Anyezi: Zoona Zakudya

Mavitamini a Anyezi ndi Mapindu Awo Zaumoyo

Anthu a m'banja la kakombo, anyezi ndi masamba okoma kwambiri, odetsedwa kwambiri, osakhala otsika omwe amagwiritsidwa ntchito pafupifupi chikhalidwe chilichonse monga ndiwo zamasamba kapena zokometsera. Malinga ndi bungwe la anyezi la anyezi, anyezi ndiwo masamba atatu omwe amadya kwambiri ku United States ndipo amakhalapo chaka chonse.

Anyezi amatha kukula kuchokera pansi pa inchi imodzi mpaka mamita 4.5, ndipo mababuwo akhoza kukhala achikasu, ofiira, kapena oyera.

Pali mitundu yambiri ya anyezi yomwe ingagwiritsidwe ntchito pophika. Ngakhale kuti simungakhale kusankha kwanu koyambirira, ena akhoza kudyedwa yaiwisi.

Mitundu yosiyana ndi yotchuka ya Spanish, Vidalia, yachikasu, yoyera, anyezi wofiira, cippolini, ndi ngale, ndipo pali mitundu monga scallions, shallots, ndi leeks. Mbalame zawo zimakhala zokoma-ndipo zimakhala zofewa, zokoma, kapena zonunkhira.

Anyezi ali otsika kwambiri m'thupi komanso mavitamini, omwe ndi bonasi chifukwa pang'ono anyezi amatha kuyenda kutali.

Magawo amodzi a anyezi yaiwisi amakhala ndi makilogalamu 6 okha ndi 1.3 gm ya carbohydrate, kuupanga kukhala ochepa kwambiri kalori ndi pafupifupi zakudya zamagulu.

Mofanana ndi chakudya chilichonse, gawolo lidzakhudza kalori ndi mavitamini. Mwachitsanzo, ngati mukudya gawo lalikulu la anyezi, tilankhule 1/2 chikho chofiira, mutsala pang'ono kudya makilogalamu, makilogalamu 21 ndi magalamu asanu a ma carbohydrate. Izi zimapangitsa kuti anyezi azigwiritsa ntchito kuphika, kuwonjezera kukoma ndi voliyano.

Ubwino Wathanzi wa Anyezi

Anyezi ali ndi vitamini C ndipo ali ndi chromium yabwino kwambiri. Vitamini C ndi ofunikira kukonza maselo, kuphatikiza machiritso. Nkofunikanso pakuwonjezera chitetezo cha mthupi komanso kulimbana ndi ukalamba. Chromium ndi yofunika ndipo imathandiza kuti insulin ichitepo kanthu. Insulini ndiyo hormone yomwe imathandiza kuthetsa shuga m'magazi pomathandiza thupi kugwiritsa ntchito shuga kuti ikhale ndi mphamvu ndi yosungirako.

Anyezi amakhalanso apamwamba mu quercetin , flavonoid yomwe imakhala ndi antioxidant. Kafufuzidwe ka zinyama ndi kufufuza pogwiritsa ntchito miyambo ya selo zapeza kuti quercetin ingathandize kuteteza makankhwala ena mwa kupha maselo a kansa. Zowoneka kuti, maphunzirowa angapangitse kuti zitha kuwathandiza, koma sizipereka umboni wakuti zotsatirazi zingatheke mwa anthu. Maphunziro oyambirira amasonyezanso kuti quercetin ingathandize kuchepetsa chiopsezo cha matenda a mtima.

Kafukufuku wina apeza kuti kusungunula kwa anyezi kungathandize kuchepetsa matenda ena, monga zilonda zam'mimba pozembera mankhwala osakaniza komanso kupewa chiwopsezo cha tizilombo toyambitsa chilonda, Heliobacter pylori. Komabe, nthano ya kuika anyezi m'chipinda choletsa kutentha kapena chimfine si zoona.

Mafunso Amodzi Okhudza Anyezi

N'chifukwa chiyani kudula anyezi kumandichititsa kulira?

Anyezi akhoza kukwiyitsa maso chifukwa cha sulfuric acid, yomwe imatulutsidwa ndi kumasulidwa panthawi yokonza. Mukadula anyezi mumaphwanya maselo, kumasula zomwe zili mkati. Mavitamini omwe amakhala osiyana ndi sulfenic acid kuti apange propanethiol S-oxide, sulfure compound yomwe imakwera mmwamba kumaso anu, kuwapsereza ndi kuwononga. Pofuna kuchepetsa kukwiya, yesetsani kuvala magogolo kapena kuwotcha anyezi musanayambe kupaka.

Kodi kudya anyezi kungandipangitse?

Anyezi ali ndi mankhwala osakaniza omwe angapangidwe m'magazi a magazi akamadya komanso atathawa kuti asatuluke. Choncho, anthu ena akhoza "kununkhira ngati anyezi" atatha kudya.

Anyezi nthawi zina amapuma mpweya wanu, makamaka anyezi yaiwisi. Kuti muchotse mpweya wa anyezi, yesetsani kudya parsley.

Kodi mphete zowonjezera zili ndi zingati?

Maonekedwe a zakudya a ma anyezi amasiyanasiyana malinga ndi kukula kwa mphete ya anyezi ndi kuchuluka kwake. Pofuna kupereka chingwe choyambirira, kanyumba kakang'ono kakang'ono ka odyetserako chakudya chimakhala pafupifupi: makilogalamu 320, mafuta a magalamu 16, magalamu 41 magalamu, 840 mg wa sodium, ndi 3 magalamu a mapuloteni.

Kusaka ndi Kusunga Anyezi

Sankhani anyezi omwe alibe kudulidwa, kuzunzika, kapena zofooka. Mukamagula peeled anyezi yonse, sankhani omwe ali ndi wosanjikiza omwe samawoneka kuti akusungunuka. Ngati mukugula mwatsopano, musadule anyezi, onetsetsani kuti muwagwiritse ntchito tsiku lisanafike.

Anyezi akhoza kusungidwa kwa nthawi ndithu ngati akusungidwa bwino. Sungani mababu anyezi owuma m'malo ozizira, owuma, amdima komanso kuthamanga kwa mpweya. Musati muwasunge mu pulasitiki, chifukwa kusowa mpweya wabwino kumachepetsa moyo wawo wosungirako.

Refrigerate anyezi lonse pamene mukuyesera kuwonjezera moyo wa alumali wa mitundu yokoma kapena yofatsa. Akhazikitseni pamalo otsika kwambiri chifukwa choyenera kukhala owuma.

Ngati mutadula anyezi anu osakonzekera kuzigwiritsa ntchito, sungani mu chidebe chosindikizidwa kwa masiku asanu ndi awiri. Katemera odulidwa ayenera kusungidwa pa firiji ndikugwiritsidwa ntchito tsiku lisanafike.

Zakudya monga scallions ndi leeks ziyenera kusungidwa mu firiji.

Njira Zabwino Zokonzekera Anyezi

Pali njira zambiri zomwe mungagwiritsire ntchito anyezi. Muzigwiritsa ntchito anyezi kuti muzitsuka msuzi, mchere, chili, kapena supu. Zakudya zamasangweji zam'mwamba, wraps, kapena burgers ndi magawo a anyezi kapena asungunutseni anyezi ofiira, odzola, kapena osungunuka ndi kuziika mu saladi, mbale, kapena mazira.

Pofuna kupewa kutentha kwambiri anyezi anu kapena kudya mphete zanyezi, kukulitsa anyezi, ndi zina zotero monga zakudya izi zili ndi mafuta ambiri, mafuta a sodium, ndi osawononga.

Maphikidwe Ndi Anyezi

Pangani anyezi ena monga kuwonjezera pa zakudya zanu kapena kuzidyetsa zakuda. Yesani iwo kuti adye chakudya chamadzulo, chamasana, chotukuka kapena chakudya chamadzulo.

• Green Bean Casserole Ndi Mapulogalamu a anyezi
• Mmene Mungapangire "Zophika" Zowonjezera Zowonongeka
• Gwiritsani ntchito anyezi monga Low-Cal Burger Topper
• Flavorful Cincinnati Chili
• Nkhokwe yotchedwa Ropa Vieja (Ng'ombe, Tsabola, ndi anyezi)

> Zotsatira:

> Galeone C, Pelucchi C, Levi F, Negri E, Franceschi S, Talamini R, Giacosa A, La Vecchia C. Anyezi ndi adyo amagwiritsa ntchito khansa yaumunthu. Am J Clin Nutr. 2006 Nov; 84 (5): 1027-32.

> American Cancer Society. Quercetin.

> Association ya anyezi a National. Kusankha, Kudula, Kukonzekera, ndi Kusungunula Anyezi.