9 Hutano Kubatsirwa kwePomelo (uye Maitiro Ekuidya Izvo)

Zvemukati

• 1. Zvakanyanya zvinovaka muviri
• 2. Yakazara faibha
• 3. Inogona kukurudzira kuonda
• 4. Akapfuma mune antioxidants
• 5. Inogona kusimudzira hutano hwemwoyo
• 6.Angave ane anti-kuchembera zvivakwa
• 7. Inogona kunge iri antibacterial uye antifungal
• 8. Anogona kurwisa cancer maseru
• 9. Zviri nyore kuwedzera pane zvaunodya
• Chinokosha

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

Pomelo muchero hombe wechiAsia macitrus uyo unowirirana zvakanyanya ne grapefruit.

Yakaumbwa kunge musodzi uye ine nyama yakasvibira kana yero uye gobvu, rakachenuruka mbichana. Inogona kukura kusvika pahukuru hwecantaloupe kana hombe.

Pomelo inonaka zvakafanana negrapefruit, asi inotapira.

Iine mavitamini akati wandei, zvicherwa, uye ma antioxidants ayo anoita kuti iwedzere hutano mukudya kwako.

Heano mapfumbamwe mabhenefiti ehutano epomelo, kusanganisira maitiro ekuwedzera iko kune kwako kudya.

1. Zvakanyanya zvinovaka muviri

Pomelo ine akasiyana mavitamini uye mamineral uye inoshamisa sosi yevhitamini C.

Imwe yakasvuurwa pomelo (angangoita 21 maiza kana 610 magiramu) ine ():

• Makorori: 231
• Mapuroteni: 5 magiramu
• Mafuta: 0 magiramu
• Carbs: 59 magiramu
• Fiber: 6 magiramu
• Riboflavin: 12.6% yeiyo Zuva Nezuva Kukosha (DV)
• Thiamine: 17.3% yeiyo DV
• Vhitamini C: 412% yeiyo DV
• Mhangura: 32% yeiyo DV
• Potassium: 28% yeiyo DV

Mumwe muchero unotakura anoverengeka emazuva anoverengeka e vitamini C, ine simba rekuzvidzivirira-inowedzera antioxidant iyo inobatsira kudzivirira kukuvara kwemaseru kubva kumakomputa anokuvadza anonzi mahara radicals ().

Pomelo akapfumawo mune mamwe mavhitaminzi uye zvicherwa, kusanganisira potasium, iyo inobatsira kudzikamisa mwero mwero uye kuwedzerwa kweropa ().

Uyezve, pomelo ine mamwe mavitamini uye mamineral mune akati wandei mashoma.

Pomelo inonyanya kupfuma muvhitamini C uye potasium uye ine mamwe mavitamini nemaminerari, pamwe neprotein uye fiber.

2. Yakazara faibha

Imwe pomelo inopa magiramu matanhatu efaera. Vazhinji vanhu vanofanirwa kuvavarira kuwana makumi maviri nemashanu magiramu efaibha pazuva, saka chibereko inzira yakanaka kwazvo yekukubatsira kuzadzisa zvaunoda ().

Iyo inonyanya kupfuma mune insoluble fiber, iyo inobatsira kuwedzera yakawanda kune yako stool uye kudzivirira kupatira ().

Chikafu fiber chinoshandawo sosi yekudya yehutachiona hwakanaka muura hwako ().

Uye zvakare, michero faibha, senge iyo pomelo, yanga ichibatanidzwa nekuvandudzwa kwemapfupa, kureba kwehurefu-hwakareba, kugadziriswa kwematumbo uye hutano hwehuropi, uye kudzikira kwenjodzi yezvimwe zvirwere zvisingaperi ().

Imwe pomelo inorongedza magiramu matanhatu efaera. Fiber inogona kubatsira kuwedzera yakawanda kuzvituru zvako, kufudza hutano hutachiona hutachiona, uye kusimudzira hutano hwakazara.

3. Inogona kukurudzira kuonda

Pomelo anogona kukubatsira kurasikirwa nehuremu.

Imwe yakasvuurwa pomelo (angangoita 21 maawuni kana 610 magiramu) ine mazana maviri emakoriori, inova iri nhamba yakaderera yehuwandu hwakakura kudaro hwechikafu.

Kudya yakawanda yakaderera macalorie chikafu kunogona kubatsira kukuchengetedza iwe uzere pane mashoma macalorie ().

Uyezve, pomelo ine protein uye fiber, zvese izvi zvinogona kubatsira kuti urambe uchinzwa kuzara kwenguva yakareba.

Zvese zviri zviviri protein- uye zvine fiber zvine chikafu zvinobatsira kukurudzira manzwiro ekuzara. Nekudaro, iwe unogona kuwana zviri nyore kudzikisa yako calori yekudyiwa uye kurasikirwa nehuremu nekusarudza izvi zvekudya ().

Pomelo michero yakadzikira mumakirori ehukuru hwayo uye ine mapuroteni uye faibha - zvese izvi zvinogona kukubatsira kuti unzwe kuzara kwenguva yakareba.

4. Akapfuma mune antioxidants

Pomelo izere nema antioxidants, ayo anogona kubatsira kudzivirira uye kudzosera kumashure kukuvara kwemaseru kunokonzerwa nemahara radicals.

Mahara radicals macomputer anowanikwa mune zvakatipoteredza uye chikafu. Zvinogona kukonzera matambudziko ehutano uye chirwere chisingaperi kana ivo vakavaka mumuviri wako mumatunhu akakwirira ().

Pomelo haisi chete ine pamusoro pe400% yeDV yevhitamini C, ine simba antioxidant, asi zvakare inorongedza akati wandei mamwe antioxidant makomponi.

Iwo makuru antioxidants mune pomelo ari naringenin uye naringin, ese ari maviri anowanzo kuwanikwa mumichero yemucitrus ().

Pamusoro pezvo, pomelos ine lycopene, inorwisa-kupisa antioxidant iripowo mumadomasi (,).

Mazhinji emabhenefiti emapomelos, senge avo ekurwisa-kukwegura uye vane moyo-hutano zvivakwa, vanozivikanwa kune avo epamusoro antioxidant zvemukati.

Pomelos ane akanyanya mwero ma antioxidants, anosanganisira vhitamini C, naringenin, naringin, uye lycopene, iyo inogona kupa akasiyana hutano mabhenefiti.

5. Inogona kusimudzira hutano hwemwoyo

Pomelos inogona kusimudzira hutano hwemwoyo nekudzikisa huwandu hwecholesterol uye triglycerides, mafuta eropa maviri akabatanidzwa nechirwere chemwoyo.

Imwe ongororo yemazuva makumi maviri nerimwe mumakonzo yakawana kuti kuwedzera neakaomeswa pomelo kubvisa kwakadzora triglyceride nhanho kusvika 21%, cholesterol yakazara kusvika 6%, uye LDL (yakaipa) cholesterol kusvika pa41% ().

Imwe ongororo yakaratidza kuti pomelo inogona kudzora aya mafuta eropa nekudzivirira cholesterol iri muchikafu kuti isanyure mumuviri ().

Nekudaro, kumwe kutsvagurudza muvanhu kunodiwa kuti pagadziriswe kubatana pakati pomelo muchero uye hutano hwemwoyo.

Ziva kuti iwe unofanirwa kudzivirira pomelo kana iwe uri kutora statin zvinodhaka zvehome cholesterol.

Kufanana nezvibereko zvemazambiringa, pomelos ine macompound anonzi furanocoumarins, ayo anogona kukanganisa metabolism yemastatins ().

Pomelo dhizaini yakaratidzirwa kudzikisa mafuta eropa mazinga muzvidzidzo zvemhuka, asi kumwe kutsvagurudza muvanhu kunodiwa. Kana iwe uri kutora statin mushonga, iwe unofanirwa kudzivirira pomelo.

6.Angave ane anti-kuchembera zvivakwa

Nekuda kweiyo yakakwira antioxidant zvemukati, pomelo inogona kuve nekurwisa-kukwegura mhedzisiro.

Antioxidants, kusanganisira vhitamini C, inogona kubatsira kudzivirira kukuvara kweganda kunokonzerwa neanokuvadza emahara radicals, ichikubatsira iwe kuramba uine hunyanzvi chitarisiko ().

Pomelo inogona zvakare kudzikisira kuumbwa kwepamberi zvigadzirwa zveglycation (AGEs), izvo zvinokonzerwa neshuga yakakwira yeropa (,).

MaAGEs anogona kubatsira mukukwegura nekukonzeresa kugadzirwa kweganda, kutenderera kwakashata, uye maonero uye matambudziko eitsvo - kunyanya kune vanhu vane chirwere cheshuga cheshuga (,).

Nekudaro, imwe bvunzo-chubhu yekudzidza yakawana kuti pomelo inoburitsa yakadzikira zvakanyanya huwandu hweAMAGE akaumbwa mushure mekuratidzwa neshuga ().

Zvakare, yakakosha mafuta kubva kune peel repomelo yakafuma mune antioxidants uye inogona kudzora melanin kugadzirwa muganda, zvingangobatsira kudzivirira kuparara uye sunspots ().

Pomelo inogona kunge iine anti-kukwegura zvivakwa nekuda kweayo antioxidant zvemukati uye kugona kudzikisira kuumbwa kweAGEs.

7. Inogona kunge iri antibacterial uye antifungal

Pomelo inogona zvakare kuve nemabhakitiriya uye antifungal zvivakwa, asi yakawanda yekutsvagisa pamhedzisiro iyi yakashandisa mafuta akakosha akagadzirwa kubva pomelo peel.

Mune imwe bvunzo-chubhu yekudzidza, pomelo yakakosha mafuta yakadzora kukura kwebhakitiriya pane akapfava ekubatana lensi ().

Chimwe chidzidzo chakaona kuti pomelo yakakosha mafuta akaurayiwa Penicillium expansum, fungus inogona kuburitsa neurotoxin inokuvadza, zvinobudirira kupfuura orenji, lime, kana maonimu ().

Nepo muchero wacho pachawo ungazvirumbidza mamwe eaya antibacterial uye antifungal zvivakwa, kumwe kutsvagurudza kunodiwa.

Nekuti maoiri akakosha anonyanya kukosheswa, haufanire kuadya, uye iwo anofanirwa kunyungudutswa musati waaisa paganda rako.

Pomelo akakosha mairi antibacterial uye antifungal. Nekudaro, kumwe kutsvagurudza kunodiwa kuti unzwisise kana muchero unopa izvi zvakanaka.

8. Anogona kurwisa cancer maseru

Pomelo anogona zvakare kubatsira kuuraya maseru ekenza uye kudzivirira kupararira kwegomarara.

Imwe ongororo mumakonzo yakawana kuti pomelo peel inobvisa yakadzvanya bundu kukura, yakawedzera immune system, uye yakauraya cancer maseru ().

Chidzidzo chakafanana chakacherekedza kuti dhizaini yakaitwa kubva pamuti mashizha akauraya maseru egomarara eganda mumakonzo ().

Uye zvakare, naringenin - imwe yeakanyanya antioxidants mune pomelo - yakaratidzirwa kuuraya prostate uye pancreatic cancer maseru, pamwe nekudzora kupararira kwekenza yemapapu mu test-tube zvidzidzo (,,).

Zvakadaro, kumwe kutsvagurudza muvanhu kunodiwa kuti unzwisise zvizere pomelo mhedzisiro pane cancer.

Chekupedzisira, zvakakosha kuti urangarire kuti pomelo michero ine zvidiki zvidiki zvidiki zvezvinhu izvi zvinogona kuuraya cancer.

Bvisa kubva pomelo peels nemashizha zvakaratidzirwa kuuraya maseru ekenza uye kudzivirira kupararira kwegomarara mune bvunzo-chubhu zvidzidzo. Nekudaro, kumwe kutsvagurudza muvanhu kunodiwa kuti unzwisise kuti pomelo michero inobata sei kenza.

9. Zviri nyore kuwedzera pane zvaunodya

Pomelo iri nyore kuwedzera pane chako chikafu.

Iwe unogona kukwanisa kutenga pomelo nyowani pamusika wemuAsia, uye pomelo yakaomeswa inowanikwa online.

Kunyangwe pomelo yakaomeswa inowanzo shandiswa kugadzira madhiri kana kudyiwa setwipi mune dzimwe nyika dzeAsia, yakakwira zvakanyanya mumacalorie uye neshuga yakawedzerwa pane pomelo nyowani.

Kuti ubvise pomelo, cheka inch (2.5 cm) kubva kunongedzo yemuchero. Wobva wadimbura akati wandei-kureba (2.5 cm-kureba) notches mukati mekobvu yakakora yakatenderedza dhayamita.

Bvisa rind kubva pachikamu nechikamu uchishandisa izvi notches.

Mushure mekusvuura ganda, iwe unogona nyore kupatsanura michero yakasara muzvikamu. Kufanana nemimwe michero yemichero, pomelo michero inopatsanurwa kuita zvikamu nechena, chena, ine fibrous membrane - inonzi pith - izvo zvinoita kuti zvive nyore kutsemura.

Pomelo inogona kudyiwa pachega senge chidyiwa kana kushandiswa sechinotsiva mimwe michero yemicrus mumarape. Izvo zvinoitawo kuwedzera kwakanyanya kumasaradhi.

Pomelo iri nyore kusvuura uye inogona kudyiwa neayo kana kushandiswa mune zvekubikisa. Pomelo yakaomeswa ine yakawanda shuga uye macalorie pane pomelo mbishi.

Chinokosha

Pomelo muchero unovaka muviri zvakanyanya mune macalorie uye uzere mavitamini, zvicherwa, uye antioxidants.

Iyo zvakare ine fiber uye mapuroteni, ayo anogona kubatsira kukuchengetedza iwe kuzere kwenguva yakareba.

Kunyangwe ichizvirumbidza yakawanda inogona kubatsira, kumwe kutsvagurudza muvanhu kunodiwa kuti unzwisise zvizere mhedzisiro yehutano.

Zvese mune zvese, pomelo michero ine hutano, yakasarudzika yekuwedzera kune chako chikafu.