwesikhumba.

Iinzuzo zeWatermelon kwiNwele

• Ikhawulezisa ukukhula kweenwele ngokuvuselela ukujikeleza kwegazi kwi-scalp.
• Ithintela ukulahleka kweenwele.
• Ikhusela iziphelo zeenwele ekuqhekekeni.
• Ithambisa isikhumba sentloko kwaye siyithintele ukuba yome.

Iinzuzo zeWatermelon Ngexesha Lokukhulelwa

• Yehlisa umngcipheko we-preeclampsia

Ityebile kwi-lycopene, enika umbala obomvu kwivatala, iitumato kunye neziqhamo ezinombala ofanayo kunye nemifuno. I-Lycopene yehlisa umngcipheko we-preeclampsia ukuya kuthi ga kwi-50%.

I-Preeclampsia yingxaki yokukhulelwa eyenza uxinzelelo lwegazi oluphezulu kunye nokulahlekelwa kweprotheni kumchamo. Ngomnye wezona zizathu zibalulekileyo zokuzalwa ngaphambi kwexesha.

• Ukunciphisa umngcipheko weengxaki ngexesha lokukhulelwa

Ngexesha lokukhulelwa, iimfuno zabasetyhini zemihla ngemihla zanda. Kwangaxeshanye, ukugaywa kuphinda kuthothe. Ngenxa yezi nguqu zimbini, abasetyhini abakhulelweyo basengozini yokuphelelwa ngamanzi emzimbeni. Oku kunokubangela ukuqunjelwa okanye i-hemorrhoids ngexesha lokukhulelwa. Isiqulatho samanzi esityebileyo se-watermelon sinceda abafazi abakhulelweyo ukuba bahlangabezane neemfuno zabo zokwanda kwamanzi. Oku akuyonto ikhethekileyo kwivatala. Isebenza kuso nasiphi na isiqhamo okanye imifuno etyebileyo emanzini, njengetumata, iikomkomere, amaqunube, izucchini kunye ne-broccoli.

Ukutya ivatala ngexesha lokukhulelwa ngokuqhelekileyo kukhuselekile. Kodwa ivatala ityebile ngokulinganayo kwicarbohydrates kwaye iphantsi kwifiber. Oku kunokubangela ukuba amanqanaba eswekile yegazi anyuke. Ngoko ke, abafazi abanesifo sikashukela esele ikhona okanye abahlakulela amanqanaba aphezulu eshukela ngexesha lokukhulelwa - eyaziwa ngokuba yi-gestational diabetes - kufuneka bagweme ukutya inani elikhulu le-watermelon.

Njengazo zonke iziqhamo, ivatala kufuneka ihlanjwe ngocoselelo phambi kokuba inqunyulwe kwaye ityiwe ngoko nangoko. Ukunciphisa umngcipheko wetyhefu yokutya, abafazi abakhulelweyo kufuneka bakuphephe ukutya i-watermelon ekwiqondo lokushisa elingaphezulu kweeyure ezi-2.

Ubungozi beWatermelon

Ivatala sisiqhamo esithandwa ngabantu abaninzi, kwaye abantu abaninzi banokusitya ngaphandle kwengxaki. Nangona kunjalo, ukutya ivatala kunokubangela ukuphazamiseka okanye iingxaki zokugaya ukutya kwabanye abantu.

• ukwaliwa kweevatala

Ukwaliwa yivatala kunqabile kwaye kudla ngokunxulunyaniswa ne-oral allergy syndrome kubantu abanovelwano kwi-pollen. Iimpawu zokwaliwa; Izibonakalisa njengokurhawuzelelwa komlomo nomqala, kunye nokudumba kwemilebe, umlomo, ulwimi, umqala okanye iindlebe.

• ityhefu yevatala

Iziqhamo ezikhuliswe emhlabeni, ezifana neevatala kunye neevatala, zinokubangela ityhefu ekutyeni ngenxa yentsholongwane yeListeria, ekwazi ukubumbeka esikhumbeni kwaye isasazeke enyameni yesiqhamo. Ukuhlamba ixolo levatala phambi kokutya kuya kunciphisa umngcipheko. Kuphephe kananjalo ukutya ivatala engakhange igodoliswe, ifakwe efrijini, okanye ingekapakishwa.

• FODMAP

I-Watermelon iqulethe ixabiso eliphezulu le-fructose, uhlobo lwe-FODMAP abanye abantu abanako ukugaya. IiFODMAP ezifana nefructose ukudumba, igesi, isisu esibuhlungu, urhudo kunye ukuqhina Ibangela iimpawu ezingathandekiyo zokwetyisa ezifana: Abantu abanomdla kwi-FODMAPs, njengabo bane-inflammation bowel syndrome (IBS), akufanele badle esi siqhamo.

Ngaba iWatermelon yimifuno okanye iSiqhamo?

Ivatala ithathwa njengesiqhamo kunye nemifuno. Sisiqhamo kuba sikhula kwiintyatyambo kwaye siswiti. Yimifuno kuba iqokelelwa endle njengeminye imifuno kwaye lilungu lentsapho enye ne-cucumber kunye ne-zucchini.

Indlela yokukhetha iWatermelon?

• Thenga ivatala eqinile kwaye elinganayo, engenamanxeba, amanxeba okanye amanxeba. Nakuphi na ukumila okungaqhelekanga okanye ukuvela kwesiqhamo kuthetha ukuba isiqhamo sifumana imiyinge engonelanga yelanga okanye amanzi.
• Isiqhamo kufuneka sibenzima ngokobukhulu baso. Oku kubonisa ukuba izele ngamanzi kwaye ngoko ivuthiwe.
• Ivatala elungileyo iluhlaza bumnyama kwaye ikhangeleka ibuthuntu. Ukuba iyamenyezela, ungayithengi.

Indlela yokugcina iWatermelon?

• I-watermelon enganqunyulwanga ingagcinwa kwifriji ukuya kwiveki. Qaphela ukuba ungagcini isiqhamo esingaphantsi kwe-4 degrees kuba ukulimala kwisiqhamo kunokwenzeka.
• Ukuba awuyi kuyisebenzisa ngokukhawuleza, faka i-watermelon esikiweyo kwisitya esigqunyiweyo kwaye uyifake efrijini ukuya kwiintsuku ezintathu okanye ezine.

Iinzuzo zevatala azikhawulelwanga kwiziqhamo zayo kuphela. Ijusi yevatala, imbewu kunye namaxolo ayo aluncedo kakhulu. Abo banomdla banokuwafunda la manqaku.

• Iinzuzo zejusi yevatala

• Iinzuzo zembewu yevatala

Umthombo: 1, 2