Izinzuzo Zezempilo Eziyi-10 Ezimangalisayo Zokudla Igwava

Ama-guavas ayizithelo zasezindaweni ezishisayo esezidume umhlaba wonke ngenxa yokunambitheka kwazo okumnandi nezinzuzo eziningi zezempilo. Lesi sithelo esinomsoco sinesikhumba esiluhlaza esikhanyayo noma esiphuzi futhi singaba yi-oval noma siyindilinga ngesimo. Imbewu edliwayo kanye ne-pulp enothe ngevithamini kwenza amagwava abe nezithako ezinempilo kakhulu ekudleni komuntu. 

Kokubili isithelo sikagwava namaqabunga esitshalo sikagwava kunikeza izinto zokwelapha ezingase zithuthukise ukuzivikela komzimba, zilawule ushukela osegazini, zithuthukise ukugaya, nokunye. 

Ake sihlole izinzuzo eziningi zokufaka amagwava endleleni yakho yokuphila.

Amaqiniso Okunomsoco Mayelana ne-Guava

Ama-guavas afaka ukudla okunomsoco, okuchaza ukuthandwa kwawo. Ugwava owodwa uqukethe ngaphezu kuka-250% wokudla okunconyiwe kwansuku zonke kavithamini C. Ngaphandle kwalokho, i-Guava iphinde ibe umthombo omuhle:

• Vitamin A
• potassium
• Iron
• Calcium
• I-Fiber

Ezinye izakhamzimba ezibalulekile ezitholakala kugwava olulodwa:

I-Guava ibalwa njengenye yezithelo ezinconyiwe ezingama-4-5 ngosuku. Kodwa inoshukela wemvelo, ngakho-ke kubalulekile ukuthi ungaphuzi ngokweqile. Ukusebenzisa i-guava ngokulinganisela kukuvumela ukuthi uthole ukukhuphuka kwayo kwezempilo ngaphandle kokuzuza isisindo noma okunye ukwehla okuhlobene noshukela.

Izinhlobo ze-Guava

Izinhlobo eziningi zamagwava amnandi zikhona e-India, eziqanjwe ngombala wesikhumba/i-pulp yazo noma indawo eziphuma kuyo. Ezinye izinhlobo ezidumile zihlanganisa:

• I-Allahabad Safeda
• USardar (Lucknow 49)
• I-Pant Prabhat
• Lalit
• I-Dhareedar
• I-Chittidar
• Arka Mridula

Mayelana namajusi, ama-pulp, nama-puree, abakhiqizi bathanda amagwava amhlophe napinki amnandi ngokwemvelo. Izinhlobo zamaNdiya ezinoshukela wemvelo ophakeme zengeza ukunambitheka nobumnandi eziphuzweni.

Izinzuzo Zezempilo Ze-Guava

1. Ilawula Ushukela Wegazi: Ama-antioxidants anamandla kanye ne-fiber ku-guava kungasiza ukulawula amazinga kashukela egazini. Ucwaningo lubonisa okukhishwe kwamaqabunga e-guava kungase kuthuthukise ukumelana ne-insulin nokulawula ushukela wegazi isikhathi eside. Ukuphuza itiye leqabunga likagwava kwehlise ushukela wegazi ngemva kokudla ngaphezu kuka-10% kwabanesifo sikashukela. Lokhu kwenza amagwava abe yisinqumo esihle sokuphatha isifo sikashukela.
2. Isekela Impilo Yenhliziyo: Ama-guava athuthukisa impilo yenhliziyo ngezindlela eziningi. Okuqukethwe okuphezulu kwe-antioxidant kuvikela inhliziyo emonakalweni wama-radical wamahhala. Ama-guavas ahlinzeka nge-potassium ne-fiber ngenkathi ehlisa i-cholesterol ye-LDL nomfutho wegazi. 
3. Yehlisa Izinhlungu Zokuya esikhathini: Kwabesifazane abahlangabezana nezikhathi ezibuhlungu, ukukhishwa kweqabunga le-guava kungasiza. Ucwaningo lukhombisa ukuthi ukuthatha iqabunga likagwava nsuku zonke kunciphisa kakhulu ubuhlungu bezinhlungu zokuya esikhathini. Imiphumela elwa nokuvuvukala yamaqabunga kagwava inikeza indlela engokwemvelo yokudambisa amajaqamba esikhathini.
4. Ithuthukisa Ukugaya: Ngamaphesenti angu-12 wefayibha yakho yansuku zonke enconyiwe ngesithelo ngasinye, amagwava akhuthaza ukugayeka kokudla okunempilo nokugeleza kwamathumbu. I-fiber isiza ukuqeda ukuqunjelwa. Ukwengeza, ukukhishwa kweqabunga likagwava kunemiphumela elwa namagciwane ebhubhisa amagciwane amathumbu amabi adala isifo sohudo. Lokhu kuthuthukisa impilo yamathumbu nokugaya.
5. I-Aids Weight Loss: Ngama-calories angu-37 kuphela isithelo ngasinye, amagwava enza isidlo esimnandi, esinekhalori ephansi phakathi kokudla. Okuqukethwe kwabo okuphezulu kwe-fiber kukugcina uzizwa ugcwele, unqande izifiso. Ngakho, amagwava angangena kunoma yiluphi uhlelo lokulahlekelwa isisindo ngaphandle kokulahlekelwa izakhamzimba ezibalulekile.
6. Ingase ibe nemiphumela yokulwa nomdlavuza: Amashubhu okuhlola kanye nezifundo zezilwane zembula okukhishwe kwamaqabunga e-guava kungase kuvimbele noma kumise ukukhula kwamangqamuzana omdlavuza. Ama-guava anokuqukethwe okuphezulu kwe-antioxidant, okuvikela amangqamuzana emonakalweni ongaholela kumdlavuza. Ucwaningo olulodwa lwe-test-tube lwathola uwoyela weqabunga likagwava unamandla aphindwe ka-4 kunomuthi ohamba phambili womdlavuza. Nokho, ucwaningo lwezokwelapha lusaqhubeka ukuze uthole imiphumela eqinisekisayo.
7. Iqinisa Ukuzivikela: Ama-guava ahlinzeka ngokuphindwe izikhathi ezi-2 i-RDI yokuqinisa amasosha omzimba uvithamini C. Le vithamini isiza umzimba wakho ukukhiqiza amaseli amhlophe egazi alwa nokutheleleka. Ukudla amagwava njalo kuvikela ukuntula, kuqinisekisa amasosha omzimba aqinile.
8. Isiza Isikhumba Sakho: Uhlu olubanzi lwama-antioxidants kumaguava luvikela isikhumba sakho emonakalweni we-oxidative osheshisa ukuguga. Izingcaphuno zeqabunga le-Guava ezifakwe phezulu zingasiza ekwelapheni ukuqubuka kwezinduna ngenxa yemiphumela elwa namagciwane. Ngakho, amagwava angondla isikhumba sakho ngaphakathi nangaphandle.

Izinzuzo Zamaqabunga e-Guava

Ngaphezu kwesithelo, amaqabunga e-guava anikeza izinzuzo eziningi, njenge:

• Ikhuthaza Impilo Yamehlo
  • Iqukethe uvithamini A, obalulekile ukuze ubone kahle
  • Isekela impilo yamehlo futhi ilola ukubona
  • Ivikela ezinkingeni zamehlo kanye nokulimala
• Yehlisa Ukucindezeleka
  • Inezinto eziphumuzayo, ezilwa nokukhathazeka
  • Yehlisa ama-hormone okucindezeleka emzimbeni
  • Ikhuthaza ukuzola kanye nokuphila kahle kwengqondo
• Izuza Isikhumba Nezinwele
  • Ama-Antioxidants alwa nokulimala kwesikhumba okubangela ukuguga
  • Ama-antibacterial compounds aphatha izinkinga zesikhumba nesikhumba
  • Ikhuthaza ukukhula kwezinwele zezinwele eziqinile, ezinempilo
• Isiza Ukuqeda Isifo Sohudo
  • Inezindawo ezilwa namagciwane ezikwazi ukwelapha isifo sohudo
  • Ikhulula amajaqamba esiswini kanye nokugeleza kwamathumbu okuxegayo
  • Ibuyisela amagciwane amahle emathunjini
• Yehlisa I-Cholesterol
  • Yehlisa amazinga e-cholesterol "embi" ye-LDL
  • Yenyusa amazinga e-cholesterol "enhle" ye-HDL
  • Ithuthukisa iphrofayili ye-cholesterol nempilo yenhliziyo

Ngokufanayo naleyo yesithelo sikagwava, ezinye izinzuzo ezivamile zihlanganisa:

• Ithuthukisa Ukugaya
  • Iqukethe ama-antibacterial compounds ukukhuthaza impilo yamathumbu
  • Iphezulu ku-fiber ukusekela ukugaya okunempilo nokuhamba kwamathumbu
  • Ikhulula ukuqunjelwa futhi igcine ukugaya ukudla njalo
• Ilawula Ushukela Wegazi
  • Isiza ukuzinzisa amazinga kashukela egazini
  • Ivimbela ukukhuphuka koshukela wegazi ngemva kokudla
  • Iwusizo kwabanesifo sikashukela ukuphatha ushukela wegazi
• Ikhuthaza Ukungavikeleki Emzimbeni
  • Umthombo omuhle kakhulu we-vitamin C eqinisa amasosha omzimba
  • Igcwele ama-antioxidants asiza amasosha omzimba ngokuwasekela
  • Isiza ohlelweni lokukhiqiza amangqamuzana amhlophe egazi asiza ukulwa nezifo
• Ingase Yehlise Ingozi Yomdlavuza
  • Icebile kuma-antioxidants anciphisa ama-radicals mahhala alimaza amaseli
  • Kungase kusize ekuvikeleni emakhazeni athile
  • Ucwaningo lwamashubhu okuhlola lubonisa okukhishwe kukagwava kuvimbela ukukhula kwamangqamuzana omdlavuza
• Ukwehla kwesisindo sengculazi
  • Ithuthukisa imetabolism ukuthuthukisa ukushiswa kwamafutha
  • Icindezela isifiso sokudla nokudla ngokweqile
  • Isekela imizamo yokulawula isisindo
• Yehlisa Izinhlungu Zokuya esikhathini
  • Inezinto ezidambisa izinhlungu futhi ezipholisayo
  • Yehlisa ama-cramps nokungakhululeki phakathi nezikhathi
  • Kwenza izimpawu zokuya esikhathini zilawuleke

Izinzuzo Ze-Guava Ishiya Itiye

Imiyalo yokwenza nokusebenzisa itiye leqabunga likagwava ezindabeni zokugaya ukudla:

• Izinzuzo Zezempilo Ezifana Netiye Elihlaza: Itiye leqabunga le-guava libhekwa njengenzuzo futhi lifana netiye eliluhlaza ezinzuzweni zalo zezempilo kanye nezakhiwo ze-Ayurvedic.
• Ukukhululeka Ezinkingeni Zokugaya: Kungasiza ikakhulukazi ekudambiseni izimpawu ezifana ubuhlungu besisu kanye nendle enamanzi.
• Indlela Yokulungiselela:
  • Engeza amaqabunga amagwava emanzini abilayo.
  • Bilisa ingxube cishe imizuzu engama-20.
  • Khafa itiye bese uliyeka lipholile cishe imizuzu emi-5.
• Izincomo zokusetshenziswa:
  • Sebenzisa itiye esiswini esingenalutho ukuze usebenze kahle.
  • Qinisekisa ukuthi itiye lisivivi ngaphambi kokuliphuza.
• Izinzuzo Ezilindelwe:
  • Ukulandela lezi zinyathelo ngokucophelela kungase kunikeze ukukhululeka okusheshayo ekuphathekeni kabi kokugaya ukudla.

Izindlela zokudla i-Guava

I-Guava ingajatshulelwa ngezindlela ezihlukahlukene ezimnandi:

• Okusha Nokuphelele: Vele ugeze futhi udle ugwayi wonke, ulume kuwo njenge-apula. Qinisekisa ukususa imbewu uma uthanda.
• I-Guava Salad: Sika noma udayisi igwava bese uyixuba nezinye izithelo ezifana nephayinaphu, umango, noma izithelo ezisawolintshi. Engeza i-chaat masala noma i-drizzle yoju ukuze uthole ukunambitheka okwengeziwe.
• Ijusi yeGuava: Hlanganisa ugwava ngamanzi noma ubisi, cwenga uma uthanda, bese ushubisa ngoju noma ushukela ukuze uthole ijusi eqabulayo.
• I-Guava Smoothie: Hlanganisa ne-guava iyogathi noma ubisi, engeza ubhanana noma amajikijolo ukuze uthole ukunambitheka okwengeziwe, futhi ujabulele i-smoothie enokhilimu.
• I-Guava Salsa: Gweba i-guava ibe yizicucu ezincane bese uxuba notamatisi, u-anyanisi, i-cilantro, ijusi ye-lime, kanye nosawoti omncane we-salsa enezithelo.
• I-Guava Jam noma i-Jelly: Pheka u-pulp we-guava ngoshukela kanye nejusi kalamula kuze kube yilapho uqina ukwenza ujamu wasekhaya noma ijeli.
• I-guava Desserts: Sebenzisa i-guava kuma-dessert afana nophaya, ama-tarts, noma amakhekhe ukuze uthole i-twist ye-tropical.
• I-Guava Chutney: Pheka i-guava ngezinongo, uviniga, noshukela ukuze wenze i-chutney enomnandi ehambisana kahle nenyama noma ushizi.
• I-Guava Ice Cream: Hlanganisa i-guava nokhilimu, ushukela, ne-vanilla essence, bese ufaka u-ayisikhilimu ukuze uthole ukudla okushisayo.
• I-Guava Snacks Eyomile: Sika ugwava ube mncane futhi uyomise kumshini wokukhipha amanzi emzimbeni noma kuhhavini ukuze uthole ukudla okulula okuhlafunwayo, okunomsoco.

Amaqiniso ajwayelekile mayelana ne-Guava

I-Guava yaziwa ngezakhiwo zayo zokwelapha futhi inenzuzo ezindabeni ezihlukahlukene zezempilo ezifana nesifo sohudo nomfutho wegazi ophakeme. Nawa amaqiniso abalulekile mayelana negwava:

• Izihlahla zikagwava ngokuvamile zikhula zibe amafidi angu-20 ubude.
• I-guava ikhiqiza izimbali ezimhlophe.
• Izihlahla zikagwava ziqala ukuthela izithelo eminyakeni emi-2 kuya kweyisi-8 ngemva kokutshala, zithela izithelo kabili ngonyaka.
• Isithelo sikagwava siqukethe imbewu encane ephakathi kuka-100 kuya ku-500, nakuba ezinye izinhlobo zingenambewu.
• I-guava inothe kakhulu ngamavithamini C, A, no-E.
• I-guava iyisithelo esikhulu, kuthiwa inovithamini C ophindwe kane kunamawolintshi, amaprotheni nefayibha ephindwe kathathu kunophayinaphu, nangaphezulu. i-potassium kunobhanana.
• Amaqabunga e-guava asetshenziswa embonini yendwangu njengodayi wemvelo omnyama.
• Izihlahla zikagwava ziphila okungenani iminyaka engama-40.
• I-Guava ibhekwa njengenzuzo ekunciphiseni isisindo.

Isiphetho

Sengiphetha, amagwava ayizithelo zasezindaweni ezishisayo ezinomsoco kakhulu ezinikeza uxhaxha lwezinzuzo zezempilo nobuhle. Kokubili isithelo sikagwava namaqabunga kunikeza ama-antioxidants, i-fibre, amavithamini, amaminerali, kanye nezakhiwo ezilwa namagciwane aqinisa amandla omzimba, alawule ushukela egazini, athuthukise ukugaya kanye nempilo yenhliziyo, akhuthaze ukwehla kwesisindo, nokunye. Ukwengeza i-guava ekudleni kwakho noma ukusebenzisa amaqabunga e-guava kungakusiza ubukeke futhi uzizwe ungcono kakhulu.

UDkt uNksz Sunitha

Udokotela Wezokudla

CARE Hospitals, Musheerabad, Hyderabad