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Amapomegranati abhekwa njengesinye sezithelo ezinempilo kakhulu. Ukusuka ekuvimbeleni noma ekwelapheni izifo ezahlukahlukene ukwehlisa ukuvuvukala, amapomegranati anezinzuzo ezahlukahlukene zezempilo [1] . Isithelo lesi sibizwa ngokuthi 'i-anar' ngesi-Hindi futhi sisetshenziswa kakhulu e-Ayurveda ukwelapha izifo ezahlukahlukene.
Amapomegranati anegobolondo eliqinile ngaphandle nangaphakathi, kunezimbewu ezincane ezidliwayo ezinamanzi ezibizwa ngama-arils ezingadliwa ziluhlaza noma zicutshungulwa zibe ujusi wepomegranate. Ipomegranati elilodwa liphethe imbewu engaphezu kwama-600 futhi zigcwele umsoco. Izimbewu zisetshenziselwa nokwenza uwoyela wembewu wepomegranati, onemiphumela eminingi emihle yezempilo ngaphakathi nangaphandle.
Inani Elinomsoco Lamapomegranati
Amagremu ayi-100 wamahalananda aqukethe ama-77.93 g wamanzi nama-calories ayi-83. Futhi ziqukethe
- 1.17 amagremu inani lipid (amafutha)
- 18.70 amagremu ama-carbohydrate
- 13.67 amagremu ushukela
- I-4.0 amagremu inani le-fiber yokudla
- 1.67 amagremu amaprotheni
- 10 milligrams calcium
- 0.30 milligrams iron
- 12 milligrams magnesium
- Ama-milligram angama-36 anephosphorus
- 236 milligram potassium
- 3 milligram sodium
- 0,35 milligrams zinc
- 10.2 milligram uvithamini C
- 0.067 milligram thiamin
- 0.053 milligram riboflavin
- 0,293 milligrams niacin
- 0.075 milligrams uvithamini B6
- I-38 µg folate
- 0.60 milligrams uvithamini E
- 16.4 vitaming uvithamini K
Izinzuzo Zezempilo Zamahalananda
1. Kukhuthaza impilo yezocansi
Amapomegranati ayaziwa ukuthi anemiphumela emihle emoyeni wakho.
Ngokuya ngocwaningo, lesi sithelo saziwa ngokwenza ngcono izimpawu zokungasebenzi kahle kwe-erectile ngokwandisa ukugeleza kwegazi kuzicubu ze-erectile, ngaleyo ndlela kwelapha ukungabi namandla [okubili] , [3] . Iphinde inyuse amazinga e-testosterone akhulisa isifiso sobulili kwabesilisa nabesifazane.
2. Kukhulisa impilo yenhliziyo
Ipomegranate ingakhulisa impilo yenhliziyo futhi ngenxa yokuba khona kwe-acid enamafutha ebizwa nge-punicic acid namanye ama-antioxidants anamandla njengama-tannins nama-anthocyanins angasiza ekuvikeleni izifo zenhliziyo [4] . Ucwaningo luthole ukuthi abantu abadla amapomegranati babenokwanda kwe-cholesterol enhle kanye nokuwohloka kwe-lipids eyingozi ene-oxidized, ngaleyo ndlela behlisa ubungozi be-atherosclerosis [5] .
Ngaphezu kwalokho, isithelo futhi sinciphisa umfutho wegazi ophakeme [6] futhi ukuyidla nsuku zonke kuzothuthukisa ukugeleza kwegazi liye enhliziyweni ezigulini ezinesifo senhliziyo [7] .
3. Kugwema umdlavuza
Izinhlamvu zehalananda zitholakale ukunciphisa ingozi yomdlavuza wesinye, uhlobo lomdlavuza oluvame kakhulu emadodeni [8] . Imbewu inezinto ezilwa nomdlavuza ezingabangelwa ukutholakala kwe-punicic acid evimbela ukwanda kwamangqamuzana omdlavuza futhi ibuye ifake nomdlavuza weseli [9] . Lokhu kudla okulwa nomdlavuza kungavimbela ukukhula kwamangqamuzana omdlavuza webele futhi kuvuse nokufa kweseli kwamangqamuzana omdlavuza webele [10] , [ishumi nanye] .
4. Kuvimbela ukukhuluphala
Ukudla amapomegranati kuzosiza ekuvikeleni ukukhuluphala njengoba kunothe ngama-polyphenols, ama-flavonoids, ama-anthocyanins nama-tannins, konke lokhu kusiza ekusheshiseni inqubo yokushisa amafutha futhi kukhulise imetabolism yakho [12] . Ukudla amapomegranati noma ukuphuza ingilazi yejomegranate kusiza ekucindezeleni isifiso sakho sokudla, ngaleyo ndlela kunciphise amathuba okukhuluphala.
5. Yehlisa ingozi yesifo samathambo
Imbewu yepomegranate ingasiza ekunciphiseni i-arthritis nobuhlungu obuhlangene ngoba ingumthombo omuhle wama-antioxidants abizwa ngama-flavonols, asebenza njengama-anti-inflammatory agents emzimbeni. Ucwaningo luthole ukuthi ipomegranate imbewu ekhishwe inamandla okuvimba ama-enzyme alimaza amalunga abantu abaphethwe yi-osteoarthritis [13] . Olunye ucwaningo lwesilwane lukhombisa ukuthi ukukhipha ipomegranate kunciphisa ukuqala kanye nezigameko zesifo samathambo esibangelwa i-collagen [14] .
6. Kuthuthukisa ukusebenza kwezemidlalo
Ocwaningweni olushicilelwe ku-Journal of Nutrition and Metabolism, abasubathi abaphuze i-500 ml yejomegranate ijusi izinsuku eziyi-15 babone ukusebenza kwezemidlalo okuthuthukile [ishumi nanhlanu] , [16] . Kungenxa yokuthi ujusi wehalananda uthuthukisa izinga lokukhuthazela nokusebenza kwe-aerobic kubasubathi kungakapheli imizuzu engama-30 kungenisiwe ngenxa yokuba khona kwama-antioxidants.
7. Kubambezela ukuguga
Amapomegranati aqukethe ama-antioxidants afana novithamini C novithamini E okusiza ekunciphiseni umphumela wama-radicals mahhala emzimbeni. Ama-radicals amahhala emzimbeni enza isikhumba sakho sibonakale sigugile ngaphambi kokuba ube mdala. Izinhlanganisela zezitshalo ezizuzisayo kusithelo zisiza ekuvuseleleni amangqamuzana esikhumba. Lokhu kusiza ekugcineni imibimbi nesikhumba esintengayo [17] .
Ngaphezu kwalokho, okuqukethwe kwe-antioxidant emapomegranati kungasiza ekulweni nokuvuvukala kwesikhumba, ukuqubuka kwezinduna futhi kukhulise ikhono lesikhumba lokuzivikela ekulimaleni kwelanga.
8. Ithuthukisa impilo yezinwele
Uma uhlushwa yizinwele, yidla imbewu yamapomegranati. Zisiza ukuqinisa izintambo zezinwele ngenxa ye-punicic acid, i-acid enamafutha egcina izinwele zakho ziqinile. Imbewu yepomegranate ibuye ithuthukise ukujikeleza kwegazi ekhanda futhi ibangele ukukhula kwezinwele.
9. Ukwelapha i-anemia
Amapomegranati angumthombo omuhle wensimbi ongakusiza ukukhuphula amazinga akho e-hemoglobin [18] . IHemoglobin yiprotheni enothe ngensimbi etholakala kumaseli abomvu egazi elibhekele ukuthwala umoya-mpilo emzimbeni wonke. Amazinga e-hemoglobin aphansi aholela ekushoneni kwegazi. Ngaphezu kwalokho, amapomegranati aqukethe uvithamini C osiza ukumunca kangcono i-iron emzimbeni.
10. Kuthoba izinkinga zesisu
Imbewu yepomegranate iqukethe izakhiwo ezinamandla ezilwa namagciwane nezakhiwo ezilwa nokuvuvukala ezisiza ukunciphisa izinkinga ezihlobene nesisu ezifana nohudo, uhudo kanye nekholera [19] . Ukuba khona kwama-bioactive compounds, ama-antioxidants kanye ne-punicic acid kuyasiza ekwelapheni ukuvuvukala esiswini futhi kuliwe nokutheleleka kwamagciwane.
Ngaphezu kwalokho, ukudla amapomegranati noma ukuphuza i-pomegranate juice ngemuva kokudla kusiza ekugayeni ukudla ngokushesha, ngaleyo ndlela kuthuthukise ukugaya [amashumi amabili] .
11. Kwehlisa ubungozi besifo sikashukela sohlobo 2
Ucwaningo oluningi luxhumanise ukusebenza kwamapomegranati ekuvimbeleni nasekwelapheni uhlobo lwesifo sikashukela sohlobo lwesibili. Amapomegranati aqukethe i-ellagic acid, i-punicalagin, i-oleanolic, i-ursolic, i-uallic acid kanye ne-gallic acid eyaziwa ukuthi inezinto ezilwa nesifo sikashukela. Futhi, amapomegranati anama-antioxidant polyphenols asiza ekwelapheni nasekuvimbeleni uhlobo lwesifo sikashukela sohlobo lwe-2 [amashumi amabili nanye] .
12. Kuvikela amazinyo
Amapomegranati ayasebenza ekulweni namagciwane omlomo, ngoba anezindawo zokulwa namagciwane. Iphinde ivimbele ukwakheka kwama-plaque micro-organisms aqeda ngoqweqwe lwamazinyo. Ucwaningo olushicilelwe kwi-Ancient Science of Life luthole ukuthi ukusetshenziswa kwamapomegranati kwehlisa ukwakheka koqwembe ngamaphesenti angama-32 [22] .
13. Kwehlisa ingozi ye-Alzheimer's
Inkumbulo ethuthukisiwe nokusebenza kwengqondo okungcono kubangelwa ama-antioxidants e-polyphenol atholakala kakhulu embewini yamapomegranati. I-Punicalagin, uhlobo oluthile lwe-polyphenol lwaziwa ukunciphisa amazinga oqwembe lwama-amyloid oluhlangana phakathi kwamangqamuzana ezinzwa obuchopho abangela isifo se-Alzheimer's [2. 3] . Ukudla amapomegranati nsuku zonke kuzothuthukisa ukusebenza kwakho kwengqondo.
14. Kuvimbela isifo sesibindi esinamafutha
Isifo sesibindi esinamafutha senzeka lapho amafutha eqoqana esibindi. Kungaba yingozi empilweni uma iqhubeka iholela ekuqhekekeni kwesibindi, umdlavuza wesibindi kanye nesifo sesibindi. Uma kudliwa nsuku zonke, amapomegranati angavimbela ukuvuvukala kwesibindi kanye nesifo esinamafutha sesibindi [24] . Ngaphezu kwalokho, isithelo singasiza ukuvikela isibindi sakho lapho uphethwe yi-jaundice [25] .
Udla Nini Futhi Ungadla Kangakanani
Isikhathi esihle sokudla ihalananda kusekuseni ngemuva kokuphuza ingilazi yamanzi. Noma kunjalo, ungayithola njengesidlwana sakusihlwa noma ngemuva kokudla. Ngokuya nge-Unites States Department of Agriculture, inani eliphakanyiswa nsuku zonke izinkomishi ezi-2 zehalananda ngosuku.
Izindlela Zokudla Ihalananda
- Ungadla ihalananda ngesimo sejusi noma i-smoothie.
- Fafaza ipomegranati ku-oatmeal yakho noma kumasaladi wakho wezithelo nemifino.
- Yisebenzise njenge-topping ku-yogurt yakho ecacile noma ekhethiwe.
- Lungiselela i-yogurt parfait enembewu yehalananda, amajikijolo kanye ne-granola.
- Ngenkathi ususa amabele enkukhu ungafafaza imbewu yamarharnate ubumnandi.
Buka Izinkomba ze-Article
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