Mapindu Apamwamba 9 Othandizira Kudya Chivwende

Zamkati

• 1. Amakuthandizani Kusamba Madzi
• 2. Muli Zakudya Zam'mimba ndi Zomera Zopindulitsa
• Vitamini C
• Ma Carotenoids
• Lycopene
• Cucurbitacin E
• 3. Muli Mankhwala Omwe Angathandize Kuteteza Khansa
• 4. Limbikitsani Thanzi La Mtima
• 5. Mulole Kuchepetsa Kutupa ndi Kupanikizika kwa Oxidative
• 6. Zitha Kuthandizira Kuteteza Kusintha Kwa Macular
• 7. Atha Kuthandiza Kuchepetsa Kupweteka Kwa Minofu
• 8. Ndi Ubwino Khungu ndi Tsitsi
• 9. Zitha Kusintha Kukula Kwa Zakudya
• Mfundo Yofunika Kwambiri
• Momwe Mungadulire: Chivwende

Chivwende ndi chipatso chokoma ndi chotsitsimutsa chomwe ndichonso kwa inu.

Muli ma calories okwana 46 pa chikho chimodzi koma muli vitamini C, vitamini A ndi mankhwala ambiri athanzi.

Nawa maubwino 9 apamwamba azaumoyo akudya mavwende.

1. Amakuthandizani Kusamba Madzi

Kumwa madzi ndi njira yofunika kwambiri yosungunulira thupi lanu.

Komabe, kudya zakudya zomwe zili ndi madzi ambiri kungathandizenso. Chosangalatsa ndichakuti chivwende ndi 92% madzi ().

Kuphatikiza apo, kuchuluka kwa madzi ndi chimodzi mwazifukwa zomwe zipatso ndi ndiwo zamasamba zimakuthandizani kuti mukhale okhuta.

Kuphatikiza kwamadzi ndi CHIKWANGWANI kumatanthauza kuti mukudya gawo labwino la chakudya chopanda ma calorie ambiri.

Chidule Chivwende chimakhala ndi madzi ambiri. Izi zimapangitsa kuti zizisungunuka komanso zimakuthandizani kuti mukhale okwanira.

2. Muli Zakudya Zam'mimba ndi Zomera Zopindulitsa

Malinga ndi zipatso, mavwende ndi amodzi mwa ma calories ochepa kwambiri - ma calories 46 okha pa chikho (154 magalamu). Ndizotsika kuposa zipatso zopanda shuga ngati zipatso (2).

Chikho chimodzi (154 magalamu) a chivwende chimakhalanso ndi michere yambiri, kuphatikiza mavitamini ndi michere iyi:

• Vitamini C: 21% ya Reference Daily Intake (RDI)
• Vitamini A: 18% ya RDI
• Potaziyamu: 5% ya RDI
• Mankhwala enaake a: 4% ya RDI
• Mavitamini B1, B5 ndi B6: 3% ya RDI

Chivwende chimakhalanso ndi carotenoids, kuphatikizapo beta-carotene ndi lycopene. Kuphatikiza apo, ili ndi citrulline, amino acid wofunikira.

Nayi mwachidule ma antioxidants ofunika kwambiri pa mavwende:

Vitamini C

Vitamini C ndi antioxidant yomwe imathandizira kupewa kuwonongeka kwama cell kuchokera kuzipangizo zaulere.

Ma Carotenoids

Carotenoids ndi gulu la mankhwala omwe amaphatikizapo alpha-carotene ndi beta-carotene, omwe thupi lanu limasandulika kukhala vitamini A.

Lycopene

Lycopene ndi mtundu wa carotenoid womwe sungasinthe kukhala vitamini A. antioxidant wamphamvuyu amapereka mtundu wofiira kubzala zakudya monga tomato ndi mavwende ndipo amalumikizidwa ndi maubwino ambiri azaumoyo.

Cucurbitacin E

Cucurbitacin E ndi chomera chokhala ndi antioxidant ndi anti-inflammatory effects. Vwende owawa, wachibale wa chivwende, amakhala ndi cucurbitacin E.

Chidule Vwende ndi chipatso chochepa kwambiri chokhala ndi michere yambiri, makamaka carotenoids, vitamini C ndi cucurbitacin E.

3. Muli Mankhwala Omwe Angathandize Kuteteza Khansa

Ochita kafukufuku aphunzira za lycopene ndi mitundu ina yazomera m'mavwende chifukwa chotsutsana ndi khansa.

Ngakhale kudya kwa lycopene kumalumikizidwa ndi chiopsezo chochepa cha mitundu ina ya khansa, zotsatira zake ndizosakanikirana. Kulumikizana kwamphamvu kwambiri pakadali pano kukuwoneka kuti kuli pakati pa lycopene ndi khansa yam'mimba ().

Zikuwoneka kuti zimachepetsa chiopsezo cha khansa pochepetsa insulin ngati kukula factor (IGF), puloteni yomwe imagawidwa m'magulu. Magulu apamwamba a IGF amalumikizidwa ndi khansa ().

Kuphatikiza apo, cucurbitacin E yafufuzidwa kuti imatha kuletsa kukula kwa chotupa (,).

Chidule Zina mwa mavwende, kuphatikizapo cucurbitacin E ndi lycopene, zawerengedwa kuti zitha kuteteza khansa, ngakhale zotsatira zake ndizosakanikirana.

4. Limbikitsani Thanzi La Mtima

Matenda a mtima ndi omwe amachititsa anthu kufa padziko lonse lapansi).

Zochita pamoyo, kuphatikizapo zakudya, zimachepetsa chiopsezo chanu chodwala matenda a mtima komanso kupwetekedwa mtima pochepetsa kuthamanga kwa magazi komanso kuchuluka kwama cholesterol.

Zakudya zingapo mu chivwende zimapindulitsanso thanzi la mtima.

Kafukufuku akuwonetsa kuti lycopene itha kuthandiza kuchepetsa cholesterol ndi kuthamanga kwa magazi. Zitha kuthandizanso kupewa kuwonongeka kwa okosijeni m'mafuta ().

Malinga ndi kafukufuku wa onenepa kwambiri, azimayi omwe atha msambo atatha msinkhu komanso amuna aku Finnish, ma lycopene amathanso kuchepetsa kuuma ndi makulidwe a makoma amitsempha (,).

Chivwende chimakhalanso ndi citrulline, amino acid yomwe imatha kukulitsa kuchuluka kwa nitric oxide mthupi. Nitric oxide imathandiza mitsempha yanu yamagazi kukula, yomwe imachepetsa kuthamanga kwa magazi ().

Mavitamini ndi mavitamini ena mu chivwende nawonso amathandiza mtima wanu. Izi zimaphatikizapo mavitamini A, B6, C, magnesium ndi potaziyamu ().

Chidule Chivwende chimakhala ndi zinthu zingapo zathanzi, kuphatikiza ma lycopene, citrulline ndi mavitamini ndi mchere wina.

5. Mulole Kuchepetsa Kutupa ndi Kupanikizika kwa Oxidative

Kutupa ndikoyambitsa kwambiri matenda ambiri.

Chivwende chingathandize kuchepetsa kutupa ndi kuwonongeka kwa okosijeni, chifukwa kuli kulemera kwa anti-inflammatory antioxidants lycopene ndi vitamini C ().

Pakafukufuku wa 2015, makoswe adadyetsedwa ndi mavwende kuti athandizire kudya zakudya zopanda thanzi. Poyerekeza ndi gulu lolamulira, adapanga mapuloteni ochepetsa C-othandizira komanso kupsinjika kwa oxidative ().

Pakafukufuku wakale, anthu adapatsidwa msuzi wa phwetekere wokhala ndi lycopene wokhala ndi vitamini C wowonjezera, zowunikira zawo zidatsika ndipo ma antioxidants adakwera. Chivwende chimakhala ndi lycopene komanso vitamini C ().

Monga antioxidant, lycopene itha kupindulitsanso thanzi laubongo. Mwachitsanzo, zingathandize kuchepetsa kuyamba ndi kukula kwa matenda a Alzheimer's (12).

Chidule Lycopene ndi vitamini C ndi anti-inflammatory antioxidants opezeka mu chivwende. Kutupa kumalumikizidwa ndi matenda ambiri okhalitsa.

6. Zitha Kuthandizira Kuteteza Kusintha Kwa Macular

Lycopene imapezeka m'magulu angapo amaso pomwe imathandizira kuteteza kuwonongeka kwa okosijeni ndi kutupa.

Zitha kupewanso kuchepa kwa makanda okhudzana ndi ukalamba (AMD). Ili ndi vuto lodziwika bwino lamaso lomwe lingayambitse khungu kwa achikulire ().

Udindo wa Lycopene monga antioxidant ndi anti-inflammatory compound ungathandize kuti AMD isapitirire kukula.

Kuti mumve zambiri zamomwe mungapangire kuti maso anu akhale athanzi, ganizirani kuwerenga Mavitamini 9 Ofunika Kwambiri pa Thanzi Labwino.

Chidule Lycopene itha kuthandiza kuti maso akhale athanzi komanso kuteteza motsutsana ndi kuchepa kwa makulidwe amakono (AMD) chifukwa cha antioxidant ndi anti-inflammatory properties.

7. Atha Kuthandiza Kuchepetsa Kupweteka Kwa Minofu

Citrulline, amino acid mu chivwende, imatha kuchepetsa kupweteka kwa minofu. Ikupezekanso ngati chowonjezera.

Chosangalatsa ndichakuti, madzi a mavwende amawoneka kuti amakulitsa kuyamwa kwa citrulline.

Kafukufuku wocheperako adapatsa othamanga madzi a mavwende, madzi a mavwende osakanikirana ndi citrulline kapena chakumwa cha citrulline. Zakumwa zonse za mavwende zidapangitsa kuchepa kwa minofu ndikuchepetsa msanga, poyerekeza ndi citrulline yokha ().

Ofufuzawo adayesetsanso kuyesa koyeserera, ndikufufuza momwe mayamwidwe amtundu wa citrulline amathandizira. Zotsatira zawo zikusonyeza kuti kuyamwa kwa citrulline kumakhala kothandiza kwambiri ikamadulidwa ngati gawo limodzi la madzi a mavwende.

Kafukufuku wina adayang'ananso kuthekera kwa citrulline kuti athe kupititsa patsogolo zolimbitsa thupi komanso magwiridwe antchito.

Pakadali pano, citrulline sikuwoneka kuti ikuthandizira kuchita zolimbitsa thupi mu ndalama zomwe mwaphunzira, komabe ndi gawo lofufuzira ().

Chidule Madzi a chivwende amatha kukhala ndi chakumwa chobwezeretsa mukatha kuchita masewera olimbitsa thupi. Citrulline itha kukhala kuti imayambitsa kuchepa kwa minofu.

8. Ndi Ubwino Khungu ndi Tsitsi

Mavitamini awiri mu chivwende - A ndi C - ndizofunikira pakhungu la khungu ndi tsitsi.

Vitamini C amathandiza thupi lanu kupanga collagen, protein yomwe imapangitsa khungu lanu kukhala lowoneka bwino komanso tsitsi lanu kukhala lolimba.

Vitamini A ndiyofunikanso pakhungu lathanzi chifukwa imathandizira kupanga ndikukonza maselo amkhungu. Popanda vitamini A wokwanira, khungu lanu limawoneka louma komanso lofooka.

Ma lycopene ndi beta-carotene amathanso kuthandizira kuteteza khungu lanu kuti lisapse ndi dzuwa ().

Chidule Mavitamini angapo mu mavwende ndi abwino kwa tsitsi lanu ndi khungu lanu. Zina zimathandiza kuti khungu lizikhala loyenda pomwe ena amateteza ku kutentha kwa dzuwa.

9. Zitha Kusintha Kukula Kwa Zakudya

Chivwende chimakhala ndi madzi ambiri komanso fiber yocheperako - zonsezi ndizofunikira kuti chimbudzi chikhale chathanzi.

CHIKWANGWANI chimatha kukupatsirani chopondapo chochuluka, pomwe madzi amathandizira kuti magayidwe anu am'mimba aziyenda bwino.

Kudya zipatso ndi ndiwo zamasamba zomwe zili ndi madzi ambiri, kuphatikiza mavwende, zitha kukhala zothandiza pakulimbikitsa matumbo.

Chidule CHIKWANGWANI ndi madzi ndizofunikira kuti chimbudzi chikhale chathanzi. Chivwende chimakhala ndi zonse ziwiri.

Mfundo Yofunika Kwambiri

Chivwende ndi chipatso chodabwitsa modabwitsa. Ili ndi madzi ambiri ndipo imaperekanso zakudya zina zambiri zofunika, kuphatikizapo lycopene ndi vitamini C.

Zakudyazi zimatanthauza kuti chivwende sichimangokhala chokoma chotsika kwambiri - chimakhalanso chabwino pa thanzi lanu.

Momwe Mungadulire: Chivwende