11 Hutano Bhenefiti yeMangosteen (Uye Maitiro Ekuidya Iyo)

Zvemukati

• 1. Zvakanyanya Kunovaka muviri
• 2. Akapfuma Mune Simba Antioxidants
• 3. Ungave Uine Zvivakwa zvekudzvinyirira
• 4. Ungave NeAnticancer Mhedzisiro
• 5. Dai Kukurudzira Kuonda
• 6. Inotsigira Ropa Shuga Kudzora
• 7. Inosimudzira Hutano immune immune System
• 8. Inobatsira Kuchengetedza Ganda Rine Utano
• 9–11. Zvimwe Zvingangoita Hutano Kubatsirwa
• Maitiro Ekudya Mangosteen
• Inogona Kusave Yakakodzera kune Wese Munhu
• Icho Chinokosha

Mangosteen (Garcinia mangostanaChibereko chinoshamisira, chinotonhora chine hwema hunotapira uye hwakasviba.

Iyo inotangira kuSoutheast Asia asi inogona kuwanikwa munzvimbo dzakasiyana siyana dzinopisa pasi rese.

Muchero uyu dzimwe nguva unonzi wepepuru mangosteen nekuda kwerudzi rweruvara rwepepuru iyo mbichana inokura kana yaibva. Mukupesana, nyama yemukati ine muto inopenya chena.

Kunyangwe mangosteen chiri chibereko chisina kujeka, hachifanirwe kufuratirwa, sezvo ichi chingapa mabhenefiti mazhinji ezvehutano nekuda kwehupfumi hwayo hwekudya, fiber, uye yakasarudzika antioxidants.

Heano gumi nerimwe mabhenefiti ehutano emangosteen.

1. Zvakanyanya Kunovaka muviri

Mangosteen yakaderera mumakoriyori asi inopa akawanda akakosha zvinovaka muviri ().

Iyo 1-mukombe (196-gramu) inoshumirwa yemagaba, yakadururwa mangosteen zvinopihwa ():

• Makorori: 143
• Carbs: 35 magiramu
• Fiber: 3.5 magiramu
• Mafuta: 1 gramu
• Mapuroteni: 1 gramu
• Vhitamini C: 9% yeReferenzi Mazuva ese Intake (RDI)
• Vitamini B9 (folate): 15% yeiyo RDI
• Vhitamini B1 (thiamine): 7% yeiyo RDI
• Vitamini B2 (riboflavin): 6% yeiyo RDI
• Manganese: 10% yeiyo RDI
• Mhangura: 7% yeiyo RDI
• Magnesium: 6% yeiyo RDI

Mavitamini uye zvicherwa mumangosteen zvakakosha pakuchengetedza mashandiro mazhinji emuviri, kusanganisira kugadzirwa kweDNA, kudzikama kwemhasuru, kupora kwemaronda, hutachiona, uye chiratidzo chetsinga (2, 3, 4,).

Zvakare, kapu imwechete (196 gramu) yemuchero uyu inopa dzinenge 14% yeRDI yefibre - chikafu chinowanzoshayikwa muzvikafu zvevanhu ().

Mangosteen inopa akasiyana mavitamini akakosha, zvicherwa, uye faibha apo iri shoma mumakhalori. Izvi zvinovaka muviri zvakakosha kuchengetedza mabasa mazhinji mumuviri wako.

2. Akapfuma Mune Simba Antioxidants

Zvichida chimwe chemangosteen chakanyanya kukosha hunhu hwayo hwakasarudzika antioxidant chimiro.

Antioxidants ndiwo macomputer anogona kudzikisira zvinokuvadza zvemamorekuru anogona kukuvadza anonzi mahara radicals, ayo akabatana nezvirwere zvakasiyana siyana zvisingaperi ().

Mangosteen ine zvinoverengeka zvinovaka muviri zvine antioxidant kugona, senge vhitamini C uye folate. Uyezve, inopa xanthones - mhando yakasarudzika yemiti yemiti inozivikanwa kuva yakasimba antioxidant zvimiro ().

Mune zvidzidzo zvakati wandei, iyo antioxidant chiitiko che xanthones chakonzera kurwisa-kuzvimba, anticancer, anti-kukwegura, uye antidiabetic mhedzisiro ().

Nekudaro, xanthones mune mangosteen inogona kuve nemitoro yezvizhinji zvezvinogona kubatsira hutano. Zvakadaro, kumwe kutsvagurudza kwevanhu kunodiwa pasati pagadziriswa mhedzisiro.

Mangosteen ine mavitamini ane antioxidant kugona, pamwe neye yakasarudzika kirasi ye antioxidant makomputa anozivikanwa se xanthones.

3. Ungave Uine Zvivakwa zvekudzvinyirira

Iyo xanthones inowanikwa mu mangosteen inogona kutora chinzvimbo mukuderedza kuzvimba.

Kwayedza-chubhu uye zvidzidzo zvemhuka zvinoratidza kuti xanthones ine anti-anogumbura maitiro uye inogona kudzikisa njodzi yako yezvirwere zvinoputika, senge kenza, chirwere chemwoyo, uye chirwere cheshuga ().

Mangosteen zvakare akapfuma mu fiber, iyo inopa akasiyana mabhenefiti. Semuenzaniso, kumwe kutsvagurudza kwemhuka kunoratidza kuti kudya kwepamusoro-fiber kunogona kubatsira kudzora mhinduro yemuviri wako ().

Kunyangwe iyi data ichikurudzira, kumwe kutsvagurudza kunodiwa kuti unzwisise zvirinani kuti mangosteen inokanganisa sei kuzvimba uye kuwedzera kwechirwere muvanhu.

Miti yekudyara uye faibha mu mangosteen inogona kuve neanopokana-nekukuvadza mhedzisiro sekutsvaga kwemhuka Dzimwe dzidzo dzinodiwa kuti unzwisise kuti chibereko ichi chingaderedza sei kuzvimba muvanhu.

4. Ungave NeAnticancer Mhedzisiro

Zvidzidzo zvehuwandu hwevanhu zvinoratidza kuti kudya kwakapfuma mumiriwo nemichero senge mangosteen zvine chekuita nezviitiko zvakadzikira zvecancer ().

Miti chaiyo yemakemikari mumangosteen - kusanganisira xanthones - ine antioxidant uye anti-kupisa mhedzisiro, izvo zvinogona kubatsira kurwisa kusimudzira uye kupararira kwemasero ane gomarara (,).

Akawanda bvunzo-chubhu zvidzidzo zvinoratidza kuti xanthones inogona kutadzisa cancer cancer kukura, kusanganisira muzamu, mudumbu, uye mapapu tishu ().

Saizvozvo, chiverengero chidiki cheongororo chakacherekedza kuti chikamu ichi chinogona kudzora kufambira mberi kwekoloni nekenza yemazamu mumakonzo ().

Kunyangwe izvi zvawanikwa zvichivimbisa, kutsvagisa kwakaringana kwakaitwa muvanhu.

Kwayedza-chubhu uye kutsvagurudza kwemhuka kunoratidza kuti xanthones mune mangosteen inogona kudzivirira kubva pagomarara. Nekudaro, yepamusoro-soro kutsvagisa kwevanhu pane iyi nyaya kuri kushomeka.

5. Dai Kukurudzira Kuonda

Mune indasitiri yehutano nehutano, imwe yemangosteen inonyanya kuda mukurumbira kugona kwayo kubatsira kurasikirwa nekurema.

Imwe ongororo yakawana kuti mbeva pakudya kwakakora-mafuta avo vakagamuchira yekuwedzera doses yemangosteen vakawana huremu hwakaderera pane mbeva muboka rinodzora ().

Saizvozvowo, mune diki, masvondo masere ekudzidza, vanhu vakawedzera kudya kwavo ne3, 6 kana 9 maununisi (90, 180, kana 270 ml) yemuto wemangosteen kaviri zuva nezuva vaida kuve nehuremu hwemuviri index (BMI) kupfuura iyo kudzora boka ().

Kuwedzera kutsvagisa nezve mangosteen uye kufutisa kunogumira, asi nyanzvi dzinofunga kuti michero inorwisa-kupisa mitezo inoita basa mukusimudzira mafuta metabolism uye kudzivirira kuwedzera uremu ().

Pakupedzisira, zvimwe zvidzidzo zvinodiwa kuti unzwisise zvirinani kuti mangosteen ingakwanise sei mune inoshanda uremu hurongwa.

Kumwe kutsvagurudzwa kwemhuka nekutsvaga kwevanhu kunoratidza kuti mangosteen inogona kutora chikamu mukudzora uremu uye kudzivirira kufutisa. Zvakadaro, zvimwe zvidzidzo zvinodiwa.

6. Inotsigira Ropa Shuga Kudzora

Ose maviri bvunzo-chubhu uye zvidzidzo zvemhuka zvinoratidza kuti xanthone macomputer mune mangosteen anogona kukubatsira iwe kuchengetedza hutano hweshuga yeropa ()

Ongororo ichangoburwa yemavhiki makumi maviri nematanhatu muvakadzi vakafutisa yakawana kuti avo vanogamuchira 400 mg yekuwedzera mangosteen anoburitswa zuva nezuva aive nekudzikiswa kwakanyanya mukushomeka kwe insulin - njodzi yechirwere cheshuga - ichienzaniswa neboka rinodzora ().

Chibereko ichi zvakare sosi yakanaka ye fiber, zvinovaka muviri izvo zvinogona kubatsira kudzikamisa shuga yeropa uye nekuvandudza kudzora kweshuga ().

Iko kusanganiswa kweiyo xanthone uye fiber zvirimo mangosteen zvinogona kubatsira kuyera shuga yeropa. Zvisinei, kumwe kutsvagurudza kunodiwa.

Zvirimwa zvekudyara uye faibha mu mangosteen zvinogona kubatsira mukuderedza shuga yeropa. Zvakadaro, kutsvagisa kwazvino hakuna kukwana.

7. Inosimudzira Hutano immune immune System

Fibre uye vhitamini C - ese ari maviri anowanikwa mumangosteen - akakosha kune immune system immune ().

Fibre inotsigira yako ane hutano gut mabhakitiriya - chinhu chakakosha chekudzivirira. Kune rimwe divi, vhitamini C inodiwa kuitira mashandiro emaseru akasiyana siyana uye ine antioxidant zvimiro (,).

Pamusoro pezvo, kumwe kutsvagurudza kunoratidza kuti mamwe macompact emiti mu mangosteen anogona kunge aine antibacterial properties - ayo anogona kubatsira hutano hwako hwemuviri nekurwisa hutachiona hunogona kukuvadza ().

Mune ongororo yemazuva makumi matatu mune vanhu makumi mashanu nevapfumbamwe, avo vanotora mangosteen-ine yekuwedzera ine ruzivo yakaderedzwa mamaki ekuzvimba uye zvakanyanya kuwedzera kuwedzera mune hutano immune maseru manhamba achienzaniswa neavo vanotora placebo ().

Ma immune system ako anoda akawanda zvinovaka muviri kuti ashande zvakanaka. Mangosteen inogona kunge iri sarudzo ine hutano yekuisanganisira pamwe nezvimwe zvekudya-zvakawandisa zvekudya sechikamu chekudya kwakaringana.

Tsvagiridzo inoratidza kuti mangosteen inogona kuwedzera yako nhamba yemaseru ekudzivirira uye kudzikisira kuzvimba - zvinogona kuwedzera hutano hwemuviri.

8. Inobatsira Kuchengetedza Ganda Rine Utano

Ganda rinokuvara kubva pakuratidzirwa nezuva izere chiitiko chinoitika pasirese uye chinonyanya kukonzera gomarara reganda uye zviratidzo zvekukwegura ().

Imwe ongororo mumakonzo akarapwa pamwe nekuwedzera mangosteen akacherechedzwa akachengetedza maitiro ekudzivirira ultraviolet-B (UVB) radiation muganda ().

Uyezve, diki, 3-mwedzi yekudzidza kwevanhu yakawana kuti vanhu vanorapwa ne100 mg yemangosteen inobvisa zuva nezuva vanoona zvakanyanya kusimba paganda ravo uye kushoma kuunganidzwa kwechimwe chinhu chinozivikanwa kuti chinopa kukwegura kweganda ().

Vatsvagiri vanosimbisa kuti mangosteen's antioxidant uye anti-kupisa simba ndicho chikonzero chikuru cheiyi ganda-inodzivirira mhedzisiro, asi zvimwe zvidzidzo munzvimbo ino zvinodiwa.

Kutsvagurudza kunoratidza kuti antioxidant uye anti-anogumbura makomponi mu mangosteen anogona kudzivirira maseru eganda kubva kukuvara kwakabatana nekuratidzwa kwezuva uye kuchembera.

9–11. Zvimwe Zvingangoita Hutano Kubatsirwa

Mangosteen inogona zvakare kuve nemhedzisiro yakanaka pamwoyo wako, huropi, uye kugaya system:

1. Hutano hwemwoyo. Zvidzidzo zvezvipfuwo zvinoratidza kuti mangosteen inobvisa zvinobudirira yakadzora chirwere chemoyo njodzi senge LDL (yakaipa) cholesterol uye triglycerides ichiwedzera HDL (yakanaka) cholesterol (,,).
2. Hutano hwehuropi. Zvidzidzo zvinoratidza kuti mangosteen kubvisa kunobatsira kudzivirira kuderera kwepfungwa, kudzikira kwehuropi kuzvimba, uye kugadzirisa zviratidzo zvekuora mwoyo mumakonzo, asi zvidzidzo zvevanhu munzvimbo ino zviri kushomeka (,).
3. Kugaya kudya. Mangosteen yakazara fiber. Ingori 1 kapu (196 gramu) inopa ingangoita 14% yeiyo RDI. Fibha yakakosha kune hutano hwekugaya, uye hwakanyanya-fiber chikafu chinobatsira kusimudzira ura kugara (,).

Kunyangwe izvi zvawanikwa zviri kuvimbisa, zvidzidzo zvevanhu munzvimbo idzi zviri kushomeka.

Zvichiri kutanga kwazvo kuita zvirevo zvine chekuita nebasa remangosteen mukutsigira huropi, moyo, uye kugaya hutano muvanhu.

Tsvagiridzo inoratidza kuti zvinovaka muviri uye zvimwe zvinomera zvinomera mumangosteen zvinogona kutsigira zvakakwana kugaya, moyo, uye huropi.

Maitiro Ekudya Mangosteen

Mangosteen iri nyore kugadzirira uye kudya - asi zvingave zvakaoma kuwana zvichienderana nekwaunogara. Mwaka wemichero ipfupi, uyo unowanzo ganhurira kuwanikwa kwawo.

Bheji rako rakanakisa nderekutsvaga pamisika yeAsia, asi ziva kuti mangosteen nyowani anogona kunge akadhura. Frozen kana mafomu emakani anogona kunge akadhura uye ari nyore kuwana - asi ziva kuti shanduro dzemumagaba dzinowanzove neshuga yakawedzerwa.

Chibereko chinogona zvakare kuwanikwa mune muto wejusi kana sehupfu hwekuwedzera.

Kana iwe ukaitika kuti uwane chitsva, wobva wasarudza michero neyakajeka, nerima yepepuru yekunze rind. Iyo mbichana haina kudyiwa asi inogona kubviswa zviri nyore nebanga rakasungwa.

Nyama yemukati yakachena uye ine muto zvakanyanya kana yaibva. Ichi chikamu chemuchero chinogona kudyiwa chisina kubikwa kana kuwedzerwa kune smoothies kana tropical michero masaladi yekusimudzira inonaka yekuravira.

Mangosteen nyowani anogona kunge akaoma kuuya nawo, asi echando, emakineni, kana majusi mafomu anowanzoitika. Iyo nyama yemukati inogona kudyiwa neayo kana kunakirwa mune smoothie kana saladhi.

Inogona Kusave Yakakodzera kune Wese Munhu

Zvishoma kwazvo zvakashata zvinokanganisa hutano zvakataurwa kubva pakudya mangosteen muchimiro chayo chose, uye zvinogona kunge zvakachengeteka kuvanhu vazhinji.

Nekudaro, mamwe mafomu akaomeswa - seanowedzera, majusi, kana mapoda - haasi 100% asina njodzi.

Kutsvagurudza kwekutanga kunoratidza kuti xanthones inowanikwa mumishonga yekuwedzera inogona kudzora nzira yekuvhara ropa ().

Nekuti mangosteen ipfuma sosi yema xanthones, inogona kunge iri zano rakanaka kudzivirira masosi ayo kana uine chirwere chekuvhara ropa kana kutora mishonga yekuonda ropa.

Tsvagiridzo yekuona kana mangosteen anowedzera akachengeteka kune vakadzi vane nhumbu kana kuyamwisa parizvino haina kukwana, saka zviri nani kuti uzvidzivirire panguva dzehupenyu idzi.

Gara uchibvunza chiremba wako kana mumwe anokwanisa wehutano usati waita shanduko yakakura kuchikafu chako kana kutora nyowani yekuwedzera yekuwedzera.

Mangosteen inogona kunge yakachengeteka kune vanhu vazhinji asi inogona kuwedzera njodzi yako yekubuda ropa. Bvunza wako mupi wezvehutano usati wawana nyowani nyowani kana kushandura chikafu chako zvakanyanya.

Icho Chinokosha

Mangosteen chibereko chinotonhora chinobva kuSoutheast Asia.

Inoremekedzwa nekuda kweakawanda ayo anogona kuve marapiro ehutano - mazhinji acho ane hukama nehutano hwayo uye yakasarudzika antioxidant yezvinhu. Zvakadaro, mazhinji eaya mabhenefiti anoonekwa haasati aonekwa nesainzi muzvidzidzo zvevanhu.

Mangosteen matsva anogona kunetsa kuuya, sezvo chiri chibereko chisina kujeka. Asi makineni, echando, uye mafomu ekuwedzera anowanzoitika.

Iyo yakasvinwa, inotapira inotapira inoita kuti ive inowedzera inonaka kune smoothies uye michero saladhi. Edza izvi pakukwezva kwayo kwekubika kana mabhenefiti ehutano - ndiko kukunda chero nzira.