Tose tinoda kudya michero, handiti? Pamusoro pemichero inonaka yenyika yedu yakaita semango, bhanana, papaya, uye durian, michero yakasiyana-siyana pasi rose inewo mabhenefiti anoshamisa pahutano. Dzimwe nguva hatizvizivi, asi michero iyi yakafanana nemushonga watinopiwa nemasikirwo. Nhasi tichataura nezvemumwe muchero wakakosha, une hutano. Uyu ndiwo 'African Star Apple'. Zita racho rinogona kunzwika serisinganzwisisike, asi iwe uchashamisikawo kana uchiziva nezvemabhenefiti aro pahutano.
Chii chinonzi African Star Apple iyi?
Zvichitaurwa zviri nyore, uyu muchero unokura munyika dzinopisa dzakadai seNigeria neUganda muAfrica. Zita rawo resainzi ndi`(Chrysophyllum albidum)`. Unozivikanwa zvikuru nevanhu venyika idzodzo dzakadai sejambu nesharlu munyika medu. Kunaka kwemuchero uyu musanganiswa wezvinovava nezvinotapira. Zvinonzi unonaka senaminang munyika medu. Michero yero yakaibva yemiti iyi inoonekwa kubva muna Zvita kusvika Kurume.
Haingodyiwi isina kubikwa chete, asi inoshandiswawo kugadzira majisi, majamu, manyuchi, nezvinwiwa zvakasiyana-siyana. Uyewo, mafuta anotorwa kubva mumbeu dzayo anoshandiswa semishonga. Nekuti ine huwandu hwakawanda hwezvinodzivirira muviri uye zvinovaka muviri.
Zvinovaka muviri zvemaapuro enyeredzi dzemuAfrica zvakadii?
Muchero uyu une simba guru pakudya, une mavitamini, zvicherwa, fiber, uye antioxidants. Fungidzira kuti mangani mapuroteni ari mu 100 gramu yemuchero uyu.
| Zvinovaka Muviri | Huwandu pa 100g |
|---|---|
| Macalorie | Anenge zana nemakumi maviri |
| Mapuroteni | Inenge magiramu mana |
| Mafuta | Inenge magiramu mashanu nehafu |
| Faibha | Inenge magiramu 4.5 |
| Makabhohaidhiretsi | Inenge magiramu mapfumbamwe |
| Vhitamini C | Inenge 93 milligrams |
| Karusiyamu | Anenge mamirigiramu mazana mana |
| Potassium | Anenge mamirigiramu mazana manomwe |
| Fosforasi | Anenge 215 milligrams |
| Simbi | Inenge 2.5 milligrams |
| Zingi | Inenge mamirigiramu masere |
Pamusoro pezvo, muchero uyu unewo ma antioxidants ane simba akadai semavitamini B1, B2, B3, B6, vitamin E, uye flavonoids.
Ndezvipi zvakanakira hutano zvemuchero uyu?
Munyika dzakadai seNigeria, muchero uyu unoshandiswa zvakanyanya pakurapa kumba uye pakurapa kwechivanhu nekuda kwehunhu hwawo hwakasiyana.
- Hunhu hweAntioxidant: Zvichitaurwa zviri nyore, maantioxidants akafanana 'nezvinochenesa' zvinochenesa miviri yedu. Kune zvidimbu zvinokuvadza (Free Radicals) mumuviri wedu zvinokuvadza masero, zvichiita sesimbi iron ngura. Maantioxidants ari mumuchero uyu anoparadza zvidimbu izvozvo zvinokuvadza uye anodzivirira nhengo dzedu kubva mukukuvadzwa.
- Zvimiro zvekudzivirira kuzvimba:Kuzvimba kusingadiwe uye kuzvimba mumuviri ndizvo zvinokonzera zvirwere zvakawanda zvakaita sechirwere cheshuga, kenza, uye chirwere chemwoyo. Mishonga yakaita se `(Alkaloids)` uye `(Flavonoids)` inowanikwa mumuchero uyu inobatsira kudzora kuzvimba uku uye kutidzivirira kubva kuzvirwere zvinogara kwenguva refu.
- Hunhu hwehutachiona: Ongororo dzemurabhoritari dzakaona kuti chinhu chinotorwa kubva mumbeu yemuchero uyu chine simba rekuuraya mabhakitiriya nefungi. Zvisinei, tsvakiridzo yakawanda inodiwa kusimbisa kuti izvi zvinokanganisa sei vanhu.
Nekuda kwezvinhu izvi, apuro reAfrican star harisi muchero unonaka chete, asiwo rinokosha zvikuru pahutano hwedu.
Iye zvino ngationei kuti muchero uyu unobatsira sei hutano hwedu nenzira dzakasiyana.
1. Inobatsira kuchengetedza hutano hwemwoyo
Maantioxidant akakosha pakuchengetedza moyo yedu ine hutano. Muchero uyu wakapfuma mu antioxidants akadai sevhitamini A, C, E uye `(Flavonoids)`, izvo zvinodzivirira kukuvara kwemasero emwoyo. Zvakare, muchero uyu wakapfuma mu`(Potassium)` uye une huwandu hushoma hwe`(Sodium). Izvi zvakakosha zvikuru kune munhu ane BP yakakwira. Nekuti, potassium inobatsira kudzora BP. Saka, ichi chikafu chakanaka kune vanhu vane BP yakakwira . Asi yeuka, chinhu chakakosha kutevedzera mirairo yakapihwa nachiremba wako.
2. Inobatsira kudzora chirwere cheshuga
Kudzora kudya kwakakosha zvikuru kumunhu ane chirwere cheshuga. Muchero uyu wakapfuma mufiber . Fiber inoderedza mwero wekuti shuga iri muchikafu chatinodya inopinzwa muropa. Nokudaro, kuwedzera kamwe kamwe kweshuga muropa kunodzorwa. Zvakare, tsvakurudzo inoratidza kuti muchero uyu unogona kuderedza mashandiro ema enzymes anonzi `(alpha-amylase)` uye `(alpha-glucosidase)`, ayo anopwanya makabhohaidhiretsi uye anowedzera huwandu hweshuga. Nokudaro, inogona kuonekwa sechinowedzera chakanaka chekuwedzera mukudya kuti udzore chirwere cheshuga . Zvisinei, zvakakosha kutaura nachiremba wako uye kutsvaga mazano.
3. Inogona kuderedza njodzi yekubatwa negomarara
Tinoziva kuti kudya zvine fiber yakawanda uye antioxidants kunobatsira kudzivirira marudzi akawanda ekenza, kusanganisira kenza yemuura. Tsvagiridzo yakaratidza kuti fiber inokosha inonzi pectin uye antioxidants yakaita se beta-carotene inowanikwa mumuchero uyu inobatsira kudzivirira kukura kwemasero ekenza.
4. Inoderedza cholesterol yakaipa (LDL)
Kana huwandu hwecholesterol yakaipa (LDL) muropa redu hukawedzera, hunogona kuungana mutsinga dzeropa dzodzivhara. Izvi zvinogona kukonzera zvirwere zvakaita sechirwere chemwoyo uye sitiroko. Mishonga iri mumuchero uyu inonzi Saponins inosunga kune cholesterol yakaipa iyi uye inoidzivirira kuti isanyure muropa. Zvakare, fiber nevhitamini C zvinobatsira kuwedzera huwandu hwecholesterol yakanaka (HDL).
5. Inobatsira kudzivirira nekurapa manyoka
Muchero uyu unoshandiswa pakurapa manyoka munyika dzemuAfrica. Une pectin yakawanda uye fiber zvinobatsira kudzora kufamba kwedumbu uye kuita kuti kufamba kwedumbu kuve nyore.
6. Inogona kuvandudza mashandiro ehuropi nekurangarira
Ongororo yemhuka ichangobva kuitwa yakaratidza kuti muchero uyu unovandudza ndangariro nekushanda kwehuropi mumakonzo. Hunhu hwemuchero uyu hunorwisa mabhakitiriya uye hunorwisa kuzvimba hwakaratidzwa kuti hunodzosera shure mhedzisiro yemamwe makemikari anokuvadza huropi. Zvisinei, kutsvagurudza kwakawanda kunodiwa kuti kusimbiswe kana izvi zvine mhedzisiro imwechete pavanhu.
7. Inobatsira kudzora huremu hwemuviri uye kudzivirira kufuta
Chimwe chezvinhu zvikuru zvinokurudzirwa navanachiremba kune munhu ari kuedza kuderedza uremu kudya chikafu chine fiber yakawanda. Chikonzero ndechekuti kana ukadya chikafu chine fiber yakawanda, unonzwa wakaguta kwenguva yakareba. Izvi zvinoderedza tsika yekudya nguva nenguva uye kudya zvisina kufanira. Maapuro eAfrican star ane macalorie mashoma uye ane fiber yakawanda . Saka, ichi chikafu chakanaka chekudzora huremu nekudzivirira kufuta.
Zvinhu zvekunyatsoteerera
Kunyangwe muchero uyu wakanaka sei, sezvimwe zvinhu zvese, zvakakosha kuudya zvine mwero . Imwe ongororo yakaitwa nemhuka yakaratidza kuti kuupa zvakanyanya kunogona kukanganisa kubereka kwemakonzo echirume. Zvisinei, hazvisati zvasimbiswa kana izvi zvichikanganisa vanhu. Saka, hapana chekunetseka nazvo, asi sezvimwe zvinhu zvese, kuchenjera kuudya zvine mwero.
Mharidzo Yekuenda Nayo Kumba
- Muchero weAfrican Star Apple une hutano hwakakwana nemavhitamini, zvicherwa, fiber, uye antioxidants.
- Hunhu hwayo hwakawanda hwefiber uye antioxidant hunogona kubatsira pahutano hwemwoyo, kudzora shuga muropa, kuderedza cholesterol, uye kudzora huremu.
- Izvi hazvisi 'zvinotyisa' kune chero chirwere. Zvinofanira kuiswa mukudya kwakaringana.
- Kana uine chirwere chakadai sechirwere cheshuga kana BP, gara uchitevera zano rachiremba wako . Kana uri kuchinja zvekudya, taura nachiremba wako nezvazvo futi.
- Kufanana nechero chikafu, idya muchero uyu zvine mwero uye zvine mwero.
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