I-anyanisi yinxalenye ebalulekileyo yekhitshi lethu. Khawuthelekelele ukwenza i-sambol yekhokhonathi, i-dal chutney, okanye i-fish curry ngaphandle kwe-anyanisi. Ayinakucingelwa, akunjalo? I-anyanisi inokongeza incasa kunye nevumba kuyo nayiphi na isidlo, kusasa, emini, okanye ebusuku. Kodwa ubusazi na ukuba eli tswele lincinci alisiyonto yokunambitha nje kuphela, kodwa likwayi-superfood enika iingenelo ezininzi ezixabisekileyo kwimpilo yethu. Namhlanje, masithethe ngeemfihlo zempilo ezimangalisayo ezifihliweyo kwezi tswele.
Masifunde kancinci malunga neentlobo ze-anyanisi.
Xa sisiya evenkileni, sibona zonke iintlobo ze-anyanisi, akunjalo? I-anyanisi ebomvu, i-shallot, i-anyanisi emhlophe, iileeks, kunye ne-scallions zonke zingamalungu osapho olunye. Nangona zonke ezi ntlobo zineempawu zazo, kukho umahluko omncinci.
| Uhlobo lwetswele | Ubuchule kunye nokusetyenziswa |
|---|---|
| Itswele elibomvu | Umbala wazo omfusa-bomvu onzulu ubangelwa yimixube yezityalo ebizwa ngokuba yi -flavonoids . Ziphezulu kakhulu kwi- antioxidant quercetin . Azinazinongo kangako, ngoko ke zilungile kakhulu kwi-salads, sambals, kunye ne-chili sauces. |
| Itswele elikhulu (elityheli/elimdaka) | Olu hlobo lwetswele, oluyimfuneko kakhulu kwiikhari zethu, lunencasa kancinci. Nangona kunjalo, xa luphekiwe, luqhotsiwe, okanye lufakwe ikharameli, le ncasa ikrakra iyaphela kwaye kuvela incasa emnandi. Ezi zisetyenziswa kakhulu kwizitya ze-gravies nerayisi. |
| Itswele elimhlophe | Ezi azinazinongo kangako kunee-anyanisi ezinkulu kwaye zilungile xa zifakwa kwizitya eziluhlaza, ezifana ne-salsa. |
| Iinqayi/Ii-anyanisi eziluhlaza | Ezi zihlala zinqunyulwa zibe zincinci kwaye zongezwa ziluhlaza kwizitya. Zongeza umbala omhle kunye nencasa yetswele encinci kwizitya ezifana neesuphu kunye nerayisi eqhotsiweyo. |
Amandla amakhulu empilo etswele elincinci
Izazinzulu zifumanise ukuba itswele lineenzuzo ezininzi zempilo. Uninzi lwezi nzuzo lubangelwa zii -antioxidants eziqulethwe kuzo. Ngamafutshane, ii-antioxidants zifana nezikhuseli ezithintela umonakalo kwiiseli emizimbeni yethu.
Inceda ukunciphisa umngcipheko womhlaza
Uphando lubonise ukuba iikhemikhali ezikwi-anyanisi zinceda ekulweni neeseli zomhlaza. Olunye uphando lufumanise ukuba abantu abatya i-anyanisi rhoqo banomngcipheko ophantsi wokuba nomhlaza wamathumbu amakhulu, umphimbo, kunye nomhlaza wesibeleko. Olunye uphando lubonise nokuba ziyanciphisa umngcipheko womhlaza we-prostate kumadoda. Ngokukodwa, ikhompawundi ebizwa ngokuba yi-quercetin, efumaneka kwi-anyanisi, kukholelwa ukuba yeyona nto iphambili kwezi mpawu zokulwa nomhlaza.
Iimpawu zokubulala iintsholongwane
Izifundo zelebhu ziqinisekisile ukuba i-anyanisi inako ukubulala iintlobo ezahlukeneyo zeebhaktheriya. Nangona kunjalo, kufuneka kwenziwe okungakumbi ukuze kuqondwe indlela esebenza ngayo le nto ngaphakathi emizimbeni yethu.
Ukwetyisa ukutya kunye nempilo yamathumbu
Ubusazi na ukuba amathumbu ethu ahlala kwiintsholongwane ezininzi eziluncedo nezilungileyo? Ezi ntsholongwane zibaluleke kakhulu kwimpilo yethu iyonke. I-anyanisi iqulethe into ebizwa ngokuba yi-fructooligosaccharides . Ezi zisebenza njenge -prebiotics . Oko kukuthi, zibonelela ngokutya kweentsholongwane ezilungileyo esiswini sethu. Oku kwenza ukugaya ukutya kube lula kwaye kuphucula impilo yamathumbu.
Khumbula, izifo ezininzi, ukusuka kwisifo seswekile ukuya kuxinzelelo, zinokunxulunyaniswa nokuncipha kwenani leebhaktheriya ezisempilweni emathunjini.
Ingaba iyawomeleza amathambo?
Ewe, itswele linokunceda ekuthinteleni i-osteoporosis, imeko apho amathambo aba mancinci aze aphuke lula. Uphononongo olwenziwe kubafazi ababesondela okanye ababesele bedlulile exesheni lufumanise ukuba abo babesitya itswele yonke imihla babenobunzima obukhulu bamathambo. Oko kuthetha ukuba amathambo abo aqinile.
Ukunceda impilo yentliziyo nokunciphisa umngcipheko westroke
Isizathu sevumba elimnandi kunye nencasa yetswele xa uzisika kungenxa yemichiza yendalo equlethe isalfure. Le michiza inokunciphisa amanqanaba akho e-cholesterol kwaye ithintele ukuqhekeka kwegazi. Oku kunciphisa umngcipheko wesifo sentliziyo kunye nesifo sohlangothi . Ukuze ufumane okuninzi kwezi michiza zesalfure, kungcono ukutya itswele liluhlaza kunokupheka.
Inceda ekulawuleni isifo seswekile
Zombini iikhompawundi ze-quercetin kunye ne-sulfur kwi-anyanisi zikhuthaza ukuveliswa kwe-insulin, nto leyo eyenza i-anyanisi ibe yimifuno elungileyo onokuyongeza ekutyeni kwakho kubantu abanesifo seswekile.
Kukwakho neengxaki zokutya i-anyanisi eluhlaza.
Njengayo yonke enye into, ukutya i-anyanisi kunokuba neengxaki ezithile, ingakumbi xa ityiwa iluhlaza.
- Ukudumba kunye nokuqunjelwa: Ezinye izinto ezikwi-anyanisi zinokuba nzima kwabanye abantu ukuzigaya. Abantu abane-irritable bowel syndrome (IBS) ngokukodwa banokufumana ukungakhululeki esiswini xa besitya i-anyanisi eluhlaza. Ukuba uhlangabezana noku, nciphisa ukutya i-anyanisi eluhlaza.
- Umoya ongcolileyo kunye nevumba lomzimba: Xa iikhompawundi zesalfure kwitswele ziqhekeka emzimbeni, zinokudibana nokubila ukuze zenze ivumba elibi lomzimba. Umoya ongcolileyo nawo uqhelekile.
- Ityhefu yokutya: Kwiimeko ezingaqhelekanga, kuye kwakho iingxelo zosulelo lweentsholongwane ezifana ne -salmonella olusasazeka nge-anyanisi. Nangona kunjalo, oku kunqabile kakhulu. Ukuze uhlale ukhuselekile, gcina i-anyanisi eqoshiweyo efrijini. Ukuba ukrokrela ukuba ityhefu yokutya, bona ugqirha wakho ngoko nangoko okanye uye kwisebe likaxakeka lesibhedlele elikufutshane (ETU).
Uzithintela njani amehlo akho ukuba angankcenkcezi xa usika itswele?
Kuqhelekile ukuba sikhale xa sisika i-anyanisi. Isizathu soku kukuba iikhompawundi zesalfure ezikhutshwa xa sisika i-anyanisi ziqokelelana emoyeni kwaye zisicaphukisa amehlo. Kukho iindlela ezimbalwa ezilula zokunciphisa oku.
- Faka itswele efrijini malunga nemizuzu engama-30 ngaphambi kokuba ulinqumle.
- Sebenzisa imela ebukhali, njengoko ukusika itswele ngemela ebukhali kukhupha iikhemikhali ezingaphezulu.
- Sika okanye ushiye isiphelo seengcambu zetswele siphelele . Kulapho kufumaneka khona uninzi lweekhompawundi zesalfure.
- Sika u-anyanisi kwindawo enomoya ococekileyo kwaye iifestile zivuliwe.
Umyalezo Wokuya Ekhaya
- Itswele alilo nje kuphela i-agent yokunambitha, kodwa likwakukutya okunesondlo okugcwele ii-antioxidants, iivithamini kunye neeminerali.
- Kukho umahluko omncinci kwiimpawu zeentlobo ezahlukeneyo zetswele, ezifana netswele elibomvu, itswele elikhulu, kunye netswele eliluhlaza. Khetha uhlobo olufanela isitya sakho.
- Itswele lineengenelo ezininzi zempilo, ezinje ngokunciphisa umngcipheko womhlaza, ukukhusela impilo yentliziyo, ukulawula isifo seswekile, nokuqinisa amathambo.
- Ukuze ufumane ezinye zeengenelo zempilo (ingakumbi ezo zinxulumene nempilo yentliziyo), kungcono ukutya itswele liluhlaza endaweni yokutya eliphekiweyo.
- Abanye abantu banokuziva bekhathazekile sisisu xa besitya itswele eliluhlaza. Mamela umzimba wakho.
- Qinisekisa ukhuseleko lokutya ngokugcina i-anyanisi eqoshiweyo efrijini rhoqo.
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