Ithanga liyinto ebalulekile emakhaya ethu nasemakhishini, akunjalo? Akukho okufana nethanga ukwenza isidlo esimnandi noma ukudliwa ne-rice pudding. Kodwa bewazi ukuthi, ngaphezu kwalesi sidlo esimnandi, ithanga liwukudla okumnandi okunikeza izinzuzo ezimangalisayo empilweni yethu? Namuhla, ake sixoxe ngezimfihlo zempilo ezimangalisayo ezifihliwe ngaphakathi kwaleli thanga elivamile.
Okokuqala, liyini ithanga?
Kalula nje, ithanga liyilungu lomndeni we-Cucurbitaceae, ohlanganisa imifino efana namakhukhamba, amakhabe, kanye ne-squash. Nakuba abantu abaningi bebheka ithanga njengemifino, ngokwesayensi, ithanga liyisithelo ngoba livela engxenyeni yembali ethela imbewu. Kodwa-ke, njengoba silisebenzisa njengemifino ekuphekeni, akuyona into okufanele sicabange ngayo.
Amathanga awamnandi nje kuphela, kodwa nembewu yawo inempilo kakhulu. Ithanga elisethini esilithenga esitolo nalo linezinzuzo eziningi zokudla okunempilo ezifana namathanga amasha. Ngakho-ke kulula kakhulu ukuthola izinzuzo zamathanga unyaka wonke.
Yiziphi izinzuzo ezinkulu zethanga emzimbeni wethu?
Kulungile, manje ake sibheke ingxenye ebaluleke kakhulu: yiziphi izinzuzo zokudla ithanga emzimbeni wethu?
Kwesikhumba esihle nesinempilo
Ithanga lingumngani omuhle kakhulu wokugcina isikhumba sakho siphilile futhi sikhanya. I-Vitamin C, amaminerali, kanye nama-carotenoids ethanga anikeza isikhumba umswakama kanye nokudla okusidingayo.
Ikakhulukazi, i-beta-carotene, i-antioxidant enamandla enikeza ithanga umbala walo o-orenji, iyasiza ekunciphiseni ukulimala kwelanga kanye nengozi yomdlavuza wesikhumba. Iyasiza futhi ekunciphiseni inqubo yokuguga.
Lola amehlo akho.
"Ukudla ithanga kwenza amehlo akho akhanye" yindaba esiyizwile kusukela ebuntwaneni. Kuyiqiniso. I-beta-carotene emathanga iguqulwa ibe yi -vitamin A emizimbeni yethu. Le vithamini A ibalulekile ekusebenzeni kahle kwamehlo ethu. Ibaluleke kakhulu ekuboneni ebusuku kanye nempilo ye-cornea.
Khumbula, kungcono ukuthola le vithamini A ewusizo kanye ne-beta-carotene ekudleni kwemvelo njengethanga, kunokuthatha amaphilisi.
Kuhle kakhulu empilweni yenhliziyo
Ithanga liphezulu ohlwini lokudla okusiza ukugcina inhliziyo yakho iphilile. Amaminerali atholakala kuthanga , njenge-potassium, i-magnesium, ne-calcium , asiza ekulawuleni ukushaya kwenhliziyo yakho nokulawula umfutho wegazi lakho.
Ngaphezu kwalokho, i-fiber equkethwe ku-pumpkin isiza ukunciphisa izinga le-cholesterol embi egazini.
Ukungavikeleki komzimba kusezingeni eliphezulu
Ingabe ugula njalo? Ngakho-ke kufanele nakanjani ufake ithanga ekudleni kwakho. Ngoba, ithanga liqukethe izakhamzimba eziningi ezifana neVithamini A, C, E, Zinc, kanye ne-Iron, ezidingekayo ukuqinisa amasosha omzimba wethu. Ngakho-ke, ithanga lisiza ekuvikeleni ezifweni ezahlukahlukene futhi liphilise ngokushesha uma kuvela ukutheleleka.
Gcina impilo yamathumbu
Ithanga liphinde libe ukudla okuzuzisa kakhulu ohlelweni lwethu lokugaya ukudla. I-fibre ekulo ivimbela ukuqunjelwa futhi yenza kube lula ukugaya ukudla. Futhi, ezinye zezingxenye zethanga zisiza ekukhuliseni amabhaktheriya amahle emathunjini ethu futhi zilawule amabhaktheriya amabi. Ikakhulukazi, i-amino acid cucurbitin etholakala embewini yethanga kuthiwa iyasiza ekuvimbeleni izibungu.
Kusiza ukwehlisa isisindo
Ithanga liwukudla okuhle kakhulu kumuntu ozama ukunciphisa isisindo. Ithanga liphansi ngamakhalori futhi liphezulu nge-fiber. Njengoba liphezulu nge-fiber, likwenza uzizwe usuthi ngisho nangemva kokudla okuncane. Lokhu kusiza ukulawula isifiso sakho sokudla futhi kukusize ulawule isisindo sakho.
Liyini inani lokudla okunempilo lethanga?
Ake sibheke amanani okudla okunempilo alinganiselwa enkomishini eyodwa (cishe amagremu angu-245) yethanga eliphekiwe.
| Isigaba sezakhamzimba | Usayizi ophelele |
|---|---|
| Amakhalori | 83 |
| Amaprotheni | Amagremu angu-2.7 |
| Ama-carbohydrate | Amagremu angu-19.8 |
| I-Fiber | 7.1 amagremu |
| Amafutha | Amagremu angu-0.7 |
| I-Vitamin A | Ngaphezu kwama-200% esidingo sansuku zonke |
| I-Potassium | Cishe u-16% wesidingo sansuku zonke |
Qaphela lezi zinto uma udla ithanga
Nakuba ithanga liwukudla okunempilo kakhulu, kunezinto ezimbalwa okufanele uziqaphele.
- Qaphela ushukela namafutha: Izinto ezibhakiwe njengephayi lethanga, ama-pumpkin roll, kanye nezinye iziphuzo zivame ukuba noshukela namafutha amaningi engeziwe. Ngakho-ke gwema ukuzidla njalo. Kungcono ukupheka ithanga ekhaya ngoshukela omncane.
- Amazinga e-Potassium: Amathanga aphakeme nge-potassium. Lokhu akuyona inkinga kumuntu ophilile, futhi empeleni kuyazuzisa. Kodwa-ke, abantu abanesifo sezinso noma labo abathatha imithi ethinta ukusebenza kwezinso kufanele nakanjani bakhulume nodokotela wabo ngaphambi kokudla ukudla okuningi okucebile nge-potassium njengethanga. Ngoba uma izinso zingakwazi ukususa i-potassium kahle, amazinga e-potassium egazini angaba phezulu ngendlela eyingozi. Lesi simo sisibiza ngokuthi `(Hyperkalemia)`.
Izindlela ezimnandi zokufaka ithanga ekudleni kwakho
Ungazigcini nje ngokudla ithanga. Ungangeza ithanga ekudleni kwakho ngezindlela ezahlukene.
- Isobho Lethanga: Yenza isobho lethanga elimnandi ngokufaka ubisi lukakhukhunathi.
- Ama-Smoothie: Yenza i-smoothie emnandi ngokubilisa nokuchoboza ithanga, ulixube nebhanana ne-yogurt.
- Amasaladi: Ngisho noma ithanga lingaphekiwe, lingaqotshwa kahle bese lifakwa kumasaladi. Kodwa ungakhohlwa ukuligeza nokulihlanza kahle.
- Okubhakiwe: Ungakunquma futhi kube yizicucu ezincane, ukubhake ngamafutha omnqumo amancane, usawoti, kanye nopelepele, bese ukukudla.
Umlayezo Wokuya Nawe Ekhaya
- Ithanga aliyona nje ukudla okumnandi, kodwa futhi liwukudla okumnandi okugcwele amavithamini, amaminerali kanye ne-fiber.
- Ithanga lisiza ekuthuthukiseni ithoni yesikhumba, ukubona, impilo yenhliziyo, kanye nokuzivikela komzimba.
- Ithanga liyisinqumo esihle kakhulu sama-calorie aphansi, esine-fiber ephezulu kulabo abazama ukunciphisa isisindo.
- Ngenxa yokuthi ithanga licebile nge-potassium, abantu abanesifo sezinso kufanele balidle kuphela ngaphansi kweseluleko sikadokotela.
- Esikhundleni semikhiqizo yethanga eyenziwe ngoshukela namafutha amaningi, yidla ithanga elinempilo eliphekwe ekhaya.
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