I-Dragon fruit, eyaziwa ngokwesayensi njenge-Hylocereus undatus kwaye eqhele ukubizwa ngokuba yi-pitaya, sisiqhamo setropikhi esibhiyozelwa ngenkangeleko yaso emangalisayo kunye neenzuzo ezininzi zempilo. Esi siqhamo sivela kumazwe aseMelika nakuMzantsi-mpuma we-Asia, sizuze ukuthandwa kwehlabathi jikelele, sithandwa ngencasa yaso ekhethekileyo kunye nesondlo esinomtsalane. Ngolusu lwalo lwangaphandle olupinki okanye olutyheli kunye nenyama enamachokoza equlethe imbewu encinci emnyama, idragon fruit ayongezi nje ukugqabhuka kombala kwipleyiti yakho kodwa ikwabonelela ngobutyebi beempawu ezikhuthaza impilo, nto leyo iyenza ibe yongezelelo oluxabisekileyo kukutya okunesondlo.
Ukwakhiwa kwesondlo se-dragon fruit
I-dragon fruit inika umxube owodwa wezondlo. Esi siqhamo sangaphandle sifika kwiindidi ezahlukeneyo, kubandakanywa iintlobo ezibomvu ezibomvu kunye nezimhlophe, nganye inesondlo sayo.
- IiCalories: I-Dragon fruit ineekhalori ezisezantsi kakhulu, nto leyo eyenza ibe lukhetho olufanelekileyo kwabo bafuna ukulawula ukutya kwabo kwekhalori. I-100-gram yokunikezelwa kwe-dragon fruit ngokuqhelekileyo inika malunga ne-60 calories.
- Iikhabhohayidrethi: Uninzi lweekhalori kwi dragon fruit ziphuma kwiicarbohydrates. I-100-gram yokuphakwa ingaba malunga ne-9 grams ye-carbohydrates. Nangona inecarbohydrates encinci, idragon fruit ibonelela ngomthombo olungileyo weswekile yendalo, nto leyo enegalelo kwincasa yayo eswiti.
- Ifiber yokutya: I-dragon fruit ngumthombo ogqwesileyo wefiber yokutya, eyimfuneko kwimpilo yokwetyisa. I-100-gram yokunikezelwa kwe-dragon fruit ingaba ne-1 gram yefiber. Ifayibha inceda ukukhuthaza ukuhamba kwamathumbu rhoqo, inqanda ukuqhinwa, kwaye ixhasa i-microbiome yamathumbu esempilweni.
- Iprotheyini: Nangona ingengomthombo obalulekileyo weprotheyini, i-dragon fruit iqulethe ixabiso elincinci. I-100-gram ukukhonza ngokuqhelekileyo inika malunga ne-1.2 grams yeprotheni. Nangona esi sixa sinokubonakala sincinci, yonke into inegalelo ekuhlangabezaneni neemfuno zakho zemihla ngemihla zeprotheyini.
- Amafutha: I-Dragon fruit inamafutha amancinci kakhulu, kwaye kukho amanani ambalwa kuphela akhoyo. I-100-gram ye-serving ingaba ne-0.4 grams yamafutha. Umxholo ophantsi wamafutha wenza i-dragon fruit ibe yinto efanelekileyo kwabo balandela ukutya okunamafutha aphantsi okanye bajonge ukunciphisa ukutya kwabo kwamafutha.
- Iivithamini kunye neeminerali: Isiqhamo se-dragon sityebile kwiivithamini ezininzi kunye neemaminerali, kuquka:
- I-Vitamin C: I-Dragon fruit ngumthombo obalaseleyo we-vitamin C, eyi-antioxidant enamandla exhasa ukusebenza komzimba, i-collagen synthesis, kunye nempilo yesikhumba. I-100-gram ekhonzayo inokubonelela malunga ne-3.9 milligrams ye-vitamin C, izalisekisa inxalenye yeemfuno zakho zemihla ngemihla.
- I-Vitamin B2 (i-Riboflavin): I-Dragon fruit iqulethe imilinganiselo emincinci ye-vitamin B2, eyaziwa ngokuba yi-riboflavin, edlala indima kwimetabolism yamandla kunye nokugcinwa kolusu olusempilweni. Ukuphakelwa kwe-100-gram kunokubonelela malunga ne-0.045 milligrams ye-riboflavin.
- I-Iron: I-dragon fruit ine-iron, iminerali eyimfuneko ekuveliseni i-hemoglobin kunye nokuthutha i-oxygen emzimbeni. I-100-gram ekhonzayo inokubonelela malunga ne-0.65 milligrams yentsimbi.
- I-Magnesium: I-dragon fruit ngumthombo olungileyo we-magnesium, ebandakanyeka kumakhulu eempendulo ze-biochemical emzimbeni, kuquka ukuveliswa kwamandla, ukusebenza kwemisipha, kunye nokubonakaliswa kwemithambo-luvo. I-100-gram ekhonzayo inokuquka malunga ne-60 milligrams ye-magnesium.
- I-calcium: Nangona ingengomthombo obalulekileyo we-calcium, i-dragon fruit ayinayo intwana yale minerali, eyimfuneko kwimpilo yamathambo kunye nokusebenza kwezihlunu. I-100-gram yokukhonza inokubonelela malunga ne-8 milligrams ye-calcium.
- I-Potassium: Isiqhamo se-Dragon sityebile kwi-potassium, i-electrolyte enceda ukulawula ukulingana kwamanzi, ukusebenza kwemithambo-luvo, kunye nokunqanda kwemisipha. I-100-gram ekhonzayo inokubonelela malunga ne-9 grams ye-potassium.
- I-Antioxidants: I-Dragon fruit iqulethe i-antioxidants eyahlukeneyo, kuquka i-betalains kunye ne-flavonoids, enceda ukuphazamisa iiradicals eziyingozi emzimbeni, ukunciphisa uxinzelelo lwe-oxidative, kunye nokukhusela kwizifo ezingapheliyo.
Iinzuzo zempilo zedragon fruit
I-Dragon fruit ayibonakali nje imangalisa ngemibala yayo eqaqambileyo kodwa ikwapakisha i-punch xa isiza kwizibonelelo zempilo. Ukusuka ekuxhaseni umsebenzi wokuzivikela komzimba ukuya ekukhuthazeni impilo yentliziyo, idragon fruit ibonelela ngothotho lweenzuzo kwimpilontle jikelele.
1. Umthombo ocebileyo we-antioxidants
I-dragon fruit igcwele i-antioxidants enamandla, kuquka i-vitamin C, i-betalains, kunye ne-flavonoids. Ezi antioxidants zinceda ekunciphiseni iiradicals zasimahla emzimbeni, ezinokukhokelela kuxinzelelo lwe-oxidative kunye nomonakalo kwiiseli. Ngokunciphisa uxinzelelo lwe-oxidative, i-dragon fruit inokunciphisa umngcipheko wezifo ezingapheliyo ezifana nesifo senhliziyo, umhlaza kunye nesifo seswekile.
2. Ixhasa ukusebenza komzimba
Ngenxa yobuninzi bevithamin C, idragon fruit inokomeleza amajoni omzimba kwaye incede umzimba ukuba ulwe nosulelo. I-Vitamin C ibalulekile ekuveliseni iiseli ezimhlophe zegazi, ezibaluleke kakhulu kukhuselo lomzimba. Ukusetyenziswa rhoqo kwe-dragon fruit kunganceda ukunciphisa ubude kunye nobungqongqo bezigulo eziqhelekileyo ezifana nengqele kunye nomkhuhlane.
3. Ikhuthaza impilo yokwetyisa
I-dragon fruit ngumthombo obalaseleyo we-fiber yokutya, edlala indima ebalulekileyo kwimpilo yokwetyisa. Ifayibha yongeza isambuku kwisitulo, ikhuthaza ukuhamba kwamathumbu rhoqo kunye nokuthintela ukuqhina. Ukongeza, ifayibha isebenza njenge-prebiotic, ukondla iibhaktheriya eziluncedo emathunjini kunye nokuxhasa i-microbiome enempilo. I-microbiome ye-gut enempilo inxulunyaniswa nokuphuculwa kokugaya, ukufunxa ngcono izondlo, kunye nokunciphisa umngcipheko wokuphazamiseka kwesisu.
4. Uncedo ekulawuleni ubunzima
Ngekhalori ephantsi kunye nomxholo we-fiber ephezulu, i-dragon fruit ingaba yongezwa okuxabisekileyo ekulahlekeni kobunzima okanye isicwangciso sokulawula ubunzima. Ifayibha kwi dragon fruit inceda ukukhuthaza ukuhlutha, kukugcina uziva ugcwele kwaye wanelisekile ixesha elide, nto leyo enokuthintela ukutya kakhulu kwaye incede kulawulo lobunzima. Ngaphaya koko, iswekile yendalo ekwidragon fruit ifunxwa kancinane egazini, inceda ukuzinzisa amanqanaba eswekile esegazini kunye nokunciphisa ukunqwenela amashwamshwam aneswekile.
5. Ixhasa impilo yentliziyo
I-dragon fruit inezondlo ezininzi eziluncedo kwimpilo yentliziyo, kuquka i-magnesium kunye ne-potassium. Zombini ezi minerali zinceda ukulawula uxinzelelo lwegazi ngokukhulula imithambo yegazi kunye nokunciphisa umngcipheko woxinzelelo lwegazi. Ukongezelela, i-antioxidants kwi-dragon fruit inokunceda amanqanaba aphantsi e-LDL (embi) ye-cholesterol kunye nokunciphisa ukuvuvukala, ezi zinto zombini ziyimingcipheko yesifo senhliziyo.
6. Iphucula impilo yolusu
Isiqulatho se-vitamin C esiphezulu kwi-dragon fruit sinokuzuza ulusu ngeendlela ezininzi. I-Vitamin C ibalulekile kwimveliso ye-collagen, enceda ukugcina ukuqina kwesikhumba kunye nokuqina. Ukongeza, i-antioxidants kwi-dragon fruit inokukhusela ulusu kumonakalo obangelwa yimitha ye-UV kunye nongcoliseko lokusingqongileyo, inceda ukukhusela ukuguga kwangaphambili kunye nokukhuthaza ibala elinempilo, elikhanyayo.
7. Uncedo ekuthinteleni umhlaza
Olunye uphando lubonisa ukuba i-antioxidants efunyenwe kwi-dragon fruit, ngakumbi i-betalains, inokuba neempawu ezichasene nomhlaza. Ezi khompawundi ziye zaboniswa ukuba zithintele ukukhula kweeseli zomhlaza kwaye zenze i-apoptosis (ukufa kweeseli) kwiintlobo ezithile zomhlaza. Nangona uphando olongezelelweyo lufunekayo ukuze uqonde ngokupheleleyo indima yedragon fruit ekuthinteleni umhlaza, ukudibanisa esi siqhamo kwisidlo esinokulinganisela kunokubonelela ngeenzuzo ezithile zokukhusela.
Ukubandakanya idragon fruit kwisidlo sakho
Ukubandakanya isiqhamo sedragoni kwisidlo sakho yindlela eyonwabisayo yokonwabela incasa yayo ekhethekileyo kwaye uvune izibonelelo zayo ezininzi zempilo. Esi siqhamo singaqhelekanga sinokonwatyelwa sisitsha okanye sidityaniswe kwizitya ezahlukahlukeneyo, songeza umbala ogqabhukileyo kunye nencasa yetropiki ekutyeni kwakho.
- Intsha kwaye ilula: Yonwabela idragon fruit ngokwalo ngokuyinqunqa phakathi kwaye ukhuphe inyama ngecephe. Incasa yayo eswiti kunye nencasa ngokufihlakeleyo iyenza ibe sisishwamshwam esihlaziyayo okanye isimuncumuncu.
- I-smoothies ye-Dragon fruit: Yongeza amaqhekeza esiqhamo sedragoni kwiiresiphi zakho zesmoothie ozithandayo zokomelela okunesondlo. Yidibanise nezinye iziqhamo zaseTropiki ezifana neebhanana, iimango, kunye namapayinapile, kunye neyogathi okanye ubisi olusekwe kwisityalo ukuze kutyiwe bukhrim nokwanelisayo.
- Isaladi zeDragon fruit: Dibanisa iziqhamo zedragonf ezidayiweyo kwiisaladi zeziqhamo ukongeza umbala, ukumila, kunye nobumnandi. Dibanisa nezinye iziqhamo ezifana namaqunube, kiwi, iiorenji, kunye neediliya zesaladi edlamkileyo nehlaziyayo elungele nasiphi na isihlandlo.
- I-Dragon fruit salsa: Yenza i-salsa enencasa ngokudibanisa isiqhamo sedragoni esidayiweyo kunye nezithako ezifana netswele elibomvu, i-jalapenos, i-cilantro, ijusi yekalika, kunye nepinki yetyuwa. Le salsa inemibala kunye ne-tangy idibanisa kakuhle nentlanzi okanye inkukhu eyosiweyo, okanye uyonwabele nje ngeetshiphusi ze-tortilla.
- I-Dragon fruit iyogathi iparfait: Umaleko odiyiweyo wedragon fruit kunye neyogathi yamaGrike kunye negranola ukwenza iparfait emnandi nenesondlo. Oku kwenza isidlo sakusasa esanelisayo okanye i-snack egcwele iprotheyini, ifayibha kunye neevithamini.
- Izimuncumuncu zeziqhamo: Sebenzisa isiqhamo sedragoni njengento yokuthambisa izimuncumuncu ezifana ne-ayisikrimu, izitya zeyogathi, okanye i-chia pudding. Umbala wayo oqaqambileyo kunye nobumnandi obufihlakeleyo uya kongeza umtsalane obonakalayo kunye ne-tropical twist kwizinto ozithandayo.
- I-Dragon fruit sorbet: Dibanisa iingceba zedragon fruit ezikhenkcezileyo ngokutshizwa kwamanzi ekhokhonathi okanye incindi yeziqhamo ukwenza i-sorbet ehlaziyayo. Le dessert engenazo zobisi kwaye enencasa ngokwendalo ifanelekile ukuba iphole ngemini eshushu.
- Iicocktails zedragon fruit kunye nemocktails: Yongeza izilayi okanye iityhubhu zedragon fruit kwiicocktails okanye iimocktails zesiselo esibukekayo nesihlaziyayo. Isiqhamo seDragon sidibana kakuhle nemimoya efana nerum, ivodka, okanye itequila, kunye nezithako ezifana namanzi ekhokhonathi, ijusi yekalika, kunye neminti.
- I-Dragon fruit chia pudding: Xuba idragon fruit edayiwe kwi-chia pudding ngesidlo sakusasa esinesondlo okanye esinesondlo. Dibanisa imbewu ye-chia kunye nobisi lwekhokhonathi okanye ubisi lwe-almond, yenza i-sweete nge-touch yobusi okanye isiraphu ye-maple, kwaye wongeze iinqununu zeziqhamo zedragoni ukuze udibanise incasa kunye nokuthungwa.
- Izitya ze-smoothie ze-Dragon fruit: Yenza izitya ze-smoothie ezinamandla ngokudibanisa isiqhamo sedragoni kunye neebhanana ezinomkhenkce okanye amaqunube, isipinatshi okanye i-kale, kunye nolwelo olukhethayo. Galela i-smoothie kwisitya kunye nephezulu kunye neziqhamo zedragons ezisikiweyo, i-granola, i-nuts, imbewu, kunye ne-drizzle yobusi okanye ibhotela ye-nut yokutya okunesondlo kunye ne-Instagram-efanelekileyo.
Iingcebiso zokukhetha kunye nokugcina idragon fruit
Ukukhetha kunye nokugcina i-dragon fruit ngokufanelekileyo kubalulekile ukuze uqiniseke ukuba uyonwabela incasa yayo, ukumila, kunye neenzuzo zesondlo.
- Ukukhetha idragon fruit:
- Umbala kunye noburhabaxa: Jonga isiqhamo sedragoni esinesikhumba esinamandla, esinemibala elinganayo. Umbala unokwahluka ngokuxhomekeka kwiindidi, kodwa ngokubanzi, isiqhamo sedragoni esivuthiweyo siya kuba nesikhumba esikhanyayo esipinki, esibomvu, okanye esiphuzi. Gwema iziqhamo ezinolusu olumnyama okanye olumnyama, njengoko oku kungabonakalisa ukuvuthwa ngokugqithisileyo okanye ukubola.
- Ukuqina: Cinezela ngobunono ulusu lwedragon fruit. Isiqhamo sedragoni esivuthiweyo kufuneka sinikeze kancinci phantsi koxinzelelo, sifana neavokhado evuthiweyo. Ziphephe iziqhamo ezithambileyo kakhulu, njengoko zinokuvuthwa kakhulu okanye zibe mushy.
- Imbonakalo yesikali: Isikhumba sedragon fruit kufuneka sibenezikali ezibalaseleyo, ezilinganayo. Ziphephe iziqhamo ezinezikali ezishwabeneyo okanye ezitshoneyo, njengoko oku kungabonakalisa ukuphelelwa ngamanzi emzimbeni okanye umgangatho ophantsi.
- Isiqu esikhangeleka sisitsha: Jonga isiqu okanye intsalela apho isiqhamo sincanyathiselwe kwisityalo. Isiqu esikhangeleka sisitsha sibonisa ukuba isiqhamo sivunwe kutsha nje kwaye kusenokwenzeka ukuba sisitsha.
- Ukugcina idragon fruit:
- Isikhenkcisi: Wakuba uthenge isiqhamo sedragoni esivuthiweyo, sigcine efrijini ukuze sigcine ukutsha kwaso. Beka sonke isiqhamo kwingxowa yeplastiki enemingxuma okanye kwidrowa epholileyo ukukhusela ukulahleka kokufuma.
- Isiqhamo esipheleleyo vs. Ukusika: Ukuba sele usikiwe isiqhamo sedragoni, gcina inxalenye engasetyenziswanga kwisingxobo esingangeni moya kwisikhenkcisi. Sebenzisa isigqubuthelo seplastiki okanye isiciko ukuvala inyama engaphandle kwaye uyithintele ukuba yome.
- Yidla ngokukhawuleza: I-Dragon fruit yonwatyelwa ngcono xa isitsha, ke zama ukusisebenzisa ngeentsuku ezimbalwa ozithengileyo. Nangona kunjalo, ukuba igcinwe kakuhle, idragon fruit evuthiweyo ingahlala kwifriji ukuya kwiveki enye.
- Ukukhenkceza: Ukuba unesiqhamo sedragoni esingaphezulu okanye ufuna ukwandisa ubomi baso kwishelufu, unokuyikhenkceza ukuze isetyenziswe kamva. Gcoba nje isiqhamo, usike kwiinqununu okanye iziqwenga, kwaye ubeke iziqwenga kwinqanaba elilodwa kwiphepha lokubhaka. Wakuba umkhenkce, tshintshela amaqhekeza kwingxowa yesikhenkcezisi okanye isingxobo uze uwagcine kwisikhenkcezisi ukuya kutsho kwiinyanga ezintandathu. Isiqhamo sedragoni esikhenkcezisiweyo sifanelekile ukongeza kwi-smoothies, i-sorbets, okanye izimuncumuncu.
- Iingcebiso ezongezelelweyo:
- Kuphephe ukufaka efrijini iziqhamo ezingavuthwanga: Ukuba uthenge iziqhamo zedragoni ezingavuthwanga, zishiye kwindawo yobushushu ukuze zivuthwe ngokupheleleyo phambi kokuba zifakwe efrijini. Xa sele ivuthiwe, yise efrijini ukucothisa inkqubo yokuvuthwa kwaye yandise ubomi bayo beshelufu.
- Yiphathe ngononophelo: I-dragon fruit inolusu olubuthathaka, ngoko ke yiphathe ngobunono ukunqanda ukugruzuka okanye ukonakala. Sebenzisa imela ebukhali ukusika isiqhamo, kwaye ulumke xa uphethe umphandle one-spiky.
- Hlamba phambi kokuba utye: Phambi kokuba utye idragon fruit, yihlambulule phantsi kwamanzi apholileyo abalekayo kwaye womise ngetawuli yephepha ukuze ususe nabuphi na ubumdaka okanye inkunkuma eluswini.
Imigqaliselo kunye nokuqwalaselwa
Ngelixa i-dragon fruit ithathwa njengekhuselekile ukuba ingasetyenziswa kwaye ibonelela ngezibonelelo ezininzi zempilo, kukho izilumkiso ezimbalwa kunye neengqwalasela ekufuneka uzigcine engqondweni, ngakumbi kubantu abathile.
- Umzimba:
Abantu abane-latex allergies banokufumana i-cross-reactivity kwiziqhamo ezithile, kuquka i-dragon fruit. Abantu abane-latex allergy kufuneka balumke xa besitya idragon fruit, njengoko basenokufumana ukusabela okufana nokurhawuzelelwa, ukudumba, okanye ukurhawuzelela. Ukuba unokwaliwa yilatex eyaziwayo, dibana nengcali yezempilo phambi kokuba utye idragon fruit. - Ukudibana kwamayeza:
- I-Blood Thinners: I-Dragon fruit ine-vitamin K, edlala indima ekuqiniseni igazi. Ukuba uthatha i-blood thinners ezifana ne-warfarin (i-Coumadin) okanye amayeza e-antiplatelet, ukutya isixa esikhulu se-dragon fruit kunokuphazamisa ukusebenza kwala mayeza. Lawula ukutya kwakho okutyebileyo kwevithamin K kwaye udibane nomboneleli wakho wezempilo malunga neengcebiso zomntu okutyayo.
- Amayeza oxinzelelo lwegazi: I-Dragon fruit ityebile kwi-potassium, enokunceda ukunciphisa uxinzelelo lwegazi. Nangona kunjalo, ukuba uthatha amayeza oxinzelelo lwegazi (uxinzelelo lwegazi oluphezulu), ukutya ukutya okutyebileyo kwe-potassium, kubandakanywa ne-dragon fruit, kunokukhokelela kwi-hyperkalemia (amanqanaba aphezulu e-potassium). Qhagamshelana nomboneleli wakho wezempilo ukuze ufumane isikhokelo sokulawula ukutya kwakho kwe-potassium.
- Ukumodareyitha:
Ngelixa i-dragon fruit ibonelela ngeenzuzo ezininzi zempilo, kubalulekile ukuba uyisebenzise ngokumodareyitha njengenxalenye yokutya okunokulinganisela. Ukutya ngokugqithisileyo nakuphi na ukutya, kubandakanywa nedragon fruit, kunokukhokelela ekungaphatheni kakuhle kwesisu, njengokudumba, igesi, okanye isifo sorhudo, ngakumbi ngenxa yomxholo wefiber ephezulu. Njengaso nasiphi na isiqhamo, kukulungele ukunandipha isiqhamo sedragoni njengenxalenye yokutya okuhlukahlukeneyo, kunye neentlobo zezinye iziqhamo, imifuno, ukutya okuziinkozo kunye neeprotheni eziphilileyo. - Umgangatho kunye nomthombo:
Khetha isiqhamo esitsha, esivuthiweyo sedragoni kwimithombo ethembekileyo ukuqinisekisa umgangatho kunye nokhuseleko. Ziphephe iziqhamo ezineempawu zokungunda, ukugruzuka, okanye ukonakaliswa. Ukuba uthenga idragon fruit esisikwe ngaphambili, jonga ukutsha kunye nokugcinwa okufanelekileyo ukunciphisa umngcipheko wosulelo. - Iimvakalelo zomntu:
Abanye abantu banokufumana ukungaphatheki kakuhle kokwetyisa okanye ukwalana neekhompawundi ezithile ezifumaneka kwidragon fruit. Ukuba unembali yokuva ubunzima bokutya okanye ukunganyamezeli, jonga impendulo yomzimba wakho emva kokutya idragon fruit kwaye uhlengahlengise ukutya kwakho ngokufanelekileyo. Ukuba ufumana naziphi na iziphumo ezingalunganga, yeka ukusebenzisa kwaye udibane nengcali yezempilo.
isiphelo
Ehlabathini apho ukutya okunempilo kuye kubekwe phambili, isiqhamo sedragonf sibonakala njengomzekelo oqaqambileyo wokutya okuphezulu okuzisa incasa kunye nesondlo. I-Dragon fruit kudala ihlonitshwa ngenxa yobuhle bayo bokuhombisa kunye neempawu ezinokuthi zibe ngamayeza. Namhlanje, iyaqhubeka ibhiyozelwa ngenxa yeevithamini ezininzi, iiminerali, i-fiber, kunye ne-antioxidants, ezifaka isandla kwimpilo yonke kunye nokuphila kakuhle. Ngokubandakanya esi siqhamo singaqhelekanga kwisidlo sakho ngeendlela zokuyila kunye nezimnandi, unokuvuna imbuyekezo yezempilo emininzi enokunikelwa yidragon fruit.