Ubwino Waumoyo wa 9 wa Pomelo (ndi Momwe Mungadye)

Zamkati

• 1. Wopatsa thanzi kwambiri
• 2. Yodzaza ndi fiber
• 3. Angalimbikitse kuwonda
• 4. Wolemera ma antioxidants
• 5. Limbikitsani thanzi la mtima
• 6. Atha kukhala ndi zinthu zotsutsana ndi ukalamba
• 7. Atha kukhala antibacterial komanso antifungal
• 8. Muthane ndi ma cell a khansa
• 9. Zosavuta kuwonjezera pazakudya zanu
• Mfundo yofunika

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

Pomelo ndi chipatso chachikulu cha citrus cha ku Asia chomwe chimagwirizana kwambiri ndi manyumwa.

Amapangidwa ngati misozi ndipo amakhala ndi mnofu wobiriwira kapena wachikasu komanso nthiti yolimba, yotumbululuka. Imatha kukula ngati kantalupu kapena yokulirapo.

Pomelo amakoma mofanana ndi zipatso zamphesa, koma ndimakoma.

Lili ndi mavitamini, michere, ndi ma antioxidants angapo omwe amapangitsa kuti muzidya bwino.

Nawa maubwino 9 azaumoyo a pomelo, kuphatikiza momwe mungawonjezere mosavuta pazakudya zanu.

1. Wopatsa thanzi kwambiri

Pomelo ali ndi mavitamini ndi michere yambiri ndipo ndi gwero labwino kwambiri la vitamini C.

Pomelo wina wosenda (pafupifupi ma ola 21 kapena 610 magalamu) ali ndi ():

• Ma calories: 231
• Mapuloteni: 5 magalamu
• Mafuta: 0 magalamu
• Ma carbs: Magalamu 59
• CHIKWANGWANI: 6 magalamu
• Riboflavin: 12.6% ya Daily Value (DV)
• Thiamine: 17.3% ya DV
• Vitamini C: 412% ya DV
• Mkuwa: 32% ya DV
• Potaziyamu: 28% ya DV

Chipatso chimodzi chimanyamula vitamini C wamasiku angapo, chopatsa mphamvu chopewera chitetezo chomwe chimathandiza kupewa kuwonongeka kwa ma cell kuchokera kuzinthu zowopsa zotchedwa free radicals ().

Pomelo alinso ndi mavitamini ndi michere yambiri, kuphatikiza potaziyamu, yomwe imathandizira kuwongolera kuchuluka kwa madzi ndi kuthamanga kwa magazi ().

Kuphatikiza apo, pomelo imakhala ndi mavitamini ndi michere ingapo.

Pomelo ali ndi vitamini C ndi potaziyamu wochuluka kwambiri ndipo ali ndi mavitamini ndi michere yambiri, komanso zomanga thupi ndi michere.

2. Yodzaza ndi fiber

Pomelo imodzi imapereka magalamu 6 a fiber. Anthu ambiri amayenera kupeza magalamu 25 a fiber tsiku lililonse, chifukwa chake chipatso chake ndi njira yabwino kwambiri yokuthandizani kukwaniritsa zosowa zanu ().

Ndizolemera kwambiri pazinthu zosasungunuka, zomwe zimathandizira kuwonjezera zochulukirapo kupondapo ndikupewa kudzimbidwa ().

Zida zamankhwala zimathandizanso ngati chakudya cha mabakiteriya athanzi m'matumbo mwanu ().

Kuphatikiza apo, ulusi wazipatso, monga wa pomelo, umalumikizidwa ndi kukhathamira kwa mafupa, kukonza kwakanthawi kwakanthawi, kutukuka m'matumbo ndi thanzi laubongo, komanso kuchepa kwa matenda ena azovuta ().

Pomelo imodzi imanyamula magalamu 6 a fiber. CHIKWANGWANI chitha kuthandizira kuwonjezera zochulukirapo m'makeke anu, kudyetsa mabakiteriya athanzi, ndikulimbikitsa kukhala ndi thanzi labwino.

3. Angalimbikitse kuwonda

Pomelo atha kukuthandizani kuti muchepetse kunenepa.

Pomelo wina wosenda (pafupifupi ma ola 21 kapena magalamu 610) amakhala ndi zopatsa mphamvu zokwana 230, zomwe ndi nambala yochepa kwambiri ya chakudya chochuluka chonchi.

Kudya zakudya zochepa zopatsa mphamvu kungakuthandizeni kukhala ndi mafuta ochepa ().

Kuphatikiza apo, pomelo imakhala ndi mapuloteni ndi fiber, zonse zomwe zingakuthandizeni kuti mukhalebe okhutira kwanthawi yayitali.

Zakudya zonse zamapuloteni komanso fiber zimathandizira kukhutitsidwa. Chifukwa chake, zitha kukhala zosavuta kuti muchepetse kudya kwama kalori ndikuchepetsa thupi posankha zakudya izi ().

Zipatso za Pomelo ndizochepa kwambiri chifukwa cha kukula kwake kwakukulu ndipo zimakhala ndi mapuloteni ndi ma fiber - zonsezi zomwe zingakuthandizeni kuti mukhale ndi nthawi yayitali.

4. Wolemera ma antioxidants

Pomelo yadzaza ndi ma antioxidants, omwe amatha kuthandiza kupewa ndikusintha kuwonongeka kwa ma cell komwe kumayambitsidwa ndi zopitilira muyeso zaulere.

Zowonjezera zaulere ndi mankhwala omwe amapezeka m'chilengedwe komanso chakudya. Amatha kubweretsa mavuto azaumoyo komanso matenda osachiritsika akamakula mthupi lanu ().

Pomelo sikuti imangokhala ndi 400% ya DV ya vitamini C, antioxidant yamphamvu, komanso imanyamula mankhwala ena angapo a antioxidant.

Ma antioxidants akulu mu pomelo ndi naringenin ndi naringin, onse omwe amapezeka zipatso za zipatso ().

Kuphatikiza apo, pomelos amakhala ndi lycopene, anti-inflammatory antioxidant yomwe imapezekanso mu tomato (,).

Ubwino wake wa pomelos, monga anti-ukalamba komanso thanzi lamtima, amadziwika kuti ali ndi antioxidant.

Ma Pomelos amakhala ndi ma antioxidants ambiri, kuphatikiza vitamini C, naringenin, naringin, ndi lycopene, yomwe imatha kupereka maubwino osiyanasiyana azaumoyo.

5. Limbikitsani thanzi la mtima

Pomelos amalimbikitsa thanzi la mtima pochepetsa cholesterol ndi triglycerides, mafuta awiri amwazi omwe amalumikizidwa ndi matenda amtima.

Kafukufuku wamasiku 21 m'makoswe adapeza kuti kuwonjezera ndi pomelo yotulutsa kumachepetsa milingo ya triglyceride mpaka 21%, cholesterol yonse mpaka 6%, ndi cholesterol cha LDL (choyipa) mpaka 41% ().

Kafukufuku wina adawonetsa kuti pomelo imatha kuchepetsa mafuta amwaziwa poletsa mafuta omwe amapezeka mchakudya kuti asalowe mthupi lonse ().

Komabe, kafukufuku wambiri mwa anthu amafunikira kuti tipeze kulumikizana pakati pa zipatso za pomelo ndi thanzi la mtima.

Dziwani kuti muyenera kupewa pomelo ngati mukumwa mankhwala osokoneza bongo a cholesterol.

Monga zipatso zamphesa, pomelos mumakhala mankhwala omwe amatchedwa furanocoumarins, omwe amatha kukhudza kagayidwe kazitsulo ().

Kuchotsa kwa Pomelo kwawonetsedwa kuti kumachepetsa kuchuluka kwamafuta m'magazi pamaphunziro a nyama, koma kafukufuku wambiri mwa anthu amafunikira. Ngati mukumwa mankhwala osokoneza bongo, muyenera kupewa pomelo.

6. Atha kukhala ndi zinthu zotsutsana ndi ukalamba

Chifukwa cha kuchuluka kwake kwa antioxidant, pomelo imatha kukhala ndi zovuta zotsutsana ndi ukalamba.

Antioxidants, kuphatikiza vitamini C, zitha kuthandiza kupewa kuwonongeka kwa khungu chifukwa cha zopweteketsa zaulere, kukuthandizani kukhalabe achichepere ().

Pomelo amathanso kuchepetsa mapangidwe azakudya zotsogola za glycation (AGEs), zomwe zimayambitsidwa ndi kuchuluka kwa shuga m'magazi (,).

AGEs amathandizira kukalamba poyambitsa kusintha kwa khungu, kusayenda bwino, komanso masomphenya ndi mavuto a impso - makamaka kwa anthu omwe ali ndi matenda a shuga amtundu wachiwiri (,).

Komabe, kafukufuku wina wapa chubu loyesa anapeza kuti pomelo yotulutsa idachepetsa kwambiri kuchuluka kwa zaka zomwe zidapangidwa atakumana ndi shuga ().

Kuphatikiza apo, mafuta ofunikira ochokera pakhungu la pomelo ali ndi ma antioxidants ambiri ndipo amatha kuchepetsa kupanga kwa melanin pakhungu, zomwe zitha kuthandiza kupewa kupindika ndi ma sunspots ().

Pomelo atha kukhala ndi zinthu zotsutsana ndi ukalamba chifukwa cha antioxidant yake komanso kuthekera kochepetsa mapangidwe a AGEs.

7. Atha kukhala antibacterial komanso antifungal

Pomelo amathanso kukhala ndi ma antibacterial ndi ma antifungal, ngakhale kafukufuku wambiri pazotsatira izi wagwiritsa ntchito mafuta ofunikira opangidwa ndi pomelo peel.

Pakafukufuku umodzi woyesera, pomelo mafuta ofunikira amachepetsa kukula kwa mabakiteriya pamagalasi ofewa ().

Kafukufuku wina adawona kuti pomelo mafuta ofunikira amaphedwa Penicillium expansum, bowa womwe umatha kupanga mankhwala osokoneza bongo, makamaka kuposa lalanje, laimu, kapena mafuta a mandimu ().

Ngakhale chipatso chomwecho chitha kudzitama ndi zina mwazida za antibacterial ndi antifungal, kafukufuku wina amafunika.

Chifukwa mafuta ofunikira amakhala ochulukirapo, simuyenera kuwadyetsa, ndipo amayenera kutsukidwa bwino musanawagwiritse ntchito pakhungu lanu.

Mafuta ofunikira a Pomelo ndi antibacterial komanso antifungal. Komabe, kufufuza kwina kumafunikira kuti mumvetsetse ngati chipatsocho chimapindulitsa.

8. Muthane ndi ma cell a khansa

Pomelo amathanso kuthandiza kupha ma cell a khansa ndikupewa kufalikira kwa khansa.

Kafukufuku wina wama mbewa adapeza kuti pomelo peel amachotsa kukula kwa chotupa, adalimbitsa chitetezo chamthupi, ndikupha ma cell a khansa ().

Kafukufuku wofananako adawona kuti chotsitsa chopangidwa ndi masamba a pomelo chidapha ma cell a khansa yapakhungu mu mbewa ().

Kuphatikiza apo, naringenin - imodzi mwazomwe zimayambitsa ma antioxidants mu pomelo - yawonetsedwa kuti ipha ma cell a khansa ya prostate ndi kapamba, komanso ikuchepetsa kufalikira kwa khansa yamapapo m'maphunziro a test-tube (,,).

Komabe, kafukufuku wambiri mwa anthu amafunikira kuti timvetsetse momwe pomelo amathandizira pa khansa.

Pomaliza, ndikofunikira kukumbukira kuti pomelo zipatso zili ndi zocheperako kwambiri pazomwe zimatha kupha khansa kuposa mafomu omwe amagwiritsidwa ntchito m'maphunziro.

Kuchokera kwa masamba a pomelo ndi masamba awonetsedwa kuti amapha ma cell a khansa ndikuletsa kufalikira kwa khansa m'maphunziro oyeserera. Komabe, kafukufuku wambiri mwa anthu amafunikira kuti timvetsetse momwe zipatso za pomelo zimakhudzira khansa.

9. Zosavuta kuwonjezera pazakudya zanu

Pomelo ndikosavuta kuwonjezera pazakudya zanu.

Mutha kugula pomelo watsopano pamsika waku Asia, ndipo pomelo wouma amapezeka pa intaneti.

Ngakhale pomelo wouma amagwiritsidwa ntchito popangira maswiti kapena kudyedwa ngati maswiti m'maiko ena aku Asia, ndi opatsa mphamvu kwambiri ndipo amawonjezera shuga kuposa pomelo watsopano.

Kuti musamalire pomelo, dulani mainchesi (2.5 cm) kuchokera kumapeto kwa chipatsocho. Kenako dulani zingwe zazitali zazitali mainchesi (2.5 cm) m'kakhungu kakang'ono mozungulira mwake.

Chotsani chigawocho pogwiritsa ntchito izi.

Mukasenda khungu, mutha kugawa zipatso zotsalazo mosavuta m'magawo. Monga zipatso zina za citrus, pomelo zipatso zimagawika m'magawo ndi kansalu koyera, koyera, kolimba - kotchedwa pith - komwe kumapangitsa kukhala kosavuta kupatukana.

Pomelo atha kudyedwa okha ngati chotupitsa kapena kugwiritsidwa ntchito m'malo mwa zipatso zina za zipatso mu maphikidwe. Zimathandizanso kuwonjezera pa saladi.

Pomelo ndiyosavuta kutulutsa ndipo itha kudyedwa yokha kapena kugwiritsidwa ntchito m'maphikidwe. Pomelo wouma amakhala ndi shuga wambiri ndi ma calories kuposa pomelo wosaphika.

Mfundo yofunika

Pomelo ndi chipatso chopatsa thanzi kwambiri chomwe chimakhala ndi ma calories ochepa komanso chodzaza ndi mavitamini, michere, ndi ma antioxidants.

Mulinso CHIKWANGWANI ndi mapuloteni, omwe angakuthandizeni kuti mukhalebe okwanira nthawi yayitali.

Ngakhale ili ndi zabwino zambiri zomwe zingapindule nawo, kafukufuku wambiri mwa anthu amafunikira kuti mumvetsetse zovuta zake.

Ponseponse, zipatso za pomelo ndizowonjezera, zowonjezera kuwonjezera pazakudya zanu.