Manhanga chinhu chakakosha mudzimba dzedu nemumakicheni, handiti? Hapana chakafanana nemanhanga kugadzira chikafu chinonaka kana kudya nepudingi remupunga. Asi waizviziva here kuti, pamusoro pechikafu ichi chinonaka, manhanga chikafu chinopa mabhenefiti anoshamisa kuhutano hwedu? Nhasi, ngatitaurei nezvezvakavanzika zvehutano zvinoshamisa zvakavanzwa mukati memanhanga aya akajairika.
Kutanga, chii chinonzi nhanga?
Zvichitaurwa zviri nyore, manhanga inhengo yemhuri yeCucurbitaceae, inosanganisira miriwo yakaita semagaka, manwiwa, uye squash. Kunyangwe vanhu vazhinji vachiona manhanga semuriwo, kana tichitaura zvesainzi, manhanga muchero nekuti unokura kubva muchikamu cheruva chinobereka mbeu. Zvisinei, sezvo tichiishandisa semuriwo pakubika, hachisi chinhu chekufunga nezvacho.
Manhanga haangonakidze chete, asi mbeu dzawo dzine hutano hwakanaka. Manhanga anobikwa mugaba atinotenga muchitoro anewo mabhenefiti akafanana nemanhanga matsva. Saka zviri nyore kuwana mabhenefiti emanhanga gore rese.
Ndezvipi zvakanakira zvikuru zvemanhanga mumuviri wedu?
Zvakanaka, ngatitarisei chikamu chakakosha: ndeapi mabhenefiti ekudya manhanga kumuviri wedu?
Kune ganda rakanaka uye rine hutano
Manhanga ishamwari yakanaka yekuchengetedza ganda rako riine hutano uye richipenya. Vitamin C, mamineral, uye carotenoids zviri mumanhanga zvinopa ganda hunyoro uye chikafu charinoda.
Zvikuru sei, beta-carotene, chinhu chine simba rekudzivirira muviri chinoita kuti nhanga ive neruvara rweorenji, chinobatsira kuderedza kukuvara kwezuva uye njodzi yekenza yeganda. Chinobatsirawo kunonoka kukwegura.
Rodza maziso ako.
"Kudya manhanga kunoita kuti maziso ako apenye" inyaya yatakanzwa kubva paudiki. Ichokwadi. Beta-carotene iri mumanhanga inoshandurwa kuita vhitamini A mumiviri yedu. Vhitamini A iyi inokosha pakushanda zvakanaka kwemaziso edu. Inonyanya kukosha pakuona husiku uye hutano hwe cornea.
Rangarirai, zvakanaka kuwana vhitamini A iyi inokosha uye beta-carotene kubva muzvikafu zvechisikigo zvakaita semanhanga, pane kunwa mapiritsi.
Yakanakira hutano hwemwoyo
Manhanga ndiwo ari pamusoro pezvekudya zvinobatsira kuchengetedza hutano hwemoyo wako. Maminerari ari mumanhanga , akadai sepotassium, magnesium, uye calcium , anobatsira kudzora kurova kwemoyo wako uye kudzora BP yako.
Pamusoro pezvo, fiber iri mumanhanga inobatsira kuderedza huwandu hwecholesterol yakaipa muropa.
Kusadzivirirwa kwezvirwere kwasvika pakakwirira
Unowanzorwara here? Saka unofanira kuwedzera manhanga mukudya kwako. Nekuti manhanga ane zvinovaka muviri zvakawanda zvakaita seVitamin A, C, E, Zinc, neIron, izvo zvinodiwa kuti muviri wako usimbise dziviriro yemuviri. Saka, manhanga anobatsira kudzivirira kubva kuzvirwere zvakasiyana-siyana uye kupora nekukurumidza kana paine hutachiona.
Chengetedza hutano hwemudumbu
Manhanga chikafu chinobatsira zvikuru pakugaya chikafu. Fiber iri mairi inodzivirira kuvimbiwa uye inobatsira kugaya chikafu. Zvakare, zvimwe zvezvinhu zviri mumanhanga zvinobatsira kukura mabhakitiriya akanaka muura hwedu uye kudzora mabhakitiriya akaipa. Kunyanya, amino acid cucurbitin inowanikwa mumbeu dzemanhanga inonzi inobatsira kudzivirira makonye.
Inobatsira kuderedza uremu
Manhanga chikafu chakanaka kune munhu ari kuedza kuderedza uremu. Manhanga haana macalorie akawanda uye ane fiber yakawanda. Sezvo aine fiber yakawanda, zvinoita kuti unzwe wakaguta kunyangwe mushure mekudya zvishoma. Izvi zvinobatsira kudzora chishuwo chako chekudya uye zvinokubatsira kudzora huremu hwako.
Nhanga ine hutano hwakadini?
Ngatitarisei kukosha kwekudya kunofungidzirwa kwekapu imwe chete (inenge magiramu 245) yemanhanga akabikwa.
| Chikamu chezvinovaka muviri | Saizi yakakura |
|---|---|
| Macalorie | 83 |
| Mapuroteni | magiramu 2.7 |
| Makabhohaidhiretsi | magiramu 19.8 |
| Faibha | magiramu 7.1 |
| Mafuta | magiramu 0.7 |
| Vhitamini A | Zvinopfuura 200% yezvinodiwa zvezuva nezuva |
| Potassium | Inenge 16% yezvinodiwa zvezuva nezuva |
Chenjerera zvinhu izvi kana uchidya manhanga
Kunyangwe manhanga ari chikafu chine hutano, pane zvinhu zvishoma zvekungwarira.
- Chenjerera shuga nemafuta: Zvinhu zvakabikwa zvakaita se pumpkin pie, pumpkin rolls, nezvimwe zvinwiwa zvinowanzova neshuga nemafuta akawanda. Saka usazvidya kakawanda. Zvakanaka kubika manhanga kumba neshuga shoma.
- Mazinga ePotassium: Manhanga ane potassium yakawandisa. Izvi hazvisi dambudziko kumunhu ane hutano, uye zvinobatsira chaizvo. Zvisinei, vanhu vane chirwere cheitsvo kana avo vanotora mishonga inokanganisa mashandiro eitsvo vanofanira kutaura nachiremba wavo vasati vadya chikafu chakawanda chine potassium yakawanda semanhanga. Nekuti kana itsvo dzikasakwanisa kubvisa potassium zvakanaka, huwandu hwepotassium muropa hunogona kukwira zvine njodzi. Tinodaidza chirwere ichi kuti `(Hyperkalemia)`.
Nzira dzinonaka dzekushandisa manhanga mukudya kwako
Usangodya manhanga chete. Unogona kuwedzera manhanga pakudya kwako nenzira dzakasiyana-siyana.
- Supu yeManhanga: Gadzira sopu yemanhanga inonaka nekuwedzera mukaka wekokonati.
- Masmoothies: Gadzira smoothie inonaka nekufashaidza manhanga nekuapwanya, uchiasanganisa nebhanana neyogati.
- Masaladhi: Kunyangwe manhanga asina kubikwa anogona kuchekwa zvakanaka owedzerwa mumasaladhi. Asi musakanganwa kuageza nekuachenesa zvakanaka.
- Yakabikwa: Unogonawo kuicheka kuita zvidimbu zvidiki, woibika nemafuta emuorivhi mashoma, munyu, nemhiripiri, woidya.
Mharidzo Yekuenda Nayo Kumba
- Manhanga haasi chikafu chinonaka chete, asiwo chikafu chinotapira chakazara nemavhitamini, zvicherwa, uye faibha.
- Manhanga anobatsira kuvandudza ganda, kuona zvakanaka, hutano hwemwoyo, uye dziviriro yemuviri kuzvirwere.
- Manhanga isarudzo yakanaka ine macalorie mashoma uye ine fiber yakawanda kune avo vari kuedza kuderedza uremu.
- Nekuti manhanga akapfuma mu potassium, vanhu vane chirwere cheitsvo vanofanira kuidya chete kana vapihwa zano nachiremba.
- Panzvimbo pezvinhu zvakagadzirwa nemanhanga zvakagadzirwa neshuga yakawanda nemafuta, idya manhanga ane hutano akagadzirwa kumba.
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