Izibonelelo ezili-10 zezeMpilo kunye nezondlo zeeek kunye neeRamp zasendle

Umxholo

• 1. Ziqulathe iintlobo zezondlo
• 2.Ipakishwe yimixube yezityalo eziluncedo
• 3. Ngamana unokunciphisa ukuvuvukala kunye nokukhuthaza impilo yentliziyo
• 4. Ngamana unokunceda ukunciphisa umzimba
• 5. Ngamana unokuzikhusela kwizifo ezithile zomhlaza
• 6. Ngamana unokukhuthaza ukwetyisa okunempilo
• 7–9. Ezinye izibonelelo ezinokubakho
• 10. Kulula ukongeza kwisidlo sakho
• Umgca wezantsi

Amatswele aphuma kusapho olunye nee-anyanisi, ii-shallots, ii-scallions, iichives kunye negalikhi.

Zibukeka njenge-anyanisi eluhlaza kodwa zinobunkunkqele, zinencasa emnandi kunye nokuhombisa xa kuphekiwe.

Ama-leek ahlala elinywa, kodwa iindidi zasendle, ezinje nge leek yasendle yase North America - ekwabizwa ngokuba zi ramp - ziyafumana ukuthandwa.

Iirampu ziyathandwa ngabantu abadla ngokutya kunye nabapheki abaphezulu ngokufanayo ngenxa yencasa yabo enamandla, umnqamlezo phakathi kwegalikhi, iskallions, kunye neelike ezikhulileyo kwezorhwebo.

Zonke iindidi zetswele zinesondlo kwaye kucingelwa ukuba zinikezela ngezibonelelo ezininzi zempilo.

Nazi izibonelelo zempilo ezili-10 zeekiki kunye neerampu zasendle.

1. Ziqulathe iintlobo zezondlo

Ieeks zinesisindo-esityebileyo, oko kuthetha ukuba zineekhalori eziphantsi kodwa zineevithamini kunye neeminerals.

I-ounce enye ye-3.5 (100-gram) yokuhambisa iilki eziphekiweyo ineekhalori ezingama-31 kuphela ().

Kwangelo xesha, ziphezulu kakhulu kwi-provitamin A carotenoids, kubandakanya ne-beta carotene. Umzimba wakho uguqula ezi carotenoids zibe yivitamin A, ebalulekileyo kumbono, ukusebenza komzimba, ukuzala, kunye nokunxibelelana kweseli (2).

Ikwangumthombo olungileyo wevithamini K1, eyimfuneko ekunqandeni igazi kunye nempilo yentliziyo (3).

Okwangoku, iirampu zasendle zityebe ngakumbi ku-vitamin C, onceda impilo yomzimba, ukulungiswa kwezicubu, ukufunxwa kwentsimbi kunye nemveliso ye-collagen. Ngapha koko, zibonelela ngeenxa yokuphindaphinda kabini ivithamin C njengobuninzi beeorenji (4,).

Iileksi zikwangumthombo olungileyo wemanganizi, ezinokunceda ukunciphisa iimpawu zangaphambi kokuya exesheni (PMS) kunye nokukhuthaza impilo ye-thyroid. Ngaphezulu, zibonelela ngexabiso elincinci lobhedu, ivithamini B6, isinyithi, kunye nefolate (,,).

Isishwankathelo Iitswele ziphantsi kweekhalori kodwa zinezakhamzimba ezininzi, ngakumbi i-magnesium kunye neevithamini A, C, kunye noK. Baziqhayisa ngexabiso elincinci lefayibha, ubhedu, ivithamin B6, isinyithi kunye nefolothi.

2.Ipakishwe yimixube yezityalo eziluncedo

Iileksi ngumthombo otyebileyo wee-antioxidants, ngakumbi iipolyphenols kunye nesulfure compounds.

I-antioxidants ilwa ne-oxidation, eyonakalisa iiseli zakho kwaye inegalelo kwizifo ezinjengeswekile, umhlaza kunye nesifo sentliziyo.

Iileksi zezona zinto zingumthombo omkhulu wekaempferol, ipolyphenol antioxidant ecinga ukuba ikhusela kwisifo sentliziyo kunye nezinye iintlobo zomhlaza (9,,).

Zikwangumthombo omkhulu we-allicin, ikwantlukwano efanayo yesalfure enika igalikhi i-antimicrobial yayo, ukunciphisa i-cholesterol, kunye neepropathi ezinokubangela umdlavuza (,).

Okwangoku, iirampu zasendle zityebile kwi-thiosulfinates kunye ne-cepaenes, izixhobo ezimbini zesalfure ezifunekayo ekunqandeni igazi kunye nokucinga ukukhusela kwiintlobo ezithile zomhlaza (,, 16).

Isishwankathelo Iileki zityebile kwii-antioxidants kunye nesulfure compounds, ngakumbi i-kaempferol kunye ne-allicin. Oku kucingelwa ukuba kukhusela umzimba wakho kwizifo.

3. Ngamana unokunciphisa ukuvuvukala kunye nokukhuthaza impilo yentliziyo

Iileksi zii-alliums, usapho lwemifuno olubandakanya amatswele negalikhi. Izifundo ezininzi zidibanisa ii-alliums kumngcipheko ophantsi wesifo sentliziyo kunye nokubetha ().

Ngelixa uninzi lwezi zifundo luvavanye i-anyanisi okanye igalikhi, iilike zineekhompawundi eziluncedo ekucingelwa ukunciphisa ukudumba nokukhusela impilo yentliziyo (18).

Umzekelo, i-kaempferol kwiiliki ineepropathi ezichasayo. Ukutya okunee-Kaempferol kunxulunyaniswa nomngcipheko osezantsi wokuhlaselwa sisifo sentliziyo okanye ukufa ngenxa yesifo sentliziyo ().

Ngapha koko, iilike ngumthombo olungileyo we-allicin kunye nezinye i-thiosulfinates, eziyimixube yesalfure enokunceda impilo yentliziyo ngokunciphisa i-cholesterol, uxinzelelo lwegazi kunye nokwenziwa kwamahlwili egazi (,,,).

Isishwankathelo Iieek ziqulethe izityalo ezomeleleyo zentliziyo ebonakalisa ukunciphisa ukudumba, icholesterol, uxinzelelo lwegazi, ukwenziwa kwamahlwili egazi, kunye nomngcipheko wakho wesifo sentliziyo.

4. Ngamana unokunceda ukunciphisa umzimba

Njengoninzi lwemifuno, iilki zinokukhuthaza ukunciphisa umzimba.

Kwiikhalori ezingama-31 nge-ounces eziyi-3.5 (100 grams) zokuvuza okuphekiweyo, le mifuno ineekhalori ezimbalwa kakhulu kwisabelo ngasinye.

Ngaphezulu, iilike ngumthombo olungileyo wamanzi kunye nefayibha, enokuthintela indlala, ikhuthaze iimvakalelo zokugcwala, kwaye ikuncede utye kancinci ().

Ikwabonelela ngefayibha enyibilikayo, eyenza ijeli emathunjini akho kwaye isebenze ngakumbi ekunciphiseni indlala kunye nokutya ().

Ukongeza, uphando luhlala luqhagamshela izidlo ezityebileyo kwimifuno ukunciphisa umzimba okanye ukunciphisa ukutyeba ngexesha. Ukongeza iielki okanye iirampu zasendle ekutyeni kwakho kunokunyusa ukutyiwa kwemifuno iyonke, okunokuthi kwandise oku (,).

Isishwankathelo Ifayibha kunye namanzi kwiileki zinokukhuthaza ukugcwala kunye nokuthintela indlala, enokunceda ukunciphisa umzimba. Ngapha koko, le mifuno iphantsi kakhulu kwiikhalori.

5. Ngamana unokuzikhusela kwizifo ezithile zomhlaza

Ieeks ziqhayisa ngeendlela ezahlukeneyo zokulwa nomhlaza.

Umzekelo, i-kaempferol kwiiliki inxulunyaniswa nomngcipheko osezantsi wezifo ezingapheliyo, ngakumbi umhlaza. Uvavanyo lwetyhubhu yovavanyo lubonisa ukuba i-kaempferol inokulwa umhlaza ngokunciphisa ukudumba, ukubulala iiseli zomhlaza, kunye nokuthintela ezi seli ekubeni zisasazeke (,).

Ieeks zikwangumthombo olungileyo we-allicin, ikhompawundi yesalfure ekucingelwa ukuba inikezele ngeempawu ezifanayo zomhlaza (26).

Izifundo zezilwanyana zityhila ukuba iirampu ezikhule kumhlaba otyetyisiweyo we-selenium zinokunceda ukunciphisa amaqondo omhlaza kwiigundane ().

Ngaphezulu, izifundo zabantu zibonisa ukuba abo bahlala besebenzisa ii-alliums, kubandakanya neekiki, banokuba nomngcipheko ophantsi we-46% kumhlaza wesisu kunabo kunqabile ukuba babadle ().

Kwangokunjalo, ukufunxwa okuphezulu kwee-alliums kunokunxulunyaniswa nomngcipheko omncinci wesifo somhlaza (,).

Gcina ukhumbula ukuba uphando oluninzi luyafuneka ngaphambi kokuba kwenziwe izigqibo ezinamandla.

Isishwankathelo Olunye uphononongo lubonisa ukuba iikhompawundi ze-leek zinokulwa nomhlaza kwaye ukutya okuphezulu kwe-alliums, kubandakanya iilike kunye neerampu zasendle, kunokunciphisa umngcipheko kwesi sifo. Okwangoku, kufuneka uphando olongezelelekileyo.

6. Ngamana unokukhuthaza ukwetyisa okunempilo

Iieek zinokuphucula ukwetyisa kwakho.

Oko kuyinxalenye kuba zingumthombo wefayibha enyibilikayo, kubandakanya ii-prebiotic, ezisebenza ukugcina ulusu lwakho lusempilweni ().

Ezi bhakteriya emva koko zivelisa ii-acids ezinamafutha amancinci (SCFAs), ezinje ngeacetate, propionate, kunye ne butyrate. Ii-SCFA zinokunciphisa ukudumba kwaye zomeleze impilo yakho esiswini (,).

Uphando lubonisa ukuba ukutya okune-prebiotic-rich diet kunokunceda ukufunxeka komzimba wakho kwezakhamzimba ezibalulekileyo, ezinokunyusa impilo yakho iyonke ().

Isishwankathelo Iileksi ngumthombo olungileyo wefayibha enyibilikayo, etyisa iintsholongwane eziluncedo emathunjini akho. Emva koko, ezi bhakteria zinciphisa ukudumba kwaye zikhuthaza impilo yokwetyisa.

7–9. Ezinye izibonelelo ezinokubakho

Nangona iilki zingafundiswanga ngokungqongqo njenge-anyanisi kunye negalikhi, uphando oluvelayo lubonisa ukuba banokunika izibonelelo ezongezelelweyo.

1. Ngamana kunciphisa amanqanaba eswekile yegazi. Iimpawu zesalfure kwii-allums ziye zaboniswa ukuba zinciphise ngokufanelekileyo amanqanaba eswekile yegazi ().
2. Ngamana unokukhuthaza ukusebenza kwengqondo. Ezi zixhobo zesalfure zinokukhusela nengqondo yakho ekunciphiseni kwengqondo okunxulumene nobudala kunye nezifo ().
3. Ngamana sinokulwa izifo. Uphando kwizilwanyana lubonisa ukuba i-kaempferol, ekhoyo kwii-leek, inokukhusela ngokuchasene nosulelo lwebhaktiriya, intsholongwane, kunye negwele ().

Nangona ezi ziphumo zithembisa, izifundo ezininzi ziyafuneka.

Isishwankathelo Iileksi zinokunceda ukunciphisa amanqanaba eswekile yegazi, ukukhuthaza ukusebenza kwengqondo, kunye nokulwa nosulelo. Nangona kunjalo, uphando olongezelelweyo luyafuneka ukuqinisekisa ezi zibonelelo.

10. Kulula ukongeza kwisidlo sakho

Iitswele zenza udibaniso olumnandi, olunesondlo, nolungafaniyo nakuphi na ukutya.

Ukuzilungiselela, sika iingcambu kunye nokuphela kohlaza okumnyama, ugcine kuphela iindawo ezimhlophe kunye nokukhanya okuluhlaza.

Emva koko, zisike ngobude uze uhlambe phantsi kwamanzi abalekayo, uhlikihla ukungcola kunye nesanti ekunokwenzeka ukuba yaqokelelana phakathi kweendlela zayo.

Iieek zingatyiwa ziluhlaza, kodwa unokuzifaka poach, uqhotse, uzigcobe, uzibhrese, ubilise okanye uzikhethe.

Benza ukongeza okuhle kwiisuphu, iidipsi, isityu, ukuzaliswa kwetaco, iisaladi, iiquiches, izitshisi kunye nefestile. Ungazitya ngokwakho.

Unokuzifaka efrijini iilki eziluhlaza malunga neveki kunye nezo ziphekiweyo kangangeentsuku ezimbini.

Ngokungafani neeliki ezilinywayo, iirampu zasendle ziyinto ebabazekayo. Inani elincinci nje leerampu linokongeza ukugqabhuka okomeleleyo, okufana negalikhi kwisitya osithandayo.

Isishwankathelo Iileksi zinobuchule kwaye kulula ukuzongeza kwisidlo sakho. Ungazitya ngokwakho okanye uzongeze kwizitya ezahlukeneyo okanye eziphambili.

Umgca wezantsi

Iileksi kunye neerampu zasendle ziqhayisa ngeentlobo ezahlukeneyo zezondlo kunye nezinto eziluncedo ezinokuphucula ukwetyisa, ukukhuthaza ukwehla kobunzima, ukunciphisa ukudumba, ukulwa nesifo sentliziyo kunye nokulwa nomhlaza.

Ukongeza, banokunciphisa amanqanaba eswekile yegazi, bakhusele ingqondo yakho, kwaye balwe nosulelo.

Ezi manyano, zihambelana kakhulu negalikhi kunye netswele, zongeza kakhulu ukutya okunempilo.