7 Makomborero eKiwano (Nyanga Melon) - Uye Maitiro Ekuidya

Zvemukati

• 1. Ine Zvakasiyana Zvakakosha Zvouturu
• 2. Inopa Akawanda Anesimba Maantioxidants
• 3. Inosimudzira Hutano Hutsvuku Ropa Kugadzirwa Kwemasero
• 4. Inokurudzira Ropa Shuga Kudzora
• 5. Inotsigira Kwakakodzera Hydration
• 6. May Kuvandudza Mafungiro
• 7. Zvimwe Zvinogona Kubatsirwa
• Maitiro Ekuzvidya
• Icho Chinokosha

Kiwano melon chibereko chinoshamisa, chinotaridzika kubva kumatunhu epakati nekumaodzanyemba eAfrica.

Inozivikanwa zviri pamutemo se Cucumis metuliferus asi zvisina kurongwa zvakare inoenda nemammononand African margarine cucumber.

Kana yaibva, ganda gobvu rekunze reiyo kiwano vhuni rakapenya orenji uye rakafukidzwa mune diki spiny fungidziro kana nyanga. Nyama yemukati ine gelatinous, lime-green kana yeyero chinhu chinogadzira mhodzi zhinji dzinodyiwa.

Kunyangwe kiwano melon isiri chibereko chaungangowana mune avhareji yemichero tswanda, kusanganisira iyo mukudya kwako kunogona kuve kwakanaka kune hutano hwako.

Heano ma7 mabhenefiti e kiwano vhuni uye matipi ekuti ungaidye sei.

1. Ine Zvakasiyana Zvakakosha Zvouturu

Kiwano melon ine akawanda mavitamini uye mamineral, mazhinji acho anoita basa mukukwanisa kwayo kuita zvine hutano hutano.

Kiwano melon imwe (209 gramu) inopa zvinotevera zvinovaka muviri ():

• Makorori: 92
• Carbs: 16 magiramu
• Mapuroteni: 3.7 magiramu
• Mafuta: 2.6 magiramu
• Vhitamini C: 18% yeReferenzi Mazuva ese Intake (RDI)
• Vhitamini A: 6% yeiyo RDI
• Vhitamini B6: 7% yeiyo RDI
• Magnesium: 21% yeiyo RDI
• Iron: 13% yeiyo RDI
• Phosphorus: 8% yeiyo RDI
• Zinc: 7% yeiyo RDI
• Potassium: 5% yeiyo RDI
• Calcium: 3% yeiyo RDI

Kiwano melon inowanzo kuve nemvura uye ine yakaderera macalorie, carbs, uye mafuta. Inenge 16% yemakoriyori ayo anobva mumapuroteni - ayo akaenzana zvakanyanya kana achienzaniswa nemimwe michero.

Iyi yakasarudzika michero yekuparadzira inoita kiwano vhuni rakakodzera kune akasiyana marongero ezvokudya.

Pfupiso Kiwano melon ine mavitamini akawanda uye zvicherwa izvo zvakakosha kuti uve nehutano hwakanaka. Yakadzikira mumakoriori, zvakadaro - kune muchero - wakakwira mapuroteni.

2. Inopa Akawanda Anesimba Maantioxidants

Kiwano vise haringovirise chete asi rinopa ma antioxidants akawanda - mazhinji acho ari zvinovaka muviri.

Antioxidants ndiwo makomputa anowanikwa mune zvimwe zvekudya zvinogona kudzivirira kubva kukuvara kwemaseru kunokonzerwa nekushushikana kweiyo oxidative mumuviri wako.

Kunyangwe oxidative reaction iri yakajairwa chikamu chevanhu metabolism, yakawandisa oxidative strain inogona kukonzeresa mukuzvimba uye kukanganisika kwemaseru mashandiro nekufamba kwenguva.

Iwe unogona kudzikisira uku kunogona kukuvara nekupa muviri wako zvakakwana zvekudya zvinopa antioxidant-zvakapfuma senge kiwano melon.

Iwo makuru antioxidants mu kiwano melon ndi vitamini C, vitamini A, zinc, uye lutein. Pamwe chete, izvi zvinovaka muviri zvinoita basa mukuderedza kuzvimba uye kudzivirira zvirwere zvisingaperi, zvakadai seshuga, chirwere chemwoyo, uye mamwe marudzi ekenza (,,, 4).

Zvakare, mhodzi dzinodyiwa dzinowanikwa mukati memapuropu emichero dzinopa vhitamini E - imwe zvinovaka muviri ine antioxidant zvimiro (5).

Pfupiso Kiwano melon nembeu dzayo zvine akawanda antioxidants, anosanganisira zinc, lutein, uye mavitamini A, C, uye E.

3. Inosimudzira Hutano Hutsvuku Ropa Kugadzirwa Kwemasero

Kiwano melon isosi yakanaka yesimbi uye inopa ingangoita 13% yezvaunoda zuva nezuva ().

Masero matsvuku eropa anochengeta chinhu chine ayoni chinonzi hemoglobin, iyo inoshandiswa kutakura okisijeni nemuviri wako.

Nekudaro, kuwanikwa kwakakwana kwesimbi yekudya inodiwa kuti muviri wako ubudise masero matsvuku eropa akagwinya akakwana oxygenation ().

Miti yekudyara simbi - senge kiwano melon - ine fomu yemaminerari inozivikanwa seisina-heme iron. Iyi fomu haina kunyudzwa zvakaringana sedare kubva kunobva mhuka.

Nekudaro, kubatanidza isiri-heme simbi ine vhitamini C inowedzera mwero wayo wekutora ().

Sezvineiwo, kiwano vhuni rinopa huwandu hwakakura hwevhitamini C zvakare. Izvi zvinogona kuvandudza kunwa kwesimbi iripo mukati memuchero, ichiita kuti inyatsoita basa rekutsigira kugadzirwa kwemasero matsvuku eropa uye kutakura kweokisijeni ().

Pfupiso Kiwano vise isosi yakanaka yesimbi uye vhitamini C. Izvi zvinovaka muviri zvinokurudzira kugadzirwa kwakakodzera kwehemoglobin mumasero matsvuku eropa, izvo zvinodiwa pakutakura oxygen.

4. Inokurudzira Ropa Shuga Kudzora

Kiwano melon ine yakaderera glycemic index, zvichireva kuti haina kukonzera yakakosha spike mushuga yeropa mushure mekunge iwe waidya.

Pamusoro pezvo, ipfuma sosi yemagnesium - chicherwa icho chakanangana nemetabolism yeglucose (shuga) uye insulin ().

Chidzidzo chidiki chakawana kuti kiwano melon yakaburitswa yakadzora shuga yeropa mumakonzo eshuga asi kwete mumhuka dzine huwandu hweshuga yeropa ().

Pakupedzisira, kumwe kutsvagurudza kunodiwa kuti uone kana kiwano melon inobata shuga yeropa muvanhu.

Pfupiso Kiwano melon yakaderera-glycemic uye ine zvinovaka muviri zvinodiwa kune chaiyo shuga uye insulin metabolism. Kumwe kutsvagurudzwa kwemhuka kunoratidza kuti inogona kubatsira pakurapa shuga yakakwira muropa. Nekudaro, izvi zvinoramba zvichiratidzwa muzvidzidzo zvevanhu.

5. Inotsigira Kwakakodzera Hydration

Mvura yoga inowanzofungidzirwa kunge yakafanana ne hydration. Nekudaro, maelectrololyte - senge potasium, magnesium, uye sodium - anodawo kuchengetedza hutano hwemvura ().

Kiwano melon inoumbwa neinosvika 88% yemvura uye ine carbs nemaelectrolyte - zvichiita kuti ive inobatsira pakuwedzera hydration ().

Kudya pachibereko chakafanana ne kiwano vhuni pazuva rinopisa rezhizha kana mushure mekuita basa rakasimba kunogona kukubatsira kuti urambe uchifuta uye uine hydrated muswere wese wezuva.

Pfupiso Kiwano melon ine huwandu hwakawanda hwemvura uye inopa ma electrolyte akati wandei anodikanwa kuti ugare uine hydrated.

6. May Kuvandudza Mafungiro

Kiwano melon ine magnesium uye zinc - maviri maminera ayo ari pedyo kwazvo nehutano hwepfungwa uye hutano hwepfungwa hwekuchengetedza basa.

Zvese magnesium uye zinc zvinobatanidzwa mukugadzira maurotransmitter ayo anokanganisa manzwiro uye akabatanidzwa kune mamwe matambudziko ane chekuita nemanzwiro, akadai sekuora mwoyo uye kusagadzikana ().

Chimwe chidzidzo chakaongorora kushandiswa kwemagesium kurapwa kwekurapa kushushikana uye kushushikana mune vanhu gumi nevaviri. Vaya vakagamuchira magnesium vakarondedzera kuvandudzwa kukuru muzviratidzo zvavo ().

Pakazara, kumwe kutsvagurudza kunodiwa kuti unzwisise zvirinani basa remagesium uye zinc mukuvandudza mamood kana kudzivirira nekubata kushushikana, asi kudya chikafu chakawandisa-chemamineral chikafu chakafanana nekiwano melon zvirokwazvo hazvigone kukuvadza.

Pfupiso Kiwano melon ine zvicherwa zvinobatanidzwa mukugadzirwa kwemaurotransmitter anodzora manzwiro.

7. Zvimwe Zvinogona Kubatsirwa

Tsvagurudzo inotarisa zvakanyanya pa kiwano melon mhedzisiro pane hutano ishoma. Nekudaro, izvo zvakawanda zvinovaka muviri zvirimo zvinozivikanwa nekutsigira masisitimu emuviri wako nedzimwe nzira:

• Inotsigira bone bone: Kiwano melon inopa zvinovaka muviri zvinotsigira kugadzirisa mapfupa uye kugadzirisa kwesimba remapfupa, kusanganisira magnesium, vitamini C, uye zinc (,).
• Inokurudzira ganda rine hutano: Vitamini C nemvura mu kiwano vhuni zvinogona kutsigira kugadzirwa kwe collagen, kupora kwemaronda, uye kudzivirirwa kubva mukukuvara kwezuva (,).
• Inokurudzira hutano hwemwoyo: Kiwano melon ipfuma sosi yemagnesium uye potasium. Aya macherwa anogona kudzikisa kuzvimba, kudzivirira kuunganidzwa kwe arterial plaque, uye kubatsira kudzora BP ().
• Inosimbisa hutachiona: Kiwano melon inopawo akawanda zvinovaka muviri izvo zvakakosha kune hutano immune immune, kusanganisira vhitamini C, zinc, iron, uye magnesium (,,,).

Nepo kiwano vise rine zvakawanda zvakakosha zvinovaka muviri, hapana chikafu chimwe chete chine kiyi yehutano hwakakwana.

Funga kusanganisira kiwano vhuni pamwe chete nezvimwe zvinovaka muviri-zvakawandisa chikafu kuti ubatsirwe zvakanyanya kubva pane kwako kudya.

Pfupiso Nutrients inowanikwa mu kiwano melon ndiwo akakosha ekutsigira immune system yako, moyo, ganda, uye mapfupa.

Maitiro Ekuzvidya

Pakutanga kuona, kiwano melon inogona kuoneka kure nekudya. Muchokwadi, zvinoita sekunge zvingangoita kuve chinhu kubva kunze nzvimbo pane muchero.

Rind rekunze rakakora uye rakafukidzwa netumapikicha tudiki. Isati yaibva, michero inenge yakasvibira, asi painenge yaibva, inova mumvuri unotapira weorenji.

Kunyangwe iyo mbichana ichidyiwa, vanhu vazhinji vanonamira pakudya iyo gooey yemukati nyama, iyo izere nembeu. Vazhinji vanodya mhodzi, zvakare, sezvo huwandu hwadzo hwakawanda huchiita kuti zvive zvakaoma kubvisa kubva paputi.

Kana iwe wakashinga zvakakwana kuti udye mbambaira, ita shuwa kuti watanga micheka kutanga.

Iko kunhuvira kwe kiwano melon kune hunyoro uye hunotapira zvishoma. Iyo inonaka zvakafanana nehama yayo yepedyo, iyo cucumber. Kana yaibva chaizvo, unogona kukwanisa kuona ruvengo rwebhanana, zvakare.

Nzira yakapusa yekudya kiwano visi ndeyekucheka yakavhurika uye nekupuruzira pulp yakanangana neiyo mbichana. Vamwe vanhu vanowedzera munyu kana shuga kuti vawedzere kunhuwirira kwayo. Inogona kudyiwa nyowani kana kubikwa.

Kana iwe uchinzwa kugadzira, unogona kuwedzera pulp kune smoothies kana kuishandisa kumusoro yogati, granola, kana ice cream sundae. Izvo zvakare zvinogadzira kuwedzera kunonaka kumasukisi uye kupfeka.

Pfupiso Nzira yakapusa yekudya kiwano kuichekesa yakavhurika uye chipunu kunze kwemukati. Inogona zvakare kushandiswa mune smoothies kana pamusoro peiyo yogati, cereal, kana ice cream.

Icho Chinokosha

Kiwano melon chibereko chinoshamisa, chinobva kuAfrica, icho chinopa mabhenefiti akati wandei ehutano nekuda kwehupfumi hwayo hwehupfumi.

Yayo gobvu reruvara rweorenji rakafukidzwa mumipikisi, izvo zvinogona kuita kuti iite senge inotyisa. Nekudaro, kuidya iri nyore sekuichekacheura yakavhurika uye kupunzira kunze kwemukati. Iwe unogona kushandisa kunyange mbichana sedhishi rekushandira.

Kana iwe uchitsvaga nzira nyowani yekusanganisa yako yemichero mutambo, kiwano visi isarudzo inonaka uye ine hutano.