IParsley: Ingca enomdla kunye neziBonelelo zezeMpilo

Umxholo

• Ucebile kwizondlo
• Ngamana unokuphucula iSwekile yeGazi
• Ngaba unokuzuza kwiMpilo yeNtliziyo
• Ngamana Uncedo lweMpilo yeZintso
• Ezinye izibonelelo ezinokubakho
• Kulula ukongeza kwisidlo sakho
• Uyigcina njani iParsley
• Umgca osezantsi

I-Parsley yimifuno eyaziwayo esetyenziswa rhoqo ekuphekeni kwaseMelika, eYurophu naseMbindi Mpuma.

Ngokuqhelekileyo isetyenziselwa ukuphakamisa ukunambitheka kwezitya ezifana neesobho, iisaladi kunye neeresiphi zentlanzi.

Ngaphandle kokusetyenziswa kwayo okuninzi okupheka, iparsley isondlo kakhulu kwaye ibonakalisiwe ukuba inezibonelelo ezininzi zempilo ezinamandla (,).

Eli nqaku liphonononge iparsley kunye nendlela le herb inomdla inokunceda ngayo impilo yakho.

Ucebile kwizondlo

Iipuni ezimbini (8 gram) zeparsley zibonelela ():

• Iikhalori: 2
• Vitamin A: I-12% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Vitamin C: I-16% ye-RDI
• Vitamin K: I-154% ye-RDI

IParsley ineekhalori ezisezantsi kodwa zityebile kwizakhamzimba ezibalulekileyo, ezinjengeevithamini A, K, noC.

Vitamin A sisondlo esibalulekileyo esidlala indima ebalulekileyo ekukhuseleni nakwimpilo yamehlo. Kwaye kubalulekile kulusu lwakho kwaye kunokuphucula imeko zolusu, ezifana ne-acne (,).

IParsley ikwangumthombo omkhulu wevithamini K, isondlo esixhasa impilo yethambo kunye nentliziyo. Ngapha koko, ziipunipoli ezimbini (8 g) zeparsley ezisa ivithamin K engaphezulu kunaleyo uyifunayo ngosuku.

Ngaphandle kwendima yayo kwimpilo yethambo kunye nentliziyo, ivithamin K ibalulekile ekunqandeni igazi, elinokukunceda ukuthintela ukopha kakhulu (,,).

Ukongeza, iparsley ipakishwe nevithamin C, isondlo esiphucula impilo yentliziyo kwaye kubalulekile kumajoni akho omzimba.

UVitamin C ukwasebenza njenge-antioxidant enamandla, ekhusela iiseli zakho kumonakalo obangelwe ziimolekyuli ezingazinzanga ezibizwa ngokuba ziiradical radicals (,).

Ngaphezulu, iparsley ngumthombo olungileyo wezakhamzimba i-magnesium, i-potassium, i-folate, i-iron kunye ne-calcium.

Iparsley iqulethe izakha mzimba ezibalulekileyo, ezinje ngeevithamini A, K, kunye no-C. Ikwangumthombo olungileyo wecalcium, isinyithi, imagniziyam, ne potassium.

Ngamana unokuphucula iSwekile yeGazi

Ngaphandle kwesifo seswekile, amanqanaba eswekile egazi aphezulu anokwenzeka ngenxa yokutya okungenampilo okanye ukunqongophala kokuzilolonga (,).

Amanqanaba eswekile aphakamileyo anokunyusa umngcipheko weengxaki zempilo, ezinje nge-insulin ukumelana, isifo seswekile, isifo sentliziyo, kunye nesifo se-metabolic-iqela leempawu kubandakanya i-cholesterol ephezulu kunye neswekile ephezulu yegazi ().

Izifundo zezilwanyana zicebisa ukuba ii-antioxidants kwiparsley zinokunciphisa ngempumelelo amanqanaba eswekile yegazi ().

Umzekelo, uphononongo kwiigundane ezinesifo seswekile 1 ezifumene ukuba abo banikwe isicatshulwa separsley banamava okuphungula okukhulu kumanqanaba eswekile yegazi kunye nokuphuculwa komsebenzi wepancreatic xa kuthelekiswa neqela lolawulo ().

Kunye nokutya ukutya okunesondlo, ukongeza iparsley ekuphekeni kwakho kunokunceda ukuxhasa amanqanaba eswekile esempilweni.

Oko kwathethi, izifundo zabantu ziyafuneka ukuze kuqondwe ngcono iziphumo zeparsley kumanqanaba eswekile yegazi.

Amanqanaba eswekile aphakamileyo anokunyusa umngcipheko weemeko ezinje ngesifo seswekile okanye isifo se-metabolic. Olunye uphononongo lweempuku lufumene iparsley yokunciphisa ngokufanelekileyo amanqanaba eswekile yegazi.

Ngaba unokuzuza kwiMpilo yeNtliziyo

Iimeko zentliziyo njengokuhlaselwa kwentliziyo kunye nemivumbo zezona zinto zikhokelela ekufeni kwihlabathi liphela. Ukutya okungenampilo, ukunqongophala kokuzilolonga, ukutshaya, kunye nokutya kakhulu utywala kunokuba negalelo kwisifo sentliziyo ().

I-Parsley iqulethe izinto ezininzi zezityalo, kubandakanya i-carotenoid antioxidants, efunyenwe ukuba izuze impilo yentliziyo ngokunciphisa imeko yomngcipheko wesifo sentliziyo.

Umzekelo, ukutya okune-carotenoid kubonisiwe ukuphucula imeko yomngcipheko wesifo sentliziyo njengokuvuvukala okungapheliyo, kunye noxinzelelo lwegazi oluphakamileyo kunye ne-LDL (embi) amanqanaba e-cholesterol ().

Ngaphezu koko, uphando lwabantu lubonisa ukuba ukutya okuphezulu kwi-carotenoid kunokunciphisa umngcipheko weemeko zentliziyo njenge-coronary artery disease.

Isifundo seminyaka eli-12 sabahlengikazi abangama-73,286 safumana umanyano olwahlukileyo phakathi kokutya kwe-carotenoids kunye neziganeko zesifo semithambo ().

Olunye uphononongo olukhulu kubantu abayi-13,293, abalandelwa ukuya kuthi ga kwi-18 iminyaka, baqaphela ukuba abo banamazinga aphezulu egazi e-carotenoids banamazinga asezantsi okusweleka kwesifo sentliziyo kunalawo anezinga eliphantsi le-carotenoid ().

I-Parsley iqulethe i-vitamin C, i-antioxidant enamandla enokunceda impilo yentliziyo yakho.

Isifundo kubantu abayi-13,421 sabonisa ukuba abo bafumana eyona vithamin C banobungozi obuncitshiswe kakhulu besifo sentliziyo xa kuthelekiswa nezo zinentsalela yokutya ().

I-Parsley iqulethe i-carotenoid antioxidants kunye ne-vitamin C - zombini ezo ziboniswe ukuba zinceda impilo yentliziyo.

Ngamana Uncedo lweMpilo yeZintso

Izintso zakho zizitho ezibalulekileyo ezihluza igazi lakho rhoqo, zisusa inkunkuma kunye namanzi ongezelelweyo, athi emva koko akhutshwe nomchamo wakho.

Ngamanye amaxesha, xa umchamo ugxunyekiwe, iidipozithi zamaminerali zinokwenza kwaye zikhokelele kwimeko ebuhlungu ebizwa ngamatye ezintso ().

Uphononongo olwenziwe kwiigundane ezinamatye ezintso lafumanisa ukuba abo baphathwe iparsley yehle i-urinary calcium kunye neprotein excretion, kunye nokunyusa i-pH yokuchama kunye nokuchama xa kuthelekiswa neqela lolawulo ().

I-Parsley ikwabonakalisiwe ukuba inezinto ezichasayo ezichasayo ngenxa ye-antioxidants yayo, kubandakanya i-flavonoids, i-carotenoids, kunye ne-vitamin C.

Ukongeza, iparsley inokunceda ukugcina izintso zakho zisempilweni ngokunciphisa uxinzelelo lwegazi oluphezulu, umngcipheko omkhulu wesifo sezintso.

I-Parsley iphezulu kwii-nitrate ezinceda ukwandisa imithambo yegazi, ephucula ukuhamba kwegazi kunye nokunciphisa uxinzelelo lwegazi. Uphando lubonisa ukuba ukutya okune-nitrate njengeparsley kunokunceda ukugcina amanqanaba oxinzelelo lwegazi (,).

Izinto ezichasayo ezichasayo zeparsley, kunye nokukwazi kwayo ukulawula i-pH yokuchama kunye nokunciphisa uxinzelelo lwegazi, kunokunceda ukugcina izintso zakho zisempilweni kwaye kunciphise umngcipheko wamatye ezintso ().

Gcina ukhumbula ukuba iparsley iphezulu kakhulu kwii-oxalates- iikhompawundi ezinokunyusa umngcipheko kwilitye.

Okwangoku, iingcali zezempilo zicebisa ukuba kuphela ngabantu abane-hyperoxaluria-ebonakaliswa kukukhutshelwa okugqithisileyo kwe-oxalate kumchamo-banqande ukutya kwabo ii-oxalates zokutya ().

Iparsley inokukunceda ukugcina izintso zakho zisempilweni ngokulwa nokudumba kunye nokunciphisa uxinzelelo lwegazi kunye nomngcipheko wamatye ezintso.

Ezinye izibonelelo ezinokubakho

Iparsley inokuyiphucula impilo yakho ngezi ndlela zilandelayo:

• Iimpawu ze-antibacterial. I-Parsley iqulethe iioyile ezifanelekileyo, kubandakanya i-apiol kunye ne-myristicin, ezineziphumo zokulwa neentsholongwane kwaye zilwa neentsholongwane ezinokuba yingozi, ezinje nge IStaphylococcus aureus ().
• Ngamana unokuxhamla impilo yethambo. IParsley ityebile ngevithamin K, potassium, nemagniziyam, kunye calcium - zonke ezi zinto zibalulekile kwimpilo yethambo ().
• Ngamana kunokunyusa ukhuseleko. Uphando lubonisa ukuba i-apigenin -i-antioxidant eparsley-ilawula ukusebenza kwamajoni omzimba ngokunciphisa ukudumba nokukhusela ukonakala kweselula ().
• Ngamana inokuphucula impilo yesibindi. Izifundo kwiigundane ezinesifo seswekile zifumanise ukuba ukukhutshwa kweparsley kunokuthintela ukonakala kwesibindi, ukuphucula ukusebenza kwesibindi, kunye nokunyusa amanqanaba e-antioxidant ().

IParsley ineempawu zokulwa neentsholongwane kwaye inokunceda ukuxhasa impilo yethambo, ukomeleza amajoni akho omzimba, kunye nokwenza impilo yesibindi ibe ntle.

Kulula ukongeza kwisidlo sakho

I-Parsley yimifuno eguquguqukayo elula ukuyongeza kwiitya ezininzi.

Nazi ezinye zeendlela zokongeza iparsley kukutya kwakho:

• Sebenzisa njengokuhombisa kwi-pasta okanye isuphu.
• Gweba kwaye ungeze kwiisaladi.
• Sebenzisa kwiibhaka zeqanda okanye kwi-frittatas.
• Yenza i-pesto ngamantongomane ephayini, ioyile yomnquma, itshizi yeparmesan, kunye neparsley entsha.
• Yongeza kwii-smoothies zokunyusa isondlo kunye nokunambitheka.
• Sebenzisa ipitsa eyenziwe ekhaya.
• Yongeza kwisonka esenziwe ekhaya.
• Sebenzisa kwiijusi zakho ezenziwe ekhaya.
• Yongeza ukunambitheka kwiisuphu kunye neesityu.
• Faka kwii-marinade kunye nokunxiba.
• Sebenzisa ukungcamla iintlanzi, iinkuku, kunye nezitya zenyama.

I-Parsley yimifuno eguquguqukayo enokusetyenziswa ngeendlela ezininzi, njengokubhaka amaqanda, iisosi, iijusi, okanye njengokuhombisa.

Uyigcina njani iParsley

Ukugcina kakuhle iparsley entsha, kuqala kufuneka ususe ezantsi kwesiqu. Sukuhlamba.

Gcwalisa iglasi okanye ingqayi embindini wamanzi kwaye ubeke isiqu sesiphelo emanzini. Ukuba ugcina isityalo kwifriji, kungcono ukusigubungela ngokukhululeka ngengxowa yeplastiki. Ngaphandle koko, iparsley inokugcinwa kubushushu begumbi.

Guqula amanzi rhoqo kwiintsuku ezimbalwa kwaye ulahle imifuno xa amagqabi eqala ukuba mdaka. Ngale ndlela, imifuno yakho inokuhlala intsha iiveki ezimbini.

Iparsley eyomileyo inokuhlala kwisikhongozeli esingangeni moya kwindawo epholileyo, emnyama endaweni yeenyanga ezintandathu ukuya kunyaka omnye (30).

Iparsley entsha inokugcinwa kwisikhenkcisi sakho okanye kubushushu begumbi kwaye ihlala iiveki ezimbini. Iparsley eyomileyo inokuhlala ukuya kunyaka ukuba igcinwe kwindawo epholileyo, emnyama.

Umgca osezantsi

Zityebile kwii-antioxidants kunye nezakha mzimba ezifana neevithamini A, K, kunye no-C, iparsley inokuphucula iswekile yegazi kunye nenkxaso yentliziyo, yezintso kunye nethambo.

Ngaphezu koko, lo mfuno unokongezwa ngokulula kwizitya ezininzi ezimnandi. IParsley ihlala ihlaziyekile ukuya kuthi ga kwiiveki ezimbini, ngelixa iparsley eyomileyo inokuhlala unyaka.

Ukongeza iparsley kwisidlo sakho kunokunyusa impilo yakho ngelixa usongeza incasa kwiindlela zakho zokupheka ozithandayo.