6 Inoshamisa Mabhenefiti eLucuma Powder

Zvemukati

• 1. Zvinopa utano kupfuura zvinotapira zvakanyanya
• 2. Inosanganisira akasiyana antioxidants
• 3. Inogona kubatsira kudzora shuga yeropa
• 4. Inogona kusimudzira hutano hwemwoyo
• 5. Inogona kushandiswa pakubheka kana madhiri
• 6. Nyore kuwedzera kudya kwako
• Chinokosha

Lucuma chibereko che Pouteria lucuma muti wakaberekerwa kuSouth America.

Iine ganda rakaomarara, rakasvibira rekunze uye rakapfava, yero yenyama ine hunyoro hwakaoma uye hwema hwunotapira uyo unowanzo fananidzwa nemusanganiswa wembatatisi uye bhatiri (1).

Vakatumidza zita remadunhurirwa kuti "ndarama yevaInca," lucuma rave richishandiswa semushonga wechivanhu muSouth America kwemazana emakore (2).

Iyo inowanzo kuwanikwa muhupfu yekuwedzera fomu uye yakashongedzwa kune ayo akawanda anogona hutano hutano.

Uyezve, nekuda kwekuravira kwaro kutapira, rinoshandiswa senzira ine hutano kune tafura yeshuga uye nezvimwe zvinotapira zvinozivikanwa.

Heano matanhatu anoshamisa mabhenefiti erucuma upfu.

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

1. Zvinopa utano kupfuura zvinotapira zvakanyanya

Lucuma inogona kudyiwa mbishi asi inowanzo kuwanikwa mufomu yakaomeswa, yeupfu yekuwedzera iyo inowanzo shandiswa sekutapira kwechisikigo.

Supuni imwe (7.5 gramu) ye lucuma powder inopa ():

• Makorori: 30
• Mapuroteni: 0 magiramu
• Mafuta: 0 magiramu
• Carbs: 6 magiramu
• Zvinyuchi: 1.5 gramu
• Fiber: 2 magiramu

Lucuma ine shuga shoma asi zvinovaka muviri kupfuura shuga yematafura. Kunyanya zvakanyanya, ine inenge hafu ye carbs uye 75% pashuga shoma pane yakaenzana tafura yeshuga ().

Lucuma poda inopawo yakaenzana yakanaka yezvose zvinogadzikana uye zvisingasviki fiber, kusiyana nezvimwe zvinowanzoitika zvinotapira, senge tafura shuga.

Fibha isingasviki inowedzera kuwanda kuchigaro chako uye inodzivirira kupatira nekubatsira chikafu kufamba zvakanaka kuburikidza neura hwako ().

Fibha inogadziriswa inodyisa yako inobatsira gut mabhakitiriya, ayo, zvakare, anogadzira mapfupi-cheni mafuta acids (SCFAs) senge acetate, propionate, uye butyrate. Izvi zvinobva zvashandiswa sekudya nemasero mumatumbu ako, zvichivagarisa vakagwinya.

Aya mafuta epfupi-cheni anodzivirirawo kubva kuzvimba uye anovandudza zviratidzo zvematumbo kusagadzikana, kusanganisira anogumbuka ura syndrome (IBS), chirwere cheCrohn, uye ulcerative colitis (,).

Supuni imwe (7.5 gramu) ye lucuma powder inopawo imwe calcium, iron, potasium, niacin, uye vhitamini C - asi izvi zviyero zvinowanzovhara pasi pe1% yeDaily Value (DV). Zvakadaro, ine zvinovaka muviri kupfuura mamwe maanotapira ane mukurumbira (2,).

Pfupiso Lucuma poda yakaderera mushuga asi iine hupfumi mu fiber. Iinewo zvidiki zvidiki zvezvimwe zvinovaka muviri, zvinosanganisira calcium nesimbi.

2. Inosanganisira akasiyana antioxidants

Lucuma ine akasiyana antioxidants, ayo akasimba makomponi anobatsira kuchengetedza maseru ako kubva kukuvara kunokonzerwa nemamorekuru anogadzikana anonzi akasununguka radicals.

Kudya chikafu chakazara ma antioxidants kunogona kubatsira kudzivirira kubva kuhutano mamiriro sehosha yemwoyo uye mamwe maronda ().

Semuenzaniso, kutsvagurudza kunoratidza kuti lucuma inonyanya kupfuma mu polyphenols uye carotenoids, mapoka maviri e antioxidants anozivikanwa nekurwisa-kupisa, kurwisa gomarara, uye nemoyo-hutano-hunosimudzira zvivakwa (,,).

Inonyanya kukwirira mu xanthophylls, boka re carotenoids rinotarisira lucuma yero yeruvara iyo inofungidzirwa kusimudzira hutano hwemaziso uye kuona kwakanaka (,).

Lucuma yakazara zvakare nevitamini C, chinovaka muviri chine antioxidant zvimiro zvinotamba zvakawanda zvakakosha mumuviri wako, sekutsigira chiratidzo, immune system yakasimba, uye hutano hwemwoyo (12).

Pamusoro pezvo, iyo polyphenols iri muLucuma inofungidzirwa kuti inopa dziviriro yakasimba kubva kusingaperi mamiriro akaita seshuga uye chirwere chemoyo (,).

Nekudaro, kutsvagurudza pamusoro pemhando dzakasiyana dze antioxidants mu lucuma kune mashoma, uye zvimwe zvidzidzo zvinodiwa kuti unzwisise zvizere zvinogona kuita antioxidant zvinobatsira zvemuchero uyu.

Pfupiso Lucuma yakafuma mune antioxidants, senge carotenoids uye polyphenols, iyo inogona kupa dziviriro pamamiriro akasiyana siyana, kusanganisira chirwere cheshuga uye chirwere chemwoyo.

3. Inogona kubatsira kudzora shuga yeropa

Kunyangwe akapfuma muma carbs, lucuma inogona kupa chengetedzo kubva kurudzi rwechipiri chirwere cheshuga.

Muchidimbu, izvi zvinogona kuve nekuti mazhinji acho carbs akaomarara. Carbs inogona kupatsanurwa kuita matatu mapoka ():

• Shuga. Idzi ndidzo pfupi-cheni dzemhando dze carbs dzinowanikwa mune zvakawanda zvekudya. Mienzaniso inosanganisira glucose, fructose, uye lactose. Dzinokurumidza kugayiwa uye dzinogona kutungamira kune spikes mumazinga ako eshuga eropa.
• Dzinotangisisa. Aya maketani akareba eshuga anoputsika kuita shuga mumatumbu ako. Ivo vanotora nguva yakareba kugaya uye kashoma kuti vasvike mashuga eropa zvakanyanya.
• Fiber. Urwu ndirwo rudzi rwe carb isingakurumidze iyo yakaputsika uye inoshandiswa sekudya neinobatsira gut gut bacteria. Inobatsira kuchengetedza yakatsiga mashuga eropa.

Shuga inoonekwa seyakareruka carbs, nepo sitachi uye faibha zvinofungidzirwa kunge zvakaoma. Makomputa akaomeswa, akadai setaha uye faibha inogadzira akawanda macarbs mulucuma, akaratidzirwa kusimudzira huwandu hweshuga yeropa ().

Pamusoro pezvo, iyo faibha inosungunuka mu lucuma inogona kudzivirira kubva pachirwere cheshuga nekuvandudza insulin kunzwa uye kudzivirira mashuga eropa mushure mekudya kana chikafu (,).

Zvakare, bvunzo-chubhu tsvagiridzo inoratidza kuti iyo yeropa-shuga-kudzikisira nzira dze lucuma dzinogona kufananidzwa neidzo dzedzimwe antidiabetic zvinodhaka (,).

Iyo inodzivirira chiito chealpha-glucosidase enzyme, iyo inoitisa kuputsa yakaoma carbs mumashuga akareruka ayo anowanzo kukanda mashuga eropa ().

Lucuma inowanzo kunzi ine yakaderera glycemic index (GI), zvinoreva kuti yaisimudza huwandu hweshuga yeropa kune yakaderera zvakanyanya kupfuura mamwe ma sweeteners senge shuga yakachena.

Kana chiri chokwadi, ichi chingave chimwe chikonzero nei lucuma inogona kubatsira kudzora shuga yeropa. Zvisinei, hapana zvidzidzo zvakasimbisa lucuma's low GI mamaki. Sezvo nezvose zvinotapira, ingangodaro yakanyanya kudyiwa zvine mwero.

Pakazara, kumwe kutsvagurudza kunodikanwa pane izvo zvinogona kubatsira mhedzisiro yelucuma pane kudzora shuga yeropa.

Pfupiso Lucuma yakafuma mune yakaoma carbs uye fiber uye inogona kudzora kugona kwemuviri wako kutora shuga yakapusa. Izvi zvinogona kubatsira kudzivirira shuga yeropa spikes uye kugadzirisa mashuga eropa, kunyangwe kutsvagisa munzvimbo ino kushoma.

4. Inogona kusimudzira hutano hwemwoyo

Lucuma inogona kupa chengetedzo kubva kuchirwere chemoyo, pamwe nekuda kweiyo polyphenol yezviri mukati.

Polyphenols inobatsira zvinomera zvinomera zvinofungidzirwa kudzivirira kubva kumusoro kweropa uye chirwere chemwoyo ().

Imwe bvunzo-chubhu yekudzidza yakawana kuti lucuma inogona kudzivirira chiito cheiyo angiotensin I-inoshandura enzyme (ACE), iyo inobatanidzwa mukudzora yako BP.

Nekudaro, lucuma inogona kubatsira kudzikisa BP ().

Kunyangwe mhedzisiro mhedzisiro ichiita seino vimbisa, kutsvagisa kuri kushomeka, uye zvimwe zvidzidzo zvinodiwa kuti usimbise izvi zvemwoyo zvebhenefiti muvanhu.

Pfupiso Lucuma ine moyo-hutano polyphenols. Kukwanisa kwayo kuita seACE-inhibitor kunogona kusimudzira hutano hwemwoyo nekudzikisa yako BP. Zvakadaro, kumwe kutsvagurudza kunodiwa.

5. Inogona kushandiswa pakubheka kana madhiri

Lucuma poda inogona kushandiswa kutsiva shuga mumapai, makeke, uye mamwe madhiri kana zvinhu zvakabikwa.

Mucheka waLucuma unofananidzwa neshuga yakachekwa, asi kuravira kwayo kwakanyanya kufanana neshuga tsvuku.

Iwe unogona kushandisa 1: 2 chiyero nevhoriyamu kutsiva shuga tsvuku ye lucuma. Semuenzaniso, shandisa 1 mukombe (120 gramu) ye lucuma yega yega 1/2 mukombe (200 gramu) yeshuga tsvuku.

Zvakadaro, ungangoda kuyedza zvishoma, sezvo zvingasashande zvakanaka kune ese mabikirwo ().

Lucuma zvakare yakakurumbira kuravira kwemidziyo yakaita ice cream uye mamwe madhiri.

Uyezve, inogona kuwedzerwa kune yogati, oatmeal, smoothies, uye zvakagadzirwa nemaoko zvemukaka kupa chiratidzo chekutapira kwechisikigo chokwadi kufadza vakuru nevana zvakafanana.

Pfupiso Lucuma poda inogona kushandiswa seimwe nzira kune shuga tsvuku kugadzirira mapayi, makeke, nezvimwe zvinhu zvakabikwa. Inogona zvakare kuwedzera kunaka kune zvimwe zvekudya, senge ice cream, oatmeal, uye yogati.

6. Nyore kuwedzera kudya kwako

Mutsva lucuma michero inogona kunetsa kuwana, asi lucuma poda inowanikwa zvakanyanya, zvese zviri online uye muzvitoro zvekudya zvine hutano.

Iwe unogona nyore kupa lucuma poda kuyedza nekusasa zvishoma pamusoro pemusli, oats, kana zviyo. Neimwe nzira, wedzera mamwe kumasmoothies kana kuushandisa panzvimbo yeshuga mune yako dhizeti kana kubheka kwakanaka mabikirwo.

Nepo lucuma ichigona kuwedzerwa kuchikafu chako munzira dzakawanda, ramba uchifunga kuti kutsvagisa kwekuwedzera uku kune mashoma, uye mhedzisiro yazvo mhedzisiro haisati yazivikanwa.

Pfupiso Lucuma poda inogona kuwanikwa pamhepo kana muzvitoro zvekudya zvine hutano. Inogona kuwedzerwa kune dzakasiyana siyana zvekudya uye zvinwiwa, senge muesli, smoothies, kana zvakabikwa zvinhu.

Chinokosha

Lucuma chibereko chinowanikwa kuSouth America icho chinonyanya kuwanikwa sehupfu hwekuwedzera.

Iyo inogona kupa akati wandei mabhenefiti ehutano, senge kudzora mashuga eropa, kusimudzira hutano hwemwoyo, uye kupa dosi ine simba yeanobatsira antioxidants. Zvakadaro, kutsvagisa kune mashoma.

Kana iwe uchida kuziva nezve ichi chisina kujairika muchero uye hupfu, edza kutsiva tafura shuga muzvinwiwa zvako kana chikafu nechidiki chidiki cheichi chechisikigo, chinotapira chine hutano.