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Kumele Ubuke

Ungaphuthelwa

Ikhaya Ezempilo Ukudla okunomsoco Nutrition oi-Amritha K Ngu U-Amritha K. ngoMeyi 13, 2019

Ama-crunchy, amnandi, ahlanzekile futhi anempilo - lawa ngamanye amagama umuntu angawasebenzisa ukuchaza ukhukhamba! Zingadliwa njengokudla okulula, zengezwe kumasaladi akho noma kusamishi noma zingangezwa kuma-smoothies akho. Amakhukhamba anempilo kakhulu futhi ayaqabula, acebile emanzini futhi anganikeza izinzuzo ezinhle kubantu abafuna ukunciphisa umzimba ^[1] .

Okumnandi, bewazi ukuthi ikhukhamba empeleni isithelo hhayi imifino. Lesi sithelo se-cum yemifino sisiza ukuqeda ubuthi emzimbeni futhi sithuthukise impilo yakho yonke ngokuphawulekayo. Ikhukhamba lingelomndeni ofanayo wesikwashi, ithanga nekhabe futhi liqukethe amaphesenti angama-95 amanzi asiza ukukugcina unamanzi amaningi ^[okubili] .

Skrolela phansi ukuze uhlole ukhukhamba onomthelela omangalisayo emzimbeni wakho uma udliwa nsuku zonke.

Inani Elinomsoco Wekhukhamba

Amagremu ayi-100 esithelo semifino esiphundu sinamandla wekhalori ayi-16, u-0.5 g wefayibha yokudla, u-0.11 g wamafutha, amaprotheni angu-0.65 g, i-0,027 mg thiamine, i-0.033 mg riboflavin, i-0.098 mg niacin, i-0.259 mg i-pantothenic acid, i-0.04 mg i-vitamin B6, i-0.079 mg i-manganese ne-0.2 mg zinc ^[3] .

Umsoco osele okhona kukhukhamba ungokulandelayo:

3.63 g ama-carbohydrate
1.67 g ushukela
95.23 g amanzi
1.3 mcg i-fluoride
I-7 mcg folate
2.8 mg uvithamini C
16.4 mcg uvithamini K
16 mg we-calcium
13 mg magnesium
24 mg phosphorus
147 mg i-potassium
2 mg sodium

Izinzuzo Zezempilo Zekhukhamba

Igcwele izakhamzimba ezifana noVitamin K, Vitamin B, ithusi, potassium, Vitamin C kanye ne manganese, ikhukhamba elidlayo lisiza ukugwema ukushoda kwezakhi futhi kunciphise ubungozi bezifo ezingalapheki ngenxa yobukhona bama polyphenols namakhemikhali ahlukile ^[4] , ^[5] , ^[6] , ^[7] , ^[8] .

1. Yehlisa ukucindezeleka

Amakhukhamba acebile ngamavithamini, ikakhulukazi i-vitamin B complex efaka uvithamini B1, uvithamini B5, novithamini B7. Lawa mavithamini asebenza ndawonye ekuphumuzeni isimiso sakho sezinzwa futhi asize ukuhlinzeka ukukhululeka ekuhlaselweni ukwesaba nokukhathazeka okubangelwa ukucindezeleka.

2. Phatha ukwehlisa isisindo

Ukhukhamba abe isithelo esidingekayo ukuze ungeze ohlelweni lwakho lokunciphisa isisindo. Udinga ukukhumbula ukuthi ukudla ukhukhamba kuphela okungakusizi ekwehliseni isisindo. Kodwa-ke, ukusebenzisa ikhukhamba kuyasiza njengoba kungakhuthazi ukuzuza kwesisindo futhi kukukhawulela ekudleni ukudla okungenamsoco.

3. Kuthuthukisa impilo yobuchopho

Ukhukhamba uqukethe i-flavonoid elwa nokuvuvukala okuhle ekukhuthazeni impilo yobuchopho. Usizo lwe-flavonoid lukhulisa ukuxhumeka kwama-neurons akho, ngaleyo ndlela luthuthukise ukuqonda kwakho. Ngeke kusize kuphela ekunakekeleni inkumbulo yakho kepha futhi kuzovikela namaseli ezinzwa emonakalweni ohlobene nobudala.

4. Kuthuthukisa ukugaya

Ukhukhamba ucebile kuzo zombili izintambo ezincibilikayo namanzi. Qala umkhuba onempilo ngokungeza ukhukhamba esaladini lakho ngembewu yesame ne-apple cider uviniga. Lokhu kuhle ohlelweni lwakho lokugaya ukudla njengoba kusiza ukuvimbela i-acid reflux. Ukhukhamba uzosiza futhi ukwehlisa amazinga e-pH esiswini futhi azosiza nasekulweni nokuqunjelwa.

5. Kuvikela impilo yenhliziyo

Ukhukhamba uqukethe amazinga aphezulu e-potassium, amahle kakhulu ekulawuleni umfutho wegazi. I-Potassium isebenza njenge-electrolyte esiza ukulawula ukusebenza kwamaselula. Iphinde isize ekunakekeleni uhlelo lwezinzwa, izicubu zemisipha, kanye nemisebenzi yenhliziyo. Futhi, okuqukethwe kwe-fiber kumakhukhamba kusiza ukuvimbela ukwakheka kwe-cholesterol emithanjeni futhi kuvimbele ukuvinjelwa kwemithambo.

6. Ithuthukisa ukuhamba kwamathumbu

Enye yezinzuzo ezinkulu zokudla ikhukhamba njalo ukuthi kusiza ukuxhasa ukuhamba kwamathumbu njalo. Ecebile ngokuqukethwe kwamanzi nefayibha encibilikayo, ukhukhamba usiza ukuthuthukisa ukungaguquguquki kwesitulo, ukuvimbela ukuqunjelwa, nokusiza ukugcina njalo. Kungasiza futhi ukukhuphula imvamisa yokuhamba kwamathumbu ngenkathi usondla amabhaktheriya alusizo emathunjini ^[9] .

7. Iqeda ubuthi

Ukhukhamba ucebile emanzini, okwenza kube ikhambi lemvelo lokubhekana nokuphelelwa amandla kwamanzi noma ukukhathala. Ngokufanayo, le ndawo yokudla okunomsoco ikhukhamba ikwenza kube lusizo ekuqedeni ubuthi obungafuneki obukhona emzimbeni wakho.

8. Yehlisa ingozi yomdlavuza

Ecebile ngama-antioxidants asiza ukuvimba i-oxidation ekhiqiza ama-radicals amahhala angaholela ezinhlotsheni eziningana zokugula okungalapheki, ikhukhamba kungakhonjwa ukuthi lilusizo ekuvikeleni ukuqala komdlavuza. Impahla yokukhipha ubuthi emzimbeni kanye naleyo yempahla ye-antioxidant yekhukhamba ilwa namaseli amakhulu asemzimbeni wakho.

9. Thuthukisa impilo yezinso

Enye yezinye izinzuzo ezinkulu zokudla ikhukhamba njalo ukuthi kusiza ukwehlisa amazinga e-uric acid ohlelweni lwakho, ngaleyo ndlela kugcine izinso zakho zisesimweni esihle. Kubuye kubhekwe njengekhambi lemvelo lokuhlanza izinso, njengoba likhipha imfucumfucu futhi liqede amatshe amancane ezinso.

10. Philisa isilonda esiswini

Izinzuzo zokudla ikhukhamba ziya ekujuleni kohlelo. Uma kukhulunywa ngezilonda zesisu, impahla yokupholisa ikhukhamba yenza umsebenzi omuhle. I-alkalinity yekhukhamba isiza ukupholisa izilonda zesisu. Kuze kube izingilazi ezimbili zjusi wekhukhamba ongadliwa nsuku zonke ukuthola ukukhululeka ^[10] .

11. Ilawula umfutho wegazi

Egcwele i-fiber, i-potassium ne-magnesium ikhukhamba izuze idumela lokuba wusizo olukhulu ekulawuleni izingcindezi zegazi. Kungaba umfutho wegazi ophakeme noma umfutho wegazi ophansi, ikhukhamba elipholile liyasiza kuzo zombili lezi zimo ^{[ishumi nanye]} .

Ungadliwa Okunempilo Ikhukhamba

1. Ikhukhamba, utamatisi nesaladi le-avocado]

Izithako ^[12]

2 wezipuni amafutha omnqumo ayintombi nto
1 isipuni se-orange zest
& frac12 isipuni sikasawoti
& uju we-isipuni frac12
& frac12 isipuni obandayo impuphu
Ikhukhamba elikhulu eli-1, eliqoshiwe
1 inkomishi ye-cherry utamatisi, ihafu
1 ukwatapheya ovuthiwe, uhhafu, ugxunyekiwe futhi uqotshiwe

Izikhombisi-ndlela

Amafutha we-whisk, uviniga, i-zest orange, usawoti, uju kanye ne-powder ebandayo esitsheni esikhulu.
Faka ikhukhamba bese uphonsa ngobumnene.
Vala bese uvumela ukuhamba ngemizuzu engu-15.
Faka utamatisi ne-avocado.
Hlanganisa bese ukhonza.

2. Watermelon ikhukhamba slushie

Izithako

Izinkomishi ezi-5 zamakhabe amakhabe afriziwe
1 inkomishi oqoshiwe ikhukhamba fresh
ijusi yama-lime 2
& indebe ye-frac12 yamanzi abandayo

Izikhombisi-ndlela

Hlanganisa zonke izithako kuze kube bushelelezi.
Uma ingxube ingahlangani ndawonye, engeza amanzi amancane.

3. Izithelo & ikhukhamba zijabulisa

Izithako

& frac34 inkomishi eqoshiwe ehlukaniswe ngama-orange izingxenye
1 inkomishi eqoshiwe yama-strawberry
& ikhekhe lekhukhamba eliqoshiwe elenziwe ngefrac12
& frac14 inkomishi eqoshiwe anyanisi obomvu
1 isipuni oqoshiwe cilantro
1 ithisipuni i-lime zest
2 wezipuni ujusi kalamula
Isipuni esingu-1 ijusi le-orange
1 ithisipuni uju
& frac12 isipuni usawoti we-kosher

Izikhombisi-ndlela

Hlanganisa ama-strawberries, izingxenye ze-orange, ikhukhamba, u-anyanisi, i-cilantro, i-lime zest, ijusi likalamula, ijusi le-orange, uju nosawoti esitsheni esiphakathi.
Makuhlale imizuzu eyishumi.
Khonza ngokushesha.

Okuqhamuka uma udla imishanguzo

Ikhukhamba liqukethe ubuthi obufana ne-cucurbitacins kanye ne-tetracyclic triterpenoids engathinta impilo yakho ^[13] .
Izithelo ezinamanzi amaningi zingakushiya uphelelwe amanzi emzimbeni ngenxa yokuba khona kwe-cucurbitacin.
Okuqukethwe okuphezulu kukavithamini C kungasebenza njenge-pro-oxidant.
Kungadala i-sinusitis ^[14] .
Isimo sokuchama sale mifino sizodala ukuchama kaningi.
Ukhukhamba uyimithombo emihle ye-fiber, ngakho-ke ukusetshenziswa okungalawulwa kungakushiya uqunjelwe ^{[ishumi nanhlanu]} .

Izinkomba ze-infographic ^[16] ^[17] ^[18] ^[19] ^{[amashumi amabili]} ^{[amashumi amabili nanye]} ^[22]

Buka Izinkomba ze-Article

[1]IHord, N. G., Tang, Y., & Bryan, N. S. (2009). Imithombo yokudla yama-nitrate nama-nitrites: umongo we-physiologic wezinzuzo zezempilo ezingaba khona Umagazini waseMelika wokondleka komtholampilo, 90 (1), 1-10.
[okubili]USlavin, J. L., noLloyd, B. (2012). Izinzuzo zezempilo zezithelo nemifino. Intuthuko ekudleni, 3 (4), 506-516.
[3]UMurad, H., & Nyc, M. A. (2016). Ukuhlola izinzuzo ezingaba khona zamakhukhamba wokunakekelwa kwezempilo nokwenziwa ngcono kwesikhumba. J Aging Res Clin Practice, 5 (3), 139-141.
[4]IPangestuti, R., ne-Arifin, Z. (2018). Imiphumela yezinzuzo zokwelashwa nezempilo yamakhukhamba asebenzayo olwandle I-Journal yemithi yendabuko nehambisanayo, 8 (3), 341-351.
[5]URoggatz, C. C., González-Wangüemert, M., Pereira, H., Vizetto-Duarte, C., Rodrigues, M. J., Barreira, L., ... & Custódio, L. (2018). Ukubuka kokuqala ezintweni zokudla okunomsoco wekhukhamba yasolwandle iParastichopus regalis evela oLwandle iMedithera (SE Spain) .Ucwaningo lomkhiqizo wemvelo, 32 (1), 116-120.
[6]USiahaan, E., Pangestuti, R., Munandar, H., & Kim, S. K. (2017). Izakhiwo zeCosmeceuticals zamakhukhamba asolwandle: Amathemba namathrendi.
[7]UMuruganantham, N., uSolomon, S., no-Senthamilselvi, M. M. (2016). Umsebenzi we-Anticancer we-Cucumissativus (Ikhukhamba) uqhakaza ngokumelene ne-Human Liver Cancer.International Journal of Pharmaceutical and Clinical Research, 8 (1), 39-41.
[8]UZieliński, H., Surma, M., & Zielińska, D. (2017). Amakhukhamba afakwe emanzini abilayo ngokwemvelo. Ukudla Okungavundisiwe Kwezempilo Nokuvimbela Izifo (amakhasi 503-516). I-Academic Press.
[9]I-Chakraborty, R., neRoy, S. (2018). Ukuhlolwa kokuhlukahluka kanye nezinzuzo zezempilo ezihambisanayo zamakhukhamba endabuko ezivela e-Himalaya kanye nasezifundeni ezinamagquma eziseduze nezwekazi laseNdiya.I-Journal of food science and technology, 55 (5), 1599-1613.
[10]UJanakiram, N., Mohammed, A., & Rao, C. (2015). Ama-metabolites asolwandle njengama-anti-cancer agents anamandla.Izidakamizwa zasolwandle, 13 (5), 2909-2923.
[ishumi nanye]Shi, S., Feng, W., Hu, S., Liang, S., An, N., & Mao, Y. (2016). Ama-bioactive compounds wamakhukhamba asolwandle kanye nemiphumela yawo yokwelapha.Iphephabhuku laseChina lama-oceanology kanye ne-limnology, 34 (3), 549-558.
[12]Adeoye, I. B., & Balogun, O. L. (2016). Inzuzo nokusebenza kahle komkhiqizo wamakhukhamba phakathi kwabalimi abasafufusa esifundazweni sase-Oyo, eNigeria. IJenali Yezolimo Yezolimo, 61 (4), 387-398.
[13]UMelvin, R. (2019, Meyi 32). Ikhukhamba zokupheka. UkudlaWell [Okuthunyelwe kweBhulogi]. Ibuyiswe kusuka, http://www.eatingwell.com/recipe/272729/fruit-cucumber-relish/
[14]Manan, W. Z. W., Mahalingam, S. R., Arshad, K., Bukhari, S. I., & Ming, L. C. (2016). Ukuphepha nokusebenza kwekhukhamba lasolwandle eliqukethe imikhiqizo.Izindawo Zokugcina Zemithi, 7 (5), 48.
[ishumi nanhlanu]U-Oboh, G., Ademiluyi, A. O., Ogunsuyi, O. B., Oyeleye, S. I., Dada, A. F., & Boligon, A. A. (2017). Ukukhishwa kweklabishi nekhukhamba kubonise i-anticholinesterase, i-antimonoamine oxidase nezindawo zokulwa ne-antioxidant. I-Journal ye-biochemistry yokudla, i-41 (3), i-e12358.
[16]https://www.pngkey.com/download/u2e6t4q8a9a9o0r5_veg-spring-rolls-veg-spring-rolls-png/
[17]https://www.pngkey.com/detail/u2e6q8i1i1w7o0i1_mini-pops-ice-cream-bar/
[18]https://www.pngarts.com/explore/64177
[19]https://peoplepng.com/cucumber-png-picture/173441/free-vector
[amashumi amabili]http://pngimg.com/imgs/food/sushi/
[amashumi amabili nanye]https://www.truvia.co.uk/recipes/cucumber-salad
[22]https://pngtree.com/freepng/fungus-cucumber-soup_2202953.html