IiNzuzo zeMpilo zamatswele

Umxholo

• Yintoni i-anyanisi, ngokuchanekileyo?
• IiNzuzo zeMpilo zamatswele
• Indlela yokusebenzisa itswele
• Itswele eliBomvu eliPickled ngokukhawuleza nguErin Shaw
• Uphengululo lwe

I-flavour ebukhali ye-anyanisi ibenza ukuba babe zizithako ezisisiseko kwiindlela zokupheka zakudala ezivela kwisobho senkukhu yenkukhu ukuya kwinyama ye-bolognese ukuya kwisaladi nicoise. Kodwa i-tang ye-anyanisi ayisiyiyo kuphela into ebanika inqanaba le-superhero. Izibonelelo zesondlo samatswele ngamandla abo ayimfihlo. Lixesha lokuba ubuyise umaleko kule mifuno.

Yintoni i-anyanisi, ngokuchanekileyo?

Itswele likhula phantsi komhlaba njengee-bulbs kwaye lilusapho lwe-allium yemifuno, ekwabandakanya iilikhi kunye negalikhi (eneqela lezibonelelo zayo zezempilo, nazo). I-anyanisi etyheli zezona ntlobo zixhaphakileyo eMelika, kodwa amatswele abomvu kunye namatswele amhlophe nawo afumaneka ngokubanzi kumabali amaninzi okutya. Ungatya i-anyanisi eluhlaza, ephekiweyo, okanye eyomileyo.

Itswele lidume ngokwenza abantu bakhale, kwaye iimpembelelo zabo zokuphelisa iinyembezi zivela ekuphenduleni kwe-enzyme ebangela ukukhutshwa kwegesi ecaphukisa amadlala achukumisayo avelisa iinyembezi emehlweni akho. Nantsi ke isizathu sokuba zifanele ukulila.

IiNzuzo zeMpilo zamatswele

Ukutya okutyebileyo kwiziqhamo kunye nemifuno kuye kwaboniswa ukunciphisa umngcipheko wezifo ezingapheliyo ezifana nesifo senhliziyo, umhlaza, isifo, kunye nesifo sikashukela, utshilo uRui Hai Liu, M.D., Ph.D., uprofesa wesayensi yokutya kwiYunivesithi yaseCornell. (Kwaye, uphando lubonisa ukuba bakwenza wonwabe, nawe.) "Kuya kufuneka utye iintlobo ngeentlobo zeziqhamo kunye nemifuno, kubandakanya itswele, njengenxalenye yokutya okusempilweni," utshilo.

Itswele lineekhompawundi ezibizwa ngokuba zii-phenolics ezisebenza njenge-antioxidants ukucima umsebenzi wokonakalisa ii-radicals zasimahla, utshilo uGqirha Liu. Ngendlela: Iingqimba ezingaphandle zetswele zinee-antioxidants ezininzi, ngokutsho kophononongo olupapashwe kwi Ijenali yeSayensi yokutya kunye neTekhnoloji. (Ngaphezulu apha: Ezi zibonelelo zokutya okumhlophe zibonisa ukuba ukutya okumibalabala ayisiyiyo kuphela isondlo kuzo zonke iinkwenkwezi.)

Ngapha koko, itswele ayibizi mali ininzi, imifuno elula enokukunceda uhlangane nokucetyiswa kwemihla ngemihla kwezi-9 ukuya kwezi-13 kwiziqhamo nemifuno — usukelo olunzima nokuba uzama ngamandla. “Amatswele afumaneka ngokulula kwaye alula ukuwagcina,” utshilo. "Ungazitya ziluhlaza okanye uzitye ziphekiwe." (Zama ezinye iindlela zokupheka zokutya ezisekwe kwisityalo kwisidlo ngasinye sosuku.)

Nazi ezinye izibonelelo zamatswele ekufuneka uyazi malunga:

Ukunciphisa umngcipheko womhlaza wamabele. Kuphononongo lwakutsha nje olupapashwe kwijenali Isondlo kunye neCancer, Abasetyhini abadla kakhulu i-anyanisi kunye negalikhi babengenakukwazi ukuvelisa umhlaza webele kunabasetyhini abadla ngaphantsi kwee-alliums ezinencasa. Imixube yetswele efana ne-S-allylmercaptocysteine ​​kunye ne-quercetin inokuthintela ukusasazeka kweeseli zomhlaza.

Gcina iswekile yegazi lakho izinzile. Abantu abatya anyanisi kunye negalikhi baye bancipha umngcipheko wokunganyangeki kwe-insulin, icebisa uphando olupapashwe kwi Ijenali yamayeza e-Herbal. Umsebenzi we-insulin osempilweni unokukunceda ulawule iswekile yegazi kwaye uthintele uhlobo lweswekile yesi-2.

Nceda ulusu lwakho. Abantu abatya i-anyanisi kunye negalikhi banama-20 eepesenti emngciphekweni womhlaza wolusu melanoma kuphando lwakutsha nje olupapashwe kwiphephancwadi. Izondlo. (Imbotyi, ioyile ye-olive, kunye namaqanda nawo ayekhusela.)

Khusela ikholoni yakho. Kuphononongo lwakutsha nje olupapashwe kwi- Ijenali yeAsia Pacific yeOncology yezonyango, Abantu abatya uninzi lwee-alliums babenama-79 eepesenti ezantsi zokuba nomhlaza ongalunganga kunabo batya kancinane.

Khusela intliziyo yakho kunye nezintso kumonakalo. Ngexesha lesifundo seminyaka emithandathu kwi Ijenali yoxinzelelo lwegazi, abantu abatya ii-anyanisi kunye nezinye ii-alliums babeneepesenti ezingama-64 ezinciphise umngcipheko wesifo sentliziyo, iipesenti ezingama-32 zanciphisa umngcipheko wesifo sezintso ezingapheliyo, kunye neepesenti ezingama-26 ezinciphise umngcipheko wexinzelelo lwegazi.

Khusela ilizwi lakho. Ukutya itswele kunokukunceda wehlise umngcipheko wokuba nomhlaza wentloko kunye nentamo, lucebisa uphando olupapashwe kuyo I-Molecular Nutrition kunye noPhando lokutya. Abantu abatya ngaphezulu kwenkonzo ezintathu zamatswele ngeveki babeneepesenti ezingama-31 ezinciphise umngcipheko womhlaza welaryngeal xa kuthelekiswa nabo batya kancinane.

Indlela yokusebenzisa itswele

Kuxhomekeka kuhlobo lwetswele, ungenza izinto ezininzi zokuyila kunye nezimnandi ezikhawulezayo nezilula ngazo, utshilo u-Elizabeth Shaw, M.S., RD.N., ingcali kwezesizwe kunye nombhali. (Jonga ezinye iiresiphi zetswele elisempilweni kunye nescallion apha.)

Yongeza izilayi kwii saladi. Hlanganisa i-anyanisi ebomvu ebomvu (ngaphantsi kwe-1/8 intshi) kwaye uyongeze kwi-salads (njenge-Shaw's Cucumber Yogurt Salad okanye i-Quinoa kunye ne-Spinach Salad zokupheka), zama le Mvini eMnyama kunye ne-Red Onion Focaccia Pizza, okanye uzikhethe ngeendlela ezingezantsi.

Zigalele iisuphu. I-anyanisi ephuzi ifanelekile kwiisuphu, i-chilis, kunye neesosi, njenge-Shaw's Instant Pot Chicken Taco Soup. "Ukufumana incasa oyifunayo, uya kufuna ukuyikhupha kuqala ngaphambi kokufaka iresiphi ephambili, utshilo uShaw. Yongeza nje icephe leoli kwipani yakho, uphose itswele kwaye upheke de uguquguquke.

Dice kubo. Dice amatswele amhlophe ngokucokisekileyo kwaye wongeze kwiisaladi zepasta, i-guacamole, kunye nediphu, ucebisa uShaw.

Yosa okanye ucoce. Yongeza nje ioyile encinci yomnquma kunye netyuwa kunye nepepile ngexesha, utshilo uShaw. Ucebisa ezi ndlela zokupheka ngaphambi kokubeka i-anyanisi kwisandwich elayishwe ngokukodwa.

Itswele eliBomvu eliPickled ngokukhawuleza nguErin Shaw

Izithako

• 2 itswele enkulu ebomvu
• Iikomityi ezi-2 zeviniga emhlophe
• 1 indebe yeswekile
• 2 iitipuni zetyuwa ye-kosher
• 1 icephe yepepporn

Imikhombandlela

1. Sika itswele libe ngamacwecwe amade amancinci, 1/8-intshi okanye ngaphantsi.
2. Bilisa iikomityi ezi-2 zeviniga emhlophe kunye ne-1 indebe yeswekile ide inyibilike.
3. Susa ubushushu kunye nendawo kwisitya esikhulu seglasi.
4. Yongeza iitispuni ezi-2 zetyuwa ye-kosher, icephe eli-1 okanye lee-peppercorns kunye naziphi na ezinye izinongo onokuzithanda, ezifana nejalapenos.
5. Phezulu ngee-anyanisi kwaye ukhusele ingqayi yeglasi. Beka efrijini ubuncinane iiyure ezingama-24 phambi kokuba uyonwabele. (PS nantsi indlela yokukha nayiphi na imifuno okanye isiqhamo ngamanyathelo ambalwa alula.)

Uphengululo lwe