Mapindu A 14 A Zaumoyo Makangaza Khungu, Tsitsi & Thanzi

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Makangaza amawerengedwa kuti ndi amodzi mwa zipatso zabwino kwambiri. Kuchokera popewa kapena kuchiza matenda osiyanasiyana kutsitsa kutupa, makangaza ali ndi zabwino zambiri zathanzi ^[1] . Chipatsochi chimatchedwa 'anar' m'Chihindi ndipo chimagwiritsidwa ntchito kwambiri ku Ayurveda kuchiritsa matenda osiyanasiyana.

Makangaza ali ndi chipolopolo cholimba panja ndi mkatimo, mumakhala nyemba zazing'ono zotsekemera zotchedwa arils zomwe zimatha kudyedwa zosaphika kapena kuzipanga kukhala msuzi wamakangaza. Khangaza limodzi limasunga mbewu zoposa 600 ndipo ndizodzala ndi zakudya. Mbeuzo zimagwiritsidwanso ntchito kupanga mafuta a makangaza, omwe amakhala ndi thanzi labwino mkati ndi kunja.

Mtengo Wathanzi Wamakangaza

Magalamu 100 a makangaza ali ndi 77.93 g ya madzi ndi ma calories 83. Mulinso

• 1.17 magalamu okwanira lipid (mafuta)
• 18,70 magalamu chakudya
• 13.67 magalamu shuga
• 4.0 magalamu azakudya zonse
• 1.67 magalamu mapuloteni
• 10 milligrams calcium
• 0,30 mamiligalamu chitsulo
• 12 milligrams magnesium
• Mamiligalamu 36 a phosphorous
• 236 milligrams potaziyamu
• 3 mamiligalamu a sodium
• 0.35 mamiligalamu nthaka
• 10.2 mamiligalamu vitamini C
• 0.067 mamiligalamu thiamin
• 0.053 mamiligalamu riboflavin
• 0,293 mamiligalamu niacin
• 0.075 milligrams vitamini B6
• Fuko la 38 µg
• 0.60 milligrams vitamini E
• 16.4 vitaming vitamini K

Ubwino Wathanzi La Makangaza

1. Amalimbikitsa zaumoyo

Makangaza amadziwika kuti ali ndi zotsatira zabwino pamatenda anu.

Malinga ndi kafukufuku, chipatso ichi chimadziwika kuti chimakulitsa zizindikilo za kuwonongeka kwa erectile powonjezera magazi m'magazi a erectile, motero kuchiritsa kusowa mphamvu ^[ziwiri] , ^[3] . Zimathandizanso kuchuluka kwa testosterone komwe kumakulitsa chilakolako chogonana mwa abambo ndi amai.

2.Amalimbitsa thanzi la mtima

Makangaza amathanso kulimbitsa thanzi la mtima chifukwa chakupezeka kwa mafuta acid otchedwa punicic acid ndi ma antioxidants ena amphamvu monga ma tannins ndi anthocyanins omwe angateteze ku matenda amtima ^[4] . Kafukufuku adapeza kuti anthu omwe amadya makangaza anali ndi kuchuluka kwa mafuta m'thupi komanso kuwonongeka kwa ma lipid owopsa, motero amachepetsa chiopsezo cha atherosclerosis ^[5] .

Kuphatikiza apo, chipatsocho chimachepetsanso kuthamanga kwa magazi ^[6] ndipo kudya tsiku lililonse kumapangitsa kuti magazi azifika pamtima mwa odwala omwe ali ndi matenda amtima ^[7] .

3. Kuteteza khansa

Mbeu zamakangaza zapezeka kuti zimachepetsa chiopsezo cha khansa ya prostate, khansa yodziwika kwambiri mwa amuna ^[8] . Mbeu zimakhala ndi zotsutsana ndi khansa zomwe zimatha kupezeka chifukwa cha punicic acid yomwe imalepheretsa kufalikira kwa khansa komanso imapangitsa kuti khansa isafe ^[9] . Zakudya zolimbana ndi khansa izi zitha kulepheretsanso kukula kwa ma cell am'mimba ya m'mawere ndikulimbikitsanso cell kufa kwa ma cell a khansa ya m'mawere ^[10] , ^{[khumi ndi chimodzi]} .

4. Kuteteza kunenepa kwambiri

Kudya makangaza kudzakuthandizani kupewa kunenepa kwambiri chifukwa ali ndi ma polyphenols, flavonoids, anthocyanins ndi ma tannins, zonsezi zimathandizira kufewetsa mafuta ndikuwonjezera kagayidwe kanu ^[12] . Kudya makangaza kapena kumwa kapu ya makangaza kumathandiza kuti muchepetse njala yanu, motero muchepetse mwayi wonenepa kwambiri.

5. Amachepetsa chiopsezo cha nyamakazi

Mbeu za makangaza zitha kuthandiza kuthana ndi nyamakazi komanso kupweteka kwamagulu chifukwa ndi gwero labwino la ma antioxidants omwe amatchedwa flavonols, omwe amakhala ngati anti-yotupa m'thupi. Kafukufuku apeza kuti makangaza amtundu wa makangaza amatha kutseka ma enzyme omwe amawononga malo am'magazi a anthu omwe ali ndi mafupa ^[13] . Kafukufuku wina wazinyama akuwonetsa kuti kutulutsa kwamakangaza kumachepetsa kuyambika kwa matenda am'magazi obwera chifukwa cha collagen ^[14] .

6. Zimasintha magwiridwe antchito

Pa kafukufuku wofalitsidwa mu Journal of Nutrition and Metabolism, othamanga omwe adamwa 500 ml ya makangaza masiku 15 adachita bwino pamasewera ^{[khumi ndi zisanu]} , ^[16] . Ndi chifukwa chakuti makangaza amakulitsa kupirira komanso magwiridwe antchito a othamanga mkati mwa mphindi 30 zakumwa chifukwa chakupezeka kwa ma antioxidants.

7. Imachedwetsa ukalamba

Makangaza ali ndi ma antioxidants monga vitamini C ndi vitamini E omwe amathandizira pakuchepetsa mphamvu ya zopitilira muyeso mthupi. Zinthu zopitilira muyeso mthupi lanu zimapangitsa khungu lanu kuti liziwoneka lokalamba musanakalambe. Chomera chopindulitsa mu chipatso chimathandizira pakukonzanso khungu. Izi zimathandiza kuti pakhale makwinya komanso khungu lotha kuyenda ^[17] .

Kuphatikiza apo, ma antioxidant omwe ali m'makangaza amatha kuthana ndi kutupa kwa khungu, ziphuphu zakumaso komanso khungu limatha kudziteteza ku kuwonongeka kwa dzuwa.

8. Zimasintha thanzi la tsitsi

Ngati mukumva kupweteka kwa tsitsi, idyani nyemba zamakangaza. Amathandizira kulimbitsa zikhazikitso za tsitsi chifukwa cha punicic acid, mafuta omwe amachititsa kuti tsitsi lanu likhale lolimba. Mbeu za makangaza zimathandizanso kuti magazi aziyenda bwino m'mutu ndikupangitsa kukula kwa tsitsi.

9. Amachiza kuchepa kwa magazi m'thupi

Makangaza ndi gwero labwino lachitsulo lomwe lingakuthandizeni kukulitsa kuchuluka kwa hemoglobin yanu ^[18] . Hemoglobin ndi mapuloteni olemera ndi chitsulo omwe amapezeka m'maselo ofiira ofiira omwe amachititsa kunyamula mpweya m'thupi lonse. Kuchepa kwa hemoglobin kumabweretsa kuchepa kwa magazi m'thupi. Kuphatikiza apo, makangaza ali ndi vitamini C yomwe imathandizira kuyamwa kwazitsulo m'thupi.

10. Amatonthoza mavuto am'mimba

Njere za makangaza zili ndi mphamvu zowononga ma antibacterial ndi anti-inflammatory zomwe zimathandiza kuchepetsa mavuto okhudzana ndi m'mimba monga kutsegula m'mimba, kamwazi ndi kolera ^[19] . Kupezeka kwa mankhwala opangidwa ndi bioactive, antioxidants ndi punicic acid ndizothandiza kuthana ndi kutupa m'matumbo ndikulimbana ndi matenda a bakiteriya.

Kuphatikiza apo, kudya makangaza kapena kumwa makangaza makilogalamu mukatha kudya kumathandizira kugaya chakudya mwachangu, motero kumathandizira kugaya ^{[makumi awiri]} .

11. Amachepetsa chiopsezo cha matenda a shuga amtundu wa 2

Kafukufuku wambiri adalumikiza kugwira ntchito kwa makangaza popewa komanso kuchiza matenda amtundu wa 2. Makangaza ali ndi ellagic acid, punicalagin, oleanolic, ursolic, uallic acid ndi gallic acid omwe amadziwika kuti ali ndi antidiabetic. Komanso, makangaza ali ndi antioxidant polyphenols omwe amathandiza kuchiza ndi kupewa mtundu wa 2 shuga ^{[makumi awiri ndi mphambu imodzi]} .

12. Kuteteza mano

Makangaza ndi othandiza polimbana ndi mabakiteriya am'kamwa, chifukwa amakhala ndi mankhwala opha tizilombo. Zimatetezanso kumangika kwa zolengedwa zazing'ono zomwe zimawononga enamel. Kafukufuku wofalitsidwa mu Ancient Science of Life adapeza kuti kumwa makangaza kumachepetsa mapangidwe a 32% ^[22] .

13. Amachepetsa chiopsezo cha Alzheimer's

Kukumbukira kwakumbuyo ndi magwiridwe antchito anzeru zimachitika chifukwa cha ma polyphenol antioxidants omwe amapezeka kwambiri mumakangaza. Punicalagin, mtundu wina wa polyphenol amadziwika kuti amachepetsa chikwangwani cha amyloid chomwe chimapezeka pakati pa mitsempha yaubongo yomwe imayambitsa matenda a Alzheimer's ^{[2. 3]} . Kudya makangaza tsiku lililonse kumakuthandizani kuti muzitha kuzindikira bwino.

14. Imaletsa matenda a chiwindi chamafuta

Matenda a chiwindi amafuta amapezeka mafuta akakhala pachiwindi. Ikhoza kuyika chiwopsezo chazaumoyo ikamapita patsogolo ndikumabala zipsera, khansa ya chiwindi ndi matenda a chiwindi. Ngati amadyedwa tsiku ndi tsiku, makangaza amatha kuteteza kutupa kwa chiwindi ndi matenda a chiwindi ^[24] . Kuphatikiza apo, zipatsozi zimatha kuteteza chiwindi chanu mukamadwala jaundice ^[25] .

Nthawi Yomwe Mudye Ndi Zomwe Mungadya

Nthawi yabwino kudya makangaza ndi m'mawa mutamwa kapu yamadzi m'mawa. Komabe, mutha kukhala ndi chotupitsa kapena chakudya chamadzulo. Malinga ndi Unites States department of Agriculture, kuchuluka kwakulimbikitsidwa tsiku lililonse ndi makapu awiri a makangaza patsiku.

Njira Zakudya Makangaza

• Mutha kudya makangaza ngati madzi kapena smoothie.

• Fukani makangaza mu phala lanu kapena mu saladi wanu wa zipatso ndi ndiwo zamasamba.

• Gwiritsani ntchito ngati kupopera mu yogurt yanu yosavuta kapena yosangalatsa.

• Konzani mafuta a yogurt ndi mbewu za makangaza, zipatso ndi granola.

• Mukamayesa mawere a nkhuku mutha kuwaza nyemba zamakangaza kuti zikome.

1. [1]Zarfeshany, A., Asgary, S., & Javanmard, S. H. (2014). Mphamvu zamakangaza. Kafukufuku Wotsogola Kwambiri, 3, 100.
2. [ziwiri]Azadzoi, K. M., Schulman, R. N., Aviram, M., & Siroky, M. B. (2005). Kupsinjika kwa oxidative mu arteriogenic erectile dysfunction: prophylactic udindo wa antioxidants. Journal of Urology, 174 (1), 386-393.
3. [3]Nkhalango, C. P., Padma-Nathan, H., & Liker, H. R. (2007). Kuchita bwino ndi chitetezo cha madzi a makangaza pakukonzekera kwa kuwonongeka kwa erectile mwa odwala amuna omwe ali ndi vuto losavuta la erectile: kafukufuku wosasinthika, wolamulidwa ndi placebo, wakhungu, wakhungu. International Journal of Impotence Research, 19 (6), 564.
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11. [khumi ndi chimodzi]Jeune, M. L., Kumi-Diaka, J., & Brown, J. (2005). Zochita za anticancer zamakangaza ndi ma genistein m'maselo a khansa ya m'mawere. Zolemba pa Zakudya Zamankhwala, 8 (4), 469-475.
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14. [14]Shukla, M., Gupta, K., Rasheed, Z., Khan, A. A., & Haqqi, T. M. (2008). Zigawo zomwe sizikupezeka / metabolites wa makangaza (Punica granatum L) zimaletsa kusankha kwa COX2 zochitika ex vivo ndi kupanga kwa PGE2 komwe kumayambitsa IL-1beta mu ma chondrocyte a anthu mu vitro. Zolemba Zotupa (London, England), 5, 9.
15. [khumi ndi zisanu]Arciero, P. J., Miller, V. J., & Ward, E. (2015). Zakudya Zolimbitsa Magwiridwe ndi Protocol ya PRIZE Yokhathamiritsa Kuchita kwa Masewera. Journal of Nutrition and Metabolism, 2015, 715859.
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20. [makumi awiri]Pérez-Vicente, A., Gil-Izquierdo, A., & García-Viguera, C. (2002). In vitro m'mimba chimbudzi chophunzira cha makangaza madzi a phenolic mankhwala, anthocyanins, ndi vitamini C. Journal of Agricultural and Food Chemistry, 50 (8), 2308-2312.
21. [makumi awiri ndi mphambu imodzi]Banihani, S., Sweden, S., & Alguraan, Z. (2013). Makangaza ndi mtundu wa 2 shuga. Kafukufuku Wazakudya, 33 (5), 341-348.
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23. [2. 3]Hartman, R. E., Shah, A., Fagan, A. M., Schwetye, K. E., Parsadanian, M., Schulman, R. N.,… Holtzman, D. M. (2006). Madzi a makangaza amachepetsa kuchuluka kwa amyloid ndikusintha machitidwe mu mbewa yamatenda a Alzheimer's. Neurobiology ya Matenda, 24 (3), 506-515.
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