Chibereko chekushushikana: Hutano Kubatsirwa, Njodzi & Nzira dzeKudya

Mazita Akanakisa Evana

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Passion chibereko muchero unonhuwirira une zvakawanda zvakakosha zvinovaka muviri uye chinhu chakakurumbira chikafu chekudya chamangwanani. Ichi chibereko chisina kujairika chinogona kudyiwa sechikafu, salsa, kana kuwedzerwa kumadhizeti, masaradhi uye majusi.

Chibereko chekushuvira chinodyiwa zvakanyanya pasirese uye pane mhando dzinopfuura mazana mashanu emuchero. Ivo vanowanikwa mune akasiyana mavara senge rima yepepuru, orenji, yero nezvimwe.

Chibereko chekushuvira chine mabhenefiti akakura kubva pahutano hwekuvandudza kugaya uye kuwedzera masimba ekudzivirira masoja kusvika pakuvandudza kuona uye kudzikisa BP.

Kukosha Kwehutano Kwechibereko Chekushushikana

100 g yekuchiva muchero ine 275 kcal simba uye zvakare ine

• 1,79 g mapuroteni
• 64.29 g makabhohaidhiretsi
• 10,7 g faibha
• 107 mg calcium
• 0,64 mg simbi
• 139 mg sodium

Hutano Mabhenefiti Eiyo Passion Chibereko

1. Inowedzera hutachiona

Chibereko chekushushikana chinobatsira mukuwedzera immune system nekuti ine vhitamini C, antioxidants uye mamwe macomputer. Aya mavitamini anobatsira kubvisa iwo mahara radicals kubva mumuviri uye nekuvandudza kugona kwemuviri kurwisa hutachiona ^[1] .

2. Inodzivirira gomarara

Iyo polyphenol simiti inosanganiswa mune yekuda michero ine antioxidant uye anti-kupisa mhedzisiro. Izvi zvinodzivirira kubva kuzvirwere zvisingaperi sekenza ^[piri] . Zvakare, kuvepo kwe beta-carotene muchero kunoderedza mukana wekenza yemukenza, gomarara remudumbu, gomarara reprostate, uye gomarara repazamu. ^[3] .

3. Inobatsira mukugaya

Chibereko chekushushikana chine fiber yekudya, iyo inochengetedza ura hwako hutano uye inodzivirira kupatira. Chibereko chekushushikana chine laxative mhedzisiro, iyo inobatsira kuchenesa colon uye nekuchengetedza gwara rekugaya riine hutano ^[4] .

4. Inotsigira hutano hwemwoyo

Chibereko chekushuvira isosi yakanaka yemoyo-zvine hutano zvicherwa, potasium. Kana muchero ukadyiwa nembeu, iwe unodya yakawanda fiber, izvo zvinogona kubatsira kubvisa yakawandisa cholesterol kubva mumidziyo yeropa. Izvi zvinodzivirira njodzi yechirwere chemwoyo.

5. Inovandudza insulin kudzivisa

Passion chibereko chakaderera-glycemic index chikafu zvinoreva kuti hachikonzere spike mumazinga eshuga eropa uye nekudaro, iri sarudzo yakanaka kune vane chirwere cheshuga. Chidimbu chinowanikwa mune chishuwo michero yemichero chinonzi chinogadziridza insulin yemunhu kunzwa.

6. Kunoderedza kunetseka

Izvo zvemagesium mune yekuda michero yanga ichibatanidzwa nekuderera kwekushushikana uye kushushikana. Chidzidzo che2017 chinoratidza kuti magnesium inogona kubatsira vanhu mukugadzirisa kwavo kunetseka ^[5] .

7. Inoderedza kuzvimba

Iwo anti-anogumbura zvivakwa zvechishuwo muchero peel mushoma zvakadzidzwa. Iyo inorwisa-kupisa zvivakwa inoderedza marwadzo akabatana uye mabvi osteoarthritis anokonzerwa nekuzvimba ^[6] .

Ingangoitika Njodzi dzePassion Chibereko

Vanhu vane latex allergies vane yakanyanya njodzi yekuda michero mitezo ^[7] . Ganda remucheka wepepuru rinoshuvira michero inogona kunge iine makemikari anonzi cyanogenic glycosides ayo anogona kusangana nema enzymes kugadzira chepfu cyanide, iyo inogona, nekudaro, kuva nenjodzi kuhutano hwako.

Nzira Dzekudya Passion Fruit

• Chibereko chekushuvira chinogona kuve muchimiro chejaketi, muto, kana smoothie.
• Shandisa muchero sechigunzva kana kunhuvira kwemadhizeti.
• Sanganisa chishuwo chemuchero necurd uye uve nacho seyakagwinya chikafu.
• Shandisa muchero kuti unakidze saladi dzako.
• Shandisa muchero kugadzira jelly kana jam.

Kushushikana Zvibereko Mapepa

Passion michero teacup puddings ^[8]

Zvisungo:

• 250 g remoni curd
• 4 yakaibva shuwa michero mbeu uye pulp
• 3 mazai
• 85 g bota
• 100 g castor shuga
• 100 ml mukaka
• & frac12 tsp poda yekubheka
• 140 g upfu hwakatsetseka
• Icing shuga kuguruva

Maitiro:

• Pisa huni kusvika ku 160 degrees Celsius. Rongedza tini hombe, yakadzika yekugochwa netowel yetii woisa padivi.
• Panguva ino, mundiro wedzera mandimu curd uye uisanganise nechido chemichero pulp nembeu.
• Whisk mazai neshuga pamwe chete mune imwe mbiya kusvikira yazara. Wedzera mukaka, furawa, poda yekubheka, bota uye musanganiswa we curd. Vhura musanganiswa wacho zvakanaka neiyo spatula uye ugopatsanurana pakati petiacups.
• Isai teacups pachitini chinokangwa uye zadzai tini nemvura inopisa kusvikira yazadza mativi ematai.
• Bika kwemaminitsi makumi mashanu.
• Guruva ne icing shuga uye shumira inotonhorera.

Passion Zvibereko Juice Recipe

• Mashoma mint mashizha
• 2 makapu shungu yemichero yemichero
• 2 tbsp shuga
• 1 tsp jimu remurimu

Maitiro:

• Mugirazi, sanganisa iwo mindi mashizha, limeimu uye shuga.
• Dururira shungu yemichero yechishuwo mairi.
• Sanganisa zvakanaka uye kunwa.

1. [1]Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010). Mahara radicals, antioxidants uye zvinoshanda chikafu: Impact pane hutano hwevanhu. Pharmacognosy ongororo, 4 (8), 118-126.
2. [piri]Septembre-Malaterre, A., Stanislas, G., Douraguia, E., & Gonthier, M. P. (2016). Kuongororwa kwehutano uye antioxidant zvivakwa zvemunzvimbo dzinopisa mabhanana, litchi, mango, papaya, chibereko chekuda uye chinanazi chinorimwa muRéunion French Island. Chikafu chemakemikari, 212, 225-233.
3. [3]Larsson, S. C., Bergkvist, L., Näslund, I., Rutegård, J., & Wolk, A. (2007). Vitamin A, retinol, uye carotenoids uye njodzi yegomarara repamuviri: anotarisira boka rekudzidza.Iyo magazini yeAmerican yekiriniki yezvikafu, 85 (2), 497-503.
4. [4]Slavin J. (2013). Fiber uye prebiotic: nzira uye hutano mabhenefiti. Zvokudya zvinovaka muviri, 5 (4), 1417-1435.
5. [5]Boyle, N. B., Lawton, C., & Dye, L. (2017). Mhedzisiro yeMagnesiamu Kuwedzeredza pane Kuzvidya Mwoyo Kunetseka uye Kushushikana-Kuongorora Kwakarongeka. Vanyowani, 9 (5), 429.
6. [6]Grover, A. K., & Samson, S. E. (2016). Zvakanakira antioxidant zvinowedzera zvebvi osteoarthritis: rationale uye chokwadi Nutrition jenareta, 15, 1. doi: 10.1186 / s12937-015-0115-z
7. [7]Brehler, R., Theissen, U., Mohr, C., & Luger, T. (1997). 'Latex-muchero chirwere': kuwanda kwemuchinjikwa-kugadzirisa IgE antibodies. Allergy, 52 (4), 404-410.
8. [8]https://www.bbcgoodfood.com/recipes/3087688/passion-fruit-teacup-puddings

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