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Anyezi ndi gawo losapeŵeka la maphikidwe ophika aku India. Malinga ndi ofufuzawo, anyezi oyera amakhala athanzi kwambiri ndi vitamini-c, flavonoids, ndi phytonutrients. Flavonoids, omwe amapezeka mu anyezi amachepetsa chiopsezo cha matenda ena monga Parkinson's, stroke, ndi matenda amtima.
Zina kupatula izi, anyezi amakhalanso ndi fiber, folic acid, antioxidants, ndi anti-bakiteriya [1] . Mwa masamba ena a Allium, anyezi amakhala athanzi. Kudya anyezi woyera ndikwabwino kwa thanzi mumitundu iwiri yaiwisi komanso yophika.
Zimanenedwa kuti kulima anyezi kunalipo kuyambira 5000 BC. Ngakhale madotolo azaka za zana la 16 adapereka anyezi ku matenda ambiri monga kusabereka kwa amayi. Kafukufuku akuwonetsanso kuti anyezi ali ndi mphamvu yothetsera shuga m'magazi [ziwiri] . Kupatula zopereka zamankhwala, anyezi oyera ndiwokoma ndipo amagwiritsidwa ntchito pazophikira zambiri padziko lonse lapansi.
Pali mitundu itatu ya anyezi, yofiira, yoyera, komanso yachikasu. Apa, tikambirana zaumoyo wathanzi loyera.
1. Amayang'anira Magazi A shuga
Zamkatimu monga chromium ndi sulfa mu anyezi oyera zimathandiza kuchepetsa shuga m'magazi ndikuchepetsa shuga. Kafukufuku wasonyeza kuti kumwa mosadukizadukiza anyezi oyera kumapindulitsa anthu omwe ali ndi matenda ashuga kapena prediabetes [3] . Kuphatikiza apo, mankhwala ena omwe amapezeka mu anyezi, monga quercetin ndi mankhwala a sulfure, amakhala ndi zotsatira za antidiabetic.
2. Ali ndi malo olimbana ndi khansa
Allium masamba, monga anyezi oyera ali ndi mankhwala a sulfure ndi flavonoid antioxidants omwe atsimikiziridwa kuti ali ndi zida zolimbana ndi khansa [4] . Anyezi amakhalanso ndi fisetin ndi quercetin, flavonoid antioxidants yomwe ingalepheretse kukula kwa chotupa.
3. Atha Kukweza Thanzi
Anyezi oyera ndi gwero labwino kwambiri la fiber komanso ma prebiotic omwe angakuthandizeni kukulitsa thanzi lanu m'matumbo [5] . Anyezi ali olemera kwambiri mu prebiotic inulin ndi fructooligosaccharides, ndipo mukamagwiritsa ntchito pafupipafupi, zitha kuthandiza kukulitsa kuchuluka kwa mabakiteriya ochezeka m'matumbo mwanu.
4. Limbikitsani Thanzi Labwino
Chimodzi mwamaubwino athanzi loyera ndikuti imathandizira kukula kwa mafupa mwa azimayi achikulire. Amanenanso kuti kudya anyezi woyera kungathandize kuchepetsa kupsinjika kwa okosijeni, kuwonjezera mphamvu ya antioxidant, ndikuchepetsa kuchepa kwa mafupa, komwe kumathandizanso kupewa kufooka kwa mafupa komanso kukulitsa kuchuluka kwa mafupa [6] .
5. Limbikitsani Thanzi La Mtima
Anyezi oyera amakhala ndi ma antioxidants ndi mankhwala omwe amalimbana ndi kutupa, amachepetsa ma triglycerides ndikuchepetsa cholesterol, zomwe zonse zimathandizira kukonza thanzi la mtima wanu [7] . Momwemonso, zotsutsana ndi zotupa za anyezi oyera zitha kuthandiza kuchepetsa kuthamanga kwa magazi komanso kuteteza kumatenda am'magazi [8] .
6. Ali ndi Malo ochepetsa Magazi
Ubwino wa anyezi oyera umaphatikizapo kupatulira magazi. Ili ndi othandizira monga flavonoids ndi sulfa zomwe zimathandiza kupatulira magazi [9] . Ochepetsa magazi kapena ochepetsa magazi amathandizira magazi kuyenda bwino kudzera mumitsempha ndi mitsempha yanu.
7. Ali ndi Katundu Wotsutsa-Kutupa
Kuchuluka kwa sulfure mu anyezi ndi njira yoletsa-yotupa [12] . Komanso, anyezi oyera amakhala ndi selenium yambiri, yomwe imalimbikitsa chitetezo chamthupi ndikuthandizira kuchepetsa kutupa.
8. Limbikitsani Kuteteza Matenda
Monga tanenera kale, kupezeka kwa selenium mu anyezi oyera kumapangitsa masambawa kukhala othandiza pakuwongolera chitetezo chanu chamthupi [13] . Selenium itha kutengapo gawo pakuwongolera tizilombo toyambitsa matenda.
9. Limbikitsani Kugona Kwabwino
Kafukufuku wina akuwonetsa kuti anyezi oyera amatha kuthandizira kukulitsa kugona kwanu chifukwa cha L-tryptophan, mtundu wa amino acid womwe umagwira ngati chilengedwe. Zimathandizanso kuchepetsa kupsinjika komwe kumathandizanso kugona mokwanira [14] .
10. Zimasintha Thanzi La Tsitsi
Msuzi wa anyezi woyera ndi njira yodziwika bwino yothetsera mavuto atsitsi [khumi ndi zisanu] . Madziwo amapindulitsanso kubwezeretsa tsitsi ndikuthandizira kupewa kuzimiririka komanso kumeta tsitsi msanga.
Kuphatikiza apo, anyezi oyera amakhalanso ndi izi:
- Amapereka mpumulo kuzizira
- Sinthani khungu kuti likhale labwino komanso kupewa matenda okhudzana ndi khungu
- Itha kuthandizira kusabereka
- Zitha kuchepetsa nkhawa
Anyezi Oyera VS Anyezi Ofiira: Kodi Pali Zosiyana Ziti Ndi Zofanana?
Zakudya zabwino Zakudya zoyera za anyezi oyera ndi anyezi ofiyira ndizofanana. Zonsezi zimakhala ndi ulusi wofanana komanso zakudya zina monga flavonoids, Vitamini C, calcium, phosphorous ndi potaziyamu.
Ntchito zophikira : Anyezi ofiira komanso oyera amagwiritsidwanso ntchito pophika ndipo amadyanso aiwisi. Anyezi ofiira amapezeka kwambiri kumayiko aku South East Asia monga India, Pakistan ndi Bangladesh. Anyezi oyera amagwiritsidwa ntchito kwambiri mu zakudya zaku Mexico.
Kukoma : Anyezi wofiira amakhala ndi zokoma zambiri poyerekeza ndi anyezi oyera.
Pamapeto Pomaliza…
Anyezi oyera amakhala ndi zotsutsana ndi bakiteriya ndipo amalimbikitsa kugaya chakudya, komwe kumatha kukweza magwiridwe antchito amthupi, pakati pamaubwino ena angapo azaumoyo. Kuphatikiza pa izi, anyezi oyera amakhala ndi kukoma pang'ono kuposa anyezi wofiira, kuwapangitsa kukhala kosavuta kuwonjezera m'ma mbale.
