Dragon fruit, yomwe imadziwikanso kuti pitahaya kapena sitiroberi peyala, ndi chipatso cha kumadera otentha chomwe chimadziwika ndi khungu lake lofiira komanso zamkati zotsekemera, zamawanga.
Maonekedwe ake apadera komanso mphamvu zodziwika bwino za superfood zapangitsa kuti anthu azikonda zakudya komanso anthu osamala zaumoyo.
Mwamwayi, simuyenera kukhala kumadera otentha kuti musangalale ndi mapindu ambiri a chinjoka. M'malo mwake, mutha kuyipeza yatsopano kapena yozizira m'masitolo akuluakulu padziko lonse lapansi.
Nawa maubwino 7 azaumoyo a chinjoka, zonse kutengera umboni.
Zamkatimu
1. Wolemera mu Zakudya
Dragon fruit ili ndi ma calories ochepa koma imakhala ndi mavitamini ndi minerals ofunikira. Lilinso ndi michere yambiri yazakudya.
Tawonani za zakudya zofunika mu kapu imodzi (227-gram) yotumikira (1, 2):
- Zikalori: 136
- Puloteni: XMUMX magalamu
- Mafuta: XMUMX magalamu
- Zakudya zopatsa mphamvu: XMUMX magalamu
- ulusi: XMUMX magalamu
- Chitsulo: 8% ya RDI
- Magnesium: 18% ya RDI
- Vitamini C: 9% ya RDI
- Vitamini E: 4% ya RDI
Kupitilira michere yofunika, chinjoka chimapereka zinthu zopindulitsa za zomera monga ma polyphenols, carotenoids, ndi betacyanins (3).
Pitilizani Dragon fruit ili ndi ma calories ochepa koma imakhala ndi mavitamini ambiri, minerals ndi mankhwala opindulitsa a zomera monga polyphenols, carotenoids ndi betacyanins.
2. Angathandize Kulimbana ndi Matenda Osatha
Ma radicals aulere ndi mamolekyu osakhazikika omwe amawononga maselo, omwe angayambitse kutupa ndi matenda.
Njira imodzi yothanirana ndi izi ndikudya zakudya zokhala ndi antioxidant monga dragon fruit.
Antioxidants amagwira ntchito poletsa ma free radicals, kuteteza kuwonongeka kwa maselo ndi kutupa.
Kafukufuku akuwonetsa kuti zakudya zokhala ndi ma antioxidants zimatha kuteteza matenda osatha monga matenda amtima, khansa, shuga, ndi nyamakazi (4).
Dragon fruit ili ndi mitundu ingapo ya ma antioxidants amphamvu, kuphatikiza (5):
- Vitamini C: Kafukufuku wowonera apeza kulumikizana pakati pa kudya kwa vitamini C ndi chiopsezo cha khansa. Mwachitsanzo, kafukufuku wa anthu 120 adagwirizanitsa kudya kwambiri kwa vitamini C ndi kuchepa kwa khansa ya mutu ndi khosi (852).
- Betalains: Kafukufuku wamachubu oyesa awonetsa kuti ma betalain amatha kuthana ndi kupsinjika kwa okosijeni ndipo mwina kupondereza ma cell a khansa (7).
- Carotenoids: Beta-carotene ndi lycopene ndi mitundu ya zomera zomwe zimapatsa chinjoka mtundu wake wowoneka bwino. Zakudya zokhala ndi carotenoids zakhala zikugwirizana ndi chiopsezo chochepa cha khansa ndi matenda a mtima (8, 9, 10).
Ndikofunika kuzindikira kuti ma antioxidants amagwira ntchito bwino akamadyedwa mwachilengedwe m'zakudya osati m'mapiritsi kapena mawonekedwe owonjezera. M'malo mwake, zoonjezera za antioxidant zimatha kukhala ndi zotsatira zoyipa, ndipo sizikulimbikitsidwa kuti mutenge popanda kuyang'aniridwa ndi achipatala (11, 12).
Kumbali ina, dragon fruit imalimbikitsidwa kwambiri.
Pitilizani Dragon fruit ili ndi ma antioxidants monga vitamin C, beta-carotene, lycopene ndi betalain. Kafukufuku wagwirizanitsa zakudya zokhala ndi ma antioxidants ndi kuchepetsa chiopsezo cha matenda aakulu.
3. yodzaza ndi CHIKWANGWANI
Zakudya zopatsa thanzi ndi chakudya cham'mimba chomwe sichingagayike chomwe chimapereka mndandanda wambiri wazinthu zomwe zingapindule ndi thanzi.
Akuluakulu azaumoyo amalimbikitsa 25 magalamu a fiber patsiku kwa akazi ndi 38 magalamu kwa amuna. Monga ma antioxidants, ma fiber owonjezera sapereka maubwino azaumoyo monga fiber kuchokera kuzakudya (13, 14).
Pa 7 magalamu pa kutumikira, chinjoka chipatso ndi gwero labwino kwambiri la zakudya zonse (1).
Ngakhale CHIKWANGWANI mwina chimadziwika bwino chifukwa cha ntchito yake pakugayitsa chakudya, kafukufuku wasonyeza kuti amathanso kutengapo gawo poteteza matenda amtima, kuthana ndi matenda amtundu wa 2, komanso kukhala ndi thanzi labwino (13, 15, 16).
Ngakhale kafukufuku wochulukirapo akufunika, kafukufuku wina wowunikira akuwonetsa kuti zakudya zamafuta ambiri zimatha kuteteza ku khansa ya m'matumbo (17, 18, 19).
Ngakhale palibe maphunziro omwe adalumikiza zipatso za chinjoka kuzinthu izi, kuchuluka kwake kwa ulusi kungakuthandizeni kukwaniritsa zomwe mumalimbikitsa tsiku lililonse.
Komabe, ndikofunikira kuzindikira kuti zakudya zokhala ndi ulusi wambiri zimatha kukhala ndi zovuta zake, makamaka ngati mumakonda kudya zakudya zokhala ndi fiber zochepa. Kuti mupewe vuto la m'mimba, onjezerani pang'onopang'ono madyedwe anu a fiber ndi kumwa madzi ambiri.
Pitilizani Dragon fruit imapereka ma gramu 7 a fiber pakudya, zomwe zimapangitsa kukhala chisankho chabwino kwambiri chokwaniritsa zosowa zanu zatsiku ndi tsiku.
4. Imalimbikitsa Thumba Lathanzi
M'matumbo anu mumakhala tizilombo tosiyanasiyana tokwana 100 thililiyoni, kuphatikiza mitundu yopitilira 000 ya mabakiteriya (400).
Ofufuza ambiri amakhulupirira kuti gulu ili la tizilombo toyambitsa matenda likhoza kukhudza thanzi lanu. Kafukufuku wa anthu ndi nyama adalumikiza kusalinganika kwamatumbo ndi zinthu monga mphumu ndi matenda amtima (21).
Popeza chinjoka chili ndi ma prebiotic, chimatha kupititsa patsogolo mabakiteriya abwino m'matumbo (22).
Prebiotics ndi mtundu wina wa fiber womwe umalimbikitsa kukula kwa mabakiteriya athanzi m'matumbo.
Mofanana ndi ulusi uliwonse, matumbo anu sangathe kuwaphwanya. Komabe, mabakiteriya omwe ali m'matumbo anu amatha kuwagaya. Amagwiritsa ntchito fiber ngati gwero la kukula ndipo mumapeza phindu.
Makamaka, chinjoka chipatso makamaka amalimbikitsa kukula kwa mabanja awiri a thanzi mabakiteriya: lactic acid mabakiteriya ndi bifidobacteria (22, 23, 24).
Kudya pafupipafupi kwa prebiotics kumachepetsa chiopsezo cha matenda am'mimba komanso kutsekula m'mimba. Izi ndichifukwa choti ma prebiotic amalimbikitsa kukula kwa mabakiteriya abwino, omwe ofufuza amati amatha kupitilira zoyipa (13, 25).
Mwachitsanzo, kafukufuku wa apaulendo adawonetsa kuti kutsekula m'mimba kwa apaulendo kunali kochepa komanso kocheperako mwa iwo omwe amamwa ma prebiotics asanachitike komanso paulendo wawo (13).
Kafukufuku wina akuwonetsanso kuti ma prebiotics amatha kusintha zizindikiro za matenda otupa komanso khansa ya m'matumbo. Tsoka ilo, zotsatirazi ndizosagwirizana (13, 25).
Ngakhale kuti kafukufuku wambiri wokhudza ma prebiotics ndi abwino, kafukufuku wokhudzana ndi ntchito ya prebiotic ya dragon fruit amangokhala ndi maphunziro a test tube. Maphunziro ochulukirapo akufunika kuti adziwe zotsatira zake zenizeni pamatumbo.
Pitilizani Dragon fruit imatha kulimbikitsa kukula kwa mabakiteriya athanzi m'matumbo, omwe amalumikizidwa ndi matumbo athanzi.
5. Imalimbitsa chitetezo chanu cha mthupi
Kukhoza kwa thupi lanu kulimbana ndi matenda kumatsimikiziridwa ndi zinthu zingapo, kuphatikizapo ubwino wa zakudya zanu.
Vitamini C ndi carotenoids zomwe zili mu dragon fruit zitha kulimbikitsa chitetezo cha mthupi komanso kupewa matenda poteteza maselo anu oyera amagazi kuti asawonongeke (26, 27).
Maselo oyera a m’magazi a m’thupi lanu amaukira ndi kuwononga zinthu zovulaza. Komabe, amatha kuwonongeka mwachangu (26, 27).
Monga ma antioxidants amphamvu, vitamini C ndi carotenoids amatha kusokoneza ma radicals aulere ndikuteteza maselo anu oyera kuti asawonongeke.
Pitilizani Kudya kwambiri kwa dragon fruit ndi vitamini C ndi carotenoids kumatha kukhala ndi mphamvu zolimbitsa thupi.
6. Akhoza Kuonjezera Miyeso Yotsika ya Iron
Dragon fruit ndi imodzi mwa zipatso zochepa zomwe zili ndi iron.
Iron imagwira ntchito yofunika kwambiri pakunyamula mpweya m'thupi lanu. Zimagwiranso ntchito yofunika kwambiri pakusintha chakudya kukhala mphamvu (28).
Tsoka ilo, anthu ambiri sapeza ayironi mokwanira. M'malo mwake, pafupifupi 30% ya anthu padziko lapansi ali ndi vuto la iron, zomwe zimapangitsa kuti ikhale yosowa kwambiri padziko lonse lapansi (29).
Pofuna kuthana ndi chitsulo chochepa, ndikofunika kudya zakudya zosiyanasiyana zomwe zili ndi iron. Chitsulo chochuluka ndi nyama, nsomba, nyemba, mtedza ndi mbewu.
Chipatso cha Dragon chikhoza kukhala njira ina yabwino, chifukwa gawo limodzi limakhala ndi 8% yazomwe mumadya tsiku lililonse (RDI). Mulinso vitamini C, amene amathandiza thupi lanu kuyamwa ayironi (28).
Pitilizani Dragon fruit imapatsa chitsulo ndi vitamini C, kuphatikiza komwe kungathandize kuti thupi lanu lizitha kuyamwa bwino mchere wofunikirawu.
7. Gwero Labwino la Magnesium
Dragon fruit imapereka magnesium yambiri kuposa zipatso zambiri, ndi 18% ya RDI yanu mu kapu imodzi.
Pafupifupi, thupi lanu lili ndi 24g ya magnesium, kapena pafupifupi ola imodzi (30).
Ngakhale izi zimawoneka ngati zazing'ono, mcherewu umapezeka m'maselo anu onse ndipo umatenga nawo mbali pazochita zopitilira 600 zofunika m'thupi lanu (31).
Mwachitsanzo, imatenga nawo gawo pazofunikira pakuwonongeka kwa mphamvu, kutsika kwa minofu, kupanga mafupa komanso kupanga DNA (30).
Maphunziro ochulukirapo akufunika, koma ena akuwonetsa kuti kudya kwambiri kwa magnesium kumatha kuchepetsa chiwopsezo cha matenda amtima ndi sitiroko (32).
Kafukufuku wawonetsanso kuti kupeza magnesium yokwanira muzakudya zanu kumalimbikitsa thanzi la mafupa (33, 34).
Pitilizani Chipatso cha Dragon ndi gwero labwino kwambiri la magnesium, michere yofunikira pakuchitapo kanthu kopitilira 600 mthupi lanu.
Momwe Mungadyere Chipatso cha Dragon
Ngakhale kuti khungu lachikopa la chinjoka likhoza kukhala loopsya, kudya chipatsochi n'kosavuta.
Chinyengo ndicho kupeza yomwe yakhwima bwino.
Chipatso cha chinjoka chosapsa chidzakhala chobiriwira. Yang'anani yomwe ili yofiira kwambiri. Madontho ena ndi abwinobwino, koma kuwonda kwambiri kumatha kuwonetsa kuti akucha. Monga mapeyala ndi kiwi, zipatso za chinjoka zakupsa ziyenera kukhala zofewa koma osati mushy.
Umu ndi momwe mungadyere dragon fruit:
- Pogwiritsa ntchito mpeni wakuthwa, dulani pakati.
- Tengani chipatsocho ndi supuni, kapena chiduleni mu cubes podula mizere yolunjika ndi yopingasa mu zamkati popanda kudula pakhungu. Dinani kumbuyo kwa khungu kuti muwonetse ma cubes ndikuwachotsa pogwiritsa ntchito supuni kapena zala zanu.
- Kuti musangalale, yonjezerani ku saladi, smoothies ndi yogurts, kapena ingodyani nokha.
Mutha kupezanso zipatso za chinjoka m'gawo lachisanu la malo ogulitsira zakudya, zopukutidwa kale ndikudulidwa kukhala ma cubes. Iyi ndi njira yabwino pazakudya zopatsa thanzi zomwe zimanyamula nkhonya yodzaza ndi michere.
Pitilizani Chipatso cha Dragon ndi chosavuta kukonzekera ndipo chimatha kudyedwa chokha kapena kuwonjezeredwa ku saladi, smoothies ndi yogurt.
Chotsatira chomaliza
Dragon fruit ndi chipatso chokoma cha kumadera otentha chomwe muyenera kuyesetsa.
Imakoma modabwitsa, imawonjezera mtundu wamtundu ku mbale yanu, ndipo imapereka zakudya zofunika, ulusi wa prebiotic, ndi zopangira zopindulitsa za zomera. - zonse mu gawo lochepa la calorie.
Ngati mukuyang'ana kuti muwonjezere kusiyanasiyana kwa zipatso zanu, dragon fruit ndi njira yokoma yokhala ndi thanzi labwino.
