Ubwino Wazaumoyo Wopatsa Umboni wa Papaya

Zamkati

• 1. Zokoma Komanso Zodzaza Ndi Zakudya Zamchere
• 2. Ali ndi Mphamvu Zazikulu Zotsutsana ndi Antioxidant
• 3. Ali ndi Katundu wa Anticancer
• 4. Limbikitsani Thanzi La Mtima
• 5. Atha Kulimbana ndi Kutupa
• 6. Mulole Kusintha Kudya
• 7. Amateteza Kuthana ndi Khungu
• 8. Zokoma ndi Zosiyanasiyana
• Mfundo Yofunika Kwambiri

Papaya ndi chipatso chodabwitsa chaumoyo.

Ili ndi ma antioxidants omwe amatha kuchepetsa kutupa, kulimbana ndi matenda komanso kukuthandizani kuti muwoneke ngati achichepere.

Nazi zabwino zisanu ndi zitatu za papaya.

1. Zokoma Komanso Zodzaza Ndi Zakudya Zamchere

Papaya ndi chipatso cha Carica papaya chomera.

Anachokera ku Central America ndi Kumwera kwa Mexico koma tsopano amakula m'madera ena ambiri padziko lapansi.

Papaya imakhala ndi enzyme yotchedwa papain, yomwe imatha kuwononga zomangira zolimba zomwe zimapezeka munyama ya mnofu. Chifukwa cha ichi, anthu akhala akugwiritsa ntchito papaya pofuna kusungunula nyama kwazaka zambiri.

Ngati papaya wapsa, amatha kudya wosaphika. Komabe, papaya wosakhwima nthawi zonse amayenera kuphikidwa asanadye - makamaka nthawi yapakati, chifukwa chipatso chosapsa chimakhala ndi lalikisi, chomwe chimatha kupangitsa kuti azisala ().

Mapapaya amapangidwa ofanana ndi mapeyala ndipo amatha kutalika masentimita 51. Khungu limakhala lobiriwira likakhala losapsa komanso lalanje likakhwima, pomwe mnofu ndi wachikaso, lalanje kapena wofiira.

Chipatsocho chimakhalanso ndi mbewu zambiri zakuda, zomwe zimadya koma zowawa.

Papaya kamodzi kakang'ono (152 magalamu) muli (2):

• Ma calories: 59
• Zakudya: Magalamu 15
• CHIKWANGWANI: 3 magalamu
• Mapuloteni: 1 galamu
• Vitamini C: 157% ya RDI
• Vitamini A: 33% ya RDI
• Folate (vitamini B9): 14% ya RDI
• Potaziyamu: 11% ya RDI
• Tsatirani kuchuluka kwa calcium, magnesium ndi mavitamini B1, B3, B5, E ndi K.

Mapapaya amakhala ndi ma antioxidants athanzi otchedwa carotenoids - makamaka mtundu umodzi wotchedwa lycopene.

Kuphatikiza apo, thupi lanu limamwa ma antioxidants opindulitsa kuposa mapapaya kuposa zipatso ndi ndiwo zamasamba ().

Chidule Papaya ndi chipatso cham'malo otentha chokhala ndi mavitamini C ndi A, komanso fiber ndi mankhwala athanzi. Imakhalanso ndi enzyme yotchedwa papain, yomwe imagwiritsidwa ntchito kupewetsa nyama.

2. Ali ndi Mphamvu Zazikulu Zotsutsana ndi Antioxidant

Zowonjezera zaulere ndimamolekyulu otakasika omwe amapangidwa mkati mwa thupi lanu. Amatha kulimbikitsa kupsinjika kwa oxidative, komwe kumatha kubweretsa matenda.

Antioxidants, kuphatikiza ma carotenoids omwe amapezeka papaya, amatha kuthana ndi zopitilira muyeso zaulere ().

Kafukufuku akuwonetsa kuti papaya wofukiza amatha kuchepetsa kupsyinjika kwa okosijeni kwa okalamba komanso anthu omwe ali ndi matenda a shuga, hypothyroidism wofatsa komanso matenda a chiwindi (,,,).

Komanso, ofufuza ambiri amakhulupirira kuti zopitilira muyeso zaulere muubongo ndizofunikira kwambiri mu matenda a Alzheimer's ().

Pakafukufuku wina, anthu omwe ali ndi matenda a Alzheimer's omwe amapatsidwa kachilombo ka papaya kwa miyezi isanu ndi umodzi adakumana ndi 40% yotsika mu biomarker yomwe imawonetsa kuwonongeka kwa okosijeni ku DNA - komanso yolumikizidwa ndi ukalamba ndi khansa (,).

Kuchepetsa kupsinjika kwa oxidative kumachitika chifukwa cha papaya's lycopene zili ndi kuthekera kochotsa chitsulo chowonjezera, chomwe chimadziwika kuti chimapanga ma radicals aulere (,).

Chidule Papaya imakhala ndi mphamvu zowononga antioxidant, zomwe zimachepetsa kupsinjika kwa oxidative ndikuchepetsa chiopsezo cha matenda angapo.

3. Ali ndi Katundu wa Anticancer

Kafukufuku akuwonetsa kuti ma lycopene papaya amatha kuchepetsa chiopsezo cha khansa ().

Zitha kupindulitsanso anthu omwe akuchiritsidwa khansa ().

Papaya atha kugwira ntchito pochepetsa zopitilira muyeso zomwe zimayambitsa khansa.

Kuphatikiza apo, papaya ikhoza kukhala ndi zovuta zina zomwe sizinagawidweko ndi zipatso zina.

Mwa zipatso ndi ndiwo zamasamba 14 zomwe zimadziwika kuti antioxidant, papaya yokha ndi yomwe idawonetsa anticancer m'maselo a khansa ya m'mawere ().

Pakafukufuku kakang'ono mwa achikulire omwe ali ndi zotupa komanso zotupa m'mimba, kukonzekera kwa papaya kunachepetsa kuwonongeka kwa okosijeni ().

Komabe, kafukufuku amafunika asanaperekedwe malingaliro.

Chidule Kafukufuku woyambirira akuwonetsa kuti ma antioxidants omwe ali papaya amatha kuchepetsa chiopsezo cha khansa ndipo mwina ngakhale kuchepa kwa khansa.

4. Limbikitsani Thanzi La Mtima

Kuwonjezera papaya wambiri pazakudya zanu kumatha kukulitsa thanzi la mtima wanu.

Kafukufuku akuwonetsa kuti zipatso zokhala ndi ma lycopene ambiri ndi vitamini C zitha kuthandiza kupewa matenda amtima (,).

Ma antioxidants mu papaya amatha kuteteza mtima wanu ndikuwonjezera zoteteza ku "zabwino" HDL cholesterol (,).

Pakafukufuku wina, anthu omwe adatenga chowonjezera cha papaya chotupitsa kwa milungu 14 anali ndi zotupa zochepa komanso kuchuluka kwa "LDL" yoyipa mpaka "yabwino" HDL kuposa omwe adapatsidwa malowa.

Kuchuluka kwa chiwerengerochi kumalumikizidwa ndi kuchepa kwa matenda amtima (,).

Chidule Mavitamini C apamwamba kwambiri a Papaya ndi ma lycopene amatha kusintha thanzi la mtima ndipo amachepetsa chiopsezo cha matenda amtima.

5. Atha Kulimbana ndi Kutupa

Kutupa kwanthawi yayitali ndiko komwe kumayambitsa matenda ambiri, ndipo zakudya zopanda thanzi komanso zosankha pamoyo zimatha kuyambitsa kutupa ().

Kafukufuku akuwonetsa kuti zipatso ndi ndiwo zamasamba zokhala ndi antioxidant monga papaya zimathandiza kuchepetsa zotupa (,,,).

Mwachitsanzo, kafukufuku wina adawonetsa kuti amuna omwe amachulukitsa kudya zipatso ndi ndiwo zamasamba zomwe zili ndi carotenoids adatsika kwambiri ku CRP, cholembera china chotupa ().

Chidule Kutupa kosatha ndiko komwe kumayambitsa matenda ambiri. Mapapaya ndi okwera kwambiri ma carotenoids omwe amatha kuchepetsa kutupa.

6. Mulole Kusintha Kudya

Enzyme ya papain mu papaya imatha kupanga mapuloteni kukhala osavuta kugaya.

Anthu akumadera otentha amaganiza kuti papaya ndi njira yothandizira kudzimbidwa komanso zizindikiritso zina zamatumbo opweteka (IBS).

Pakafukufuku wina, anthu omwe adatenga njira yopangira papaya masiku 40 adasintha ndikudzimbidwa ().

Mbeu, masamba ndi mizu yawonetsedwanso kuti imachiza zilonda mu nyama ndi anthu (,).

Chidule Papaya yawonetsedwa kuti imathandizira kudzimbidwa komanso zizindikiritso zina za IBS. Mbeu ndi mbali zina za chomerazo zagwiritsidwanso ntchito pochizira zilonda.

7. Amateteza Kuthana ndi Khungu

Kuphatikiza pakusunga thupi lanu, papaya imathandizanso khungu lanu kuti liwoneke lokhala labwino komanso lachinyamata.

Kuchita mopitilira muyeso kwaulere kumakhulupirira kuti kumayambitsa khwinya, kugwedezeka komanso kuwonongeka kwa khungu komwe kumachitika ndi ukalamba ().

Vitamini C ndi lycopene papaya zimateteza khungu lanu ndipo zitha kuthandiza kuchepetsa zizindikilo za ukalamba ().

Kafukufuku wina, kuphatikiza ndi lycopene kwa masabata 10-12 kunachepa kufiira khungu dzuwa litatuluka, chomwe ndi chizindikiro chovulala pakhungu ().

Mu ina, azimayi achikulire omwe amamwa mankhwala osakaniza a lycopene, vitamini C ndi ma antioxidants ena kwa masabata 14 anali ndi kuchepetsedwa kooneka komanso kotsimikizika kwakumaso kwa makwinya ().

Chidule Ma antioxidants amphamvu papaya amatha kuthandizira khungu lanu kuti lisawonongeke kuwonongeka kwa dzuwa ndipo atetezeke pakakhungu.

8. Zokoma ndi Zosiyanasiyana

Papaya ali ndi kukoma kwapadera komwe anthu ambiri amakonda. Komabe, kucha ndikofunika.

Papaya wosakhwima kapena wopsa mopambanitsa amatha kulawa mosiyana kwambiri ndi wakupsa kwenikweni.

Akakhwima bwino, papaya ayenera kukhala wachikaso mpaka utoto wofiyira, ngakhale mawanga obiriwira ochepa ali bwino. Monga avocado, khungu lake liyenera kugonjera.

Kukoma kwake kumakhala bwino mukamazizira, choncho ndibwino kuti muzisunga m'firiji nthawi iliyonse.

Mukachitsuka bwino, mutha kudula pakati, kutulutsa nyembazo, ndikudya kunja kwa nthongo ndi supuni, monga cantaloupe kapena vwende.

Popeza ndizosunthika modabwitsa, amathanso kuphatikizidwa ndi zakudya zina zomwe zimakwaniritsa kununkhira kwake.

Nazi malingaliro angapo osavuta ogwiritsa ntchito papaya yaying'ono:

• Chakudya cham'mawa: Dulani pakati ndikudzaza theka lililonse ndi yogurt wachi Greek, kenako pamwamba ndi ma blueberries ochepa ndi mtedza wodulidwa.
• Chowonjezera: Dulani zidutswa ndikukulunga kagawo ka ham kapena prosciutto kuzungulira mzere uliwonse.
• Salsa: Dulani papaya, tomato, anyezi ndi cilantro, kenaka yikani madzi a mandimu ndikusakaniza bwino.
• Chosalala: Phatikizani zipatso zodulidwazo ndi mkaka wa kokonati ndi ayezi mu blender, kenako muphatikize mpaka zosalala.
• Saladi: Dulani papaya ndi peyala mu cubes, onjezerani nkhuku yophika ndi mavalidwe ndi maolivi ndi viniga.
• Chakudya: Phatikizani zipatso zodulidwa ndi supuni 2 (28 magalamu) a mbewu za chia, 1 chikho (240 ml) cha mkaka wa amondi ndi supuni ya tiyi ya vanila. Sakanizani bwino ndi firiji musanadye.

Chidule Papaya ndi zipatso zokoma zomwe zimakonda kupsa. Itha kudyedwa yokha kapena kuphatikizidwa mosavuta ndi zakudya zina.

Mfundo Yofunika Kwambiri

Papaya ali ndi michere yambiri yamtengo wapatali ndipo ali ndi kukoma kokoma.

Ma antioxidants ake amphamvu monga lycopene amatha kuchepetsa chiopsezo cha matenda ambiri - makamaka omwe amabwera msinkhu, monga matenda amtima ndi khansa.

Itha kutetezanso ku zizindikilo zakukalamba, kuthandiza khungu lanu kukhalabe losalala komanso lanyamata.

Yesani kuwonjezera chipatso chathanzi komanso chokoma pachakudya chanu lero.