I-Dragon fruit, eyaziwa nangokuthi i-pitahaya noma i-strawberry pear, yisithelo sasezindaweni ezishisayo esaziwa ngesikhumba saso esibomvu esigqamile kanye ne-pulp emnandi, enamabala embewu.
Ukubukeka kwayo okuyingqayizivele namandla ahlonishwayo e-superfood kuyenze yathandwa ngabadlayo kanye nabantu abakhathalela impilo.
Ngenhlanhla, asikho isidingo sokuthi uhlale ezindaweni ezishisayo ukuze ujabulele izinzuzo eziningi zesithelo sikadrako. Eqinisweni, ungayithola isha noma iqandisiwe ezitolo ezinkulu emhlabeni jikelele.
Nazi izinzuzo zezempilo ezingu-7 ze-dragon fruit, zonke zisekelwe ebufakazini.
Uhlu lokuqukethwe
1. Ucebile Ngezakhamzimba
I-Dragon fruit inamakhalori amancane kodwa igcwele amavithamini namaminerali abalulekile. Futhi iqukethe inani elikhulu le-fiber yokudla.
Nakhu ukubheka imisoco eyisihluthulelo enkomishini eyodwa (227-gram) esetshenziswayo (1, 2):
- Ama-calories: 136
- Iphrotheni: 3 amagremu
- Amafutha: 0 amagremu
- Ama-carbohydrate: 29 amagremu
- Imicu: 7 amagremu
- Insimbi: 8% we-RDI
- I-Magnesium: 18% we-RDI
- Uvithamini C: 9% we-RDI
- I-Vitamin E: 4% we-RDI
Ngaphandle kwezakhi ezibalulekile, isithelo sikadrako sinikeza izinhlanganisela zezitshalo ezizuzisayo njenge-polyphenols, i-carotenoids, nama-betacyanins (3).
I-Sumumé I-Dragon fruit inama-kilojoule aphansi kodwa inamavithamini amaningi, amaminerali kanye nezinhlanganisela zezitshalo ezinenzuzo ezifana ne-polyphenols, i-carotenoids kanye ne-betacyanins.
2. Ingasiza Ukulwa Nezifo Ezingamahlalakhona
Ama-radicals wamahhala angama-molecule angazinzile alimaza amangqamuzana, okungaholela ekuvuvukeni nasekuguleni.
Enye indlela yokulwa nalokhu ukudla ukudla okune-antioxidant okucebile njengezithelo zikadrako.
Ama-Antioxidants asebenza ngokunciphisa ama-radicals mahhala, avimbele ukulimala kwamangqamuzana nokuvuvukala.
Ucwaningo lubonisa ukuthi ukudla okucebile ngama-antioxidants kungasiza ekuvimbeleni izifo ezingapheli njengesifo senhliziyo, umdlavuza, isifo sikashukela, nesifo samathambo (4).
I-Dragon fruit iqukethe izinhlobo ezimbalwa zama-antioxidants anamandla, okuhlanganisa (5):
- Uvithamini C: Izifundo zokubheka zithole ukuhlobana phakathi kokudla uvithamini C nobungozi bomdlavuza. Isibonelo, ucwaningo lwabantu abangu-120 oluhlotshaniswa nokudla okuphezulu kwe-vitamin C namazinga aphansi omdlavuza wekhanda nentamo (852).
- I-Betalains: Ucwaningo lwamashubhu okuhlola lubonise ukuthi ama-betalain angalwa nengcindezi ye-oxidative futhi angase acindezele amaseli omdlavuza (7).
- I-Carotenoids: I-Beta-carotene ne-lycopene yimibala yezitshalo enikeza udrako umbala ogqamile. Ukudla okucebile kuma-carotenoids kuye kwaxhunyaniswa nengozi encishisiwe yomdlavuza nesifo senhliziyo (8, 9, 10).
Kubalulekile ukuqaphela ukuthi ama-antioxidant asebenza kahle kakhulu uma esetshenziswa ngokwemvelo ekudleni kunasephilisini noma efomini lokungezelela. Eqinisweni, izithasiselo ze-antioxidant zingaba nemiphumela elimazayo, futhi ukuzithatha ngaphandle kokuqondisa kwezokwelapha akunconywa (11, 12).
Ngakolunye uhlangothi, isithelo sikadrako sinconywa kakhulu.
I-Sumumé I-Dragon fruit iqukethe ama-antioxidants afana ne-vitamin C, i-beta-carotene, i-lycopene ne-betalain. Ucwaningo luhlobanise ukudla okunothe ngama-antioxidants kunciphisa ingozi yezifo ezingelapheki.
3. elayishwe i-fiber
I-fiber yokudla iyi-carbohydrate engagayeki enikeza uhlu olubanzi lwezinzuzo zezempilo ezingaba khona.
Iziphathimandla zezempilo zincoma amagremu angu-25 efayibha ngosuku kwabesifazane namagremu angu-38 kwabesilisa. Njengama-antioxidants, izithasiselo ze-fiber azihlinzeki ngezinzuzo zezempilo ezifanayo njengefayibha evela ekudleni (13, 14).
Kumagremu angu-7 ngokuphakelwa ngakunye, isithelo sikadrako siwumthombo omuhle kakhulu wokudla okuphelele (1).
Nakuba i-fiber cishe yaziwa kakhulu ngendima yayo ekugayeni ukudla, ucwaningo luye lwaphakamisa ukuthi ingase ibe nendima ekuvikeleni isifo senhliziyo, ukulawula uhlobo lwesifo sikashukela sohlobo 2, nokugcina isisindo esinempilo (13, 15, 16).
Yize ucwaningo olwengeziwe ludingeka, ezinye izifundo zokubheka ziphakamisa ukuthi ukudla okune-fiber ephezulu kungavikela kumdlavuza wekoloni (17, 18, 19).
Nakuba lungekho ucwaningo oluxhume isithelo sikadrako kunoma yisiphi salezi zimo, okuqukethwe kwaso kwefayibha ephezulu kungase kukusize uhlangabezane namanani akho anconyiwe ansuku zonke.
Kodwa-ke, kubalulekile ukuqaphela ukuthi ukudla okune-fiber ephezulu kungaba nokwehla, ikakhulukazi uma ujwayele ukudla okune-fiber ephansi. Ukuze ugweme ukungaphatheki kahle kwesisu, kancane kancane ukwandisa ukudla kwakho i-fiber yokudla futhi uphuze uketshezi oluningi.
I-Sumumé I-Dragon fruit inikeza amagremu angu-7 efayibha ngokuphakelwa ngakunye, okuyenza ibe ukukhetha okuhle ukuhlangabezana nezidingo zakho zansuku zonke zefayibha.
4. Ikhuthaza Amathumbu Anempilo
Amathumbu akho ayikhaya lama-microorganisms ahlukahlukene acishe abe yizigidi eziyizinkulungwane eziyi-100, okuhlanganisa nezinhlobo ezingaphezu kuka-000 zamagciwane (400).
Abacwaningi abaningi bakholelwa ukuthi lo mphakathi wama-microorganisms ungaba nomthelela empilweni yakho. Izifundo zabantu nezilwane zixhume ukungalingani kwamathumbu nezimo ezifana nesifuba somoya nesifo senhliziyo (21).
Njengoba isithelo sikadrako siqukethe ama-prebiotics, singathuthukisa ibhalansi yamagciwane amahle emathunjini (22).
Ama-prebiotics uhlobo oluthile lwefiber olukhuthaza ukukhula kwamagciwane anempilo emathunjini.
Njengawo wonke ama-fibers, amathumbu akho awakwazi ukuwaphula. Nokho, amabhaktheriya asemathunjini akho angawagaya. Basebenzisa i-fiber njengomthombo wokukhula futhi uvuna izinzuzo.
Ikakhulukazi, izithelo zikadrako zikhuthaza ngokuyinhloko ukukhula kwemindeni emibili yamagciwane anempilo: amagciwane e-lactic acid kanye ne-bifidobacteria (22, 23, 24).
Ukusetshenziswa njalo kwama-prebiotics kunganciphisa ingozi yokutheleleka komgudu wokugaya ukudla kanye nesifo sohudo. Lokhu kungenxa yokuthi ama-prebiotics akhuthaza ukukhula kwamagciwane amahle, abacwaningi abathi angakwazi ukudlula amabi (13, 25).
Isibonelo, ucwaningo lwabahambi lubonise ukuthi iziqephu zohudo lwabahambi zazingavamile futhi zinzima kakhulu kulabo abasebenzisa ama-prebiotics ngaphambi nangesikhathi sohambo lwabo (13).
Ezinye izifundo ziphakamisa nokuthi ama-prebiotics angathuthukisa izimpawu zesifo samathumbu esivuvukalayo kanye nomdlavuza wekoloni. Ngeshwa, le miphumela ayifani (13, 25).
Nakuba ucwaningo oluningi ngama-prebiotics luvuna, ucwaningo ngomsebenzi we-prebiotic we-dragon fruit lukhawulelwe ezifundweni ze-test-tube. Kudingeka ucwaningo olwengeziwe ukuze kutholakale umphumela wawo wangempela emathunjini.
I-Sumumé I-Dragon fruit ingase ikhuthaze ukukhula kwamagciwane anempilo emathunjini, ahlotshaniswa nomgudu wamathumbu onempilo.
5. Iqinisa amasosha akho omzimba
Ikhono lomzimba wakho lokulwa nezifo linqunywa izici eziningana, kuhlanganise nekhwalithi yokudla kwakho.
Uvithamini C kanye ne-carotenoid esithelweni sikadrako kungaqinisa amasosha akho omzimba futhi kuvimbele izifo ngokuvikela amaseli akho amhlophe egazi ekulimaleni (26, 27).
Amangqamuzana amhlophe egazi amasosha akho omzimba ahlasela futhi acekele phansi izinto eziyingozi. Kodwa-ke, asengozini enkulu yokulimala okukhulu kwamahhala (26, 27).
Njengama-antioxidants anamandla, uvithamini C kanye nama-carotenoids anganciphisa ama-radicals mahhala futhi avikele amangqamuzana akho amhlophe egazi emonakalweni.
I-Sumumé Ukudla okuphezulu kwe-Dragon fruit kavithamini C kanye ne-carotenoids kungase kube nezinto eziqinisa amasosha omzimba.
6. Ingase Inyuse Amazinga Ensimbi Aphansi
I-Dragon fruit ingesinye sezithelo ezimbalwa ezintsha eziqukethe insimbi.
I-ayoni idlala indima ebalulekile ekuhambiseni umoya-mpilo emzimbeni wakho. Iphinde idlale indima ebalulekile ekuguquleni ukudla kube amandla (28).
Ngeshwa, abantu abaningi abayitholi i-ayoni eyanele. Eqinisweni, isibalo esilinganiselwa ku-30% sabantu emhlabeni sishoda nge-iron, okwenza kube ukuntuleka kwezakhi ezivame kakhulu emhlabeni (29).
Ukuze ulwe namazinga e-iron aphansi, kubalulekile ukudla izinhlobonhlobo zokudla okune-iron. Imithombo ecebile yensimbi ihlanganisa inyama, inhlanzi, okusanhlamvu, amantongomane kanye nokusanhlamvu.
I-Dragon fruit ingase ibe enye inketho enhle, njengoba ukudla okukodwa kuqukethe u-8% wokudla kwakho kwansuku zonke okunconyiwe (i-RDI). Futhi iqukethe uvithamini C, osiza umzimba wakho ukumunca insimbi (28).
I-Sumumé I-Dragon fruit inikeza i-iron kanye ne-vitamin C, inhlanganisela engathuthukisa ukumuncwa komzimba wakho le minerali ebalulekile.
7. Umthombo omuhle weMagnesium
I-Dragon fruit inikeza i-magnesium eningi kunezithelo eziningi, ngo-18% we-RDI yakho enkomishini eyodwa.
Ngokwesilinganiso, umzimba wakho uqukethe u-24g we-magnesium, noma cishe i-ounce eyodwa (30).
Ngaphandle kwalesi samba esibonakala sincane, i-mineral ikhona kuwo wonke amaseli akho futhi ibamba iqhaza ekuphenduleni kwamakhemikhali okubalulekile okungaphezu kwama-600 emzimbeni wakho (31).
Isibonelo, ibamba iqhaza ekuphenduleni okudingekayo ekuqhekekeni kwempahla yamandla, ukufinyela kwemisipha, ukwakheka kwamathambo ngisho nokudalwa kwe-DNA (30).
Kudingeka izifundo ezengeziwe, kodwa ezinye zibonisa ukuthi ukudla okuphezulu kwe-magnesium kunganciphisa ingozi yesifo senhliziyo nesifo sohlangothi (32).
Ucwaningo luye lwabonisa nokuthi ukuthola i-magnesium eyanele ekudleni kwakho kukhuthaza impilo yamathambo (33, 34).
I-Sumumé I-Dragon fruit iwumthombo omuhle kakhulu we-magnesium, isakhi esidingekayo ekusebenzeni kwamakhemikhali angaphezu kwama-600 emzimbeni wakho.
Ungadla Kanjani I-Dragon Fruit
Nakuba isikhumba esiwugqinsi, esinesikhumba sikadrako singethusa, ukudla lesi sithelo kulula kakhulu.
Iqhinga liwukuthola osekuvuthwe ngokuphelele.
Isithelo sikadrako esingavuthiwe sizoba luhlaza. Bheka ebomvu ngokugqamile. Okunye ukubona kuyinto evamile, kodwa i-splatter eningi ingabonisa ukuthi isivuthwe ngokweqile. Njengokwatapheya kanye nekiwi, isithelo sikadrako esivuthiwe kufanele sithambe kodwa singabi mushy.
Nansi indlela yokudla isithelo sikadrako esisha:
- Usebenzisa ummese obukhali, usike ube uhafu ubude.
- Gcoba isithelo ngesipuni, noma usike sibe amakhyubhu ngokusika imigqa eqondile nevundlile ku-pulp ngaphandle kokusika esikhumbeni. Cindezela ngemuva kwesikhumba ukuze uveze ama-cubes futhi uwasuse usebenzisa isipuni noma iminwe yakho.
- Ukuze uyijabulele, yengeze kumasaladi akho, ama-smoothies namayogathi, noma umane uzidlele wodwa.
Ungathola futhi isithelo sikadrako esigabeni esiqandisiwe kwezinye izitolo zegrosa, sihlutshiwe futhi sisikwa sibe amakhyubhu. Lena inketho elungele ukudla okulula okumnandi okupakisha i-punch enomsoco.
I-Sumumé I-Dragon fruit ilula ngendlela emangalisayo futhi ingadliwa yodwa noma yengezwe kumasaladi, ama-smoothies kanye neyogathi.
Umphumela wokugcina
I-Dragon fruit yisithelo esimnandi sasezindaweni ezishisayo okufanele usizame.
Inambitheka ngendlela emangalisayo, yengeza umbala ogqamile epuletini lakho, futhi inikeza izakhamzimba ezibalulekile, i-prebiotic fiber, nezinhlanganisela zezitshalo ezinenzuzo. - konke ngengxenye yekhalori ephansi.
Uma ubheke ukungeza okuhlukahlukene ekudleni kwakho izithelo, isithelo sikadrako siyinketho emnandi enezinzuzo eziningi zezempilo.
