Superfoods yakawana mukurumbira unozivikanwa mumakore achangopfuura nekuda kwekunaka kwavo hutano hunobatsira. Pakati pavo, maca inomira seimwe yeanofarira, nekuda kwekuita kwayo kwakasiyana-siyana uye kudya kunovaka muviri. Uyu mudzi weAndean, unozivikanwa se "Ginseng yeAndes", inopfuura yakawanda yekubika: ihwo hunokosha hwepanyama hwehutano.
Nhasi tichaongorora kuti chii maca, zvimiro zvayo uye zvese profits kuti inobatsira kumuviri wedu. Uye zvakare, iwe unozodzidza nzira yekuisanganisa zviri nyore mukudya kwako kwezuva nezuva, ingave muupfu, makapisi, infusions kana kuisanganisa neyako yaunofarira mabikirwo.
Chii chinonzi maca?
The maca (Lepidium meyenii) chirimwa chine herbaceous chinowanikwa mudunhu rePeruvia Andes, uko chinokura panzvimbo dzakakwirira kudarika 4,000 mamita, mumamiriro ekunze akanyanyisa. Ichizivikanwa kwemakore anopfuura 3,000, chirimwa ichi chagara chichishandiswa neveAndean civilizations chikafu chakakosha uye mushonga wepanyama.
Iyo inonyanya kushandiswa chikamu che maca ndeye tuberous midzi, iyo yakafanana ne radish uye inowanikwa mumarudzi akasiyana-siyana akadai seyero, tsvuku uye dema. Rudzi rwega rwega runopa zvivakwa zvakasiyana zvishoma, ine black maca iri iyo inonyanya kukoshesa kune yayo migumisiro pakubereka uye kushanda kwemuviri.
Kurimwa kwayo kwaive kwave kuda kunyangarika, asi iko zvino kwamuka zvakare nekuda kwekuwanda kwayo. Nhasi inoonekwa sea superfood zvose nokuda kwezvinovaka muviri zvinokosha uye nokuda kwezvikamu zvayo zvebioactive.
Nutritional properties ye maca
Maca inonzi a "bhomba rekudya" nokuda kwekuumbwa kwayo, kunosanganisira:
- Zvicherwa: calcium, iron, mhangura, zinc uye potasium, yakakosha pakugadzirisa metabolic, hutano hwemapfupa uye immune function.
- Mavhitaminzi: kunyanya kubva kuboka B (saB1 neB2), pamwe chete nevhitamini C uye vhitamini E, izvo zvakakosha chengeta simba uye kurwisa oxidative kusagadzikana.
- Zvinokosha amino acids uye mapuroteni: izvo zvinobatsira mukukura kwemhasuru, kuvandudzwa kwesero uye kugara zvakanaka.
- Zvinokosha fatty acids: senge omega-3, ine anti-inflammatory properties uye inosimbisa immune system.
- Yakasarudzika bioactive zvinhu: macaridine, macamides, glucosinolates uye alkaloids, ayo anoita basa rinokosha mu endocrine system.
Mukuwedzera, maca akapfuma mumakhahydrates, izvo zvinoita kuti ive chikafu chikuru. ane simba zvikuru, yakanakira vatambi kana vanhu vanoda "wedzero" muhupenyu hwavo hwezuva nezuva.
Mabhenefiti makuru e maca
Benefits kune hutano hwehomoni uye kubereka
Maca ine simba hormonal regulator, iyo inoita kuti ive mubatsiri wekuenzanisa mahomoni muvarume nevakadzi. Muvakadzi, inogona kubvisa zviratidzo zvepremenstrual syndrome (PMS) uye kuenda kumwedzi, zvakadai sokupisa kunopisa, kuchinja kwemanzwiro, uye zvinetso zvekurara. Yakave zvakare yakabatana nekuvandudzwa mukati kubereka uye hutano hwekubereka.
Muvarume, black maca inonyanya kushanda kune wedzera kunaka uye kuwanda kwembeu, pamwe nekurwisa erectile dysfunction uye kuwedzera libido.
Simba uye kushanda kwemuviri
Imwe yeakanyanya kudzidzwa mhedzisiro ye maca kugona kwayo kupa simba rakasimba, kunatsiridza kupikisa kwemuviri uye kurwisa kuneta. Izvi zvinoita kuti ive yakanakira vatambi kana nguva dzekuita kukuru.
Pamusoro pezvo, zvidzidzo zvakaratidza kuti maca supplementation inovandudza kuita muzviitiko zvakaita sekuchovha bhasikoro, kuderedza tsandanyama kupora nguva.
Kutsigira kwenheyo system
Nekuda kwezviri mukati mavhitaminzi B, antioxidants uye adaptogenic makomisheni, maca inobatsira mukuvandudza mafungiro, kuderedza kushushikana uye kurwisa kushushikana uye kuora mwoyo. Inowedzerawo ndangariro uye concentration.
Kuvandudzwa kwehutano hwemapfupa
Maca yakapfuma mucalcium uye mamwe mamineral akakosha, ayo anoita kuti ive yakanakisa kuwedzera kuchengetedza nekusimbisa mapfupa, kudzivirira mamiriro akaita se. osteoporosis.
Zvimwe zvipo
- Antioxidant zvinhu: Ivo vanobatsira kurwisa kuchembera nguva isati yakwana uye kudzivirira maseru kubva mahara radical kukuvara.
- Metabolic health: Inobatsira kudzora mazinga ehuga uye inovandudza metabolic basa.
- Utano hweganda: Its anti-inflammatory effect inogona kuderedza matambudziko akadai sebundu.
Nzira yekushandisa maca
Maca inowanikwa mumharidzo dzakasiyana siyana, izvo zvinoita kuti zvive nyore kuisa mukudya kwako:
- Hupfu: Yakanakira kuwedzera kune smoothies, yoghurts, infusions kana kubika kubika. Chiyero chinokurudzirwa chinosiyana pakati 1,5 uye 3 magiramu zuva nezuva.
- Mune makapisi. Aya anouya akaiswa dosed uye anoratidza huwandu hwakakwana pamudziyo.
- Infusions: Inogona kugadzirirwa setii, ichiisanganisa nemamwe makwenzi kuti iwedzere mabhenefiti ayo.
Zvakakosha kuifashaidza kare kuti ivandudze digestibility uye dzivisa zvinogona kuitika gastric kusagadzikana.
Contraindications uye yambiro
Nepo maca kazhinji yakachengeteka kune vanhu vazhinji, inokurudzirwa kudzivirira kushandiswa kwayo muzviitiko zve:
- Hypertension: Inogona kusimudza BP nekuda kwehuwandu hwayo hwe sodium.
- Zvinetso zvehutachiona: Iyo goitrogens yainayo inogona kukanganisa avo vane thyroid dysfunctions.
- Vakadzi vane pamuviri uye vanoyamwisa: Kunyangwe pasina zvidzidzo zvekupedzisira, zviri nani kudzivirira kushandiswa kwayo mune idzi kesi.
Nguva dzose taura nachiremba usati waisa maca mumuitiro wako, kunyanya kana iwe ukatora mishonga kana uine zvirwere zvisati zvaitika.
Kusanganisira maca mukudya kwako kunogona kushandura hutano hwako, kukupa iwe simba, kuvandudza mafungiro, kuenzanisa mahomoni ako uye kusimbisa muviri. Nekusarudza iyi superfood, haungobatsiri muviri wako chete, asi unobatanidzawo netsika yekare yakapfuma muuchenjeri hwepanyama.