Ama-anyanisi: Amaqiniso okudla

Amakholomu Anyanisi Nezidingo Zempilo Yabo

Amalungu omndeni we-lily, u-anyanisi ayimifino enomusa kakhulu, enamakha, non-starchy asetshenziswa cishe kuwo wonke amasiko njengemifino noma ukunambitheka. Ngokusho kweNational Onion Association, u-anyanisi yiwona wesithathu yemifino esanda kusetshenziswa kakhulu e-United States futhi iyatholakala unyaka wonke.

U-anyanisi ububanzi obusuka kumamitha angaphansi kweyintshi ububanzi kuya ngaphezu kwamasentimitha angu-4.5, futhi ama-bulbhu angaba ophuzi, abomvu noma abamhlophe ngombala.

Kunezinhlobo eziningi ze anyanisi ezingasetshenziswa ekuphekeni. Yize kungase kungabi yiyokukhetha kwakho kokuqala, amanye angadliwa futhi aluhlaza.

Izinhlobo ezivela eSpanishi, i-Vidalia, ephuzi, emhlophe, e-red anyanisi, i-cippolini, ne-pearl, futhi kunezinhlobo ezinjengama-scallions, shallots, nama-leeks. Ukunambitheka kwabo kuhlanganisa futhi-kungaba mnene, kumnandi, noma kuyiphunga.

Anyanisi aphansi kakhulu kilojoule ne-carbohydrate, okuyinto ibhonasi ngoba u-anyanisi omncane uhamba ngendlela ende.

Enye ingxenye ephakathi ye-anyanisi eluhlaza iqukethe ama-calories angu-6 kanye no-1.3 amagremu we-carbohydrate, okwenza kube ikhalori ephansi kakhulu kanye nokukhetha okukhethwa kukho kokudla kwama-carbohydrate.

Njengekuphi ukudla, isabelo sithinta ikhalori nokuqukethwe kwe-carbohydrate. Isibonelo, uma udla ingxenye enkulu ye anyanisi, ake sithi 1/2 indebe eluhlaza, usazosebenzisa amakholori amancane kakhulu, cishe ama-calories angu-21 kanye nama-gramu angu-5 we-carbohydrate. Lokhu kwenza u-anyanisi isithako esikhulu sokusebenzisa ukupheka, ungeze ukunambitheka nevolumu ekudleni.

Izinzuzo zezempilo ze-anyanisi

Anyanisi aqukethe i- vitamin C futhi ungumthombo omuhle kakhulu we-chromium. I-Vitamin C ibalulekile ekusungulweni kweselula, kuhlanganise nokuphulukiswa kwesilonda. Kubalulekile ekukhuliseni umkhuhlane futhi kunendawo yokuguga. I-Chromium ibalulekile futhi idlala indima ekusebenzeni kwe-insulin. I-insulini yi-hormone esiza ukulawula ushukela wegazi ngokuvumela umzimba ukuthi usebenzise i-glucose yamandla nokugcina.

Ama-anyanisi nawo aphezulu e- quercetin , i-flavonoid enezindawo zokulwa ne-antioxidant. Ukucwaninga kwezilwane kanye nokucwaninga ngokusebenzisa amasiko esitokisi bathole ukuthi i-quercetin ingasiza ekuvikeleni eminye imikhakha ngokubulala amangqamuzana omdlavuza. Ngokuphawulekayo, lezi zinhlobo zezifundo zingasikisela imiphumela emihle engasiza, kodwa azihlinzeki ubufakazi bokuthi imiphumela enjalo ingafinyelelwa kubantu. Izifundo zokuqala ziphakamisa nokuthi i-quercetin ingasiza ekunciphiseni ingozi yesifo senhliziyo.

Ucwaningo oluthile luye lwabona ukuthi ukusetshenziswa kwamanisi kungasiza ekunciphiseni izifo ezithile, njengezilonda zesisu ngokusakaza ama-radicals mahhala nokuvimbela ukukhula kwamagciwane ezinesilonda, uHeliobacter pylori. Kodwa-ke, inganekwane yokubeka anyanisi ekamelweni ukuvimbela amakhaza noma umkhuhlane akulona iqiniso.

Imibuzo Ejwayelekile Nge-anyanisi

Kungani ukunquma anyanisi kungenza ngikhale?

Ama-anyanisi angamcasula amehlo ngenxa ye-sulfuric acid, ekhishwa futhi ekhishwe ngesikhathi senqubo yokusika. Uma usika anyanisi uphula amaseli, ukhulula okuqukethwe kwawo. Ama-enzyme agcinwe ukuxubana okuhlukile nama-sulfenic acids ukukhiqiza i-propanethiol S-oxide, isakhi sulfure esigijimela phezulu phezulu emehlweni akho, okwenza ukuba bashise futhi bephule. Ukuze unciphise ukucasuka, zama ukugqoka izigqoko noma ukugcoba u-anyanisi ngaphambi kokucucuza.

Ingabe ukudla anyanisi kuzongenza ngiphunga?

Ama-anyanisi aqukethe ama-sulfurous compounds angangena emfudlaneni wegazi lapho engenwa futhi engakwazi ukuphunyuka emaphoyiseni ethu lapho ethuthumela. Ngakho-ke, abanye abantu bangase "baphuze njengo-anyanisi" ngemva kokuwadla.

Anyanisi ngezinye izikhathi angenza umoya wakho uphuze futhi, ikakhulukazi anyanisi eluhlaza. Ukuphefumula u-anyanisi, zama ukudla iphasley.

Mangakhi amakhilogremu anama-anyanisi amasongo?

Iphrofayili yokudla okunamaphesheni we-anyanisi azohluka ngokususelwa kwindandatho ye-anyanisi kanye nenani elisebenziwe. Ukuze unikeze isisekelo sokuqala, ukukhonta okuncane okuyi-e-anyanisi yokudla okusheshayo kuhlanganisa: ama-khalori angu-320, ama-gram angu-16, ama-gramu angu-41 we-carbohydrate, i-840 mg ye-sodium, nama-3 amagremu weprotheni.

Ukuthatha nokugcina u-anyanisi

Khetha anyanisi angenayo ukusikeka, iziphazamiso, noma izinkinga. Uma uthengi u-anyanisi ohlutshiwe, khetha abangenalo ungqimba olungaphandle olungabonakali ukuthi luphelelwe amanzi. Uma uthenga okusha, u-anyanisi obunqunyiwe, qinisekisa ukuyisebenzisa ngaphambi kokuphela kwesikhathi.

Anyanisi ingagcinwa isikhathi esithile uma igcinwe ezimweni ezifanele. Gcina u-anyanisi olomile endaweni epholile, eyomile, ebomnyama enezinto eziningi zokuhamba emoyeni. Ungawagcini epulasitiki, ngoba ukungabi nomoya wokuphuza umoya kuzonciphisa impilo yabo yokugcina.

I-anyanisi e-refrigerate egcwele kuphela uma uzama ukunweba impilo yeshalofu yezinhlobo ze-anyanisi ezinomsoco noma ezinomsoco. Beka endaweni ephansi yokumisa umswakama ngoba kufanele igcinwe eyomile.

Uma unquma u-anyanisi wakho futhi ungacabangi ukuwasebenzisa wonke, uwagcine esitsheni esisindile kuze kube yizinsuku eziyisikhombisa. Ama-anyanisi oku-pre-cut kufanele agcinwe efriji futhi asetshenziswe ngaphambi kosuku lokuphelelwa yisikhathi.

Ukudla okunjengama-scallions nama-leek kufanele kugcinwe esiqandisini.

Izindlela Ezempilo Zokulungiselela U-anyanisi

Kunezindlela eziningi kakhulu zokusebenzisa anyanisi. Sebenzisa u-anyanisi ukuze uthole ukunambitheka kwe-sauce, isobho, isilili noma isobho. Ama-sandwich, ama-wraps, noma ama-burgers aphezulu, ane-anyanisi ka-anyanisi noma ahlanganise ama-anyanisi aluhlaza, agwetshiwe noma aqoshiwe bese uwafaka kuma-saladi akho, ama-side, noma amaqanda.

Hlela ukugwema ukufisa ama-anyanisi akho noma ukugcoba amasongo anyanisi, ukuvuthwa u-anyanisi, njll njengoba lezi zinhlobo zokudla ziphakeme ngama-calories, ama-sodium, namafutha angenampilo.

Ukupheka Nge-anyanisi

Pheka ezinye anyanisi njengokwengeza ekudleni kwakho noma uzidle eziluhlaza. Zizame ukudla kwasekuseni, kwasemini, ukudla okudliwayo noma isidlo sakusihlwa.

• I-Green Bean Casserole Ne-onion Topping
• Indlela Yokwenza "Izithelo E-anyanisi" Etholile "Ethosiwe"
• Sebenzisa i-anyanisi njenge-Low-Cal Burger Topper
• I-Flavorful Cincinnati Chili
• I-Crockpot Ropa Vieja (Inyosi, i-Pepper ne-anyanisi)

> Imithombo:

> Galeone C, Pelucchi C, Levi F, Negri E, Franceschi S, Talamini R, Giacosa A, La Vecchia C. I-anyanisi kanye nokusetshenziswa kwegalikhi nomdlavuza womuntu. I-Am J Clin Nutr. 2006; Nov; 84 (5): 1027-32.

> I-American Cancer Society. Quercetin.

> I-National Onion Association. Indlela Yokukhetha, Ukusika, Ukulungiselela, Nokugcina U-anyanisi.