Ubwino wa 6 Wa Vwende Wowawa (Wowawa Mphonda) ndi Kutulutsa Kwake

Zamkati

• 1. Amanyamula Zakudya Zambiri Zofunikira
• 2. Zitha Kuthandiza Kuchepetsa Magazi A shuga
• 3. Mutha Kukhala Ndi Malo Olimbana ndi Khansa
• 4. Zitha Kuchepetsa Mlingo wa Cholesterol
• 5. Mulole Zothandizira Kuchepetsa Kuonda
• 6. Zosunthika komanso Zosangalatsa
• Zotsatira zoyipa
• Mfundo Yofunika Kwambiri

Vwende owawa - amadziwikanso kuti mphonda wowawasa kapena Momordica charantia - ndi mpesa wam'malo otentha wa banja la mphonda ndipo umagwirizana kwambiri ndi zukini, sikwashi, dzungu, ndi nkhaka.

Amalimidwa padziko lonse lapansi chifukwa cha zipatso zake zodyedwa, zomwe zimawoneka ngati chakudya chamitundu yambiri ya zakudya zaku Asia.

Mitundu yaku China nthawi zambiri imakhala yayitali, yobiriwirako, yokutidwa ndi zotumphuka ngati zotupa.

Kumbali ina, mitundu ya India ndi yopapatiza ndipo yawonetsa malekezero okhala ndi mikwingwirima yokhotakhota pamphete.

Kuphatikiza pa kununkhira kwake kowoneka bwino, mavwende owawa adalumikizidwa ndi maubwino angapo athanzi.

Nazi zabwino zisanu ndi chimodzi za vwende lowawa ndi kuchotsa kwake.

1. Amanyamula Zakudya Zambiri Zofunikira

Vwende owawa ndi gwero lalikulu la michere yambiri.

Chikho chimodzi (magalamu 94) cha vwende wowawasa wowawa umapereka ():

• Ma calories: 20
• Ma carbs: 4 magalamu
• CHIKWANGWANI: 2 magalamu
• Vitamini C: 93% ya Reference Daily Intake (RDI)
• Vitamini A: 44% ya RDI
• Zolemba: 17% ya RDI
• Potaziyamu: 8% ya RDI
• Nthaka: 5% ya RDI
• Chitsulo: 4% ya RDI

Vwende wowawasa amakhala ndi vitamini C wambiri, micronutrient yofunikira yomwe imakhudzana ndi kupewa matenda, mapangidwe a mafupa, komanso kuchiritsa mabala ().

Mulinso vitamini A wambiri, vitamini wosungunuka ndi mafuta womwe umalimbikitsa thanzi pakhungu ndikuwona bwino ().

Amapereka chidziwitso, chofunikira pakukula ndi chitukuko, komanso potaziyamu, zinc, ndi iron ().

Vwende owawa ndi gwero labwino la katekinini, gallic acid, epicatechin, ndi chlorogenic acid, nawonso - mankhwala amphamvu a antioxidant omwe angateteze maselo anu kuti asawonongeke ().

Kuphatikiza apo, ndi ma calories ochepa komabe amakhala ndi fiber - kukwaniritsa pafupifupi 8% ya fiber yanu ya tsiku ndi tsiku mu chikho chimodzi (94-gramu) yotumikirayi.

Chidule Vwende owawa ndi gwero labwino la michere monga fiber, vitamini C, folate ndi vitamini A.

2. Zitha Kuthandiza Kuchepetsa Magazi A shuga

Chifukwa cha mankhwala ake, vwende lowawa lakhala likugwiritsidwa ntchito ndi azikhalidwe padziko lonse lapansi kuthandiza kuthana ndi zovuta zokhudzana ndi matenda ashuga ().

M'zaka zaposachedwa, kafukufuku wambiri adatsimikizira gawo la zipatso pakulamulira shuga.

Kafukufuku wa miyezi itatu mwa achikulire 24 omwe ali ndi matenda a shuga adawonetsa kuti kutenga 2,000 mg wa vwende wowawasa tsiku ndi tsiku kumachepetsa shuga wamagazi ndi hemoglobin A1c, kuyesa komwe kumayeza kuyeza kwa magazi kwa miyezi itatu (7).

Kafukufuku wina mwa anthu 40 omwe ali ndi matenda ashuga adapeza kuti kumwa 2,000 mg patsiku la vwende lowawa kwa milungu inayi kudapangitsa kutsika pang'ono kwa shuga m'magazi.

Kuphatikiza apo, chowonjezeracho chidachepetsa kwambiri milingo ya fructosamine, chikhazikitso china chazomwe zimayambitsa shuga (8).

Vwende wowawasa amaganiziridwa kuti amathandizira momwe shuga amagwiritsidwira ntchito m'matumba anu ndikulimbikitsa kutulutsa kwa insulin, mahomoni omwe amayang'anira kuwongolera shuga (9).

Komabe, kafukufuku mwa anthu ndi ochepa, ndipo zazikulu, maphunziro apamwamba kwambiri amafunikira kuti amvetsetse momwe vwende lowawa lingakhudzire kuchuluka kwa shuga m'magazi mwa anthu onse.

Chidule Mavwende owawa awonetsedwa kuti apangitsa zizindikiritso zingapo zakulandila kwa magazi kwa nthawi yayitali, kuphatikiza magawo a fructosamine ndi hemoglobin A1c. Komabe, kafukufuku wapamwamba kwambiri amafunika.

3. Mutha Kukhala Ndi Malo Olimbana ndi Khansa

Kafukufuku akuwonetsa kuti vwende lowawa limakhala ndi zinthu zina zomwe zimalimbana ndi khansa.

Mwachitsanzo, kafukufuku wina wa chubu yowonetsa kuti vwende yozizira inali yothandiza pakupha ma cell a khansa am'mimba, m'matumbo, m'mapapo, ndi nasopharynx - dera lomwe lili kumbuyo kwa mphuno kumbuyo kwa mmero wanu ().

Kafukufuku wina woyeserera adapeza zomwezi, ndikuwonetsa kuti kutulutsa vwende kowawa kumatha kuletsa kukula ndi kufalikira kwa maselo a khansa ya m'mawere komanso kulimbikitsa khansa kufa [11].

Kumbukirani kuti maphunzirowa adachitika pogwiritsa ntchito mavwende owawa kwambiri m'maselo aliwonse a labotale.

Kafufuzidwe kafukufuku amafunika kuti adziwe momwe vwende lowawa lingakhudzire kukula kwa khansa ndikukula mwa anthu mukamadya kuchuluka komwe kumapezeka mchakudya.

Chidule Kafukufuku woyeserera akuwonetsa kuti vwende wowawasa atha kukhala ndi zida zolimbana ndi khansa ndipo atha kukhala othandiza polimbana ndi m'mimba, m'matumbo, m'mapapo, m'mafupa, komanso m'maselo a khansa ya m'mawere.

4. Zitha Kuchepetsa Mlingo wa Cholesterol

Kuchuluka kwa mafuta m'thupi kumatha kuyambitsa cholengeza chamafuta m'mitsempha yanu, kukakamiza mtima wanu kugwira ntchito molimbika kupopera magazi ndikuwonjezera chiopsezo cha matenda amtima ().

Kafukufuku wambiri wazinyama adapeza kuti vwende wowawasa amachepetsa mafuta m'thupi kuti athandizire thanzi lathu lonse.

Kafukufuku wina wokhudza makoswe omwe amadya zakudya zamtundu wa cholesterol ambiri adati kupatsa vwende wowawasa kumapangitsa kuchepa kwakukulu kwama cholesterol onse, "oyipa" LDL cholesterol, ndi triglycerides (13).

Kafukufuku wina adawonetsa kuti kupatsa makoswe zotsekemera wowawasa kumachepetsa kwambiri kuchuluka kwama cholesterol poyerekeza ndi placebo. Kuchuluka kwa mavwende owawa kunawonetsa kuchepa kwakukulu (14).

Komabe, kafukufuku waposachedwa wokhudzana ndi kuchepa kwa mafuta m'thupi la vwende owawa kumangokhala pamaphunziro azinyama omwe amagwiritsa ntchito kuchuluka kwakukulu kwa vwende.

Kafukufuku wowonjezera amafunikira kuti adziwe ngati izi zingagwire ntchito kwa anthu omwe amadya mphonda ngati gawo la chakudya choyenera.

Chidule Kafukufuku wazinyama akuwonetsa kuti vwende yotentha imatha kutsitsa cholesterol, yomwe ingathandize kuthandizira thanzi la mtima. Komabe, kafukufuku wa anthu kuti atsimikizire zotsatirazi akusowa.

5. Mulole Zothandizira Kuchepetsa Kuonda

Vwende wowawayo amapanga chowonjezera chabwino pakudya kwakanthawi kochepa, popeza kachulukidwe kake kamakhala ndi zotupa zambiri. Muli pafupifupi magalamu awiri a fiber mu chikho chimodzi (94-gramu) yotumikira ().

CHIKWANGWANI chimadutsa munjira yanu yogaya chakudya pang'onopang'ono, kukuthandizani kuti mukhalebe ndi nthawi yayitali ndikuchepetsa njala ndi njala (, 16).

Chifukwa chake, kusinthanitsa zopatsa mphamvu zamafuta ambiri ndi vwende wowawasa kumatha kuthandizira kukulitsa kudya kwanu kwa fiber ndikuchepetsa ma calories kuti muchepetse kuchepa.

Kafukufuku wina akuwonetsanso kuti vwende lowawa limatha kukhala ndi zotsatirapo zabwino pakuwotcha mafuta komanso kuwonda.

Kafukufuku wina adapeza kuti kumwa kapisozi wokhala ndi magalamu a 4.8 a vwende wowawasa tsiku lililonse kumapangitsa kuchepa kwakukulu kwamafuta am'mimba.

Ophunzira adataya pafupifupi mainchesi 0.5 (1.3 cm) kuchokera m'chiuno mwawo atatha milungu isanu ndi iwiri ().

Momwemonso, kafukufuku wamakoswe omwe amadya mafuta kwambiri adawonetsa kuti kutulutsa vwende kowawa kumathandizira kuchepa kwa thupi poyerekeza ndi placebo ().

Dziwani kuti maphunzirowa amachitika pogwiritsa ntchito mavwende owawa kwambiri. Sizikudziwika ngati kudya mavwende owawa ngati gawo la zakudya zanu zanthawi zonse kumathandizanso paumoyo.

Chidule Vwende wowawasa amakhala ndi ma calories ochepa koma amakhala ndi michere yambiri. Kafukufuku waumunthu ndi nyama apeza kuti kutulutsa vwende kowawa kungathandizenso kuchepetsa mafuta am'mimba ndi kulemera kwa thupi.

6. Zosunthika komanso Zosangalatsa

Vwende wowawasa ali ndi kununkhira kwakuthwa komwe kumagwira ntchito bwino m'zakudya zambiri.

Kuti mukonze, yambani kutsuka chipatso ndikudula kutalika. Kenako gwiritsani ntchito chiwiya kutulutsa nyembazo pakati, ndikudula zipatsozo mzidutswa zochepa.

Vwende wowawitsa atha kusangalala ndi yaiwisi kapena yophika m'maphikidwe osiyanasiyana.

M'malo mwake, imatha kukhala yokazinga, yophika, yophika, kapena yoponyedwa ndikuzaza ndi zosankha zanu.

Nazi njira zingapo zosangalatsa zowonjezera mavwende owawa pazakudya zanu:

• Madzi owawa kwambiri ndi zipatso ndi ndiwo zamasamba zingapo za chakumwa chodzaza ndi michere.
• Sakanizani vwende wowawasa mu mphukira yanu yotsatira kuti mupeze zabwino.
• Sakani vwende wowawasa pamodzi ndi tomato, adyo, ndi anyezi ndi kuwonjezera mazira othyola.
• Phatikizani vwende yopanda mbewu ndikusankha kwanu komanso kukongoletsa saladi wabwino.
• Zakudya ndi nyama yanthaka ndi ndiwo zamasamba ndikutumikirako ndi msuzi wa nyemba wakuda.

Chidule Mavwende owawa ndiosavuta kukonzekera ndipo atha kugwiritsidwa ntchito m'maphikidwe ndi maphikidwe osiyanasiyana.

Zotsatira zoyipa

Mukasangalala pang'ono, vwende wowawasa akhoza kukhala wathanzi komanso wathanzi kuwonjezera pa zakudya zanu.

Komabe, kumwa mavwende owawa kwambiri kapena kumwa mavwende owawa kumatha kuphatikizidwa ndi zovuta zingapo.

Makamaka, vwende lowawa limalumikizidwa ndi kutsegula m'mimba, kusanza, ndi kupweteka m'mimba ().

Sichikulimbikitsidwanso kwa amayi omwe ali ndi pakati, popeza zotsatira zake zazitali paumoyo sizinaphunzire kwambiri.

Chifukwa chakukhudzidwa kwake ndi shuga wamagazi, muyenera kufunsa wopereka chithandizo chamankhwala musanadye ngati mukumwa mankhwala ochepetsa shuga.

Komanso, lankhulani ndi katswiri wa zamankhwala musanapereke mavwende owawa ngati muli ndi zovuta zina zamankhwala kapena mukumwa mankhwala aliwonse, ndipo onetsetsani kuti mukugwiritsa ntchito monga mwalamulidwa.

Chidule Vwende wowawasa atha kuphatikizidwa ndi zovuta zoyipa. Amayi apakati, anthu omwe ali ndi mavuto azaumoyo, komanso omwe amamwa mankhwala ochepetsa shuga ayenera kukaonana ndi dokotala asanagwiritse ntchito.

Mfundo Yofunika Kwambiri

Vwende owawa ndi chipatso m'banja la mphonda chokhala ndi mawonekedwe apadera komanso kununkhira.

Sikuti imangokhala ndi michere yambiri yofunikira komanso yolumikizidwa ndi maubwino angapo azaumoyo, kuphatikiza kuwongolera kwa magazi m'magazi komanso kuchuluka kwama cholesterol.

Dziwani kuti anthu omwe ali ndi pakati kapena mankhwala ena - makamaka mankhwala ochepetsa shuga - ayenera kuyankhula ndi omwe amawapatsa chithandizo chamankhwala asanagwiritse ntchito ndalama zambiri kapena kumwa zowonjezera.

Komabe, pang'ono pang'ono, mavwende owawa amachititsa kuti azikhala ndi zakudya zokoma, zopatsa thanzi, komanso zosavuta kudya chakudya chopatsa thanzi.