Hanyanisi 101: Nutrition Chokwadi uye Hutano Mhedzisiro

Zvemukati

• Nutrition chokwadi
• Carbs
• Fibhi
• Mavhitamini uye zvicherwa
• Mimwe michero yemiti
• Hutano mabhenefiti eanyanisi
• Ropa shuga murau
• Hutano hwepfupa
• Kuderedza kenza njodzi
• Zvichida kudzikira
• Kusashivirira hanyanisi uye kurwara
• FODMAPs
• Kutsamwa kweziso nemuromo
• Dangerous kune dzinovaraidza
• Chinokosha

HanyanisiAllium cepa) miriwo yakaita sebhuruu inokura pasi pevhu.

Iyo inozivikanwawo sebhuruu hanyanisi kana zvakajairwa hanyanisi, ivo vanokura pasirese uye zvakabatana zvakanyanya neichive, gariki, scallions, shallots, uye maekisi.

Hanyanisi inogona kuve nemabhenefiti akati wandei ehutano, kunyanya nekuda kwavo kwakanyanya kweanogadzira antioxidants uye nesarufa-ine macomputer.

Ivo vane antioxidant uye anti-kuzvimba mhedzisiro uye vakabatanidzwa kune yakaderedzwa njodzi yekenza, yakadzika mashuga eropa, uye yakagadziriswa hutano hwemabhonzo.

Inowanzo shandiswa sekunaka kana padivi dhishi, hanyanisi chikafu chinodyiwa mumakicheni mazhinji. Inogona kubikwa, kubikwa, kukangwa, kukangwa, kukangwa, kukwizwa, kana hupfu, kana kudyiwa mbishi.

Hanyanisi inosiyana pakukura, chimiro, uye ruvara, asi mhando dzakajairika chena, yero, uye tsvuku. Iyo tambo inotenderera kubva kune yakapfava uye inotapira kune yakapinza uye inonaka, zvinoenderana nemhando dzakasiyana nemwaka.

Hanyanisi inogona zvakare kudyiwa kana isati yakura, iyo girobhu risati rasvika pakazara. Izvo zvinonzi zvinonzi scallion, chitubu hanyanisi, kana hanyanisi yezhizha.

Ichi chinyorwa chinokuudza zvese zvaunoda kuti uzive nezve hanyanisi.

Nutrition chokwadi

Mbishi hanyanisi dzakaderera kwazvo mumakoriyori, iine makumi mana chete macalorie pa3,5 ounces (100 gramu).

Nechurema hutsva, iwo ari 89% emvura, 9% carbs, uye 1.7% fiber, ine zvidiki zvidiki zveprotein nemafuta.

Iyo yakakosha zvinovaka muviri mu3,5 ounces (100 gramu) yeaiiri mbishi ():

• Makorori: 40
• Mvura: 89%
• Mapuroteni: 1.1 magiramu
• Carbs: 9.3 magiramu
• Shuga: 4.2 magiramu
• Fiber: 1.7 magiramu
• Mafuta: 0.1 magiramu

Carbs

Carbohydrate anoumba dzinenge 9-10% yeiri mbishi uye yakabikwa hanyanisi.

Dzinosanganisira kazhinji mashuga ari nyore, akadai seglucose, fructose, uye sucrose, pamwe nefibre.

Chikamu che3.5-ounce (100-gramu) chine 9.3 gramu e carbs uye 1.7 gramu ye fiber, saka iyo yakazara digestible carb yezvinyorwa iri 7.6 gramu.

Fibhi

Hanyanisi sosi yakanaka yefaibha, iyo inoverengera 0.9-2.6% yehuremu hutsva, zvinoenderana nerudzi rweeiii.

Ivo vakapfuma kwazvo muhutano hwakasungunuka fibers inonzi fructans. Muchokwadi, hanyanisi dziri pakati pezvakanyanya kudya masosi efrustans (, 3).

Fructans anonzi anonzi prebiotic fibers, ayo anodyisa mabhakitiriya anobatsira mudumbu rako.

Izvi zvinotungamira mukuumbwa kwepfupi-ngetani mafuta acids (SCFAs), senge butyrate, iyo inogona kuvandudza hutano hwekoloni, kudzora kuzvimba, uye kucheka njodzi yako yekenza yekoloni (4,,).

Zvisinei, fructans inofungidzirwa seFODMAPs, iyo inogona kukonzera zviratidzo zvisingafadzi zvekudya kune vanhu vane hanya, zvakadai sevaya vane chirwere chinoputira chirwere (IBS) (,,).

Hanyanisi ine yakawanda yemvura, carbs, uye fiber. Tambo dzadzo huru, fructans, dzinogona kudyisa mabhakitiriya ane hunyanzvi mumatumbu ako, asi anogona kukonzera matambudziko ekugaya mune vamwe vanhu.

Mavhitamini uye zvicherwa

Hanyanisi ine huwandu hwakanaka hwevitamini uye mamineral, kusanganisira:

• Vhitamini C. Antioxidant, vhitamini iyi inodikanwa kune immune immune uye kugadzirisa ganda uye bvudzi (,,).
• Folate (B9). Vitamini-inogadziriswa nemvura B, folate yakakosha pakukura kwesero uye metabolism uye zvakanyanya kukosha kune vakadzi vane nhumbu ().
• Vhitamini B6. Inowanikwa muzvikafu zvakawanda, vhitamini iyi inobatanidzwa mukuumbwa kwemasero matsvuku eropa.
• Potassium. Ichi chakakosha chicherwa chinogona kuve neropa-kudzikisa mhedzisiro uye chakakosha kune hutano hwemwoyo (,).

Hanyanisi ine huwandu hwakanaka hwevhitamini C, folate, vhitamini B6, uye potasium, izvo zvinopa huwandu hwebatsiro.

Mimwe michero yemiti

Hutano hunobatsira hweeiii hunokosheswa kune avo antioxidants uye nesarufa-ine makomputa (3).

Munyika zhinji, hanyanisi zvakare zviri pakati pezvakanyanya kudya zvinwiwa zve flavonoids, kunyanya mukomboni unonzi quercetin (,,).

Iyo yakawanda kwazvo michero yemiti mune hanyanisi ndeiyi:

• Anthocyanins. Inongowanikwa mune tsvuku kana yepepuru hanyanisi, anthocyanins ane simba antioxidants uye pigments izvo zvinopa aya anyanisi yavo tsvuku ruvara.
• Quercetin. Antioxidant flavonoid, quercetin inogona kudzikisa kukwira kweropa uye nekuvandudza hutano hwemwoyo (,).
• Sulphur makomponi. Izvi zvinonyanya kuve sulfide uye polysulfides, iyo inogona kudzivirira kubva kune cancer (,,).
• Thiosulfinates. Aya makemikari ane sarufa anogona kutadzisa kukura kwehutachiona hunokuvadza uye kudzivirira kuumbwa kweropa rakagwamba ().

Tsvuku uye yero hanyanisi zvakapfuma muma antioxidants kupfuura mamwe marudzi. Muchokwadi, yero hanyanisi inogona kunge iine kanokwana ka11 zvakapetwa antioxidants kupfuura chena hanyanisi ().

Kubika kunogona kudzikisa zvakanyanya huwandu hwemamwe antioxidants ().

Hanyanisi vakapfuma mumakemikari emakemikari uye antioxidants, kunyanya quercetin uye sulfur-ine macomputer. Mhando dzakasiyana, senge yeyero kana dzvuku, dzinorongedza akawanda antioxidants kupfuura machena.

Hutano mabhenefiti eanyanisi

Hanyanisi yakaratidzirwa kuve ine yakasimba antioxidant uye inorwisa-kupisa zvivakwa (3, 28, 29, 30).

Ropa shuga murau

Rudzi rwechipiri chirwere cheshuga chirwere chinowanzoonekwa, chinonyanya kuratidzwa neshuga yepamusoro yeropa.

Zvidzidzo zvezvipfuyo zvinoratidza kuti hanyanisi inogona kudzikisa mashuga eropa (,,).

Mhedzisiro yakafanana yakaratidzirwa muvanhu. Imwe ongororo mune vanhu vane mhando 2 chirwere cheshuga yakawana kuti kudya 3.5 maunzi (100 magiramu) eonion mbishi pazuva kwakatungamira kudzikira kwakanyanya mumashuga eropa ().

Mbishi hanyanisi dzinogona kubatsira kudzora ese ari maviri mhando 1 uye 2 chirwere cheshuga, asi kumwe kutsvagurudza kunodiwa (,).

Hutano hwepfupa

Osteoporosis chinetso chehutano chinowanzoitika, kunyanya mumadzimai ekumwedzi. Kudya kwakanaka ndeimwe yematanho ekudzivirira (37, 38).

Zvidzidzo zvezvipfuyo zvinoratidza kuti hanyanisi inodzivirira kubva pakuora kwemapfupa uye inogona kutowedzera bone (,,).

Chidzidzo chikuru chekucherechedza mumadzimai anodarika makore makumi mashanu ekuberekwa chakawana kuti kugara kweonion kudyiwa kwakabatana nekuwedzera kwepfupa ().

Kumwe kutsvagurudza kunoratidza kuti kudyiwa kwemichero yakasarudzwa, mahebhu, uye miriwo, kusanganisira hanyanisi, zvinogona kudzora kurasikirwa kwemapfupa mune vakadzi vanotevera kuenda kumwedzi ().

Kuderedza kenza njodzi

Gomarara chirwere chakajairika, chinozivikanwa nekuwanda kwesero risingadzorwe. Icho chimwe chezvikonzero zvepasirese zvekufa.

Ongororo dzekucherechedza dzakabatanidza kuwedzera kwekushandisa hanyanisi kune njodzi yakadzikira yemhando dzinoverengeka dzekenza, senge idumbu, zamu, colon, uye prostate (,,,,,).

Hanyanisi ine antioxidant uye inorwisa-kupisa mhedzisiro. Vanogona kudzikisa mashuga eropa, kusimudzira hutano hwemabhonzo, uye kudzora njodzi yemhando dzinoverengeka dzekenza.

Zvichida kudzikira

Kudya hanyanisi kunogona kutungamira kunhuwa mweya uye munhuwi usingafadzi wemuviri.

Akawanda mamwe ekudzikira anogona kuita iyi miriwo isina kukodzera kune vamwe vanhu.

Kusashivirira hanyanisi uye kurwara

Onion allergies haina kujairika, asi kusashivirira kune mhando mbishi zvakajairika.

Zviratidzo zvekusashivirira hanyanisi zvinosanganisira kukanganisa kugaya, sekushungurudzika mudumbu, chirungurira, uye gasi ().

Vamwe vanhu vanogona kusangana neutachiona kubva pakubata hanyanisi, kunyangwe kana vari ivo vari allergiki yekuvadya ().

FODMAPs

Hanyanisi ine FODMAPs, iri chikamu che carbs uye tambo izvo vanhu vazhinji vasingakwanise kutsungirira (,,).

Zvinogona kukonzeresa kusagwinya zviratidzo zvekugaya, zvakadai sekuzvimba, gasi, kupwanya, uye manyoka (,).

Vanhu vane IBS vanowanzo tsungirira kuFODMAPs uye vangangoda kudzivirira hanyanisi.

Kutsamwa kweziso nemuromo

Nyaya yakajairika nekugadzirira nekucheka hanyanisi ndeyekushungurudzwa kwemaziso uye kugadzirwa kwemisodzi. Kana yachekwa, masero eonion kuburitsa gasi inonzi lachrymatory factor (LF) ().

Iyo gasi inoita mauroni mumaziso ako ayo anokonzeresa kutapira, uchiteverwa nemisodzi inogadzirwa kuburitsa iyo inopesana.

Kusiya mugumo wakadzikama uchicheka kunogona kudzora kutsamwa, sezvo hwaro hweonion hune huwandu hwepamusoro hwezvinhu izvi kupfuura girobhu.

Kucheka hanyanisi pasi pemvura inoyerera kunogona zvakare kudzivirira gasi iri kunyungudika mudenga.

LF inobatawo nekutsva kwekunzwa mumuromo mako kana hanyanisi dzikadyiwa dzakasviba. Kunzwa kupisa uku kunoderedzwa kana kubviswa nekubika (55).

Dangerous kune dzinovaraidza

Nepo hanyanisi chiri chinhu chine hutano mukudya kwevanhu, dzinogona kuuraya dzimwe mhuka, kusanganisira imbwa, katsi, mabhiza, uye tsoko (56).

Dzinonyanya kukonzera sulfoxides nema sulfide, ayo anogona kukonzera chirwere chinonzi Heinz body anemia. Chirwere ichi chinoonekwa nekukuvara mukati memasero matsvuku eropa emhuka, izvo zvinotungamira kune anemia ().

Ita shuwa kuti usadyisa eiii kune chipfuwo chako, uye chengeta chero chakasanganiswa nehanyanisi chisasvika kana iwe uine mhuka mumba mako.

Hanyanisi dzinogona kukonzeresa kugaya kwekudya mune vamwe vanhu, uye hanyanisi mbishi inogona kukonzera kutsamwa kwemaziso nemuromo. Hanyanisi inogona kutyisa kune dzimwe mhuka.

Chinokosha

Hanyanisi midzi yemuriwo ine akasiyana mabhenefiti.

Iwo akakwirira mune antioxidants uye nesarufa-ine macomputer, mamwe acho anogona kuve nemimwe mibairo inobatsira.

Kunyangwe kutsvagurudza kwakawanda kuchidikanwa, hanyanisi dzakabatanidzwa nekuvandudzwa kwehutano hwemapfupa, huwandu hweshuga yeropa, uye njodzi yakadzikira yekenza.

Kune rimwe divi, zvinogona kukonzera matambudziko ekugaya mune vamwe vanhu.

Kana iwe uchinakidzwa navo, hanyanisi inogona kuve chinhu chakakosha pane chikafu chine hutano.