Ukudla Kwezingane: Izinzuzo Zempilo Emangazayo Zikagwava Ezinganeni

Amagama Amahle Kakhulu Ezingane

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Ugwava uphakathi kwezithelo ezivame kakhulu ukucebiswa ngamaminerali amaningi kanye namavithamini. Abantu bayo yonke iminyaka yobudala bayathanda ukudla lesi sithelo esiyingqayizivele enongiwe phakathi nenkathi yaso. Kodwa-ke, kuhlale kunokungabaza ukuthi ukondla ugwava kulungele izingane noma cha?

Izingane zinikezwa ukudla okuqinile lapho sezinezinyanga eziyisithupha noma ngaphezulu ngoba ubisi lwebele alusenele ukubanikeza izakhamzimba ezibalulekile ezanele ukuze zikhule. ^[1] Izithelo zithathwa njengokudla okungcono kakhulu ngalesi sikhathi njengoba zinothe kakhulu ekunambithekeni nasendlini yamandla yezakhamzimba.

Kunombono oyiphutha wokuthi ugwava awuphephile ezinganeni ngenxa yezimbewu zayo eziqinile ezingadala izinkinga zokugaya ukudla. Kodwa-ke, kunezinye izindlela zokwethula i-guvava ekudleni kwengane ngaphandle kokubandakanya izinzuzo zayo zezempilo. Funda iphrofayli yokudla okunomsoco kagwava nezinzuzo zayo ezinhle zezempilo ezinganeni.

Inani Elinomsoco WeGuava

I-100 g kagwava ithuthukiswe ngamanzi angama-80.8 g namandla angu-68 kcal. I-Additionaly, iqukethe ne-2.55 g protein, 5.4 g fiber fiber, 18 mg calcium, 228.3 mg vitamin C, 40 mg phosphorus, 22 mg magnesium, 2 mg sodium, 417 mg potassium, 0.26 mg iron, 49 mcg folate, 31 mcg uvithamini A kanye namanye amavithamini afana ne-B1, B2 ne-B3. Lawa amaminerali abalulekile namavithamini asiza ukukhula kwezingane ngokomzimba kanye nangokwengqondo futhi kuzinikeza amandla. ^[okubili]

Izinzuzo Zezempilo Zikagwava Ezinganeni

1. Isiza ukukhulisa amasosha omzimba: Ugwava uqukethe inani elikhulu likavithamini C ^[3] okubalulekile ekusebenzeni komzimba, ekukhuleni nasekuvuseleleni amaseli ezinganeni. ^[4] Ugwava uqukethe uvithamini C ophindwe kane kunowolintshi.

2. Isiza ukuthuthukiswa kwesistimu yezinzwa: I-folic acid ilusizo ezinganeni ukusiza ukuvimbela ubuthakathaka obuthile bokuzalwa nobuchopho kanye nomgogodla njenge-anencephaly. Kuyasiza kakhulu ukukhula kohlelo lwezinzwa nokujikeleza kwegazi ezinganeni. ^[5]

3. Kuyasiza ngamehlo anempilo: UGuava ucebile ngovithamini A, obalulekile ukuze ubone kahle. Ukushoda kukavithamini A ezinganeni kungaholela kwi-xerophthalmia. ^[6]

4.Uvimbela umdlavuza: Impahla ye-guava antioxidant ^[7] isiza ukuvikela izingane engozini yomdlavuza. Kuyasiza nokuzivikela ezifweni ezibangelwa i-ROS ezinjenge-Alzheimer's kanye neParkinson nezinye izifo ezinjenge-hyperoxia nokuvuvukala. ^[8]

5. Kuyasiza ekukhuleni kobuchopho: Imbewu kagwava icebile ku-fatty acids njenge-linoleic ne-phenolics, ^[9] okuyizinto eziyinhloko ekukhuleni kobuchopho bomntwana nezinye izinhlobo zezicubu. ^[10]

6. Isiza ukugaya ukudla: Inani elicebile le-fiber kugwava lisiza ukuthuthukisa ukugayeka ezinganeni futhi livimbele ukuqunjelwa kanye ne-appendicitis. Isithelo futhi siyasiza ngesikhathi sohudo kanye nohudo futhi sicebisa ukukhiqizwa kwegazi. ^{[ishumi nanye]}

7. Isiza ukukhula kwamathambo noqwanga: I-calcium nezinye izakhi zomzimba zigcwele ugwava osiza ukukhula kwamathambo noqwanga ezinganeni.

Ungayethula Kanjani Igwava Ezinganeni

Ngenkathi wethula noma yikuphi ukudla enganeni okokuqala ngqa, khumbula njalo ukuhamba kancane. Faka ugwava oqoshiwe emanzini abilayo ngemuva kokuxebuka esikhunjeni. Ngemuva kokuthi ithambe, phama izithelo bese uhlunga yonke imbewu noma uyisuse ngesipuni.

Ngemuva kwalokho, nikela ngengxenye encane kagwava enganeni bese ubheka izimpawu zokungaphatheki kahle noma imiphumela emibi. Uma kungenasibonakaliso, phinda unikeze ingane futhi ngemuva kwesikhathi esithile. Khumbula ukunciphisa ukusetshenziswa kukagwava izikhathi ezimbili ngesonto njengoba isimo esine-asidi sesithelo singadala ukuqhuma kwe-diaper ezinganeni. Futhi, uma ubona ezinye izimpawu ezinjengokulunywa, ukuqubuka, noma ukuvuvukala kobuso, yeka ngokushesha ukondla bese uthinta isazi sezempilo. ^[12]

Amathiphu angeziwe

• Geza ugwava kahle ngaphambi kokudla.
• Njalo sebenzisa ugwava omusha futhi ovuthiwe futhi ugweme ukunikeza i-puree efriziwe ezinganeni.
• Ngenkathi wondla ingane yakho, ungalokothi usheshe ukuyondla ngobuningi bayo ngasikhathi sinye. Qala kancane ngesipuni bese ukwandisa ubungako.
• Cabanga ngokubilisa ugwava kuqala ukuze uthambe futhi ugayeke.
• Susa imbewu ngokuphelele noma uyihlanganise kahle.
• Yondla ugwava ezinganeni izikhathi eziphindwe kabili ngesonto.

I-Recipe ye-Guava Smoothie Enempilo Nenhle Nezithelo Zonyaka

Izithako

• 1 ugwava
• 1 izithelo zonyaka (Strawberry / banana / pear)
• 1 tbsp uju
• Ushukela ngokunambitheka ngakunye

Indlela:

• I-peel guava nezinye izithelo zonyaka bese uzisika.
• Susa imbewu kugwava nakuzo izithelo zonyaka (uma zikhona).
• Epanini, thela amanzi noginindela wezithelo bese ukuvumela kubile imizuzu emihlanu.
• Bheka ukuthamba ngemfoloko.
• Zihlanganise ne-puree ebushelelezi.
• Faka uju noma ushukela ngokunambitha.
• Endishini ehlanzekile, yondla ingane yakho.

1. [1]UKoo, A. A., Inkelas, M., Slusser, W. M., Maidenberg, M., & Halfon, N. (2011). Ukwethulwa kokudla okuqinile ezinganeni ezisencane. Ijenali yezempilo yomama nezingane, 15 (8), 1185-1194. i-doi: 10.1007 / s10995-010-0669-5
2. [okubili]Amagwava, ajwayelekile, aluhlaza. Imininingwane yolwakhiwo lokudla kwe-USDA. UMnyango Wezolimo wase-United States Wezinsizakalo Zezolimo. Ibuyiswe ngomhla ka-05.12.2019
3. [3]Schagen, S. K., Zampeli, V. A., Makrantonaki, E., & Zouboulis, C. C. (2012). Ukuthola ukuxhumana phakathi kokudla okunempilo nokuguga kwesikhumba. I-Dermato-endocrinology, 4 (3), 298-307. i-doi: 10.4161 / derm.22876
4. [4]UHarris-Janz, S., uJohnston, D., noHalton, J. (2016). Ukushoda kakhulu kukavithamini C enganeni esanda kutholakala ine-T-cell KONKE ngenxa yegebe lezakhamzimba. Imibiko yamacala eBMJ, 2016, bcr2015212090. i-doi: 10.1136 / bcr-2015-212090
5. [5]AmaMangels, R. Folic Acid Ekukhulelweni.
6. [6]UGilbert C. (2013). Ungaziphatha kanjani izingane ezinezimpawu zokushoda kukavithamini A. Impilo yamehlo omphakathi, 26 (84), 68.
7. [7]UVerma, A. K., Rajkumar, V., Banerjee, R., Biswas, S., & Das, A. K. (2013). I-Guava (i-Psidium guajava L.) Powder njenge-Antioxidant Dietary Fibre ku-Sheep Meat Nuggets. Umagazini wase-Asia-Australasia wesayensi yezilwane, 26 (6), 886-895. i-doi: 10.5713 / ajas.2012.12671
8. [8]U-Lee, J. W., noDavis, J. M. (2011). Ukusetshenziswa kwesikhathi esizayo kwama-antioxidants ezinganeni ezizalwe ngaphambi kwesikhathi. Umbono wamanje ezifundweni zezingane, 23 (2), 161-166. i-doi: 10.1097 / MOP.0b013e3283423e51
9. [9]I-Prommaban, A., Utama ‐ ang, N., Chaikitwattana, A., Uthaipibull, C., & Srichairatanakool, S. (2019). I-Linoleic acid ‐ ocebile wembewu kawoyela: Ukuphepha nokusebenza kwe-bioactivity. Ucwaningo lwePhytotherapy, 33 (10), 2749-2764.
10. [10]UKoren G. (2015). Ama-fatty acids ama-Polyunsaturated nokukhula kobuchopho besisu. Udokotela womndeni waseCanada uMedecin de famille canadien, 61 (1), 41-42.
11. [ishumi nanye]Edwards, C. A., & Parrett, A. M. (2003). I-fiber yokudla ebuntwaneni nasebuntwaneni. Izinqubo zeNutrition Society, 62 (1), 17-23.
12. [12]UDaswani, P. G., Gholkar, M. S., & Birdi, T. J. (2017). I-Psidium guajava: Isitshalo Esodwa Sezinkinga Eziningi Zezempilo Zabantu Basezindaweni Zasemakhaya zaseNdiya. Ukubuyekezwa kwe-Pharmacognosy, 11 (22), 167-174. i-doi: 10.4103 / phrev.phrev_17_17

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