Iingenelo zokuTya itswele – IsiKhokelo esiBanzi

Kubantu abajonge ukugcina impilo entle okanye baqale uhambo lwabo lwempilo njengokunyuka kwe-antioxidants, ukukhuselwa kumhlaza, ukuxhaswa kwamajoni omzimba kunye nezinye izibonelelo zempilo, ngaba ukongeza itswele yindlela enesondlo yokuphucula impilo yonke?

Anyanisi

Itswele yimifuno enesondlo njengegalikhi, itshive, iiliki, kunye neshallots. Ezona ndidi zixhaphakileyo yitswele elibomvu, elimhlophe, elityheli nelaseSpanish. Bane i-antifungal, i-antibacterial, i-anti-inflammatory, kunye nezinye iimpawu eziphilileyo.

• Nokuba yeyiphi na indlela ezilungiswe ngayo ziye ziphulukane nenxalenye yesondlo sazo xa ziphekiwe.
• Ziqulethe i-flavonoids, i-glutathione, i-selenium compounds, i-vitamin E, kunye ne-vitamin C.
• Xa ukhetha itswele, khangela ezo zingenaziphako okanye aziguquguqukiyo, eziqinileyo, nezinezikhumba ezomileyo nezinephepha.

benefits

Ziqulethe i-phytochemicals - iikhompawundi zezityalo ezivelisa ukulwa neebhaktheriya ezinobungozi, iintsholongwane kunye nefungi. Ezi phytochemicals zibonelela ngezibonelelo zempilo xa zisetyenziswa kwaye zibonelela ngezi mpawu zilandelayo: (Xin-Xin Zhao, et al., 2021)

• Anti-ukutyeba
• Antioxidants
• Isifo sengqondo
• Ulwaphulo-mthetho
• Intsholongwane
• Umhlaza
• Khusela inkqubo yentliziyo, yokwetyisa, yokuphefumla, yokuzala, neyemithambo-luvo.
• Khusela kwisifo sesibindi.
• Xhasa amajoni omzimba asempilweni.

Iintlobo kunye neentlobo ngeentlobo

Bangabakwa Isityalo se-Allium equka izityalo ezifana negalikhi, iiliki, kunye netshive. (KwiYunivesithi yaseOregon State. 2022)

• Ziyahluka ngencasa kwaye zinokuba mnandi, zibe mnandi, zibe muncu.
• Iindidi ezahlukeneyo ezidityaniswe neendlela zokulima zinegalelo kwincasa yetswele.
• Kukho iintlobo ezininzi zetswele.
• Ezona zixhaphakileyo nezifumaneka ngokubanzi zibomvu, ezimhlophe, tyheli neSpanish.
• Ezinye iintlobo ziquka i-cipollini, iperile, kunye neVidalia.

Ikrwada okanye iphekwe

Ziluncedo nokuba zityiwa zikrwada okanye ziphekiwe, ukuzipheka kunciphisa inani thiosulfinates - iikhompawundi ezibonelela nge-antimicrobial, antifungal, kunye ne-antibiotic properties.

• Uphando lubonisa ukuba itswele elicunyuziweyo phambi kokuba liphekwe ligcina izibonelelo zempilo. (Holly L. Nicastro, et al., 2015)
• Ukubilisa kunye nokuqhotsa i-anyanisi kuboniswe ukuba kubangele ilahleko ebaluleke kakhulu kwixabiso elinomsoco.
• Ezinye iindlela zokulungiselela ezinciphisa izibonelelo zempilo ziquka i-sautéing, i-steaming, kunye ne-microwaving.
• Ukubhaka i-anyanisi kuboniswa ukwandisa amanqanaba e-flavonoid.
• Ukutya omisiweyo, itswele elingumgubo kunokubonelela ngexabiso lezondlo ekutyeni, ngakumbi ukuba umgubo womiswe ngumkhenkce. (UDamini Kothari, et al., 2020)

Iinkcukacha zokutya

Amatswele anokuba negalelo ekutyeni okunempilo. I-flavonoids, i-glutathione, i-selenium compounds, i-vitamin E, kunye ne-vitamin C, igalelo kwiipropati ze-antioxidant zemifuno. (Holly L. Nicastro, et al., 2015) Ulwazi lwesondlo setswele eliphakathi: (ISebe lezoLimo lase-US. ND)

• Iyonke iikhalori: 44
• Amafutha ewonke: 0 grams
• Ikholesterol: 0 milligrams
• IiCarbohydrate: 10 iigrem
• Ifayibha yokutya: 2 iigrem
• Iiswekile zizonke: 5 grams
• Iiprotheni: 1 gram
• Icalcium: 2 milligrams
• Isodium: 4 milligrams
• Intsimbi: 1 milligrams
• I-Vitamin D: 0 micrograms

Xa Ukhetha

Amatswele angaqulatha intsalela yesitshabalalisi, isinyithi esinzima, ungcoliseko lwemicrobial, kunye nokuqokelelana kwenitrate. Ukwazi apho amatswele avela khona kunganceda ekuqinisekiseni ukuba akukho kusetyenziswa gwenxa kwamayeza okubulala izitshabalalisi okanye ukuba umhlaba owawulinywe kuwo wawungatyetyiswanga ngeentsimbi ezinzima. Xa kunokwenzeka, thenga kwimithombo ethembekileyo ngeendlela zokulima ezingafihliyo, njengeemarike zamafama. (Xin-Xin Zhao, et al., 2021)

• Amatswele afunyenwe kwindawo engakhange abulawe inzala ngokufanelekileyo anomngcipheko owongeziweyo wokukhula kwebhaktheriya eyingozi.
• Ukuthintela ukosuleleka kwe-Escherichia. coli okanye E. coli, i-salmonella, kunye nokungunda, kukhuselekile ukuthenga itswele elipheleleyo kwaye ulinqumle ekhaya kunokuthenga itswele elinqunqwe ngaphambili. (Xin-Xin Zhao, et al., 2021)
• Khetha ezo ziziva ziqinile, zinemikrwelo encinci okanye zingabinamikrwelo okanye amabala amnyama, kwaye ezinolusu olomileyo olunephepha.
• Ziphephe ezo zibonisa ubungqina bomngundo, njengamachokoza amhlophe okanye amnyama kumphezulu okanye ngaphakathi kwimaleko, kunye nalawo anamahlumela aluhlaza, oko kuthetha ukuba itswele lisatyiwa kodwa aliyi kuhlala ixesha elide kangako.

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Ukutya koxinzelelo lwegazi

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Ucaphulo

Zhao, XX, Lin, FJ, Li, H., Li, HB, Wu, DT, Geng, F., Ma, W., Wang, Y., Miao, BH, & Gan, RY (2021). Ukuqhubela phambili kwamva nje kwiiNkomfa ze-Bioactive, iMisebenzi yezeMpilo, kunye neeNgcaciso zoKhuseleko lwe-anyanisi (Allium cepa L.). Imida kwisondlo, 8, 669805. doi.org/10.3389/fnut.2021.669805

IYunivesithi yaseOregon State. Iindidi ze-anyanisi kunye neentlobo.

Nicastro, HL, Ross, SA, & Milner, JA (2015). Igalikhi kunye anyanisi: iipropathi zabo zokuthintela umhlaza. Uphando lokuthintela umhlaza (Philadelphia, Pa.), 8 (3), 181-189. doi.org/10.1158/1940-6207.CAPR-14-0172

Kothari, D., Lee, WD, & Kim, SK (2020). I-Allium Flavonols: IiNzuzo zeMpilo, iiThagethi zeMolekyuli, kunye ne-Bioavailability. Antioxidants (Basel, Switzerland), 9(9), 888. doi.org/10.3390/antiox9090888

Isebe lezoLimo laseMelika. Anyanisi.