Imihlomulo Yezempilo eyi-7 yeParsley Root

-Delile

• 1. Ucebile ngomsoco
• 2. Inikeza ngama-antioxidants anamandla
• 3. Ingase ilwe nokuvuvukala
• 4. Kungathuthukisa ukukhishwa kobuthi emzimbeni
• 5. Kungakhuphula amasosha omzimba wakho
• 6. Kungaba nezakhiwo ze-anticancer
• 7. Kulula ukwengeza ekudleni kwakho
• Okubalulekile

Imvamisa ibizwa njengezimpande zeHamburg, impande ye-parsley isetshenziswa emakhishini amaningi aseYurophu.

Yize kuhlobene kakhulu, akufanele kudidaniswe nezinhlobo ezithandwa kakhulu zeparsley eluhlaza enamaqabunga ongayikhula engadini yakho noma uyisebenzise njengomuthi.

Impande yeParsley ivela kuma-subspecies eparsley engadini eyaziwa ngokwesayensi njenge Petroselinum crispum Tuberosum. Yize amaqabunga awo edliwa, ikhulele izimpande zawo eziwugqinsi nezineshubhu (1).

Ngenkathi ibukeka njengesiphambano phakathi kwesanqante ne-parsnip, iphrofayili yayo yokunambitheka ihluke kakhulu, njengoba inikeza izinkomba zeparsley ene-herbaceous.

Nazi izinzuzo eziyi-7 ezimangazayo zempande ye-parsley.

1. Ucebile ngomsoco

Impande yeParsley inezithako eziningi zomsoco. Ukuphakelwa okuluhlaza okungu-3.5-ounce (100-gram) kuqukethe (2):

• Amakholori: 55
• AmaCarbs: 12 amagremu
• Umucu: 4 amagremu
• Amaprotheni: 2 amagremu
• Amafutha: 0.6 amagremu
• Uvithamini C: Ama-55% we-Daily Value (DV)
• I-Vitamin B9 (i-folate): U-45% we-DV
• Potassium: U-12% we-DV
• Magnesium: U-11% we-DV
• Izinki: U-13% we-DV
• I-Phosphorus: U-10% we-DV
• Insimbi: U-7% we-DV

Impande yeParsley ilayishwe ngamavithamini namaminerali abalulekile, ikakhulukazi uvithamini C, i-folate ne-zinc.Ibuye inikeze nge-magnesium, amaminerali iningi labantu base-U.S. Elingatholi lanele (3).

Ngaphezu kwalokho, ipakisha cishe i-20% ye-DV ye-fiber ngenkathi isenama-kilojoule amancane namafutha, ikwenza kube inketho enhle kakhulu enomsoco ezinhlobonhlobo zokudla.

Isifinyezo Impande yeParsley iphansi kwamakhalori futhi iqukethe izakhi zomzimba eziningana ezibalulekile, kufaka phakathi i-vitamin C, i-folate ne-fiber.

2. Inikeza ngama-antioxidants anamandla

Impande yeParsley inikeza ama-antioxidants anamandla, angaba nomthelela ezinzuzweni zayo ezingaba khona zezempilo ().

Ama-antioxidants anciphisa ingcindezi futhi alwe nama-radicals amahhala - izinhlayiya ezisebenza kakhulu ezilimaza amaseli akho, zikhuphule ukucindezeleka, futhi zingaba nesandla ezifweni uma amazinga ephezulu kakhulu emzimbeni wakho ().

I-Myristicin ne-apiol, ama-antioxidants amabili aphambili ezimpandeni zeparsley, athathwa njengabhekene nomsebenzi omningi we-antioxidant (6).

Impande yeParsley iqukethe nenani elikhulu likavithamini C, umsoco osebenza njenge-antioxidant futhi ongasiza ekuvikeleni izifo ().

Isifinyezo Ama-antioxidants anamandla ezimpande zikaParsley afaka i-myristicin, i-apiol, ne-vithamini C. Lezi zinhlanganisela zingabhekana nezinzuzo zayo eziningi zezempilo.

3. Ingase ilwe nokuvuvukala

Impande yeParsley ingaziqhayisa ngezakhiwo eziningi ezilwa nokuvuvukala.

Ngenkathi ukuvuvukala kuyimpendulo yemvelo yomzimba ekucindezelekeni, ukuvuvukala ngokweqile kungakhuphula ubungozi besifo.

Impande yeParsley iqukethe izinhlanganisela eziningana, ezinjenge-myristicin, i-apiol, ne-furanocoumarins, ezaziwa ukuthi zinemiphumela yomibili yokulwa nokuvuvukala (6, 8).

Ngaphezu kwalokho, amavithamini namaminerali ayo amaningi, anjengevithamini C, i-zinc, ne-magnesium, alawula impendulo yomzimba wakho yokuvuvukala ().

Ukufaka izimpande zeparsley ekudleni okulinganiselayo eceleni kweminye imifino ecebile ngomsoco kunganciphisa ukuvuvukala futhi kusize ukuvimbela izimo ezithile ezingalapheki, kufaka phakathi isifo senhliziyo, umdlavuza kanye ne-osteoporosis ().

Isifinyezo Izakhi zomzimba kanye nama-antioxidants ezimbandeni zeparsley zingadlala indima ekwehliseni ukuvuvukala nokuvikela ezifweni ezingamahlalakhona.

4. Kungathuthukisa ukukhishwa kobuthi emzimbeni

Ama-enzyme ahlukahlukene esibindi sakho asiza ekuqedeni ubuthi ongahle utholakale kubo ngemithi, ukudla, noma okungcolisayo.

I-Glutathione, i-antioxidant ekhiqizwa isibindi sakho, idlala indima ebalulekile kule nqubo yokuqeda amandla emzimbeni (,).

Olunye ucwaningo luthole ukuthi ijusi yezimpande zeparsley inyuse kakhulu inani le-glutathione namanye ama-enzyme wokukhipha ubuthi emzimbeni wezicubu zesibindi wamagundane anikezwe umuthi onobuthi ().

Lo mphumela ukhombisa ukuthi ijusi yezimpande zeparsley ingavikela ekuchayekeni kumakhemikhali ayingozi.

Kodwa-ke, njengoba le miphumela ingahle ingasebenzi kubantu, kudingeka olunye ucwaningo.

Isifinyezo Ijusi lempande yeparsley lingasiza inqubo yokuxoshwa kwesibindi sakho. Lokho kusho ukuthi, izifundo zabantu ziyadingeka.

5. Kungakhuphula amasosha omzimba wakho

Impande yeParsley iwumthombo omkhulu we-fiber ne-vitamin C, izakhi zomzimba ezimbili ezibalulekile kumasosha omzimba aphilile.

Ukuphakelwa okuluhlaza okungu-3.5-ounce (100-gram) kuqukethe ngaphezu kwesigamu se-DV sikavithamini C futhi cishe u-20% we-DV ye-fiber (2).

UVitamin C ubalulekile emasosheni omzimba aqinile, njengoba elwa namagciwane angaphandle, ingcindezi nokuvuvukala. Ngaphezu kwalokho, kusiza izicubu zesikhumba sakho kanye nomgudu wokugaya ukudla kube yisithiyo esiqinile ekulweni namagciwane nezinye izinto eziyingozi ().

Okwamanje, i-fiber isekela ukukhula kwamagciwane aphilayo emkhakheni wokugaya ukudla. Ucwaningo lukhombisa ukuthi umphakathi onempilo wamathumbu amabhaktheriya uvikela ekuthelelekeni ().

Isifinyezo Impande yeParsley ingumthombo omuhle kavithamini C kanye nefayibha, izakhi zomzimba ezimbili ezibalulekile kumasosha omzimba aphilile.

6. Kungaba nezakhiwo ze-anticancer

Olunye ucwaningo luveza ukuthi impande ye-parsley ingalwa nezinhlobo ezithile zomdlavuza.

Le mifino ipakisha i-fiber eningi, ehlotshaniswa nengozi encishisiwe yomdlavuza we-colon, ovarian, ikhanda nentamo (,,).

Ngokwengeziwe, isifundo esisodwa se-test-tube sathola ukuthi i-parsley izimpande ezikhishwe zivimbela ukukhula nokwanda kwamangqamuzana omdlavuza webele ().

Yize le datha ikhuthaza, izifundo zabantu ezenzelwe kahle ziyadingeka ukuqonda kangcono imiphumela yale mifino kumdlavuza.

Isifinyezo Ucwaningo oluthile lukhombisile ukuthi ukukhishwa kwezimpande zeparsley kungavimbela ukukhula komdlavuza webele, futhi okuqukethwe kwale fiber yemifino nakho kungaba nemiphumela yokulwa nomdlavuza. Kodwa-ke, kudingeka olunye ucwaningo.

7. Kulula ukwengeza ekudleni kwakho

Impande yeParsley iyahlukahluka, iyadliwa iluhlaza noma iphekiwe, futhi kulula ukuyengeza esimisweni sakho.

Zama ukukhetha ama-specimens anombala we-beige, oqinile, futhi ongalotshwanga. Uma iziqongo zisanamathele, kufanele zibe luhlaza ngokujulile futhi zingasuli.

Qala ngokususa iziqongo, ezingasetshenziswa njengokuhlobisa noma zenziwe i-pesto kamuva. Geza izimpande kahle, kodwa ungakhathazeki ngokuzixebula. Eqinisweni, izikhumba zemifino zivame ukuhlinzeka ngomthombo ogxilile we-fiber nezinye izakhi zomzimba ().

Ungasika izimpande ze-parsley zibe yizinti futhi uzijabulele ngokusobala noma nge-almond oyithandayo, ubhontshisi, noma i-veggie dip. Ngaphandle kwalokho, zama ukuwagcoba ukuhlobisa amasaladi noma amasamishi.

Impande yeparsley nayo ingafakwa nge-steamed, igosiwe noma isuswe. Ibhangqana kahle neminye imifino yezimpande futhi ilungiswe kamnandi i-au gratin noma yengezwa kudoti we-veggie medley.

Ngaphezu kwalokho, ungafaka umusi nempande ye-parsley oyisebenzisayo njengombhede wenyama eyosiwe noma ama-veggie bakers, noma uwasike bese ufaka amasobho noma isitshulu.

Isifinyezo Impande yeparsley ingadliwa iphekiwe futhi iluhlaza. Yenza ukwengeza okuhle kumasobho, isitshulu, izitsha zenyama, nezitsha zemifino ezigazingiwe.

Okubalulekile

Impande yeParsley ihlobene kakhulu neparsley eluhlaza okotshani futhi ingahlinzeka ngezinzuzo eziningi zezempilo.

Igcwele izakhi zomzimba nezakhi zezitshalo ezinganciphisa ukuvuvukala, zikhulise amasosha omzimba, futhi zisekele ukusebenza kwesibindi.

Uma unelukuluku lokwazi ngale mpande yemifino eyingqayizivele, ungayingeza ekudleni kwakho namuhla.