Alfalfa

Zamkati

• Zakudya Zamtundu wa Alfalfa
• Alfalfa Itha Kuthandizira Kuchepetsa Cholesterol
• Zina Zopindulitsa Zaumoyo
• Kulimbitsa Thanzi Labwino
• Kuchepetsa Zizindikiro Zakusamba
• Zotsatira za Antioxidant
• Chitetezo ndi Zotsatira zoyipa
• Ngati Ndinu Oyembekezera
• Mukatenga Operewera Magazi
• Ngati Muli Ndi Matenda Odzidzidzimutsa
• Ngati Muli Ndi Chitetezo Chamthupi Chokhazikika
• Momwe Mungapangire Alfalfa ku Zakudya Zanu
• Chidule

Alfalfa, yemwenso amadziwika kuti lucerne kapena Medicago sativa, ndi chomera chomwe chalimidwa ngati chakudya cha ziweto kwazaka mazana ambiri.

Idali yamtengo wapatali kuyambira kale chifukwa cha mavitamini, michere komanso mapuloteni, poyerekeza ndi magwero ena azakudya ().

Alfalfa ndi gawo la banja la legume, koma amawonedwanso ngati zitsamba.

Zikuwoneka kuti zinachokera ku South ndi Central Asia, koma zakula kale padziko lonse lapansi kwazaka zambiri.

Kuphatikiza pa kugwiritsidwa ntchito ngati chakudya, imakhalanso ndi mbiri yayitali yogwiritsa ntchito ngati zitsamba zochiritsira anthu.

Mbeu zake kapena masamba owuma atha kumwedwa ngati chowonjezera, kapena nthangala zimatha kuphukira ndikudya ngati mphukira za nyemba.

Zakudya Zamtundu wa Alfalfa

Alfalfa nthawi zambiri amadya anthu ngati chowonjezera chazitsamba kapena mawonekedwe amtundu wa nyemba.

Chifukwa masamba kapena nyembazo zimagulitsidwa ngati zowonjezera zitsamba osati zakudya, palibe chidziwitso chazakudya chomwe chilipo.

Komabe, nthawi zambiri amakhala ndi vitamini K komanso amakhala ndi michere yambiri, kuphatikiza vitamini C, mkuwa, manganese ndi folate.

Zipatso za Alfalfa zimakhala ndi michere yofananira komanso ndizochepa kwambiri.

Mwachitsanzo, chikho chimodzi (33 magalamu) a mphukira za nyemba zimakhala ndi ma calories 8 okha. Mulinso zotsatirazi (2):

• Vitamini K: 13% ya RDI.
• Vitamini C: 5% ya RDI.
• Mkuwa: 3% ya RDI.
• Manganese: 3% ya RDI.
• Zolemba: 3% ya RDI.
• Thiamin: 2% ya RDI.
• Riboflavin: 2% ya RDI.
• Mankhwala enaake a: 2% ya RDI.
• Chitsulo: 2% ya RDI.

Kapu imakhalanso ndi gramu imodzi ya protein ndi 1 gramu ya carbs, yomwe imachokera ku fiber.

Alfalfa imakhalanso ndi zinthu zambiri zomwe zimatha kupanga. Amaphatikizapo saponins, coumarins, flavonoids, phytosterols, phytoestrogens ndi alkaloids ().

Alfalfa imakhala ndi vitamini K komanso mavitamini ndi michere yambiri. Mulinso mitundu yambiri yazomera.

Alfalfa Itha Kuthandizira Kuchepetsa Cholesterol

Kuchepetsa cholesterol kwa Alfalfa ndiko phindu lake labwino kwambiri laumoyo mpaka pano.

Kafukufuku wambiri mwa anyani, akalulu ndi makoswe asonyeza kuti imatha kutsitsa magazi m'magazi (,, 5, 6).

Kafukufuku wocheperako atsimikiziranso izi mwa anthu.

Kafukufuku wina wa anthu 15 adapeza kuti pafupifupi, kudya magalamu 40 a nyemba za nyemba katatu patsiku kumachepetsa cholesterol yonse ndi 17% komanso "yoyipa" ya LDL cholesterol ndi 18% pakatha masabata asanu ndi atatu ().

Kafukufuku wina wocheperako wa odzipereka atatu okha adapezanso kuti magalamu 160 a nyemba za nyemba patsiku zitha kuchepetsa kuchuluka kwama cholesterol (6).

Izi zimachitika chifukwa cha kuchuluka kwake kwa saponins, omwe ndi mankhwala omwe amadziwika kuti amachepetsa cholesterol.

Amachita izi pochepetsa kuyamwa kwa cholesterol m'matumbo ndikuwonjezera kutulutsa kwa mankhwala omwe amapangira cholesterol () yatsopano.

Maphunziro aumunthu omwe adachitidwa pakadali pano ndi ochepa kwambiri kuti angakwaniritse, koma akuwonetsa lonjezo la nyemba ngati mankhwala a cholesterol.

Alfalfa yasonyezedwa kuti imachepetsa mafuta m'thupi mwa nyama ndi maphunziro a anthu. Izi mwina chifukwa chili ndi mankhwala omwe amatchedwa saponins.

Zina Zopindulitsa Zaumoyo

Pali mndandanda wautali wazogwiritsira ntchito nyemba ngati mankhwala azitsamba.

Amaphatikizapo kutsitsa kuthamanga kwa magazi, kuchita ngati diuretic, kuwonjezera mkaka wa m'mawere, kuchiza nyamakazi ndikuchotsa miyala ya impso.

Tsoka ilo, zambiri mwazabwino zomwe adalandila sizinafufuzidwebe. Komabe, ena mwa iwo adaphunziridwa mpaka pamlingo wina.

Kulimbitsa Thanzi Labwino

Njira imodzi yogwiritsira ntchito nyemba ndimtundu wotsutsa matenda ashuga.

Kafukufuku waposachedwa wazinyama wapeza kuti zowonjezera za alfalfa zatsika kwambiri, LDL ndi cholesterol ya VLDL m'matenda a shuga. Zathandizanso kuchepetsa shuga m'magazi ().

Kafukufuku wina wokhudza mbewa za shuga adapeza kuti nyemba zamchere zimachepetsa shuga m'magazi powonjezera kutulutsa kwa insulin m'mapapo ().

Zotsatirazi zikuwoneka kuti zikuthandizira kugwiritsa ntchito nyemba kuchiza matenda ashuga ndikuwongolera thanzi la kagayidwe kachakudya. Komabe, izi zikuyenera kutsimikiziridwa pamaphunziro aumunthu.

Kuchepetsa Zizindikiro Zakusamba

Alfalfa imakhala ndi mankhwala ambiri otchedwa phytoestrogens, omwe amafanana ndi mahomoni a estrogen.

Izi zikutanthauza kuti atha kuyambitsa zovuta zina mthupi monga estrogen.

Phytoestrogens ndiwotsutsana, koma atha kukhala ndi maubwino angapo, kuphatikizapo kuchepetsa zizindikilo za kutha msinkhu zomwe zimayambitsidwa ndi kuchepa kwa estrogen.

Zotsatira za nyemba pazizindikiro za kutha msinkhu sizinafufuzidwe kwambiri, koma kafukufuku wina adapeza kuti ma sage ndi alfafafa adatha kuthetseratu thukuta lausiku ndikuwotcha kwa azimayi 20 ().

Zotsatira za estrogenic zitha kukhalanso ndi maubwino ena. Kafukufuku wa omwe adapulumuka khansa ya m'mawere adapeza kuti azimayi omwe amadya nyerere amakhala ndi mavuto ochepa ogona ().

Komabe, maphunziro ena amafunikira kuti atsimikizire izi.

Zotsatira za Antioxidant

Alfalfa yakhala ikugwiritsidwa ntchito kwanthawi yayitali ngati mankhwala a Ayurvedic pochiza zomwe zimayambitsa kutupa ndi kuwonongeka kwa okosijeni.

Izi ndichifukwa choti nyerere imaganiziridwa kuti imachita ngati antioxidant yamphamvu, yoteteza kuwonongeka komwe kumachitika chifukwa cha zopitilira muyeso zaulere.

Kafukufuku wambiri wazinyama watsimikizira izi za antioxidant.

Adapeza kuti nyemba zimatha kuchepetsa kufa kwamaselo ndi kuwonongeka kwa DNA komwe kumachitika chifukwa chaopitilira muyeso kwaulere. Imachita izi pochepetsa kuchepa kwa zopitilira muyeso ndikuwongolera kulimba kwa thupi kulimbana nawo (,, 14,).

Kafukufuku wina wama mbewa adapeza kuti chithandizo ndi nyemba zingathandize kuchepetsa kuwonongeka komwe kumachitika chifukwa cha sitiroko kapena kuvulala kwaubongo ().

Komabe, maphunziro aumunthu amafunikira kuti atsimikizire izi. Maphunziro a zinyama okha samakhala olemera kwambiri.

Alfalfa ili ndi maubwino ambiri azaumoyo, koma owerengeka okha ndi omwe adayesedwa pazasayansi. Itha kupindulitsa kagayidwe kachakudya, zizindikilo zakutha kwa thupi komanso kukhala ndi zotsatira za antioxidant, koma maphunziro aanthu amafunikira.

Chitetezo ndi Zotsatira zoyipa

Ngakhale nyemba zotere mwina ndizotetezeka kwa anthu ambiri, zimatha kuyambitsa mavuto kwa anthu ena.

Ngati Ndinu Oyembekezera

Alfalfa imatha kuyambitsa kukondoweza kapena chiberekero. Chifukwa chake, ziyenera kupewedwa panthawi yapakati ().

Mukatenga Operewera Magazi

Zipatso za Alfalfa ndi nyemba zamchere zimakhala ndi vitamini K. Ngakhale izi zimapindulitsa anthu ambiri, zitha kukhala zowopsa kwa ena.

Kuchuluka kwa mavitamini K kumatha kuyambitsa mankhwala ochepetsa magazi, monga warfarin, osagwira ntchito. Chifukwa chake, ndikofunikira kuti anthu omwe amamwa mankhwalawa apewe kusintha kwakukulu pakudya kwawo vitamini K).

Ngati Muli Ndi Matenda Odzidzidzimutsa

Pakhala pali milandu yokhudza zowonjezera za alfalfa zomwe zimayambitsa kuyambiranso kwa lupus mwa anthu ena ().

Ndipo pakafukufuku wina wamanyani, zowonjezera za alfalfa zimayambitsa zizindikiro zonga lupus ().

Amakhulupirira kuti izi zimachitika chifukwa cha kuthekera kokulitsa chitetezo cha amino acid l-cavanine, yemwe amapezeka mu nyemba.

Chifukwa chake, iwo omwe ali ndi lupus kapena zovuta zina zama autoimmune amalangizidwa kuti azipewe.

Ngati Muli Ndi Chitetezo Chamthupi Chokhazikika

Malo ofunda omwe amafunika kuti amere nthanga za nyemba ndiabwino kuti bakiteriya akule.

Zotsatira zake, zophukira zomwe zimagulitsidwa m'masitolo nthawi zina zimadetsedwa ndi mabakiteriya, ndipo kufalikira kwa mabakiteriya ambiri kumalumikizidwa ndi zipatso za nyerere m'mbuyomu ().

Kudya timera todetsedwa kumatha kudwalitsa aliyense, koma achikulire ambiri athanzi amatha kuchira popanda zovuta za nthawi yayitali. Komabe, kwa anthu omwe ali ndi chitetezo chamthupi chovuta, matenda ngati awa akhoza kukhala owopsa kwambiri.

Chifukwa chake, ana, amayi apakati, okalamba kapena wina aliyense yemwe ali ndi chitetezo chamthupi chovuta kuti apewe nyemba.

Alfalfa itha kukhala yovulaza kwa anthu ena, kuphatikiza amayi apakati, anthu omwe amatenga magazi opepuka ndi omwe ali ndi vuto lokhala ndi chitetezo chamankhwala okhaokha kapena chitetezo chamthupi chofooka.

Momwe Mungapangire Alfalfa ku Zakudya Zanu

Mankhwala a Alfalfa amatha kugwiritsidwa ntchito ngati ufa, kuwatengera ngati piritsi kapena kugwiritsa ntchito tiyi.

Chifukwa chakuti maphunziro owerengeka a anthu adachitidwa pa nthangala za nyemba, masamba kapena zotulutsa, ndizovuta kulangiza otetezeka kapena othandiza.

Mankhwala azitsamba amadziwikanso kuti alibe zomwe zalembedwa, onetsetsani kuti mwachita kafukufuku wanu ndikugula kuchokera kwa wopanga odziwika ().

Njira inanso yowonjezeramo nyerere m'zakudya zanu ndi kuzidya monga mphukira. Zipatso za Alfalfa zimatha kuwonjezeredwa pazakudya zanu m'njira zambiri, monga sangweji kapena kusakanizidwa mu saladi.

Mutha kugula izi m'masitolo ogulitsa zakudya kapena kuziphukira kunyumba. Umu ndi momwe:

• Onjezerani supuni 2 za nyemba za alfa mu mphika, mtsuko kapena mphukira ndikuphimba ndi madzi ozizira kawiri kapena kawiri.
• Awalole zilowerere usiku umodzi kapena pafupifupi maola 8-12.
• Sambani ndi kutsuka ziphukazo bwino ndi madzi ozizira. Zitsanulinso, chotsani madzi ambiri momwe mungathere.
• Sungani ziphukazo ndi dzuwa komanso kutentha kwa masiku atatu. Muzimutsuka ndi kuzitsuka bwinobwino pakatha maola 8 mpaka 12.
• Pa tsiku lachinayi, sungani ziphukazo kudera lokhala ndi dzuwa losalunjika kuti mulole photosynthesis. Pitirizani kutsuka ndikuwatsuka bwino maola 8 mpaka 12 aliwonse.
• Patsiku 5 kapena 6, masamba anu amakhala okonzeka kudya.

Komabe, kumbukirani kuopsa kwakukula kwa mabakiteriya. Ndibwino kutenga zodzitetezera kuti zitsimikizire kuti mbewuzo zimakula ndikusungidwa m'malo otetezeka.

Mutha kutenga zowonjezera kapena kudya zipatso za nyemba. Mphukira imatha kuwonjezeredwa mosavuta kumasangweji, masaladi ndi zina zambiri. Mutha kugula ziphuphu kapena kudzipangira nokha kunyumba.

Chidule

Alfalfa yasonyezedwa kuti imathandizira kuchepetsa mafuta m'thupi, komanso itha kukhala ndi maubwino ochepetsa shuga m'magazi komanso kuthana ndi zovuta zakusamba.

Anthu amatenganso mankhwala ake okhala ndi ma antioxidants, mavitamini C ndi K, mkuwa, folate ndi magnesium. Alfalfa imakhalanso ndi ma calories ochepa.

Izi zikunenedwa, anthu ena angafunike kupewa alfalfa, kuphatikiza amayi apakati, anthu omwe amamwa mankhwala ochepetsa magazi kapena omwe ali ndi vuto lodziyimira palokha.

Ngakhale nyemba zimafunika kuziwerenga mochulukira, zikuwonetsa malonjezo ambiri.