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Tag: Fruit

Iyo mamey muchero: sumo yeiyi exotic gem yezvisikwa

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Med Doc
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Mamey muchero : Inozivikanwawo nezita rayo resainzi, Pouteria sapotaMamey sapote rudzi rwemuti unowanikwa muMexico yose neCentral America.

Inobereka yakakura michero ine ruvara rwakapfava, rwakapfava, ruvara rweorenji rwakajeka, uye kunaka kwakasiyana kunowanzofananidzwa nembambaira, manhanga, uye maapricot.

Mukuwedzera pakunaka uye nyore kudya, izvi muchero tropical ine kudya kunovaka muviri uye inogona kuve yakabatana neakawanda angangoita mabhenefiti ehutano.

Heano 6 yemabhenefiti makuru emamey muchero.

mamey fruit

1. Kupfuma mune zvinovaka muviri

Mamey muchero ane hutano hwakanyanya uye ane akakosha huwandu hwefiber, mavhitaminzi nemaminerari mune yega yega inoshumira.

Kapu imwe (175 magiramu) yemuchero mamey mbishi inopa (1):

  • Macalorie: 217
  • Mapuroteni: 2,5 gramu
  • Mafuta: 1 giramu
  • Makakanje: 56 gramu
  • fibers: 9,5 gramu
  • Vhitamini B6: 74% yemutengo wezuva nezuva (DV)
  • Vhitamini C: 45% yeVQ
  • Mhangura: 41% yeVQ
  • Vitamin E: 25% yeVQ
  • Potassium: 17% yeVQ
  • Riboflavin: 16% yeVQ
  • Niacin: 16% yeVQ
  • Manganese: 16% yeVQ
  • Pantothenic asidhi: 14% yeVQ
  • Simbi 8% yeVQ

Mamey chibereko chakanyanya kupfuma muvhitamini B6, vhitamini inonyungudika mumvura inobatanidzwa muprotein metabolism, basa rehuropi, hutano hwekudzivirira uye nezvimwe (2).

Iyo zvakare yakanaka sosi yevhitamini C, micronutrient inodzivirira kubva kuzvimba uye kukuvara kwesero (3).

Pamusoro pezvo, mamey muchero unotakurwa nemhangura, iyo muviri wako unoda kuburitsa masero matsvuku eropa uye matishu anobatana (4).

2. May Kutsigira Digestive Health

Iine 9,5 magiramu efayibha mukapu yega yega (175 gramu), kuwedzera mamey muchero pakudya kwako inzira yakanaka yekuchengetedza kugaya kwako kushanda zvakanaka (1).

Fiber inofamba zvishoma nezvishoma nemuviri isingagayiwe, ichibatsira kuwedzera kuwanda kuzvituru kuti ive nyore kufamba (5).

Zvidzidzo zvinoratidza kuti kuwedzera fiber yako yekudya kunogona kuwedzera bowel kufamba frequency uye kunatsiridza stool kuenderana kudzivirira kuvimbiswa (5, 6, 7).

Pamusoro pezvo, kudya chikafu chepamusoro-fiber kunogona kudzivirira kubva kune mamwe matambudziko senge hemorrhoids kana diverticulitis, mamiriro anoonekwa nekuzvimba kwehomwe diki dziri murukuvhute rwegumbo rekudya (5).

3. Inobatsira kuchengetedza hutano hweganda

Nekuda kwehupfumi hwayo hwekudya, mamey muchero anogona kupa akawanda evhitamini, zvicherwa uye antioxidants muviri wako unoda kuchengetedza ganda rako richipenya uye rakatsetseka.

Iyo inonyanya kupfuma muvhitamini C, iyo inokurudzira kuumbwa kwe collagen, rudzi rweprotein inokurudzira kusimba kweganda uye inononoka zviratidzo zvekuchembera (8, 9).

Vitamin C inogonawo kukurudzira kupora kweronda, kuderedza kuzvimba, uye kudzivirira kubva kune ultraviolet (UV)-induced ganda kukuvara (8).

Pamusoro pezvo, mamey muchero ndiyo yakanakisa sosi yevhitamini E, micronutrient inowanikwa muzvigadzirwa zvekuchengetedza ganda nekuda kweiyo antioxidant yemukati.

Vitamin E inowanzoshandiswa kukurumidza kupora maronda, kuderedza mburwa, uye kurapa mamiriro akaita seatopic dermatitis uye psoriasis (10).

4. Inodzivirira kupererwa neropa

Anemia chirwere chinokanganisa kukwanisa kwemuviri kuburitsa masero matsvuku, zvichikonzera zviratidzo zvakaita sekuneta, kuneta, mbambo dzezvipikiri, uye kutadza kufema zvakanaka (11).

Mamey muchero wakapfuma mune akati wandei mavhitamini uye zvicherwa izvo muviri wako unoda kugadzira masero matsvuku eropa, anosanganisira iron, mhangura, uye vhitamini B6 (1).

Kushaikwa mune chero yeaya akakosha mamicronutrients anogona kuderedza huwandu hweane hutano masero matsvuku eropa mumuviri wako, izvo zvinogona kukonzera anemia (12, 13, 14).

Nechikonzero ichi, kunakidzwa nemichero yemamey sechikamu chekudya kwakaringana kunogona kuve nechokwadi chekuti unowana mavhitamini nemaminerari aunoda kudzivirira anemia.

5. May Kuvandudza Utano Hwemwoyo

Iine yakawanda fiber, potasium, uye antioxidants mune yega yega inoshumira, mamey muchero anogona kuva nesimba rakasimba pahutano hwemoyo.

Fiber inonyanya kubatsira. Inogona kuderedza zvakanyanya cholesterol mazinga, yakakosha njodzi yechirwere chemoyo (5, 15).

Uyezve, ongororo yezvidzidzo zve18 yakawana kuti kudya kwakawanda fiber - kunyanya iyo kubva muchero - inogona kunge yakabatana nenjodzi yakaderera yekuva nechirwere chemoyo (16).

Potassium, imwe mineral inowanikwa mumamey muchero, inobatsirawo kudzora chiyero chemvura uye BP (17).

Kuwana potassium yakakwana mukudya kwako nekudya zvokudya zvinovaka muviri semamey michero zvinogona kubatsira kudzivirira kukwira kweropa uye kudzivirira kubva kuchirwere chemwoyo (18).

Pamusoro pezvo, mamey muchero wakapfuma mune antioxidants, izvo zvinoderedza oxidative kusagadzikana, kurerutsa kuzvimba, uye kudzivirira chirwere chemoyo (19, 20).

6. Inovandudza hutachiona

Mamey muchero ndiyo yakanakisa sosi yevhitamini C, an antioxidant inogona kutsigira immune system.

Muchokwadi, kutsvagisa kunoratidza kuti vhitamini C inogona kuvandudza kusadzivirirwa nekudzikisira kuzvimba, kusaita zvinokuvadza mahara radicals, kusimbisa digestive turakiti chipingamupinyi, uye nekusimudzira kugadzirwa kwemasero edziviriro (21).

Imwe tsvagiridzo inoratidza kuti vhitamini C inogona zvakare kupfupisa nguva yechando uye kudzivirira mamwe marudzi ezvirwere zvekufema (22).

Zvisinei, zvidzidzo zvakawanda zvinotarisa pane vhitamini C yekuwedzera pane zvekudya. Saka nekudaro, kutsvagisa kwakawanda kunodiwa pamusoro pekuti zvikafu zvine vhitamini C-senge mamey muchero zvingakanganisa sei kusadzivirirwa.

Nekudaro, mamey muchero ane zvimwe zvinovaka muviri zvakati wandei zvinosanganisira immune cell kugadzirwa, kusanganisira vhitamini E, vhitamini B6, uye mhangura (2, 23, 24).

Izvo zvakakosha

Mamey muchero chikafu chemunzvimbo dzinopisa chinozivikanwa nekunaka kwacho kwakasiyana uye magadzirirwo.

Pamusoro pekupa muyero une hutano hwefiber, mhangura, uye mavhitaminzi B6 neC mukushumira kwega kwega, inogona kupa hutano hwakati wandei.

Kunyanya, kuwedzera mamey michero pakudya kwako kunogona kubatsira kusimbisa immune system, kukurudzira kugara, kudzivirira anemia, uye kutsigira hutano hwemoyo wako neganda.

Passion Chibereko 101 - Zvese Zvaunoda Kuziva

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Alice Garnier
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Passion muchero muchero unovaka muviri wemunzvimbo dzinopisa uri kukura mukuzivikanwa, kunyanya pakati pevanhu vane hutano.

Pasinei nekukura kwayo kudiki, yakapfuma mune antioxidants, mavhitamini uye chirimwa makomisheni anogona kubatsira hutano hwako.

Hezvino zvese zvaunoda kuziva nezve passion fruit.

Passion chibereko 101

Chii chinonzi passion fruit?

Passion muchero muchero we Passionflower muzambiringa, rudzi rweruva rekuda. Iine goko rekunze rakaomarara uye ine muto, izere mhodzi.

Kune mhando dzakawanda dzinosiyana muhukuru uye ruvara. Purple uye yellow marudzi anonyanya kuwanikwa, kusanganisira:

  • Passiflora edulis. Iwo madiki akatenderera kana oval michero ine ganda repepuru.
  • Passiflora flavicarpa. Rudzi urwu rwakaurungana kana kuti oval rine ganda reyellow uye kazhinji kacho kakurembe kupfuura rudzi rwepepuru.

Kunyangwe iri muchero wekupisa, mamwe marudzi anogona kurarama munzvimbo dzinopisa.

Nechikonzero ichi, anorimwa pasi rose uye zvirimwa zvinogona kuwanikwa muAsia, Europe, Australia, uye South neNorth America.

pfupiso

Passion muchero muchero wekupisa kwepasi unorimwa pasi rose. Iine goko rakaoma, rine ruvara uye ine muto, izere mhodzi. Mhando dzepepuru neyero ndidzo dzinonyanya kuwanda.

Passion muchero unovaka muviri zvikuru

Passion muchero ndiyo yakanaka sosi yezvinovaka muviri, kunyanya vhitamini C uye provitamin A.

Muchero umwechete wepepuru passion une ():

  • Macalorie: 17
  • fibers: 2 gramu
  • Vhitamini C: 9% yeDay Value (DV)
  • Vhitamini A: 8% yeVQ
  • Simbi: 2% yeDV
  • Potassium: 2% yeDV

Kunyangwe izvi zvingaite senge zvisingaite, ramba uchifunga kuti aya ndiwo makoshero emuchero diki diki une macalorie gumi nemanomwe chete. Calorie yecalorie, inzvimbo yakanaka yefiber, vhitamini C uye vhitamini A.

Iyo zvakare yakapfuma mune inobatsira chirimwa makomisheni, kusanganisira carotenoids uye polyphenols.

Muchokwadi, imwe ongororo yakawana kuti chido chemuchero chaive chakakwira mumapolyphenols kupfuura mimwe michero yakawanda yekupisa, kusanganisira lychee, lychee, mango, uye pineapple ().

Uyezve, chido chechibereko chinopa zvishoma zvesimbi.

Muviri wako kazhinji hautore iron kubva muzvirimwa zvakanyanya. Nekudaro, iyo iron muchero muchero ine yakawanda yevhitamini C, inozivikanwa kuvandudza kutorwa kwesimbi ().

pfupiso

Passion muchero itsime rakanaka refiber, vhitamini C uye vhitamini A. Calorie yekoriori, muchero wakapfuma.

Hutano hunobatsira hwechishuwo muchero

Nekuda kweiyo stellar nutritional profile, chido chechibereko chinogona kupa hutano hwakasiyana-siyana.

Yakapfuma mune antioxidants

chengetedza muviri wako kubva kumahara radicals, ari mamorekuru asina kugadzikana anogona kukuvadza maseru ako kana aripo muhuwandu hukuru ().

Passion chibereko chine akawanda antioxidants. Kunyanya, yakapfuma muvhitamini C, beta-carotene uye polyphenols.

Polyphenols zvimiti zvemiti zvine huwandu hwe antioxidant uye anti-inflammatory effects. Izvi zvinoreva kuti vanogona kuderedza njodzi yako yekuzvimba kusingaperi uye mamiriro akaita sechirwere chemoyo (,,,).

Vitamin C yakakosha antioxidant yaunofanirwa kuwana kubva mukudya kwako. Inotsigira immune system yako uye kuchembera kune hutano (,,,,,).

Beta-carotene inokoshawo antioxidant. Muviri wako unoushandura kuita vhitamini A, yakakosha pakuchengetedza.

Zvokudya zvakakwirira mumiti-based beta-carotene zvakabatanidzwa kune ngozi yakaderera yemamwe kenza, kusanganisira prostate, colon, dumbu, uye zamu (,,,,,,).

Mbeu yemichero yePassion yakapfuma mu piceatannol, polyphenol inogona kuvandudza insulin senitivity muvarume vakafuta, zvichiita kuderedza njodzi yechirwere cheshuga chechipiri kana ichitorwa sekuwedzera ().

Yakanaka sosi yekudya fiber

Imwe kushumirwa kwechido muchero inopa anenge 2 magiramu efiber, iyo yakawanda kune muchero mudiki akadaro.

Fiber yakakosha pakuchengetedza ura hwako huine hutano uye kudzivirira kuvimbiswa, asi vanhu vazhinji havaidye zvakakwana ().

Soluble fiber inobatsira kunonoka kugaya kwechikafu chako, izvo zvinogona kudzivirira shuga yeropa spikes ().

Zvokudya zvinosanganiswawo nengozi yakaderera yezvirwere, kusanganisira chirwere chemwoyo, chirwere cheshuga uye kufutisa ().

pfupiso

Passion chibereko chakapfuma mune antioxidants uye chikafu fiber. Zvokudya zvakapfuma mune izvi zvinovaka muviri zvakabatanidzwa nengozi yakaderera yezvirwere zvakaita sechirwere chemoyo uye chirwere cheshuga.

Passion fruit peel supplement inogona kuderedza kuzvimba

Iyo yakakwira antioxidant yemukati yemuchero muchero peels inogona kuvapa yakasimba anti-kuzvimba mhedzisiro kana ichitorwa sekuwedzera.

Chidzidzo chidiki chakatarisa mhedzisiro yepepuru passion fruit peel supplement pazviratidzo zveasthma kwemavhiki mana ().

Boka rakatora chekuwedzera rakaona kudzikiswa kwekufema, kukosora, uye kupfupika kwekufema.

Mune chimwe chidzidzo muvanhu vane matambudziko emabvi, avo vakatora yepepuru passion fruit peel extract vakashuma kurwadza kushoma uye kuoma mumajoini avo pane avo vasina kutora chekuwedzera ().

Pakazere, zvinokonzeresa antioxidants pakuzvimba uye kurwadziwa muvanhu vane osteoarthritis hazvisati zvanyatsojeka uye kumwe kutsvagisa kunodiwa.

pfupiso

Passion fruit peel supplements inogona kuva ine simba rinopesana nekuputika. Vanogona kubatsira vanhu vane asthma uye osteoarthritis, asi tsvakurudzo yakawanda inodiwa.

Zvingangove Zvakaipa zvePassion Fruit

Passion muchero wakachengeteka zvakakwana kuti vanhu vazhinji vadye, asi allergies inoitika munhamba shoma yevanhu.

Vanhu vane latex allergies vanoita sevari panjodzi huru yekuwana muchero wekushuva (, ).

Chokwadi, mamwe mapuroteni ezvirimwa ari mumichero ane chimiro chakafanana neicho che latex mapuroteni, anogona kukonzeresa kusawirirana mune vamwe vanhu.

Ganda repepuru remuchero wekushuva rinogonawo kuva nemakemikari anonzi cyanogenic glycosides. Izvi zvinogona kusanganiswa nemaenzayimu kuita chepfu cyanide uye zvinogona kuita muchetura muhuwandu hukuru (, ).

Zvisinei, ganda rekunze rakaomarara remuchero hariwanzodyiwa uye rinowanzoonekwa serisingadyiwi.

pfupiso

Passion fruit allergies haiwanzo, asi zvimwe zviitiko zvinoitika. Vanhu vasingawirirani ne latex vari panjodzi huru.

Kudya muchero weshungu

Kuti udye muchero wemunzvimbo inopisa iyi, unofanira kucheka kana kubvarura rind kuti nyama nemhodzi dzine ruvara, dziine muto.

Mbeu dzinodyiwa, saka unogona kudzidya nenyama uye muto.

Firimu jena rinopatsanura ganda nenyama rinodyiwawo, asi vazhinji havaridyi nekuti rinovava zvakanyanya.

Passion muchero wakasiyana-siyana uye unogona kushandiswa nenzira dzakawanda. Vanhu vazhinji vanofarira muchero wacho usina kubikwa uye vanoudya kubva paganda.

Heano dzimwe nzira dzinonyanya kufarirwa dzekushandisa passion fruit:

  • Zvinwiwa. Inogona kudzvinyirirwa kuburikidza nesefa kuti iite muto, inogona kuwedzerwa kune cocktails kana kushandiswa kugadzira sirasi kuti inakidze mvura.
  • Deserts. Inowanzo shandiswa sechinhu chekushongedza kana kunhuhwirira kwemakeke uye madhiri senge cheesecake kana mousse.
  • Pamasaladi. Inogona kushandiswa kuwedzera crunchy texture uye kutapira kunonaka kune saladhi.
  • Mune yogati. Sanganisa nemasikirwo kuti uite chikafu chinonaka.

pfupiso

Passion muchero unosiyana zvakanyanya. Iwe unogona kuidya wega kana kuwedzera kune zvinwiwa, dessert uye yogati. Inogonawo kushandiswa kugadzira zvinonaka zvesaladhi zvipfeko.

Chinonyanya kukosha

Kana iwe uchitsvaga chikafu chinovaka muviri uye chinonaka, chido chemuchero isarudzo yakanaka.

Iyo yakaderera mumakoriyori uye yakakwira mune zvinovaka muviri, fiber uye antioxidants, zvichiita kuti kuda muchero kuve kuwedzera kukuru kune hutano hwekudya.

Monk Fruit Sweetener: Yakanaka kana Yakaipa

Par
Alice Garnier
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Sezvo vanhu vachiwedzera kudzivisa shuga, zvimwe zvinotapira zvave zvakakurumbira.

Chinotapira chinotapira chinotapira monk muchero, chinonziwo monk fruit extract.

Monk fruit sweetener yave iripo kwemakumi emakore, asi ichangobva kuwana mukurumbira sezvo yave kuwanikwa nyore nyore.

Ndezvakasikwa, haina macalories uye inotapira ka100 kusvika ku250 kupfuura shuga. Inofungidzirwawo kuti ine antioxidant properties.

Ichi chinyorwa chinokuudza zvese zvaunoda kuziva nezve monk fruit sweetener.

Sweetener

Chii chinonzi monk fruit sweetener?

Monk fruit sweetener inotorwa kubva mumonk muchero.

Monk michero inozivikanwawo seluo han guo kana "Buddha muchero". Muchero mudiki wakatenderera unorimwa kuSoutheast Asia.

Chibereko ichi chave chichishandiswa kwemazana emakore mumishonga yechivanhu yekuChina, asi Food and Drug Administration (FDA) yakangobvumidza kushandiswa kwayo sekutapira muna 2010.

Iyo inotapira inogadzirwa nekubvisa mbeu uye ganda remuchero uye kuipwanya kuti iunganidze muto, iyo inobva yaomeswa muupfu hwakanyanya.

Muchero wemonk une shuga chaiyo, kunyanya glucose.

Nekudaro, kusiyana nemichero mizhinji, shuga yemuchero yemonk haina mhosva yekutapira kwayo. Pane kudaro, inowana kutapira kwayo kwakanyanya kubva kune yakasarudzika antioxidants inonzi mogrosides.

Munguva yekugadzira, mogrosides inoparadzaniswa kubva kune ichangobva kusvinwa muto. Nokudaro, monk fruit sweetener haina fructose kana glucose.

Nekuti ichi chinobvisa chinogona kuita 100 kusvika 250 nguva dzinotapira kupfuura shuga yepatafura, vagadziri vazhinji vanosanganisa monk fruit sweetener nezvimwe zvigadzirwa zvechisikigo, senge inulin kana shuga, kuderedza kuwanda kutapira.

Monk michero inobvisa iko zvino inoshandiswa seyakamira-yega sweetener, sechinhu chinogadzirwa muzvokudya uye zvinwiwa, sechinhu chinonakisa, uye sechikamu chezvinotapira zvinosanganiswa ().

SOMMAIRE

Monk fruit sweetener ndeyechisikigo, zero-calorie sweetener. Iyo yakapfuma mune yakasarudzika antioxidants inonzi mogrosides, iyo inoita kuti ive 100 kusvika 250 nguva inotapira pane yenguva dzose shuga.

8 Shuga “Zvine Utano” uye Zvinotapira Zvingave Zvichikuvadza
5 zvisikwa zvinotapira zvakanaka kune hutano hwako
Artificial Sweeteners: Zvakanaka kana Zvakaipa?

Mhedzisiro pakugadzirisa uremu

Monk fruit sweetener inonzi inobatsira pakuderedza uremu.

Sezvo iine zero, vanhu vazhinji vanofunga kuti inogona kuderedza yako yakazara calorie kudya. Nekudaro, ichiri chitsva pamusika uye hapana zvidzidzo zvakaongorora mhedzisiro yayo pahuremu.

Zvisinei, zvidzidzo zvezvimwe zvinotapira zvishoma-calori zvinoratidza kuti zvinogona kubudisa kuderedza kuderera kwehuremu hwemuviri (, , ).

Ongororo dzinoratidza kuti kutsiva zvinotapira zvemacalorie enguva dzose neshanduro dzine macalorie akaderera kunogona kuita kuti udzike uremu huri pasi pemakirogiramu maviri (0,9 kg) ().

Imwe ongororo yakawana kuti vanhu vaidya yakaderera-calori zvinotapira uye zvinwiwa zvakare vaiwanzoshandisa mashoma akawedzera mafuta, shuga, doro, uye mamwe masosi asina chinhu macalorie ().

Mune imwe ongororo, vanhu vakashandisa stevia pachinzvimbo chesucrose vakadya mashoma macalorie pasina kutaura mutsauko wemazinga enzara ().

SOMMAIRE

Parizvino, hapana tsvakiridzo yakaongorora kuti monk muchero sweetener inobata sei huremu. Nekudaro, humbowo hunoratidza kuti low-calorie sweeteners inogona kubatsira nekuremerwa.

Zvimwe Zvinogona Kubatsira Muutano

Imwe mhando ye mogroside inonzi mogroside V ndicho chikamu chikuru che monk fruit sweetener.

Inoumba zvinopfuura 30% yechigadzirwa uye inokonzera kupfava kwayo.

Zvidzidzo zvinoratidza kuti mogrosides ine antioxidant zvinhu.

Nokuda kwezvikonzero izvi, vanogona kupa hutano hwakanaka.

Antioxidant mhedzisiro

Mogroside extracts ine antioxidant uye anti-inflammatory properties nokuti inodzivisa mamwe mamorekuru anokuvadza uye inobatsira kudzivirira kukanganisa kuDNA yako ().

Izvo zvakati, hapana zvidzidzo zvevanhu zvakasimbisa mabhenefiti aya ().

Anti-gomarara zvivakwa

Mhuka uye bvunzo-chubhu tsvagiridzo inoratidza kuti monk muchero unobvisa. Zvisinei, maitiro acho haana kujeka (,,,).

Imwe ongororo yakawana kuti mogrosides inodzvinyirira kukura kwemasero eukemia. Imwe yakacherechedzwa ine simba inhibitory mhedzisiro pamamota eganda mumakonzo (,).

Anti-diabetes properties

Sezvo monk fruit sweetener isina macalories kana macarbohydrates, haizokwidzi mazinga eshuga yeropa. Naizvozvo, inogona kuve sarudzo yakanaka kune vanhu vane chirwere cheshuga.

Zvidzidzo mumakonzo ane chirwere cheshuga zvinoratidza kuti monk fruit extract inogona kunyange . Mbeva dzakapihwa zvakaburitswa dzakaona kuderera kweoxidative kusagadzikana uye mazinga eshuga yeropa, pamwe nekuwedzera HDL (yakanaka) cholesterol (, , ).

Zvimwe zvezvibatsiro izvi zvinogona kutsanangurwa nekugona kwe mogrosides kukurudzira insulin secretion mumasero e insulin ().

Zvisinei, nokuti ichi chinyorwa chinowanzosanganiswa nezvimwe zvinotapira, unofanira kunyatsoongorora chigadzirwa usati watenga.

Kutsvakurudza kwakawanda kunodiwa

Kunyange zvazvo mogroside zvinyorwa kubva kumonk muchero zvingave nehutano hwehutano, tsvakurudzo yakawanda inodiwa.

Kusvika pari zvino, zvidzidzo zvakashandisa madosi epamusoro emonk muchero wemuchero uyo wakanyanya kunyura pane zvaungangosangana nazvo nekutapira.

Hazvina kujeka kuti ndeipi dosi yaungade kuti uwane chero yeaya mabhenefiti ehutano.

SOMMAIRE

Monk fruit extract inogona kuva nehutano hwehutano nekuda kweiyo antioxidant uye anti-inflammatory properties. Zvisinei, kutsvakurudza kwakawanda kunodiwa.

Kwakachengeteka here?

Monk fruit sweetener ichangoburwa kumusika, sezvo FDA yakangoziva kuti yakachengeteka muna 2010.

Kusiyana nemonk fruit extract, hapana zvidzidzo zvakawanda zvinoongorora maitiro ayo.

Zvisinei, hazvirevi kuti zvinokuvadza.

Monk muchero wave uchishandiswa sechikafu kwemazana emakore uye hapana kutaurwa mhedzisiro kubva pakudya zvinotapira.

SOMMAIRE

Kunyangwe zvishoma zvidzidzo zvevanhu zvakaongorora monk fruit extract, inowanzozivikanwa seyakachengeteka.

Chinonyanya kukosha

Sezvinoratidzwa nezita racho, monk fruit sweetener inotorwa kubva kumonk fruit juice.

Kunyange zvazvo tsvakurudzo yakawanda ichidiwa, inoratidzika semishonga yakachengeteka uye ine utano.

Iyo ndeye yakasikwa mavambo, calorie-isina uye inogona kutove nemhedzisiro inobatsira pahutano.

Nyeredzi Chibereko 101 - Yakakunakira iwe

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Kudya michero yakawanda nemiriwo zvinogona kudzokorora kana ukasaedza zvinhu zvakasiyana.

Sezvineiwo, kune zvakawanda zvinonaka michero nemiriwo kuwedzera zvakasiyana-siyana pakudya kwako.

Chibereko chisina kujairika chiri kuramba chichiwedzera kufarirwa ndeyenyeredzi chibereko.

Ichi chinyorwa chinoongorora zvinogona kubatsira hutano uye njodzi dzenyeredzi chibereko.

Chii chinonzi star fruit?

Carambole – kana kuti carambola – inotapira uye inovava yakaita senyeredzi ine nhongonya shanu.

Ganda racho rinodyiwa uye nyama ine kunhuhwirira kunotapira uye kuvava kunoita kuti ive yakakurumbira mundiro dzinoverengeka.

Nyeredzi yemuchero ndeyeyero kana yegirini muruvara. Kune mhando mbiri huru: diki, yakavava akasiyana uye yakakura, inotapira siyana.

SUMMARY

Nyeredzi muchero muchero unotapira uye wakavava wakaumbwa senyeredzi ine nhongonya shanu. Kune marudzi akawanda akasiyana.

Kukosha kwekudya kwemuchero wenyeredzi

Nyeredzi muchero inzvimbo yakanaka yezvakati wandei zvinovaka muviri, kunyanya vhitamini C.

Ichi ndicho chikafu chemuchero wemuchero wemuchero wepakati nepakati (91 gramu):

  • fibers: 3 gramu
  • Mapuroteni: 1 giramu
  • Vhitamini C: 52% yeRDI
  • Vhitamini B5: 4% yeRDI
  • Folate: 3% yeRDI
  • Mhangura: 6% yeRDI
  • Potassium: 3% yeRDI
  • Magnesium: 2% yeRDI

Kunyange zvazvo chikafu chingaita sechakaderera, yeuka kuti kugovera uku kunongova ne28 uye 6 gramu chete. Izvi zvinoreva kuti, koriori yekoriori, nyeredzi michero ine hutano hwakanyanya.

SUMMARY

Nyeredzi michero yakaderera mumakoriyori asi yakakwirira mufiber uye vhitamini C. Inovaka muviri zvikuru tichifunga nezvayo yakaderera calorie.

Nyeredzi Chibereko chakaremerwa neane hutano chirimwa makomisheni

Nyeredzi michero inewo zvimwe zvinhu zvinoita kuti ive ine hutano.

Iyo inzvimbo yakanaka kwazvo yemishonga ine hutano hwezvirimwa, kusanganisira quercetin, gallic acid, uye epicatechin.

Aya makomisheni ane ane simba antioxidant zvimiro uye akasiyana ehutano mabhenefiti.

Chirimwa chinosanganisa muchero nyeredzi chakaratidzwa kuderedza njodzi uye cholesterol mumakonzo ().

Vari kudzidzwawo nezve kugona kwavo kudzivirira gomarara rechiropa mumakonzo ().

Pamusoro pezvo, humwe humbowo kubva kuzvidzidzo zvemhuka hunoratidza kuti shuga muchero wenyeredzi inogona ().

Nekudaro, tsvagiridzo yekusimbisa izvi zvinogona kubatsira zvenyeredzi muchero muvanhu inoshaikwa.

SUMMARY

Nyeredzi michero ine akawanda anobatsira chirimwa makomisheni. Zvidzidzo zvemhuka zvinoratidza kuti izvi zvinogona kuderedza kuzvimba, cholesterol, uye njodzi yechirwere chechiropa chine mafuta. Zvakadaro tsvakiridzo pavanhu haipo.

Kuchengeteka nemigumisiro

Nyeredzi michero inogona kukonzera mhedzisiro mune vamwe vanhu, kunyanya nekuda kwehuwandu hwayo.

Nokudaro, vanhu vane matambudziko etsvo vanofanira kudzivisa starfruit uye muto wayo - kana kubvunza chiremba vasati vaedza.

Kune vanhu vane , kudya michero yenyeredzi nguva dzose kunogona kutungamirira kukukuvara kwetsvo pamwe nehutu hwemuchero wenyeredzi, izvo zvinogona kutungamirira kumatambudziko etsinga, zvakadai sekuvhiringidzika, kugumburwa, uye kunyange rufu (, ).

Vanhu vanotora mishonga yemishonga vanofanirawo kuenderera mberi nekuchenjerera. Kungofanana negrapefruit, muchero wenyeredzi unogona kushandura nzira iyo mushonga unoputswa uye kushandiswa nemuviri wako.

SUMMARY

Vanhu vane matambudziko eitsvo kana avo vanotora mishonga yemishonga vanofanira kutaura nachiremba wavo vasati vadya starfruit.

Madyiro acho

Iwe unogona kunge uchizeza kuedza nyeredzi muchero kana iwe usingazivi magadzirirwo ayo.

Heino nzira iri nyore yekugadzirira uye kudya muchero wenyeredzi:

  1. Ita shuwa kuti yaibva - muchero wenyeredzi wakaibva unofanira kunyanya kuve yero uchingova nemavara egirinhi.
  2. Shamba muchero pasi pemvura.
  3. Cheka magumo.
  4. Chicheke.
  5. Bvisa mbeu uye unakidzwe.

Iwe unogona kuwedzera muchero uyu pakudya kwako nenzira dzakawanda, kusanganisira:

  • Chicheke ugochidya wega.
  • kana zvimwe zvokudya zvitsva.
  • Shandisa sekushongedza.
  • Shandura kuita pie kana puddings.
  • Wedzera kuAsia kana Indian-style stews uye curries.
  • Bika nezvokudya zvegungwa kana shellfish.
  • Ita jamu, jelly kana chutney.
  • uye uinwe sechinwiwa.

SUMMARY

Nyeredzi michero iri nyore kugadzirira uye kudya. Inogona kushandiswa mune zvakawanda zvakasiyana ndiro uye dessert.

Chinonyanya kukosha

Nyeredzi muchero muchero unonaka. Yakaderera mumakoriyori asi yakazara nevhitamini C, fiber uye antioxidants.

Zvisinei, vanhu vane dambudziko reitsvo kana avo vanotora mishonga yemishonga vanofanira kuona chiremba vasati vadya muchero uyu.

Kuvanhu vazhinji, zvisinei, starfruit chikamu chezvokudya.

Dragon fruit uye ine hutano hwakanaka

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Le Dhiragoni chibereko muchero wemunzvimbo dzinopisa wepasi wave kuwedzera mukurumbira mumakore achangopfuura.

Kunyangwe vanhu vachinyanya kunakidzwa nayo nekuda kwekutaridzika kwayo uye kuravira kwayo, humbowo hunoratidza kuti inogona zvakare kuve nehutano hwakanaka.

Chinyorwa chino chinotarisa muchero weshato, kusanganisira kudya kwawo, mabhenefiti, uye madyirwo awo.

Dragon fruit

Chii chinonzi dragon fruit?

Dragon fruit inokura pa Hylocere cactus, inozivikanwawo seMambokadzi weHonolulu, ane maruva anongovhura husiku.

Chirimwa ichi chinowanikwa kumaodzanyemba kweMexico neCentral America. Nhasi uno kurimwa pasi rose.

Inoenda nemazita akawanda, kusanganisira pitaya, pitahaya uye sitirobheri pear.

Mhando mbiri dzakajairika dzine ganda dzvuku rakajeka rine zvikero zvakasvibirira zvakafanana neshato - saka zita.

Mhando inowanikwa zvakanyanya ine chena pulp ine mhodzi nhema, kunyangwe painewo mhando isinganyanyike ine tsvuku tsvuku nemhodzi nhema.

Imwe mhando inonzi yellow dragon fruit, ine ganda reyellow newhite pulp ine mhodzi nhema.

Dhiragoni muchero ungaratidzika seusinganzwisisike, asi kunaka kwawo kwakafanana ne. Kuravira kwayo kwakatsanangurwa semuchinjikwa unotapira zvishoma pakati pekiwi nepeari.

SUMMARY

Dhiragoni muchero muchero wekupisa unobva kuMexico neCentral America. Kuravira kwayo kwakafanana nekusanganiswa kwekiwi uye peya.

Kudya kunovaka muviri

Dhiragoni muchero ine zvidiki zvezvikafu zvakati wandei. Iyo zvakare yakanaka sosi yesimbi, magnesium uye .

Heano maitiro ehutano e3,5 ounce, kana 100 giramu inoshumira ():

  • Macalorie: 60
  • Mapuroteni: 1,2 gramu
  • Mafuta: 0 giramu
  • Makakanje: 13 gramu
  • fibers: 3 gramu
  • Vhitamini C: 3% yeRDI
  • Simbi 4% yeRDI
  • Magnesium: 10% yeRDI

Tichifunga nezvehuwandu hwefiber uye magnesium, pamwe neiyo yakanyanya kuderera calorie zvemukati, dhiragoni michero inogona kutorwa semuchero wakapfuma kwazvo.

SUMMARY

Dhiragoni muchero muchero wakaderera-calori uyo wakakwira mufibre uye unopa huwandu hwakanaka hwemavitamini akati wandei nemamineral.

Inopa akawanda antioxidants

Dragon fruit ine marudzi akati wandei e.

Aya makomisheni anodzivirira masero ako kubva kumamorekuru asina kugadzikana anonzi ma free radicals, ayo akabatana nechirwere chisingaperi uye kuchembera ().

Aya ndiwo mamwe ema antioxidants anowanikwa mudragon fruit pulp ():

  • Betalains: Inowanikwa munyama yemuchero dzvuku dhiragoni, aya mavara matsvuku akasviba akaratidzwa kuchengetedza "yakaipa" LDL cholesterol kubva kune oxidation kana kukuvara ().
  • Hydroxycinnamates: Iri boka remakomponi rakaratidzira anticancer chiitiko mubvunzo-tube uye mhuka zvidzidzo ().
  • Flavonoids: Iri boka guru, rakasiyana-siyana re antioxidants rinobatanidzwa kune hutano huri nani hwehuropi uye kuderedza ngozi yechirwere chemoyo (,,).

Imwe ongororo yakaenzanisa antioxidant zvimiro zvemichero 17 yemunzvimbo dzinopisa uye .

Kunyange zvazvo dhiragoni chibereko che antioxidant simba chakanga chisina kunyanya kukwirira, chakawanikwa chiri chakanakisisa pakudzivirira mamwe mafuta acids kubva pakukuvadzwa kwemahara (, ).

SUMMARY

Dragon fruit ine akati wandei ma antioxidants anodzivirira maseru ako kubva mukukuvadzwa. Izvi zvinosanganisira betalains, hydroxycinnamates uye flavonoids.

Zvinogona kubatsira pautano

Zvidzidzo zvemhuka zvinoratidza kuti dragon fruit inogona kupa hutano hwakasiyana-siyana.

Zvizhinji zveizvi zvinogona kunge zviri nekuda kweiyo fiber uye antioxidant yemukati.

Mhando mbiri dzakatsvuka uye chena dzedhiragoni michero dzakaratidzwa kuderedza mafuta echiropa chirwere mumakonzo akafuta (, , ).

Mune imwe tsvakurudzo, mbeva pakudya kwemafuta akawanda akapiwa chidimbu chemuchero akawana huremu hushoma uye akaratidza kuderedzwa kwechiropa chechiropa, insulin resistance, uye insulini, iyo yakanzi chikamu chekuchinja kunobatsira mumatumbo mabhakitiriya ().

Dhiragoni michero ine prebiotic fiber inosimudzira kukura kweanobatsira mabhakitiriya mumatumbo ako, zvichiita kuvandudza hutano hwemetabolism ().

Kunyangwe muchero uyu uchigona kuvandudza mamwe maitiro e metabolic syndrome - mamiriro ane chekuita nerudzi rwechipiri chirwere cheshuga - hazvisi zvese zvinokonzeresa zvinongo fadza.

Muchidzidzo chemakonzo pamafuta ane mafuta akawanda, e-high-carbohydrate kudya, boka rakagamuchira dhiragoni muto wemuchero wakaratidza mhinduro dzeshuga yeropa uye kuderedzwa mune mamwe ma enzyme echiropa, asi imwe chiratidzo chechiropa chechiropa chakawedzera zvakanyanya ().

Mune imwe ongororo, makonzo ane chirwere cheshuga akabatwa nemuchero wemuchero wakaratidza kuderedzwa kwe35% mumalondialdehyde, chiratidzo chemahara radical kukuvara. Vaivewo nekuomarara kwakaderera pane boka rekutonga ().

Mhedzisiro yezvidzidzo pamhedzisiro yedhiragoni chibereko parudzi rwe2 chirwere cheshuga muvanhu hachienderani uye tsvakurudzo yakawanda inodiwa kusimbisa izvi zvinobatsira ().

SUMMARY

Zvidzidzo zvemhuka zvinoratidza kuti dhiragoni inogona kuvandudza insulini kuramba, mafuta echiropa, uye hutano hwemoyo. Nekudaro, mhedzisiro kubva kuongororo dzevanhu haienderane.

Zvikanganiso

Pakazara, dhiragoni muchero unoratidzika kunge wakachengeteka. Nekudaro, vanhu vanogona kuita allergic reaction mune zvisingawanzo zviitiko.

Muzviitiko zviviri, vakadzi vasina nhoroondo yekusawirirana kwechikafu vakagadzira anaphylactic reactions mushure mekudya musanganiswa wemichero une dragon fruit. Miedzo yakasimbisa kuti vaive nemasoja ekudzivirira chirwere muropa ravo (,).

Aya ndiwo maviri ega ega allergic reaction anotaurwa panguva ino, asi vamwe vanhu vanogona kusawirirana nemuchero uyu vasingazvizive.

SUMMARY

Kusvika pari zvino, nyaya mbiri dzekusawirirana nedhiragoni michero dzakataurwa.

Madyiro acho

Kunyange zvazvo zvingaita sezvinotyisa, dragon fruit iri nyore zvikuru kudya.

Heino nzira yekudya dragon fruit:

  • Sarudza muchero wakaibva une ganda dzvuku rakajeka, rine ruvara rwakafanana rinobereka zvishoma kana wasvinwa.
  • Shandisa banga rinopinza uye ucheke zvakananga nemuchero, uchicheka nepakati.
  • Iwe unogona kushandisa chipunu kuti udye muchero kubva paganda kana kucheka pulp kuita zvidimbu zvidiki.

Mazano ekushandira dragon fruit:

  • Ingoicheka woidya sezvairi.
  • Zvicheke muzvidimbu zviduku uye uzvishongedze nechiGiriki uye nutswe dzakachekwa.
  • Isa iyo musaladhi.

SUMMARY

Dragon fruit iri nyore kugadzirira uye inogona kunakirwa yoga kana kusanganiswa nezvimwe zvekudya mukubika zvine hutano.

Chinonyanya kukosha

Dhiragoni muchero muchero wakaderera-calori une macarbohydrates mashoma pane mimwe michero yakawanda yekupisa.

Inogona kupa zvimwe, asi zvidzidzo zvevanhu zvinodikanwa kuratidza izvi.

Pakazere, dhiragoni muchero wakasarudzika, unonaka zvinoshamisa, uye unogona kuwedzera zvakasiyana pakudya kwako.

Yuzu Chibereko: 13 Emerging Benefits uye Mashandisirwo

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yuzu (Citrus Junos) muchero wakasanganiswa wecitrus unonziwo yuja. Yakatangira kuChina makore anodarika 1000 2 apfuura uye ikozvino inokura kuJapan, Korea, nedzimwe nzvimbo dzepasi.Muchero mudiki, une dhayamita 3-5,5 inches (7,5–XNUMX. XNUMX cm). Iine ganda rakakora rakaita yero uye rinonhuwirira uye rinovava zvakanyanya kupfuura mimwe michero yecitrus.

Kunyanya kufarirwa muEast Asia cuisine, majusi ayo, peels uye mhodzi zvinoshanda segourmet flavour yevhiniga, seasonings, sosi uye marmalades. Mafuta eYuzu anowanzo shandiswa mucosmetics, pefiyumu uye aromatherapy.

Sezvineiwo, muchero uyu unogona kupa akati wandei mabhenefiti, kusanganisira kuderedza kuzvimba uye kusimudzira hutano hwemoyo.

Heano gumi nematatu ari kubuda mabhenefiti uye mashandisiro eyuzu.

yuzu citrus inokura pamuti
Yuzu muchero

1. Kunovaka muviri zvikuru

Yuzu ine macalorie mashoma asi inovaka muviri zvikuru. Muchokwadi, 3,5 ounces (100 gramu) inopa:

  • Calories: 53
  • Carbohydrates: 13,3 gramu
  • Mapuroteni: 0,8 gramu
  • Mafuta: 0,3 gramu
  • fibers: 1,8 gramu
  • Vhitamini C: 59% yeDaily Value (DV)
  • Vhitamini A: 31% yeDV
  • Thiamine: 5% yeDV
  • Vitamin B6: 5% yeDV
  • Vitamin B5: 4% yeDV
  • Mhangura: 5% yeDV

Iinewo zvidiki zve iron, zinc, calcium, riboflavin, niacin uye vhitamini E ().

Pamusoro pezvo, imusha kune zvine simba chirimwa makomisheni senge carotenoids, flavonoids, uye limonoids.

Zvose zvinoshanda sezvavanoita mumuviri, uye zvidzidzo zvinoratidza kuti vanogona kubatsira kuderedza kuzvimba, kurwisa kenza masero, uye kukurudzira utano hwemwoyo (,,,,).

Summary

Yuzu ine macalorie mashoma uye kunyanya yakapfuma muvhitamini A neC. Inopawo mishonga yemiti yakawanda.

2. Ine antioxidants ine simba

MaAntioxidants makomisheni anomisa mahara radicals, ari mamorekuru anokuvadza anokuvadza maseru uye anokonzera kusagadzikana kweiyo oxidative kana huwandu hwawo hwanyanya kukwirira mumuviri. Kushushikana uku kunobatanidzwa nezvirwere zvakawanda ().

Zvokudya zvakapfuma mu antioxidants zvinofungidzirwa kuderedza dambudziko rehuropi, chirwere chemwoyo, chirwere cheshuga chechipiri, uye mamwe marudzi ekenza (, , ).

Yuzu ine akati wandei antioxidants, kusanganisira vhitamini C, carotenoids uye flavonoids (, , ).

haisi antioxidant chete, asiwo inobatsira kuzadza mamwe antioxidants mumuviri wako, sevhitamini E ().

Pamusoro pezvo, chidzidzo chechubhu chekuyedza chakacherekedza kuti limonene, inonhuwira muganda reyuzu nemimwe michero yecitrus, inoshanda se antioxidant uye inobatsira. Inogona kunyanya kubatsira pakurapa mamwe marudzi easthma ().

Pamusoro pezvo, mhuka uye bvunzo-tube zvidzidzo zvinoratidza kuti iyo antioxidants mune yuzu inobvisa inogona kurwisa kufutisa uye kuzvimba bowel chirwere (IBD) (,).

Kunyangwe mhedzisiro iyi ichivimbisa, zvidzidzo zvevanhu zvinodiwa.

Summary

Yuzu ine ma antioxidants ane simba senge vhitamini C uye limonene, iyo inobatsira kudzikamisa anokuvadza emahara radicals uye kuderedza kuzvimba mumuviri wako.

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3. Inogona Kuvandudza Kutenderera Kweropa

Kuvhara ropa kunovimbisa kuti unomira kubuda ropa mushure mekucheka kana kukwenya. Zvisinei, kuvhara kwakanyanyisa kunogona kukonzera kuvhara mutsinga duku uye yakakura yeropa - izvo zvinogona kutungamirira kuhosha yemwoyo, kurwisa kwemoyo uye sitiroko.

Sezvineiwo, bvunzo-chubhu uye mhuka zvidzidzo zvinoratidza kuti yuzu yakatorwa inogona kuva ne-anti-coagulant mhedzisiro nekudzivisa kuunganidzwa kweplatelet (, , ).

Izvi zvimiro zvakabatanidzwa kune maviri akakosha flavonoids, hesperidin uye naringin, zvese munyama uye ().

Nekuvandudza kutenderera kweropa, yuzu yakatorwa inogona kuderedza njodzi yako. Zvisinei, tsvakurudzo yakawanda inodiwa isati yakwanisa kukurudzirwa kushandiswa uku.

Summary

Maviri flavonoids muyuzu anogona kubatsira kuderedza kugwamba kweropa. Izvi zvinogona kuvandudza kuyerera kweropa uye kuderedza njodzi yako yechirwere chemoyo, kunyangwe tsvakurudzo yakawanda ichidiwa.

4. Inogona kuva ne-anti-cancer properties

Yuzu ine zvinhu zvakawanda zvinogona ().

Kunyanya kufarira ndeye limonoids, iyo iripo mune akati wandei michero ye citrus. Test-tube zvidzidzo zvinoratidza kuti vanorwisa kenza yemazamu, colon uye prostate ().

Uyezve, yuzu peel ine mandarin uye flavonoid nobiletin. Mubvunzo chubhu uye mhuka zvidzidzo, nobiletin inodzvinyirira bundu kukura, nepo mandarin inoshanda mukudzivisa kukura kwemasero eukemia (, , ).

Pasinei nemigumisiro iyi inovimbisa, kutsvakurudza kwevanhu kunodiwa.

Summary

Yuzu yakapfuma mumakomboni ane zvingangobatsira zvekurwisa cancer. Zvisinei, zvidzidzo muvanhu zvinodiwa.

5. Inogona kuchengetedza uropi hwako

Zvidzidzo zvemhuka uye test-tube zvinoratidza kuti yuzu inogona kudzivirira huropi hwako kubva kuzvirwere zvakaita seAlzheimer's.

Muchokwadi, chidzidzo pamakonzo ane kukonzeresa kusagadzikana kwehuropi kwakawana kuti kutora kwenguva refu kweYuzu kubvisa kwakavandudza kudzora shuga yeropa ().

Pamusoro pezvo, iyo flavonoid naringenin yuzu ine zvimwe zvinodzivirira huropi.

Mune zvidzidzo zviviri mumakonzo ane induced ndangariro kurasikirwa, naringenin yakatorwa kubva kuyuzu uye yakaderedzwa oxidative kusagadzikana kwemapuroteni anokuvadza uropi (,).

Zvisinei, tsvakurudzo inongogumira kuzvidzidzo zvemhuka.

Summary

Yuzu inobvisa inogona kuderedza kusagadzikana kwehuropi uye kugadzirisa ndangariro, zvinogona kudzivirira kubva kuzvirwere zvakaita seAlzheimer's. Zvisinei, kumwe kutsvakurudza kunodiwa.

6. Kunhuhwirira kwayo kune zvinonyaradza

Mishonga yakaita selimonene uye linalool inokonzera kunhuhwirira kwakasiyana kwemafuta eyuzu, ayo anotakura manotsi egrapefruit, tangerine, bergamot, uye lime (, ).

Sezvineiwo, ongororo dzinoverengeka dzinoona kuti mafuta eyuzu ane kudzikama, anogona kubatsira.

Mune imwe ongororo, vakadzi makumi maviri vakafema hwema hweyuzu kwemaminitsi gumi. Vakaona kuderera kwezvicherechedzo zvekushushikana, kusagadzikana kwepfungwa, kushushikana, kushushikana, kutsamwa uye kuvhiringidzika kwemaminetsi makumi matatu ().

Zvimwe zvidzidzo zviviri mumapoka maduku evakadzi vaduku zvakaona kuti kufema kwemaminiti gumi kwakaderedzawo kurova kwemwoyo uye kunatsiridza hurongwa hwemagetsi (,).

Uyezve, kufema diffuse yuzu kunoderedza kushushikana, kutsamwa, uye kuneta zviri nani pane kufema chiutsi chinopisa uye zvakafanana nemafuta elavender (, ).

Pakupedzisira, ongororo yakaitwa pavanaamai makumi matanhatu vaiva muchipatara nemwana wavo airwara yakawana kuti imwe kamuri inonhuhwirira yakapararira nemafuta eyuzu yakaderedza zvakanyanya funganyo muvanaamai ().

Saka nekudaro, hwema hweyuzu hunogona kupa zororo remoyo rakafanana nekumwe kunhuhwirira kunofadza.

Summary

Kufema kunhuhwirira kweyuzu kunogona kuderedza kurova kwemwoyo wako uye kubatsira kubvisa kushushikana, kunetseka, uye kumwe kushushikana.

7–12. Mamwe Mabhenefiti Anogona uye Mashandisiro

Kunyangwe kutsvagisa kushoma, yuzu inogona kupa akati wandei mabhenefiti, anosanganisira:

  1. Inogona kunge ine antidiabetic mhedzisiro. Muchidzidzo mumakonzo akadyiswa kudya kwakawanda-mafuta, yuzu ganda rinobvisa rakabatsira kudzora ().
  2. Inogona kubatsira kuderedza cholesterol. Chidzidzo mumakonzo akadyiswa chikafu checholesterol chepamusoro chakawana kuti yuzu ganda rinobvisa huremu hwemuviri uye LDL (yakaipa) cholesterol.
  3. Zvinokwanisika kushandiswa kwemoyo kukundikana. Zvidzidzo zvemhuka zvinoratidza kuti yuzu inotorwa inogona kuderedza kumwe kukuvadzwa kwemhasuru yemoyo kunokonzerwa nechirwere chemoyo, izvo zvinogona kubatsira kudzivirira kutadza kwemoyo mune ramangwana ().
  4. Inogona kuvandudza hutano hwemapfupa. Chidzidzo chemhuka chakawana kuti kupa yuzu peel extract kumakonzo kwakabatsira kuchengetedza ().
  5. Inogona kudzivirira kubva kuhutachiona. Mhodzi yeYuzu yakatorwa iine antimicrobial chiitiko kurwisa zvakasiyana siyana zvinotapukira, kusanganisira furuwenza, E. coli, Salmonella, et S. aureus (,).
  6. Inoshandiswa mu anti-aging cosmetics. Muchero wecitrus uyu unoshandiswa muzvizoro kurerutsa ganda uye kugadzira collagen, iyo inogona kubatsira kudzivirira wrinkles ().

Ramba uchifunga kuti mazhinji eaya anonzi mabhenefiti ane hukama neyakaomeswa zvinyorwa kana chaiwo makomisheni pane muchero pachawo.

Nekudaro, hazvigoneke kuti iwe uchadya yakakwana yuzu kuti uone izvi zvinokonzeresa, sezvo zvichinyanya kushandiswa sechinhu chinonhuwira - kwete kudyiwa wega.

Summary

Zvidzidzo zvemhuka uye test-tube zvinoratidza kuti yuzu inotorwa inogona kurwisa hutachiona uye inotsigira hutano hwehuga hweropa, pamwe nemoyo uye hutano hwemapfupa. Inoshandiswawo muzvizoro. Asi tsvakurudzo ishoma.

13. Zviri nyore kuwedzera kune kudya kwako

Nekuda kwekuvava kwayo, yuzu haiwanzodyiwa yoga. Zvisinei, unogona kubatsirwa nayo nenzira dzakasiyana.

Yuzu inowanzo shandiswa kugadzira vhiniga neAsia seasonings. In, inowanzowedzerwa kune pastes, powders, marmalades, jellies, candies uye tei.

Nemhaka yokuti ine acidity yakafanana, inoita kutsiva kukuru kune chero ipi zvayo yemichero mumashizha emu saladhi, condiments, dessert, zvakabikwa, uye zvinwiwa.

Zvingave zvakaoma kutenga muchero muchitoro cheko, asi muto waro unowanikwa muzvitoro zvehunyanzvi uye.

Tarisa 100% yuzu muto usina additives kuti uwane zvakanyanya mabhenefiti. Zvigadzirwa zveyuzu zvakawanda zvine huwandu hwakakura hweshuga kuti uenzanise kuvava kwayo, saka ive shuwa yekuverenga iyo ingredient rondedzero ().

Chekupedzisira, unogona kunakidzwa nekunhuhwirira kwayo kuburikidza neakakosha mafuta - kana nekuzeza rind uye nekuwedzera kune diki ndiro yemafuta asina kwaakarerekera, senge grapeseed.

Ramba uchifunga kuti haifanire kukwidzwa uye inofanira kuderedzwa isati yashandiswa.

Summary

Yuzu inogona kushandiswa sechinotsiva lemon kana lime mundiro dzakawanda, uye inonyanya kukodzera sosi, marmalades, jellies, zvinwiwa nemaswiti. Iva nechokwadi chekutarisa shuga yakawedzerwa mune zvigadzirwa zvakagadzirwa nemuchero uyu.

Izvo zvakakosha

Yuzu inonhuhwirira inoonekwa nekunaka kwayo, hutano hwakanaka uye hwema hunofadza.

Kunyange zvazvo zvidzidzo muvanhu zvisingakwanisi, zvinyorwa zvayo uye zvisanganiswa zvakabatanidzwa kune zvakawanda zvinobatsira - kusanganisira hutano hwehuropi, kutenderera kweropa uye anti-cancer migumisiro.

Nyama yaro, muto uye zest zvinogona kunakidzwa mundiro dzakawanda, senge zvinonaka, tea uye zvinwiwa. Iyo inoshanduka kuve yakanakisa inotsiva mimwe michero yecitrus.

Jujube Fruit Nutrition, Benefits and Uses

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Muchero wejujube, Iyo inozivikanwawo sered or Chinese date, inowanikwa kuSouth Asia asi yave nemukurumbira pasi rose.Michero midiki iyi, yakaurungana ine gomba rine mhodzi inomera pazvikwenzi kana miti mikuru ine maruva.Ziphus jujuba) Kana dzaibva, dzinenge dzakatsvukuruka kana kuti dzepepuru dzakasvibirira uye dzinogona kuita kunge dzakaunyana zvishoma.Nekuda kwekuravira kwadzo uye kutsenga, dzinowanzoomeswa uye dzinoshandiswa mumaswiti nemadhiri mumativi eAsia kwadzinowanzo kurira.

Mune imwe nzira yekurapa, inoshandiswa zvakanyanya kuvandudza kurara uye kuderedza kuzvidya mwoyo.

Ichi chinyorwa chinokuudza zvese zvaunoda kuziva nezve muchero wejuju, kusanganisira kudya kwahwo, mabhenefiti, uye mashandisiro.

Muchero wejuju mundiro

Jujube Nutrition

Muchero wejujube une macalorie mashoma asi une fiber, mavhitaminzi nemamineral.

A 3-ounce (100-gram) kushandiswa kwejujube mbishi, kana michero mitatu, inopa (, ):

  • Calories: 79
  • Mapuroteni: 1 giramu
  • Mafuta: 0 giramu
  • Carbohydrates: 20 gramu
  • fibers: 10 gramu
  • Vhitamini C: 77% yeDay Value (DV)
  • Potassium: 5% yeDV

Nekuda kwekuderera kwavo koriori, magummies anoita chikafu chine hutano.

Zvine zvidiki zvidiki zvemavhitamini nemamineral asi zvakanyanya kupfuma muvhitamini C, vhitamini yakakosha ine antioxidant uye immune system-boosting properties ().

Izvo zvakare zvine huwandu hwakanaka hwe potassium, iyo inoita basa rakakosha mukudzora tsandanyama uye ().

Uyezve, michero yejujube ine makabhohaidhiretsi muchimiro cheshuga chaiyo, inopa simba kumuviri wako.

Zvisinei, jujube dzakaomeswa, dzinowanzodyiwa uye dzinoshandiswa mukubika munzvimbo dzakawanda dzenyika, dzine shuga uye macalorie akawanda zvikuru kupfuura muchero mutsva.

Panguva yekuomeswa, shuga mumuchero inova yakanyanyisa uye shuga yakawedzerwa inogona kuwedzerwa panguva yekugadzirisa.

Summary Michero yejujube ine macalorie mashoma uye ine fiber yakawanda. Vanopawo mavhitamini akawanda nemaminerari, kusanganisira vhitamini C uye potassium.

Zvakanakira Jujube Fruit

Jujube michero yakagara ichishandiswa mune imwe nzira yekurapa kurapa mamiriro akadai sekushaya hope uye kufunganya.

Zvidzidzo zvemhuka uye test-tube zvinoratidza kuti muchero unogona kupa hutano hwakanaka kune yako tsinga system, kusadzivirirwa, uye kugaya.

Yakapfuma mune antioxidants

Michero yejujube yakapfuma mune akati wandei antioxidant komisheni, kunyanya flavonoids, polysaccharides uye triterpene acids. Izvo zvinewo huwandu hwakawanda hwevhitamini C, iyo inoshandawo se antioxidant ().

makomisheni anogona kudzivirira uye kudzoreredza kukuvadzwa kunokonzerwa neakawandisa emahara radicals ().

Kukuvadzwa kwemahara kunofungidzirwa kuti ndiko kunokonzera zvirwere zvakawanda zvisingaperi, kusanganisira rudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, uye mamwe magomarara (, , ).

Nekuda kwekugona kwavo kurwisa mahara radicals, antioxidants inogona kupa akati wandei hutano mabhenefiti.

Chidzidzo chemhuka chakawana kuti iyo antioxidant basa yejujube flavonoids yakabatsira kuderedza kushushikana uye kuzvimba kunokonzerwa nemahara radical kukuvara muchiropa ().

Muchokwadi, mazhinji emabhenefiti ejujube michero anonzi anokonzerwa neiyo antioxidant yemukati.

Inogona kunatsiridza kurara uye kushanda kwehuropi

Jujubes anoshandiswa zvakanyanya mune imwe nzira yekurapa yehutano hwehuropi nekushanda. Tsvagiridzo nyowani inoratidza kuti yavo yakasarudzika antioxidants inogona kuve inokonzera izvi.

Jujube michero nemichero yembeu zvakawanikwa zvichiwedzera nguva yekurara uye kunaka mumakonzo (, ).

Uyezve, muchero wacho unowanzorongedzerwa nevarapi vezvemishonga.

Pamusoro pezvo, mhuka uye bvunzo-chubhu zvidzidzo zvinoratidza kuti inogona kuvandudza ndangariro uye kubatsira kuchengetedza masero ehuropi kubva mukukuvadzwa kunokonzerwa nemakomisheni anoparadza tsinga ().

Tsvagiridzo mumakonzo inotoratidza kuti mbeu yejujube inogona kubatsira kurapa dementia inokonzerwa nechirwere cheAlzheimer. Izvozvo zvakati, mhodzi pachadzo hadziwanzodyiwa (,,,,).

Kuwedzera kutsvagisa kwevanhu kunodiwa kuti unzwisise zvizere kuti jujube inotorwa ingakanganisa sei uropi hwako uye tsinga system.

Inogona kuwedzera kusadzivirirwa uye kurwisa cancer maseru

Jujube inogona kuwedzera hutachiona uye kurwisa kukura kwemasero egomarara.

Chidzidzo chechubhu chekuyedza chakacherekedza kuti jujube polysaccharides, inova shuga yechisikigo ine antioxidant zvimiro, inogona kudzinga mahara radicals, kusaita masero anokuvadza uye ().

Kuderera kwemazinga ekuzvimba uye mahara radicals kunogona kubatsira kudzivirira zvirwere zvisingaperi, senge Type 2 chirwere cheshuga ().

Imwe ongororo yakawana kuti jujube lignin, rudzi rwefiber ine antioxidant properties, yakasimudzira kugadzirwa kwemasero anodzivirira zvirwere uye yakawedzera mwero wekuti maseru aya aite kuti zvinhu zvinokuvadza ().

Muchidzidzo chemakonzo, jujube inobvisa inosimudzira masero edziviriro anonzi masero emhondi, anogona kuparadza masero anokuvadza anopinda ().

Muchero wejujube unewo vhitamini C yakawanda, iyo inonzi ine simba.

Chidzidzo mumakonzo chakawana kuti majekiseni evhitamini C akawanda akauraya masero egomarara regomarara (,).

Pamusoro pezvo, zvidzidzo zvetest-tube zvakaratidza kuti zvinotorwa zvejujube zvinouraya marudzi akati wandei egomarara, anosanganisira ovarian, cervical, zamu, chiropa, colon, uye pelvic cancer cells. skin (,, , ).

Vatsvagiri vanotenda kuti mabhenefiti aya ndiwo akanyanya mhedzisiro yemuchero antioxidant makomisheni. Zvakadaro, mazhinji ezvidzidzo izvi akaitwa mumhuka kana test tubes, saka kumwe kutsvagisa muvanhu kunodiwa pasati paitwa mhedziso dzechokwadi.

Inogona kunatsiridza kugaya

Jujube ine fiber yakawanda inogona kubatsira. Inenge 50% yemakhahydrates mumuchero inobva kune fiber, inozivikanwa nokuda kwekubatsira kwayo kwekudya (,,,,).

Ichi chikafu chinobatsira kupfava uye kuwedzera huwandu kune zvituru zvako. Somugumisiro, inokurumidza kufamba kwechikafu kuburikidza nemuviri wako wekudya uye inoderedza kuvimbiswa (,,,).

Pamusoro pezvo, zvakatorwa zvejujube zvinogona kubatsira kusimbisa tambo yemudumbu mako nematumbu, kuderedza njodzi yekukuvadzwa kubva kumaronda, maronda, uye mabhakitiriya anokuvadza anogona kugara mumatumbu ako ().

Mune kumwe kuongorora, jujube polysaccharide zvinyorwa zvakasimbisa intestinal lining yemakonzo ane colitis, izvo zvakavandudza zviratidzo zvavo zvekugaya ().

Chekupedzisira, fiber iri mujujube inogona kuita sechikafu chako, ichivabvumira kukura uye kubuda mabhakitiriya anokuvadza ().

Summary Jujubes dzakapfuma mune antioxidants. Mhuka uye test-tube zvidzidzo zvakaratidza kuti zvakatorwa kubva muchero zvinovandudza kushanda kwehuropi, kudzivirira uye kugaya. Zvisinei, kumwe kunzvera muvanhu kunodiwa.

Zvinogona kukanganisa

Kuvanhu vazhinji, muchero wejujube hauna njodzi kudyiwa.

Zvisinei, kana uri kutora mishonga inoderedza kuora mwoyo venlafaxine kana imwe serotonin-norepinephrine reuptake inhibitors (SSRIs), unofanira kudzivisa jujube nokuti inogona kuwirirana nemishonga iyi ().

Pamusoro pezvo, chidzidzo chembeva chakawana kuti chibereko chemuchero chinogona kuwedzera mhedzisiro yeimwe mishonga yekubatwa, kusanganisira phenytoin, phenobarbital, uye carbamazepine ().

Kana uri kutora chero yemishonga iyi, ungada kukurukura chero zvingave zvinokunetsa nenyanzvi yako yehutano usati wawedzera jujube pakudya kwako.

Summary Kunyange zvazvo michero yejujube ichiwanzochengeteka, inogona kudyidzana nemishonga inorwisa-epileptic phenytoin, phenobarbital, uye carbamazepine, pamwe chete neantidepressant venlafaxine nedzimwe SSRIs.

Madyiro ejuju

Michero yejuju idiki uye inotapira. Yakaomeswa, vane nyoro nyoro uye kuravira zvakafanana.

Kana iri mbishi, michero iyi inotapira, yakaita seapuro uye inogona kudyiwa sechikafu chinovaka muviri. Dzine gomba rine mhodzi mbiri, dzinofanira kubviswa dzisati dzadya.

Majuju akaomeswa anowanzo tengeswa kuti ashandiswe mumasvutugadzike kana kudyiwa ega sesiwiti, kunyanya kuAsia. Zvisinei, ramba uchifunga kuti macalories akakwirira kudarika matsva. Zvakare, iwo akanyanya kunyura shuga, saka iwe unofanirwa kudzimisa mukudya kwako.

Uyezve, jujube vhiniga, muto, marmalades, uye uchi zvinowanika mumativi eAsia.

Nepo michero inogona kunetsa kuwana muzvitoro zvegirosari muUnited States, mamwe magirosa akasarudzika anogona kuzvitakura uye zvigadzirwa zvinoenderana. Unogonawo kutenga jujube dzakaomeswa.

Summary Michero yejuju inogona kudyiwa isina kubikwa sechikafu. Jujube dzakaomeswa dzine shuga yakawanda uye dzinofanira kuganhurirwa mukudya kwako.

Izvo zvakakosha

Michero yejujube, inozivikanwawo semazuva matsvuku kana eChinese, ine fiber uye zvimwe zvinovaka muviri.

Nekuda kweiyo antioxidant yemukati, vanogona kupa humwe hutano, asi kutsvagisa kwevanhu kunodiwa.

Iwe unofanirwa kudzivirira michero kana uri kutora venlafaxine kana mamwe anti-seizure mishonga.

Kunyange zvazvo jujube manyoro uye akaomeswa ane hutano hwakanyanya, ramba uchifunga kuti jujube dzakaomeswa dzakakwirira mushuga uye macalorie pakushanda, saka zviri nani kuadya zvine mwero.

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