Izibonelelo ezi-9 zezeMpilo eziQhelekileyo zeMbewu yeVatala

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

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Ngexesha elizayo xa usitya ivatala, sukuyikhafula imbewu. Uzibuza ukuba kutheni? Imbewu yevatala ipakishwe ngothotho lweevithamini kunye neeminerals. Ukutya imbewu yevatala kuthathwa njengokukhuselekileyo kwaye kunokuba yinto elungileyo kwimpilo yakho iphela ^[1] .

Ivatala sisiqhamo esihlaziyayo esinembewu enesondlo ethi xa igcadiwe okanye yomisiwe ingatyiwa njenge snack. Ziqukethe amafutha asempilweni ane-omega 3 fatty acids kunye ne-omega 6 fatty acids. Iimbewu ziyilungele impilo yakho kwaye ioyile ekhutshwe kwimbewu ikwasebenza ngendlela emangalisayo kwesikhumba neenwele zakho ^[Mbini] .

Ixabiso lesondlo seMbewu yeVatala

I-100 g yembewu yevatala eyomileyo ine-5.05 g yamanzi, 557 kcal (amandla) kwaye ziqulathe:

• 28.33 g yeprotheni
• 47.37 g amafutha apheleleyo
• 15.31 g yeecarbohydrate
• 54 mg calcium
• 7.28 mg yentsimbi
• 515 mg wemagniziyam
• 755 mg yephosphorus
• 648 mg potassium
• 99 mg yesodiyam
• 10.24 mg zinc
• 0.190 mg thiamin
• I-0.145 mg riboflavin
• I-3.550 mg niacin
• 0.089 mg ivithamini B6
• 58 mcg folate

IziBonelelo zezeMpilo zeMbewu yeVatala

1. Khuthaza impilo yentliziyo

Imbewu yevatala inemagniziyam, iminerali ebalulekileyo enegalelo kwimpilo yentliziyo kwaye ilawula uxinzelelo lwegazi. Imbewu iqulethe into ebizwa ngokuba yi-citrulline, enceda ukunciphisa uxinzelelo lwegazi. Ukutya imbewu kuya kunciphisa amanqanaba akho amabi e-cholesterol kwaye kunyuse amanqanaba aphezulu e-cholesterol ^[3] .

2. Yomeleza ukhuseleko

Imbewu yevatala ipakishwe izele zii-antioxidants ezikhusela umzimba wakho kwii-radicals eziyingozi ezibangela ukonakala kweseli, umhlaza kunye nezinye izifo. Ukongeza, i-magnesium embewini idlala indima ekwandiseni amajoni omzimba ngophando ^[4] .

3. Ukuphucula ukuzala kwamadoda

Imbewu yevatala inesixa esifanelekileyo se-zinc, into ebalulekileyo yezimbiwa eziluncedo kwinkqubo yokuzala yamadoda. Isifundo siqhutywe kwisiphumo seoyile yembewu yevatala kwiihormone zesini ezinje nge progesterone, prolactin, testosterone, estradiol, luteinizing hormone (LH) kunye ne-follicle evuselela i-hormone (FSH). Iziphumo zabonisa ukuba kukho iipesenti ezi-5 kunye neepesenti ezili-10 ezonyukayo kwiprolactin, ihomoni ye-luteinizing, i-estradiol, kunye ne-testosterone ^[5] .

4. Nyanga isifo seswekile

Iziphumo ezichaseneyo neswekile yokukhutshwa kwembewu yevatala yafundwa kwiigundane zeswekile. Iziphumo zophononongo zifumanise ukuba isicatshulwa se-methanolic sembewu yevatala sonyusa i-homeostasis yeglucose kwaye sanceda ukugcina ubunzima bomzimba ngokuphucula inqanaba leswekile yokuzila, ukunyamezelana kweswekile yomlomo, ubunzima bomzimba, ukutya kunye nokutya okungamanzi ^[6] .

5. Uncedo ekunciphiseni ubunzima

Ngokophononongo olwenziwe kwiYunivesithi yaseRajiv Gandhi yezeNzululwazi zezeMpilo eBengaluru, eKarnataka, isicatshulwa sevatala sembewu sineziphumo zokuchasana nomzimba. Imbewu yevatala kwiidosi eziphakathi neziphezulu zanikwa iigundane ezityebe kakhulu kwaye iziphumo zazinciphisa ubunzima bomzimba, ukutya ukutya, i-serum glucose, icholesterol, kunye namanqanaba e-triglyceride ^[7] .

6. Thintela isifo samathambo

Imbewu yevatala inefuthe elihle ekuthinteleni isifo samathambo njengoko ine-magnesium, i-manganese kunye ne-calcium. Ukukhutshwa kwembewu yevatala kwiidosi eziphakathi kunye eziphezulu kubonisa umsebenzi obalulekileyo we-antiarthritic owanceda ukunciphisa isifo samathambo kwiigundane, ngokwesifundo esaziwayo. ^[7] .

7. Yiba nefuthe le-antiulcerogenic

Iitriterpenoids kunye neephenolic compounds kwimethanoli ekhutshwe kwimbewu yevatala yaziwa ngokuba neempawu ze-antiulcerogenic. Isifundo sifumanise ukuba ukutya imbewu yevatala kubonise ukwehla okubonakalayo kwizilonda esiswini kunye nokunciphisa iasidi ^[8] .

8. Ukukhuthaza impilo yabasetyhini

Imbewu yevatala iqulethe i-58 mcg yefolate, ekwabizwa ngokuba yi-folic acid okanye ivithamin B9. I-Folate yivithamini ebalulekileyo ejongene nokusebenza kwengqondo efanelekileyo kwaye inceda ukulawula amanqanaba e-homocysteine. Abasetyhini abakwiminyaka yokuzala bafuna i-folic acid engaphezulu njengoko ukusilela kwale vithamini kunxulunyaniswa neziphene zokuzalwa kwetyhubhu ^[9] , ^[10] .

9. Gcina impilo yolusu neenwele

Imbewu yevatala ngumthombo ogqwesileyo wee-acid ezingafunyiswanga kunye nee-antioxidants ezinceda ukugcina ulusu lusempilweni kwaye lucothisa ukuguga kolusu. Inokukunceda ukunyanga iingxaki zolusu ezifana nerhashalala, i-edema, njl. Kwakhona, ioyile yembewu yevatala inokunceda ukususa inkwethu kwaye iprotein ekhoyo kuzo ingomeleza iinwele zakho.

Uyisebenzisa njani iMbewu yeVatala?

Hluma imbewu yakho

Ukufumana uninzi lwezondlo kwimbewu yevatala, vumela ukuba ihlume. Zithambise emanzini ubusuku bonke kangangeentsuku eziyi-2-3. Yomise elangeni kwaye uyonwabele njengesiqwengana esinesondlo.

Roast imbewu yakho

Roast imbewu ehovini kubushushu obungama-325 degrees Fahrenheit. Kuya kuthatha imizuzu eli-15 ukosa emva koko ungakonwabela ngokufefa ngetyuwa, umgubo we-sinamon, umgubo we-chilli kunye ne-oyile yeoyile kunye nejusi yelamuni.

Ivatala yevatala iresiphi yerayisi ^{[Shumi elinanye]}

Izithako:

• 1 indebe ye-basmati irayisi
• & frac12 indebe yevatala yeembewu
• Zi-6 iipepile ezibomvu ezomileyo
• 1 tsp imbewu yesinaphi
• 1 tsp emhlophe urad dal
• Ambalwa amagqabi ekhari
• 1 tbsp amandongomane aluhlaza
• & Frac14 tsp asafoetida
• 1 tbsp i-oyile yokupheka
• Ityuwa ukunambitha

Indlela:

• Yoma imbewu yevatala kunye ne-chillies ebomvu de ziqale ukuqhekeka. Vumela ukuba zipholile.
• Sigaye kwi-grinder kunye netyuwa.
• Thela ioyile yokupheka epanini, yongeza imbewu yemostade, urad dal, amagqabi e curry kunye ne asafoetida.
• Yongeza amandongomane kwaye uqhotse kwimizuzu embalwa. Yongeza irayisi kwaye udibanise kakuhle.
• Yongeza umgubo wembewu yevatala yomhlaba kwaye uyipheke imizuzu embalwa de kuphekwe irayisi.
• Yikhonze ngokufudumeleyo.

1. [1]UReetapa Biswas, Tiyasa Dey kunye noSanta Datta (De). 2016. 'Uhlalutyo olubanzi kwimbewu yevatala-leyo ichithwayo', Ijenali yaMazwe ngaMazwe yoPhando lwaNgoku, 8, (08), 35828-35832.
2. [Mbini]IBiswas, R., Ghosal, S., Chattopadhyay, A., & De, S. D. Uphengululo olubanzi kwioyile yembewu yevatala-imveliso engasetyenziswanga.
3. [3]IPoduri, A., Rateri, D. L., Saha, S. K., Saha, S., kunye noDaugherty, A. (2012). Ukukhutshwa kweCitrullus lanatus 'sentinel' (ivatala) kunciphisa i-atherosclerosis kwiimpuku ezilahlekileyo ze-LDL.IJenali ye-biochemistry yesondlo, i-24 (5), 882-6.
4. [4]UTam, M., Gomez, S., Gonzalez-Gross, M., kunye noMarcos, A. (2003). Iindima ezinokubakho ze-magnesium kumajoni omzimba. Ijenali yaseYurophu yesondlo sezonyango, i-57 (10), 1193.
5. [5]Agiang, M. A., Matthew, O. J., Atangwho, J., & Ebong, P. E. (2015). Iziphumo zeoyile yesintu etyiwayo yesini kwiihomoni zesini zeempuku ze-albino Wistar. Ijenali yaseAfrika yoPhando lweBiochemistry, 9 (3), 40-46.
6. [6]UWilly J. Malaisse. Isiphumo se-antihyperglycemic seCitrullus colocyntic le mbewu ikhupha amanzi kwiigundane zesifo seswekile esenziwe nge-streptozotocin, iMetabolic kunye noPhando olusebenzayo kwiSwekile 2: 71-76
7. [7]UManoj. J. 2011. Ukuchasana nokutyeba kunye nemisebenzi echasene ne-arthritic yeCitrullus vulgaris (Cucurbitaceae) izicatshulwa zembewu kwiigundane. IYunivesithi yaseRajiv Gandhi yeSayensi yezeMpilo, eBengaluru, Karnataka
8. [8]Alok Bhardwaj, Rajeev Kumar, Vivek Dabas kunye noNiyaz Alam. Uvavanyo lwe-anti-isilonda somsebenzi weCitrullus lanatus yembewu ekhutshwe kwiigundane zealbino albino, Ijenali yeLizwe yeFarmacy kunye nezoNyango lwezeMithi 4: 135-139
9. [9]Imigca, J. L., Lee, Y. J., Conley, M. R., Kirke, P. N., McPartlin, J. M., Weir, D. G., & Scott, J. M. (1995). I-Homocysteine ​​metabolism ekukhulelweni okunzima ziziphene ze-neural-tube. I-Lancet, 345 (8943), 149-151.
10. [10]Kang, S., Wong, P. W., & Norusis, M. (1987). I-Homocysteinemia ngenxa yokusilela komntu. I-Metabolism, 36 (5), 458-462.
11. [Shumi elinanye]https://www.archanaskitchen.com/watermelon-seeds-rice-recipe

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