Anyanisi 101: Amaqiniso Okudla Okunempilo kanye Nemiphumela Yezempilo

-Delile

• Amaqiniso ezomsoco
• AmaCarbs
• Izintambo
• Amavithamini namaminerali
• Ezinye izinhlanganisela zezitshalo
• Izinzuzo zezempilo zika-anyanisi
• Ukulawulwa kukashukela egazini
• Impilo yamathambo
• Ukunciphisa ingozi yomdlavuza
• Amashansi angaba khona
• Ukungabekezelelani anyanisi kanye nokungezwani komzimba
• Ama-FODMAP
• Ukucasuka kwamehlo nomlomo
• Kuyingozi ezifuywayo
• Okubalulekile

Anyanisi (I-Allium cepa) imifino emise okwe-bulb ekhula ngaphansi komhlaba.

Eyaziwa nangokuthi u-anyanisi we-bulb noma u-anyanisi ovamile, atshalwa emhlabeni wonke futhi ahlobene kakhulu nama-chives, u-garlic, ama-scallions, ama-shallots namalikhi.

Anyanisi angaba nezinzuzo eziningana zezempilo, ikakhulu ngenxa yokuqukethwe kwawo okuphezulu kwama-antioxidants kanye nezinhlanganisela eziqukethe isulfure.

Banemiphumela yokulwa nokuvuvukala futhi baxhunyaniswa nengozi enciphisiwe yomdlavuza, amazinga kashukela aphansi, kanye nempilo yamathambo ethuthukisiwe.

Imvamisa esetshenziswa njengesinongo noma isitsha eseceleni, u-anyanisi uwukudla okuyisisekelo emakhishini amaningi. Zingabhakwa, zibiliswe, zosiwe, zithosiwe, zosiwe, zisuswe, zifakwe impuphu noma zidliwe ziluhlaza.

U-anyanisi uyahluka ngosayizi, ukuma, nombala, kepha izinhlobo ezivame kakhulu zimhlophe, ziphuzi futhi zibomvu. Ububanzi bokunambitheka busuka kumnene futhi bumnandi bube bukhali futhi bunongwe, kuye ngokuhlukahluka nesikhathi sonyaka.

U-anyanisi ungadliwa futhi uma ungavuthiwe, ngaphambi kokuba isibani sifinyelele usayizi ogcwele. Zibe sezibizwa ngama-scallion, u-anyanisi wasentwasahlobo, noma u-anyanisi wasehlobo.

Le ndatshana ikutshela konke odinga ukukwazi ngo-anyanisi.

Amaqiniso ezomsoco

I-anyanisi eluhlaza ingaphansi kakhulu kwama-calories, ngama-calories angama-40 kuphela ngama-ounces angu-3.5 (amagremu ayi-100).

Ngesisindo esisha, bangama-89% amanzi, ama-9% ama-carbs, kanye ne-1.7% fiber, ngamanani amancane amaprotheni namafutha.

Izakhi zomzimba eziyinhloko kuma-ounces angu-3.5 (amagremu ayi-100) anyanisi eluhlaza ngu ():

• Amakholori: 40
• Amanzi: 89%
• Amaprotheni: 1.1 amagremu
• AmaCarbs: 9.3 amagremu
• Ushukela: 4.2 amagremu
• Umucu: 1.7 amagremu
• Amafutha: 0.1 amagremu

AmaCarbs

Amakhabhohayidrethi enza cishe u-9-10% wawo anyanisi ongaphekiwe nophekiwe.

Ziqukethe kakhulu ushukela olula, njenge-glucose, i-fructose, ne-sucrose, kanye ne-fiber.

Ingxenye ye-3.5-ounce (100-gram) iqukethe i-9.3 gram ye-carbs kanye ne-1.7 gram ye-fiber, ngakho-ke ingqikithi ye-carb yokugaya ingu-7.6 amagremu.

Izintambo

U-anyanisi ungumthombo ohloniphekile we-fiber, obala u-0.9-2.6% wesisindo esisha, kuya ngohlobo lwe-anyanisi.

Bacebile kakhulu ngemicu encibilikayo enempilo ebizwa ngokuthi i-fructans. Eqinisweni, u-anyanisi uphakathi kwemithombo yokudla eyinhloko yama-fructans (, 3).

AmaFructan abizwa ngokuthi yimicu yama-prebiotic, ondla amabhaktheriya alusizo esiswini sakho.

Lokhu kuholela ekwakhekeni kwama-fatty chain acids (ama-SCFAs), afana ne-butyrate, angathuthukisa impilo yamakholoni, anciphise ukuvuvukala, futhi anciphise nengozi yokuba nomdlavuza wamathumbu (4,,).

Kodwa-ke, ama-fructans abhekwa njengama-FODMAP, angadala izimpawu zokugaya ezingemnandi kubantu ababucayi, njengalezo ezine-irritable bowel syndrome (IBS) (,,).

Anyanisi aqukethe kakhulu amanzi, ama-carbs kanye ne-fiber. Imicu yabo emikhulu, i-fructans, ingondla amabhaktheriya anobungane esiswini sakho, noma engadala izinkinga zokugaya ukudla kwabanye abantu.

Amavithamini namaminerali

Anyanisi aqukethe amanani ahloniphekile amavithamini namaminerali amaningana, kufaka phakathi:

• Uvithamini C. I-antioxidant, le vithamini iyadingeka ekusebenzeni komzimba nasekugcineni isikhumba nezinwele (,,).
• I-Folate (B9). Uvithamini ongu-B oncibilikiswa ngamanzi ubalulekile ekukhuleni kwamaseli nasekuguqulweni komzimba futhi kubaluleke kakhulu kwabesifazane abakhulelwe ().
• Uvithamini B6. Kutholakala ekudleni okuningi, le vithamini ibandakanyeka ekwakheni amangqamuzana abomvu egazi.
• Potassium. Le minerali ebalulekile ingaba nemiphumela yokwehlisa umfutho wegazi futhi ibalulekile empilweni yenhliziyo (,).

U-anyanisi uqukethe inani elifanele le-vitamin C, i-folate, i-vitamin B6, ne-potassium, enikeza izinzuzo eziningi.

Ezinye izinhlanganisela zezitshalo

Izinzuzo zezempilo zika-anyanisi zibangelwa ama-antioxidants azo nezinhlanganisela eziqukethe isulfure (3).

Emazweni amaningi, u-anyanisi uphakathi kwemithombo yokudla eyinhloko yama-flavonoid, ikakhulukazi ikhompawundi ebizwa nge-quercetin (,,).

Izinhlanganisela zezitshalo eziningi kakhulu ku-anyanisi yilezi:

• Ama-Anthocyanins. Kutholakala kuphela ku-anyanisi obomvu noma onsomi, ama-anthocyanins angama-antioxidants anamandla nezingulube ezinikeza la anyanisi umbala wawo obomvu.
• I-Quercetin. I-flavonoid antioxidant, i-quercetin yehlisa umfutho wegazi futhi ithuthukise impilo yenhliziyo (,).
• Izinhlanganisela zesulfure. Lawa ikakhulukazi ama-sulfide nama-polysulfide, angavikela umdlavuza (,,).
• I-Thiosulfinates. Lezi zinhlanganisela eziqukethe isibabule zingavimbela ukukhula kwamagciwane amancane ayingozi futhi zivimbele ukwakheka kwamahlule egazi ().

Ama-anyanisi abomvu nephuzi acebile ngama-antioxidants kunezinye izinhlobo. Eqinisweni, u-anyanisi ophuzi angaqukatha cishe ama-antioxidants cishe ama-11 kunawanyanisi abamhlophe ().

Ukupheka kunganciphisa kakhulu amazinga ama-antioxidants ().

Anyanisi acebile kumakhemikhali ezitshalo kanye nama-antioxidants, ikakhulukazi ama-quercetin nezinhlanganisela eziqukethe isulfure. Izinhlobo ezinemibala, ezifana neziphuzi noma ezibomvu, zipakisha ama-antioxidants amaningi kunamhlophe.

Izinzuzo zezempilo zika-anyanisi

U-anyanisi ukhonjiswe ukuthi unezakhi ezinamandla zokulwa nokuvuvukala (3, 28, 29, 30).

Ukulawulwa kukashukela egazini

Uhlobo lwesifo sikashukela sohlobo lwe-2 yisifo esivamile, esibonakala ikakhulu ngamazinga aphezulu kashukela egazini.

Izifundo zezilwane ziphakamisa ukuthi u-anyanisi angehlisa amazinga kashukela egazini (,,).

Imiphumela efanayo ikhonjisiwe kubantu. Olunye ucwaningo kubantu abanesifo sikashukela sohlobo lwesibili luthole ukuthi ukudla ama-ounces ayi-3.5 (100 amagremu) ka-anyanisi eluhlaza ngosuku kwaholela ekwehleni okukhulu emazingeni kashukela egazini ().

I-anyanisi eluhlaza ingasiza ukulawula zombili izinhlobo zesifo sikashukela sohlobo 1 no-2, kepha kudingeka olunye ucwaningo (,).

Impilo yamathambo

I-osteoporosis iyinkinga ejwayelekile yezempilo, ikakhulukazi kwabesifazane abaya esikhathini sokuya esikhathini. Ukudla okunempilo kungenye yezindlela eziyinhloko zokuvimbela (37, 38).

Izifundo zezilwane ziveza ukuthi u-anyanisi uvikela ekuwohlokeni kwamathambo futhi kungahle kwandise nethambo (,,).

Ucwaningo olukhulu lokubheka kwabesifazane abaneminyaka engaphezu kwengu-50 ubudala luthole ukuthi ukusetshenziswa kwanyanisi njalo kuxhunyaniswa nokwanda kwamathambo ().

Ucwaningo olwengeziwe lukhombisa ukuthi ukudla izithelo ezikhethiwe, amakhambi, nemifino, kufaka phakathi u-anyanisi, kunganciphisa ukulahleka kwethambo kwabesifazane be-postmenopausal ().

Ukunciphisa ingozi yomdlavuza

Umdlavuza yisifo esivamile, esibonakala ngokukhula kwamaseli okungalawulwa. Ingenye yezimbangela zokufa zomhlaba ezihamba phambili.

Ucwaningo lwe-Observational luxhumanise ukwanda kokudla kuka-anyanisi engcupheni encishisiwe yezinhlobo eziningana zomdlavuza, njengalezo zesisu, isifuba, ikholoni, ne-prostate

U-anyanisi unemiphumela yokulwa nokuvuvukala. Zingehlisa amazinga kashukela egazini, zithuthukise impilo yamathambo, futhi zinciphise ubungozi bezinhlobo eziningana zomdlavuza.

Amashansi angaba khona

Ukudla u-anyanisi kungaholela ekuphefumuleni okunukayo nasekunukeleni umzimba okungathandeki.

Okunye ukwehliswa okuningana kungenza le mifino ingakulungeli abanye abantu.

Ukungabekezelelani anyanisi kanye nokungezwani komzimba

Ukungezwani komzimba no-anyanisi akuvamile, kepha ukungabekezelelani kwezinhlobo eziluhlaza akuvamile.

Izimpawu zokungabekezelelani kuka-anyanisi zifaka phakathi ukuphazamiseka kokugaya ukudla, njengokuphazamiseka kwesisu, isilungulela, negesi ().

Abanye abantu bangathola ukungezwani komzimba nokuthinta u-anyanisi, noma ngabe bayalwa nokudla kwabo noma cha ().

Ama-FODMAP

U-anyanisi aqukethe ama-FODMAP, okuyisigaba sama-carbs nemicu abantu abaningi abakwazi ukubekezelela (,,).

Kungadala izimpawu ezingemnandi zokugaya ukudla, njengokuqunjelwa, igesi, ukuqunjelwa, nohudo (,).

Abantu abane-IBS bavame ukungabekezeleli ama-FODMAP futhi bangafuna ukugwema u-anyanisi.

Ukucasuka kwamehlo nomlomo

Udaba oluvame kakhulu ngokulungisa kanye nokusika u-anyanisi ukucasulwa kwamehlo nokukhiqizwa kwezinyembezi. Lapho isikwa, amaseli ka-anyanisi ukukhipha igesi ebizwa nge-lachrymatory factor (LF) ().

Igesi ivula ama-neurons emehlweni akho abangela ukuzwa okuhlabayo, kulandelwe izinyembezi ezikhiqizwa ukukhipha okucasulayo.

Ukushiya ukuphela kwempande kuqinile ngenkathi ukusika kunganciphisa ukucasuka, njengoba isisekelo se-anyanisi sinokuxinana okuphezulu kwalezi zinto kune-bulb.

Ukusika u-anyanisi ngaphansi kwamanzi agelezayo nakho kungavimbela le gesi ekuncibilikeni emoyeni.

I-LF ibuye ibhekane nomuzwa ovuthayo emlonyeni wakho lapho u-anyanisi edliwa uluhlaza. Lo muzwa ovuthayo uyancishiswa noma uqedwe ngokupheka (55).

Kuyingozi ezifuywayo

Ngenkathi u-anyanisi eyingxenye enempilo yokudla kwabantu, angabulala ezinye izilwane, kufaka phakathi izinja, amakati, amahhashi nezinkawu (56).

Izimbangela ezinkulu ngama-sulfoxides nama-sulfide, angadala isifo okuthiwa i-Heinz body anemia. Lesi sifo sibonakala ngomonakalo ngaphakathi kwamangqamuzana egazi abomvu ezilwane, okuholela ekushoneni kwegazi ().

Qiniseka ukuthi awusondli u-anyanisi esilwaneni sakho, futhi ugcine noma yini enongwe ngo-anyanisi ingafinyeleleki uma unesilwane ekhaya lakho.

Anyanisi angadala imiphumela emibi yokugaya ukudla kwabanye abantu, kanti u-anyanisi oluhlaza ungadala ukucasuka kwamehlo nomlomo. U-anyanisi angaba nobuthi kwezinye izilwane.

Okubalulekile

U-anyanisi uyimpande yemifino enezinzuzo ezahlukahlukene.

Ziphezulu ama-antioxidants kanye nezinhlanganisela eziqukethe isulfure, ezinye zazo ezingaba nemiphumela eminingi ezuzisayo.

Yize kudingeka olunye ucwaningo, u-anyanisi uxhunyaniswe nokuthuthuka kwempilo yamathambo, amazinga kashukela aphansi, kanye nengozi encishisiwe yomdlavuza.

Ngakolunye uhlangothi, kungadala izinkinga zokugaya ukudla kwabanye abantu.

Uma ukujabulela, u-anyanisi angaba yingxenye ebalulekile yokudla okunempilo.