11 Maubwino A Zaumoyo a Mangosteen (Ndi Momwe Mungadye)

Zamkati

• 1. Wopatsa thanzi kwambiri
• 2. Olemera ndi Antioxidants Amphamvu
• 3. Akhoze Kukhala Ndi Katundu Wotsutsa Kutupa
• 4. Atha Kukhala Ndi Zotsatira Zotsutsana ndi Khansa
• 5. Angalimbikitse Kuchepetsa Kunenepa
• 6. Imathandizira Kusunga Magazi A magazi
• 7. Amalimbikitsa Njira Yabwino Yotetezera Chitetezo
• 8. Amathandiza Kukhala ndi Khungu Labwino
• 9-11. Zina Zopindulitsa Zaumoyo
• Momwe Mungadye Mangosteen
• Sangakhale Wabwino kwa Aliyense
• Mfundo Yofunika Kwambiri

Mangosteen (Garcinia mangostana) ndi zipatso zosowa, zotentha zokhala ndi zotsekemera pang'ono komanso zowawasa pang'ono.

Ndi ochokera ku Southeast Asia koma amapezeka m'malo osiyanasiyana otentha padziko lonse lapansi.

Zipatsozi nthawi zina zimatchedwa mangosteen yofiirira chifukwa cha utoto wofiirira womwe umatulutsa utakhwima. Mosiyana ndi izi, mnofu wamkati wamadzi wowala woyera.

Ngakhale mangosteen ndi chipatso chosadziwika bwino, sichiyenera kunyalanyazidwa, chifukwa chimatha kupereka zabwino zambiri zathanzi chifukwa cha kuchuluka kwake kwa michere, michere, ndi ma antioxidants apadera.

Nazi zabwino 11 zathanzi la mangosteen.

1. Wopatsa thanzi kwambiri

Mangosteen ndi mafuta ochepa koma amapereka michere yambiri ().

Chikho chimodzi (196-gramu) chotumizira zopatsa zamzitini, zotulutsa mangosteen ():

• Ma calories: 143
• Ma carbs: Magalamu 35
• CHIKWANGWANI: 3.5 magalamu
• Mafuta: 1 galamu
• Mapuloteni: 1 galamu
• Vitamini C: 9% ya Reference Daily Intake (RDI)
• Vitamini B9 (folate): 15% ya RDI
• Vitamini B1 (thiamine): 7% ya RDI
• Vitamini B2 (riboflavin): 6% ya RDI
• Manganese: 10% ya RDI
• Mkuwa: 7% ya RDI
• Mankhwala enaake a: 6% ya RDI

Mavitamini ndi michere ya mangosteen ndiyofunikira kuti azigwira ntchito zambiri m'thupi, kuphatikiza kupanga kwa DNA, kupindika kwa minofu, kupoletsa mabala, chitetezo chamthupi, ndikuwonetsa mitsempha (2, 3, 4,).

Kuphatikiza apo, chikho chimodzi (196 magalamu) a chipatsochi chimapereka pafupifupi 14% ya RDI ya fiber - michere yomwe nthawi zambiri imasowa muzakudya za anthu ().

Mangosteen imapereka mavitamini, michere, ndi fiber zosiyanasiyana zofunikira kwambiri. Zakudyazi ndizofunikira kuti mukhale ndi ntchito zambiri mthupi lanu.

2. Olemera ndi Antioxidants Amphamvu

Mwina chimodzi mwazofunikira kwambiri za mangosteen ndi mawonekedwe ake apadera a antioxidant.

Antioxidants ndi mankhwala omwe amatha kuchepetsa kuwonongeka kwa mamolekyulu omwe atha kukhala owopsa omwe amatchedwa radicals aulere, omwe amalumikizidwa ndi matenda osiyanasiyana ().

Mangosteen imakhala ndi michere yambiri yokhala ndi mphamvu ya antioxidant, monga vitamini C ndi folate. Kuphatikiza apo, imapereka ma xanthones - mtundu wapadera wazomera womwe umadziwika kuti uli ndi zida za antioxidant ().

M'maphunziro angapo, ntchito ya antioxidant ya xanthones yadzetsa anti-inflammatory, anticancer, anti-aging, and antidiabetic effects ().

Chifukwa chake, ma xanthones mu mangosteen atha kukhala ndi udindo pazambiri zothandiza zake. Komabe, kufufuza kwina kwaumunthu kumafunikira zisanachitike mfundo zomveka.

Mangosteen ali ndi mavitamini okhala ndi mphamvu ya antioxidant, komanso gulu lapadera la mankhwala a antioxidant omwe amadziwika kuti xanthones.

3. Akhoze Kukhala Ndi Katundu Wotsutsa Kutupa

Ma xanthones omwe amapezeka mu mangosteen atha kutengapo gawo pochepetsa kutupa.

Kafukufuku woyeserera komanso kafukufuku wazinyama akuwonetsa kuti ma xanthones ali ndi mphamvu zotsutsana ndi zotupa ndipo amachepetsa chiopsezo cha matenda otupa, monga khansa, matenda amtima, ndi matenda ashuga ().

Mangosteen imakhalanso ndi fiber, yomwe imapereka maubwino osiyanasiyana. Mwachitsanzo, kafukufuku wina wazinyama akuwonetsa kuti zakudya zamtundu wapamwamba zimatha kuchepetsa kuyankha kwamthupi ().

Ngakhale izi ndizolimbikitsa, kafukufuku wina amafunika kuti mumvetsetse momwe mangosteen amakhudzira kutupa ndi kufalikira kwa matenda mwa anthu.

Makina obzala ndi fiber mu mangosteen atha kukhala ndi zotsutsana ndi zotupa malinga ndi kafukufuku wazinyama. Kafukufuku wowonjezereka amafunikira kuti mumvetsetse momwe chipatsochi chingachepetse kutupa kwa anthu.

4. Atha Kukhala Ndi Zotsatira Zotsutsana ndi Khansa

Kafukufuku wa kuchuluka kwa anthu akuwonetsa kuti zakudya zomwe zili ndi ndiwo zamasamba ndi zipatso monga mangosteen zimakhudzana ndi kuchepa kwa khansa ().

Makina apadera a mangosteen - kuphatikiza ma xanthones - amakhala ndi zotsatira za antioxidant komanso anti-inflammatory, zomwe zitha kuthana ndi chitukuko ndikufalikira kwa maselo a khansa (,).

Kafukufuku wochulukirapo akuwonetsa kuti xanthones imatha kuletsa kukula kwa khansa, kuphatikiza m'mawere, m'mimba, ndi m'mapapo ().

Momwemonso, owerengeka owerengeka adawona kuti gawo ili likhoza kuchepetsa kukula kwa khansa ya m'matumbo ndi m'mawere mu mbewa ().

Ngakhale zotsatirazi zikulonjeza, kafukufuku wosakwanira wachitika mwa anthu.

Kafukufuku woyesera ndi kafukufuku wazinyama akuwonetsa kuti ma xanthones mu mangosteen amatha kuteteza khansa. Komabe, kafukufuku wamunthu wapamwamba pankhaniyi akusowa.

5. Angalimbikitse Kuchepetsa Kunenepa

M'makampani azaumoyo ndi thanzi, chimodzi mwazinthu zazikulu kwambiri za mangosteen zomwe zimadziwika kuti ndizodziwika ndizotheka kuthandizira kuchepa.

Kafukufuku wina adapeza kuti mbewa zomwe zimadya mafuta kwambiri zomwe zimalandira mankhwala owonjezera a mangosteen zimachepa kwambiri kuposa mbewa zamagulu olamulira ().

Mofananamo, mu kafukufuku waung'ono, wa masabata asanu ndi atatu, anthu omwe amawonjezera zakudya zawo ndi mavitamini 3, 6 kapena 9 (90, 180, kapena 270 ml) a madzi a mangosteen kawiri tsiku lililonse amakhala ndi index ya thupi yocheperako (BMI) kuposa gulu lolamulira ().

Kafufuzidwe kowonjezera pa mangosteen ndi kunenepa kwambiri ndizochepa, koma akatswiri amati zipatso zotsutsana ndi zotupa zimathandizira pakulimbikitsa kagayidwe ka mafuta ndikupewa kunenepa ().

Pamapeto pake, maphunziro ena amafunika kuti timvetsetse momwe mangosteen angakwaniritsire dongosolo loyenera lolemera.

Kafukufuku wina wazinyama ndi anthu akuwonetsa kuti mangosteen atha kutenga nawo gawo pochepetsa thupi komanso kupewa kunenepa kwambiri. Komabe, maphunziro ena amafunikira.

6. Imathandizira Kusunga Magazi A magazi

Kafukufuku woyeserera komanso kafukufuku wazinyama akuwonetsa kuti mankhwala a xanthone mu mangosteen angakuthandizeni kukhalabe ndi shuga wathanzi wamagazi ().

Kafukufuku waposachedwa wamasabata 26 azimayi onenepa kwambiri adapeza kuti omwe amalandira 400 mg ya mangosteen yowonjezerapo tsiku lililonse adachepetsa kuchepa kwa insulin - chiopsezo cha matenda ashuga - poyerekeza ndi gulu lolamulira ().

Zipatsozi ndizopezekanso ndi michere, michere yomwe ingathandize kukhazikika m'magazi ndikuthandizira kuwongolera matenda ashuga ().

Kuphatikiza kwa xanthone ndi fiber zomwe zili mu mangosteen zitha kuthandiza kuchepetsa shuga wamagazi. Komabe, kafukufuku wina amafunika.

Makina obzala ndi fiber mu mangosteen zimathandizira kutsika kwa magazi m'magazi. Komabe, kafukufuku wapano sikokwanira.

7. Amalimbikitsa Njira Yabwino Yotetezera Chitetezo

CHIKWANGWANI ndi vitamini C - zonse zomwe zimapezeka mangosteen - ndizofunikira pachitetezo cha mthupi ().

CHIKWANGWANI chimathandizira m'mabakiteriya anu athanzi - chinthu chofunikira kwambiri pakudziteteza. Kumbali inayi, vitamini C amafunikira kuti magwiridwe antchito am'magazi azikhala ndi ma antioxidant properties (,).

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti mankhwala ena mu mangosteen atha kukhala ndi ma antibacterial - omwe atha kuthandiza thanzi lanu pothana ndi mabakiteriya omwe atha kukhala owopsa ().

Pakafukufuku wamasiku 30 mwa anthu 59, omwe amatenga chowonjezera cha mangosteen adakhala ndi zotupa zocheperako komanso kuwonjezeka kwakukulu kwamankhwala amthupi otetezedwa poyerekeza ndi omwe amatenga placebo ().

Chitetezo chanu cha mthupi chimafuna michere yambiri kuti igwire bwino ntchito. Mangosteen ikhoza kukhala chisankho choyenera kuphatikiza zakudya zina zowonjezera michere monga gawo la chakudya choyenera.

Kafukufuku akuwonetsa kuti mangosteen imatha kukulitsa kuchuluka kwama cell a chitetezo ndikuchepetsa kutupa - zomwe zingalimbikitse thanzi lanu.

8. Amathandiza Kukhala ndi Khungu Labwino

Kuwonongeka kwa khungu pakudziwika ndi dzuwa ndizofala padziko lonse lapansi ndipo kumathandizira kwambiri khansa yapakhungu ndi zizindikilo za ukalamba ().

Kafukufuku wina wama mbewa omwe amathandizidwa ndi mankhwala owonjezera a mangosteen adateteza ku radiation ya ultraviolet-B (UVB) pakhungu ().

Kuphatikiza apo, kafukufuku wamunthu wa miyezi itatu wa 3 adapeza kuti anthu omwe amathandizidwa ndi 100 mg ya mangosteen yotulutsa tsiku ndi tsiku amakumana ndi zotanuka kwambiri pakhungu lawo ndikucheperako kwakapangidwe komwe kumadziwika kuti kumathandizira kukalamba pakhungu ().

Ochita kafukufuku akuti mangosteen's antioxidant ndi anti-inflammatory capacity ndi chifukwa chachikulu cha zotetezera khungu, koma maphunziro ambiri mderali amafunikira.

Kafukufuku akuwonetsa kuti mankhwala a antioxidant komanso anti-inflammatory mu mangosteen amatha kuteteza khungu kuti lisawonongeke chifukwa chokhala padzuwa ndi ukalamba.

9-11. Zina Zopindulitsa Zaumoyo

Mangosteen ikhozanso kukhala ndi gawo labwino pamtima, ubongo, ndi dongosolo lakugaya chakudya:

1. Thanzi lamtima. Kafukufuku wazinyama akuwonetsa kuti mangosteen amachotsa pamatenda ochepetsa matenda a mtima monga LDL (oyipa) cholesterol ndi triglycerides pomwe akuwonjezera HDL (wabwino) cholesterol (,,).
2. Thanzi laubongo. Kafukufuku akuwonetsa kuti kutulutsa kwa mangosteen kumathandiza kupewa kuchepa kwamaganizidwe, kuchepetsa kutupa kwaubongo, ndikuwongolera zizindikiritso zama mbewa, ngakhale maphunziro aanthu mderali akusowa (,).
3. Kugaya chakudya. Mangosteen ili ndi fiber. Chikho chimodzi chokha (magalamu 196) chimapereka pafupifupi 14% ya RDI. CHIKWANGWANI ndichofunikira pakudya m'mimba, ndipo zakudya zamafuta ambiri zimathandizira kupititsa patsogolo matumbo (,).

Ngakhale zotsatirazi zikulonjeza, maphunziro aumunthu m'malo amenewa akusowa.

Kudakali molawirira kwambiri kuti anene motsimikiza za gawo la mangosteen pothandizira ubongo, mtima, komanso kugaya chakudya mwa anthu.

Kafukufuku akuwonetsa kuti michere ndi michere ina yazomera mu mangosteen zitha kuthandizira kugaya chakudya, mtima, ndi ubongo.

Momwe Mungadye Mangosteen

Mangosteen ndiosavuta kukonzekera ndikudya - ngakhale zingakhale zovuta kupeza kutengera komwe mumakhala. Nyengo ya zipatso ndi yochepa, yomwe nthawi zambiri imalepheretsa kupezeka.

Kubetcha kwanu ndikokuyang'ana pamisika yapadera yaku Asia, koma dziwani kuti mangosteen yatsopano akhoza kukhala okwera mtengo kwambiri. Mitundu yozizira kapena yamzitini ikhoza kukhala yotsika mtengo komanso yosavuta kupeza - koma dziwani kuti matembenuzidwe amzitini nthawi zambiri amakhala ndi shuga wowonjezera.

Chipatsocho chimapezekanso mu mawonekedwe amadzi kapena ngati chowonjezera cha ufa.

Ngati mungapeze chakudya chatsopano, sankhani zipatso zosalala, zakuda zakuda zakuda. Rind sadyedwa koma amatha kuchotsedwa mosavuta ndi mpeni wosanjikiza.

Mnofu wamkati ndi woyera komanso wamadzi ambiri ukakhwima. Mbali iyi ya chipatso imatha kudyedwa yaiwisi kapena kuwonjezeredwa ku smoothies kapena saladi wazipatso zam'malo otentha kuti azisangalala.

Mangosteen yatsopano imatha kukhala yovuta kubwera, koma mitundu yozizira, yamzitini, kapena yamadzimadzi imakonda kwambiri. Mnofu wamkati ukhoza kudyedwa wokha kapena kusangalala ndi smoothie kapena saladi.

Sangakhale Wabwino kwa Aliyense

Ndi zovuta zochepa chabe zathanzi zomwe zidanenedwapo chifukwa chodya mangosteen yonse, ndipo ndizotheka kuti ndi zotetezeka kwa anthu ambiri.

Komabe, mitundu yowonjezera - monga zowonjezera, timadziti, kapena ufa - si 100% yopanda chiopsezo.

Kafukufuku woyambirira akuwonetsa kuti ma xanthones omwe amapezeka mumankhwala azitsamba amatha kuchepetsa magazi kuundana ().

Chifukwa mangosteen ndi malo opangira ma xanthones, kungakhale bwino kupewa magwero ake ngati muli ndi vuto lakutseka magazi kapena mukumwa mankhwala ochepetsa magazi.

Kafufuzidwe kuti muwone ngati zowonjezera mavitamini a mangosteen ndizabwino kwa azimayi apakati kapena oyamwitsa pakadali pano sizokwanira, chifukwa chake mwina ndibwino kuzipewa panthawiyi.

Nthawi zonse muzifunsa dokotala kapena akatswiri ena azaumoyo musanachite kusintha kwakukuru pazakudya zanu kapena kumwa zakudya zina zowonjezera.

Mangosteen ndiyotetezeka kwa anthu ambiri koma itha kuonjezera chiopsezo chanu chotaya magazi. Funsani wothandizira zaumoyo wanu musanadye zowonjezera zatsopano kapena musinthe kwambiri zakudya zanu.

Mfundo Yofunika Kwambiri

Mangosteen ndi chipatso chotentha chochokera ku Southeast Asia.

Amalemekezedwa chifukwa cha zabwino zake zambiri zathanzi - zambiri zomwe zimakhudzana ndi mawonekedwe ake azakudya komanso mawonekedwe apadera a antioxidant. Komabe, zambiri mwazabwinozi siziyenera kutsimikiziridwa mwasayansi pamaphunziro aumunthu.

Mangosteen watsopano akhoza kukhala ovuta kubwera, chifukwa ndi chipatso chosadziwika bwino. Koma zamzitini, zachisanu, ndi zowonjezera zimakhala zofala.

Kukoma kwake kokoma, kokoma komanso kosangalatsa kumapangitsa kukhala kokoma kuwonjezera pa ma smoothies ndi masaladi azipatso. Yesani kuyesa kukopa kwawo kapena phindu laumoyo - ndi kupambana mwanjira iliyonse.