Mapindu 10 A Zaumoyo ndi Chakudya Chamtengo Wabwino Wa Leek ndi Wild Ramp

Zamkati

• 1. Muli zakudya zosiyanasiyana
• 2. Zodzazidwa ndi mankhwala opindulitsa
• 3. Zitha kuchepetsa kutupa ndikulimbikitsa thanzi la mtima
• 4. Mulole kuti muchepetse kunenepa
• 5. Atha kuteteza ku khansa zina
• 6. Limbikitsani chimbudzi chathanzi
• 7-9. Zopindulitsa zina
• 10. Zosavuta kuwonjezera pazakudya zanu
• Mfundo yofunika

Ma leek ndi a banja limodzi monga anyezi, shallots, scallions, chives, ndi adyo.

Amawoneka ngati anyezi wobiriwira wobiriwira koma amakhala owola pang'ono, otsekemera komanso kapangidwe kake kophika.

Ma leek nthawi zambiri amalimidwa, koma mitundu yamtchire, monga North American wild leek - yomwe imadziwikanso kuti ramp - ikudziwika.

Ma ramp ndi otchuka ndi omwe amawotchera chakudya ndi oyang'anira ophika mofananamo chifukwa cha kununkhira kwawo kwamphamvu, komwe ndi mtanda pakati pa adyo, ma scallions, ndi maekisi omwe amalima kwambiri.

Ma leek onse ndiopatsa thanzi ndipo amaganiza kuti amapereka zabwino zambiri zathanzi.

Nawa maubwino 10 azaumoyo a ma leek ndi ma ramp zakutchire.

1. Muli zakudya zosiyanasiyana

Ma leek amakhala ndi michere yambiri, kutanthauza kuti ali ndi ma calories ochepa komabe ali ndi mavitamini ndi michere yambiri.

Mmodzi wa ma 3.5-gramu (100-gramu) operekera maekisi ophika amakhala ndi ma calories 31 okha).

Nthawi yomweyo, ali ndi ma proitamin A carotenoids, kuphatikiza beta carotene. Thupi lanu limasinthira ma carotenoid awa kukhala vitamini A, yomwe ndi yofunika pakuwona, chitetezo cha mthupi, kubereka, komanso kulumikizana kwama cell (2).

Amakhalanso gwero la vitamini K1, lomwe limafunikira kuti magazi aziundika komanso kukhala ndi thanzi lamtima (3).

Pakadali pano, ziphuphu zakutchire zimakhala ndi vitamini C wambiri, womwe umathandiza thanzi, chitetezo cha minyewa, kuyamwa kwa chitsulo, komanso kupanga ma collagen. M'malo mwake, amapereka vitamini C wowirikiza kawiri kuchuluka kwa malalanje (4,).

Ma leek ndi gwero labwino la manganese, lomwe lingathandize kuchepetsa zizindikilo za premenstrual syndrome (PMS) ndikulimbikitsa thanzi la chithokomiro. Komanso, amapereka mkuwa wochepa, vitamini B6, chitsulo, ndi folate (,,).

Chidule Ma leek amakhala ndi ma calories ochepa koma ali ndi michere yambiri, makamaka magnesium ndi mavitamini A, C, ndi K. Amadzitama ndi fiber, mkuwa, vitamini B6, iron, ndi folate.

2. Zodzazidwa ndi mankhwala opindulitsa

Ma leek ndi gwero lolemera la ma antioxidants, makamaka ma polyphenols ndi mankhwala a sulfure.

Antioxidants amalimbana ndi makutidwe ndi okosijeni, omwe amawononga maselo anu ndipo amathandizira ku matenda monga matenda ashuga, khansa, ndi matenda amtima.

Ma leek ndiwo gwero lalikulu kwambiri la kaempferol, polyphenol antioxidant omwe amaganiza kuti amateteza ku matenda amtima ndi mitundu ina ya khansa (9,,).

Amakhalanso gwero lalikulu la allicin, mankhwala omwewo opatsa sulfa omwe amapatsa adyo mankhwala ake ophera tizilombo, kutsitsa mafuta m'thupi, komanso kuthekera kwa anticancer (,).

Pakadali pano, ziphuphu zakutchire zimakhala ndi ma thiosulfinates ndi cepaenes, mankhwala awiri a sulfa ofunikira kuti magazi aziundika komanso amaganiza kuti amateteza ku mitundu ina ya khansa (,, 16).

Chidule Ma leek ali ndi mankhwala ambiri ophera antioxidant ndi sulfure, makamaka kaempferol ndi allicin. Izi zimaganiziridwa kuti zimateteza thupi lanu ku matenda.

3. Zitha kuchepetsa kutupa ndikulimbikitsa thanzi la mtima

Ma leeks ndi mgwirizano, banja lamasamba lomwe limaphatikizapo anyezi ndi adyo. Kafukufuku angapo amalumikiza ma allium ndi chiopsezo chochepa cha matenda amtima ndi sitiroko ().

Ngakhale ambiri mwa maphunzirowa adayesa anyezi kapena adyo, ma leek amakhala ndi mankhwala angapo opindulitsa omwe amaganiza kuti amachepetsa kutupa komanso kuteteza thanzi la mtima (18).

Mwachitsanzo, kaempferol m'mateko ali ndi zotsutsana ndi zotupa. Zakudya zolemera za Kaempferol zimalumikizidwa ndi chiopsezo chochepa cha matenda amtima kapena kufa chifukwa cha matenda amtima ().

Kuphatikiza apo, ma leek ndi gwero labwino la allicin ndi ma thiosulfinates ena, omwe ndi mankhwala a sulfure omwe amatha kupindulitsa thanzi la mtima pochepetsa cholesterol, kuthamanga kwa magazi, ndikupanga magazi oundana (,,,).

Chidule Ma leek amakhala ndi mankhwala azitsamba athanzi amtima omwe amawonetsedwa kuti amachepetsa kutupa, cholesterol, kuthamanga kwa magazi, mapangidwe am'magazi, komanso chiopsezo chanu chonse chodwala matenda amtima.

4. Mulole kuti muchepetse kunenepa

Monga masamba ambiri, maekisi amatha kulimbikitsa kulemera.

Pamakilogalamu 31 pa ma ola 3.5 (100 magalamu) a zotuluka zophika, masambawa amakhala ndi zopatsa mphamvu zochepa pagawo lililonse.

Kuphatikiza apo, ma leek ndi gwero labwino la madzi ndi ulusi, zomwe zimatha kuletsa njala, kulimbikitsa kukhuta, ndikuthandizani kuti mudye mwachilengedwe ().

Amakhalanso ndi zotsekemera zosungunuka, zomwe zimapanga gel osungunuka m'matumbo mwanu ndipo zimathandiza kwambiri kuchepetsa njala ndi njala ().

Kuphatikiza apo, kafukufuku nthawi zonse amalumikiza zakudya zomwe zili ndi ndiwo zamasamba kuti zichepetse thupi kapena kuchepetsa kunenepa pakapita nthawi. Kuonjezera ma leek kapena ma ramp zakutchire pazakudya zanu kumatha kukulitsa kudya masamba anu onse, zomwe zitha kuwonjezera izi (,).

Chidule Magetsi ndi madzi m'matekisi amalimbikitsa kukhuta ndikupewa njala, zomwe zingathandize kuchepa thupi. Kuphatikiza apo, masamba awa ndi ochepa kwambiri.

5. Atha kuteteza ku khansa zina

Ma leeks amadzitamandira ndi mitundu ingapo yamankhwala omenyera khansa.

Mwachitsanzo, kaempferol m'mateko amalumikizidwa ndi chiopsezo chochepa cha matenda, makamaka khansa. Kafukufuku woyeserera akuwonetsa kuti kaempferol atha kulimbana ndi khansa pochepetsa kutupa, kupha ma cell a khansa, komanso kupewa ma cellwa kuti asafalikire (,).

Ma leek nawonso ndi gwero labwino la allicin, chopangira sulfa chomwe chimaganiziridwa kuti chimapereka zida zofananira za khansa (26).

Kafukufuku wazinyama akuwonetsa kuti ma ramp omwe amakula munthaka yolemera ya selenium atha kuthandiza kuchepetsa khansa m'makoswe ().

Kuphatikiza apo, kafukufuku waumunthu akuwonetsa kuti omwe amakonda kudya ma allium, kuphatikiza ma leek, atha kukhala ndi chiopsezo chotsika 46% cha khansa ya m'mimba kuposa omwe samadya kawirikawiri).

Mofananamo, kudya kwambiri ma alliums kumatha kulumikizidwa ndi chiopsezo chochepa cha khansa yoyipa (,).

Kumbukirani kuti kufufuza kwina kumafunikira musanapange mfundo zomveka.

Chidule Kafukufuku wina akuwonetsa kuti mankhwala a leek amatha kulimbana ndi khansa komanso kuti kudya kwambiri ma allium, kuphatikiza ma leek ndi ma rampu, kumachepetsa chiopsezo cha matendawa. Komabe, maphunziro ena amafunikira.

6. Limbikitsani chimbudzi chathanzi

Ma leek amatha kusintha chimbudzi chanu.

Izi ndi zina chifukwa ndizomwe zimasungunuka, kuphatikiza ma prebiotic, omwe amagwira ntchito kuti matumbo anu akhale athanzi ().

Mabakiteriyawa amatulutsa mafuta amfupi (SCFAs), monga acetate, propionate, ndi butyrate. SCFAs imatha kuchepetsa kutupa ndikulimbitsa thanzi lanu m'matumbo (,).

Kafukufuku akuwonetsa kuti chakudya chopatsa prebiotic chitha kuthandizira kuyamwa kwa thupi lanu michere yofunikira, yomwe imatha kukulitsa thanzi lanu lonse ().

Chidule Ma leek ndi gwero labwino lazinthu zosungunuka, zomwe zimadyetsa mabakiteriya opindulitsa m'matumbo anu. Nawonso mabakiteriyawa amachepetsa kutupa komanso amalimbikitsa kugaya chakudya.

7-9. Zopindulitsa zina

Ngakhale maekisi samaphunziridwa molimba monga anyezi ndi adyo, kafukufuku yemwe akutuluka akuwonetsa kuti atha kuperekanso phindu lina.

1. Mutha kutsitsa shuga m'magazi. Mafuta a sulfure omwe amapezeka m'malo ophatikizika awonetsedwa kuti amachepetsa shuga m'magazi ().
2. Itha kulimbikitsa ntchito yaubongo. Mankhwalawa sulfa amatha kuteteza ubongo wanu ku kuchepa kwa malingaliro okhudzana ndi ukalamba ndi matenda ().
3. Titha kulimbana ndi matenda. Kafukufuku wazinyama akuwonetsa kuti kaempferol, yomwe imapezeka m'mateko, itha kuteteza ku matenda a bakiteriya, ma virus, ndi yisiti ().

Ngakhale zotsatirazi zikulonjeza, maphunziro ena amafunikira.

Chidule Masaya angathandize kuchepetsa shuga m'magazi, kulimbikitsa ubongo kugwira ntchito, komanso kulimbana ndi matenda. Komabe, kafukufuku wambiri amafunika kutsimikizira izi.

10. Zosavuta kuwonjezera pazakudya zanu

Ma leek amapangira zakudya zokoma, zopatsa thanzi, komanso zopatsa thanzi.

Kuti muwakonzekere, dulani mizu ndi mdima wobiriwira umatha, kungosunga magawo oyera ndi oyera obiriwira.

Kenako, aduleni utali wonse ndikutsuka pansi pamadzi, ndikupukuta dothi ndi mchenga zomwe mwina zidawunjikana.

Ma leek akhoza kudyedwa yaiwisi, koma amathanso kuwathira, kuwotcha, kuwotcha, kuotcha, kuwira, kapena kuwamwa.

Amawonjezeranso bwino msuzi, zipsera, zokometsera, zokometsera taco, saladi, zokometsera, zokometsera, ndi mbale za mbatata. Mutha kuzidya nokha.

Mutha kuyika ma leek osaphika kwa sabata limodzi ndikuphika kwa masiku awiri.

Mosiyana ndi ma leek olimidwa, zipunda zakutchire zimasilira modabwitsa. Ma pampu pang'ono okha amatha kuwonjezera kuphulika kwamphamvu, konga adyo ku mbale yomwe mumakonda.

Chidule Ma leek ndi osunthika komanso osavuta kuwonjezera pazakudya zanu. Mutha kuzidya okha kapena kuziwonjezera pazakudya zazikulu kapena zazikulu zingapo.

Mfundo yofunika

Ma leek ndi ma ramps amtchire amadzitamandira ndi zinthu zosiyanasiyana zopatsa thanzi komanso zopindulitsa zomwe zingakuthandizeni kuti mukule bwino, kulimbikitsa kunenepa, kuchepetsa kutupa, kulimbana ndi matenda amtima, komanso kulimbana ndi khansa.

Kuphatikiza apo, amachepetsa shuga m'magazi, amateteza ubongo wanu, komanso amatha kulimbana ndi matenda.

Mgwirizano uwu, womwe umagwirizana kwambiri ndi adyo ndi anyezi, umawonjezera zakudya zabwino.