Ubani okungafanele adle uselwa olubabayo?

Abesifazane abakhulelwe, omama abancancisayo, kanye nabantu abanoshukela wegazi ophansi noma isifo sesibindi kufanele bagweme i-gourd ebabayo ngenxa yemiphumela engase ibe khona kumazinga kashukela egazini kanye nokusebenza kwesibindi.

I-Bitter Gourd (Karela): Isebenzisa, Izinzuzo, Imiphumela Eseceleni nokunye!

Q: Ingabe ukhamba olubabayo luyingozi kumfutho wegazi ophakeme?

Uselwa olubabayo lungasiza ukwehlisa umfutho wegazi ngenxa yenhlanganisela yawo enenzuzo, kodwa abantu abadla imishanguzo yomfutho wegazi kufanele baqaphe amazinga abo eduze futhi babonane nodokotela.

Q: Ingabe ikhabe elibabayo liyingozi ezinso?

Ikhabe elibabayo ngokuvamile liphephile ezinso uma lidliwa ngamanani aphakathi nendawo. Kodwa-ke, abantu abanesifo sezinso kufanele babonane nomhlinzeki wezempilo ngaphambi kokusifaka ekudleni kwabo.

Kubuyekezwe ngomhla ka-11 Okthoba 2023

Ukhabe olubabayo, ngezinye izikhathi olubizwa nangokuthi ikhabe elibabayo noma i-karela ngesi-Hindi, imifino enesikhumba esiluhlaza, inyama emhlophe ukuya esobala, kanye nokunambitha okufana negama layo. Isetshenziswa kakhulu emhlabeni wonke, kepha abantu base-Asia bangabathengi bayo abakhulu. Nakuba kungeyena wonke umuntu othanda le mifino, izinzuzo zemifino ebabayo ziningi. Iwumthombo wamaVithamini amaningi, okungukuthi, A, B, C, E, neZinc, Potassium, nezinye izakhi ezibalulekile. Ilawula ushukela osegazini, iqinisa amasosha omzimba, futhi ivikela izimuncagazi, ngaphezu kokuba umthombo omangalisayo wezinto ezilwa nokuvuvukala, ezilwa nokukhunta kanye nezokulwa nezinambuzane.

Ngaphambi kokudlulela ezinzuzweni zokhava olubabayo lwe-Karela, ake siqale siqonde ukubaluleka kwayo okunomsoco.

Inani Lokudla Ngokukhonza ngakunye

Ukukhonza uselwa olulodwa olubabayo luqukethe okulandelayo:

Amakhemikhali	Inani (ngamagremu) nge-100 grams
Ama-calories	21
amaprotheni	I-gram ye-1
Fat	I-gram ye-0
carbohydrate	I-gram ye-5
Sugar	I-gram ye-0
Cholesterol	I-gram ye-0
Sodium	Ama-milligram we-6
Calcium	Ama-milligram we-18
Iron	Ama-milligram we-40
magnesium	Ama-milligram we-16
potassium	Ama-milligram we-275
Sodium	Ama-milligram we-5
Zinc	Ama-milligram we-0.74
Copper	Ama-milligram we-0.032
I-Manganese	Ama-milligram we-0.083
Water	87.45 gl
I-Fibre, Isamba sokudla	I-gram ye-2.6

12 Izinzuzo Zezempilo Ze-Bitter Gourd

Ilawula isifo sikashukela: I-Bitter gourd isetshenziswe isikhathi eside yizizwe zomdabu emhlabeni wonke ukusiza ukwelapha izinkinga ezihlobene nesifo sikashukela ngenxa yezimpawu zayo eziqinile zokwelapha. I-Charntin (ama-peptides alingisa i-insulin) nama-alkaloid, atholakala kugawuni Ebabayo ngamanani amakhulu, asebenza njengengxenye ebalulekile ekwelapheni isifo sikashukela. Ngaphezu kokulawula i-metabolism, kunciphisa ukukhuphuka koshukela wegazi okungalindelekile. Kubantu abanesifo sikashukela, iyimifino engcono kakhulu njengoba inomphumela oqinile we-hypoglycemic futhi inefayibha encibilikayo.
Ikhuthaza Ukuncipha Kwesisindo: I-lipid metabolism nayo ithonywa unwabu olubabayo kanye ne-glucose metabolism. Kungase kube nomthelela wokulwa nokukhuluphala ngokunciphisa ukunqwabelana kwamafutha. Ngokushintsha ukusho kofuzo olufanele, kutholwe ukuthi ikhabe elibabayo lingase livimbele ukukhuluphala, likunikeze okunye okuhle kakhulu. Ngokokunye ukuhlola, ama-adipocyte, amangqamuzana okugcina amafutha omzimba, aqondiswe ngokukhethekile ngamafutha embewu yoselwa, angase abangele ukuba amafutha agcinwe emzimbeni ehle.
Okuzuzisa Isikhumba Nezinwele: Amavithamini A no-C, kokubili alungele isikhumba, agcwele ujusi obabayo. Iphatha izinduna nezinye iziphambeko zesikhumba ngenkathi ibambezela inqubo yokuguga. Izifo ezihlukahlukene zesikhumba, ezihlanganisa i-psoriasis nokuluma, nazo zingelashwa ngayo. Ijusi elithi “Bitter gour or Karela” livala ukwakheka kwezinwele futhi liphinde lisebenze ukunqanda ukuhlukana kokuphela, inkwethu, nokuqothuka kwezinwele.
Yandisa Ukuzivikela: I-Bitter gourd iqinisa ukuzivikela ngenkathi ilwa namagciwane kanye namagciwane futhi ivikela ekungagayelweni kahle nokudla. Ama-Antioxidants asebenza njengezindlela zokuzivikela ezinamandla ezifweni futhi asize empini yokulwa nomonakalo wama-free-radical ongaholela ezinhlotsheni ezahlukene zomdlavuza. Inciphisa kakhulu ukwanda kwamangqamuzana omdlavuza futhi ivimbele ukwakheka kwamathumba.
I-Blood Purifier: I-Bitter gourd ine-concentration ephezulu ye-antioxidant, eyivumela ukwelapha izimo ezihlukahlukene ezihlobene negazi elingcolile. Ukuwudla njalo ukhamba olubabayo kusiza ngezinkinga zomdlavuza, izinwele, nesikhumba. Ukwengeza, ithuthukisa kahle ukujikeleza kwegazi, okuthuthukisa impilo engcono kakhulu.
Impilo Ethuthukisiwe Yokuphefumula: Isifuba somoya, i-bronchitis, ne-rhinitis kungase kwelashwe ngoselwa olubabayo. Ngenxa ye-antihistamine, i-sppressant, anti-inflammatory, expectorant, kanye nezici zokulwa namagciwane, iyisengezo esifanelekile sempilo yokuphefumula.
Ukukhishwa Kwesibindi Nokukhululwa Kwe-Hangover: Umuntu angakwazi ukuqeda i-hangover enkulu ngokuphuza ujusi obabayo, osusa ukudakwa kotshwala okwakhe esibindini. Isibindi siyazuza futhi sikhishwa uselwa olubabayo. Ithuthukisa ama-enzyme esibindi futhi yenze izimangaliso kuma-hangover, futhi kunenzuzo ukuthi esinyeni namathumbu akudle.
Ukwelashwa kwama-hemorrhoids: I-Bitter gourd iyi-anti-inflammatory enamandla futhi isebenza kahle njengesithako sokugcoba esimweni esibucayi sezinqwaba. Ukufakwa kwangaphandle kwenhlama ephuma empandeni yesihlahla sokhava olubabayo kusiza ekwehliseni ukuvuvuka, kudambise ubuhlungu, futhi kunqande ukopha. Ukwengeza, ukudla ijusi yegourd ebabayo kususa ama-hemorrhoids.
Uphulukisa Amanxeba Nokulimala: Izakhiwo ezinamandla zokulwa nokuvuvukala zikhona emathangeni ababayo. Ngenxa yokuthi ilawula ukugeleza kwegazi nokujiya, izifo ezinkulu ziyancishiswa, futhi amanxeba aphola ngokushesha.
Ukugaya Okuthuthukisiwe: Ngokwenza kube lula ukusebenza kahle nangempumelelo kwesimiso sokugaya ukudla, ukhakhakhane olubabayo, umthombo ocebile wefiber, luthuthukisa ukugeleza kwamathumbu emzimbeni. Iphinde igcine umzimba umanzi futhi upholile ngoba iningi lemifino linamanzi.
Ukulwa Nomdlavuza: Cishe zonke izingxenye zesitshalo sekhabe elibabayo zinemiphumela ekhuthaza ukuzivikela komzimba. Ukukhishwa kwawo kubangela ukufa kwamangqamuzana ahleliwe, okuvimbela ukwakheka kwamangqamuzana omdlavuza. Amafutha ayo embewu aqukethe ama-acids asebenzayo e-physiologically avimbela ukukhula kwemigqa yamangqamuzana omdlavuza webele nesibindi. Ukwengeza, ukukhishwa kwekhabe elibabayo kuso sonke isithelo kanye nekhasi kukhombisa ukusebenza kahle ekwelapheni umdlavuza wamathumbu. Ukwengeza, ivimbela igazi, umlomo wesibeletho, ikhala, i-pharynx, kanye nokukhula okuvamile nokufuduka kwezifo ezimbi.
Ukuhlanzwa Kwesibindi: Le mifino eluhlaza enamahlamvu iwumngane omkhulu wesibindi sakho njengoba ihlanza noma yiziphi izinsalela zotshwala ezakhelwe ngaphakathi kuyo futhi iwukhipha ubuthi kunoma ibuphi ubuthi. I-Bitter gourd ibuye ithuthukise ukusebenza kwesibindi ngokwandisa amazinga e-enzyme. Phakathi kwezinye izinzuzo zokudla ukhamba olubabayo, enye ukuthi ingakwazi ukugcina impilo yesinye kanye namathumbu womuntu ngokudla kwansuku zonke.

Izinhlobo Zomunyu Obabayo

Kunezinhlobo eziningana zoselwa olubabayo, ngayinye ihluka kancane ngokubukeka kanye nokunambitheka. Nazi ezinye izinhlobo ezivamile:

I-Indian Bitter Gourd (Momordica charantia): Eyaziwa nangokuthi i-karela ngesi-Hindi, lolu uhlobo oluqashelwa kakhulu olunesikhumba esinamaqhuqhuva, esiluhlaza esikhanyayo kanye nokunambitheka okubabayo kakhulu.
I-Chinese Bitter Gourd (Momordica charantia var. abbreviata): Lolu hlobo luncane futhi lubushelelezi uma luqhathaniswa nohlobo lwaseNdiya, olunokunambitheka okubabayo okuthe kancane.
I-African Bitter Gourd (Momordica balsamina): Itholakala ezingxenyeni ezithile ze-Afrika, lolu hlobo lunomzimba omangelengele, ngaphandle futhi luncane kunezinhlobonhlobo zamaNdiya. Inokunambitheka okubabayo okufana noselwa lwaseNdiya.
I-White Bitter Gourd (Momordica charantia var. muricata): Lolu hlobo lunesikhumba esimhlophe esibukhilimu, esibushelelezi futhi asibaba kakhulu uma siqhathaniswa nezinhlobo eziluhlaza. Ivame ukusetshenziselwa ukupheka ukunambitheka kwayo okuthambile.
I-Thai Bitter Gourd (Momordica cochinchinensis): Yaziwa ngokuthi i-mormordica e-Thailand, lolu hlobo lunesikhumba esiluhlaza esimnyama esinama-spikes avelele kanye nokunambitheka okubabayo kakhulu.

Izakhiwo Ze-Bitter Gourd

Nazi ezinye zezakhiwo zegourd elibabayo:

I-Nutrient-Rich: I-Bitter gourd igcwele amavithamini afana no-C, A, no-B amavithamini, namaminerali afana i-potassium, calcium, kanye nensimbi.
Ama-Antioxidants: Iqukethe izinhlanganisela ezisiza ukulwa nama-radicals mahhala ayingozi emzimbeni, asekela impilo yonke.
I-Blood Sugar Control: I-Bitter gourd iyaziwa ngekhono layo lokunciphisa amazinga kashukela egazini futhi ithuthukise ukuzwela kwe-insulin, kunenzuzo ekulawulweni kwesifo sikashukela.
I-Anti-inflammatory: Inganciphisa ukuvuvukala emzimbeni, okuhlobene nezifo ezihlukahlukene ezingapheli.
Impilo Yokugaya: Inothile nge-fiber, i-gourd ebabayo ikhuthaza ukugaya, ivimbela ukuqunjelwa, futhi isekela impilo yamathumbu.
Ukuqinisa Amasosha omzimba: Amavithamini nama-antioxidants kugawuni elibabayo asiza ukuqinisa amasosha omzimba.
Ukulawulwa Kwesisindo: Ama-calories aphansi kanye ne-fiber ephezulu, isiza ekulawulweni kwesisindo ngokukugcina ugcwele isikhathi eside futhi usekele i-metabolism enempilo.

Ungayisebenzisa kanjani i-Bitter Gourd?

Nazi izindlela zokupheka ezimbalwa ezilula zokusebenzisa ukhamba olubabayo:

I-Bitter Gourd Ethosiwe:
- Sika ukhamba olubabayo lube imizuliswano emincane noma imicu.
- Shisisa amafutha epanini bese wengeza ukhamba olubabayo olusikiwe.
- Gcoba u-garlic ogayiwe, u-anyanisi, nengcosana kasawoti kuze kube ithenda.
- Ongakukhetha: Engeza i-splash ye-soy sauce noma ufafaze ama-chili flakes ukuze uthole ukunambitheka okwengeziwe.
I-Bitter Gourd Curry:
- Sika ukhamba olubabayo ngobude bese ususa imbewu uma uthanda.
- Shisisa amafutha ebhodweni bese wengeza imbewu yesinaphi, imbewu ye-cumin, no-anyanisi oqoshiwe.
- Engeza ukhamba olubabayo oqoshiwe, utamatisi osikiwe, i-turmeric, i-coriander powder, nosawoti ukunambitha.
- Vala bese upheka kuze kube ukhamba olubabayo seluthamba. Gcoba nge-cilantro ngaphambi kokukhonza.
I-Stuffed Bitter Gourd (Bharwa Karela):
- Sika ukhamba olubabayo ngobude bese ususa imbewu.
- Hlanganisa i-besan (ufulawa wegremu), izinongo (njenge-turmeric, i-chili powder, i-coriander powder), usawoti kanye nengcosana kashukela.
- Gcoba ukhamba olubabayo ngengxube.
- Shisisa amafutha epanini, engeza ukhamba olubabayo olugxishiwe, bese upheka emlilweni ophakathi kuze kube nsundu futhi ube nsundu ngokusagolide.
Ijusi ye-Bitter Gourd:
- Sika ukhamba olubabayo ube yizingcezu bese ususa imbewu.
- Hlanganisa namanzi kuze kube bushelelezi. Ungahlunga ijusi uma uthanda.
- Engeza ukukhama kwejusi kalamula kanye nengcosana yoju noma ushukela ukuze unambitha.
- Khonza nge-ice cubes noma epholile.
I-Bitter Gourd Chips:
- Sika ukhamba olubabayo lube yiziyingi.
- Faka usawoti kanye ne-turmeric powder.
- Shisisa amafutha epanini bese uthosa izingcezu zegourd ezibabayo zize zibe nsundu ngokusagolide.
- Khipha amathawula wephepha bese ufafaza nge-chaat masala noma usawoti omnyama ngaphambi kokukhonza.

Imiphumela emibi ye-Karela

Nansi imiphumela emibi engaba khona yegourd elibabayo (karela):

I-Bitter Taste: I-Bitter gourd inokunambitheka okubabayo okunamandla abanye abantu abangase bakuthole kungathandeki.
Izinkinga Zokugaya ukudla: Ukudla ukhamba olubabayo kakhulu kwesinye isikhathi kungabangela ukucasuka kwesisu, isifo sohudo, noma ubuhlungu besisu.
Ingozi ye-Hypoglycemia: I-Bitter gourd ingehlisa amazinga kashukela egazini, ngakho-ke abantu abasebenzisa imishanguzo yesifo sikashukela kufanele baqaphe ushukela wabo wegazi eduze.
Izinkathazo Zokukhulelwa: Pregnant abesifazane kufanele bakugweme ukudla ngokweqile ukhamba olubabayo njengoba kungase kubangele ukufinyela futhi kubangele izinkinga.
Ukusabela Okuguquguqukayo: Akuvamile, abanye abantu bangase babe nokungezwani komzimba njengokuluma, ukuqubuka, noma ukuphefumula kanzima ngemva kokudla uselwa olubabayo.
Ukusebenzisana Nemithi: Unwabu obabayo ungase uhlanganyele nemithi ethile, ikakhulukazi leyo yesifo sikashukela noma enciphisa igazi, ngakho-ke kubalulekile ukubonisana nomhlinzeki wezempilo ngaphambi kokuyingeza ekudleni kwakho.

Izinyathelo zokuphepha okufanele uzithathe nge-Bitter Gourd

Nazi izinyathelo zokuphepha zokudla ukhamba olubabayo (karela):

Ukukhulelwa: Gwema amanani amakhulu njengoba kungase kubangele ukufinyela.
Ushukela Wegazi Ophansi: Gada amazinga eduze uma une-hypoglycemia noma uthatha imishanguzo kashukela.
Izinkinga Zokugaya Ukudla: Qala ngamanani amancane ukuze ugweme ukuphazamiseka kwesisu noma isifo sohudo.
I-Allergies: Yeka ukusebenzisa uma uhlangabezana ukulunywa, ukuqubuka, noma ukuphefumula kanzima.
Imithi: Xhumana nodokotela uma uthatha sikashukela imithi noma okokwehlisa igazi.
Izingane: Ukunambitheka kwayo okubabayo kungase kungakhangi, futhi imiphumela yayo kushukela wegazi ayilungele izingane ezincane.
Izimo Zesibindi: Qaphela ngenxa yomthelela ongaba khona ekusebenzeni kwesibindi.

Isiphetho

Izinzuzo ze-gourd ebabayo, noma i-karela, ziningi ngenxa yokugcinwa kwayo kokudla okunomsoco. Nokho, akusho ukuthi kufanele ube nakho ngokunganaki noma ngokweqisa. Ngenkathi uyidla, kunezinto ezimbalwa okufanele uzikhumbule. Ngaphambi kokuba udle le mifino, khuluma nodokotela wakho uma unezinye izimo zezokwelapha.

UDkt uNksz Sunitha

Udokotela Wezokudla

CARE Hospitals, Musheerabad, Hyderabad

Imibuzo Evame Ukubuzwa

1. Ubani okungafanele adle ukhamba olubabayo?

Abesifazane abakhulelwe, ibele omama, kanye nabantu abanoshukela wegazi ophansi noma isifo sesibindi kufanele bagweme unwabu obabayo ngenxa yemiphumela engaba khona emazingeni kashukela egazini kanye nokusebenza kwesibindi.

2. Ingabe kulungile ukudla ukhamba olubabayo nsuku zonke?

Ukudla uselwa olubabayo nsuku zonke ngokusesilinganisweni ngokuvamile kuphephile kubantu abaningi. Kodwa-ke, labo abanezimo ezithile zezokwelapha kufanele bathintane nomhlinzeki wezempilo ngaphambi kokuyidla njalo.

3. Ingabe ukhamba olubabayo luyingozi kumfutho wegazi ophezulu?

Uselwa olubabayo lungasiza umfutho wegazi ophansi ngenxa yezinhlanganisela zayo ezinenzuzo, kodwa abantu abasebenzisa imithi yomfutho wegazi kufanele baqaphe amazinga abo eduze futhi babonane nodokotela.

4. Lulungelelani ukhamba olubabayo?

I-Bitter gourd iyaziwa ngezinzuzo zayo ezingase zibe khona ekulawuleni amazinga kashukela egazini, ngcono ukugaya, kuqinisa amasosha omzimba, futhi inikeza amavithamini namaminerali abalulekile.

5. Ingabe imbewu yoselwa olubabayo iyadliwa?

Imbewu yegourd ebabayo iyadliwa, kodwa ivame ukususwa ngaphambi kokupheka ngenxa yokunambitheka okubabayo kanye nokuthungwa okuqinile.

6. Ingabe uselwa olubabayo lungaphuzwa nsuku zonke?

Ukuphuza ijusi yegourd ebabayo nsuku zonke kunenzuzo kwabanye abantu, ikakhulukazi labo abafuna ukulawula amazinga kashukela egazini noma ukuthuthukisa ukugaya. Nokho, ingase ingafaneli wonke umuntu, ngakho ukulinganisela kubalulekile.

7. Ingabe ukhamba olubabayo lwehlisa isisindo?

I-Bitter gourd ingasiza ekwehleni kwesisindo ngenxa yokuqukethwe kwayo kwekhalori ephansi namandla okuthuthukisa imetabolism. Kuhlanganiswe nokudla okunempilo kanye Ukuvivinya, ingaba yingxenye yohlelo lokulawula isisindo.

8. Ngingakwazi ukudla ukhamba olubabayo nge-uric acid?

Uselwa olubabayo lungasiza ekulawuleni amazinga e-uric acid ngenxa yezakhiwo zawo zokulwa nokuvuvukala.

9. Kufanele ngidle ukhamba olubabayo ukuze ngiyeke ukuncelisa?

Uselwa olubabayo alutuswa kwabesifazane abancelisa ibele ngoba lungaphazamisa ukukhiqizwa kobisi kanye nekhwalithi. Kungcono ukukugwema ngalesi sikhathi.

10. Ingabe ikhabe elibabayo liyingozi ezinso?

Ikhabe elibabayo ngokuvamile liphephile izinso uma idliwe ngamanani aphakathi. Kodwa-ke, abantu abanesifo sezinso kufanele babonane nomhlinzeki wezempilo ngaphambi kokusifaka ekudleni kwabo.