Msuzi wa Karela: Zakudya Zabwino, Mapindu, ndi Momwe Mungapangire

Zamkati

• Kodi karela juice ndi chiyani?
• Zambiri zaumoyo
• Mapindu azaumoyo a madzi a karela
• Zingathandize kuchepetsa kuchuluka kwa shuga m'magazi
• Itha kulimbikitsa thanzi la khungu
• Zabwino zina zathanzi
• Kutsika kwa madzi a karela
• Momwe mungapangire madzi a karela
• Madzi a Karela
• Zosakaniza
• Mayendedwe
• Mfundo yofunika

Madzi a Karela ndi chakumwa chopangidwa kuchokera ku chipatso chakhungu loyipa chotchedwa vwende wowawasa.

Monga momwe dzinalo likusonyezera, chipatso ndi msuzi wake zimakhala ndi zotsekemera zowawa zomwe ena samaziwona ngati zosakoma.

Komabe, msuzi wa karela watchuka chifukwa cha maubwino ake ambiri azaumoyo, omwe amaphatikizapo kuthamanga kwa magazi komanso khungu labwino.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa za madzi a karela, kuphatikiza chidziwitso chake cha zakudya, zopindulitsa paumoyo, komanso momwe mungapangire.

Kodi karela juice ndi chiyani?

Msuzi wa Karela amapangidwa kuchokera ku chipatso chotchedwa vwende wowawasa, kapena Momordica charantia. Zimatenga dzina lake kumasulira kwa "vwende owawa" m'zilankhulo zaku India.

Chipatsocho chimakhala ndi khungu lolimba, lopunduka ndipo limapezeka m'mitundu iwiri - vwende waku China ndi India wowawa (1).

Mitundu yaku China imakula mpaka pafupifupi masentimita 20 ndipo imakhala ndi utoto wobiriwira. Khungu lake limakhala ndi ziphuphu zosalala, ngati zaubweya.

Mitundu yaku India ndi yaying'ono pafupifupi masentimita pafupifupi 10 yokhala ndi malekezero akuthwa, khungu lokhathamira, ndi hue wobiriwira.

Zonsezi zimakhala ndi mnofu woyera mkati womwe umakula kwambiri ngati chipatso chimacha. Zosiyanasiyana zingagwiritsidwe ntchito kupanga madzi a karela.

Kuti mupange madzi a karela, tsatirani Chinsinsi pansipa. Zimaphatikizira kungosakaniza vwende wowawasa waiwisi ndi madzi. Anthu ena amawona kuti kuthira mchere komanso kufinya kwa mandimu kumakupangitsa kukhala kosangalatsa.

Zipatsozi ndizopezekanso muzakudya zochokera kumadera otentha monga Caribbean, Africa, Southeast Asia, ndi madera ena a China. Madzi ake amakhalanso othandiza paumoyo m'madera amenewa ndi madera ena padziko lapansi.

Madzi a Karela amapangidwa posakaniza zipatso zovetsa mtima ndi madzi. Chipatso chomwecho chimakhala ndi mawonekedwe owoneka bwino komanso kukoma kwake. Pali mitundu iwiri yayikulu ya vwende owawa, onse omwe atha kugwiritsidwa ntchito kupanga madzi a karela.

Zambiri zaumoyo

Madzi a Karela ali ndi michere yambiri yofunika. Mwachitsanzo, kuphatikiza 1 chikho (93 magalamu) wa vwende wowawasa wowawa ndi chikho cha 1/2 (118 ml) cha madzi osefedwa kumabweretsa zakudya zotsatirazi ():

• Ma calories: 16
• Ma carbs: 3.4 magalamu
• CHIKWANGWANI: 2.6 magalamu
• Mapuloteni: 0,9 magalamu
• Mafuta: 0.2 magalamu
• Vitamini C: 95% ya Reference Daily Intake (RDI)
• Zolemba: 17% ya RDI
• Nthaka: 10% ya RDI
• Potaziyamu: 6% ya RDI
• Chitsulo: 5% ya RDI
• Vitamini A: 4% ya RDI
• Sodiamu: 0 mg

Madzi a Karela amapereka vitamini C wambiri, antioxidant yomwe imathandizira kulimbikitsa chitetezo chamthupi, thanzi laubongo, komanso kupulumutsa minofu (,).

Ndiwonso gwero lalikulu la provitamin A. Ichi ndi chinthu chomwe thupi lanu limasandulika kukhala vitamini A, chomwe chimathandiza ndi maso ndi thanzi la khungu ().

Kuphatikiza apo, 1 chikho chilichonse (93 magalamu) a vwende owawa omwe mumasakaniza ndi madzi anu amapereka pafupifupi 8% ya fiber yanu ya tsiku ndi tsiku imafunika kuthandizira kugaya chakudya. Zida zamankhwala zimathandizanso kuwongolera shuga wanu wamagazi ().

Madzi a Karela amapereka michere yofunikira, yokhala ndi ma calories ochepa komanso ma carbs. Ndi gwero lalikulu la provitamin A ndi vitamini C.

Mapindu azaumoyo a madzi a karela

Ubwino wa msuzi wa karela umapitilira mawonekedwe ake azakudya.

Kwa nthawi yayitali kwakhala kukugwiritsidwa ntchito kosiyanasiyana ndikugwiritsa ntchito mankhwala ambiri omwe si achizungu, monga Ayurveda ndi mankhwala achi China achi China (7).

Zingathandize kuchepetsa kuchuluka kwa shuga m'magazi

Kafukufuku wambiri wasonyeza kuti madzi a karela atha kuthandiza kusungunuka kwama shuga.

Lili ndi zigawo zikuluzikulu zitatu zomwe zawonetsedwa kuti zili ndi zotsitsa shuga - polypeptide-p, charantin, ndi vicine (8,).

Polypeptide-p imaganiziridwa kuti imagwira ntchito yofananira ndi insulin, mahomoni ofunikira omwe amathandizira kuwongolera shuga wamagazi poyambitsa kuyamwa kwa shuga m'magazi anu m'maselo ndi minyewa ().

Charantin ndi vicine awonetseranso kuti amachepetsa shuga m'magazi. Komabe, sizikudziwika bwinobwino momwe izi zimagwirira ntchito mthupi lanu (,).

Kuphatikiza apo, mankhwala ena angapo mu msuzi wa karela atha kuteteza komanso kusinthanso maselo m'matumba anu, omwe ndi omwe amatulutsa insulin ().

Kafukufuku wina adapatsa anthu 24 magalamu awiri a zotulutsa vwende kapena malowa tsiku lililonse kwa masiku 90. Omwe adatenga chotsekemera chowawa cha mavwende adakumana ndi kuchepa kwa hemoglobin A1c (HbA1c), chizindikiritso cha milingo yayitali yayitali yamagazi (11).

Magawo otsika a HbA1c akuwonetsa kuwongolera shuga bwino m'magazi komanso kuchepa kwa chiwopsezo cha matenda ashuga (12).

Ngakhale zotsatirazi zikulonjeza, maphunziro okulirapo amafunikira kuti adziwe momwe vwende kapena msuzi wake ungagwiritsidwe ntchito kuthandizira kuchepetsa shuga.

Itha kulimbikitsa thanzi la khungu

Msuzi wa Karela umadyanso padziko lonse lapansi ngati chida chokongola. Ambiri amakhulupirira kuti zitha kuthandiza kukulitsa khungu lanu.

Madzi a Karela ndi gwero lolemera kwambiri la ma antioxidants, kuphatikiza vitamini C ndi provitamin A, zonsezi ndizofunikira pakhungu labwino komanso machiritso a zilonda (1).

Pakafukufuku wina, makoswe omwe amachiritsidwa pamutu ndi mavwende owawa adachira mwachangu kwambiri. Izi zidawonekeranso m'makoswe omwe ali ndi matenda ashuga (13).

M'machitidwe osakhala achizungu, karela madzi akhala akugwiritsidwa ntchito kuthana ndi matenda a psoriasis, eczema, ndi zilonda. Komabe, mapulogalamuwa amafunika kufufuzidwa mwapadera m'maphunziro aumunthu (14, 15).

Ngakhale vwende wowawasa ndi msuzi wake zakhala ndi mbiri yakale pamankhwala amtundu, kafukufuku amafunika kuti adziwe momwe angakhudzire thanzi la khungu.

Zabwino zina zathanzi

Msuzi wa Karela atha kuperekanso maubwino ena angapo azaumoyo, kuphatikiza pakuchepetsa thupi.

Kafukufuku wina adapeza kuti pomwe ophunzira 42 amapatsidwa magalamu 4.8 a vwende yakumwa tsiku ndi tsiku, adataya mafuta ambiri am'mimba. Pambuyo pa milungu isanu ndi iwiri, anali atataya pafupifupi mainchesi 0.5 kuchokera m'chiuno mwawo ().

Ngakhale kuti kafukufukuyu sakanatha kudziwa chomwe chimayambitsa kuchepa kwa thupi, zikuwonekeratu chifukwa chake msuzi wa karela ukhoza kukhala wowonjezera kuwonjezera pamachitidwe ochepetsa thupi. Imakhala ndi fiber yambiri, ma calories ochepa, komanso ma hydrate.

Kuphatikizaku kumatha kukuthandizani kuti mukhale ndi nthawi yayitali, chifukwa fiber imadutsa pang'onopang'ono mwanjira yocheperako kuposa ma carbs osavuta ().

Popeza kuti imathandiza kuti njala ichepe, imatha kukulepheretsani kudya zakudya zomwe zili ndi ma calories ambiri komanso zakudya zochepa.

Kuphatikiza apo, kafukufuku wina wamayeso ndi nyama akuwonetsa kuti zina mwa zinthu za madzi a karela atha kukhala ndi zida zolimbana ndi khansa (14,, 17,).

Pomaliza, umboni wina wochokera ku kafukufuku wazinyama ukuwonetsa kuti msuzi wa karela amatha kuwonjezera cholesterol ya HDL (chabwino), komanso kutsitsa cholesterol cha LDL (choyipa) ndi milingo yonse ya triglyceride (1,).

Madzi a Karela atha kukhala ndi maubwino ambiri azaumoyo, kuphatikiza kutsitsa shuga m'magazi komanso kukulitsa thanzi la khungu. Kafufuzidwe kafukufuku amafunika kuti adziwe ngati zingathandize kuchepetsa mafuta am'mimba.

Kutsika kwa madzi a karela

Ngakhale anthu ena amapeza msuzi wa karela wokoma, ena amatha kuwona kukoma kwake kowawa kosasangalatsa.

Kuphatikiza apo, sizingakhale bwino kumwa madzi ambiri, chifukwa kutero kumatha kubweretsa zovuta monga kupweteka m'mimba, kutsegula m'mimba, ndi m'mimba kukwiya. Komabe, palibe umboni wokwanira wasayansi wotsimikizira kuti ndi zotani zomwe zingagwiritsidwe ntchito ().

Komanso, popeza zotsatira zake za nthawi yayitali sizikudziwika, mwina sizingakhale za aliyense.

Popeza zimakhudza shuga m'magazi, anthu omwe ali ndi matenda ashuga komanso omwe amamwa mankhwala ayenera kufunsa omwe amawapatsa chithandizo chamankhwala asanayambe kumwa madzi a karela ().

Komanso, kutulutsa vwende kowawa kungakhudze dongosolo lanu la endocrine, lomwe limayang'anira mahomoni ndi kubereka. Pachifukwa ichi, azimayi omwe ali ndi pakati kapena akuyamwitsa ayenera kulankhula ndi omwe amawapatsa chithandizo chamankhwala asanawonjezere msuzi wa karela pazochita zawo za tsiku ndi tsiku (21).

Madzi a Karela ndi otetezeka kwa ambiri akawadya pang'ono, koma omwe ali ndi matenda ashuga, amamwa mankhwala, kapena ali ndi pakati kapena akuyamwitsa ayenera kufunsa omwe amawapatsa chithandizo chamankhwala.

Momwe mungapangire madzi a karela

Mutha kupanga msuzi karela kunyumba. Zomwe mukusowa ndi vwende wowawasa, blender kapena juicer, ndi madzi.

Sankhani mavwende owawa omwe ndi okulirapo, ndipo pewani omwe akung'ambika, okhala ndi lalanje pang'ono kapena lofiira. Kuchita izi kudzakuthandizani kupewa kununkhira kowawa komwe kumakhudzana ndi chipatsocho.

Pofuna kuchepetsa kukoma, mutha kuthira mavwende owawa m'madzi ndi mandimu kwa mphindi 30 musanasakanize.

Madzi a Karela

Zosakaniza

• Vwende 1 wowawa
• madzi kapena msuzi wina
• madzi a mandimu, mchere, kapena uchi (ngati mukufuna)

Mayendedwe

1. Sambani vwende lowawa pansi pamadzi ozizira.
2. Ikani pa bolodula ndikudula mbali iliyonse (palibe chifukwa choti muziyenda).
3. Dulani vwende mozungulira komanso kutalika. Mukuyenera tsopano kukhala ndi zidutswa zinayi.
4. Chotsani nyembazo pachidutswa chilichonse pogwiritsa ntchito supuni ndikuzitaya.
5. Ikani nyama yotsalira yakunja yotsalira pansi pa bolodula. Dulani izi muzidutswa zazing'ono.
6. Onjezerani madzi kwa blender kuti akhale ofanana gawo limodzi lamadzi mpaka magawo awiri a vwende owawa. Mutha kusintha malingana ndi momwe mumakondera, ndipo mutha kusintha madzi ndi mtundu wina wa msuzi, ngati mukufuna.
7. Onjezerani zidutswa za vwende lowawa kwa blender. Muthanso kuwonjezera madontho pang'ono a mandimu ndi 1/2 supuni ya tiyi (5 ml) ya uchi kapena mchere kuti mulawe. Sakanizani mpaka yosalala.
8. Thirani pa sefa ya sefa kuti muzisefa zipatso zina. Sakanizani supuni yamatabwa pazolimba kuti muthe madzi ambiri momwe mungathere. Kutumikira nthawi yomweyo kapena kuzizira.

Ngati muli ndi juicer, mutha kugwiritsa ntchito izi m'malo mwa blender. Ingowonjezerani madzi kumapeto ndikudumpha sitepe yolimbana ndi zolimba.

Mutha kuphatikiza zosakaniza zina mu msuzi wanu wa karela. Maapulo obiriwira, nkhaka, ginger, chinanazi, ndi strawberries ndizowonjezera zotchuka.

Mutha kupanga msuzi wa karela mosavuta kunyumba pogwiritsa ntchito blender kapena juicer. Ngati kukoma kwake kuli kovuta, sankhani mavwende owawa omwe ndi akulu komanso obiriwira.

Mfundo yofunika

Msuzi wa Karela ndiwopatsa thanzi kwambiri ndipo umalumikizidwa ndi maubwino ambiri azaumoyo, kuphatikiza thanzi pakhungu komanso kuwongolera shuga.

Popeza kuti amapangidwa kuchokera ku vwende lowawa, limatha kukhala kukoma komwe kumapezeka. Mukamapanga msuzi kunyumba, mutha kuyesa kuwonjezera zipatso ndi ndiwo zamasamba kuti muchepetse kununkhira kwake.

Ngakhale kafukufuku wambiri wokhudzana ndi thanzi la madzi a karela amafunikira, imatha kupereka michere yambiri ndipo itha kuthandizira kukulitsa thanzi lanu mukamadya pang'ono.