Zomwe Muyenera Kudziwa Zokhudza Nkhuyu

Zamkati

• Mkuyu zakudya
• Ubwino
• Limbikitsani thanzi labwino
• Mulole kusintha thanzi mtima ndi mtima
• Zitha kuthandizira kuthana ndi milingo ya shuga
• Zomwe zingathetsere khansa
• Tikhoza kulimbikitsa khungu labwino
• Kutsikira pansi
• Momwe mungawonjezere nkhuyu pa zakudya zanu
• Mfundo yofunika

Nkhuyu ndi chipatso chapadera chofanana ndi misozi. Zili pafupi kukula kwa chala chanu chachikulu, zodzazidwa ndi mbewu tating'onoting'ono tambirimbiri, ndipo zimakhala ndi khungu lofiirira kapena khungu lobiriwira. Mnofu wa chipatso ndi pinki ndipo umakhala ndi kukoma pang'ono, kokoma. Dzina la sayansi la nkhuyu ndi Ficus carica.

Nkhuyu - ndi masamba awo - amadzaza ndi michere ndipo amapereka maubwino osiyanasiyana azaumoyo. Amatha kulimbikitsa chimbudzi chathanzi, amachepetsa chiopsezo cha matenda amtima, komanso kukuthandizani kuti muchepetse magazi anu.

Nkhaniyi ikufotokoza nkhuyu, kuphatikizapo zakudya zawo, zopindulitsa, ndi kuchepa, komanso momwe mungawonjezere zakudya zanu.

Mkuyu zakudya

Nkhuyu zatsopano zimakhala ndi michere yambiri pomwe zimakhala zopatsa mphamvu, zomwe zimawapangitsa kukhala owonjezera pazakudya zabwino.

Nkhuyu imodzi yatsopano (40-gramu) yatsopano ili ndi ():

• Ma calories: 30
• Mapuloteni: 0 magalamu
• Mafuta: 0 magalamu
• Ma carbs: 8 magalamu
• CHIKWANGWANI: 1 galamu
• Mkuwa: 3% ya Daily Value (DV)
• Mankhwala enaake a: 2% ya DV
• Potaziyamu: 2% ya DV
• Riboflavin: 2% ya DV
• Thiamine: 2% ya DV
• Vitamini B6: 3% ya DV
• Vitamini K: 2% ya DV

Nkhuyu zatsopano zimakhala ndi zopatsa mphamvu kuchokera ku shuga wachilengedwe, koma kukhala ndi nkhuyu zochepa ndizoyenera, zopanda mafuta ochepa kapena kuwonjezera pa chakudya.

Kumbali inayi, nkhuyu zouma zimakhala ndi shuga wambiri komanso zopatsa mphamvu, chifukwa shuga amadzaza pamene zipatsozo zauma.

Nkhuyu zimakhalanso ndi zakudya zochepa, koma zimakhala ndi mkuwa ndi vitamini B6.

Mkuwa ndi mchere wofunikira womwe umakhudzidwa ndimachitidwe angapo amthupi, kuphatikiza kagayidwe kake ndi kupanga mphamvu, komanso kupangika kwa maselo amwazi, zophatikizika, ndi ma neurotransmitters (2).

Vitamini B6 ndi vitamini wofunikira wofunikira kuti thupi lanu liwononge zakudya zomanga thupi ndikupanga mapuloteni atsopano. Imathandizanso paumoyo waubongo (3).

Nkhuyu zatsopano zimakhala ndi ma calories ochepa ndipo zimakhala ndi mavitamini ndi michere yambiri. Komabe, nkhuyu zouma zimakhala ndi shuga wambiri komanso zopatsa mphamvu.

Ubwino

Nkhuyu zili ndi maubwino ambiri, kuphatikiza kulimbikitsa kugaya chakudya ndi mtima wamtima, komanso kuthandizira kuthana ndi milingo ya shuga.

Limbikitsani thanzi labwino

Nkhuyu zakhala zikugwiritsidwa ntchito ngati mankhwala apanyumba kapena njira ina yothetsera zovuta zam'mimba monga kudzimbidwa ().

Amakhala ndi fiber, yomwe ingathandize kupititsa patsogolo kugaya kwam'mimba pofewetsa ndikuwonjezera chimbudzi, kuchepetsa kudzimbidwa, komanso kukhala prebiotic - kapena gwero la chakudya cha mabakiteriya athanzi omwe amapezeka m'matumbo anu,,).

M'maphunziro a zinyama, kuchotsa zipatso kapena zipatso za mkuyu kumathandizira kuthamanga kwa chakudya kudzera m'mimba, kumachepetsa kudzimbidwa ndikuwongolera zizindikiritso zam'mimba monga ulcerative colitis (,).

Kafukufuku mwa anthu 150 omwe ali ndi matenda opweteka m'mimba omwe ali ndi kudzimbidwa (IBS-C) adapeza kuti omwe amadya nkhuyu 4 zouma (magalamu 45) kawiri tsiku lililonse adachepetsa kwambiri zizindikilo - kuphatikiza kupweteka, kuphulika, ndi kudzimbidwa - poyerekeza ndi kuwongolera gulu ().

Kuphatikiza apo, kafukufuku wofananira mwa anthu 80 adapeza kuti kuwonjezera ndi ma ouniki pafupifupi 10 (300 magalamu) a zipatso za mkuyu tsiku lililonse kwa milungu 8 kunachepetsa kwambiri kudzimbidwa, poyerekeza ndi gulu lolamulira ().

Mulole kusintha thanzi mtima ndi mtima

Nkhuyu zitha kupititsa patsogolo kuthamanga kwa magazi komanso kuchuluka kwamafuta amwazi, omwe angakuthandizeni kukhala ndi thanzi labwino komanso kuchepetsa chiopsezo cha matenda amtima.

Kafukufuku wina anapeza kuti kuchotsa mkuyu kunachepetsa kuthamanga kwa magazi mu makoswe okhala ndi kuthamanga kwa magazi, komanso omwe amakhala ndi milingo yokwera ().

Kafukufuku wazinyama awonetsanso kusintha kwa cholesterol yonse, HDL (wabwino) cholesterol, ndi milingo ya triglyceride mukamathandizira ndi tsamba la mkuyu (,).

Komabe, pakufufuza kwamasabata asanu mwa anthu 83 omwe ali ndi cholesterol yambiri ya LDL (yoyipa), ofufuza adazindikira kuti omwe adawonjezera nkhuyu zouma pafupifupi 14 (120 magalamu) pazakudya zawo tsiku lililonse sanasinthe kuchuluka kwamafuta amwazi, poyerekeza ndi gulu lolamulira ().

Maphunziro owonjezera aumunthu amafunikira kuti timvetsetse bwino ubale womwe ulipo pakati pa nkhuyu ndi thanzi la mtima.

Zitha kuthandizira kuthana ndi milingo ya shuga

Kafukufuku wina wolemba kuchokera ku 1998 mwa anthu 10 omwe ali ndi matenda ashuga amtundu wa 1 adapeza kuti kumwa tiyi wamasamba amkuyu ndi kadzutsa mwina kumachepetsa zosowa zawo za insulin. M'mwezi womwe adalandira tiyi wamasamba amkuyu, mankhwala awo a insulin adatsika pafupifupi 12% ().

Kuphatikiza apo, kafukufuku waposachedwa kwambiri adapeza kuti zakumwa zomwe zimakhala ndi milingo yayikulu ya zipatso za mkuyu zinali ndi index yotsika ya glycemic (GI) kuposa zakumwa zopanda zipatso za mkuyu, kutanthauza kuti zakumwa izi zitha kukhala ndi zotsatira zabwino pamashuga amwazi ().

Komabe, zipatso za mkuyu - makamaka nkhuyu zouma - zimakhala ndi shuga wambiri ndipo zitha kuwonjezera shuga m'magazi posachedwa. Ngati mukulephera kuchepetsa kuchuluka kwa shuga m'magazi, muyenera kuchepetsa nkhuyu zouma.

Zomwe zingathetsere khansa

Kafukufuku wambiri wodalitsika wa test-tube adachitidwa pazotsatira za masamba amkuyu pamaselo a khansa.

Masamba a mkuyu ndi latex wachilengedwe wazomera zamkuyu awonetsedwa kuti akuwonetsa zochitika zotsutsana ndi khansa ya m'matumbo a anthu, khansa ya m'mawere, khansa ya pachibelekero, ndi maselo a khansa ya chiwindi (,,,).

Komabe, izi sizikutanthauza kuti kudya nkhuyu kapena kumwa tiyi wamasamba amkuyu kudzakhala ndi zotsatira zofananira. Kafukufuku woyeserera amapereka poyambira pabwino, koma maphunziro aumunthu amafunikira kuti awone momwe kumeza nkhuyu kapena masamba amkuyu kumakhudza kukula kwa khansa.

Tikhoza kulimbikitsa khungu labwino

Nkhuyu zitha kukhala ndi phindu pakhungu, makamaka kwa anthu omwe ali ndi vuto lodana ndi khungu - kapena khungu louma, loyabwa chifukwa cha chifuwa.

Kafukufuku wina mwa ana 45 omwe ali ndi dermatitis adapeza kuti kirimu chopangidwa kuchokera kuzowuma za zipatso za mkuyu chomwe chimagwiritsidwa ntchito kawiri tsiku lililonse kwa milungu iwiri chimakhala chothandiza kwambiri kuthana ndi matenda a dermatitis kuposa kirimu cha hydrocortisone, mankhwala wamba ().

Kuphatikiza apo, kuphatikiza kwa zipatso - kuphatikiza mkuyu - adawonetsedwa kuti akuwonetsa zotsatira za antioxidant m'maselo akhungu, kuchepa kwa kuwonongeka kwa collagen, ndikuwonjezera mawonekedwe amakwinya m'mayeso-chubu ndi kafukufuku wazinyama ().

Komabe, ndizovuta kudziwa ngati zotsatirazi zabwino zinachokera ku mkuyu kapena chimodzi mwazinthu zina zomwe zikuwerengedwa. Kafukufuku wochuluka amafunika kuti adziwe zotsatira za nkhuyu pa khungu.

Nkhuyu zimakhala ndi zabwino zosiyanasiyana zathanzi. Amatha kukonza chimbudzi ndikuchepetsa kudzimbidwa, kuthandizira kuchepetsa mafuta m'magazi ndi shuga, ndikupha ma cell a khansa. Komabe, kafukufuku wambiri mwa anthu amafunikira.

Kutsikira pansi

Nkhuyu zili ndi zovuta zina. Mwachitsanzo, chifukwa nthawi zina amagwiritsidwa ntchito ngati mankhwala ochizira kudzimbidwa, nkhuyu zimatha kuyambitsa kutsekula m'mimba kapena mavuto ena am'mimba ().

Nkhuyu zimakhalanso ndi vitamini K wambiri, zomwe zingasokoneze mankhwala ochepetsa magazi ndikuwapangitsa kukhala ocheperako (,).

Ngati muli ndi magazi ochepa, muyenera kudya nkhuyu ndi zakudya zina za vitamini-K tsiku ndi tsiku kuti muchepetse zovuta ().

Pomaliza, anthu ena akhoza kukhala osagwirizana ndi nkhuyu. Ngati muli ndi vuto la mungu wa birch, mutha kukhala ndi vuto la mkuyu. Mitengo ya mkuyu imakhalanso ndi latex yachilengedwe, yomwe anthu ena amatha kuyanjana nayo ().

Nkhuyu zimatha kukhumudwitsa m'mimba kapena kutsekula m'mimba chifukwa chazomwe zimaletsa kudzimbidwa. Angasokonezenso kuchepetsa magazi, ndipo anthu ena akhoza kuwatsutsa.

Momwe mungawonjezere nkhuyu pa zakudya zanu

Pali njira zingapo zomwe mungawonjezere nkhuyu ku zakudya zanu, iliyonse ili ndi phindu lake. Nazi njira zinayi zazikulu zomwe mungaphatikizire nkhuyu mu zakudya zanu:

• Zatsopano. Nkhuyu zatsopano zimakhala ndi ma calories ochepa ndipo zimapanga chakudya chokwanira, ndipo ndizowonjezera zabwino ku saladi kapena mchere. Mukhozanso kupanga kupanikizana kwa nkhuyu kapena kusunga ndi nkhuyu zatsopano.
• Zouma. Nkhuyu zouma zili ndi shuga wambiri komanso zopatsa mphamvu, choncho ziyenera kudyedwa pang'ono. Zitha kukhala zothandiza pochiza kudzimbidwa kuposa nkhuyu zatsopano (,).
• Masamba a mkuyu. Ngakhale atha kukhala ovuta kupeza kunja kwa ogula zakudya, masamba a mkuyu ndiopatsa thanzi ndipo amatha kugwiritsidwa ntchito m'njira zosiyanasiyana. Nthawi zambiri amagwiritsidwa ntchito chimodzimodzi masamba amphesa, monga kukulunga kwa mbale zomwe zili ndi mpunga, nyama, kapena zina.
• Tiyi wamasamba amkuyu. Tiyi wamasamba amkuyu amapangidwa ndi masamba a mkuyu owuma. Mutha kudzipangira nokha kapena kugula tiyi wamasamba amkuyu pa intaneti kapena m'masitolo apadera.

Mutha kusangalala ndi nkhuyu m'njira zosiyanasiyana, koma chifukwa chokhala ndi shuga wambiri, muyenera kungodya nkhuyu zouma pang'ono kapena kuzigwiritsa ntchito ngati chithandizo chanyumba nthawi zina.

Kuti mupeze phindu la nkhuyu, mutha kugula nkhuyu zatsopano, nkhuyu zouma, masamba amkuyu, kapena tiyi wamasamba amkuyu kuti muwonjezere pazakudya zanu. Onetsetsani kuti mukugwiritsa ntchito nkhuyu zouma pang'ono pang'ono chifukwa cha shuga.

Mfundo yofunika

Nkhuyu zimakhala ndi zabwino zosiyanasiyana zathanzi. Pamodzi ndi zipatso, masamba amkuyu ndi tiyi wamasamba amkuyu zimawoneka ngati zopindulitsa paumoyo. Nkhuyu zouma makamaka zimathandiza kuchepetsa kudzimbidwa.

Komabe, nkhuyu zimatha kusokoneza mankhwala ochepetsa magazi chifukwa cha mavitamini K awo, ndipo nkhuyu zouma ziyenera kudyedwa mosaperewera chifukwa chokhala ndi shuga wambiri.

Izi zati, kwathunthu, nkhuyu zatsopano, masamba a mkuyu, ndi tiyi wamasamba amkuyu zimathandizira kwambiri pazakudya zabwino.