Izibonelelo ezi-14 zezeMpilo zePomegranates zolusu, iinwele kunye nezeMpilo

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

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Iirharnate zithathwa njengesinye seziqhamo ezisempilweni. Ukusuka ekuthinteleni okanye ekunyangeni izifo ezahlukileyo ukuthoba ukudumba, iirharnati zinoluhlu olubanzi lwezibonelelo zezempilo ^[1] . Isiqhamo kuthiwa 'yi-anar' ngesi-Hindi kwaye sisetyenziswa kakhulu e-Ayurveda ukunyanga izifo ezahlukeneyo.

Iirharnati zineqokobhe elilukhuni ngaphandle nangaphakathi, kukho iimbewu ezincinci ezinokutyiwa ezinamanzi ezibizwa ngokuba zii-arils ezinokuthi zityiwe ziluhlaza okanye zenziwe ngerharnati. Ipomegranati enye igcinwe ngaphezulu kwembewu engama-600 kwaye izele sisondlo. Imbewu ikwasetyenziselwa ukwenza i-oyile yegromegranati yembewu, eneziphumo ezininzi ezilungileyo kwezempilo ngaphakathi nangaphandle.

Ixabiso lesondlo kwiipomegranati

Iigrama ezili-100 zeerharnati ziqulathe i-77.93 g yamanzi kunye neekhalori ezingama-83. Kananjalo ziqulathe

• 1.17 iigram iyonke lipid (amafutha)
• 18.70 iigram carbohydrate
• 13.67 iigrem iswekile
• I-4.0 gram iyonke ifayibha yokutya
• 1.67 iigrem protein
• 10 milligrams calcium
• 0.30 milligrams intsimbi
• Iimiligriyam ezili-12 zemagnesium
• I-milligrams ezingama-36 iphosphorus
• 236 milligrams potassium
• 3 milligrams isodiyam
• 0.35 milligrams zinc
• 10.2 milligrams ivithamin C
• 0.067 milligrams thiamin
• 0.053 milligrams riboflavin
• 0.293 milligrams niacin
• I-0.075 milligrams ivithamini B6
• Iifayile ezingama-38
• 0.60 milligrams ivithamin E
• 16.4 vitaming ivithamin K

IziBonelelo zezeMpilo zePomegranate

1. Ukukhuthaza impilo yezesondo

Iirharnati ziyaziwa njengezinefuthe elihle kwimood yakho.

Ngokophando, esi siqhamo siyaziwa ukuphucula iimpawu zokungasebenzi kakuhle ngokwandisa ukuhamba kwegazi kwizicubu ze-erectile, ngaloo ndlela kunyanga ukungabi namandla ^[Mbini] , ^[3] . Ikonyusa amanqanaba e testosterone anyusa umnqweno wesini kumadoda nabasetyhini.

2. Ikhulisa impilo yentliziyo

Ipomegranate inokukhulisa impilo yentliziyo nangenxa yobukho be-asidi enamafutha ebizwa ngokuba yi-punicic acid kunye nezinye i-antioxidants ezinamandla ezinje ngeetannins kunye neanthocyanins ezinokunceda ukukhusela kwisifo sentliziyo ^[4] . Uphononongo lufumanise ukuba abantu abatya iirharnati banokunyuka kwecholesterol elungileyo kunye nokwahlulwa kweepidids ezinobungozi, oko kusika umngcipheko we-atherosclerosis ^[5] .

Ukongeza, iziqhamo zikwanciphisa uxinzelelo lwegazi ^[6] kwaye ukuyitya yonke imihla kuya kuphucula ukuhamba kwegazi kuye entliziyweni kwizigulana ezinesifo sentliziyo ^[7] .

3. Uthintela umhlaza

Imbewu yeerharnati ifunyenwe ukunciphisa umngcipheko womhlaza wedlala lobudoda, olona hlobo luqhelekileyo lomhlaza emadodeni ^[8] . Imbewu inezinto ezichasene nomhlaza ezinokubangelwa bubukho be-punicic acid ethintela ukwanda kweseli somhlaza kwaye ikwenze ukuba kubulawe iseli yomhlaza. ^[9] . Ukutya okulwa nomhlaza kunokuthintela ukukhula kweeseli zomhlaza wamabele kwaye kukhuthaze ukubulawa kweseli kweeseli zomhlaza wamabele ^[10] , ^{[Shumi elinanye]} .

4. kuthintela ukutyeba kakhulu

Ukutya iirharnate kuya kunceda ekuthinteleni ukutyeba kakhulu njengoko zityebile kwiipolyphenols, flavonoids, anthocyanins kunye neetannins, zonke ezi zinto zinceda ekukhawuleziseni inkqubo yokutsha kwamafutha kunye nokunyusa imetabolism ^[12] . Ukutya iirharnate okanye ukusela iglasi yeerharnati inceda ekunciphiseni ukutya kwakho, oko ke kunciphisa amathuba okuba utyebe.

5. Kunciphisa umngcipheko wesifo samathambo

Imbewu yePomegranate inokunceda ekuthomalaliseni isifo samathambo kunye nentlungu edibeneyo kuba ingumthombo olungileyo wee-antioxidants ezibizwa ngokuba zii-flavonols, ezisebenza njenge-arhente ezichasene nokudumba emzimbeni. Izifundo zifumanise ukuba ukukhupha imbewu yeerharnathi kunako ukuvimba ii-enzymes ezonakalisa amalungu abantu abane-osteoarthritis ^[13] . Olunye uphononongo lwezilwanyana lubonisa ukuba irharnate ikhupha ukunciphisa ukuqala kunye neziganeko zesifo samathambo esenziwe yi-collagen ^[14] .

6. Ukuphucula ukusebenza kweembaleki

Kwisifundo esapapashwa kwiJenali yeZondlo kunye neMetabolism, iimbaleki ezisele i-500 ml yejarharnate yeentsuku ezili-15 zabona ukuphuculwa komdlalo. ^{[Shumi elinantlanu]} , ^[16] . Kungenxa yokuba iirharnate iphucula inqanaba lokunyamezela kunye nokusebenza kwe-aerobic kwiimbaleki ngaphakathi kwemizuzu engama-30 yokungenisa ngenxa yobukho bee-antioxidants.

7. Ukulibazisa ukuguga

Iirharnati zinee-antioxidants ezinjengevithamini C kunye nevithamin E enceda ekuthomalaliseni ifuthe leeradicals zasimahla emzimbeni. Izinto ezihamba simahla emzimbeni zenza ulusu lwakho lubonakale ludala ngaphambi kokuba ube mdala. Izihlanganisi zezityalo eziluncedo kwisiqhamo zinceda ekuvuseleleni iiseli zolusu. Oku kunceda ekugcineni imibimbi kunye nolusu olushenxayo ^[17] .

Ukongeza, umxholo we-antioxidant kwiirharnate unokunceda ukulwa nokudumba kolusu, ukuqhawuka kwamabala kunye nokwandisa amandla esikhumba okuzikhusela ekonakaleni kwelanga.

8. Iphucula impilo yeenwele

Ukuba uphethwe ziinwele, yitya imbewu yeerharnate. Bayanceda ukomeleza iifollic zeenwele enkosi kwi-punicic acid, i-asidi enamanqatha egcina iinwele zakho zomelele. Imbewu yePomegranate ikwaphucula ukujikeleza kwegazi entlonzeni kwaye ibangele ukukhula kweenwele.

9. Unyanga i-anemia

Iirharnati zizinto ezilungileyo zentsimbi ezinokukunceda ukonyusa amanqanaba ehemoglobin yakho ^[18] . IHemoglobin yiprotein etyebileyo ngentsimbi efumaneka kwiiseli ezibomvu zegazi ezinoxanduva lokuthwala ioksijini emzimbeni wonke. Amanqanaba e-hemoglobin asezantsi akhokelela kwi-anemia. Ukongeza, iirharnate ziqulathe ivithamin C enceda ekufunxeni ngcono i-iron emzimbeni.

10. Zithomalalisa iingxaki zesisu

Imbewu yeerharnate iqulethe iipropathi ezinamandla zokulwa neentsholongwane kunye nezinto ezichasayo ezinceda ukunciphisa iingxaki ezinxulumene nesisu ezinje ngesifo sorhudo, isifo segazi kunye nekholera. ^[19] . Ubukho bemichiza ye-bioactive, ii-antioxidants kunye ne-punicic acid ziluncedo ekunyangeni ukuvuvukala emathunjini kunye nokulwa nosulelo lwebacteria.

Ukongeza, ukutya iirharnate okanye ukusela iirharnati emva kokutya kunceda ekwetyiseni ukutya ngokukhawuleza, oko kuphucula ukwetyiswa ^{[Amashumi amabini]} .

11. Ukunciphisa umngcipheko wohlobo lwe-2 yeswekile

Izifundo ezininzi zidibanise ukusebenza kweerharnati ekuthinteleni nasekunyangeni uhlobo lweswekile yesibini. Iirharnati ziqukethe i-ellagic acid, i-punicalagin, i-oleanolic, i-ursolic, i-uallic acid kunye ne-gallic acid eyaziwa ngokuba ineempawu ezichasene nesifo seswekile. Kwakhona, iirharnate zinee-antioxidant polyphenols ezinceda ekunyangeni nasekuthinteleni uhlobo lweswekile yesibini ^{[amashumi amabini ananye]} .

12. Ukhusela amazinyo

Iirharnate ziyasebenza ekulweni neebhaktiriya zomlomo, njengoko zineempawu zokulwa neentsholongwane. Ikwathintela ukwakhiwa kwezinto ezincinci ezitshabalalisa i-enamel yamazinyo. Uphononongo olupapashwe kwiNzululwazi yaMandulo yoBomi lufumanise ukuba ukusetyenziswa kweerharnati kunciphisa ukwakhiwa kweplate nge32 pesenti ^[22] .

13. Ukunciphisa umngcipheko we-Alzheimer

Imemori ephuculweyo kunye nokusebenza kwengqondo okungcono kubangelwa zii-polyphenol antioxidants ezifumaneka kakhulu kwimbewu yeerharnate. I-Punicalagin, uhlobo oluthile lwe-polyphenol yaziwa ukunciphisa amanqanaba e-amyloid plaque eqokelela phakathi kweeseli zengqondo ezibangela isifo se-Alzheimer's ^{[2. 3]} . Ukutya iirharnate yonke imihla kuya kuphucula ukusebenza kwakho kwengqondo.

14. Uthintela isifo sesibindi esinamafutha

Isifo sesibindi esinamafutha senzeka xa amanqatha eqokelelana esibindini. Ingabeka umngcipheko empilweni xa iqhubeka ikhokelela ekuqhekekeni kwesibindi, umhlaza wesibindi kunye nesifo sesibindi. Ukuba ityiwa yonke imihla, iirharnate zinokuthintela ukudumba kwesibindi kunye nesifo esinamafutha sesibindi ^[24] . Ukongeza, iziqhamo zinokunceda ukukhusela isibindi sakho xa unengxaki ye-jaundice ^[25] .

Nini ukutya kunye nokuba ungakanani

Elona xesha lilungileyo lokutya iirharnate kusasa emva kokusela iglasi yamanzi. Nangona kunjalo, unokuyifumana njenge-snack yokuhlwa okanye emva kokutya. Ngokwe-Unites States iSebe lezoLimo, isixa esinconywayo semihla ngemihla ziikomityi ezimbini zerharnate ngosuku.

Iindlela zokutya iRharnate

• Ungayidla ipomegranati ngohlobo lwejusi okanye ismoothie.

• Galela irharnati kwi-oatmeal yakho okanye kwiziqhamo zakho nakwisaladi yemifuno.

• Yisebenzise njenge-topping kwi-yogurt yakho ecacileyo okanye ekhethiweyo.

• Lungisa iparfait yeyogathi ngembewu yomrharnate, amajikijolo kunye negranola.

• Ngelixa ususa amabele enkukhu ungafafaza imbewu yeerharnate ukuze ubumnandi.

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