11 SOIFUA MALOLOINA PENEFITI O LE 'AI KUKAMA I ASO UMA

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Tatau Matamata

Aua le misia

Fale Soifua Maloloina Meaai paleni Meaʻai oi-Amritha K E Amritha K. ia Me 13, 2019

Crunchy, sua, fou ma maloloina - o nisi nei o faaupuga e mafai e se tasi ona faʻaaoga e faʻamatala ai kukama! E mafai ona 'aʻai e pei o se meaʻai mama, faʻaopopo i au salati pe i totonu o se sanuisi pe mafai ona faʻaopopo i au mea lamolemole. E matua maloloina ma faafouina, kukama e mauoa i le vai ma mafai ona maua ai sili lelei penefiti i tagata o loʻo vaʻai e faʻaalu le pauna ^[1] .

Mea malie, na e iloa o le kukama o se fualaʻau ae le o se fualaʻau. O lenei fualaʻau mata fualaʻau fesoasoani fesoasoani aveʻesea oona mai le tino ma faʻaleleia atili ai lou soifua maloloina lautele. Kukama totino i le tutusa aiga o kalama, maukeni ma samala ma aofia ai le 95 pasene vai e fesoasoani e faʻamama ai oe ^[lua] .

Tusi i lalo e suʻesuʻe le ofoofogia o aʻafiaga kukama e mafai ona i luga o lou tino pe a faʻaalu i aso uma.

Taua o Meaʻai i Kuka

100 kalama o le crunchy fualaʻau-fualaʻau e 16 kalosi malosi, 0.5 g taumafa taumafa, 0.11 g gaʻo, 0.65 g porotini, 0,027 mg thiamine, 0.033 mg riboflavin, 0,098 mg niacin, 0.259 mg pantothenic acid, 0,04 mg vitamini B6, 0,079 mg manganese ma le 0.2 mg zinc ^[3] .

O mea totoe o loʻo i ai i le kukama e faʻapea:

3.63 g suka
1.67 g suka
95.23 g vai
1.3 mcg fluoride
7 mcg folate
2.8 mg vitamini C
16.4 mcg vitamini K
16 mg o kalisiu
13 mg magnesium
24 mg posiporo
147 mg potassium
2 mg sodium

Faamanuiaga ole soifua maloloina ole kukama

Faʻapipiʻi ma mea aoga e pei o Vitamini K, Vitamini B, 'apamemea, potassium, Vitamini C ma le manganese, faʻaaogaina kukama fesoasoani aloese mai nutrient faaletonu ma faʻaititia le lamatiaga o faʻamaʻi faʻamaʻi ona o le i ai o tulaga ese polyphenols ma tuufaatasiga ^[4] , ^[5] , ^[6] , ^[7] , ^[8] .

1. Faʻaitiitia le popole

Kukama e mauoa i vitamini, ae maise vitamini B laʻau e aofia ai vitamini B1, vitamini B5, ma vitamini B7. O nei vaitamini e galulue faʻatasi i le faʻamaloloina o lou neula ma fesoasoani e maua le mapusaga mai le popolevale osofaʻiga ma le popole-faʻaoso popole popole

2. Faʻatautaia le pauna-mamafa

Kukama ua avea ma se fualaʻau tatau e faʻaopopo i lau pauna leiloa pauna peleni. E tatau ona e manatua o naʻo kukama o le a le fesoasoani i le paʻu pauna. Ae ui i lea, o le faʻaaogaina o kukama e fesoasoani aua e le faʻalauteleina ai se mamafa maua ma faʻatapulaʻaina oe mai le 'ai i meaai mama.

3. Faʻaleleia le soifua maloloina o le faiʻai

Kukama o loʻo iai le anti-inflammatory flavonoid e lelei tele ile faʻamalosia ole soifua maloloina ole faiʻai. O le flavonoid fesoasoani faʻamalosia le fesoʻotaʻiga o au neu, ma faʻaleleia atili ai lou malamalama. E le gata o le a fesoasoani i le vaʻaia lelei o lou manatuaina ae o le a puipuia foʻi neula sela mai le faʻafitauli e faʻatatau i le matua.

4. Faʻaleleia le palu

Kukama e mauoa i uma alava soluble ma vai. Amata se mausa maloloina i le faʻaopopoina o kukama i lau salati ma sesame fatu ma le vineka apu. E lelei tele lenei mo lau digestive system ona e fesoasoani e puipuia le reflux o le acid. Kukama o le a fesoasoani foi e faʻaititia le maualuga o le pH i le manava ma o le a fesoasoani e teteʻe i le papala.

5. Puipui le soifua maloloina ole fatu

Kukama o loʻo i ai le maualuga o le potassium, e lelei tele i le faʻatonutonuina o le toto. Potassium galue o se electrolyte e fesoasoani faʻatonutonu gaioiga feaveaʻi. E fesoasoani foi i le vaʻaia o le neura, uaua maso, ma le fatu galue faʻapea foi. E le gata i lea, o le alava i totonu o kukama e fesoasoani e puipuia le faʻavaeina o le kolesterol i alatoto ma puipuia ai le poloka poloka.

6. Faʻaleleia le gaioi o le manava

O se tasi aoga taua o le taumafaina masani o le kukama o le fesoasoani lea i le lagolagoina o gaioiga o lou manava. Mauʻoa i le vai ma soluble alava anotusi, kukama fesoasoani faʻaleleia nofoa o le tumau ai, faʻatapulaʻa papala, ma fesoasoani faʻatumauina masani. E mafai foi ona fesoasoani faʻateleina bowel gaioiga taimi a o fafagaina le aoga siama o le manava ^[9] .

7. Aveʻesea mea oona

O kukama e mauoa i le vai, ma avea ai ma fofo masani e feagai ai ma le mageso poʻo le lelava. E faʻapena foi, o lenei meaʻai lelei o le kukama e aoga ai i le faʻateʻaina o vailaʻau oona o loʻo iai i lou tino.

8. Faʻaititia lamatiaga o le kanesa

Mauʻoa i antioxidants e fesoasoani poloka oxidation e maua ai saoloto radicals lea e mafai ona taʻitaʻia ai i le tele o ituaiga o maʻi faaumiumi, kukama mafai ona faʻailoa mai o se aoga i le puipuia o le onset o kanesa. O le detoxification meatotino faʻatasi ai ma le meatotino a le antioksant o kukama fusu ese le sela sela o loʻo i ai i lou tino.

9. Faʻaleleia le soifua maloloina fatugaʻo

O se tasi aoga taua o le faʻaaogaina o kukama i se tulaga masani o le fesoasoani lea i le tuʻuina i lalo o le uric acid i lau tino, ma faʻatumau ai pea ou fatugaʻo i se tulaga lelei. E faʻapea foi o se fofo masani mo le faʻamamaina o fatugaʻo, ona e toso ese otaota ma faʻamaʻapeina tamaʻi fatugaʻo fatugaʻo.

10. Faamalolo papala manava

Cucumber 'ai penefiti alu ifo loloto i lalo i le faiga. A oʻo i papala papala, o le maalili meatotino o le kukama o se lelei galuega. O le alkalinity o kukama fesoasoani faʻamalolo papala manava. E oʻo atu ile lua ipu vai ole kukama e mafai ona faʻaalu i aso uma e maua ai se mapusaga ^[10] .

11. Faʻatonutonu le toto

O loʻo faʻatumuina ile fiber, potassium ma le magnesium kukama na maua ai lona igoa taʻutaʻua ile fesoasoani tele ile taofiofi ole toto. Pe o le maualuga toto maualuga po o le maualalo toto maualuga, o le malu kukama e aoga i tulaga uma ^{[sefulu ma le tasi]} .

Fua o le Kukama maloloina

1. Kukama, tamato & salati avoka]

Vaega ^[12]

2 sipuni sili atu-taupou suauʻu olive
1 sipuni ti moli moli
& frac12 sipuni ti masima
& frac12 sipuniti meli
& frac12 sipuni ti malulu efuefu
1 kukama lapoʻa, tata
1 ipu tamato tamato, afa
1 avocado matua, afa, ta ma tipi

Faʻasinoga

Whisk suauʻu, vineka, moli moli, masima, meli ma le malulu paʻu i totonu o se pesini tele.
Faʻaopopo kukama ma togi lemu.
Ufiufi ma tuu le mar marini mo le 15 minute.
Faʻaopopo i totonu tamato ma le avoka.
Faafefiloi ma tautua.

2. Slushie kukama kukama

Vaega

5 ipu fagu vai meleni faʻamalulu
1 ipu fualaʻau fou kukama fou
sua o 2 limes
& frac12 ipu vai malulu

Faʻasinoga

Faafefiloi uma mea aoga seia lamolemole.
Afai e le o mai faʻatasi le palu, faʻaopopo sina vai faʻaopopo.

3. Fua & kukama fiafia

Vaega

& frac34 ipu tuʻimomomoina fasi moli moli
1 ipu fualaʻau fou strawberry
& frac12 ipu kukama tataina
& frac14 ipu tipi mumu aniani
1 sipuni tiina tipiina fou cilantro
1 sipuni ti lime zest
2 sipuni sua sua o le lime
1 sipuni sua sua moli
1 sipuni ti meli
& frac12 sipuni ti masima masima

Faʻasinoga

Faʻatasi le strawberry, orange vaega, kukama, aniani, cilantro, lime zest, lime sua, moli moli, meli ma le masima i totonu o se auala feololo.
Tuʻu mo le 10 minute.
Auauna vave.

Aafiaga Itu

Kukama e iai vailaʻau oona pei o cucurbitacins ma tetracyclic triterpenoids e ono aʻafia ai lou soifua maloloina. ^[13] .
O le tele o le vai-mauʻae fualaʻau mafai ona tuua oe faʻamamago ona o le i ai o cucurbitacin.
O le maualuga vaitamini C mea e mafai ona avea o se pro-oxidant.
E ono mafua ai sinusitis ^[14] .
O le natura diuretic o nei veggies o le a faʻaosofia ai le tele o urination.
Kukama o ni mea lelei e maua mai ai alava, o le mea lea o le le faʻatonutonu taumafaina e mafai ona tuua ai oe fulafula ^{[sefulu ma le lima]} .

Faʻamatalaga infographic ^[16] ^[17] ^[18] ^[19] ^{[lua sefulu]} ^{[luasefulu tasi]} ^[22]

Vaʻai Tusitusiga Faʻasino

[1]Hord, N. G., Tang, Y., & Bryan, N. S. (2009). Meaʻai o nitrates ma nitrites: o le physiologic talaʻaga mo ono aoga mo le soifua maloloina. O le tusi faʻamaumauga a Amerika o falemaʻi falemaʻi, 90 (1), 1-10.
[lua]Slavin, J. L., & Lloyd, B. (2012). Soifua maloloina penefiti ma fualaʻau mata. Faʻalautelega i taumafa paleni, 3 (4), 506-516.
[3]Murad, H., & Nyc, M. A. (2016). Iloilo le ono aoga o kukama mo le faaleleia o le soifua maloloina ma le paʻu .J Aging Res Clin Practice, 5 (3), 139-141.
[4]Pangestuti, R., & Arifin, Z. (2018). Vailaau ma soifua maloloina penefiti aoga o aoga gaioiga kukama sami. Faʻasalalauga o tu ma aga masani ma fesoʻotaʻi vailaʻau, 8 (3), 341-351.
[5]Roggatz, C. C., González-Wangüemert, M., Pereira, H., Vizetto-Duarte, C., Rodrigues, M. J., Barreira, L., ... & Custódio, L. (2018). O le tepa muamua lava i mea tau taumafa a le sami kukama Parastichopus regalis mai le Metitirani Sea (SE Spain). Suesuega o oloa masani, 32 (1), 116-120.
[6]Siahaan, E., Pangestuti, R., Munandar, H., & Kim, S. K. (2017). Cosmeceuticals meatotino a le kukama o le sami: Prospects ma aga masani.Cosmetics, 4 (3), 26.
[7]Muruganantham, N., Solomon, S., & Senthamilselvi, M. M. (2016). Anticancer gaioiga a Cucumissativus (Cucumber) fugalaʻau faasaga i le kanesa o le ate Tagata. Faʻavaomalo Faʻavaomalo o Vailaʻau ma Togafitiga Togafitiga, 8 (1), 39-41.
[8]Zieliński, H., Surma, M., & Zielińska, D. (2017). O kukama e totogo aisa faʻafefeteina masani. InFermented Foods i le Soifua Maloloina ma Faʻamaʻi Puipuiga (pp. 503-516). Faʻasalalauga Nusipepa.
[9]Chakraborty, R., & Roy, S. (2018). O le suʻesuʻeina o le eseʻesega ma fesoʻotaʻiga faʻasoifua maloloina o piko masani mai le Himalayan ma vaipanoa maugā o itumalo o Initia. Faʻasalalauga o meaʻai faʻasaienisi ma tekonolosi, 55 (5), 1599-1613.
[10]Janakiram, N., Mohammed, A., & Rao, C. (2015). Sea kukama metabolites o malosiʻaga e tetee ai i le kanesa. O vailaʻau oona, 13 (5), 2909-2923.
[sefulu ma le tasi]Shi, S., Feng, W., Hu, S., Liang, S., An, N., & Mao, Y. (2016). O le bioactive compound o le sami kukama ma a latou togafitiga. O le tusi talaaga a Saina o le sami ma limnology, 34 (3), 549-558.
[12]Adeoye, I. B., & Balogun, O. L. (2016). Faʻatupeina ma le lelei atoatoa o le kukama gaosia i tamaiti laʻititi faʻatoʻaga i Oyo setete, Nigeria. Faʻasalalauga o Faʻatoʻaga Saienisi, 61 (4), 387-398.
[13]Melvin, R. (2019, Me 32). Kukama fua. EatingWell [Blog post]. Toe aumai mai, http://www.eatingwell.com/recipe/272729/fruit-cucumber-relish/
[14]Manan, W. Z. W., Mahalingam, S. R., Arshad, K., Bukhari, S. I., & Ming, L. C. (2016). Saogalēmū ma le aoga o fualaʻau o le sami o loʻo iai oloa. Avanoa o Fale Talavai, 7 (5), 48.
[sefulu ma le lima]Oboh, G., Ademiluyi, A. O., Ogunsuyi, O. B., Oyeleye, S. I., Dada, A. F., & Boligon, A. A. (2017). Kapisi ma kukama 'otoʻotoga faʻaalia anticholinesterase, antimonoamine oxidase ma meatotino antioxidant. Faʻasalalauga o meaʻai meaʻai, 41 (3), e12358.
[16]https://www.pngkey.com/download/u2e6t4q8a9a9o0r5_veg-spring-rolls-veg-s 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
[lua sefulu]http://pngimg.com/imgs/food/sushi/
[luasefulu tasi]https://www.truvia.co.uk/recipes/cucumber-salad
[22]https://pngtree.com/freepng/fungus-cucumber-soup_2202953.html