I-papaya iyisizinda samandla se-antioxidant futhi, ngenxa yalokho, kufanele nakanjani ifakwe ekudleni. Lesi sithelo esithobekile saziwa ngokuthi sinezinto ezilwa nomdlavuza (i-lycopene kupapaya inganciphisa ingozi yomdlavuza), sisize ukugaya, sivikele inhliziyo, sithuthukise imiphumela ye-cholesterol enhle, elungele isikhumba sakho futhi singase futhi sikunikeze isivikelo esithile ekushisweni yilanga. Ukwengeza, uma udla, i-papaya ingaba ukudla okulula okufanelekile njengoba inama-kilojoule aphansi kanye ne-fiber ephezulu.

Ngakho-ke, ake sihlole iphrofayili ekhangayo enomsoco yama-papaya.

Iphrofayili yokondleka kwe-papaya eyodwa

Iphrofayili yokudla okunomsoco ye-papaya eyodwa yosayizi ophakathi (cishe amagremu angu-152) ngokuvamile ihlanganisa okulandelayo:

Amakhalori: 60
Ama-carbohydrate - amagremu angama-15
I-fiber: 3 amagremu
Amaprotheni: 1 igremu
Amafutha: 0 amagremu
- I-Vitamin C: I-157% yokudla okunconyiwe kwansuku zonke (RDI)
- I-Vitamin A: 33% we-RDI
- I-Folate: i-14% ye-RDI
- I-Potassium: 11% we-RDI

Izinzuzo zezempilo zePapaya

Ekhuluma ne-indianexpress.com, uSameena Ansari, Isazi Sezokudla Esiphezulu Nezokudla, Izibhedlela ze-CARE, i-Hi-Tec City, i-Hyderabad wabelane ngezinzuzo zezempilo ze-papaya:

1. Inomsoco: Awumthombo omuhle wamavithamini A no-C, i-folate, ne-potassium.

2. Impilo yokugaya ukudla: I-enzyme ye-papain e-papaya ingasiza ekugayeni ukudla futhi inciphise ukuqunjelwa.

3. Izici ze-Antioxidant: I-papayas iqukethe ama-antioxidants asiza ukunciphisa ukucindezeleka okwenziwe nge-oxidative nokuvuvukala emzimbeni.

4. Ukwesekwa kwamasosha omzimba: Ivithamini C eningi kuma-papaya isekela ukusebenza kwamasosha omzimba.

5. Impilo yamehlo: Ukuba khona kukavithamini A namanye ama-antioxidants kunomthelela empilweni enhle yamehlo.

6. Impilo yesikhumba: Ama-antioxidant kanye novithamini C kuma-papaya kungakhuthaza isikhumba esinempilo kanye nokuphola kwesilonda.

I-papaya yokulahlekelwa isisindo

I-papaya ingaba isengezo esihle ekudleni kwakho kokulahlekelwa isisindo ngenxa yekhalori ephansi kanye nokuqukethwe kwe-fiber ephezulu. "I-fiber isiza ukukhuthaza umuzwa wokugcwala, unciphisa amathuba okudla ngokweqile. Ukwengeza, i-papaya iqukethe i-enzyme ebizwa ngokuthi i-papain, esiza ekugayeni futhi ingase ibe nomthelela ekwenzeni umzimba onempilo, "kuchaza u-Ansari.

Ingabe abanesifo sikashukela bangadla i-papaya?

Iziguli ezinesifo sikashukela akudingekile ukuba ziyeke ngokuphelele ukudla i-papaya, kodwa kubalulekile ukuqapha amazinga kashukela egazini futhi uqinisekise ukuthi isithelo sidliwa ngokulinganisela njengengxenye yokudla okunomsoco. "Ezigulini ezinesifo sikashukela, ngokuvamile kuphephile ukudla i-papaya ngokulinganisela. Njenganoma yisiphi isithelo, ukulawulwa kwengxenye kubalulekile ngenxa yoshukela wemvelo okhona esithelweni. Kuyatuseka ukuthi abanesifo sikashukela babonisane nochwepheshe bezempilo noma i-dietitian ebhalisiwe ukuze banqume inani elifanele le-papaya okufanele lifakwe ekudleni kwabo, "kusho u-Ansari.

Ingabe i-papaya iphephile kwabesifazane abakhulelwe?

Ukudla i-papaya evuthiwe ngokuvamile kubhekwa njengokuphephile kwabesifazane abakhulelwe. “Nokho, kuhle ukuba abesifazane abakhulelwe babonisane nomhlinzeki wabo wezempilo ngaphambi kokwenza noma yiziphi izinguquko ezibalulekile zokudla noma ukufaka ukudla okusha ekudleni kwabo,” kusikisela u-Ansari.

Izinto okufanele uzikhumbule

Ngezansi izinto ezimbalwa okufanele uzikhumbule ngenkathi udla i-papaya, ngokusho kuka-Ansari:

- I-Allergies: Abanye abantu bangase babe nokungezwani komzimba ne-papaya. Uma uhlangabezana nanoma yikuphi ukusabela okungekuhle ngemva kokudla i-papaya, yeka ukuwusebenzisa futhi ufune iseluleko sezokwelapha.

- Ukuvuthwa: Khetha ama-papaya avuthiwe ukuze uthole ukunambitheka okuphelele nokuqukethwe okunomsoco.

- Izibulala-zinambuzane: Uma kungenzeka, khetha ama-papayas we-organic ukuze unciphise ukuchayeka ezinambuzaneni.

- Ukusebenzisana: I-papaya iqukethe ama-enzyme angase ahlanganyele nemithi ethile, ikakhulukazi imithi yokunciphisa igazi. Uma uthatha noma yimiphi imithi, thintana nomhlinzeki wakho wokunakekelwa kwezempilo ukuze uqinisekise ukuthi akukho ukusebenzisana okungenzeka.