Mapindu Odabwitsa a 6 a Lucuma Powder

Zamkati

• 1. Chakudya chopatsa thanzi kuposa zotsekemera zambiri
• 2. Muli mitundu yambiri ya ma antioxidants
• 3. Zitha kupindulitsa kuwongolera shuga
• 4. Angalimbikitse thanzi la mtima
• 5. Itha kugwiritsidwa ntchito kuphika kapena ndiwo zochuluka mchere
• 6. Zosavuta kuwonjezera pazakudya zanu
• Mfundo yofunika

Lucuma ndi chipatso cha Pouteria lucuma wobadwira ku South America.

Ili ndi chigoba cholimba, chobiriwira chakunja ndi mnofu wofewa, wachikasu wokhala ndi mawonekedwe owuma ndi zotsekemera zotsekemera zomwe nthawi zambiri zimafaniziridwa ndi kusakaniza mbatata ndi butterscotch (1).

Dzina loti "golide wa a Inca," lucuma lakhala likugwiritsidwa ntchito ngati mankhwala achikhalidwe ku South America kwazaka zambiri (2).

Amapezeka kwambiri mu mawonekedwe owonjezera a ufa ndipo amadzipangira zabwino zake zambiri zathanzi.

Kuphatikiza apo, chifukwa cha kukoma kwake, amagwiritsidwa ntchito ngati njira yathanzi popatsa shuga ndi zotsekemera zina zotchuka.

Nazi zabwino zisanu ndi chimodzi za ufa wa lucuma.

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

1. Chakudya chopatsa thanzi kuposa zotsekemera zambiri

Lucuma ikhoza kudyedwa yaiwisi koma imapezeka kwambiri mu mawonekedwe owuma, owonjezera a ufa omwe nthawi zambiri amagwiritsidwa ntchito ngati zotsekemera zachilengedwe.

Supuni imodzi (7.5 magalamu) ya ufa wa lucuma imapereka ():

• Ma calories: 30
• Mapuloteni: 0 magalamu
• Mafuta: 0 magalamu
• Ma carbs: 6 magalamu
• Zosakaniza: 1.5 magalamu
• CHIKWANGWANI: 2 magalamu

Lucuma imakhala ndi shuga wochepa koma michere yambiri kuposa shuga wapatebulo. Makamaka, ili ndi theka la carbs ndi 75% yochepera shuga kuposa shuga wofanana ().

Ufa wa Lucuma umaperekanso zinthu zambiri zosungunuka komanso zosungunuka, mosiyana ndi zotsekemera zina zambiri, monga shuga wa patebulo.

Zida zosungunuka zimawonjezera chopondapo chanu ndikupewa kudzimbidwa pothandizira chakudya kuyenda bwino m'matumbo anu).

CHIKWANGWANI chosungunuka chimadyetsa mabakiteriya anu opindulitsa, omwe amapanganso mafuta ochepa (SCFAs) monga acetate, propionate, ndi butyrate. Izi zimagwiritsidwa ntchito ngati chakudya m'maselo anu, kuwapangitsa kukhala athanzi.

Mafuta amtunduwu amatetezanso ku zotupa ndikuthandizira kusintha kwa m'matumbo, kuphatikiza matumbo osakwiya (IBS), matenda a Crohn, ndi ulcerative colitis (,).

Supuni imodzi (7.5 magalamu) ya ufa wa lucuma imaperekanso calcium, iron, potaziyamu, niacin, ndi vitamini C - ngakhale izi zimakhala zosakwana 1% ya Daily Value (DV). Komabe, ndi chopatsa thanzi kuposa zotsekemera zina zotchuka (2,).

Chidule Lucuma ufa uli ndi shuga wochepa komabe uli ndi michere yambiri. Mulinso zakudya zina zochepa, kuphatikizapo calcium ndi ayironi.

2. Muli mitundu yambiri ya ma antioxidants

Lucuma ili ndi ma antioxidants osiyanasiyana, omwe ndi mankhwala amphamvu omwe amateteza maselo anu kuti asawonongedwe ndi mamolekyulu otakasika kwambiri otchedwa radicals aulere.

Kudya zakudya zokhala ndi ma antioxidants kungathandize kuteteza ku matenda monga matenda a mtima ndi khansa zina ().

Mwachitsanzo, kafukufuku akuwonetsa kuti lucuma imakhala yolemera kwambiri polyphenols ndi carotenoids, magulu awiri a antioxidants odziwika chifukwa chotsutsana ndi zotupa, kumenya khansa, komanso kulimbikitsa zolimbitsa thupi (,,).

Ndiwokweza kwambiri ma xanthophylls, gulu la ma carotenoid omwe amayang'anira mtundu wachikasu wa lucuma womwe umaganiziridwa kuti umalimbikitsa thanzi la maso ndi masomphenya abwino (,).

Lucuma imadzazidwanso ndi vitamini C, michere yokhala ndi ma antioxidant omwe amatenga mbali yayikulu mthupi lanu, monga kuthandizira kuwona, chitetezo champhamvu chamthupi, komanso thanzi la mtima (12).

Kuphatikiza apo, ma polyphenols aku lucuma amalingaliridwa kuti amateteza kwambiri ku matenda monga matenda ashuga ndi matenda amtima (,).

Komabe, kafukufuku wamtundu wa ma antioxidants ku lucuma ndi ochepa, ndipo maphunziro ena amafunikira kuti mumvetsetse phindu lomwe lingapezeke ndi chipatso ichi.

Chidule Lucuma ili ndi ma antioxidants ambiri, monga carotenoids ndi polyphenols, omwe amateteza ku zinthu zosiyanasiyana, kuphatikizapo matenda ashuga komanso matenda amtima.

3. Zitha kupindulitsa kuwongolera shuga

Ngakhale ali olemera ndi ma carbs, lucuma atha kupereka chitetezo ku mtundu wa 2 shuga.

Mwina, izi zitha kukhala chifukwa ma carbs ake ambiri ndi ovuta. Ma carbs atha kugawidwa m'magulu atatu ():

• Shuga. Izi ndi mitundu yaying'ono yama carbs omwe amapezeka muzakudya zambiri. Zitsanzo zimaphatikizapo shuga, fructose, ndi lactose. Amakumbidwa msanga ndipo amatha kuyambitsa ma spikes m'magazi anu a magazi.
• Starches. Awa ndi maunyolo ataliatali omwe amathyoledwa kukhala shuga m'matumbo mwanu. Amatenga nthawi yayitali kuti agayike ndipo samakonda kukwapula shuga kwambiri.
• CHIKWANGWANI. Ichi ndi mtundu wa carboni wosadyeka womwe wagawika ndikugwiritsidwa ntchito ngati chakudya ndi matumbo opindulitsa a m'matumbo. Zimathandiza kukhala ndi shuga wokhazikika wamagazi.

Shuga amawerengedwa kuti ndi ma carbs osavuta, pomwe ma starches ndi fiber amawonedwa ngati ovuta. Ma carbs ovuta, monga ma statch ndi ma fiber omwe amapanga ma carbs ambiri ku lucuma, awonetsedwa kuti amalimbikitsa milingo yathanzi la magazi ().

Kuphatikiza apo, michere yosungunuka ku lucuma imatha kuteteza matenda ashuga pakuchepetsa mphamvu ya insulin ndikutchingira zonunkhira zamagazi mukatha kudya kapena chotupitsa (,).

Kuphatikiza apo, kafukufuku wama chubu akuwonetsa kuti njira zochepetsera shuga m'magazi za lucuma zitha kufananizidwa ndi zomwe zimayambitsa matenda a shuga (,).

Zimalepheretsa mphamvu ya enzyme ya alpha-glucosidase, yomwe imayambitsa kuphwanya ma carbs ovuta kukhala shuga osavuta omwe amatulutsa shuga ().

Lucuma nthawi zambiri amatchedwa kuti ali ndi glycemic index (GI), zomwe zikutanthauza kuti imakweza shuga m'magazi pang'ono kwambiri kuposa zotsekemera zina monga shuga weniweni.

Ngati ndi zoona, ichi ndi chifukwa china chomwe lucuma imathandizira kupewera shuga. Komabe, palibe maphunziro omwe atsimikizira kuti lucuma ndi yocheperako ya GI. Monga momwe zilili ndi zotsekemera zonse, mwina zimadya bwino pang'ono.

Ponseponse, kafukufuku wambiri amafunikira pazabwino zomwe lucuma angachite pakuchepetsa shuga.

Chidule Lucuma ili ndi ma carbs ovuta komanso fiber ndipo imatha kuchepetsa thupi lanu kuyamwa shuga wosavuta. Izi zitha kuthandiza kupewa zotumphukira m'magazi ndikuwongolera kuchuluka kwa shuga wamagazi, ngakhale kafukufuku mderali ndi ochepa.

4. Angalimbikitse thanzi la mtima

Lucuma atha kuteteza ku matenda amtima, mwina chifukwa cha polyphenol.

Polyphenols ndi mankhwala opindulitsa omwe amaganiza kuti amateteza ku kuthamanga kwa magazi komanso matenda amtima ().

Kafukufuku wina wofufuza anapeza kuti lucuma imatha kuletsa enzyme yotembenuza angiotensin I (ACE), yomwe imathandizira kuwongolera kuthamanga kwa magazi.

Potero, lucuma itha kuthandiza kutsitsa kuthamanga kwa magazi ().

Ngakhale zotsatira zoyambirira zimawoneka ngati zolonjeza, kafukufuku akusowa, ndipo maphunziro ena amafunikira kuti atsimikizire mapindu amtundu wa mtima mwa anthu.

Chidule Lucuma ili ndi polyphenols athanzi lamtima. Kutha kwake kuchita ngati ACE-inhibitor kumatha kupititsa patsogolo thanzi la mtima pochepetsa kuthamanga kwa magazi. Komabe, kufufuza kwina kuli kofunika.

5. Itha kugwiritsidwa ntchito kuphika kapena ndiwo zochuluka mchere

Mafuta a Lucuma atha kugwiritsidwa ntchito m'malo mwa shuga m'mapaipi, makeke, ndi zina zotsekemera kapena zinthu zophika.

Maonekedwe a Lucuma amafanana ndi shuga wambiri, koma kukoma kwake kumafanana kwambiri ndi shuga wofiirira.

Mutha kugwiritsa ntchito 1: 2 ratio ndi voliyumu m'malo mwa shuga wofiirira m'malo mwa lucuma. Mwachitsanzo, gwiritsani 1 chikho (120 magalamu) a lucuma pa chikho chilichonse cha 1/2 (200 magalamu) a shuga wofiirira.

Komabe, mungafunikire kuyeserera pang'ono, chifukwa mwina sizingagwire bwino ntchito pamaphikidwe onse ().

Lucuma ndichakudya chotchuka cha mbale monga ayisikilimu ndi zina zotsekemera.

Kuphatikiza apo, imatha kuwonjezeredwa ku yogurt, oatmeal, smoothies, ndi mkaka wopangidwa ndi zokometsera kuti ukhale ndi tanthauzo lokoma mwachilengedwe kuti musangalatse akulu ndi ana chimodzimodzi.

Chidule Ufa wa Lucuma utha kugwiritsidwa ntchito ngati njira ina ya shuga wofiirira kukonzekera ma pie, makeke, ndi zinthu zina zophikidwa. Ikhozanso kuwonjezera kukoma kwa zakudya zina, monga ayisikilimu, oatmeal, ndi yogurt.

6. Zosavuta kuwonjezera pazakudya zanu

Zipatso zatsopano za lucuma zingakhale zovuta kuzipeza, koma ufa wa lucuma umapezeka paliponse, pa intaneti komanso m'malo ogulitsa zakudya.

Mutha kuyesa ufa wa lucuma mwa kukonkha pang'ono muesli, oats, kapena chimanga. Kapenanso onjezerani ma smoothies kapena mugwiritse ntchito m'malo mwa shuga mumchere wanu kapena maphikidwe abwino.

Ngakhale lucuma itha kuwonjezeredwa pazakudya zanu m'njira zambiri, kumbukirani kuti kafukufuku wazowonjezera izi ndi ochepa, ndipo zotsatirapo zake zomwe sizotheka sizikudziwika pakadali pano.

Chidule Ufa wa Lucuma amapezeka pa intaneti kapena m'malo ogulitsa zakudya. Itha kuwonjezeredwa pazakudya ndi zakumwa zosiyanasiyana, monga muesli, smoothies, kapena zinthu zophika.

Mfundo yofunika

Lucuma ndi chipatso cha ku South America chomwe chimapezeka kwambiri ngati chowonjezera cha ufa.

Itha kukupatsirani maubwino angapo azaumoyo, monga kuwongolera kuchuluka kwa shuga m'magazi, kukonza thanzi la mtima, komanso kupereka mankhwala amphamvu ophera antioxidant. Komabe, kafukufuku ali ndi malire.

Ngati mukufuna kudziwa za zipatso zosazolowereka ndi ufa, yesani kusinthitsa shuga wa patebulo mu zakumwa kapena zakudya zanu ndi pang'ono pokha chotsekemera chachilengedwe ichi.