10 Sayenzi-Yakavakirwa Bhenefiti yeGrapefruit

Zvemukati

• 1. Yakaderera muCalori, Asi Yakakwira muNutrients
• 2. Inogona Kubatsira Yako immune System
• 3. Dai Kusimudzira Nzara Kudzora
• 4.Yakave Yakaratidzwa Kubatsira Kurera Kurema
• 5. Grapefruit Inogona Kubatsira Kudzivirira Insulin Kuramba uye Chirwere cheshuga
• 6. Kudya Grapefruit Kunogona Kuvandudza Utano Hwemwoyo
• 7. Yakakwirira muMasimba Antioxidants
• 8. Dai Kuderedza Njodzi dzeItsvo Matombo
• 9. Kunyorovera Kwakanyanya
• 10. Nyore Kuwedzera kune Kudya Kwako
• Muchero Wemazambiringa Hausi Wevanhu Vose
• Kurapa Kwemishonga
• Zino Enamel Kukurwa
• Icho Chinokosha

Muchero wemazambiringa chibereko chemiti inotonhora inozivikanwa nekunaka uye inotapira.

Yakapfuma mune zvinovaka muviri, antioxidants uye fiber, ichiita imwe yemichero ine citrus michero yaunogona kudya.

Kutsvagurudza kunoratidza kuti inogona kuve iine simba rakanakira hutano, kusanganisira kurasikirwa uremu uye kudzikisira njodzi yehosha yemoyo.

Heano gumi humbowo-hwakavakirwa hutano mabhenefiti e grapefruit.

1. Yakaderera muCalori, Asi Yakakwira muNutrients

Grapefruit chikafu chinoshamisa zvine hutano kusanganisa mukudya kwako. Izvi zvinodaro nekuti ine michero yakawanda, asi yakaderera macalorie. Muchokwadi, ndeimwe yemichero yakaderera-koriori.

Inopa huwandu hwakakwana hwefibre, mukuwedzera kune anopfuura gumi nemashanu mavitamini anobatsira uye mamineral.

Heano mamwe emakemikari makuru anowanikwa muhafu yemuzambiringa wepakati-saizi (1).

• Makorori: 52
• Carbs: 13 magiramu
• Mapuroteni: 1 gramu
• Fiber: 2 magiramu
• Vhitamini C: 64% yeiyo RDI
• Vhitamini A: 28% yeiyo RDI
• Potassium: 5% yeiyo RDI
• Thiamine: 4% yeiyo RDI
• Tsamba: 4% yeiyo RDI
• Magnesium: 3% yeiyo RDI

Pamusoro pezvo, ipfuma sosi yemamwe makemikari ane simba antioxidant, ayo anogona kuve anokonzeresa mazhinji ezverubatsiro rwehutano.

Grapefruit yakaderera mumacalorie uye zvakare inopa yakawandisa huwandu hwefibre, mavitamini, zvicherwa uye antioxidants.

2. Inogona Kubatsira Yako immune System

Kudya grapefruit nguva dzose kunogona kubatsira immune system yako.

Inokosheswa nekuda kwehuwandu hwayo hwevhitamini C, iyo ine antioxidant zvivakwa zvinozivikanwa kuchengetedza maseru ako kubva kune hutachiona hunokuvadza uye hutachiona ().

Pamusoro pezvo, ongororo dzinoverengeka dzakaratidza vhitamini C kuve inobatsira kubatsira vanhu kupora nekukurumidza kubva kune yakajairwa kutonhora (,,,,).

Mamwe mavitamini nemaminerari anowanikwa muzambiringa mazivikanwa anozivikanwa kubatsira hutachiona, kusanganisira vhitamini A, iyo yakaratidzwa kubatsira kudzivirira kuzvimba uye zvimwe zvirwere zvinotapukira (,).

Grapefruit inopawo mashoma maB mavitamini, zinc, mhangura uye iron, ayo ese anoshanda pamwechete mumuviri kukurudzira immune system kushanda. Ivo zvakare vanobatsira kuchengetedza kutendeka kweganda rako, iro rinoita sedziviriro yekudzivirira hutachiona ().

Grapefruit inogona kubatsira immune system yako, sezvo iine akawanda mavitamini uye mamineral anozivikanwa nebasa ravo mukudzivirira hutachiona.

3. Dai Kusimudzira Nzara Kudzora

Grapefruit ine huwandu hwakaenzana hwefibre - 2 gramu muhafu yemuchero wepakati-saizi (1).

Kutsvagurudza kunoratidza kuti chikafu chine michero ine fiber yakawanda inobatsira pakukonzera kunzwa kwekuzara. Izvi zvinodaro nekuti fiber inononoka mwero unodurura dumbu rako, ichiwedzera nguva yekuzeya (, 12,).

Nekudaro, kushandisa huwandu hwakakwana hwefibre kunogona kungokubatsira iwe kudya mashoma macalorie mukati mezuva rese nekuchengetedza chishuwo chako ()

Grapefruit ine fiber, iyo inobatsira nekudya kudya nekusimudzira kuzara.

4.Yakave Yakaratidzwa Kubatsira Kurera Kurema

Muchero wemazambiringa kurasikirwa kwekureruka hushamwari chikafu.

Iyo ine akati wandei zvivakwa zvakabatana nehuremu, kunyanya yayo fiber zvemukati, izvo zvinobatsira kusimudzira kuzara uye kudzikisa koriori kudya (,,,).

Pamusoro pezvo, grapefruit ine macalorie mashoma asi yakawanda mvura, chinova chimwe chimiro chinozivikanwa kubatsira nehuremu ().

Imwe ongororo muzvidzidzo makumi mapfumbamwe nemapfumbamwe akafutisa yakawana kuti avo vaidya hafu yemuzambiringa mazambiringa vasati vadya vakarasa huremu hwakanyanya kupfuura avo vasina ().

Muchokwadi, avo vari muboka vakadya grapefruit nyowani vakarasikirwa avhareji yemakirogiramu 3.5 (1.6 kg) kwemavhiki gumi nemaviri, nepo vatori vechikamu muboka vasina kudya grapefruit vakarasikirwa pasi pe1 pondo (0.3 kg), paavhareji ( ).

Zvimwe zvidzidzo zvakawana zvakafanana uremu-kudzikisa mhedzisiro. Semuenzaniso, kumwe kuongorora kwakaratidza kuti vatori vechikamu vakasangana nehuremu hwechiuno pavakadya grapefruit zuva nezuva nezvikafu zvavo (,).

Izvi hazvireve kuti grapefruit ichaburitsa kuonda pachayo, asi kuiwedzera kune chikafu chine hutano chingaratidza kuve chinobatsira.

Kudya grapefruit usati wadya kunogona kubatsira pakurasikirwa nehuremu. Yayo fiber uye nemvura inogona kusimudzira kuzara uye kudzikisa kudya kwekoriori.

5. Grapefruit Inogona Kubatsira Kudzivirira Insulin Kuramba uye Chirwere cheshuga

Kudya mazambiringa mazambiringa nguva dzose kunogona kuva nekwanisi yekudzivirira insulin kudzivisa, izvo zvinogona kutungamira kuchirwere cheshuga.

Insulin ihormone inodzora maitiro mazhinji mumuviri wako. Semuenzaniso, inobatanidzwa muzvinhu zvakawanda zve metabolism yako, asi inonyanya kuzivikanwa nebasa rayo mukudzora shuga yeropa ().

Insulin kudzvinyirira pakupedzisira kunotungamira kune yakakwira insulini uye huwandu hweshuga yeropa, zviviri zvakakosha njodzi zvinhu zverudzi rwechipiri chirwere cheshuga (,,).

Kudya grapefruit kunogona kubatsira kudzora insulin mazinga uye nekudaro kuve nekwaniso yekudzora mukana wako wekuve insulini inoshingirira ().

Mune kumwe kuongorora, vanotonga avo vakadya hafu yemuchero wemazambiringa matsva vasati vadya vakaona kudzikiswa kwakakosha mune ese insulin mazinga uye insulin kushorwa, zvichienzaniswa neboka iro risingadyi grapefruit ().

Zvakare, kudya michero seyakazara kunowanzo sanganisirwa nani kudzora shuga muropa uye nenjodzi yakadzikira yerudzi rwechipiri chirwere cheshuga (,).

Muchero unogona kubatsira kuderedza insulin kusagadzikana, izvo zvinogona kudzikisa njodzi yako yekukudziridza mhando 2 chirwere cheshuga.

6. Kudya Grapefruit Kunogona Kuvandudza Utano Hwemwoyo

Kugara uchidya chibereko chemuzambiringa kunofungidzirwa kunatsiridza hutano hwemwoyo nekudzora njodzi dzehosha yemwoyo, senge yakakwira BP uye cholesterol.

Mune kumwe kuongorora, vanhu vaidya grapefruit katatu zuva nezuva kwevhiki nhanhatu vakasangana nekudzikiswa kwakanyanya mukumanikidza kweropa panguva yechidzidzo. Vakaratidzawo kuvandudzwa kwecholesterol yakazara uye "yakaipa" LDL cholesterol mazinga ().

Iyi mhedzisiro ingangoitika nekuda kweakakosha macustomer ane grapefruit, ayo anoita chinzvimbo mukuchengetedza moyo wako uchishanda nemazvo.

Kutanga, grapefruit yakanyatso kukwirira mu potassium, iyo mineral inokonzeresa kune akawanda maficha ehutano hwemwoyo. Hafu yemuzambiringa inopa zvikamu zvishanu kubva muzana zvepotassium zvaunoda (1,,,).

Kudya kwakakwana kwe potassium kunosanganisirwa nenjodzi yakadzikira yehigh blood. Uyezve, yakaratidzirwa kudzikisa njodzi yekufa kubva kuchirwere chemoyo (,).

Chechipiri, iyo fiber iri muzambiringa mazambiringa inogona zvakare kusimudzira hutano hwemwoyo, zvichipiwa kuti yakakwira fiber kudya kunosanganisirwa nekuderera kweropa uye cholesterol mazinga ().

Pakazara, vaongorori vanoti kusanganisira fiber uye antioxidant-yakafuma michero senge grapefruit sechikamu chekudya zvine hutano inobatsira kudzivirira kubva pamamiriro akaita sechirwere chemwoyo uye sitiroko (,,).

Grapefruit ine zvinovaka muviri uye antioxidants inoratidzwa kubatsira kuchengetedza moyo nekugadzirisa BP uye cholesterol mazinga.

7. Yakakwirira muMasimba Antioxidants

Grapefruit ine mashoma mashoma antioxidants ayo anopa akasiyana hutano mabhenefiti, kusanganisira yakaderedzwa njodzi yezvirwere zvinoverengeka ().

Antioxidants inodzivirira ako maseru kubva kukuvara kunokonzerwa nemahara radicals, ayo ari asina kugadzikana mamorekuru anogona kukonzera kukuvadza kuita mumuviri wako ().

Heano mhedziso yeakanyanya kukosha antioxidants mune grapefruit:

• Vhitamini C: Iyo ine simba, inogadziriswa nemvura inodzivirira antioxidant iyo iriko mune yakakwira huwandu mu grapefruit. Inogona kuchengetedza maseru kubva kukuvara kunowanzo kutungamira kuchirwere chemoyo nekenza ().
• Beta-carotene: Inoshandurwa kuita vhitamini A mumuviri uye inofungidzirwa kubatsira kudzikisa njodzi yemamwe mamiriro asingaperi, anosanganisira chirwere chemwoyo, gomarara uye matambudziko ane chekuita nemaziso senge macular degeneration ().
• Lycopene: Inozivikanwa nekugona kwayo kudzivirira kukura kwemamwe marudzi ekenza, kunyanya gomarara reprostate. Inogona zvakare kubatsira kudzora kukura kwemamota uye kudzikisa mhedzisiro yemhedzisiro yekurapa kenza (,).
• Flavanones: Izvo zvinopesana nekuzvimba zvivakwa zvakaratidzirwa kudzikisa BP uye cholesterol mazinga, zvichideredza njodzi yehosha yemwoyo (,).

Muchero wemazambiringa une mhando dzinoverengeka dze antioxidants dzinogona kubatsira kudzivirira kukura kweimwe isingagumi mamiriro, kusanganisira chirwere chemoyo nekenza.

8. Dai Kuderedza Njodzi dzeItsvo Matombo

Kudya grapefruit kunogona kudzikisa njodzi yako yekukudziridza itsvo matombo, ayo anokonzerwa nekuwanda kwemarara maronda muitsvo.

Aya marara zvinhu zvigadzirwa zve metabolism izvo zvinowanzo svinurwa kuburikidza neitsvo uye kubviswa kubva mumuviri mune weti.

Nekudaro, pavanosimbisa mukati meitsvo, vanove matombo. Matombo makuru eitsvo anogona kukonzera kuvharika muhuropi, izvo zvinorwadza zvisingaite.

Rudzi rwakajairika rweitsvo matombo ndeye calcium oxalate matombo. Citric acid, organic acid inowanikwa mugirimo mazambiringa, inogona kushanda pakuvadzivirira nekusunga necalcium muitsvo uye nekuiburitsa kunze kwemuviri (,).

Zvakare, citric acid ine anokwanisa kuwedzera vhoriyamu uye pH weti yako, kuburitsa nharaunda isingafarire pakuumbwa kweitsvo matombo ().

Iyo citric acid mu grapefruit inogona kubatsira kudzikisira kuumbwa kwecalcium oxalate itsvo matombo.

9. Kunyorovera Kwakanyanya

Grapefruit ine mvura yakawanda uye, nekudaro, ine hydrate yakawanda. Muchokwadi, mvura inogadzira yakawanda yehuremu hwemuchero.

Kune angangoita mana maunzi (118 ml) emvura muhafu yechirimwa chepakati chemazambiringa, icho chinosvika 88% yehuremu hwayo hwese (1).

Kunyangwe kunwa mvura yakawanda ndiyo nzira yakanakisa yekugara uine hydrated, kudya chikafu chine mvura kunogona kubatsira.

Muchero wemazambiringa une huwandu hwemvura, iyo inobatsira iwe kugara uine hydrated.

10. Nyore Kuwedzera kune Kudya Kwako

Muchero wemazambiringa unoda zvishoma-ku-kugadzirira, saka zviri nyore kuwedzera kuchikafu chako.

Kunyangwe iwe ukagara wakabatikana, pa-iyo-kuenda mararamiro, iwe unogona achiri kunakidzwa grapefruit nguva dzose pasina kunetseka nezvayo kutora yakawandisa nguva yako.

Hedzino dzimwe nzira dzaungafarire grapefruit:

• Snack pane grapefruit zvidimbu zvega.
• Idye seimwe nzira kune zvisina kunaka dhizeti chikafu.
• Edza iyi saladi, iyo inosanganisa grapefruit nekare uye avocado.
• Uisanganise neiyi smoothie nemimwe michero uye miriwo.
• Sanganisira icho mune yakasarudzika chisvusvuro parfait senge mune ino kamukira.

Grapefruit chikafu chine hutano chiri nyore kupinza mukudya kwako.

Muchero Wemazambiringa Hausi Wevanhu Vose

Pane zvikonzero zvishoma nei vamwe vanhu vangangoda kudzivirira kudya grapefruit.

Kurapa Kwemishonga

Kune vamwe vanhu, kudya grapefruit uye jisi rayo kunogona kutungamira mukudyidzana kwemishonga ().

Izvi zvinodaro nekuti ine zvinhu zvinodzivisa cytochrome P450, enzyme iyo muviri wako unoshandisa kugadzirisa mimwe mishonga.

Kana iwe ukadya grapefruit uchinwa mishonga iyi, muviri wako unogona kutadza kuaputsa, izvo zvinogona kukonzera kuwedzeredza uye zvimwe zvinokanganisa ().

Iyo mishonga inowanzo sangana ne grapefruit inosanganisira ():

• Immunosuppressants
• Benzodiazepines
• Mazhinji calcium chiteshi anovharira
• Indinavir
• Carbamazepine
• Mamwe ma statins

Kana iwe uri kutora chero eiyi mishonga, taura nachiremba wako usati wawedzera grapefruit kuchikafu chako.

Zino Enamel Kukurwa

Mune zvimwe zviitiko, kudya grapefruit kunogona kutungamira kukukurwa kwemazino enamel.

Citric acid, iyo inowanikwa mumichero yema citrus, ndiyo inowanzo kukonzeresa kukukurwa kwe enamel, kunyanya kana iwe ukaidya zvakanyanya ().

Kana iwe uine meno akaomarara, ungangoda kudzivirira michero ine acid. Nekudaro, pane zvimwe zvinhu zvaunogona kuita kuchengetedza rako rezino enamel uchiri kunakidzwa ne grapefruit:

• Usambofa wakayamwa mazambiringa mazambiringa kana zvimwe michero ine acidic uye dzivisa kuzviisa zvakanangana nemeno ako.
• Sukurudza muromo wako nemvura mushure mekudya muchero uye mirira maminetsi makumi matatu kukwesha mazino ako.
• Idya chizi nemuchero. Izvi zvinobatsira kusiyanisa acidity mumuromo mako uye kuwedzera kugadzirwa kwemate.

Kana iwe ukatora mimwe mishonga kana uine meno akaomarara, ungangoda kudzikisira yaunotora mazambiringa kana kuidzivirira zvachose.

Icho Chinokosha

Muchero wemazambiringa ndeimwe yemichero ine hutano pasi. Yakapfuma mumavhithamini akakosha, zvicherwa uye antioxidants.

Pane zvese, grapefruit inonaka uye zvinoshamisa kuti zviri nyore kuwedzera pane chako chikafu.