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Zakudya

Back Clinic Zakudya. Chiwerengero cha chakudya chodyedwa ndi chamoyo chilichonse. Mawu akuti zakudya ndikugwiritsa ntchito zakudya zinazake zokhudzana ndi thanzi kapena kulemera. Chakudya chimapatsa anthu mphamvu ndi michere yofunikira kuti akhale athanzi. Mwa kudya zakudya zosiyanasiyana zopatsa thanzi, kuphatikizapo ndiwo zamasamba, zipatso, tirigu, ndi nyama zowonda, thupi limatha kudzidzaza lokha ndi mapuloteni ofunikira, chakudya, mafuta, mavitamini, ndi mchere kuti ligwire ntchito bwino.

Kudya zakudya zopatsa thanzi ndi chimodzi mwazinthu zabwino kwambiri zopewera ndikuwongolera zovuta zosiyanasiyana zaumoyo, mwachitsanzo, mitundu ya khansa, matenda amtima, kuthamanga kwa magazi, komanso mtundu wachiwiri wa matenda ashuga. Dr. Alex Jimenez amapereka zitsanzo za zakudya komanso akufotokoza kufunikira kwa zakudya zopatsa thanzi m'nkhani zonsezi. Kuonjezera apo, Dr. Jimenez akugogomezera momwe zakudya zoyenera pamodzi ndi masewera olimbitsa thupi zingathandizire anthu kufika ndi kukhala ndi thanzi labwino, kuchepetsa chiopsezo chokhala ndi matenda aakulu monga matenda a mtima, ndipo potsirizira pake amalimbikitsa thanzi labwino ndi thanzi.

Chipatso Chowuma: Gwero Lathanzi ndi Lokoma la Ulusi ndi Zakudya Zomangamanga

Chipatso Chowuma: Gwero Lathanzi ndi Lokoma la Ulusi ndi Zakudya Zomangamanga

by | Zakudya, zakudya

Kodi kudziwa kukula kwake kungathandize kuchepetsa shuga ndi zopatsa mphamvu kwa anthu omwe amakonda kudya zipatso zouma?

Chipatso Chowuma: Gwero Lathanzi ndi Lokoma la Ulusi ndi Zakudya Zomangamanga

Zipatso Zouma

Zipatso zouma, monga cranberries, madeti, zoumba, ndi prunes, ndi zabwino chifukwa zimakhala nthawi yaitali ndipo zimakhala ndi thanzi labwino la fiber, minerals, ndi mavitamini. Komabe, zipatso zouma zimakhala ndi shuga wambiri komanso zopatsa mphamvu pakutumikira chifukwa zimataya mphamvu zikapanda madzi, zomwe zimapangitsa kuti zidye kwambiri. Ichi ndichifukwa chake kukula kwake kumafunika kuonetsetsa kuti munthu asadye kwambiri.

Kutumikira Kukula

Zipatso zimawumitsidwa mu dehydrators kapena kusiyidwa padzuwa kuti zisawonongeke mwachilengedwe. Iwo ali okonzeka pamene madzi ambiri atha. Kutayika kwa madzi kumachepetsa kukula kwa thupi, zomwe zimalola anthu kudya kwambiri, kuonjezera shuga ndi ma calories. Mwachitsanzo, pafupifupi mphesa 30 zimakwanira mu kapu imodzi yoyezera, koma zoumba 250 zimatha kudzaza kapu imodzi ikatha madzi. Zopatsa thanzi za zipatso zatsopano ndi zouma.

shuga

  • Mphesa khumi zili ndi ma calories 34 ndi pafupifupi 7.5 magalamu a shuga. (FoodData Central. US Department of Agriculture. 2018)
  • Zoumba makumi atatu zili ndi ma calories 47 ndi pansi pa 10 magalamu a shuga.
  • Shuga wachilengedwe wa mphesa amasiyanasiyana, kotero kuti mitundu yosiyanasiyana imatha kuyesedwa pazakudya.
  • Zipatso zina, monga cranberries, zimatha kukhala tart kwambiri, kotero shuga kapena timadziti ta zipatso amawonjezeredwa panthawi yowuma.

Njira Zogwiritsira Ntchito

Zipatso zatsopano zimatha kukhala ndi mavitamini ambiri, koma mchere ndi fiber zimasungidwa pakaumitsa. Zipatso zouma zimakhala zosunthika ndipo zitha kupangidwa kukhala gawo lazakudya zopatsa thanzi zomwe zingaphatikizepo:

Trail Mix

  • Sakanizani zipatso zouma, mtedza, ndi mbewu.
  • Yang'anirani kukula kwa gawo.

oatmeal

  • Sungunulani oatmeal pang'ono ndi zipatso zouma pang'ono kuti mudye chakudya cham'mawa chokoma komanso chathanzi.

Saladi

  • Sakanizani masamba akuda, masamba obiriwira, magawo atsopano a apulosi, cranberries zouma kapena zoumba, ndi tchizi.

Njira Yaikuru

  • Gwiritsani ntchito zipatso zouma ngati chophatikizira muzakudya zokoma.

Mapuloteni Bar M'malo

  • Zoumba, mabulosi abuluu zouma, tchipisi ta maapulo, ndi ma apricots zouma ndizosavuta komanso zimakhala nthawi yayitali kuposa zipatso zatsopano, zomwe zimapangitsa kuti zikhale zabwino kwambiri pakalibe mapuloteni.

Ku Chiropractic Medical Chiropractic ndi Functional Medicine Clinic, madera athu omwe timachita nawo akuphatikizapo Wellness & Nutrition, Ululu Wosatha, Kuvulala Kwaumwini, Kusamalira Ngozi Yamagalimoto, Kuvulala Kwa Ntchito, Kupweteka Kwambiri, Kupweteka Kwambiri, Kupweteka kwa Pakhosi, Migraine Mutu, Kuvulala Kwa Masewera, Sciatica Yoopsa, Scoliosis, Complex Herniated Discs, Fibromyalgia, Ululu Wosatha, Kuvulala Kwambiri, Kuwongolera Kupanikizika, Kuchiza Mankhwala Ogwira Ntchito, ndi ndondomeko za chisamaliro chapakati. Timayang'ana kwambiri zomwe zimakuthandizani kuti mukwaniritse zolinga zabwino ndikupanga gulu lotukuka kudzera munjira zofufuzira komanso mapulogalamu athanzi.

Chikoka cha Mankhwala Ogwira Ntchito Kupitilira Magulu

Zothandizira

FoodData Central. US Department of Agriculture. (2017). Zoumba. Zabwezedwa kuchokera fdc.nal.usda.gov/fdc-app.html#/food-details/530717/nutrients

FoodData Central. US Department of Agriculture. (2018). Mphesa, mtundu waku America (khungu loterera), yaiwisi. Zabwezedwa kuchokera fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients

FoodData Central. US Department of Agriculture. (2018). Mphesa, zofiira kapena zobiriwira (mtundu waku Europe, monga mbande za Thompson), zaiwisi. Zabwezedwa kuchokera fdc.nal.usda.gov/fdc-app.html#/food-details/174683/nutrients

Chitsogozo Chokwanira cha Ufa wa Almond ndi Chakudya cha Almond

Chitsogozo Chokwanira cha Ufa wa Almond ndi Chakudya cha Almond

by | Zakudya, zakudya

Kwa anthu omwe amadya zakudya zokhala ndi ma carbohydrate ochepa kapena omwe akufuna kuyesa ufa wina, kodi kuphatikiza ufa wa amondi kungathandize pakuyenda bwino kwawo?

Chitsogozo Chokwanira cha Ufa wa Almond ndi Chakudya cha Almond

Ufa wa Amondi

Ufa wa amondi ndi chakudya cha amondi ndi njira zopanda gluteni m'malo mwa tirigu m'maphikidwe ena. Amapangidwa pogaya maamondi ndipo amatha kugulidwa atakonzedwa kapena kupangidwa kunyumba ndi makina opangira chakudya kapena chopukusira. Ufawu uli ndi mapuloteni ambiri komanso wochepa kwambiri kuposa ufa wina wopanda gluten.

Ufa wa Almond ndi Chakudya cha Almond

Ufa umapangidwa ndi amondi blanched, kutanthauza kuti khungu lachotsedwa. Chakudya cha amondi chimapangidwa ndi ma almond onse kapena blanched. Kusasinthasintha kwa onse awiri kuli ngati chakudya cha chimanga kusiyana ndi ufa wa tirigu. Nthawi zambiri amatha kugwiritsidwa ntchito mosinthana, ngakhale kugwiritsa ntchito ufa wa blanched kutulutsa zotsatira zoyenga bwino, zocheperako. Ufa wapamwamba wa amondi ndi wabwino pophika makeke koma ndizovuta kupanga kunyumba. Itha kupezeka m'masitolo ogulitsa kapena kuyitanitsa pa intaneti.

Zakudya Zam'madzi ndi Zopatsa mphamvu

Chikho chimodzi cha ufa wopangidwa ndi malonda chili ndi:

  • 12 magalamu a chakudya chonse
  • 6 magalamu a fiber
  • 12 magalamu a mapuloteni
  • 24 magalamu a mafuta
  • 280 zopatsa mphamvu (USDA FoodData Central. 2019)
  1. Mndandanda wa glycemic wa ufa wa amondi ndi wochepera 1, zomwe zikutanthauza kuti siziyenera kukhala ndi zotsatira zochepa pakukweza kuchuluka kwa shuga m'magazi.
  2. Mlozera wapamwamba wa glycemic wa ufa wa tirigu ndi 71, ndipo ufa wa mpunga ndi 98.

Kugwiritsa ntchito Almond Flour

Amalimbikitsidwa kuti apange gluten mwachangu mkate maphikidwe, monga opanda gluteni:

  • Muffin
  • Mkate wa dzungu
  • Zikondamoyo
  • Maphikidwe ena a keke

Anthu amalimbikitsidwa kuti ayambe ndi Chinsinsi chomwe chasinthidwa kale ufa wa amondi ndikudzipangira okha. Chikho cha ufa wa tirigu chimalemera pafupifupi ma ounces atatu, pamene chikho cha ufa wa amondi chimalemera pafupifupi ma ola 3. Izi zipangitsa kusiyana kwakukulu muzinthu zowotcha. Ufawu ndi wopindulitsa powonjezera zakudya ku zakudya.

Zakudya za Almond

  • Chakudya cha amondi chikhoza kuphikidwa ngati polenta kapena grits monga shrimp ndi grits.
  • Ma cookies amatha kukhala opanda gluteni ndi chakudya cha amondi.
  • Mabisiketi a almond atha kupangidwa, koma samalani ndi Chinsinsi.
  • Chakudya cha amondi chikhoza kugwiritsidwa ntchito popangira nsomba za mkate ndi zakudya zina zokazinga, koma ziyenera kusamalidwa kuti zisapse.
  • Chakudya cha amondi sichivomerezedwa pa mkate womwe umafuna mtanda weniweni wokhala ndi gluten wokhazikika, monga ufa wa tirigu.
  • Mazira ochulukirapo amafunikira pophika chakudya cha amondi kuti apange gluten mu ufa.

Kusintha maphikidwe kuti m'malo mwa ufa wa amondi m'malo mwa ufa wa tirigu kungakhale kovuta komwe kumafunikira kuyesa ndi zolakwika zambiri.

Kuzindikira

Ma amondi ndi mtedza wamtengo, chimodzi mwazinthu zisanu ndi zitatu zomwe anthu ambiri amadya. (Anaphylaxis UK. 2023) Ngakhale mtedza si mtedza wamtengo, ambiri omwe ali ndi vuto la mtedza amathanso kukhala ndi vuto la amondi.

Kudzipangira Inueni

Ikhoza kupangidwa mu blender kapena purosesa ya chakudya.

  • Chisamaliro chiyenera kutengedwa kuti chisagaye motalika kwambiri, kapena chidzakhala batala wa amondi, womwe ungagwiritsidwenso ntchito.
  • Onjezerani pang'ono pang'ono ndikugwedeza mpaka mutayika chakudya.
  • Sungani ufa wosagwiritsidwa ntchito nthawi yomweyo mufiriji kapena mufiriji chifukwa umatha msanga ngati utasiyidwa.
  • Ma amondi ndi okhazikika pa alumali, ndipo ufa wa amondi suli, choncho ndi bwino kuti mugaye zomwe zimafunikira pa Chinsinsi.

Sitolo Yogulidwa

Malo ambiri ogulitsa zakudya zathanzi amagulitsa ufa wa amondi, ndipo masitolo ambiri akusunga chifukwa chakhala chodziwika bwino cha gluten. Ufa wopakidwa ndi chakudya umayambanso kutseguka ndipo uyenera kusungidwa mufiriji kapena mufiriji ukatsegula.

Integrative Medicine

Zothandizira

USDA FoodData Central. (2019). Ufa wa Almond. Zabwezedwa kuchokera fdc.nal.usda.gov/fdc-app.html#/food-details/603980/nutrients

Anaphylaxis UK. (2023). Zowona Zam'thupi (Anaphylaxis UK Tsogolo lowala la anthu omwe ali ndi chifuwa chachikulu, Nkhani. www.anaphylaxis.org.uk/factsheets/

Atkinson, FS, Brand-Miller, JC, Foster-Powell, K., Buyken, AE, & Goletzke, J. (2021). Matebulo apadziko lonse a glycemic index ndi glycemic load values ​​2021: kuwunika mwadongosolo. Magazini ya American of Clinical Nutrition, 114 (5), 1625-1632. doi.org/10.1093/ajcn/nqab233

Kumvetsetsa Zolowetsa Mazira: Zomwe Muyenera Kudziwa

Kumvetsetsa Zolowetsa Mazira: Zomwe Muyenera Kudziwa

by | Zakudya, Health

Kodi kugwiritsa ntchito zolowa m'malo mwa dzira kapena zolowa m'malo kungakhale kotetezeka kwa anthu omwe ali ndi vuto la dzira?

Kumvetsetsa Zolowetsa Mazira: Zomwe Muyenera Kudziwa

Zolowetsa ndi Zosintha

Anthu sayenera kuganiza kuti chilichonse chili chotetezeka pokhapokha atawerenga bwino chizindikirocho.

  • Mmalo mwa mazira angakhale ndi mazira.
  • Zogulitsa m'malo mwa dzira zitha kukhala zopanda mazira.
  • Yang'anani njira zina zolembedwa za vegan kapena zopanda mazira kuti zitsimikizire kuti palibe.

Zolowa m'malo Zitha Kukhala ndi Mazira

Zolowa m'malo mwa mazira amadzimadzi m'malo ogulitsira zakudya zamkaka amapangidwa kuchokera ku mazira. Zotsatirazi zonse zili ndi mazira ndipo sizowopsa kwa anthu omwe ali ndi ziwengo:

  • Zolowa m'malo mwa mazira amadzimadzi m'makatoni
  • Omwe Amaizira
  • Ufa dzira woyera mankhwala

Zosintha Ndi Njira Zina Zotetezeka

  • Zopangira zapadera zomwe zilibe mazira zilipo.
  • Amalembedwa m'malo mwa mazira a vegan.
  • Nthawi zambiri amagulitsidwa mu mawonekedwe a ufa.
  • Ndi zothandiza kuphika.
  • Sangagwiritsidwe ntchito m'malo mwa mazira muzakudya monga quiche.

Zosintha Zamalonda Zopanda Mazira

Nthawi zonse yang'anani zosakaniza zomwe zili pa lebulo musanagule chinthu chogulitsidwa ngati choloweza kapena chowongolera kuti muwonetsetse kuti ndi chaulere.

  • Zogulitsazi zitha kukhalanso ndi soya, mkaka, kapena zoletsa zakudya zina.
  • Vegan - ilibe zinthu zanyama, zomwe zimaphatikizapo mazira ndi mkaka.
  • Zamasamba - zitha kukhala ndi mazira chifukwa si nyama koma ndi nyama.

Osadziwa Zakudya Zokhala Ndi Mazira

Dziwani mazira obisika muzakudya zina, monga makeke, buledi, makeke, Zakudyazi, makeke, ndi chimanga.

  • Bungwe la federal Food Allergen Labeling and Consumer Protection Act limafuna kuti zakudya zonse zomwe zili ndi mazira zikhale zopangira. ayenera kulemba mawu dzira pa chizindikiro. (US Food & Drug Administration. 2022)

Zosakaniza zina zomwe zimasonyeza kuti mazira ali mu malonda ndi awa:

  • Albumin
  • Globulin
  • Lysozyme
  • lecithin
  • Livetin
  • Vitellin
  • Zomwe zimayambira - ova kapena ovo.

Zizindikiro za Matupi

Zizindikiro zitha kukhala: (John W. Tan, Preeti Joshi 2014)

  • Zochita pakhungu - ming'oma, zotupa, kapena chikanga.
  • Matupi conjunctivitis - kuyabwa, ofiira, maso amadzimadzi.
  • Angioedema - kutupa kwa milomo, lilime, kapena nkhope.
  • Zizindikiro za mpweya - kupuma, kutsokomola, kapena mphuno.
  • Zizindikiro za m'mimba - nseru, kupweteka m'mimba, kutsegula m'mimba kapena kusanza.
  • Zowopsa - monga anaphylaxis, zingayambitse kulephera kwa ziwalo zingapo.
  • Anaphylaxis ndizochitika mwadzidzidzi ndipo zimafuna chithandizo chamankhwala mwamsanga.

Chitsogozo cha Zakudya Zosagwirizana ndi Zakudya, Hypersensitivity ndi Kusamvana

Zothandizira

US Food & Drug Administration. (2022). Food Allergen Labeling and Consumer Protection Act (FALCPA). Zabwezedwa kuchokera 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). Egg allergies: zosintha. Journal of paediatrics ndi thanzi la ana, 50 (1), 11-15. doi.org/10.1111/jpc.12408

Kuwona Ubwino Wowonjezera Ufa Wobiriwira

Kuwona Ubwino Wowonjezera Ufa Wobiriwira

by | Zakudya, zowonjezera

"Kwa anthu omwe amavutika kupeza zipatso ndi ndiwo zamasamba zambiri, kodi kuphatikiza zowonjezera ufa wobiriwira kumawonjezera zakudya zopatsa thanzi?"

Kuwona Ubwino Wowonjezera Ufa Wobiriwira

Green Powder Zowonjezera

Kukwaniritsa zosowa zatsiku ndi tsiku zazakudya zonse, zakudya zosakonzedwa sizingakwaniritsidwe nthawi zonse ngati kupezeka kuli kochepa kapena pazifukwa zina. Zowonjezera ufa wobiriwira ndi njira yabwino yodzaza mipata. Zowonjezera ufa wobiriwira ndizowonjezera tsiku ndi tsiku zomwe zimathandiza kuonjezera mavitamini, mchere, ndi fiber ndikuwonjezera thanzi labwino. Mafuta obiriwira ndi osavuta kusakaniza m'madzi ndi chakumwa chomwe mumakonda kapena smoothie kapena kuphika mu recipe. Angathandize:

  • Kuwonjezera mphamvu
  • Thandizani chitetezo cha mthupi
  • Kuwongolera kagayidwe kachakudya
  • Limbikitsani kumveka bwino m'maganizo
  • Zimathandizira kuti shuga m'magazi asamayende bwino
  • Kuchepetsa chiopsezo cha matenda aakulu
  • Limbikitsani kugwira ntchito bwino kwa chiwindi ndi impso

Ndiziyani?

  • Zowonjezera ufa wobiriwira ndi mitundu ya mavitamini, mchere, fiber, antioxidants, phytochemicals, ndi mankhwala ena a bioactive.
  • Amachokera ku zipatso, ndiwo zamasamba, zitsamba, ndi algae kuti aziphatikiza zosakaniza kuti zikhale zowonjezera. (Giulia Lorenzoni et al., 2019)

Mavitamini

Chifukwa maufa ambiri obiriwira amakhala ndi zosakaniza, kuchuluka kwa michere kumakhala kwakukulu. Zowonjezera ufa wobiriwira zitha kuonedwa ngati vitamini ndi mchere. Nthawi zambiri amakhala ndi:

  • Mavitamini A, C, ndi K
  • Iron
  • mankhwala enaake a
  • kashiamu
  • antioxidants

Mavitamini ndi mchere omwe amalangizidwa tsiku ndi tsiku angakhale othandiza kwa anthu omwe alibe mwayi wopeza kapena omwe akufuna kuwonjezera zakudya zawo ndi zakudya zowonjezera.

Energy

Ma phytochemicals omwe amapezeka mu zipatso ndi ndiwo zamasamba awonetsedwa kuti amathandizira mphamvu. Maphunziro okhudza zotsatira zawo pakuchita bwino kwa thupi ndi kupirira kwadzetsa zotsatira zabwino. Ofufuza adapeza kuti ma phytonutrients monga omwe ali mu ufa wobiriwira adathandizira kuonjezera mphamvu, kupititsa patsogolo mphamvu, kuchepetsa kulingalira kwa kutopa, kukumbukira kukumbukira, ndi kuchepetsa nthawi yochira. (Nicolas Monjotin et al., 2022)

Thanzi Labwino

Ufa wobiriwira uli ndi ulusi wambiri wosungunuka komanso wosasungunuka, womwe umapangitsa kuti munthu azimva kukhuta komanso kukhuta mukatha kudya ndipo ndizofunikira kuti chimbudzi chizikhala bwino komanso kuyenda m'matumbo pafupipafupi. Kudya zakudya zokhala ndi fiber zambiri kumalumikizidwa ndi kuwongolera shuga m'magazi komanso kusintha kwamitundu yosiyanasiyana yamatumbo a microbiota. Zinthuzi ndizofunikira kuti thupi likhale lolemera komanso kuchepetsa chiopsezo cha matenda aakulu, mwachitsanzo, mtundu wa 2 shuga. (Thomas M. Barber et al., 2020) Mankhwala a phytochemicals, kuphatikizapo flavonoids, awonetsedwa kuti ali ndi zotsatira zochiritsira pa gasi, kutupa, kudzimbidwa, ndi kutsekula m'mimba komwe kumagwirizanitsidwa ndi IBS. Ma phytonutrients ena awonetsedwa kuti achepetse zizindikiro zina za ulcerative colitis. (Nicolas Monjotin et al., 2022)

Ntchito ya Immune System

Zowonjezera zowonjezera ufa wobiriwira zawonetsa kuthekera kosunga chitetezo chamthupi ndi kuchepetsa kutukusira ndi ma antioxidant awo. Mafuta obiriwira omwe ali ndi zitsamba zam'madzi kapena algae ali olemera mu phytochemical ndi poly-unsaturated mafuta acids omwe ali ndi antioxidant katundu kuti achepetse kutupa ndi kuteteza kuwonongeka kwa okosijeni kwa maselo. (Agnieszka Jaworowska, Aliza Murtaza 2022) Kuyesedwa kosasinthika kunapeza kuti zipatso, mabulosi, ndi masamba a ufa amaphatikizana kuti achepetse okosijeni ndi kuchepetsa kutupa, chifukwa cha phytochemicals yomwe imapezeka mu zipatso ndi ndiwo zamasamba.Manfred Lamprecht et al., 2013)

Kuchotsedwa

Chiwindi ndi impso ndi ziwalo zazikulu za detoxification zachilengedwe. Chiwindi chimathandiza kuti thupi litenge zakudya kuchokera ku zakudya zomwe zadyedwa komanso kuchotsa zinyalala ndi poizoni kudzera mu impso. (National Library of Medicine. 2016) Zomera zimakhala zodzaza ndi antioxidants ndi phytochemicals zomwe zimateteza chiwindi ndi impso ku kuwonongeka kwakukulu kwaufulu ndi kupsinjika kwa okosijeni. (Yong-Song Guan et al., 2015) Zowonjezera ufa wobiriwira zimapangidwa kuchokera ku zomera izi. Mukamamwa ufa wobiriwira, kumwa kwamadzi kumawonjezeka mwachilengedwe monga momwe ufa wobiriwira umasakanizidwa ndi ma 8 mpaka 12 amadzi.

Kaya osakanikirana, osakanikirana, kapena opangidwa kuti azigwedezeka, masamba a ufa ndi njira yabwino komanso yabwino yopezera mlingo wa tsiku ndi tsiku wa antioxidants, mavitamini, mchere, ndi zakudya zina.

Chakudya Chochiritsira: Kulimbana ndi Kutupa, Kukumbatira Ubwino

Zothandizira

Lorenzoni, G., Minto, C., Vecchio, MG, Zec, S., Paolin, I., Lamprecht, M., Metroni, L., & Gregori, D. (2019). Zipatso ndi Zamasamba Zowonjezera Zowonjezera ndi Moyo Wamoyo Wamtima: Kubwereza Mwadongosolo Kuchokera ku Public Health Perspective. Journal of Clinical Medicine, 8 (11), 1914. doi.org/10.3390/jcm8111914

Monjotin, N., Amiot, MJ, Fleurentin, J., Morel, JM, & Raynal, S. (2022). Umboni Wachipatala Waubwino wa Phytonutrients mu Human Healthcare. Zakudya, 14(9), 1712. doi.org/10.3390/nu14091712

Barber, TM, Kabisch, S., Pfeiffer, AFH, & Weickert, MO (2020). Ubwino Waumoyo wa Dietary Fibre. Zopatsa thanzi, 12(10), 3209. doi.org/10.3390/nu12103209

Jaworowska, A., & Murtaza, A. (2022). Seaweed Derived Lipids Ndi Zomwe Zingatheke Zotsutsana ndi Kutupa: Kubwereza. International Journal of Environmental Research and Public Health, 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). Kuphatikizika ndi ufa wamadzimadzi ndikulimbitsa thupi kumachepetsa makutidwe ndi okosijeni ndi kutupa, ndikuwongolera ma microcirculation mwa amayi onenepa kwambiri: data yoyeserera mosasinthika. Magazini ya ku Britain ya Nutrition, 110 (9), 1685-1695. doi.org/10.1017/S0007114513001001

InformedHealth.org [Intaneti]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Kodi chiwindi chimagwira ntchito bwanji? 2009 Sep 17 [Zosinthidwa 2016 Aug 22]. Zikupezeka kuchokera: www.ncbi.nlm.nih.gov/books/NBK279393/

Guan, YS, He, Q., & Ahmad Al-Shatouri, M. (2015). Thandizo Lothandizira ndi Njira Zina Zochiritsira Matenda a Chiwindi 2014. Umboni Wothandizira Umboni Wothandizira ndi Mankhwala Osiyanasiyana : eCAM, 2015, 476431. doi.org/10.1155/2015/476431

Tanthauzo Lazakudya Zambewu Za Mpendadzuwa

Tanthauzo Lazakudya Zambewu Za Mpendadzuwa

by | Zakudya, zakudya

Kwa anthu omwe akufunafuna zakudya zopatsa thanzi mwachangu, kodi kuwonjezera mbewu za mpendadzuwa pazakudya zanu kungakupatseni thanzi?

Tanthauzo Lazakudya Zambewu Za Mpendadzuwa

Mbewu za Mpendadzuwa

Mbeu za mpendadzuwa ndi chipatso cha mpendadzuwa. Zapezeka kuti zili ndi antioxidants, mavitamini, ndi mchere, zomwe zingathandize kuti chitetezo cha mthupi chitetezeke, thanzi la mtima, ndi zina. Kutenga pang'ono pang'ono ngati chotupitsa kapena kuwonjezera saladi, oatmeal, zinthu zophikidwa, saladi ya tuna, pasitala, ndi masamba a masamba kungathandize kuwonjezera mphamvu, kuchepetsa kutupa, ndi kuthandizira thanzi labwino la thupi.

ubwino

Mbeu za mpendadzuwa zimapindulitsa pa ntchito zosiyanasiyana za thupi ndipo zimateteza ku matenda ena aakulu. Iwo angathandize pa izi: (Bartholomew Saanu Adeleke, Olubukola Oluranti Babalola. 2020) (Ancuta Petraru, Florin Ursachi, Sonia Amariei. 2021)

Kutupa

  • Vitamini E wochuluka wa mbewu, kuphatikizapo flavonoids ndi mankhwala osiyanasiyana a zomera, angathandize kuchepetsa kutupa.
  • Kafukufuku akusonyeza kuti kudya njere zosachepera kasanu pa sabata kungachepetse kutupa ndi kuchepetsa chiopsezo chotenga matenda. (Rui Jiang et al., 2006)

mtima Health

  • Ali ndi mafuta ambiri athanzi, monga mafuta a polyunsaturated ndi monounsaturated.
  • Ma sterols a zomera, kapena mankhwala achilengedwe mu njere za mpendadzuwa, amalimbikitsidwa kuti achepetse cholesterol. (Yunivesite ya Wisconsin Health. 2023)
  • Zambiri zikuwonetsa kuti mpendadzuwa ndi mbewu zina zimatha kuchepetsa matenda amtima, kuthamanga kwa magazi, komanso kuchuluka kwa cholesterol.

Energy

  • Mbewuzo zili ndi vitamini B, selenium, ndi mapuloteni, zomwe zingathandize kupatsa mphamvu thupi tsiku lonse.
  • Zomangamangazi zimathandizira kuti magazi aziyenda bwino, apereke okosijeni, komanso kusintha zakudya kukhala mphamvu.

Chitetezo cha Mthupi

  • Mbeu za mpendadzuwa zili ndi michere ndi michere monga zinki ndi selenium zomwe zimathandiza kuti thupi liziteteza ku ma virus ndi mabakiteriya.
  • Minerals awa amamasulira phindu ngati chitetezo cha chitetezo cha mthupi, kuchepetsa kutupa, kuteteza matenda, ndi kuwonjezeka kwa chitetezo chokwanira.

zakudya

Anthu safunika kudya mbewu zambiri za mpendadzuwa kuti apindule ndi zakudya. Mkati mwake muli kusakaniza kokwanira bwino kwamafuta athanzi, ma antioxidants, ndi michere ina. Mkati mwa gawo limodzi la mpendadzuwa wowotcha/wopanda mchere: (US Department of Agriculture. 2018)

  • Ma calories - 165
  • Zakudya zopatsa mphamvu - 7 g
  • fiber - 3 g
  • Shuga - magalamu 1
  • Mapuloteni - 5.5 g
  • mafuta onse - 14 g
  • Sodium - 1 milligrams
  • Iron - 1 milligram
  • Vitamini E - 7.5 milligrams
  • Zinc - 1.5 milligrams
  • Folate - 67 micrograms

Thanzi lachikazi

  • Pankhani ya uchembele ndi ubereki wa amayi, pali mbali zina zomwe mbewu zingathandize kuthandizira.
  • Mbeu zambiri za vitamini E, folate, phosphorous, ndi mafuta athanzi ndizofunikira pakukula kwa mwana ndi thanzi la mayi.
  • Kuonjezera apo, mbewu za phytochemicals zimatha kuthandizira chimbudzi ndi chitetezo cha mthupi, chomwe chingakhale chopindulitsa pa nthawi ya mimba. (National Institutes of Health Office of Dietary Supplements. 2021)

Amuna Amtundu

  • Mbewu za mpendadzuwa zimatha kuthandiza amuna kupeza mapuloteni omanga minofu.
  • M'malo mwa nyama, njerezi zimakhala ndi mapuloteni opangidwa ndi zomera popanda mafuta ochulukirapo kapena cholesterol ya nyama.
  • Ochepa amapereka michere iyi kwa iwo omwe samapeza potaziyamu tsiku lililonse. (Ancuta Petraru, Florin Ursachi, Sonia Amariei. 2021)

Mbewu za Zipolopolo ndi Kudya Mchere

  • Mbewu za mpendadzuwa mwachibadwa sizikhala ndi sodium yambiri, koma nthawi zambiri zimayikidwa ndi mchere wowonjezera womwe ungathe kuwononga thanzi lawo.
  • Zipolopolozo nthawi zambiri zimakutidwa ndi mchere kuti zimveke, mpaka mamiligalamu 70 pa 1 ounce yambewu.
  • Pokhala ndi zopatsa mphamvu zopatsa mphamvu, anthu ayenera kuganizira zochepetsera kapu ya kotala imodzi ndikudya mitundu yopanda mchere. (US Department of Agriculture. 2018)

Njira Zina Zophatikizira Mbeu Muzakudya

Njira zina zowonjezerera mbewu za mpendadzuwa pazakudya ndi izi:

  • Kuwawaza pa nkhuku kapena saladi ya tuna.
  • Kuphika saladi.
  • Kukongoletsa kwa phala ndi oatmeal.
  • Kusakaniza iwo mu kumenya kwa zinthu zophikidwa, monga makeke.
  • Kuwonjeza ku zopangira tokha kapena golosale njira mix.
  • Kupera mbewu kuti ❖ kuyanika ufa wa nyama kapena nsomba.
  • Kuwaza iwo mu mbale zamasamba, casseroles, zokazinga, ndi pasitala.
  • Mafuta a mpendadzuwa amatha kukhala m'malo mwa chiponde kapena mafuta ena a mtedza.

Kusokonezeka kwa Masewera Osewera pa Masewera

Zothandizira

Adeleke, B. S., & Babalola, O. O. (2020). mpendadzuwa wa mpendadzuwa (Helianthus annuus) ngati gwero la chakudya: Ubwino wa thanzi ndi thanzi. Sayansi yazakudya & zakudya, 8 (9), 4666-4684. doi.org/10.1002/fsn3.1783

Petraru, A., Ursachi, F., & Amariei, S. (2021). Makhalidwe Azakudya Kuwunika kwa Mbewu za Mpendadzuwa, Mafuta ndi Keke. Mmene Mungagwiritsire Ntchito Mafuta a Mpendadzuwa Monga Chogwiritsira Ntchito. Zomera (Basel, Switzerland), 10(11), 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). Kugwiritsa ntchito mtedza ndi mbewu komanso zolembera zotupa mu kafukufuku wamitundu yambiri wa atherosclerosis. Magazini ya ku America ya Epidemiology, 163 (3), 222-231. doi.org/10.1093/aje/kwj033

Yunivesite ya Wisconsin Health. (2023). Zaumoyo kwa inu: Bzalani ma stanols ndi ma sterol.

US Department of Agriculture. (2018). Mbewu, maso a mpendadzuwa, zouma zokazinga, zopanda mchere.

National Institutes of Health Office of Dietary Supplements. (2021). Vitamini E: Zowonadi kwa Akatswiri azaumoyo.

US Department of Agriculture. (2018). Mbewu, mpendadzuwa mbewu maso, toasted, ndi mchere anawonjezera.

Momwe Mungasankhire Mipiringidzo Yoyenera ya Mapuloteni

Momwe Mungasankhire Mipiringidzo Yoyenera ya Mapuloteni

by | Zakudya, zakudya

Kwa anthu omwe akuyesera kusintha moyo wawo, kodi kuwonjezera zakudya zopatsa thanzi kungathandize kukwaniritsa zolinga za thanzi?

Momwe Mungasankhire Mipiringidzo Yoyenera ya Mapuloteni

Mapuloteni Bar

Mipiringidzo yamapuloteni imapereka mphamvu mwachangu pakati pazakudya zomwe zingathandize kuchepetsa chilakolako cha chakudya ndikupewa kudzaza zokhwasula-khwasula zamafuta ambiri, zodzaza ndi sodium kwa anthu omwe akufuna kuonda. Angathenso kuonjezera kudya kwa calorie kwa anthu monga othamanga omwe akuyesera kuwonjezera minofu. Mapuloteni amatha kusiyanasiyana malinga ndi zinthu monga zowonjezera, zopatsa mphamvu, mafuta, shuga, ndi zina. Zolemba ziyenera kuwerengedwa mosamala; apo ayi, bala akhoza kukhala zambiri maswiti bala kuposa wathanzi, zopatsa thanzi mini-chakudya kapena akamwe zoziziritsa kukhosi. Ndikofunikira kudziwa kuchuluka kwa mapuloteni omwe amafunikira tsiku lililonse, ndipo kuchuluka kwake kumasiyanasiyana malinga ndi momwe zinthu zilili.

Momwe Mapuloteni Amafunikira

Mapuloteni ndi ofunikira pa ntchito zambiri za thupi, koma thupi silingathe kupanga macronutrient, ndipo amayenera kuchokera ku chakudya. Mapuloteni azakudya amaphwanyidwa mkati mwa chimbudzi, ndipo mankhwala omwe amadziwika kuti amino acid amapangidwa:

  • Izi ndizomwe thupi limagwiritsa ntchito pomanga ndi kusunga minofu ndi ziwalo.
  • Ndiwofunika kwambiri pakupanga magazi, minofu yolumikizana, ma antibodies, ma enzymes, ndi tsitsi. (Marta Lonnie, et al., 2018)
  • Popeza mapuloteni ndi ofunikira pomanga minofu, othamanga kapena anthu omwe ali ndi ntchito zolemetsa akulimbikitsidwa kudya kwambiri.
  • N’chimodzimodzinso ndi amayi amene ali ndi pakati kapena akuyamwitsa. (Trina V. Stephens, et al., 2015)
  • Omanga thupi amadya mapuloteni ochulukirapo kuposa munthu wamba kuti athandizire kukula kwa minofu.

Mapuloteni Calculator

  • A calculator yochokera ku US Department of Agriculture zitha kuthandiza kudziwa zofunikira zama protein tsiku lililonse komanso kuchuluka kwazakudya zina zomwe zimalimbikitsidwa potengera kugonana, zaka, zochita, ndi zina.
  • Kudya bwino kwa mapuloteni kumaganizira kuchuluka kwa zomwe zimadyedwa pamisonkhano yapagulu. Munthu wamba akulimbikitsidwa kudya pakati pa 25 ndi 35 magalamu a mapuloteni pa chakudya chilichonse. (Emily Arentson-Lantz, et al., 2015)

magwero

Magwero olemera kwambiri a protein yazakudya ndi awa:

  • Zakudya
  • Nkhuku
  • Nsomba ndi nkhono
  • mazira
  • Mkaka ndi zinthu zina za mkaka

Zomera zikuphatikizapo:

  • Nyemba
  • Mitundu
  • mtedza
  • Mbewu
  • Mbewu zonse

Izi ndi zakudya zomwe zimakhala zosavuta kuziphatikiza muzakudya zopatsa thanzi, kotero kudya mosiyanasiyana mokwanira tsiku lililonse kumakhala kofanana ndi kuchuluka kwa mapuloteni oyenera. Malangizo ndikutsatira omwe ali ndi mafuta ochepa kwambiri komanso ma carbs okonzedwa komanso olemera muzakudya. Komabe, kudya kwambiri zomanga thupi kungayambitse matenda a impso. Choncho, anthu omwe ali ndi matenda a impso akulimbikitsidwa kuti asamadye kwambiri mapuloteni. (Kamyar Kalantar-Zadeh, Holly M. Kramer, Denis Fouque. 2020)

Zoyenera Kuziyang'ana

Kuphatikizira zopangira mapuloteni muzakudya, kaya ngati chakudya chapakati-chakudya, ngati chosankha chogwira ndikupita pomwe palibe nthawi yoti mudye chakudya chathunthu, kapena ngati gawo la njira yochepetsera thupi kapena kunenepa, anthu amafunikira. kuwerenga ndi kumvetsa zosakaniza pa mitundu yosiyanasiyana ya mipiringidzo kusankha njira wathanzi. Mfundo zina zomwe muyenera kuziganizira:

Mapuloteni Okhutira

Mtundu wa Mapuloteni

  • Mapuloteni nthawi zambiri amachokera ku mkaka kapena zomera.
  • Zofala kwambiri ndi mazira, mkaka, mpunga, whey, soya, nandolo, ndi hemp.
  • Anthu omwe ali ndi ziwengo kapena zomverera amayenera kusankha chotchinga chomwe chili ndi mtundu wa mapuloteni omwe ndi abwino kudya.

Malori

  • Kuti bar adye pakati pa chakudya, malingaliro ndi omwe ali ndi ma calories 220 mpaka 250.
  • Mapuloteni omwe amalowetsa chakudya chokwanira akhoza kukhala ndi ma calories 300 mpaka 400.

mafuta

  • Makumi khumi mpaka 15 magalamu amafuta okwana ndipo osaposa magalamu awiri amafuta odzaza ndi abwino.
  • Pewani mafuta osapatsa thanzi omwe amapezeka mumafuta ochepa a hydrogenated.

CHIKWANGWANI

  • CHIKWANGWANI chikukhuta, motero ulusi wochulukirachulukira, m'pamenenso umatha kukhala ndi njala yokhuta mpaka chokhwasula-khwasula kapena chakudya china.
  • Ndi bwino kusankha amene muli kuposa magalamu atatu kapena asanu a fiber.

shuga

  • Mapuloteni ena amakhala ndi shuga wambiri ngati maswiti.
  • Ena ali ndi magalamu 30 a shuga wowonjezera.
  • Kuchuluka koyenera ndi pafupifupi magalamu asanu kapena kuchepera.
  • Zotsekemera zopanga monga erythritol, sorbitol, ndi maltitol sizosankha zabwinoko chifukwa zimatha kuyambitsa kutupa ndi mpweya.

Ndibwino kuti tigwire ntchito ndi katswiri wa zakudya kuti adziwe mtundu wothandiza kwambiri kuti athe kuphatikizidwa muzakudya za munthu kuti akwaniritse ndi kusunga zolinga zaumoyo.

Zakudya Zofunika Kwambiri

Zothandizira

Lonnie, M., Hooker, E., Brunstrom, JM, Corfe, BM, Green, MA, Watson, AW, Williams, EA, Stevenson, EJ, Penson, S., & Johnstone, AM (2018). Mapuloteni a Moyo Wonse: Kuwunika Kwabwino Kwambiri kwa Mapuloteni, Zakudya Zokhazikika komanso Zomwe Zimakhudza Kulakalaka Kwa Akuluakulu Okalamba. Zakudya, 10(3), 360. doi.org/10.3390/nu10030360

Stephens, TV, Payne, M., Mpira, RO, Pencharz, PB, & Elango, R. (2015). Mapuloteni omwe amafunikira amayi apakati athanzi pa nthawi yoyembekezera komanso mochedwa ndi apamwamba kuposa momwe akulangizira pano. Journal of Nutrition, 145 (1), 73-78. doi.org/10.3945/jn.114.198622

Arentson-Lantz, E., Clairmont, S., Paddon-Jones, D., Tremblay, A., & Elango, R. (2015). Zakudya zomanga thupi: Zopatsa thanzi. Physiology yogwiritsidwa ntchito, zakudya, ndi metabolism = Physiologie appliquee, nutrition et metabolisme, 40 (8), 755-761. doi.org/10.1139/apnm-2014-0530

Kalantar-Zadeh, K., Kramer, HM, & Fouque, D. (2020). Zakudya zokhala ndi mapuloteni ambiri ndizoyipa ku thanzi la impso: kutulutsa taboo. Nephrology, dialysis, transplantation: kufalitsa kovomerezeka kwa European Dialysis and Transplant Association - European Renal Association, 35 (1), 1-4. doi.org/10.1093/ndt/gfz216

Schoenfeld, BJ, & Aragon, AA (2018). Kodi thupi lingagwiritse ntchito mapuloteni ochuluka bwanji pa chakudya chimodzi pomanga minofu? Zotsatira za kugawa mapuloteni tsiku ndi tsiku. Journal ya International Society of Sports Nutrition, 15, 10. doi.org/10.1186/s12970-018-0215-1

Ubwino Wodya Anyezi - Buku Lophatikiza

Ubwino Wodya Anyezi - Buku Lophatikiza

by | Zakudya, zakudya

Kwa anthu omwe akuyang'ana kuti akhale ndi thanzi labwino kapena kuyamba ulendo wawo wathanzi monga kuwonjezeka kwa antioxidants, chitetezo ku khansa, chitetezo cha mthupi ndi zina zabwino zaumoyo, kodi kuwonjezera anyezi kungakhale njira yopatsa thanzi kuti mukhale ndi thanzi labwino?

Ubwino Wodya Anyezi - Buku Lophatikiza

Anyezi

Anyezi ndi ndiwo zamasamba zopatsa thanzi monga adyo, chives, leeks, ndi shallots. Mitundu yofala kwambiri ndi anyezi ofiira, oyera, achikasu, ndi a ku Spain. Ali ndi antifungal, antibacterial, anti-yotupa, ndi zina zopatsa thanzi.

  • Mulimonse momwe zakonzekereredwera zimataya zakudya zina zikaphikidwa.
  • Muli flavonoids, glutathione, selenium mankhwala, vitamini E, ndi vitamini C.
  • Posankha anyezi, yang'anani zomwe zilibe zilema kapena zosinthika, zolimba, zouma, zokhala ndi mapepala.

ubwino

Zili ndi phytochemicals - mankhwala omwe zomera zimapanga kuti amenyane ndi mabakiteriya owopsa, mavairasi, ndi bowa. Ma phytochemicals awa amapereka mapindu azaumoyo akadyedwa ndipo amapereka zinthu zotsatirazi:Xin-Xin Zhao, et al., 2021)

  • Anti-kunenepa
  • antioxidants
  • Antidiabetic
  • Anti-yotupa
  • Antimicrobial
  • Chithandizo
  • Kuteteza mtima, kugaya chakudya, kupuma, kubereka, ndi minyewa.
  • Dzitetezeni ku matenda a chiwindi.
  • Thandizani chitetezo chokwanira.

Mitundu ndi Zosiyanasiyana

Iwo ndi a Mtundu wa Allium zomwe zimaphatikizapo zomera monga adyo, leeks, ndi chives. (Oregon State University. 2022)

  • Amasiyana mokoma ndipo amatha kukhala okoma, okoma, komanso owawasa.
  • Mitundu yosiyanasiyana yophatikiza ndi ulimi imathandizira kuti anyezi azikoma.
  • Pali mitundu yambiri ya anyezi.
  • Zodziwika kwambiri komanso zopezeka kwambiri ndi zofiira, zoyera, zachikasu, ndi Chisipanishi.
  • Mitundu ina ndi cipollini, ngale, ndi Vidalia.

Yaiwisi kapena Yophika

Iwo ndi opindulitsa kaya yaiwisi kapena yophika, kuphika iwo amachepetsa chiwerengero cha mankhwala thiosulfinate - mankhwala omwe amapereka antimicrobial, antifungal, ndi antibiotic properties.

  • Kafukufuku akuwonetsa kuti anyezi omwe amaphwanyidwa asanaphike amakhalabe ndi thanzi labwino. (Holly L. Nicastro, et al., 2015)
  • Anyezi owiritsa ndi okazinga asonyezedwa kuti amayambitsa kutaya kwakukulu pamtengo wopatsa thanzi.
  • Njira zina zokonzekera zomwe zimachepetsa ubwino wathanzi ndi monga sautéing, steaming, ndi microwaving.
  • Kuphika anyezi kumasonyezedwa kuonjezera milingo ya flavonoid.
  • Kudya anyezi wouma, wothira ufa kungathenso kukhala ndi thanzi labwino ku zakudya, makamaka ngati ufawo waumitsidwa. (Damini Kothari, et al., 2020)

Zoona za Zakudya Zabwino

Anyezi amatha kuthandizira kuti mukhale ndi thanzi labwino. Ma flavonoids, glutathione, selenium mankhwala, vitamini E, ndi vitamini C, amathandizira ku antioxidant katundu wa masamba. (Holly L. Nicastro, et al., 2015) Zambiri zazakudya za anyezi mmodzi wapakati: (US Department of Agriculture. ND)

  • Ma calories onse: 44
  • Mafuta onse: 0 magalamu
  • Cholesterol: 0 milligrams
  • Zakudya: 10 magalamu
  • Zakudya zamafuta: 2 g
  • Mashuga onse: 5 magalamu
  • Mapuloteni: 1 magalamu
  • Kashiamu: 2 milligrams
  • Sodium: 4 milligrams
  • Chitsulo: 1 milligrams
  • Vitamini D: 0 micrograms

Posankha

Anyezi amatha kukhala ndi zotsalira za mankhwala, zitsulo zolemera, kuipitsidwa ndi tizilombo tating'onoting'ono, komanso kudzikundikira kwa nitrate. Kudziwa kumene anyezi amachokera kungathandize kuonetsetsa kuti panalibe kugwiritsa ntchito mankhwala ophera tizilombo molakwika kapena kuti dothi lomwe anakuliramo silinapangidwe ndi zitsulo zolemera. Ngati kuli kotheka, gulani ku malo olemekezeka omwe ali ndi njira zaulimi zowonekera, monga misika ya alimi. (Xin-Xin Zhao, et al., 2021)

  • Anyezi omwe amapezeka m'malo omwe sanabadwe bwino amakhala ndi chiopsezo chokulitsa mabakiteriya owopsa.
  • Kuti mupewe kuipitsidwa kwa Escherichia. coli kapena E. coli, salmonella, ndi nkhungu, ndizotetezeka kwambiri kugula anyezi onse ndikudula kunyumba m'malo mogula anyezi odulidwa kale. (Xin-Xin Zhao, et al., 2021)
  • Sankhani zomwe zimawoneka zolimba, zomwe zili ndi mikwingwirima yaying'ono kapena madontho otayika, komanso zokhala ndi khungu louma.
  • Pewani zomwe zikuwonetsa umboni wa nkhungu, monga mawanga oyera kapena akuda pamtunda kapena mkati mwa zigawo, ndi omwe ali ndi mphukira zobiriwira, zomwe zikutanthauza kuti anyezi amadyabe koma sakhalitsa.

Zakudya za Hypertension

Zothandizira

Zhao, XX, Lin, FJ, Li, H., Li, HB, Wu, DT, Geng, F., Ma, W., Wang, Y., Miao, BH, & Gan, RY (2021). Zotsogola Zaposachedwa mu Zosakaniza Zachilengedwe, Ntchito Zaumoyo, ndi Zokhudza Chitetezo pa Anyezi (Allium cepa L.). Malire muzakudya, 8, 669805. doi.org/10.3389/fnut.2021.669805

Yunivesite ya Oregon State. Mitundu ya anyezi ndi mitundu.

Nicastro, HL, Ross, SA, & Milner, JA (2015). Garlic ndi anyezi: kupewa khansa katundu. Kafukufuku wopewa khansa (Philadelphia, Pa.), 8 (3), 181-189. doi.org/10.1158/1940-6207.CAPR-14-0172

Kothari, D., Lee, WD, & Kim, SK (2020). Allium Flavonols: Ubwino wa Thanzi, Zolinga za Molecular, ndi Bioavailability. Antioxidants (Basel, Switzerland), 9(9), 888. doi.org/10.3390/antiox9090888

US Department of Agriculture. Anyezi.