Ubwino wa Anyezi pa Thanzi

Zamkati

• Anyezi Ndi Chiyani Kwenikweni?
• Ubwino wa Anyezi pa Thanzi
• Momwe Mungagwiritsire Ntchito Anyezi
• Anyezi Ofulumira Ophimbidwa ndi Erin Shaw
• Onaninso za

Kununkhira kwa anyezi kumawapangitsa kukhala zakudya zopangira maphikidwe achikale kuchokera ku msuzi wamkaka wa nkhuku kupita ku bolognese ya ng'ombe kupita ku saladi nicoise. Koma kulira kwa anyezi sichinthu chokhacho chomwe chimawapatsa ulemu. Ubwino wopatsa thanzi wa anyezi ndi mphamvu zawo zachinsinsi. Yakwana nthawi yobwezeretsanso masambawa.

Anyezi Ndi Chiyani Kwenikweni?

Anyezi amakula mobisa ngati mababu ndipo amachokera ku banja la allium la ndiwo zamasamba, zomwe zimaphatikizaponso maekisi ndi adyo (zomwe zimapindulitsanso thanzi lawo). Anyezi achikasu ndi omwe amalimidwa kwambiri ku United States, koma anyezi ofiira ndi anyezi oyera amapezekanso m'nkhani zambiri zamagolosale. Mutha kudya anyezi yaiwisi, yophika, kapena youma.

Anyezi ndiotchuka popangitsa anthu kulira, ndipo zomwe zimapangitsa kuti azigwetsa misozi zimabwera chifukwa cha ma enzyme omwe amayambitsa kutulutsa mpweya womwe umakwiyitsa timadzi tambiri tomwe timatulutsa misozi m'maso mwanu. Ichi ndi chifukwa chake iwo ali ofunika misozi.

Ubwino wa Anyezi pa Thanzi

Zakudya zokhala ndi zipatso ndi ndiwo zamasamba zasonyezedwa kuti zichepetse chiopsezo cha matenda osachiritsika monga matenda amtima, khansa, sitiroko, ndi matenda ashuga, atero a Rui Hai Liu, MD, Ph.D., pulofesa wa sayansi yazakudya ku University of Cornell. (Kuphatikiza apo, kafukufuku akuwonetsa kuti amakupangitsani kukhala achimwemwe, inunso.) "Muyenera kudya zipatso ndi ndiwo zamasamba zosiyanasiyana, kuphatikiza anyezi, monga gawo lazakudya zabwino," adatero.

Anyezi ali ndi mankhwala otchedwa phenolics omwe amakhala ngati antioxidants kuti athetse ntchito ya zowonongeka zowonongeka, adatero Dr. Liu. Mwa njira: Magawo akunja kwambiri a anyezi ali ndi ma antioxidants ambiri, malinga ndi kafukufuku wofalitsidwa mu Journal of Food Science and Technology. (Zambiri apa: Ubwino uwu wa zakudya zoyera umatsimikizira kuti zakudya zokongola sizomwe zimapatsa nyenyezi zonse.)

Kuphatikiza apo, anyezi ndiotchipa, ndiwo zamasamba zosavuta zomwe zingakuthandizeni kukwaniritsa zipatso ndi ndiwo zamasamba zokwanira 9 mpaka 13 tsiku ndi tsiku — cholinga chovuta ngakhale mutayesetsa kwambiri. "Anyezi amapezeka mosavuta komanso osavuta kusunga," adatero. "Ukhoza kuzidya zosaphika kapena kuziphika zophika." (Yesani maphikidwe ena abwinobwino azomera pachakudya chilichonse patsikuli.)

Nazi zabwino zambiri za anyezi zomwe muyenera kudziwa:

Chepetsani chiopsezo cha khansa ya m'mawere. Pakafukufuku waposachedwa wofalitsidwa mu nyuzipepalayi Chakudya ndi Khansa, Azimayi omwe amadya anyezi ndi adyo kwambiri anali ocheperako kudwala khansa ya m'mawere kusiyana ndi amayi omwe amadya zochepa za allium zokoma. Mankhwala mu anyezi monga S-allylmercaptocysteine ​​ndi quercetin amatha kuletsa kufalikira kwa maselo a khansa.

Sungani shuga wanu wamagazi mosasunthika. Anthu omwe amadya anyezi ambiri ndi adyo amachepetsa chiwopsezo cha kukana kwa insulin, akuwonetsa kafukufuku wofalitsidwa mu Zolemba pa Mankhwala Azitsamba. Kuchita bwino kwa insulini kumatha kukuthandizani kuti muchepetse shuga m'magazi ndikuletsa matenda amtundu wa 2.

Thandizani khungu lanu. Anthu omwe amadya anyezi ndi adyo wambiri anali ndi 20 peresenti yochepetsera chiopsezo cha khansa yapakhungu ya melanoma mu kafukufuku waposachedwapa wofalitsidwa m'magazini. Zakudya zopatsa thanzi. (Nyemba, mafuta a azitona, ndi mazira analinso oteteza.)

Tetezani colon yanu. Mu kafukufuku waposachedwa wofalitsidwa mu Asia Pacific Zolemba Zachipatala Oncology, Anthu omwe amadya ma allium ambiri anali ndi mwayi wochepera 79% wokhala ndi khansa ya colorectal kuposa omwe amadya pang'ono.

Tetezani mtima wanu ndi impso zanu kuti zisawonongeke. M'zaka zisanu ndi chimodzi kuphunzira mu Journal of Hypertension, anthu omwe amadya anyezi ambiri ndi ma alliums ena amakhala ndi chiopsezo chochepa cha 64% chodwala matenda amtima, 32% amachepetsa chiopsezo cha matenda a impso, ndipo 26% amachepetsa chiopsezo cha kuthamanga kwa magazi.

Tetezani mawu anu. Kudya anyezi kungakuthandizeni kuchepetsa chiwopsezo cha khansa ya mutu ndi khosi, atero kafukufuku yemwe adasindikizidwa Nutrition ya Molecular ndi Kafukufuku wa Chakudya. Anthu omwe amadya magawo atatu a anyezi pa sabata anali ndi 31 peresenti yochepetsera chiopsezo cha khansa ya laryngeal poyerekeza ndi omwe amadya zochepa.

Momwe Mungagwiritsire Ntchito Anyezi

Malingana ndi mtundu wa anyezi, mukhoza kupanga zinthu zambiri zopanga komanso zokoma mwamsanga komanso zosavuta ndi iwo, akuti Elizabeth Shaw, M.S., R.D.N., katswiri wa zakudya za dziko komanso wolemba mabuku. (Onani maphikidwe athanzi wathanzi ndi scallion pomwe pano.)

Onjezani magawo ku saladi. Kagawani anyezi ofiira ofooka kwambiri (osakwana 1/8 inchi) ndipo onjezerani ku saladi (monga Shaw's Cucumber Yogurt Salad kapena maphikidwe a Quinoa ndi Sipinachi saladi), yesani Black Grape ndi Red Onion Focaccia Pizza, kapena musankhe ndi malangizo omwe ali pansipa.

Sauté iwo msuzi. Anyezi achikasu ndi abwino kwa supu, chilis, ndi sauces, monga Shaw's Instant Pot Chicken Taco Soup. "Kuti mupeze kukoma komwe mukukufuna, mudzafunika kuwatumiza kaye musanawonjezere ku njira yayikulu," akutero Shaw. "Ingowonjezani supuni ya mafuta mu poto wanu, ponyani anyezi ndikuphika mpaka kutuluka."

Idyani iwo. Dulani anyezi oyera bwino ndikuwonjezera pa pasitala saladi, guacamole, ndi dips, akutero Shaw.

Kuwotcha kapena kuwadyetsa. Ingowonjezerani mafuta azitona ndi mchere komanso tsabola nyengo yake, atero a Shaw. Amalimbikitsa njira zophikira izi asanaike anyezi pa sangweji ya veggie yodzaza makamaka.

Anyezi Ofulumira Ophimbidwa ndi Erin Shaw

Zosakaniza

• 2 anyezi wofiira wamkulu
• Makapu awiri oyera viniga wosasa
• 1 chikho shuga
• Supuni 2 tiyi mchere wosakaniza
• Supuni 1 ya tsabola

Mayendedwe

1. Dulani anyezi mu magawo owonda kwambiri, 1/8-inch kapena zochepa.
2. Wiritsani makapu awiri a viniga woyera ndi 1 chikho shuga mpaka mutasungunuka.
3. Chotsani kutentha ndikuyika mumtsuko waukulu wagalasi.
4. Onjezani masupuni 2 a mchere wa kosher, supuni imodzi kapena zina za tsabola ndi zina zilizonse zomwe mungafune, monga jalapenos.
5. Pamwamba ndi anyezi ndikuteteza botolo lagalasi. Ikani m'firiji osachepera maola 24 musanakondwere. (PS nayi momwe mungasankhire masamba kapena zipatso zilizonse m'njira zosavuta.)

Onaninso za