Anyezi 101: Zowona Zakudya Zakudya ndi Zotsatira Zaumoyo

Zamkati

• Mfundo zokhudza thanzi
• Ma carbs
• Zingwe
• Mavitamini ndi mchere
• Zomera zina
• Mapindu a anyezi
• Kusungunuka kwa shuga wamagazi
• Thanzi la mafupa
• Kuchepetsa chiopsezo cha khansa
• Zowonongeka
• Tsankho la anyezi ndi zovuta
• FODMAPs
• Kupsa mtima kwa diso ndi pakamwa
• Oopsa kwa ziweto
• Mfundo yofunika

Anyezi (Allium cepa) ndiwo ndiwo zamasamba zopangidwa ndi babu zomwe zimamera mobisa.

Amadziwikanso kuti anyezi a babu kapena anyezi wamba, amalimidwa padziko lonse lapansi ndipo amagwirizana kwambiri ndi chives, adyo, scallions, shallots, ndi maekisi.

Anyezi akhoza kukhala ndi maubwino angapo azaumoyo, makamaka chifukwa cha kuchuluka kwawo kwa ma antioxidants ndi mankhwala okhala ndi sulfa.

Ali ndi antioxidant komanso anti-inflammatory zotsatira ndipo adalumikizidwa ndi kuchepa kwa khansa, kutsika kwa magazi m'magazi, komanso thanzi lamafupa.

Kawirikawiri amagwiritsidwa ntchito ngati chokometsera kapena mbale yam'mbali, anyezi ndi chakudya chodyera m'makhitchini ambiri. Amatha kuphikidwa, kuphika, kukazinga, kukazinga, kukazinga, kupukuta, ufa, kapena kudyedwa yaiwisi.

Anyezi amasiyana kukula, mawonekedwe, ndi utoto, koma mitundu yofala kwambiri ndi yoyera, yachikaso, komanso yofiira. Mitundumitundu ya kukoma kumakhala kofatsa komanso kotsekemera mpaka lakuthwa komanso zokometsera, kutengera mitundu ndi nyengo.

Anyezi amathanso kudyedwa asanakhwime, babu isanakwane. Amatchedwa scallions, anyezi a masika, kapena anyezi a chilimwe.

Nkhaniyi ikukuwuzani zonse zomwe muyenera kudziwa za anyezi.

Mfundo zokhudza thanzi

Anyezi aiwisi ndi ochepa kwambiri, ali ndi ma calories 40 pa ma ola 3.5 (100 magalamu).

Mwa kulemera kwatsopano, ndi 89% madzi, 9% carbs, ndi 1.7% fiber, okhala ndi zochepa zomanga thupi ndi mafuta.

Zakudya zazikulu mu ma ola 3.5 (magalamu 100) a anyezi yaiwisi ndi ():

• Ma calories: 40
• Madzi: 89%
• Mapuloteni: 1.1 magalamu
• Ma carbs: 9.3 magalamu
• Shuga: 4.2 magalamu
• CHIKWANGWANI: 1.7 magalamu
• Mafuta: 0.1 magalamu

Ma carbs

Zakudya zimakhala pafupifupi 9-10% ya anyezi yaiwisi komanso yophika.

Amakhala ndi shuga wosavuta, monga glucose, fructose, ndi sucrose, komanso fiber.

Gawo la 3.5-ounce (100-gramu) lili ndi 9.3 magalamu a carbs ndi 1.7 magalamu a fiber, kotero mafuta okwanira a carb ndi 7.6 magalamu.

Zingwe

Anyezi ndi gwero labwino la fiber, lomwe limapanga 0.9-2.6% ya kulemera kwatsopano, kutengera mtundu wa anyezi.

Iwo ali olemera kwambiri mu ulusi wosungunuka wathanzi wotchedwa fructans. M'malo mwake, anyezi ndi ena mwa omwe amadya kwambiri a fructans (, 3).

Fructans amatchedwa prebiotic ulusi, womwe umadyetsa mabakiteriya opindulitsa m'matumbo mwanu.

Izi zimapangitsa kuti pakhale ma fatty chain acids (SCFAs), monga butyrate, omwe amatha kusintha thanzi la m'matumbo, kuchepetsa kutupa, ndikuchepetsa chiopsezo cha khansa ya m'matumbo (4,,).

Komabe, fructans amawerengedwa kuti FODMAPs, zomwe zimatha kuyambitsa zovuta m'mimba mwa anthu omvera, monga omwe ali ndi vuto la matumbo (IBS) (,,).

Anyezi amakhala ndi madzi, ma carbs, ndi ma fiber. Mitundu yawo yayikulu, fructans, imatha kudyetsa mabakiteriya ochezeka m'matumbo anu, ngakhale atha kuyambitsa mavuto m'mimba mwa anthu ena.

Mavitamini ndi mchere

Anyezi ali ndi mavitamini ndi michere yambiri, kuphatikiza:

• Vitamini C. Antioxidant, vitamini iyi imafunikira chitetezo chamthupi komanso kukonza khungu ndi tsitsi (,,).
• Zolemba (B9). Vitamini B wosungunuka ndi madzi, folate ndiyofunikira pakukula kwamaselo ndi kagayidwe kake makamaka makamaka kwa amayi apakati ().
• Vitamini B6. Amapezeka mu zakudya zambiri, vitamini iyi imathandizira pakupanga maselo ofiira.
• Potaziyamu. Mchere wofunikirawu ukhoza kukhala ndi vuto lotsitsa magazi komanso ndikofunikira pamoyo wamtima (,).

Anyezi ali ndi vitamini C, folate, vitamini B6, ndi potaziyamu, zomwe zimapindulitsa kwambiri.

Zomera zina

Thanzi la anyezi limadziwika kuti limakhala ndi ma antioxidants ndi mankhwala omwe amakhala ndi sulfa (3).

M'mayiko ambiri, anyezi alinso m'gulu la zakudya zopangira flavonoids, makamaka mankhwala otchedwa quercetin (,,).

Mitengo yambiri yazomera mu anyezi ndi:

• Anthocyanins. Amapezeka mu anyezi ofiira kapena ofiira, anthocyanins ndi ma antioxidants amphamvu ndi mitundu ya pigment yomwe imapatsa anyezi awa mtundu wofiira.
• Quercetin. Antioxidant flavonoid, quercetin imatha kutsitsa kuthamanga kwa magazi ndikusintha thanzi la mtima (,).
• Sulfa mankhwala. Izi makamaka ndi ma sulfide ndi polysulfide, omwe amateteza ku khansa (,,).
• Achifwamba. Mankhwalawa okhala ndi sulfa akhoza kulepheretsa kukula kwa tizilombo tating'onoting'ono komanso kupewa mapangidwe a magazi ().

Anyezi ofiira ndi achikasu ndi olemera mu antioxidants kuposa mitundu ina. M'malo mwake, anyezi wachikasu amatha kukhala ndi ma antioxidants opitilira 11 kuposa ma anyezi oyera ().

Kuphika kumatha kuchepetsa kwambiri ma antioxidants ().

Anyezi ali ndi mankhwala ambiri opangira mankhwala komanso antioxidants, makamaka mankhwala a quercetin ndi sulfure. Mitundu yamitundu yosiyanasiyana, monga yachikaso kapena yofiira, imanyamula ma antioxidants ambiri kuposa oyera.

Mapindu a anyezi

Anyezi awonetsedwa kuti ali ndi antioxidant wamphamvu komanso anti-inflammatory properties (3, 28, 29, 30).

Kusungunuka kwa shuga wamagazi

Mtundu wachiwiri wa shuga ndi matenda wamba, omwe amadziwika makamaka ndi kuchuluka kwa shuga m'magazi.

Kafukufuku wa nyama akuwonetsa kuti anyezi amatha kutsitsa shuga m'magazi (,,).

Zotsatira zomwezi zawonetsedwa mwa anthu. Kafukufuku wina mwa anthu omwe ali ndi matenda a shuga amtundu wa 2 adapeza kuti kudya ma ola 3.5 (100 magalamu) a anyezi osaphika patsiku kudapangitsa kuchepa kwakukulu kwa magazi m'magazi ().

Anyezi osaphika amatha kuthandizira kuwongolera mtundu wa 1 ndi 2 matenda ashuga, koma kafukufuku amafunika (,).

Thanzi la mafupa

Osteoporosis ndimavuto azofala, makamaka azimayi omwe atha msambo. Chakudya chopatsa thanzi ndi imodzi mwanjira zodzitetezera (37, 38).

Kafukufuku wazinyama akuwonetsa kuti anyezi amateteza ku kuwonongeka kwa mafupa ndipo amatha kukulitsa mafupa (,,).

Kafukufuku wamkulu wowonera azimayi azaka zopitilira 50 adapeza kuti kumwa anyezi pafupipafupi kumalumikizidwa ndi kuchuluka kwa mafupa ().

Kafukufuku wina akuwonetsa kuti kudya zipatso, zitsamba, ndi ndiwo zamasamba zosankhidwa, kuphatikiza anyezi, kumatha kuchepetsa kutayika kwa mafupa mwa azimayi omwe atha msambo ().

Kuchepetsa chiopsezo cha khansa

Khansa ndi matenda wamba, omwe amadziwika ndi kukula kwama cell osalamulirika. Ndi chimodzi mwazomwe zimayambitsa kufa padziko lapansi.

Kafukufuku wowunikira adalumikiza kuchuluka kwa anyezi ndikuchepetsa chiopsezo cha mitundu ingapo ya khansa, monga m'mimba, m'mawere, m'matumbo, ndi prostate (,,,,,).

Anyezi ali ndi zotsatira za antioxidant ndi anti-inflammatory. Amatha kutsitsa shuga m'magazi, kuwongolera thanzi la mafupa, ndikuchepetsa chiopsezo cha mitundu ingapo ya khansa.

Zowonongeka

Kudya anyezi kumatha kuyambitsa kununkha komanso kununkhira kosasangalatsa kwa thupi.

Zovuta zina zingapo zimatha kupanga ndiwo zamasamba zosayenera kwa anthu ena.

Tsankho la anyezi ndi zovuta

Anyezi sagwirizana ndi zochepa, koma kusagwirizana kwa mitundu yaiwisi sikofala.

Zizindikiro zakusalolera kwa anyezi zimaphatikizaponso kusokonezeka kwam'magazi, monga kukhumudwa m'mimba, kutentha pa chifuwa, ndi mpweya ().

Anthu ena amatha kusokonezeka chifukwa chokhudza anyezi, ngakhale atadya (kapena ayi).

FODMAPs

Anyezi ali ndi ma FODMAP, omwe ndi gulu la ma carbs ndi ulusi womwe anthu ambiri sangathe kulekerera (,,).

Amatha kuyambitsa zovuta m'mimba, monga kuphulika, gasi, kuponda, ndi kutsegula m'mimba (,).

Anthu omwe ali ndi IBS nthawi zambiri sagwirizana ndi ma FODMAP ndipo angafune kupewa anyezi.

Kupsa mtima kwa diso ndi pakamwa

Nkhani yofala kwambiri pakukonzekera ndi kudula anyezi ndi kuyabwa m'maso ndikupanga misozi. Mukadulidwa, maselo a anyezi amatulutsa mpweya wotchedwa lachrymatory factor (LF) ().

Mpweya umatsegula ma neuron m'maso mwanu omwe amachititsa chidwi, kenako misozi yomwe imatulutsidwa kuti ichotse zoyipazo.

Kusiya mizu yolimba ikadula kumatha kuchepetsa kukwiya, chifukwa tsinde la anyezi limakhala ndi zinthu zambiri kuposa babu.

Kudula anyezi pansi pamadzi kumathandizanso kuti mpweyawu usasungunuke.

LF imayambitsanso kutentha pakamwa panu pamene anyezi amadya yaiwisi. Kutentha kotereku kumachepetsedwa kapena kuthetsedwa ndi kuphika (55).

Oopsa kwa ziweto

Ngakhale anyezi ndi gawo labwino pazakudya za anthu, atha kupha nyama zina, kuphatikiza agalu, amphaka, akavalo, ndi anyani (56).

Zoyipa zazikulu ndi ma sulfoxides ndi ma sulfide, omwe amatha kuyambitsa matenda otchedwa Heinz body anemia. Matendawa amadziwika ndi kuwonongeka kwa maselo ofiira a nyama, omwe amatsogolera ku kuchepa kwa magazi ().

Onetsetsani kuti musadyetse anyezi anu ndi anyezi, ndipo sungani chilichonse chosakira ndi anyezi sichingafikire ngati muli ndi nyama m'nyumba mwanu.

Anyezi amatha kuyambitsa mavuto m'mimba mwa anthu ena, ndipo anyezi wobiriwira amatha kuyambitsa mkwiyo m'maso ndi pakamwa. Anyezi akhoza kukhala owopsa kwa nyama zina.

Mfundo yofunika

Anyezi ndi muzu masamba wokhala ndi maubwino osiyanasiyana.

Amakhala ndi ma antioxidants ambiri komanso mankhwala okhala ndi sulfa, zina zomwe zimakhala ndi zotsatira zingapo zabwino.

Ngakhale kafukufuku wambiri amafunikira, anyezi adalumikizidwa ndi thanzi lamafupa, kutsika kwa magazi m'magazi, komanso kuchepa kwa khansa.

Mbali inayi, zimatha kubweretsa mavuto m'mimba mwa anthu ena.

Ngati mumakonda, anyezi atha kukhala gawo lofunikira pachakudya chabwino.