Ukudla
I-Back Clinic Diets. Isamba sokudla okudliwe yinoma iyiphi into ephilayo. Igama elithi ukudla liwukusebenzisa ukudla okuthile okunomsoco kwezempilo noma ukulawula isisindo. Ukudla kunikeza abantu amandla adingekayo kanye nezakhamzimba ukuze babe nempilo. Ngokudla ukudla okunempilo okuhlukahlukene, okuhlanganisa imifino esezingeni elihle, izithelo, imikhiqizo yokusanhlamvu, nenyama engenamafutha, umzimba ungakwazi ukuzigcwalisa ngamaprotheni abalulekile, amacarbohydrates, amafutha, amavithamini namaminerali ukuze usebenze ngempumelelo.
Ukudla okunempilo kungenye yezinto ezinhle kakhulu zokuvikela nokulawula izinkinga ezahlukahlukene zempilo, okungukuthi, izinhlobo zomdlavuza, isifo senhliziyo, umfutho wegazi ophakeme, kanye nesifo sikashukela sohlobo 2. UDkt Alex Jimenez unikeza izibonelo zokudla okunomsoco futhi uchaza ukubaluleka kokudla okunomsoco kulo lonke lolu chungechunge lwezihloko. Ukwengeza, uDkt Jimenez ugcizelela ukuthi ukudla okufanele okuhlangene nokusebenza ngokomzimba kungasiza kanjani abantu ukuba bafinyelele futhi balondoloze isisindo esinempilo, banciphise ingozi yokuthuthukisa izifo ezingapheli njengesifo senhliziyo, futhi ekugcineni bakhuthaze impilo yonke nokuphila kahle.
by UDkt Alex Jimenez Ukudla , Nutrition
Ingabe ukwazi usayizi wokuphakela kusiza ukunciphisa ushukela nama-calories kubantu abajabulela ukudla izithelo ezomisiwe?
Izithelo Ezomile
Izithelo ezomisiwe, njengama-cranberries, izinsuku, omisiwe, nama-prunes, zinhle ngoba zihlala isikhathi eside futhi ziyimithombo enempilo ye-fiber, amaminerali, namavithamini. Kodwa-ke, izithelo ezomisiwe ziqukethe ushukela kanye nama-calories amaningi ngokukhonza ngakunye ngoba zilahlekelwa ivolumu lapho ziphelelwe amanzi, okuvumela ukuthi kudliwe okuningi. Yingakho usayizi wokuphakela kubalulekile ukuqinisekisa ukuthi umuntu akadli kakhulu.
Usayizi Wokukhonza
Izithelo zomiswa kuma-dehydrators noma zishiywe elangeni ukuze zikhiphe amanzi ngokwemvelo. Asuke eselungile uma amanzi amaningi esenyamalele. Ukulahlekelwa kwamanzi kunciphisa ubukhulu bawo bomzimba, okuvumela abantu ukuba badle kakhulu, bakhulise ushukela kanye nekhalori. Isibonelo, cishe amagilebhisi angama-30 alingana enkomishini yokulinganisa eyodwa, kodwa amagilebhisi omisiwe angama-250 angagcwalisa inkomishi eyodwa uma ephelelwe amanzi. Ulwazi lokudla okunempilo kwezithelo ezintsha nezomisiwe.
Sugar
Amagilebhisi ayishumi anama-calories angu-34 kanye namagremu angu-7.5 kashukela. (I-FoodData Central. Umnyango Wezolimo wase-US. 2018 )
Izithelo zomvini ezingamashumi amathathu zinama-calories angu-47 futhi ngaphansi kwamagremu angu-10 kashukela.
Okuqukethwe ushukela wemvelo wamagilebhisi kuyehluka, ngakho-ke izinhlobo ezahlukene zingaba ngaphansi kokuhlolwa komsoco.
Ezinye izithelo, njengama-cranberries, zingaba yi-tart kakhulu, ngakho-ke ushukela noma amajusi wezithelo zengezwa ngesikhathi somiswa.
Izindlela Zokusebenzisa
Izithelo ezintsha zingase zibe phezulu kumavithamini athile, kodwa okuqukethwe kwamaminerali kanye ne-fiber kugcinwa ngesikhathi somiswa. Izithelo ezomisiwe zinemisebenzi eminingi futhi zingenziwa ingxenye yokudla okunempilo, okunokulinganisela okungahlanganisa:
I-Trail Mix
Hlanganisa izithelo ezomisiwe, amantongomane, nembewu.Gada usayizi wengxenye.
oatmeal
Gcoba kancane i-oatmeal ngokuphakwa okuncane kwezithelo ezomisiwe ukuze uthole isidlo sasekuseni esinenhliziyo nesinempilo.
Amasaladi
Gcoba imifino emnyama, enamaqabunga, izingcezu ze-apula ezintsha, ama-cranberries omisiwe noma omisiwe, noshizi.
Inkambo Eyinhloko
Sebenzisa izithelo ezomisiwe njengesithako ekufakweni okumnandi.
Ama-Protein Bar Substitutes
Ama-raisin, amajikijolo omisiwe, ama-apula chips, namabhilikosi omisiwe afanelekile futhi ahlala isikhathi eside kunesithelo esisha, okuwenza aphelele lapho ama-protein bars engatholakali.
Ku-Injury Medical Chiropractic kanye ne-Functional Medicine Clinic, izindawo zethu zokuzijwayeza zihlanganisa Wellness & Nutrition, Pain Chronic, Ukulimala Komuntu, Ukunakekelwa Kwezingozi Ezizenzakalelayo, Ukulimala Komsebenzi, Ukulimala Emuva, Ubuhlungu Obuphansi, Ubuhlungu Bentamo, Ikhanda Lekhanda Le-Migraine, Ukulimala Kwezemidlalo, I-Sciatica Enzima, I-Scoliosis, i-Complex Herniated Discs, i-Fibromyalgia, Ubuhlungu obungapheli, Ukulimala Okuyinkimbinkimbi, Ukulawulwa Kwengcindezi, Ukwelashwa Kwemithi Esebenzayo, kanye nezinqubo zokunakekelwa kwe-in-scope. Sigxila kulokho okukusebenzelayo ukuze ufinyelele imigomo yokuthuthukisa nokudala umzimba othuthukisiwe ngezindlela zocwaningo nezinhlelo zempilo ephelele.
Ithonya Lomuthi Osebenzayo Ngaphandle Kwamajoyinti
VIDEO
Okubhekwayo
I-FoodData Central. Umnyango Wezolimo wase-US. (2017). Omisiwe. Kubuyiswe kusuka fdc.nal.usda.gov/fdc-app.html#/food-details/530717/nutrients
I-FoodData Central. Umnyango Wezolimo wase-US. (2018). Amagilebhisi, uhlobo lwaseMelika (isikhumba esishelelayo), eluhlaza. Kubuyiswe kusuka fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients
I-FoodData Central. Umnyango Wezolimo wase-US. (2018). Amagilebhisi, abomvu noma aluhlaza (uhlobo lwaseYurophu, njengembewu ye-Thompson), eluhlaza. Kubuyiswe kusuka fdc.nal.usda.gov/fdc-app.html#/food-details/174683/nutrients
by UDkt Alex Jimenez Ukudla , Nutrition
Kubantu abasebenzisa indlela yokudla ene-carbohydrate ephansi noma abafuna ukuzama enye ifulawa, ingabe ukufaka ufulawa we-alimondi kungabasiza ohambweni lwabo lwempilo?
Ufulawa Wama-alimondi
Ufulawa we-alimondi nokudla kwe-alimondi kungenye yezindlela ezingenayo i-gluten esikhundleni semikhiqizo kakolweni kwezinye izindlela zokupheka. Enziwa ngokugaya ama-alimondi futhi angathengwa elungiselelwe noma enziwe ekhaya ngomshini wokugaya ukudla noma ngomshini wokugaya. Ufulawa uphakeme ngamaprotheni futhi uphansi ngesitashi kunomunye ufulawa ongenalo i-gluten.
Ufulawa we-almond kanye nesidlo se-almond
Ufulawa wenziwa ngama-alimondi a-blanched, okusho ukuthi isikhumba sisusiwe. Isidlo se-almond senziwa ngama-alimondi aphelele noma a-blanched. Ukuvumelana kwakho kokubili kufana nokudla kommbila kunofulawa kakolweni. Ngokuvamile zingasetshenziswa ngokushintshana, nakuba ukusebenzisa ufulawa o-blanched kuzoveza umphumela ocwengekile, onganazinhlamvu. Ufulawa we-alimondi ocolekile ulungele ukubhaka amakhekhe kodwa kunzima ukuwenza ekhaya. Ingatholakala ezitolo zegrosa noma i-odwe ku-inthanethi.
Amakhalori kanye nama-carbohydrate
Inkomishi enguhhafu kafulawa olungiselelwe ukuthengiswa iqukethe cishe:
12 amagremu wengqikithi yama-carbohydrate
6 amagremu wefayibha
I-12 amagremu wamaprotheni
24 amagremu amafutha
280 kcal (I-USDA FoodData Central. 2019 )
Inkomba ye-glycemic kafulawa we-alimondi ingaphansi koku-1, okusho ukuthi kufanele ibe nomthelela omncane ekukhuphuleni amazinga kashukela egazini.
Inkomba ephezulu ye-glycemic kafulawa kakolweni ngama-71, kanti ufulawa werayisi ungama-98.
Ukusebenzisa i-Almond Flour
Kunconywa ukwenza i-gluten-free ngokushesha isinkwa izindlela zokupheka, njenge-gluten-free:
Muffin
Isinkwa sethanga
Amapancake
Ezinye zokupheka zekhekhe
Abantu ngabanye bayatuswa ukuthi baqale ngeresiphi esivele iguqulelwe kufulawa we-alimondi bese bezenzela eyabo. Inkomishi kafulawa kakolweni inesisindo esingama-ounces angu-3, kanti inkomishi kafulawa we-alimondi inesisindo esingama-ounces angu-4. Lokhu kuzokwenza umehluko omkhulu ezimpahleni ezibhakiwe. Ufulawa unenzuzo yokwengeza izakhamzimba ekudleni.
Isidlo Se-Almond
Isidlo se-alimondi singaphekwa njenge-polenta noma ama-grits afana nezimfanzi nama-grits.
Amakhukhi angenziwa angabi ne-gluten ngesidlo se-almond.
Amabhisikidi okudla kwe-almond angenziwa, kodwa naka iresiphi.
Ukudla kwe-alimondi kungasetshenziselwa ukwenza izinhlanzi zesinkwa nokunye ukudla okuthosiwe, kodwa kufanele kunakekelwe ukuze kungashi.
Isidlo se-alimondi asinconywa ngezinkwa ezidinga inhlama yangempela enesakhiwo se-gluten esithuthukisiwe, njengofulawa kakolweni.
Kudingeka amaqanda engeziwe uma ubhakwa ngesidlo se-alimondi ukuze unikeze isakhiwo se-gluten kufulawa.
Ukujwayela amaresiphi esikhundleni sokudla kwe-alimondi esikhundleni sikafulawa kakolweni kungaba inselele edinga ukuzama okuningi namaphutha.
Ukuzwela
Ama-alimondi ayintongomane yesihlahla, enye yezinto eziyisishiyagalombili ezivame ukungezwani nokudla. (I-Anaphylaxis e-UK. 2023 ) Nakuba amantongomane engewona amantongomane esihlahla, amaningi angezwani namantongomane nawo angaba nokungezwani ne-alimondi.
Ukwenza Okwakho
Ingenziwa nge-blender noma iprosesa yokudla.
Kufanele kuqikelelwe ukuthi ungagayi isikhathi eside, kungenjalo uzoba ibhotela le-alimondi, elingasetshenziswa futhi.
Engeza kancane ngesikhathi futhi ushaye kuze kube yilapho kugaywe ekudleni.
Gcina ufulawa ongasetshenzisiwe ngokushesha esiqandisini noma efrijini ngoba uzohamba ngokushesha uma ushiywe ngaphandle.
Ama-alimondi azinzile eshalofini, futhi ufulawa we-alimondi awunjalo, ngakho-ke kunconywa ukuthi ugaye kuphela okudingekayo ku-recipe.
Isitolo Sithengiwe
Izitolo eziningi zokudla kwezempilo zithengisa ufulawa we-alimondi, kanti nezitolo ezinkulu eziningi ziyawugcina njengoba usuwumkhiqizo odumile ongenawo ama-gluten. Ufulawa opakishiwe kanye nokudla nakho kuzokonakala ngemva kokuvulwa futhi kufanele kugcinwe esiqandisini noma efrijini ngemva kokuvulwa.
Imithi Edidiyelwe
VIDEO
Okubhekwayo
I-USDA FoodData Central. (2019). Ufulawa we-almond. Kubuyiswe kusuka fdc.nal.usda.gov/fdc-app.html#/food-details/603980/nutrients
I-Anaphylaxis e-UK. (2023). Ama-Allergy Factssheets (I-Anaphylaxis UK Ikusasa eliqhakazile labantu abane-allergies ebucayi, Indaba. www.anaphylaxis.org.uk/factsheets/
Atkinson, FS, Brand-Miller, JC, Foster-Powell, K., Buyken, AE, & Goletzke, J. (2021). Amathebula amazwe ngamazwe enkomba ye-glycemic kanye namanani womthwalo we-glycemic 2021: ukubuyekezwa okuhlelekile. Ijenali yaseMelika yokudla okunempilo, 114(5), 1625-1632. doi.org/10.1093/ajcn/nqab233
by UDkt Alex Jimenez Ukudla , Impilo
Ingabe ukusebenzisa esikhundleni seqanda noma ukumiselela kungaphephile kubantu abanokungezwani neqanda?
Okushintshiwe kanye Nokumiselela
Abantu akufanele bacabange ukuthi kokubili kuphephile ngaphandle uma befunda ngokucophelela ilebula.
Izithako zamaqanda zingaqukatha amaqanda.
Imikhiqizo yokubuyisela amaqanda ingase ingabi namaqanda.
Funa i ezinye izindlela okubhalwe ukuthi i-vegan noma i-egg-free ukuqinisekisa ukuthi ayikho.
Ama-substitutes angase Aqukathe Amaqanda
Uketshezi esikhundleni samaqanda esitolo segilosa kwenziwa ngamaqanda. Okulandelayo konke kuqukethe amaqanda futhi akuphephile kubantu abane-allergies yamaqanda:
Izithako zamaqanda eziwuketshezi ezijwayelekile emakhathoni
Ama-Egg Beaters
Imikhiqizo emhlophe yeqanda
Ukushintshwa Kuyizindlela Ezihlukile Eziphephile
Imikhiqizo yokushintsha ekhethekile engenawo amaqanda iyatholakala.
Zibhalwe ukuthi zingabambela iqanda le-vegan.
Ngokuvamile zithengiswa ngesimo esiyimpuphu.
Ziwusizo ekubhakeni.
Angeke zisetshenziswe esikhundleni samaqanda ekudleni okufana ne-quiche.
Ukushintshwa Kwezentengiselwano Okungenamaqanda
Ngaso sonke isikhathi hlola izithako ezikulebula ngaphambi kokuthenga umkhiqizo odayisiwe esikhundleni noma oshintshwayo ukuze uqiniseke ukuthi umahhala ngokuphelele.
Le mikhiqizo ingase futhi iqukathe isoya, ubisi, noma okunye ukudla okungezwani nokudla.
I-Vegan - ayinayo imikhiqizo yezilwane, ehlanganisa amaqanda nobisi.
I-Vegetarian - ingase ibe namaqanda njengoba engeyona inyama kodwa umkhiqizo wesilwane.
Ukungazi Ngokudla Okunamaqanda
Hlala uqaphela amaqanda afihlwe kweminye imikhiqizo yokudla, njengamakhekhe, izinkwa, amakhekhe, ama-noodle, ama-crackers, nama-cereal.
I-federal Food Allergen Labeling and Consumer Protection Act idinga ukuthi yonke imikhiqizo yokudla epakishiwe equkethe amaqanda njengesithako. kufanele abhale igama elithi iqanda kulebula . (I-US Food & Drug Administration. 2022 )
Ezinye izithako ezikhombisa amaqanda asemkhiqizweni zihlanganisa:
I-Albumin
I-Globulin
I-Lysozyme
Lecithin
Livetin
I-Vitellin
Izithako eziqala nge-ova noma i-ovo.
Izimpawu Zokungezwani Nomzimba
Izimpawu zingabandakanya: (U-John W. Tan, u-Preeti Joshi 2014 )
Ukusabela kwesikhumba - ukuqubuka, ukuqubuka, noma i-eczema.
I-Allergic conjunctivitis – amehlo alumelayo, abomvu, anamanzi.
I-Angioedema - ukuvuvukala kwezindebe, ulimi noma ubuso.
Izimpawu zendlela yomoya - ukuhefuzela, ukukhwehlela, noma ikhala eligelezayo.
Izimpawu ze-gastrointestinal - isicanucanu, ubuhlungu besisu, isifo sohudo noma ukuhlanza.
Ukusabela okunamandla - okufana ne-anaphylaxis, kungabangela ukwehluleka kwesistimu yezitho eziningi.
I-Anaphylaxis iyisimo esiphuthumayo futhi idinga ukwelashwa ngokushesha.
Umhlahlandlela Wokungezwani nokudla, i-Hypersensitivity kanye nokungabekezelelani
VIDEO
Okubhekwayo
I-US Food & Drug Administration. (2022). I-Food Allergen Labeling and Consumer Protection Act (FALCPA). Kubuyiswe kusuka www.fda.gov/food/food-allergensgluten-free-guidance-documents-regulatory-information/food-allergen-labeling-and-consumer-protection-act-2004-falcpa
Tan, JW, & Joshi, P. (2014). Ukungezwani neqanda: isibuyekezo. Ijenali yezifo zezingane kanye nempilo yengane, 50(1), 11–15. doi.org/10.1111/jpc.12408
by UDkt Alex Jimenez Ukudla , supplements
"Kubantu abanobunzima bokuthola izithelo nemifino eminingi, ingabe ukufaka izithako zempushana eziluhlaza kungakhuphula amazinga okudla okunomsoco ukuze kube nokudla okunomsoco?"
Izithasiselo Zempushana Eluhlaza
Ukuhlangabezana nezidingo zomsoco zansuku zonke ngokudla okuphelele, okungacutshunguliwe akukwazi ukuhlangabezwa njalo lapho ukufinyelela kunqunyelwe noma ngenxa yezinye izizathu. Isengezo sempushana esiluhlaza siyindlela enhle yokugcwalisa izikhala. Izithako ze-powder eziluhlaza ziyisengezo sansuku zonke esiza ekwandiseni i-vitamin, amaminerali, kanye ne-fiber etholakalayo futhi sithuthukise impilo yonke. Izimpushana eziluhlaza kulula ukuzixuba emanzini nesiphuzo esiyintandokazi noma i-smoothie noma ubhake zibe iresiphi. Bangasiza:
Ukwandisa amandla
Yondla amasosha omzimba
Thuthukisa ukugaya
Thuthukisa ukucaca kwengqondo
Faka isandla emazingeni kashukela egazi anempilo
Yehlisa ingozi yesifo esingelapheki
Thuthukisa ukusebenza kahle kwesibindi nezinso
Bayini?
Izithako ze-powder eziluhlaza ziyizinhlobo zamavithamini, amaminerali, i-fiber, ama-antioxidants, ama-phytochemicals, nezinye izinhlanganisela ze-bioactive.
Asuselwa ezithelweni, imifino, amakhambi, kanye nolwelwe ukuhlanganisa izithako zibe isengezo esikahle. (U-Giulia Lorenzoni et al., 2019 )
Amakhemikhali
Ngenxa yokuthi ama-powder amaningi aluhlaza ahlanganisa inhlanganisela yezithako, ukuminyana kwezakhi kuphezulu. Izithako zempuphu eluhlaza zingabhekwa njengomkhiqizo wamavithamini namaminerali. Ngokuvamile aqukethe:
Amavithamini A, C, no-K
Iron
magnesium
Calcium
Antioxidants
Ukudla okunconyiwe kwansuku zonke kwamavithamini namaminerali kungaba usizo kubantu abangakwazi ukukhiqiza noma abafuna ukwengeza ekudleni kwabo ngemisoco eyengeziwe.
Energy
Amakhemikhali e-phytochemicals atholakala ezithelweni nemifino aboniswe ukuthuthukisa amazinga wamandla. Izifundo ngemiphumela yazo ekusebenzeni ngokomzimba nokukhuthazela kuye kwaholela emiphumeleni emihle. Abacwaningi bathola ukuthi ama-phytonutrients afana nalawo ama-powders aluhlaza asize ukukhulisa amandla, ukuthuthukisa ukushesha, ukunciphisa umbono wokukhathala, ukuthuthukisa inkumbulo, nokunciphisa isikhathi sokutakula. (U-Nicolas Monjotin et al., 2022 )
Impilo Yokudla
Izimpushana eziluhlaza zicebile ngefayibha encibilikayo nengancibiliki, enomthelela ekuzizweni ugcwele futhi wanelisekile ngemva kokudla futhi ibalulekile ekugayeni ukudla okunempilo kanye nokukhipha amathumbu okuvamile. Ukudla ukudla okunothe nge-fiber kuhlotshaniswa nokulawula ushukela wegazi okulungile kanye nokuhlukahluka kwe-gut microbiota. Lezi zici zibalulekile ekugcineni isisindo somzimba esinempilo kanye nokunciphisa ingozi yesifo esingelapheki, isibonelo, uhlobo lwesifo sikashukela sohlobo 2. (UThomas M. Barber et al., 2020 ) Amakhemikhali e-Phytochemicals, kuhlanganise nama-flavonoid, aboniswe ukuthi anemiphumela yokwelapha kugesi, ukuqunjelwa, ukuqunjelwa, kanye nesifo sohudo esihambisana ne-IBS. Amanye ama-phytonutrients aboniswe ukunciphisa izimpawu ezithile ze-ulcerative colitis. (U-Nicolas Monjotin et al., 2022 )
Umsebenzi Wesistimu Yamasosha omzimba
Izithako ze-powder eluhlaza ezingeziwe zibonise amandla okugcina amasosha omzimba anempilo futhi anciphise ukuvuvukala ngokuqukethwe kwawo kwe-antioxidant. Izimpushana eziluhlaza eziqukethe ukhula lwasolwandle noma ulwelwe zicebile ku-phytochemical kanye ne-poly-unsaturated fatty acids ezinezakhiwo ze-antioxidant zokunciphisa ukuvuvukala nokuvimbela ukulimala kwe-oxidative kumaseli. (Agnieszka Jaworowska, Aliza Murtaza 2022 ) Ukuhlolwa okungahleliwe kwathola ukuthi isithelo, amajikijolo, kanye nemifino ye-powder concentrate blend yehlisa i-oxidation nokunciphisa ukuvuvukala, okubangelwa amakhemikhali e-phytochemicals atholakala ezithelweni nemifino.(U-Manfred Lamprecht et al., 2013 )
Ukuxoshwa
Isibindi nezinso yizitho eziyinhloko zokuqeda ubuthi obungokwemvelo. Isibindi sisiza umzimba ukuba umunce umsoco ekudleni okudliwe futhi sikhiphe udoti nobuthi ngezinso. (Umtapo Wezincwadi Kazwelonke Wezokwelapha. 2016 ) Izitshalo zigcwele ama-antioxidants kanye nama-phytochemicals avikela isibindi nezinso emonakalweni wamahhala we-radical kanye nokucindezeleka okwenziwe nge-oxidative. (U-Yong-Song Guan et al., 2015 ) Izithako zempushana eziluhlaza zenziwe ngalezi zitshalo. Uma uphuza izimpushana eziluhlaza, umthamo owuketshezi ukhuphuka ngokwemvelo njengoba ukunikezwa okujwayelekile kwempushana eluhlaza kuhlanganiswa nama-ounces angu-8 kuya kwangu-12 amanzi.
Kungakhathaliseki ukuthi ixutshwe, ihlanganisiwe, noma yenziwe ukunyakaziswa, imifino eyimpushana iyindlela elula nephumelelayo yokuthola umthamo wansuku zonke wama-antioxidants, amavithamini, amaminerali, nezinye imisoco.
I-Healing Diet: Ukulwa Nokuvuvukala, Yamukela Impilo Enempilo
VIDEO
Okubhekwayo
Lorenzoni, G., Minto, C., Vecchio, MG, Zec, S., Paolin, I., Lamprecht, M., Metroni, L., & Gregori, D. (2019). Isengezo Sokugxilwa Kwezithelo Nemifino kanye Nempilo Yenhliziyo: Ukubuyekezwa Okuhlelekile Okuvela Kumbono Wezempilo Yomphakathi. Ijenali yemithi yomtholampilo, 8(11), 1914. doi.org/10.3390/jcm8111914
U-Monjotin, N., Amiot, MJ, Fleurentin, J., Morel, JM, & Raynal, S. (2022). Ubufakazi Bomtholampilo Bezinzuzo Ze-Phytonutrients Ekunakekelweni Kwezempilo Kwabantu. Izakhamzimba, 14(9), 1712. doi.org/10.3390/nu14091712
I-Barber, TM, Kabisch, S., Pfeiffer, AFH, & Weickert, MO (2020). Izinzuzo Zezempilo Ze-Dietary Fibre. Izakhamzimba, 12(10), 3209. doi.org/10.3390/nu12103209
Jaworowska, A., & Murtaza, A. (2022). I-Seaweed Derived Lipids Iwumenzeli Onamandla Wokulwa Nokuvuvukala: Ukubuyekezwa. Ijenali yamazwe ngamazwe yocwaningo lwezemvelo kanye nempilo yomphakathi, 20(1), 730. doi.org/10.3390/ijerph20010730
Lamprecht, M., Obermayer, G., Steinbauer, K., Cvirn, G., Hofmann, L., Ledinski, G., Greilberger, JF, & Hallstroem, S. (2013). Ukwengeza nge-powder juice concentrate nokuzivocavoca kunciphisa i-oxidation nokuvuvukala, futhi kuthuthukisa i-microcirculation kwabesifazane abakhuluphele: idatha yesilingo elawulwa ngokungahleliwe. Ijenali yaseBrithani yokudla okunomsoco, 110(9), 1685-1695. doi.org/10.1017/S0007114513001001
InformedHealth.org [I-inthanethi]. E-Cologne, eJalimane: Isikhungo Sekhwalithi Nempumelelo Ekunakekelweni Kwezempilo (IQWiG); 2006-. Sisebenza kanjani isibindi? 2009 Sep 17 [Kubuyekezwe 2016 Aug 22]. Itholakala ku: www.ncbi.nlm.nih.gov/books/NBK279393/
U-Guan, YS, He, Q., & Ahmad Al-Shatouri, M. (2015). Ukwelapha Okuhambisanayo Nezinye Zezifo Zesibindi 2014. Imithi ehambisanayo esekelwe ebufakazini nehlukile : eCAM, 2015, 476431. doi.org/10.1155/2015/476431
by UDkt Alex Jimenez Ukudla , Nutrition
Kubantu abafuna ukudla okulula okunempilo okusheshayo, ingabe ukwengeza imbewu kabhekilanga ekudleni komuntu kunganikeza izinzuzo zezempilo?
Imbewu ye-sunflower
Imbewu kabhekilanga iyisithelo sesitshalo sikabhekilanga. Kutholakale ukuthi aqukethe ama-antioxidants, amavithamini, namaminerali, angasiza ekugcineni impilo yamasosha omzimba, impilo yenhliziyo, nokunye. Ukuhlala ubambe idlanzana njengesnakhi noma ukwengeza kumasaladi, i-oatmeal, izimpahla ezibhakwayo, isaladi ye-tuna, i-pasta, kanye nemifino yemifino kungasiza ukwandisa amazinga wamandla, ukunciphisa ukuvuvukala, nokusekela impilo yomzimba jikelele.
Izinzuzo
Imbewu kabhekilanga inenzuzo emisebenzini ehlukahlukene yomzimba futhi ivikela ezimeni ezithile zempilo ezingamahlalakhona. Bangasiza ngokulandelayo: (Bartholomew Saanu Adeleke, Olubukola Oluranti Babalola. 2020 ) (Ancuţa Petraru, Florin Ursachi, Sonia Amariei. 2021 )
Ukuvuvukala
Inani eliphakeme le-vitamin E lembewu, elihlanganiswe nama-flavonoid nezinhlanganisela ezihlukahlukene zezitshalo, kungasiza ekunciphiseni ukuvuvukala.
Ucwaningo lubonisa ukuthi ukudla imbewu okungenani kahlanu ngesonto kungase kunciphise ukuvuvukala futhi kwehlise amathuba okuba nezifo ezithile. (U-Rui Jiang et al., 2006 )
Heart Health
Anamafutha amaningi anempilo, njengamafutha e-polyunsaturated kanye namafutha e-monounsaturated.
Ama-sterol ezitshalo, noma ama-compounds emvelo embewu kabhekilanga, anconywa ngezakhiwo zawo zokwehlisa i-cholesterol. (I-University of Wisconsin Health. 2023 )
Idatha ibonisa ukusetshenziswa kukabhekilanga nezinye imbewu kungehlisa izinga lesifo senhliziyo, umfutho wegazi ophakeme, kanye ne-cholesterol ephezulu.
Energy
Imbewu iqukethe uvithamini B, i-selenium, namaprotheni, angasiza ukuqinisa umzimba usuku lonke.
Lezi zakhi zomsoco zisekela ukujikeleza kwegazi, ukulethwa komoyampilo, kanye nokuguqulwa kokudla kube amandla.
Ukusekelwa kohlelo lwe-Immune System
Imbewu kabhekilanga iqukethe amaminerali kanye nezakhamzimba ezifana ne-zinc ne-selenium esiza ikhono lemvelo lokuzivikela kuma-virus namagciwane.
Lezi zimbiwa zihumusha zibe izinzuzo ezifana ukugcinwa kwamangqamuzana omzimba omzimba, ukunciphisa ukuvuvukala, ukuvikelwa kokutheleleka, nokwanda okuphelele kokugoma .
Nutrition
Abantu akudingeki badle imbewu ye-sunflower eningi ukuze bathole izinzuzo zokudla okunomsoco. Ngaphakathi kunengxube ehlanganiswe kahle yamafutha anempilo, ama-antioxidants, nezinye izakhi. Ngaphakathi kwengxenye ye-ounce yezinhlamvu zikabhekilanga ezigazingiwe/ngaphandle kukasawoti: (Umnyango Wezolimo wase-US. 2018 )
Amakholori - 165
Ama-carbohydrate - 7 g
I-fiber - 3 g
Ushukela - 1 amagremu
Amaprotheni - 5.5 amagremu
Amafutha aphelele - 14 amagremu
I-sodium - 1 milligrams
Insimbi - 1 milligram
Vitamin E - 7.5 milligrams
I-Zinc - 1.5 milligrams
I-Folate - 67 micrograms
Health Female
Uma kuziwa empilweni yokuzala yabesifazane, kunezici imbewu ezingase zikwazi ukusiza ukusekela.
Inani elicebile lembewu ye-vitamin E, i-folate, i-phosphorus, namafutha anempilo abalulekile ekukhuleni kwengane nempilo kamama.
Ngaphezu kwalokho, i-phytochemicals yembewu ingasekela ukugaya kanye nesimiso somzimba sokuzivikela, esingaba nenzuzo ngesikhathi sokukhulelwa. (I-National Institutes of Health Office of Dietary Supplements. 2021 )
Impilo Yamadoda
Imbewu kabhekilanga ingasiza abesilisa ukuba bathole amaprotheni okwakha imisipha.
Njengenye indlela esikhundleni senyama, lezi zinhlamvu ziqukethe inani elinempilo leprotheyini esekelwe ezitshalweni ngaphandle kwamafutha agcwele engeziwe noma i-cholesterol yenyama.
Idlanzana linikeza lesi sakhamzimba kulabo abangayitholi imfuneko yansuku zonke ye-potassium. (Ancuţa Petraru, Florin Ursachi, Sonia Amariei. 2021 )
Imbewu Enegobolondo Nokudla Usawoti
Imbewu kabhekilanga ngokwemvelo ayinawo amanani aphezulu e-sodium, kodwa ivamise ukupakishwa ngosawoti owengeziwe ongacekela phansi izinzuzo zazo zokudla okunomsoco.
Amagobolondo avamise ukugcotshwa ngosawoti ukuze uthole ukunambitheka, okungamamiligremu angama-70 ku-ounce ngayinye yembewu.
Ama-kilojoule amaningi, abantu kufanele bacabangele ukumodareyitha izingxenye enkomishini eyodwa kwezine futhi badle izinhlobo ezingenasawoti. (Umnyango Wezolimo wase-US. 2018 )
Ezinye Izindlela Zokufaka Imbewu Ekudleni
Ezinye izindlela zokwengeza imbewu ye-sunflower ekudleni zifaka:
Ukufafaza phezu kwenkukhu noma isaladi ye-tuna.
Ukugcwalisa isaladi.
I-Topping for cereal kanye ne-oatmeal.
Ukuwaxuba ku-batter wezimpahla ezibhakiwe, njengamakhukhi.
Ukuyengeza kokuzenzela noma esitolo segrosa umzila mix .
Ukugaya imbewu yokugcoba ufulawa wenyama noma inhlanzi.
Ukufafaza ezitsheni zemifino, ama-casseroles, ama-stir-fries, ne-pasta.
Ibhotela likabhekilanga lingaba enye indlela yamakinati noma amanye amabhotela amantongomane.
Ukuvuselelwa Kwezemidlalo Ukulimala
VIDEO
Okubhekwayo
Adeleke, B. S., & Babalola, O. O. (2020). Ubhekilanga wezitshalo zamafutha (Helianthus annuus) njengomthombo wokudla: Izinzuzo zokudla okunomsoco kanye nempilo. Isayensi yokudla nokondleka, 8(9), 4666–4684. doi.org/10.1002/fsn3.1783
Petraru, A., Ursachi, F., & Amariei, S. (2021). Ukuhlolwa Kwezici Zokudla Okunempilo Kwembewu Kabhekilanga, Amafutha Nekhekhe. Umbono Wokusebenzisa Amakhekhe Amafutha Kabhekilanga Njengesithako Esisebenzayo. Izitshalo (Basel, Switzerland), 10(11), 2487. doi.org/10.3390/plants10112487
Jiang, R., Jacobs, D. R., Jr, Mayer-Davis, E., Szklo, M., Herrington, D., Jenny, N. S., Kronmal, R., & Barr, R. G. (2006). Ukusetshenziswa kwamantongomane nembewu kanye nezimpawu zokuvuvukala ocwaningweni lwezizwe eziningi lwe-atherosclerosis. Ijenali yaseMelika ye-epidemiology, i-163 (3), 222-231. doi.org/10.1093/aje/kwj033
I-University of Wisconsin Health. (2023). Amaqiniso ezempilo ngawe: Tshala ama-stanol nama-sterol .
Umnyango Wezolimo wase-US. (2018). Imbewu, izinhlamvu zembewu ye-sunflower, eyosiwe eyosiwe, ngaphandle kukasawoti .
I-National Institutes of Health Office of Dietary Supplements. (2021). I-Vitamin E: Ishidi Lamaqiniso Labasebenzi Bezempilo .
Umnyango Wezolimo wase-US. (2018). Imbewu, izinhlamvu zembewu ye-sunflower, zithosiwe, zifakwe usawoti .
by UDkt Alex Jimenez Ukudla , Nutrition
Kubantu abazama ukulungisa indlela yokuphila enempilo, ingabe ukwengeza ama-protein bar ekudleni kwabo kungabasiza ukufeza izinhloso zezempilo?
Ibha lamaphrotheni
Amabha amaprotheni anikeza amandla asheshayo phakathi kokudla okungasiza ukunciphisa isifiso sokudla futhi kugweme ukugcwalisa ukudla okulula okunamafutha amaningi, okugcwele i-sodium kubantu abazama ukwehlisa isisindo. Bangakwazi futhi ukukhulisa amakhalori kubantu abafana nabasubathi abazama ukukhulisa imisipha. Amabha amaprotheni angahluka ngokuya ngezinto ezifana nezithasiselo, ama-calories, amafutha, ushukela, nezinye izithako. Amalebula adinga ukufundwa ngokucophelela; uma kungenjalo, ibha ingaba ngaphezulu kwe-candy bar kunokudla okunempilo, okunomsoco noma ukudla okulula. Kubalulekile ukuba nomuzwa wokuthi angakanani amaprotheni adingekayo ngempela usuku ngalunye, futhi inani liyahlukahluka kuye ngezici ngazinye.
Mangakanani Amaprotheni Adingekayo
Amaprotheni abalulekile emisebenzini eminingi yomzimba, kodwa umzimba awukwazi ukukhiqiza le macronutrient, futhi kufanele ivele ekudleni. Amaprotheni okudla aphulwa ngesikhathi sokugaya, bese kwakheka izinhlanganisela ezaziwa ngokuthi ama-amino acid:
Lawa amabhlogo wokwakha umzimba owasebenzisayo ukwakha nokugcina imisipha nezitho zomzimba.
Kubaluleke kakhulu ekukhiqizeni igazi, izicubu ezixhumeneyo, amasosha omzimba, ama-enzyme, nezinwele. (U-Marta Lonnie, et al., 2018 )
Njengoba amaprotheni edingekayo ekwakheni imisipha, abasubathi noma abantu abanemisebenzi enzima ngokomzimba bayanconywa ukuba badle kakhulu.
Kungokufanayo nangabesifazane abakhulelwe noma abancelisayo. (U-Trina V. Stephens, et al., 2015 )
Abakhi bomzimba badla amaprotheni amaningi kunomuntu ojwayelekile ukusekela ukukhula kwemisipha.
Amaprotheni Calculator
A umshini wokubala ovela eMnyangweni Wezolimo wase-US ingasiza ekutholeni izidingo zansuku zonke zamaprotheni kanye namanani anconyiwe wezinye imisoco esekelwe ocansini, ubudala, izinga lomsebenzi, nezinye izici.
Ukudla okufanelekile kwamaprotheni kubheka ukuthi kudliwa malini ngesikhathi sokuhlala ngakunye. Umuntu ojwayelekile uyanconywa ukuthi adle phakathi kuka-25 no-35 amagremu wamaprotheni kukho konke ukudla. (U-Emily Arentson-Lantz, et al., 2015 )
Imithombo
Imithombo ecebile kakhulu yamaprotheni okudla ihlanganisa:
Ukudla
Izinkukhu
Izinhlanzi nezimbaza
amaqanda
Ubisi neminye imikhiqizo yobisi
Imithombo yezitshalo ihlanganisa:
Ubhontshisi
imidumba
Nuts
Imbewu
Ukudla okuphelele
Lokhu ukudla okulula ukukufaka ekudleni okunomsoco, ngakho ukudla okuhlukahlukene ngobuningi okwanele nsuku zonke kuzolingana nenani elinconywayo lamaprotheni. Izincomo ukunamathela kulawo aphansi ngamafutha agcwele kanye nama-carbohydrate agayiwe futhi anothe ngemisoco. Nokho, ukudla amaprotheni amaningi kungabangela izinkinga zezinso. Ngakho-ke, abantu abathambekele ekubeni nesifo sezinso batuswa ukuba baqaphele ukudla okunamaprotheni amaningi. (Kamyar Kalantar-Zadeh, Holly M. Kramer, Denis Fouque. 2020 )
Ongakufuna
Ukufaka ama-protein bars ekudleni, okungaba njenge-snack ephakathi kwesidlo, njengenketho yokubamba bese uhamba lapho singekho isikhathi sokudla okugcwele, noma njengengxenye yesu lokwehlisa isisindo noma lokuzuza isisindo, abantu bayakudinga. ukufunda nokuqonda izithako ezinhlotsheni ezahlukene zamabha ukuze ukhethe izinketho ezinempilo kakhulu. Eminye imihlahlandlela ejwayelekile okufanele icatshangelwe:
Okuqukethwe Kwamaprotheni
Phakathi kokudla noma ngaphambi kwesikhathi-i-snack yokuzivocavoca , bheka ibha enamagremu angu-20 amaprotheni okungenani.
Amabha okushintsha ukudla kufanele okungenani abe namagremu angama-30 wamaprotheni.
Kunconywa ukuthi kusetshenziswe indlela encane kulezi ziqondiso, njengoba umzimba ungagaya kuphela amagremu angama-20 kuya kwangu-40 eprotheni ngesikhathi esisodwa. (UBrad Jon Schoenfeld, u-Alan Albert Aragon. 2018 )
Uhlobo lwamaprotheni
Amaprotheni ngokuvamile avela emithonjeni yobisi noma yezitshalo.
Okuvame kakhulu kufaka amaqanda, ubisi, irayisi, i-whey, isoya, uphizi, ne-hemp.
Abantu abangezwani nezinto ezithile noma abangezwani kufanele bakhethe ibha ehlanganisa uhlobo lwephrotheni okuphephile ukulidla.
Ama-calories
Ukuze uthole indawo yokudlela phakathi kokudla, izincomo yilezo ezinamakhalori angama-220 kuya kwangu-250.
I-protein bar ethatha indawo yesidlo esigcwele ingaba nama-calories angu-300 kuya kwangu-400.
Fat
Amagremu ayishumi kuya kwayi-15 amafutha aphelele futhi angabi ngaphezu kwamagremu amabili amafutha agcwele alungile.
Gwema amafutha e-trans angenampilo atholakala emafutheni ane-hydrogenated kancane.
Fiber
I-fiber iyagcwala, ngakho-ke lapho i-fiber eyengeziwe, maningi amathuba okuba ugcine indlala yanelisiwe kuze kube isidlo esilandelayo noma ukudla.
Kunconywa ukukhetha lezo eziqukethe ngaphezu kwamagremu amathathu kuya kwamahlanu efiber .
Sugar
Amanye ama-protein bars anoshukela omningi njengama-candy bars.
Abanye banamagremu angu-30 kashukela owengeziwe.
Inani elikahle lingamagremu amahlanu noma ngaphansi.
Ama-sweeteners okwenziwa njenge-erythritol, i-sorbitol, ne-maltitol awazona izinketho ezingcono njengoba angabangela ukuqunjelwa kanye negesi.
Kunconywa ukusebenzisana nesazi sokudla okunempilo ukuthola uhlobo olusebenza kahle kakhulu ukuze lufakwe ekudleni komuntu ukuze kuzuzwe futhi kugcinwe imigomo yezempilo.
Ukudla Okuyisisekelo
VIDEO
Okubhekwayo
U-Lonnie, M., Hooker, E., Brunstrom, JM, Corfe, BM, Green, MA, Watson, AW, Williams, EA, Stevenson, EJ, Penson, S., & Johnstone, AM (2018). Iphrotheni Yokuphila: Ukubuyekezwa Kokudla Okuphelele Kwamaprotheni, Imithombo Yezokudla Eqhubekayo kanye Nomphumela Wokulangazelela Ukudla Kubantu Abadala. Izakhamzimba, 10(3), 360. doi.org/10.3390/nu10030360
Stephens, TV, Payne, M., Ball, RO, Pencharz, PB, & Elango, R. (2015). Izidingo zamaphrotheni zabesifazane abakhulelwe abanempilo ngesikhathi sokukhulelwa ziphakeme kunezincomo zamanje. I-Journal of Nutrition, 145(1), 73-78. doi.org/10.3945/jn.114.198622
Arentson-Lantz, E., Clairmont, S., Paddon-Jones, D., Tremblay, A., & Elango, R. (2015). Amaprotheni: Isakhi esigxilile. I-Applied physiology, umsoco, kanye nemetabolism = I-Physiologie appliquee, umsoco et metabolisme, 40(8), 755-761. doi.org/10.1139/apnm-2014-0530
Kalantar-Zadeh, K., Kramer, HM, & Fouque, D. (2020). Ukudla okunamaprotheni amaningi kuyingozi empilweni yezinso: ukukhulula i-taboo. I-Nephrology, dialysis, transplantation : ukushicilelwa okusemthethweni kwe-European Dialysis and Transplant Association - European Renal Association, 35 (1), 1-4. doi.org/10.1093/ndt/gfz216
I-Schoenfeld, BJ, & Aragon, AA (2018). Angakanani amaprotheni umzimba ongawasebenzisa esidlweni esisodwa sokwakha imisipha? Imithelela yokusabalalisa amaprotheni nsuku zonke. Ijenali ye-International Society of Sports Nutrition, 15, 10. doi.org/10.1186/s12970-018-0215-1
by UDkt Alex Jimenez Ukudla , Nutrition
Kubantu abafuna ukulondoloza impilo enhle noma ukuqala uhambo lwabo lwempilo njengokwandisa ama-antioxidants, ukuvikelwa kumdlavuza, ukusekelwa kwamasosha omzimba kanye nezinye izinzuzo zezempilo, ingabe ukwengeza u-anyanisi kungaba indlela enomsoco yokuthuthukisa impilo yonke?
Anyanisi
U-anyanisi yimifino enomsoco njenge-garlic, i-chives, ama-leeks, nama-shallots. Izinhlobo ezivame kakhulu u-anyanisi obomvu, omhlophe, ophuzi nowaseSpain. Banayo antifungal, antibacterial, anti-inflammatory , nezinye izinto ezinempilo.
Noma ngabe ngayiphi indlela ezilungiswe ngayo alahlekelwa yimali yawo yokudla uma ephekiwe.
Aqukethe i-flavonoids, i-glutathione, i-selenium compounds, i-vitamin E, ne-vitamin C.
Lapho ukhetha u-anyanisi, bheka lezo ezingenasici noma eziguquguqukayo, eziqinile, futhi ezinezikhumba ezomile, ezinamaphepha.
Izinzuzo
Aqukethe ama-phytochemicals - ahlanganisa izitshalo ezikhiqiza ukulwa namabhaktheriya ayingozi, amagciwane kanye nesikhunta. Lawa ma-phytochemicals ahlinzeka ngezinzuzo zezempilo lapho esetshenziswa futhi anikeze izici ezilandelayo: (U-Xin-Xin Zhao, et al., 2021 )
Anti-ukukhuluphala
Antioxidants I-Antidiabetesic
Anti-inflammatory
I-antimicrobial
Umdlavuza
Vikela izinhlelo zenhliziyo nemithambo yegazi, zokugaya ukudla, zokuphefumula, zokuzala kanye nezinzwa.
Vikela ezifweni zesibindi.
Sekela amasosha omzimba anempilo.
Izinhlobo Nezinhlobonhlobo
Bangabakwa- Isitshalo se-Allium okuhlanganisa izitshalo ezifana nogalikhi, amaliki, nama-chives. (I-Oregon State University. 2022 )
Ziyahlukahluka ngokunambitheka futhi zingaba mnandi, zibe mnandi, futhi zibe muncu.
Izinhlobo ezehlukene ezihlanganiswe nezindlela zokulima zifaka isandla ekunambithekeni kwephrofayili ka-anyanisi.
Kunezinhlobo eziningi zika-anyanisi.
Ezivame kakhulu futhi ezitholakala kabanzi zibomvu, ezimhlophe, eziphuzi, neSpanishi.
Ezinye izinhlobo zihlanganisa i-cipollini, i-pearl, ne-Vidalia.
Okuluhlaza noma Okuphekiwe
Zinenzuzo kungakhathaliseki ukuthi zidliwa ziluhlaza noma ziphekiwe, ukuzipheka kunciphisa inani thiosulfinates - ama-compounds ahlinzeka nge-antimicrobial, antifungal, kanye ne-antibiotic properties.
Ucwaningo lubonisa ukuthi u-anyanisi ochotshoziwe ngaphambi kokupheka ugcina izinzuzo zawo zezempilo. (U-Holly L. Nicastro, et al., 2015 )
Ukubilisa nokuthosa u-anyanisi kuboniswe ukuthi kubangela ukulahlekelwa okubaluleke kakhulu kunani elinomsoco.
Ezinye izindlela zokulungiselela ezinciphisa izinzuzo zezempilo zihlanganisa i-sautéing, steaming, kanye ne-microwaving.
Ukubhaka u-anyanisi kuboniswa ukwandisa amazinga e-flavonoid.
Ukudla u-anyanisi omisiwe, oyimpuphu nakho kunganikeza ukudla okunomsoco, ikakhulukazi uma impushana isomisiwe. (UDamini Kothari, et al., 2020 )
Amaqiniso Okudla
U-anyanisi ungaba nomthelela ekudleni okunempilo. I-flavonoids, i-glutathione, i-selenium compounds, i-vitamin E, ne-vitamin C, inomthelela ezintweni zokulwa ne-antioxidant zemifino. (U-Holly L. Nicastro, et al., 2015 ) Ulwazi lokudla okunomsoco ka-anyanisi owodwa ophakathi nendawo: (Umnyango Wezolimo wase-US. ND )
Ingqikithi yama-calories: 44
Amafutha aphelele: 0 amagremu
I-cholesterol: 0 milligrams
Amakhabhohayidrethi: 10 amagremu
I-fiber yokudla: 2 amagremu
Ingqikithi kashukela: 5 amagremu
Amaprotheni: 1 amagremu
I-calcium: 2 milligrams
Isodium: 4 milligrams
Insimbi: 1 milligrams
I-Vitamin D: 0 micrograms
Lapho Ukhetha
U-anyanisi ungaqukatha izinsalela zezibulala-zinambuzane, izinsimbi ezisindayo, ukungcoliswa kwamagciwane, kanye nokunqwabelana kwe-nitrate. Ukwazi ukuthi u-anyanisi uvelaphi kungasiza ekuqinisekiseni ukuthi akukho ukusetshenziswa okungalungile kwezibulala-zinambuzane noma ukuthi inhlabathi etshalwe kuyo ayizange inothiswe ngezinsimbi ezinzima. Uma kwenzeka, thenga emithonjeni ehloniphekile enemikhuba yokulima esobala, njengezimakethe zabalimi. (U-Xin-Xin Zhao, et al., 2021 )
U-anyanisi otholakala ezindaweni ezingavalwanga inzalo ngempumelelo unengozi eyengeziwe yokukhulisa amagciwane ayingozi.
Ukuze ugweme ukungcoliswa kwe-Escherichia. coli noma i-E. coli, i-salmonella, nesikhunta, kuphephe kakhulu ukuthenga u-anyanisi ophelele futhi usike ekhaya kunokuthenga u-anyanisi oqotshwe ngaphambilini. (U-Xin-Xin Zhao, et al., 2021 )
Khetha lezo ezizizwa ziqinile, ezinemihuzuko emincane noma engenambala noma amabala ashintshile, futhi ezinesikhumba esomile esinephepha.
Gwema lezo ezibonisa ubufakazi besikhunta, njengamachashazi amhlophe noma amnyama phezulu noma ngaphakathi kwezendlalelo, kanye nalawo anamahlumela aluhlaza, okusho ukuthi u-anyanisi usadleka kodwa ngeke uhlale isikhathi eside kangako.
I-Hypertension Diet
VIDEO
Okubhekwayo
U-Zhao, XX, Lin, FJ, Li, H., Li, HB, Wu, DT, Geng, F., Ma, W., Wang, Y., Miao, BH, & Gan, RY (2021). Intuthuko Yakamuva Yezinhlanganisela Ze-Bioactive, Imisebenzi Yezempilo, Nokukhathazeka Ngokuphepha Kwe-anyanisi (Allium cepa L.). Imingcele ekudleni, 8, 669805. doi.org/10.3389/fnut.2021.669805
I-Oregon State University. Izinhlobo zika-anyanisi nezinhlobonhlobo .
Nicastro, HL, Ross, SA, & Milner, JA (2015). I-garlic no-anyanisi: izakhiwo zabo zokuvimbela umdlavuza. Ucwaningo lokuvimbela umdlavuza (Philadelphia, Pa.), 8 (3), 181-189. doi.org/10.1158/1940-6207.CAPR-14-0172
Kothari, D., Lee, WD, & Kim, SK (2020). I-Allium Flavonols: Izinzuzo Zezempilo, Okuhlosiwe Kwe-Molecular, kanye Ne-Bioavailability. Ama-Antioxidants (Basel, Switzerland), 9(9), 888. doi.org/10.3390/antiox9090888
Umnyango Wezolimo wase-US. Anyanisi .
