Ubwino Wosangalatsa Waumoyo Wa 7 Wa Shallots, Nutrition Ndi Maphikidwe a Vegan

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Mutha kuzidziwa ngati 'anyezi aang'ono'. Shallots, asayansi amatchedwa Allium cepa var. aggregatum amawerengedwa kuti ndi anyezi osiyanasiyana, makamaka chifukwa cha mawonekedwe ndi mtundu womwewo, Allium cepa. Shallots ndi ofanana ndi adyo ndipo amasiyana mitundu kuchokera ku bulauni wagolide mpaka kufiira.

Popeza akhala akulimidwa kwa zaka masauzande ambiri, ma shotots amatchulidwa m'mabuku ndi mbiri zakale zachi Greek. Kusinthasintha kwamasamba kumapangitsa kuti kukhale kotchuka, kumatha kuwonjezeredwa m'masaladi kapena kupangidwa kukhala zipatso.

Kununkhira kwapadera kwa ma shallots kumakondedwa padziko lonse lapansi ndipo amagwiritsidwa ntchito kwambiri ku zakudya zaku France ndi South Asia. Komabe, sizinthu zamasamba zokha zomwe zimapangitsa kuti azisangalala. Wodzaza ndi michere yambiri, msuwani wa anyezi wodabwitsayu atha kuthandizira kufulumira kwa chakudya, kuchepetsa matenda ashuga, kupititsa patsogolo magazi ^{[1] [ziwiri]} .

Chidwi? Werengani kuti mudziwe zabwino zaumoyo zomwe zimakhala ndi shallots ndi njira zomwe mungaphatikizire pazakudya zanu zatsiku ndi tsiku.

Mtengo Wabwino Wa Shallots

100 g ya shallots ili ndi makilogalamu 72 a mphamvu. Zakudya zotsalazo zatchulidwa pansipa ^[3] :

• 16.8 g chakudya
• 3.2 g wathunthu wazakudya
• 7.87 g shuga
• 79.8 g madzi
• 2.5 g mapuloteni
• 37 mg wa calcium
• 1.2 mg chitsulo
• 21 mg wa magnesium
• 60 mg phosphorous
• 334 mg potaziyamu
• 12 mg wa sodium

Ubwino Wathanzi La Shallots

1. Kupititsa patsogolo kayendedwe ka magazi

Olemera ndi chitsulo, mkuwa, ndi potaziyamu, kudya ma shallots kumatha kuthandiza kuyambitsa kupanga maselo ofiira. Izi zimathandizanso kuti magazi aziyenda bwino, azinyamula mpweya wambiri kupita nawo kumadera ofunikira m'thupi, kukulitsa mphamvu zamagetsi komanso kusintha kusintha kwa maselo ^[4] .

2. Sungani cholesterol

Shallots imakhala ndi kompositi yotchedwa allicin, yomwe imatha kuthandizira kuchepetsa kuchuluka kwama cholesterol mthupi lanu. Mankhwalawa amapanga enzyme yotchedwa reductase (yopangidwa m'chiwindi) yomwe imatha kuthandizira kuwongolera cholesterol ^[5] .

3. Kusintha thanzi la mtima

Monga tafotokozera pamwambapa, shallots ali ndi allicin ndipo potero amathandizira pakuwongolera kuchuluka kwama cholesterol mthupi lanu. Katunduyu amathandizira kukulitsa thanzi la mtima wanu chifukwa kuchuluka kwama cholesterol mthupi kungathandize kupewa kuyambika kwa matenda a atherosclerosis, matenda amtima, kupwetekedwa mtima, ndi sitiroko ^[5] .

4. Kuchepetsa kuthamanga kwa magazi

Wolemera potaziyamu ndi allicin, kuphatikiza kwa awiriwa kumachita ngati vasodilator, kulimbikitsa kutulutsidwa kwa nitric oxide m'thupi - kumakhudza kwambiri kuthamanga kwa magazi. Potaziyamu imathandiza kumasula makoma amitsempha yamagazi ndikulimbikitsa kuthamanga kwa magazi kwaulere ^[6] .

5. Chepetsani matenda a shuga

Allium ndi allyl disulfide, mankhwala awiri a phytochemical omwe amapezeka mu shallots ali ndi zida zotsutsana ndi matenda ashuga. Izi zimathandizira kuwongolera ndikuwongolera kuchuluka kwa shuga wamagazi mthupi.

6. Kupititsa patsogolo ntchito kwa ubongo

Gamma-aminobutyric acid yomwe ilipo mu shallots ndichofunikira kwambiri pa neurotransmitter yomwe imakhudza kwambiri kupumula kwaubongo wanu. Komanso, mchere ndi mavitamini osiyanasiyana omwe amapezeka mu shallots, kuphatikiza pyridoxine amalimbikitsanso ntchito yomweyo, kukhazika mtima pansi komanso kukupatsani mpumulo kupsinjika ^[7] .

7. Sungani kuchuluka kwa mafupa

Shallots ali ndi calcium yochuluka, yomwe imawapangitsa kukhala opindulitsa pakungosamalira komanso kukulitsa kuchuluka kwa mafupa anu. Kugwiritsa ntchito shallots pafupipafupi kumatha kukhala kwabwino kwa thanzi lanu la mafupa ^[8] .

13 Maubwino A Zaumoyo A anyezi Oyera

Kupatula izi, ma shallots ndiabwino makamaka pakukula kwa tsitsi komanso khungu lanu.

Maphikidwe Oyenera

1. Nyemba zobiriwira ndi ma caramelized shallots ndi amondi

Zosakaniza ^[9]

• Nyemba zatsopano zobiriwira 10-12
• 1 babu ya shallot, yosenda komanso yopota pang'ono
• Supuni 1 mafuta a kokonati
• Supuni 1 supuni ya apulo cider viniga
• mchere wamchere, kulawa
• tsabola watsopano, kulawa
• Supuni 3 zodulidwa mwatsopano parsley
• Supuni 2 zofufumitsa magawo a almond

Mayendedwe

• Thirani skillet wamkulu wowuma pamoto wapakati, onjezerani magawo a amondi ndikuphika mpaka kutsukidwa.
• Mu poto wina, onjezerani mafuta a kokonati ndi kutentha pamoto mpaka utasungunuka.
• Onjezerani mu magawo a shallot, kuchepetsa kutentha ndi kuphika shallots mpaka caramelizedwe, oyambitsa kawirikawiri.
• Wiritsani nyemba zobiriwira poto la madzi kwa mphindi 3-4.
• Kukhetsa ndi kusamutsa nyemba ku chiwaya ndi shallots.
• Onjezani mu parsley wodulidwa ndi viniga wa apulo cider.
• Nyengo ndi mchere wamchere ndi tsabola.
• Kutenthetsa kwa mphindi 3-4.
• Pamwamba ndi maamondi ophika ndikutumikira.

2. Msuzi wa msuzi wa karoti wokhala ndi crispy shallots ndi kirimu wa kokonati

Zosakaniza

• 2 tbsp mafuta avocado
• 1 sing'anga anyezi, odulidwa
• 3 cloves adyo, minced
• 3 tbsp ginger, minced kapena finely diced
• 4 kaloti, osenda ndi odulidwa
• 4 makapu masamba msuzi
• 1 bay tsamba
• 1 tsp sinamoni
• 1 tsp mchere

Mayendedwe

• Thirani mafuta pamsana-kutentha kwakukulu mumphika waukulu.
• Onjezani anyezi ndikuphika kwa mphindi 1-2.
• Onjezani ginger ndi adyo mumphika ndikuyambitsa.
• Ikani kaloti odulidwa mumphika ndikuphika kwa mphindi 10, kwinaku mukuyambitsa.
• Onjezani msuzi, bay tsamba, sinamoni ndi mchere mumphika.
• Bweretsani ku chithupsa, ndikuphimba ndikusintha kutentha ndikuphika kwa mphindi 20-30.
• Chotsani kutentha ndikuchotsani tsamba la bay.
• Sakanizani msuzi mpaka utatsuka komanso wosalala.
• Kutenthetsa mafuta a avocado mumphika pa kutentha kwapakatikati ndikuwonjezera ma shallots.
• Ikani ma shallots kwa mphindi 1-2, ndikuyambitsa pafupipafupi.
• Ma shallots atakhala agolide mtundu chotsani ndikuwonjezera ku msuzi.

Zotsatira zoyipa za Shallots

• Anthu omwe ali ndi vuto lotaya magazi ayenera kupewa ma shallots chifukwa amatha kuchepetsa magazi kugunda, potero amachulukitsa chiopsezo chotaya magazi ^[10] .
• Chifukwa chokhoza kutsitsa shuga m'magazi, kumwa mowa limodzi ndi mankhwala ashuga kumatha kuchepetsa kuchuluka kwa shuga.

1. [1]Bongiorno, P. B., Fratellone, P. M., & LoGiudice, P. (2008). Ubwino wathanzi wa adyo (Allium sativum): ndemanga yowunikira. Zolemba Pazowonjezera ndi Zowonjezera Mankhwala, 5 (1).
2. [ziwiri]Griffiths, G., Trueman, L., Wonse, T., Thomas, B., & Smith, B. (2002). Anyezi-phindu lapadziko lonse lapansi ku thanzi. Kafukufuku wa Phytotherapy, 16 (7), 603-615.
3. [3]Rahal, A., Mahima, A. K., Verma, A. K., Kumar, A., Tiwari, R., Kapoor, S., ... & Dhama, K. (2014). Phytonutrients ndi nutraceuticals m'masamba ndi mapindu ake azamankhwala komanso athanzi kwa anthu ndi nyama anzawo: Kubwereza. J. Zachilengedwe. Sayansi, 14 (1), 1-19.
4. [4]Pezani nkhaniyi pa intaneti Keusgen, M. (2002). 15 Zaumoyo ndi Alliums. Sayansi ya Allium: kupita patsogolo kwaposachedwa, 357.
5. [5]Blekkenhorst, L., Sim, M., Bondonno, C., Bondonno, N., Ward, N., Prince, R., ... & Hodgson, J. (2018). Mapindu amtima wathanzi amitundu yamasamba: kuwunikira kolemba. Zakudya zopatsa thanzi, 10 (5), 595.
6. [6]Khanthapok, P., & Sukrong, S. (2019). Ubwino Wotsutsa-Kukalamba ndi Thanzi kuchokera ku Chakudya cha ku Thai: Zotsatira Zotetezera Zamakina Opanga Zinthu Paziphunzitso Zaulere Zaukalamba. Zolemba pa Zaumoyo Wazakudya ndi Sayansi Yachilengedwe, 12 (1), 88-117.
7. [7]Xiaoying, W., Han, Z., & Yu, W. (2017). Glycyrrhiza glabra (Licorice): ethnobotany ndi maubwino azaumoyo. Mu Mphamvu Zolimbikitsidwa Zolimbitsa Ntchito za Anthu ndi Ntchito (pp. 231-250). Nkhani Zaphunziro.
8. [8]Calica, G. B., & Dulay, M. M. N. (2018). KUWERENGA KWA ZINTHU ZOFUNIKA KWAMBIRI NDI KUTHA KWA MAFUFU KU ILOCOS, PHILIPPINES. ASIAN JOURNAL OF POSTHARVEST NDI MECHANIZATION, 1 (1), 81.
9. [9]Bryan. L. (2015, Novembala 14). Maphikidwe a Shallot [Blog positi]. Kuchokera ku https://downshiftology.com/recipes/carrot-ginger-soup-crispy-shallots/
10. [10]Kim, J., Woo, S., Uyeh, D. D., Kim, Y., Hong, D., & Ha, Y. (2019, Julayi). Kusanthula kwa Mphamvu ya Garlic ya Kukula kwa Makina Odulira. Mu Msonkhano Wapadziko Lonse wa 2019 ASABE (tsamba 1). American Society of Akatswiri a Zaulimi ndi Tizilombo.

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