10 Hutano nekudya zvinovaka muviri Mabhenefiti emaLeek uye Masango eRamp

Zvemukati

• 1. Iine michero yakasiyana siyana
• 2. Yakarongedzwa nemakemikari anobatsira emiti
• 3. Inogona kudzora kuzvimba uye kusimudzira hutano hwemwoyo
• 4. Dai rubatsiro uremu
• 5. Inogona kudzivirira kubva kune dzimwe cancer
• 6. Inogona kukurudzira kugaya kwakanaka
• 7–9. Zvimwe zvinogona kubatsira
• 10. Zviri nyore kuwedzera pane zvaunodya
• Chinokosha

Maeek ndeemhuri imwechete seanyanisi, shallots, scallions, chives, uye garlic.

Vanotaridzika kunge hofori yeiiiiiiiiiiiiiii asi vane hunyoro hwakanyanya, hwunonaka hwekunaka uye dhizaini yekugadzira kana yabikwa.

Maeeks anowanzo kurimwa, asi mhando dzemusango, senge North American wild leek - inozivikanwawo se ramps - iri kuwana mukurumbira.

Ramp inofarirwa nevapambi uye vafudzi vepamusoro zvakafanana nekuda kwekunaka kwavo kwakasimba, unova muchinjikwa pakati pegariki, scallions, uye maekisi akura nekutengesa.

Mhando dzese dzereki dzinovaka uye dzinofungidzirwa kupa huwandu hwerubatsiro rwehutano.

Heano gumi ebhenefiti mabhenefiti emaekisi uye musango nzira.

1. Iine michero yakasiyana siyana

Maeeks ane huturu-dense, zvichireva kuti iwo akadzika macalorie asi ane mavhitaminzi akawanda nemamineral.

Imwe 3.5-ounce (100-gramu) inoshumirwa yemaekiki akabikwa ine chete 31 macalorie ().

Panguva imwecheteyo, ivo vanonyanya kukwirira muprovitamin A carotenoids, kusanganisira beta carotene. Muviri wako unoshandura idzi carotenoid kuita vhitamini A, iyo yakakosha pakuona, immune immune, kubereka, uye kutaurirana kwemasero (2).

Izvowo zvakare sosi yakanaka yevhitamini K1, iyo inodikanwa pakuvhara kweropa uye hutano hwemwoyo (3).

Zvichakadaro, marampu emusango anonyanya kupfuma muvhitamini C, iyo inobatsira hutano hwemuviri, kugadzirisa matishu, kunwa kwesimbi, uye kugadzirwa kwecollagen. Muchokwadi, ivo vanopa zvakapetwa zvakapetwa kaviri vhitamini C sehuwandu hwakaenzana hwemaorenji (4,).

Maeeks zvakare sosi yakanaka yemanganese, ayo anogona kubatsira kudzikisira premenstrual syndrome (PMS) zviratidzo uye kukurudzira hutano hwehutachiona. Uyezve, vanopa mashoma emhangura, vhitamini B6, iron, uye folate (,,).

Pfupiso Maeeks akaderera mumacalorie asi akawandisa zvinovaka muviri, kunyanya magnesium uye mavhitaminzi A, C, naK. Vanozvirova diki diki yefiber, mhangura, vhitamini B6, iron, uye folate.

2. Yakarongedzwa nemakemikari anobatsira emiti

Maeeks ipfuma sosi ye antioxidants, kunyanya polyphenols uye sulfur makomponi.

Antioxidants inorwisa oxidation, iyo inokuvadza maseru ako uye zvinobatsira kuzvirwere zvakaita seshuga, gomarara, uye chirwere chemwoyo.

Maeeks anonyanya kupa kaempferol, polyphenol antioxidant inofungidzirwa kudzivirira kubva kuchirwere chemoyo uye mamwe marudzi ekenza (9,,).

Ivo zvakare sosi huru ye allicin, iyo imwechete inobatsira sarufa yemakemikari inopa garlic antimicrobial, cholesterol-kudzikisa, uye zvinogona anticancer zvivakwa (,).

Zvichakadaro, marampu emusango akapfuma mu thiosulfinates uye cepaenes, maviri sarufa makomponi anodiwa pakuvhara ropa uye kufungidzirwa kudzivirira kubva kune mamwe marudzi ekenza (,, 16).

Pfupiso Maeeks akapfuma mune antioxidants uye sulfur makomponi, kunyanya kaempferol uye allicin. Izvi zvinofungidzirwa kuchengetedza muviri wako kuzvirwere.

3. Inogona kudzora kuzvimba uye kusimudzira hutano hwemwoyo

Maeeks maalliyum, mhuri yemiriwo inosanganisira hanyanisi negariki. Ongororo dzinoverengeka dzinobatanidza alliums kune yakaderera njodzi yehosha yemoyo uye sitiroko ().

Nepo mazhinji ezvidzidzo izvi akaedza hanyanisi kana gariki, maekisi ane makomputa akati wandei anobatsira anofungidzirwa kudzikisa kuzvimba uye kuchengetedza hutano hwemwoyo (18).

Semuenzaniso, iyo kaempferol mumaekisi ine anti-kupisa zvinhu. Kempferol-zvakapfuma zvekudya zvine hukama nenjodzi yakaderera yekurwara nemoyo kana kufa nekuda kwechirwere chemwoyo ().

Zvakare, maekisi matsime akanaka e allicin uye mamwe ma thiosulfinates, ayo ari sulfuri makomputa anogona kubatsira hutano hwemwoyo nekuderedza cholesterol, BP, uye kuumbwa kweropa clots (,,,).

Pfupiso Maeeks ane moyo-hutano chirimwa makomponi akaratidzirwa kudzikisa kuzvimba, cholesterol, kuwedzerwa kweropa, kuumbwa kweropa, uye njodzi yako yakazara yechirwere chemwoyo.

4. Dai rubatsiro uremu

Kufanana nemiriwo yakawanda, maekisi anogona kukurudzira kuonda.

Pamakumi matatu emazana macalorie pa3,5 ounces (100 gramu) yekubika kwakabikwa, uyu muriwo une mashoma macalorie pachikamu.

Uyezve, maekisi matsime akanaka emvura uye faibha, izvo zvinogona kudzivirira nzara, kukurudzira manzwiro ekuzara, uye kukubatsira zvakasikwa kudya zvishoma ().

Iyo zvakare inopa inogadziriswa fiber, iyo inogadzira gel mumatumbu ako uye inonyanya kushanda mukuderedza nzara uye chishuwo ().

Pamusoro pezvo, tsvagiridzo inogara ichibatanidza kudya kwakapfuma mumiriwo kune uremu kana kudzikisira huremu nekufamba kwenguva. Kuwedzera maekisi kana marampi emusango pakudya kwako kunogona kusimudzira kudyiwa kwako kwemuriwo, izvo zvinogona kuwedzera izvi (,).

Pfupiso Iyo faibha nemvura mueeks zvinogona kukurudzira kuzara uye kudzivirira nzara, izvo zvinogona kubatsira kurasikirwa nekurema. Uyezve, uyu muriwo wakaderera zvakanyanya mumacalorie.

5. Inogona kudzivirira kubva kune dzimwe cancer

Maeeks anozvirumbidza akawanda emakenza-kurwisa makomponi.

Semuenzaniso, iyo kaempferol mumaekisi yakabatana nenjodzi yakaderera yezvirwere zvisingaperi, kunyanya kenza. Kwayedza-chubhu tsvagiridzo inoratidza kuti kaempferol inogona kurwisa cancer nekudzora kuzvimba, kuuraya cancer maseru, uye kudzivirira aya maseru kubva pakupararira (,).

Maeeks zvakare sosi yakanaka ye allicin, sarufa mukomboni inofungidzirwa kupa yakafanana anticancer zvivakwa (26).

Zvidzidzo zvezvipfuyo zvinoratidza kuti rampu dzakasimwa muvhu rakafumiswa-selenium dzinogona kubatsira kudzikisa huwandu hwegomarara mumakonzo ().

Zvakare, zvidzidzo zvevanhu zvinoratidza kuti avo vanogara vachidya alliums, kusanganisira maekisi, vanogona kuve neanosvika 46% panjodzi yakaderera yekenza yemudumbu pane avo vasinganyanye kuidya ().

Saizvozvowo, kudya kwakanyanya kwezvikwata zvinogona kubatanidzwa kune ngozi shoma yekenza yakajeka (,).

Ramba uchifunga kuti kumwe kutsvagurudza kunodiwa pasati paitwa mhedziso dzakasimba.

Pfupiso Zvimwe zvidzidzo zvinoratidza kuti maekiki makemikari anogona kurwisa gomarara uye kuti kudya kwakanyanya kwemaarumiyumu, kusanganisira maekisi nerampu dzesango, kunogona kudzikisa njodzi yako pachirwere ichi. Zvakadaro, zvimwe zvidzidzo zvinodiwa.

6. Inogona kukurudzira kugaya kwakanaka

Mareki anogona kuvandudza kugaya kwako.

Izvo zviri muchidimbu nekuti ivo sosi yekunyungudika fiber, kusanganisira prebiotic, iyo inoshanda kuchengetedza ura hwako hutano ().

Aya mabhakitiriya anobva aburitsa pfupi-cheni mafuta acids (SCFAs), senge acetate, propionate, uye butyrate. SCFAs inogona kudzora kuzvimba uye kusimbisa hutano hwako (,).

Kutsvagisa kunoratidza kuti kudya kwe prebiotic-kwakapfuma kunogona kubatsira kutora kwemuviri wako kwezvakakosha zvinovaka muviri, izvo zvinogona kusimudzira hutano hwako hwese ().

Pfupiso Maeeks ndiyo sosi yakanaka yefibha inogadziriswa, iyo inopa mabhakitiriya anobatsira mudumbu rako. Nekudaro, aya mabhakitiriya anoderedza kuzvimba uye anosimudzira hutano hwekugaya.

7–9. Zvimwe zvinogona kubatsira

Kunyangwe maeeks asina kudzidza zvakaomarara seanyanisi negariki, kutsvagurudza kuri kubuda kunoratidza kuti vanogona kupa mamwe mabhenefiti.

1. Dai kudzikisa mashuga eropa. Iyo sulfur makomponi mumayuniyamu akaratidzirwa kunyatso deredza mashuga eropa ().
2. Inogona kukurudzira huropi kushanda. Izvi zvinowaniswa nesarufa zvinogona zvakare kuchengetedza huropi hwako kubva mukukanganiswa kwepfungwa nezera uye chirwere ().
3. Ngaarwise hutachiona. Kutsvagurudza mumhuka kunoratidza kuti kaempferol, inowanikwa mumatiki, inogona kudzivirira kubva kubhakitiriya, hutachiona, uye mbiriso hutachiona ().

Kunyangwe iyi mhedzisiro iri kuvimbisa, zvimwe zvidzidzo zvinodiwa.

Pfupiso Maeeks anogona kubatsira kudzikisa mashuga eropa, kukurudzira kushanda kwehuropi, uye kurwisa hutachiona. Nekudaro, kumwe kutsvagurudza kunodiwa kuratidza izvi zvakanaka.

10. Zviri nyore kuwedzera pane zvaunodya

Maeeks anoita zvinonaka, zvinovaka muviri, uye zvine mutsindo kuwedzera kune chero chikafu.

Kuti uvagadzirire, cheka midzi uye girini yakasvibirira inoguma, uchingochengeta chena uye chakareruka girini zvikamu.

Zvadaro, zvidimbure nekureba uye sukurudza pasi pemvura inoyerera, uchikwesha kubvisa ivhu nejecha iro rinogona kunge rakaunganidzwa pakati pezvikamu zvavo.

Maeeks anogona kudyiwa mbishi, asi iwe unogona zvakare kuisa, fry, kugocha, kuruka, kubika, kana kuidya.

Ivo vanoita kuwedzera kukuru kune masobho, madhiri, stews, taco kuzadza, masaladi, quiches, kurudzira-fries, uye mbatatisi ndiro. Unogona kuzvidya wega.

Iwe unogona kuisa firiji maekisi akasvibira kweinenge vhiki uye zvakabikwa zvemazuva maviri.

Kusiyana neeeks dzakarimwa, mamango emusango anoshamisa zvakanyanya. Kungori diki rampu inogona kuwedzera kuputika kwesimba, gariki-senge kunhuhwirira kune yako yaunofarira dhishi.

Pfupiso MaReki anoshanduka-shanduka uye zviri nyore kuwedzera pane zvaunodya. Unogona kuzvidya zvavo kana kuzviwedzera kune akasiyana makuru kana epadivi ndiro.

Chinokosha

Maeek uye marampu emusango anozvirumbidza zvakasiyana siyana zvekuvaka uye zvinobatsira izvo zvinogona kuvandudza kugaya kwako, kukurudzira kuonda, kuderedza kuzvimba, kurwisa chirwere chemwoyo, uye kurwisa cancer.

Uye zvakare, vanogona kudzikisa mashuga eropa, kuchengetedza huropi hwako, uye kurwisa hutachiona.

Iyi mibatanidzwa, iyo inowirirana zvakanyanya negariki uye hanyanisi, inoita kuwedzerwa kukuru kuchikafu chine hutano.