Ukutya
Ukutya kwaseklinikhi kwangasemva. Isixa sokutya okutyiwa yiyo nayiphi na into ephilayo. Igama elithi ukutya kukusetyenziswa kwesondlo esikhethekileyo kwimpilo okanye ukulawula ubunzima. Ukutya kunika abantu amandla ayimfuneko kunye nezondlo ukuze babe sempilweni. Ngokutya ukutya okunempilo okwahlukeneyo, kubandakanya imifuno esemgangathweni, iziqhamo, iimveliso eziziinkozo ezipheleleyo, kunye nenyama ebhityileyo, umzimba unokuzalisa ngeeproteni ezibalulekileyo, iicarbohydrates, amafutha, iivithamini kunye neeminerali ukuze usebenze ngokufanelekileyo.
Ukutya okusempilweni yenye yezona zinto zilungileyo zokuthintela nokulawula iingxaki ezahlukeneyo zempilo, oko kukuthi, iintlobo zomhlaza, isifo sentliziyo, uxinzelelo lwegazi oluphezulu, kunye nohlobo lwesi-2 lweswekile. UDkt Alex Jimenez unikeza imizekelo yesondlo kwaye uchaza ukubaluleka kokutya okunokulinganisela kulo lonke olu luhlu lwamanqaku. Ukongezelela, uDkt Jimenez ugxininisa indlela ukutya okufanelekileyo okudityaniswa nokusebenza ngokomzimba kunokunceda abantu bafikelele kwaye bagcine ubunzima obunempilo, ukunciphisa umngcipheko wokuphuhlisa izifo ezingapheliyo ezifana nesifo senhliziyo, kwaye ekugqibeleni bakhuthaze impilo yonke kunye nokuphila kakuhle.
by UGqr Alex Jimenez Ukutya , isondlo
Ngaba ukwazi ubungakanani bokutya kunokunceda ukunciphisa iswekile kunye neekhalori kubantu abathanda ukutya iziqhamo ezomisiweyo?
Iziqhamo ezomileyo
Iziqhamo ezomileyo, ezifana ne-cranberries, imihla, iirasins, kunye ne-prunes, zilungile kuba zihlala ixesha elide kwaye ziyimithombo enempilo yefiber, iiminerali kunye namavithamini. Nangona kunjalo, iziqhamo ezomileyo ziqulethe iswekile eninzi kunye neekhalori ngokukhonza ngenxa yokuba zilahlekelwa umthamo xa ziphelelwe ngamanzi, zivumela ukuba kusetyenziswe ngaphezulu. Kungenxa yoko le nto ubungakanani bokutya bubalulekile ukuqinisekisa ukuba umntu akatyi kakhulu.
Uhlobo lo kukhonza
Iziqhamo zomisiwe kwi-dehydrators okanye zishiywe elangeni ukuze zikhuphe amanzi ngokwemvelo. Asele elungile xa amanzi amaninzi engasekho. Ukulahleka kwamanzi kunciphisa ubungakanani babo bomzimba, obuvumela abantu ukuba batye ngakumbi, bandise iswekile kunye nokutya kweekhalori. Umzekelo, malunga nama-30 ediliya angena kwikomityi yokulinganisa enye, kodwa iirasentyisi ezingama-250 zinokuzalisa ikomityi enye xa sele yomile. Ulwazi lwezondlo kwiziqhamo ezitsha kunye nezomisiweyo.
iswekile
Iidiliya ezilishumi zineekhalori ezingama-34 kunye ne-7.5 grams yeswekile. (FoodData Central. ISebe lezoLimo lase-US. 2018 )
Iidiliya ezingamashumi amathathu zineekhalori ezingama-47 kwaye zingaphantsi kwe-10 grams zeswekile.
Isiqulatho seswekile yendalo yomdiliya siyahluka, ngoko ke iindidi ezahlukeneyo zingaxhomekeke kuvavanyo lwexabiso lesondlo.
Ezinye iziqhamo, ezifana ne-cranberries, zinokuba ne-tart kakhulu, ngoko iswekile okanye ijusi yeziqhamo zongezwa ngexesha lokumisa.
Iindlela zokuSebenzisa
Isiqhamo esitsha sinokuba phezulu kwiivithamini ezithile, kodwa umxholo weminerali kunye nefayibha ziyagcinwa ngexesha lokomiswa. Iziqhamo ezomileyo zinezinto ezininzi kwaye zinokwenziwa yinxalenye yokutya okunempilo, okunokulinganisela okunokubandakanya:
Trail Mix
xuba iziqhamo ezomisiweyo, amandongomane, kunye nembewu.Jonga ubungakanani besahlulo.
Oatmeal
Yenza i-oatmeal encinci ibe mnandi kunye nesiqhamo esincinci seziqhamo ezomisiweyo kwisidlo sakusasa esinentliziyo nesinempilo.
Salads
Gcoba umnyama, amagqabi aluhlaza, ama-apula amatsha, ama-cranberries omisiwe okanye ama-raisins, kunye neeshizi.
Owona nobangela
Sebenzisa iziqhamo ezomisiweyo njengezithako kwii-entrees ezinencasa.
Iiprotheyini zeBar ezithatha indawo
Iirasins, iiblueberries ezomisiweyo, ii-apple chips, kunye neeapilkosi ezomisiweyo zifanelekile kwaye zihlala ixesha elide kuneziqhamo ezitsha, zibenza bagqibelele xa iiprotheyini zeprotheyini zingafumaneki.
Kwikliniki yezonyango yeChiropractic kunye ne-Functional Medicine, iindawo zethu zokuziqhelanisa ziquka i-Wellness & Nutrition, Ubuhlungu obungapheliyo, Ukulimala komntu, ukunyamekelwa kwe-Auto Accident, Ukulimala koMsebenzi, ukuBuyisa okuNgena, iintlungu ezisezantsi, iintlungu zentamo, iintloko ze-Migraine, ukulimala kwezemidlalo, i-Sciatica enzima, I-Scoliosis, i-Complex Herniated Discs, i-Fibromyalgia, iintlungu ezingapheliyo, iintlungu ezixinzelelekileyo, uLawulo loxinzelelo, uNyango lweMithi eSebenzayo, kunye neeprotokholi zokunakekelwa kwe-scope. Sigxininisa kwinto ekusebenzelayo ukuze ufezekise iinjongo zokuphucula kunye nokudala umzimba ophuculweyo ngeendlela zophando kunye neenkqubo zempilo epheleleyo.
Impembelelo yoNyango oluSebenzayo ngaphandle kwaMajoyinti
VIDEO
Ucaphulo
FoodData Central. ISebe lezoLimo lase-US. (2017). Iiraisins. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/530717/nutrients
FoodData Central. ISebe lezoLimo lase-US. (2018). Iidiliya, uhlobo lwaseMelika (isikhumba esityibilikayo), eluhlaza. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients
FoodData Central. ISebe lezoLimo lase-US. (2018). Iidiliya, ezibomvu okanye eziluhlaza (uhlobo lwaseYurophu, njengembewu yeThompson), eluhlaza. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/174683/nutrients
by UGqr Alex Jimenez Ukutya , isondlo
Kubantu abasebenzisa isitayile sokutya esine-carbohydrate ephantsi okanye abafuna ukuzama omnye umgubo, ngaba ukudibanisa umgubo wealmondi kunokunceda kuhambo lwabo lwempilo?
Umgubo weAlmond
Umgubo we-almond kunye nesidlo se-almond ziindlela ezingenagluten-free kwiimveliso zengqolowa kwiiresiphi ezithile. Zenziwa ngokusila iialmond kwaye zingathengwa zilungiswe okanye zenziwe ekhaya kunye neprosesa yokutya okanye i-grinder. Umgubo uphezulu kwiprotheyini kwaye usezantsi kwisitashi kunomnye umgubo ongenagluten.
Umgubo we-almond kunye nesidlo se-almond
Umgubo wenziwa nge-almonds e-blanched, oku kuthetha ukuba ulusu lususiwe. Isidlo se-almond senziwe ngee-almond ezipheleleyo okanye ezimhlophe. Ukuhambelana kwazo zombini kufana nomgubo wombona kunomgubo wengqolowa. Ngokuqhelekileyo zinokusetyenziswa ngokutshintshisanayo, nangona ukusebenzisa umgubo we-blanched kuya kuvelisa umphumo ophuculweyo, ongaphantsi kweenkozo. Umgubo wealmond ocolekileyo ulungile xa ubhaka amaqebengwana kodwa kunzima ukwenza ekhaya. Inokufumaneka kwiivenkile zegrosari okanye iodolwe kwi-intanethi.
Iikhabhohayidrethi kunye neeCalories
Isiqingatha sekomityi yomgubo olungiselelwe urhwebo iqulethe malunga:
I-12 grams ye-carbohydrates iyonke
6 iigrem zefayibha
I-12 gram yeprotheni
24 iigrem zamafutha
280 iikhalori (USDA FoodData Central. 2019 )
I-glycemic index yomgubo we-almond ingaphantsi kwe-1, oku kuthetha ukuba kufuneka ibe nefuthe elincinci ekunyuseni amanqanaba e-glucose yegazi.
Isalathisi esiphezulu se-glycemic yomgubo wengqolowa ngu-71, kunye nomgubo werayisi ngu-98.
Ukusebenzisa umgubo weAlmond
Kucetyiswa ukwenza i-gluten-free ngokukhawuleza isonka iiresiphi, ezifana ne-gluten-free:
Muffins
Isonka sethanga
Pancakes
Ezinye iiresiphi zekeyiki
Abantu ngabanye bayacetyiswa ukuba baqale ngeresiphi esele ilungiselelwe umgubo we-almond kwaye bazenzele. Ikomityi yomgubo wengqolowa inobunzima obujikeleze ii-ounces ezi-3, ngelixa ikomityi yomgubo we-almond inobunzima obuphantse bube ii-ounces ezi-4. Oku kuya kwenza umahluko omkhulu kwizinto ezibhakiweyo. Umgubo unenzuzo yokongeza izondlo ekutyeni.
Isidlo seAlmond
Isidlo se-almond sinokuphekwa njenge-polenta okanye i-grits efana ne-shrimp kunye ne-grits.
Iikuki zingenziwa i-gluten-free kunye nesidlo se-almond.
Iibhisikidi zokutya ze-almond zinokwenziwa, kodwa qaphela iresiphi.
Ukutya kwealmondi kunokusetyenziswa kwintlanzi yesonka kunye nokunye ukutya okuqhotsiweyo, kodwa kufuneka kuthathelwe ingqalelo ukuze kungatshi.
Ukutya kwe-almond akukhuthazwa kwizonka ezifuna intlama yokwenene kunye nesakhiwo se-gluten esiphuhlisiwe, njengomgubo wengqolowa.
Amaqanda amaninzi afunekayo xa ubhaka ngesidlo se-almondi ukubonelela ngesakhiwo segluten kumgubo odala.
Ukulungelelanisa iiresiphi endaweni yesidlo se-almond kumgubo wengqolowa kunokuba ngumngeni ofuna uvavanyo oluninzi kunye nempazamo.
Ubuntununtunu
Iialmondi lindongomane lomthi, yenye yezona zinto zisibhozo zixhaphakileyo kukutya okungadibaniyo nokutya. (I-Anaphylaxis e-UK. 2023 ) Nangona amandongomane engengawo amandongomane emithi, amaninzi adityaniswa ne- peanut anokuba nawo aleji yealmondi.
Ukwenza Okwakho
Ingenziwa kwi-blender okanye kwiprosesa yokutya.
Kufuneka kuthathelwe ingqalelo ukuba ungagayi ixesha elide, okanye uya kuba yibhotela ye-almond, enokusetyenziswa kwakhona.
Yongeza kancinci ngexesha kwaye ucofe de ibe sisidlo.
Gcina umgubo ongasetyenziswanga ngokukhawuleza efrijini okanye efrijini kuba uya kuhamba ngokukhawuleza ukuba ushiywe ngaphandle.
I-almonds i-shelf-stable, kwaye umgubo we-almond awukho, ngoko kuyacetyiswa ukuba ugaye kuphela into efunekayo kwiresiphi.
Ivenkile Ithengiwe
Uninzi lweevenkile zokutya kwezempilo zithengisa umgubo we-almond, kwaye iivenkile ezinkulu ziyawugcina njengoko uye waba yimveliso edumileyo engenagluten. Umgubo opakishweyo kunye nesidlo nazo ziya kuhlazeka emva kokuvulwa kwaye kufuneka zigcinwe efrijini okanye efrijini emva kokuvulwa.
Udidi lweMithi
VIDEO
Ucaphulo
USDA FoodData Central. (2019). Umgubo weAlmond. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/603980/nutrients
I-Anaphylaxis e-UK. (2023). I-Allergy Factsheets (I-Anaphylaxis UK Ikamva eliqaqambileyo labantu abane-allergies eyingozi, umba. www.anaphylaxis.org.uk/factsheets/
Atkinson, FS, Brand-Miller, JC, Foster-Powell, K., Buyken, AE, & Goletzke, J. (2021). Iitafile zamazwe ngamazwe ze-glycemic index kunye ne-glycemic load values 2021: uphononongo olucwangcisiweyo. Ijenali yaseMelika yesondlo seklinikhi, i-114 (5), i-1625-1632. doi.org/10.1093/ajcn/nqab233
by UGqr Alex Jimenez Ukutya , impilo
Ngaba ukusebenzisa indawo yeqanda okanye ukutshintshwa kweqanda kukhuselekile kubantu abakwaliwa yiqanda?
Ababambeleyo kunye noTshintsho
Abantu akufunekanga bacinge ukuba nokuba ikhuselekile ngaphandle kokuba bayifunde ngononophelo ileyibhile.
Indawo yeqanda isenokuba namaqanda.
Iimveliso ezithatha indawo yeqanda zisenokungabi naqanda.
Njonga i ezinye iindlela ebhalwe i-vegan okanye iqanda-free ukuqinisekisa ukuba akukho nanye.
Ababambeleyo banokuqulatha Amaqanda
Izinto ezithatha indawo yamaqanda elulwelo kwivenkile yegrosari iipaseji zobisi zenziwe ngamaqanda. Oku kulandelayo kukho amaqanda kwaye akukhuselekanga kubantu abane-allergies yamaqanda:
Ulwelo oluqhelekileyo luthatha indawo yeqanda kwiibhokisi
Iibhayi zeqanda
Iimveliso ezimhlophe zeqanda
UTshintsho ziindlela ezizezinye eziKhuselekileyo
Iimveliso zokutshintsha ezikhethekileyo ezingenamaqanda ziyafumaneka.
Zibizwa ngokuba ziindawo zamaqanda e-vegan.
Ngokuqhelekileyo zithengiswa kwifomu yomgubo.
Ziluncedo ekubhakeni.
Azinakusetyenziselwa indawo yamaqanda ekutyeni okufana nequiche.
I-Egg-Free Commercial Replacements
Ngalo lonke ixesha jonga izithako kwileyibhile phambi kokuba uthenge imveliso ethengiswe njengebambela okanye endaweni yayo ukuqinisekisa ukuba ayihlawulelwanga ngokupheleleyo.
Ezi mveliso zinokuqulatha i-soy, ubisi, okanye ezinye izinto ezibangela ukutya.
I-Vegan - ayinayo imveliso yezilwanyana, ezibandakanya amaqanda kunye nobisi.
Imifuno – isenokuba namaqanda njengoko engeyonyama kodwa ayimveliso yezilwanyana.
Ukungazi ngokutya okunamaqanda
Hlala unolwazi ngamaqanda afihlwe kwezinye iimveliso zokutya, ezinje ngeekeyiki, izonka, iipastries, noodles, crackers, kunye neecereals.
I-Federal Food Allergen Labeling and Consumer Protection Act ifuna ukuba zonke iimveliso ezipakishweyo zokutya eziqulathe amaqanda njengesithako. Makudweliswe igama elithi iqanda kwileyibhile . (Ukutya kwe-US kunye noLawulo lweziyobisi. 2022 )
Ezinye izithako ezibonisa amaqanda kwimveliso ziquka:
IAlbumin
Iglobhulin
I-Lysozyme
Lecithin
Livetin
Vitellin
Izithako eziqala nge-ova okanye i-ovo.
Iimpawu zokwaliwa
Iimpawu zinokubandakanya: (John W. Tan, Preeti Joshi 2014 )
Ukusabela kolusu - i-hives, i-rash, okanye i-eczema.
I-Allergic conjunctivitis - ukurhawuzelelwa, amehlo abomvu, anamanzi.
I-Angioedema - ukudumba kwemilebe, ulwimi, okanye ubuso.
Iimpawu zomoya - ukuphefumla, ukukhohlela, okanye impumlo evuzayo.
Iimpawu zesisu - isicaphucaphu, isisu esibuhlungu, isifo sohudo okanye ukuhlanza.
Ukusabela okubukhali - okufana ne-anaphylaxis, kunokubangela ukusilela kwenkqubo yamalungu amaninzi.
I-Anaphylaxis yimeko engxamisekileyo kwaye ifuna unyango olukhawulezileyo.
Isikhokelo soKutya ukutya, i-Hypersensitivity kunye nokunganyamezeli
VIDEO
Ucaphulo
Ukutya kwe-US kunye noLawulo lweziyobisi. (2022). Ukutya kweAllergen Labeling kunye noMthetho woKhuseleko loMthengi (FALCPA). Ifunyenwe kwi www.fda.gov/food/food-allergensgluten-free-guidance-documents-regulatory-information/food-allergen-labeling-and-consumer-protection-act-2004-falcpa
Tan, JW, & Joshi, P. (2014). Ukwaliwa kwamaqanda: uhlaziyo. Ijenali yezifo zabantwana kunye nempilo yomntwana, i-50 (1), i-11-15. doi.org/10.1111/jpc.12408
by UGqr Alex Jimenez Ukutya , nezongezo
"Kubantu abanobunzima bokufumana iziqhamo ezininzi kunye nemifuno, ngaba ukubandakanya i-powder eluhlaza okongeziweyo kunokunyusa amanqanaba esondlo sokutya okunokulinganisela?"
Izongezo zoMda oluhlaza
Ukwanelisa iimfuno zemihla ngemihla zezondlo ngokugqibeleleyo, ukutya okungalungiswanga akunakusoloko kuhlangatyezwa xa ukufikelela kunqongophele okanye ngenxa yezinye izizathu. I-powder supplement eluhlaza yindlela efanelekileyo yokuzalisa izikhewu. Izongezelelo zepowder ezihlaza zisongezelelo semihla ngemihla esinceda ukunyusa i-vitamin, iminerali, kunye ne-fiber intake kunye nokuphucula impilo yonke. I-powders eluhlaza kulula ukuxuba emanzini kunye nesiselo esithandayo okanye i-smoothie okanye ukubhaka kwiresiphi. Banokunceda:
Ukwandisa amandla
Yondla amajoni omzimba
Ukuphucula ukugaya
Ukukhuthaza ukucaca kwengqondo
Igalelo kumanqanaba eswekile yegazi esempilweni
Ukunciphisa umngcipheko wesifo esingapheliyo
Ukukhuthaza ukusebenza kwesibindi kunye nezintso
Bazintoni?
Izongezelelo ze powder eluhlaza ziintlobo zeevithamini, iiminerali, i-fiber, i-antioxidants, i-phytochemicals, kunye nezinye iikhompawundi ze-bioactive.
Zivela kwiziqhamo, imifuno, imifuno, kunye ne-algae ukudibanisa izithako kwi-supplement elula. (UGiulia Lorenzoni et al., 2019 )
Amanzi
Ngenxa yokuba uninzi lweepowder eziluhlaza ziquka indibaniselwano yezithako, ubuninzi bezondlo buphezulu. Izongezelelo zomgubo ohlaza zingathathwa njengemveliso yevithamini kunye neeminerali. Ngokuqhelekileyo ziquka:
Iivithamini A, C, kunye noK
intsimbi
Magnesium
ikhalsiyam
Antioxidants
Ukutya okucetyiswayo kwemihla ngemihla kweevithamini kunye neeminerali kunokuba luncedo kubantu abanofikelelo olulinganiselweyo ekuveliseni okanye abafuna ukongeza kwisondlo sabo ngezondlo ezongezelelweyo.
amandla
I-phytochemicals efunyenwe kwiziqhamo kunye nemifuno ibonakaliswe ukuphucula amanqanaba amandla. Izifundo ngeziphumo zabo ekusebenzeni komzimba kunye nokunyamezela kuye kwaphumela kwiziphumo ezilungileyo. Abaphandi bafumanisa ukuba i-phytonutrients efana ne-powder eluhlaza yanceda ukunyusa amandla, ukuphucula i-agility, ukunciphisa ukuqonda kokukhathala, ukuphucula imemori, kunye nokunciphisa ixesha lokubuyisela. (UNicolas Monjotin et al., 2022 )
YeMpilo yeNtloko
Umgubo ohlaza utyebile kwifiber enyibilikayo nenganyibilikiyo, nto leyo enegalelo ekubeni uzive uhluthi kwaye wanelisekile emva kokutya kwaye ibalulekile kukwetyisa okunempilo kunye nokuhamba rhoqo kwamathumbu. Ukutya ukutya okutyebileyo kwefayibha kunxulunyaniswa nolawulo olululo lweswekile yegazi kunye nokuphucula ukwahluka kwe-gut microbiota. Ezi zinto zibalulekile ekugcineni ubunzima bomzimba obunempilo kunye nokunciphisa umngcipheko wesifo esingapheliyo, umzekelo, uhlobo lwe-2 yeswekile. (UThomas M. Barber et al., 2020 ) I-Phytochemicals, kuquka i-flavonoids, ibonakaliswe ukuba ineempembelelo zonyango kwi-gas, i-bloating, i-constipation, kunye ne-diarrhea ehambelana ne-IBS. Ezinye i-phytonutrients ziye zaboniswa ukunciphisa iimpawu ezithile ze-ulcerative colitis. (UNicolas Monjotin et al., 2022 )
Umsebenzi Wenkqubo Yamajoni omzimba
Izongezelelo ze powder eluhlaza zibonise amandla okugcina amajoni omzimba anempilo kunye nokunciphisa ukukrala ngomxholo wabo we-antioxidant. Iipowder eziluhlaza eziqukethe i-seaweed okanye i-algae zizityebi kwi-phytochemical kunye ne-poly-unsaturated fatty acids ezinezakhiwo ze-antioxidant zokunciphisa ukuvuvukala kunye nokuthintela umonakalo oxidative kwiiseli. (Agnieszka Jaworowska, Aliza Murtaza 2022 ) Uvavanyo olungahleliwe lufumene ukuba isiqhamo, i-berry, kunye nemifuno ye-powder concentrate blend yanciphisa i-oxidation kunye nokunciphisa ukuvuvukala, okubangelwa yi-phytochemicals efumaneka kwiziqhamo kunye nemifuno.UManfred Lamprecht et al., 2013 )
Ukuxutyushwa
Isibindi kunye nezintso ngamalungu aphambili okukhutshwa kwendalo. Isibindi sinceda umzimba ukuba ufunxe izondlo ekutyeni okusetyenzisiweyo kwaye sisuse inkunkuma kunye netyhefu ngezintso. (Ithala leencwadi leSizwe loNyango. 2016 ) Izityalo zixutywe nge-antioxidants kunye ne-phytochemicals ezikhusela isibindi kunye neentso kumonakalo omkhulu wamahhala kunye noxinzelelo lwe-oxidative. (Yong-Song Guan et al., 2015 ) Izongezo zomgubo oluhlaza zenziwe kwezi zityalo. Xa usela iipowder eziluhlaza, ukuthathwa kwamanzi ngokwemvelo kuyenyuka njengoko umgangatho oqhelekileyo we powder eluhlaza uxutywe kunye ne-8 ukuya kwi-ounces yamanzi.
Ingaba ixutywe, ixutywe, okanye yenziwe i-shake, i-powdered greens yindlela efanelekileyo kwaye efanelekileyo yokufumana i-dose yemihla ngemihla ye-antioxidants, iivithamini, iiminerali kunye nezinye izondlo.
Ukutya kokuPhilisa: Ukulwa nokuQhuba, Yamkela iMpilo
VIDEO
Ucaphulo
Lorenzoni, G., Minto, C., Vecchio, MG, Zec, S., Paolin, I., Lamprecht, M., Metroni, L., & Gregori, D. (2019). Iziqhamo kunye nemifuno yokuNxibelela iSongezo kunye neMpilo ye-Cardiovascular: Ukuphononongwa okuCwangcisiweyo ukusuka kumbono weMpilo yoLuntu. Ijenali yezonyango lweklinikhi, 8(11), 1914. doi.org/10.3390/jcm8111914
Monjotin, N., Amiot, MJ, Fleurentin, J., Morel, JM, & Raynal, S. (2022). Ubungqina beklinikhi beeNzuzo zePhytonutrients kwiMpilo yoLuntu. Izondlo, 14(9), 1712. doi.org/10.3390/nu14091712
Barber, TM, Kabisch, S., Pfeiffer, AFH, & Weickert, MO (2020). IiNzuzo zeMpilo zeFayibha yokutya. Izondlo, 12(10), 3209. doi.org/10.3390/nu12103209
Jaworowska, A., & Murtaza, A. (2022). I-Seaweed Derived Lipids yi-Agent enokuthi i-Anti-Inflammatory Agent: Uphononongo. Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu, 20(1), 730. doi.org/10.3390/ijerph20010730
Lamprecht, M., Obermayer, G., Steinbauer, K., Cvirn, G., Hofmann, L., Ledinski, G., Greilberger, JF, & Hallstroem, S. (2013). Ukongezwa kunye ne-juice powder concentrate kunye nokuzivocavoca kunciphisa i-oxidation kunye nokuvuvukala, kunye nokuphucula i-microcirculation kubasetyhini abatyebileyo: idatha yesilingo esilawulwa ngokungahleliwe. Ijenali yaseBrithani yesondlo, i-110 (9), i-1685-1695. doi.org/10.1017/S0007114513001001
InformedHealth.org [I-Intanethi]. I-Cologne, eJamani: Iziko loMgangatho kunye nokuSebenza ngokuSebenza kwezeMpilo (IQWiG); 2006-. Sisebenza njani isibindi? 2009 Sep 17 [Uhlaziywa 2016 Aug 22]. Ifumaneka kwi: www.ncbi.nlm.nih.gov/books/NBK279393/
UGuan, YS, Yena, Q., & Ahmad Al-Shatouri, M. (2015). Unyango olongezelelweyo kunye nolunye unyango lweZifo zesibindi 2014. Ubungqina obusekelwe kubungqina obuxhasayo kunye nolunye unyango : eCAM, 2015, 476431. doi.org/10.1155/2015/476431
by UGqr Alex Jimenez Ukutya , isondlo
Kubantu abafuna i-snack enempilo ekhawulezayo, ngaba ukongeza imbewu kajongilanga ekutyeni komntu kunokubonelela ngezibonelelo zempilo?
Imbewu kajongilanga
Imbewu kajongilanga sisiqhamo sesityalo sikajongilanga. Ziye zafunyanwa ziqulethe i-antioxidants, iivithamini, kunye neeminerali, ezinokunceda ukugcina impilo ye-immune system, impilo yentliziyo, kunye nokunye. Ukuthatha rhoqo i-snack njenge-snack okanye ukongeza kwiisaladi, i-oatmeal, iimpahla ezibhakiweyo, isaladi ye-tuna, i-pasta, kunye ne-toppings yemifuno inokunceda ukwandisa amanqanaba amandla, ukunciphisa ukuvuvukala, kunye nokuxhasa impilo yomzimba jikelele.
benefits
Imbewu yejongilanga inenzuzo kwimisebenzi eyahlukeneyo yomzimba kwaye ikhusela kwiimeko ezithile zempilo ezingapheliyo. Banganceda koku kulandelayo: (Bartholomew Saanu Adeleke, Olubukola Oluranti Babalola. 2020 ) (Ancuţa Petraru, Florin Ursachi, Sonia Amariei. 2021 )
Ukuvutha
Ixabiso le-vitamin E ephezulu yembewu, idibaniswe ne-flavonoids kunye neentlobo ezahlukeneyo zezityalo, zinokunceda ukunciphisa ukuvuvukala.
Uphando lubonisa ukuba ukutya imbewu ubuncinane kahlanu ngeveki kunokunciphisa ukudumba kunye nokunciphisa umngcipheko wokuba nezifo ezithile. (URui Jiang et al., 2006 )
Heart Health
Baphezulu kumafutha anempilo, afana namafutha e-polyunsaturated kunye ne-monounsaturated.
Izityalo ze-sterols, okanye iikhompawundi zendalo kwiimbewu zikajongilanga, zinconywa kwiipropati zabo zokunciphisa i-cholesterol. (IYunivesithi yaseWisconsin yezeMpilo. 2023 )
Idatha ibonisa ukusetyenziswa kukajongilanga kunye nezinye iimbewu kunokuthoba amazinga esifo senhliziyo, uxinzelelo lwegazi oluphezulu, kunye ne-cholesterol ephezulu.
amandla
Imbewu inevithamin B, selenium, kunye neprotein, enokunceda ukuqinisa umzimba imini yonke.
Ezi zondlo zixhasa ukuhamba kwegazi, ukuhanjiswa kweoksijini, kunye nokuguqulwa kokutya kube amandla.
INkxaso yeNkqubo yoMzimba
Imbewu kajongilanga iqulethe iiminerali kunye nezondlo ezifana ne-zinc kunye ne-selenium ezinceda amandla endalo omzimba okuzikhusela kwiintsholongwane kunye neebhaktheriya.
Ezi zimbiwa ziguqulela kwiinzuzo ezifana ukugcinwa kwe-immune cell, ukunciphisa ukuvuvukala, ukukhuselwa kosulelo, kunye nokunyuka ngokubanzi kwi-immunity .
isondlo
Akukho mfuneko yokuba umntu ngamnye atye imbewu yejongilanga eninzi ukuze azuze isondlo. Ngaphakathi kukho umxube odibeneyo wamafutha anempilo, i-antioxidants, kunye nezinye izondlo. Ngaphakathi kwe-1-ounce inxalenye yembewu kajongilanga egcadiweyo / ngaphandle kwetyuwa: (ISebe lezoLimo lase-US. 2018 )
Iikhalori - 165
Iicarbohydrates - 7 grams
Ifayibha - 3 grams
Iswekile - iigram ezili-1
Iiprotheni - 5.5 grams
Amafutha apheleleyo - 14 grams
Isodium - 1 milligrams
Intsimbi - 1 milligram
I-Vitamin E - 7.5 milligrams
I-Zinc - 1.5 milligrams
Folate - 67 micrograms
ZeMpilo zeBhinqa
Xa kuziwa kwimpilo yokuzala kwabasetyhini, kukho imiba enokuthi imbewu ikwazi ukunceda ukuxhasa.
Izixa ezityebileyo zembewu yevithamin E, ifolate, iphosphorus, kunye namafutha asempilweni zibalulekile kuphuhliso lomntwana kunye nempilo kamama.
Ukongezelela, i-phytochemicals yembewu inokuxhasa ukugaya kunye ne-immune system, enokuba luncedo ngexesha lokukhulelwa. (AmaZiko eSizwe e-Ofisi yezeMpilo yezoNxibelelwano zokutya. 2021 )
ZeMpilo
Imbewu kajongilanga inokunceda amadoda afumane iprotheyini yokwakha izihlunu.
Njengenye indawo yenyama, ezi mbewu ziqulathe isixa esisempilweni seprotein esekwe kwisityalo ngaphandle kwamafutha agcweleyo okanye i-cholesterol yenyama.
Isandla esincinci sibonelela ngesi sondlo kwabo bangayifumani imfuneko ye-potassium yemihla ngemihla. (Ancuţa Petraru, Florin Ursachi, Sonia Amariei. 2021 )
Imbewu yeShelled kunye nokufakwa kweTyuwa
Imbewu ye-sunflower ngokwemvelo ayinayo imilinganiselo ephezulu ye-sodium, kodwa ihlala ihlanganiswe ngetyuwa eyongezelelweyo enokuthi ibhubhise izibonelelo zabo zondlo.
Amaqokobhe adla ngokuqatywa ngetyuwa ukwenzela incasa, kangangoko 70 milligrams nganye 1 ounce imbewu.
Iikhalori eziphakamileyo, abantu kufuneka bajonge ukumodareyitha izahlulo kwikota enye yekomityi kunye nokutya iintlobo ezingenatyiwa. (ISebe lezoLimo lase-US. 2018 )
Ezinye iindlela zokudibanisa iimbewu kwizidlo
Ezinye iindlela zokongeza imbewu kajongilanga ekutyeni ziquka:
Ukuwafefa kwinkukhu okanye kwisaladi ityhuna.
Isaladi yokugqoka.
Ukufakela i-cereal kunye ne-oatmeal.
Ukuzixuba kwi-batter kwizinto ezibhakiweyo, njengeeqebengwana.
Ukuzongeza kwivenkile yasekhaya okanye kwigrosari trail mix .
Ukugaya imbewu yokugquma umgubo wenyama okanye intlanzi.
Ukufefa kwisitya semifuno, i-casseroles, i-stir-fries, kunye ne-pasta.
Ibhotela ye-sunflower inokuba yinto engenye ye-peanut okanye enye ibhotela ye-nut.
UkuLungiswa kweMidlalo yokuBala
VIDEO
Ucaphulo
Adeleke, B. S., & Babalola, O. O. (2020). Isityalo sikajongilanga se-oilseed (Helianthus annuus) njengomthombo wokutya: Iinzuzo zesondlo kunye nempilo. Isayensi yokutya kunye nesondlo, 8 (9), 4666-4684. doi.org/10.1002/fsn3.1783
Petraru, A., Ursachi, F., & Amariei, S. (2021). Iimpawu zeZondlo zoVavanyo lweembewu zikajongilanga, i-oyile kunye nekeyiki. Umbono wokusebenzisa i-sunflower Oilcakes njengeSithako esiSebenzayo. Izityalo (i-Basel, eSwitzerland), i-10 (11), i-2487. doi.org/10.3390/plants10112487
Jiang, R., Jacobs, D. R., Jr, Mayer-Davis, E., Szklo, M., Herrington, D., Jenny, N. S., Kronmal, R., & Barr, R. G. (2006). Ukusetyenziswa kwamantongomane kunye nembewu kunye namanqaku okuvuvukala kwisifundo sezizwe ezininzi ze-atherosclerosis. Ijenali yaseMelika ye-epidemiology, i-163 (3), i-222-231. doi.org/10.1093/aje/kwj033
IYunivesithi yaseWisconsin yezeMpilo. (2023). Iinyaniso zempilo kuwe: Izityalo ze-stanols kunye ne-sterols .
ISebe lezoLimo lase-US. (2018). Imbewu, iinkozo zembewu yejongilanga, zomisiwe ezomileyo, ngaphandle kwetyuwa .
AmaZiko eSizwe e-Ofisi yezeMpilo yezoNxibelelwano zokutya. (2021). I-Vitamin E: Iphepha leNgcaciso kuBasebenzi bezeMpilo .
ISebe lezoLimo lase-US. (2018). Imbewu, iinkozo zembewu yejongilanga, zixutywe, zifakwe ityuwa .
by UGqr Alex Jimenez Ukutya , isondlo
Kubantu abazama ukwenza uhlengahlengiso lwendlela yokuphila esempilweni, ngaba ukongeza iiprotheyini kwiiprotheyini zokutya kwabo kunokunceda ukufikelela kwiinjongo zempilo?
Ibha yeProtheni
Imivalo yeeprotheyini ibonelela ngamandla okukhawulezayo phakathi kwezidlo ezinokunceda ukunciphisa umdla kunye nokuphepha ukuzalisa ukutya okunamafutha aphezulu, okupakishwe ngesodium kubantu abazama ukunciphisa umzimba. Banokonyusa ukuthathwa kweekhalori kubantu abafana neembaleki ezizama ukonyusa ubunzima bezihlunu. Imivalo yeeprotheyini inokwahluka ngokwemiba efana nezongezo, iikhalori, amanqatha, iswekile, kunye nezinye izithako. Iileyibhile kufuneka zifundwe ngononophelo; ngaphandle koko, ibha inokuba ngaphezulu kwe-candy bar kune-mini-meal enempilo, enesondlo okanye i-snack. Kubalulekile ukuba ube nombono wokuba ingakanani iprotheyini efunekayo ngosuku ngalunye, kwaye isixa siyahluka ngokuxhomekeke kwizinto ngamnye.
Ingakanani iProtheyini efunekayo
Iprotheyini ibalulekile kwimisebenzi emininzi yomzimba, kodwa umzimba awukwazi ukuvelisa le macronutrient, kwaye kufuneka ivele ekutyeni. Iprotheyini yokutya ichithwa ngexesha lokwetyisa, kwaye iikhompawundi ezaziwa ngokuba zii-amino acids zenziwa:
Ezi ziibhloko zokwakha umzimba ozisebenzisayo ukwakha nokugcina izihlunu kunye namalungu.
Kubalulekile kwimveliso yegazi, izicubu ezidibeneyo, izilwa-buhlungu, ii-enzymes, kunye neenwele. (UMarta Lonnie, et al., 2018 )
Njengoko iprotein iyimfuneko ekwakheni izihlunu, iimbaleki okanye abantu abanemisebenzi enzima ngokwasemzimbeni bayacetyiswa ukuba batye ngakumbi.
Kuyafana ke nangabafazi abakhulelweyo okanye abancancisayo. (Trina V. Stephens, et al., 2015 )
Abakhi bomzimba batya iiprotheyini ezingaphezulu kunomntu oqhelekileyo ukuxhasa ukukhula kwezihlunu.
Protein Calculator
A ikhaltyhuleyitha evela kwiSebe lezoLimo laseMelika inokunceda ukufumana iimfuno zeprotheyini yemihla ngemihla kunye nezixa ezicetyiswayo zezinye izondlo ezisekelwe kwisondo, ubudala, inqanaba lomsebenzi, kunye nezinye izinto.
Iprotheyini eyiyo ithathela ingqalelo ukuba yimalini etyiwayo xa umntu ehleli. Umntu oqhelekileyo uyacetyiswa ukuba atye phakathi kwe-25 kunye ne-35 grams yeprotheni kwisidlo ngasinye. (Emily Arentson-Lantz, et al., 2015 )
imithombo
Imithombo etyebileyo yeprotheyini yokutya ibandakanya:
Ukutya
I inkuku
Intlanzi kunye neentlanzi
amaqanda
Ubisi kunye nezinye iimveliso zobisi
Imithombo yezityalo ibandakanya:
Iimbotyi
Imifuno
ngomane
Imbewu
Amazimba
Oku kukutya okulula ukukubandakanya kwisondlo esilungeleleneyo, ngoko ke ukutya okuhlukahlukeneyo ngobuninzi obuninzi imihla ngemihla kuya kulinganisa inani elicetyiswayo leprotheni. Iingcebiso kukuhlala kunye nezo zisezantsi kumafutha ahluthayo kunye neekhabhu ezicutshungulwayo kwaye zizityebi kwizondlo. Nangona kunjalo, ukutya iiprotheyini ezininzi kunokubangela iingxaki zezintso. Ke ngoko, abantu abatyekele kwisifo sezintso bayacetyiswa ukuba bathathele ingqalelo iprotein eninzi. (Kamyar Kalantar-Zadeh, Holly M. Kramer, Denis Fouque. 2020 )
Yintoni ekufuneka ujonge kuyo
Ukubandakanya iiprotheyini zeprotheyini ekudleni, mhlawumbi njenge-snack ephakathi kwesidlo, njengendlela yokubamba kunye nokuhamba xa kungekho xesha lokutya okupheleleyo, okanye njengenxalenye yesicwangciso sokunciphisa umzimba okanye ukufumana ubunzima, abantu bafuna ukufunda nokuqonda izithako kwiindidi ezahlukeneyo zemivalo ukukhetha ukhetho olunempilo. Ezinye izikhokelo jikelele ekufuneka ziqwalaselwe:
Umxholo weProtheyini
Phakathi kwesidlo okanye ngaphambi kwexesha-I-snack yokuzilolonga , khangela ibha kunye ubuncinane ne-20 grams yeprotheni.
Imivalo yokutshintshwa kwesidlo kufuneka ibe neegram ze-30 ubuncinane zeprotheni.
Okuncinci yindlela yokufumana ezi zikhokelo kuyacetyiswa, njengoko umzimba unokwetyisa kuphela phakathi kwe-20 kunye ne-40 yeegram zeprotheni ngexesha elinye. (UBrad Jon Schoenfeld, uAlan Albert Aragon. 2018 )
Uhlobo lweProtheyini
Iprotheyini idla ngokuvela kubisi okanye kwimithombo yezityalo.
Ezona zixhaphakileyo ziquka amaqanda, ubisi, irayisi, i-whey, i-soy, i-ertyisi, kunye ne-hemp.
Abantu abakwaliwayo okanye ababuthathaka kufuneka bakhethe ibha ebandakanya uhlobo lweprotheyini ekhuselekileyo ukuba ingatyiwa.
Calories
Kuba ibha yokutya phakathi kokutya, iingcebiso zezo zineekhalori ezimalunga nama-220 ukuya kuma-250.
Iprotein bar ethatha indawo yesidlo esipheleleyo ingaba neekhalori ezingama-300 ukuya kuma-400.
amafutha
Ishumi ukuya kwi-15 iigrem zamanqatha apheleleyo kwaye akukho ngaphezu kweegram ezimbini zamafutha ahluthayo afanelekileyo.
Suka kumafutha angaphiliyo afumaneka kwi-oyile ene-hydrogenated.
ifayibha
Ifayibha iyazalisa, ngoko ke ngokukhona ifayibha eninzi, kokukhona kunokwenzeka ukugcina indlala yanelisekile kude kube yi-snack okanye isidlo esilandelayo.
Kucetyiswa ukuba ukhethe ezo ziqulathe ngaphezu kwegrama ezintathu ukuya ezintlanu zefiber .
iswekile
Ezinye iiprotheyini zeprotheyini zineswekile eninzi njengeelekese.
Ezinye zineegram ezingama-30 zeswekile eyongeziweyo.
Isixa esifanelekileyo simalunga neegram ezintlanu okanye ngaphantsi.
Izimuncumuncu ezenziweyo ezifana ne-erythritol, i-sorbitol, kunye ne-maltitol azikho iinketho ezingcono njengoko zinokubangela ukudumba kunye negesi.
Kunconywa ukusebenzisana nesondlo sokutya ukufumana olona hlobo lusebenzayo ukwenzela ukuba lufakwe kwisidlo somntu ngamnye ukufezekisa nokugcina iinjongo zempilo.
Izondlo ezisisiseko
VIDEO
Ucaphulo
ULonnie, M., Hooker, E., Brunstrom, JM, Corfe, BM, Green, MA, Watson, AW, Williams, EA, Stevenson, EJ, Penson, S., & Johnstone, AM (2018). Iprotheyini kuBomi: Uphononongo lweProtein eFanelekileyo, iMithombo yeZitya eziZinzileyo kunye neMpembelelo kwiSidlo kubantu abadala. Izondlo, 10(3), 360. doi.org/10.3390/nu10030360
Stephens, TV, Payne, M., Ball, RO, Pencharz, PB, & Elango, R. (2015). Iimfuno zeprotheyini zabasetyhini abakhulelweyo abanempilo ngexesha lokukhulelwa kwasekuqaleni nasemva kwexesha liphezulu kuneengcebiso zangoku. Umbhalo wesondlo, i-145 (1), i-73-78. doi.org/10.3945/jn.114.198622
Arentson-Lantz, E., Clairmont, S., Paddon-Jones, D., Tremblay, A., & Elango, R. (2015). Iprotheyini: Isondlo ekugxilwe kuso. I-physiology esetyenzisiweyo, isondlo, kunye ne-metabolism = I-Physiologie appliquee, isondlo kunye ne-metabolism, i-40 (8), i-755-761. doi.org/10.1139/apnm-2014-0530
Kalantar-Zadeh, K., Kramer, HM, & Fouque, D. (2020). Ukutya okuneprotheyini eninzi kuyingozi kwimpilo yezintso: ukukhulula i-taboo. I-Nephrology, i-dialysis, i-transplantation : ukupapashwa ngokusemthethweni kwe-European Dialysis kunye ne-Transplant Association - i-European Renal Association, i-35 (1), i-1-4. doi.org/10.1093/ndt/gfz216
Schoenfeld, BJ, & Aragon, AA (2018). Ingakanani iprotheyini enokusebenzisa umzimba kwisidlo esinye ukwakha izihlunu? Iimpembelelo zokusasazwa kweprotheyini yemihla ngemihla. Ijenali ye-International Society of Sports Nutrition, 15, 10. doi.org/10.1186/s12970-018-0215-1
by UGqr Alex Jimenez Ukutya , isondlo
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.
Ukutya koxinzelelo lwegazi
VIDEO
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 .
