Parsley: Chitsamba Chosangalatsa Chokhala Ndi Ubwino Wathanzi

Zamkati

• Olemera mu Zakudya Zamchere
• Limbikitsani Shuga Wamwazi
• Mungapindule Mtima Health
• May Aid Impso Zaumoyo
• Zopindulitsa Zina
• Ndiosavuta Kuonjezera Pazakudya Zanu
• Momwe Mungasungire Parsley
• Mfundo Yofunika Kwambiri

Parsley ndi zitsamba zotchuka zomwe zimagwiritsidwa ntchito pophika ku America, Europe, ndi Middle East.

Amagwiritsidwa ntchito kwambiri kukweza kununkhira kwa mbale monga msuzi, saladi, ndi maphikidwe a nsomba.

Kupatula pazogwiritsidwa ntchito zambiri zophikira, parsley ndiopatsa thanzi kwambiri ndipo adawonetsedwa kuti ali ndi maubwino ambiri athanzi (,).

Nkhaniyi ikufotokoza za parsley ndi momwe zitsamba zodabwitsazi zingathandizire thanzi lanu.

Olemera mu Zakudya Zamchere

Supuni ziwiri (8 magalamu) a parsley zimapereka ():

• Ma calories: 2
• Vitamini A: 12% ya Reference Daily Intake (RDI)
• Vitamini C: 16% ya RDI
• Vitamini K: 154% ya RDI

Parsley ndi mafuta ochepa koma ali ndi michere yambiri, monga mavitamini A, K, ndi C.

Vitamini A ndi michere yofunikira yomwe imagwira ntchito yofunika kwambiri pachitetezo chanu komanso thanzi la maso. Kuphatikiza apo, ndikofunikira pakhungu lanu ndipo limatha kusintha khungu, monga ziphuphu (,).

Parsley ndi gwero lalikulu la vitamini K, michere yomwe imathandizira mafupa ndi mtima wathanzi. M'malo mwake, supuni ziwiri zokha (8 magalamu) a parsley zimapereka vitamini K wambiri kuposa momwe mumafunira tsiku limodzi.

Kupatula gawo lomwe limagwira mu thanzi lam'mafupa ndi mtima, vitamini K ndiyofunikira pakumanga magazi koyenera, komwe kumathandiza kupewa magazi ochulukirapo (,,).

Kuphatikiza apo, parsley yodzaza ndi vitamini C, michere yomwe imathandizira kukhala ndi thanzi la mtima ndikofunikira kwambiri m'thupi lanu.

Vitamini C imagwiranso ntchito ngati antioxidant wamphamvu, kuteteza maselo anu kuti asawonongeke ndi mamolekyulu osakhazikika omwe amatchedwa ma radicals aulere (,).

Kuphatikiza apo, parsley ndi gwero labwino la michere ya magnesium, potaziyamu, folate, chitsulo, ndi calcium.

Parsley imakhala ndi michere yambiri yofunika, monga mavitamini A, K, ndi C. Imakhalanso ndi mchere wabwino wa calcium, iron, magnesium, ndi potaziyamu.

Limbikitsani Shuga Wamwazi

Kupatula matenda ashuga, kuchuluka kwama shuga m'magazi kumatha kuchitika chifukwa cha zakudya zopanda thanzi kapena kusachita masewera olimbitsa thupi (,).

Kuchuluka kwa shuga m'magazi kumatha kukulitsa chiopsezo cha zovuta zathanzi, monga insulin kukana, matenda ashuga, matenda amtima, ndi matenda amadzimadzi - gulu limodzi la zizindikilo kuphatikizapo cholesterol yambiri ndi shuga wambiri wamagazi ().

Kafukufuku wazinyama akuwonetsa kuti ma antioxidants mu parsley amatha kuchepetsa kuchuluka kwa shuga m'magazi ().

Mwachitsanzo, kafukufuku wamakoswe omwe ali ndi matenda ashuga amtundu wa 1 adapeza kuti omwe amapatsidwa chotsitsa cha parsley adachepetsedwa kwambiri m'magazi a shuga ndikuwongolera magwiridwe antchito poyerekeza ndi gulu lolamulira ().

Pamodzi ndi kudya chakudya chamagulu, kuwonjezera parsley kuphika kwanu kungathandize kuthandizira kuchuluka kwa shuga wamagazi.

Izi zati, maphunziro aumunthu amafunikira kuti timvetse bwino zotsatira za parsley pamashuga amwazi.

Kuchuluka kwa shuga m'magazi kumatha kuonjezera chiopsezo chanu ngati matenda ashuga kapena matenda amadzimadzi. Kafukufuku wina wamphaka adapeza parsley kuti achepetse shuga.

Mungapindule Mtima Health

Mikhalidwe yamtima monga matenda amtima ndi sitiroko ndizomwe zimayambitsa kufa padziko lonse lapansi. Kudya mopanda thanzi, kusachita masewera olimbitsa thupi, kusuta fodya, komanso kumwa kwambiri mowa zimatha kuyambitsa matenda amtima ().

Parsley imakhala ndi mankhwala ambiri, kuphatikizapo carotenoid antioxidants, omwe amapezeka kuti amapindulitsa thanzi la mtima pochepetsa matenda omwe amayambitsa matenda amtima.

Mwachitsanzo, zakudya zopatsa thanzi za carotenoid zasonyezedwa kuti zithandizire kuwopsa kwa matenda amtima monga kutupa kosatha, komanso kuthamanga kwa magazi komanso kuchuluka kwa cholesterol cha LDL (bad).

Kuphatikiza apo, kafukufuku wa anthu akuwonetsa kuti zakudya zomwe zili ndi carotenoid zimatha kuchepetsa chiopsezo chanu cha mtima monga matenda amitsempha.

Kafukufuku wazaka 12 mwa anamwino 73,286 adapeza mgwirizano pakati pa zakudya za carotenoids ndi matenda amitsempha yamitsempha yamagazi ().

Kafukufuku wina wamkulu mwa anthu 13,293, omwe adatsatiridwa kwa zaka 18, adawona kuti omwe ali ndi magazi ambiri a carotenoids anali ndi ziwerengero zochepa za matenda amtima kuposa omwe ali ndi ma carotenoid otsika ().

Parsley imakhalanso ndi vitamini C, antioxidant yamphamvu yomwe ingapindulitse mtima wanu.

Kafukufuku omwe adachitika mwa anthu 13,421 adawonetsa kuti omwe ali ndi vitamini C wambiri ali ndi chiopsezo chocheperako cha matenda amtima poyerekeza ndi omwe amadya kwambiri ().

Parsley imakhala ndi carotenoid antioxidants ndi vitamini C - zonsezi zomwe zawonetsedwa kuti zimapindulitsa thanzi lamtima.

May Aid Impso Zaumoyo

Impso zanu ndi ziwalo zofunika kwambiri zomwe zimasefa magazi anu nthawi zonse, kuchotsa zinyalala ndi madzi owonjezera, omwe amatulutsidwa ndi mkodzo wanu.

Nthawi zina, mkodzo ukakhala wochulukirapo, mchere umatha kupanga ndikupangitsa mavuto omwe amatchedwa impso ().

Kafukufuku wamakoswe okhala ndi miyala ya impso adapeza kuti omwe amathandizidwa ndi parsley adachepetsa calcium yamikodzo ndi mapuloteni, komanso kuchuluka kwa mkodzo pH ndikukodza poyerekeza ndi gulu lolamulira ().

Parsley adawonetsedwanso kuti ali ndi zotsutsana ndi zotupa chifukwa cha ma antioxidants, kuphatikiza flavonoids, carotenoids, ndi vitamini C.

Kuphatikiza apo, parsley ingathandize kuti impso zanu zizikhala ndi thanzi pochepetsa kuthamanga kwa magazi, komwe kumayambitsa matenda a impso.

Parsley ili ndi ma nitrate ambiri omwe amathandiza kukweza mitsempha ya magazi, yomwe imathandizira kuthamanga kwa magazi ndikuchepetsa kuthamanga kwa magazi. Kafukufuku akuwonetsa kuti zakudya zokhala ndi nitrate monga parsley zingathandize kuti magazi azikhala athanzi (,).

Mankhwala odana ndi zotupa a parsley, komanso kuthekera kwake kuwongolera pH yamikodzo ndikuchepetsa kuthamanga kwa magazi, zitha kuthandiza impso zanu kukhala zathanzi ndikuchepetsa chiopsezo cha miyala ya impso ().

Kumbukirani kuti parsley imakhala ndi oxalates - mankhwala omwe angapangitse ngozi ya miyala ya impso.

Komabe, akatswiri azaumoyo amalimbikitsa kuti anthu okhawo omwe ali ndi hyperoxaluria - omwe amadziwika ndi oxalate excretion mu mkodzo - amachepetsa kudya kwama oxalates azakudya ().

Parsley itha kuthandiza kuti impso zanu zizikhala ndi thanzi polimbana ndi kutupa komanso kuchepetsa kuthamanga kwa magazi komanso chiopsezo cha miyala ya impso.

Zopindulitsa Zina

Parsley akhoza kukulitsa thanzi lanu motere:

• Antibacterial katundu. Parsley imakhala ndi mafuta ofunikira, kuphatikiza apiol ndi myristicin, omwe ali ndi zotsatira za antibacterial ndipo amalimbana ndi mabakiteriya omwe atha kukhala owopsa, monga Staphylococcus aureus ().
• Itha kupindulitsa thanzi lamafupa. Parsley ali ndi vitamini K wambiri, potaziyamu, magnesium, ndi calcium - zonsezi ndizofunikira pakulimbitsa mafupa ().
• Zingalimbikitse chitetezo chokwanira. Kafukufuku akuwonetsa kuti apigenin - antioxidant mu parsley - amayang'anira chitetezo cha mthupi pochepetsa kutupa komanso kupewa kuwonongeka kwa ma cell ().
• Itha kukulitsa thanzi la chiwindi. Kafukufuku wamakoswe omwe ali ndi matenda ashuga adapeza kuti kuchotsa kwa parsley kumatha kuteteza kuwonongeka kwa chiwindi, kuwonjezera chiwindi kugwira ntchito, komanso kuwonjezera mphamvu ya antioxidant ().

Parsley ali ndi ma antibacterial properties ndipo amathandizira kuthandizira thanzi la mafupa, kulimbikitsa chitetezo cha mthupi, komanso kupangitsa thanzi la chiwindi.

Ndiosavuta Kuonjezera Pazakudya Zanu

Parsley ndi zitsamba zambiri zomwe zimakhala zosavuta kuwonjezera pa mbale zambiri.

Nazi njira zina zowonjezera parsley pazakudya zanu:

• Gwiritsani ntchito zokongoletsa pasitala kapena msuzi.
• Dulani ndi kuwonjezera pa saladi.
• Gwiritsani ntchito kuphika kwa mazira kapena frittatas.
• Pangani pesto ndi mtedza wa paini, maolivi, tchizi cha parmesan, ndi parsley watsopano.
• Onjezerani ma smoothies olimbikitsira michere ndi makomedwe.
• Gwiritsani ntchito pizza yokometsera.
• Onjezani ku mkate wopangidwa.
• Gwiritsani ntchito timadziti tokometsera.
• Onjezerani kukoma kwa msuzi ndi mphodza.
• Phatikizani mu marinades ndi mavalidwe.
• Gwiritsani ntchito kununkhira nsomba, nkhuku, ndi nyama.

Parsley ndi zitsamba zogwiritsidwa ntchito m'njira zosiyanasiyana, monga kuphika mazira, masukisi, timadziti, kapena zokongoletsa.

Momwe Mungasungire Parsley

Kuti musunge bwino parsley watsopano, choyamba muyenera kuchotsa pansi pa tsinde. Osatsuka.

Dzazani kapu kapena botolo pakati ndi madzi ndikuyika tsinde lake m'madzi. Mukasunga chomeracho mufiriji, ndibwino kuti muchiphimbe ndi thumba la pulasitiki. Kupanda kutero, parsley imatha kusungidwa kutentha.

Sinthani madzi masiku angapo ndikutaya zitsamba masambawo akayamba kusanduka bulauni. Mwanjira iyi, zitsamba zanu zimatha kukhala zatsopano kwa milungu iwiri.

Parsley wouma amatha kukhala mumtsuko wopanda mpweya m'malo ozizira, amdima kwa miyezi isanu ndi umodzi mpaka chaka chimodzi (30).

Parsley watsopano amatha kusungidwa m'firiji kapena kutentha kutentha ndikukhala milungu iwiri. Parsley wouma amatha chaka chimodzi ngati amasungidwa m'malo ozizira, amdima.

Mfundo Yofunika Kwambiri

Olemera ma antioxidants ndi michere monga mavitamini A, K, ndi C, parsley imatha kusintha shuga wamagazi ndikuthandizira thanzi la mtima, impso, ndi mafupa.

Komanso, zitsambazi zimatha kuwonjezeredwa mosavuta pazakudya zambiri zokoma. Parsley amakhala watsopano kwa milungu iwiri, pomwe parsley wouma amatha chaka chimodzi.

Kuwonjezera parsley mu zakudya zanu kumatha kukulitsa thanzi lanu ndikuwonjezera kununkhira kwa maphikidwe omwe mumakonda.