Karela Muto: Kudya, Kubatsirwa, uye Maitiro Ekuita Izvo

Zvemukati

• Chii chinonzi karela juice?
• Ruzivo rwehutano
• Hutano mabhenefiti e karela muto
• Inogona kubatsira kudzikisa mashuga eropa
• Inogona kusimudzira hutano hweganda
• Zvimwe zvinogona kubatsira hutano
• Kuderera kweka karela muto
• Nzira yekuita karela juice
• Karela muto
• Zvinoshandiswa
• Mirayiridzo
• Chinokosha

Karela muto chinwiwa chakagadzirwa nemuchero une ganda rakakora unonzi huronyo hunorwadza.

Seizvo zita rinoratidzira, muchero nemuto wawo une muto unovava uyo vamwe vanoona husinga gadzikike.

Nekudaro, karela muto wakawana mukurumbira kune ayo mazhinji mabhenefiti ehutano, ayo anosanganisira kudzikira kweropa uye kuvandudza hutano hweganda.

Ichi chinyorwa chinoongorora zvese zvaunoda kuti uzive nezve karela muto, kusanganisira ruzivo rwehutano, mikana yehutano inobatsira, uye maitiro ekuigadzira.

Chii chinonzi karela juice?

Karela muto unogadzirwa kubva muchero unonzi unovava vhuta, kana Momordica charantia. Zvinotora zita rayo kubva kushanduro dze "chinovava vhuta" mumitauro yeIndia.

Muchero uyu une ganda rakajeka, rakakombama uye rinogona kuwanikwa mumhando mbiri - Chinese neIndia chinovava vhuta (1).

Mhando yeChinese inokura kusvika pamasendimita makumi maviri (20 cm) uye ine ruvara rwakacheneruka. Ganda rayo rine mapundu akatsetseka, akaita sehondo.

Mhando yeIndia idiki pamasendimita angangoita gumi (gumi) nemipendero yakatwasuka, ganda rakarukwa, uye rakasvibira-girinhi.

Ose ane nyama chena mukati iyo inokura kuvava zvakanyanya sezvo muchero uchiibva. Chero zvingasiyana zvinogona kushandiswa kugadzira karela muto.

Kuti ugadzire karela muto, tevera iyo yekubheka pazasi. Izvo zvinosanganisira kungo sanganisa yakasviba inovava vhuni nemvura. Vamwe vanhu vanoona kuti kuwedzera kamuti kemunyu uye kusvina muto wemonimu zvinoita kuti zvinakidze.

Chibereko ichi chinowanzojairika mumakicheni kubva kumatunhu epasi sedunhu reCaribbean, Africa, Southeast Asia, uye zvikamu zveChina. Muto waro zvakare hwakakurumbira hutano tonic mune idzi nedzimwe nzvimbo dzepasi.

Karela muto unogadzirwa nekusanganisa zvinovava vise michero nemvura. Chibereko pachacho chine kutaridzika kwakasarudzika uye kuravira kwakapinza. Kune maviri akakosha mhando yemavise anovava, ese ari maviri anogona kushandiswa kugadzira karela muto.

Ruzivo rwehutano

Karela muto wakazara nezvakakosha zvinovaka muviri. Semuenzaniso, kusanganisa 1 mukombe (93 gramu) yemavhoni mambishi anovava ne 1/2 mukombe (118 ml) yemvura yakasvinwa kunounza zvinotevera zvinovaka muviri ():

• Makorori: 16
• Carbs: 3.4 magiramu
• Fiber: 2.6 magiramu
• Mapuroteni: 0.9 magiramu
• Mafuta: 0.2 magiramu
• Vhitamini C: 95% yeReferenzi Mazuva ese Intake (RDI)
• Tsamba: 17% yeiyo RDI
• Zinc: 10% yeiyo RDI
• Potassium: 6% yeiyo RDI
• Iron: 5% yeiyo RDI
• Vhitamini A: 4% yeRDI
• Sodium: 0 mg

Karela muto unopa huwandu hwakawanda hwevhitamini C, antioxidant iyo inoita chinzvimbo mukusimudzira hutachiona, hutano hwehuropi, uye kupora kwetishu (,).

Ichowo sosi huru yeprovitamin A. Ichi chinhu chinoshandurwa nemuviri wako kuita vhitamini A, iyo inobatsira nekuona uye hutano hweganda ().

Pamusoro pezvo, imwe neimwe kapu (93 magiramu) yetikiti rinovava raunosanganisa mumuto wako rinopa zvikamu zvisere kubva muzana zvefibre yako yezuva nezuva inoda kutsigira kugaya kwakanaka. Dhayeti fiber inogona kubatsirawo kudzora shuga rako reropa ().

Karela muto unopa zvakakosha zvinovaka muviri, zvine mashoma macalorie uye carbs. Iyo sosi huru ye provitamin A uye vhitamini C.

Hutano mabhenefiti e karela muto

Iwo mabhenefiti e karela muto anoenda pamusoro pehutano hwayo hwekudya.

Yakagara ichitaurwa nezve ayo akasiyana mashandisiro uye akaisirwa mune akawanda asiri ekuMadokero ekurapa maitiro, senge Ayurveda uye Tsika Chinese mushonga (7).

Inogona kubatsira kudzikisa mashuga eropa

Ongororo dzinoverengeka dzakaratidza kuti karela muto unogona kubatsira kubata mashuga eropa.

Iine zvinhu zvitatu zvakakosha zvakaratidzwa zvine glucose-ichideredza zvivakwa - polypeptide-p, charantin, uye vicine (8,).

Polypeptide-p inofungidzirwa kuti inoshanda nenzira yakafanana neiyo yeinsulini, yakakosha kemikari inobatsira kudzora shuga yeropa nekufambisa kunwiswa kweshuga kubva muropa rako kupinda mumasero nematukisi ().

Charantin uye vicine zvese zvakaratidzwa kudzikisa shuga yeropa futi. Zvisinei, parizvino haina kujeka chaizvo kuti izvi zvinoshanda sei mumuviri wako (,).

Uyezve, mamwe makomputa mu karela muto anogona kubatsira kudzivirira uye kunyatso kumutsiridza masero mupancreas, iyo nhengo inoona nezvekuburitsa insulin ().

Imwe ongororo yakapa vanhu makumi maviri nevaviri magiramu maviri echirimwa chinovava chemavise kana placebo zuva rega rega kwemazuva makumi mapfumbamwe. Avo vakatora chinwiwa chinwiwa chemanwi chakawana huwandu hwakadzikira hwehemoglobin A1c (HbA1c), chinongedzo chemazinga eshuga eropa kwenguva refu (11).

Yepasi HbA1c mazinga anoratidza zvirinani kudzora shuga muropa uye yakaderedzwa njodzi yekuvandudza chirwere cheshuga (12).

Nepo zviwanikwa izvi zviri kuvimbisa, zvidzidzo zvakakura zvinodiwa kuti zvinyatso kuona kuti vise rinoshungurudza sei kana muto wayo ungashandiswa kubatsira kudzora huwandu hweshuga yeropa.

Inogona kusimudzira hutano hweganda

Karela muto unodyiwawo kutenderera pasirese seyunako rubatsiro. Vazhinji vanotenda kuti inogona kubatsira kusimudzira kupenya kweganda rako.

Karela muto ipfuma inopa antioxidants, kusanganisira vhitamini C uye provitamin A, zvese zviri zviviri zvakakosha kuganda rine hutano uye kupora kwemaronda (1).

Mune kumwe kuongorora, makonzo aibatwa nemusoro neinovava dhimoni rakaburitswa rakakurumidza kupora ronda. Izvi zvakaonekwa kunyange mumakonzo ane chirwere cheshuga (13).

Mune isiri-Western maitiro ekurapa, karela muto wakashandiswa kugadzirisa zviratidzo zve psoriasis, eczema, uye maronda. Nekudaro, izvi zvinoshandiswa zvinofanirwa kuongororwa zvine mutsindo muzvidzidzo zvevanhu (14, 15).

Nepo vise inovava uye muto wayo uine nhoroondo refu mumishonga yechivanhu, kumwe kutsvagurudza kunodiwa kuti uone kuti vangakanganisa sei hutano hweganda.

Zvimwe zvinogona kubatsira hutano

Karela muto unogona kupa mamwe akati wandei mabhenefiti ehutano, kusanganisira kubatsira kurasikirwa uremu.

Imwe ongororo yakawana kuti kana vatori vechikamu makumi mana nemaviri vakapihwa 4.8 gramu einovava vise rinoburitswa zuva nezuva, vakarasikirwa zvakakura zvemafuta emudumbu. Mushure memasvondo manomwe, ivo vaive varasikirwa neavhareji ye 0.5 inches (1.3 cm) kubva muchiuno chavo ().

Nepo kudzidza uku kusingakwanise kuona chaiko chikonzero chekudzikira uremu, zviri pachena kuti nei karela muto unogona kuwedzera kuwedzera kune uremu regimen. Yakakwirira mu fiber, yakaderera mumakhalori, uye hydrating.

Iko kusanganisa kunogona kubatsira kuti urambe uchinzwa kuzara kwenguva yakareba, sezvo faibha inofamba nepakati pekugaya nzira yako zvishoma nezvishoma kupfuura nyore carbs ().

Tichifunga kuti inodzivirira nzara, inogona kukuchengetedza kubva pakudya chikafu chakakwira macalorie uye chakaderera mune zvinovaka muviri.

Uyezve, zvimwe bvunzo-chubhu uye zvidzidzo zvemhuka zvinoratidza kuti zvimwe zvezvinhu karela muto zvinogona kuve nekenza-yekurwisa zvivakwa (14,, 17,).

Chekupedzisira, humwe humbowo kubva kuongororo yemhuka hunoratidza kuti karela muto unogona kuwedzera HDL (yakanaka) cholesterol, pamwe nekuderedza LDL (yakaipa) cholesterol uye yakazara triglyceride mazinga (1,).

Karela muto unogona kupa akawanda anoyevedza hutano mabhenefiti, kusanganisira kudzikisa mashuga eropa nekusimudzira ganda hutano. Dzimwe tsvagurudzo dzinodiwa kuti uone kana dzichigona kubatsira kudzikisa mafuta emimba.

Kuderera kweka karela muto

Nepo vamwe vanhu vachiona karela muto uchinaka, vamwe vanogona kuwana kuravira kwayo kunorwadza kusingafadze.

Uye zvakare, zvinogona kunge zvisina kunaka kunwa zvakawandisa zvemuto uyu, nekuti kuita kudaro kunogona kutungamira kumhedzisiro senge kurwadziwa kwemudumbu, manyoka, uye mudumbu unogumbuka. Asi, hapana humbowo hwakaringana hwesainzi hwekuona kuti yakawanda sei njodzi yekushandisa ().

Uyezve, sezvo mhedzisiro yayo yenguva refu isingazivikanwe, inogona kunge isiri yemunhu wese.

Tichifunga zvazvinoita pashuga yeropa, vanhu vane chirwere cheshuga uye avo vanotora mishonga vanofanirwa kubvunza kune avo vezvehutano vasati vatanga karela juice regimen ().

Kupfuurirazve, kunhuwa kwemavhiri kunokanganisa kunogona kukanganisa yako endocrine system, iyo inodzora mahormone uye kubereka. Nechikonzero ichi, vakadzi vane nhumbu kana kuyamwisa vanofanirwa kutaura nemubatsiri wavo wezvehutano vasati vawedzera karela muto pane zvavanoita zvezuva nezuva (21).

Karela juice yakachengeteka kune vakawanda kana ichidyiwa zvine mwero, asi avo vane chirwere cheshuga, vanotora mishonga, kana vane pamuviri kana kuyamwisa vanofanirwa kubvunza kune avo vanopa hutano.

Nzira yekuita karela juice

Iwe unogona nyore kugadzira karela muto kumba. Zvese zvaunoda ivhu rakasviba rinovava, blender kana juicer, uye mvura.

Sarudza mavise anovava akakura, uye dzivisa iwo ari kubvarura, aine zvishoma orenji kana tsvuku hue. Kuita izvi kunobatsira iwe kudzivirira kunhuhwirira kwakashata kunowanzo sanganiswa nemuchero.

Kuti ubatsire kunyorova kuravira, iwe unogona kunyorova zvinovava vhudzi nyama nemvura ine ndimu muto kwemaminitsi makumi matatu usati waisanganisa.

Karela muto

Zvinoshandiswa

• 1 vira inovava
• mvura kana rimwe muto
• juisi yemonimu, munyu, kana huchi (kusarudza)

Mirayiridzo

1. Shamba mhezi inovava pasi pemvura inotonhora.
2. Zviise pabhodhi rekucheka uye cheka kumagumo ega ega (hapana chikonzero chekuchimwaya).
3. Cheka vise rakatenderera nekureba. Iwe unofanirwa kuve nezvidimbu zvina.
4. Bvisa mbeu kubva pachidimbu chimwe nechimwe uchishandisa chipunu wozvirasa.
5. Isa iyo yakasara yekunze nyama yakasvibira yakatarisa-padivi pasi pabhodhi rekucheka. Sika izvi zvidimbu zvepakati nepakati.
6. Wedzera mvura kune iyo blender kuti ienzane nezve chikamu chimwe chete chemvura kune maviri mativi anovava vira. Unogona kugadzirisa zviyero izvi kuravira kwako, uye unogona kutsiva mvura nerumwe rudzi rwejusi, kana zvichidikanwa.
7. Wedzera zvidimbu zvemanwi anovava kune blender. Iwe unogona zvakare kuwedzera madonhwe mashoma emuto wemonimu uye 1/2 teaspoon (5 ml) yeuchi kana munyu wekuravira. Bata kusvikira rakatsetseka.
8. Dururira pamusoro pewaya mesh strainer yekusefa kunze kwechunks yemichero. Dhinda kapu yehuni pamusoro pezvakasimba kuti ubudise jisi yakawanda sezvinobvira. Shumira ipapo ipapo kana chill.

Kana iwe uine juicer, unogona kushandisa izvi panzvimbo peye blender. Ingo wedzera mvura kumagumo uye ruka danho rekumomesa zvakasimba.

Iwe unogona kusanganisa zvimwe zvinoshandiswa mune yako karela muto zvakare. Green apple, cucumber, ginger, chinanazi, uye mastrawberry zvese zvinowedzerwa kuwedzera.

Iwe unogona kugadzira karela muto zviri nyore pamba uchishandisa kungave blender kana juicer. Kana kuravira kwayo kunorwadza kuri kunetsa, sarudza mavise anovava akakura uye akasvibirira.

Chinokosha

Karela muto unovaka muviri zvikuru uye unobatana nezvakawanda zvinobatsira pahutano, kusanganisira hunovandudzwa hutano hweganda uye kudzora shuga muropa.

Tichifunga kuti chakagadzirwa kubva kune huswa hunotyisa, inogona kuve kuravira kunowanikwa. Paunenge uchigadzira muto kumba, unogona kuedza kuwedzera mimwe michero nemiriwo kuti uderedze kunhuwirira kwayo kwakapinza.

Nepo kumwe kutsvagurudza pamusoro pehutano hwekarela muto hutano hunodiwa, inogona kuendesa akawanda akakosha miriwo uye inogona kubatsira kukwidziridza hutano hwako kana ichidyiwa zvine mwero.