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Kumba Hutano Chikafu Nutrition oi-Amritha K By Amritha K. musi waMay 13, 2019

Inotsemuka, ine muto, nyowani uye ine hutano - aya ndiwo mamwe mazwi angashandiswa kutsanangura magaka! Dzinogona kudyiwa sechikafu, chakawedzerwa kuma saladhi ako kana mune sangweji kana inogona kuwedzerwa kune ako mas smoothies. Yakagwinya uye inozorodza, magaka akapfuma mumvura uye anogona kupa zvakanakira mabhenefiti kune vanhu vari kutsvaga kuonda. ^[1] .

Kunakidzwa chokwadi, waizviziva here kuti cucumber chibereko kwete muchero. Ichi chibereko cum yemuriwo inobatsira kubvisa chepfu kubva mumuviri uye inovandudza hutano hwako hwese zvakanyanya. Cucumber ndeyemhuri imwechete yes squash, manhanga uye manwiwa uye ine 95 muzana yemvura inobatsira kuti ugova nemvura ^[piri] .

Bhura pasi pasi kuti uongorore anoshamisa maitiro emakuchu anogona kuve nemuviri wako kana ukadyiwa zuva nezuva.

Kukosha Kwehutano Kwecucumber

100 gramu yemuriwo wakashata-muchero une 16 macalorie simba, 0.5 g yekudya 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 vhitamini B6, 0.079 mg manganese uye 0.2 mg zinc ^[3] .

Miti yakasara iripo mumakuchu ndeinotevera:

3.63 g makabhohaidhiretsi
1,67 g shuga
95.23 g mvura
1.3 mcg fluoride
7 mcg folate
2.8 mg vhitamini C
16.4 mcg vhitamini K
16 mg ye calcium
13 mg magnesium
24 mg phosphorus
147 mg potasium
2 MG yavaibvisa

Hutano Mabhenefiti Ecucumber

Yakapetwa nezvikafu zvakaita seVitamin K, Vitamin B, mhangura, potasium, Vitamin C uye manganese, kudya magaka kunobatsira kudzivirira kushomeka kwehutano uye kuderedza njodzi yezvirwere zvisingaperi nekuda kwekuvapo kweakasarudzika polyphenols nemakomponi. ^[4] , ^[5] , ^[6] , ^[7] , ^[8] .

1. Kunoderedza kunetseka

Makomichi ane mavitamini akapfuma, kunyanya vhitamini B yakaoma iyo inosanganisira vhitamini B1, vhitamini B5, uye vhitamini B7. Aya mavitamini anoshanda pamwechete mukuzorodza system yako yetsinga uye anobatsira kupa zororo kubva mukuvhunduka kurwisa uye kunetseka-kunokonzera kunetseka.

2. Manage uremu-kurasikirwa

Makomkore ave muchero unodiwa kuti uwedzere pane yako uremu chirongwa chekudya. Iwe unofanirwa kuyeuka kuti kungodya chete magaka hakubatsire mukurema uremu. Nekudaro, kupedza cucumber kunobatsira sezvo isingasimudzi chero huremu hwekuwedzera uye inokutadzisa kubva kunonoka pane zvisina kudya chikafu.

3. Inovandudza hutano hwehuropi

Makatekhu ane anti-anogumbura flavonoid ayo akanaka mukusimudzira hutano hwehuropi. Iyo flavonoid inobatsira inowedzera kubatana kweeuron yako, nokudaro ichivandudza kugona kwako. Izvo hazvizongobatsira chete mukutarisira ndangariro dzako asiwo zvinodzivirira maseru etsinga kubva kukuvadzwa zvine chekuita nezera.

4. Inovandudza kugaya

Makomichi akapfuma mune ese soluble fiber uye nemvura. Tanga tsika ine hutano nekuwedzera magaka musaladi yako nembeu yesesame uye apple cider vhiniga. Izvi zvakanaka kune yako digestive system sezvo inobatsira kudzivirira acid Reflux. Magaka anobatsirawo kudzikisa huwandu hwepH mudumbu uyezve achabatsira kurwisa kuzvimbirwa.

5. Inodzivirira hutano hwemwoyo

Makatekesi ane huwandu hwakawanda hwe potassium, iyo yakanaka pakugadzirisa kuwedzera kweropa. Potassium inoshanda se electrolyte inobatsira kudzora mashandiro emagetsi. Izvo zvinobatsirawo mukutarisira kweiyo system yetsinga, mhasuru contractions, uye nemoyo mashandiro futi. Zvakare, iyo faibha zvirimo mumacucumber inobatsira kudzivirira kuvaka-up kwecholesterol mumariti uye kudzivirira arterial blockages.

6. Inovandudza ura

Imwe yemabhenefiti akakosha ekugara uchinwa cucumber ndeyekuti inobatsira kutsigira ura hwese. Akapfuma mumvura uye akasungunuka faibha zvemukati, magaka anobatsira kugadzirisa chigaro kusagadzikana, kudzivirira kupatira, uye kubatsira kuramba uchiita nguva dzose. Izvo zvinogona zvakare kubatsira kuwedzera ura kufamba mafambiro apo uchipa mabhakitiriya anobatsira ematumbu ^[9] .

7. Inobvisa chepfu

Makomichi akapfuma mumvura, zvichiita kuti uve mushonga wechisikigo wekutarisana nekushomeka kwemvura kana kuneta. Saizvozvo, ichi chikafu chinovaka muviri checucumber chinoita kuti zvibatsire mukubvisa huturu husingadiwe huripo mumuviri wako.

8. Inoderedza kenza njodzi

Akapfuma muma antioxidants ayo anobatsira kuvhara oxidation iyo inogadzira mahara radicals ayo anogona kutungamira kune akati wandei marudzi echirwere chisingaperi, cucumber inogona kunongedzerwa seinobatsira mukudzivirira kutanga kwegomarara. Iyo detoxification chivakwa pamwe neicho cheiyo antioxidant chivakwa checucumber inorwira kubva kune akaomarara maseru aripo mumuviri wako.

9. Kuvandudza itsvo hutano

Imwe yemamwe mabhenefiti akakosha ekudya cucumber nguva dzose ndeyekuti inobatsira kudzikisa uric acid mazinga mune yako system, nekudaro kuchengeta itsvo dzako mune yakanaka chimiro. Inotorwawo semushonga wepanyama wekuchenesa itsvo, sezvo ichiburitsa marara uye ichipwanya matombo eitsvo.

10. Poresa chironda chemudumbu

Makucheka ekudya mabhenefiti anoenda zvakadzika pasi muchirongwa. Kana zvasvika kune maronda emudumbu, iyo inotonhodza midziyo yemagaka inoita basa rakanaka. Iyo alkalinity yemagaka inobatsira kuporesa maronda emudumbu. Kusvikira kumagirazi maviri emuto wemagaka anogona kudyiwa zuva nezuva kuwana zororo ^[10] .

11. Inodzora BP

Yakatakurwa nefibre, potasium uye magnesium cucumber yakawana mukurumbira wekubatsira zvakanyanya mukumanikidza kweropa kudzora. Ingave yakakwira BP kana yakaderera BP, iyo inotonhorera cucumber inobatsira mune ese ari maviri mamiriro ^{[gumi neimwe]} .

Hutano Cucumber Recipes

1. Cucumber, tomato & avocado salad]

Zvinoshandiswa ^[12]

2 tablespoonsmhandara yemafuta emuorivhi
1 teaspoon orange zest
& frac12 teaspoon munyu
& frac12 teaspoon uchi
& frac12 teaspoon chilly upfu
1 cucumber hombe, akachekwa
1 mukombe cherry madomasi, hafu
1 akaibva avocado, hafu, akakiiwa uye akachekwa

Mirayiridzo

Whisk mafuta, vhiniga, orenji zest, munyu, uchi uye inotonhorera upfu mune hombe mbiya.
Wedzera cucumber nekukanda zvinyoro nyoro.
Dhavhara uye rega marinate kwemaminitsi gumi nemashanu.
Wedzera mune madomasi uye avocado.
Sanganisa uye shumira.

2. Watermelon cucumber slushie

Zvinoshandiswa

Makapu mashanu echando mavhenekeri cubes
1 kapu yakatemwa nyowani cucumber
muto we2 limes
& frac12 mukombe wemvura inotonhora

Mirayiridzo

Sungai pamwe zvese zvinoshandiswa kusvikira zvatsetseka.
Kana iyo musanganiswa isiri kuuya pamwechete, wedzera imwe shoma mvura.

3. Zvibereko & cucumber zvinonakidza

Zvinoshandiswa

& frac34 mukombe zvakagurwa zvakaomeswa zvikamu zveorenji
1 kapu yakatemwa manyowani manyoro
& frac12 mukombe wakatemwa cucumber
& frac14 mukombe yakatemwa tsvuku hanyanisi
1 supuni 1 yakatemwa yakachena cilantro
1 teaspoon lime zest
2 tablespoons jimu remuti
1 tablespoon jisi rearangi
1 teaspoon uchi
& frac12 teaspoon kosher munyu

Mirayiridzo

Sungai iwo emastrawberry, orenji zvikamu, cucumber, hanyanisi, cilantro, lime zest ,imuimu muto, orenji muto, uchi uye munyu mune yepakati mbiya.
Regai igare kwemaminitsi gumi.
Shumira nekukurumidza.

Side Migumisiro

Cucumber ine uturu hwakafanana necucurbitacins uye tetracyclic triterpenoids iyo inogona kukanganisa hutano hwako ^[13] .
Zvibereko zvakawandisa zvemvura zvinogona kukusiya washaya mvura nekuda kwekuvapo kwecucurbitacin.
Iyo yakakwira vhitamini C zvemukati zvinogona kuita sepro-oxidant.
Zvinogona kukonzera sinusitis ^[14] .
Iyo diuretic hunhu hwevhegi idzi hunokonzeresa kuita weti kakawanda.
Makomkombe sosi dzakanaka dzefibre, nekudaro kushandiswa kusingadzorwe kunogona kukusiya wakazvimba ^{[gumi neshanu]} .

Infographic mareferenzi ^[16] ^[17] ^[18] ^[19] ^{[makumi maviri]} ^{[makumi maviri nerimwe]} ^[22]

Wona Chinyorwa Mareferenzi

[1]Hord, N. G., Tang, Y., & Bryan, N. S. (2009). Kudya masosi enitrate uye nitrites: iyo physiologic mamiriro ezvinhu anogona kuve nehutano mabhenefiti Iyo yeAmerican magazini yezvipatara zvekudya, 90 (1), 1-10.
[piri]Slavin, J. L., & Lloyd, B. (2012). Hutano mabhenefiti emichero nemiriwo. Kufambira mberi mukudya, 3 (4), 506-516.
[3]Murad, H., & Nyc, M. A. (2016). Kuongorora mabhenefiti anogona kuitika emakomichi ekuvandudza hutano uye kutarisirwa kweganda. J Kukwegura Res Clin Practice, 5 (3), 139-141.
[4]Pangestuti, R., & Arifin, Z. (2018). Mishonga uye hutano hunobatsira mhedzisiro yemakungwa emakungwa anoshanda.Journal yemaitiro echinyakare uye ekuwedzera ekurapa, 8 (3), 341-351.
[5]Roggatz, C. C., González-Wangüemert, M., Pereira, H., Vizetto-Duarte, C., Rodrigues, M. J., Barreira, L., ... & Custódio, L. (2018). Kutarisa kwekutanga mune zvinovaka muviri zvegungwa cucumber Parastichopus regalis kubva kuGungwa reMediterranean (SE Spain) .Natural chigadzirwa tsvakiridzo, 32 (1), 116-120.
[6]Siahaan, E., Pangestuti, R., Munandar, H., & Kim, S. K. (2017). Cosmeceuticals zvivakwa zvemumakango egungwa: Tarisiro nemaitiro.Cosmetics, 4 (3), 26.
[7]Muruganantham, N., Solomon, S., & Senthamilselvi, M. M. (2016). Anticancer chiitiko cheCucumissativus (Cucumber) maruva achipesana neHuman Liver Cancer. International International Journal of Pharmaceutical and Clinical Research, 8 (1), 39-41.
[8]Zieliński, H., Surma, M., & Zielińska, D. (2017). Iyo yakasvibirira yakasviba yakasanganiswa yemagaka. InFermented Chikafu muhutano uye Dziviriro Dziviriro (mapeji 503-516). Dzidzo Press.
[9]Chakraborty, R., & Roy, S. (2018). Kutsvaga kwekusiyana uye kwakabatana hutano mabhenefiti echinyakare mapundu kubva kuHimalaya uye padyo nemakomo nzvimbo dzeIndia subcontinent. Jenali yezvokudya sainzi uye tekinoroji, 55 (5), 1599-1613.
[10]Janakiram, N., Mohammed, A., & Rao, C. (2015). Makomichi egungwa mametabolite seanogona kurwisa kenza vamiririri.Marine zvinodhaka, 13 (5), 2909-2923.
[gumi neimwe]Shi, S., Feng, W., Hu, S., Liang, S., An, N., & Mao, Y. (2016). Bioactive macomputer emakomichi egungwa uye avo ekurapa mhedzisiro. ChiChinese chinyorwa cheoology uye limnology, 34 (3), 549-558.
[12]Adeoye, I. B., & Balogun, O. L. (2016). Kubatsira uye kugona kwekugadzirwa kwemagaka pakati pevarimi vadiki muOyo nyika, Nigeria Journal of Agricultural Sayenzi, 61 (4), 387-398.
[13]Melvin, R. (2019, Chivabvu 32). Cucumber mapepa. KudyaWell [Blog post]. Kudzorerwa kubva, http://www.eatingwell.com/recipe/272729/fruit-cucumber-relish/
[14]Manan, W. Z. W., Mahalingam, S. R., Arshad, K., Bukhari, S. I., & Ming, L. C. (2016). Kuchengetedza uye kushanda kwecucumber yegungwa ine zvigadzirwa. Zvivakwa zveFarmacy Practice, 7 (5), 48.
[gumi neshanu]Oboh, G., Ademiluyi, A. O., Ogunsuyi, O. B., Oyeleye, S. I., Dada, A. F., & Boligon, A. A. (2017). Kabichi uye cucumber zvakaburitswa zvakaratidza anticholinesterase, antimonoamine oxidase uye antioxidant zvivakwa. Journal yezvokudya biochemistry, 41 (3), e12358.
[16]https://www.pngkey.com/download/u2e6t4q8a9a9o0r5_veg-spring-rolls-veg-spring-rolls-png/
[17]https://www.pngkey.com/detail/u2e6q8i1i1w7o0i1_mini-pops-ice-cream-bar/
[18]https://www.pngarts.com/explore/64177
[19]https://peoplepng.com/cucumber-png-picture/173441/free-vector
[makumi maviri]http://pngimg.com/imgs/food/sushi/
[makumi maviri nerimwe]https://www.truvia.co.uk/recipes/cucumber-salad
[22]https://pngtree.com/freepng/fungus-cucumber-soup_2202953.html