8 Hufakazi-Hwakavakirwa paHutano Kubatsirwa kwePapaya

Zvemukati

• 1. Inonaka uye Yakatakurwa Neuturu
• 2.Ine Simba Simba Antioxidant Mhedzisiro
• 3. Ine Anticancer Properties
• 4. Dai Kuvandudza Moyo Hutano
• 5. Ngaarwise Kuzvimba
• 6. May Kuvandudza Kugaya
• 7. Inodzivirira Pakukanganisa Ganda
• 8. Inonaka uye Inochinja-chinja
• Icho Chinokosha

Iyo papaya chibereko chinoshamisa zvine hutano.

Inotakurwa nema antioxidants ayo anogona kudzikisa kuzvimba, kurwisa hosha uye kubatsira kuramba uchiratidzika kunge mudiki.

Heano zvisere zvisungo zvehutano papaya.

1. Inonaka uye Yakatakurwa Neuturu

Papaya chibereko cheiyo Carica papaya chirimwa.

Yakatangira muCentral America neSouthern Mexico asi ikozvino yakura mune mamwe matunhu epasi.

Papaya ine enzyme inonzi papain, iyo inogona kutsemura mapeteni akaoma anowanikwa munyama yemhasuru. Nekuda kweizvi, vanhu vakashandisa papaya kunyorova nyama kwezviuru zvemakore.

Kana papaya yakaibva, inogona kudyiwa isina kubikwa. Nekudaro, papaya isina kuibva inofanira kugara ichibikwa usati wadya - kunyanya panguva yekuzvitakura, sezvo muchero usina kuibva wakakwira muLatex, izvo zvinogona kukurudzira kupunzika ().

Mapapaya akaumbwa akafanana nemapere uye anogona kusvika 20 inches (51 cm) kureba. Ganda iri rakasvibira kana risina kuibva uye orenji kana raibva, apa nyama iri yero, orenji kana kuti yakatsvuka.

Chibereko chine zvakare mhodzi nhema nhema, dzinodyiwa asi dzinovava.

Imwe papaya diki (152 gramu) ine (2):

• Makorori: 59
• Carbohydrate: 15 magiramu
• Fiber: 3 magiramu
• Mapuroteni: 1 gramu
• Vhitamini C: 157% yeiyo RDI
• Vhitamini A: 33% yeiyo RDI
• Folate (vhitamini B9): 14% yeiyo RDI
• Potassium: 11% yeiyo RDI
• Tsvaga huwandu hwecalcium, magnesium uye mavitamini B1, B3, B5, E uye K.

Papayas zvakare ine hutano antioxidants inozivikanwa se carotenoids - kunyanya imwe mhando inonzi lycopene.

Uyezve, muviri wako unotora aya antioxidants anobatsira zvirinani kubva papaya kupfuura mimwe michero nemiriwo ().

Pfupiso Iyo papaya chibereko chinodziya chakakura muvitamini C uye A, pamwe nefibre uye zvine hutano michero misanganiswa. Iinewo enzyme inonzi papain, inoshandiswa kupomhodza nyama.

2.Ine Simba Simba Antioxidant Mhedzisiro

Mahara radicals anoshanda mamorekuru akagadzirwa mukati memuviri wako metabolism. Vanogona kusimudzira kushushikana kweiyo oxidative, iyo inogona kukonzeresa kuchirwere.

Antioxidants, kusanganisira iyo carotenoids inowanikwa mupapaya, inogona kudzikisira mahara radicals ().

Zvidzidzo zvinofungidzira kuti papaya yakaviriswa inogona kudzora kushushikana kwehodhi muvanhu vakuru uye vanhu vane prediabetes, nyoro hypothyroidism uye chirwere chechiropa (,,,).

Zvakare, vaongorori vazhinji vanotenda kuti yakanyanyisa yemahara radicals muuropi chinhu chakakosha muchirwere cheAlzheimer ().

Mune kumwe kuongorora, vanhu vane Alzheimer vakapihwa chakabikwa papaya yakatorwa kwemwedzi mitanhatu vakasangana ne40% kudonha mubiomarker iyo inoratidza kukuvara kweiyo oxidative kuDNA - uye inosanganisirwa nekukwegura nekenza (,).

Iko kuderedzwa kweiyo oxidative kusagadzikana kunonzi kune papaya's lycopene zvemukati uye kugona kubvisa yakawandisa iron, inozivikanwa kuti inogadzira mahara radicals (,).

Pfupiso Papaya ine simba antioxidant mhedzisiro, iyo inogona kudzora kushushikana kweiyo oxidative uye kudzikisa njodzi yako yezvirwere zvakati.

3. Ine Anticancer Properties

Kutsvagisa kunoratidza kuti iyo lycopene iri papaya inogona kudzora kenza njodzi ().

Zvinogona zvakare kubatsira kune vanhu vari kurapwa kenza ().

Papaya inogona kushanda nekudzora mahara radicals ayo anokonzera gomarara.

Pamusoro pezvo, papaya inogona kunge iine yakasarudzika mhedzisiro isina kugoverwa nemimwe michero.

Pakati pezvibereko gumi nemana nemiriwo zvine inozivikanwa antioxidant zvivakwa, chete papaya yakaratidza anticancer chiitiko mumaseru ekenza yemazamu ().

Muchidzidzo chidiki mune vakuru vakuru vane kuzvimba uye preancerous mudumbu mamiriro, iko kuviriswa kwepapai kugadzirira kwakadzora kukuvara kweiyo oxidative ().

Zvisinei, kumwe kutsvagurudza kunodiwa mazano asati aitwa

Pfupiso Kutsvagurudza kwekutanga kunoratidza kuti ma antioxidants ari papaya anogona kudzora njodzi yekenza uye pamwe kutononoka kufambira mberi kwekenza.

4. Dai Kuvandudza Moyo Hutano

Kuwedzera mamwe mapapaya kuchikafu chako kunogona kusimudzira hutano hwemoyo wako.

Zvidzidzo zvinoratidza kuti michero yakawanda muLycopene uye vhitamini C inogona kubatsira kudzivirira chirwere chemwoyo (,).

Iyo antioxidants iri papaya inogona kuchengetedza moyo wako uye kuwedzera zvinodzivirira zve "zvakanaka" HDL cholesterol (,).

Mune kumwe kuongorora, vanhu vakatora chinoviriswa papaya chinowedzerwa kwemasvondo gumi nemana vaive nekuzvimba kushoma uye huwandu huri nani hwe "yakaipa" LDL kune "yakanaka" HDL kupfuura vanhu vakapihwa placebo.

Chiyero chakagadziridzwa chakabatanidzwa nenjodzi yakadzikira yehosha yemwoyo (,).

Pfupiso Papaya yakakwira vhitamini C uye lycopene zvemukati zvinogona kugadzirisa hutano hwemwoyo uye zvinogona kudzora njodzi yako yechirwere chemwoyo.

5. Ngaarwise Kuzvimba

Kuzvimba kusingaperi kuri pamudzi wezvirwere zvakawanda, uye chikafu chisina hutano uye sarudzo dzemararamiro dzinogona kutyaira echirwere ().

Zvidzidzo zvinoratidza kuti michero antioxidant-yakapfuma uye miriwo yakaita papaya inobatsira kudzikisa mamaki ekuzvimba (,,,).

Semuenzaniso, kumwe kuongorora kwakaratidza kuti varume vakawedzera kudya kwavo kwemichero nemiriwo yakakwira muma carotenoid vaive nekuderera kukuru kweCRP, imwe yekumakisa chiratidzo ().

Pfupiso Kusingaperi kuzvimba kuri pamudzi wezvirwere zvakawanda. Mapapaya akanyanya kwazvo mu carotenoids ayo anogona kudzikisa kuzvimba.

6. May Kuvandudza Kugaya

Iyo enzyme yepapa iri mupapaya inogona kuita kuti mapuroteni ave nyore kugaya.

Vanhu vari munzvimbo dzinopisa vanofunga kuti papaya semushonga wekudzvinyirirwa uye zvimwe zviratidzo zveinogumbuka ura (IBS).

Mune kumwe kuongorora, vanhu vakatora poda-yakavakirwa fomula kwemazuva makumi mana vaive nekukosha kwakanyanya mukuzvimbirwa uye kubuda ().

Mbeu, mashizha nemidzi zvakaratidzwa zvakare kurapa maronda mumhuka nevanhu (,).

Pfupiso Papaya yakaratidzirwa kunatsiridza kupatira uye zvimwe zviratidzo zveBS. Mbeu uye zvimwe zvikamu zvemuti zvave kushandiswawo kurapa maronda.

7. Inodzivirira Pakukanganisa Ganda

Kunze kwekuchengeta muviri wako uine hutano, papaya inogona zvakare kubatsira ganda rako kutaridzika kunge rine toni uye hunyanzvi.

Kuita zvakawandisa kwemahara zviitiko zvinotendwa kuve zvinokonzeresa kuwunyana, kutsvedza uye zvimwe kukuvara kweganda kunoitika nezera ().

Vitamini C uye lycopene mupapaya zvinodzivirira ganda rako uye zvinogona kubatsira kudzikisira izvi zviratidzo zvekukwegura ().

Mune kumwe kuongorora, kuwedzera ne lycopene kwemasvondo gumi nemaviri kwakadzikira kutsvuka kweganda mushure mekuratidzwa nezuva, chinova chiratidzo chekukuvara kweganda ().

Mune imwe, vakadzi vakuru vakadya musanganiswa weLycopene, vhitamini C uye mamwe ma antioxidants kwemasvondo gumi nemana aive nekuderedzwa kunoonekwa uye kuyerwa mukudzika kwemeso kumeso ().

Pfupiso Iwo ane antioxidants ane simba mupapaya anogona kubatsira ganda rako kupora kubva mukukuvara kwezuva uye inogona kudzivirira kubva mukuunyana.

8. Inonaka uye Inochinja-chinja

Papaya ine yakasarudzika kuravira kunodiwa nevanhu vazhinji. Zvisinei, kuibva ndiko kiyi.

Papaya isina kuibva kana yakanyanyisa kuibva inogona kuravira zvakasiyana zvakanyanya neyakaibva zvakakwana.

Kana yakanyatsoibva, papaya inofanirwa kuve yero kune orenji-tsvuku muvara, kunyange hazvo mavara matema mashoma akanaka. Kunge avocado, ganda rayo rinofanira kubvuma kumanikidza.

Iko kunhuhwirira kwayo kwakanyanya kana kuchitonhora, saka ipfungwa yakanaka kuichengeta mufiriji pese pazvinogoneka.

Mushure mekuigeza zvakanaka, unogona kuicheka nehafu kureba, kuburitsa mhodzi, uye kuidya kunze kwembichana nekapu, kunge cantaloupe kana vise.

Sezvo ichiita zvine mutsindo nenzira inoshamisa, inogona zvakare kusanganiswa nezvimwe zvekudya zvinozadzisa kunaka kwayo.

Heano mashoma mashoma mapepeti mazano uchishandisa imwe diki papaya:

• Kudya kwemangwanani: Chicheka nehafu uye zadza hafu yega yega ne yoghurt yechiGreek, wobva waita pamusoro nema bhuruu mashoma uye nzungu dzakatemwa.
• Appetizer: Cheka ichiita zvidimbu uye putira chidimbu che ham kana prosciutto kutenderedza tambo yega yega.
• Salsa: Chopaya papaya, madomasi, hanyanisi uye cilantro, wozowedzera muto wemaimu wosanganisa zvakanaka.
• Smoothie: Sungai michero yakachekwa nemukaka wekokonati uye chando mune blender, wozo sanganisa kusvikira wakatsetseka.
• Saladi: Chopaya papaya uye avocado mumacube, wedzera diced huku yakabikwa uye pfeka nemafuta emuorivhi nevhiniga.
• Dessert: Sanganisa muchero wakatemwa nemipuni miviri (28 gramu) yembeu dzechia, 1 mukombe (240 ml) yemukaka wemarmond uye 1/4 teaspoon yevanilla. Sanganisa zvakanaka uye firiji usati wadya.

Pfupiso Papaya muchero unonaka unonyanya kunakirwa kuibva. Inogona kudyiwa iri yoga kana nyore kusanganiswa nezvimwe zvekudya.

Icho Chinokosha

Papaya rakapfuma muzvakakosha zvinovaka muviri uye rine kuravira kunonaka.

Ma antioxidants ayo ane simba senge lycopene anogona kudzora njodzi yako yezvirwere zvakawanda - kunyanya idzo dzinowanzouya nezera, senge chirwere chemoyo nekenza.

Inogona zvakare kudzivirira kubva kune anoonekwa zviratidzo zvekukwegura, kubatsira ganda rako kuti rirambe rakatsetseka uye hudiki.

Edza kuwedzera uyu muchero une hutano uye unonaka pane zvaunodya nhasi.