9 Zvinoshamisa Hutano Kubatsirwa kweOnion

Zvemukati

• 1. Yakarongedzwa neNutrients
• 2. Inogona Kubatsira Utano Hwemwoyo
• 3. Yakazara neAntioxidants
• 4. Mune Makemikari Anorwisa Kenza
• 5. Batsira Kudzora Ropa Shuga
• 6. Dai Kusimudzira Bone Density
• 7. Iva neAntibacterial Properties
• 8. Dai Kusimudzira Digestive Utano
• 9. Nyore Kuwedzera kune Zvako Zvokudya
• Icho Chinokosha

Kunyangwe miriwo yese yakakosha pahutano, mamwe marudzi anopa akasiyana mabhenefiti.

Hanyanisi inhengo dze Allium genus yemaruva maruva ayo anosanganisira gariki, shallots, maekisi uye chives.

Iyi miriwo ine mavitamini akasiyana siyana, zvicherwa uye mishonga yemiti ine simba yakaratidzirwa kusimudzira hutano munzira dzakawanda.

Muchokwadi, mishonga yemanyanisi yakazivikanwa kubva panguva dzekare, apo yaishandiswa kurapa zvirwere zvakaita sekutemwa nemusoro, chirwere chemwoyo uye maronda emumuromo ().

Heano mapfumbamwe anonakidza ehutano mabhenefiti eanyanisi.

1. Yakarongedzwa neNutrients

Hanyanisi ine huturu-dense, zvichireva kuti iwo akadzika macalorie asi ane mavhitamini akawanda uye zvicherwa.

Mumwe wepakati anyanisi ane makirori makumi mana nemana chete asi anounza huwandu hwakawanda hwevitamin, zvicherwa uye fiber ().

Muriwo uyu wakanyanya kukwirira muvitamin C, chinovaka chinobatanidzwa mukugadzirisa hutano hwemuviri, kugadzirwa kwecollagen, kugadziriswa kwetishu uye kunwiwa kwesimbi.

Vitamin C inoshandawo seye antioxidant ine simba mumuviri wako, kudzivirira maseru ako kukuvara kunokonzerwa nemamorekuru asina kugadzikana anonzi mahara radicals ().

Hanyanisi zvakare akapfuma mumavitamini B, anosanganisira folate (B9) uye pyridoxine (B6) - iyo inotamba yakakosha mumetabolism, red blood cell production uye nerve function ().

Chekupedzisira, iwo manyuko akanaka e potasium, chicherwa umo vanhu vazhinji varikushaikwa.

Muchokwadi, iyo avhareji potassium inodya maAmerican ingori inopfuura hafu yezvakakurudzirwa kukosha kwezuva nezuva (DV) ye4,700 mg ().

Yakajairika maseru mashandiro, fluid fluid, hutachiona hutachiona, itsvo kushanda uye mhasuru inodzvinyirira zvese zvinoda potasium ().

Pfupiso Hanyanisi yakaderera mumacalorie asi ane huwandu hwemuviri, kusanganisira vhitamini C, B mavitamini uye potasium.

2. Inogona Kubatsira Utano Hwemwoyo

Hanyanisi ine antioxidants uye macomputer anorwisa kuzvimba, anoderedza triglycerides uye anoderedza cholesterol mazinga - ese ayo anogona kudzora chirwere chemwoyo njodzi.

Izvo zvine simba zvinopesana nekuzvimba zvivakwa zvinogona zvakare kubatsira kudzikisa kukwirisa kweropa uye kudzivirira kubva kumahuropa eropa.

Quercetin is flavonoid antioxidant iyo yakanyanyisa kuiswa muhanyanisi. Sezvo iri yakasimba-inopesana nekuzvimba, inogona kubatsira kudzikisira chirwere chemoyo njodzi, senge yakakwira BP.

Chidzidzo mu 70 vanhu vakafutisa vane kukwirisa kweropa vakawana kuti muyero we162 mg pazuva requercetin-rich anion mushoma wakadzora zvakanyanya systolic yeropa ne3-6 mmHg kana ichienzaniswa ne placebo ().

Hanyanisi yakaratidzirwawo kudzikisa cholesterol mwero.

Chidzidzo mumadzimai makumi mashanu nemana ane polycystic ovarian syndrome (PCOS) chakawana kuti kunwa huwandu hwakatsvuka hweeiii tsvuku (40-50 gramu / zuva kana kuwandisa uye 50-60 magiramu / zuva kana rakafuta) kwemavhiki masere kwakaderedzwa zvachose uye "yakaipa" LDL cholesterol ichienzaniswa neboka rinodzora ().

Pamusoro pezvo, humbowo hunobva kuzvidzidzo zvemhuka hunotsigira kuti hanyanisi kunwa kunogona kudzora njodzi dzehosha yemwoyo, kusanganisira kuzvimba, mwero we triglyceride uye kuwanda kweropa kuumbika (,,).

Pfupiso Kutsvagurudza kunoratidza kuti kudya hanyanisi kunogona kubatsira kudzikisira chirwere chemoyo njodzi, senge yakakwira BP, yakakwira triglyceride mazinga uye kuzvimba.

3. Yakazara neAntioxidants

Antioxidants ndiwo makemikari anodzivisa oxidation, maitiro anotungamira kukuvara kwemaseru uye anobatsira kuzvirwere zvakaita segomarara, chirwere cheshuga uye chirwere chemwoyo.

Hanyanisi isosi yakanaka kwazvo ye antioxidants. Muchokwadi, zvine mhando dzinopfuura makumi maviri neshanu dzakasiyana dze flavonoid antioxidants ().

Tsvuku hanyanisi, kunyanya, ine maanthocyanins - akasarudzika mapudzi pigment mumhuri ye flavonoid iyo inopa tsvuku hanyanisi yavo yakadzika vara.

Ongororo dzinoverengeka dzevanhu dzakawana kuti vanhu vanodya zvakawanda zvekudya zvakapfuma muanthocyanins vane njodzi yakadzikira yehosha yemoyo.

Semuenzaniso, ongororo yakaitwa nevarume makumi masere nemakumi masere neshanu yakaratidza kuti kugara uchidya kunokwira kuita 613 mg pazuva reanthocyanins kwakabatana ne14% panjodzi yakaderera yekusafa kwemoyo ().

Saizvozvowo, ongororo yakaitwa mumadzimai makumi mapfumbamwe nemazana matanhatu nemazana matanhatu yakacherekedza kuti avo vane yakanyanya kudya yeanthocyanin-zvakapfuma zvekudya vaive makumi matatu neshanu muzana mukana wekusangana nekurwadziwa kwemoyo kupfuura vakadzi vane yakaderera kudya).

Uyezve, anthocyanins yakawanikwa ichidzivirira kubva kune mamwe marudzi ekenza uye chirwere cheshuga (,).

Pfupiso Tsvuku hanyanisi dzakapfuma muanthocyanins, ayo ari akasimba maruva pigment ayo anogona kudzivirira kubva kune chirwere chemwoyo, mamwe cancer uye chirwere cheshuga.

4. Mune Makemikari Anorwisa Kenza

Kudya miriwo ye Allium genus rakafanana negariki nehanyanisi rakabatanidzwa nenjodzi yakaderera yemamwe magomarara, kusanganisira mudumbu uye neruvara.

Ongororo yeongororo makumi maviri neshanu yakaratidza kuti vanhu vanodya huwandu hwakawanda hwemiriwo yealumiyamu vaive makumi maviri kubva muzana muzana mukana wekuonekwa kuti vane gomarara remudumbu pane avo vanodya hushoma ().

Zvakare, kuongororwa kweongororo gumi neshanu muvanhu 13,333 kwakaratidza kuti vatori vechikamu vane yakanyanya kudyiwa hanyanisi vane 15% yakaderedza njodzi yekenza yakajeka kana ichienzaniswa neavo vane yakaderera kudya ().

Iyi kenza-yekurwisa zvivakwa zvakabatanidzwa kune sulfur makomponi uye flavonoid antioxidants inowanikwa mune allium miriwo.

Semuenzaniso, hanyanisi inopa onionin A, chinhu chine sarufa chine chakaratidzwa kudzikisa bundu kukura uye kunonoka kupararira kwegomarara uye gomarara remumapapu mune bvunzo-chubhu zvidzidzo (,).

Hanyanisi ine zvakare fisetin uye quercetin, flavonoid antioxidants iyo inogona kutadzisa kukura kwechirwere (,).

Pfupiso Kudya kwakapfuma mune allium miriwo yakaita hanyanisi kunogona kuve nechengetedzo kune mamwe kanzura.

5. Batsira Kudzora Ropa Shuga

Kudya hanyanisi kunogona kubatsira kudzora shuga yeropa, iyo inonyanya kukosha kune vanhu vane chirwere cheshuga kana prediabetes.

Chidzidzo muvanhu makumi mana nevaviri vane chirwere cheshuga chechipiri chakaratidza kuti kudya 3.5 maawundi (100 magiramu) eiii tsvuku tsvuku kwakaderedza kutsanya kweshuga yeropa neinosvika makumi mana mg / dl mushure memaawa mana ().

Pamusoro pezvo, ongororo dzakawanda dzemhuka dzakaratidza kuti hanyanisi kushandiswa kunogona kubatsira kudzora shuga yeropa.

Chidzidzo chakaratidza kuti chirwere cheshuga makonzo aipa chikafu chine 5% yeiii yakabviswa kwemazuva makumi maviri nemasere akasangana nekudzikira kwekutsanya shuga yeropa uye aive nemafuta emuviri akaderera zvakanyanya kupfuura iro rinodzora boka ().

Makemikari chaiwo anowanikwa mueiii, akadai sequercetin uye sulfur makomponi, ane antidiabetic mhedzisiro.

Semuenzaniso, quercetin yakaratidzirwa kuti inofambidzana nemaseru ari mudumbu ura, rwatata, tsandanyama tsandanyama, mafuta tishu uye chiropa kudzora-muviri wese shuga yeropa mutemo ().

Pfupiso Nekuda kwemakomputa akawanda anobatsira anowanikwa mune hanyanisi, kuapedza kunogona kubatsira kudzikisa shuga yakakwira muropa.

6. Dai Kusimudzira Bone Density

Kunyangwe dairy ichiwana yakawanda yechikwereti nekusimudzira hutano hwemapfupa, zvimwe zvakawanda zvekudya, kusanganisira hanyanisi, zvinogona kubatsira kutsigira mapfupa akasimba.

Chidzidzo chevakadzi makumi maviri nevaviri vane makore ari pakati nepakati uye vemasopaopausal chakaratidza kuti avo vaidya 3.4 maunzi (100 ml) eonisi muto zuva nezuva kwemavhiki masere vaive vavandudza bone mineral density uye antioxidant chiitiko ichienzaniswa neboka rinodzora ().

Kumwe kuongorora mu507 perimenopausal uye postmenopausal vakadzi vakaona kuti avo vaidya hanyanisi kanenge kamwe pazuva vaine 5% yakakura muhombe pfupa kuwanda kupfuura vanhu vaidya kamwe pamwedzi kana zvishoma ().

Uyezve, chidzidzo chakaratidza kuti vakadzi vakuru avo vaigara vachidya hanyanisi vakadzora njodzi yekutyoka kwehudyu neinopfuura makumi maviri muzana zvichienzaniswa nevaya vasina kumbozvidya ().

Zvinotendwa kuti hanyanisi inobatsira kudzikisa kushushikana kweiyo oxidative, inowedzera antioxidant mazinga uye kudzikisa kurasikirwa kwemapfupa, izvo zvinogona kudzivirira osteoporosis uye kuwedzera bone density ().

Pfupiso Zvidzidzo zvinoratidza kuti hanyanisi kushandiswa kunosanganisirwa nekuvandudzwa kwemapfupa emamineral density.

7. Iva neAntibacterial Properties

Hanyanisi inogona kurwisa mabhakitiriya anogona kuva nenjodzi, senge Escherichia coli (E. coli), Pseudomonas aeruginosa, Staphylococcus aureus (S. aureus) uye Bacillus cereus ().

Zvakare, anion mushoma wakaratidzirwa kudzivisa kukura kwe Vibrio cholerae, hutachiona hunonyanya kunetsa hutano hweveruzhinji munyika dzichiri kusimukira ().

Quercetin yakabviswa pamahanyanisi inoratidzika senzira ine simba kwazvo yekurwisa hutachiona.

Imwe bvunzo-chubhu yakaratidza kuti quercetin yakatorwa kubva yero hanyanisi ganda rakabudirira kudzivisa kukura kwe Helicobacter pylori (H. pylori) uye Methicillin inopikisa Staphylococcus aureus (MRSA) ().

H. pylori ibhakitiriya inosanganisirwa nemaronda emudumbu uye mamwe maronda ekugaya, nepo MRSA iri mabhakitiriya asingadziviriri mabhakitiriya anokonzera hutachiona munzvimbo dzakasiyana dzemuviri (,).

Imwe bvunzo-chubhu yekudzidza yakawana kuti quercetin yakanganisa maseru maseru uye membranes ye E. coli uye S. aureus ().

Pfupiso Hanyanisi yakaratidzirwa kudzivisa kukura kwehutachiona hunogona kukuvadza senge E. coli uye S. aureus.

8. Dai Kusimudzira Digestive Utano

Hanyanisi ipfuma sosi ye fiber uye prebiotic, ayo anodikanwa kune hutano hwakakwana hwemuviri.

Prebiotic marudzi asinga pindirwe e fiber ayo akaputswa neinobatsira gut gut bacteria.

Gut bacteria inodya prebiotic uye gadzira ipfupi-cheni mafuta acids - inosanganisira acetate, propionate uye butyrate.

Tsvagiridzo yakaratidza kuti aya mapfupi-cheni mafuta acids anosimbisa hutano hwematumbo, inowedzera hutachiona, inoderedza kuzvimba uye inowedzera kugaya (,).

Pamusoro pezvo, kudya chikafu chakapfuma muma prebiotic kunobatsira kuwedzera mapurobioti, senge Lactobacillus uye bifidobacteria matambudziko, ayo anobatsira kugaya hutano ().

Kudya kwakapfuma muma prebiotic kunogona kubatsira kuvandudza kunwa kwemaminerari akakosha senge calcium, inogona kuvandudza hutano hwemapfupa ().

Hanyanisi dzakanyanya kupfuma mune prebiotic inulin uye fructooligosaccharides. Izvi zvinobatsira kuwedzera huwandu hwehutachiona hushamwari mudumbu rako uye nekuvandudza immune immune ().

Pfupiso Hanyanisi ipfuma sosi yema prebiotic, ayo anobatsira kusimudzira hutano hwekugaya, kusimudzira hutachiona hwehutachiona mumatumbu ako uye kubatsira immune system yako.

9. Nyore Kuwedzera kune Zvako Zvokudya

Hanyanisi ndicho chinhu chikuru mumakicheni kutenderera pasirese.

Ivo vanopa kuravira kune inonaka ndiro uye inogona kunakirwa ingave mbishi kana yakabikwa.

Pasina kutaura, ivo vanogona kusimudzira kutora kwako kwefibre, mavitamini uye mamineral.

Heano mamwe matipi ekuti ungawedzera sei hanyanisi pane chako chikafu:

• Shandisa hanyanisi mbishi kuwedzera kukanda kwekuravira kune yako guacamole recipe.
• Wedzera caramelized anyanisi kuzvinhu zvakabikwa zvakabikwa.
• Sungai hanyanisi dzakabikwa nemimwe miriwo kune yakasarudzika dhishi.
• Edza kuwedzera hanyanisi dzakabikwa kumazai ezai, senge omelets, frittatas kana quiches.
• Nyama yepamusoro, huku kana tofu ine sauteed anyanisi.
• Wedzera zvakapetwa zvakatsvuka hanyanisi eiii kune yako yaunoda saladhi.
• Gadzira sarufa-ine saradhi ine chickpeas, hanyanisi dzakatemwa uye mhiripiri tsvuku.
• Shandisa hanyanisi negariki sehwaro hwemasheya nemuto.
• Kanda hanyanisi mumidziyo yekumhanyisa-fry.
• Wepamusoro tacos, fajitas nedzimwe ndiro dzekuMexico dzakatemwa mbishi hanyanisi.
• Gadzira salsa yakagadzirirwa kumba nehanyanisi, matomatisi uye cilantro nyowani.
• Gadzirira anyezi ane moyo uye muto wemuriwo.
• Wedzera hanyanisi kune chili mapepa ekuwedzera kwekuwedzera.
• Sanganisa mbishi hanyanisi nemashizha matsva, vhiniga nemafuta emuorivhi kune inonaka inogadzirwa pamba saradi yekupfeka.

Pfupiso Hanyanisi inogona kuwedzerwa nyore nyore kune madhishi anonaka, anosanganisira mazai, guacamole, nyama ndiro, masobho uye zvinhu zvakabikwa.

Icho Chinokosha

Hutano mabhenefiti ane hukama nehanyanisi anoshamisa.

Iyi miriwo yakazara mishonga ine makomputa ane simba anogona kudzikisira njodzi yako yechirwere chemoyo nemamwe magomarara.

Hanyanisi ine zvinhu zvinorwisa mabhakitiriya uye inosimudzira hutano hwekugaya, izvo zvinogona kugadzirisa immune immune.

Uyezve, zvinowirirana uye zvinogona kushandiswa kukwidziridza kunaka kwechero chikafu chinonaka.

Kuwedzera mamwe hanyanisi kuchikafu chako inzira iri nyore yekubatsira hutano hwako hwese.