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Itswele yinxalenye engenakuphepheka yeendlela zokupheka zaseIndiya. Ngokwabaphandi, amatswele amhlophe asempilweni kakhulu ane-vitamin-c, flavonoids, kunye ne-phytonutrients. I-Flavonoids, ekhoyo kwi-anyanisi iya kunciphisa umngcipheko wezifo ezifana ne-Parkinson, isifo, kunye nezifo zentliziyo.
Ngaphandle kwale, itswele ikwanayo nefayibha, i-folic acid, ii-antioxidants, kunye ne-anti-bacterial agents [1] . Phakathi kweminye imifuno yeAllium, amatswele asempilweni. Ukufakwa kwetswele elimhlophe kulungele impilo kuzo zombini iifom eziluhlaza kunye neziphekiweyo.
Kuyatshiwo ukuba ukulinywa kwetswele kwalapho ukusukela ngonyaka ka 5000 BC. Nditsho noogqirha benkulungwane ye-16th bemisela amatswele kwizifo ezininzi njengokuchuma kwabasetyhini. Izifundo zikwabonisa ukuba itswele linamandla okulinganisa amanqanaba eswekile yegazi [Mbini] . Ngaphandle kwegalelo lezamayeza, amatswele amhlophe nawo amnandi kwaye asetyenziselwa izinto ezininzi zokupheka kwihlabathi liphela.
Zintathu iindidi zamatswele, bomvu, mhlophe, tyheli. Apha, siza kuxoxa ngezibonelelo zezempilo ze-anyanisi emhlophe.
1. Ulawula amanqanaba eswekile yegazi
Iziqulatho ezinje nge-chromium nesalfure kwi-anyanisi emhlophe zinceda ukulawula iswekile yegazi kunye neswekile esezantsi yegazi. Izifundo zibonise ukuba ukusetyenziswa rhoqo kunye nokulawulwa kwamatswele amhlophe kuluncedo kubantu abanesifo seswekile okanye i-prediabetes [3] . Ukongeza, izinto ezithile ezifumaneka kwi-anyanisi, ezinje ngequercetin kunye nesulfure compounds, zineziphumo ezichasene nesifo seswekile.
2. UneePropati zokulwa uMhlaza
Imifuno ye-Allium, enje ngee-anyanisi ezimhlophe zinemixube yesalfure kunye ne-flavonoid antioxidants ezingqineke zineempawu zokulwa nomhlaza. [4] . I-anyanisi iqulethe i-fisetin kunye ne-quercetin, i-flavonoid antioxidants enokuthintela ukukhula kwe-tumor.
3. Ngamana unokuphucula impilo yokuGaya ukutya
I-anyanisi emhlophe ngumthombo otyebileyo wefayibha kunye nee-prebiotic ezinokukunceda ukuphucula impilo yakho yamathumbu [5] . I-anyanisi ityebile ngokukodwa kwi-prebiotic inulin kunye ne-fructooligosaccharides, kunye nokusetyenziswa rhoqo, kunokunceda ukwandisa inani leebacteria ezinobuhlobo emathunjini akho.
4. Ngamana angakhulisa impilo yamathambo
Enye yeenzuzo zezempilo ze-anyanisi emhlophe kukuba iphucula ukuxinana kwethambo kubafazi abadala. Kukwacacisiwe ukuba ukutya itswele emhlophe kunokunceda ukunciphisa uxinzelelo lwe-oxidative, kunyuse amanqanaba e-antioxidant, kunye nokunciphisa ukulahleka kwethambo, okunokuthi kuncede kuthintele i-osteoporosis kunye nokunyusa ithambo [6] .
5. Ngamana angayiphucula impilo yentliziyo
I-anyanisi emhlophe iqulethe ii-antioxidants kunye nemixube elwa nokudumba, ukunciphisa i-triglycerides kunye nokunciphisa amanqanaba e-cholesterol, zonke ezisebenzayo ekuphuculeni impilo yentliziyo yakho [7] . Kwangokunjalo, iipropathi ezichasene nokudumba kwamatswele amhlophe zinokunceda ukunciphisa uxinzelelo lwegazi kunye nokukhusela kumahlwili egazi [8] .
6. UneePropati zokucoca igazi
Izibonelelo ze-anyanisi emhlophe zibandakanya ukucuthwa kwegazi. Ineearhente ezinje nge-flavonoids nesalfure enceda ekunciphiseni kwegazi [9] . Abacoci begazi okanye iiarhente zokucoca igazi zinceda ukuhamba kwegazi ngokutyibilikayo ngemithambo kunye nemithambo.
7. IneePropati ezichasene nokuvuvukala
Inani eliphezulu le-sulphur kwi-anyanisi yindlela efanelekileyo yokulwa nokudumba [12] . I-anyanisi emhlophe ityebile nge-selenium, ekhuthaza ukusebenza komzimba kunye nokunceda ukunciphisa ukudumba.
8. Ngamana Unokuphucula Ukhuseleko
Njengoko bekutshiwo ngaphambili, ubukho be-selenium kwi-anyanisi emhlophe benza ukuba le mifuno ibe yeyisebenzayo ekulawuleni amanqanaba akho omzimba [13] . I-Selenium inokudlala indima kulawulo lweentsholongwane kunye nezinto eziyingozi.
9. Ngamana unokuphucula umgangatho wokulala
Olunye uphononongo lubonisa ukuba amatswele amhlophe anokukunceda ukuphucula umgangatho wakho wokulala ngenxa yobukho be-L-tryptophan, uhlobo lwe-amino acid esebenza njengesiyobisi sendalo. Kuyanceda ekunciphiseni amanqanaba oxinzelelo anceda nokulala kamnandi [14] .
10. Iphucula impilo yeenwele
Ijusi yetswele emhlophe sisixhobo esaziwayo ekhaya sokulahleka kweenwele [Shumi elinantlanu] . Ijusi iluncedo ekubuyiseleni ukukhanya kweenwele kunye nokunceda ukuthintela inkwethu kunye nokungwevu kwangaphambi kweenwele zakho.
Ukongeza, amatswele amhlophe nawo anezibonelelo zezempilo zilandelayo:
- Inika isiqabu kwingqele
- Ukuphucula umgangatho wolusu kunye nokuthintela usulelo olunxulumene nolusu
- Ngamana unokunceda ukungachumi
- Inganciphisa uxinzelelo
I-anyanisi emhlophe VS i-anyanisi ebomvu: Yintoni umahluko kunye nokufana?
Isondlo Iphrofayili yesondlo yee-anyanisi emhlophe kunye ne-anyanisi ebomvu ziphantse zifane. Zombini ziqulathe phantse inani elifanayo lefayibha kunye nezinye izondlo ezifana ne-flavonoids, i-Vitamin C, i-calcium, i-phosphorus kunye ne-potassium.
Ukusetyenziswa kwesiqhelo : Amatswele abomvu ngokunjalo namhlophe asetyenziswa kakhulu ekuphekeni kwaye atyiwa ekrwada nawo. I-anyanisi ebomvu isisitovu kumazwe akumazantsi mpuma e Asia njenge India, Pakistan kunye ne Bangladesh. I-anyanisi emhlophe iya isetyenziswa ngakumbi kwi cuisine yaseMexico.
Incasa : I-anyanisi ebomvu inenambitheka ye-astringent xa ithelekiswa namatswele amhlophe.
Kwinqaku lokugqibela…
I-anyanisi emhlophe ineempawu zokulwa neebhaktiriya kwaye ikhuthaza impilo yokwetyisa, enokuphucula ukusebenza komzimba, phakathi kwezinye izibonelelo zempilo. Ukongeza koku, amatswele amhlophe anencasa emnandi kunee-anyanisi ezibomvu, ezenza ukuba kube lula ukongeza kwiitya.
