Mapindu Apamwamba 7 A Zaumoyo ndi Chakudya cha Persimmon

Zamkati

• 1. Yodzaza ndi Zakudya Zamchere
• 2. Gwero Labwino La Ma Antioxidants Amphamvu
• 3. Atha Kupindulitsa Thanzi La Mtima
• 4. Zitha Kukuthandizani Kuchepetsa Kutupa
• 5. Wolemera mu CHIKWANGWANI
• 6. Thandizani Masomphenya Oyera
• 7. Zosangalatsa komanso Zosavuta Kuonjezera Pazakudya Zanu
• Mfundo Yofunika Kwambiri

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

Poyambira ku China, mitengo ya persimmon yakhala ikulimidwa kwa zaka masauzande ambiri chifukwa cha zipatso zake zokoma ndi mitengo yokongola.

Zipatso zawo zonyezimira zotchedwa persimmon zimadziwika chifukwa cha kukoma kwawo kokoma ngati uchi.

Ngakhale mitundu mazana ambiri ilipo, mitundu ya Hachiya ndi Fuyu ndi ena mwa otchuka kwambiri.

Ma Himmya a mawonekedwe a mtima ndiwosokonekera, kutanthauza kuti ali ndi mankhwala azitsamba ambiri otchedwa ma tannins omwe amapatsa zipatso zosapsa kulawa kowawa, kowawa.

Mtundu wa persimmon umayenera kukhwima bwino musanadye.

Ma Fuyu persimmon amakhalanso ndi ma tannins, koma amawerengedwa kuti siosokoneza bongo. Mosiyana ndi ma Himmya a persimmon, Fuyu wosiyanasiyana, woboola phwetekere amatha kusangalala ngakhale atakhala kuti sanakhwime.

Ma Persimmon amatha kudyedwa mwatsopano, owuma kapena ophika ndipo amagwiritsidwa ntchito padziko lonse lapansi kuma jellies, zakumwa, ma pie, ma curry ndi ma pudding.

Sikuti ma persimmon okha ndi okoma, ali ndi zakudya zambiri zomwe zitha kupindulitsa thanzi lanu m'njira zingapo.

Nawa maubwino asanu ndi awiri a ma persimmon, kuphatikiza momwe mungaphatikizire pazakudya zanu.

1. Yodzaza ndi Zakudya Zamchere

Ngakhale ndi yaying'ono kukula, ma persimm amadzaza ndi michere yambiri.

M'malo mwake, persimmon imodzi (168 magalamu) ili ndi (1):

• Ma calories: 118
• Ma carbs: 31 magalamu
• Mapuloteni: 1 galamu
• Mafuta: 0.3 magalamu
• CHIKWANGWANI: 6 magalamu
• Vitamini A: 55% ya RDI
• Vitamini C: 22% ya RDI
• Vitamini E: 6% ya RDI
• Vitamini K: 5% ya RDI
• Vitamini B6 (pyridoxine): 8% ya RDI
• Potaziyamu: 8% ya RDI
• Mkuwa: 9% ya RDI
• Manganese: 30% ya RDI

Ma Persimmon nawonso ndi gwero labwino la thiamin (B1), riboflavin (B2), folate, magnesium ndi phosphorous.

Zipatso zokongolazi ndizochepa kwambiri ndipo zimadzaza ndi ma fiber, zomwe zimawapangitsa kukhala chakudya chochepetsera kuchepa.

Persimmon imodzi yokha imakhala ndi theka la mavitamini A omwe amadya, vitamini wosungunuka wamafuta wofunikira kwambiri pantchito yoteteza thupi, masomphenya ndi kukula kwa mwana (2).

Kupatula mavitamini ndi michere, ma persimmon amakhala ndi mitundu yambiri yazomera, kuphatikiza ma tannins, flavonoids ndi carotenoids, zomwe zingakhudze thanzi lanu ().

Masamba a chipatso cha persimmon amakhalanso ndi vitamini C, tannins ndi fiber, komanso chinthu chodziwika bwino m'ma teas achire ().

Ma Persimmon ali ndi mavitamini ndi michere yambiri, kuphatikiza mavitamini A, C ndi B, potaziyamu ndi manganese. Amakhalanso ndi mankhwala opindulitsa monga tannins ndi flavonoids.

2. Gwero Labwino La Ma Antioxidants Amphamvu

Ma Persimmons amakhala ndi mankhwala opindulitsa omwe ali ndi mawonekedwe a antioxidant.

Antioxidants amathandizira kupewa kapena kuchepa kwama cell pothana ndi kupsinjika kwa oxidative, njira yomwe imayambitsidwa ndi mamolekyulu osakhazikika otchedwa ma radicals aulere.

Kupsinjika kwa oxidative kumalumikizidwa ndi matenda ena osachiritsika, kuphatikiza matenda amtima, matenda ashuga, khansa komanso minyewa monga Alzheimer's ().

Mwamwayi, kudya zakudya zokhala ndi antioxidant monga ma persimmon kumatha kuthana ndi kupsinjika kwa oxidative ndipo kumachepetsa chiopsezo cha matenda ena osachiritsika.

Zakudya zamafuta ambiri a flavonoids, omwe ndi ma antioxidants amphamvu omwe amapezeka pakhungu ndi mnofu wa ma persimmon, amalumikizidwa ndi kuchepa kwamatenda amtima, kuchepa kwamaganizidwe okalamba ndi khansa yamapapo ().

Ma Persimmon amakhalanso ndi ma carotenoid antioxidants monga beta-carotene, pigment yomwe imapezeka m'mitengo ndi masamba ambiri.

Kafukufuku adalumikiza zakudya zomwe zili ndi beta-carotene kukhala pachiwopsezo chochepa cha matenda amtima, khansa yam'mapapo, khansa yoyipa yamatenda ndi matenda amthupi ().

Kuphatikiza apo, kafukufuku yemwe adachitika kwa anthu opitilira 37,000 adapeza kuti omwe amadya kwambiri beta-carotene ali ndi chiopsezo chocheperako chotenga matenda amtundu wa 2 ().

Ma Persimmon ndi gwero labwino kwambiri la ma antioxidants amphamvu monga carotenoids ndi flavonoids. Zakudya zomwe zili ndi mankhwalawa zimalumikizidwa ndi kuchepa kwa matenda ena, kuphatikiza matenda amtima ndi matenda ashuga.

3. Atha Kupindulitsa Thanzi La Mtima

Matenda amtima ndi omwe amafala kwambiri padziko lonse lapansi ndipo amakhudza miyoyo ya anthu mamiliyoni ambiri).

Mwamwayi, mitundu yambiri yamatenda amtima imatha kupewedwa pochepetsa zoopsa, monga zakudya zopanda thanzi.

Kuphatikiza kwamphamvu kwa michere yomwe imapezeka mu ma persimmon kumawapangitsa kukhala chisankho chabwino kwambiri pakulimbikitsa thanzi la mtima.

Ma Persimmon amakhala ndi flavonoid antioxidants, kuphatikiza quercetin ndi kaempferol.

Kudya zakudya zamtundu wa flavonoids kwalumikizidwa ndi kuchepa kwa matenda amtima m'maphunziro angapo.

Mwachitsanzo, kafukufuku pakati pa anthu 98,000 adapeza kuti omwe ali ndi flavonoids ambiri anali ndi 18% yocheperako akufa chifukwa chokhudzana ndimtima, poyerekeza ndi omwe amadya kwambiri ().

Zakudya zomwe zili ndi zakudya zopatsa flavonoid zimatha kuthandizira thanzi la mtima pochepetsa kuthamanga kwa magazi, kuchepetsa "cholesterol choyipa" cha LDL ndikuchepetsa kutupa ().

Kuphatikiza apo, ma tannins omwe amapatsa ma persimm osapsa mkwiyo wawo wokometsa pakamwa amatha kutsitsa kuthamanga kwa magazi.

Kafukufuku wambiri wazinyama awonetsa kuti tannic acid ndi gallic acid, zonse zomwe zimapezeka mu ma persimmon, ndizothandiza pakuchepetsa kuthamanga kwa magazi, komwe kumayambitsa matenda amtima (,,).

Ma Persimmons amakhala ndi flavonoid antioxidants ndi ma tannins, omwe amapindulitsa thanzi la mtima pochepetsa kuthamanga kwa magazi, kutsitsa kutupa komanso kuchepa kwama cholesterol.

4. Zitha Kukuthandizani Kuchepetsa Kutupa

Zinthu monga matenda amtima, nyamakazi, shuga, khansa ndi kunenepa kwambiri zonse zimalumikizidwa ndi kutupa kosatha.

Mwamwayi, kusankha zakudya zomwe zili ndi mankhwala ochepetsa kutupa kungathandize kuchepetsa kutupa komanso kuchepetsa chiopsezo cha matenda.

Ma Persimmon ndi gwero labwino kwambiri la antioxidant vitamini C. M'malo mwake, persimmon imodzi imakhala ndi 20% ya chakudya chofunikira tsiku lililonse.

Vitamini C amathandiza kuteteza maselo kuti asawonongeke chifukwa cha zopitilira muyeso ndikulimbana ndi kutupa mthupi.

Vitamini C amachepetsa kuwonongeka kwaulere mwa kupatsa ma elekitironi ma molekyulu osakhazikikawa, motero kuwachepetsera ndi kuwalepheretsa kuvulaza kwina.

C-reactive protein ndi interleukin-6 ndizinthu zopangidwa ndi thupi poyankha kutupa.

Kafukufuku wamasabata asanu ndi atatu mwa anthu onenepa kwambiri a 64 adapeza kuti kuwonjezera pa 500 mg wa vitamini C kawiri tsiku lililonse kumachepetsa kuchuluka kwa mapuloteni othandizira C ndi interleukin-6 ().

Kuphatikiza apo, kafukufuku wamkulu adalumikiza kudya kwa vitamini C wambiri pakuchepetsa chiwopsezo cha zotupa monga matenda amtima, kansa ya prostate ndi matenda ashuga (,,).

Ma Persimmon amakhalanso ndi carotenoids, flavonoids ndi vitamini E, onse omwe ndi ma antioxidants omwe amalimbana ndi kutupa mthupi (,,).

Ma Persimmon ali ndi vitamini C wamphamvu kwambiri, yomwe imathandiza kuchepetsa kutupa, komwe kumayambitsa matenda ambiri.

5. Wolemera mu CHIKWANGWANI

Kukhala ndi mafuta ambiri m'thupi, makamaka "oyipa" a LDL cholesterol, kumatha kuwonjezera ngozi ya matenda a mtima, sitiroko ndi matenda amtima.

Zakudya zomwe zimasungunuka kwambiri, monga zipatso ndi ndiwo zamasamba, zitha kuthandiza kuchepetsa kuchuluka kwama cholesterol pothandiza thupi kutulutsa zochulukirapo.

Ma Persimmon ndi zipatso zazitali kwambiri zomwe zawonetsedwa kuti zimachepetsa ma cholesterol a LDL.

Kafukufuku wina adapeza kuti achikulire omwe amadya ma cookie okhala ndi persimmon fiber katatu patsiku kwa masabata 12 adakumana ndi kuchepa kwakukulu kwa LDL cholesterol, poyerekeza ndi omwe amadya mipiringidzo yomwe ilibe persimmon fiber ().

CHIKWANGWANI ndichofunikanso kutuluka m'matumbo pafupipafupi ndipo chitha kuthandiza kuchepetsa shuga wambiri.

Zakudya zosungunuka ngati michere monga ma persimmon amachepetsa kagayidwe kake kagayidwe kake ndi kuyamwa kwa shuga, zomwe zimathandiza kupewa zishuga zamagazi.

Kafukufuku mwa anthu 117 omwe ali ndi matenda a shuga adawonetsa kuti kuchuluka kwa zakudya zosungunuka zomwe zidasungunuka kudapangitsa kusintha kwakukulu m'magazi a shuga ().

Kuphatikiza apo, ma fiber amathandizira kutulutsa mabakiteriya "abwino" m'matumbo mwanu, omwe amatha kusokoneza thanzi lanu komanso thanzi lanu lonse ().

Zakudya zopatsa mphamvu monga ma persimmon zitha kuthandiza kuchepetsa mafuta m'thupi, kuchepetsa kuchuluka kwa shuga m'magazi ndikusunga dongosolo lanu logaya chakudya.

6. Thandizani Masomphenya Oyera

Ma Persimmon amapereka mavitamini A ambiri ndi ma antioxidants omwe amafunikira thanzi la diso.

M'malo mwake, persimmon imodzi imapereka 55% ya mavitamini A.

Vitamini A imathandizira magwiridwe antchito am'mimbamo ya conjunctival ndi cornea. Kuphatikiza apo, ndichofunikira mu rhodopsin, puloteni yofunikira pakuwona bwino ().

Ma Persimmon amakhalanso ndi lutein ndi zeaxanthin, omwe ndi ma carotenoid antioxidants omwe amalimbikitsa kuwona kwabwino.

Zinthu izi zimapezeka m'miyeso yayikulu kwambiri m'diso, kumbuyo kwa diso.

Zakudya zolemera mu lutein ndi zeaxanthin zitha kuchepetsa ngozi yamatenda ena amaso, kuphatikiza kuchepa kwa macular okalamba, matenda omwe amakhudza diso ndipo amatha kuyambitsa masomphenya ().

M'malo mwake, kafukufuku mwa anthu opitilira 100,000 adapeza kuti omwe amadya kwambiri lutein ndi zeaxanthin ali ndi chiopsezo chotsika ndi 40% chokhala ndi vuto lakukhala ndi zaka zakubadwa kuposa omwe samadya pang'ono ().

Ma persimmon ali ndi vitamini A wambiri, lutein ndi zeaxanthin - zonse zopatsa thanzi zomwe zimathandizira masomphenya athanzi.

7. Zosangalatsa komanso Zosavuta Kuonjezera Pazakudya Zanu

Ma Persimmon amatha kuwonjezeredwa pazakudya zosiyanasiyana kuti akhale ndi chakudya chowonjezera.

Zipatsozi zimatha kusangalatsidwa mwatsopano ngati chotupitsa kapena chogwiritsa ntchito maphikidwe okoma. M'malo mwake, amaphatikizana bwino kwambiri ndi zakudya zokoma komanso zokoma.

Nazi njira zina zowonjezera ma persimmon pazakudya zanu:

• Kagawani ma persimmon pa saladi kuti muwonjezere kokoma.
• Pamwamba pa yoghurt yam'mawa kapena oatmeal wanu ndi persimmon watsopano kapena wophika kuti mukhale wokoma mwachilengedwe.
• Wotchera ma persimmons mu uvuni ndikudzaza uchi ndi mchere wokoma komanso wathanzi.
• Sakanizani persimmon wouma kapena watsopano mu muffin, mkate kapena keke kusakaniza.
• Sakanizani ndi zipatso ndi zipatso za saladi wa zipatso zokoma.
• Lembani persimmon ndipo mutumikire ndi Brie wophika mkate wokoma.
• Kuphika ma persimmon ndi nkhuku kapena nyama kuti mukhale osakaniza mwapadera.
• Ponyani ma persimm achisanu muzakudya zomwe mumakonda za smoothie zowonjezera zowonjezera.
• Kagawani ma persimmon owuma mu uvuni kuti apange zipatso zachilengedwe.

Mutha kugula ma persimmon owuma pa intaneti.

Mfundo Yofunika Kwambiri

Ma Persimmon ndi zipatso zokoma, zosunthika zodzaza ndi mavitamini, michere, fiber ndi mankhwala opindulitsa.

Kuphatikiza apo, atha kulimbikitsa thanzi la mtima, kuchepetsa kutupa, kuthandizira masomphenya athanzi ndikusunga dongosolo lanu logaya chakudya kukhala labwino.

Kuphatikiza apo, ndizokoma ndipo zimaphatikizana bwino ndi zakudya zambiri.

Ndi maubwino onse omwe ma persimmon amapereka, kuwonjezera zipatso zokoma pazakudya zanu sikuyenera kukhala kovuta.