Ubwino wa 7 wa Kiwano (Vwende Wanyanga) - Ndi Momwe Mungadye

Zamkati

• 1. Ili ndi Zakudya Zosiyanasiyana Zosiyanasiyana
• 2. Amapereka Ma Antioxidants Angapo Amphamvu
• 3. Zimalimbikitsa Kupanga Maselo Ofiira Amwazi Oyera
• 4. Amalimbikitsa Kuyendetsa Magazi a Magazi
• 5. Amathandizira Kutsekemera Koyenera
• 6. Mulole Kusintha Maganizo
• 7. Zina Zopindulitsa
• Momwe Mungadyere
• Mfundo Yofunika Kwambiri

Vwende la Kiwano ndi chipatso chosowa, chodabwitsa kuchokera kumadera apakati ndi akumwera kwa Africa.

Amadziwika kuti Cucumis metuliferus koma mwamwayi amapitanso ndi nkhaka zanyanga zaku Africa.

Ikakhwima, khungu lakunja lakuda la vwende la kiwano limakhala lowala lalanje ndipo limakutidwa ndi ziwonetsero zazing'ono kapena nyanga. Mnofu wamkati umakhala ndi gelatinous, wobiriwira wa laimu kapena wachikasu womwe umakhala ndi mbewu zambiri zodyedwa.

Ngakhale vwende la kiwano si chipatso chomwe mungapeze mumtengowu wazipatso, kuphatikiza zakudya zanu zitha kukhala zathanzi.

Nazi zabwino 7 za vwende la kiwano ndi maupangiri amomwe mungadye.

1. Ili ndi Zakudya Zosiyanasiyana Zosiyanasiyana

Vwende la Kiwano limakhala ndi mavitamini ndi michere yambiri, yomwe yambiri imathandizira kuti ikhale ndi thanzi labwino.

Vwende limodzi la kiwano (magalamu 209) limapereka zakudya zotsatirazi ():

• Ma calories: 92
• Ma carbs: Magalamu 16
• Mapuloteni: 3.7 magalamu
• Mafuta: 2.6 magalamu
• Vitamini C: 18% ya Reference Daily Intake (RDI)
• Vitamini A.: 6% ya RDI
• Vitamini B6: 7% ya RDI
• Mankhwala enaake a: 21% ya RDI
• Chitsulo: 13% ya RDI
• Phosphorus: 8% ya RDI
• Nthaka: 7% ya RDI
• Potaziyamu: 5% ya RDI
• Calcium: 3% ya RDI

Vwende la Kiwano makamaka limapangidwa ndi madzi komanso mafuta ochepa, ma carbs, ndi mafuta. Pafupifupi 16% ya ma calories ake amachokera ku protein - yomwe ndiyokwera kwambiri poyerekeza ndi zipatso zina.

Kugawidwa kwapadera kwa michere kumeneku kumapangitsa mavwende a kiwano kukhala oyenera mapulani osiyanasiyana.

Chidule Vwende la Kiwano limakhala ndi mavitamini ndi michere yambiri yomwe ndiyofunikira kuti mukhale ndi thanzi labwino. Ndizochepa kwambiri, komabe - kwa chipatso - mapuloteni ambiri.

2. Amapereka Ma Antioxidants Angapo Amphamvu

Vwende la Kiwano silopatsa thanzi komanso limaperekanso ma antioxidants angapo amphamvu - ambiri mwa iwo omwe ndi michere.

Antioxidants ndi mankhwala omwe amapezeka mu zakudya zina zomwe zingateteze kuwonongeka kwa ma cell chifukwa cha kupsinjika kwa oxidative mthupi lanu.

Ngakhale kusintha kwamadzimadzi ndi gawo labwinobwino la kagayidwe kamunthu, kupsyinjika kochulukirapo kumatha kubweretsa kutupa ndi kuwonongeka kwa ma cell nthawi.

Mutha kuchepetsa kuwonongeka kumeneku popatsa thupi lanu chakudya chokwanira cha antioxidant monga vwende la kiwano.

Ma antioxidants akuluakulu mu kiwano vwende ndi vitamini C, vitamini A, zinc, ndi lutein. Pamodzi, michere iyi imathandizira kuchepetsa kutupa komanso kupewa matenda osachiritsika, monga matenda ashuga, matenda amtima, ndi mitundu ina ya khansa (,,, 4).

Komanso, mbewu zodyedwa zomwe zimapezeka mkati mwa zipatso za zipatso zimapatsa vitamini E - michere ina yokhala ndi antioxidant katundu (5).

Chidule Kiwano vwende ndi mbewu zake zimakhala ndi ma antioxidants angapo, kuphatikiza zinc, lutein, ndi mavitamini A, C, ndi E.

3. Zimalimbikitsa Kupanga Maselo Ofiira Amwazi Oyera

Vwende la Kiwano ndi gwero labwino lachitsulo ndipo limapereka pafupifupi 13% ya zosowa zanu za tsiku ndi tsiku ().

Maselo ofiira amafiira amasunga mankhwala okhala ndi ayironi otchedwa hemoglobin, omwe amagwiritsidwa ntchito kunyamula mpweya kudzera mthupi lanu.

Chifukwa chake, chakudya chokwanira chokwanira ndichofunikira kuti thupi lanu lipange maselo ofiira okwanira okwanira mpweya wabwino ().

Zomera zazitsulo - monga kiwano vwende - zimakhala ndi mtundu wina wa mchere wotchedwa non-heme iron. Fomuyi siyopangidwa moyenera monga chitsulo chochokera kuzinyama.

Komabe, kulumikiza chitsulo chosakhala cha heme ndi vitamini C kumawonjezera kuchuluka kwake ().

Mofananamo, vwende la kiwano limaperekanso vitamini C wambiri. Izi zitha kupititsa patsogolo kuyamwa kwa chitsulo chomwe chili mkati mwa chipatsocho, kuti chikhale chothandiza kwambiri pakuthandizira kupanga maselo ofiira a magazi komanso mayendedwe a oxygen ().

Chidule Kiwano vwende ndi gwero labwino la chitsulo ndi vitamini C. Zakudyazi zimalimbikitsa kupanga hemoglobin moyenera m'maselo ofiira ofiira, omwe amafunikira kuti oxygen inyamule.

4. Amalimbikitsa Kuyendetsa Magazi a Magazi

Kiwano vwende ali ndi otsika glycemic index, kutanthauza kuti sizimayambitsa kutsetsereka kwakukulu mumwazi wamagazi mukatha kudya.

Kuphatikiza apo, ndi gwero lolemera la magnesium - mchere womwe umakhudzidwa kwambiri ndi kagayidwe ka shuga (shuga) ndi insulin ().

Kafukufuku wocheperako adapeza kuti kiwano vwende yotulutsa idachepetsa kwambiri magazi m'magazi a shuga koma osati nyama zomwe zili ndi shuga wabwinobwino wamagazi ().

Pamapeto pake, kafukufuku amafunika kuti adziwe ngati kiwano vwende amakhudza shuga m'magazi mwa anthu.

Chidule Kiwano vwende ndi otsika-glycemic ndipo imakhala ndi michere yofunikira pakashuga koyenera komanso insulin. Kafukufuku wina wazinyama akuwonetsa kuti zitha kukhala zothandiza pochiza shuga wambiri wamagazi. Komabe, izi zikuyenera kutsimikiziridwa mu maphunziro aumunthu.

5. Amathandizira Kutsekemera Koyenera

Madzi okhawo nthawi zambiri amaganiza kuti amafanana ndi hydration. Komabe, ma electrolyte - monga potaziyamu, magnesium, ndi sodium - amafunikanso kuti akhalebe ndi thanzi lamadzi ().

Vwende la Kiwano limapangidwa ndimadzi pafupifupi 88% ndipo limakhala ndi ma carbs ndi maelektrolyte - zomwe zimapangitsa kuti likhale lothandiza pakuwonjezera madzi ().

Kuwotcha zipatso monga vwende la kiwano patsiku lotentha kapena nthawi yolimbitsa thupi kungakuthandizeni kuti mukhale ndi mphamvu tsiku lonse.

Chidule Vwende la Kiwano limakhala ndimadzi ambiri ndipo limapereka ma electrolyte angapo omwe amafunikira kuti azikhala ndi hydrated.

6. Mulole Kusintha Maganizo

Vuwani la Kiwano limakhala ndi magnesium ndi zinc - michere iwiri yomwe imakhudzana kwambiri ndi thanzi lamisala komanso kukonza magwiridwe antchito aubongo.

Magnesium ndi zinc onse amatenga nawo gawo pakupanga ma neurotransmitters omwe amakhudza kusunthika ndipo amalumikizidwa ndi zovuta zina zokhudzana ndi kusinthasintha kwa mtima, monga kukhumudwa ndi nkhawa ().

Kafukufuku wina adayesa kugwiritsa ntchito magnesium pochiza kupsinjika pang'ono ndi zovuta zamavuto mwa anthu 126. Omwe adalandira magnesium adanenanso zakusintha kwakukwanira pazizindikiro zawo ().

Ponseponse, kafukufuku wambiri amafunikira kuti timvetsetse bwino ntchito ya magnesium ndi zinc pakuthandizira kusinthasintha kapena kupewa ndi kuchiza kukhumudwa, koma kudya zakudya zambiri zamchere monga kiwano vwende sikungapweteke.

Chidule Vwende la Kiwano limakhala ndi michere yomwe imakhudzidwa pakupanga ma neurotransmitters omwe amawongolera kusintha kwa malingaliro.

7. Zina Zopindulitsa

Kafukufuku yemwe amayang'ana makamaka za zotsatira za kiwano vwende paumoyo ndi ochepa. Komabe, michere yambiri yomwe ili m'gulu lodziwika bwino lothandizira machitidwe amthupi lanu m'njira zina:

• Imathandizira thanzi la mafupa: Vwende la Kiwano limapereka michere yomwe imathandizira kukonzanso mafupa ndikusamalira mphamvu ya mafupa, kuphatikiza magnesium, vitamini C, ndi zinc (,).
• Imalimbikitsa khungu labwino: Vitamini C ndi madzi mu kiwano vwende amatha kuthandizira kupanga collagen, kuchiritsa mabala, komanso kuteteza kuwonongeka kwa dzuwa (,).
• Amalimbikitsa thanzi la mtima: Kiwano vwende ndi gwero lolemera kwambiri la magnesium ndi potaziyamu. Maminowa amatha kuchepetsa kutupa, kupewa kuchuluka kwa zolembera, komanso kuthandizira kuwongolera kuthamanga kwa magazi ().
• Imalimbitsa chitetezo chokwanira: Vwende la Kiwano limaperekanso michere yambiri yomwe imathandiza kuti chitetezo cha mthupi chitetezeke, kuphatikizapo vitamini C, zinc, iron, ndi magnesium (,,,).

Ngakhale vwende la kiwano lili ndi michere yambiri, palibe chakudya chimodzi chomwe chimakhala ndi thanzi labwino.

Ganizirani kuphatikiza vwende la kiwano limodzi ndi zakudya zina zowonjezera michere kuti mupindule kwambiri ndi zakudya zanu.

Chidule Zakudya zomwe zimapezeka mu kiwano vwende ndizofunikira kwambiri pothandizira chitetezo cha mthupi, mtima, khungu, ndi mafupa.

Momwe Mungadyere

Mukangoyang'ana koyamba, vwende la kiwano limawoneka ngati losadya. M'malo mwake, zikuwoneka kuti ndizotheka kukhala china kuchokera kumlengalenga kuposa chipatso.

Nthiti yakunja ndi yolimba komanso yokutidwa ndi zingwe zazing'ono. Asanakhwime, chipatsocho ndi chobiriwira chakuda, koma chikacha, chimakhala mthunzi wonyezimira wa lalanje.

Ngakhale nthanzi idya, anthu ambiri amangokhalira kudya mnofu wamkati wa gooey, womwe umadzaza ndi mbewu. Ambiri amadya mbewu, nawonso, chifukwa kuchuluka kwawo kumapangitsa kukhala kovuta kuchotsa pamimba.

Ngati muli olimba mtima kuti mudye nsonga, onetsetsani kuti mwadula zisudzo poyamba.

Kukoma kwa vwende la kiwano ndikofatsa komanso kotsekemera pang'ono. Amakonda mofanana ndi wachibale wake wapamtima, nkhaka. Ikakhwima kwambiri, mutha kudziwa kamvekedwe kake ka nthochi, inunso.

Njira yosavuta yodyera vwende la kiwano ndi kuyidula ndikuthira zamkati kuchokera ku nthiti. Anthu ena amathira mchere pang'ono kapena shuga kuti azikometsera. Zitha kudyedwa mwatsopano kapena kuphikidwa.

Ngati mukumva kulenga, mutha kuwonjezera zamkati ku smoothies kapena kuzigwiritsa ntchito pamwamba yogati, granola, kapena ayisikilimu sundae. Zimapangitsanso kuwonjezera kokoma kwa msuzi ndi mavalidwe.

Chidule Njira yosavuta yodyera kiwano ndikucheka ndi kutsegula supu. Itha kugwiritsidwanso ntchito mu smoothies kapena pamwamba pa yogurt, phala kapena ayisikilimu.

Mfundo Yofunika Kwambiri

Vwende la Kiwano ndi chipatso chachilendo, chochokera ku Africa, chomwe chimapereka maubwino angapo azaumoyo chifukwa cha michere yambiri.

Mphete yake yolimba ya lalanje imakutidwa ndi ma spikes, zomwe zimatha kuwoneka ngati owopsa. Komabe, kuzidya ndikosavuta ngati kuzidula ndikuthira zamkati. Mutha kugwiritsa ntchito nthiti ngati mbale yotumizira.

Ngati mukufuna njira yatsopano yosakanizira masewera anu azipatso, vwende la kiwano ndichisankho chokoma komanso chopatsa thanzi.