Ubwino 11 Wa Zaumoyo Wokudya Nkhaka Tsiku Lililonse

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Wokoma, wowutsa mudyo, watsopano komanso wathanzi - awa ndi mawu omwe munthu angagwiritse ntchito pofotokoza nkhaka! Amatha kudyedwa ngati chotupitsa, kuwonjezera m'masaladi anu kapena sangweji kapena akhoza kuwonjezeredwa ku smoothies anu. Nkhaka zathanzi kwambiri komanso zotsitsimula, zili ndi madzi ambiri ndipo zimatha kupindulitsa anthu omwe akufuna kuti achepetse kunenepa ^[1] .

Zosangalatsa, kodi mumadziwa kuti nkhaka ndi chipatso osati masamba. Chipatso ichi cha masamba chimathandizira kuthetsa poizoni mthupi ndikuthandizira thanzi lanu lonse. Nkhaka ndi wa banja limodzi la sikwashi, dzungu ndi chivwende ndipo muli 95% yamadzi omwe amakuthandizani kuti musasowe madzi ^[ziwiri] .

Pitani pansi kuti mufufuze momwe nkhaka zimakhudzira thupi lanu ngati mudya tsiku lililonse.

Mtengo Wabwino Wa Nkhaka

100 magalamu a zipatso zokometsera zamasamba ali ndi mphamvu zopatsa mphamvu 16, 0,5 g wa fiber, 0.11 g mafuta, 0.65 g protein, 0,027 mg thiamine, 0.033 mg riboflavin, 0.098 mg niacin, 0.259 mg pantothenic acid, 0.04 mg vitamini B6, 0.079 mg manganese ndi 0.2 mg zinc ^[3] .

Zakudya zotsala zomwe zilipo mu nkhaka ndi izi:

• 3,63 g chakudya
• 1.67 g shuga
• 95.23 g madzi
• 1.3 mcg fluoride
• Zotsatira za 7 mcg
• 2.8 mg vitamini C
• 16.4 mcg vitamini K
• 16 mg wa calcium
• 13 mg wa magnesium
• 24 mg phosphorous
• 147 mg wa potaziyamu
• 2 mg wa sodium

Ubwino Waumoyo Wa Nkhaka

Odzaza ndi michere monga Vitamini K, Vitamini B, mkuwa, potaziyamu, Vitamini C ndi manganese, kudya nkhaka kumathandiza kupewa kuperewera kwa michere ndikuchepetsa chiopsezo cha matenda osachiritsika chifukwa chopezeka ndi ma polyphenols apadera ndi mankhwala ^[4] , ^[5] , ^[6] , ^[7] , ^[8] .

1. Amachepetsa nkhawa

Nkhaka zimakhala ndi mavitamini ambiri, makamaka vitamini B zovuta zomwe zimaphatikizapo vitamini B1, vitamini B5, ndi vitamini B7. Mavitaminiwa amagwirira ntchito limodzi kupumula dongosolo lanu lamanjenje ndikuthandizira kuthana ndi mantha komanso nkhawa zomwe zimayambitsa nkhawa.

2. Gwiritsani ntchito kuchepetsa thupi

Nkhaka zasanduka chipatso chofunikira kuti muwonjezere pakudya kwanu. Muyenera kukumbukira kuti kudya nkhaka zokha sikungathandize kuchepa thupi. Komabe, kudya nkhaka kumathandiza chifukwa sikulimbikitsa kunenepa kulikonse ndikukulepheretsani kudya zakudya zopanda pake.

3. Zimasintha thanzi la ubongo

Nkhaka zimakhala ndi flavonoid yotsutsa-yotupa yomwe imathandiza kwambiri pakulimbikitsa thanzi laubongo. Thandizo la flavonoid limathandizira kulumikizana kwa ma neuron anu, potero limathandizira kuzindikira kwanu. Sizimangothandiza kusamalira kukumbukira kwanu komanso kuteteza maselo amitsempha pakuwonongeka kwazaka.

4. Bwino chimbudzi

Nkhaka zimakhala ndi zinthu zambiri zosungunuka komanso madzi. Yambani chizolowezi chabwino powonjezera nkhaka mu saladi wanu ndi nthangala za zitsamba ndi viniga wa apulo cider. Izi ndizabwino pamachitidwe anu am'mimba chifukwa zimathandiza kupewa asidi reflux. Nkhaka zithandizanso kuchepetsa kuchuluka kwa pH m'mimba ndipo zithandizanso kuthana ndi kudzimbidwa.

5. Kuteteza thanzi la mtima

Nkhaka zimakhala ndi potaziyamu wambiri, yomwe ndi yabwino kwambiri pakukhazikitsa kuthamanga kwa magazi. Potaziyamu imakhala ngati electrolyte yomwe imathandizira kuwongolera magwiridwe antchito am'manja. Zimathandizanso posamalira zamanjenje, kupindika kwa minofu, komanso ntchito yamtima. Komanso, zomwe zili mumkhaka zimathandiza kupewa kuchuluka kwa mafuta m'mitsempha komanso kupewa kutsekeka kwa magazi.

6. Zimasintha matumbo

Chimodzi mwamaubwino akulu akumwa nkhaka nthawi zonse ndikuti imathandizira kuthandizira matumbo nthawi zonse. Olemera ndi madzi komanso zotsekemera zosungunuka, nkhaka zimathandizira kukonza kupondaponda, kupewa kudzimbidwa, ndikuthandizira kukhalabe osasintha. Zitha kuthandizanso kukulitsa matumbo pafupipafupi ndikudyetsa mabakiteriya opindulitsa am'matumbo ^[9] .

7. Imachotsa poizoni

Nkhaka ndi madzi ambiri, zomwe zimapangitsa kukhala mankhwala achilengedwe kuthana ndi kuchepa kwa madzi m'thupi kapena kutopa. Momwemonso, nkhaka iyi yopatsa thanzi imapangitsa kukhala kopindulitsa kuchotsa poizoni wosafunika m'thupi lanu.

8. Amachepetsa chiopsezo cha khansa

Wolemera ma antioxidants omwe amathandiza kutseka makutidwe ndi okosijeni omwe amatulutsa zopangira zaulere zomwe zingayambitse mitundu ingapo yamatenda akulu, nkhaka zitha kunenedwa kuti ndizothandiza popewa kuyambika kwa khansa. Katundu wochotsera poizoni pamodzi ndi katundu wa antioxidant wa nkhaka amamenya nkhondo ndi ma cell akulu omwe ali mthupi lanu.

9. Kusintha thanzi la impso

Chimodzi mwamaubwino ena akudya nkhaka pafupipafupi ndikuti zimathandizira kutsitsa uric acid m'magulu anu, motero impso zanu zizikhala bwino. Amatinso ngati mankhwala achilengedwe ochotsera impso, chifukwa amatulutsa zinyalala ndikusungunula miyala yaying'ono ya impso.

10. Chiritsani zilonda zam'mimba

Zakudya zokomera nkhaka zimalowa mkati kwambiri. Pankhani ya zilonda zam'mimba, malo ozizira a nkhaka amachita ntchito yabwino. Kuchuluka kwa nkhaka kumathandiza kuchiritsa zilonda zam'mimba. Mpaka magalasi awiri a madzi a nkhaka amatha kudya tsiku lililonse kuti mupumule ^[10] .

11. Amayendetsa kuthamanga kwa magazi

Yodzaza ndi fiber, potaziyamu ndi nkhaka za magnesium zadziwika kuti ndizothandiza kwambiri pakuwongolera zovuta zamagazi. Kaya akhale kuthamanga kwa magazi kapena kuthamanga kwa magazi, nkhaka zozizilitsazi zimapindulitsa munthawi zonsezi ^{[khumi ndi chimodzi]} .

Maphikidwe Abwino A nkhaka

1. Nkhaka, phwetekere & peyala saladi]

Zosakaniza ^[12]

• Supuni 2 zowonjezera maolivi osakwatiwa
• Supuni 1 ya lalanje zest
• & frac12 supuni yamchere mchere
• & uchi wa supuni frac12
• & supuni ya frac12 yotentha
• 1 nkhaka zazikulu, zodulidwa
• 1 chikho tomato yamatcheri, theka
• 1 avocado wakucha, theka, wolowetsedwa ndikudulidwa

Mayendedwe

• Whisk mafuta, viniga, lalanje zest, mchere, uchi ndi ozizira ufa mu mbale yayikulu.
• Onjezani nkhaka ndikuponya modekha.
• Phimbani ndi kumayendetsa kwa mphindi 15.
• Onjezerani tomato ndi peyala.
• Sakanizani ndi kutumikira.

2. Chivwende nkhaka slushie

Zosakaniza

• Makapu 5 mazira otsekemera a mavwende
• 1 chikho chodulidwa mwatsopano nkhaka
• madzi a mandimu awiri
• & frac12 chikho cha madzi ozizira

Mayendedwe

• Sakanizani zonse zopangira mpaka zosalala.
• Ngati kusakaniza sikukubwera pamodzi, onjezerani madzi pang'ono.

3. Zipatso & nkhaka ndizosangalatsa

Zosakaniza

• & frac34 chikho chodulidwa ndimagawo a lalanje
• 1 chikho chodulidwa mwatsopano strawberries
• & frac12 chikho chodulidwa nkhaka
• & frac14 chikho chodulidwa anyezi wofiira
• Supuni 1 yodulidwa mwatsopano cilantro
• Supuni 1 ya mandimu zest
• Supuni 2 madzi a mandimu
• Supuni 1 madzi a lalanje
• Uchi supuni 1
• & frac12 supuni yamchere mchere wosakaniza

Mayendedwe

• Phatikizani ma strawberries, magawo a lalanje, nkhaka, anyezi, cilantro, zest ya mandimu, madzi a mandimu, madzi a lalanje, uchi ndi mchere mu mphika wapakati.
• Lolani kuti likhale kwa mphindi 10.
• Kutumikira mwamsanga.

Zotsatira zoyipa

• Nkhaka imakhala ndi poizoni monga cucurbitacins ndi tetracyclic triterpenoids zomwe zimatha kusokoneza thanzi lanu ^[13] .
• Zipatso zambiri zamadzi zimatha kukusiyani wopanda madzi chifukwa chakupezeka kwa cucurbitacin.
• Mavitamini C okwanira amakhala ngati pro-oxidant.
• Zitha kuyambitsa sinusitis ^[14] .
• Mitundu yodzikongoletsera ya ziwetozi imayambitsa kukodza pafupipafupi.
• Nkhaka ndi magwero abwino a fiber, chifukwa chake kumwa kosalamulirika kumatha kukusiyani ^{[khumi ndi zisanu]} .

Zolemba za infographic ^{[16] [17] [18] [19] [makumi awiri] [makumi awiri ndi mphambu imodzi] [22]}

1. [1]Hord, N. G., Tang, Y., & Bryan, N. S. (2009). Zakudya za nitrate ndi nitrites: mawonekedwe a physiologic omwe atha kukhala ndi thanzi labwino. Magazini aku America azakudya zopatsa thanzi, 90 (1), 1-10.
2. [ziwiri]Slavin, J. L., & Lloyd, B. (2012). Ubwino wathanzi wazipatso ndi ndiwo zamasamba. Kupita patsogolo pachakudya, 3 (4), 506-516.
3. [3]Murad, H., & Nyc, M. A. (2016). Kuwona zabwino zomwe nkhaka zingapindule nazo pakusamalira thanzi ndi khungu. J Aging Res Clinice Practice, 5 (3), 139-141.
4. [4]Pangestuti, R., & Arifin, Z. (2018). Zotsatira zamankhwala komanso thanzi la nkhaka zogwirira ntchito. Journal ya mankhwala achikhalidwe komanso othandizira, 8 (3), 341-351.
5. [5]Roggatz, C. C., González-Wangüemert, M., Pereira, H., Vizetto-Duarte, C., Rodrigues, M. J., Barreira, L., ... & Custódio, L. (2018). Kuwonanso koyamba pazakudya zam'madzi nkhaka Parastichopus regalis yochokera ku Nyanja ya Mediterranean (SE Spain) Kafukufuku wazachilengedwe, 32 (1), 116-120.
6. [6]Siahaan, E., Pangestuti, R., Munandar, H., & Kim, S. K. (2017). Mafuta a Cosmeceuticals a nkhaka za m'nyanja: Ziyembekezero ndi zochitika Zodzikongoletsera, 4 (3), 26.
7. [7]Muruganantham, N., Solomon, S., & Senthamilselvi, M. M. (2016). Zochita za Anticancer za Cucumissativus (Cucumber) maluwa motsutsana ndi Khansa ya Chiwindi cha Anthu. International Journal of Pharmaceutical and Clinical Research, 8 (1), 39-41.
8. [8][Adasankhidwa] Zieliński, H., Surma, M., & Zielińska, D. (2017). Nkhaka zosakanizidwa bwino. Zakudya Zosakaniza mu Thanzi ndi Kupewa Matenda (pp. 503-516). Nkhani Zaphunziro.
9. [9]Chakraborty, R., & Roy, S. (2018). Kufufuza za kusiyanasiyana komanso maubwino okhudzana ndi thanzi la zipatso zaku Himalayan komanso madera oyandikana ndi mapiri ku Indian subcontinent.
10. [10]Janakiram, N., Mohammed, A., & Rao, C. (2015). Nkhaka zam'nyanja ma metabolite ngati othandizira anti-khansa Mankhwala osokoneza bongo, 13 (5), 2909-2923.
11. [khumi ndi chimodzi][Adasankhidwa] Shi S., Feng W., Hu S., Liang S., An, N., & Mao Y. (2016). Makina opanga nkhaka zam'nyanja komanso zotsatira zake zochiritsira. Magazini achi China of oceanology ndi limnology, 34 (3), 549-558.
12. [12]Adeoye, B. B., & Balogun, O. L. (2016). Kupindulitsa ndi kuchita bwino kwa nkhaka pakati pa alimi ang'onoang'ono m'boma la Oyo, Nigeria. Journal of Agricultural Science, 61 (4), 387-398.
13. [13]Melvin, R. (2019, Meyi 32). Nkhaka maphikidwe. KudyaWell [Cholemba pa Blog]. Kuchokera ku, http://www.eatingwell.com/recipe/272729/fruit-cucumber-relish/
14. [14]Manan, W. Z. W., Mahalingam, S. R., Arshad, K., Bukhari, S. I., & Ming, L. C. (2016). Chitetezo ndi mphamvu ya nkhaka zam'nyanja zokhala ndi zinthu. Zakale za Pharmacy Practice, 7 (5), 48.
15. [khumi ndi zisanu]Oboh, G., Ademiluyi, A. O., Ogunsuyi, O. B., Oyeleye, S. I., Dada, A. F., & Boligon, A. A. (2017). Zotulutsa kabichi ndi nkhaka zikuwonetsa anticholinesterase, antimonoamine oxidase ndi antioxidant. Journal of biochemistry yazakudya, 41 (3), e12358.
16. [16]https://www.pngkey.com/download/u2e6t4q8a9a9o0r5_veg-spring-rolls-veg-spring-rolls-png/
17. [17]https://www.pngkey.com/detail/u2e6q8i1i1w7o0i1_mini-pops-ice-cream-bar/
18. [18]https://www.pngarts.com/explore/64177
19. [19]https://peoplepng.com/cucumber-png-picture/173441/free-vector
20. [makumi awiri]http://pngimg.com/imgs/food/sushi/
21. [makumi awiri ndi mphambu imodzi]https://www.truvia.co.uk/recipes/cucumber-salad
22. [22]https://pngtree.com/freepng/fungus-cucumber-soup_2202953.html

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