Pomegranate ke tholoana e atisang ho bonoa lirapeng tsa rona le litafoleng tse ka thoko ho tsela. Ke mang ea sa rateng peo e khubelu e ntle ... ka tatso ea eona e monate le e bolila ha u e kenya ka hanong? Empa na ua tseba hore na ke liphiri tse kae tsa bohlokoa bakeng sa bophelo bo botle ba hau tse patiloeng ka har'a peo ena e nyane ea kharenate? Pomegranate ha se tholoana e monate feela, e tšoana le k'hemistri e nyane. Kajeno, ha re bueng ka melemo e makatsang ea bophelo bo botle ea tholoana ena e monate.
Ke eng e ikhethang hakaale ka tholoana ena e ntle e bitsoang kharenate?
Ka mantsoe a bonolo, kharenate ke tholoana e nang le peo e khubelu, e benyang, e nang le lero ka hare. Ke peo tsena tseo re li jang. Peo tsena li bitsoa 'li-aril'. Ho tloha mehleng ea boholo-holo, batho ba 'nile ba sebelisa likharenate bakeng sa melemo ea bona ea bophelo bo botle.
E 'ngoe ea matla a maholohali a likharenate ke li-antioxidants tsa tsona. Tsena li tšoana le masole a manyane a re sireletsang linthong tse kotsi tse bitsoang li-free radical tse senyang lisele tsa 'mele ea rona. Ho makatsang ke hore lithuto tse ling li re likharenate li na le li-antioxidants tse fetang tee e tala kapa veine e khubelu ka makhetlo a mararo.
Melemo e meholo ea bophelo bo botle ea likharenate ke efe?
Jwale a re boneng hore na dipeo tsena tse nyane tsa kharenate di tlisetsa mmele wa rona melemo efe e makatsang.
1. Motsoalle oa hlooho ea khomo oa pelo
Likharenate li thusa haholo ho boloka pelo ea hau e phetse hantle. Mofuta oa antioxidant o bitsoang ``Polyphenol`` o fumanoang likharenate o re sireletsa mafung a pelo.
- E fokotsa mafura a mangata methapong ea mali: Ha re bua ka nepo, likharenate li ka thibela boemo bo bitsoang "Atherosclerosis", e leng se bolelang hore k'holeseterole e tlama maboteng a methapo ea mali ea rona 'me ea e koala.
- E fokotsa k'holeseterole e mpe (LDL): Kharenate e thusa ho fokotsa boemo ba 'k'holeseterole e mpe' e kotsi 'meleng mme e eketsa boemo ba 'k'holeseterole e ntle' (HDL cholesterol) e ntle bakeng sa pelo. Sena se ka fokotsa likotsi tsa ho hlaseloa ke pelo le stroke.
- E laola khatello e phahameng ea mali: Lithuto tse ling li bontšitse hore ho noa lero la kharenate ho thusa ho laola khatello ea mali.
2. Na kotsi ea kankere e ka fokotsoa?
Li-antioxidants le metsoako e bitsoang ``Flavonoids`` tse ka har'a likharenate li thibela tšenyo liseleng tsa 'mele. Ka hona, lipatlisiso tsa pele li fumane hore likharenate li na le bokhoni ba ho fokotsa kotsi ea mefuta e itseng ea mofetše, mohlala, kankere ea tšoelesa ea senya, ea matsoele, ea matšoafo le ea mala.
Empa sena se bohlokoa haholo: Lipatlisiso li ntse li tsoela pele ka sena. Kahoo kharenate ha se pheko ea kankere. Empa ho kenyelletsa kharenate e le karolo ea lijo tse phetseng hantle ho ka fana ka tšireletso e itseng.
3. E boetse e na le thuso ho batho ba nang le lefu la tsoekere.
Likharenate li na le melemo e 'maloa bakeng sa batho ba nang le lefu la tsoekere la mofuta oa 2.
- Phuputso e 'ngoe e fumane hore bakuli ba nang le lefu la tsoekere ba noang khalase ea lero la kharenate letsatsi le letsatsi ka libeke tse ka bang 6 ba ne ba e-na le khatello e tlase ea mali .
- Ho phaella moo, dipatlisiso tsa pele di bontshitse hore dikgarenate di thusa ho laola maemo a tswekere mading le ho fokotsa ho hanyetsa insulin, empa ho hlokahala dipatlisiso tse ding mabapi le sena.
4. E thusa ho thibela majoe a liphio
Lithuto tse ling li bontšitse hore ho sebelisa setlolo sa kharenate ho ka thusa ho thibela ho thehoa ha majoe a liphio ho batho ba kotsing ea ho tšoaroa ke majoe a liphio.
5. Boloka tsamaiso ea hau ea tšilo ea lijo e phetse hantle
Likharenate li na le thepa ea `(Prebiotic)`. Ha re bua ka bokhutšoanyane, likharenate li fana ka limatlafatsi ho libaktheria tse ntle tse ka maleng a rona tse molemo 'meleng ea rona. Ho boloka libaktheria tsena tse ntle li phetse hantle ho bohlokoa haholo bakeng sa bophelo bo botle ba rona ka kakaretso. Hape, ho ja peo ea likharenate ho ka thibela mathata a kang ho pipitleloa ka lebaka la faeba eo li nang le eona.
6. Bakeng sa bophelo bo botle ba boko le mohopolo
Matla a ho thibela ho ruruha a likharenate a thusa ho sireletsa lisele tsa boko tšenyong. Lithuto tsa pele li bontšitse hore likharenate li na le bokhoni ba ho sireletsa boko mafung a kang lefu la Alzheimer le lefu la Parkinson.
Kharenate e na le phepo e kae?
Boleng ba phepo ea peo ea kharenate le lero la kharenate bo fapane hanyane. A re boneng hore na seo se sebetsa joang.
| Karolo ea phepo | Peo ea kharenate e foreshe (karolo ea halofo ea litholoana tse mahareng) | Lero la kharenate la 100% (hoo e ka bang 240 ml) |
|---|---|---|
| Likhalori | 72 | 135 |
| Faeba | 5.5 dikgerama | gram e le 1 |
| Tsoekere | ligrama tse 20 | ligrama tse 30 |
| Potasiamo | Holimo | E phahameng haholo (536 milligrams) |
Jwalo ka ha o bona tafoleng ena, ho ja peo ya kharenate kaofela ho o fa faeba e ngata. Ho e ntsha lero ho fokotsa faeba ena ya bohlokwa. Ka hona, ho molemo ho ja peo ya kharenate kaofela neng kapa neng ha ho kgoneha.
Mekhoa e monate ea ho eketsa kharenate lijong tsa hau
- Kenya peo ea kharenate ho yogurt kapa oats ea hau bakeng sa lijo tsa hoseng.
- Ha o etsa salate, fafatsa peo ea kharenate ka holimo. E e fa tatso e monate.
- Salate ea litholoana tse foreshe e phethehile ntle le kharenate.
- Ha o etsa smoothie, eketsa lero la kharenate.
- Leka ho eketsa peo ea kharenate ho 'sambola' eo re e etsang lapeng.
Na ho na le lintho tseo u lokelang ho li ela hloko ha u ja likharenate?
Pomegranate ke tholoana e sireletsehileng bakeng sa batho ba bangata, empa ho molemo ho ba hlokolosi ka lintho tse ling.
- Ho kula ha letlalo: Ha se hangata batho ba bang ba ka ’nang ba ba le alejiki ho kharenate. Haeba u e-na le matšoao a kang ho ruruha letlalong kapa bothata ba ho hema, batla keletso ea bongaka hang-hang.
- Lefu la Tsoekere: Haeba o na le lefu la tsoekere, hopola hore likharenate li na le tsoekere ka tlhaho, kahoo ho molemo ho botsa ngaka ea hau hore na ho loketse ho ja bokae ka letsatsi.
- Lefu la liphio: Batho ba nang le lefu la liphio ka linako tse ling ba hloka ho fokotsa lijo tse nang le potassium e ngata. Kaha likharenate li na le potassium e ngata, haeba u na le lefu la liphio, buisana le ngaka ea hau pele u ja likharenate.
- Mathata ka meriana e itseng: Haeba o nwa meriana ya kgatello e phahameng ya madi, k'holeseterole e phahameng (jwalo ka Crestor), kapa dithibela-madi (jwalo ka Warfarin), etsa bonnete ba hore o buisana le ngaka ya hao pele o ja dikharenate, kaha lero la kharenate le ka nna la kopana le meriana ena.
Molaetsa oo u ka o isang hae
- Pomegranate ha se tholoana feela, ke lijo tse monate tse tletseng li-antioxidants.
- E molemo haholo bakeng sa bophelo bo botle ba pelo, taolo ea khatello ea mali le tsamaiso ea tšilo ea lijo.
- Leha dipatlisiso tsa pele di bontsha hore e ka thusa ho sireletsa kgahlanong le dikankere tse ding le mafu a boko, dipatlisiso tse ding di a hlokahala ho netefatsa sena.
- Ho fumana phepo e nepahetseng le faeba e ngata, ho molemo ho ja peo ea kharenate kaofela ho feta lero.
- Haeba o na le maemo a kang lefu la tsoekere, lefu la liphio, kapa o noa meriana e itseng, etsa bonnete ba hore o buisana le ngaka ea hau pele o eketsa kharenate lijong tsa hau.
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