Izinzuzo Ezi-10 Ezimangalisayo Zezempilo Zembewu Yesinaphi, Ukudla Okunomsoco Namarisiphu

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Imbewu yesinaphi yimbewu encane, eyindilinga yesitshalo sesinaphi. Imbewu yesinaphi ingenye yezithako zemvelo ezisiza kakhulu ezisetshenziswa nsuku zonke. Azisizi kuphela ekuphekeni kepha futhi zilusizo ekusetshenzisweni kwemithi kusukela endulo ^[1] .

Umthombo ocebile wezakhamzimba okubandakanya i-iron, i-phosphorus, i-magnesium, i-zinc, i-fiber, i-magnesium ne-calcium, imbewu yesinaphi ine-phytonutrient ebizwa ngokuthi i-glucosinolate. Iqukethe ne-amino acid, i-cysteine, enezakhi zokulwa ne-antioxidant ^[okubili] . Imbewu yesinaphi isetshenziswa njenge-arhente yokunambitha, isilondolozi, kanye nokunothwa ezitsheni zesaladi, imayonnaise, nediphu.

Kusukela ekunikezeni ukukhululeka kobuhlungu bemisipha ekuphatheni izinkinga zokuphefumula, imbewu yesinaphi ingasiza kakhulu empilweni yakho yonke ^[3] . Funda ukuze wazi izindlela ezahlukahlukene imbewu yezinaphi ezingasiza ngayo ukuthuthukisa impilo yakho.

Inani Lokudla Okunomsoco Kwembewu Yesinaphi

Amagremu ayi-100 wembewu aqukethe amandla angama-calories angama-508 namafutha angama-36.24 g. Izakhi zomzimba ezisele ngamagremu ayi-100 embewu yesinaphi zimi kanje ^[4] :

• Amakhabhohayidrethi 28 g
• Umthambo 12 g
• Ushukela 7 g
• Amanzi 5 g
• Amaprotheni 26 g
• I-calcium 266 mg
• Insimbi 9 mg
• I-Magnesium 370 mg
• I-Phosphorus 828 mg
• I-Potassium 738 mg
• Isodium 13 mg

Izinhlobo Zembewu Yesinaphi

Kunezinhlobo ezintathu ezihlukene zembewu yesinaphi, omnyama, onsundu nomhlophe noma ophuzi ^[5] .

I-Brassica nigra isitshalo esikhiqiza imbewu emnyama yesinaphi futhi sidabuka eNyakatho Afrika. Luhlobo lwesinaphi olubabayo kakhulu.

Isitshalo seBrassica juncea sikhiqiza imbewu yesinaphi ensundu ebizwa nangokuthi isinaphi saseChina, isinaphi saseNdiya, noma isinaphi saseMpumalanga ^[5] . Futhi luhlobo olusetshenziselwa ukwenza i-Dijon lwesinaphi isigqoko esidumile sesaladi.

ISinapis alba isitshalo lapho kulinywa khona imastadi ephuzi noma emhlophe. Isitshalo sesinaphi esimhlophe sinezinhlamvu ezikhanyayo ezisencane ezikhudlwana kunezimbewu yesinaphi esinsundu. Futhi kungenxa yokwengezwa kwe-turmeric, unamathisela imbewu uphenduka umbala ophuzi ogqamile ^[6] . Luhlobo olusetshenziselwa ukwenza isinaphi saseMelika.

Izinzuzo Zezempilo Zembewu Yesinaphi

1. Nciphisa isiminyaminya

Imbewu yesinaphi ingaba yingxenye ebalulekile yamakhambi asekhaya okwelapha izinkinga ezibandayo nezesinus. Ingasebenza njenge-decongestant ne-expectorant, ngokususa amafinyila asendleleni yomoya. E-Ayurveda, kukholelwa ukuthi kuthoba uVata noKapha ^[7] . Imbewu yesinaphi iyasebenza ekuhlinzekeni ukukhululeka ezinkingeni zokuphefumula.

2. Phatha i-psoriasis

I-Psoriasis yisimo esingalapheki sokuvuvukala komzimba esidala ukwakheka okusheshayo kwamaseli esikhumba afile kanye nembewu yesinaphi kuyaziwa ukwelapha ukuvuvukala namanxeba ahlobene ne-psoriasis ^[3] . Ucwaningo lukhombisa ukuthi imithi enezinhlamvu zesinaphi ithuthukisa ukuhamba kwama-enzyme anempilo afana ne-superoxide dismutase, glutathione peroxidase kanye ne-catalase ekhulisa ukuzivikela nokwelashwa kwezifo eziningi kubandakanya i-psoriasis ^[8] .

3. Thuthukisa ukugaya

Imbewu yesinaphi ingumthombo omuhle we-fiber esiza ukuthuthukisa ukugaya nokuvikela nokuxazulula izinkinga ezihlobene nokugaya. Ukuba khona kwe-fiber edlayo encibilikayo kwenza ukunyakaza kwakho kwamathumbu kube ngcono, ngaleyo ndlela kukhulise imetabolism ephelele emzimbeni wakho ^[9] .

4. Phatha izimpawu zokunqamuka kokuya esikhathini

Imbewu yesinaphi ikhonjisiwe ukuthi inenzuzo kwabesifazane ngesikhathi sabo sokuya esikhathini. Ukuncipha kwamathambo ngenxa yokwehla kwamazinga e-estrogen ngesikhathi sokuya esikhathini kuyinto ejwayelekile. Ukudla imbewu yesinaphi kungasiza ukugcinwa kwamathambo ngenxa yokuqukethwe kwayo okuphezulu kwe-calcium ne-magnesium ^[10] . I-calcium ne-magnesium zombili ziqinisekisa amandla nokuqina kwamathambo.

5. Vimbela umdlavuza

Imbewu yesinaphi iqukethe inani elihle lama-glucosinolates nama-enzyme e-myrosinase adiliza ama-glucosinolates abe yi-isothiocyanates. Ucwaningo lwezilwane lukhombisile ukuthi ama-isothiocyanates angavimbela ukukhula komdlavuza wesifo somdlavuza kolunye kolunye umdlavuza wamathumbu ^{[ishumi nanye]} . Lawa ma-isothiocyanate akhonjisiwe ukuthi avimbela ukukhula kwamaseli womdlavuza akhona futhi aqaphe ukwakheka kwalawo maseli ^[12] .

6. Banempahla elwa nokuvuvukala

Imbewu yesinaphi iphezulu e-selenium, lesi sithako sikhonjisiwe ukwehlisa ubunzima be-asthma ne-rheumatoid arthritis ^[13] . Ukuba khona kwe-magnesium ezimbewini nakho kuyasiza ekwehliseni umfutho wegazi, kubuyisa izindlela ezijwayelekile zokulala kwabesifazane abanqamuka kokuya esikhathini, futhi kunciphisa imvamisa yokuhlaselwa yi-migraine. Izici ezilwa nokuvuvukala zembewu zikwenza kube lusizo olukhulu ekwelapheni iziyaluyalu ezahlukahlukene zokuvuvukala nokuzimela ^[8] .

7. Lapha izinhlungu zemisipha

Izakhiwo ze-rubefacient ezinembewu yesinaphi zikwenza kube yindlela ephumelelayo yoku ukudambisa ubuhlungu bemisipha ^[14] . I-poultice noma ukhonkolo owenziwe ngezinhlamvu zesinaphi ubulokhu usetshenziswa iminyaka eminingi, ngoba kusiza ukuthola ukukhululeka ezinhlungwini ezingamahlalakhona nakubuhlungu. Lokho wukuthi, ikhemikhali elibizwa ngokuthi i-allyl isothiocyanate ekhiqizwa yimpuphu emanzi yesinaphi isiza ekwelapheni imisipha ebuhlungu kanye ne-rheumatism ^{[ishumi nanhlanu]} . Imisipha eqinile noma ebuhlungu nayo ingalashwa, ngokudla imbewu.

8. Thuthukisa impilo yenhliziyo

Izakhiwo ze-cardioprotective ezinembewu yesinaphi kuthiwa zinekhono lokunciphisa izinga le-arrhythmia yenhliziyo, ukukhuliswa kwe-ventricular kanye nobuhlungu besifuba obuhambisanayo ^[16] .

9. Susa ubuthi

Izici zemvelo zezinhlamvu zesinaphi zikwenza kube usizo olusebenzayo nolusizayo ekususeni umphumela wobuthi emzimbeni wakho ^[17] . Ukudla imbewu yesinaphi kusiza ukuhlanza umzimba wakho kubuthi.

10.Thola izakhiwo ezibulalayo

Imbewu yesinaphi inezinto ezibulala amagciwane nezokulwa namagciwane ezingasiza ekuvikeleni umzimba wakho kwizikelemu nakwezinye izifo ezibangelwa amagciwane ^[18] .

Ungadliwa Okunempilo Kwembewu Yesinaphi

1. Imifino eshisayo nemuncu

Izithako ^[19]

• 1 amakhilogremu (njenge-bok choy, kale, collards)
• 2 amathisipuni kawoyela we-canola
• Ama-clove amabili amakhulu, egayiwe
• & frac14 isipuni eshisayo obomvu pepper
• & frac14 isipuni owomile lwesinaphi powder
• 2 wezipuni irayisi uviniga
• 1 ithisipuni soy sauce
• 1 ithisipuni ushukela okhanyayo onsundu

Izikhombisi-ndlela

• Sika imifino ibe yizicucu ezincane.
• Sishisa uwoyela we-canola epanini emlilweni ophakathi.
• Faka ugarlikhi nopelepele obomvu bese unyakazisa-gazinga umzuzu owodwa.
• Bese, engeza imifino kanye nesinaphi bese uvuselela kahle.
• Hlanganisa uviniga welayisi, u-soy sauce noshukela bese ufaka kwimifino.
• Ukupheka kufakwe emlilweni ophakathi kuze kube yilapho imifino ithenda.

2. Ama-beet e-vinaigrette yesinaphi

Izithako

• Ama-beetroots abomvu ama-2-3
• & indebe ye-frac14 eyengeziwe yamafutha omnqumo
• 3 wezipuni imbewu yesinaphi unama
• 1 anyanisi ophakathi, oqoshiwe
• Usawoti ukunambitha
• 3 wezipuni uviniga wewayini elibomvu

Izikhombisi-ndlela

• Sika iziqongo kubhitroti bese ubeka ebhodweni lamanzi abandayo ukumboza, ulethe ngamathumba, unciphise ukushisa, bese ubilisa kuze kube yilapho amabhetri ethamba (imizuzu engama-40).
• Faka isinaphi esitsheni bese uhlaka uviniga namafutha omnqumo, kuze kube yilapho iba bushelelezi futhi ibe ukhilimu.
• Faka u-anyanisi.
• Susa izikhumba zebhitrudi bese usisika zibe izingcezu ezincane noma ama-cubes.
• Faka unamathisela lwesinaphi uhlanganise kahle.
• Vumela ukuhamba emanzini esiqandisini okungenani amahora angama-24.

Imiphumela emibi Yembewu Yesinaphi

• Imbewu yesinaphi ingadala imiphumela yokushisa, ngakho-ke ukuyifaka esikhunjeni kufanele kwenziwe ngokucophelela ^{[amashumi amabili]} .
• Imbewu yesinaphi engaphekiwe iqukethe into ebizwa nge-goitrogens eyingozi kwizindlala zegilo.
• Isinaphi siqukethe i-oxalate engaphazamisa ukumuncwa kwe-calcium ^{[amashumi amabili nanye]} .
• Abantu abanezinkinga ze-thyroid nokuthambekela kokuthuthukisa amatshe ezinso kufanele bagweme ukudla imikhiqizo eyenziwe ngezinhlamvu zesinaphi.

Imininingwane yabantu nguSharan Jayanth

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