Hanyanisi chikamu chakakosha mukicheni yedu. Fungidzira uchigadzira sambol yekokonati, dal chutney, kana hove yakakangwa isina hanyanisi. Hazvifungidzike, handiti? Hanyanisi inogona kuwedzera kunaka nekunhuhwirira kune chero kudya, mangwanani, masikati, kana husiku. Asi waizviziva here kuti hanyanisi iyi diki haisi yekungonaka chete, asiwo chikafu chikuru chinopa mabhenefiti akawanda akakosha kuhutano hwedu. Nhasi, ngatitaurei nezvezvakavanzika zvehutano zvinoshamisa zvakavanzwa muhanyanisi idzi.
Ngatidzidzei zvishoma nezvemhando dzehanyanisi.
Patinoenda kuchitoro, tinoona mhando dzese dzehanyanisi, handiti? Hanyanisi tsvuku, shallots, hanyanisi chena, leeks, uye scallions zvese zviri mumhuri imwe chete. Kunyangwe mhando dzese idzi dziine hunhu hwadzo, pane misiyano midiki.
| Rudzi rwehanyanisi | Hunyanzvi uye kushandiswa |
|---|---|
| Hanyanisi tsvuku | Ruvara rwavo rwakadzama rwepepuru-tsvuku runobva mumiti inonzi flavonoids . Vane quercetin yakawanda inorwisa antioxidant . Havana spice yakawanda, saka vanonaka kwazvo mumasaladhi, sambals, uye chili sauces. |
| Hanyanisi hombe (yero/shava) | Hanyanisi iyi, iyo inokosha zvikuru muzviyo zvedu zve curry, ine munyu zvishoma. Zvisinei, kana ikakangwa, yakakangwa, kana kuti yakanyikwa mu caramel, munyu uyu unonyangarika uye munyu unotapira unobuda. Izvi zvinonyanya kushandiswa muzvikafu zve gravies ne mupunga. |
| Hanyanisi chena | Idzi hadzina kunyanya kunhuhwirira sehanyanisi hombe uye dzakanaka pakuwedzera mundiro dzisina kubikwa, dzakadai sesalsa. |
| Hanyanisi dzegirini/Makwenzi echinyakare | Izvi zvinowanzochekwa-chekwa zvitete uye zvinowedzerwa zvisina kubikwa mundiro. Zvinowedzera ruvara rwakanaka uye kunaka kwehanyanisi kundiro dzakadai semasobho nemupunga wakakangwa. |
Simba guru rehutano hwehanyanisi diki
Masayendisiti akawana kuti hanyanisi dzine mabhenefiti akawanda pahutano. Mabhenefiti aya mazhinji anokonzerwa nema antioxidants ari mairi. Zvichitaurwa zviri nyore, ma antioxidants akafanana nedziviriro dzinodzivirira kukuvara kwemasero mumuviri wedu.
Inobatsira kuderedza njodzi yekubatwa negomarara
Ongororo yakaratidza kuti makemikari ari muhanyanisi anobatsira kurwisa masero ekenza. Imwe ongororo yakaratidza kuti vanhu vanogara vachidya hanyanisi vane mukana wakaderera wekuva nekenza yemuura, pahuro, uye yemuchibereko. Imwe ongororo yakaratidzawo kuti inoderedza njodzi yekenza yeprostate muvarume. Kunyanya, chinhu chinonzi quercetin, chinowanikwa muhanyanisi, chinotendwa kuti ndicho chikonzero chikuru cheizvi zvinorwisa kenza.
Hunhu hwekuuraya utachiona
Ongororo dzemurabhoritari dzakaratidza kuti hanyanisi ine simba rekuuraya marudzi akasiyana-siyana emabhakitiriya. Zvisinei, pane zvakawanda zvinoda kuitwa kuti tinzwisise kuti izvi zvinoshanda sei mumiviri yedu.
Kugayiwa kwezvokudya uye hutano hwemudumbu
Waizviziva here kuti ura hwedu hune mabhakitiriya akawanda anobatsira uye akanaka? Mabhakitiriya aya akakosha zvikuru pahutano hwedu hwese. Hanyanisi dzine chinhu chinonzi fructooligosaccharides . Aya anoshanda se prebiotics . Kureva kuti, anopa chikafu chebhakitiriya rakanaka riri mudumbu medu. Izvi zvinoita kuti kugaya chikafu kuve nyore uye kunovandudza hutano hwemudumbu.
Rangarirai, zvirwere zvakawanda, kubva pachirwere cheshuga kusvika pakuora mwoyo, zvinogona kusanganiswa nekudzikira kwehuwandu hwemabhakitiriya ane hutano mudumbu.
Inosimbisa mapfupa here?
Ehe, hanyanisi dzinogona kubatsira kudzivirira osteoporosis, chirwere chinoita kuti mapfupa aonde uye apwanyike zviri nyore. Ongororo yakaitwa pavakadzi vakanga vava kuda kuenda kumwedzi kana kuti vakanga vapedza kuenda kumwedzi yakawana kuti avo vaidya hanyanisi zuva nezuva vaiva nemapfupa akawandisa. Izvi zvinoreva kuti mapfupa avo akanga akasimba.
Kuchengetedza hutano hwemwoyo uye kuderedza njodzi yekurohwa nestroke
Chikonzero chekunhuhwirira uye kuravira kwehanyanisi paunocheka imhaka yemakemikari emumba ane sarufa. Mishonga iyi inogona kuderedza cholesterol yako uye kudzivirira kuungana kweropa. Izvi zvinoderedza njodzi yezvirwere zvemwoyo nestroke . Kuti uwane zvakanyanya kubva kumakemikari aya e sarufa, zviri nani kudya hanyanisi dzisina kubikwa pane dzakabikwa.
Inobatsira kudzora chirwere cheshuga
Mishonga yequercetin nesarufa iri muhanyanisi inokurudzira kugadzirwa kweinsulin, zvichiita kuti hanyanisi ive muriwo wakanaka wekuwedzera mukudya kwako kune vanhu vane chirwere cheshuga.
Kunewo zvakaipira kudya hanyanisi mbishi.
Kufanana nezvimwe zvese, kudya hanyanisi kunogona kuva nematambudziko, kunyanya kana ikadyiwa isina kubikwa.
- Kuzvimba uye kufashaira: Mamwe machemicals ari muhanyanisi anogona kunetsa vamwe vanhu kugaya. Vanhu vane irritable bowel syndrome (IBS) kunyanya vanogona kunzwa kusagadzikana mudumbu pavanenge vachidya hanyanisi mbishi. Kana ukasangana neizvi, deredza kudya hanyanisi mbishi.
- Mweya wakaipa uye hwema hwemuviri: Kana zvinhu zvine sarufa zviri muhanyanisi zvikapwanyika mumuviri, zvinogona kusanganiswa nedikita kuti zvigadzire hwema husina kunaka mumuviri. Mweya wakaipa unowanzoitikawo.
- Chepfu yechikafu: Muzviitiko zvisingawanzoitiki, kwave nemishumo yekuti utachiona hwemabhakitiriya hwakadai sesalmonella hunopararira kuburikidza nehanyanisi. Zvisinei, izvi hazviwanzoitiki. Kuti uve akachengeteka, gara uchichengeta hanyanisi dzakachekwa mufiriji. Kana uchifungidzira kuti dzine chepfu yechikafu, ona chiremba wako nekukasika kana kuenda kuchipatara chiri pedyo (ETU).
Unoita sei kuti maziso ako asadonhedze mvura paunenge uchicheka hanyanisi?
Zvakajairika kuti ticheme patinenge tichicheka hanyanisi. Chikonzero cheizvi ndechekuti mishonga yesarufa inoburitswa pakucheka hanyanisi inoungana mumhepo uye inogumbura maziso edu. Kune nzira shoma dziri nyore dzekuderedza izvi.
- Isa hanyanisi mufiriji kwemaminitsi angangoita makumi matatu usati waicheka.
- Shandisa banga rakapinza, sezvo hanyanisi dzakachekwa nebanga rakagomara dzinoburitsa makemikari akawanda.
- Cheka kana kusiya mudzi wehanyanisi usina kuvharwa . Apa ndipo panowanikwa mishonga yakawanda yesarufa.
- Cheka hanyanisi munzvimbo ine mhepo yakanaka uye mahwindo akavhurika.
Mharidzo Yekuenda Nayo Kumba
- Hanyanisi haisi chinhu chinongonakidza chete, asiwo chikafu chinovaka muviri chakazara nema antioxidants, mavhitamini, uye maminerari.
- Pane musiyano mudiki pamhando dzakasiyana dzehanyanisi, dzakadai sehanyanisi tsvuku, hanyanisi hombe, uye hanyanisi dzegirini. Sarudza mhando inokodzera chikafu chako.
- Hanyanisi dzine mabhenefiti akawanda pahutano, akadai sekuderedza njodzi yekubatwa nekenza, kuchengetedza hutano hwemwoyo, kudzora chirwere cheshuga, uye kusimbisa mapfupa.
- Kuti uwane mamwe mabhenefiti ehutano (kunyanya ayo ane chekuita nehutano hwemwoyo), zviri nani kudya hanyanisi dzisina kubikwa pane kubikwa.
- Vamwe vanhu vanogona kunetseka nemudumbu kana vachidya hanyanisi mbishi. Teerera muviri wako.
- Iva nechokwadi chekuti chikafu chakachengeteka nekugara uchichengeta hanyanisi dzakachekwa mufiriji.
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