Ubwino Wabwino Wa anyezi
Zamkati
- 1. Wodzaza Ndi michere
- 2. Atha Kupindulitsa Thanzi La Mtima
- 3. Yodzaza ndi Ma Antioxidants
- 4. Muli Ndi Zida Zolimbana ndi Khansa
- 5. Thandizani Kuchepetsa Shuga wamagazi
- 6. Mulole Kulimbitsa Thupi Lanu
- 7. Khalani ndi Katundu Wama antibacterial
- 8. Limbikitsani Thanzi Labwino
- 9. Chosavuta Kuonjezera Pazakudya Zanu
- Mfundo Yofunika Kwambiri
Ngakhale masamba onse ndi ofunikira paumoyo, mitundu ina imapindulitsanso.
Anyezi ndi mamembala a Allium Mtundu wa zomera zomwe zimaphatikizaponso adyo, shallots, leeks ndi chives.
Masamba awa ali ndi mavitamini osiyanasiyana, michere ndi mankhwala amphamvu omwe awonetsedwa kuti amalimbikitsa thanzi m'njira zambiri.
M'malo mwake, mankhwala a anyezi amadziwika kuyambira kale, pomwe amagwiritsidwa ntchito pochiza matenda monga kupweteka kwa mutu, matenda amtima ndi zilonda mkamwa ().
Nazi zabwino 9 zathanzi za anyezi.
1. Wodzaza Ndi michere
Anyezi ali ndi michere yambiri, kutanthauza kuti ali ndi ma calories ochepa koma ali ndi mavitamini ndi michere yambiri.
Anyezi wosakanikirana ali ndi ma calories 44 okha koma amapereka mavitamini, michere ndi michere ().
Zomera izi zimakhala ndi vitamini C wambiri, michere yomwe imathandizira kuwongolera chitetezo cha mthupi, kupanga ma collagen, kukonza kwa minofu ndi mayamwidwe achitsulo.
Vitamini C imagwiranso ntchito ngati antioxidant wamphamvu mthupi lanu, kuteteza maselo anu kuti asawonongeke ndimamolekyulu osakhazikika otchedwa ma radicals aulere ().
Anyezi amakhalanso ndi mavitamini a B, kuphatikiza folate (B9) ndi pyridoxine (B6) - omwe amatenga mbali yayikulu pakupangika, kupangika kwa maselo ofiira a magazi ndi kugwira ntchito kwa mitsempha ().
Pomaliza, ndiwo potaziyamu wabwino, mchere womwe anthu ambiri akusowa.
M'malo mwake, potaziyamu wamba waku America amangopitilira theka lamtengo wapatali wa tsiku ndi tsiku (DV) wa 4,700 mg ().
Ntchito yabwinobwino yama cell, magwiridwe amadzimadzi, kufalikira kwamitsempha, ntchito ya impso ndi kupindika kwa minofu zonse zimafunikira potaziyamu ().
Chidule Anyezi ali ndi ma calories ochepa komabe ali ndi michere yambiri, kuphatikiza vitamini C, mavitamini B ndi potaziyamu.2. Atha Kupindulitsa Thanzi La Mtima
Anyezi ali ndi antioxidants ndi mankhwala omwe amalimbana ndi kutupa, amachepetsa triglycerides ndikuchepetsa cholesterol - zonse zomwe zimachepetsa matenda amtima.
Mphamvu zawo zotsutsana ndi zotupa zitha kuthandizanso kuchepetsa kuthamanga kwa magazi ndikuteteza kumatenda am'magazi.
Quercetin ndi flavonoid antioxidant yomwe imayikidwa kwambiri mu anyezi. Popeza ndi anti-yotupa yotentha, itha kuthandizira kuchepetsa matenda omwe amayambitsa matenda amtima, monga kuthamanga kwa magazi.
Kafukufuku wa anthu 70 onenepa kwambiri omwe ali ndi kuthamanga kwa magazi adapeza kuti kuchuluka kwa 162 mg patsiku la quercetin wolemera kwambiri wa anyezi kumachepetsa kwambiri kuthamanga kwa magazi ndi 3-6 mmHg poyerekeza ndi placebo ().
Anyezi awonetsanso kuchepa kwama cholesterol.
Kafukufuku mwa amayi 54 omwe ali ndi polycystic ovarian syndrome (PCOS) adapeza kuti kudya anyezi wofiira wofiira wambiri (40-50 magalamu / tsiku ngati wonenepa kwambiri ndi 50-60 magalamu / tsiku ngati wonenepa) kwa milungu isanu ndi itatu yachepetsa komanso "yoyipa" LDL cholesterol poyerekeza ndi gulu lolamulira ().
Kuphatikiza apo, umboni wochokera ku kafukufuku wazinyama umathandizira kuti kumwa anyezi kumatha kuchepetsa mavuto omwe amabwera chifukwa cha matenda amtima, kuphatikiza kutupa, kuchuluka kwa triglyceride komanso kupangika kwa magazi (,,).
Chidule Kafukufuku akuwonetsa kuti kudya anyezi kumathandizira kuchepetsa ziwopsezo zamatenda amtima, monga kuthamanga kwa magazi, kuchuluka kwa triglyceride komanso kutupa.
3. Yodzaza ndi Ma Antioxidants
Antioxidants ndi mankhwala omwe amaletsa makutidwe ndi okosijeni, njira yomwe imabweretsa kuwonongeka kwa ma cell ndipo imathandizira matenda monga khansa, matenda ashuga ndi matenda amtima.
Anyezi ndiwo gwero labwino kwambiri la ma antioxidants. M'malo mwake, ali ndi mitundu yopitilira 25 yama flavonoid antioxidants ().
Anyezi ofiira, makamaka, amakhala ndi ma anthocyanins - mitundu yazomera yapadera m'mabanja a flavonoid omwe amapatsa anyezi wofiira mtundu wawo wakuya.
Kafukufuku wochuluka wa anthu apeza kuti anthu omwe amadya zakudya zambiri zomwe zili ndi anthocyanins ali ndi chiopsezo chochepa cha matenda amtima.
Mwachitsanzo, kafukufuku yemwe adachitika mwa amuna 43,880 adawonetsa kuti chizolowezi chofikira 613 mg patsiku la ma anthocyanins chimaphatikizidwa ndi chiopsezo chotsika 14% cha matenda amtima osabereka ().
Mofananamo, kafukufuku wazimayi 93,600 adawona kuti omwe amadya kwambiri zakudya za anthocyanin anali 32% ocheperako kukumana ndi vuto la mtima kuposa azimayi omwe amadya kwambiri).
Kuphatikiza apo, anthocyanins amapezeka kuti amateteza ku mitundu ina ya khansa ndi matenda ashuga (,).
Chidule Anyezi ofiira amakhala ndi ma anthocyanins, omwe ndi mitundu yamphamvu yazomera yomwe ingateteze ku matenda amtima, khansa ina ndi matenda ashuga.4. Muli Ndi Zida Zolimbana ndi Khansa
Kudya masamba a Allium Mtundu wonga adyo ndi anyezi umalumikizidwa ndi chiopsezo chochepa cha khansa zina, kuphatikiza m'mimba ndi zaminyewa.
Kuwunikanso kafukufuku wa 26 kudawonetsa kuti anthu omwe amadya ndiwo zamasamba ambiri anali 22% ocheperako kupezeka ndi khansa yam'mimba kuposa omwe amadya zochepa ().
Kuphatikiza apo, kuwunikanso maphunziro a 16 mwa anthu 13,333 adawonetsa kuti omwe adadya kwambiri anyezi adachepetsa chiopsezo cha 15% cha khansa yoyipa poyerekeza ndi omwe amadya kwambiri ().
Malo olimbana ndi khansa amalumikizidwa ndi mankhwala a sulfure ndi flavonoid antioxidants omwe amapezeka m'masamba a allium.
Mwachitsanzo, anyezi amapereka onionin A, chopangidwa ndi sulfure chomwe chawonetsedwa kuti chimachepetsa kukula kwa chotupa ndikuchepetsa kufalikira kwa khansa yamchiberekero ndi m'mapapo m'maphunziro oyeserera (,).
Anyezi amakhalanso ndi fisetin ndi quercetin, flavonoid antioxidants yomwe ingalepheretse kukula kwa chotupa (,).
Chidule Zakudya zokhala ndi ndiwo zamasamba monga anyezi zitha kuteteza khansa zina.5. Thandizani Kuchepetsa Shuga wamagazi
Kudya anyezi kungathandize kuchepetsa shuga m'magazi, omwe ndi ofunika kwambiri kwa anthu omwe ali ndi matenda ashuga kapena ma prediabetes.
Kafukufuku mwa anthu 42 omwe ali ndi matenda a shuga amtundu wa 2 adawonetsa kuti kudya 3.5 ounces (100 magalamu) a anyezi wofiira watsopano kumachepetsa kusala kwa magazi m'magazi pafupifupi 40 mg / dl patatha maola anayi ().
Kuphatikiza apo, kafukufuku wazinyama zingapo wasonyeza kuti kumwa anyezi kumatha kuthandiza kuwongolera shuga.
Kafukufuku adawonetsa kuti makoswe ashuga amadyetsa chakudya chokhala ndi 5% ya anyezi yotulutsa masiku 28 adachepetsa kusala magazi m'magazi ndipo anali ndi mafuta ochepa mthupi kuposa gulu lolamulira ().
Mitundu yapadera yomwe imapezeka mu anyezi, monga quercetin ndi mankhwala a sulfure, imakhala ndi zotsatira za antidiabetic.
Mwachitsanzo, quercetin yasonyezedwa kuti imalumikizana ndi maselo am'matumbo ang'onoang'ono, kapamba, mafupa am'mafupa, minofu yamafuta ndi chiwindi kuti ziwongolere magazi mthupi lonse ().
Chidule Chifukwa cha mankhwala ambiri opindulitsa omwe amapezeka mu anyezi, kuwamwa kungathandize kuchepetsa shuga wambiri wamagazi.6. Mulole Kulimbitsa Thupi Lanu
Ngakhale mkaka umakhala ndi mbiri yabwino yolimbikitsira thanzi la mafupa, zakudya zina zambiri, kuphatikiza anyezi, zitha kuthandiza kuthandizira mafupa olimba.
Kafukufuku wina wazaka 24 wazaka zapakati komanso wazaka zapakati pa azimayi otha msinkhu adawonetsa kuti omwe amadya ma ouniki 3.4 (100 ml) a msuzi wa anyezi tsiku lililonse kwa milungu isanu ndi itatu adachulukitsa kuchuluka kwa mchere wam'mafupa komanso ma antioxidant poyerekeza ndi gulu lolamulira ().
Kafukufuku wina wazaka 507 za perimenopausal ndi postmenopausal azimayi adapeza kuti omwe amadya anyezi kamodzi patsiku anali ndi 5% yochulukirapo ya mafupa kuposa anthu omwe amawadya kamodzi pamwezi kapena ochepera ().
Kuphatikiza apo, kafukufukuyu adawonetsa kuti azimayi achikulire omwe amadya anyezi pafupipafupi amachepetsa chiopsezo chophwanya chiuno kupitirira 20% poyerekeza ndi omwe sanadyepo).
Amakhulupirira kuti anyezi amathandiza kuchepetsa kupsyinjika kwa okosijeni, kumawonjezera mphamvu ya antioxidant ndikuchepetsa kuchepa kwa mafupa, komwe kumalepheretsa kufooka kwa mafupa komanso kukulitsa mafupa ().
Chidule Kafukufuku akuwonetsa kuti kumwa anyezi kumalumikizidwa ndi kuchuluka kwa mchere wamafupa.7. Khalani ndi Katundu Wama antibacterial
Anyezi amatha kulimbana ndi mabakiteriya omwe angakhale oopsa, monga Escherichia coli (E. coli), Pseudomonas aeruginosa, Staphylococcus aureus (S. aureus) ndi Bacillus cereus ().
Kuphatikiza apo, kuchotsa anyezi kwawonetsedwa kuti kwalepheretsa kukula kwa Vibrio cholerae, bakiteriya omwe ndi vuto lalikulu lathanzi pagulu lotukuka ().
Quercetin yotengedwa mu anyezi ikuwoneka ngati njira yamphamvu kwambiri yolimbana ndi mabakiteriya.
Kafukufuku woyeserera adawonetsa kuti quercetin yotengedwa khungu lachikasu anyezi idalepheretsa kukula kwa Helicobacter pylori (H. pylori) ndi Staphylococcus aureus wosagonjetsedwa ndi Methicillin (MRSA) ().
H. pylori Ndi bakiteriya wokhudzana ndi zilonda zam'mimba ndi khansa zina zam'mimba, pomwe MRSA ndi mabakiteriya osagwiritsa ntchito maantibayotiki omwe amayambitsa matenda m'magulu osiyanasiyana amthupi (,).
Kafukufuku wina wofufuza anapeza kuti quercetin idawononga ma cell ndi ma membranes a E. coli ndipo S. aureus ().
Chidule Anyezi awonetsedwa kuti amaletsa kukula kwa mabakiteriya omwe atha kukhala owopsa ngati E. coli ndipo S. aureus.8. Limbikitsani Thanzi Labwino
Anyezi ndi gwero lokhala ndi michere yambiri komanso ma prebiotic, omwe amafunikira kuti akhale ndi thanzi labwino m'matumbo.
Maantibiotiki ndi mitundu yopanda mankhwala yomwe imagwetsedwa ndimatenda opindulitsa.
Kutulutsa mabakiteriya amadya maantibiotiki ndikupanga mafuta amtundu wamafuta - kuphatikiza acetate, propionate ndi butyrate.
Kafukufuku wasonyeza kuti mafuta amtundu wamafuta amtunduwu amalimbitsa thanzi m'matumbo, amalimbitsa chitetezo chamthupi, amachepetsa kutupa komanso kumathandizira kugaya chakudya (,).
Kuphatikiza apo, kudya zakudya zokhala ndi ma prebiotic kumathandizira kuwonjezera maantibiotiki, monga Lactobacillus ndi bifidobacteria zovuta, zomwe zimathandizira kugaya chakudya ().
Chakudya chokhala ndi ma prebiotic chingathandize kukonza kuyamwa kwa michere yofunika monga calcium, yomwe imatha kukonza thanzi lamafupa ().
Anyezi ali olemera makamaka mu prebiotic inulin ndi fructooligosaccharides. Izi zimathandizira kuwonjezera kuchuluka kwa mabakiteriya ochezeka m'matumbo mwanu ndikuwonjezera chitetezo cha mthupi ().
Chidule Anyezi ndi gwero lolemera la maantibiotiki, omwe amathandiza kulimbitsa thanzi m'mimba, kukonza mabakiteriya m'matumbo mwanu ndikuthandizira chitetezo chamthupi.9. Chosavuta Kuonjezera Pazakudya Zanu
Anyezi ndiwo chakudya chachikulu m'makhitchini padziko lonse lapansi.
Amapereka zakudya zokoma ndipo amatha kusangalala ndi yaiwisi kapena yophika.
Osanenapo, atha kukulitsa kudya kwa fiber, mavitamini ndi mchere.
Nawa maupangiri amomwe mungawonjezere anyezi pazakudya zanu:
- Gwiritsani ntchito anyezi yaiwisi kuti muwonjezere kukoma kwa kapangidwe kanu ka guacamole.
- Onjezerani anyezi a caramelizedwe kuzinthu zophika bwino.
- Sakanizani anyezi wophika ndi masamba ena kuti mukhale ndi mbali yathanzi.
- Yesani kuwonjezera anyezi wophika m'mazira a dzira, monga ma omelets, frittatas kapena quiches.
- Nyama, nkhuku kapena tofu wapamwamba kwambiri ndi anyezi osungunuka.
- Onjezerani anyezi ofiira odulidwa pang'ono ku saladi yomwe mumakonda.
- Pangani saladi wokhala ndi fiber ndi nandolo, anyezi odulidwa ndi tsabola wofiira.
- Gwiritsani anyezi ndi adyo ngati maziko amsitima ndi msuzi.
- Ponyani anyezi muzakudya zowonjezera.
- Ma tacos apamwamba, fajitas ndi mbale zina za ku Mexico zokhala ndi anyezi wosaphika.
- Pangani salsa wokometsera ndi anyezi, tomato ndi cilantro watsopano.
- Konzani msuzi wokoma wa anyezi ndi masamba.
- Onjezerani anyezi ku maphikidwe a chilili kuti muwonjezere kukoma.
- Sakanizani anyezi yaiwisi ndi zitsamba zatsopano, viniga ndi maolivi kuti mukhale ndi chokoma chokongoletsera saladi.
Mfundo Yofunika Kwambiri
Ubwino wathanzi wokhudzana ndi anyezi ndiwosangalatsa.
Masamba odzaza ndi michere awa ali ndi zida zamphamvu zomwe zitha kuchepetsa chiopsezo cha matenda amtima ndi khansa zina.
Anyezi ali ndi ma antibacterial properties komanso amalimbikitsa kugaya chakudya, komwe kumatha kukonza chitetezo chamthupi.
Kuphatikiza apo, zimakhala zosunthika ndipo zitha kugwiritsidwa ntchito kukulitsa kununkhira kwa chakudya chilichonse chokoma.
Kuwonjezera anyezi ambiri pa zakudya zanu ndi njira yosavuta yopindulira thanzi lanu.
Werengani Lero
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