I-anyanisi 101: Amanqaku ezondlo kunye neziphumo zempilo

Umxholo

• Iinyani ngesondlo
• IiCarbs
• Imisonto
• Iivithamini kunye neeminerals
• Olunye uhlobo lwezityalo
• Izibonelelo zempilo itswele
• Ummiselo weswekile yegazi
• Impilo yethambo
• Ukuncitshiswa komngcipheko womhlaza
• Izinto ezinokubakho ezantsi
• Ukunganyamezelani anyanisi kunye nokwaliwa
• IiFODMAPs
• Ukucaphuka kwamehlo nomlomo
• Kuyingozi kwizilwanyana zasekhaya
• Umgca wezantsi

Itswele (Allium cepa) yimifuno emile okwe-bulb ekhula phantsi komhlaba.

Eyaziwa nangokuthi i-anyanisi yebhalbhu okanye i-anyanisi eqhelekileyo, zikhulile emhlabeni jikelele kwaye zihambelana kakhulu ne-chives, i-garlic, i-scallions, i-shallots kunye neeliki.

I-anyanisi inokuba neenzuzo ezininzi zezempilo, ikakhulu ngenxa yomxholo wazo ophezulu wee-antioxidants kunye nezixhobo ezine-sulphur.

Banesiphumo se-antioxidant kunye ne-anti-inflammatory kwaye baye banxulunyaniswa nomngcipheko omncinci womhlaza, amanqanaba eswekile esezantsi, kunye nokuphucula impilo yethambo.

Ngokuqhelekileyo isetyenziselwa ukunambitheka okanye isitya esecaleni, itswele kukutya okuyintloko kwiindawo ezininzi zokutya. Zingabhakwa, zibiliswe, zosiwe, ziqhotswe, zosiwe, zisuswe, zifakwe umgubo, okanye zityiwe ziluhlaza.

Itswele lahluka ngobukhulu, ukumila, kunye nombala, kodwa ezona ntlobo zixhaphakileyo zimhlophe, tyheli, nobomvu. Uluhlu lweencasa ukusuka kumnene kunye nencasa ukuya kubukhali kwaye kuneziqholo, kuxhomekeke kudidi kunye nexesha lonyaka.

Amatswele nawo angatyiwa xa engekakhuli, phambi kokuba ibhalbhu ifikelele kubungakanani bawo. Zibizwa ngokuba zii-scallions, i-anyanisi yasentwasahlobo, okanye i-anyanisi yehlobo.

Eli nqaku likuxelela yonke into ekufuneka uyazi ngee-anyanisi.

Iinyani ngesondlo

I-anyanisi ekrwada iphantsi kakhulu kwiikhalori, ineekhalori ezingama-40 kuphela kwii-ounces eziyi-3.5 (100 grams)

Ngobunzima obutsha, ngama-89% amanzi, i-9% ye-carbs kunye ne-1.7% yefayibha, kunye nexabiso elincinci leprotheni kunye namafutha.

Izondlo eziphambili kwii-ounces eziyi-3.5 (100 grams) ze-anyanisi eluhlaza zi ():

• Iikhalori: 40
• Amanzi: 89%
• Iprotheni: 1.1 iigram
• IiCarbs: 9.3 iigrem
• Iswekile: 4.2 iigrem
• Ifayibha: 1.7 iigram
• Amafutha: 0.1 iigrem

IiCarbs

IiCarbohydrate zenza malunga ne-9-10% yazo zombini itswele eluhlaza kunye nephekiweyo.

Ziqukethe iishukela ezilula, ezifana ne-glucose, i-fructose, kunye ne-sucrose, kunye ne-fiber.

Isahlulo se-3.5-ounce (100-gram) sine-9.3 gram ye-carbs kunye ne-1.7 gram yefayibha, ke umxholo wecarb wokugaya ungama-7.6 gram.

Imisonto

Itswele ngumthombo onesidima wefayibha, ene-0.9-2.6% yesisindo esitsha, kuxhomekeka kuhlobo lwetswele.

Zizityebi kakhulu kwimicu enempilo enyibilikayo ebizwa ngokuba yi-fructans. Ngapha koko, amatswele aphakathi kwemithombo yokutya ephambili ye-fructans (, 3).

IiFructans zibizwa ngokuba zii-prebiotic fibers, ezondla iintsholongwane eziluncedo emathunjini akho.

Oku kukhokelela ekwenziweni kwee-acids ezinamafutha amancinci (i-SCFAs), ezinjenge-butyrate, ezinokuphucula impilo ye-colon, ukunciphisa ukudumba, kunye nokunciphisa umngcipheko womhlaza wekolon (4,,).

Nangona kunjalo, ii-fructans zithathwa njenge-FODMAPs, ezinokuthi zibangele ukungonwabi kwiimpawu zokugaya kubantu abanovakalelo, njengaleyo ine-irritable bowel syndrome (IBS) (,,).

Amatswele aqukethe kakhulu amanzi, iikhabho, kunye nefayibha. Owona msonto wazo uphambili, i-fructans, unokutyisa iibacteria ezinobuhlobo emathunjini akho, nangona zinokubangela iingxaki zokugaya ukutya kwabanye abantu.

Iivithamini kunye neeminerals

Amatswele anexabiso elifanelekileyo leevithamini kunye neeminerali, kubandakanya:

• Uvithamini C. I-antioxidant, le vithamini iyafuneka ekusebenzeni komzimba kunye nokugcinwa kolusu neenwele (,,).
• Umntu (B9). I-vitamin B enyibilikayo emanzini, ifolkithi ibalulekile ekukhuleni kweseli kunye imetabolism kwaye ibaluleke kakhulu kubafazi abakhulelweyo ().
• Vitamin B6. Ifunyenwe kukutya okuninzi, le vithamini ibandakanyeka ekwakheni iiseli ezibomvu zegazi.
• Potassium. Le minerali ibalulekileyo inokuba nefuthe lokwehlisa uxinzelelo lwegazi kwaye ibalulekile kwimpilo yentliziyo (,).

Amatswele anexabiso elifanelekileyo le vithamin C, folate, vitamin B6, kunye ne potassium, ezibonelela ngezibonelelo ezininzi.

Olunye uhlobo lwezityalo

Izibonelelo zetswele zibangelwa zii-antioxidants zazo kunye nezinto ezineesulphur (3).

Kumazwe amaninzi, amatswele nawo aphakathi kwemithombo yokutya ephambili ye flavonoids, ngakumbi ikhompawundi ebizwa ngokuba yiquercetin (,,).

Ezona zinto zixhaphakileyo kwizityalo kwitswele zezi:

• Anthocyanins. Ifumaneka kuphela kwitswele ebomvu okanye emfusa, iianthocyanins zinee-antioxidants ezinamandla kunye nombala onika ezi anyanisi umbala wazo obomvu.
• Iquercetin. I-antioxidant flavonoid, i-quercetin inokuhlisa uxinzelelo lwegazi kunye nokuphucula impilo yentliziyo (,).
• Iimpawu zesalfure. Ezi ikakhulu zii-sulfide kunye ne-polysulfides, ezinokuzikhusela kumhlaza (,,).
• Thiosulfinates. Ezi zinto zinesulphur zinokuthintela ukukhula kweentsholongwane eziyingozi kunye nokuthintela ukwenziwa kwamahlwili egazi ().

I-anyanisi ebomvu nebomvu ityebile kwii-antioxidants kunezinye iintlobo. Ngapha koko, amatswele etyheli anokuqulatha phantse amaxesha ali-11 ngaphezulu kwee-antioxidants kunee-anyanisi ezimhlophe ().

Ukupheka kunokunciphisa kakhulu amanqanaba ee-antioxidants ().

I-anyanisi ityebile kwizixube zezityalo nakwii-antioxidants, ngakumbi iquercetin kunye neziqulatho ezinesulphur. Iindidi zombala, ezinje ngombala otyheli okanye obomvu, zipakisha ii-antioxidants ezingaphezulu kwezimhlophe.

Izibonelelo zempilo itswele

I-anyanisi ibonakalisiwe ukuba ineempawu ezomeleleyo zokulwa ne-antioxidant kunye ne-anti-inflammatory (3, 28, 29, 30).

Ummiselo weswekile yegazi

Uhlobo lwe-2 lweswekile sisifo esiqhelekileyo, esaziwa ikakhulu ngamanqanaba eswekile yegazi.

Izifundo zezilwanyana zibonisa ukuba amatswele angathoba amanqanaba eswekile yegazi (,,).

Iziphumo ezifanayo zibonisiwe ebantwini. Olunye uphononongo kubantu abanesifo seswekile sesi-2 bafumanisa ukuba ukutya ii-ounces eziyi-3.5 (i-100 g) ye-anyanisi eluhlaza ngosuku kukhokelele ekunciphiseni okukhulu kumanqanaba eswekile yegazi ().

I-anyanisi eluhlaza inokunceda ukulawula zombini uhlobo lwe-1 kunye ne-2 yeswekile, kodwa kufuneka uphando olungaphezulu (,).

Impilo yethambo

I-Osteoporosis yingxaki yempilo eqhelekileyo, ngakumbi kubafazi abasemva kwemini. Ukutya okunempilo yenye yeendlela zokuthintela (37, 38).

Izifundo zezilwanyana zityhila ukuba i-anyanisi ikhusela ngokuchasene nokudodobala kwamathambo kwaye inokwandisa nobunzima bethambo (,,).

Isifundo esikhulu sokuqwalaselwa kwabasetyhini abangaphezulu kweminyaka engama-50 ubudala sifumanise ukuba ukusetyenziswa kwetswele rhoqo kunxulunyaniswa nokuxinana kwethambo ().

Olunye uphando lubonisa ukuba ukutya iziqhamo ezikhethiweyo, imifuno, kunye nemifuno, kubandakanya itswele, kunokunciphisa ukulahleka kwethambo kubafazi abasele besemva kokuba sexesheni ().

Ukuncitshiswa komngcipheko womhlaza

Umhlaza sisifo esiqhelekileyo, esibonakaliswa kukukhula okungalawulwayo kweseli. Yenye yezona zinto zibangela ukufa emhlabeni.

Izifundo zokujonga zinxibelelanise ukwanda kokutya itswele kumngcipheko ocuthayo weentlobo ezininzi zomhlaza, ezinje ngesisu, isifuba, ikholon, kunye neprostate (,,,,,).

I-anyanisi ine-antioxidant kunye ne-anti-inflammatory effects. Banokunciphisa amanqanaba eswekile yegazi, baphucule impilo yethambo, kwaye banciphise umngcipheko weentlobo ezahlukeneyo zomhlaza.

Izinto ezinokubakho ezantsi

Ukutya itswele kungakhokelela kumoya onukayo kunye nevumba elibi lomzimba.

Olunye uhlengahlengiso oluninzi lunokwenza le mifuno ingakulungeli abanye abantu.

Ukunganyamezelani anyanisi kunye nokwaliwa

I-anyanisi yokungezwani komzimba kunqabile, kodwa ukunganyamezelani kwiindidi eziluhlaza kuqhelekile.

Iimpawu zokunganyamezelani kwetswele kubandakanya ukuphazamiseka kokugaya ukutya, njengokuphazamiseka kwesisu, ukutsha kwentliziyo, kunye negesi ().

Abanye abantu banokufumana ukungahambelani komzimba nokuchukumisa i-anyanisi, nokuba bayayitya okanye abayityiyo ().

IiFODMAPs

I-anyanisi iqulethe ii-FODMAP, eziludidi lweekhabho kunye nemicu abantu abaninzi abangakwaziyo ukuyinyamezela (,,).

Zinokubangela ukungathandeki kokugaya ukutya, njengokuqunjelwa, irhasi, ukubamba, kunye norhudo (,).

Abantu abane-IBS bahlala benganyamezelani kwii-FODMAP kwaye banokufuna ukunqanda u-anyanisi.

Ukucaphuka kwamehlo nomlomo

Owona mbandela uqhelekileyo ngokulungiselela kunye nokusika amatswele kukucaphuka kwamehlo kunye nemveliso yeenyembezi. Xa usikiwe, iiseli zetswele ukukhupha irhasi ebizwa ngokuba yi-lachrymatory factor (LF) ().

Irhasi ivula ii-neurons emehlweni akho ezibangela ulwamvila oluhlabayo, lulandelwe ziinyembezi eziveliswayo ukukhupha isicaphukisi.

Ukushiya iingcambu ziphelele ngelixa usika kunokunciphisa ukucaphuka, njengoko isiseko se-anyanisi sinokuxinana okuphezulu kwezi zinto kuneebhalbhu.

Ukusika amatswele phantsi kwamanzi abalekayo kunokuthintela ukuba le gesi inyibilike emoyeni.

I-LF ikwanoxanduva lokutshisa emlonyeni wakho xa itswele ityiwa iluhlaza. Olu luvo luvuthayo luyacuthwa okanye lususwe ngokupheka (55).

Kuyingozi kwizilwanyana zasekhaya

Ngelixa amatswele eyinxalenye esempilweni yokutya kwabantu, zinokubulala ezinye izilwanyana, kubandakanya izinja, iikati, amahashe kunye neenkawu (56).

Oonobangela abaziintloko zii-sulfoxides nee-sulfide, ezinokubangela isifo esibizwa ngokuba yiHeinz body anemia. Esi sifo sibonakaliswa ngumonakalo ngaphakathi kweeseli ezibomvu zegazi lezilwanyana, ezikhokelela kwi-anemia ().

Qinisekisa ukuba awuyondli i-anyanisi kwisilwanyana sakho, kwaye ugcine nayiphi na into ekhethiweyo ngee-anyanisi ngaphandle kokuba unayo isilwanyana ekhaya.

I-anyanisi inokubangela ukungancedi kakuhle kwabanye abantu, kwaye i-anyanisi eluhlaza inokubangela ukucaphuka kwamehlo nomlomo. Amatswele anokuba yityhefu kwezinye izilwanyana.

Umgca wezantsi

Itswele yingcambu yemifuno enezibonelelo ezahlukeneyo.

Ziphezulu kwii-antioxidants kunye ne-sulphur-compounds compounds, ezinye zazo zinokuba neziphumo ezininzi eziluncedo.

Nangona uphando olongezelelweyo lufunekayo, i-anyanisi idibene nokuphuculwa kwempilo yethambo, amanqanaba ashukela egazi kunye nokunciphisa umngcipheko womhlaza.

Kwelinye icala, zinokubangela iingxaki zokwetyisa kwabanye abantu.

Ukuba uyayonwabela, itswele inokuba yinto ebaluleke kakhulu ekutyeni okusempilweni.