IziBonelelo zezeMpilo eziChukumisayo zee-anyanisi

Umxholo

• 1. Ipakishwe zizakha-mzimba
• 2. Ngamana angazuza impilo yentliziyo
• 3. Igcwele i-Antioxidants
• 4. Ziqulathe iikhompawundi zokulwa umhlaza
• 5. Nceda uLawulo lweSwekile yeGazi
• 6. Ngamana kungandisa Ukuxinana kwamathambo
• 7. Yiba Neempawu ze-Antibacterial
• 8. Ngamana angakhulisa impilo yokuGaya
• 9. Kulula ukudibanisa kwisidlo sakho
• Umgca osezantsi

Nangona yonke imifuno ibalulekile empilweni, iintlobo ezithile zibonelela ngezibonelelo ezizodwa.

Itswele ngamalungu Allium Uhlobo lwezityalo ezineentyatyambo ezibandakanya igalikhi, ishalots, iilike kunye neetshi.

Le mifuno iqulethe iivithamini ezahlukeneyo, iiminerali kunye nezinto ezinamandla zezityalo eziye zaboniswa ukukhuthaza impilo ngeendlela ezininzi.

Ngapha koko, amayeza e-anyanisi aqatshelwe ukusukela kumaxesha amandulo, xa ayesetyenziselwa ukunyanga izifo ezinjengeentloko, isifo sentliziyo kunye nezilonda zomlomo ().

Nazi izibonelelo ezili-9 ezinomdla kwimpilo yeetswele.

1. Ipakishwe zizakha-mzimba

I-anyanisi inezondlo, oku kuthetha ukuba ziphantsi kweekhalori kodwa ziphezulu kwiivithamini kunye neemaminerali.

I-anyanisi enye ineekhalori ezingama-44 kodwa ihambisa iivithamini, iiminerali kunye nefayibha ().

Le mifuno iphezulu kakhulu ku-vitamin C, isondlo esibandakanyekayo kulawulo lwempilo yomzimba, imveliso ye-collagen, ukulungiswa kwezicubu kunye nokufunxwa kwentsimbi.

I-Vitamin C ikwasebenza njenge-antioxidant enamandla emzimbeni wakho, ikhusela iiseli zakho kumonakalo obangelwe ziimolekyuli ezingazinzanga ezibizwa ngokuba ziiradical radicals).

Amatswele atyebile kwiivithamini ze-B, kubandakanya i-folate (B9) kunye ne-pyridoxine (B6) -ezidlala indima ephambili kwimetabolism, kwimveliso yeeseli ebomvu kunye nasekusebenzeni kwemithambo-luvo ().

Okokugqibela, zingumthombo olungileyo we potassium, izimbiwa apho abantu abaninzi besilela.

Ngapha koko, umyinge we-potassium otyiwa ngabantu baseMelika ungaphezulu nje kwesiqingatha sexabiso lemihla ngemihla (DV) ye-4,700 mg ().

Umsebenzi oqhelekileyo weselfowuni, ulungelelwaniso lwamanzi, ukuhanjiswa kwemithambo-luvo, ukusebenza kwezintso kunye nokuxinana kwezihlunu konke kufuna i-potassium ().

Isishwankathelo Itswele liphantsi kweekhalori kodwa zinezakhamzimba ezininzi, kubandakanya ivithamin C, B iivithamini kunye ne potassium

2. Ngamana angazuza impilo yentliziyo

I-anyanisi iqulethe i-antioxidants kunye nezixhobo ezilwa nokuvuvukala, ukunciphisa i-triglycerides kunye nokunciphisa amanqanaba e-cholesterol-konke oku kunokunciphisa ingozi yesifo senhliziyo.

Iipropathi zabo ezinamandla ezichasayo zinokunceda ukunciphisa uxinzelelo lwegazi kunye nokukhusela ngokuchasene negazi.

I-Quercetin yi-flavonoid antioxidant egxile kakhulu kwitswele. Kuba inamandla okulwa nokudumba, inokunceda ukunciphisa imeko yomngcipheko wesifo sentliziyo, njengoxinzelelo lwegazi oluphezulu.

Isifundo kubantu abangama-70 abatyebe kakhulu abanexinzelelo oluphezulu lwegazi bafumanise ukuba idosi ye-162 mg ngemini ye-quercetin-rich rich evelise kakhulu ukunciphisa uxinzelelo lwegazi nge-3-6 mmHg xa kuthelekiswa ne-placebo ().

I-anyanisi ikwabonakalise ukunciphisa amanqanaba e-cholesterol.

Uphononongo lwabafazi abangama-54 abane-polycystic ovarian syndrome (i-PCOS) bafumanisa ukuba ukuchitha isixa esikhulu se-anyanisi ebomvu eluhlaza (40-50 gram / ngosuku ukuba utyebe ngeyona ndlela kunye ne-50-60 gram / ngosuku ukuba utyebe kakhulu) iiveki ezisibhozo zinciphise iyonke kwaye "zimbi" i-LDL cholesterol xa kuthelekiswa neqela lolawulo ().

Ukongeza, ubungqina obuvela kwizifundo zezilwanyana buxhasa ukuba ukusetyenziswa kwetswele kunokunciphisa umngcipheko wesifo sentliziyo, kubandakanya ukudumba, amanqanaba aphezulu e-triglyceride kunye nokwakheka kwegazi (,,).

Isishwankathelo Uphando lubonisa ukuba ukutya i-anyanisi kunokunceda ukunciphisa umngcipheko wesifo sentliziyo, njengoxinzelelo lwegazi oluphezulu, amanqanaba aphezulu e-triglyceride kunye nokudumba.

3. Igcwele i-Antioxidants

Antioxidants yimixube ethintela igcwala, inkqubo ekhokelela ekonakaleni kweselula kwaye inegalelo kwizifo ezinje ngomhlaza, isifo seswekile kunye nesifo sentliziyo.

Itswele ngumthombo obalaseleyo we antioxidants. Ngapha koko, ziqulathe ngaphezulu kwe-25 iindidi ezahlukeneyo ze-flavonoid antioxidants ().

I-anyanisi ebomvu, ngakumbi, iqulethe ii-anthocyanins - izityalo ezikhethekileyo zombala wosapho lwe-flavonoid enika amatswele abomvu umbala wawo onzulu.

Izifundo ezininzi zabemi zifumanise ukuba abantu abatya ukutya okuninzi okutyebileyo kwii-anthocyanins banomngcipheko omncinci wesifo sentliziyo.

Umzekelo, uphononongo kumadoda angama-43,880 lubonise ukuba ukuthathwa kwesiqhelo njengokuphakama okungama-613 mg ngemini ye-anthocyanins kwakudityaniswe nomngcipheko ophantsi we-14% wokuhlaselwa sisifo sentliziyo esingafiyo ().

Kwangokunjalo, uphononongo olwenziwe kuma-93,600 amabhinqa aqaphele ukuba abo banezona zinto zininzi zokutya okune-anthocyanin babengama-32% amathuba okuba bahlaselwe sisifo sentliziyo kunabafazi abatya kancinci).

Ukongeza, ii-anthocyanins zifunyenwe zikhusela kwiintlobo ezithile zomhlaza kunye neswekile (,).

Isishwankathelo Amatswele abomvu atyebile kwiianthocyanins, ezinamandla ngombala wezityalo onokuzikhusela kwisifo sentliziyo, umhlaza othile nesifo seswekile.

4. Ziqulathe iikhompawundi zokulwa umhlaza

Ukutya imifuno ye Allium Uhlobo olunjengegalikhi kunye netswele linxulunyaniswe nomngcipheko osezantsi womhlaza othile, kubandakanya isisu kunye namachaphaza amnyama.

Uphengululo lwezifundo ezingama-26 lubonise ukuba abantu abatya elona xabiso liphezulu lemifuno ye-allium babengama-22% amathuba okuba bafumane umhlaza wesisu kunabo basebenzise isixa esincinci ().

Ngaphaya koko, uphononongo lwezifundo ze-16 kubantu abayi-13,333 babonisa ukuba abathathi-nxaxheba abatya kakhulu nge-anyanisi babenomngcipheko we-15% wokunciphisa umhlaza we-colorectal cancer xa kuthelekiswa nezo zinokutya okuncinci ().

Ezi mpawu zokulwa nomhlaza zidityaniswe kwimixube yesalfure kunye ne-flavonoid antioxidants efumaneka kwimifuno ye-allium.

Umzekelo, i-anyanisi ibonelela nge-anyanisiin A, ikhompawundi enesalfure ebonakalise ukunciphisa ukukhula kwethumba kunye nokucothisa ukusasazeka komhlaza wesibeleko kunye nomhlaza wemiphunga kwizifundo zetyhubhu yovavanyo (,).

Itswele likwaqulathe i-fisetin kunye ne-quercetin, i-flavonoid antioxidants ezinokuthintela ukukhula kwethumba (,).

Isishwankathelo Ukutya okunotyebi kwimifuno ye-allium enje anyanisi kunokuba nefuthe lokhuselo ngokuchasene nomhlaza othile.

5. Nceda uLawulo lweSwekile yeGazi

Ukutya amatswele kunokunceda ukulawula iswekile yegazi, ebaluleke kakhulu kubantu abanesifo seswekile okanye i-prediabetes.

Isifundo kubantu abangama-42 abanesifo seswekile sesi-2 sibonakalise ukuba ukutya ii-ounces eziyi-3.5 (i-100 g) ye-anyanisi ebomvu kuye kwanciphisa amanqanaba eswekile yegazi malunga ne-40 mg / dl emva kweeyure ezine ().

Ukongeza, izifundo ezininzi zezilwanyana zibonise ukuba ukusetyenziswa kwetswele kunokunceda kulawulo lweswekile yegazi.

Uphononongo lubonise ukuba iigundane zeswekile zondla ukutya okuqukethe i-5% ye-anyanisi ekhutshwe kwiintsuku ezingama-28 ezinamava okunciphisa ukuzila ukutya iswekile yegazi kwaye inamafutha omzimba asezantsi kakhulu kuneqela lolawulo ().

Izinto ezithile ezifumaneka kwi-anyanisi, ezinje ngequercetin kunye nesulfure compounds, zineziphumo ezichasene nesifo seswekile.

Umzekelo, iquercetin ibonakalisiwe inxibelelana neeseli emathunjini amancinci, ipancreas, umsipha wamathambo, izicubu ezinamanqatha kunye nesibindi ukulawula umgaqo weeswekile yegazi emzimbeni).

Isishwankathelo Ngenxa yezinto ezininzi eziluncedo ezifumaneka kwitswele, ukuzitya kunokunceda ukunciphisa iswekile egazini.

6. Ngamana kungandisa Ukuxinana kwamathambo

Nangona ubisi lufumana ikhredithi enkulu yokunyusa impilo yethambo, okunye ukutya okuninzi, kubandakanya itswele, kunokunceda ukuxhasa amathambo omeleleyo.

Uhlolisiso olwenziwe kwabasetyhini abaneminyaka engama-24 ubudala nabasemva kokuyeka ukuya exesheni lubonise ukuba abo batya ii-ounces eziyi-3.4 (100 ml) yejusi yetswele yonke imihla iiveki ezisibhozo babephucile ukuxinana kwamaminerali kunye nomsebenzi wokulwa ne-antioxidant xa kuthelekiswa neqela lolawulo ().

Olunye uphononongo olwenziwe kwi-507 ye-perimenopausal kunye ne-postmenopausal yabasetyhini yafumanisa ukuba abo batya amatswele ubuncinci kube kanye ngemini babenesi-5% esikhulu samathambo xa bebonke kunabantu ababatya kanye ngenyanga okanye ngaphantsi ().

Ngapha koko, uphononongo lubonakalise ukuba abantu abadala abadla ngokutya amatswele banciphise umngcipheko wokuqhekeka kwe-hip ngaphezulu kwe-20% xa kuthelekiswa nalabo abangazange babadle ().

Kukholelwa ukuba amatswele anceda ukunciphisa uxinzelelo lwe-oxidative, ukukhulisa amanqanaba e-antioxidant kunye nokunciphisa ukulahleka kwethambo, okunokuthintela i-osteoporosis kunye nokunyusa ukuxinana kwethambo ().

Isishwankathelo Izifundo zibonisa ukuba ukusetyenziswa kwetswele kunxulunyaniswa nokuphuculwa koxinano lwamaminerali.

7. Yiba Neempawu ze-Antibacterial

Itswele lingalwa neentsholongwane ezinokuba yingozi, ezinje nge Escherichia coli (E. coli), Pseudomonas aeruginosa, IStaphylococcus aureus (S. aureus) kunye Bacillus cereus ().

Ngapha koko, isicatshulwa se-anyanisi sibonisiwe sithintela ukukhula kwe Vibrio ikholera, ibhaktiriya eyona nto iphambili kwezempilo kwilizwe elikhulayo ().

IQuercetin ekhutshwe kwitswele ibonakala iyeyona ndlela inamandla okulwa neentsholongwane.

Uvavanyo lwe-tube-test lubonise ukuba i-quercetin ekhutshwe kulusu lwe-anyanisi etyheli ngempumelelo kuthintele ukukhula kwe Helicobacter pylori (H. pylori) kunye Imethicillin enganyangekiyo Staphylococcus aureus (MRSA) ().

H. pylori yibhaktheriya enxulunyaniswa nezilonda zesisu kunye nomhlaza othile wokugaya, ngelixa i-MRSA yintsholongwane enganyangekiyo ezibulala iintsholongwane ezibangela usulelo kwiindawo ezahlukeneyo zomzimba (,).

Olunye uphononongo lwe-tube-test lwafumanisa ukuba i-quercetin yonakalise iindonga zeseli kunye neembrane ze E. coli kwaye S. aureus ().

Isishwankathelo Amatswele abonakalise ukuthintela ukukhula kweentsholongwane ezinokuba yingozi E. coli kwaye S. aureus.

8. Ngamana angakhulisa impilo yokuGaya

Itswele ngumthombo otyebileyo wefayibha kunye nee-prebiotic, eziyimfuneko kwimpilo esemgangathweni yamathumbu.

Ii-prebiotic ziindidi ezingenakufunyanwa zefayibha ezaphukileyo ziintsholongwane zesisu.

Gut bacteria yondla kwii-prebiotic kwaye yenza i-fatty-chain chain fatty-kubandakanya i-acetate, ipropionate kunye ne-butyrate.

Uphando lubonakalisile ukuba ezi fatty-chain zi-fatty zomeleza impilo yamathumbu, zonyusa ukungakhuseleki, ukunciphisa ukudumba kunye nokwenza ngcono ukwetyisa (,).

Ukongeza, ukutya ukutya okutyebileyo kwii-prebiotic kunceda ukonyusa iiprobiotic, ezinje nge I-Lactobacillus kunye ne-bifidobacteria iintlobo, ezixhamla impilo yokwetyisa ().

Ukutya okunotyebileyo kwii-prebiotic kunokunceda ukuphucula ukufunxwa kwezimbiwa ezinjengecalcium, ezinokuphucula impilo yethambo ().

Amatswele atyebe ngokukodwa kwii-prebiotic inulin kunye ne-fructooligosaccharides. Olu ncedo lonyusa inani leentsholongwane ezinobungane emathunjini akho kunye nokuphucula ukusebenza komzimba ().

Isishwankathelo I-anyanisi ngumthombo otyebileyo we-prebiotic, enceda ukukhulisa impilo yokwetyisa, ukuphucula ibacteria yebacteria emathunjini akho kunye nokunceda amajoni akho omzimba.

9. Kulula ukudibanisa kwisidlo sakho

Amatswele asisitya esikhulu ekhitshini kwihlabathi liphela.

Banika incasa kwizitya ezinencasa kwaye banokonwabela nokuba ziluhlaza okanye ziphekiwe.

Ungayichazanga eyokukhulisa ukutya kwakho ifayibha, iivithamini kunye neeminerali.

Nazi ezinye iingcebiso malunga nokongeza amatswele kwisidlo sakho:

• Sebenzisa i-anyanisi eluhlaza ukongeza ukukhaba incasa kwiresiphi yakho ye-guacamole.
• Yongeza i-anyanisi ye-caramelized kwiimpahla ezibhakiweyo.
• Hlanganisa amatswele aphekiweyo kunye neminye imifuno kwisitya esecaleni esisempilweni.
• Zama ukongeza amatswele aphekiweyo kwizitya zamaqanda, ezinje ngee-omelets, ii-frittatas okanye ii-quiches.
• Inyama ephezulu, inkukhu okanye itofu ene-anyanisi egayiweyo.
• Yongeza u-anyanisi obomvu ocoliweyo kwisaladi oyithandayo.
• Yenza isaladi ene-fiber eninzi nge-chickpeas, i-anyanisi eqoshiwe kunye nepelepele ebomvu.
• Sebenzisa itswele kunye negalikhi njengesiseko sesitokhwe kunye neesuphu.
• Phonsa itswele kwisitya sefry.
• Ii-tacos eziphezulu, ii-fajitas kunye nezinye izitya zaseMexico ezine-anyanisi ekroliweyo eluhlaza.
• Yenza i-salsa eyenziwe ekhaya nge-anyanisi, iitumato kunye ne-cilantro entsha.
• Lungisa itswele enencasa kunye nesuphu yemifuno.
• Yongeza u-anyanisi kwiiresiphi zokupheka zokunyusa incasa.
• Hlanganisa i-anyanisi eluhlaza kunye nemifuno entsha, iviniga kunye neoli yeoli kunye nesambatho esiphundu sokuzenzela.

Isishwankathelo Amatswele anokufakwa ngokulula kwizitya ezinencasa, kubandakanya amaqanda, i-guacamole, izitya zenyama, iisuphu kunye nezinto ezibhakiweyo.

Umgca osezantsi

Izibonelelo zezempilo ezinxulumene namatswele ziyamangalisa.

Le mifuno ipakishwe zizondlo inezinto ezinamandla ezinokunciphisa umngcipheko wesifo sentliziyo kunye nomhlaza othile.

I-anyanisi ineempawu zokulwa neentsholongwane kwaye ikhuthaza impilo yokugaya ukutya, enokuphucula ukusebenza komzimba.

Ngaphezu koko, ziyahluka kwaye zinokusetyenziselwa ukuphakamisa incasa saso nasiphi na isidlo esimnandi.

Ukongeza i-anyanisi ngakumbi ekutyeni kwakho yindlela elula yokuxhamla impilo yakho iphela.