Parsley: Inonakidza Herb Ine Hutano Kubatsira

Zvemukati

• Akapfuma muNutrients
• Inogona Kuvandudza Ropa Shuga
• Unogona Kubatsira Moyo Hutano
• Inogona Kubatsira Impso Hutano
• Zvimwe Zvichabatsira
• Zviri Nyore Kuwedzera kune Kudya Kwako
• Kuchengeta Parsley
• Icho Chinokosha

Parsley mushonga unozivikanwa unowanzoshandiswa muAmerica, Europe, uye Middle East kubika.

Inowanzo shandiswa kusimudzira kunhuvira kwemidziyo yakaita semuto, masaladi, uye mabikirwo ehove.

Kunze kwekushandisa kwayo kwakawanda kwekudyira, parsley ine hutano zvakanyanya uye yakaratidzirwa kuve iine masimba mazhinji ane hutano (()).

Chinyorwa ichi chinoongorora parsley uye kuti uyu mushonga unoshamisa ungabatsira sei hutano hwako.

Akapfuma muNutrients

Mahwendefa maviri (8 gramu) eparsley anopa ():

• Makorori: 2
• Vhitamini A: 12% yeReferensi Yekudyiwa Kwezuva Nezuva (RDI)
• Vhitamini C: 16% yeiyo RDI
• Vhitamini K: 154% yeiyo RDI

Parsley yakaderera mumakirori asi akapfuma muzvakakosha zvinovaka muviri, zvakaita sevhitamini A, K, uye C.

Vitamin A chinhu chakakosha chinovaka muviri chinoita basa rakakosha mukuzvidzivirira uye hutano hwemaziso. Uyezve, zvakakosha kune ganda rako uye inogona kugadzirisa mamiriro eganda, senge acne (,).

Parsley zvakare sosi yakanaka yevhitamini K, chikafu chinotsigira hutano hwemabhonzo nemoyo. Muchokwadi, maviri chete mashupuni (8 gramu) eparsley anounza akawanda vhitamini K kupfuura zvaunoda pazuva.

Kunze kwebasa rayo muhutano hwepfupa nemoyo, vhitamini K yakakosha pakuvhara ropa kwakakodzera, uko kunogona kubatsira kudzivirira kubuda kweropa kwakanyanya (,,).

Pamusoro pezvo, parsley yakazara vhitamini C, chikafu chinovandudza hutano hwemwoyo uye chakakosha ku immune system yako.

Vitamin C inoshandawo seye antioxidant ine simba, inodzivirira maseru ako kubva mukukuvara kunokonzerwa nema mamorekuru asina kugadzikana anonzi mahara radicals (,).

Uyezve, parsley isosi yakanaka yezvakakosha magnesium, potasium, folate, iron, uye calcium.

Parsley ine zvinovaka muviri zvakakosha, zvakaita sevhitamini A, K, uye C. Iyo zvakare yakanaka sosi yemaminerari calcium, iron, magnesium, uye potasium.

Inogona Kuvandudza Ropa Shuga

Kunze kwechirwere cheshuga, huwandu hwehuga hweropa hwakakwira hunogona kuitika nekuda kwechikafu chisina hutano kana kushomeka kwekurovedza muviri (,).

Kuwedzera kweshuga yeropa kunogona kuwedzera njodzi yako yezvinetso zvehutano, senge insulin kudzvinyirira, chirwere cheshuga, chirwere chemwoyo, uye metabolic syndrome - sumbu rezviratidzo zvinosanganisira yakakwira cholesterol neshuga yeropa ().

Zvidzidzo zvezvipfuyo zvinoratidza kuti antioxidants muparsley inogona kunyatsoderedza huwandu hweshuga yeropa ().

Semuenzaniso, ongororo mumakonzo ane chirwere cheshuga cheshuga yakawana kuti avo vakapihwa mushoma weparsley vakasangana nekudzikiswa kwakakura mumashuga eropa uye nekuvandudzwa kwepancreatic basa zvichienzaniswa neboka rinodzora ().

Pamwe nekudya kudya kwakaringana, kuwedzera parsley pakubika kwako kunogona kubatsira kutsigira hutano hwakanaka hweshuga yeropa.

Izvo zvakati, zvidzidzo zvevanhu zvinodiwa kuti unzwisise zvirinani mhedzisiro yeparsley pamazinga eshuga eropa.

Kuwedzera kweshuga yeropa kunogona kuwedzera njodzi yako yemamiriro akaita seshuga kana metabolic syndrome. Dzimwe rat ratidzo dzakawana parsley yekunyatsoderedza mashuga eropa.

Unogona Kubatsira Moyo Hutano

Mamiriro ezvinhu emoyo sekurwadziwa kwemoyo uye sitiroko ndiwo anonyanya kukonzera rufu pasi rese. Kudya zvisina hutano, kushomeka kwekurovedza muviri, kuputa fodya, uye kunwa doro zvakanyanya kunogona kukonzera chirwere chemwoyo ().

Parsley ine akawanda masanganiswa emakemikari, anosanganisira carotenoid antioxidants, ayo akawanikwa achibatsira hutano hwemwoyo nekuderedza chirwere chemoyo chinokonzera njodzi.

Semuenzaniso, kudya kwakapfuma kwecarotenoid kwakaratidzirwa kunatsiridza chirwere chemoyo chinokonzera njodzi sekusingaperi kuzvimba, pamwe nekukwirisa kweropa uye LDL (yakaipa) cholesterol mazinga ().

Uyezve, ongororo dzevanhu dzinoratidza kuti kudya kwakanyanya mu carotenoid kunogona kudzikisira njodzi yako yemamiriro ezvinhu emoyo kunge coronary arteri chirwere.

Chidzidzo chegumi nemaviri muvanamukoti 73,286 vakawana kusangana kwakapesana pakati pezvinodyiwa carotenoids uye chiitiko checoronary arteri chirwere ().

Chimwe chidzidzo chikuru muvanhu 13,293, avo vakateverwa kusvika kumakore gumi nemasere, vakaona kuti avo vane mwero wakakwira weropa wecarotenoid vaive nemitengo yakaderera yekufa kwechirwere chemoyo kupfuura avo vane mwero wakadzika wecarotenoid ().

Parsley zvakare ine vhitamini C, ine simba antioxidant iyo inogona kubatsira moyo wako hutano.

Chidzidzo mu13,421 vanhu vakaratidza kuti avo vane yakanyanya kudya vhitamini C vaive nengozi yakadzikira zvakanyanya yechirwere chemwoyo kana ichienzaniswa neavo vane yakaderera kudya ().

Parsley ine carotenoid antioxidants uye vhitamini C - ese ari maviri akaratidzirwa kubatsira hutano hwemwoyo.

Inogona Kubatsira Impso Hutano

Itsvo dzako inhengo dzakakosha dzinogara dzichisefa ropa rako, kubvisa tsvina nemvura yekuwedzera, izvo zvinobva zvaburitswa neweti yako.

Dzimwe nguva, apo weti painowedzera, maminetsi emaminetsi anogona kuumba uye anotungamira kune inorwadza mamiriro anonzi itsvo matombo ().

Chidzidzo mumakonzo ane itsvo mabwe chakawana kuti avo vaibatwa neparsley vakadzora weti calcium uye mapuroteni kubuda, pamwe nekuwedzera weti pH uye kuita weti uchienzaniswa neboka rinodzora ().

Parsley yakaratidzirwawo kuve neanorwisa-kupisa zvinhu nekuda kweayo antioxidants, anosanganisira flavonoids, carotenoids, uye vhitamini C.

Pamusoro pezvo, parsley inogona kubatsira kuti itsvo dzako dzive neutano nekuderedza kukwirisa kweropa, chinetso chikuru chehosha yeitsvo.

Parsley ine ma nitrate mazhinji anobatsira kudzikamisa tsinga dzeropa, izvo zvinovandudza kuyerera kweropa uye zvinoderedza kukwira kweropa. Kutsvagurudza kunoratidza kuti nitrate-yakapfuma chikafu senge parsley inogona kubatsira kuchengetedza hutano hutano hweropa (,).

Iyo inorwisa-kuzvimba zvinhu zveparsley, pamwe nekugona kwayo kugadzirisa weti pH uye kudzikisa BP, zvinogona kubatsira kuchengeta itsvo dzako dzakasimba uye kudzikisa njodzi yako yematombo eitsvo ().

Ramba uchifunga kuti parsley inenge yakakwira muma oxalates - makomputa anogona kuwedzera njodzi yemitsvo.

Zvakadaro, nyanzvi dzehutano dzinokurudzira kuti vanhu chete vane hyperoxaluria - inozivikanwa nekunyanyisa oxalate kubuda mumurini - kudzikisira kudya kwavo oxalates yezvokudya ().

Parsley inogona kubatsira kuchengeta itsvo dzako dzakasimba nekurwisa kuzvimba uye kuderedza kukwira kweropa uye njodzi yako yematombo eitsvo.

Zvimwe Zvichabatsira

Parsley inogona kusimudzira hutano hwako nenzira dzinotevera zvakare:

• Antibacterial zvivakwa. Parsley ine maoiri akakosha, anosanganisira apiol uye myristicin, ayo ane antibacterial mhedzisiro uye anorwisa mabhakitiriya anogona kukuvadza, senge Staphylococcus aureus ().
• Inogona kubatsira hutano hwepfupa. Parsley yakafuma muvhitamini K, potasium, magnesium, uye calcium - zvese izvi zvakakosha kuhutano hwepfupa ().
• Inogona kuwedzera hutachiona. Kutsvagurudza kunoratidza kuti apigenin - antioxidant muparsley - inogadzirisa immune immune nekudzora kuzvimba uye kudzivirira kukuvara kwemaseru ().
• Inogona kuwedzera hutano hweropa. Zvidzidzo mumakonzo ane chirwere cheshuga zvakawanikwa kuti dhisiki yeparsley inogona kudzivirira kukuvara kwechiropa, kuwedzera kushanda kwechiropa, uye kuwedzera mazinga e antioxidant ().

Parsley ine inorwisa mabhakitiriya uye inogona kubatsira kutsigira hutano hwemapfupa, kukurudzira immune system yako, uye kuwedzera hutano hweropa.

Zviri Nyore Kuwedzera kune Kudya Kwako

Parsley mushonga unoshandiswa zvakasiyana-siyana izvo zviri nyore kuwedzera kune yakawanda ndiro.

Hedzino dzimwe nzira dzekuwedzera parsley kuchikafu chako:

• Shandisa sekushongedza pasita kana masobho.
• Chop uye uwedzere kumasadhi.
• Shandisa mumazai evha kana frittatas.
• Gadzira pesto nemapine nzungu, maorivhi, parmesan chizi, uye nyowani parsley.
• Wedzera kune smoothies yehutano uye yekusimudzira inowedzera.
• Shandisa pane yakagadzirwa pamba pizza.
• Wedzera kuchingwa chakagadzirwa.
• Shandisa mumajusi akagadzirwa.
• Wedzera kunhuvira kumasobho uye stews.
• Sanganisa mumarinades uye kupfeka.
• Shandisa kuravira hove, huku, uye nyama ndiro.

Parsley mushonga unoshanduka-shanduka unogona kushandiswa munzira dzakawanda, senge mumakeke ekubika mazai, sauces, majusi, kana sekushongedza.

Kuchengeta Parsley

Kuti uchengetedze yakachena parsley nyowani, iwe unofanirwa kutanga wabvisa pasi pegunde. Usashambidza.

Zadza girazi kana chirongo hafu nemvura woisa hunde inoperera mumvura. Kana iwe ukachengeta chirimwa mufiriji, zviri nani kuti uzvisunungure zvakasununguka nehombodo yepurasitiki. Zvikasadaro, parsley inogona kuchengetwa mukamuri tembiricha.

Chinja mvura mazuva ese akati wandei uye rasa mushonga kana mashizha atanga kushanduka. Nenzira iyi, miriwo yako inogona kugara yakatsva kwemavhiki maviri.

Parsley yakaomeswa inogona kugara mumudziyo unodzivirira mweya munzvimbo inotonhorera, ine rima kwemwedzi mitanhatu kusvika pagore (30).

Parsley nyowani inogona kuchengetwa mufiriji yako kana tembiricha yemukati uye inogara kusvika kumavhiki maviri. Parsley yakaoma inogona kugara kusvika gore kana ikachengetwa munzvimbo inotonhorera, ine rima.

Icho Chinokosha

Akapfuma muma antioxidants uye zvinovaka muviri sevhitamini A, K, uye C, parsley inogona kusimudzira shuga yeropa uye kutsigira moyo, itsvo, uye hutano hwepfupa.

Uyezve, uyu miriwo unogona kuwedzerwa nyore kune akawanda anonaka madhishi. Parsley inogara yakatsva kusvika kwemavhiki maviri, nepo yakaomeswa parsley inogona kusvika pagore.

Kuwedzera parsley kuchikafu chako kunogona kusimudzira hutano hwako paunenge uchiwedzera kunhuvira kune ako aunoda mapheka.