Iipropati kunye nokusetyenziswa kweMoringa oleifera: ukwakheka, iinzuzo kunye nokusetyenziswa
I-Moringa oleifera, kwaziwa njenge umthi woBomi, ibalasele ngexabiso layo lesondlo elingaqhelekanga kunye neempawu zayo ezidumileyo zonyango. Inzalelwane yaseIndiya kwaye ilinywa kakhulu eAsia, eAfrika, naseMelika, imoringa iye yaxatyiswa kangangeenkulungwane kumayeza esintu nasekutyeni. Okwangoku, ukusetyenziswa kwayo kunye nokuthandwa kwayo kunwenwela kwihlabathi liphela ngenxa yokukwazi ukukhula kwimihlaba ehlwempuzekileyo kunye neemeko zemozulu ezinzima, kunye nokukhula kwayo. izibonelelo zempilo ezibhaliweyo. Funda indlela yokukhulisa imoringa ekhaya.
Iindawo ezisetyenziswa kakhulu ziquka imimandla enokuxhaphaka okuphezulu kokungondleki, ukususela zonke iindawo zesityalo -amagqabi, imbewu, iipods, iintyatyambo kunye neengcambu-zityebile kwiikhompawundi ze-bioactive kunye nezondlo ezibalulekileyo.
Ukwakhiwa kwesondlo kunye neempawu zeMoringa oleifera
Amagqabi eMoringa ngowona mthombo wesondlo kulo mthi, oneprofayile iiprotheni ezipheleleyo ezibandakanya i 9 iiamino acid ezifanelekileyoOku kuyenza ibe ngumthombo onomdla kakhulu weprotheyini yokutya kwemifuno / i-vegan kunye neemeko zokungondleki. Ixabiso layo lezondlo nalo liyaphawuleka. amanqanaba aphezulu e-calcium, isinyithi, i-potassium kunye neevithamini ezifana ne-A, C, B1, B2, B3, B6, kunye no-E, kunye ne-magnesium, i-zinc, i-phosphorus, kunye ne-folic acid. Ukuze ufumane inkcazelo engakumbi ngokhathalelo oluthile, tyelela Ukhathalelo lweMoringa kwindawo ezidolophini.
- Iiprotheyini (25-27%): ngokupheleleyo kwaye kulula ukugaywa (ubuninzi bePDCAAS).
- Iivithamini: Izixa eziphezulu ze-A (beta-carotenes), i-C, i-E kunye ne-vitamin B.
- Amaminerali: calcium (engaphezulu kakhulu kunobisi), i-iron (iphezulu kunespinashi), i-magnesium, i-potassium kunye ne-zinc.
- Antioxidants: i-quercetin, i-beta-carotenes, i-polyphenols, i-chlorogenic acid, i-flavonoids, i-isothiocyanates kunye ne-glucosinolates.
- Ezinye iikhompawundi: I-Omega 3, 6 kunye ne-9 (ingakumbi kwioli yembewu), i-soluble kunye ne-insolble fibers, i-saponins kunye ne-tannins.
Ngokophononongo oluthelekisayo, icephe elinye lamagqabi omisiweyo emoringa (5 g) linokubonelela malunga ne-20% ye-vitamin A ecetyiswayo yonke imihla, i-12% ye-calcium, i-14% ye-vitamin C, i-23% ye-vitamin E, kunye ne-10% ye-iron ekhuthazwayo yemihla ngemihla. Ukufumana iinkcukacha ezingaphezulu malunga nokusetyenziswa kwayo ekutyeni, bona inkqubela phambili kwizityalo zonyango.
Umzekelo wetheyibhile yesiqulatho (nge-5 g yegqabi elomileyo):
| Isondlo | Isixa | % iyacetyiswa |
| Calcio | 95 mg | 12% |
| Hierro | 2 mg | 10% |
| Vitamin A | 3,6 mg | 20% |
| Vitamin C | 8,6 mg | 14% |
| Vitamin E | 3 mg | 23% |
Iinzuzo eziphambili zempilo zemoringa
- Inkxaso yesondlo esibalulekileyo: Zityebile kwiiprotheyini ezipheleleyo, iivithamini, kunye neeminerali ezinceda ukoyisa ukusilela, ukomeleza amathambo kunye nezihlunu, kunye nokuphucula ukusebenza kwamajoni omzimba kuwo onke amanqanaba obomi.
- Amandla e-Antioxidant kunye ne-anti-inflammatory: IMoringa iqulethe ngaphezulu kwe-40 yeekhompawundi zendalo ze-antioxidant, ezinje nge-quercetin kunye ne-beta-carotene, ezilwa neeradicals zasimahla, zinceda ukuthintela ukuguga kweeseli kunye nokuqala kwezifo ezingapheliyo.
- Isenzo se-Antimicrobial kunye ne-antifungal: Iioyile ezibalulekileyo kunye nezicatshulwa zembewu zibonisa umsebenzi we-antibacterial kunye ne-antifungal ngokuchasene neentsholongwane ezahlukeneyo, kubandakanya neentlobo ezixhathisayo njenge Salmonella, E. coli y Candida. Ukwandisa ulwazi lwakho, ndwendwela konke malunga nemoringa.
- Ulawulo lweGlycemic kunye nommiselo we-metabolic: Inceda ukunciphisa amanqanaba e-glucose yegazi, ukwandisa ukukhuselwa kwe-insulin kunye nokuphucula ukuvakalelwa kwe-insulin, eluncedo kwiimeko ze-prediabetes okanye uhlobo lwe-2 yeswekile.
- Ukhuseleko lwentliziyo: Inceda ukunciphisa i-cholesterol kunye ne-triglycerides kwaye ilawula uxinzelelo lwegazi ngenxa yeziphumo zayo ze-vasodilatory kunye ne-diuretic. Isenzo sayo se-antioxidant sikhusela imithambo yegazi kumonakalo owenziwe nge-oxidative.
- Ukuphucula ukusebenza kwesibindi nezintso: Ikhusela isibindi kwi-toxins, amayeza, okanye ukutya okunamafutha aphezulu, kwaye inceda ukukhusela umonakalo wezintso kunye nokwakheka kwamatye, ngenxa yomxholo we-antioxidant kunye nokulawulwa kwe-toxicity yangaphakathi.
- Inkxaso yamajoni omzimba: I-Polyphenols, i-vitamin C kunye ne-beta-carotenes ivuselela ukhuseleko lwendalo, ukuthintela usulelo kunye nokukhuthaza ukubuyiswa kwiimeko zobuthathaka bomzimba.
- Iimpawu zokuphilisa. Ukusetyenziswa kwezihloko kunye nomlomo kunokukhawulezisa ukuphulukiswa kwesilonda kunye nokunciphisa ukubonakala kwezibazi ngenxa ye-antioxidant umthamo kunye nomxholo wevithamini.
Ukutya, amayeza kunye nezicelo zokuthambisa
- Ukusetyenziswa kwendalo: Amagqabi amatsha okanye omisiweyo agalelwa kwiisuphu, kwisityu, kwiisaladi okanye kwismoothies, yaye umgubo unokuxutywa kwizitya eziphekiweyo okanye kwiziselo. Kwakhona, ukuba ungathanda ukufunda ngakumbi malunga nokusetyenziswa kwayo, ungalibazisi ukutyelela ukusetyenziswa kwamaqunube.
- Ukufakwa kunye nezongezelelo: Iti yeMoringa (iicephe ezi-2-3 zamagqabi omisiweyo ngelitha nganye yamanzi) ithandwa kakhulu ngokufumana izibonelelo zayo. Umgubo kunye ne-capsules ziyasebenza ekongezeni ukutya kwakho kwemihla ngemihla.
- izinto zokuthambisa: I-oyile (i-oyile ye-ben) ekhutshwe kwimbewu yayo ixabiseke kakhulu kwiisepha, iikhrimu kunye neemveliso zeenwele ngenxa yokuthambisa, i-antioxidant kunye neempawu zayo zokuthambisa.
- Ukucocwa kwamanzi: Imbewu etyumkileyo inokucacisa amanzi angcolileyo ngokususa ibhaktheriya kunye ne-peptides yazo ye-antimicrobial. Yindlela ezinzileyo kwiindawo ezinofikelelo olulinganiselweyo kumanzi okusela.
Idosi ecetyiswayo kunye neendlela zokusetyenziswa
Idosi yesiqhelo yemihla ngemihla iqala ukusuka I-3 ukuya kwi-5 grams yeqabunga elomileyo okanye umgubo, kwaye inokunyuswa ngokuthe ngcembe ukuya kwi-9 grams kwiimeko ezifuna i-antioxidant enkulu okanye i-protein intake. Ngamalungiselelo athile:
- iti yeMoringa: 1 ithisipuni (malunga ne-3 g) indebe nganye. Gxila emanzini ashushu imizuzu emi-6-7.
- Umgubo: yongeza kwi-smoothies, isaladi, imivalo okanye i-yogurts.
- Iicapsules: landela imiyalelo yomenzi, ngokuqhelekileyo kube kanye ngosuku.
- Imbewu: Iiyunithi ezi-2 ukuya kwezi-3 imihla ngemihla, ngokufanelekileyo ngaphandle kwegobolondo kwaye zikhatshwa ngamanzi.
Kubalulekile ukuba uqaphele ukuba Ezinye izondlo kunye ne antioxidants kwi moringa zingonakala bubushushu., ngoko ke, i lyophilization kunye nokomisa okuphantsi kweqondo lokushisa ziindlela ezikhethiweyo zokugcina umgangatho wazo wesondlo.
Ukungqinelana kunye neziphumo ebezingalindelekanga
Igqabi leMoringa kunye nomgubo zikhuselekile Emva kweenkulungwane zokusetyenziswa kunye nezifundo ezininzi, nangona kunjalo, kubalulekile ukugcina engqondweni:
- Ukukhulelwa kunye nokuncancisa Kuphephe ukusetyenziswa kweengcambu, amaxolo, kunye nembewu ngenxa yeziphumo eziyityhefu okanye zokuqhomfa. Ngexesha lokuncancisa, ubungqina malunga nokhuseleko lwabo alwanelanga.
- Isifo seswekile kunye noxinzelelo lwegazi: Inokuphucula umphumo wamayeza, ukwandisa umngcipheko we-hypoglycemia okanye ukwehla ngokugqithisileyo kwixinzelelo lwegazi.
- IHypothyroidism: Lumka kuba ezinye iikhompawundi zinokuphazamisana nomsebenzi wedlala lengqula.
- Ukusetyenziswa ngokugqithisileyo: Iidosi eziphezulu kakhulu zinokubangela ukungakhululeki kwesisu (urhudo, isicaphucaphu, ukugabha), ukuphuthelwa, isitshisa, okanye irhashalala eluswini. I-Rhabdomyolysis iye yaxelwa ngokungaqhelekanga.
Kuyacetyiswa ukuba uphumle kangangenyanga emva kokuthatha imoringa iiveki ezininzi. Hlala udibana nogqirha wakho ngaphambi kokuba uqalise isongezelelo ukuba unesifo esingapheliyo okanye uthatha unyango oluqhubekayo. Ukufumana iinkcukacha ezingaphezulu, bona.
Iiresiphi ezisempilweni kunye neengcebiso ezisebenzayo zokudibanisa imoringa
Iiresiphi ezilula:
- Iitumato ezigcwalisiweyo: Yongeza inyama ecoliweyo kunye necephe eli-1 lomgubo wemoringa kwitumata nganye ukonyusa ixabiso lesondlo.
- Iipancakes eziluhlaza: Xuba i-oatmeal, amaqanda, kunye necephe lemoringa ukuze ufumane i-snack ephezulu, i-antioxidant.
- Amandla ayashukuma: idibanisa ibhanana, ubisi, umgubo wemoringa kunye namandongomane ukufumana isiselo esityebileyo ngezondlo kunye namandla azinzileyo.
Izilumkiso ezongezelelweyo kunye noMgangatho
Umgubo weMoringa kunye neecapsules ziyafumaneka kwiivenkile ezininzi zokutya kunye neekhemesti, kodwa zibalulekile Khetha iimveliso eziqinisekisiweyo kunye ne-organic ukuphepha i-toxins kunye nokuqinisekisa ubunyulu. []. Ulawulo kunye nemimiselo iyahluka ngokwamazwe, ngoko ke abathengi kufuneka babeke phambili izongezo ezivunyiweyo kwaye baphephe ezo zithembisa izibonelelo ezingenakwenzeka ngaphandle kwenkxaso yesayensi.
