Ubwino 9 wamadzi a leek paumoyo

Mwachiwonekere, timakonda timadziti ta zipatso, ndipo ndizosangalatsa kuti nthawi zambiri timamwa madzi aapulo, madzi amphesa kapena madzi alalanje.

Nthawi zina timamwa madzi a masamba, ndipo ifenso timakonda, monga madzi a karoti kapena madzi a phwetekere.

Kumbali ina, ndizochepa kwambiri kuti timadya zinthu ngati madzi a leek. Komabe chakumwachi chili ndi malonjezo osayembekezereka.

Kapangidwe ka leek

Zambiri sur la chomera Allium Porrum

Leek ndi masamba, chomera chosatha cha herbaceous chomwe dzina lake lachilatini ndi Allium porrum. Masamba awa ndi gawo la banja la Liliaceae, motero amawaika m'gulu lomwelo monga anyezi, adyo, shallot, peeling, chives, and Chinese anyezi (1).

Liliaceae ndi udzu wowonda, wamtali, wokhala ndi zaka ziwiri, wokhala ndi tsinde lalitali lozungulira lopangidwa ndi masamba opindika.

Mbali yodyedwa ya mbewuyo imapangidwanso ndi mtolo wa masamba omwe nthawi zina amatchedwa ma twists.

M'mbiri, mayina ambiri asayansi akhala akugwiritsidwa ntchito ngati leeks, koma tsopano onse agawidwa m'magulu a Allium porrum (2).

Dzina lakuti "leek" linapangidwa kuchokera ku liwu la Anglo-Saxon "leac".

The yogwira zinthu za leek

Leek ili ndi (3):

• Mavitamini (A, C, K ...)
• mchere (potaziyamu, calcium, chitsulo, phosphorous, sulfure, magnesium).
• Mafuta ofunikira, mawonekedwe ake omwe amatha kuzindikirika,
• Mapuloteni a sulfure,
• Ascorbic asidi
• Nicotinic acid,
• Kuchokera ku thiamine,
• Kuchokera ku riboflavine,
• Ma Carotenes
• Ma antioxidants ambiri monga thiosulfonates
• polyphenols, kuphatikizapo flavonoid kaempferol

Kuwerenga: Ubwino kabichi madzi

Ngakhale kuti saphunzira bwino kusiyana ndi masamba ena a allium (makamaka adyo ndi anyezi), leeks ali ndi mankhwala ambiri a sulfure omwe ali ofanana kapena ofanana ndi mankhwala a sulfure m'masamba ena omwe amaphunzira bwino. 

Kuchuluka kwa sulfure komwe kumapezeka mu leeks kumatha kukhala ndi gawo lofunikira pothandizira machitidwe a antioxidant ndi detox mthupi lathu komanso kupanga minofu yolumikizana.

Ngakhale kuti leeks ali ndi thiosulfonate yochepa kwambiri kuposa adyo, amakhalabe ndi magulu ambiri a antioxidants monga diallyl disulfide, diallyl trisulfide, ndi allyl propyl disulfide.

Mankhwalawa amasanduka allicin ndi enzymatic reaction pamene phesi la leek likuphwanyidwa, kudula, ndi zina zotero. Chiwerengero chonsecho choyezera antioxidant kukana kwa 100 magalamu a leek ndi 490 TE (Trolox zofanana).

Ma Leeks ndi otsika kwambiri mu zopatsa mphamvu. 100 magalamu atsopano amanyamula 61 calories. Kuphatikiza apo, zimayambira zazitali zimapereka ulusi wabwino wosungunuka komanso wosasungunuka.

Ubwino wa leeks kwa anthu

Gwero labwino la mavitamini osiyanasiyana

Ma Leeks ndi gwero labwino kwambiri la mavitamini omwe ndi ofunikira kuti akhale ndi thanzi labwino.

Masamba awo alidi ndi mavitamini angapo ofunikira monga pyridoxine, folic acid, niacin, riboflavin ndi thiamine moyenerera.

Kupatsidwa folic acid ndikofunikira pakupanga kwa DNA komanso kugawanika kwa maselo. Miyezo yawo yokwanira m'zakudya pa nthawi yapakati ingathandize kupewa kuwonongeka kwa neural chubu mwa ana obadwa kumene.

Kuphatikiza apo, leeks ndi amodzi mwa magwero abwino kwambiri a vitamini A ndi ma antioxidants ena, phenolic flavonoids monga carotenes, xanthine, ndi lutein.

Amakhalanso gwero la mavitamini ena ofunikira monga vitamini C, vitamini K, ndi vitamini E (5).

Vitamini C imathandiza thupi la munthu kukhala lolimba motsutsana ndi tizilombo toyambitsa matenda komanso kuthetsa ma radicals aulere owopsa omwe amayambitsa kutupa.

Komanso, tsinde la leek lili ndi mchere wochepa monga potaziyamu, chitsulo, calcium, magnesium, manganese, zinki, ndi selenium.

Kuwerenga: Ubwino wa madzi a atitchoku 

Katundu wotsutsa khansa

Madzi a leek ndi magwero abwino a allyl sulfides omwe awonetsedwa kuti amachepetsa chiopsezo chokhala ndi khansa zina, makamaka khansa ya m'mimba, khansa ya prostate, ndi khansa ya m'matumbo.

Amateteza matenda a mtima

Kafukufuku wambiri wasonyeza kuti mamembala a banja la Allium, kuphatikizapo ma leeks, ali ndi mphamvu yochepetsera kuthamanga kwa magazi ndipo angathandize kupewa matenda a mtima monga arteriosclerosis, sitiroko, ndi kulephera kwa mtima.

Leek adawonetsedwa mu kafukufukuyu (6) kuti athandizire kuteteza ndikuwongolera magwiridwe antchito a chiwindi.

Kulimbana ndi matenda

Madzi a leek amagwiranso ntchito ngati mankhwala ophera tizilombo toyambitsa matenda, omwe amathandiza thupi kulimbana ndi matenda. Mutha kuthira madzi pang'ono a leek (kuchotsa) pabala kuti mupewe matenda.

Imalimbitsa thanzi la m'mimba

Leek ndi chimodzi mwazakudya zochepa zomwe zimakhala ndi prebiotics, mtundu wa mabakiteriya abwino omwe amafunikira kuti mayamwidwe abwino a zakudya.

Madzi a leek amachotsa zinyalala zoyipa m'thupi, kumapangitsa kuti pakhale vuto la peristaltic ndikuthandizira kutulutsa kwamadzi am'mimba, motero kumathandizira kagayidwe kachakudya.

Zowerenga: Ubwino wa madzi a udzu winawake

Kusunga cholesterol yabwino

Kumwa leeks nthawi zonse kumalumikizidwa ndi kutsitsa cholesterol yoyipa (LDL) komanso kuchuluka kwa cholesterol yabwino (HDL).

Zabwino kwa amayi apakati

Madzi a leek ndi ofunika kwa amayi apakati chifukwa ali ndi folic acid yambiri.

Kugwiritsa ntchito folate pa nthawi ya mimba, kafukufuku amasonyeza, amachepetsa chiopsezo cha neural tube defects.

Amalimbitsa mafupa

Leeks ndi gwero lambiri la calcium ndi magnesium. Calcium pamodzi ndi magnesium ndizofunikira kuti mafupa athanzi.

Amathandizira kusintha vitamini D kukhala mawonekedwe ake okhazikika m'thupi ndipo motero amalimbitsa mafupa.

Kupewa kuchepa kwa magazi m'thupi

Chifukwa cha chitsulo, leeks amathanso kuteteza mitundu yosiyanasiyana ya kuchepa kwa magazi m'thupi, makamaka kuchepa kwa iron.

Lilinso ndi vitamini C wochuluka, yemwe angathandize kuti mayamwidwe achitsulo azitha bwino m'thupi.

Kuwerenga: Ubwino wa madzi a wheatgrass

Maphikidwe a madzi a leek

Kuonda madzi

Mudzafunika (7):

• 6 mapesi a leek
• ½ lita imodzi ya madzi amchere
• ½ chala cha ginger
• Msuzi wa cube 1 wothira mafuta kuti mumve kukoma

Kukonzekera

• Sambani leeks ndi ginger bwino
• Chotsani mizu yawo ku leeks (ngati kuli kofunikira) ndi kuwadula mu zidutswa
• Wiritsani madzi
• Onjezerani zidutswa za leek ndi msuzi
• Ikani zonse mu blender kapena blender

Mtengo wa zakudya

Madzi a leek awa adzakuthandizani kuchepetsa thupi. Inde, leek ndi ndiwo zamasamba zabwino kwambiri, chifukwa zotsatira zake zochotsa poizoni ndizothandiza kwambiri kwa omwe akufuna kuchepetsa thupi.

Pachifukwa ichi, Chinsinsi cha madzi a leek kapena msuzi ndi ophweka. Madzi amenewanso ayenera kumwedwa ngati chimfine, chimfine ndi zilonda zapakhosi. Imwani kuti ikhale yofunda kuti mupeze zotsatira zabwino.

Karoti leek smoothie

Muyenera:

• Kaloti 2
• 1 chikho akanadulidwa leeks
• ½ chikho cha parsley
• 1 chikho cha madzi amchere
• 4 ice cubes (mochuluka kapena mochepera malinga ndi zokonda zanu)

Kukonzekera

Sambani zosakaniza zanu (kaloti, leeks, parsley) ndikuziyika mu blender. Komanso onjezerani madzi ndi ayezi cubes. Mukhoza kuwonjezera madzi ochepa kapena pang'ono kutengera kugwirizana komwe mukufuna.

Mtengo wa zakudya

Madzi amenewa amapangidwa ndi beta carotene, yomwe ndi yabwino m'maso komanso m'magazi. Parsley imakhalanso yoyeretsa kwambiri pamagulu onse a thupi lanu. Iwo makamaka amakhala chiwindi, impso, magazi dongosolo ndi kwamikodzo thirakiti.

Zakudya zonsezi kuphatikiza ndi leek zimapangitsa madzi anu a leek kukhala olemera mokwanira kukhala ndi thanzi labwino.

Zizindikiro ndi contraindications pa kumwa leek

Leeks nthawi zambiri amadyedwa ndi aliyense mu maphikidwe ambiri ndi mbale za tsiku ndi tsiku; ndipo anthu ochepa adadandaula ndi zotsatira zovulaza za leek.

Chifukwa chake ndinu omasuka kudya kuchuluka kwake, monga chilichonse chamtundu wa nyemba muzakudya zanu.

Kwa iwo omwe amamwa madzi a leek molingana ndi maphikidwe enaake pazifukwa monga kuchepetsa thupi kapena mtundu wina wamankhwala okhazikika, ndibwino kuti mutchule dokotala nthawi zonse.

N'chimodzimodzinso kudya masamba awa ana ndi amayi apakati.

Kwa anthu omwe ayamba kale kusagwirizana ndi anyezi kapena adyo, zingakhalenso zotetezeka kuyang'ana ziwengo za leeks, poganizira kuti masambawa ndi amtundu umodzi.

Ndikoyeneranso kuzindikira kuti madzi a leek amatha kulowetsedwa ndi masamba ena omwe ali othandiza kwambiri komanso a m'banja lomwelo monga gawo la chithandizo chamankhwala.

Anyezi ndi adyo, kwenikweni, amagwiritsidwa ntchito kwambiri pazifukwa izi. Komabe, kudya adyo ndi anyezi kumabweretsa zovuta zambiri, makamaka zokhudzana ndi fungo lamphamvu kwambiri lomwe amapereka, komanso kukoma kwawo kodziwika bwino komwe sikumagwirizana ndi zomwe aliyense amakonda. .

Kutsiliza

Kupatula pa ubwino wake pa thanzi, leek ndi masamba okoma, ngakhale mu mawonekedwe a madzi.

Mutha kupanga maphikidwe osiyanasiyana amadzimadzi nokha. Sakanizani gawo lake lobiriwira ndi zipatso, makamaka maapulo, kaloti, mandimu kapena ginger.

Mukhozanso kupanga madzi a mandimu ndi shuga kapena masamba ena.

Ngati muli ndi maphikidwe a madzi a leek, osayiwala kugawana nawo ndi gulu la Bonheur et Santé.