ʻO Karela wai: Nutr, Pōmaikaʻi, a Pehea e hana ai

Anter

• He aha ka wai karela?
• ʻIkepili Nutr
• Nā pono olakino o ka wai karela
• Hiki ke kōkua i ka hōʻemi ʻana i nā pae kō kō
• Hiki ke hoʻoikaika i ka olakino ʻili
• Nā pono ke olakino ʻē aʻe
• Nā hopena o ka wai karela
• Pehea e hana ai i ka wai karela
• Wai Karela
• Nā Pono
• Kuhikuhi
• Ke laina lalo

ʻO ka wai Karela kahi mea inu i hana ʻia mai kahi hua ʻili ʻili i kapa ʻia he melon ʻawaʻawa.

E like me ka manaʻo o ka inoa, he ʻono ʻawaʻawa ka hua a me kona wai e ʻike ai kekahi ʻaʻole maikaʻi.

Eia nō naʻe, ua loaʻa ka wai karela i ke kaulana no nā pono olakino he nui, e pili ana i ke kahe o ke koko haʻahaʻa a me ke olakino o ka ʻili.

Nānā kēia ʻatikala i nā mea āpau āu e ʻike ai e pili ana i ka wai karela, me ka ʻike o ka meaʻai, nā pono olakino hiki, a pehea e hana ai.

He aha ka wai karela?

Hana ʻia ka wai Karela mai kahi hua i kapa ʻia he melon ʻawaʻawa, a i ʻole Momordica charantia. Lawe ʻia kona inoa mai nā unuhi o "melon ʻawaʻawa" i nā ʻōlelo India.

Kūleʻa ka hua, ʻili ʻili a hiki ke ʻike ʻia i ʻelua mau ʻano - melon ʻawaʻawa Pākē a me ʻInia (1).

Ulu ka lāhui Kina a kokoke i 8 ʻīniha (ma kahi o 20 cm) a he kala ʻōmaʻomaʻo ʻōmaʻomaʻo. He laumania kona ʻili, he puupuu e like me ka wart.

ʻOi aku ka liʻiliʻi o ka ʻano India ma kahi o 4 iniha (ma kahi o 10 cm) me nā wēlau kiko, ʻili i kuʻi ʻia, a me kahi hue ʻōmaʻomaʻo-ʻōmaʻomaʻo.

Loaʻa i lāua ʻiʻo keʻokeʻo ma loko e ulu ʻoi ana ka ʻawaʻawa ke oʻo ka hua. Hiki ke hoʻohana ʻia i nā ʻano ʻokoʻa e hana i ka wai karela.

E hana ai i ka wai karela, e hāhai i ka papa kuhikuhi ma lalo nei. Hoʻopili wale ia i ka hoʻohui ʻana i ka melon awaawa maka me ka wai. ʻIke kekahi poʻe i ka hoʻohui ʻana i kahi paʻi o ka paʻakai a me kahi kaomi o ka wai lemona e ʻoi aku ka ʻono.

ʻO ka hua kahi mea maʻa mau i nā meaʻai mai nā wahi subtropical e like me ka Caribbean, ʻApelika, Hikina Hema Asia, a me nā ʻāpana o Kina. ʻO kona wai he waiu ola olakino kaulana i kēia a me nā wahi ʻē aʻe o ka honua.

Hana ʻia ka wai Karela e ka hoʻopili ʻana i nā hua melon ʻawaʻawa me ka wai. ʻO ka hua ponoʻī kahi hiʻohiʻona a me ka ʻonoʻoi. Aia he ʻano nui ʻelua o ka melon ʻawaʻawa, hiki ke hoʻohana ʻia i ʻelua e hana i ka wai karela.

ʻIkepili Nutr

Hoʻopiha ʻia ka wai Karela me nā huaora nui. ʻO kahi laʻana, ʻo ka hoʻohui ʻana i 1 kīʻaha (93 gram) o ka melon awaawa maka me 1/2 kīʻaha (118 ml) o ka wai i kānana ʻia e hāʻawi i nā meaola aʻe ():

• Kalepona: 16
• Kāpena: 3.4 gram
• Puluniu: 2.6 gram
• Kumuʻiʻo: 0.9 gram
• Momona: 0,2 gram
• ʻO Vitamin C: 95% o ka Reference Daily Intake (RDI)
• Folate: 17% o ka RDI
• Kiniki: 10% o ka RDI
• Pālima: 6% o ka RDI
• Hao: 5% o ka RDI
• Wikamina A: 4% o RDI
• Sodium: 0 mg

Hāʻawi ka wai Karela i ka nui o ka wikamina C, kahi antioksidant e hoʻokani i ka hāpai ʻana i ka pale ʻana, ke olakino lolo, a me ka hoʻōla ʻana i nā mea.

He kumu maikaʻi loa ia o ka provitamin A. He mea kēia a kou kino e hoʻolilo ai i wikamina A, e kōkua ai me ka ʻike maka a me ke olakino o ka ʻili ().

ʻO ka mea hou aʻe, ʻo kēlā me kēia kīʻaha 1 (93 gram) o ka melon ʻawaʻawa āu e kāwili ai i kāu wai e hāʻawi ana ma kahi o 8% o kāu fiber i kēlā me kēia lā e pono ai ke kākoʻo i ka digestion olakino. Hiki i ke olonāʻai ke kōkua i ka mālama ʻana i kāu kō kō ().

Hāʻawi ka wai Karela i nā meaola nui, me nā calorie liʻiliʻi a me nā kālaka. He kumu maikaʻi loa ia o ka provitamin A a me ka wikamina C.

Nā pono olakino o ka wai karela

ʻO nā pōmaikaʻi o ka wai karela ma mua o kāna ʻike kino.

Ua lōʻihi ka manawa no ka hoʻohana ʻana i nā ʻano hana like ʻole a hoʻopili ʻia i loko o nā hana lapaʻau non-Western, e like me Ayurveda a me ka lāʻau lapaʻau Kina Kuʻuna (7).

Hiki ke kōkua i ka hōʻemi ʻana i nā pae kō kō

Ua hōʻike ʻia kekahi mau noiʻi e hiki i ka wai karela ke kōkua i ka mālama ʻana i nā pae kō kō.

Loaʻa iā ia ʻekolu mau mea nui i hōʻike ʻia e loaʻa nā waiwai hoʻohaʻahaʻa glucose - polypeptide-p, charantin, a me visin (8,).

Manaʻo ʻia ʻo Polypeptide-p e hana i kahi ʻano like me ka insulin, kahi hormone nui e kōkua ai i ka mālama ʻana i ke kō kō ma o ka kōkua ʻana i ka omo ʻana o ke kō i kou koko i loko o nā pūnaewele a me nā aʻa.

Ua hōʻike ʻia ʻo Charantin a me visin e hoʻohaʻahaʻa i ke kō kō. Eia nō naʻe, maopopo ʻole i kēia manawa ke ʻano o ka hana o kēia i kou kino (,).

ʻO ka mea hou aku, hiki i kekahi mau hui ʻē aʻe i ka wai karela ke kōkua i ka pale ʻana a me ka hoʻohou hou ʻana i nā hunaola i loko o kāu pancreas, ka meaola e kuleana ai no ka hoʻokuʻu ʻana i ka insulin ().

Hāʻawi kahi noiʻi i 24 mau kānaka 2 mau huna o ka melon ʻawaʻawa a i ʻole kahi placebo i kēlā me kēia lā no 90 mau lā. ʻO ka poʻe i lawe i ka melon ʻawaʻawa i ʻike ʻia ua hoʻemi ʻia nā pae hemoglobin A1c (HbA1c), kahi hōʻailona o nā pae kō kō wā lōʻihi (11).

Hōʻike nā pae haʻahaʻa HbA1c ʻoi aku ka maikaʻi o ke kahe ʻana o ke kō a me ka hoʻemi ʻia o ka maʻi diabetes (12).

ʻOiai ke hoʻohiki nei kēia mau ʻike, pono ʻia nā noiʻi nui aʻe e hoʻoholo pono pehea e hoʻohana ʻia ai ka melon ʻawaʻawa a i ʻole kāna wai e kōkua ai i ka mālama ʻana i nā pae kō kō.

Hiki ke hoʻoikaika i ka olakino ʻili

Hoʻopau pū ʻia ka wai Karela a puni ka honua ma ke ʻano he kōkua kōkua nani. Manaʻo ka hapa nui he hiki ke kōkua i ka hoʻonui i ka ʻula o kou ʻili.

ʻO ka wai Karela kahi waiwai waiwai o nā antioxidant, me ka lāʻau C a me ka provitamin A, he mea nui ia mau mea ʻelua no ka ʻili olakino a me ka hōʻeha ʻana i ka ʻeha (1).

I hoʻokahi o nā noi ʻana, mālama ʻia nāʻiole i mālama ʻia me ka melon ʻawaʻawa i ʻike ʻia me ka wikiwiki o ka hōʻeha ʻana i ka ʻeha. Ua ʻike ʻia kēia hopena i nāʻiole me ka maʻi kō (13).

I nā hana lāʻau lapaʻau ʻole o ke Komohana, ua hoʻohana ʻia ka wai karela e mālama i nā ʻōuli o psoriasis, eczema, a me nā ulcer. Eia nō naʻe, pono e ʻimi maʻamau i kēia mau noi i loko o nā noiʻi kanaka (14, 15).

ʻOiai he moʻolelo lōʻihi ko ka melon ʻawaʻawa a me kāna wai i ka lāʻau lāhui, pono hou ʻia kahi noiʻi e hoʻoholo ai pehea lākou e hoʻopili ai i ka olakino o ka ʻili.

Nā pono ke olakino ʻē aʻe

Hāʻawi paha ka wai Karela i nā pono olakino ʻē aʻe, me ke kōkua ʻana i ka pohō kaumaha.

Ua ʻike ʻia kahi noiʻi i ka manawa e hāʻawi ʻia ai i ka poʻe komo he 4.8 mau huna o ka melon awaawa i kēlā me kēia lā, ua lilo ka nui o ka momona o ka ʻōpū. Ma hope o ʻehiku mau pule, ua nalowale lākou i ka awelika o 0.5 iniha (1.3 cm) mai kā lākou pūhaka ().

ʻOiai ʻaʻole hiki i kēia noi ʻana ke hoʻoholo i ke kumu kūpono o ka pohō o ke kaupaona, maopopo leʻa ke kumu e hiki ai i ka wai karela ke hoʻohui maikaʻi i ka regimen lilo kaumaha. He kiʻekiʻe i ka fiber, haʻahaʻa i nā calorie, a me ka hydrating.

Hiki i kēia hui pū ke kōkua iā ʻoe e piha i ka lōʻihi, no ka neʻe ʻana o ka fiber i loko o kāu wahi digestive ma mua o ka māmā o nā carbs ().

Hāʻawi ʻia e mālama i ka pōloli i ke kai kūʻono, mālama paha ia iā ʻoe mai ka ʻai ʻana i nā meaʻai i ʻoi aku ke kiʻekiʻe o nā kalori a hoʻohaʻahaʻa i nā mea momona.

Eia kekahi, hōʻike kekahi mau paipu hoʻowalewale a me nā holoholona i kekahi o nā ʻāpana o ka wai karela e loaʻa paha i nā waiwai hakakā cancer (14,, 17,).

ʻO ka mea hope loa, hōʻike ʻia kekahi mau hōʻike mai nā noiʻi holoholona e hiki ai i ka wai karela ke hoʻonui i ka HDL (maikaʻi) kolesterol, a ʻo ka hōʻemi ʻana hoʻi i ka LDL (maikaʻi) kolamu a me nā pae triglyceride holoʻokoʻa (1,).

Hāʻawi paha ka wai Karela i nā pono olakino maikaʻi loa, e like me ka hoʻohaʻahaʻa ʻana i ke kiʻekiʻe o ke kō a me ka hoʻoikaika ʻana i ka olakino o ka ʻili. Pono e noiʻi hou e ʻike inā hiki ke kōkua i ka hōʻemi ʻana i ka momona o ka ʻōpū.

Nā hopena o ka wai karela

ʻOiai ʻike kekahi poʻe i ka wai karela ʻono, ʻike paha kekahi i kona ʻono ʻono ʻole.

Hoʻohui ʻia, ʻaʻole maikaʻi paha ka inu nui ʻana i kēia wai, ʻoiai ke hana pēlā e hiki ai i nā hopena maikaʻi ʻole e like me ka ʻeha o ka ʻōpū, ka maʻi diarrhea, a me ka ʻōpū huhū. Eia nō naʻe, ʻaʻole lawa nā hōʻike ʻepekema e hoʻoholo ai pehea ka palekana e hoʻopau ai ().

He aha hou aʻe, mai ka ʻike ʻole ʻia o nā hopena lōʻihi, ʻaʻole paha no nā mea āpau.

Hāʻawi ʻia i ka hopena o ke kō kō, nā poʻe me ka maʻi kō a me nā poʻe e lawe ana i ka lāʻau e pono e nīnau i kā lākou kahu mālama ola ma mua o ka hoʻomaka ʻana i kahi regimen wai karela ().

Eia hou, hiki i ka lāliʻi melon ʻona ke hoʻopili i kāu ʻōnaehana endocrine, ka mea e kaohi i nā homone a me ka hana hou. No kēia kumu, pono e kamaʻilio nā wahine hāpai a hānai waiu paha i kā lākou kahu mālama ola ma mua o ka hoʻohui ʻana i ka wai karela i kā lākou hana maʻamau i kēlā me kēia lā (21).

Palekana ʻo wai wai Karela no ka hapa nui ke hoʻopau ʻia i ka hoʻohaʻahaʻa, akā ʻo ka poʻe i loaʻa i ka maʻi kō, lawe i ka lāʻau, a hāpai paha a hānai waiu paha e nīnau i kā lākou kauka.

Pehea e hana ai i ka wai karela

Hiki iā ʻoe ke hana maʻalahi i ka wai karela ma ka home. ʻO nā mea āu e makemake ai he melon awaawa maka wale nō, ka mea kāwili a i ʻole ka wai wai, a me ka wai.

Koho i nā melon awaawa i ʻoi aku ka nui, a pale i nā pala pala, me kahi ʻalani a ʻulaʻula paha. ʻO ka hana pēlā e kōkua iā ʻoe e hōʻalo i ka ʻono koʻikoʻi e pili pinepine ʻia me ka hua.

I mea e hōʻoluʻolu ai i ka ʻono, hiki iā ʻoe ke pulu i kaʻiʻo melon ʻawaʻawa i loko o ka wai me ka wai lemona ma kahi o 30 mau minuke ma mua o ka hui ʻana.

Wai Karela

Nā Pono

• 1 meli ʻawaʻawa
• wai a wai ʻē aʻe paha
• wai lemi, paʻakai, a meli paha (koho)

Kuhikuhi

1. E holoi i ka melon ʻawaʻawa ma lalo o ka wai anuanu.
2. E kau iā ia ma kahi papa ʻoki a ʻokiʻoki i kēlā me kēia hopena (ʻaʻohe pono e ihi ʻia).
3. E ʻoki i ke kēpau a me ka lōʻihi. ʻEhā ʻāpana ou.
4. Scoop i nā hua mai kēlā me kēia ʻāpana e hoʻohana ana i ka puna a hoʻolei iā lākou.
5. E kau i ka ʻiʻo ʻōmaʻomaʻo i waho i lalo i ka papa ʻoki. Māhele i kēia mau mea i nā ʻāpana waena.
6. E hoʻohui i ka wai i ka blender e like me hoʻokahi hapa o ka wai i ʻelua mau melon ʻawaʻawa. Hiki iā ʻoe ke hoʻoponopono i kēia mau kaulike i kāu ʻono, a hiki iā ʻoe ke pani i ka wai me kekahi ʻano wai ʻē aʻe, inā makemake ʻia.
7. E hoʻohui i nā ʻāpana o ka melon ʻawaʻawa i ka blender. Hiki paha iā ʻoe ke hoʻohui i kekahi mau kulu o ka wai lemon a me 1/2 teaspoon (5 ml) o ka meli a i ʻole ka paʻakai no ka ʻono. Hoʻohui a hiki i ka laumā.
8. E ninini ma luna o kahi kānana uea e kānana i nā ʻāpana o nā hua. Kaomi i kahi puna lāʻau ma luna o nā mea paʻa e kānana i ka wai i hiki. E lawelawe koke a hōʻoluʻolu paha.

Inā he ʻono kāu, hiki iā ʻoe ke hoʻohana i kēia ma kahi o ka blender. E hoʻohui wale i ka wai ma ka hopena a lele i ka ʻanuʻu o ka kānana ʻana i nā mea paʻa.

Hiki iā ʻoe ke kāwili i nā mea hoʻohui ʻē aʻe i kāu wai wai karela pū kekahi. ʻO ka ʻōmoma ʻōmaʻomaʻo, kukama, ginger, paina, a me nā strawberry nā mea hoʻohui a pau i makemake nui ʻia.

Hiki iā ʻoe ke hana maʻalahi i ka wai karela ma ka home e hoʻohana ana i ka blender a i ʻole ka juici. Inā he hopohopo kāna ʻawaʻawaʻawa, koho i nā melon ʻawaʻawa nui a ʻōmaʻomaʻo paler.

Ke laina lalo

Mālama nui ʻia ka wai Karela a pili pū me nā pono olakino he nui, me ke olakino maikaʻi o ka ʻili a me ka kaohi kō kō.

Hāʻawi ʻia mai ka melon ʻawaʻawa, hiki ke lilo i ʻono. Ke hana nei i ka wai momona ma ka home, hiki iā ʻoe ke hoʻāʻo e hoʻohui i nā huaʻai a me nā mea kanu e hoʻoliʻiliʻi i kāna ʻono ʻoi.

ʻOiai ʻoi aku ka nui o ka noiʻi e pili ana i ke olakino olakino karela wai, hiki iā ia ke hāʻawi i nā huaola kī nui a kōkua paha e hoʻonui i kou olakino ke pau i ka hoʻohaʻahaʻa.