Mi tam tak chuan pumpkin kan siam dawnin a chi chu kan paih a, kan paih chhuak thin a ni lawm ni? Mahse, chu pumpkin chi paih chhuah chu thil hlu tlemte, nutritional value neia khat a ni tih i hria em. Heng chi te hi a takah chuan kan hriselna atan a tha hle. Chuvangin vawiin hian heng pumpkin chi te te hian hlawkna ropui tak tak an neih dan hi han sawi ila.
Heng pumpkin chi te hi eng nge ni?
A awlsam zawngin, pumpkin chhunga chi ei theih chi awmte an ni. A tlangpuiin a flat, oval ang maia awm, cream rawng vun hmanga khuh an ni. A chhunga sa chu green a ni. Ram tam takah chuan chi nen chawhmeh an ei thin.
"Pepitas" tih dawrah te pawh i hmu tawh mai thei. Pumpkin chi leh pepitas hi thil inang an ni em? A danglamna a awm lo tak zet a ni. Pepitas hi pumpkin chi chunga vun var tihbo atanga lo chhuak sa dum a ni. Pumpkin chi thenkhat chuan vun nei lo chi an siam bawk a, chu chu pepitas an ti bawk.
Tunhma atang tawh khan Mexico ang ramah hian kum 7,500 chuang zet chu pumpkin chi hi ei leh in atan leh damdawi atan an hmang tawh a ni. Hei hi a chhan chu heng thlai chi hrang hrangte hi ei leh in lama hlutna sang tak a nih vang a ni. A bik takin unsaturated fats, omega-3s, leh minerals magnesium ang chi te an tam hle.
Pumpkin chi hian hriselna atana a thatna mak tak takte
Pumpkin chi hi superfood a ni a, protein, thau hrisel, vitamin leh minerals te nen a khat a ni. Cancer ang chi natna khirh tak tak vei theihna tihtlem nan an pui thei bawk. A hlawkna berte han thlir ila.
1. Taksa a inflammation a tihziaawm
Pumpkin chi hian antioxidant a pai tam hle. A awlsam zawngin kan taksa cell te natna lakah an venghim a, taksaa a tul lova inflammation an tihziaawm bawk. Vun nena i ei chuan he hlawkna hi a nasa zawk a ni, a chhan chu fiber an tam vang a ni. Hei hi natna khirh tak tak, zunthlum leh thinlung natna laka invenna atan a pawimawh hle.
2. Cancer dona tha tak a nei
Laboratory-a zirchianna thenkhatah chuan pumpkin chi hian hnute leh prostate cancer cell te thang chakna a titawp thei tih hmuhchhuah a ni. Tin, cancer cell te pawh an thih tir thei tih hmuhchhuah a ni bawk (chu chu `apoptosis` an tih process a ni). Hei hi heng thlai chi hrang hranga antioxidant level sang vang nia ngaih a ni. Mahse, mihringah hian zirchian belh zel a ngai a ni.
3. Mipa prostate hriselna atan a tangkai
Mipa tam tak chuan an upat deuh deuh chuan prostate lian (benign prostatic hyperplasia, or BPH) an nei thin. Hei hian zun tam leh zun insum theih lohna ang chi symptoms a thlen thei a ni. Hetiang natna atana khawthlang lam damdawi thenkhat hian side effect angin sexual dysfunction a thlen thei a ni. Mahse, zirchianna atanga a lan dan chuan ni khatah pumpkin chi extract milligram 500 vawi hnih ei hian BPH symptoms a tihziaawm bakah nunphung a tisang thei a ni.
4. Lung hriselna a venghim
Pumpkin chi hian magnesium a pai tam hle a . Hei hian thisen sang control-na kawngah a pui a ni. Magnesium tamna ei leh in hian stroke leh lung natna avanga thihna a ti tlem tih hmuhchhuah a ni. Tin, heng chi hrang hranga antioxidant awm hian kan taksaah nitric oxide level a tisang bawk. He molecule hian kan thisen kalna kawngte chu a inthlak danglam thei a, a hrisel bawk a, thisen kal dan tha tak a vawng reng bawk.
5. Hahdam taka mut a tichak
Mut hmaa pumpkin chi tlemte ei hian zan mut hahdam turin a pui thei che a ni. Pumpkin chi hian a pianphungah mut tichaktu amino acid tryptophan . Tin, zinc, copper, leh selenium ang chi minerals an nei bawk a, hei hian i mut hun chhung leh quality tha zawkah a pui thei a ni.
A pawimawh ber chu he chawa magnesium hian mut theih lohna thlentu lian ber, lungkhamna leh lungkhamna a tihziaawm a ni.
6. Sperm count a ti tha thei
Chemotherapy avanga sperm siam theihna hloh tawh mice hmanga zirchianna an neihah chuan pumpkin seed extract hian sperm siamchhuahna chu eng emaw chen a siam tha leh a ni. Hei hi mihringte chunga a hman dan tur hriat chian nan zirchianna tam zawk neih a ngai a ni.
Pumpkin chi hian eng nutritional value nge a neih?
Pumpkin chi hi eitur tha tak a ni. Hetah hian tablespoon hnih vel (1 ounce emaw 28 grams emaw) ei tur a awm.
| Nutrient section a ni | Lenzawng tehna |
|---|---|
| Calorie a awm bawk | 126 a ni |
| Protein a awm a | 5.3 gram a ni |
| Thau | 5.5 grams (a tam zawk chu thau hrisel tak a ni) . |
| Carbohydrates a awm bawk | 15.3 gram a ni |
| Fiber a ni | 5.2 grams (peel nen) a ni. |
Hei bakah hian mineral pawimawh tak tak, phosphorus, potassium, magnesium, calcium, iron, leh zinc te pawh a awm tha hle bawk. Mahse, peeled pepitas-a fiber awm zat hi a tlem hle tih hre reng ang che, fiber tam zawk hi vunah a awm avangin.
Pumpkin chi hi engtin nge kan ei ang? Eng nge a tha ber?
Pumpkin atanga a chi chu scoop chhuak la, uluk takin silfai la, a sticky bits awm zawng zawng chu paih chhuak rawh. Chumi hnuah chuan raw takin i ei thei a, a nih loh leh 300°F (150°C) oven-ah olive oil tlem nen minute 30-40 chhung i roast thei bawk. Roast hian an ei awlsam a, antioxidant level a tisang a, a thlum a ti sang bawk.
Kawng hrisel ber
Pumpkin chi ah hian chemical pakhat phytic acid tih a awm a . Hei hian taksain kan ei leh in atanga minerals iron leh zinc te a hip lut thei lo. Chuvangin he phytic acid tihtlem dan tha ber chu a chi hi ei hmain soak emaw sprout emaw hi a ni.
- Soak tur: A chi chu uluk takin silfai la, bawmah dah la, a chi a khuh hma loh chuan tui dah la. (Tui hi thlai chi aiin a let 2-3 vel a ni tur a ni). Room temperature-ah darkar 1-4 vel soak tur a ni. Tichuan tui chu hrual la, raw emaw fried emaw ei rawh.
- To sprout: A chunga kan sawi ang khan a hnim hnuah tui chu hrual la, tui thianghlim dah leh la, darkar 8-12 vel thut tir rawh. A chi vun a lo hring a, a lo hring dawn ang maia a lan chuan tui chu hrual la, hmang rawh.
Hetianga chi siam hi salad-ah, soup-ah, yogurt-ah emaw, chawhmeh atan chauh emaw i hmang thei bawk.
Side effect a awm em? Thil hriat tur
Pumpkin chi hi a tlangpuiin a him hle a, mahse hriat tur thenkhat a awm.
- Allergy nei te chu:Pumpkin chi atanga allergy hi a awm tlem hle a, mahse a awm lo. I hmuiah emaw, i hmuiah emaw thawk harsa tih ang chi symptoms i neih chuan doctor rawn la nghal rawh.
- Damdawi nena inzawmna: Pumpkin chi hian vitamin K, omega-3s, leh magnesium a pai tam hle. Hengte hian thisen sang leh thisen zam (blood clotting) a nghawng thei a ni. Thisen tithianghlimtu (e.g., Warfarin), thisen sang damdawi emaw, diuretics emaw i ei a nih chuan, i ei leh inah pumpkin chi i dah hmasak hmain i doctor nen inbiakna neih hmasak phawt ang che.
- Pum natna: Hengte hi a tui a, vawi khatah ei tam duhna a siam thei bawk. Mahse, fiber an tam avangin vawi khata ei tam lutuk hian pum na a thlen thei a, pum a ti na thei a, ril a ti na thei bawk. Chuvangin ni khatah a rawt zat (tablespoon kut khat emaw pahnih emaw vel) ei ngei ngei tur a ni.
Take-Home Thuchah a ni
- Pumpkin chi hi paih mai mai a ni lo va, omega-3, magnesium, leh zinc ang chi nutrients tamna superfood a ni.
- Lung hriselna atan te, thisen sang control nan te, mut that nan te, prostate hriselna atan te a hlawkpui hle.
- Ei hmaa hnim emaw, hnah emaw hian taksain a nutrients a hip lut tha zawk thei a ni.
- Hengte hian calorie a tam avangin ni khatah tlemte, kut khat ang chi ei hi a tawk a ni.
- Damdawi natna khirh tak (a bik takin thisen tithianghlimtu emaw, thisen sang emaw) i ei a nih chuan, hengte hi i ei leh in-a i dah tel hmain doctor rawn hmasa phawt ang che.
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