14 Hutano Mabhenefiti ePomegranati Kune Ganda, Bvudzi & Hutano

Mazita Akanakisa Evana

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Matamba anoonekwa seimwe yemichero ine hutano. Kubva pakudzivirira kana kurapwa kwezvirwere zvakasiyana siyana kudzikisira kuzvimba, matamba ane akasiyana siyana ehutano mabhenefiti ^[1] . Chibereko chacho chinonzi 'anar' muchiHindi uye chinoshandiswa zvakanyanya muAyurveda kurapa zvirwere zvakasiyana.

Mapomegraneti ane goko rakaomarara kunze nekumukati, kune mhodzi diki dzinodyiwa dzine muto dzinonzi maarils dzinogona kudyiwa dzakasviba kana kugadzirwa kuita muto wedamba. Rimwe damba rinobata mbeu dzinopfuura mazana matanhatu uye dzizere nehutano. Mbeu dzinoshandiswa zvakare kugadzira mutamba wembeu yemafuta, iyo ine zvakawanda zvakanaka hutano mhedzisiro mukati nekunze.

Kukosha Kwehutano hweMatamba

100 gramu yematamba ine 77.93 g yemvura uye 83 macalorie. Izvo zvinewo

• 1.17 gramu yakazara lipid (mafuta)
• 18.70 magiramu makabhohaidhiretsi
• 13.67 gramu shuga
• 4.0 gramu yakazara fiber fiber
• 1.67 gramu mapuroteni
• 10 milligrams calcium
• 0,30 milligrams iron
• 12 milligrams magnesium
• 36 milligrams phosphorus
• 236 milligrams potasium
• 3 milligrams sodium
• 0,35 milligrams zinc
• 10.2 milligrams vhitamini C
• 0,067 milligrams thiamin
• 0.053 milligrams riboflavin
• 0,293 milligrams niacin
• 0.075 milligrams vhitamini B6
• 38 µg folate
• 0,60 milligrams vhitamini E
• 16.4 vitaming vhitamini K

Hutano Kubatsirwa Kwematamba

1. Inokurudzira hutano hwepabonde

Mapomegraneti anozivikanwa kuva nezvakanaka pamanzwiro ako.

Zvinoenderana nekutsvaga, muchero uyu unozivikanwa nekuvandudza zviratidzo zvekusagadzikana kwe erectile nekuwedzera kuyerera kweropa mumatumbu ere erectile, nekudaro kuchirapa kushaya simba ^[piri] , ^[3] . Izvo zvinowedzerawo testosterone mazinga ayo anowedzera chishuwo chebonde mune vese varume nevakadzi.

2. Kunowedzera hutano hwemwoyo

Pomegranate inogona kusimudzira hutano hwemoyo pamwe nekuda kwekuvapo kwemafuta acid anonzi punicic acid uye mamwe ma antioxidant ane simba kunge tannins uye anthocyanins ayo anogona kubatsira kudzivirira kubva kuchirwere chemoyo ^[4] . Chidzidzo chakawana kuti vanhu vaidya matamba vaine kuwedzera kwecholesterol yakanaka uye kuparara kweanokuvadza oxidized lipids, nokudaro vachicheka njodzi ye atherosclerosis ^[5] .

Uye zvakare, michero inoderedzawo kuwedzera kweBP ^[6] uye kuidya zuva rega rega kunovandudza kuyerera kweropa kuenda kumoyo kune varwere vane chirwere chemwoyo checoronary ^[7] .

3. Inodzivirira gomarara

Mbeu yematamba yakawanikwa ichicheka njodzi yekenza yeprostate, irwo rudzi rwekenza rwunowanzozivikanwa muvarume ^[8] . Mbeu idzi dzine anti-cancerous zvimiro zvinogona kunzi kuvepo kweiyo punicic acid iyo inodzivirira gomarara sero kuwanda uyezve inokonzera gomarara sero kufa. ^[9] . Chikafu chinorwisa gomarara chinogona kutadzisa kukura kwemaseru emukaka wemazamu uyezve kukurudzira sero kufa kwemaseru ekenza yemazamu ^[10] , ^{[gumi neimwe]} .

4. Inodzivirira kufutisa

Kudya matamba kunobatsira mukudzivirira kufutisa sezvo vakapfuma muma polyphenols, flavonoids, anthocyanins uye tanins, zvese izvi zvinobatsira mukumhanyisa mafuta kupisa maitiro uye kuwedzera metabolism yako ^[12] . Kudya matamba kana kunwa girazi remutamba muto kunobatsira mukudzvinyirira kudya kwako, nokudaro uchideredza mikana yekufutisa.

5. Inoderedza arthritis njodzi

Pomegranate mbeu dzinogona kubatsira kudzikamisa arthritis uye kurwadza kwemajoini nekuti iwo manyuko akanaka ema antioxidants anonzi flavonols, ayo anoita seanorwisa-kuzvimba mumuviri. Zvidzidzo zvakawana kuti pomegranate mbeu inobvisa ine kugona kuvhara enzymes inokuvadza majoini mune vanhu vanotambura neosteoarthritis ^[13] . Chimwe chidzidzo chemhuka chinoratidza kuti pomegranate inobvisa inoderedza kutanga uye chiitiko checollagen-inosimudzira arthritis ^[14] .

6. Inovandudza kuita kwemitambo

Mune chidzidzo chakaburitswa muChinyorwa cheNutrition neMetabolism, vatambi vakanwa 500 ml yemutamba wematamba kwemazuva gumi nemashanu vakaona kuita kwemitambo kuri nani. ^{[gumi neshanu]} , ^[16] . Imhaka yekuti pomegranate muto inovandudza kutsungirira mwero uye aerobic mashandiro muvatambi mukati memaminitsi makumi matatu ekumwa nekuda kwekuvapo kwema antioxidants.

7. Kunonoka kuchembera

Mapomegranati ane antioxidants senge vhitamini C uye vhitamini E iyo inobatsira mukudzikamisa maitiro ezvemahara radicals mumuviri. Mahara radicals mumuviri anoita kuti ganda rako riite serembera zvakanyanya usati wakura. Iyo inobatsira michero yemichero muchero inobatsira mukugadzirwa kweganda maseru. Izvi zvinobatsira mukuchengeta makwinya uye ganda rinodzikira ^[17] .

Uye zvakare, iyo antioxidant yezviri mumatamba inogona kubatsira kurwisa kuputika kweganda, kuputika kwemakemikari nekusimudzira kugona kweganda kuzvidzivirira kubva kukuvara kwezuva.

8. Inovandudza hutano hwebvudzi

Kana iwe uri kutambura ne hairfall, idya mbeu yematamba. Ivo vanobatsira kusimbisa bvudzi follicles nekutenda kune iyo punicic acid, iyo fatty acid iyo inochengeta bvudzi rako rakasimba. Pomegranate mbeu inovandudza kutenderera kweropa mumusoro uye inotangisa kukura kwebvudzi.

9. Inobata kupererwa neropa

Matamba ipfuma yakanaka yesimbi iyo inogona kubatsira kuwedzera yako hemoglobin mazinga ^[18] . Hemoglobin ipuroteni yakafuma-nesimbi inowanikwa mumasero matsvuku eropa anova nebasa rekutakura okisijeni mumuviri wese. Low hemoglobin mazinga anotungamira kushomeka. Uyezve, matamba ane vhitamini C iyo inobatsira mukumwa nani kwesimbi mumuviri.

10. Inonyaradza matambudziko emudumbu

Mbeu yematamba ine masimba ekurwisa mabhakitiriya uye anodzivirira kuzvimba anobatsira kurerutsa matambudziko ane chekuita nemudumbu senge manyoka, manyoka uye korera ^[19] . Iko kuvapo kwe bioactive macomputer, antioxidants uye punicic acid inobatsira pakurapa kuzvimba muura uye kurwisa hutachiona hutachiona.

Uye zvakare, kudya matamba kana kunwa mutamba mutamba mushure mekudya kunobatsira mukugaya chikafu nekukasira, nekudaro kunatsiridza kugaya ^{[makumi maviri]} .

11. Inoderedza njodzi yerudzi rwechipiri chirwere cheshuga

Ongororo dzakawanda dzakabatanidza kushanda kwematamba mukudzivirira nekurapa rudzi rwechipiri chirwere cheshuga. Matamba ane ellagic acid, punicalagin, oleanolic, ursolic, uallic acids uye gallic acid inozivikanwa kuti ine antidiabetic properties. Zvakare, matamba ane antioxidant polyphenols anobatsira kubata uye kudzivirira mhando 2 chirwere cheshuga ^{[makumi maviri nerimwe]} .

12. Inodzivirira mazino

Mapomegraneti anoshanda mukurwisa mabhakitiriya emuromo, sezvo aine antimicrobial properties. Iyo zvakare inodzivirira iko kuvaka-up of plaque micro-zvipenyu zvinoparadza zino enamel. Chidzidzo chakaburitswa muAkare Sayenzi yeHupenyu chakawana kuti kudyiwa kwemapomegraneti kunodzikisa kuumbwa kwedombo ne32 muzana. ^[22] .

13. Inoderedza njodzi yeAlzheimer

Yakagadziridzwa ndangariro uye zvirinani kugona kuita basa kunoitwa kune iyo polyphenol antioxidants inowanikwa yakawanda mumutamba mbeu. Punicalagin, rudzi chairwo rwepolphenol rinozivikanwa kudzikisa mwero wedombo reamyloid rinoungana pakati pemasero etsinga europi anokonzera chirwere cheAlzheimer. ^{[2. 3]} . Kudya matamba zuva nezuva kunovandudza kugona kwako kwekuziva.

14. Inodzivirira mafuta ane chiropa chirwere

Chirwere chemafuta chiropa chinoitika kana mafuta akaunganidzwa muchiropa. Inogona kuisa njodzi pahutano painofambira mberi ichitungamira mukushaiwa kwechiropa, gomarara rechiropa uye chirwere chechiropa. Kana ikadyiwa zuva nezuva, matamba anogona kudzivirira chiropa kuzvimba uye mafuta chiropa chirwere ^[24] . Uye zvakare, michero inogona kubatsira kuchengetedza chiropa chako kana uchirwara nejundice ^[25] .

Rini Kudya Uye Zvakadii Zvekushandisa

Iyo yakanakisa nguva yekudya mutamba iri mangwanani mushure mekunwa girazi remvura. Zvisinei, iwe unogona kuva nayo sechingwa chekudya kwemanheru kana mushure mekudya. Sekureva kweUnited States Dhipatimendi rezvekurima, zuva nezuva rinokurudzirwa huwandu hwakaita 2 makapu etamba pazuva.

Nzira dzeKudya Matamba

• Iwe unogona kudya matamba muchimiro chemuto kana smoothie.

• Fwanya matamba mumafuta ako kana mumuchero wako nemuriwo masaladi.

• Shandisa sechigunzva mubindu rako kana yogati.

• Gadzirira iyo yogati parfait nemapomegranate mbeu, majiki uye granola.

• Paunenge uchimhanyisa mazamu ehuku iwe unogona kusasa mapomegranati mbeu yekutapira.

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