Nkhaka: Zathanzi Komanso Zotsitsimula

[lwptoc]

Nkhaka sizimangokoma kwambiri, komanso zimakhala zabwino pa thanzi lanu. Zotsatira zake pamavuto akhungu zimadziwika bwino kwambiri. Koma kodi mumadziwa kuti odwala matenda ashuga amatha kupindula ndi nkhaka? Mutha kupeza zonse zokhudzana ndi katundu ndi zakudya za nkhaka pano.

Nkhaka - chiyambi chodabwitsa

Nkhaka imachokera ku India, kumene mawonekedwe akutchire (Cucumis hystrix) adalimidwa zaka zikwi zapitazo. Kuchokera apa, chomera cha banja la gourd chinafalikira kumadera onse otentha a Old World.

Koma ngakhale kumpoto kwa Ulaya, inatha kumera poyerekezera ndi zomera zina za dzungu chifukwa imakhala yosalekerera kuzizira ndipo zipatso zake zakonzeka kukolola mofulumira kwambiri. Malinga ndi magwero, nkhaka inagonjetsa nyanja ya Mediterranean cha m'ma 200 BC. Chr.

Aroma akale adakondana kwambiri ndi masamba athanzi ndipo amalima mwachangu kwambiri. Mfumu ya Roma Tiberiyo amati ankakonda nkhaka kwambiri moti ankadya tsiku lililonse. Zitsanzo zomwe ankafuna kuti azichita zinkakulirakulira chaka chonse ndipo zimatetezedwa kuseri kwa makoma a galasi pa nyengo yoipa kotero kuti sankayenera kuchita popanda masamba omwe ankakonda ngakhale m'nyengo yozizira.

Nkhaka zakudya zofunika

Nkhaka yatsopano imakhala ndi madzi ambiri, imakhala ndi madzi 97 peresenti, choncho, ndiwo masamba omwe ali ndi madzi ambiri kuposa onse. Choncho amangopereka 12 kcal pa 100 magalamu a masamba. Pa 100 g ya nkhaka yatsopano/yaiwisi imakhala ndi michere iyi:

• 1.0.2 magalamu a mafuta
• 2.1 g mapuloteni
• 3.2 magalamu a chakudya
• 4.1 g CHIKWANGWANI

Mavitamini ndi mchere mu nkhaka

Pali smorgasbord yonse ya mavitamini ndi mchere mu nkhaka. Gome lathu lazakudya zopatsa thanzi, lomwe mungapeze mu PDF lotsatirali, likukuwonetsani zomwe izi ndi momwe mungakwaniritsire mlingo wovomerezeka watsiku ndi tsiku: Zakudya zopatsa thanzi, mavitamini, ndi mchere mu nkhaka.

Nkhaka ngati mankhwala

Malinga ndi kafukufuku waku India ku Yunivesite ya Jadavpur, nkhaka zakhala zikugwiritsidwa ntchito ngati mankhwala kwazaka masauzande ambiri. Mankhwala ake akhala akufotokozedwa kuyambira nthawi zakale. Sizipatso zokha zomwe zidagwiritsidwa ntchito, komanso mbali zina zonse za mbewu monga mbewu ndi masamba.

Mu chikhalidwe mankhwala wowerengeka m'mayiko ambiri, nkhaka akadali zofunika kwambiri lero. Mwachitsanzo, ku India, chimaonedwa kuti ndi chomera chofunikira kwambiri chothana ndi ukalamba komanso kuchiza matenda apakhungu monga kutentha ndi dzuwa. M'mankhwala achi China, masamba, tsinde, ngakhale mizu amagwiritsidwa ntchito pochiza matenda otsekula m'mimba ndi chinzonono komanso kuchotsa poizoni m'thupi.

Pankhani ya mankhwala a nkhaka, kafukufuku akadali wotsalira. Koma zatsimikiziridwa kale kuti nkhaka ili ndi antioxidant, antimicrobial, ndi antidiabetic properties ndipo imathandizanso kuyendetsa mafuta a magazi (triglycerides ndi cholesterol).

Kuonjezera apo, kafukufuku wina wasonyeza kuti nkhaka zimatsutsana ndi mapangidwe a makwinya ndipo zingakhale zothandiza kwambiri pa matenda a khungu.

Nkhaka kumatha kuchepa madzi m'thupi

Madzi ndi mankhwala amoyo. Ngati mumamwa pang'ono, mukhoza kudwala. Komabe, anthu amatsutsanabe kuti amwe mowa wochuluka bwanji. Malingana ndi German Society for Nutrition, pafupifupi malita amadzimadzi tsiku lililonse kwa akuluakulu ndi 2 l.

Anthu ambiri amadzifunsa kuti: Kodi ndingathe bwanji kumwa kwambiri padziko lapansi tsiku lililonse? Zowona zake ndizakuti, mpaka lita imodzi yamadzimadzi imatha kulowetsedwa kudzera muzakudya. Popeza nkhaka ndi madzi pafupifupi 1 peresenti, imatha kuchita zambiri kuti ipewe kutaya madzi m'thupi.

Mu 2013, ofufuza mu kafukufuku wazaka 10 pa yunivesite ya Bonn yokhudzana ndi anthu 442 a zaka zapakati pa 4 ndi 10 adatha kutsimikizira kwa nthawi yoyamba kuti madzi omwe amapezeka m'thupi amawonjezeka pamene zipatso ndi ndiwo zamasamba zambiri zimakhala. kudyedwa.

Ndi nkhaka motsutsana ndi kusunga madzi

"Botolo lamadzi lochokera kumunda wamasamba" silimangoletsa ludzu lodabwitsa, limakhalanso ndi zotsatira zowonongeka ndipo motero limathandiza kusunga madzi m'thupi, monga miyendo yolemera. Izi ndichifukwa choti nkhaka imabweretsanso ma electrolyte monga sodium, potaziyamu, calcium, ndi magnesium m'thupi, zomwe ndizofunikira kuti madzi azikhala bwino.

Mavitamini ndi mchere omwe amasungunuka mumadzi a nkhaka amatha kuyamwa mofulumira komanso mosavuta ndi thupi lathu chifukwa amangokhala m'mimba kwa nthawi yochepa kwambiri ndipo amapita mofulumira m'matumbo. Izi zimathandizira kuyamwa kwa zinthu za bioactive.

M'kati mwa izi, masambawo amatha kuthandizira kuchotsa poizoni, kuchepetsa mavuto a impso ndi chikhodzodzo, kulimbana ndi kudzimbidwa, kulimbana ndi rheumatism ndi gout ululu, ndi kulimbikitsa chitetezo cha mthupi kudzera m'matumbo a m'mimba.

Umu ndi momwe madzi a nkhaka amapangidwira

Kaya mankhwala achikhalidwe kapena mankhwala amakono a detox: madzi a nkhaka ndi amakono kwambiri. Chifukwa imatsitsimula modabwitsa komanso imakoma kwambiri. Komabe, popeza nkhaka "imangokoka" m'madzi, ndi zosakaniza zochepa chabe zomwe zimalowa m'madzi, kotero kuti mphamvu yowonongeka ya madzi a nkhaka imakhala chifukwa cha madzi okha kapena ginger yomwe ili nayo. Komabe, kafukufuku wasonyeza kuti madzi a nkhaka amatha kulimbana ndi chakumwa cha wothamanga aliyense.

Zosakaniza:

• 1 litre madzi
• Uc nkhaka
• ½ ndimu organic
• ½ tbsp ginger wodula bwino lomwe
• tsabola

Kukonzekera:

Mutatha kutsuka nkhaka ndi mandimu bwino, ziduleni mu magawo woonda ndikuzula masamba a timbewu.
Thirani madzi mumtsuko, onjezerani nkhaka ndi magawo a mandimu, masamba a timbewu tonunkhira, ndi ginger ndipo mulole madzi a nkhaka alowe mu furiji usiku wonse. Zina mwa zosakaniza zosungunuka m'madzi (monga vitamini C ndi B mavitamini) zimasamutsidwa kumadzi a nkhaka.
Mukhozanso kugwiritsa ntchito nkhaka kupanga smoothies zokoma. Poyerekeza ndi madzi a nkhaka, awa ali ndi ubwino waukulu kuti masamba onse amadyedwa ndipo mukhoza kupindula ndi chimbudzi cham'mimba.

Izi zimapangitsa nkhaka kukhala zolekerera

Ngati nkhaka zimayambitsa kuphulika, ndiye kuti zingakhale zopindulitsa blanch masamba kwa mphindi zingapo ndiyeno muzimutsuka m'madzi ozizira, kapena kukonzekera nkhaka zokometsera zokoma m'malo mwa saladi ya nkhaka.

Mavuto am'mimba nthawi zambiri amakhala chifukwa cha ulusi kapena ma lectins omwe amakhala nawo. Popeza izi zimabisika pakhungu, komanso mu njere, kusenda ndi kuponya masamba kungapangitse kuti zisawonongeke. Njira ina yowonjezeretsera chimbudzi ndi kuthira chitowe kapena katsabola ndi kutafuna mosamala.

Izi ndi zomwe zimachitika mukamasenda ndi core nkhaka

Pafupifupi pulogalamu iliyonse yophika, ophika pa TV amalimbikitsa kuchotsa khungu ndi njere ku nkhaka. Mwachiwonekere, masambawo amalawa bwino komanso bwino. Ngakhale omwe amachenjeza nthawi zonse za lectins amalangiza njirayi. Komabe, sikunatchulidwe konse kuti zinthu zambiri zamtengo wapatali zimachotsedwanso panthawiyi.

Ofufuza aku University of Allahabad adausanthula mwatsatanetsatane khungu la nkhaka ndipo adapeza kuti lili ndi mchere wambiri. Zasonyezedwanso kuti pali silicon yambiri mu chipolopolo komanso makamaka muzitsulo zabwino, zomwe kafukufuku wasonyeza kuti amalimbikitsa tsitsi labwino, khungu, misomali, ndi mafupa.

Kumbali inayi, kafukufuku yemwe adachitika mu 2018 ku University of Maryland adapeza kuti chochokera ku mbewu za nkhaka chili ndi zotsatira zotsutsa komanso zabwino pamatumbo am'mimba.

Mbeu za nkhaka zakucha zimakhala ndi mafuta ofunikira kwambiri omwe amapezeka ndi kuzizira. Mafuta a nkhaka, omwe ndi osowa kuno, amagwiritsidwa ntchito makamaka ku Asia kukhitchini ndi mankhwala - mwachitsanzo B. posamalira khungu ndi chithandizo cha matenda a khungu monga neurodermatitis ndi psoriasis - amagwiritsidwa ntchito. Komabe, popeza nkhaka zathu zimakololedwa zosapsa, mbewu zake zilibe mafuta.

Nkhaka ndi zofunika

Kaya ndi blanched, mu mawonekedwe a masamba aiwisi kapena nkhaka madzi: Ubwino wina wa nkhaka ndikuti ndi imodzi mwazamasamba zamchere kwambiri. Choncho, zimathandiza kuthetsa asidi ochulukirapo omwe angayambitsidwe ndi zolimbikitsa monga khofi ndi mowa, komanso nyama ndi nkhawa.

Nkhaka za tsankho la fructose

Si zachilendo kusagwirizana kwa fructose kulepheretsa anthu kudya zakudya zokhala ndi mavitamini. Pali mitundu yambiri ya masamba omwe amalekerera modabwitsa. Nkhaka nthawi zambiri sizimayambitsa vuto lililonse chifukwa zimakhala ndi shuga wochepa komanso zimakhala ndi fructose-glucose ratio. Ngati izi ndizochepera kapena zofanana ndi 1 - monga nkhaka - zakudya zomwe zili ndi fructose tsankho zimakhala zolekerera.

Koma ngati nkhaka zingayambitse kusalolera kwa fructose, izi zitha kukhala chifukwa cha ulusi wazakudya komanso/kapena ma lectin omwe ali nawo, chifukwa izi zitha kuwonjezera kupsinjika kwam'mimba komwe kwayamba kale komanso zizindikiro zokulirakulira. Pankhaniyi, yesani peeled ndi seeded nkhaka.

Mndandanda wa glycemic wa nkhaka

Glycemic load (GL) ndiyotanthauzo kwambiri poyerekeza ndi glycemic index (GI) chifukwa imaganizira osati mtundu wa chakudya chomwe chimalowetsedwa komanso kuchuluka kwake. Pa 100 g ya nkhaka, GL ndi 0.3 yokha ndipo ndiyotsika kwambiri.

Zomwezo zimagwiranso ntchito kwa pickles, omwe GL ndi ofanana ndi nkhaka ndi nkhaka zophikidwa. Pogula, onetsetsani kuti palibe shuga wowonjezera. Mlingo wa shuga ukhoza kufika 20 g pa 100 g ya pickles!

Nkhaka kwa odwala matenda ashuga

Popeza nkhaka zimakhala ndi GL yochepa choncho sizimayambitsa shuga wambiri m'magazi kapena kuwonjezeka kwa shuga kwa nthawi yaitali, kutulutsidwa kwa insulini sikumakhudzidwa. Choncho, nkhaka ndi chakudya choyenera kwa odwala matenda a shuga (mtundu wa 2) ndi anthu onenepa kwambiri.

Kuphatikiza apo, pali kale maphunziro omwe awonetsa kuti nkhaka zili ndi anti-diabetes. Ofufuza aku Iran ochokera ku Zajan University of Medical Science adapeza mu 2016 kuti nkhaka zimateteza ku zovuta monga kupsinjika kwa okosijeni komwe kumakhudzana ndi matenda ashuga.

Gherkins ndiwomwe amalandilidwanso kwa odwala matenda ashuga, makamaka popeza viniga pa se imodzi ali ndi mphamvu yotsitsa shuga m'magazi. Malinga ndi kafukufuku wa pa yunivesite ya Arizona State, ma teaspoon 2 a vinyo wosasa omwe amatengedwa ndi chakudya chokhala ndi chakudya chamagulu ambiri ndi okwanira kuti achepetse shuga m'magazi atatha kudya.

Komabe, onetsetsani kuti pickles sakhalanso ndi shuga wambiri, zomwe mwatsoka zimakhala choncho. Izi zikhoza kunyalanyaza kapena kuchepetsa zotsatira zabwino za nkhaka ndi vinyo wosasa.

Antioxidants mu Nkhaka

Nkhaka imakhala ndi ma antioxidants osiyanasiyana. Izi zikuphatikizapo mavitamini monga vitamini C ndi mchere monga mkuwa kumbali imodzi ndi zomera zachiwiri monga beta-carotene kumbali inayo. Zamasamba zobiriwira monga nkhaka nthawi zambiri sizimagwirizanitsidwa ndi carotenoids zachikasu mpaka zofiira, komabe zilipo.

100 g masamba ndiwokwanira kukwaniritsa mlingo wa tsiku ndi tsiku wa beta-carotene pafupifupi 20 peresenti. Kumbali imodzi, utoto wa beta-carotene ndi wofunikira chifukwa umasandulika kukhala vitamini A m'thupi, komano, umakhala ngati mkangaziwisi wowopsa ndipo ungathe kuteteza ku khansa ndi matenda amtima.

Mtundu wobiriwira wa nkhaka ndi chifukwa chakuti ma carotenoids omwe ali nawo amakutidwa ndi chlorophyll. Zomwe zimatchedwa zobiriwira zamasamba zimakhala ndi mapangidwe a magazi ndi machiritso a mabala omwe amathandiza ndi ziphuphu komanso amatsutsana ndi fungo la thupi ndi ukalamba.

Kuonjezera apo, nkhaka imakhala ndi ma polyphenols ambiri monga lignans ndi flavonoids (monga apigenin, luteolin, quercetin, ndi kaempferol), onse ali ndi antioxidant, antiallergic, antiviral, antimicrobial, anti-inflammatory and anticancer effect.

Komabe, popeza zambiri mwa zinthuzi zili pakhungu, nkhaka imakhala yochepa mu antioxidants ngati mukudya yosenda.

Kafukufuku ku Tianjin Institute of Health and Environmental Medicine ku China adapeza kuti anthu (opitilira zaka 60) omwe adalandira ufa wa nkhaka kwa masiku 30 adawonjezera kuchuluka kwa antioxidant mthupi lawo. Pa nthawi yomweyi, milingo ya uric acid ya ophunzira (miyezo yayikulu ikuwonetsa, mwachitsanzo, gout ndi kulephera kwa impso) idagwa kwambiri.

Zowopsa zowawa mu nkhaka

Zinthu zowawa zimatengedwa kuti ndi zathanzi chifukwa zambiri zimakhala ndi machiritso. Kutengera ndi zinthu zomwe zikufunsidwa komanso mlingo womwe watengedwa, amatha kukhala oopsa kwambiri. Izi zimagwiranso ntchito kwa cucurbitacins, omwe amapezeka makamaka m'banja la dzungu.

Malinga ndi kafukufuku, cucurbitacin ndi mankhwala othandiza polimbana ndi kutupa, khansa, atherosclerosis, ndi matenda a shuga. Koma ngakhale zochepa kwambiri zimakhala zokwanira kuyambitsa zizindikiro monga nseru, kusanza, kupweteka m'mimba, kutsegula m'mimba, ngakhale imfa.

Komabe, mwachizolowezi, zomwe zili mu cucurbitacins muzomera zomwe zimabzalidwa ndizochepa kwambiri kotero kuti ngakhale kukoma kowawa sikudziwika. Pankhaniyi, nkhaka ndi co. palibe ngozi!

Ichi ndichifukwa chake nkhaka zimatha kulawa zowawa

Komabe, monga momwe kafukufuku wasonyezera, nthawi zambiri nkhaka zokhala ndi majini ena zimatha kusintha masinthidwe ngati zitakumana ndi zinthu zoopsa monga kuzizira kwambiri, chilala choopsa, kusinthasintha kwa madzi, kapena kuchepa kwa michere. Chomeracho chimapanga zinthu zowawa kwambiri kuti zitetezeke.

Komabe, mu nkhaka, monga lamulo, zowawa zimakhala zochepa kwambiri kuposa maungu kapena zukini, kotero kuti zizindikiro za poizoni sizichitika konse. Ngati nkhaka imangokoma pang'ono, imatha kudyedwa. Ngati mapeto ake ndi owawa pang'ono, akhoza kudulidwa mowolowa manja ndipo nkhaka yotsalayo ikhoza kudyedwa mosazengereza.

Komabe, ngati zingakuchitikireni kuti nkhaka imawawa kwambiri, malinga ndi Chemical and Veterinary Investigation Office ku Stuttgart, muyenera kuchita motere: kulavula nkhakayo ndikutaya zina zonse!

Popeza masamba okhala ndi cucurbitacin wochuluka kwambiri amamva kuwawa kwambiri, anthu ambiri amangochita mwachibadwa. Monga lamulo, anthu okhawo omwe ali ndi vuto la kukoma ali pachiwopsezo. Ndikoyeneranso kudziwa kuti zowawa sizimatentha komanso sizisungunuka m'madzi motero sizimachotsedwa pakuphika.

Nkhaka mavuto khungu

Kaya khungu lodetsedwa, khungu lofiira, ziphuphu, kapena makwinya: nkhaka zakhala zikugwiritsidwa ntchito kuyambira kalekale pofuna kuthana ndi ukalamba wa khungu komanso kuchiza matenda a khungu. Chifukwa chake sizopanda chifukwa chofunikira kwambiri pazinthu zambiri zosamalira khungu.

Kuti khungu lizigwira ntchito bwino, amagwiritsira ntchito zipatso zatsopano ndi zotulukapo, zomwe zimapezeka m'mafuta ambiri opaka, ma gelisi, ndi mafuta odzola. Choncho angagwiritsidwe ntchito mkati ndi kunja.

Malinga ndi kafukufuku wa pa yunivesite ya Jadavpur ku India, madzi a nkhaka atsopano amathandiza kudyetsa khungu. Nkhaka zimathandizanso kuzirala pakhungu komanso kuchepetsa kutupa. Nkhaka imakhalanso ndi mphamvu zochepetsera khungu komanso kuchepetsa kupweteka kwa kutentha kwa dzuwa.

Nkhaka imalimbikitsa thanzi la khungu chifukwa imakhala ndi kuzizira, tonic, styptic, antimicrobial, hydrating, ndi anti-inflammatory properties komanso imateteza khungu ku kuwala kwa UV mpaka pamlingo wina. Zosakaniza zambiri za antioxidant zogwira ntchito monga flavonoids, komanso zinthu zowawa ndizomwe zimayambitsa izi.

Momwe mungagwiritsire ntchito nkhaka pamavuto akhungu

Ambiri kutsimikiziridwa maphikidwe ntchito chikhalidwe wowerengeka mankhwala. Simuyeneranso kugwiritsa ntchito zodzoladzola zodula, mutha kuzipanga nokha.

Nkhaka magawo

Kodi muli ndi khungu lopaka mafuta komanso lalitali? Nthawi zambiri kumakhala kokwanira kuyika magawo angapo a nkhaka pa nkhope yanu kwa mphindi 10 kuti mukwaniritse mawonekedwe. Chidutswa cha nkhaka pachikope chilichonse chotsekedwa chimathandiza ndi maso otupa komanso otopa.

Nkhaka chigoba

Kodi mumadwala khungu lodetsedwa? Dulani kapena phala theka la nkhaka ndikufinya madziwo. Tsopano sakanizani madzi a nkhaka ndi supuni 2 mpaka 4 ya yogurt yachilengedwe kapena quark, gwiritsani ntchito chigoba pakhungu, ndikusiya kwa mphindi 15. Kenako sambani nkhope yanu ndi madzi ofunda.

Nkhaka scrub

Kodi mukulakalaka khungu lowala ndipo mukufuna kuchepetsa makwinya? Ndiye kupukuta pamwamba kungakhale kothandiza, chifukwa izi zimachotsa khungu lapamwamba.

Zilowerereni ma amondi asanu m'madzi kwa maola pafupifupi 5 ndikuyika mwachitsanzo B. mumtondo waung'ono wapitawo misa yowawa. Onjezerani 8 tsp uchi ndi madzi a nkhaka okwanira kuti mupange phala lofanana.

Pakani pang'onopang'ono misa yomwe ikusenda pakhungu lonyowa, kupewa dera lamaso. Kenako amasambitsa nkhopeyo ndi madzi ofunda.