Ama-calories e-Grapefruit kanye nezinzuzo zezempilo
I-grapefruits yi-hybrid yekhulu le-18 ye-orange kanye ne-pummelo (isithelo esikhulu, esibi kakhulu esitholakala emikhiqizweni ephakathi naphakathi kwaseMpumalanga). Imifino yamagilebhisi enamahlumela amhlophe anamafutha asemhlophe futhi asemhlophe noma ayenama-ruby ayizinhlobo ezimbili ezivame ukutholakala unyaka wonke. Imifino yamagilebhisi ingenye yezithelo ezincane eziqukethe i-carbohydrate elinezithelo, isigamu sesithelo samagilebhisi esiphakathi sine-carbohydrate encane noshukela kunezithelo ezivamile zokukhonza.
| Ama-Grapefruit Amaqiniso Okudla | |
|---|---|
| Ukukhonza Usayizi 1/2 ophakathi (approx 4 "dia) (128 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 41 | |
| Ama-calories avela ku-Fat 1 | |
| Ingqikithi yamafutha 0.1g | 0% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 0mg | 0% |
| Potassium 177.92mg | 5% |
| Ama-carbohydrate 10.3g | 3% |
| I-Fiber Diet 1.4g | 6% |
| Ama-sugar Suggestions 8.9g | |
| Amaprotheni 0.8g | |
| I-Vitamin A 24% · I-Vitamin C 73% | |
| I-calcium 2% · I-Iron 1% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Njengoba kungenakho amafutha kanye nama-calories angu-41 kuphela engxenyeni yezithelo, ama-grapefruit angokwemvelo enhle futhi enambitheka kakhulu ukuze ajabulele eyedwa. Ngenkathi i-vitamin A ne-C enesinamangqamu futhi ecebile, ayinikezi amaprotheni amaningi kanye ne-fiber. Uma uthola i-grapefruit njengendlela yokudla, ubambisane ne-protein noma i-fiber-rich choice efana ne-yogurt noma i-handful encane yamantongomane.
Izinzuzo zezempilo ze-Grapefruit
I-grapefruits iyimithombo enhle kakhulu ye-vitamin C (ebalulekile ekuphulukeleni isilonda kanye nokunakekelwa kwensimbi). I-pink grapefruit nayo iqukethe i-antioxidant lycopene , eyinikeza 'i-pink hue enhle.
Ucwaningo luye lwabonisa ukuthi kunengozi encane yomdlavuza wesi-prostate kubantu abadla ukudla okucebile nge-lycopene. Ukwengeza, i-lycopene ingandisa i-HDL (i-cholesterol enempilo) iphinde inciphise i-LDL (i-cholesterol embi), mhlawumbe kungani enye ucwaningo lubonisa ukuthi ukudla ama-grapefruit kungasiza ukwehlisa i-cholesterol ye-LDL egazini.
Izithelo zomvini ziqukethe i-flavanones, i-subclass yama-flavonoids. Ama-flavonoids aboniswe ukuthi abonise ukulwa nokubulala, antithrombogenic, antidiabetic, antiticancer, kanye nemisebenzi ye-neuroprotective ngokusebenzisa izindlela ezahlukene zesenzo ku-vitro nasezilwaneni zezilwane.
Imibuzo Ejwayelekile Ngezithelo Zokuqothula
Ngingadla i-grapefruit uma ngiphuza imithi?
Kungenzeka ukuthi wezwa ngaphambi kokuba kufanele ugweme ukudla imivini yamagilebhisi uma uphelelwa ngamaphilisi ekunciphiseni imithi ebizwa ngokuthi i-statins. Ngaphandle kokuxhumana nama-statins, ukudla ama-grapefruit nokuphuza ijusi lamagilebhisi kungasebenzisana neminye imithi eminingi, kokubili imithi kanye ne-over-the-counter.
I-Grapefruit iqukethe isigaba samakhemikhali okuthiwa u-furanocoumarins, esenza emzimbeni ukushintsha izici zezinhlobo ezithile zemithi. I-grapefruit ingase iphikisana nemithi efana ne-antihistamines, izidakamizwa zegazi, izidakamizwa ezithathelisayo ze-thyroid, ukulawulwa kokubeletha, izidakamizwa zesisu ezivimbela i-acid, kanye ne-dextromethorphan yokucindezela ukukhwehlela. Ukufaka ama-grapefruit ngale mithi kungabangela umzimba ukuba usebenzise imithi ngendlela engavamile. Uma unenkinga ethile, xoxa ngemithi yakho nodokotela wakho ngaphambi kokudla ama-grapefruit.
Ingabe izinhlobonhlobo ezahlukene zinama-khalori ahlukile?
Ungase ubone izithelo zomvini ezibomvu, ezimhlophe noma ezibomvu ezitholakala esitolo. Amaphrofayli okudla okunomsoco phakathi kwezinhlobonhlobo ezahlukene afana namakholori nama-macronutrients. Kungase kube nokuhlukahluka komthwalo we-antioxidant ngokusekelwe kumbala. Ngokuvamile, khetha okuthandayo futhi ujabulele!
Ukubamba nokugcina izithelo zeGrapefruit
Lapho uthengisa, bheka i-grapefruit engenawo umbala ohlaza okwesokunxele-lokhu kuyinkomba yokuvutha. Gwema izithelo ezinezindawo ezithambile, noma izindawo eziyingozi. Yeqa izithelo zemifino enesikhumba esinzima noma esibomvu. Bamba i-grapefruit esandleni sakho, kufanele uzizwe unzima ngaphezu kokubukeka, inkulumo ebizwa ngokuthi "isisindo kunesayizi." Lokhu kusho ukuthi i-grapefruit izoba namanzi.
Uma uhlela ekudleni ama-grapefruit ngaso leso sikhathi, ushiye ngaphandle ekamelweni lokushisa. Kukholelwa ukuthi ukuvuthwa kwe-grapefruit okuqukethwe kwe-antioxidant kwanda njengoba kuvuthwa, ngakho ukudla okuvuthiwe kulungile.
I-grapefruit esele idliwe ngokuhamba kwesikhathi ingagcinwa esiqandisini.
Qinisekisa ukuthi ugeza izikhumba ze-grapefruit ngaphambi kokusetshenziswa njengoba kungaba namagciwane angaphandle. Vele uhlanza ngamanzi abandayo bese ugijimela ngaphandle nge-brush yemifino.
Izindlela Ezempilo Zokulungisa Amagilebhisi
Izithelo zomvini ezimhlophe zikhiqiza ijusi elihle kunawo wonke kanye nezithelo ezibomvu zithandekayo. Zama kokubili ubone ukuthi yiziphi ezihlukahlukene ozithandayo kangcono.
Vele ubambe umvini wakho we-grapefruit nge-spoon noma usebenzise lesi sithelo ukwengeza ukunambitheka, ukuthungwa, nombala kuya zokupheka ezinempilo. I-pepe grapefruit ne-avocado nemifino ukuze uthole isaladi eliqabulayo le-citrus, noma uqede ama-grapefruit ukuze wenze ukudla okunomsoco, okumnandi.
Izithelo Zokupheka Amagilebhisi
Ukupheka okuningi nge-grapefruit, ukushada i-avocado enhle enenhliziyo, ene-rubp-red-grapefruit. Umshado awunhle kuphela ukubuka, kuyinto enhle kakhulu. Ukuhlunga kwe-avocado kuxubana ngokuphelele ne-sweet flavor, enomuncu omuncu we-grapefruit. Nikeza lezi zindlela zokupheka-ngeke udumale.
- I-Pink Grapefruit I-avocado Salad
- Kutholakala eTurkey nge-Avocado Grapefruit
- I-Tilapia ene-Grapefruit Caper Sauce
> Imithombo:
> Begun, R. 5 Ukudla okuvamile-Ukusebenzisana kwezidakamizwa. I-American Academy Yokudla Ne-Dietetics. 2014.
> Labensky, SR, Hause, AM. Ukupheka: I-Bookbook yezinto ezisemqoka ezikhulayo. I-3rd ed. Upper Saddle River, NJ: Prentice Hall, 2003: 803-804.
> I-Linus Pauling Institute. I-Flavonoids.