Chivwende 101: Zowona Zakudya Zabwino ndi Ubwino Wathanzi

Zamkati

• Mfundo Zakudya Zakudya
• Ma carbs
• Zingwe
• Momwe Mungadulire: Chivwende
• Mavitamini ndi Mchere
• Zomera Zina Zomera
• Kutulutsa
• Lycopene
• Ubwino Waumoyo Wa Mavwende
• Kutsika kwa Magazi
• Kuchepetsa Kutsutsana kwa Insulin
• Kuchepetsa Kuchepetsa Minofu Mukatha Kuchita Masewera Olimbitsa Thupi
• Zotsatira Zoyipa
• Ziwengo
• FODMAPs
• Mfundo Yofunika Kwambiri

Chivwende (Citrullus lanatus) ndi zipatso zazikulu, zotsekemera zoyambira kumwera kwa Africa. Zimakhudzana ndi cantaloupe, zukini, dzungu, ndi nkhaka.

Chivwende chodzaza madzi ndi michere, chili ndi ma calories ochepa, ndipo chimatsitsimutsa mwapadera.

Kuphatikiza apo, ndimadyetsa abwino a citrulline ndi lycopene, mitundu iwiri yamphamvu yazomera.

Vwende lokoma limeneli limatha kukhala ndi maubwino angapo azaumoyo, kuphatikiza kuthamanga kwa magazi, kuchepa kwa mphamvu ya insulin, komanso kuchepa kwa minofu.

Ngakhale mavwende amadyedwa mwatsopano, amathanso kuzizidwa, kupangidwa kukhala madzi, kapena kuwonjezeredwa ku smoothies.

Nkhaniyi ikukuwuzani zonse zomwe muyenera kudziwa za chivwende.

Mfundo Zakudya Zakudya

Chivwende chimakhala ndimadzi (91%) ndi carbs (7.5%). Amapereka pafupifupi mapuloteni kapena mafuta ndipo ndi ochepa kwambiri.

Zakudya mu chikho cha 2/3 (magalamu 100) a mavwende aiwisi ndi ():

• Ma calories: 30
• Madzi: 91%
• Mapuloteni: 0.6 magalamu
• Ma carbs: 7.6 magalamu
• Shuga: 6.2 magalamu
• CHIKWANGWANI: 0.4 magalamu
• Mafuta: 0.2 magalamu

Ma carbs

Chivwende chimakhala ndi magalamu 12 a carbs pa chikho chilichonse (152 magalamu).

Ma carbs ndi shuga osavuta, monga glucose, fructose, ndi sucrose. Chivwende chimaperekanso kachilombo kochepa.

Glycemic index (GI) - muyeso wa momwe zakudya zimakweretsera shuga msanga mukamadya - mavwende amakhala pakati pa 72-80, omwe ndi okwera (2).

Komabe, mavwende aliwonse amakhala ochepa mu carbs, chifukwa chake kudya sikungakhudze kwambiri shuga wamagazi.

Zingwe

Vwende ndi gwero labwino la ulusi, limangopereka magalamu 0,4 pa chikho cha 2/3 (magalamu 100).

Komabe, chifukwa cha zomwe zili ndi fructose, zimawerengedwa kuti ndizokwera kwambiri mu FODMAPs, kapena zopatsa mphamvu zazakudya zazifupi ().

Kudya kwambiri fructose kumatha kubweretsa zovuta m'mimba mwa anthu omwe sangathe kuwameza, monga omwe ali ndi fructose malabsorption ().

Vwende ndiloperewera kwambiri ndipo limakhala ndimadzi ambiri komanso shuga wosavuta. Mulinso ma FODMAP, omwe amachititsa mavuto m'mimba mwa anthu ena.

Momwe Mungadulire: Chivwende

Mavitamini ndi Mchere

Chivwende ndi gwero labwino la vitamini C komanso gwero labwino la mavitamini ndi michere yambiri.

• Vitamini C. Antioxidant iyi ndiyofunikira pakhungu la khungu komanso chitetezo chamthupi (,).
• Potaziyamu. Mchere uwu ndikofunikira pakuwongolera kuthamanga kwa magazi komanso thanzi la mtima ().
• Mkuwa. Mchere uwu umapezeka kwambiri mu zakudya zazomera ndipo nthawi zambiri umasowa zakudya zakumadzulo ().
• Vitamini B5. Amadziwikanso kuti pantothenic acid, vitamini iyi imapezeka pafupifupi muzakudya zonse pamlingo winawake.
• Vitamini A. Chivwende chimakhala ndi beta carotene, yomwe thupi lanu limatha kusintha kukhala vitamini A.

Mavwende ndi gwero labwino la vitamini C ndipo amakhala ndi potaziyamu, mkuwa, vitamini B5, ndi vitamini A (wochokera ku beta carotene).

Zomera Zina Zomera

Vwende ndi gwero loipa la ma antioxidants poyerekeza ndi zipatso zina ().

Komabe, ndi olemera mu amino acid citrulline ndi antioxidant lycopene, yomwe ili ndi maubwino ambiri azaumoyo (10).

Kutulutsa

Chivwende ndi chakudya chodziwika bwino kwambiri cha amino acid citrulline. Mtengo wapamwamba kwambiri umapezeka mu nthiti yoyera yomwe imazungulira thupi (,, 12).

Thupi lanu, citrulline imasandulika kukhala amino acid arginine wofunikira.

Onse citrulline ndi arginine amatenga gawo lofunikira pakuphatikizika kwa nitric oxide, yomwe imathandizira kutsitsa kuthamanga kwa magazi mwakuchepetsa komanso kumasula mitsempha yanu ().

Arginine ndiyofunikanso pazinthu zambiri - monga mapapu anu, impso, chiwindi, chitetezo cha mthupi komanso njira zoberekera - ndipo zawonetsedwa kuti zimathandizira kuchiritsa kwa zilonda (,,).

Kafukufuku akuwonetsa kuti madzi a mavwende ndi gwero labwino la citrulline ndipo amatha kukweza magazi ambiri a citrulline ndi arginine kwambiri (,, 18).

Ngakhale chivwende ndi chimodzi mwazinthu zabwino kwambiri zopangira citrulline, muyenera kudya makapu 15 (2.3 kg) nthawi imodzi kuti mukwaniritse Reference Daily Intake (RDI) ya arginine ().

Lycopene

Mavwende ndi gwero lodziwika bwino kwambiri la lycopene, antioxidant wamphamvu yemwe amachititsa utoto wake wofiira (,,, 23).

M'malo mwake, chivwende chatsopano ndimtundu wabwino wa lycopene kuposa tomato ().

Kafukufuku waumunthu akuwonetsa kuti madzi atsopano a mavwende ndi othandiza pakukweza magazi m'magazi a lycopene ndi beta carotene ().

Thupi lanu limagwiritsa ntchito lycopene pamlingo winawake kupanga beta carotene, yomwe imasandulika vitamini A.

Chivwende ndi gwero labwino la amino acid citrulline ndi antioxidant lycopene, yomwe imagwira ntchito zofunika mthupi lanu.

Ubwino Waumoyo Wa Mavwende

Mavwende ndi madzi ake amalumikizidwa ndi maubwino angapo azaumoyo.

Kutsika kwa Magazi

Kuthamanga kwa magazi ndichowopsa chachikulu cha matenda osachiritsika komanso kufa msanga ().

Chivwende ndi gwero labwino la citrulline, lomwe limasandulika arginine mthupi lanu. Amino acid onsewa amathandizira kupanga nitric oxide kupanga.

Nitric oxide ndi molekyulu ya gasi yomwe imapangitsa kuti timinyewa tating'onoting'ono tomwe timazungulira mitsempha yanu kuti tisangalale ndikuchepetsa. Izi zimapangitsa kuchepa kwa magazi ().

Kuwonjezera mavwende kapena madzi ake kumatha kuchepetsa kuthamanga kwa magazi komanso kuwuma kwa magazi mwa anthu omwe ali ndi kuthamanga kwa magazi (,,,).

Kuchepetsa Kutsutsana kwa Insulin

Insulini ndi mahomoni ofunikira m'thupi lanu ndipo amatenga nawo gawo poyang'anira shuga wamagazi.

Kukana kwa insulini ndi komwe maselo anu amalimbana ndi zotsatira za insulin. Izi zitha kubweretsa kuchuluka kwa shuga wamagazi ndipo zimalumikizidwa ndi matenda amadzimadzi komanso mtundu wa 2 shuga.

Madzi a mavwende ndi kudya kwa arginine kumalumikizidwa ndi kuchepa kwa insulin kukana m'maphunziro ena (,,).

Kuchepetsa Kuchepetsa Minofu Mukatha Kuchita Masewera Olimbitsa Thupi

Kupweteka kwa minofu ndi gawo lodziwika bwino lazochita zolimbitsa thupi.

Kafukufuku wina adawonetsa kuti msuzi wa mavwende ndi othandiza pakuchepetsa kupweteka kwa minofu kutsatira masewera olimbitsa thupi ().

Kafukufuku wamsuzi wa mavwende (kapena citrulline) ndikuchita masewera olimbitsa thupi kumapereka zotsatira zosakanikirana. Kafukufuku wina sanapeze zotsatira, pomwe wina adawona kuti ntchito ikuyenda bwino mwa osaphunzitsidwa - koma osaphunzitsidwa bwino - anthu (,).

Chivwende chimatha kuchepetsa kuthamanga kwa magazi komanso kukana kwa insulin mwa anthu ena. Amagwirizananso ndi kuchepa kwa minofu pambuyo pochita masewera olimbitsa thupi.

Zotsatira Zoyipa

Chivwende chimaloledwa bwino ndi anthu ambiri.

Komabe, zimatha kuyambitsa zovuta zina kapena mavuto am'mimba mwa anthu ena.

Ziwengo

Matenda a mavwende ndi osowa ndipo kawirikawiri amagwirizanitsidwa ndi matenda opatsirana pakamwa mwa anthu omwe amazindikira mungu (,).

Zizindikiro zimaphatikizapo kuyamwa pakamwa ndi pakhosi, komanso kutupa kwa milomo, pakamwa, lilime, pakhosi, ndi / kapena makutu (39).

FODMAPs

Chivwende chimakhala ndi fructose yambiri, mtundu wa FODMAP womwe anthu ena samadya kwathunthu.

FODMAPs monga fructose imatha kubweretsa zovuta m'mimba, monga kuphulika, mpweya, kukokana m'mimba, kutsegula m'mimba, ndi kudzimbidwa.

Anthu omwe amazindikira ma FODMAP, monga omwe ali ndi vuto la matumbo (IBS), ayenera kuganizira kupewa mavwende.

Matupi a mavwende ndi osowa koma alipo. Chipatso ichi chimakhalanso ndi FODMAPs, zomwe zimatha kubweretsa zovuta m'mimba.

Mfundo Yofunika Kwambiri

Chivwende ndi chipatso chopatsa thanzi.

Amadzaza ndi citrulline ndi lycopene, mitundu iwiri yamphamvu yazomera yolumikizidwa ndi kutsika kwa magazi, thanzi la kagayidwe kachakudya, ndikuchepetsa kupweteka kwa minofu mutatha kuchita masewera olimbitsa thupi.

Zowonjezera, ndi zotsekemera, zokoma, komanso zodzaza ndi madzi, zomwe zimapangitsa kuti zizisungunuka bwino.

Kwa anthu ambiri, mavwende ndiwowonjezera kuchakudya chabwino.