Izendlalelo Zobuhle: Kungani U-anyanisi Ewukudla Okuphezulu Okufihliwe

Kushicilelwe: Mashi 30, 2025 12:52:15 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

Vala u-anyanisi omusha ngezingcezu, upelepele, kanye nezithako ngaphansi kokukhanya kwemvelo okuthambile.

U-anyanisi ungaphezu nje kwemifino emnandi—uwumthombo wamandla wokudla okunempilo. Bangamalungu omndeni wakwa-Allium, ohlanganisa negalikhi namaliki. Izinkulungwane zeminyaka, u-anyanisi usetshenziselwe izinzuzo zabo zezempilo.

Le mifino enoshukela igcwele ama-antioxidants, amavithamini namaminerali. Bagqama phakathi kwemifino. U-anyanisi uqukethe izinhlanganisela ezifana ne-quercetin, ezingasiza impilo yenhliziyo. Futhi bane-fiber esiza ekugayeni ukudla.

Okuthathwayo Okubalulekile

Ukudla u-anyanisi nemifino ye-allium kunganciphisa ingozi yomdlavuza we-colorectal kuze kufike ku-80%, ngokocwaningo lwango-2019.
U-anyanisi ophakathi unama-calories angu-45 kuphela futhi uhlinzeka nge-vitamin C, i-vitamin B6, ne-manganese.
U-anyanisi uqukethe ama-flavonoid angaphezu kuka-25, asebenza njengama-antioxidants ukulwa nokulimala kwamangqamuzana.
Ukudla okuvamile kungase kuthuthukise ukuminyana kwamathambo ngo-5% futhi kunciphise ingozi yokuphuka kwe-hip kwabesifazane abangaphezu kweminyaka engama-50.
I-Quercetin ku-anyanisi ihlotshaniswa nokunciphisa umfutho wegazi, nakuba ucwaningo olwengeziwe mayelana nokudla okudlayo luyadingeka.

Abantu baseMelika badla cishe amakhilogremu angu-22 ka-anyanisi unyaka ngamunye. Ukudla kakhulu kungaletha izinzuzo ezengeziwe zezempilo. U-anyanisi une-calorie ephansi kodwa unomsoco omningi. Bengeza amavithamini namaminerali ekudleni.

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

Isingeniso sika-anyanisi othobekile

U-anyanisi ube yisithako esibalulekile emakhishini iminyaka engaphezu kuka-5,000. AmaGreki asendulo ayekholelwa ukuthi angakwazi ukuhlanza igazi. Abelaphi bangeNkathi Ephakathi babewasebenzisela ubuhlungu bekhanda nezinye izifo.

U-anyanisi ungowomndeni we-allium, ohlanganisa negalikhi namaliki. Aziwa ngokusetshenziswa kwawo okuhlukahlukene ekuphekeni kanye nenani lawo lokudla okunempilo. Umlando wabo omude ubonisa ukuthandwa kwabo okuhlala njalo.

U-anyanisi Ophuzi: Umnandi futhi uqinile, ulungele i-caramelizing noma izitsha zokupheka isikhathi eside.
U-anyanisi Obomvu: Ucwebile futhi uthambile, ulungele amasaladi noma u-grill ngenxa yombala wabo ogqamile.
U-anyanisi Omhlophe: I-flavour emaphakathi ikhanya ezitsheni zaseMexico ezifana nama-taco nama-salsas.
U-anyanisi Oluhlaza (Ama-scallions): Amasha futhi athambile, asetshenziswa eluhlaza kumasaladi noma njengama-garnishes.
Ama-Shallots: Athambile futhi amnandi, avame ukuvela kumasoso nasezindaweni zokugqoka.

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

Kusukela emibhalweni yakudala kuya ezincwadini zokupheka zanamuhla, u-anyanisi uyaqhubeka nokukhuthaza abapheki emhlabeni jikelele.

Iphrofayili Yokudla Ka-anyanisi

U-anyanisi ugcwele imisoco kukho konke ukulunywa. U-anyanisi ophakathi, cishe u-110g, unama-calories angu-44. Iphinde inothe ngemisoco ethuthukisa impilo yakho. Ake sihlole ukuthi yini eyenza u-anyanisi abe nomsoco:

I-Vitamin C: Inikeza u-9% wezidingo zakho zansuku zonke, ithuthukisa ukungatheleleki kanye nokukhiqizwa kwe-collagen.
I-Potassium: Ihlinzeka ngo-3.4% we-DV, isiza ukulinganisa ama-electrolyte nomfutho wegazi.
Okuqukethwe kwe-fiber: 2-3g ngokuphakela kusiza ukugaya futhi kuthuthukisa ukugcwala.
Amavithamini B: Kuhlanganisa i-folate ne-B6 ye-metabolism yamandla kanye nokusebenza kwezinzwa.

U-anyanisi uqukethe i-quercetin, i-flavonoid esebenza njenge-antioxidant enamandla. Kungase kwehlise umfutho wegazi futhi kunciphise ukuvuvukala. U-anyanisi nawo une-fiber, okuhlanganisa nama-prebiotics afana ne-inulin, ondla amagciwane amathumbu amahle. Futhi, anama-kilojoule aphansi, okuwenza abe yinketho enhle yokudla okunempilo.

U-anyanisi usiza ngokudla i-potassium nsuku zonke, abantu baseMelika abaningi abangayitholi ngokwanele. Izinhlanganisela zabo zesulfure nazo zisekela impilo yenhliziyo ngokulinganisa i-cholesterol. Kungakhathaliseki ukuthi uyawasonga noma uwadla eluhlaza, u-anyanisi wengeza izakhi ezingenawo amafutha noma i-cholesterol.

Ama-Antioxidants Anamandla Ku-anyanisi

U-anyanisi ugcwele ama-antioxidants emvelo avikela umzimba wakho kuma-radicals mahhala. Lezi zinhlanganisela, njenge-quercetin ne-anthocyanins, zilwa nokucindezeleka okwenziwe nge-oxidative. Lokhu kucindezeleka kungaholela ezifweni ezingapheli ngokuhamba kwesikhathi.

I-Quercetin: I-flavonoid eyinhloko ku-anyanisi, le antioxidant ingase inciphise ukuvuvukala nokunciphisa umfutho wegazi. Ucwaningo lukhombisa ukuthi i-quercetin ka-anyanisi imuncwa ngokuphindwe kabili kunetiye noma ama-apula.
I-Anthocyanins: Itholakala ku-anyanisi obomvu, lezi mibala zinikeza umbala wazo onsomi futhi zithuthukisa impilo yenhliziyo. Bayingxenye yomndeni we-flavonoid, enikeza ukuvikeleka okwengeziwe ekulimaleni kwamaselula.

U-anyanisi obomvu ukhethekile nge-anthocyanins efika ku-10% kumxube wawo we-flavonoid. Lokhu kukhulisa amandla abo e-antioxidant. Okuqukethwe kwe-Quercetin kuyahlukahluka, kusuka ku-22-51.82 mg ngo-anyanisi ophakathi, kuye ngezinhlobonhlobo.

Ucwaningo lukhombisa ngisho nemithamo emincane yansuku zonke, efana ne-162 mg ye-quercetin evela ku-anyanisi, inganciphisa umfutho wegazi kubantu abanomfutho wegazi ophakeme. Ukudla u-anyanisi nakho kulwa nokucindezeleka okwenziwe nge-oxidative. Lokhu kucindezeleka kuhlotshaniswa nokuguga nokuvimbela izifo.

Lezi zinhlanganisela zisebenza ndawonye ukuvimba ama-radicals mahhala, ukunciphisa izingozi ezihlobene nezimo ezingapheli. Ukufaka u-anyanisi ekudleni kuyindlela elula yokusebenzisa lezi zivikelo zemvelo. Izinhlobo ezibomvu zinikeza izinketho ezicebile kakhulu ze-anthocyanin.

U-anyanisi kanye Nempilo Yenhliziyo

U-anyanisi muhle kakhulu empilweni yenhliziyo nemithambo yegazi. Bane-quercetin, elwa nokuvuvukala futhi isiza ukuvimbela isifo senhliziyo. Ucwaningo luthole ukuthi u-anyanisi ungehlisa umfutho wegazi kubantu abanomfutho wegazi ophezulu.

U-anyanisi ubuye abe nezakhi zesulfure ezithuthukisa ukugeleza kwegazi futhi zisize ukwehlisa i-cholesterol. Lezi zinhlanganisela zivimbela amahlule egazi futhi zithuthukise ukujikeleza kwegazi. Lokhu kusiza ukugcina inhliziyo isebenza kahle.

U-anyanisi uyindlela elula yokwengeza ukudla okunempilo enhliziyweni ekudleni kwakho. Ama-antioxidant nama-sulphur compounds ahle ekulawuleni umfutho wegazi nempilo yenhliziyo.

U-anyanisi Onyusa Kanjani Amasosha omzimba

U-anyanisi ungumngane wemvelo wamasosha akho omzimba. Agcwele uvithamini C, okuyisihluthulelo sokwenza amangqamuzana amhlophe egazi nokulungisa izicubu. U-anyanisi ngamunye ukunika u-10% kavithamini C wakho wansuku zonke, okusiza ekulweni nezifo.

Okuqukethwe kwabo kwe-allicin nakho kunezindawo zokulwa namagciwane. Iqondise amagciwane ayingozi afana ne-E. coli ne-Staphylococcus aureus.

Umfanekiso wedijithali ka-anyanisi osikiwe onamanyikwe kanye nezimpawu zesibindi ezigqamisa izinzuzo zikashukela egazini.

I-Allicin ku-anyanisi ilwa nama-bacteria amabi kukholoni. Lokhu kunciphisa amathuba okugula. Ucwaningo lukhombisa ukuthi u-anyanisi uyakwazi ukulwa namagciwane amahlanu ajwayelekile, okuhlanganisa i-Vibrio cholerae kanye ne-Bacillus cereus.

Lesi senzo se-antibacterial sisiza ukugcina i-gut microbiome yakho ilinganisela. Amathumbu anempilo abalulekile ukuze amasosha omzimba aqine.

I-Vitamin C: isiza ukukhiqizwa kwe-collagen futhi ithuthukisa ukusebenza kwamaseli omzimba
I-Allicin: iphazamisa ulwelwesi lwamaseli ebhaktheriya ukuvimbela ukukhula ngokweqile
I-prebiotic fiber: ifaka amabhaktheriya azuzisayo emathunjini, iqinisa amasosha omzimba

Ukudla u-anyanisi oluhlaza noma ophekiwe nsuku zonke kungasiza ekuvimbeleni izifo. Izakhamzimba zabo zisebenza ndawonye ukuqinisa amasosha akho omzimba. U-anyanisi ngamunye ophakathi nendawo unama-calories angu-44 kuphela kodwa ugcwele izinhlanganisela eziqinisa umzimba.

U-anyanisi ulwa namagciwane ayingozi futhi usekela amaseli omzimba. Ziyindlela elula yokuthuthukisa impilo yakho.

Izici Eziphikisana Nokuvuvukala zika-anyanisi

U-anyanisi ulwa nokuvuvukala ngezinhlanganisela ezifana ne-quercetin, umbala wesitshalo. I-Quercetin inemiphumela eqinile yokulwa nokuvuvukala. Ivimbela ama-molecule abangela ubuhlungu nokuqina kwamalunga.

Ucwaningo lukhombisa ukuthi kunganciphisa nokukhululwa kwe-histamine. Lokhu kusiza ukuphatha isifuba somoya kanye nokungezwani komzimba nezinto ezithile.

U-anyanisi obomvu nophuzi une-quercetin eningi kunaleyo emhlophe. Ucwaningo lubonisa ukuthi i-quercetin inganciphisa ukuvuvukala ku-arthritis. Ucwaningo lwango-1983 lwathola okukhishwe kuka-anyanisi kusiza isifuba somoya ngokunciphisa ukuvuvukala kumashubhu e-bronchial.

I-Quercetin ivimbela ama-enzyme abangela ukuvuvukala.
Yehlisa ukukhiqizwa kwe-leukotriene exhumene ne-asthma ne-arthritis.
Isekela ukuphathwa kokuvuvukala okungapheli ngaphandle kwemiphumela emibi, ngokuhlolwa kokuphepha kwe-WHO.

Ukupheka u-anyanisi kwesokudla kuyisihluthulelo. Ukubhaka kwandisa ama-flavonoid, kuyilapho ukuthosa kungabhubhisa amanye. Ukuze uthole izinzuzo eziningi, yidla u-anyanisi uluhlaza noma uwose ngobumnene.

U-anyanisi unekhalori ephansi (ama-calories angu-30 ngenkomishi engu-½). Ziyisengezo esinempilo kunoma yikuphi ukudla. U-anyanisi ungasiza ezinhlungwini zamalunga kanye nesifuba somoya, okuwenza ube umsizi wemvelo wezempilo.

U-anyanisi Wempilo Yokugaya

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

U-anyanisi une-fiber engaba ngu-2.5 amagremu ngokukhonza ngakunye. Le fibre isiza ukugcina ukugaya ukudla kujwayelekile futhi kunciphisa ukuqunjelwa. Ama-prebiotics awo, njenge-inulin ne-fructooligosaccharides, ondla amagciwane amathumbu amahle.

Njengoba lawa magciwane egaya ama-prebiotics, enza ama-acid e-short-chain fatty. Lawa ma-acids aqinisa ulwelwesi lwamathumbu futhi anciphise ukuvuvukala.

U-anyanisi unamandla okugaya ukudla. Ukudla okune-fiber ephansi kungalimaza amagciwane amathumbu. U-anyanisi, kanye nokudla okufana namalikhi nama-apula, kugcina amathumbu enempilo.

U-anyanisi unikeza u-2.5g wefayibha ngokuphakela ngakunye
Iqukethe i-inulin ne-FOS ukondla amagciwane amathumbu
Sekela ukuhlukahluka kwe-microbiome okuxhumene nokugaya okungcono

Jabulela u-anyanisi uluhlaza ukuze ugcine izinzuzo zabo ze-prebiotic. I-fiber yabo kanye ne-compounds eyingqayizivele ibenza babe ukwengeza okuhle ekudleni. U-anyanisi usiza uhlelo lwakho lokugaya ukudla kanye ne-microbiome ukuthi ichume.

Ukulawulwa Koshukela Wegazi kanye No-anyanisi

U-anyanisi muhle kakhulu ekulawuleni ushukela osegazini, olungele abantu abanesifo sikashukela. Banenkomba ephansi ye-glycemic engu-10. Lokhu kusho ukuthi bakhulula ushukela kancane, okusiza ukugcina amazinga kashukela egazini engashintshi. I-Quercetin, i-antioxidant ku-anyanisi, ingase futhi isize umzimba usebenzise i-insulin kangcono.

Ucwaningo lubonisa ukuthi u-anyanisi ungaba nenzuzo. Ucwaningo lwango-2010 lwathola ukuthi ukudla u-100g ka-anyanisi obomvu oluhlaza kwehlisa ushukela wegazi ozila ukudla ngo-40 mg/dl ezigulini ezinesifo sikashukela sohlobo 2. Olunye ucwaningo ngo-2020 lwabonisa ukuthi amagundane adla u-anyanisi powder ayenoshukela 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 ukulawula ushukela wegazi.
U-anyanisi oluhlaza unenkomba ye-glycemic engu-10—ephansi kakhulu kunezinhlobo eziphekiwe—okuyenza ilungele ukulawula i-glycemic.
Ifayibha ka-anyanisi kanye nama-antioxidants asebenza ndawonye ukuze abambezele ukumuncwa kwama-carbohydrate, kwehlise izinga likashukela egazini.

Ukudla u-anyanisi kungasiza ukulawula ushukela wegazi. I-American Diabetes Association incoma ukudla imifino engenasitashi njengo-anyanisi. U-anyanisi awulona ikhambi, kodwa ungasiza ekudleni okulungele isifo sikashukela. Hlala ukhuluma nomhlinzeki wakho wokunakekelwa kwezempilo ukuze uthole iseluleko esifanelana nawe.

Izinzuzo Zempilo Yamathambo Zokudla U-anyanisi

U-anyanisi ungasiza ukugcina amathambo akho eqinile ngokwandisa ukuminyana kwamathambo nokwehlisa ingozi yokuphuka. Ucwaningo lukhombisa ukuthi ukudla u-anyanisi nsuku zonke kunganciphisa izingozi zokuphuka kwenyonga ngama-20% kubantu abangaphezu kweminyaka engama-50, ngisho nangaphezulu kwabesifazane abangemva kokuya esikhathini. Ucwaningo olwenziwa ngo-2009 lwathola ukuthi abesifazane abadla u-anyanisi nsuku zonke babenomfutho ophakeme ngo-5% wamathambo kunalabo ababengavamile ukuwudla.

I-Quercetin namanye ama-flavonoid ku-anyanisi anciphisa ukucindezeleka okwenziwe nge-oxidative, avikele amangqamuzana amathambo.
Izinhlanganisela zesibabule njenge-FL-glutamyl-trans-S-1-propenyl-L-cysteine sulfoxide aid aid bone remodeling.
U-anyanisi uvimba umsebenzi we-osteoclast, wehlisa ukuwohloka kwamathambo, kuyilapho usekela ukwakheka kwamathambo.

Ukudla u-anyanisi njalo kungathuthukisa indlela umzimba wakho omunca ngayo i-calcium, isakhi esiyinhloko samathambo aqinile. Uhlolo lwango-2016 lwanikeza abesifazane abangu-24 ijusi ka-anyanisi nsuku zonke amasonto angu-8. Imiphumela ibonise ukwehla kwama-radicals mahhala kanye nokwenyuka okuncane kwamathambo. Lokhu kusikisela ukuthi u-anyanisi angaba isengezo esihle ekudleni okuhloswe ngaso ukuvimbela ukukhumuzeka kwamathambo, kanye ne-calcium ne-vitamin D.

Ucwaningo luphinde lubonise ukuthi u-anyanisi usiza ukulawula i-homocysteine, isakhi esinciphisa i-collagen yamathambo. Ukwengeza u-anyanisi ekudleni kwakho kungaba yindlela elula yokweseka impilo yakho yamathambo. Ucwaningo olwengeziwe luyadingeka ukuze uqonde ngokugcwele ukuthi ukudla kuka-anyanisi nsuku zonke kuthinta kanjani izingozi ze-hip kanye nokuphuka komgogodla. Zama u-anyanisi othosiwe ezitsheni zakho ukuze uthuthukise ukudla kwakho okuvikela amathambo namuhla.

Izinhlobo Ezihlukene Ka-anyanisi Nezinzuzo Zazo Eziyingqayizivele

U-anyanisi utholakala ngezinhlobo eziningi, ngayinye inezinambitheka zayo kanye nezakhamzimba. Nansi indlela yokukhetha uhlobo olufanele lokudla kwakho:

I-assortment ka-anyanisi omhlophe, obomvu, nophuzi oneziqongo ezinamahlamvu ngaphansi kokukhanya kwemvelo okufudumele.

U-anyanisi obomvu uqukethe i-anthocyanins, i-pigment ebanika umbala wabo onsomi ojulile. Ukuthungwa kwabo okuhlanzekile kubenza balungele amasaladi noma ukugcoba.
U-anyanisi ophuzi unokunambitheka okunamandla okuncibilika uma kuphekiwe, okuwenza alungele isobho nokosa.
U-anyanisi omhlophe unokunambitheka okuthambile kunophuzi, okwenza kube kuhle kuma-salsas amasha noma ama-tacos.
Ama-shallots ahlanganisa u-anyanisi nama-flavour ka-garlic. Ukunambitheka kwabo okucashile kusebenza kahle kumasoso noma ezitsheni ze-veggie ezithosiwe.
Ama-scallions (noma u-anyanisi oluhlaza) asetshenziswa ephelele, kuhlanganise nemifino. Ukunambitheka kwabo okuthambile kukhanyisa izitsha ezifana nama-stir-fries noma ama-omelettes.

Izinhlobo ezinoshukela ezifana ne-Vidalia noma i-Walla Walla zinesulfure ephansi namanzi aphezulu, okuzenza zilungele ukudla okusha. Lezi zinhlobo eziqondene nesifunda-njenge-Vidalias yase-Georgia-zengeza ubumnandi bemvelo. Ukupheka, u-anyanisi obomvu ukhulisa umbala kumasaladi, kuyilapho ama-shallots engeza ukujula ngaphandle kokunamandla. Zama ukuxuba izinhlobo ukuze uthuthukise ukudla nezinzuzo zezempilo!

Izindlela Ezinhle Kakhulu Zokulungiselela U-anyanisi Ukuze Uthole Izinzuzo Eziningi Zezempilo

Ukuthola izinzuzo eziningi zezempilo ku-anyanisi kuqala ngokulungiselela okufanele. Ungasebenzisa u-anyanisi oluhlaza noma uwapheke. Okubalulekile kusesikhathini namasu. Nansi indlela yokuthola umsoco ne-flavour:

Sika u-anyanisi ngaphambi nje kokuwusebenzisa ukuze uthuthukise ukusebenza kwe-allicin. I-Allicin iyinhlanganisela yesibabule eyakha lapho usika u-anyanisi. Kodwa, umoya noma ukushisa kunganciphisa amazinga awo ngokuhamba kwesikhathi. Ziyeke zihlale imizuzu engu-5-10 ngemva kokunquma ukuze i-allicin ikhule ngokugcwele.

Okuluhlaza: Yidla u-anyanisi oluhlaza osikiwe omncane kumasaladi noma kumasemishi. Ngale ndlela, ugcina amavithamini kanye nezinhlanganisela zesibabule ezilungele inhliziyo nempilo yokuzivikela komzimba.
Okuphekiwe: Gcoba, bhaka, noma u-anyanisi we-microwave ukuze wenze i-quercetin itholakale kakhulu. Ukupheka okulula kukhulisa ukumuncwa kwe-antioxidant ngaphandle kokulahlekelwa izakhamzimba ezintekenteke njengovithamini C.

Ukuze ugcine umsoco, gwema ukubilisa isikhathi eside. Ukuthosa okusheshayo noma ukugazinga kugcina izinhlanganisela ezizuzisa kakhulu kunokubila kancane. Bhanqa u-anyanisi namafutha anempilo njengamafutha omnqumo ukuze uthuthukise ukumuncwa kwemisoco encibilika kumafutha njenge-quercetin.

Ithiphu: Sebenzisa ummese obukhali ukusika u-anyanisi ukuze unciphise ukulimala kwamaseli futhi ulondoloze ukunambitheka. Gcina izingxenye ezingasetshenzisiwe esitsheni esingangenisi umoya ukuze ubambezele ukulahleka komsoco.

Okuluhlaza vs. U-anyanisi Ophekiwe: Yikuphi Okunempilo Kakhudlwana?

Indlela olungisa ngayo u-anyanisi ithinta izinzuzo zabo zezempilo. Ukupheka kushintsha okuqukethwe kwabo kwezakhamzimba. Nokho, kokubili u-anyanisi oluhlaza nophekiwe unezinzuzo zawo siqu.

U-anyanisi oluhlaza ugcwele i-allicin, inhlanganisela elwa namagciwane futhi isiza ukugaya. Ngakolunye uhlangothi, ukupheka u-anyanisi kungathuthukisa imisoco ethile.

Izinzuzo ezingahluziwe: I-Allicin ku-anyanisi eluhlaza ilwa namagciwane ayingozi emathunjini. Bagcina uvithamini C nama-enzyme asiza ukuzivikela.
Izinto eziphekiwe: Ukucubungula okushisayo kunganciphisa ama-FODMAP, kunciphise ukugayeka kokudla kulabo abane-IBS. I-Quercetin, i-antioxidant, iba yi-bioavailable kakhulu uma u-anyanisi ephekwe.

Ukupheka u-anyanisi kushintsha iphrofayili yabo yezakhi. U-anyanisi oluhlaza ugcina uvithamini C owengeziwe kanye ne-allicin. Kodwa ukupheka kungenza amaminerali afana ne-manganese athatheke kalula.

Khetha u-anyanisi oluhlaza ngemiphumela yawo ebukhali yokulwa namagciwane noma okuphekwe ukunambitheka okuthambile nokugayeka kokudla kalula. Linganisa kokubili ukuze ujabulele izinzuzo ze-quercetin ezivikela inhliziyo kuyilapho ugwema ukungaphatheki kahle kokugaya ukudla.

Imithelela Engenzeka Engase Eceleni Nokucatshangelwa

U-anyanisi muhle empilweni, kodwa abanye abantu bangase babhekane nemiphumela engemihle. Labo abanokungabekezelelani kuka-anyanisi noma ukuzwela kwe-FODMAP bangase bathole izinkinga zokugaya ezifana nokuqunjelwa noma igesi. U-anyanisi une-fructans, i-FODMAP, engacasula abaphethwe yi-IBS-cishe amaphesenti angu-15 abantu abadala base-US banalolu daba.

Abanye abantu bangase bathole iphunga elibi ngenxa yezinhlanganisela zesulfure zika-anyanisi. Lezi zinhlanganisela zingenza futhi iphunga lomzimba libe libi kakhulu. Ukupheka u-anyanisi kungasiza kodwa akuyisusi le miphumela ngokuphelele.

U-anyanisi ungangcola neminye imithi. Bangase baphazamise izinto ezinciphisa igazi njenge-warfarin. Abantu abathatha imishanguzo yesifo sikashukela kufanele babheke ushukela wabo wegazi, njengoba i-quercetin ka-anyanisi ingawuthinta. Hlala ukhuluma nodokotela ngaphambi kokushintsha ukudla kwakho ngezimo zempilo.

Qala ngama-servings amancane ukuhlola ukubekezelelana.
Khetha izinhlobo zika-anyanisi eziphansi ze-FODMAP ezifana no-anyanisi omnandi ngokulinganisela.
Bhanqa u-anyanisi oluhlaza nokudla okunothe ngama-probiotic ukuze unciphise ukugaya.
Hlafuna iparsley noma sebenzisa i-mouthwash ukuze unciphise umoya omubi ngemva kokudla.

Uma izimpawu zingapheli, zama ukungawudli u-anyanisi okwesikhashana futhi uthole izeluleko zochwepheshe. Kala izinzuzo ngokusabela komzimba wakho ukuze ujabulele u-anyanisi ngokuphepha. Njalo thola iseluleko sezokwelapha ngezinguquko zokudla ezihambisana nempilo yakho.

Izindlela Ezilula Zokwengeza U-anyanisi Ongeziwe Ekudleni Kwakho

Yenza u-anyanisi ube yingxenye yokudla kwakho kwansuku zonke ngalawa macebiso alula. Bangeza ukunambitheka nezakhamzimba ekudleni kwakho ngaphandle komsebenzi omningi.

Qoba u-anyanisi oluhlaza ube amasaladi noma amasemishi ukuze uthole ukushwabana okumnandi.
Wasose noma uwafake i-caramelize njenge-topping yama-burger, ama-pizza, noma izitsha zokusanhlamvu.
Hlanganisa kuma-dips afana ne-hummus noma i-guacamole ukuze uthole i-twist emnandi.
Engeza kuma-omelets, ama-frittatas, noma amaqanda aqhutshiwe ngesidlo sasekuseni esigcwele amaprotheni.
Hlanganisa kumasoso e-pasta noma ama-stir-fries ngesikhathi sokulungiselela ukudla.
Zama izindlela zokupheka zika-anyanisi njengo-anyanisi ogxishiwe noma ama-halves athosiwe njengesitsha esiseceleni.

Ukuze ulungiselele ukudla, gcina u-anyanisi ophelele endaweni epholile, eyomile. Zigcine kude nokukhanya ukuze uzigcine zizintsha. Uma uwasika, yifake esiqandisini esitsheni esingangenisi umoya. Khomba u-½ ukuya ku-1 inkomishi nsuku zonke ukuze uhlangabezane nenani elinconyiwe. Ngama-calories angu-60 inkomishi ngayinye, ayisengezo esihle kakhulu sekhalori eliphansi.

Zama izinhlobo ezahlukene ezifana ne-Vidalias emnandi noma u-anyanisi obomvu omuncu. Bangeza ubumnandi esobho noma ukunambitheka okubabayo kuma-tacos. Ukudla u-anyanisi nesweli njalo kunganciphisa izingozi zomdlavuza, ucwaningo lubonisa.

U-anyanisi ungenza noma yisiphi isidlo sibe ngcono, kungakhathaliseki ukuthi si-sautéed, eluhlaza, noma i-caramelized. Qala ngokwengeza ucezu kusangweji lakho noma idlanzana ekushiseni. Jabulela ukunambitheka kwabo okucashile okuthuthukayo.

Isiphetho: Ukwenza U-anyanisi Ingxenye Evamile Yokudla Kwakho Okunempilo

U-anyanisi ungaphezu nje kokuyisisekelo sasekhishini—uyisizinda somsoco. Agcwele amavithamini, amaminerali, nama-antioxidants afana ne-quercetin. Lezi zisiza ukuvikela inhliziyo yakho, zisekele amasosha akho omzimba, ziqinise ngisho namathambo akho.

U-anyanisi owodwa ophakathi unamakholori angu-44, amagremu angu-3 efayibha, kanye namaphesenti angu-20 ezidingo zakho zikaVithamini C. Futhi banama-flavonoid amaningi, asiza ukunciphisa ukuvuvukala futhi akhulise umsebenzi we-antioxidant.

Landela izincomo zokudla futhi udle imifino ye-allium engu-1-7 njengo-anyanisi isonto ngalinye. Zama u-anyanisi obomvu kumasaladi ukuze uthole ukuthungwa okuqinile noma gaya u-anyanisi omnandi ukuze uthole ukunambitheka okuthambile. Ukupheka u-anyanisi emafutheni e-olive kungasiza ekugayeni ukudla kulabo abane-IBS.

U-anyanisi awunawo amafutha kanye namaprotheni, okuwenza ube yindlela enhle yokwengeza ukunambitheka ngaphandle kwamakholori engeziwe. Ukungeza u-anyanisi esobho, ama-stir-fries, noma amasemishi kungakusiza wenze ukukhetha okunempilo. Lezi zinguquko ezincane zingaholela ekuthuthukisweni okukhulu empilweni yakho ngokuhamba kwesikhathi.

U-anyanisi ungajatshulelwa uluhlaza, ugazingiwe, noma ufakwe i-caramelized, okwenza ube nezinto ezihlukahlukene. Ukumatanisa neminye imifino kuqinisekisa ukuthi uthola ukudla okunomsoco. Qala ngokushintshanisa ukudla okulula okugayiwe ukuze uthole amadiphu asekelwe ku-anyanisi noma ukuwangeza ekudleni kwakho. Izinyathelo ezincane namuhla zingaholela ezinzuzweni ezihlala njalo kusasa.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso: