Ubwino wa 9 wa Maca Root (ndi Zotsatira Zowopsa)

Zamkati

• Maca ndi chiyani?
• 1. Ndi Yopatsa Thanzi Kwambiri
• 2. Zimakulitsa Libido mwa Amuna ndi Akazi
• 3. Itha Kuchulukitsa Chiberekero Mwa Amuna
• 4. Zitha Kuthandizira Kuthetsa Zizindikiro Zakusamba
• 5. Maca Ikhoza Kukweza Maganizo Anu
• 6. Itha Kupititsa Patsogolo Ntchito Zamasewera ndi Mphamvu
• 7. Akamagwiritsa Ntchito Khungu, Maca Itha Kuteteza Ku Dzuwa
• 8. Itha Kupititsa patsogolo Kuphunzira ndi Kukumbukira
• 9. Itha Kuchepetsa Kukula Kwa Prostate
• Momwe Mungagwiritsire Ntchito Maca
• Chitetezo ndi Zotsatira zoyipa
• Tengani Uthenga Wanyumba

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Chomera cha maca chaphulika kutchuka m'zaka zaposachedwa.

Kwenikweni ndi chomera chobadwira ku Peru, ndipo chimapezeka kwambiri mu ufa kapena ngati chowonjezera.

Mizu ya Maca kale yakhala ikugwiritsidwa ntchito kupititsa patsogolo chonde komanso kuyendetsa kugonana.

Amanenanso kuti amathandizira mphamvu komanso mphamvu.

Maca ndi chiyani?

Chomera cha maca, chodziwika mwasayansi monga Lepidium meyenii, Nthawi zina amatchedwa ginseng yaku Peru.

Amakula makamaka ku Andes m'chigawo chapakati cha Peru, m'malo ovuta komanso okwera kwambiri - kupitirira mamita 4,000.

Maca ndi masamba obisalaza motero amakhala okhudzana ndi broccoli, kolifulawa, kabichi ndi kale. Ili ndi mbiri yayitali yogwiritsa ntchito zophikira komanso zamankhwala ku Peru ().

Gawo lalikulu lodyedwa la chomeracho ndi muzu, womwe umamera mobisa. Ilipo mu mitundu ingapo, kuyambira yoyera mpaka yakuda.

Mizu ya Maca nthawi zambiri imakhala youma ndikuidya ngati ufa, koma imapezekanso mu makapisozi komanso ngati madzi.

Kukoma kwa ufa wa mizu wa maca, womwe anthu ena sakonda, wafotokozedwa kuti ndi nthaka komanso mtedza. Anthu ambiri amawonjezera pama smoothies, oatmeal ndi zotsekemera.

Ndikoyenera kudziwa kuti kafukufuku pa maca akadali koyambirira.

Maphunziro ambiri ndi ochepa, amachitika nyama komanso / kapena amathandizidwa ndi makampani omwe amapanga kapena kugulitsa maca.

Maca ndi chomera chamankhwala chomwe chimakula kwambiri m'mapiri a Peru m'malo ovuta.

1. Ndi Yopatsa Thanzi Kwambiri

Maca muzu wa ufa ndiwopatsa thanzi kwambiri, ndipo ndi gwero lalikulu la mavitamini ndi michere yambiri (2).

Chimodzi mwa magalamu 28 a maca muzu wa ufa uli ndi:

• Ma calories: 91
• Ma carbs: 20 magalamu
• Mapuloteni: 4 magalamu
• CHIKWANGWANI: 2 magalamu
• Mafuta: 1 galamu
• Vitamini C: 133% ya RDI
• Mkuwa: 85% ya RDI
• Chitsulo: 23% ya RDI
• Potaziyamu: 16% ya RDI
• Vitamini B6: 15% ya RDI
• Manganese: 10% ya RDI

Mizu ya Maca ndi gwero labwino la ma carbs, mafuta ochepa ndipo amakhala ndi fiber yokwanira. Mulinso mavitamini ndi michere yambiri, monga vitamini C, mkuwa ndi chitsulo.

Kuphatikiza apo, imakhala ndi mankhwala osiyanasiyana, kuphatikiza ma glucosinolates ndi polyphenols (, 3,).

Maca muzu wa ufa umakhala ndi ma carbs ambiri ndipo umakhala ndi michere yambiri, kuphatikiza vitamini C, mkuwa ndi chitsulo. Mulinso mitundu yambiri yazomera.

2. Zimakulitsa Libido mwa Amuna ndi Akazi

Kuchepetsa chilakolako chogonana ndi vuto lalikulu pakati pa akuluakulu.

Chifukwa chake, chidwi cha zitsamba ndi zomera zomwe mwachilengedwe zimalimbikitsa libido ndichabwino.

Maca yakhala ikugulitsidwa kwambiri ngati yothandiza pakukwaniritsa chilakolako chogonana, ndipo izi zimathandizidwa ndi kafukufuku ().

Kuwunika kochokera ku 2010 komwe kunaphatikizapo maphunziro anayi azachipatala omwe anali ndi mamembala onse a 131 adapeza umboni kuti maca imalimbikitsa chikhumbo chakugonana patatha milungu isanu ndi umodzi yakulowetsa ().

Maca imakulitsa kuyendetsa kugonana amuna ndi akazi.

3. Itha Kuchulukitsa Chiberekero Mwa Amuna

Pankhani ya chonde chamwamuna, mtundu wa umuna ndi kuchuluka kwake ndikofunikira kwambiri.

Pali umboni wina wosonyeza kuti muzu wa maca umachulukitsa chonde cha abambo (,).

Kafukufuku waposachedwa adafotokozera mwachidule zomwe apeza m'maphunziro ang'onoang'ono asanu. Idawonetsa kuti maca yakula bwino umuna mwa amuna osabereka komanso athanzi ().

Chimodzi mwazofukufuku zomwe zidawunikiridwa ndikuphatikiza amuna asanu ndi anayi athanzi. Atadya maca kwa miyezi inayi, ofufuza adazindikira kuwonjezeka kwa kuchuluka, kuwerengera komanso kuyenda kwa umuna ().

Maca imatha kukulitsa umuna ndikupanga umuna wabwino, potero imathandizira kubereka mwa amuna.

4. Zitha Kuthandizira Kuthetsa Zizindikiro Zakusamba

Kusamba kumatanthauzidwa ngati nthawi m'moyo wa mkazi pamene nthawi yake ya kusamba imasiya kosatha.

Kutsika kwachilengedwe kwa estrogen komwe kumachitika panthawiyi kumatha kuyambitsa zizindikilo zosasangalatsa zingapo.

Izi zimaphatikizapo kunyezimira, kuuma kwa nyini, kusinthasintha kwamaganizidwe, mavuto ogona komanso kukwiya.

Ndemanga imodzi yamaphunziro anayi azimayi otha msinkhu adapeza kuti maca idathandizira kuchepetsa zizindikiritso za msambo, kuphatikiza kutentha ndi kusokoneza tulo ().

Kuphatikiza apo, kafukufuku wazinyama akuwonetsa kuti maca itha kuthandiza kuteteza thanzi la mafupa. Azimayi ali ndi chiopsezo chachikulu cha kufooka kwa mafupa atatha kusamba (,,).

Maca imatha kusintha zizindikilo zakutha msambo, kuphatikiza kunyezimira komanso kusokoneza tulo usiku.

5. Maca Ikhoza Kukweza Maganizo Anu

Kafukufuku angapo wasonyeza kuti maca imatha kukulitsa malingaliro anu.

Zakhala zikugwirizanitsidwa ndi kuchepa kwa nkhawa komanso zizindikilo zakukhumudwa, makamaka mwa azimayi otha msinkhu (,, 16).

Maca imakhala ndi mankhwala omwe amatchedwa flavonoids, omwe akuti mwina ndi omwe amachititsa mavutowa ().

Maca imatha kukulitsa thanzi lanu lamaganizidwe ndikuchepetsa nkhawa ndi nkhawa, makamaka kwa azimayi otha msinkhu.

6. Itha Kupititsa Patsogolo Ntchito Zamasewera ndi Mphamvu

Maca muzu wa ufa ndiwowonjezera wodziwika pakati pa omanga thupi ndi othamanga.

Amanenedwa kuti amakuthandizani kuti mukhale ndi minofu, kuwonjezera mphamvu, kuwonjezera mphamvu komanso kuchita masewera olimbitsa thupi.

Komanso, kafukufuku wina wazinyama akuwonetsa kuti zimathandizira kupirira (17, 18, 19).

Kuphatikiza apo, kafukufuku m'modzi mwa amuna asanu ndi atatu okwera njinga zamoto adapeza kuti adasintha nthawi yomwe adawatengera kuti akwaniritse njinga yamakilomita pafupifupi 40 atayenda masiku 14 akuwonjezera ndi maca ().

Pakadali pano, palibe umboni wa sayansi wotsimikizira phindu lililonse la minofu kapena nyonga.

Kuthana ndi maca kumathandizira kuchita masewera olimbitsa thupi, makamaka pazochitika zopirira. Komabe, zotsatira zake pakukula kwa minofu ndi mphamvu sizinaphunzire.

7. Akamagwiritsa Ntchito Khungu, Maca Itha Kuteteza Ku Dzuwa

Magetsi a ultraviolet (UV) ochokera padzuwa amatha kuwotcha ndikuwononga khungu lotetezedwa.

Popita nthawi, radiation ya UV imatha kuyambitsa makwinya ndikuwonjezera chiopsezo cha khansa yapakhungu ().

Pali umboni wina wosonyeza kuti kugwiritsa ntchito maca Tingafinye, mtundu wokhazikika wa chomeracho, pakhungu lanu kumatha kuteteza ku radiation ya UV (,).

Kafukufuku wina anapeza kuti kuchotsa kwa maca kumagwiritsidwa ntchito pakhungu la makoswe asanu kwa nthawi yamasabata atatu kunateteza kuwonongeka kwa khungu pakuwonekera kwa UV ().

Mphamvu zodzitchinjirizira zimadziwika ndi ma polyphenol antioxidants ndi ma glucosinolates omwe amapezeka mu maca ().

Kumbukirani kuti maca Tingafinye sangathe m'malo sunscreen ochiritsira. Komanso, imangoteteza khungu likagwiritsidwa ntchito pakhungu, osadyedwa.

Pogwiritsidwa ntchito pakhungu, maca Tingafinye titha kuthandiza kuteteza ku cheza cha dzuwa cha UV.

8. Itha Kupititsa patsogolo Kuphunzira ndi Kukumbukira

Maca itha kusintha magwiridwe antchito aubongo ().

M'malo mwake, mwamwambo adagwiritsidwa ntchito ndi nzika zaku Peru kukweza magwiridwe antchito a ana kusukulu (,).

M'maphunziro azinyama, maca yasintha kuphunzira ndi kukumbukira kwa makoswe omwe ali ndi vuto lokumbukira (,,,).

Pankhaniyi, maca wakuda amawoneka kuti ndi othandiza kuposa mitundu ina ().

Umboni wina ukuwonetsa kuti maca, makamaka mitundu yakuda, imatha kupititsa patsogolo kuphunzira ndi kukumbukira.

9. Itha Kuchepetsa Kukula Kwa Prostate

Prostate ndimatenda omwe amapezeka mwa amuna okha.

Kukulitsa kwa prostate gland, yomwe imadziwikanso kuti benign prostatic hyperplasia (BPH), imafala kwa amuna okalamba ().

Prostate wokulirapo amatha kuyambitsa mavuto osiyanasiyana ndikudutsa mkodzo, chifukwa umazungulira chubu chomwe mkodzo umachotsedwa mthupi.

Chosangalatsa ndichakuti, kafukufuku wowerengeka mu makoswe akuwonetsa kuti maca wofiira amachepetsa kukula kwa prostate (,,,).

Adanenanso kuti zotsatira za maca ofiira pa prostate amalumikizidwa ndi kuchuluka kwake kwa ma glucosinolates. Zinthu izi zimagwirizananso ndi kuchepa kwa khansa ya prostate ().

Prostate yayikulu imapezeka pakati pa amuna achikulire ndipo imatha kuyambitsa mavuto pokodza. Kafukufuku wa nyama akuwonetsa kuti maca wofiira amatha kuchepetsa kukula kwa prostate.

Momwe Mungagwiritsire Ntchito Maca

Maca ndiyosavuta kuyika pazakudya zanu.

Itha kutengedwa ngati chowonjezera kapena kuwonjezeredwa ku smoothies, oatmeal, zinthu zophika, mipiringidzo yamagetsi ndi zina zambiri.

Mulingo woyenera kwambiri wogwiritsa ntchito mankhwala sunakhazikitsidwe. Komabe, mlingo wa ufa wa mizu wa maca womwe umagwiritsidwa ntchito m'maphunziro nthawi zambiri umakhala pakati pa 1.5-5 magalamu patsiku.

Mutha kupeza maca m'masitolo ena akuluakulu, m'masitolo ogulitsa zakudya komanso kwa ogulitsa angapo pa intaneti. Palinso chisankho chabwino kwambiri ku Amazon chomwe chili ndi ndemanga zosangalatsa zambiri.

Amapezeka mu ufa, makapisozi a 500-mg kapena ngati madzi.

Ngakhale maca achikaso ndi omwe amapezeka mosavuta, mitundu yakuda ngati yofiira ndi yakuda imatha kukhala ndi zinthu zosiyanasiyana (,).

Chitetezo ndi Zotsatira zoyipa

Maca amadziwika kuti ndi otetezeka (,,).

Komabe, nzika zaku Peru zimakhulupirira kuti kudya mizu yatsopano ya maca kumatha kukhala ndi zovuta m'thupi ndipo ndikulimbikitsani kuti muziiwira kaye.

Kuphatikiza apo, ngati muli ndi vuto la chithokomiro, mungafune kusamala ndi maca.

Ndi chifukwa chakuti lili ndi goitrogens, zinthu zomwe zingasokoneze magwiridwe antchito a chithokomiro. Mankhwalawa amatha kukukhudzani ngati muli ndi vuto la chithokomiro.

Pomaliza, amayi apakati kapena oyamwitsa ayenera kufunsa adokotala asanamwe maca.

Maca amaonedwa kuti ndi otetezeka kwa anthu ambiri, ngakhale omwe ali ndi vuto la chithokomiro ayenera kusamala.

Tengani Uthenga Wanyumba

Kuphatikiza ndi maca kumatha kukupatsani maubwino angapo azaumoyo, monga kuchuluka kwa libido komanso kusangalala.

Komabe, maphunziro ambiriwa ndi ochepa ndipo ambiri aiwo amachitikira nyama.

Ngakhale maca imawonetsa malonjezo ambiri, imayenera kuunikidwa mozama kwambiri.