Zvakanakira Kudya Hanyanisi – A Comprehensive Guide

Kune vanhu vari kutsvaga kuchengetedza hutano kana kutanga rwendo rwavo rwehutano sekuwedzera antioxidants, dziviriro kubva kugomarara, immune system rutsigiro uye humwe hutano hwakanaka, kuwedzera hanyanisi kuve nzira ine hutano yekuvandudza hutano hwese?

Anyanisi

Hanyanisi muriwo unovaka muviri segariki, chives, leeks, uye shallots. Mhando dzinonyanyozivikanwa ndedzehanyanisi dzvuku, chena, yero, neSpanish. Vakadaro antifungal, antibacterial, anti-inflammatory, uye zvimwe zvinopa utano.

• Chero nzira yavanenge vakagadzirira vanorasikirwa nehumwe hutano hwavo kana hwabikwa.
• Iwo ane flavonoids, glutathione, selenium makomisheni, vhitamini E, uye vhitamini C.
• Pakusarudza hanyanisi, tsvaga dzisina gwapa kana kushanduka ruvara, dzakasimba, uye dzine matehwe akaoma, ane mapepa.

Benefits

Iwo ane phytochemicals - makomisheni zvinomera zvinogadzira kurwisa mabhakitiriya anokuvadza, mavhairasi, uye fungi. Aya phytochemicals anopa hutano hunobatsira kana adyiwa uye anopa zvinotevera zvivakwa: (Xin-Xin Zhao, nevamwe, 2021)

• Anti-obesity
• Antioxidants
• Antidiabetesic
• Anti-kuzvimba
• Antimicrobial
• anti-cancer
• Chengetedza moyo, kugaya, kufema, kubereka, uye neurological system.
• Dzivirira kubva kuchirwere chechiropa.
• Tsigira hutano hwakanaka hwekudzivirira zvirwere.

Mhando uye Mhando

Ndezvavo Allium chirimwa genus izvo zvinosanganisira zvinomera zvakaita segariki, mariki, uye chives. (Oregon State University. 2022)

• Zvinosiyana mukunaka uye zvinogona kutapira, tangy, uye kuvava.
• Mhando dzakasiyana dzakasanganiswa nekurima dzinoita kuti hanyanisi inakidze.
• Kune mhando dzakawanda dzehanyanisi.
• Inonyanya kuzivikanwa uye inowanikwa zvakanyanya ndeye tsvuku, chena, yero, uye Spanish.
• Mamwe marudzi anosanganisira cipollini, pearl, uye Vidalia.

Mbishi kana Kubikwa

Anobatsira kunyangwe akadyiwa ari mbishi kana akabikwa, kuabika kunoderedza kuwanda kwe thiosulfinates - mishonga inopa antimicrobial, antifungal, uye antibiotic properties.

• Tsvagiridzo inoratidza kuti hanyanisi inopwanyika isati yabikwa inochengetedza hutano hwayo. (Holly L. Nicastro, et al., 2015)
• Kufashaidza nekukangwa hanyanisi kwakaratidza kukonzeresa kurasikirwa kwakanyanya mukukosha kunovaka muviri.
• Dzimwe nzira dzekugadzirira dzinoderedza mabhenefiti ehutano dzinosanganisira sautéing, steaming, uye microwaving.
• Kubika hanyanisi kunoratidzwa kuwedzera flavonoid mazinga.
• Kudya hanyanisi dzakaomeswa, dzehupfu hunogonawo kupa hutano kune chikafu, kunyanya kana hupfu hwakaomeswa nechando. (Damini Kothari, et al., 2020)

Nutrition Facts

Hanyanisi inogona kubatsira pakudya kune hutano. Iyo flavonoids, glutathione, selenium makomisheni, vhitamini E, uye vhitamini C, inobatsira kune antioxidant zvinhu zvemuriwo. (Holly L. Nicastro, et al., 2015) Ruzivo rwekudya kune imwe yepakati hanyanisi: (US Department of Agriculture. ND)

• Yese macalorie: 44
• Mafuta ose: 0 gramu
• Cholesterol: 0 milligrams
• Carbohydrate: 10 gramu
• Chikafu fiber: 2 gramu
• Yese shuga: 5 magiramu
• Mapuroteni: 1 gramu
• Calcium: 2 milligrams
• Sodhiyamu: 4 milligrams
• Simbi: 1 milligrams
• Vitamin D: 0 micrograms

Pakusarudza

Hanyanisi inogona kuve neyakasara yemishonga yezvipembenene, simbi inorema, kusvibiswa kwehutachiona, uye kuunganidzwa kwenitrate. Kuziva kunobva hanyanisi kunogona kubatsira kuona kuti pakange pasina kushandiswa kwemishonga yezvipembenene zvisiri izvo kana kuti ivhu ravakarimwa harina kupfumiswa nesimbi dzinorema. Pazvinokwanisika, tenga kubva kunzvimbo dzinoremekedzwa dzine maitiro ekurima akajeka, semisika yevarimi. (Xin-Xin Zhao, nevamwe, 2021)

• Hanyanisi dzinowanikwa munzvimbo dzisina kunyatsovharwa dzine njodzi yekukura utachiona hunokuvadza.
• Kudzivirira kusvibiswa kweEscherichia. coli kana E. coli, salmonella, uye mold, zvakachengetedzeka kutenga hanyanisi dzese wodzicheka kumba pane kutenga hanyanisi dzakachekwa kare. (Xin-Xin Zhao, nevamwe, 2021)
• Sarudza iwaya anonzwa akasimba, asina mavanga mashoma kana mavanga asina ruvara, uye ane ganda rakaomarara rine mapepa.
• Dzivisa idzo dzinoratidza humbowo hwekuumbwa, kunge makwapa machena kana matema pamusoro kana mukati mematinji, neaya ane nhungirwa dzakasvibira, zvinoreva kuti hanyanisi ichiri kudyiwa asi haigare kwenguva yakareba kudaro.

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Hypertension Diet

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References

Zhao, XX, Lin, FJ, Li, H., Li, HB, Wu, DT, Geng, F., Ma, W., Wang, Y., Miao, BH, & Gan, RY (2021). Kufambira Mberi Kwezvino muBioactive Compounds, Hutano Mabasa, uye Chengetedzo Yekunetsa Onion (Allium cepa L.). Miganho muhutano, 8, 669805. doi.org/10.3389/fnut.2021.669805

Oregon State University. Mhando dzehanyanisi nemhando.

Nicastro, HL, Ross, SA, & Milner, JA (2015). Garlic uye hanyanisi: yavo kudzivirira cancer zvivakwa. Tsvakurudzo yekudzivirira kenza (Philadelphia, Pa.), 8 (3), 181-189. doi.org/10.1158/1940-6207.CAPR-14-0172

Kothari, D., Lee, WD, & Kim, SK (2020). Allium Flavonols: Mabhenefiti ehutano, Molecular Targets, uye Bioavailability. Antioxidants (Basel, Switzerland), 9(9), 888. doi.org/10.3390/antiox9090888

Dhipatimendi Rezvekurima reUS. Anyanisi.