7 Uru nke Kiwano (Melon Horned) - Na otu esi eri ya

Ndinaya

• 1. Nwere Vdị Nri Dị Mkpa
• 2. Na-enye ọtụtụ Antioxidants nwere ike
• 3. Na-akwalite mmepụta Ọbara Ọbara Ọbara Ahụ
• 4. Na-akwalite Nchịkwa Sugar Ọbara
• 5. Na-akwado Hydration Kwesịrị Ekwesị
• 6. Nwere Ike Imeziwanye Ọnọdụ
• 7. Uru ndị ọzọ A Ga-erite
• Otu esi eri ya
• Isi Okwu

Kiwano melon bụ mkpụrụ osisi mara mma, nke yiri ahịhịa sitere na mpaghara etiti na ndịda Africa.

A maara ya nke ọma Cucumis metuliferus mana na-aga n’ihu site na melon hornedand kukumba Africa.

Mgbe chara acha, akpụkpọ anụ mpụta mewi kiwano na-egbuke egbuke ma kpuchie ya na obere spiny projections ma ọ bụ mpi. Anụ ahụ dị n'ime ya nwere gelatinous, wayo-acha akwụkwọ ndụ ma ọ bụ odo odo nke nwere ọtụtụ mkpụrụ osisi.

Ọ bụ ezie na kiwano melon abụghị mkpụrụ ị nwere ike ịchọta na nkata mkpụrụ osisi, gụnyere ya na nri gị nwere ike ịdị mma maka ahụike gị.

Ndị a bụ uru asaa nke melon mewan na ndụmọdụ maka otu esi eri ya.

1. Nwere Vdị Nri Dị Mkpa

Egwuregwu Kiwano nwere ọtụtụ vitamin na mineral, ọtụtụ n'ime ha na-ekere òkè na ikike o nwere imetụta ahụike.

Otu melon kiwano (209 gram) na-enye nri ndị a ():

• Calorisị: 92
• Carbs: 16 gram
• Protein: 3,7 gram
• Abụba: 2,6 gram
• Vitamin C: 18% nke Ntughari Kwa (bọchị (RDI)
• Vitamin A: 6% nke RDI
• Vitamin B6: 7% nke RDI
• Magnesium: 21% nke RDI
• Iron: 13% nke RDI
• Site: 8% nke RDI
• Zinc: 7% nke RDI
• Potassium: 5% nke RDI
• Calcium: 3% nke RDI

Mmiri mewan Kiwano bụ nke nwere mmiri na obere kalori, carbs, na abụba. Ihe dị ka 16% nke calorie ya sitere na protein - nke dị oke elu ma e jiri ya tụnyere mkpụrụ osisi ndị ọzọ.

Nkesa edozi a pụrụ iche na-eme kiwano melon dabara maka atụmatụ nri dị iche iche.

Na nchikota Kiwano egusi nwere ọtụtụ vitamin na mineral nke dị mkpa maka ahụike kacha mma. Ọ dịtụ obere kalori, ma - maka mkpụrụ - protein dị elu.

2. Na-enye ọtụtụ Antioxidants nwere ike

Kiwano melon abụghị naanị na-edozi ahụ kamakwa ọ na-enye ọtụtụ antioxidants siri ike - ọtụtụ n'ime ha bụ nri na-edozi onwe ha.

Antioxidants bụ ogige dị na nri ụfọdụ nke nwere ike ichebe megide mmebi cellular nke nrụgide oxidative na ahụ gị kpatara.

Ọ bụ ezie na mmeghachi omume oxidative bụ akụkụ nkịtị nke metabolism mmadụ, ọtụtụ nsogbu oxidative nwere ike ịkpata mbufụt na ịrụ ọrụ cellular dị njọ karịa oge.

Can nwere ike iwelata mmebi a site na ịnye ahụ gị ezigbo nri nke nri na-akpata antioxidant dị ka egusi kiwano.

Isi antioxidants na mewan mewan bụ vitamin C, vitamin A, zinc, na lutein. Ha niile, nri ndị a na-arụ ọrụ na mbenata mbufụt ma na-egbochi ọrịa na-adịghị ala ala, dị ka ọrịa shuga, ọrịa obi, na ụdị ụfọdụ nke ọrịa kansa (,,, 4).

Ọzọkwa, mkpụrụ osisi ndị a na-eri n'ime mkpụrụ osisi ahụ na-enye vitamin E - ihe ọzọ na-edozi ahụ nwere ọgwụ antioxidant (5).

Na nchikota Kiwano egusi na mkpụrụ ya nwere ọtụtụ antioxidants, gụnyere zinc, lutein, na vitamin A, C, na E.

3. Na-akwalite mmepụta Ọbara Ọbara Ọbara Ahụ

Kiwano melon bụ ezigbo ígwè ma na-enye ihe dịka 13% nke mkpa gị kwa ụbọchị ().

Mkpụrụ ndụ ọbara uhie na-echekwa ihe nwere iron nke a na-akpọ haemoglobin, nke a na-eji ebufe oxygen n'ime ahụ gị.

Yabụ, inye nri kwesịrị ekwesị nke iron dị mkpa maka ahụ gị iji mepụta mkpụrụ ndụ ọbara uhie zuru oke zuru oke maka ikuku oxygenation ().

Sourcesgwè nke ihe ọkụkụ - dị ka melon melon - nwere ụdị ịnweta a maara dị ka ígwè na-abụghị heme. Formdị a anaghị anabata nke ọma dị ka ígwè sitere na isi mmalite anụmanụ.

Otú ọ dị, ijikọta iron na-abụghị heme na vitamin C na-eme ka ọ dịkwuo ume ().

N’atughi anya, egusi kiwano na-ebutakwa nnukwu ego nke vitamin C. Nke a nwere ike melite nsị nke iron dị n'ime mkpụrụ osisi ahụ, na-eme ka ọ dịkwuo irè maka ịkwado mmepụta mkpụrụ ndụ ọbara uhie na njem oxygen ().

Na nchikota Kiwano melon bụ ezigbo mmiri na vitamin C. nri ndị a na-akwalite mmepụta nke haemoglobin na mkpụrụ ndụ ọbara uhie, nke dị mkpa maka mbufe oxygen.

4. Na-akwalite Nchịkwa Sugar Ọbara

Kiwano melon nwere akara glycemic dị ala, nke pụtara na ọ naghị akpata nnukwu ihe dị n'ọbara shuga mgbe ị risịrị ya.

Ọzọkwa, ọ bụ ọgaranya nke magnesium - ịnweta nke na-etinye aka na metabolism nke glucose (shuga) na insulin ().

Obere ihe omumu gosiri na wepụ mewan kiwano belata oke shuga obara n’ime oke oke oria ma obughi nke anumanu nwere oke shuga obara ().

Na ngwụcha, ọ dị mkpa iji nyochakwuo iji chọpụta ma mewan melon na-emetụta shuga ọbara na ụmụ mmadụ.

Na nchikota Kiwano melon bụ obere glycemic ma nwee ihe ndị dị mkpa maka ezigbo shuga na insulin metabolism. Fọdụ nyocha ụmụ anụmanụ na-egosi na ọ nwere ike ịba uru n'ịgwọ shuga dị n'ọbara. Agbanyeghị, nke a ka ga-egosipụta na ọmụmụ mmadụ.

5. Na-akwado Hydration Kwesịrị Ekwesị

Naanị mmiri ka a na-echekarị na hydration bụ otu ihe. Agbanyeghị, electrolytes - dịka potassium, magnesium, na sodium - dịkwa mkpa maka ijigide ọnọdụ mmiri dị mma ().

Kiwano melon nwere ihe dị ka 88% mmiri ma nwee carbs na electrolytes - na-eme ka ọ baa uru maka ịbawanye mmiri ().

Ackracha mkpụrụ osisi dị ka melon melon n’ụbọchị anwụ na-achasi ike ma ọ bụ mgbe ị nwesịrị mgbatị ahụ siri ike nwere ike inyere gị aka ịmị ọkụ ma debe mmiri nke ọma kwa ụbọchị.

Na nchikota Kiwano egusi nwere nnukwu mmiri ọdịnaya na-enye ọtụtụ electrolytes ndị dị mkpa maka ịnọ hydrated.

6. Nwere Ike Imeziwanye Ọnọdụ

Kiwano melon nwere magnesium na zinc - mineral abụọ nwere njikọ chiri anya na ahụike ọgụgụ isi na ịrụ ọrụ ụbụrụ dị mma.

Ma magnesium na zinc na-etinye aka n'ichepụta neurotransmitters nke na-emetụta ọnọdụ ma jikọta ya na ụfọdụ nsogbu metụtara ọnọdụ, dị ka ịda mbà n'obi na nchekasị ().

Otu nnyocha tụlere ojiji nke magnesium maka ịgwọ ịda mbà n'obi dị nro na nsogbu nchekasị na mmadụ 126. Ndị natara magnesium kọrọ ọganihu dị ukwuu na mgbaàmà ha ().

Na mkpokọta, achọrọ nyocha karịa iji ghọtakwuo ọrụ nke magnesium na zinc iji meziwanye ọnọdụ ma ọ bụ igbochi na ịgwọ ịda mbà n'obi, mana iri ọtụtụ nri ndị nwere ọgaranya dị ka mewa melon enweghị ike imerụ ahụ.

Na nchikota Kiwano melon nwere mineral na -emepụta na mmepụta nke neurotransmitters na-achịkwa ọnọdụ.

7. Uru ndị ọzọ A Ga-erite

Nnyocha nke na-elekwasị anya na mmetụta kiwano melon na ahụike dị ntakịrị. Agbanyeghị, ọtụtụ n'ime nri ndị dị n'ime ya bụ ndị amaara nke ọma maka ịkwado usoro ahụ gị n'ụzọ ndị ọzọ:

• Na-akwado ahụ ike ọkpụkpụ: Kiwano melon na-enye nri na-akwado ngbanwe ọkpụkpụ na mmezi nke ike ọkpụkpụ, gụnyere magnesium, vitamin C, na zinc (,).
• Na-agba ume anụ ahụ ike: Vitamin C na mmiri dị na melon kiwano nwere ike ịkwado mmepụta collagen, ịgwọ ọnya, yana nchedo mmebi anwụ (,).
• Na-akwalite ahụike obi: Kiwano egusi bụ ọgaranya isi iyi nke magnesium na potassium. Mineral ndị a nwere ike belata mbufụt, gbochie mkpokọta ihe e dere ede, wee nyere aka mezie ọbara mgbali ().
• Na-eme ka ọgụ dị ike: Kiwano melon na-enyekwa ọtụtụ nri dị mkpa maka sistemu nchekwa ahụ ike, gụnyere vitamin C, zinc, iron, na magnesium (,,,).

Ọ bụ ezie na melon melon nwere ọtụtụ nri dị mkpa, ọ dịghị nri ọ bụla na-ejide mkpịsị ugodi nke ezigbo ahụike.

Tụlee gụnyere mewan mewa n'akụkụ nri ndị ọzọ na-edozi ahụ iji nweta ọtụtụ elele na nri gị.

Na nchikota Nri ndị achọtara na melon mewan bụ ndị egwuregwu dị mkpa n'ịkwado sistemu ọgụ gị, obi, akpụkpọ, na ọkpụkpụ gị.

Otu esi eri ya

N'elu ileba anya nke mbụ, egusi kiwano nwere ike ịpụta dị ka ebe a na-eri eri. N'ezie, ọ dị ka ọ nwere ike ịbụ ihe si na mbara igwe karịa mkpụrụ osisi.

Mpaghara mpụta ahụ gbara agba ma kpuchie ya na obere spikes. Tupu mkpụrụ osisi ahụ acha, mkpụrụ osisi na-acha akwụkwọ ndụ akwụkwọ ndụ, ma ka ọ na-acha, ọ na-aghọ ude oroma ude mmanụ.

Ọ bụ ezie na rind bụ ihe oriri, ọtụtụ mmadụ na-arapara n'inwe gooey n'ime, nke jupụtara na mkpụrụ. Ọtụtụ na-eri mkpụrụ ahụ, n'ihi na oke ha na-eme ka o sie ike iwepu ha.

Ọ bụrụ n’inwe obi ike iji rie rind ahụ, gbaa mbọ hụ na ị ga-ebu ụzọ bepụ spikes ahụ.

Nri nke kiwano melon dị nro ma dịtụ ụtọ. Ọ na-adị ka onye ikwu ya, kukumba. Mgbe ọ chara acha, ị nwere ike ịchọpụta ihe ngosi banana, kwa.

Thezọ kachasị mfe iji rie melon kiwano bụ iberi ya mepee ma kpochapụ ya na pulp ozugbo. Peoplefọdụ ndị na-etinye obere nnu ma ọ bụ shuga iji mee ka ọ dị ụtọ. Enwere ike iri ya ọhụụ ma ọ bụ sie ya.

Ọ bụrụ na ị na-enwe mmetụta okike, ịnwere ike ịgbakwunye pulp na smoothies ma ọ bụ jiri ya na yogọt, granola, ma ọ bụ ice cream sundae. Ọ na-emekwa ka mgbakwunye na-atọ ụtọ na sọsis na akwa.

Na nchikota Zọ kachasị mfe iji rie kiwano bụ iberi ya mepee ma kpochapụ ya. Enwere ike iji ya na smoothies ma ọ bụ n'elu yogọt, ọka ọ ,ụ ,ụ, ma ọ bụ ice cream.

Isi Okwu

Kiwano melon bụ mkpụrụ osisi mara mma, sitere n'Africa, nke na-enye ọtụtụ elele ahụike n'ihi profaịlụ nri ya bara ụba.

Ejiri ahihia oroma kpuchie ya na spikes, nke nwere ike ime ka o yie egwu. Agbanyeghị, iri ya dị mfe dị ka ịkpụ ya emepe na ịpịpịa ya. I nwedịrị ike iji rind dị ka nri nri.

Ọ bụrụ na ị na-achọ ụzọ ọhụrụ ị ga-esi gwakọta egwuregwu mkpụrụ osisi gị, kiwano melon bụ nhọrọ dị ụtọ ma na-edozi ahụ.