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E tlameha ho shebella

Se ke oa Lahleha

Lapeng Bophelo bo botle Phepo e nepahetseng Nutrition oi-Amritha K Ka Amritha K. ka Mots'eanong 13, 2019

E makukuno, e lero, e hloekile ebile e phetse hantle - ana ke a mang a mantsoe ao motho a ka a sebelisang ho hlalosa likomkomere! Li ka jeoa e le seneke, tsa ekeletsoa lisalateng tsa hau kapa ka sandwich kapa tsa eketsoa ho li-smoothies tsa hau. Likomkomere li phetse hantle haholo ebile lia khatholla, li na le metsi a mangata mme li ka fana ka melemo e makatsang ho batho ba batlang ho theola boima ba 'mele. ^[1] .

'Nete e monate, na u ne u tseba hore likomkomere ha e le hantle ke litholoana eseng meroho. Tholoana ena ea meroho ea litholoana e thusa ho felisa chefo e tsoang 'meleng le ho ntlafatsa bophelo ba hau ka kakaretso haholo. Komokomoro ke ea lelapa le le leng la squash, mokopu le mahapu 'me e na le liperesente tse 95 tsa metsi tse thusang ho o boloka o na le metsi ^[pedi] .

Tsamaisetsa tlase ho lekola likomkomere tse khahlisang tse ka bang le 'mele oa hau haeba li jeoa letsatsi le letsatsi.

Boleng ba phepo e nepahetseng ea likomkomere

Li-gramme tsa 100 tsa tholoana ea meroho e makatsang e na le likhalori tse 16 matla, mafura a 0.5 g, mafura a 0.11 g, 0.65 g protein, 0,027 mg thiamine, 0.033 mg riboflavin, 0.098 mg niacin, 0.259 mg pantothenic acid, 0.04 mg vithamine B6, 0.079 mg mankanese le 0,2 mg zinki ^[3] .

Limatlafatsi tse setseng tse teng likomkomere ke tse latelang:

3,63 g, lik'habohaedreite
1,67 g tsoekere
95.23 g metsi
1.3 mcg fluoride
7 mcg folate
2.8 mg vithamine ea C
Vithamine K ea 16.4 mcg
16 mg ea calcium
13 mg, magnesium
Phosphorus ea 24 mg
147 mg potasiamo
2 mg ea sodium

Melemo ea bophelo bo botle ba likomkomere

E tletse limatlafatsi tse kang Vitamin K, Vitamin B, koporo, potasiamo, Vithamine C le mankanese, likomkomere tse jang li thusa ho qoba khaello ea limatlafatsi le ho fokotsa menyetla ea mafu a sa foleng ka lebaka la boteng ba li-polyphenol le metsoako e ikhethang ^[4] , ^[5] , ^[6] , ^[7] , ^[8] .

1. E fokotsa khatello ea maikutlo

Likomkomere li na le livithamini tse ngata, haholo-holo vithamine B e nang le vithamine B1, vithamine B5 le vithamine B7. Li-vithamine tsena li sebetsa 'moho ho khatholla tsamaiso ea hau ea methapo mme li thusa ho fana ka phomolo tlhaselong ea letsoalo le khatello ea maikutlo e bakoang ke khatello ea maikutlo.

2. Laola boima ba 'mele

Likomkomere li fetohile tholoana e hlokahalang ho eketsa moralo oa hau oa ho theola boima ba 'mele. U hloka ho hopola hore ke ho ja likomkomere feela ho ke keng ha thusa ho theola boima ba 'mele. Leha ho le joalo, ho ja likomkomere hoa thusa kaha ha e khothaletse ho nona kapa ho u sitisa ho ja lijo tse se nang phepo.

3. E ntlafatsa bophelo bo botle ba boko

Likomkomere li na le flavonoid e khahlanong le ho ruruha e ntle haholo ho khothalletseng bophelo bo botle ba boko. Thuso ea flavonoid e matlafatsa khokahano ea li-neuron tsa hau, ka tsela eo e ntlafatsa tsebo ea hau. E ke ke ea thusa feela ho hlokomela mohopolo oa hau empa hape e tla sireletsa lisele tsa methapo tšenyo e amanang le lilemo.

4. E ntlafatsa tšilo ea lijo

Likomkomere li na le fiber e ngata e qhibilihang le metsi. Qala tloaelo e ntle ka ho eketsa likomkomere ka salate ea hau ka peo ea sesame le asene ea apole. Sena se nepahetse bakeng sa sistimi ea hau ea tšilo ea lijo kaha e thusa ho thibela reflux ea asiti. Likomkomere le tsona li tla thusa ho fokotsa maemo a pH ka mpeng hape li tla thusa ho loants'a ho sokela.

5. E sireletsa bophelo bo botle ba pelo

Likomkomere li na le potasiamo e ngata, e ntle haholo ho laoleng khatello ea mali. Potasiamo e sebetsa e le elektrolyte e thusang ho laola mesebetsi ea lisele. E boetse e thusa ho hlokomela tsamaiso ea methapo, mesifa ea mesifa le mesebetsi ea pelo. Hape, litlheferetsi tse likomkomere li thusa ho thibela kholo ea k'holeseterole methapong le ho thibela methapo ea mali.

6. E ntlafatsa tsamaiso ea mala

O mong oa melemo e meholo ea tšebeliso ea likomkomere khafetsa ke hore e thusa ho ts'ehetsa ho tsamaea ha mala kamehla. E na le metsi a mangata a nang le fiber, likomkomere li thusa ho ntlafatsa botsitso ba setulo, ho thibela ho patoa le ho thusa ho boloka tloaelo. E ka thusa ho eketsa makhetlo a ho tsamaea ha mala ha o ntse o fepa libaktheria tse molemo tsa mala ^[9] .

7. E tlosa chefo

Likomkomere li na le metsi a mangata, e leng se etsang hore e be pheko ea tlholeho ho sebetsana le ho felloa ke metsi 'meleng kapa mokhathala. Ka mokhoa o ts'oanang, thepa ena ea phepo ea likomkomere e etsa hore e be molemo ho tlosa chefo e sa batleheng e teng 'meleng oa hau.

8. Ho fokotsa kotsi ea mofetše

E ruile li-antioxidants tse thusang ho thibela oxidation e hlahisang li-radicals tsa mahala tse ka lebisang mefuteng e mengata ea bokuli bo sa foleng, likomkomere li ka suptjoa e le tse molemo ho thibela ho qala ha mofetše. Thepa e tlosang chefo hammoho le thepa ea antioxidant ea likomkomere e loana le lisele tse kholo tse teng 'meleng oa hau.

9. Ntlafatsa bophelo ba liphio

O mong oa melemo e meng e meholo ea ho ja likomkomere khafetsa ke hore e thusa ho theola maemo a esiti ea uric tsamaisong ea hau, ka hona e boloka liphio tsa hau li le maemong a matle. E boetse e nkuoa e le pheko ea tlholeho ea ho hloekisa liphio, kaha e tsoa litšila ebe e qhala majoe a liphio tse nyane.

10. Folisa seso sa ka mpeng

Melemo ea ho ja likomkomere e tebile haholo tsamaisong. Ha ho tluoa liso tsa ka maleng, thepa e pholileng ea likomkomere e etsa mosebetsi o motle haholo. Bokhopo ba likomkomere bo thusa ho folisa liso tsa ka maleng. Ho fihlela likhalase tse peli tsa lero la likomkomere li ka jeoa letsatsi le leng le le leng ho fumana phomolo ^[10] .

11. E laola khatello ea mali

E tletse fiber, potasiamo le magnesium likomkomere li fumane botumo ba ho thusa haholo ho boloka khatello ea mali e le taolong. Ekaba khatello e phahameng ea mali kapa khatello e tlase ea mali, likomkomere tse pholileng li na le molemo maemong ana ka bobeli ^{[leshome le motso o mong]} .

Li-Recipes tse phetseng hantle tsa likomkomere

1. Likomkomere, tamati le avocado salate]

Lisebelisoa ^[12]

2 tablespoons oli ea mohloaare e sa tsoaloang moroetsana
1 teaspoon khase ea lamunu
& letsoai la teaspoon le frac12
& mahe a linotsi a teaspoon a frac12
& frac12 teaspoon phofo e batang
Likomkomere tse 1 tse kholo, tse khethiloeng
1 kopi ea tamati ea ciliegia, halofo
1 avocado e butsoitseng, halved, pitted and chopped

Litsela

Oli ea whisk, asene, khase ea lamunu, letsoai, mahe a linotši le phofo e batang ka sekotlolo se seholo.
Kenya likomkomere 'me u akhote ka bonolo.
Koahela 'me u tsamaee metsing metsotso e 15.
Eketsa litamati le avocado.
Kopanya le ho sebeletsa.

2. Watermelon likomkomere slushie

Lisebelisoa

Likopi tse 5 tsa likhabe tsa mahapu tse hoamisitsoeng
1 kopi e khethiloeng e hloekileng likomkomere
lero la lilaka tse 2
& frac12 senoelo sa metsi a batang

Litsela

Kopanya metsoako eohle ho fihlela e boreleli.
Haeba motsoako o sa bokane, eketsa metsi a mangata.

3. Litholoana le likomkomere lia monate

Lisebelisoa

& frac34 senoelo se entsoeng ka likarolo tse entsoeng ka lamunu
1 kopi e entsoeng ka fragole e ncha
& frac12 senoelo se khethiloeng likomkomere
& frac14 senoelo se entsoeng ka eiee e khubelu
Khabapo e 1 e entsoeng ka cilantro e ncha
1 teaspoon lime zest
2 tablespoons lero la lime
1 tablespoon lero la lamunu
1 teaspoon mahe a linotši
& frac12 teaspoon letsoai la kosher

Litsela

Kopanya fragole, likarolo tsa lamunu, likomkomere, onion, cilantro, khama ea kalaka, lero la kalaka, lero la lamunu, mahe a linotši le letsoai ka sekotlolo se bohareng.
E ke e lule metsotso e 10.
Sebeletsa hang-hang.

Litla-morao

Cucumber e na le chefo e joalo ka cucurbitacins le tetracyclic triterpenoids e ka amang bophelo ba hau hampe ^[13] .
Litholoana tse ngata tse nang le metsi li ka u siea u felloa ke metsi ka lebaka la boteng ba cucurbitacin.
Litaba tse ngata tsa vithamine C li ka sebetsa e le pro-oxidant.
E ka baka sinusitis ^[14] .
Sebopeho sa diuretic sa meroho ena se tla baka ho rota khafetsa.
Likomkomere ke mehloli e metle ea fiber, ka hona ts'ebeliso e sa laoleheng e ka u siea u ruruhile ^{[leshome le metso e mehlano]} .

Litšupiso tsa infographic ^[16] ^[17] ^[18] ^[19] ^{[mashome a mabeli]} ^{[mashome a mabeli a motso o le mong]} ^[22]

Sheba Litšupiso tsa Sengoloa

[1]Hord, N. G., Tang, Y., & Bryan, N. S. (2009). Mehloli ea lijo ea li-nitrate le li-nitrite: maemo a 'mele bakeng sa melemo e ka bang teng bophelo bo botle Koranta ea Amerika ea phepo e nepahetseng ea bongaka, 90 (1), 1-10.
[pedi]Slavin, J. L., & Lloyd, B. (2012). Melemo ea bophelo bo botle ea litholoana le meroho Khatelo-pele ea phepo e nepahetseng, 3 (4), 506-516.
[3]Murad, H., & Nyc, M. A. (2016). Ho lekola melemo e ka bang teng ea likomkomere bakeng sa ntlafatso ea bophelo bo botle le tlhokomelo ea letlalo. J Aging Res Clin Practice, 5 (3), 139-141.
[4]Pangestuti, R., & Arifin, Z. (2018). Melemo ea kalafo le bophelo bo botle ba likomkomere tse sebetsang tsa leoatleng. Journal ea meriana ea setso le e tlatselletsang, 8 (3), 341-351.
[5]Roggatz, C., González-Wangüemert, M., Pereira, H., Vizetto-Duarte, C., Rodrigues, M. J., Barreira, L., ... & Custódio, L. (2018). Ha u sheba ka lekhetlo la pele limatlafatsi tsa likomkomere tsa leoatleng Parastichopus regalis e tsoang Leoatleng la Mediterranean (SE Spain), Patlisiso ea lihlahisoa tsa tlhaho, 32 (1), 116-120.
[6]Siahaan, E., Pangestuti, R., Munandar, H., & Kim, S. K. (2017). Li-cosmeceuticals thepa ea likomkomere tsa leoatle: Litebello le litloaelo Litlolo, 4 (3), 26.
[7]Muruganantham, N., Solomon, S., & Senthamilselvi, M. M. (2016). Ketsahalo ea Anticancer ea lipalesa tsa Cucumissativus (Likomkomere) khahlanong le Kankere ea Sebete sa Batho. International Journal of Pharmaceutical and Clinical Research, 8 (1), 39-41.
[8]Zieliński, H., Surma, M., & Zielińska, D. (2017). Likomkomere tse sa lomosoang ka tlhaho. Lijo tse sa lomosoang tsa Thibelo ea Bophelo le Mafu (maq. 503-516). Taba ea borutehi.
[9]Chakraborty, R., & Roy, S. (2018). Ho lekola mefuta-futa le melemo e amanang le eona ea bophelo bo botle ba likhekhe tsa setso tse tsoang Himalaya le libaka tse haufi le maralla tsa Indian subcontinent. Journal of science science le technology, 55 (5), 1599-1613.
[10]Janakiram, N., Mohammed, A., & Rao, C. (2015). Likomkomere tsa leoatleng metabolites e le li-anti-cancer tse matla. Lithethefatsi tsa metsing, 13 (5), 2909-2923.
[leshome le motso o mong]Shi, S., Feng, W., Hu, S., Liang, S., An, N., & Mao, Y. (2016). Lik'hemik'hale tsa bioactive tsa likomkomere tsa leoatle le litlamorao tsa tsona tsa kalafo Koranta ea China ea thuto ea maoatle le limnology, 34 (3), 549-558.
[12]Adeoye, I. B., & Balogun, O. L. (2016). Melemo le katleho ea tlhahiso ea likomkomere har'a lihoai tse nyane seterekeng sa Oyo, Nigeria Journal ea Saense ea Temo, 61 (4), 387-398.
[13]Melvin, R. (2019, Mots'eanong 32). Likomkomere diresepe. EatingWell [poso ea Blog]. E khutlisitsoe ho, http://www.eatingwell.com/recipe/272729/fruit-cucumber-relish/
[14]Manan, WZ W., Mahalingam, S. R., Arshad, K., Bukhari, S. I., & Ming, L. C. (2016). Polokeho le katleho ea likomkomere tsa leoatleng tse nang le lihlahisoa Li-Archives of Pharmacy Practice, 7 (5), 48.
[leshome le metso e mehlano]Oboh, G., Ademiluyi, A. O., Ogunsuyi, O. B., Oyeleye, S. I., Dada, A. F., & Boligon, A. A. (2017). Lihlahisoa tsa k'habeche le likomkomere li bontšitse anticholinesterase, antimonoamine oxidase le antioxidant. Journal ea lijo tsa biochemistry, 41 (3), e12358.
[16]https://www.pngkey.com/download/u2e6t4q8a9a9o0r5_veg-spring-rolls-veg-spring-rolls-png/
[17]https://www.pngkey.com/detail/u2e6q8i1i1w7o0i1_mini-pops-ice-cream-bar/
[18]https://www.pngarts.com/explore/64177
[19]https://peoplepng.com/cucumber-png-picture/173441/free-vector
[mashome a mabeli]http://pngimg.com/imgs/food/sushi/
[mashome a mabeli a motso o le mong]https://www.truvia.co.uk/recipes/cucumber-salad
[22]https://pngtree.com/freepng/fungus-cucumber-soup_2202953.html