Izendlalelo Zobuhle: Kungani U-anyanisi Ewukudla Okuphezulu Okufihliwe

Kushicilelwe: Mashi 30, 2025 12:52:15 UTC
Igcine ukubuyekezwa: Januwari 12, 2026 14:37:57 UTC

U-anyanisi ube yingxenye eyinhloko yokudla kwabantu izinkulungwane zeminyaka. Umlando wabo ucebile futhi uhlanganisa impucuko yasendulo. Ubufakazi bokuqala bokutshalwa kuka-anyanisi buhlehlela emuva eminyakeni engaba ngu-5000 edlule. Lokhu kubonakala eGibhithe lasendulo, eGrisi naseRoma. U-anyanisi ugcwele ama-antioxidants, njenge-quercetin, elwa nokuvuvukala, futhi iyisengezo esinempilo kunoma yikuphi ukudla.

Leli khasi lihunyushwe ngomshini lisuka esiNgisini ukuze lenze lifinyeleleke kubantu abaningi ngangokunokwenzeka. Ngeshwa, ukuhumusha ngomshini akukabi ubuchwepheshe obuphelele, ngakho-ke amaphutha angenzeka. Uma uthanda, ungabuka inguqulo yokuqala yesiNgisi lapha:

Layers of Goodness: Why Onions Are a Superfood in Disguise

Ibhasikidi lika-anyanisi ogolide onezindandatho zika-anyanisi ezisikiwe kanye ne-parsley etafuleni lokhuni lasemaphandleni ekukhanyeni okufudumele. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

U-anyanisi awuyona nje imifino emnandi—uyikhaya elinamandla okudla okunempilo. Ungowomndeni we-Allium, ohlanganisa negalikhi nama-leek. Sekuyizinkulungwane zeminyaka, u-anyanisi ubelokhu usetshenziselwa izinzuzo zawo zempilo.

Le mifino eqhotsiweyo igcwele ama-antioxidants, amavithamini, kanye namaminerali. Ihlukile phakathi kwemifino. U-anyanisi uqukethe izinto ezifana ne-quercetin, ezingasiza impilo yenhliziyo. Futhi zine-fiber yokusiza ekugayweni kokudla.

Okuthathwayo Okubalulekile

Ukudla u-anyanisi nemifino ye-allium kunganciphisa ingozi yomdlavuza we-colorectal ngamaphesenti afinyelela ku-80, ngokwesifundo sango-2019.
U-anyanisi ophakathi unama-calories angu-45 kuphela futhi unikeza i-vitamin C, i-vitamin B6, kanye ne-manganese.
U-anyanisi uqukethe ama-flavonoid angaphezu kuka-25, asebenza njengama-antioxidants ukulwa nomonakalo wamangqamuzana.
Ukudla njalo kungathuthukisa ukuqina kwamathambo ngo-5% futhi kunciphise ingozi yokuphuka kwezinqe kwabesifazane abangaphezu kweminyaka engu-50.
I-Quercetin ku-anyanisi ihlotshaniswa nokwehla komfutho wegazi, yize kudingeka izifundo ezengeziwe ngokudla okufanele.

Abantu baseMelika badla cishe amakhilogremu angu-22 ka-anyanisi minyaka yonke. Ukudla okwengeziwe kungaletha izinzuzo ezengeziwe zempilo. U-anyanisi unama-calories aphansi kodwa unezakhamzimba eziningi. Wengeza amavithamini namaminerali ekudleni.

Kusukela ekuthuthukiseni amandla amathambo kuya ekuvimbeleni umdlavuza, u-anyanisi ufanele ukunakwa kakhulu ekudleni kwakho.

Isingeniso ku-anyanisi othobekile

U-anyanisi ubelokhu uyisithako esibalulekile emakhishini iminyaka engaphezu kuka-5,000. AmaGreki asendulo ayekholelwa ukuthi angahlanza igazi. Abelaphi basendulo babewasebenzisa ekwelapheni ikhanda nezinye izifo.

U-anyanisi ungowomndeni we-allium, ohlanganisa negalikhi nama-leek. Ayaziwa ngokusetshenziswa kwawo okuhlukahlukene ekuphekeni kanye nenani lawo lokudla okunomsoco. Umlando wawo omude ubonisa ukuthandwa kwawo okuhlala njalo.

U-anyanisi Ophuzi: Umnandi futhi uqinile, ulungele izitsha eziphekwa isikhathi eside noma eziphekwa isikhathi eside.
U-anyanisi Obomvu: Ocwebezelayo futhi omnene, ophelele kumasaladi noma ekuthoseni ngenxa yombala wawo ogqamile.
U-anyanisi Omhlophe: Ukunambitheka okuthambile kukhanya ezitsheni zaseMexico ezifana nama-tacos nama-salsa.
U-anyanisi Oluhlaza (Ama-Scallion): Amasha futhi athambile, asetshenziswa eluhlaza kumasaladi noma njengezinto zokuhlobisa.
Ama-Shallot: Athambile futhi amnandi, avame ukubonakala kuma-sauces nama-dressing.

U-anyanisi obomvu ukhethekile ngoba uqukethe ama-anthocyanins, alungele inhliziyo. Wonke u-anyanisi emndenini we-allium unezakhi zesulfure ezisiza ekulweni nezifo. Kungakhathaliseki ukuthi uphekiwe noma udliwe uluhlaza, u-anyanisi wengeza ukunambitheka kanye nezinzuzo zezempilo ekudleni kwethu.

Kusukela emibhalweni yasendulo kuya ezincwadini zokupheka zanamuhla, u-anyanisi uyaqhubeka nokuphefumulela abapheki emhlabeni jikelele.

Iphrofayili Yokudla Okunomsoco Ka-anyanisi

U-anyanisi ugcwele izakhamzimba ngesikhathi ngasinye sokuluma. U-anyanisi ophakathi, ongaba ngu-110g, unama-calories angu-44. Ucebile futhi ngezakhamzimba ezithuthukisa impilo yakho. Ake sihlole ukuthi yini eyenza u-anyanisi ube nokudla okunempilo kangaka:

I-Vitamin C: Inikeza u-9% wezidingo zakho zansuku zonke, okwandisa amasosha omzimba kanye nokukhiqizwa kwe-collagen.
I-Potassium: Ihlinzeka ngo-3.4% we-DV, okusiza ukulinganisela ama-electrolyte kanye nomfutho wegazi.
Okuqukethwe kwefayibha: 2-3g ngokuphakelwa ngakunye kusiza ekugayweni kokudla futhi kukhuthaze ukugcwala.
Amavithamini e-B: Ahlanganisa i-folate ne-B6 yokusetshenziswa kwamandla kanye nokusebenza kwezinzwa.

U-anyanisi uqukethe i-quercetin, i-flavonoid esebenza njenge-antioxidant enamandla. Inganciphisa umfutho wegazi futhi inciphise ukuvuvukala. U-anyanisi une-fiber, okuhlanganisa nama-prebiotic afana ne-inulin, ondla amagciwane asemathunjini. Ngaphezu kwalokho, aphansi ngamakhalori, okwenza kube ukukhetha okuhle kokudla okunempilo.

U-anyanisi uyasiza ekudleni i-potassium nsuku zonke, okuyinto iningi labantu baseMelika elingayitholi ngokwanele. Izithako zawo ze-sulfur nazo zisekela impilo yenhliziyo ngokulinganisela i-cholesterol. Kungakhathaliseki ukuthi uyayipheka noma uyidla iluhlaza, u-anyanisi wengeza izakhamzimba ezingenamafutha noma i-cholesterol.

I-infographic yendawo ekhombisa u-anyanisi, uhlu lwephrofayili yokudla okunempilo, kanye nezithonjana zezinzuzo zezempilo ezifana nokungavikeleki komzimba, impilo yenhliziyo, ukugaya ukudla, kanye noshukela egazini. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ama-Antioxidant Anamandla Ku-anyanisi

U-anyanisi ugcwele ama-antioxidants emvelo avikela umzimba wakho kuma-free radicals. Lawa ma-compound, njenge-quercetin kanye ne-anthocyanins, alwa nokucindezeleka kwe-oxidative. Lokhu kucindezeleka kungaholela ezifweni ezingamahlalakhona ngokuhamba kwesikhathi.

I-Quercetin: I-flavonoid ebalulekile ku-anyanisi, le antioxidant inganciphisa ukuvuvukala futhi yehlise umfutho wegazi. Izifundo zibonisa ukuthi i-quercetin evela ku-anyanisi imuncwa ngokuphindwe kabili kunetiye noma ama-apula.
Ama-Anthocyanins: Atholakala ku-anyanisi obomvu, la ma-pigment anika umbala wawo onsomi futhi athuthukisa impilo yenhliziyo. Ayingxenye yomndeni wama-flavonoid, anikeza isivikelo esengeziwe ekulimaleni kwamangqamuzana.

U-anyanisi obomvu ukhethekile ngama-anthocyanins afinyelela ku-10% engxubeni yawo ye-flavonoid. Lokhu kukhulisa amandla awo okulwa ne-antioxidant. Okuqukethwe kwe-quercetin kuyahlukahluka, kusukela ku-22–51.82 mg ngo-anyanisi ophakathi, kuye ngohlobo.

Ucwaningo lubonisa ukuthi ngisho nemithamo emincane yansuku zonke, njenge-162 mg ye-quercetin evela ku-anyanisi, inganciphisa umfutho wegazi kubantu abanomfutho wegazi ophakeme. Ukudla u-anyanisi nakho kulwa nokucindezeleka kwe-oxidative. Lokhu kucindezeleka kuhlobene nokuguga nokuvimbela izifo.

Lezi zinhlanganisela zisebenza ndawonye ukuvimba ama-free radical, zinciphisa izingozi ezihlobene nezimo ezingamahlalakhona. Ukufaka u-anyanisi ekudleni kuyindlela elula yokusebenzisa lezi zivikelo zemvelo. Izinhlobo ezibomvu zinikeza izinketho ezicebile kakhulu nge-anthocyanin.

U-anyanisi kanye nempilo yenhliziyo

U-anyanisi muhle kakhulu empilweni yenhliziyo nemithambo yegazi. Une-quercetin, elwa nokuvuvukala futhi isiza ekuvimbeleni izifo zenhliziyo. Izifundo zithole ukuthi u-anyanisi unganciphisa umfutho wegazi kubantu abanomfutho wegazi ophezulu.

U-anyanisi uphinde ube namakhemikhali esibabule athuthukisa ukugeleza kwegazi futhi asize ukwehlisa i-cholesterol. La makhemikhali avimbela ukujiya kwegazi futhi athuthukise ukujikeleza kwegazi. Lokhu kusiza ukugcina inhliziyo isebenza kahle.

U-anyanisi uyindlela elula yokwengeza ukudla okunempilo kwenhliziyo ekudleni kwakho. Ama-antioxidants awo kanye nama-sulfur compounds kuhle ekulawuleni umfutho wegazi kanye nempilo yenhliziyo.

Indlela U-anyanisi Othuthukisa Ngayo Isimiso Sakho Sokuzivikela Emzimbeni

U-anyanisi ungumsizi wemvelo wesimiso sakho somzimba sokuzivikela. Ugcwele i-vitamin C, eyisihluthulelo sokwenza amangqamuzana amhlophe egazi nokulungisa izicubu. U-anyanisi ngamunye ukunika u-10% we-vitamin C yakho yansuku zonke, okusiza ekulweni nezifo.

Okuqukethwe kwe-allicin kuzo kunezakhiwo zokulwa namagciwane. Kuhlasela amagciwane ayingozi njenge-E. coli kanye ne-Staphylococcus aureus.

I-Allicin ku-anyanisi ilwa namagciwane amabi emathunjini. Lokhu kunciphisa amathuba okugula. Izifundo zibonisa ukuthi u-anyanisi ungalwa namagciwane amahlanu avamile, okuhlanganisa i-Vibrio cholerae kanye ne-Bacillus cereus.

Lesi senzo sokulwa namagciwane sisiza ukugcina i-microbiome yamathumbu akho ilinganisela. Isisu esinempilo sibalulekile ukuze kube nesimiso somzimba esiqinile sokuzivikela.

I-Vitamin C: isiza ekukhiqizweni kwe-collagen futhi ithuthukisa ukusebenza kwamaseli omzimba
I-Allicin: iphazamisa ulwelwesi lwamangqamuzana ebhaktheriya ukuze kuvinjelwe ukukhula ngokweqile
I-fiber ye-prebiotic: ivuselela amagciwane awusizo emathunjini, ikhulisa amasosha omzimba

Ukudla u-anyanisi oluhlaza noma ophekiwe nsuku zonke kungasiza ekuvimbeleni izifo. Izakhamzimba zawo zisebenza ndawonye ukuqinisa amasosha omzimba wakho. U-anyanisi ngamunye ophakathi unama-calories angu-44 kuphela kodwa ugcwele izakhi eziqinisa amasosha omzimba.

U-anyanisi ulwa namagciwane ayingozi futhi usekela amangqamuzana omzimba. Ayindlela elula yokuthuthukisa impilo yakho.

Umfanekiso wedijithali ka-anyanisi osikiwe onamanyikwe kanye nezimpawu zesibindi ezigqamisa izinzuzo zikashukela egazini. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Izakhiwo Ezilwa Nokuvuvukala Zika-anyanisi

U-anyanisi ulwa nokuvuvukala ngamakhemikhali afana ne-quercetin, umbala wesitshalo. I-Quercetin inemiphumela enamandla yokulwa nokuvuvukala. Ivimba ama-molecule abangela ubuhlungu nokuqina kwamalunga.

Izifundo zibonisa ukuthi inganciphisa nokukhishwa kwe-histamine. Lokhu kusiza ekulawuleni i-asthma kanye nokungezwani komzimba.

U-anyanisi obomvu nophuzi une-quercetin eningi kunamhlophe. Ucwaningo lubonisa ukuthi i-quercetin inganciphisa ukuvuvukala kwesifo samathambo. Ucwaningo lwango-1983 lwathola ukuthi izingcezu zika-anyanisi zisiza i-asthma ngokunciphisa ukuvuvukala emapayipini e-bronchial.

I-Quercetin ivimba ama-enzyme abangela ukuvuvukala.
Kunciphisa ukukhiqizwa kwe-leukotriene okuhlobene ne-asthma kanye ne-arthritis.
Isekela ukuphathwa kokuvuvukala okungapheli ngaphandle kwemiphumela emibi, ngokusho kokuhlolwa kokuphepha kwe-WHO.

Ukupheka u-anyanisi kahle kubalulekile. Ukubhaka kwandisa ama-flavonoid, kuyilapho ukuthosa kungabhubhisa amanye. Ukuze uthole izinzuzo eziningi, yidla u-anyanisi uluhlaza noma uwuthose kancane.

U-anyanisi unama-calories aphansi (ama-calories angu-30 nge-½ indebe ngayinye). Uyisengezo esinempilo kunoma yisiphi isidlo. U-anyanisi ungasiza ezinhlungwini zamalunga kanye ne-asthma, okwenza kube umsizi wemvelo wempilo.

U-anyanisi Wempilo Yokugaya Ukudla

U-anyanisi uyindlela elula yokuthuthukisa impilo yamathumbu. Unama-prebiotics emvelo kanye ne-fiber. Lezi zakhamzimba zisiza ukugcina i-microbiome yakho ilinganisela.

U-anyanisi une-fiber engaba ngu-2.5 amagremu ngokuphakelwa ngakunye. Le fiber isiza ukugcina ukugaya ukudla kujwayelekile futhi inciphise ukuqunjelwa. Ama-prebiotic awo, njenge-inulin kanye ne-fructooligosaccharides, ondla amabhaktheriya asemathunjini amahle.

Njengoba la magciwane egaya ama-prebiotic, enza ama-fatty acid amafushane. Lawa ma-acid aqinisa ulwelwesi lwamathumbu futhi anciphise ukuvuvukala.

U-anyanisi uyisikhungo sokugaya ukudla. Ukudla okune-fiber eningi kungalimaza amagciwane amathumbu. U-anyanisi, kanye nokudla okufana nama-leek nama-apula, kugcina amathumbu ephilile.

U-anyanisi unikeza i-fiber engu-2.5g ngokukhonza ngakunye
Iqukethe i-inulin kanye ne-FOS ukuze yondle amagciwane amathumbu
Sekela ukuhlukahluka kwama-microbiome okuhlobene nokugaya okungcono

Jabulela u-anyanisi uluhlaza ukuze ugcine izinzuzo zawo zangaphambi kokusebenzisa amakhemikhali. I-fiber yawo kanye namakhemikhali awo ahlukile kuwenza abe yinto enhle kakhulu ekudleni. U-anyanisi usiza uhlelo lwakho lokugaya ukudla kanye ne-microbiome yakho ukuthi ichume.

Ukuphathwa Koshukela Wegazi No-anyanisi

U-anyanisi muhle kakhulu ekuphatheni ushukela egazini, okuyinto enhle kubantu abanesifo sikashukela. Unenkomba ephansi ye-glycemic engu-10. Lokhu kusho ukuthi ukhipha ushukela kancane kancane, okusiza ukugcina amazinga kashukela egazini ezinzile. I-Quercetin, i-antioxidant ku-anyanisi, ingasiza nomzimba ukuthi usebenzise i-insulin kangcono.

Izifundo zibonisa ukuthi u-anyanisi ungaba usizo. Ucwaningo lwango-2010 luthole ukuthi ukudla u-anyanisi obomvu oluhlaza okungu-100g kwehlisa ushukela wegazi osheshayo ngo-40 mg/dl ezigulini ezinesifo sikashukela sohlobo 2. Olunye ucwaningo ngo-2020 lubonise ukuthi amagundane adla impuphu ka-anyanisi anoshukela wegazi ophansi kanye ne-cholesterol. Le miphumela iphakamisa ukuthi u-anyanisi ungaba isengezo esihle ezinhlelweni zokunakekelwa kwesifo sikashukela.

I-Quercetin ku-anyanisi isekela ukuzwela kwe-insulin, okungenzeka kube lula ukuphathwa koshukela egazini.
U-anyanisi oluhlaza unenkomba ye-glycemic engu-10—ephansi kakhulu kunezinhlobo eziphekiwe—okwenza kube kuhle kakhulu ekulawuleni i-glycemic.
I-fibre ka-anyanisi nama-antioxidants asebenza ndawonye ukuze kuncishiswe ukumuncwa kwama-carbohydrate, kunciphisa ukwanda koshukela egazini.

Ukudla u-anyanisi kungasiza ekulawuleni ushukela egazini. I-American Diabetes Association itusa ukudla imifino engenaso isitashi njengo-anyanisi. U-anyanisi awulona ikhambi, kodwa ungasiza ekudleni okulungele isifo sikashukela. Khuluma njalo nomhlinzeki wakho wezempilo ukuze uthole iseluleko esifanela wena.

Izinzuzo Zempilo Yamathambo Zokudla U-anyanisi

U-anyanisi ungasiza ekugcineni amathambo akho eqinile ngokwandisa ubuningi bamathambo nokunciphisa ingozi yokuqhekeka. Ucwaningo lubonisa ukuthi ukudla u-anyanisi nsuku zonke kunganciphisa izingozi zokuqhekeka kwezinqe ngaphezu kuka-20% kubantu abangaphezu kweminyaka engu-50, kanye nangaphezulu kwabesifazane asebedlulile esikhathini sokuya esikhathini. Ucwaningo lwango-2009 luthole ukuthi abesifazane ababedla u-anyanisi nsuku zonke babenobuningi bamathambo obuphezulu ngo-5% kunalabo ababengadli njalo.

I-Quercetin namanye ama-flavonoid ku-anyanisi anciphisa ukucindezeleka kwe-oxidative, avikele amangqamuzana amathambo.
Izithako zesibabule ezifana ne-FL-glutamyl-trans-S-1-propenyl-L-cysteine sulfoxide zisiza ekuvuseleleni amathambo.
U-anyanisi uvimba umsebenzi we-osteoclast, wehlisa ukuqhekeka kwamathambo, kuyilapho esekela ukwakheka kwamathambo.

Ukudla u-anyanisi njalo kungathuthukisa nendlela umzimba wakho omunca ngayo i-calcium, isakhi esiyinhloko samathambo aqinile. Ukuhlolwa kuka-2016 kwanikeza abesifazane abangu-24 ijusi ka-anyanisi nsuku zonke amasonto angu-8. Imiphumela ibonise ukwehla kwama-free radicals kanye nokwanda okuncane kwesisindo samathambo. Lokhu kusikisela ukuthi u-anyanisi ungaba isengezo esihle ekudleni okuhlose ukuvimbela i-osteoporosis, kanye ne-calcium ne-vitamin D.

Izifundo ziphinde zibonise ukuthi u-anyanisi usiza ukulawula i-homocysteine, into eyenza buthaka i-collagen yamathambo. Ukwengeza u-anyanisi ekudleni kwakho kungaba yindlela elula yokusekela impilo yamathambo akho. Kudingeka ucwaningo olwengeziwe ukuze uqonde ngokugcwele ukuthi ukudla u-anyanisi nsuku zonke kuthinta kanjani izingozi zokuphuka kwe-hip kanye nomgogodla. Zama u-anyanisi othosiwe ezitsheni zakho ukuze uthuthukise ukudla kwakho okuvikela amathambo namuhla.

Izinhlobo Ezihlukene Zika-anyanisi Nezinzuzo Zazo Eziyingqayizivele

U-anyanisi uza ngezinhlobo eziningi, ngamunye unokunambitheka kwawo kanye nezakhamzimba zawo. Nansi indlela yokukhetha uhlobo olufanele lokudla kwakho:

U-anyanisi obomvu uqukethe ama-anthocyanins, imibala ebanika umbala onsomi ojulile. Ukuthungwa kwawo okuqinile kuwenza afaneleke kakhulu kumasaladi noma ekugayeni.
U-anyanisi ophuzi unokunambitheka okunamandla okuthambile uma kuphekiwe, okwenza kube kuhle kakhulu ezisobho nasezitsheni ezithosiwe.
U-anyanisi omhlophe unokunambitheka okuthambile kunophuzi, okwenza kube kuhle kakhulu kuma-salsa noma ama-tacos amasha.
Ama-shallot ahlanganisa ukunambitheka kuka-anyanisi negalikhi. Ukunambitheka kwawo okuncane kusebenza kahle kuma-sauce noma ezitsheni zemifino ezithosiwe.
Ama-scallion (noma u-anyanisi oluhlaza) asetshenziswa ephelele, kufaka phakathi imifino eluhlaza. Ukunambitheka kwawo okuthambile kukhanyisa izitsha ezifana nama-stir-fries noma ama-omelette.

Izinhlobo ezimnandi njengeVidalia noma iWalla Walla zinesulfure encane namanzi amaningi, okwenza zibe zilungele ukudliwa okusha. Lezi zinhlobo zesifunda esithile—njengeVidalias zaseGeorgia—zengeza ubumnandi bemvelo. Ekuphekeni, u-anyanisi obomvu ukhulisa umbala kumasaladi, kuyilapho ama-shallot engeza ukujula ngaphandle kokwenza kube namandla kakhulu. Zama ukuxuba izinhlobo ukuze uthuthukise ukudla kanye nezinzuzo zezempilo!

I-assortment ka-anyanisi omhlophe, obomvu, nophuzi oneziqongo ezinamahlamvu ngaphansi kokukhanya kwemvelo okufudumele. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Izindlela Ezinhle Zokulungiselela U-anyanisi Ukuze Uthole Izinzuzo Eziphezulu Zempilo

Ukuthola izinzuzo eziningi zezempilo ku-anyanisi kuqala ngokulungiselela kahle. Ungasebenzisa u-anyanisi oluhlaza noma uwupheke. Isihluthulelo sisesikhathini kanye nobuchwepheshe. Nansi indlela yokuthola umsoco kanye nokunambitheka okuhle kakhulu:

Sika u-anyanisi ngaphambi nje kokuba uwusebenzise ukuze uthuthukise ukusebenza kwe-allicin. I-Allicin iyinhlanganisela yesulfure eyakheka uma usika u-anyanisi. Kodwa, umoya noma ukushisa kunganciphisa amazinga awo ngokuhamba kwesikhathi. Mawahlale imizuzu emi-5-10 ngemva kokuwasika ukuze i-allicin ikhule ngokugcwele.

Okuluhlaza: Yidla u-anyanisi oluhlaza oqoshiwe omncane kumasaladi noma kumasangweji. Ngale ndlela, ulondoloza amavithamini kanye nezinto ezixubile zesulfure ezinhle empilweni yenhliziyo kanye neyomzimba.
Okuphekiwe: Osa, bhaka, noma u-anyanisi nge-microwave ukuze i-quercetin itholakale kalula. Ukupheka okulula kukhulisa ukumuncwa kwe-antioxidant ngaphandle kokulahlekelwa izakhamzimba ezithambile njengevithamini C.

Ukuze ugcine izakhamzimba, gwema ukubilisa isikhathi eside kakhulu. Ukuthosa ngokushesha noma ukuthosa kugcina izithako ezizuzisayo kakhulu kunokubilisa kancane. Hlanganisa u-anyanisi namafutha anempilo njengamafutha omnqumo ukuze uthuthukise ukumuncwa kwezakhamzimba ezincibilika emafutheni njenge-quercetin.

Icebiso: Sebenzisa ummese obukhali ukusika u-anyanisi ukuze unciphise umonakalo wamangqamuzana futhi ulondoloze ukunambitheka. Gcina izingxenye ezingasetshenziswanga esitsheni esingangeni moya ukuze unciphise ukulahleka kwezakhamzimba.

U-anyanisi Oluhlaza vs. Ophekiwe: Yikuphi Okunempilo?

Indlela olungisa ngayo u-anyanisi ithinta izinzuzo zawo zempilo. Ukupheka kushintsha okuqukethwe kwawo izakhamzimba. Noma kunjalo, u-anyanisi oluhlaza nophekiwe unezinzuzo zawo.

U-anyanisi oluhlaza ugcwele i-allicin, isakhi esilwa namagciwane futhi sisize ekugayweni kokudla. Ukupheka u-anyanisi, ngakolunye uhlangothi, kungathuthukisa ezinye izakhamzimba.

Izinzuzo Ezingavuthiwe: I-Allicin ku-anyanisi eluhlaza ilwa namagciwane ayingozi emathunjini. Igcina i-vitamin C nama-enzyme asiza amasosha omzimba.
Izinzuzo Eziphekiwe: Ukucubungula ukushisa kunganciphisa ama-FODMAP, kube lula ukugaya ukudla kulabo abane-IBS. I-Quercetin, i-antioxidant, itholakala kalula uma u-anyanisi ephekiwe.

U-anyanisi ophekwayo ushintsha iphrofayili yawo yezakhamzimba. U-anyanisi oluhlaza ugcina i-vitamin C ne-allicin eningi. Kodwa ukupheka kungenza kube lula ukumunca amaminerali afana ne-manganese.

Khetha u-anyanisi oluhlaza ngenxa yemiphumela yawo ebukhali yokulwa namagciwane noma uphekwe ukuze uthole ukunambitheka okuthambile futhi kube lula ukugaya. Linganisa kokubili ukuze ujabulele izinzuzo ze-quercetin zokuvikela inhliziyo ngenkathi ugwema ukungakhululeki kokugaya ukudla.

Imiphumela Engase Ibe Khona Nezinto Okufanele Uzicabangele

U-anyanisi muhle empilweni, kodwa abanye abantu bangase babhekane nemiphumela emibi. Labo abangazwelani no-anyanisi noma abazwela i-FODMAP bangase babe nezinkinga zokugaya ukudla njengokuqunjelwa noma igesi. U-anyanisi une-fructans, i-FODMAP, engacasula abantu abanesifo se-IBS—cishe abantu abadala base-US abayi-15% banale nkinga.

Abanye abantu bangase bathole umoya omubi ngenxa yamakhemikhali e-sulfur ka-anyanisi. La makhemikhali angenza nephunga lomzimba libe libi kakhulu. Ukupheka u-anyanisi kungasiza kodwa akuqedi le miphumela ngokuphelele.

U-anyanisi ungadlala neminye imithi. Angase aphazamise imithi yokunciphisa igazi njenge-warfarin. Abantu abathatha imithi yesifo sikashukela kufanele baqaphele ushukela wegazi labo, njengoba i-anyanisi i-quercetin ingawuthinta. Khuluma nodokotela njalo ngaphambi kokushintsha ukudla kwakho ngenxa yezinkinga zempilo.

Qala ngokudla okuncane ukuze uhlole ukubekezelelana.
Khetha izinhlobo zika-anyanisi ezingena-FODMAP eningi njengo-anyanisi omnandi ngokulinganisela.
Hlanganisa u-anyanisi oluhlaza nokudla okucebile ngama-probiotic ukuze kube lula ukugaya ukudla.
Hlafuna iparsley noma usebenzise i-mouthwash ukuze unciphise umoya omubi ngemva kokudla.

Uma izimpawu zingapheli, zama ukungadli u-anyanisi isikhashana bese uthola iseluleko sochwepheshe. Kala izinzuzo ngokusabela komzimba wakho ukuze ujabulele u-anyanisi ngokuphephile. Njalo thola iseluleko sezokwelapha mayelana nokushintsha kokudla okuhambisana nempilo yakho.

Izindlela Ezilula Zokufaka U-anyanisi Owengeziwe Ekudleni Kwakho

Yenza u-anyanisi ube yingxenye yokudla kwakho kwansuku zonke ngala macebiso alula. Anezela ukunambitheka kanye nezakhamzimba ekudleni kwakho ngaphandle komsebenzi omningi.

Sika u-anyanisi oluhlaza ube amasaladi noma amasangweji ukuze uthole ukuthosa okumnandi.
Zisose noma uzifake i-caramel njenge-topping yama-burger, ama-pizza, noma izitsha zokusanhlamvu.
Hlanganisa zibe yizicucu ezifana ne-hummus noma i-guacamole ukuze uthole ukunambitha okumnandi.
Faka kuma-omelet, ama-frittata, noma amaqanda aqhekeziwe ukuze uthole isidlo sasekuseni esigcwele amaprotheni.
Hlanganisa nososo lwe-pasta noma ama-stir-fries ngesikhathi sokulungiselela ukudla.
Zama izindlela zokupheka u-anyanisi njengo-anyanisi ogcwele noma izingxenye ezithosiwe njengesidlo esiseceleni.

Ukuze ulungiselele ukudla, gcina u-anyanisi ophelele endaweni epholile neyomile. Wagcine kude nokukhanya ukuze uwagcine emisha. Uma uwasika, faka efrijini esitsheni esingangeni moya. Zama ukuphuza indebe eyodwa kuya kwengxenye kuya kweyodwa nsuku zonke ukuze uhlangabezane nenani elinconywayo. Ngama-calories angu-60 kuphela ngendebe ngayinye, ayisengezo esihle kakhulu sama-calories aphansi.

Zama izinhlobo ezahlukene njenge-sweet Vidalias noma u-anyanisi obomvu othambile. Zengeza ubumnandi ezisobheni noma ukunambitheka okuthambile kuma-tacos. Ukudla u-anyanisi negalikhi njalo kunganciphisa nezingozi zomdlavuza, kusho ucwaningo.

U-anyanisi ungenza noma yisiphi isidlo sibe ngcono, kungakhathaliseki ukuthi siphekiwe, siluhlaza, noma sifakwe i-caramel. Qala ngokufaka ucezu ku-sandwich yakho noma ngesandla esitsheni esithosiwe. Jabulela ukunambitheka kwawo okuthambile.

Vala u-anyanisi omusha ngezingcezu, upelepele, kanye nezithako ngaphansi kokukhanya kwemvelo okuthambile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Isiphetho: Ukwenza u-anyanisi ube yingxenye ejwayelekile yokudla kwakho okunempilo

U-anyanisi awuyona nje into eyinhloko ekhishini—uyindlu enamandla yezakhamzimba. Ugcwele amavithamini, amaminerali, kanye nama-antioxidants afana ne-quercetin. Lokhu kusiza ukuvikela inhliziyo yakho, ukusekela amasosha omzimba wakho, futhi kuqinise ngisho namathambo akho.

U-anyanisi ophakathi unama-calories angu-44, amagremu angu-3 e-fiber, kanye no-20% wezidingo zakho ze-Vitamin C. Futhi unama-flavonoid amaningi, asiza ekunciphiseni ukuvuvukala nokukhulisa umsebenzi we-antioxidant.

Landela izincomo zokudla bese udla imifino ye-allium engu-1-7 njenge-anyanisi isonto ngalinye. Zama u-anyanisi obomvu kumasaladi ukuze uthole ukuthungwa okuqinile noma upheke u-anyanisi omnandi ukuze uthole ukunambitheka okuthambile. Ukupheka u-anyanisi ngamafutha omnqumo kungasiza ekugayweni kokudla kulabo abane-IBS.

U-anyanisi unamafutha amancane namaprotheni, okwenza kube yindlela enhle yokwengeza ukunambitheka ngaphandle kwamakhalori engeziwe. Ukwengeza u-anyanisi esobho, ama-stir-fries, noma ama-sandwich kungakusiza wenze izinqumo ezinempilo. Lezi zinguquko ezincane zingaholela ekuthuthukisweni okukhulu empilweni yakho ngokuhamba kwesikhathi.

U-anyanisi ungajatshulelwa ungaphekiwe, ubhakiwe, noma ufakwe i-caramel, okwenza ube nokuguquguquka. Ukuwahlanganisa neminye imifino kuqinisekisa ukuthi uthola ukudla okulinganiselayo. Qala ngokushintshanisa ukudla okulula okucutshunguliwe nama-dips asekelwe ku-anyanisi noma ukuwafaka ekudleni kwakho. Izinyathelo ezincane namuhla zingaholela ezinzuzweni ezihlala njalo kusasa.

Ukufunda Okuqhubekayo

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