La anyanisi Ingenye yaleyo mifino ethobekile ehlala isekhishini futhi, ngaphandle kokubanga umsindo omkhulu, ingasetshenziswa ku-sofrito, isobho eliduduzayo, isaladi elisha, noma Isosi elenza umehluko omkhuluNgemuva kwalelo phunga elinamandla elisenza sikhale ngezinye izikhathi, kukhona ukudla okugcwele amavithamini, amaminerali nezinhlanganisela zezitshalo ezithakazelisa kakhulu empilweni.
Ngale kwedumela layo lokusenza sidabuke, u-anyanisi uyiqiniso umcebo wokudla okunomsoco kanye ne-gastronomicInikeza ama-antioxidants afana ne-quercetin, i-prebiotic fiber ukondla amathumbu, ama-sulfur compounds anemiphumela elwa namagciwane kanye ne-anti-inflammatory, kanye nenani elihle lama-micronutrients asekela inhliziyo, amathambo, namasosha omzimba. Ngaphezu kwalokho, zikhona izinhlobo eziningi zika-anyanisi nezindlela ezahlukene zokuziphekafuthi ngayinye yazo iguqula ukunambitheka kwayo, ukuthungwa kanye, ngokwengxenye, izici zayo.
Inani lokudla okunomsoco kanye nokwakheka kuka-anyanisi
U-anyanisi uwukudla Aphansi kakhulu ngama-calories kodwa anomsoco-aminyene, ilungele ukufaka nsuku zonke ekudleni okunomsoco ngaphandle kokukhathazeka kakhulu ngamandla eliwanikezayo.
Kuwo wonke amagremu ayi-100 ka-anyanisi omusha sithola cishe 38-44 kcal, 1,2 g amaprotheni, 0,25 g wamafutha, 8-9 g wama-carbohydrate kanye no-1,6 g wefiberLezi zinombolo sezivele zisinikeza umkhondo: ayihlinzeki ngamafutha, inamaprotheni emifino, i-carbohydrate ethile kanye nenani elincane le-fiber.
Mayelana namavithamini, u-anyanisi ugqamile ngokuqukethwe kwawo uvithamini C, amavithamini B (ikakhulukazi B6 kanye ne-folate) kanye namanani amancane amavithamini A no-EI-Vitamin C inomthelela ekusebenzeni kahle kwamasosha omzimba, ekwakhekeni kwe-collagen nokuvikela emonakalweni we-oxidative, kuyilapho i-B6 ne-folic acid iyisihluthulelo samandla we-metabolism kanye nesistimu yezinzwa.
Mayelana namaminerali, u-anyanisi uhlinzeka ngenhlanganisela ethakazelisayo i-calcium, i-potassium, i-phosphorus, i-magnesium, i-manganese kanye neminonjana yensimbi, ithusi, i-iodine, i-zinc nezinye izakhi zokulandelelaI-calcium ne-phosphorus zidlala indima ekugcineni amathambo namazinyo aqinile, i-potassium isiza ukulawula umfutho wegazi, kanti i-manganese namanye amaminerali abandakanyeka ezinqubweni ze-antioxidant kanye ne-metabolic.
Enye yamandla ayo ubukhona be izakhi zesulfure eziguquguqukayo nezinto eziphilayo ezifana ne-quercetin, i-alliin, i-glucoquinine, i-anthocyanins (ku-anyanisi obomvu), i-saponins ne-fructooligosaccharidesLezi zingxenye, nakuba zinganikezi ama-calories, zinesibopho sezinzuzo eziningi zika-anyanisi enhliziyweni, amasosha omzimba, ushukela egazini, namathumbu.
Izinhlanganisela ezikhethekile ku-anyanisi nokuthi kungani zisenza sikhale
Uma kukhona into eyodwa wonke umuntu ayihlanganisa no-anyanisi, yilokho Lapho silisika, izinyembezi zigeleza emehlweni ethu.Lokhu kungenxa yokuthi, lapho amaseli abo ephukile, ayadedela ama-essence esibabule aguquguqukayo ezisabela ngokwakha amanani amancane ezinto ezicasulayo; enye yalezi zinhlanganisela ishintsha ngokushesha ibe i-sulfuric acid lapho ithinta ifilimu yeso enamanzi, ibangele ukudabuka.
Phakathi kwalezi zinhlanganisela, into eyodwa eguquguqukayo evelele ebizwa ngokuthi allylngezakhiwo ama-bactericides nama-fungicidesLezi zinhlobo zamamolekyuli esulfure ngokwengxenye zichaza ukuthi kungani u-anyanisi waziwa njengekhambi lendabuko lezifo zokuphefumula ezincane kanye nezifo ezithile.
Ngaphezu kwalokho, u-anyanisi aqukethe i-glucoquinine, edume ngokuthi “tshala i-insulin"ngokukwazi kwayo ukusiza amazinga kashukela aphansiNakuba ingangeni esikhundleni sokwelashwa nganoma iyiphi indlela, ukuba khona kwayo kwenza u-anyanisi athakazelise ikakhulukazi ekudleni kwabantu abanesifo sikashukela noma abangakwazi ukumelana ne-insulin.
Omunye umndeni obalulekile I-antioxidant flavonoids efana ne-quercetin, i-fisetin, i-lutein, ne-zeaxanthinU-anyanisi onsomi uqukethe nama-anthocyanins, ombala, okuthi, ngaphezu kokunikeza lowo mbala onsomi, osiza ukulwa nengcindezi ye-oxidative futhi angase avikele ezifweni zenhliziyo nemithambo yegazi nezinye izinhlobo zomdlavuza.
Ekugcineni, u-anyanisi ucebile Imicu ye-prebiotic efana ne-inulin ne-fructooligosaccharides, uhlobo lwama-carbohydrate umzimba wethu ongawugayisi, kodwa ondla amagciwane anenzuzo emathunjini, okuthuthukisa i-microbiota enempilo.
Izinzuzo eziyinhloko zezempilo zika-anyanisi
Isamba sezakhi zawo kanye nezinhlanganisela ze-bioactive kunikeza u-anyanisi iqoqo elihle izinzuzo ezisekelwa isayensi nolwazi lwendabukoAke sizibheke ngokuningiliziwe okwengeziwe.
1. Umngane wenhliziyo nokujikeleza kwegazi
Ngenxa yokuqukethwe kwayo ku- ama-antioxidants, i-quercetin, i-saponins ne-sulfur compoundsU-anyanisi ungaba nomthelela ekunakekeleni uhlelo lwenhliziyo nemithambo yegazi kusuka kuma-engeli amaningana.
Ngakolunye uhlangothi, kuyasiza uku yehlisa i-LDL ("bad") cholesterol kanye ne-triglyceridesLokhu kuthuthukisa ukumuncwa kwamathumbu aphansi kanye nokuqedwa okukhulu ngendle. Lokhu kuyasiza ukunciphisa ingozi ye-atherosclerosis, isifo senhliziyo nezinye izinkinga zenhliziyo.
Ngakolunye uhlangothi, i-anti-inflammatory kanye ne-vasodilatory compounds inomthelela ukuphumula kwemithambo yegazi kanye nokwenza ngcono ukujikeleza kwegaziI-Quercetin, ngemithamo eyanele, ibonise amandla okwenza umfutho wegazi ophansi kubantu abanomfutho wegazi ophakeme omaphakathi noma omaphakathi.
Ngaphezu kwalokho, u-anyanisi ungasiza ukuvimbela ukwakheka kwamahlule egaziLokhu futhi kunomthelela ekuvikeleni inhliziyo nesimiso sokujikeleza kwegazi. Konke lokhu kuhambisana kahle nezincomo zokufaka njalo u-anyanisi ekudleni njengengxenye yendlela yokuphila enempilo. indlela yokudla ye-cardioprotective.
2. Umphumela we-Antioxidant kanye ne-anti-inflammatory
U-anyanisi uqukethe okungaphezu kwalokho Izinhlobo ezingama-25 zama-antioxidants e-flavonoid, ikakhulukazi kugxilwe ezingqimbeni ezingaphandle ze-bulb. Lezi zinhlanganisela zisiza uku nciphisa ama-radicals mahhala futhi unciphise umonakalo owenziwe nge-oxidative, okuthi ngokuhamba kwesikhathi, uhlotshaniswe nezifo ezingapheli ezifana nomdlavuza, isifo sikashukela, izifo zenhliziyo kanye nokuncipha kwengqondo.
I-Las ama-anthocyanins avela ku-anyanisi obomvu kukhonjisiwe, ezifundweni zabantu, ukuthi zihlobene a ingozi ephansi yesifo senhliziyo nezinhlobo ezithile zomdlavuzaZisiza futhi ukuvikela isikhumba emonakalweni we-oxidative osheshisa ukuguga ngaphambi kwesikhathi.
I-Quercetin namanye ama-flavonoid ku-anyanisi ayasebenza a umphumela onamandla wokulwa nokuvuvukalangokushintsha indlela umzimba osabela ngayo futhi usize ukunciphisa izimpawu zokuvuvukala kwesistimu. Lo mphumela ubalulekile ezifweni ezivuthayo ezingapheli, ukuphazamiseka kwe-metabolic, nempilo ye-vascular.
3. Ukuvikelwa ezinhlotsheni ezithile zomdlavuza
Imifino yohlobo lwe-Allium, njengo-anyanisi, u-garlic, noma amaliki, ihlotshaniswe ne aphansi amathuba okuba nomdlavuzaikakhulukazi yesimiso sokugaya ukudla nezitho ezifana nezindlala ezikhiqiza amaqanda noma amaphaphu.
Izinhlanganisela ezinjengalezi ezilandelayo zikhonjwe ku-anyanisi: Cebionin A, equkethe isulfure futhi okuthi, ezifundweni zaselabhorethri, ibonise ikhono lokunciphisa ukukhula kwesimila kanye nokusabalala kwamangqamuzana omdlavuza isibeletho kanye nephaphu.
Ngaphezu kwalokhu, i-quercetin ne-fisetinama-flavonoid anamandla okwenza vimbela ukukhula kwesimila, dala i-apoptosis (ukufa kwamaseli ahleliwe), futhi unciphise ukucindezeleka okwenziwe nge-oxidative ethanda ukuguqulwa kwezakhi zofuzo.
Kuyafaneleka ukugcizelela ukuthi u-anyanisi yedwa awuwona "isidakamizwa esilwa nomdlavuza," kodwa ube yingxenye yokudla okunothe ngemifino, izithelo nokudla okugayiwe kancane Yebo, kuyisu lomhlaba wonke elisiza ekunciphiseni ubungozi balezi zifo.
4. Ukulawula ushukela kanye nokwesekwa kwesifo sikashukela
U-anyanisi ungumlingani omuhle kulabo abadingayo lawula ushukela wegazi, njengabantu abanesifo sikashukela sohlobo 2 noma i-prediabetes.
Ngakolunye uhlangothi, eyakhe I-fiber (kuhlanganise ne-inulin) ibambezela ukumuncwa kwama-carbohydrate kusuka ekudleni, bushelelezi ukukhuphuka kweglucose ngemuva kokudla. Ngakolunye uhlangothi, i-quercetin neziningana inhlanganisela yesibabule enesenzo se-hypoglycemic Bathonya ukuzwela kwe-insulin kanye ne-glucose metabolism ezithweni ezifana nesibindi, imisipha, noma izicubu ze-adipose.
Okuqukethwe kwayo kufanele futhi kukhulunywe kuyo i-glucoquinine, okuthiwa yi-insulin yesitshaloesiza ukwehlisa ushukela wegazi, ikakhulukazi uma u-anyanisi udliwa uluhlaza futhi njalo, njalo njengengxenye yohlelo lokudla olunqunywe uchwepheshe wezempilo.
5. U-anyanisi kanye nempilo yamathumbu
U-anyanisi uhlinzeka ngengxube ethakazelisayo ye I-fiber encibilikayo, i-fiber engancibiliki ne-prebiotic inulinLezi zingxenye zondla i-gut microbiota enenzuzo, ikakhulukazi amagciwane afana nalokhu I-Lactobacillus ne-Bifidobacteriumezidlala indima ebalulekile empilweni yokugaya ukudla kanye namasosha omzimba.
Lapho ivutshelwa amagciwane ku-colon, ama-prebiotics ku-anyanisi adala i-short-chain fatty acids (i-acetate, i-propionate, ne-butyrate)ama-compounds asiza ukuqinisa i-mucosa yamathumbu, ukunciphisa ukuvuvukala kwendawo futhi kuthuthukise ubuqotho bomgoqo wokugaya ukudla.
Ngaphezu kwalokho, i-fiber in anyanisi Yandisa umthamo wezihlalo futhi ivuselele izinto zokuhambaukusiza ukuvimbela ukuqunjelwa esimweni sokudla okucebile emanzini kanye neminye imifino. Ngokungaqondile, i-gut microbiota enempilo nayo ikhuthaza a ukumuncwa okuthuthukisiwe kwamaminerali afana ne-calcium ne-magnesium, ehambisana nempilo yamathambo.
6. I-booster yamasosha omzimba kanye nesenzo se-antibacterial
Ukuhlanganiswa kwe uvithamini C, ama-antioxidants, ama-sulphur compounds kanye ne-prebiotic fiber Lokhu kwenza u-anyanisi ube ukweseka okuhle kwamasosha omzimba.
Ngakolunye uhlangothi, uvithamini C kanye nama-flavonoid ayasiza vikela amangqamuzana okuzivikela ekulimaleni kwe-oxidative futhi ukhuthaze impendulo ephumelelayo yokuzivikela komzimba. Ngaphezu kwalokho, ukuthuthukiswa kwe-gut microbiota kuthinta ngokuqondile ukuvuthwa kanye nokusebenza kwamaseli omzimbanjengoba ingxenye enkulu yamasosha omzimba itholakala emathunjini.
Izinhlanganisela zesulfure ku-anyanisi zibonisiwe isenzo se-antibacterial ngokumelene namagciwane afana ne-Escherichia coli, i-Staphylococcus aureus noma i-Bacillus cereusPhakathi kwabanye. I-Quercetin ekhishwe esikhumbeni sika-anyanisi ingaba ngisho limaza ulwelwesi lwamangqamuzana amagciwane athile futhi luvimbele ukwanda kwawo.
Yingakho, ngokwesiko, u-anyanisi usetshenziselwe Amakhambi asekhaya omkhuhlane, imikhuhlane, ne-bronchitis, kokubili ngesimo se-syrups kanye ne-infusions noma ngokumane ubeke uhhafu ka-anyanisi eduze kombhede ukuze ukhulule ukuminyana ebusuku (nakuba lo mkhuba wokugcina unokusekelwa okuthandwa kakhulu kunobufakazi besayensi).
7. Impilo yamathambo kanye nokuvimbela ukukhumuzeka kwamathambo
Nakuba sijwayele ukuhlobanisa impilo yamathambo nobisi nemikhiqizo yobisi, u-anyanisi nawo ufaka isandla ngenxa yawo ama-antioxidants, ama-sulphur compounds, kanye nekhono lokuguqula ukuvuvukala.
Ucwaningo kwabesifazane abaseminyakeni ephakathi kanye nabadlule kokuya esikhathini baye baqaphela ukuthi a Ukusetshenziswa njalo kuka-anyanisi kuhlotshaniswa nokuqina kwamathambo amaminerali kanye nengozi ephansi yokuphuka kwe-hip uma kuqhathaniswa nalabo abangayidli kancane.
U-anyanisi kukholakala ukuthi unomthelela ukunciphisa ukucindezeleka kwe-oxidative nokulahlekelwa kwamathambonokuthi, kuhlangene nokudla okunothe nge-calcium, uvithamini D nokusebenza ngokomzimba, kungasiza ekuvimbeleni ukukhumuzeka kwamathambo noma kubambezele ukuqhubeka kwayo.
8. Isiza ngomkhuhlane, imikhuhlane kanye nezinkinga zokuphefumula
Kusukela ekuhlakanipheni kwabantu kuya kwezinye izifundo zesimanje, u-anyanisi usetshenziswe njenge ikhambi lemvelo lokuqeda ukukhwehlela, amafinyila kanye nezimpawu ezibandayo.
Kuthathwe ngesimo se itiye, ama-syrups enziwe ekhaya, noma ngisho nanjengokumnika kwamakhasiU-anyanisi unemiphumela emincane yokukhipha isisu, okusiza ekunciphiseni uketshezi oluphumayo futhi okusiza ekukhipheni kwawo, okungaqeda i-bronchitis encane, umkhuhlane, noma umkhuhlane.
Isenzo sayo sokulwa nokuvuvukala nesokuqeda ukuvuvukala, esixhunyaniswe nezinhlanganisela zesulfure kanye nequercetin, sisekela lokhu kusetshenziswa kwendabuko "ngokumelene nemikhuhlane"njalo njengomphelelisi hhayi esikhundleni sokwelashwa uma kunesidingo.
Izinhlobo ezahlukene zika-anyanisi kanye nokusetshenziswa kwazo ekuphekeni
Emakethe asitholi nje u-anyanisi ojwayelekile; kukhona izinhlobo eziningi ezine-flavour ehlukene, imibala nokuthungwa ezifanelana kangcono kwezinye izindlela zokupheka noma ezinye.
U-anyanisi omhlophe, uhlobo oluvame kakhulu, kakhulu Iyakwazi ukwenza izinto ezihlukahlukene zokuthosa, isitshulu, ama-omelets, amasoso kanye nesobhoUma iphekwe kancane, ushukela wayo wemvelo uyashintsha ube yi-caramel futhi iba yisisekelo esimnandi nesinuka kamnandi sezitsha eziningi.
La U-anyanisi onsomiNgombala wayo oshubile kanye ne-flavour encane ye-spicier, ilungele amasaladi, izitsha ezifakwe emanzini anosawoti, i-guacamole kanye amasoso amashalapho yengeza kokubili ukunambitheka kanye nokuthinta okugqamile kombala. Ngaphezu kwalokho, inothile ngama-anthocyanins, anezela ezakhiweni zawo zokulwa ne-antioxidant.
La Figueres anyanisiOkujwayelekile kwe-Catalonia, kubonakala ngokuthungwa kwayo okune-crispy kanye ne-flavour ethambile, emnandi kancane. Ilungele Yidla amasaladi aluhlaza, notamatisi, noshizi noma amasosejinoma ngisho kumasemishi kanye ne-toast.
I-Las anyanisi oluhlaza noma u-anyanisi oluhlaza Zisetshenziswa kakhulu e-Asian, Mexican, naseMedithera cuisine. Isiqu sazo esiluhlaza kanye nesibani esincane kwaziswa kakhulu hlobisa izitsha, qedela ukuthosa, lungisa izitsha ezithosiwe, noma engeza ukuthinta okusha esobho kanye irayisi.
I-Los ama-calçots, izinhlobonhlobo ezisondelene kakhulu nesiko lesiCatalan, zifana no-anyanisi owugqinsi wasentwasahlobo futhi ziyadliwa eyosiwe phezu kwamalahle futhi iphakelwa ne-romesco sauce kuma-calçotades adumile, umkhosi ofanele we-gastronomic.
I-Las anyanisi omnandi (njenge-Vidalia noma izinhlobo ezifanayo) zine-flavour ethambile, ecishe ibe uju, futhi zisetshenziswa kuyo amasaladi, ama-tarts amnandi, izithelo zikaswidi nezindlela zokupheka ezifuna ubumnandi bemvelo ngaphandle kokulunywa kubuse.
Ekugcineni, i ama-shallot noma ama-scallion Lawa ama-anyanisi amancane, amancane anokwakheka okubucayi kanye ne-flavour epholile, enephunga elimnandi. Zilungele amasoso amahle, amavinaigrette, okuncishisiwe kanye nezitsha zaseFrance noma ze-haute cuisine lapho kufiswa khona u-anyanisi omncane ngaphandle kokuba ube nolaka.
Izindlela zokudla u-anyanisi nokuthi zithonya kanjani izakhiwo zabo
Indlela esipheka ngayo u-anyanisi ayishintshi nje kuphela ukunambitheka nokuthungwa kwayo, futhi ingashintsha guqula kancane izakhiwo zayo zokudla okunomsocoInto ethokozisayo ukuhlanganisa amasu ahlukene isonto lonke.
I-anyanisi eluhlaza
Yidla u-anyanisi uluhlaza, noma phakathi amasaladi, i-carpaccios yemifino, amasoso amasha noma njengesitsha esiseceleniIvumela ukusetshenziswa okuphezulu kwezinhlanganisela ezizwela ukushisa, njengamanye ama-antioxidants kanye ne-glucoquinine.
I-Quercetin kanye nezinhlanganisela ezithile zesulfure zitholakala ikakhulukazi kugxilwe futhi kuzinzile ku-anyanisi eluhlazaLokhu kuhumusha amandla amakhulu e-antioxidant kanye ne-anti-inflammatory. Kuyindlela engcono kakhulu yokujabulela ngokugcwele izinzuzo zayo. amandla okuvikela ngokumelene nama-radicals mahhala kanye nomphumela wawo we-vasodilatory.
U-anyanisi ophekiwe
Uma sipheka u-anyanisi, ikakhulukazi phezu kokushisa okuphansi kanye nesikhathi esilinganiselwe, ukuguqulwa kwenzeka okungenzeka ngcono i-bioavailability yezinye izinhlanganisela futhi wenze ukuthi kugayeke kakhulu kulabo abangakubekezeleli kahle u-anyanisi oluhlaza.
Ukupheka kushintsha izinhlanganisela zesulfure, kodwa futhi kungaba lula ukumuncwa kwama-antioxidants athileNgaphezu kwalokho, ukuthungwa kuba thambile futhi kumnandi, okwenza kube mnandi kakhulu olwangeni futhi kulula ukugayeka ngezisu ezizwelayo.
U-anyanisi othosiwe
Ukuthosa u-anyanisi, kungakhathaliseki ukuthi i-sofrito, ukuwakhonza crispy, noma njengesisekelo sososo, kuhlanganisa ukwengeza amafutha kanye nokushisa okukhulu, okushintsha kakhulu kokubili iphrofayili yokondleka kanye ne-organoleptic.
Ngakolunye uhlangothi, kwandisa okuqukethwe kwekhalori yesitsha ngokungeza amafutha; ngakolunye uhlangothi, ukuthosa kwenza i Ushukela wemvelo ka-anyanisi uphenduka kancane ube yi-carameliqinisa ukunambitheka kwayo futhi inikeze lokho kuthungwa okucwebezelayo nokusagolide okukhanga kakhulu.
Ukuze unciphise ukulahlekelwa kokudla okunomsoco futhi ugweme amafutha ekhwalithi embi, kuhle Sebenzisa amafutha anephuzu eliphezulu lentuthu (njengamafutha omnqumo amsulwa phezu kokushisa okuphakathi) futhi ususe amafutha amaningi ngephepha elimuncayo uma ufuna ukulungiswa okulula.
U-anyanisi weCaramelized
U-anyanisi we-caramelized utholakala ngokuwupheka kancane kancane phezu kokushisa okuphansi kuze kube yilapho ushukela ugxila futhi ziphenduka umbala osagolide ojulile. Ingenziwa ngo-anyanisi nje noma ngenani elincane likashukela.
Le nqubo igxila ukunambitheka futhi idale u-anyanisi omnandi, onoju futhi onephunga elimnandiIlungele ukuhambisana nenyama, ushizi, amabhega, ama-tart amnandi, noma ithosi. Naphezu kokulahlekelwa amavithamini athile azwela ukushisa, isawagcina... ama-antioxidants kanye nezinye zezakhi zawo zesulfurekanye nokuthola inkimbinkimbi ye-gastronomic.
Amathiphu okuthola okuningi ku-anyanisi
Uma sifuna ukuthola okuningi kule mifino, kufanelekile ukukhumbula izinto ezimbalwa. amathiphu okuthenga, ukugcina nokupheka ezisiza ekulondolozeni imisoco yazo.
Ukukhetha nokugcina kahle u-anyanisi
Lapho uthenga, kubalulekile ukukhetha ama-bulb aqinile, asindayo ngosayizi wawo, ngaphandle kwamahlumela, imihuzuko noma amabala athambile futhi nesikhumba esomile futhi sinamathela kahle. Le mininingwane iwuphawu lokusha kanye nokulondolozwa okuhle.
Uma ususekhaya, kungcono ukuwagcina endaweni indawo epholile, eyomile, engenamoya futhi emnyamaGwema umswakama kanye nokukhanya kwelanga okuqondile. Ungawapakishi phezulu kakhulu ukuze uvumele ukuhamba komoya futhi uvimbele ukukhula kwesikhunta.
I-Organic vs u-anyanisi ovamile
Noma nini lapho ibhajethi nokutholakala kuvumela, umuntu angakhetha u-anyanisi otshalwe nge-organicallyabavame ukwethula ubukhona obuphansi bezinsalela zezibulala-zinambuzane futhi, kwezinye izimo, umehluko omncane ezinhlanganisela ezithile ze-phytochemical.
Kunoma yikuphi, kungakhathaliseki ukuthi zi-organic noma cha, kuhle Geza u-anyanisi kahle ngaphambi kokuwucwecwaukuvimbela noma yiziphi izinsalela zomhlabathi noma izinto ezivela egobolondweni ukuthi zingadluli ngaphakathi ngommese noma ngezandla.
Izindlela zokupheka zokulondoloza imisoco
Uma sifuna ukulondoloza ama-antioxidants amaningi angezwani nokushisa ngangokunokwenzeka, njengovithamini C noma i-quercetin, kungcono ukukhetha izikhathi zokupheka ezithambile futhi ezingezinde kakhulu, njengokushisisa, ama-stir-fries amafushane, noma ukubhaka okunezinga lokushisa eliphansi.
Kuyasiza futhi ukuhlanganisa u-anyanisi oluhlaza futhi ophekiwe Usuku lonke: kumasaladi, njengokugcwalisa izitsha ezishisayo noma ezitsheni ezintsha zaseceleni, nasezisobho, izitshulu noma okuthosiwe ukuze kuzuze ukunambitheka nokuthungwa kwazo.
Imibono yeresiphi equkethe u-anyanisi njengesithako esiyinhloko
Ithiyori ilungile futhi inhle, kodwa lapho u-anyanisi ekhanya ngempela kuyasebenza. Nazi ezinye izibonelo. zokupheka zakudala kanye nezinye zangempela kancane lapho lemifino ikhanya ngokukhanya kwayo.
Isobho lika-anyanisi wesitayela sesiFulentshi
Isobho lika-anyanisi waseFrance yisitsha sesipuni induduzo, igcwele ukunambitheka futhi kulula kakhulu ukuyilungisa, ilungele izinsuku ezibandayo.
Yenziwa nge-caramelizing kancane kancane. u-anyanisi osikiwe ngebhotela noma amafutha aze abe nsundu kahle, bese wengeza i-garlic, ufulawa omncane wokuyiqinisa, inyama noma imifino yemifino futhi, uma uthanda, iwayini elimhlopheNgemuva kwamathumba athambile, ihanjiswa nge-au gratin kuhhavini izingcezu zesinkwa esithosiwe kanye noshizi oncibilikisiwe phezulu.
I-tart ka-anyanisi noshizi emnandi
Enye indlela enhle yokwenza u-anyanisi abe inkanyezi yombukiso ukulungiselela a i-tart ka-anyanisi enongiwe enesisekelo se-pastry esifushaneUmphumela uphelele ngesidlo sakusihlwa esivamile noma ukuya esidlweni nabangani.
I-Caramelize u-anyanisi epanini ngamafutha e-olive kuze kube yilapho usuthambile futhi ube nsundu osagolide, uwayeke aphole kancane uhlanganise nawo. amaqanda ashaywa, ukhilimu owuketshezi noma ubisi oluhwamukile kanye nenani elihle likashizi ogayiwe (Gruyere, Cheddar, noma ingxube). Konke kuthululelwa phezu kwenhlama esakazwa ngesikhunta futhi kubhakwa kuze kube yilapho kusethwa futhi kubomvu kwegolide.
I-anyanisi chutney
I-anyanisi chutney iyisilondolozi esimnandi nesimuncu esilungele ukuhambisana nenyama, ushizi, amabhega noma amasemishifuthi yengeza ukuthinta okuhlukile kunoma iyiphi ibhodi likashizi.
Ukuyilungisa, ziphekwa kancane. U-anyanisi obomvu osikiwe nge-apula, ushukela onsundu, uviniga, ujinja, lwesinaphi kanye nembewu ye-cumin, isinamoni, usawoti kanye nopelepeleNgemuva kokupheka isikhathi eside phezu kokushisa okuphansi, ingxube iyaqina futhi igcinwe ezitsheni, lapho ingaba khona gcina amasonto ambalwa efrijini.
Itiye lekhasi lika-anyanisi
Iresiphi elula futhi yendabuko iyona itiye elenziwe ngamakhasi ka-anyanisi, ezisetshenziswa esikhundleni sokulahlwa.
Mane nje ugeze kahle izikhumba zika-anyanisi ezimbili, ubilise ilitha lamanzi, ususe emlilweni, engeza amakhasi, bese uwayeka imizuzu embalwa. Cindezela futhi uphuze kusafudumele. Leli tiye belisetshenziswa ngokwesiko njenge ukusekela ukukhulula ukukhwehlela kanye nokungakhululeki okuncane kokuphefumula.
U-anyanisi ogcinwe noma oqoshiwe
U-anyanisi oqoshiwe uyindlela emnandi yokwengeza Engeza ukuthinta okune-acidic nokuqinile kuma-taco, amasaladi, amasemishi, noma izitsha zenyama.
Ilungiswa ngokuxuba uviniga (isibonelo, i-apula cider uviniga), usawoti, ushukela, nezingcezu ezincane zika-anyanisi obomvu embizeni. Ngemva kokuphumula isikhashana esiqandisini, u-anyanisi uba umbala ogqamile nakakhulu futhi uthola ukunambitheka okune-acidic okulutha kakhulu kanye nokunambitheka okumnandi kancane.
U-anyanisi obomvu kanye nesaladi lemon
Kubathandi bokunambitheka okusha nokugqamile, isaladi le u-anyanisi obomvu onama-lemon wedges, u-garlic, ushukela, amafutha omnqumo, usawoti, pepper kanye neparsley Kuyi-side dish ekahle inhlanzi eyosiwe, inyama noma izitsha ezibhakiwe.
Inothi elisawolintshi likalamula kanye nobumnandi obukhanyayo bulinganisela ukuthinta okubabayo kuka-anyanisi, kunikeza a inhlanganisela enamakha kakhulu futhi wokugaya ukudla.
Anyanisi: izithelo noma imifino?
Nakuba kungase kubonakale njengombuzo ongacacile, kufanelekile ukucacisa ukuthi u-anyanisi yiwona I-bulb yesitshalo se-Allium cepa futhi ihlukaniswa ngokucacile ngokuthi imifino.
Ngokombono we-botanical, izithelo ziyi- izingxenye zesitshalo eziqukethe imbewu futhi kusize ekusabalaleni kwawo, into engenzeki endabeni ka-anyanisi, ongxenye yawo edliwayo iyisibani esingaphansi komhlaba lapho eqoqa khona izinto ezigciniwe.
Izimo kanye nabantu okufanele bathathe izinyathelo zokuphepha
Naphezu kwezinzuzo zayo eziningi, u-anyanisi awuvumelani nawo wonke umuntu ngokulinganayo, futhi kukhona izimo lapho kunconywa ukuthi ulinganise ukusetshenziswa kwayo noma ukukugwema.
Abantu abanabo anyanisi yokungezwani komzimba noma ukungabekezelelani Kufanele bakususe ekudleni kwabo futhi bahlale bebonana nochwepheshe wezempilo uma besola ukusabela okungekuhle ngemva kokuwudla.
Abahluphekayo i-irritable bowel syndrome, i-gastritis, i-reflux ye-gastroesophageal, noma ijwayele ukuba negesi eningi Abantu bangase babhekane nokungakhululeki kokugaya ukudla, ukuqunjelwa, isilungulela, noma ubuhlungu besisu lapho bedla u-anyanisi, ikakhulukazi oluhlaza. Kulezi zimo, kungcono ukuwapheka kahle, unciphise inani, noma, uma kunesidingo, uwagweme ngokuphelele.
Ngaphandle kwalezi zimo ezithile, kubo bonke abanye abantu abanempilo enhle, u-anyanisi ungaba ingxenye evamile yokudla, njalo ngaphakathi kohlaka lokudla. ukudla okuhlukahlukene kanye nendlela yokuphila enempilo.
Ngazo zonke izinzuzo zayo zokudla okunomsoco, imiphumela yayo emihle enhliziyweni, amathumbu, amasosha omzimba namathambo, kanye nenani le izindlela zokupheka nezindlela zokupheka lapho angakhanya khonaU-anyanisi uqinisekiswa njengemifino eyisisekelo ye-pantry efanele ukuba phezu kwetafula nsuku zonke, kungakhathaliseki ukuthi iluhlaza, i-caramelized, isobho, i-pickle, noma njengesisekelo sanoma yisiphi isidlo esimnandi esifika engqondweni.
