Ikhukhamba iyimifino yezithelo okukholakala ukuthi yavela eNdiya, yize lokhu kungaqiniseki ngokuphelele. Sekuyiminyaka engaphezu kuka-3.000 itshalwa eNtshonalanga Asia, futhi namuhla ingenye yemifino edliwa kakhulu emhlabeni jikelele. Sekuyiminyaka eminingi, ikhukhamba ibilokhu iyingxenye yokudla kwezigidi zabantu, futhi iyisengezo esifanele kumasaladi, ama-smoothie, amanzi anongiwe, amajusi okuhlanza umzimba, nezinye izindlela zokupheka ezilula.
Abacwaningi bakhombisile ukuthi ikhukhamba inezinzuzo ezinkulu zokwelapha kanye nemiphumela emihle emizimbeni yalabo abalidla njalo. Njengamanje, ikhukhamba liwukudla okubalulekile ekudleni kwalabo abafisa ukwehlisa isisindo , ukuhlanza umzimba, nokuthuthukisa impilo yenhliziyo, yokugaya ukudla, kanye neyesikhumba, ngoba lisebenza njengokusekela okuhambisanayo futhi liqinisa imisebenzi eminingi yomzimba.
Naphezu kwalokhu, abantu abaningi abazi ngezinzuzo zayo futhi abayisebenzisi kaningi ngangokunokwenzeka. Ngezansi, sichaza ngokuningiliziwe amandla ayo okuhlanza , izinzuzo zayo ezinhlelweni ezahlukene zomzimba, kanye nezindlela eziningana ezisebenzayo zokuyifaka ekudleni kwakho kwansuku zonke.
Ulwazi lokudla okunempilo lwekhukhamba
Amakhukhamba ayaziwa ngokuba nama-calories aphansi kakhulu futhi anothile kakhulu ngamanzi kanye nezakhamzimba ezincane. Njengesiqondiso, amagremu ayi-100 ekhukhamba ahlinzeka ngalokhu:
- 20 kilocalories cishe, okwenza kube umsizi wokudla okulawula isisindo.
- Cishe u- 95-96% amanzi, ilungele ukukhuthaza umswakama kanye nomphumela wemvelo wokukhipha isisu.
- 2,7 amagremu carbohydrate, ikakhulukazi emunca kancane futhi enomthelela omncane kushukela egazini.
- 0,69 amagremu wamaprotheniokuyinto, nakuba ingeyona inani elikhulu, enegalelo elincane ekudleni okuphelele kwansuku zonke.
- 0,13 amagremu amafutha, cishe akukho, okwenza kube ukudla okunamafutha amaningi.
- I-fiber yokudla ngamanani aphakathi, kokubili ancibilikayo kanye nalawo angancibiliki, agxile ikakhulukazi esikhumbeni.
- Amavithamini afana ne- i-vitamin A (kanye nama-beta-carotene esikhumbeni), uvithamini C, i-vitamin E, i-vitamin K y amavithamini eqembu B (B1, B2, B3 kanye ne-B6), okuhlobene nokusetshenziswa kwamandla, ukuqina kwemisipha kanye nesistimu yezinzwa.
- Amaminerali afana potaziyamu, football, fosforo, i-magnesio, manganese, insimbi, kanye nezinto ezilandelanayo ezifana abicah, the ithusi futhi i i-molybdenum.
Ngaphezu kwalokho, ikhukhamba liqukethe izinhlobo eziningi zezakhamzimba ezisebenzayo : ama-flavonoid , ama-tannins , ama-lignans (i-secoisolariciresinol, i-lariciresinol kanye ne-pinoresinol) kanye ne -cucurbitacins , okubangela ingxenye yokunambitheka kwayo okubabayo kanye nezakhiwo zayo eziningi zokulwa ne-antioxidant, ukulwa nokuvuvukala, ukulwa nomdlavuza kanye nokuhlanza.
Izinzuzo zokuhlanza ikhukhamba kanye nomphumela walo wokuhlanza
Ngenxa yokuthi ukudla okunama-calorie aphansi kakhulu okunokuqukethwe kwamanzi amaningi kakhulu, kubhekwa njengenye yezindlela zemvelo ezinhle kakhulu zokususa ubuthi emzimbeni . Ngenxa yezakhiwo zayo, lesi sithelo sithuthukisa impilo iyonke futhi sivumela ukwehlisa isisindo okuphumelelayo nokunempilo uma kufakwa endleleni yokuphila elinganiselayo.
Phakathi kwezinzuzo zayo eziyinhloko zokuhlanza umzimba umphumela wayo ohlelweni lomchamo: ikhukhamba ukudla okuvuselela umsebenzi wezinso futhi kusiza ukulawula imisebenzi yomgudu womchamo, okukhuthaza ukususwa kobuthi, i-sodium eningi, kanye nemikhiqizo engcolile efana ne-uric acid. Lo mphumela wokukhipha isisu omncane usiza ekunciphiseni ukugcinwa koketshezi futhi ungasiza ekuvimbeleni ukwakheka kwamatshe ezinso uma kuhlanganiswa nokumanzi kahle.
Okuqukethwe kwayo okubalulekile kwefayibha kunikeza umuzwa wokugcwala, kunciphisa ukusetshenziswa ngokweqile kokudla okunama-calorie amaningi. Ngaphezu kwalokho, imbewu yekhukhamba inomphumela omncane wokuthulula isisu ovuselela ukuhamba kwamathumbu ukuvimbela ukuqunjelwa futhi kukhuthaze ukuqedwa njalo. Konke lokhu kuphumela ekususweni okungcono kobuthi nemikhiqizo engcolile emathunjini.
Ikhukhamba liphinde lisebenze njengomvikeli we-mucosa yesisu neyamathumbu , lisize ekunciphiseni i-asidi kanye nokucasuka kwendlela yokugaya ukudla. Isenzo sayo sokulwa nokuvuvukala kwendawo kanye nokuqukethwe kwamanzi amaningi kuyenza ibe ukudla okuwusizo kubantu abanokugayeka kokudla, igesi, noma i-reflux, uma nje kungekho ukungabekezelelani komuntu ngamunye.
Ikhukhamba lisetshenziswa ekudleni okuningi kokukhipha ubuthi emzimbeni, kokubili liluhlaza kumasaladi kanye namanzi ekhukhamba noma amajusi okukhipha ubuthi emzimbeni. Lawa malungiselelo ahlanganisa amandla alo okufumisa umzimba, ikhono lalo lokukhuthaza ukuphuma koketshezi emzimbeni, kanye nomphumela walo wokwanelisa umzimba, okwenza kube usizo njengokusekela ezinqubweni zokususa ubuthi emzimbeni ezithambile .
Ukwehlisa isisindo, uketshezi oludingekayo, kanye nempilo yenhliziyo nemithambo yegazi
Ikhukhamba liwukudla okuthakazelisa kakhulu kwezinhlelo zokwehlisa isisindo . Inhlanganisela yalo yokuqukethwe kwamakhalori aphansi , okuqukethwe kwamanzi amaningi, kanye ne-fiber kusiza ukwandisa umuzwa wokugcwala phakathi kokudla, ukunciphisa isifiso sokudla kanye nesidingo sokudla okunye ukudla okunamakhalori amaningi. Ngenxa yalesi sizathu, livame ukufakwa ekudleni kokunciphisa isisindo, kumamenyu okuhlanza umzimba, kanye nokudla okulula kwakusihlwa.
Njengoba yakhiwe ngamanzi angaphezu kuka -95% futhi iqukethe amaminerali asebenza njengama -electrolyte , ikhukhamba isiza kakhulu ekuvimbeleni ukuphelelwa amanzi emzimbeni, ikakhulukazi esimweni sezulu esishisayo noma ngesikhathi sokuzilolonga. Ukudla ikhukhamba eluhlaza, kumasaladi, noma amanzi afakwe izingcezu zekhukhamba, kusiza ukugcina umswakama ofanele futhi kulawule izinga lokushisa lomzimba.
Okuqukethwe kwayo kwe-fiber kanye ne-antioxidant nakho kuthinta impilo yenhliziyo ngendlela enhle. Lezi zingxenye zisiza ukuthuthukisa iphrofayili yamafutha, zikhuthaze ukwehla kwe -LDL cholesterol (eyaziwa ngokuthi i-cholesterol "embi") kanye ne-triglycerides, futhi zisiza ekuvikeleni ezifweni ezifana ne -atherosclerosis , ukuhlaselwa yinhliziyo, noma isifo sohlangothi uma kuhlanganiswa neminye imikhuba enempilo.
Esinye isici esibalulekile okuqukethwe kwayo yi -potassium ne-magnesium . Lawa maminerali akhuthaza ukukhululeka kwemithambo yegazi, asiza ekususeni i-sodium eningi ngomchamo, futhi anegalelo ekulawuleni umfutho wegazi . Ngakho-ke, ikhukhamba inconywa njengengxenye yokudla okusekelayo komfutho wegazi ophansi kanye nokugcina ukusebenza kahle kwenhliziyo nemithambo yegazi.
Ngokuvamile, ukufaka njalo ukhukhamba ekudleni okunempilo, kanye nokuphuza amanzi amaningi kanye nokuzivocavoca umzimba, kungaba ithuluzi elengeziwe lokuthuthukisa isisindo somzimba, ukulawula umfutho wegazi, kanye nokunakekela uhlelo lokujikeleza kwegazi.
Ukulawulwa kwe-glucose, ukugaya ukudla, kanye ne-microbiota yamathumbu
Amakhukhamba aqukethe i-fiber futhi ane -glycemic index ephansi , okusho ukuthi akhuphula amazinga kashukela egazini kancane kakhulu. Lokhu kuwenza abe ukudla okufanele abantu abafuna ukulawula amazinga kashukela egazini kanye nokwengezwa okuhle ekudleni okulawulwa isifo sikashukela , njalo ngaphansi kokuqondisa kochwepheshe bezempilo.
Ukuba khona kwamakhemikhali afana ne -cucurbitacins kungavuselela ezinye izindlela ezihilelekile ekulawulweni kwe-insulin, kukhuthaze ukuphathwa kwe-glucose okungcono. Nakuba kungathathi indawo yanoma yiluphi ukwelashwa kwezokwelapha, i-cucumber ingaba yingxenye yokudla okuvimbelayo nokusekela i-metabolism.
Ezingeni lokugaya ukudla, ikhukhamba isebenza njengesidakamizwa esilwa nokuvuvukala esiswini nasemathunjini. Isiza ekunciphiseni i-asidi, yehlisa ukwakheka kwegesi, futhi ithuthukise induduzo yokugaya ukudla kubantu abaningi. Okuqukethwe kwayo ngamanzi kanye nefayibha kusiza ukwakheka kwendle ethambile nekhulu, okuqeda ukuqunjelwa uma kuhambisana nokudla okwanele usuku lonke.
Ngaphezu kwalokho, i-fiber ekukhukhamba isebenza njengesisekelo sezinye ze- microbiota zamathumbu , ikhuthaza indawo elinganiselayo emathunjini. Izitshalo zamathumbu ezinempilo zihlotshaniswa nesistimu yokuzivikela yomzimba enamandla, i-metabolism esebenza kahle, kanye nokuncipha kokuvuvukala komzimba.
Ikhasi lekhukhamba liqukethe i-fiber engancibiliki , kanti ingxenye ethambile iphezulu ku -fiber encibilikayo . Okungcono kakhulu, uma nje ibekezelelwa kahle, kufanele idliwe nekhasi (lihlanzwe kahle noma likhuliswe ngendlela yemvelo) ukuze lizuze kuzo zombili izinhlobo ze-fiber. Kulabo abanokugaya okubucayi, ikhasi kanye nembewu kungasuswa ekuqaleni, futhi ukubekezelelana kwanda kancane kancane ngokuhamba kwesikhathi.
Ama-antioxidants, ukuvimbela izifo kanye nempilo yamathambo
Amakhukhamba aphawuleka ngokuqukethwe kwawo okuphezulu kwama-antioxidant , okuhlanganisa ama-flavonoid, ama-tannins, i-vitamin C , kanye namakhemikhali athile afana ne -cucurbitacins . Lezi zakhi zisiza ekunciphiseni ama-free radicals , ama-molecule angazinzile alimaza amangqamuzana futhi ahlotshaniswa nokuguga ngaphambi kwesikhathi kanye nezifo ezahlukahlukene ezingamahlalakhona.
Ama -lignan atholakala ku-cucumber (i-secoisolariciresinol, i-lariciresinol, ne-pinoresinol) ahlotshaniswa nokuvimbela izinhlobo ezahlukene zomdlavuza , ikakhulukazi umdlavuza oxhomeke kuma-hormone njengomdlavuza webele, wesibeletho, wesibeletho, kanye nowe-prostate. Ngaphezu kwalokho, ama-cucurbitacin abonise izakhiwo zokulwa nokwanda kwamangqamuzana , evimba izimpawu ezithile zamaseli ezikhuthaza ukwanda kwamangqamuzana alimele.
Le nhlanganisela yama-antioxidants kanye nama-phytonutrients yenza ikhukhamba libe ukudla okubalulekile ekudleni okugxile ekuvimbeleni izifo zenhliziyo kanye nomdlavuza. Yiqiniso, ukusetshenziswa kwayo kufanele kube yingxenye yemikhuba ebanzi enempilo ehlanganisa izithelo nemifino ehlukahlukene, ukuzivocavoca umzimba, kanye nokugwema ubuthi obufana nogwayi.
Ngokuphathelene nempilo yamathambo , ikhukhamba linikeza inani elihle levithamini K , isakhi esibalulekile sokumuncwa kwe-calcium emathanjeni kanye nokwakheka kwamaprotheni ahilelekile ekujiyeni kwegazi . Ukudla ikhukhamba kanye nokudla okucebile nge-calcium kanye nevithamini D kusiza ukugcina isakhiwo samathambo siqinile futhi kunciphisa ingozi ye -osteoporosis kanye nokuqhekeka kwamathambo ngokuhamba kwesikhathi. Ngaphezu kwalokho, ivithamini K idlala indima ekujiyeni kwegazi emtholampilo, isiza ekuvimbeleni ukopha, futhi inemiphumela yokulwa nokuvuvukala ephelelisa indima yayo empilweni yamathambo.
Ngaphezu kwalokho, i -manganese equkethwe kukhukhamba ibalulekile ekwakhekeni kwezicubu zamathambo nezicubu ezixhumeneyo , kuyilapho i-silicon ihlanganyela ekuqineni kwemisipha, imisipha, i-cartilage nezinye izingxenye zomzimba.
Isikhumba, amehlo, isimiso sezinzwa kanye nenhlalakahle iyonke
Ikhukhamba liyithuluzi elivamile ekunakekelweni kwesikhumba kwemvelo . Izakhi zalo zokulwa ne-antioxidant zithuthukisa isimo se-epidermis, zithobe ukucasuka, futhi zinciphise ukuvuvukala . Inhlanganisela yevithamini C, i-silicon, namanzi ikhuthaza ukukhiqizwa kwe-collagen , iphrotheni ebangela ukuqina kwesikhumba.
Uma isetshenziswa ngqo ezingcezu noma njengemaski, ikhukhamba inomphumela oqabulayo noduduzayo osiza ekunciphiseni ukuvuvuka kwamehlo, ithambise imibuthano emnyama, inciphise ukusha kwelanga okuncane, futhi ithulise izindawo ezilumayo noma ezicasukile. Ngesikhathi esifanayo, ukusetshenziswa njalo kuqinisa le miphumela ngaphakathi, kusize ekugcineni isikhumba simanzi futhi sikhanya.
Ezingeni lamehlo, ikhukhamba linikeza ama-antioxidants afana ne -beta-carotene ne -lutein , okusiza ekuvikeleni amehlo ekulimaleni kwe-oxidative okuqongelelekile. Ukudla okucebile ngemifino efana nekhukhamba kuhlotshaniswa nengozi ephansi yezifo ezithile zamehlo ezihlobene nokuguga.
Ngokuphathelene nesimiso sezinzwa, ikhukhamba liwumthombo omuhle wamavithamini e-B , okuhlanganisa i-pyridoxine (i-vitamin B6), ehilelekile ekwakhiweni kwama-neurotransmitter alawula isimo sengqondo . Ukudla njalo, njengengxenye yokudla okulinganiselayo, kungasiza ekulawuleni ukucindezeleka futhi kukhuthaze ukusebenza kahle kwengqondo.
Ukuqukethwe kwamanzi amaningi kanye namaminerali ekhukhamba nakho kunomthelela enhlalakahleni evamile: kusiza ukulwa nekhanda elibuhlungu elihlobene nokuphelelwa amanzi emzimbeni, kukhuthaza ukusebenza okungcono ngokomzimba nangokwengqondo, futhi kunegalelo ekugcineni amandla azinzile usuku lonke.
Njengokudla okuguquguqukayo, okunamakhalori aphansi okucebile ngamanzi, i-fiber, amavithamini, amaminerali, kanye nezakhamzimba ezinamandla, ikhukhamba liyisiza kakhulu ekuhlanzeni umzimba , lisekela impilo yenhliziyo neyokugaya ukudla, lithuthukisa isikhumba, futhi ligcine isisindo esinempilo. Ukulifaka kumasaladi amasha, amanzi anongiwe, amajusi okuhlanza umzimba, noma ngisho njengesithako kumamaski obuso enziwe ekhaya kuyindlela elula yokwengeza izinzuzo eziningi ohlelweni lwakho lwansuku zonke.