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U-anyanisi uyingxenye engenakugwemeka yokupheka kwamaNdiya. Ngokusho kwabaphenyi, u-anyanisi omhlophe uphilile kakhulu nge-vitamin-c, flavonoids, kanye ne-phytonutrients. Ama-Flavonoids, atholakala ku-anyanisi anciphisa ubungozi bezinye izifo ezinjengezifo zikaParkinson, isifo sohlangothi, nezifo zenhliziyo.
Ngaphandle kwalokhu, u-anyanisi uqukethe ne-fiber, i-folic acid, ama-antioxidants, nama-anti-bacterial agents [1] . Phakathi kweminye imifino ye-Allium, u-anyanisi unempilo. Ukutholwa kuka-anyanisi omhlophe kuhle empilweni ngazo zombili izinhlobo ezingaphekiwe neziphekiwe.
Kuthiwa ukutshalwa kuka-anyanisi kwakukhona kusukela ngo-5000 BC. Ngisho nodokotela bekhulu le-16 leminyaka babeke u-anyanisi ezifweni eziningi njengokungazali kwabesifazane. Ucwaningo lukhomba nokuthi u-anyanisi unamandla okulinganisa amazinga kashukela egazini [okubili] . Ngaphandle kweminikelo yokwelapha, u-anyanisi omhlophe nawo amnandi futhi asetshenziselwa iningi lokupheka emhlabeni jikelele.
Kunezinhlobo ezintathu zika-anyanisi, ezibomvu, ezimhlophe neziphuzi. Lapha, sizoxoxa ngezinzuzo zezempilo zika-anyanisi omhlophe.
1. Iphatha amazinga kashukela egazini
Okuqukethwe okufana ne-chromium nesibabule ku-anyanisi omhlophe kusiza ukulawula ushukela wegazi nokwehlisa ushukela wegazi. Ucwaningo luye lwaveza ukuthi ukusetshenziswa njalo nokulawulwa kwe-anyanisi omhlophe kuyasiza kubantu abanesifo sikashukela noma ama-prediabetes [3] . Ngaphezu kwalokho, izinhlanganisela ezithile ezitholakala ku-anyanisi, njenge-quercetin kanye ne-sulfur compounds, zinemiphumela yokulwa nesifo sikashukela.
2. Unezindawo Zokulwa Nomdlavuza
Imifino ye-Allium, efana no-anyanisi omhlophe inezinhlanganisela zesulfure nama-flavonoid antioxidants okufakazelwe ukuthi anezindawo zokulwa nomdlavuza [4] . U-anyanisi uqukethe ne-fisetin ne-quercetin, ama-flavonoid antioxidants angavimbela ukukhula kwesimila.
3. Kwangathi Kungathuthukisa Impilo Yokugaya
U-anyanisi omhlophe ungumthombo ocebile we-fiber nama-prebiotic angasiza ekuthuthukiseni impilo yakho yamathumbu [5] . Ama-anyanisi acebile ikakhulukazi kuma-prebiotic inulin kanye ne-fructooligosaccharides, futhi ekusetshenzisweni njalo, kungasiza ekwandiseni inani lamagciwane anobungane esiswini sakho.
4. Kwangathi Kungathuthukisa Impilo Yamathambo
Enye yezinzuzo zezempilo zika-anyanisi omhlophe ukuthi ithuthukisa ukuminyana kwamathambo kwabesifazane asebekhulile. Kuphinde kwavezwa ukuthi ukudla u-anyanisi omhlophe kungasiza ekwehliseni ingcindezi ene-oxidative, kukhuphule amazinga e-antioxidant, futhi kwehle nokulahleka kwamathambo, nakho okungasiza ekuvikeleni i-osteoporosis futhi kukhulise ukuqina kwamathambo [6] .
5. Kwangathi Kungathuthukisa Impilo Yenhliziyo
U-anyanisi omhlophe aqukethe ama-antioxidants kanye namakhemikhali alwa nokuvuvukala, anciphisa ama-triglycerides futhi anciphise amazinga e-cholesterol, konke okusebenzayo ekuthuthukiseni impilo yenhliziyo yakho [7] . Ngokunjalo, izakhiwo ezilwa nokuvuvukala zika-anyanisi omhlophe zingasiza ekwehliseni umfutho wegazi ophakeme futhi zivikele kumahlule egazi [8] .
6. Inezakhiwo ezinciphisa igazi
Izinzuzo zika-anyanisi omhlophe zifaka nokuncipha kwegazi. Inama-ejenti afana ne-flavonoids nesibabule okusiza ekunciphiseni kwegazi [9] . Ama-thinner egazi noma ama-agent anciphisa igazi asiza ukuhamba kwegazi ngokushelela emithanjeni yakho nasemithanjeni yegazi.
7. Inezindawo Zokulwa Nokuvuvukala
Inani eliphakeme lesibabule ku-anyanisi liyindlela esebenzayo yokulwa nokuvuvukala [12] . Futhi, u-anyanisi omhlophe ucebile nge-selenium, evuselela ukusebenza komzimba futhi isize ukunciphisa ukuvuvukala.
8. Kwangathi Kungathuthukisa Ukuzivikela Emzimbeni
Njengoba kushiwo ngaphambili, ukuba khona kwe-selenium ku-anyanisi omhlophe kwenza le mifino ibe ngempumelelo ekuphatheni amazinga omzimba wakho [13] . I-Selenium ingadlala indima ekuphathweni kwezimo zegciwane kanye ne-allergen.
9. Kwangathi Kungathuthukiswa Ikhwalithi Yokulala
Olunye ucwaningo lukhombisa ukuthi u-anyanisi omhlophe angakusiza ukuthuthukisa ikhwalithi yakho yokulala ngenxa yokuba khona kwe-L-tryptophan, uhlobo lwe-amino acid esebenza njengesidambisi semvelo. Kuyasiza futhi ekwehliseni amazinga okuxineka okusiza nokulala kahle [14] .
10. Kuthuthukisa Impilo Yezinwele
Ijusi lika-anyanisi omhlophe liyikhambi lasekhaya elaziwa kakhulu lokulahleka kwezinwele [ishumi nanhlanu] . Ijusi nayo iyasiza ekubuyiseleni ukukhanya kwezinwele futhi isize ukuvimbela inkwethu nokugunda izinwele ngaphambi kwesikhathi.
Ngaphezu kwalokho, u-anyanisi omhlophe unezinzuzo ezilandelayo zezempilo:
- Inikeza ukukhululeka emakhazeni
- Thuthukisa ikhwalithi yesikhumba futhi uvimbele izifo ezihlobene nesikhumba
- Kungasiza ngokungazali
- Kunganciphisa ukucindezeleka
Ama-anyanisi Amhlophe VS anyanisi Olubomvu: Uyini Umehluko Nokufana?
Ukudla okunomsoco Iphrofayili yokudla okunomsoco ka-anyanisi omhlophe no-anyanisi abomvu cishe iyafana Zombili ziqukethe cishe inani elifanayo le-fiber nezinye izakhi ezifana ne-flavonoids, i-Vitamin C, i-calcium, i-phosphorus ne-potassium.
Ukusetshenziswa kokupheka : U-anyanisi obomvu kanye nalawo amhlophe asetshenziswa kakhulu ekuphekeni futhi adliwa aluhlaza nawo. U-anyanisi obomvu uyisisekelo emazweni aseningizimu mpumalanga ye-Asia njengeNdiya, iPakistan neBangladesh. U-anyanisi omhlophe usetshenziswa kakhulu ekudleni kwaseMexico.
Ukunambitheka : U-anyanisi obomvu unokunambitheka okungaphezulu kokuqhathanisa no-anyanisi omhlophe.
Encwadini Yokugcina…
Ama-anyanisi amhlophe anezinto ezilwa namagciwane futhi akhuthaza impilo yokugaya ukudla, engahle ithuthukise ukusebenza komzimba, phakathi kwezinye izinzuzo zezempilo. Ngaphezu kwalokhu, u-anyanisi omhlophe unokunambitheka okungatheni kunama-anyanisi abomvu, okwenza kube lula ukwengeza ezitsheni.
