6 Bhenefiti yeinovava Melon (Inorwadza Gourd) uye Yayo Kubvisa

Zvemukati

• 1. Inorongedza Zvakawanda Zvakakosha Zvibereko
• 2. Inogona Kubatsira Kuderedza Ropa Shuga
• 3. Ungave Nezvinhu Zvekurwisa Cancer
• 4. Inogona Kuderedza Cholesterol Levels
• 5. May Kubatsira Kuonda
• 6. Zvakawanda uye zvinonaka
• Mhedzisiro Inogona Kuitika
• Icho Chinokosha

Ruva rinovava - rinozivikanwawo sechiva chinovava kana Momordica charantia - muzambiringa unopisa ndewemhuri yegourd uye unowirirana zvakanyanya ne zucchini, squash, manhanga, uye cucumber.

Inorimwa kutenderera pasirese nekuda kwechibereko chayo chinodyiwa, icho chinoonekwa sechikafu mumhando zhinji dzeAsia chikafu.

Mhando dzeChinese kazhinji dzakareba, dzakacheneruka girini, uye dzakafukidzwa newart-kunge mapundu.

Kune rimwe divi, mhando yeIndia yakatetepa uye yakanongedza mativi neakaomarara, mapikicha akasvetuka padumbu.

Pamusoro pekunaka kwayo uye kupenya kwakasarudzika, huswa hunoshungurudza hwave huchibatanidzwa nezvakanaka zvinoverengeka zvehutano.

Heano matanhatu mabhenefiti einovava manwiwa uye ayo mushoma.

1. Inorongedza Zvakawanda Zvakakosha Zvibereko

Rinovava rinovava sosi huru yezvakawanda zvinovaka muviri.

Imwe kapu (94 gramu) yemavhoni akasviba anovava anopa ():

• Makorori: 20
• Carbs: 4 magiramu
• Fiber: 2 magiramu
• Vhitamini C: 93% yeReferenzi Mazuva ese Intake (RDI)
• Vhitamini A: 44% yeiyo RDI
• Tsamba: 17% yeiyo RDI
• Potassium: 8% yeiyo RDI
• Zinc: 5% yeiyo RDI
• Iron: 4% yeiyo RDI

Zvinorwadza vise rakanyanya kupfuma muvhitamini C, yakakosha micronutrient inobatanidzwa mukudzivirira kwezvirwere, kuumbwa kwemabhonzo, uye kupora kwemaronda ().

Iyo zvakare yakakwira muvhitamini A, vhitamini-inogadziriswa mavhitamini inosimudzira hutano hweganda uye kuona kwakakodzera ().

Inopa folate, yakakosha mukukura nekusimudzira, pamwe neiyo shoma potasium, zinc, uye iron ().

Zvinoshungurudza vise isosi yakanaka yekatekini, gallic acid, epicatechin, uye chlorogenic acid, zvakare - ane simba antioxidant macomputer anogona kubatsira kudzivirira maseru ako kukuvara ().

Uyezve, yakaderera mumacalorie asi yakakwira mu fiber - ichizadzisa ingangoita 8% yefibha yako yezuva nezuva inoda mune imwechete-kapu (94-gramu) inoshumira.

Pfupiso Zvinorwadza vise isosi yakanaka yezvinhu zvinovaka muviri senge fiber, vitamini C, folate uye vhitamini A.

2. Inogona Kubatsira Kuderedza Ropa Shuga

Kutenda kune simba rayo rekurapa, huswa hwakashata hwakagara huchi shandiswa nevanhu vemo kutenderera pasirese kubatsira kubata mamiriro ane hukama neshuga ().

Mumakore achangopfuura, ongororo dzinoverengeka dzakasimbisa chikamu chemuchero muropa rekudzora shuga.

Chidzidzo chemwedzi mitatu muvakuru makumi maviri nevana vane chirwere cheshuga chakaratidza kuti kutora 2,000 mg yemavhoni anovava zuva nezuva yakaderedza shuga yeropa uye hemoglobin A1c, muyedzo unoshandiswa kuyera kudzora shuga yeropa kwemwedzi mitatu (7).

Chimwe chidzidzo muvanhu makumi mana vane chirwere cheshuga vakaona kuti kutora zviuru zviviri zvemusi pazuva wezwi rinovava kwemavhiki mana kwakatungamira kudzikira kwakaderera mumashuga eropa.

Uyezve, iyo yekuwedzera yakadzikira zvakadzama mazinga eiyo fructosamine, imwe mucherechedzo wenguva refu yeshuga yekudzora shuga (8).

Zvinoshungurudza vise inofungidzirwa kuti inovandudza mashandisiro anoita shuga mumashutu ako uye kukurudzira kuchengetedzwa kwe insulini, iyo mahormoni inoona nezve kudzora mashuga eropa (9).

Nekudaro, kutsvagurudza muvanhu kushoma, uye kwakakura, zvimwe zvepamusoro-soro zvidzidzo zvinodiwa kuti unzwisise kuti visi inovava ingakanganisa sei mashuga eropa muhuwandu hwevanhu.

Pfupiso Bitter melon yakaratidzirwa kunatsiridza akawanda mamaki eakareba-eshuga eropa kudzora, kusanganisira mazinga e fructosamine uye hemoglobin A1c. Zvakadaro, kumwe kutsvagisa kwepamusoro-soro kunodiwa.

3. Ungave Nezvinhu Zvekurwisa Cancer

Tsvagiridzo inoratidza kuti vise rinovava rine mamwe macomputer ane kenza-yekurwisa zvivakwa.

Semuenzaniso, imwe bvunzo-chubhu yekuongorora yakaratidza kuti inovava vise yakatorwa yaibudirira pakuuraya cancer maseru emudumbu, colon, mapapu, uye nasopharynx - iyo nzvimbo iri kuseri kwemhino kumashure kwehuro yako ().

Imwe bvunzo-chubhu yekudzidza yaive nezvakawanikwa zvakafanana, zvichitaura kuti zvinovava dhongi remavise rakakwanisa kudzivirira kukura nekupararira kwemaseru ekenza yemazamu uku ichikurudzira cancer cell kufa (11).

Ramba uchifunga kuti izvi zvidzidzo zvakaitwa pachishandiswa huwandu hwakawandisa hwemavhitamini anonwisa pamasero ega ega murabhoritari.

Kumwe kutsvagurudza kunodiwa kuti uone kuti vise inovava ingakanganisa sei kukura kwegomarara uye kukura muvanhu kana ikadyiwa muhuwandu hwakajairika hunowanikwa muchikafu.

Pfupiso Kwayedza-chubhu zvidzidzo zvinoratidza kuti huswa hunorwadza hungave nekenza-yekurwisa zvivakwa uye hunogona kushanda kurwisa mudumbu, colon, mapapu, nasopharynx, uye maseru emukenza wemazamu.

4. Inogona Kuderedza Cholesterol Levels

Kukwirira kwecholesterol kunogona kukonzeresa mafuta ane mutsinga, kumanikidza moyo wako kushanda nesimba kupomba ropa uye kuwedzera njodzi yako yechirwere chemwoyo ().

Dzidzo dzinoverengeka dzemhuka dzakawana kuti huswa hunorwadza hunogona kudzikisa huwandu hwecholesterol kutsigira hutano hwemoyo hwese.

Kumwe kuongorora mumakonzo pakudya kwakanyanya-cholesterol kwakacherekedza kuti kupa svutugadzike yemavise kunoshatisa kwakadzikira zvakanyanya muzvikamu zvecholesterol yakazara "yakaipa" LDL cholesterol, uye triglycerides (13).

Chimwe chidzidzo chakaratidza kuti kupa makonzo shungu inovava yemavise yakaderedza zvakanyanya mwero wecholesterol uchienzaniswa nenzvimbo inogara nzvimbo. Yepamusoro mizinga yemavise anovava yakaratidza kuderera kukuru (14).

Zvakangodaro, kutsvagisa kwazvino nezve iyo inogona kuve cholesterol-ichideredza zvivakwa zvinovava vhunika zvinonyanya kugumira kuzvidzidzo zvemhuka vachishandisa madosi makuru einovava vhunhu vhudzi.

Zvimwe zvidzidzo zvinodiwa kuti uone kana izvi zvakafanana mhedzisiro zvinoshanda kune vanhu vachidya mukaka sechikamu chekudya kwakaringana.

Pfupiso Zvidzidzo zvezvipfuwo zvinoratidza kuti chinovava chinwiwa chevise chingaderedza cholesterol mazinga, ayo anogona kubatsira kutsigira hutano hwemwoyo. Kunyange zvakadaro, kutsvagisa kwevanhu kuratidza izvi mhedzisiro kuri kushomeka.

5. May Kubatsira Kuonda

Rinovava rinovava rinoita kuwedzera kwakanyanya kune chikafu chinorasikirwa nehuremu, sezvo chiri chakaderera mumakirori asi chiine fiber. Iyo ine angangoita magiramu maviri efaibha mune yega-kapu (94-gramu) inoshumira ().

Fiber inopfuura nepakati pekugaya kwako zvishoma nezvishoma, zvichikubatsira kuti ugare uzere kwenguva yakareba uye uchideredza nzara uye chishuwo (, 16).

Naizvozvo, kuchinjanisa kwakakwira-koriori zvigadzirwa zvine hushungu husingaite zvinogona kubatsira kuwedzera yako fiber kudya uye kucheka macalorie kusimudzira uremu.

Kumwe kutsvagurudza kunoratidza zvakare kuti huswa hunorwadza hunogona kuve nemhedzisiro inobatsira pakupisa kwemafuta uye kurasikirwa nekurema.

Imwe ongororo yakawana kuti kudya kapuleti iine 4.8 gramu yeinovava vhudhi rinoburitswa zuva rega rega kwakatungamira mukudzikira kukuru mumafuta emudumbu.

Vatori vechikamu vakarasikirwa avhareji yemasendimita 0.5 (1.3 cm) kubva pachiuno chavo chiuno mushure memasvondo manomwe ().

Saizvozvowo, ongororo mumakonzo pane kudya kwemafuta akawanda yakacherekedza kuti kusvibiswa kwemavise kwakabaya kwakabatsira kudzikisa huremu hwemuviri kana uchienzaniswa ne placebo ().

Ziva kuti izvi zvidzidzo zvakaitwa uchishandisa yakakwira-dose inovava mavise zvinowedzera. Zvinoramba zvisina kujeka kana kudya huswa hunotapira sechikamu chekudya kwako nguva dzose kungave nemhedzisiro inobatsira pahutano.

Pfupiso Zvinorwadza vise rakaderera mumakoriyori asi rakakwira fiber. Zvidzidzo zvevanhu uye zvemhuka zvakawana kuti chinovava chinyungudutswa chemavise chingabatsirawo kudzikisa mafuta emimba uye huremu hwemuviri.

6. Zvakawanda uye zvinonaka

Rinovava rinovava rine hwema hunopinza hunoshanda zvakanaka mundiro zhinji.

Kuti uigadzirire, tanga nekugeza michero nekucheka kureba. Wobva washandisa mudziyo kuburitsa mbeu kubva pakati, uye cheka michero kuita zvidimbu zvidete.

Manwiwa anorwadza anogona kunakirwa mbishi kana kubikwa mumhando dzakasiyana dzekubika.

Muchokwadi, inogona kuve pan-yakabikwa, yakabikwa, yakabikwa, kana yakatokomberedzwa uye yakarongedzwa nesarudzo yako yekuzadza.

Hedzino dzino shoma nzira dzinonakidza dzekuwedzera inovava vise kune kwako kudya:

• Muto unovava manwiwa pamwe chete nemimwe michero nemiriwo yechinwiwa chakazara zvinovaka muviri.
• Sanganisa rinovava mhata mune yako inotevera inomutsa-fry kuti bump kumusoro hutano mabhenefiti.
• Sauté melon inovava padivi pemadomasi, gariki, uye hanyanisi uye wedzera mazai akatsemurwa.
• Sunga husina mhodzi husina mbesa nesarudzo yako yekupfeka nekushongedza saradhi inonaka.
• Zvinyorwa nenyama yepasi uye miriwo uye shumira nemuto mutema webhinzi.

Pfupiso Zvinorwadza mhezi zviri nyore kugadzirira uye zvinogona kushandiswa mune dzakawanda dzakasiyana ndiro uye mabikirwo.

Mhedzisiro Inogona Kuitika

Kana uchinakidzwa zvine mwero, husvu hunoshungurudza hunogona kuve hune hutano uye hune hutano kuwedzera kune kwako kudya.

Nekudaro, kunwa huwandu hwakawanda hwemanwi anovava kana kutora unovava mavise zvinowedzera zvinogona kuve zvine hukama nemimwe miitiro yakaipa.

Kunyanya, huswa hunoshungurudza hwakabatanidzwa nemanyoka, kurutsa, uye kurwadziwa nemudumbu ().

Izvo zvakare hazvikurudzirwe kune vakadzi vane nhumbu, sezvo ayo marefu-marefu mhedzisiro pahutano asina kunyatso kudzidza.

Nekuda kwekukanganisa kweshuga yeropa, iwe unofanirwa kubvunza kune wako wekuchengetedza hutano usati waidya kana iwe uri kutora chero shuga yeropa-inoderedza mishonga.

Zvakare, taura neyehunyanzvi wezvehutano usati wawedzera nemavhoni anovava kana uine chero mamiriro ehutano kana uri kutora chero mishonga, uye uve nechokwadi chekushandisa sekurairwa.

Pfupiso Zvinorwadza vise zvinogona kunge zvichisanganiswa nemhedzisiro mhedzisiro. Vakadzi vane pamuviri, vanhu vane matambudziko ehutano, uye avo vanotora mishonga inoderedza shuga muropa vanofanirwa kubvunza chiremba wavo vasati vashandisa.

Icho Chinokosha

Zvinonwiwa vise chibereko mumhuri yemupondo nechitarisiko chakasiyana uye nekuravira.

Haisi kungopfuma mune zvinoverengeka zvakakosha zvinovaka muviri asi zvakare yakabatana kune akawanda hutano mabhenefiti, kusanganisira yakavandudzwa shuga yeropa kudzora uye cholesterol mazinga.

Ziva kuti vanhu vane nhumbu kana pane imwe mishonga - kunyanya shuga - inoderedza mishonga - vanofanirwa kutaura kune avo vezvehutano vasati vadya yakawanda kana kutora zvinowedzera.

Zvakadaro, zvine mwero, husvu hunoshungurudza hunogadzira kuwedzera kunonaka, kunovaka muviri, uye nyore kune chikafu chine hutano, chakakomberedzwa.