8 Maubwino Odabwitsa A Zaumoyo Omwe Mumamwa Madzi A nkhaka

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Zabwino zathanzi zomwe ali ndi nkhaka ndizodziwika bwino. Nkhaka imatha kupereka zabwino zathanzi mkati ndi kunja, kuphatikiza momwemo imakhala ndi mavitamini monga mavitamini K, C ndi A, komanso potaziyamu ndi calcium. Momwemonso, nkhaka za juicing zidzakuthandizani kudya michere yosungunuka, yomwe ingathandize michere kuti izitha kuyamwa bwino m'matumbo.

Nkhaka imaphatikizapo lignans chomera chomwe chimathandizira kumanga mabakiteriya am'magawo am'mimba ndikuwasinthanso kukhala enterolignans. Kumwa madzi a nkhaka kumathandiza kuchepetsa chiopsezo cha khansa mwa amayi, kuphatikizapo mapapu, chiberekero ndi khansa ya m'mimba ^[1] .

Madzi a nkhaka nawonso ndi gwero lalikulu la chakudya ndipo ali ndi Vitamini K. Amuna ambiri ayenera kukhala ndi makapu atatu a madzi a nkhaka patsiku pomwe mkazi amayenera kukhala ndi makapu 2.5 patsiku. Chikho cha msuzi wa nkhaka chimapatsa thanzi lofanana ndi lomwe limaperekedwa ndi chikho chimodzi cha masamba. Zimathandizanso kulimbana ndi matenda osiyanasiyana komanso kumachepetsa chiopsezo cha kunenepa kwambiri ^[ziwiri] .

Ubwino Waumoyo Wa Madzi A nkhaka

1. Amawononga thupi

Madzi a nkhaka ndi njira yabwino yochotsera poizoni mthupi chifukwa chamadzi ambiri. Muyenera kukhala ndi madzi a nkhaka ngati mukulimbana ndi miyala ya impso. Kudya madzi amtunduwu pafupipafupi kumathandizira kutulutsa poizoni ndikupangitsa thupi lanu kukhala labwino ^[3] .

2. Kuteteza kufooka kwa mafupa

Kukhalapo kwa mchere monga mkuwa, magnesium, ndi potaziyamu kumapangitsa kukhala chinthu chofunikira kwambiri pakulimbitsa thanzi la mafupa. Kumwa madzi a nkhaka pafupipafupi kumathandizira kukulitsa kuchuluka kwa mchere wamafupa, potero kumateteza kuyambika kwa kufooka kwa mafupa ndi zovuta zina za mafupa ^[4] .

3. Amagwiritsa ntchito mahomoni

Muli ndi calcium yambiri, madzi a nkhaka samangothandiza pakulimbitsa mphamvu ya mafupa anu komanso amathandizanso kuchuluka kwama mahomoni ^[5] . Zimathandizira kupewa kusokonekera kwa ma pituitary ndi chithokomiro chanu.

4. Bwino dongosolo mantha

Monga tafotokozera pamwambapa, msuzi wa nkhaka umadzaza ndi calcium yomwe imagwira ntchito ngati electrolyte ndikulimbitsa dongosolo lanu lamanjenje komanso kulumikizana kwake ndi minofu ^[6] .

5. Kuteteza khansa

Malinga ndi kafukufuku, cucurbitacins - mankhwala ophatikizika ndi chilengedwe omwe amapezeka mumkhaka amakhala ndi kuthekera kwa khansa. Zosakaniza ndi lignans mu nkhaka zitha kuthandiza kupewa matenda a khansa ^[7] .

6. Zimasintha masomphenya

Kupezeka kwa vitamini A, komanso ma antioxidants ena amathandizira kuteteza masomphenya anu. Malinga ndi International Research Journal of Pharmacy and Pharmacology, kumwa madzi a nkhaka pafupipafupi kumathandizira kuchedwetsa cataractogenesis kapena cataract ^[8] .

7. Kuchepetsa kunenepa kwa Edzi

Popanda mafuta ndi chakudya chilichonse, madzi a nkhaka angakuthandizeni ngati mukuyembekezera kuti muchepetse kunenepa. Ndi njira yabwino yochepetsera thupi ndikuonetsetsa kuti thupi limapeza zakudya zofunikira ^[9]

8. Zimalimbikitsa magazi kugunda

Kumwa madzi a nkhaka kumatha kuyambitsa kupindika m'thupi ndikufulumizitsa kuchira kwa ziwalo zowonongeka, chifukwa cha kupezeka kwa vitamini K ^[10] .

Chophika Madzi Maphikidwe Chinsinsi

Zosakaniza

• 3 nkhaka zapakati ^{[khumi ndi chimodzi]}
• 1 chikho cha madzi, mwakufuna
• Ndimu kapena mandimu, zosankha

Mayendedwe

• Chotsani khungu la nkhaka.
• Kagawani ndi kudula nkhaka.
• Onjezani nkhaka ku blender.
• Sakanizani kwa mphindi 1-2 osasinthasintha.
• Thirani nkhaka zosakanikirana mu sefa ndi fyuluta.
• Sakanizani nkhaka kapena zamkati ndi supuni, kufinya madzi ambiri momwe mungathere.
• Onjezerani madzi, ngati kuli kofunikira.

1. [1]Kausar, H., Saeed, S., Ahmad, M. M., & Salam, A. (2012). Zofufuza pakukula ndi kusasunthika kwa nkhaka-vwende logwira ntchito. J. Agric. Res, 50 (2), 239-248.
2. [ziwiri]Babajide, J. M., Olaluwoye, A. A., Shittu, T. T., & Adebisi, M. A. (2013). Zamoyo zamagetsi ndi phytochemical zigawo zikuluzikulu za zakumwa zokometsera nkhaka-chinanazi. Cholemba ku Nigeria Chakudya, 31 (1), 40-52.
3. [3]Pezani nkhaniyi pa intaneti Titarmare, A., Dabholkar, P., & Godbole, S. (2009). Kusanthula kwa bakiteriya pamisuzi yatsopano yogulitsa zipatso ndi ndiwo zamasamba mumzinda wa Nagpur, India. Zolemba pa intaneti za Chitetezo cha Chakudya, 11 (2), 1-3.
4. [4]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.
5. [5]Slavin, J. L., & Lloyd, B. (2012). Zaumoyo zipatso ndi ndiwo zamasamba. Kupita patsogolo pakudya, 3 (4), 506-516.
6. [6]Majumdar, T. K., Wadikar, D. D., & Bawa, A. S. (2010). Kukula, kukhazikika ndi kuvomerezeka kwamalingaliro a kuphatikiza nkhaka-basil. African Journal of Food, Agriculture, Nutrition and Development, 10 (9).
7. [7]Vora, J. D., Rane, L., & Kumar, S. A. (2014). Maphunziro a nkhaka (Cucumis sativus) a biochemical, anti-microbial and organoleptic International Journal of Science and Research, 3 (3), 662-664.
8. [8]Tiwari, A. K., Reddy, K. S., Radhakrishnan, J., Kumar, D. A., Zehra, A., Agawane, S. B., & Madhusudana, K. (2011). Mphamvu yamadzimadzi obiriwira obiriwira obwera chifukwa cha wowuma amachititsa kuti pakhale makoswe a postprandial hyperglycemia. Chakudya & ntchito, 2 (9), 521-528.
9. [9]Henning, S. M., Yang, J., Shao, P., Lee, R. P., Huang, J., Ly, A., ... & Li, Z. (2017). Thanzi laumoyo wazakudya zamasamba / zipatso zam'madzi: Udindo wa microbiome. Malipoti a Sayansi, 7 (1), 2167.
10. [10]Tiwari, A. K., Reddy, K. S., Radhakrishnan, J., Kumar, D. A., Zehra, A., Agawane, S. B., & Madhusudana, K. (2011). Mphamvu yamadzimadzi obiriwira obiriwira obwera chifukwa cha wowuma amachititsa kuti pakhale makoswe a postprandial hyperglycemia. Chakudya & ntchito, 2 (9), 521-528.
11. [khumi ndi chimodzi]Murad, H., & Nyc, M. A. (2016). Kuwona zabwino zomwe nkhaka zingathe kupeza posamalira thanzi ndi khungu. Kuchita kwa J Aging Res Clin, 5 (3), 139-141.

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