Izinzuzo Ezimangazayo Eziyi-Citrus Fruit, ePomelo

Amagama Amahle Kakhulu Ezingane

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Ilungu elikhulu kunawo wonke emndenini wamawolintshi, u-pomelo uyisihlobo esiseduze se- ^[1] isithelo segilebhisi. Isikhathi eside esithathiwe ukuze isithelo sikhule, okuyiminyaka eyisishiyagalombili, singanikezwa ngokungabi bikho kwesithelo samawolintshi. Kodwa-ke, kukhona ushintsho oludalula ukufunwa kwepomelo nabathandi bezempilo abagxile ekuhloleni ubukhazikhazi bezinzuzo zezempilo ^[okubili] enikezwa isimangaliso samawolintshi.

Izinzuzo eziphawuleka ezinikezwa yisithelo se-pulpy zisiza ekwenzeni ngcono amasosha akho omzimba abe yimpilo yokugaya ukudla. Igcwele uvithamini C, izithelo ezisawolintshi zingazuzisa umzimba wakho ^[3] ngezindlela eziningi. Kusukela ekukhuleni kwakho kwamangqamuzana egazi ekuthuthukiseni ubukhulu bamathambo akho, izinzuzo zokudla okunikezwa yi-grapefruit ezibukeka zifana azazi mingcele. Funda ukuze wazi kabanzi ngoshukela onjengewolintshi kanye nanjengesithelo se-tangerine nozamcolo wezinzuzo ezikunikeza empilweni yakho.

Inani Elinomsoco KaPomelo

Amagremu ayi-100 epomelo eluhlaza ane-30 kcal yamandla, u-0.04 amagremu amafutha, amaprotheni angu-0.76, i-0.034 milligrams thiamine, i-0.027 milligrams riboflavin, i-0.22 milligrams niacin, i-0.036 milligrams vitamin B6, i-0.11 milligrams iron, i-0.017 milligrams manganese ne-0.08 milligrams zinc.

Ezinye izakhamzimba ezithelweni ze-citrus yilezi ^[4]

• 9.62 amagremu ama-carbohydrate
• 1 igremu fibre yokudla
• Ama-milligram angama-61 uvithamini C
• 6 milligrams magnesium
• 17 milligrams phosphorus
• 216 milligram potassium
• 1 milligram sodium

Izinhlobo ZikaPomelo

Waziwa kakhulu njengokhokho ka isithelo segilebhisi , lesi sithelo se-citrus sinezinhlobo ezintathu ezihlukene.

1. Ubhamabhele omhlophe

Lokhu yizinhlobonhlobo zakwa-Israyeli zezithelo ezisawolintshi. Uma kuqhathaniswa nezinye izinhlobo zepomelo, ipomelo emhlophe inkulu ngosayizi futhi ine- ^[5] ikhasi elijiyile, iphunga elibabazekayo noginindela omnandi. Imvamisa isetshenziselwa ukwelapha izingqinamba ezihlobene nokugayeka kokudla. I-pomelo emhlophe ivuthwa phakathi no-Meyi naphakathi no-Okthoba.

2. Ubhamubomvu obomvu

Lezi zinhlobonhlobo zinesikhumba esincane futhi sine-tangy, kanye nokunambitheka okumuncu. Ingaphakathi licwecwe ngokwengeziwe futhi lidabuka eMalaysia. I-pomelo ebomvu ^[6] kubhekwa njengokuqala kohlobo lwayo. Ivuthwa phakathi kukaSepthemba noJanuwari.

3. I-pink pomelo

Lolu hlobo lwezithelo ezisawolintshi lumnandi ngokwedlulele futhi linezimbewu eziningi. Inamanzi ngokuqhathanisa futhi iyikhambi lemvelo lezikelemu zamathumbu ^[7] .

Izinzuzo Zezempilo zikaPomelo

Izinzuzo zokudla izithelo zezithelo ezisawolintshi kusukela ekuthuthukiseni amasosha akho omzimba nokuqinisa amathambo akho.

1. Kuthuthukisa ukugaya

Okuqukethwe kwe-fiber ephezulu esithelweni kunenzuzo empilweni yakho yokugaya ukudla. Ngokunikeza ama-25% wemfuneko yansuku zonke ye-fiber, izithelo ziyasiza ekukhuthazeni ukunyakaza emkhakheni wokugaya ukudla. Okuqukethwe yi-fiber ku-pomelo kuvuselela uketshezi lwamajusi esiswini nawokugaya ukudla, kube nomthelela ekwenzeni ngcono inqubo yokwephuka ^[8] amaprotheni ayinkimbinkimbi. UPomelo usiza ekuqedeni izingqinamba ezihlobene nokugaya ukudla ezifana nohudo nokuqunjelwa.

2. Kuqinisa amasosha omzimba

IPomelo yaziwa kakhulu ngobuningi bevithamini C ^[9] okuqukethwe kuyo. Ukuba i-antioxidant, isithelo sisiza ekukhuthazeni imisebenzi yamaseli amhlophe egazi futhi sibhubhise ama-radicals amahhala abangela ukulimala emzimbeni wakho. Isithelo siwumthombo omkhulu we-ascorbic acid, exhumene ngqo nokwenza ngcono amasosha omzimba. Ukusetshenziswa okuvamile nokulawulwa kwe-pomelo ^[10] kungasiza ukulwa nemfiva, ukukhwehlela, imikhuhlane nokunye ukutheleleka ngegciwane kanye namagciwane.

3. Iphatha umfutho wegazi

Umthombo omuhle we-potassium, izithelo ezisawolintshi ziyasiza ekwandiseni ukujikeleza kwegazi ^{[ishumi nanye]} nomzimba oksijini. Njengoba i-potassium iyi-vasodilator, isithelo singasiza ekukhipheni ukungezwani nokuvaleka emithanjeni yegazi. Ngalokhu, izithelo zingasiza ekunciphiseni ubunzima ezinhliziyweni zenu, ngaleyo ndlela zivimbele ukuqala kokuhlaselwa yinhliziyo, imivimbo kanye ne-atherosclerosis ^[12] .

4. Kuvimbela i-anemia

Vitamin C kuthuthukisa ukumuncwa yensimbi. Njengoba kushiwo ngenhla, ipomelo inokuqukethwe okunothile kukavithamini C okulwa nokulahlekelwa yigazi. Lokho wukuthi, ngokumunca inani elidingekayo lensimbi, izithelo zesithelo ziyasiza ekwelapheni ukushoda kwegazi. Ukusetshenziswa njalo kwepomelo ^[13] kunganciphisa ukuqala kwe-anemia futhi kuthuthukise ukujikeleza kwegazi.

5. Yehlisa i-cholesterol

Izifundo ezahlukahlukene zigcizelele ezinzuzweni ezinikezwa yi-potassium ^[14] okuqukethwe kwisithelo se-pomelo. Kuyasiza ekwehliseni amazinga amabi we-cholesterol emzimbeni wakho. I-pectin esezinsizakalweni zezithelo ekukhipheni imali eqoqiwe emithanjeni futhi. UPomelo usiza abantu abane-hypertension ^{[ishumi nanhlanu]} njengoba inciphisa amazinga e-cholesterol emzimbeni wakho.

6. Ithuthukisa impilo yenhliziyo

Njengoba ipomelo ilusizo ekuphatheni umfutho wegazi namazinga e-cholesterol, akumangazi ukuthi isithelo sinomthelela omuhle empilweni yenhliziyo yomuntu. Okuqukethwe kwe-potassium ^[14] esithelweni kunesibopho sokwenza ngcono impilo yenhliziyo yakho kuphela ngokulawula umfutho wegazi nokuphatha imithambo yegazi evela ekuvalekeni. Ngokufanayo, i-pectin esesithelweni iyasiza futhi ekuthuthukiseni impilo yenhliziyo yakho njengoba isiza ekususeni imfucuza ^{[ishumi nanye]} nokungcola.

7. Vimbela i-UTI

Uvithamini C ukhona ku-pomelo ^[16] isiza ekwandiseni amazinga e-asidi emchameni, ngaleyo ndlela ikhawulele ukuthuthukiswa kwezifo ze-Urinary Tract Infections. Iyanciphisa ukukhula kwamagciwane emkhakheni we-urinary futhi inenzuzo enkulu kwabesifazane abakhulelwe ^[17] . Kungukuqukethwe kukavithamini C okusiza ekukhuphuleni amazinga we-acid yomchamo, nawo avimbele ukukhula kwamagciwane.

8. Izinsiza ekunciphiseni isisindo

I-Pomelo inokuqukethwe okune-fiber enothile, ngaleyo ndlela ikwenze kufanele ukwengeze ekudleni kwakho uma ulangazelela ukuncipha ^[18] . I-fiber esesithelweni isiza ekwehliseni isisindo njengoba ibekela imingcele isidingo sokudla esihlala njalo. Isikhathi sokuhlafuna, ngenxa yesimo sesithelo esinemicu, siqhathaniswa kakhulu futhi sakha umuzwa wokwaneliseka lapho ulambile. Kuyasiza futhi ekunciphiseni amafutha ^[19] ngokushisa okuqukethwe ushukela nesitashi emzimbeni wakho.

9.Ulwa umdlavuza

Ucebile ngama-bioflavonoids ^{[amashumi amabili]} , isithelo esisawolintshi siyasiza ekulweni nomdlavuza. Ukusetshenziswa okuqondisiwe kwe-pomelo kusiza ukuvimbela ukukhula nokusabalalisa kwamangqamuzana omdlavuza wamathumbu, webele, ne-pancreatic. Kuyasiza futhi ekususeni i-estrogen eyeqile ohlelweni. Ngokuhambisana nalokho, impahla ye-antioxidant ^{[amashumi amabili nanye]} izithelo zisiza ekulweni namaseli anomdlavuza.

10. Kukhuthaza ukwelashwa

Okuqukethwe uvithamini C esithelweni kuyasiza ekwelapheni amanxeba. Ngoba ama-enzyme asezakhiweni asiza ukuthuthukisa i-collagen esebenza njengengxenye yokuvuselela ^[22] . Amaprotheni asebenza ngokusheshisa inqubo yokuphulukisa nokufaka izicubu ezifile esikhundleni ^{[2. 3]} .

11. Kuvimbela ukuguga ngaphambi kwesikhathi

I-spermidine eku-pomelo ivikela amaseli emonakalweni ohlobene nobudala. Okuqukethwe okuphezulu kukavithamini C esithelweni kunezici ze-antioxidant ezisiza ekuqedeni ama-radicals amahhala ^[24] lokho kubangela imibimbi, amabala nezindawo zeminyaka. Ukusetshenziswa njalo kwepomelo kuvikela isikhumba sakho kwizimpawu zokuguga ngaphambi kwesikhathi.

12. Ukwelapha ukuphazamiseka komzimba

IPomelo inenzuzo ekuvikeleni umzimba wakho ezifweni naseziphambanweni ezahlukahlukene. Ukudla i-pomelo kungasiza ekwelapheni ukuphazamiseka kwemetabolism okubangelwa ukusetshenziswa okungalawuleki kokudla okunamafutha aphezulu ^[25] .

13. Kukhulisa impilo yethambo

Ecebile nge-potassium ne-calcium, ama-pomelos ayasiza ekwakheni amandla akho amathambo. Kwandisa ubukhulu bamaminerali wethambo lakho, ngaleyo ndlela kube nomthelela ekuqiniseni impilo yethambo lakho ^[26] . Ukusetshenziswa njalo kwezithelo ezisawolintshi kuyasiza ekuvimbeleni ukuqala kwamathambo nobunye ubuthakathaka obuhlobene namathambo.

14. Ivimbela amajaqamba emisipha

Ecebile ngama-electrolyte afana ne-sodium, i-potassium ne-magnesium, i-pomelo ingasiza ekwelapheni ubuhlungu bemisipha obubangelwa amajaqamba. Kuyasiza ekwelapheni noma ikuphi ukuntuleka koketshezi futhi kuphulukise ukoma komzimba ngokunikeza umzimba wakho inani elanele loketshezi nama-electrolyte ^[27] . Isithelo futhi siyasiza ekugcineni umzimba wakho unamandla.

15. Kuthuthukisa ikhwalithi yesikhumba

I-vitamin C ecebile, i-pomelo inhle kakhulu esikhunjeni sakho ngenxa yempahla yayo ye-antioxidant ^[28] . Ukudla i-pomelo kungakusiza ukuthi ugcine isikhumba esinempilo nesincane, ngoba silungisa isikhumba kunoma imuphi umonakalo wangaphandle nangaphakathi. UPomelo ulusizo ekubhekaneni nezinkinga ezihlobene nezinduna futhi uphatha nezinduna. Ngokufanayo, impahla ekhiqiza i-collagen yesithelo iyisikhumba sakho ^[29] .

16. Inenzuzo ngezinwele

IPomelo inamazinga aphezulu e-zinc, uvithamini B1 nezinye izakhi zomzimba ezibalulekile ezisebenza ngokumangalisayo ekuthuthukiseni impilo yonke yezinwele zakho ^[30] . Kodwa-ke, ayigcini nje kuphela ngezinwele zakho kepha isiza ekuqiniseni nasekondleni isikhumba sakho, esisiza ekuqedeni inkwethu. Futhi, uvithamini C esithelweni ulwa nama-radicals amahhala abangela ukuncipha kwezinwele.

IPomelo Vs Grapefruit

Imvamisa kuyiphutha ngomunye nomunye, zombili izithelo zingokomndeni wamawolintshi. Yize zingabombuso ofanayo, izithelo zinokuhluka okusobala ^[31] .

Ungayidla Kanjani iPomelo

Induku ewugqinsi yezithelo ezisawolintshi yenza kube nzima ukusixebula nokusisika kahle. Funda lezi zinyathelo ezilandelayo ukuze ubone indlela efanele yokudla isithelo esigcwele impilo.

Isinyathelo 1 : Sebenzisa ummese ocijile ukusika ikepisi esithelweni.

Isinyathelo 2 : Yenza izingcezu eziqondile ezi-7-8 onqenqemeni lwesithelo, usususe cap.

Isinyathelo 3 : Donsela i-rind kude nenyama kuze kufike ezansi.

Isinyathelo 4 : Donsela ngaphakathi ingaphakathi lesithelo, ngamunye ngamunye bese ususa imbewu.

Isinyathelo 5 : Susa okokucwebezela okweqile enyameni bese ukujabulela!

Pomelo Ungadliwa Onempilo

1. Isaladi ye-pomelo esheshayo ne-mint

Izithako ^[32]

• 1 ubhamubhali, ohlukanisiwe
• 5-6 iminti entsha
• 1 isipuni uju

Izikhombisi-ndlela

• Khipha isikhumba emgqeni we-pomelo bese usisika sibe izingcezu ezincane.
• Sika kahle amaqabunga amasha we-mint.
• Hlanganisa uju namaqabunga e-mint.
• Faka ipomelo elisikiwe ku-mint uju uhlanganise kahle.

2. Isiphuzo se-orange pomelo turmeric

Izithako

• 1 inkomishi juice orange, asanda isibambo
• 1 isipuni uju
• Isipuni esingu-1 sempande ye-turmeric, ehlutshiwe futhi eqoshiwe
• 1/2 indebe orange
• 1/2 indebe pomelo
• amahlamvu eminti
• I-ounce ijusi likalamula

Izikhombisi-ndlela

• Hlanganisa uju, ijusi le-orange, nezimpande ze-turmeric epanini elingaphezulu komlilo ophakathi.
• Yima imizuzu eyi-15.
• Hlunga i-turmeric eqinile bese ufaka inkomishi engu-1/2 yezingxenye ze-orange neze-pomelo.
• Hlukanisa isiraphu izingxenye ezimbili ezilinganayo.
• Ngeyodwa, hlanganisa 1 inkomishi yamanzi bese uwathela emathreyini e-ice cube bese uqandisa ubusuku bonke.
• Faka enye ingxenye esiqandisini uyivumele ihlale ubusuku bonke.
• Ukuqhekeza i-mint kushiya kancane, ukukhulula ukunambitheka.
• Faka isiraphu ye-orange kanye ne-pomelo, ijusi likalamula kanye neqhwa kusixwayi.
• Shake kahle uthele engilazini.
• Phezulu kwesiphuzo ngamacube e-pomelo orange ice.

Imiphumela engemihle kaPomelo

• Ukusetshenziswa ngokweqile kwe-pomelo kungadala ukuqunjelwa, ukuqunjelwa yisisu futhi kwezinye izimo, ngamatshe ezinso ^[33] .
• Abantu abaguliswa uvithamini C kufanele bagweme isithelo.
• Ngenxa yokuqukethwe kwayo okunekhalori eliphezulu, ukusetshenziswa ngokweqile kungaholela ekutholeni isisindo. Izinkomishi eziyi-1 kuya kwezi-2 zejusi nsuku zonke inani elikhulu nelinempilo.
• Ezimweni ezingavamile kakhulu, ukusetshenziswa ngokweqile kuye kwaziwa ukuthi kubangela isizungu, ukuvinjelwa okubuhlungu, nobunzima bokuphefumula.
• Abantu abanezinkinga zezinso noma zesibindi kufanele babonane nodokotela ngaphambi kokufaka isithelo ekudleni kwabo.
• Uma uhlushwa yi-hypotension, gwema isithelo ngoba singadala ukuthi umfutho wegazi lakho wehle kakhulu ^{[3. 4]} .

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