Chii chinonzi Ash Gourd? Zvese zvaunoda Kuti Uzive

Zvemukati

• Yakapfuma mune zvimwe zvinovaka muviri uye zvinobatsira zvinomera zvinomera
• Dai kuvandudza kugaya
• Zvimwe zvinogona kubatsira
• Nzira dzekudya dota
• Chinokosha

Ash gourd, inozivikanwawo se Benincasa hispida, yechando manwiwa, wakisi mukaka, machena manhanga, uye Chinese manwiwa, chibereko chinowanikwa munzvimbo dzeSouthern Asia (1).

Inokura pamuzambiringa uye inokura kuita vhudzi rakatenderedzwa kana rehuremu iro rakaenzana saizi uye neruvara sehomba. Kana yaibva, michero yekunze yemichero yakasviba ikaita yeupfu-yemavara yekupfeka iyo inopa ichi chibereko zita racho.

Ash gourd's soft taste inoyeuchidza cucumber, uye nyama yemichero ndiyo inonyanya kufarirwa kuwedzera kune Chinese uye Indian ndiro.

Chibereko ichi chakapihwa kupa dzakasiyana hutano mabhenefiti uye chakashandiswa muchinyakare Chinese uye Ayurvedic mushonga kwemazana emakore. Nekudaro, vashoma chete vezvayo zvinofungidzirwa zvakanaka izvo parizvino zvinotsigirwa nesainzi (1).

Chinyorwa ichi chinoongorora ongororo ichangoburwa pamusoro peguruva, kusanganisira zvirimo zvinovaka muviri uye zvinogona kubatsira muhutano.

Yakapfuma mune zvimwe zvinovaka muviri uye zvinobatsira zvinomera zvinomera

Ash gourd ine 96% mvura uye yakadzika kwazvo mumakoriori, mafuta, mapuroteni, uye carbs. Asi, inoramba iine faibha uye inopa hushoma hwezvakasiyana zvinovaka muviri.

Imwe 3.5-ounce (100-gramu) chikamu cheiyo yakasvibira gourd inopa ():

• Makorori: 13
• Mapuroteni: isingasviki 1 gramu
• Carbs: 3 magiramu
• Fiber: 3 magiramu
• Mafuta: isingasviki 1 gramu
• Vhitamini C: 14% yeiyo Mazuva ese Kukosha (DV)
• Riboflavin: 8% DV
• Zinc: 6% DV

Ash gourd zvakare ine mashoma masimbi esimbi, magnesium, phosphorus, mhangura, uye manganese, pamwe neakasiyana mamwe mavitamini B. Zvakadaro, izvi zviyero kazhinji hazvipfuure 3% yezvakavaka muviri 'DVs ().

Pamusoro pevhitamini C, dota remupfudze isosi yakanaka ye flavonoid uye carotenes, ma antioxidants maviri anotenda kubatsira kudzivirira muviri wako kukuvara kwesero uye mamwe mamiriro akaita senge chirwere cheshuga chirwere chepfungwa (3).

Parizvino, ash gourd's antioxidant zvemukati zvinofungidzirwa kuti ndicho chikonzero chikuru shure kwezvizhinji zvezvazvinofungidzirwa zvikomborero ().

Ash gourd yakaderera mumacalorie, mafuta, carbs, uye mapuroteni. Asi, yakafuma mune fiber uye antioxidants iyo inofungidzirwa kusimudzira hutano hwako uye kubatsira kudzivirira muviri wako kubva kuchirwere.

Dai kuvandudza kugaya

Ash gourd's low calorie, yakakwira fiber, uye yakakwira mvura zvirimo zvinogona kubatsira kuvandudza kugaya kwako uye kusimudzira hutano hwakanaka hwemuviri.

Semuenzaniso, tsvagiridzo inoratidza kuti yakaderera koriori, mvura-dense chikafu senge dota gourd inogona kubatsira vanhu kurasikirwa uremu ().

Zvakare, dota dota ndiyo sosi yakanaka yeyakagadziriswa fiber. Rudzi urwu rwefibre runoumba chinhu chakafanana nejel mumatumbu ako, icho chinononoka kugaya kwako uye chinobatsira kusimudzira manzwiro ekuzara (6,,).

Ash gourd iri zvakare yakanyanya kudzikira mu carbs, izvo zvinoita kuti ive yakakodzera kune vanhu vanotevera yakaderera carb chikafu.

Ash gourd's low calorie, yakaderera carb, yakakwira mvura, uye yakakwira fiber zvirimo zvinopa musanganiswa wemuviri unogona kusimudzira hutano hwekugaya uye nekukubatsira iwe kuchengetedza huremu hwakanaka.

Zvimwe zvinogona kubatsira

Ash gourd rave richishandiswa muchinyakare Chinese uye Ayurvedic mushonga kurapa akasiyana siyana maronda kwemazana emakore.

Ichi chibereko chinowanzo rumbidzwa nekuda kweiyo laxative, diuretic, uye aphrodisiac zvivakwa. Zvinotendwawo kuti zvinopa hutano mabhenefiti kubva pakuwedzera kwesimba remagetsi uye nepfungwa dzakapinza kusvika pakunyorovera kugaya uye nenjodzi yakaderera yechirwere.

Nekudaro, haazi ese mabhenefiti ayo anofungidzirwa parizvino anotsigirwa nesainzi. Ivo vane kutsigirwa kwakawanda kwesainzi vanosanganisira:

• Inogona kudzivirira maronda. Kutsvagurudza kwemhuka kunoratidza kuti madota emupfudze anogona kubatsira kudzivirira kuoneka kwemaronda emudumbu mumakonzo (, 9).
• Inogona kudzora kuzvimba. Kwayedza-chubhu uye zvidzidzo zvemhuka zvinocherekedza kuti madota emupfudze anotapudza anogona kudzora, ayo anotendwa kuti ndiwo anokonzera hosha dzakawanda dzisingaperi (10,,).
• Inogona kupa dziviriro kurudzi rwechipiri chirwere cheshuga. Kutsvagurudza mumakonzo kunoratidza kuti ash gourd inogona kubatsira kudzikisa shuga yeropa, triglyceride, uye insulin mazinga. Nekudaro, zvidzidzo zvevanhu zvinoratidzira zvinopesana zvabuda (1,).
• Inogona kunge iine antimicrobial mhedzisiro. Dzimwe ongororo dzinoratidza kuti dota remupfudze rinochengetedza kubva kune mamwe mabhakitiriya nefungi. Asi, zvimwe zvidzidzo hazviwani zvinodzivirira ()

Kunyangwe ichivimbisa, zvakakosha kuti uzive kuti zvese izvi zvidzidzo zvakashandisa zvakaburitswa kubva mumuchero wenyama, ganda, kana muzambiringa pane muchero pachawo.

Zvakare, mazhinji eaya mafundo idiki kana akanyorwa, uye ruzhinji haruna kuongorora izvi zvakanaka muvanhu. Naizvozvo, kumwe kutsvagurudza kunodiwa pasati pasvika mhedziso dzakasimba.

Zvicherwa zvakagadzirwa kubva padota remadota nyama, ganda, uye muzambiringa zvakabatanidzwa neakawanda ezvehutano zvinogona kubatsirwa. Zvakadaro, zvimwe zvidzidzo muvanhu zvinodiwa pasati paitwa mhedziso dzakasimba.

Nzira dzekudya dota

Ash gourd chikamu chinozivikanwa cheAsia cuisine.

Chibereko chinowanzo kubikwa, kubikwa, uye kudyiwa pachawo kana kuwedzerwa mumuto nemuto. Inogona zvakare kubikwa, kugochwa, kunwiwa, kana kungosvuurwa uye kuwedzerwa kumasaladhi, kana kudyiwa mbishi zvakafanana nekudya kwaungaita cucumber yakachekwa.

Ash gourd inogona zvakare kushandiswa kugadzira zviwitsi, jam, ketchup, makeke, ice cream, kana chinwiwa chinotapira cheIndia chinonzi petha. Ichowo kuwedzera kwakakurumbira kune majusi uye smoothies ().

Unogona kuwana dota remadota muzvitoro zvikuru zveAsia kana misika yevarimi vekunze. Ita shuwa yekutora chidhoma chinonzwa kuremerwa nehukuru hwacho uye chisina mavanga kana ekunze indentations.

Ash gourd inonyanya kuchengetwa munzvimbo inotonhorera, yakaoma. Iyo poda chena iri pamusoro pechikara inova inonamira kana yakanyorova uye inofanira kusukwa isati yacheka mukova wakavhurwa.

Ash gourd kuwedzera kwakasiyana-siyana kumasobho, stews, uye masaradhi. Inogona zvakare kubikwa, yakabikwa, kunyorerwa, kana kushandiswa kugadzira ketchup, jamu, majusi, smoothies, uye madhiri.

Chinokosha

Ash gourd chibereko chakaderera chekoriori icho chakapfuma mumvura, fiber, uye zvimwe zvinobatsira zvinovaka muviri. Inowanzo shandiswa pakurapa kwechinyakare kudzivirira kana kurapa akasiyana maronda uye inogadzira kuwedzera kwakasiyana siyana kune akawanda madhishi.

Ash gourd inofungidzirwawo kuti inokurudzira kugaya, inoderedza kuzvimba, uye inodzivirira kutapukirwa, maronda, uye mhando 2 chirwere cheshuga. Nekudaro, hapana cheizvi mabhenefiti parizvino inotsigirwa nesainzi yakasimba.

Izvo zvakati, hapana chakaipa mukupa uyu muchero unoshamisa kuyedza, kunyangwe kana kuri kungo wedzera zvakasiyana pakudya kwako kana kupa madhishi ako twist inonakidza.