Izithelo zimnandi, zigcwele izakhamzimba kanye Antioxidants, ngakho-ke, yenza ukudla okulula okuphelele. Kodwa ezinye izithelo zingaba noshukela omningi, futhi ochwepheshe basikisela ukuthi zidliwe ngokusesilinganisweni - kodwa ngenhlanhla, amagwava aweli kuleso sigaba. Naphezu kwalokho, guava "imvamisa ukushaywa indiva yithi futhi akekho okubheka njengenketho yezithelo ezinempilo", kubhala uMac Singh, isazi sezokudla, ku-Instagram enezela ukuthi abantu nabo bashintshela "kwizithelo ezikhazimulayo ezifana i-avocados, amajikijolo, amajikijolo aluhlaza okwesibhakabhaka, njll. ecabanga ukuthi ayizithelo ezinhle kakhulu ezivela eNtshonalanga ezingazinaki izithelo zethu ezinhle kakhulu zedesi.”

Ekwabelana ngephrofayili ye-amrood yokudla okunomsoco, wanezela, "Ama-guava angenye yezidlo ezingcono kakhulu zokunciphisa isisindo ngama-calories angu-37 kuphela esithelweni ngasinye kanye namaphesenti angu-12 e-fiber enconyiwe yansuku zonke. Ngokungafani nokunye ukudla okulula okugaywe okunekhalori ephansi, kungokwemvelo futhi kugcwele amavithamini namaminerali. Uzoshaqeka ukwazi ukuthi ugwava unovithamini C hhayi nje kahlanu kunowolintshi. uvithamini C, ugwava unezinzuzo ezihlukahlukene ezingathuthukisa impilo yakho.”

Izinzuzo zezempilo zikagwava

U-Singh wabelane ngezinzuzo zezempilo ze-guava kanje:

1. Isiza ekunciphiseni isisindo: I-guava encane ingaba nama-Kcals angu-30-60 nje anenani eliphezulu kakhulu le-fiber namaminerali okwenza kube ukudla okulula okuhambisana nendlala yakho.

2. Isiza ekudambiseni ubuhlungu ngesikhathi sokuya esikhathini: Yebo, ukuba nogwava phakathi nemijikelezo yakho yokuya esikhathini kungakhulula amajaqamba uma usetshenziswa nsuku zonke phakathi nezikhathi.

3. Isiza ekwehliseni amazinga kashukela egazini: Njengoba ugwava unothe nge-fiber, wehlisa i-insulin emzimbeni wakho futhi alivumeli izinga likashukela egazini lakho likhuphuke ngokuzumayo.

4. Ilungele inhliziyo yakho: I-Guava igcwele ama-antioxidants, i-potassium ne-fiber esiza ekwehliseni i-cholesterol ye-LDL ngaleyo ndlela yehlisa amathuba okushaywa unhlangothi noma ingozi yezifo zenhliziyo.

5. Isixazululo sakho sokuqunjelwa: Ukudla amagwava amaningi kungase kusize ukunyakaza kwamathumbu okunempilo futhi kukusize ugweme ukuqunjelwa.

Nokho, “qiniseka ukuthi awudli ijusi yegwava/noma ijusi ye-tetra egameni likagwava njengoba ingase icutshungulwe kakhulu futhi ilayishwe ngoshukela omningi nezivimbelakuvunda,” waxwayisa, wengeza ngokuthi amagwava angengezwa ku-chaat, isaladi njll.

Ukwengeza, u-Kajal Aggarwal, isazi sezokudla kanye nesazi sokudla okunempilo komtholampilo uthe amagwava angaba yisithelo esihle ongasifaka ekudleni kokulahlekelwa isisindo ngoba anama-kilojoule aphansi kanye ne-fiber ephezulu, engakusiza uzizwe ugcwele isikhathi eside futhi uvimbele ukudla ngokweqile, njengoba wabelane ngephrofayili yokondleka kwe-guava:

Ama-calories: Igwava elilodwa eliphakathi nendawo liqukethe cishe amakhalori angama-60
Amakhabhohayidrethi: I-Guava ingumthombo omuhle wamacarbohydrates, ihlinzeka cishe ngamagremu angama-24 ngesithelo ngasinye.
Isikhunta: I-Guava ine-fiber eningi kakhulu, nesithelo esiphakathi nendawo esinikeza cishe amagremu angu-3-4 wefayibha.
Amaprotheni: I-guava iqukethe inani elincane lamaprotheni, ehlinzeka cishe amagremu angu-2.5 ngesithelo ngasinye.
Fat: I-Guava isithelo esinamafutha aphansi, esingaphansi kwegremu elilodwa lamafutha ngokuphakelwa ngakunye.
Amavithamini: I-Guava iwumthombo omuhle kakhulu kavithamini C, nesithelo esimaphakathi esinikeza ngaphezu kuka-200% wokudla okunconyiwe kwansuku zonke. I-Guava iqukethe novithamini A, uvithamini B6, novithamini K.
Amaminerali: I-Guava iwumthombo omuhle we-potassium, nesithelo esimaphakathi esinikeza cishe ama-milligrams angu-400. Futhi iqukethe amanani amancane e-calcium, i-magnesium, nensimbi.

"Sekukonke, ugwava uyisithelo esiminyene somsoco esihlinzeka ngezinhlobonhlobo zamavithamini abalulekile, amaminerali, kanye ne-fiber kuyilapho futhi enamakhalori namafutha amancane," etshela i-indianexpress.com.

Kungani i-guava ibhekwa njenge-superfood?

Ekhuluma ne-indianexpress.com, uDkt G Sushma - Consultant - Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad, uthe: "I-Guava, i-superfood, inothile ngama-antioxidants, i-iron, i-calcium ne-vitamin C. Eqinisweni, iqukethe i-vitamin C ephindwe kane kunamawolintshi, yingakho ithole isihloko sokubizwa ngokuthi i-superfruit".

Ama-Guavas wokulahlekelwa isisindo

I-Guava, enama-kilojoule aphansi futhi igcwele i-fiber, isiza ukubambezela ukugaya futhi iphinde ibangele umuzwa wokugcwala. “Lapho uzizwa usuthi, ekugcineni uyokugwema ukudla ukudla okunama-calorie amaningi okuzokusiza ekugcineni ekunciphiseni isisindo,” kusho uDkt G Sushma.

“Ngaphandle kokusiza ekwehliseni isisindo, amagwava abuye alungele abantu abanesifo sikashukela noma abasengcupheni yokuba nesifo sikashukela ngoba uyasiza ekwehliseni amazinga kashukela futhi iyinhle kakhulu empilweni yenhliziyo njengoba inamazinga aphezulu e-antioxidants, amavithamini kanye ne-potassium,” wengeza.

Ingabe isithelo sifanele bonke; futhi iyiphi indlela engcono nesikhathi sokuyisebenzisa?

Eqokomisa ukuthi ugwava ngokuvamile ubhekwa njengophephile futhi ofanele ukusetshenziswa abantu abaningi, u-Aggarwal wengeze ngokuthi abanye abantu bangase babe nokungezwani komzimba noma bangezwani ne-guava noma izingxenye zayo, njengembewu, isikhumba, noma i-pulp. "Ngaphezu kwalokho, ukusetshenziswa ngokweqile kwegwava kungase kubangele izinkinga zokugaya ukudla, ezifana nesifo sohudo noma isisu, ngenxa yokuqukethwe kwe-fiber ephezulu," eqhubeka, encoma ukubonisana nochwepheshe bezempilo ngaphambi kokwenza noma yiziphi izinguquko ezibalulekile ekudleni kwakho, ikakhulukazi uma unezimo zempilo eziyisisekelo noma ukukhathazeka mayelana nokungezwani nokudla noma ukungezwani komzimba.

“Ngokuphathelene nesikhathi, ugwava ungadliwa noma nini ngosuku, kodwa uvame ukudliwa njengesidlo sasekuseni noma njengesidlo sasekuseni.Uwumthombo omkhulu wamavithamini namaminerali, ahlanganisa uvithamini C, i-potassium, ne-fiber, okwenza kube ukukhetha okunempilo kunoma yikuphi ukudla noma ukudla okulula,” kuphetha yena.

Isixhumanisi Esiyisethenjwa

https://indianexpress.com/article/lifestyle/health/superfood-guava-weight-loss-8544072/