Zvakanakira Hanyanisi

Zvemukati

• Chii Anyanisi, Chaizvo?
• Zvakanakira Hanyanisi
• Mashandisiro Aungaita Hanyanisi
• Quick Pickled Red Hanyanisi naErin Shaw
• Ongororo ye

Iyo inopinza yeanisii inoita kuti ive yakakosha zvigadzirwa mumhando dzekubika kubva kune huku sosi muto kune nyama yemombe bolognese kune saladi nicoise. Asi iyo tangi yeanisii handiyo chete chinhu chinovapa chinzvimbo chegamba. Zvokudya zvinobatsira zvehanyanisi ndiwo masimba avo epachivande. Yave nguva yekusvuura mashure pamiriwo iyi.

Chii Anyanisi, Chaizvo?

Hanyanisi inokura pasi pevhu sema bulbs uye ndeyemhuri yeallium yemiriwo, iyo inosanganisirawo mariki negariki (iyo ine boka rehutano hwayo, zvakare). Eiii yero ndiyo inowanzo kurimwa muUnited States, asi eiii tsvuku uye chena hanyanisi zvakare anowanikwa zvakanyanya mune dzakawanda dzekutengesa nyaya. Unogona kudya hanyanisi dziri mbishi, dzakabikwa, kana kuti dzakaomeswa.

Hanyanisi ine mukurumbira wekuita kuti vanhu vacheme, uye yavo yekukonzera kuchema mhedzisiro inouya kubva mukugadzirisa kweenzyme iyo inokonzeresa kuburitswa kwegasi rinogumbura maronda anokanganisa anoburitsa misodzi kumeso ako. Heino chikonzero nei vachifanira kuchema.

Zvakanakira Hanyanisi

Kudya kwakapfuma muchero nemiriwo kwakaratidzirwa kudzikisa njodzi yezvirwere zvisingaperi senge chirwere chemwoyo, gomarara, sitiroko, uye chirwere cheshuga, akadaro Rui Hai Liu, MD, Ph.D., purofesa wesainzi yezvokudya paCornell University. (Uyezve, tsvagiridzo inoratidza kuti vanokuita kuti ufare, zvakare.) "Unofanirwa kudya michero nemiriwo zvakasiyana siyana, kusanganisira hanyanisi, sechikamu chekudya zvine hutano," akadaro.

Hanyanisi ine makemikari anonzi phenolics anoita se antioxidants kudzima chiitiko chekukuvadza mahara radicals, akadaro Dr. Liu. Nenzira: Iwo ekunze akaturikidzana ehanyanisi ane yakanyanya antioxidants, maererano neongororo yakabudiswa mu Zvinyorwa zveKudya Sayenzi neTekinoroji. (Zvimwe pano: Aya mabhenefiti echikafu chichena anoratidza kuti chikafu chine mavara handicho chega chikafu chenyeredzi.)

Uyezve, hanyanisi haidhure, miriwo iri nyore iyo inogona kukubatsira kuzadzisa tarisiro yezuva nezuva yepfumbamwe kusvika gumi neshanu yemichero nemiriwo — chinangwa chakaoma kunyangwe iwe uri kuyedza chaizvo. "Hanyanisi inowanikwa nyore uye iri nyore kuchengeta," akadaro. "Unogona kuzvidya mbishi kana kudya zvakabikwa." (Edza izvi zvimwe zvine hutano zvinomera-zvakavakirwa kudya mabikirwo echikafu chega chezuva.)

Heano mamwe mabhenefiti eanyanisi iwe aunofanirwa kuziva nezve:

Deredza njodzi yekenza yemazamu. Muchidzidzo chechangobva kuitika chakabudiswa mujenari Nutrition uye Cancer, vakadzi vaidya hanyanisi yakawanda negariki vakanga vasina mukana wekuita kenza yemazamu kupfuura vakadzi vaidya zvishoma zvinonaka zvinonaka. Misanganiswa muhanyanisi yakadai seS-allylmercaptocysteine ​​​​uye quercetin inogona kukanganisa kupararira kwekenza maseru.

Chengeta shuga yako yeropa yakasimba. Vanhu vanodya zvakanyanya hanyanisi negariki vane njodzi yakadzikira yekuramba insulin, inokurudzira tsvakiridzo yakaburitswa mu Zvinyorwa zveHerbal Medicine. Hutano hwe insulin basa hunogona kukubatsira kudzora shuga yako yeropa uye kudzivirira rudzi rwe 2 chirwere cheshuga.

Batsira ganda rako. Vanhu vakadya hanyanisi yakawanda negariki vaive ne20 muzana yakaderedza njodzi yekenza yeganda melanoma mune ongororo ichangoburwa yakaburitswa mumagazini Nutrients. (Mbeu, mafuta omuorivhi, nemazai zvaidzivirirawo.)

Dzivirira colon yako. Muchidzidzo chechangobva kuitika chakabudiswa mu Asia Pacific Zvinyorwa zveKiriniki Oncology, vanhu vakadya zvakanyanya alliums vaive ne79 muzana yakaderera mikana yekuva negomarara remukati pane avo vakadya zvishoma.

Dzivirira mwoyo wako neitsvo kubva mukukuvara. Munguva yechidzidzo chemakore matanhatu mu Nyaya yeHypertension, vanhu vaidya hanyanisi dzakawanda uye mamwe maallium vaiva ne64-muzana yakaderedzwa njodzi yechirwere chemwoyo, 32 muzana yakaderedza ngozi yechirwere cheitsvo chisingaperi, uye 26 muzana yakaderedza ngozi yeBP.

Chengetedza inzwi rako. Kudya hanyanisi kunogona kukubatsira kudzikisa njodzi yako yekenza yemusoro neyemutsipa, inoratidza ongororo yakaburitswa mu Molecular Nutrition uye Zvokudya Zvokudya. Vanhu vaidya zvinodarika zvitatu zvehanyanisi pavhiki vaive ne31 muzana yakaderedzwa njodzi yegomarara relaryngeal zvichienzaniswa nevaya vaidya zvishoma.

Mashandisiro Aungaita Hanyanisi

Zvichienderana nerudzi rweeiii, unogona kuita zvakawanda zvekusika uye zvinonaka nekukurumidza uye zvakapusa zvinhu nazvo, anodaro Elizabeth Shaw, M.S., R.D.N., nyanzvi yenyika yezvoutano uye munyori. (Tarisa uone anoniki ane hutano uye scallion mapepa pano.)

Wedzera zvimedu kumasaradhi. Slice tsvuku eiii yakatetepa (isingasviki 1/8 inch) uye wobva wawedzera iwo kumasaradhi (seShaw's Cucumber Yogurt Salad kana Quinoa uye Spinach Salad mapepa), edzai Black Grape uye Red Onion Focaccia Pizza, kana kuzvinhonga nemazita ari pazasi.

Zvivise muto. Eiii yero yakakwana kune soups, chilis, uye sauces, seShaw's Instant Pot Chicken Taco Soup. "Kuti unyatsowana flavour yauri kutsvaga, iwe uchazoda kuvamisa ivo usati wawedzera kune huru yekubika," anodaro Shaw. "Ingoisa chipunu chemafuta omuorivhi mupani yako, kanda mumaonikisi uye ubike kusvikira wachinja."

Idha ivo. Gadzira dice chena hanyanisi uye wobva wawedzera iwo pasita saladi, guacamole, uye madhipi, anodaro Shaw.

Roast kana grill ivo. Ingo wedzera mafuta emuorivhi mashoma uye munyu uye mhiripiri kumwaka, anodaro Shaw. Iye anokurudzira idzi nzira dzekubika usati waisa hanyanisi pane yakatakura veggie sangweji kunyanya.

Quick Pickled Red Hanyanisi naErin Shaw

Zvinoshandiswa

• 2 hombe tsvuku hanyanisi
• 2 makapu machena vhiniga
• 1 mukombe shuga
• 2 mashupuni kosher munyu
• 1 tablespoon peppercorns

Mirayiridzo

1. Sanisa hanyanisi muzvimedu zvidete, 1/8-inch kana zvishoma.
2. Birai 2 makapu ewhite vhiniga ne 1 mukombe shuga kusvika yaputswa.
3. Bvisa kubva pamoto uye nzvimbo muhari huru yegirazi.
4. Wedzera 2 mashupuni kosher munyu, 1 kipuni kana zvakadaro yepeppercorns uye chero mimwe miriwo yaungade, yakadai sejalapenos.
5. Pamusoro nehanyanisi uye chengetedza chirongo chegirazi. Isa mufiriji kweinenge maawa makumi maviri nemana usati wanakidzwa. (PS heano maitiro ekunhonga chero muriwo kana michero mune mashoma matanho akareruka.)

Ongororo ye