Izinzuzo Zezempilo Zika-anyanisi

-Delile

• Yini u-anyanisi, ngqo?
• Izinzuzo Zezempilo Ze-anyanisi
• Indlela Yokusebenzisa U-anyanisi
• U-anyanisi obomvu ofakwe ngokushesha ngu-Erin Shaw
• Buyekeza kwe-

I-flavour ebukhali ka-anyanisi ibenza babe yizithako eziyisisekelo kuzindlela zokupheka zakudala kusukela esobho lenoodle yenkukhu ukuya ebholonese yenkomo kuya kusaladi nicoise. Kepha i-anyang tang akuyona ukuphela kwento ebanikeza isimo se-superhero. Izinzuzo zomsoco zika-anyanisi amandla amakhulu ayimfihlo. Sekuyisikhathi sokubuyisa izingqimba kule mifino.

Yini u-anyanisi, ngqo?

U-anyanisi ukhula ngaphansi komhlaba njengama-bulb futhi ungowomndeni we-allium wemifino, okubandakanya namalikhi nogalikhi (onenqwaba yezinzuzo zawo zezempilo, futhi). U-anyanisi ophuzi yizinhlobonhlobo ezivame ukutshalwa kakhulu e-United States, kepha u-anyanisi obomvu no-anyanisi omhlophe nawo atholakala kabanzi ezindabeni eziningi zokudla. Ungadla u-anyanisi uluhlaza, uphekiwe noma umisiwe.

U-anyanisi udume ngokwenza abantu bakhale, futhi imiphumela yabo ekhala izinyembezi ivela ekuziphenduleni kwe-enzyme okubangela ukukhishwa kwegesi ecasula izindlala ezihluphayo ezikhiqiza izinyembezi zamehlo akho. Nakhu ukuthi kungani bekufanele izinyembezi.

Izinzuzo Zezempilo Ze-anyanisi

Ukudla okunothe izithelo nemifino kukhonjisiwe ukunciphisa ubungozi bezifo ezingamahlalakhona ezifana nesifo senhliziyo, umdlavuza, isifo sohlangothi nesifo sikashukela, kusho uRui Hai Liu, MD, Ph.D., uprofesa wesayensi yokudla eCornell University. (Futhi, ucwaningo lubonisa ukuthi bakwenza ujabule, futhi.) "Kufanele udle izithelo nemifino ehlukahlukene, kuhlanganise no-anyanisi, njengengxenye yokudla okunempilo," esho.

U-anyanisi uqukethe izinhlanganisela ezibizwa ngama-phenolics ezisebenza njengama-antioxidants ukucima umsebenzi wokulimaza ama-radicals wamahhala, kusho uDkt Liu. Ngendlela: Izingqimba ezingaphandle zika-anyanisi zinama-antioxidants amaningi, ngokusho kocwaningo olushicilelwe ku Ijenali yeSayensi Yezokudla Nobuchwepheshe. (Okwengeziwe lapha: Lezi zinzuzo zokudla okumhlophe zifakazela ukuthi ukudla okumibalabala akukona kuphela okuwumsoco.)

Ngaphezu kwalokho, u-anyanisi uyimifino engabizi, elula engakusiza ukuthi ufinyelele imigomo enconyiwe yansuku zonke yezithelo nemifino eziyisishiyagalolunye kuya kwezingu-13—umgomo onzima ngisho noma uzama kanzima. "U-anyanisi utholakala kalula futhi ugcina kalula," esho. "Ungazidla ziluhlaza noma uzidle ziphekiwe." (Zama lezi ezinye izindlela zokupheka zokudla ezisekelwe ezitshalweni njalo ekudleni kosuku.)

Nazi izinzuzo eziningi zika-anyanisi okufanele wazi ngazo:

Nciphisa ingozi yomdlavuza webele. Ocwaningweni lwakamuva olushicilelwe ephephabhukwini Ukudla okunomsoco nomdlavuza, abesifazane abadle kakhulu u-anyanisi nesweli babe mancane amathuba okuba nomdlavuza webele kunabesifazane abadle kancane ama-allium anambitheka. Izinhlanganisela ku-anyanisi njenge-S-allylmercaptocysteine ​​ne-quercetin zingavimbela ukusabalala kwamangqamuzana omdlavuza.

Gcina ushukela wegazi lakho uzinzile. Abantu abadla u-anyanisi nogalikhi abaningi banciphise ubungozi bokumelana ne-insulin, kusikisela ucwaningo olushicilelwe ku- Ijenali ye-Herbal Medicine. Umsebenzi we-insulin onempilo ungakusiza ulawule ushukela wegazi lakho futhi unqande uhlobo lwesifo sikashukela sohlobo 2.

Siza isikhumba sakho. Abantu abadle u-anyanisi nogalikhi abaningi banciphise amaphesenti angama-20 engcupheni yomdlavuza wesikhumba i-melanoma ocwaningweni lwakamuva olushicilelwe kumagazini Izakhamzimba. (Imidumba, uwoyela womnqumo, namaqanda nakho bekuvikela.)

Vikela ikholoni yakho. Ocwaningweni lwakamuva olushicilelwe ku I-Asia Pacific Journal ye-Clinical Oncology, abantu abadle ama-alliums amaningi babenamaphesenti angama-79 amathuba aphansi okuba nomdlavuza obomvu kunalabo abadla okuncane.

Vikela inhliziyo nezinso zakho ekulimaleni. Ngesikhathi sesifundo seminyaka eyisithupha ku Ijenali Yegazi Eliphezulu, abantu abadle u-anyanisi obuningi nezinye i-allium babenengozi encishisiwe ngamaphesenti angu-64 yesifo senhliziyo nemithambo yegazi, amaphesenti angu-32 anciphisa ingozi yesifo sezinso esingamahlalakhona, futhi amaphesenti angu-26 anciphisa ingozi yomfutho wegazi ophakeme.

Vikela izwi lakho. Ukudla u-anyanisi kungakusiza unciphise ingozi yokuba nomdlavuza wekhanda nentamo, kuphakamisa ucwaningo olushicilelwe ku Ukudla okunomsoco nokucwaninga ngokudla. Abantu abadla u-anyanisi ongaphezu kuka-3 ngesonto babenciphisa ngamaphesenti angu-31 ingozi yomdlavuza we-laryngeal uma kuqhathaniswa nalabo abadla kancane.

Indlela Yokusebenzisa U-anyanisi

Ngokuya ngohlobo lwe-anyanisi, ungenza izinto eziningi zokudala neziphundu ngokusheshayo futhi ezilula ngazo, kusho u-Elizabeth Shaw, M.S., R.D.N., uchwepheshe wezwe kanye nomlobi wezokudla. (Bheka ezinye izindlela zokupheka u-anyanisi kanye ne-scallion lapha.)

Engeza izingcezu kumasaladi. Hlanganisa u-anyanisi obomvu omncane omncane (ngaphansi kuka-1/8 intshi) bese uwafaka kumasaladi (njengeShaw's Cucumber Yogurt Salad noma i-Quinoa ne-Spinach Salad zokupheka), zama le Black Grape ne-Red Onion Focaccia Pizza, noma uwafake ngezinkomba ezingezansi.

Wawaphekele amasobho. U-anyanisi ophuzi ulungele isobho, ama-chilis, namasoso, njenge-Shaw's Instant Pot Chicken Taco Soup. "Ukuze uthole ukunambitheka okufunayo, uzofuna ukuwahambisa kuqala ngaphambi kokungeza iresiphi enkulu," kusho uShaw. "Mane ufake isipuni samafutha omnqumo epanini lakho, uphonsa u-anyanisi bese upheka uze uguquke."

Idayisi. Disa kahle u-anyanisi omhlophe bese uwafaka kumasaladi e-pasta, i-guacamole, namadiphu, kuphakamisa uShaw.

Bhaka noma uwagcobe. Vele ungeze uwoyela omncane womnqumo nosawoti kanye nopelepele kusizini, kusho uShaw. Uncoma lezi zindlela zokupheka ngaphambi kokufaka u-anyanisi kwisemishi le-veggie elilayishiwe ikakhulukazi.

U-anyanisi obomvu ofakwe ngokushesha ngu-Erin Shaw

Izithako

• 2 anyanisi omkhulu obomvu
• 2 izinkomishi uviniga omhlophe
• 1 inkomishi kashukela
• 2 amathisipuni usawoti we-kosher
• 1 isipuni peppercorns

Izikhombisi-ndlela

1. Sika u-anyanisi ube izingcezu ezincanyana kakhulu, u-1/8-intshi noma ngaphansi.
2. Bilisa izinkomishi ezi-2 zeviniga elimhlophe ne-1 inkomishi kashukela ize ichithwe.
3. Susa ekushiseni nasendaweni embizeni enkulu yengilazi.
4. Engeza amathisipuni ama-2 kasawoti we-kosher, isipuni esingu-1 noma ama-peppercorns kanye nanoma yikuphi okunye okuthosiwe ongakuthanda, njenge-jalapenos.
5. Phezulu no-anyanisi bese uvikela imbiza yengilazi. Beka efrijini okungenani amahora angama-24 ngaphambi kokujabulela. (P.S. nansi indlela yokukhetha imifino noma izithelo ngezinyathelo ezimbalwa ezilula.)

Buyekeza kwe-