Izinzuzo eziyi-10 Zezempilo Nokudla Okunomsoco Kwama-leek kanye nama-Ramp Wild

-Delile

• 1. Qukethe izinhlobonhlobo zezakhamzimba
• 2. Kupakishwe izinhlanganisela zezitshalo ezizuzisayo
• 3. Kunganciphisa ukuvuvukala futhi kukhuthaze impilo yenhliziyo
• 4. Kwangathi kungasiza ekunciphiseni isisindo
• 5. Kungavikela kumdlavuza othile
• 6. Kungakhuthaza ukugaya okunempilo
• 7–9. Ezinye izinzuzo ezingaba khona
• 10. Kulula ukwengeza ekudleni kwakho
• Okubalulekile

Ama-leek angomndeni ofanayo no-anyanisi, ama-shallots, ama-scallions, ama-chives, ne-garlic.

Zibukeka njengo-anyanisi omkhulu oluhlaza kepha zinokunambitheka okuthe xaxa, okunoshukela nokuthungwa kwe-creamier lapho kuphekwe.

Ama-leek avame ukutshalwa, kepha izinhlobo zasendle, njenge-leek yasendle yaseNyakatho Melika - eyaziwa nangokuthi i-ramps - ziya ngokuya zithandwa.

Ama-ramp athandwa kakhulu ngabadli bezinkomo kanye nabapheki abaphezulu ngokufanayo ngenxa yokunambitheka kwabo okunamandla, okuyisiphambano phakathi kukagalikhi, ama-scallions, namalikhi akhule ngokuthengisa.

Zonke izinhlobo zamalikhi zinomsoco futhi kucatshangwa ukuthi zinikeza inqwaba yezinzuzo zezempilo.

Nazi izinzuzo ze-10 zezempilo zamalikhi nezindlela zasendle.

1. Qukethe izinhlobonhlobo zezakhamzimba

Ama-leeks anezakhamzimba ezinomsoco, okusho ukuthi anama-calories aphansi kodwa anamavithamini namaminerali aphezulu.

I-3.5-ounce (100-gram) eyodwa yamalikhi aphekiwe inama-calories angu-31 kuphela ().

Ngasikhathi sinye, ziphezulu kakhulu kuma-provitamin A carotenoids, kufaka phakathi i-beta carotene. Umzimba wakho uguqula la ma-carotenoid abe u-vitamin A, obalulekile ekuboneni, ekusebenzeni komzimba, ekuzalaneni nasekuxhumaneni kwamaseli (2).

Futhi zingumthombo omuhle wevithamini K1, edingekayo ekunqandeni igazi nasempilweni yenhliziyo (3).

Khonamanjalo, izindunduma zasendle zicebile kakhulu ku-vitamin C, osiza impilo yomzimba, ukulungisa izicubu, ukumunwa kwensimbi nokukhiqizwa kwe-collagen. Eqinisweni, anikela cishe ngo-vitamin C ophindwe kabili kunenani elifanayo lamawolintshi (4,).

Ama-leek nawo awumthombo omuhle wama-manganese, angasiza ekunciphiseni izimpawu ze-premenstrual syndrome (PMS) futhi athuthukise impilo yegilo. Ngaphezu kwalokho, banikela ngethusi elincane, uvithamini B6, i-iron, ne-folate (,,).

Isifinyezo Ama-leeks anama-kilojoule amancane kepha anezakhamzimba eziningi, ikakhulukazi i-magnesium namavithamini A, C, no-K. Aziqhayisa ngamanani amancane e-fiber, ithusi, uvithamini B6, i-iron ne-folate.

2. Kupakishwe izinhlanganisela zezitshalo ezizuzisayo

Ama-leek angumthombo ocebile wama-antioxidants, ikakhulukazi ama-polyphenols nama-sulfur compounds.

Ama-antioxidants alwa ne-oxidation, elimaza amaseli akho futhi inikele ezifweni ezinjengesifo sikashukela, umdlavuza nesifo senhliziyo.

Ama-leek angumthombo omuhle kakhulu we-kaempferol, umcabango we-polyphenol antioxidant ocatshangelwa ukuvikela izifo zenhliziyo nezinye izinhlobo zomdlavuza (9,,).

Futhi zingumthombo omuhle we-allicin, inhlanganisela efanayo enesibabule enikeza ugalikhi imishanguzo yokulwa namagciwane, ukwehlisa i-cholesterol, kanye nezindawo ezinamandla okulwa nomdlavuza (,).

Okwamanje, izindunduma zasendle zicebile ngama-thiosulfinates nama-cepaenes, izinhlanganisela ezimbili zesulfure ezidingekayo ekunqandeni igazi nasekucatshangwa ukuthi zivikela ezinhlotsheni ezithile zomdlavuza (,, 16).

Isifinyezo Ama-leek acebile ngama-antioxidants kanye ne-sulfur compounds, ikakhulukazi i-kaempferol ne-allicin. Lokhu kucatshangwa ukuthi kuvikela umzimba wakho ezifweni.

3. Kunganciphisa ukuvuvukala futhi kukhuthaze impilo yenhliziyo

Ama-leeks yimifelandawonye, ​​umndeni wemifino ohlanganisa u-anyanisi nogalikhi. Izifundo eziningana zixhuma ama-allium engcupheni ephansi yesifo senhliziyo nesifo sohlangothi ().

Ngenkathi iningi lalezi zifundo lihlolile u-anyanisi noma ugalikhi, ama-leek aqukethe izinto eziningi ezizuzisayo ezicatshangwa ukwehlisa ukuvuvukala nokuvikela impilo yenhliziyo (18).

Isibonelo, i-kaempferol emalikeni inezakhiwo ezilwa nokuvuvukala. Ukudla okunothe kweKaempferol kuhlotshaniswa nengozi ephansi yokuhlaselwa yisifo senhliziyo noma yokufa ngenxa yesifo senhliziyo ().

Ngaphezu kwalokho, ama-leek angumthombo omuhle we-allicin namanye ama-thiosulfinates, angamakhemikhali e-sulphur angasiza impilo yenhliziyo ngokunciphisa i-cholesterol, umfutho wegazi, nokwakhiwa kwamahlule egazi (,,,).

Isifinyezo Ama-leek aqukethe izinhlanganisela zezitshalo ezinempilo yenhliziyo ezikhonjisiwe ukunciphisa ukuvuvukala, i-cholesterol, umfutho wegazi, ukwakheka kwamahlule egazi, kanye nengozi yakho yonke yesifo senhliziyo.

4. Kwangathi kungasiza ekunciphiseni isisindo

Njengemifino eminingi, ama-leek angakhuthaza ukulahleka kwesisindo.

Ngama-calories angama-31 ngama-ounces angu-3.5 (amagremu ayi-100) okuvuza okuphekiwe, le mifino inamakhalori ambalwa kakhulu engxenyeni ngayinye.

Ngaphezu kwalokho, amalikhi angumthombo omuhle wamanzi nefayibha, angavimbela indlala, akhuthaze imizwa yokugcwala, futhi akusize ngokwemvelo udle okuncane ().

Zibuye zinikeze i-fiber encibilikayo, eyakha ijeli emathunjini akho futhi isebenza ngempumelelo ekwehliseni indlala nesifiso sokudla ().

Ngokwengeziwe, ucwaningo luhlala luxhumanisa izidlo ezinothe ngemifino nokwehlisa isisindo noma ukunciphisa isisindo ngokuhamba kwesikhathi. Ukungeza ama-leek noma ama-ramps asendle ekudleni kwakho kungakhuphula inani lakho lemifino, elingakhuphula lo mphumela (,).

Isifinyezo I-fiber namanzi emalikeni kungakhuthaza ukugcwala futhi kuvimbele indlala, engasiza ekunciphiseni isisindo. Ngaphezu kwalokho, le mifino inamakhalori amancane kakhulu.

5. Kungavikela kumdlavuza othile

AmaLeeks aziqhayisa ngamakhemikhali alwa nomdlavuza.

Isibonelo, i-kaempferol emalikeni ixhunyaniswe nengozi ephansi yezifo ezingamahlalakhona, ikakhulukazi umdlavuza. Ucwaningo lwe-test-tube lukhombisa ukuthi i-kaempferol ingalwa nomdlavuza ngokunciphisa ukuvuvukala, ukubulala amangqamuzana omdlavuza, nokuvimbela lawa maseli ekusakazekeni (,).

Ama-leek nawo awumthombo omuhle we-allicin, inhlanganisela yesibabule okucatshangwa ukuthi inikela ngezici ezifanayo ze-anticancer (26).

Izifundo zezilwane ziveza ukuthi imigwaqo ekhule enhlabathini ecebile nge-selenium ingasiza ekwehliseni amazinga omdlavuza kumagundane ().

Ngaphezu kwalokho, izifundo zabantu zikhombisa ukuthi labo abadla njalo ama-alliums, kufaka phakathi amalikhi, bangaba nengozi engaphansi kwe-46% yomdlavuza wesisu kunalabo abangawadli kakhulu ().

Ngokufanayo, ukudla okuphezulu kwama-alliums kungaxhunyaniswa nengozi ephansi yomdlavuza obala (,).

Khumbula ukuthi kudingeka olunye ucwaningo ngaphambi kokuba kwenziwe iziphetho ezinamandla.

Isifinyezo Olunye ucwaningo lukhombisa ukuthi ama-leek compounds angalwa nomdlavuza nokuthi ukudla okuphezulu kwama-alliums, kufaka phakathi amalikhi kanye nemigwaqo yasendle, kunganciphisa ubungozi balesi sifo. Noma kunjalo, kudingeka izifundo eziningi.

6. Kungakhuthaza ukugaya okunempilo

Ama-leek angathuthukisa ukugaya kwakho.

Lokho kuyingxenye ngoba kungumthombo we-fiber encibilikayo, kufaka phakathi ama-prebiotic, asebenza ukugcina isisu sakho siphilile ().

Lawa mabhaktheriya abe esekhiqiza ama-fatty chain acids (ama-SCFAs), njenge-acetate, propionate, ne-butyrate. Ama-SCFA anganciphisa ukuvuvukala futhi aqinise isisu sakho sempilo (,).

Ucwaningo luphakamisa ukuthi ukudla okune-prebiotic-rich kungasiza ukumunca umzimba wakho izakhamzimba ezibalulekile, ezingakhuphula impilo yakho yonke ().

Isifinyezo Ama-leek angumthombo omuhle we-fiber encibilikayo, ondla amabhaktheriya alusizo emathunjini akho. Ngokulandelayo, la mabhaktheriya anciphisa ukuvuvukala futhi akhuthaze impilo yokugaya ukudla.

7–9. Ezinye izinzuzo ezingaba khona

Yize ama-leek engafundwa ngokuqinile njengo-anyanisi nogalikhi, ucwaningo olusafufusa lukhombisa ukuthi banganikela ngezinzuzo ezengeziwe.

1. Kwangathi kungehlisa amazinga kashukela egazini. Izinhlanganisela zesulfure kuma-alliums zikhonjiswe ukwehlisa ngempumelelo amazinga kashukela egazini ().
2. Kwangathi kungakhuthaza ukusebenza kobuchopho. Lezi zinhlanganisela zesulfure zingaphinde zivikele ubuchopho bakho ekunciphiseni kwengqondo okuhlobene nobudala kanye nezifo ().
3. Kwangathi kungaliwa nezifo. Ucwaningo ezilwaneni lukhombisa ukuthi i-kaempferol, ekhona kuma-leek, ingavikela ekuthelelekeni kwamagciwane, igciwane kanye nemvubelo ().

Yize le miphumela ithembisa, izifundo eziningi ziyadingeka.

Isifinyezo Ama-leeks angasiza ukwehlisa amazinga kashukela egazini, athuthukise ukusebenza kobuchopho, futhi alwe nezifo. Kodwa-ke, kudingeka olunye ucwaningo ukuqinisekisa lezi zinzuzo.

10. Kulula ukwengeza ekudleni kwakho

Ama-leeks enza ukwengeza okumnandi, okunomsoco, nokuguquguqukayo kunoma yikuphi ukudla.

Ukuzilungiselela, sika izimpande bese uluhlaza omnyama uphela, ugcine kuphela izingxenye eziluhlaza ezimhlophe nezikhanyayo.

Ngemuva kwalokho, zisike ngobude bese ugeza ngaphansi kwamanzi agobhozayo, ukhuculule ukungcola nesihlabathi okungenzeka kuqoqene phakathi kwezingqimba zazo.

Ama-leek angadliwa eluhlaza, kepha futhi ungawabeka, uwathose, uwose, uwahlanganise ngebhonisi, uwabilise noma uwafake emanzini okugcotshwa.

Benza isengezo esihle kumasobho, ama-dips, isitshulu, ukugcwaliswa kwe-taco, amasaladi, ama-quiches, ama-stir-fries, nezitsha zamazambane. Ungazidla wedwa.

Ungawafaka efrijini amasiki aluhlaza cishe isonto bese upheka izinsuku ezimbili.

Ngokungafani namalikhi atshaliwe, izindunduma zasendle zinepunge ngendlela emangalisayo. Inani elincane nje lamarampu lingangeza ukunambitheka okuqinile okufana nogalikhi esitsheni sakho osithandayo.

Isifinyezo Ama-leeks enza izinto ezihlukahlukene futhi kulula ukuwafaka ekudleni kwakho. Ungazidla zodwa noma uzingeze kuzitsha ezahlukahlukene ezinkulu noma eziseceleni.

Okubalulekile

Ama-leek kanye nama-ramps asendle aqhosha ngezakhi ezahlukahlukene zomzimba nezakhi eziwusizo ezingakhuphula ukugaya kwakho, zikhuthaze ukwehla kwesisindo, zinciphise ukuvuvukala, zilwe nesifo senhliziyo, futhi zilwe nomdlavuza.

Ngaphezu kwalokho, zingehlisa amazinga kashukela egazini, zivikele ubuchopho bakho futhi zilwe nezifo.

La ma-alliums, ahlobene kakhulu negalikhi no-anyanisi, enza izengezo ezinhle ekudleni okunempilo.