Kodi Phulusa ndi Chiyani? Zomwe Muyenera Kudziwa

Zamkati

• Wolemera mu zakudya zina ndi zopindulitsa za mankhwala
• Zikhoza kusintha chimbudzi
• Zopindulitsa zina
• Njira zodyera phulusa
• Mfundo yofunika

Ash gourd, wotchedwanso Benincasa hispida, vwende la nyengo yozizira, mphonda ya sera, dzungu loyera, ndi chivwende cha ku China, ndi chipatso chakum'mwera kwa Asia (1).

Amakula pamtengo wa mpesa ndipo amakula kukhala vwende lozungulira kapena lalitali lomwe limafanana kukula ndi chivwende. Akakhwima, zipatso zosakhazikika zakunja kwa zipatsozo zimakhala zokutira phulusa lofiirira zomwe zimapatsa chipatso ichi dzina.

Kukoma kofewa kwa phulusa kumakumbutsa nkhaka, ndipo mnofu wa chipatso ndiwowonjezera makamaka pazakudya zaku China ndi India.

Chipatsochi akuti chimapereka maubwino osiyanasiyana azaumoyo ndipo chakhala chikugwiritsidwa ntchito ngati mankhwala achikhalidwe achi China ndi Ayurvedic kwazaka zambiri. Komabe, maubwino ake ochepa ndi omwe amathandizidwa ndi sayansi (1).

Nkhaniyi ikuwunikanso kafukufuku waposachedwa pamtsamba wa phulusa, kuphatikiza michere yake yopindulitsa komanso thanzi.

Wolemera mu zakudya zina ndi zopindulitsa za mankhwala

Phulusa limakhala ndi 96% yamadzi ndipo ndilochepa kwambiri, mafuta, mapuloteni, ndi carbs. Komabe, imakhalabe ndi michere yambiri ndipo imapereka zakudya zochepa zochepa.

Gawo limodzi la 3.5-gramu (100-gramu) la zopangira phulusa ():

• Ma calories: 13
• Mapuloteni: osakwana 1 gramu
• Ma carbs: 3 magalamu
• CHIKWANGWANI: 3 magalamu
• Mafuta: osakwana 1 gramu
• Vitamini C: 14% ya Daily Value (DV)
• Riboflavin: 8% nkhanza
• Nthaka: 6% nkhanza

Phulusa limakhalanso ndi chitsulo, magnesium, phosphorous, mkuwa, ndi manganese, komanso mavitamini ena a B. Komabe, ndalamazi nthawi zambiri siziposa 3% ya michere ya DVs ().

Kuphatikiza pa vitamini C, phulusa ndi gwero labwino la flavonoids ndi carotenes, ma antioxidants awiri amakhulupirira kuti amateteza thupi lanu ku kuwonongeka kwa khungu ndi zinthu zina monga mtundu wachiwiri wa shuga ndi matenda amtima (3).

Pakadali pano, zotsalira za antioxidant ya gourd zimaganiziridwa kuti ndizomwe zimayambitsa zabwino zake ().

Phulusa limakhala ndi mafuta ochepa, mafuta, ma carbs, ndi mapuloteni. Komabe, ili ndi michere yambiri komanso ma antioxidants omwe amakhulupirira kuti amalimbikitsa thanzi lanu ndikuthandizira kuteteza thupi lanu ku matenda.

Zikhoza kusintha chimbudzi

Kalori wochepa wa Ash gourd, CHIKWANGWANI chambiri, komanso zinthu zam'madzi zambiri zitha kuthandizira kukulitsa chimbudzi chanu ndikulimbikitsa kulemera kwa thupi.

Mwachitsanzo, kafukufuku akuwonetsa kuti kalori wochepa, zakudya zowonjezera madzi monga phulusa zitha kuthandiza anthu kuti achepetse thupi ().

Komanso, phulusa ndi gwero labwino lazinthu zosungunuka. CHIKWANGWANI chamtunduwu chimakhala ngati gel osungunuka m'matumbo mwanu, yomwe imachedwetsa chimbudzi chanu ndikuthandizira kulimbikitsa kukhutira (6,,).

Phulusa limakhalanso lochepa kwambiri mu carbs, zomwe zimapangitsa kuti zikhale zoyenera kwa anthu omwe amatsatira zakudya zochepa za carb.

Ma calorie otsika a Ash gourd, carb yotsika, madzi ambiri, ndi zotsekemera zambiri zimaphatikizira michere yomwe ingalimbikitse thanzi la m'mimba ndikuthandizani kuti mukhale ndi thanzi labwino.

Zopindulitsa zina

Phulusa lakhala likugwiritsidwa ntchito ngati mankhwala achikhalidwe achi China ndi Ayurvedic pochiza matenda osiyanasiyana kwazaka zambiri.

Chipatsochi nthawi zambiri chimatamandidwa chifukwa chakumwa kwake kwa laxative, diuretic, ndi aphrodisiac. Amakhulupiliranso kuti amapereka maubwino azaumoyo kuyambira kuwonjezeka kwa mphamvu zamagetsi komanso malingaliro olimba kuti chimbudzi chikhale chofewa komanso chiwopsezo chochepa cha matenda.

Komabe, sizabwino zake zonse zomwe pakadali pano zimathandizidwa ndi sayansi. Omwe amathandizidwa kwambiri ndi asayansi ndi awa:

• Zitha kuteteza zilonda. Kafukufuku wazinyama akuwonetsa kuti zotulutsa za phulusa zimatha kuthandizira kupewa zilonda zam'mimba mu makoswe (, 9).
• Zitha kuchepetsa kutupa. Kafukufuku woyeserera komanso kafukufuku wazinyama akuwona kuti zotulutsa za phulusa zimatha kuchepetsa kutupa, komwe kumakhulupirira kuti ndi komwe kumayambitsa matenda ambiri [10,,].
• Atha kukutetezani ku mtundu wachiwiri wa matenda ashuga. Kafukufuku wama mbewa akuwonetsa kuti phulusa lingathandize kuchepetsa shuga m'magazi, triglyceride, ndi insulin. Komabe, maphunziro aumunthu amafotokoza zotsatira zotsutsana (1,).
• Atha kukhala ndi zotsatira zoyambitsa ma antimicrobial. Kafukufuku wina akuwonetsa kuti timapepala ta phulusa titha kuteteza ku mabakiteriya ena ndi bowa. Komabe, maphunziro ena samapeza zoteteza ()

Ngakhale kulonjeza, ndikofunikira kudziwa kuti maphunziro onsewa agwiritsa ntchito zowonjezera kuchokera ku mnofu, khungu, kapena mpesa m'malo mwa chipatso chomwecho.

Kuphatikiza apo, ambiri mwa maphunzirowa ndi ochepa kapena achikale, ndipo ambiri sanafufuze za izi mwa anthu. Chifukwa chake, kafukufuku wambiri amafunikira asanapange mayankho olimba.

Zotulutsa zopangidwa kuchokera ku mnofu wa phulusa, khungu, ndi mpesa zalumikizidwa ndi mitundu ingapo yathanzi. Komabe, maphunziro owonjezera mwa anthu amafunikira asanapange mayankho olimba.

Njira zodyera phulusa

Phulusa ndi gawo lotchuka la zakudya zaku Asia.

Nthawi zambiri chipatsochi chimakhala chophimbidwa, chophika, ndikudya chokha kapena kuwonjezeredwa mumsuzi ndi mphodza. Zitha kuphikidwanso, kukazinga, kutsekedwa, kapena kungosenda ndikuwonjezera masaladi, kapena kudya zosaphika mofananamo ndi momwe mungadye nkhaka yodulidwa.

Phulusa limagwiritsidwanso ntchito kupanga maswiti, kupanikizana, ketchup, makeke, ayisikilimu, kapena chakudya chokoma cha ku India chotchedwa petha. Ndizowonjezeranso kutchuka kwa timadziti ndi ma smoothies ().

Mutha kupeza mphonda m'misika yayikulu kwambiri yaku Asia kapena misika yapadziko lonse ya alimi. Onetsetsani kuti mwasankha mphonda womwe umamlemera chifukwa cha kukula kwake ndipo ulibe zipsera kapena ziphuphu zakunja.

Phulusa limasungidwa bwino pamalo ozizira, owuma. Ufa wonyezimira pamwamba pa mphonda umakhala womata mukanyowa ndipo uyenera kutsukidwa musanadule mphukira kuti utseguke.

Msuzi wa phulusa ndiwowonjezera kuphatikiza supu, stews, ndi saladi. Itha kuphikidwa, kukazinga, kuphika, kapena kugwiritsira ntchito ketchup, kupanikizana, timadziti, smoothies, ndi mchere.

Mfundo yofunika

Phulusa ndi chipatso chochepa cha kalori chomwe chimakhala ndi madzi, fiber, ndi zinthu zina zopindulitsa. Amagwiritsidwa ntchito ngati mankhwala achikhalidwe kupewa kapena kuchiza matenda osiyanasiyana ndikupanga zowonjezera zowonjezera pazakudya zambiri.

Phulusa limakhulupiriranso kuti limalimbikitsa chimbudzi, limachepetsa kutupa, komanso limateteza kumatenda, zilonda, komanso matenda amtundu wa 2. Komabe, palibe zabwinozi zomwe zikuthandizidwa pakadali pano ndi sayansi yamphamvu.

Izi zati, palibe vuto poyesa chipatso chachilendo ichi, ngakhale kungoti muwonjezere zakudya zanu kapena kupatsa mbale zanu zosangalatsa.