U-anyanisi uyingxenye ebalulekile yekhishi lethu. Cabanga ngokwenza i-sambol kakhukhunathi, i-dal chutney, noma i-fish curry ngaphandle kuka-anyanisi. Akunakwenzeka, akunjalo? U-anyanisi ungangeza ukunambitheka nephunga kunoma yisiphi isidlo, ekuseni, emini, noma ebusuku. Kodwa bewazi ukuthi lo-anyanisi omncane awugcini nje ngokunambitha, kodwa futhi uwukudla okuphezulu okunikeza izinzuzo eziningi ezibalulekile empilweni yethu. Namuhla, ake sixoxe ngezimfihlo zempilo ezimangalisayo ezifihliwe kulawa anyanisi.
Ake sifunde kancane ngezinhlobo zika-anyanisi.
Uma siya esitolo, sibona zonke izinhlobo zika-anyanisi, akunjalo? U-anyanisi obomvu, ama-shallot, u-anyanisi omhlophe, ama-leek, nama-scallion konke kungamalungu omndeni ofanayo. Nakuba zonke lezi zinhlobo zinezimfanelo zazo, kunomehluko omncane.
| Uhlobo luka-anyanisi | Ubuchwepheshe kanye nokusetshenziswa |
|---|---|
| U-anyanisi obomvu | Umbala wazo ojulile onsomi-obomvu ubangelwa yizakhi zezitshalo ezibizwa ngokuthi ama-flavonoid . Ziphezulu kakhulu ku- quercetin elwa ne-antioxidant . Azinamakha kakhulu, ngakho-ke ziluhlaza kakhulu kumasaladi, ama-sambal, kanye nama-chili sauces. |
| U-anyanisi omkhulu (ophuzi/onsundu) | Lolu hlobo luka-anyanisi, olubaluleke kakhulu kuma-curry ethu, lunongwe kancane. Kodwa-ke, uma luphekiwe, luthosiwe, noma lufakwe i-caramel, lokhu kunambitheka okunongwe kuyanyamalala bese kuvela ukunambitheka okumnandi. Lokhu kusetshenziswa kakhulu ezitsheni ze-gravies nelayisi. |
| U-anyanisi omhlophe | Lokhu akunambitheki kangako kuno-anyanisi abakhulu futhi kuhle ukukufaka ezitsheni ezingaphekiwe, njenge-salsa. |
| Ama-scallions/u-anyanisi oluhlaza | Lezi zivame ukunqunywa zibe zincane bese zengezwa zingaphekiwe ezitsheni. Zengeza umbala omuhle kanye nokunambitheka okuthambile kuka-anyanisi ezitsheni ezifana nesobho nelayisi elithosiwe. |
Amandla amakhulu empilo ka-anyanisi omncane
Ososayensi bathole ukuthi u-anyanisi unezinzuzo eziningi zempilo. Eziningi zalezi zinzuzo zibangelwa ama -antioxidants aqukethwe kuwo. Kalula nje, ama-antioxidants afana nezivikelo ezivimbela ukulimala kwamangqamuzana emizimbeni yethu.
Kusiza ukunciphisa ingozi yomdlavuza
Ucwaningo lukhombisile ukuthi amakhemikhali aku-anyanisi asiza ekulweni namaseli omdlavuza. Ucwaningo olulodwa luthole ukuthi abantu abadla u-anyanisi njalo banengozi ephansi yokuthola umdlavuza wamathumbu amakhulu, umphimbo, kanye nowesibeletho. Olunye ucwaningo lukhombisile nokuthi anciphisa ingozi yomdlavuza we-prostate kwabesilisa. Ikakhulukazi, i-compound ebizwa ngokuthi i-quercetin, etholakala ku-anyanisi, kukholakala ukuthi iyimbangela enkulu yalezi zimpawu zokulwa nomdlavuza.
Izakhiwo zokubulala amagciwane
Izifundo zaselabhorethri ziqinisekisile ukuthi u-anyanisi unamandla okubulala izinhlobo ezahlukene zamagciwane. Kodwa-ke, kudingeka kutholakale okwengeziwe mayelana nendlela lokhu okusebenza ngayo emizimbeni yethu.
Ukugaya ukudla kanye nempilo yamathumbu
Ubuwazi ukuthi amathumbu ethu ayikhaya lamagciwane amaningi awusizo nakahle? Lawa magciwane abaluleke kakhulu empilweni yethu iyonke. U-anyanisi uqukethe into ebizwa ngokuthi i-fructooligosaccharides . Lawa asebenza njengama -prebiotic . Okusho ukuthi, ahlinzeka ngokudla kwamagciwane amahle esiswini sethu. Lokhu kwenza ukugaya kube lula futhi kuthuthukise impilo yamathumbu.
Khumbula, izimo eziningi zezokwelapha, kusukela kusifo sikashukela kuya ekucindezelekeni, zingahlotshaniswa nokwehla kwenani lamagciwane anempilo emathunjini.
Ingabe kuyawaqinisa amathambo?
Yebo, u-anyanisi ungasiza ekuvimbeleni i-osteoporosis, isimo lapho amathambo eba mancane futhi aphuke kalula. Ucwaningo lwabesifazane ababesondela noma ababedlulile esikhathini sokuya esikhathini luthole ukuthi labo ababedla u-anyanisi nsuku zonke babenobuningi bamathambo obuphezulu. Lokho kusho ukuthi amathambo abo ayenamandla.
Ukuze kutholakale impilo yenhliziyo nokunciphisa ingozi yokushaywa yisifo sohlangothi
Isizathu sephunga elimnandi nokunambitheka kuka-anyanisi uma uwusika kungenxa yamakhemikhali e-organic aqukethe i-sulfur. La makhemikhali anganciphisa amazinga akho e-cholesterol futhi avimbele ukuqhekeka kwegazi. Lokhu kunciphisa ingozi yesifo senhliziyo nesifo sohlangothi . Ukuze uthole okuningi kula makhemikhali e-sulfur, kungcono ukudla u-anyanisi uluhlaza kunokupheka.
Kusiza ukulawula isifo sikashukela
Kokubili i-quercetin kanye ne-sulfur compounds ku-anyanisi kukhuthaza ukukhiqizwa kwe-insulin, okwenza u-anyanisi ube yimifino enhle ongayifaka ekudleni kwakho kubantu abanesifo sikashukela.
Kukhona futhi nokungahambi kahle kokudla u-anyanisi oluhlaza.
Njengakho konke okunye, ukudla u-anyanisi kungaba nezinkinga ezithile, ikakhulukazi uma udliwa uluhlaza.
- Ukuqunjelwa kanye nokuqunjelwa: Amanye amakhemikhali ku-anyanisi angaba nzima kwabanye abantu ukuwagaya. Abantu abane-irritable bowel syndrome (IBS) ikakhulukazi bangase babe nokuphazamiseka kwesisu lapho bedla u-anyanisi oluhlaza. Uma uhlangabezana nalokhu, nciphisa ukudla kwakho u-anyanisi oluhlaza.
- Umoya omubi kanye nephunga lomzimba: Lapho izakhi zesulfure ku-anyanisi ziqhekeka emzimbeni, zingahlangana nomjuluko ukuze kudalwe iphunga lomzimba elingathandeki. Umoya omubi nawo uvamile.
- Ubuthi bokudla: Ezimweni ezingavamile, kube nemibiko yokuthi izifo ezibangelwa amagciwane njenge- salmonella zisakazeka ngo-anyanisi. Kodwa-ke, lokhu akuvamile kakhulu. Ukuze uphephe, gcina u-anyanisi oqoshiwe esiqandisini. Uma usola ukuthi ubuthi bokudla buyingozi, bona udokotela wakho ngokushesha noma uye emnyangweni wezimo eziphuthumayo esibhedlela esiseduze (i-ETU).
Uvimba kanjani amehlo akho ukuthi anganiseli uma usika u-anyanisi?
Kuvamile ukuthi sikhale lapho sisika u-anyanisi. Isizathu salokhu ukuthi izakhi zesibabule ezikhishwa lapho sisika u-anyanisi ziqoqana emoyeni futhi zicasule amehlo ethu. Kunezindlela ezimbalwa ezilula zokunciphisa lokhu.
- Faka u-anyanisi esiqandisini cishe imizuzu engama-30 ngaphambi kokuwusika.
- Sebenzisa ummese obukhali, njengoba u-anyanisi oqoshiwe ngommese obuthuntu ukhipha amakhemikhali engeziwe.
- Sika noma ushiye ingxenye yempande ka-anyanisi iphelele . Yilapho kutholakala khona amakhemikhali amaningi esibabule.
- Sika u-anyanisi endaweni enomoya omuhle namafasitela avuliwe.
Umlayezo Wokuya Nawe Ekhaya
- U-anyanisi awugcini nje ngokuba yinto yokunambitheka, kodwa futhi uwukudla okunomsoco okugcwele ama-antioxidants, amavithamini, kanye namaminerali.
- Kunomehluko omncane ezimfanelweni zezinhlobo ezahlukene zika-anyanisi, njengo-anyanisi obomvu, u-anyanisi omkhulu, no-anyanisi oluhlaza. Khetha uhlobo olufanelana nesitsha sakho.
- U-anyanisi unikeza izinzuzo eziningi zezempilo, njengokunciphisa ingozi yomdlavuza, ukuvikela impilo yenhliziyo, ukulawula isifo sikashukela, nokuqinisa amathambo.
- Ukuze uthole izinzuzo eziningi zempilo (ikakhulukazi lezo ezihlobene nempilo yenhliziyo), kungcono ukudla u-anyanisi uluhlaza kunokupheka.
- Abanye abantu bangase bahlupheke esiswini uma bedla u-anyanisi oluhlaza. Lalela umzimba wakho.
- Qinisekisa ukuphepha kokudla ngokugcina u-anyanisi oqoshiwe esiqandisini njalo.
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