Izibonelelo ezi-16 eziMangalisayo zeziqhamo zeCitrus, ePomelo

Amagama Aphezulu Ebantwaneni

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Elona lungu likhulu kusapho lwesitrasi, ipomelo sisizalwane esisondeleyo se- ^[1] i-grapefruit. Ixesha elide elithathiweyo ukuze isiqhamo sikhule, eliyiminyaka esibhozo, linokunikezelwa kukungabikho kokuthandwa kweziqhamo zesitrasi. Nangona kunjalo, kukho utshintsho olubonakalayo kwimfuno yepomelo kunye nabantu abathanda impilo abagxile ekuphononongeni ubumnandi bezibonelelo zezempilo ^[Mbini] ezinikezelwa ngummangaliso wesitrasi.

Izibonelelo ezimangalisayo ezinikezelwa sisiqhamo se-pulpy sinceda ekuphuculeni amajoni akho omzimba kwimpilo yokwetyisa. Igcwele ivithamin C, iziqhamo zesitrasi zinokunceda umzimba wakho ^[3] ngeendlela ezininzi. Ukusuka ekwandiseni iiseli zakho zegazi ekuphuculeni uxinano lwamathambo akho, izibonelelo zesondlo ezinikezelwa sisiqhamo seediliya ziyafana azazi mida. Funda ukuze wazi ngakumbi malunga ne-sweet orange kunye ne-tangy njenge-tangerine iziqhamo kunye nonogumbe wezibonelelo ezibonelela ngempilo yakho.

Ixabiso lesondlo sePomelo

Iigram ezili-100 zepomelo eluhlaza zine-30 kcal yamandla, i-0.04 yegrama yamanqatha, i-0.76 yeeprotheyini, i-0.034 milligrams thiamine, i-0.027 milligrams riboflavin, i-0.22 milligrams niacin, i-0.036 milligrams i-vitamin B6, i-0.11 milligrams yentsimbi, i-0.017 milligrams manganese kunye ne-0.08 milligrams zinc.

Ezinye izondlo kwiziqhamo zesitrasi zezi ^[4]

• 9.62 iigram carbohydrate
• 1 gram ifayibha yokutya
• Iimiligram ezingama-61 zevithamini C
• Iimililitha ezingama-6 zemagniziyam
• I-17 milligrams i-phosphorus
• 216 milligrams potassium
• 1 milligram yesodiyam

Iindidi zePomelo

Ngokuqhelekileyo yaziwa ngokuba ngukhokho ka i-grapefruit , Isiqhamo sesitrasi sineentlobo ezintathu ezahlukeneyo.

1. I-grapefruit emhlophe

Olu luhlobo lwase-Israeli lweziqhamo zesitrasi. Xa kuthelekiswa nezinye iintlobo zepomelo, ipomelo emhlophe inkulu ngobukhulu kwaye ine ^[5] Ixolo elijiyileyo, ivumba elibalulekileyo kunye ne-pulp eswiti. Ihlala isetyenziselwa ukunyanga imiba enxulumene nokwetyisa. I-pomelo emhlophe ivuthwa phakathi ku-Meyi naphakathi ku-Okthobha.

2. I-grapefruit ebomvu

Olu hlobo lunesikhumba esibhityileyo kwaye sine tangy, kunye nencasa emuncu. Ngaphakathi icwecwe ngakumbi kwaye yinzalelwane yeMalaysia. Pomelo ebomvu ^[6] ithathwa njengeyokuqala yohlobo lwayo. Ivuthwa phakathi kukaSeptemba noJanuwari.

3. Ipomelo epinki

Olu hlobo lwesiqhamo se-citrus luswiti ngokuthelekiswa kwaye lineembewu ezininzi. Inamanzi ngokuthelekisa kwaye iluncedo kwindalo kwiintshulube zamathumbu ^[7] .

IziBonelelo zezeMpilo zikaPomelo

Izibonelelo zokutya iziqhamo zesitrus ukusuka ekuphuculeni amajoni akho omzimba ukomeleza amathambo akho.

1. Iphucula ukwetyisa

Umxholo wefayibha ephezulu kwisiqhamo uluncedo kwimpilo yokwetyisa. Ngokubonelela nge-25% yemfuno yemihla ngemihla yefayibha, isiqhamo sinceda ekukhuthazeni intshukumo kwindawo yokugaya ukutya. Umxholo wefayibha kwi-pomelo ukhuthaza ukugcinwa kweencindi zesisu kunye nezokwetyisa, enegalelo ekuphuculeni inkqubo yokwahlulahlula ^[8] iiproteni ezinzima. UPomelo uyanceda ekupheliseni imiba enxulumene nokwetyisa efana nesifo sorhudo kunye nokuqunjelwa.

2.Yandisa ukhuseleko

IPomelo yaziwa ngokubanzi ngobuninzi bevithamini C ^[9] umxholo kuyo. Ukuba yi-antioxidant, isiqhamo sinceda ekukhuthazeni imisebenzi yeeseli ezimhlophe zegazi kunye nokutshabalalisa ii-radicals zasimahla ezibangela ukonakala emzimbeni wakho. Isiqhamo ngowona mthombo uphambili we-ascorbic acid, edibene ngqo nokuphucula amajoni omzimba. Ukusetyenziswa rhoqo kwe pomelo ^[10] inokukunceda ukulwa nefiva, ukukhohlela, ukubanda kunye nezinye izifo ezosulelayo zintsholongwane.

3. Ulawula uxinzelelo lwegazi

Umthombo olungileyo we potassium, iziqhamo zesitrasi ziyanceda ekwandiseni ukujikeleza kwegazi ^{[Shumi elinanye]} kunye neoksijini yomzimba. Nge potassium yokuba yi-vasodilator, isiqhamo sinokunceda ekukhululeni uxinzelelo kunye nokubhloka kwimithambo yegazi. Ngale nto, iziqhamo zinokunceda ukunciphisa uxinzelelo ezintliziyweni zakho, ngaloo ndlela kuthintele ukuqala kohlaselo lwentliziyo, ukubetha kunye ne-atherosclerosis ^[12] .

4. Uthintela i-anemia

Vitamin C kuphucula ukufunxwa yentsimbi. Njengoko kukhankanyiwe ngasentla, ipomelo inomxholo we-vitamin C osisityebi osebenza ngokuchasene ne-anemia. Oko kukuthi, ngokufunxa isixa esifunekayo sentsimbi, iziqhamo zesitrasi ziyanceda ekunyangeni ukunqongophala kwegazi. Ukusetyenziswa rhoqo kwepomelo ^[13] inokunciphisa ukuqala kwe-anemia kwaye iphucule ukujikeleza kwegazi.

5. Iyanciphisa i-cholesterol

Izifundo ezahlukeneyo zigxininise kwizibonelelo ezinikezelwa yi potassium ^[14] Umxholo kwiziqhamo zepomelo. Inceda ekunciphiseni amanqanaba amabi e-cholesterol emzimbeni wakho. I-pectin kwiziqhamo ezinceda ekucoceni iidiphozithi eziqokelelweyo kwimithambo ngokunjalo. UPomelo unceda abantu abanengxaki yoxinzelelo lwegazi ^{[Shumi elinantlanu]} njengoko inciphisa amanqanaba e-cholesterol emzimbeni wakho.

6. Yandisa impilo yentliziyo

Nge pomelo eluncedo ekulawuleni uxinzelelo lwegazi kunye namanqanaba e-cholesterol, ayothusi into yokuba iziqhamo zinefuthe elihle kwimpilo yentliziyo yomntu. Umxholo we potassium ^[14] kwisiqhamo luxanduva lwakho kuphela ekuphuculeni impilo yentliziyo yakho ngokulawula uxinzelelo lwegazi kunye nokulawula imithambo yegazi evela kwindawo ezivalekileyo. Ngokukwanjalo, i-pectin kwisiqhamo ikwayanceda ekuphuculeni impilo yentliziyo yakho njengoko inceda ekupheliseni inkunkuma ^{[Shumi elinanye]} kunye nokungcola.

7. Thintela i-UTI

I-vitamin C ikhona kwi-pomelo ^[16] Unceda ekwandiseni amanqanaba e-asidi kumchamo, ngaloo ndlela kuthintela ukukhula kwe-Urinary Tract Infections. Iyanciphisa ukukhula kwebhakteria kwindlela yokuchama kwaye iluncedo kakhulu kubafazi abakhulelweyo ^[17] . Ingumxholo wevithamini C onceda ekuphakamiseni amanqanaba e-acid yomchamo, ethi yona ithintele ukukhula kweentsholongwane.

8. Izinto zokunceda ekunciphiseni ubunzima

IPomelo inomxholo osisityebi wefayibha, ngaloo ndlela uyenza ukuba inyanzele-ukuba yongeze ukutya kwakho ukuba ujonge ukunciphisa umzimba ^[18] . Ifayibha kwisiqhamo inceda ekwehliseni ubunzima njengoko imisela umda kwimfuno yokutya rhoqo. Ixesha lokuhlafuna, ngenxa yendalo yesiqhamo, lithelekiswa ngakumbi kwaye likhulisa ulwaneliseko kwindlala yakho. Kuyanceda ekunciphiseni amanqatha ^[19] Ngokutshisa iswekile kunye nomxholo wesitashi emzimbeni wakho.

9. Ulwa umhlaza

Sisityebi kwii-bioflavonoids ^{[Amashumi amabini]} , Iziqhamo zesitrasi ziluncedo ekulweni nomhlaza. Ukusetyenziswa ngqo kwe-pomelo kunceda ekukhuseleni ukukhula kunye nokusasazeka kwamathumbu omhlaza wamabele, webele kunye nomhlaza wepancreatic. Kuyanceda ekususeni i-estrogen egqithisileyo ekhoyo kwinkqubo. Kunye naleyo, ipropathi yokulwa ne-antioxidant ^{[amashumi amabini ananye]} yesiqhamo iyanceda ekulweni iiseli ezinomhlaza.

Kukhuthaza ukuphiliswa

Umxholo wevithamini C kwisiqhamo uluncedo ekunyangeni amanxeba. Ngenxa yokuba ii-enzymes ezikwisondlo zinceda ekuphuhliseni i-collagen esebenza njengezinto zokuhlaziya ^[22] . Iprotein isebenza ngokukhawulezisa inkqubo yokuphilisa kunye nokutshintsha izicwili ezifileyo ^{[2. 3]} .

11. Uthintela ukwaluphala ngaphambi kwexesha

Isidoda esikwipomelo sikhusela iiseli kumonakalo onxulumene nobudala. Umxholo ophezulu wevithamini C kwisiqhamo uneempawu zokulwa ne-antioxidant ezinceda ekupheliseni ii-radicals zasimahla ^[24] ezibangela imibimbi, amabala kunye namabala amadala. Ukusetyenziswa rhoqo kwepomelo kukhusela ulusu lwakho kwiimpawu zokuguga ngaphambi kwexesha.

12. Ukunyanga ukuphazamiseka komzimba

IPomelo iluncedo ekukhuseleni umzimba wakho kwiziphazamiso ezahlukeneyo kunye neziphene. Ukutya ipomelo kunokunceda ekunyangeni ukuphazamiseka komzimba okubangelwa kukusetyenziswa okungalawulwayo kokutya okunamafutha aphezulu ^[25] .

13. Ukomeleza impilo yethambo

Zityebile nge potassium kunye necalcium, iipomelos ziluncedo ekwakheni amathambo akho. Yonyusa uxinano lwamaminerali kwithambo lakho, ngaloo ndlela inegalelo ekwandiseni impilo yethambo lakho ^[26] . Ukusetyenziswa kwesiqhamo se-citrus rhoqo kunceda ekuthinteleni ukuqala kwe-osteoporosis kunye nobunye ubuthathaka obunxulumene nethambo.

14. Ukuthintela ukuxhuzula kwezihlunu

Zityebile kwii-electrolyte ezinjenge-sodium, i-potassium, kunye nemagniziyam, ipomelo inokunceda ekunyangeni iintlungu zemisipha ezibangelwa ziinkampu. Kuyanceda ekunyangeni nakuphi na ukusilela kwamanzi kunye nokunyanga ukungabikho komzimba ngokunika umzimba wakho inani elaneleyo lamanzi kunye neelectrolyte ^[27] . Isiqhamo sikwanceda ekugcineni umzimba wakho womelele.

15. Iphucula umgangatho wolusu

Ityebile ku-vitamin C, ipomelo lilunge kakhulu kulusu lwakho ngenxa yepropathio ye-antioxidant ^[28] . Ukutya ipomelo kunokukunceda ugcine ulusu olusempilweni kunye nolutsha, njengoko lulungisa ulusu kuwo nawuphi na umonakalo wangaphandle nangaphakathi. UPomelo uluncedo ekujonganeni nemicimbi enxulumene namabala kwaye uphatha namaqhakuva nawo. Kwangokunjalo, ipropathi evelisa i-collagen yesiqhamo iyintsikelelo kulusu lwakho ^[29] .

16. Uncedo ngeenwele

IPomelo inamanqanaba aphezulu e-zinc, ivithamini B1 kunye nezinye izakhamzimba eziyimfuneko ezisebenza ngokumangalisayo ekuphuculeni impilo yeenwele zakho ^[30] . Nangona kunjalo, ayikhawulelwanga kwiinwele zakho kuphela kodwa iyanceda ukomeleza kunye nokondla isikhumba sakho sasentloko, esinceda ekupheliseni inkwethu. IVithamini C kwiziqhamo ilwa nee-radicals zasimahla ezibangela ukucheba kweenwele.

IPomelo Vs Grapefruit

Rhoqo ziphosakele enye kwenye, zombini ezi ziqhamo zezosapho lwesitrasi. Nangona zingezobukumkani obunye, iziqhamo zineyantlukwano ebonakalayo ^[31] .

Uyitya njani iPomelo

Ubusi obungqindilili besiqhamo se-citrus benza ukuba kube nzima ukusicola nokusika ngokufanelekileyo. Funda la manyathelo alandelayo ukuze ubone indlela eyiyo yokutya iziqhamo ezigcwele impilo.

Inyathelo 1 : Sebenzisa imela ebukhali ukusika ikepusi yeziqhamo.

Inyathelo 2 : Yenza izilayi ezi-7-8 ezithe nkqo kwincindi yeziqhamo, ezikwikepusi.

Inyathelo 3 : Tsala i-rind kude nenyama yonke indlela uye ezantsi.

Inyathelo 4 : Tsala iziqhamo zangaphakathi zeziqhamo, nganye nganye kwaye ususe imbewu.

Inyathelo 5 : Susa izinto ezinobungqingili obugqithisileyo ezijikeleze inyama kwaye wonwabe!

Iipomelo zokupheka ezinempilo

1. iPomelo ekhawulezayo kunye nesaladi yeminti

Izithako ^[32]

• 1 iidiliya, enecandelo
• 5-6 i-mint entsha
• 1 icephe lobusi

Imikhombandlela

• Cima ulusu kwi-pomelo yecandelo kwaye ulinqumle libe ngamaqhekeza amancinci.
• Gweba kakuhle amaqabunga amatsha.
• Xuba ubusi kunye namagqabi zetyeleba.
• Yongeza i-pomelo esikiweyo kwi-honey mint kwaye udibanise kakuhle.

2. I-Orange pomelo turmeric isiselo

Izithako

• 1 indebe yejusi yeorenji, esandula ukufakwa
• 1 icephe lobusi
• 1 tbsp.ingcambu ye-turmeric, ihlutshiwe kwaye igalelwe
• I-1/2 indebe yeorenji
• I-1/2 indebe pomelo
• amagqabi mint
• I-ounce ijusi yekalika

Imikhombandlela

• Hlanganisa ubusi, ijusi ye-orenji, kunye nengcambu ye-turmeric epanini ngeshushu esiphakathi.
• Yima imizuzu eli-15.
• Nciphisa i-turmeric eqinile kwaye ungeze i-1/2 indebe ye-orange kunye neepomelo.
• Yahlula isiraphu kwizabelo ezibini ezilinganayo.
• Ngenye, xuba ikomityi enye yamanzi kwaye uyigalele kwiitreyini zomkhenkce uze ubambe emkhenkceni ubusuku bonke.
• Beka esinye isiqingatha kwifriji kwaye uhlale phantsi ubusuku bonke.
• Ukuqhekeza i-mint ishiya kancinci, ukukhupha incasa.
• Yongeza isiraphu yeorenji kunye nepomelo, incindi yelamuni kunye nomkhenkce.
• Shake kakuhle kwaye uthele kwiglasi.
• Phezulu kwisiselo kunye neepomelo ze-ice ice cubes.

Iziphumo ebezingalindelekanga zePomelo

• Ukusetyenziswa kakhulu kwepomelo kunokubangela ukuqhina, isisu kunye nezinye iimeko, amatye ezintso ^[33] .
• Abantu abagulayo kwi-vitamin C kufuneka baziphephe iziqhamo.
• Ngenxa yomxholo wekhalori ephezulu, ukusetyenziswa gwenxa kunokukhokelela ekuzuzeni ubunzima. 1 ukuya kwi-2 iikomityi zejusi yonke imihla sisixa esifanelekileyo nesisempilweni.
• Kwiimeko ezinqabileyo kakhulu, ukusetyenziswa gwenxa kakhulu kuye kwaziwa ukuba kubangele isiyezi, izilungiso ezibuhlungu kunye nobunzima bokuphefumla.
• Abantu abanezintso okanye iingxaki zesibindi kufuneka babonane nogqirha ngaphambi kokubandakanya iziqhamo kukutya kwabo.
• Ukuba unengxaki ye-hypotension, thintela isiqhamo kuba sinokubangela ukuba uxinzelelo lwegazi lucutheke kakhulu ^{[3. 4]} .

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