Alfalfa

Umxholo

• Umxholo wesondlo weAlfalfa
• U-Alfalfa unokunceda iCholesterol esezantsi
• Ezinye iziBonelelo zezeMpilo ezinokubakho
• Ukuphuculwa kweMpilo yeMetabolic
• Ukunciphisa Iimpawu zokuyeka ukuya exesheni
• Iziphumo zeAntioxidant
• Ukhuseleko kunye neempembelelo zecala
• Ukuba ukhulelwe
• Ukuba uthatha i-Blood Thiners
• Ukuba unengxaki yokuZimela ngokuzenzekelayo
• Ukuba unesistim somzimba sokuzikhusela
• Uyongeza njani iAlfalfa kwisidlo sakho
• Isishwankathelo

Alfalfa, ekwabizwa ngokuba yi lucerne okanye Medicago sativa, sisityalo esikhuliswe njengokutya kwemfuyo kangangamakhulu eminyaka.

Kudala yayixabisa ngomxholo wayo ophezulu weevithamini, iiminerali kunye neeproteni, xa kuthelekiswa neminye imithombo yesondlo ().

U-Alfalfa uyinxalenye yosapho lweembotyi, kodwa ikwaqwalaselwa njengemifuno.

Kubonakala ngathi ivela eMazantsi nakuMbindi weAsia, kodwa sele ikhulile kwihlabathi jikelele kangangeenkulungwane.

Ukongeza ekubeni isetyenziswe njengokutya, ikwanembali ende yokusetyenziswa njengeyeza lokunyanga abantu.

Imbewu yayo okanye amagqabi omisiweyo angathathwa njengesongezelelo, okanye imbewu ingahluma ityiwe ngohlobo lwealfalfa.

Umxholo wesondlo weAlfalfa

I-Alfalfa idla ngokusetyenziswa ngabantu njengesongezo semifuno okanye ngohlobo lwamahlumela e-alfalfa.

Ngenxa yokuba amagqabi okanye imbewu ithengiswa njengezongezo zemifuno kwaye ingekuko ukutya, akukho lwazi lusemgangathweni olufumanekayo.

Nangona kunjalo, zihlala ziphezulu ku-vitamin K kwaye ziqulathe nezinye izakhamzimba ezininzi, kubandakanya ivithamin C, ubhedu, imanganizi kunye nefolate.

I-Alfalfa ihluma iqulethe izondlo ezifanayo kwaye ziphantsi kakhulu kwiikhalori.

Umzekelo, ikomityi enye (33 gram) yezihluma zealfalfa iqulethe nje iikhalori ezisi-8. Ikwaqulathe oku kulandelayo (2):

• Vitamin K: I-13% ye-RDI.
• Vitamin C: I-5% ye-RDI.
• Ibhrasi: Iipesenti ezi-3 ze-RDI.
• Imanganizi: Iipesenti ezi-3 ze-RDI.
• Umntu: Iipesenti ezi-3 ze-RDI.
• Thiamin: 2% yeRDI.
• URiboflavin: 2% yeRDI.
• Magnesium: 2% yeRDI.
• Intsimbi: 2% yeRDI.

Ikomityi iqulethe i-1 gram yeprotheni kunye ne-1 gram yee-carbs, evela kwifayibha.

I-Alfalfa ikwanomxholo ophezulu wee-bioactive plant compounds. Babandakanya i-saponins, i-coumarins, i-flavonoids, i-phytosterols, i-phytoestrogens kunye ne-alkaloids ().

I-Alfalfa iqulethe ivithamini K kunye nexabiso elincinci nezinye iivithamini kunye neeminerals. Kukwindawo ephezulu kwizithako ezininzi zezityalo.

U-Alfalfa unokunceda iCholesterol esezantsi

Isakhono sokunciphisa i-cholesterol ka-Alfalfa sesona sibonelelo sempilo sifundwe ngcono ukuza kuthi ga ngoku.

Izifundo ezininzi kwiinkawu, imivundla kunye neempuku zibonise ukuba inokwehlisa amanqanaba e-cholesterol egazini (,, 5, 6).

Izifundo ezimbalwa ezincinci zikwangqinile oku kubantu.

Olunye uphononongo lwabantu abali-15 bafumanise ukuba ngokomyinge, ukutya iigram ezingama-40 zembewu yealfalfa kathathu ngemini kunciphise i-cholesterol iyonke nge-17% kunye ne-cholesterol "embi" ye-LDL nge-18% emva kweeveki ezisi-8 ().

Olunye uphononongo oluncinci lwamavolontiya ama-3 afumanise ukuba iigram ezili-160 zembewu yealfalfa ngemini zinokwehlisa amanqanaba eecholesterol (6).

Esi siphumo sinxulunyaniswa nomxholo ophezulu wee-saponins, eziyimixube yezityalo eyaziwa ngamanqanaba asezantsi e-cholesterol.

Benza oku ngokunciphisa ukufunxeka kwecholesterol emathunjini kunye nokwandisa ukuphuma kwemixube esetyenziselwa ukwenza i-cholesterol () entsha.

Izifundo zabantu ezenziweyo ukuza kuthi ga ngoku zincinci kakhulu ukuba zingagqitywa, kodwa zibonisa isithembiso se-alfalfa njengonyango lwe-cholesterol ephezulu.

I-Alfalfa ibonakalisiwe ukunciphisa amanqanaba e-cholesterol kwizilwanyana nakwizifundo zabantu. Oku mhlawumbi kungenxa yokuba iqulethe iikhompawundi zezityalo ezibizwa ngokuba ziisaponins.

Ezinye iziBonelelo zezeMpilo ezinokubakho

Kukho uluhlu olude lokusetyenziswa kwemveli kwe-alfalfa njengeyeza lonyango.

Babandakanya ukwehlisa uxinzelelo lwegazi, ukusebenza njenge-diuretic, ukonyusa imveliso yobisi lwebele, ukunyanga isifo samathambo kunye nokususa amatye ezintso.

Ngelishwa, uninzi lwezibonelelo zezempilo ezicetywayo azikaphandwa. Nangona kunjalo, ezimbalwa zazo ziye zafundwa ukuya kuthi ga kwinqanaba elithile.

Ukuphuculwa kweMpilo yeMetabolic

Ukusetyenziswa kwemveli enye kwe-alfalfa kufana ne-anti-diabetic agent.

Uphononongo lwamva nje lwezilwanyana lufumene izongezo zealfalfa ezinciphise amanqanaba aphezulu e-LDL kunye ne-cholesterol ye-VLDL kwizilwanyana ezinesifo seswekile. Ikwaphucule nolawulo lweswekile yegazi ().

Olunye uphononongo lweempuku zesifo seswekile lufumanise ukuba ialfalfa ikhupha amanqanaba eswekile esezantsi ngokwandisa ukukhutshwa kwe-insulin kwi-pancreas ().

Ezi ziphumo zibonakala zixhasa ukusetyenziswa kwe-alfalfa ukunyanga isifo seswekile kunye nokuphucula impilo ye-metabolic. Nangona kunjalo, oku kufuneka kuqinisekiswe kwizifundo zabantu.

Ukunciphisa Iimpawu zokuyeka ukuya exesheni

I-Alfalfa iphezulu kwimixube yezityalo ebizwa ngokuba yi-phytoestrogens, ezifanayo ngekhemikhali njengehomoni estrogen.

Oku kuthetha ukuba banokubangela ezinye zeempembelelo ezifanayo emzimbeni njenge-estrogen.

I-Phytoestrogens iyaphikisana, kodwa inokuba neenzuzo ezininzi, kubandakanya ukunciphisa iimpawu ze-menopausal ezibangelwa kukuhla kwamanqanaba e-estrogen.

Iziphumo ze-alfalfa kwiimpawu ze-menopausal khange ziphandwe ngokubanzi, kodwa olunye uphononongo lufumanise ukuba izicatshulwa ze-sage kunye ne-alfalfa zikwazile ukusombulula ukubila ebusuku kunye nokukhanya okutshisayo kwabasetyhini abangama-20 ().

Iziphumo ze-estrogenic zinokuba nezinye izibonelelo. Uphononongo lwamaxhoba omhlaza wamabele wafumanisa ukuba abasetyhini abatya i-alfalfa babeneengxaki ezimbalwa zokulala ().

Nangona kunjalo, kufuneka uphando olongezelelekileyo ukuqinisekisa ezi zibonelelo zinokubakho.

Iziphumo zeAntioxidant

I-Alfalfa inembali ende yokusebenzisa amayeza e-Ayurvedic ukunyanga iimeko ezibangelwa kukudumba kunye nomonakalo we-oxidative.

Kungenxa yokuba i-alfalfa yayicingelwa ukuba isebenza njenge-antioxidant enamandla, ethintela umonakalo obangelwa zii-radicals zasimahla.

Izifundo ezininzi zezilwanyana ngoku ziqinisekisile iziphumo zokulwa ne-antioxidant.

Bafumanise ukuba i-alfalfa inesakhono sokunciphisa ukufa kweseli kunye nomonakalo we-DNA obangelwa zii-radicals zasimahla. Ukwenza oku ngokunciphisa imveliso yeeradicals zasimahla kunye nokuphucula amandla omzimba okulwa nabo (,, 14,).

Olunye uphononongo lweempuku luye lwafumanisa ukuba unyango lwe-alfalfa lunokunceda ukunciphisa umonakalo obangelwe kukuhlaselwa sisibetho okanye ukulimala kwengqondo ().

Nangona kunjalo, izifundo zabantu ziyafuneka ukuqinisekisa ezi ziphumo. Izifundo zezilwanyana zodwa azinabunzima buninzi.

I-Alfalfa inezibonelelo ezininzi ezinokubakho kwezempilo, kodwa zimbalwa kuphela eziye zavavanywa ngokwesayensi. Inokuxhamla impilo ye-metabolic, iimpawu zokuyeka ukuya exesheni kunye nefuthe le-antioxidant, kodwa izifundo zabantu ziyafuneka.

Ukhuseleko kunye neempembelelo zecala

Nangona i-alfalfa mhlawumbi ikhuselekile kubantu abaninzi, inokubangela iziphumo ebezingalindelekanga eziyingozi kwabanye abantu.

Ukuba ukhulelwe

I-Alfalfa inokubangela ukuvuselelwa kwesibeleko okanye ukucaphuka. Ke, kufuneka ithintelwe ngexesha lokukhulelwa ().

Ukuba uthatha i-Blood Thiners

I-Alfalfa kunye ne-alfalfa ihluma iphezulu kwi-vitamin K. Nangona oku kunceda abantu abaninzi, kunokuba yingozi kwabanye.

Amanani aphezulu evithamini K anokubangela ukuba amayeza okucoca igazi, njenge-warfarin, angasebenzi kakuhle. Ke ngoko, kubalulekile ukuba abantu bathathe la mayeza ukuthintela utshintsho olukhulu kukutya kwabo i-vitamin K ().

Ukuba unengxaki yokuZimela ngokuzenzekelayo

Kukho iimeko ezichaziweyo zokuncedisa i-alfalfa ebangela ukwenziwa kwakhona kwe-lupus kwabanye abantu ().

Kwaye kwisifundo esinye semonkey, izongezo zealfalfa zibangele iimpawu ezinjenge-lupus ().

Esi siphumo sikholelwa ukuba sisisiphumo se-amino acid l-cavanine, efumaneka kwialfalfa.

Ke ngoko, abo bane-lupus okanye ezinye iingxaki zokuzimela komzimba bayacetyiswa ukuba bayiphephe.

Ukuba unesistim somzimba sokuzikhusela

Iimeko ezimanzi ezifunekayo ukuze kuhlume imbewu yealfalfa zikulungele ukukhula kubhaktiriya.

Ngenxa yoko, amahlumela athengiswa ezivenkileni ngamanye amaxesha angcoliswa ziibhaktheriya, kwaye uqhushumbo lweebhaktiriya oluninzi luye lwadityaniswa nehluma lealfalfa ngaphambili ().

Ukutya amahlumelo angcolileyo kunokubangela umntu agule, kodwa uninzi lwabantu abadala abasempilweni baya kuphila ngaphandle kweziphumo zexesha elide. Nangona kunjalo, kubantu abanamajoni omzimba abuthathaka, usulelo olunje lunokuba lubi kakhulu.

Ke ngoko, abantwana, abasetyhini abakhulelweyo, abantu abadala okanye nabani na onamajoni omzimba athintelweyo ukunqanda ihlumelo lealfalfa.

I-Alfalfa inokuba yingozi kwabanye abantu, kubandakanya nabasetyhini abakhulelweyo, abantu abathatha abacoci gazi kunye nabo banesifo sokuzimela komzimba okanye amajoni omzimba abuthathaka.

Uyongeza njani iAlfalfa kwisidlo sakho

Izongezo zealfalfa zinokusetyenziswa kwifom yomgubo, zithathwe njengecwecwe okanye zisetyenziselwa ukwenza iti.

Kuba zimbalwa izifundo zabantu ezenziweyo kwimbewu yealfalfa, amagqabi okanye isicatshulwa, kunzima ukucebisa idosi ekhuselekileyo okanye esebenzayo.

Izongezo zemifuno zikwabizwa ngokuba zingenazo izinto ezidweliswe kwileyibhile, ke qiniseka ukuba wenze uphando lwakho kwaye uthenge kumvelisi owaziwayo ().

Enye indlela yokongeza i-alfalfa kwisidlo sakho kukuyitya njengezihluma. I-Alfalfa ihluma inokudibaniswa nokutya kwakho ngeendlela ezininzi, ezifana nesandwich okanye ixutywe kwisaladi.

Ungazithenga ezivenkileni zokutya okanye uzihlume ekhaya. Nantsi indlela:

• Yongeza amacephe amabini e-alfalfa kwisitya, ingqayi okanye ihlumelo uwagubungele amaxesha angama-2-3 isixa samanzi apholileyo.
• Bayeke bangene ngobusuku okanye malunga neeyure eziyi-8 ukuya kwezi-12.
• Ukucoca kunye nokucoca amahlumelo kakuhle ngamanzi apholileyo. Zicofe kwakhona, ususe amanzi kangangoko.
• Gcina izihluma ngaphandle kwelanga ngokuthe ngqo nakubushushu begumbi iintsuku ezi-3. Yipule kwaye uyihluze ngokucokisekileyo rhoqo emva kweeyure eziyi-8 ukuya kwezi-12.
• Ngomhla we-4, fudusela amahlumelo kwindawo enelanga elingathanga ngqo ukuvumela ifotosinthesisi. Qhubeka uhlambe kwaye uzikhuphe kakuhle rhoqo kwiiyure eziyi-8 ukuya kwezi-12.
• Ngomhla wesi-5 okanye wesi-6, amahlumelo akho akulungele ukutya.

Nangona kunjalo, khumbula umngcipheko omkhulu wokungcola kwebhakteria. Ngumbono olungileyo ukuthatha amanyathelo okuthintela ukuqinisekisa ukuba ihlumelo liyakhula kwaye ligcinwe kwindawo ezikhuselekileyo.

Unokuthatha izongezo okanye utye amahlumela e-alfalfa. Amahlumela anokufakwa ngokulula kwiisendwitshi, iisaladi kunye nokunye. Unokuthenga amahlumela okanye uzenzele ekhaya.

Isishwankathelo

I-Alfalfa ibonakalisiwe ukuba inceda i-cholesterol esezantsi, kwaye isenokuba nezibonelelo kulawulo lweswekile yegazi kunye nokukhulula iimpawu zokuyeka ukuya exesheni.

Abantu bayayithatha kwimixholo yayo ephezulu ye-antioxidants, iivithamini C kunye no-K, ubhedu, ifolthi kunye nemagniziyam. I-Alfalfa nayo iphantsi kakhulu kwiikhalori.

Oko bekutshiwo, abanye abantu banokufuna ukunqanda i-alfalfa, kubandakanya nabasetyhini abakhulelweyo, abantu abathatha amayeza okucoca igazi okanye abantu abanesifo sokuzimela.

Nangona i-alfalfa ifuna ukuba ifundwe ngakumbi, ayibonisi thembiso.