Maubwino Abwino A Zaumoyo Wa Alfalfa - Mfumukazi Yofalitsa

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Asayansi amatchedwa Medicago sativa, nyemba zitsamba zimapindulitsa thanzi lanu m'njira zosiyanasiyana. Nyemba yomwe imadziwikanso kuti lucerne, ndi imodzi mwazitsamba zopindulitsa kwambiri. Kusefukira kwa mchere, mavitamini ndi mapuloteni azitsamba kumapangitsa kukhala kopambana poyerekeza ndi zitsamba zina ndi zophukira. Ngakhale nyemba zamtundu wa nyemba, zimawerengedwanso ngati zitsamba ^[1] .

Zitsamba zimagwiritsidwa ntchito kwambiri ngati mankhwala, ndipo zakhala zikugwiritsidwa ntchito ngati mankhwala achi China kuyambira zaka zambiri. Mbeu, komanso masamba owuma a zitsamba, amagwiritsidwa ntchito ngati zowonjezera. Masamba ouma a nyemba angathandize kuchepetsa mafuta m'thupi, kusintha thanzi lanu la kagayidwe kachakudya, komanso kuthandizira kuthetsa zizindikilo zakutha. Zotsatira za antioxidant zomwe zimapezeka mkati mwa masamba ndizothandiza kuthana ndi zotupa komanso zovuta zomwe zimadza chifukwa cha makutidwe ndi okosijeni ^[ziwiri] .

Komabe, gawo lomwe limagwiritsidwa ntchito kwambiri ndi nyembazo ndi mbewu zomwe zidamera kapena nyemba za nyemba. Thanzi lambiri lomwe limalandiridwa ndi kalori wochepa, nyemba zopatsa thanzi zimatha kuchita zodabwitsa ku thanzi lanu. Kuchokera pakulimbikitsa kuchepa thupi mpaka kupititsa patsogolo kugaya chakudya, nyemba za nyemba ndi gwero labwino la mtundu wa estrogen yozomera ^[3] zomwe zimathandizira kukonza thanzi la amayi ndikuwongolera zizindikilo zakusamba.

Pemphani kuti mudziwe mwatsatanetsatane za maubwino ndi zakudya zomwe zili ndi zitsamba za legume, kuti muzitha kuziphatikiza pazakudya zanu.

Kufunika Kwazakudya Za Alfalfa

Magalamu 100 a zitsamba ali ndi makilogalamu 23 a mphamvu. Ali ndi mafuta 0,7 magalamu, 0,076 mamiligalamu thiamine, 0,02 mamiligalamu riboflavin, 0,481 mamiligalamu niacin, 0,563 mamiligalamu pantothenic acid, 0,034 mamiligalamu vitamini B6, 0,96 mamiligalamu achitsulo, 0,088 mamiligalamu manganese, ndi 0,92 mamiligalamu zinki.

Zakudya zina zomwe zimapezeka m'mitsamba ya nyemba ndi ^[4]

• 2.1 magalamu chakudya
• 1.9 magalamu a fiber
• 4 magalamu mapuloteni
• Mafilimu 36
• 8.2 mamiligalamu vitamini C
• Mavitamini 30.5 a vitamini K
• Makilogalamu 32 a calcium
• 27 milligrams magnesium
• 70 mamiligalamu phosphorous
• Potaziyamu 79 milligrams
• 6 mamiligalamu sodium

Ubwino Wathanzi la Alfalfa

Kuchokera pakuthana ndi mavuto a impso kukhumudwitsa m'mimba, zophukira za nyemba zimathandiza kwambiri paumoyo wanu. Zakudya zonunkhira mwachilengedwe zimapindulitsa thupi lanu, ndipo nyemba zamtundu wina zimasiyanitsidwa ndi kusefukira kwamadzi zomwe zimapindulitsa.

1. Kuteteza khansa

Kuphatikiza nyemba mu chakudya cha tsiku ndi tsiku kumathandiza kwambiri pazifukwa zosiyanasiyana. Ndipo chimodzi mwazifukwa zazikulu ndikutha kwake kupewa khansa. Zipatso za Alfalfa zimakhala ndi amino acid wotchedwa canavanine, yemwe amati ali ndi zida zopewera khansa. Canavanine imathandizanso pakumanga khansa, omwe amapezeka pamatumbo ^[5] . Momwemonso, zimamera modzaza ndi phytoestrogens ndi ma antioxidants omwe amaletsa kukula kwa maselo a khansa ndikukhazikika kwama mahomoni.

2. Zothandizira kuchepetsa thupi

Kuchuluka kochepa kwambiri kwama calories omwe amapezeka mu nyemba zamtunduwu, komanso zomwe zili ndi fiber zimakupangitsani kukhala okwanira. Izi zithandizanso pochepetsa kuchepa kwachakudya, chomwe ndi chomwe chimayambitsa kunenepa kwambiri. Mavitamini omwe amaphukira pakadali pano amathandizira kulimbitsa thupi, lomwe limakulitsa mphamvu zamagetsi ndi mphamvu zamagetsi, potero zimathandizira kuwotcha mafuta owonjezera ^[6] .

3. Pewani UTI

Mitundu ya diuretic ya nyemba imamera poteteza kuyambika kwa matenda amkodzo. Zipatsozo zimatha kuthamangitsa mabakiteriya omwe amayambitsa matenda mumkodzo kapena chikhodzodzo. Pokhala diuretic yachilengedwe, zimamera zimakulitsa mkodzo, potero zimachotsa mabakiteriya omwe amayambitsa UTI ^[7] .

4. Amathana ndi zofooka zosamba

Zipatso za Alfalfa zimakhala ndi ma phytoestrogens ambiri, mahomoni omwe amathandizira kuthana ndi zovuta zomwe zimakhudzana ndi kusintha kwa thupi. Mitundu itatu ya phytoestrogens - coumestrol, genistein, ndi biocanine imapezeka mu nyemba za nyemba ^[8] . Momwemonso, mchere womwe umapezeka mu nyemba ungathandizire kuuma kwa nyini, kutentha, kutentha kwa estrogen, thukuta usiku, postmenopausal osteoporosis.

5. Imaletsa matenda ashuga

Mitengo yochuluka yomwe ili mu nyemba zamatabwa imawapangitsa kukhala gawo losapeweka la chakudya cha tsiku ndi tsiku mwa anthu omwe akuyesera kuti asatenge matenda a shuga. Zomwe zili ndi fiber zimathandizira kuti insulin ndi shuga zizikhala mthupi lathu, potero zimathandizira kukwera kosagwirizana komanso kutsika kwa magazi m'magazi ^[9] . Kugwiritsa ntchito ziphukazo pafupipafupi komanso moyang'anira kumathandizanso kuchepetsa chiopsezo cha matenda amadzimadzi okhudzana ndi matenda ashuga.

6. Kumalimbikitsa chitetezo chokwanira

Kumwa zipatso zamtundu wa alfalfa pafupipafupi kumathandizira kukonza chitetezo chamthupi. Mafinya monga L-canavanine ndi chlorophyll omwe amapezeka m'mitsamba amathandizira kukulitsa kulimbana ndi matenda m'thupi lanu. Momwemonso, katundu wa antioxidant wa zimamera amapindulanso ndikadziteteza. Vitamini C imathandizira kupanga maselo oyera, potero amateteza thupi lanu ku zotupa zilizonse kapena matenda amtundu uliwonse ^[10] .

7. Zimasintha chimbudzi

Wokhala ndi michere yambiri, kudya zipatso za nyemba nthawi zonse ndizothandiza kwambiri pakugaya chakudya. Zimalimbikitsa kuyamwa kwanu ndikuchepetsa matumbo. Zomera zimatha kuchepetsa zizindikiritso zam'mimba, kudzimbidwa, komanso kupsinjika m'mimba. Amanenanso kuti ali ndi kuthekera kochepetsa chiopsezo cha khansa yoyipa ^{[khumi ndi chimodzi]} .

8. Amayang'anira magazi ambiri

Zipatso za Alfalfa zimakhala ndi vitamini K wambiri, womwe ndi vitamini wodwalitsa magazi. Kugwiritsa ntchito mphukira nthawi zonse kumatha kuthana ndi mavuto monga kutuluka magazi m'mphuno kapena magazi achiberekero. Kumwa tiyi wa nyemba ndi imodzi mwanjira zothandiza kuti muchepetse magazi ochulukirapo, chifukwa amathandizira kuumitsa magazi anu. Katunduyu amathandizanso kufulumizitsa kuchira ^[12] .

9. Zimapewa rheumatism

Mphukira ya legume imagwiritsidwa ntchito kwambiri poteteza matenda ake. Ndi mankhwala ake odana ndi zotupa, nyemba zamtunduwu zimathandizira kutontholetsa zowawa zomwe zimakhudza mafupa anu amitsempha, mitsempha, mafupa, ndi minofu. ^[13] .

10. Amasamalira asidi Reflux & kutentha pa chifuwa

Mofanana ndi zakudya zamchere, nyemba za nyemba zimathandiza kuchepetsa pH m'mimba mwanu. Pakakhala kusowa kwa chimbudzi, m'mimba mwanu mumatulutsa asidi wochulukirapo - zomwe zimadzetsa asidi Reflux ndi kutentha pa chifuwa ^[14] . Kugwiritsa ntchito zipatso za nyemba kumachepetsa kuchuluka kwa acidity ndikusungabe pH.

11. Zimateteza thanzi la mtima

Kumwa zipatso za nyemba pafupipafupi kumatha kukhala ndi thanzi lamtima. Kuchuluka kwa ma antioxidants mu nyemba amateteza mtima wanu ku matenda monga arteriosclerosis. Komanso, pokhala magazi owonda mwachilengedwe, amalimbitsa mphamvu ya m'mitsempha yamagazi - kulimbikitsanso mtima wanu ^{[khumi ndi zisanu]} .

12. Amachepetsa mafuta m'thupi

Kafukufuku wosiyanasiyana akusonyeza kuti nyemba za nyemba zimathandiza kwambiri kuchepetsa mafuta m'thupi. Nthakayi imachepetsa milingo ya cholesterol ya LDL, potero imateteza mitsempha yanu ndi mitsempha yamagazi kuti isapangidwe ^[16] . Izi zimapangitsa kuchepetsa ngozi ya atherosclerosis, matenda amtima, sitiroko, etc.

13. Zimasintha kagayidwe kake

Mavitamini B okwanira mu zipatso za nyemba amathandiza kwambiri pakulimbikitsa zochita zanu zamagetsi. Zipatsozo zimaonetsetsa kuti kupangika kwa mahomoni, mphamvu zamagetsi ndi magwiridwe antchito amthupi zimachitika bwino ^[17] .

14.Amalimbitsa khungu

Msuziwo umagwira ntchito yoyeretsa komanso kupewa khungu louma, potero amathandizira kukhalabe ndi khungu labwino. Mankhwala a chlorophyll omwe ali mu nyemba amatulutsa poizoni pakhungu lanu, ndikusiya mwatsopano ndikukhalanso ndi mphamvu. Momwemonso, vitamini A m'maphukira amathandizira kukonza khungu lanu kuchokera mkati ^[18] .

15. Zimasintha kukula kwa tsitsi

Kukhala wolemera mu mapuloteni, michere ndi mavitamini, nyemba zamtunduwu mosakayikira zimapindulitsa tsitsi lanu. Zimathandiza kupewa ndi kuchepetsa tsitsi kugwa. Kugwiritsa ntchito zipatso za nyemba kumatha kulimbitsa tsitsi lanu kuchokera kumizu, kukonza thanzi lanu lakumutu ^[19] .

Maphikidwe Abwino a Alfalfa

1. Quinoa saladi ndi tomato, nkhaka ndi nyemba zimamera

Zosakaniza ^{[makumi awiri]}

• 1 & frac12 makapu quinoa, kutsukidwa ndikutsanulidwa
• 3 cloves adyo, minced
• Supuni 1 mafuta
• 2 & frac12 makapu masamba msuzi
• 1 heirloom phwetekere, akanadulidwa
• 1 nkhaka, sliced
• Mafuta awiri a nyemba amamera, adang'ambika
• 5 scallion, odulidwa
• & mandimu, frac12
• Supuni 1 supuni ya vinyo wofiira

Mayendedwe

• Kutenthetsa azitona mumphika, pamoto wapakati.
• Onjezani adyo ndi quinoa ndikuphika kwa mphindi 2-3.
• Onetsetsani nthawi zina mpaka mutayika pang'ono.
• Onjezani msuziwo ndipo mubweretse kuwira.
• Kenako, tsekani ndi chivindikiro ndikuyimira kwa mphindi 15-20 mpaka kuphika.
• Mu mbale, phatikiza tomato, nkhaka, scallions, nyemba za nyemba ndi quinoa.
• Thirani madzi a mandimu ndi vinyo wosasa vinyo wosasa pa quinoa.
• Sakanizani bwino ndikutumikira.

2. Mazira opukutidwa ndi mapeyala ndi nyemba za nyemba

Zosakaniza

• Mazira 4
• & supuni ya frac12 ghee
• 1 avocado, yodulidwa
• 1 chikho cha nyemba chimamera

Mayendedwe

• Mu poto wowonjezera, onjezerani ghee pamoto wapakatikati.
• Thirani mazira ndikutsanulira poto, ndikuyambitsa mpaka kuphika.
• Mu mbale, ikani nyemba, nyemba ndi dzira.
• Sangalalani ndi chakudya chopepuka, chopepuka.

Kusamalitsa

• Amayi oyembekezera amayenera kupewa nyemba chifukwa zimatha kubweretsa chiberekero kapena kuyerekezera ^{[makumi awiri ndi mphambu imodzi]} .
• Anthu omwe amagwiritsa ntchito oonda magazi sayenera kumwa nyemba chifukwa cha vitamini K wambiri.
• Alfalfa imatha kubweretsa zovuta zoyipa kwa anthu omwe ali ndimatenda amthupi. Katemera wothandizira zitsamba amatha kuyambiranso zovuta.
• Anthu omwe ali ndi chitetezo cha mthupi choyenera sayenera kudya nyemba chifukwa cha mwayi wa zitsamba zodetsedwa ndi mabakiteriya.
• Amayi omwe ali ndi khansa ya m'mawere ayenera kupewa nyemba chifukwa cha mawonekedwe ake oestrogenic ^[22] .
• Alfalfa amatha kuchita ndi mankhwala ashuga, zomwe zimapangitsa kuti magazi azikhala ndi shuga wotsika kwambiri omwe angapangitse kuti munthu akhale wopepuka, wokomoka, komanso wosokonezeka nzeru.

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2. [ziwiri]Wang, J. C., & Kinsella, J. E. (1976). Kugwira ntchito kwa mapuloteni amtundu: Mapuloteni a tsamba la Alfalfa. Zolemba pa Science Science, 41 (2), 286-292.
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11. [khumi ndi chimodzi]Gergely, V., Montes-Bayón, M., Fodor, P., & Sanz-Medel, A. (2006). Mitundu ya Selenium yomwe imatulutsa timadzi tomwe timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi tam'magazi. Zolemba pazakudya zaulimi ndi chakudya, 54 (13), 4524-4530.
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20. [makumi awiri]Yummly. (2018, 19 Feb). Maphikidwe a Alfalfa. https://www.yummly.com/recipes?q=alfalfa&taste-pref-appended=true
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