Melemo ea Bophelo bo Botle ba Eiee

Litaba

• Liieee ke Eng, Hantle-ntle?
• Melemo ea Bophelo ea Eiee
• Mokhoa oa ho Sebelisa eiee
• Li-eiee tse khubelu tse potlakileng ka Erin Shaw
• Tlhahlobo bakeng sa

Tatso e bohale ea eiee e etsa hore e be lisebelisoa tsa mantlha tsa diresepe tsa khale ho tloha ho sopho ea nama ea khoho ho isa ho nama ea khomo ea bolognese ho isa salate nicoise. Empa tang ea eiee hase eona feela ntho e ba fang maemo a phahameng ka ho fetisisa. Melemo ea phepo ea eiee ke matla a bona a maholo a sephiri. Ke nako ea ho hlakola likarolo tsa meroho ena.

Liieee ke Eng, Hantle-ntle?

Lieie li mela ka tlas'a lefatše e le bulbs 'me ke tsa lelapa la allium la meroho, le kenyeletsang liliki le konofolo (e nang le bongata ba melemo ea eona ea bophelo bo botle, hape). Lieie tse mosehla ke mefuta e atisang ho lengoa United States, empa lieie tse khubelu le lieie tse tšoeu li fumaneha haholo lipaleng tse ngata tsa korosari. U ka ja eiee e le tala, e phehiloe kapa e omisitsoe.

Lieiee li tumme hampe ka ho lla, 'me liphello tsa tsona tse ntšang meokho li tsoa tšebetsong ea li-enzyme tse etsang hore ho ntšoe khase e halefisang litšoelesa tse ntšang meokho mahlong a hao. Ke ka lebaka lena ba lokelang ho lla.

Melemo ea Bophelo ea Eiee

Lijo tse nang le litholoana tse ngata le meroho li bontšitsoe ho fokotsa kotsi ea mafu a sa foleng a kang lefu la pelo, kankere, stroke le lefu la tsoekere, ho boletse Rui Hai Liu, MD, Ph.D., moprofesa oa saense ea lijo Univesithing ea Cornell. (Ho feta moo, lipatlisiso li bontša hore li etsa hore u thabe le ho feta.) "U lokela ho ja mefuta e mengata ea litholoana le meroho, ho akarelletsa le eiee, e le karolo ea lijo tse phetseng hantle," o ile a re.

Liieee li na le metsoako e bitsoang phenolics e sebetsang e le li-antioxidants ho tima tšebetso ea ho senya li-radicals tsa mahala, ho boletse Dr. Liu. Ka tsela: Likarolo tse ka ntle tsa eiee li na le li-antioxidants tse ngata, ho latela phuputso e phatlalalitsoeng ho Journal of Food Science and Technology. (Ho feta mona: Melemo ena ea lijo tse tšoeu e paka hore lijo tse mebala-bala ha se tsona feela phepo e nepahetseng linaleli tsohle.)

Hape, eiee ke meroho e sa bitseng chelete e ngata, e bonolo, e ka u thusang ho fihlela tholoana ea letsatsi le letsatsi ea litholoana le meroho tse robong ho isa ho tse 13 — sepheo se thata le ha u leka ka thata. O ile a re: "Eiee e fumaneha habonolo ebile ho bonolo ho e boloka." "U ka li ja li le tala kapa ua li ja li phehiloe." (Leka lipepe tse ling tse phetseng hantle tsa phepo ea limela bakeng sa lijo tsohle tsa letsatsi.)

Mona ke melemo e meng ea eiee eo u lokelang ho e tseba ka:

Fokotsa kotsi ea kankere ea matsoele. Phuputsong ea morao tjena e hatisitsoeng koranteng Phepo e nepahetseng le Kankere, Basali ba jeleng lieiee le konofolo haholo ba ne ba se na monyetla oa ho tšoaroa ke mofetše oa matsoele ho feta basali ba neng ba ja li-allium tse fokolang haholo. Metsoako ea eiee e kang S-allylmercaptocysteine ​​le quercetin li ka thibela ho ata ha lisele tsa mofetše.

Boloka tsoekere ea mali e tsitsitse. Batho ba jang eiee le konofolo ka ho fetisisa ba fokotse kotsi ea ts'oaetso ea insulin, ho fana ka maikutlo a lipatlisiso tse phatlalalitsoeng ho Journal of Herbal Medicine. Ts'ebetso e ntle ea insulin e ka u thusa ho laola tsoekere ea mali le ho thibela mofuta oa 2 oa lefu la tsoekere.

Thusa letlalo la hao. Batho ba jang liiee tse ngata le konofolo ba na le menyetla e fokotsehileng ea karolo ea 20 lekholong ea kankere ea letlalo ea melanoma phuputsong ea morao tjena e phatlalalitsoeng koranteng Metsoako. (Limela, oli ea mohloaare le mahe le tsona li ne li sireletsa.)

Sireletsa kolone ea hau. Phuputsong ea morao tjena e hatisitsoeng ho Sengoloa sa Asia Pacific sa Oncology ea Bongaka, batho ba jang li-allium tse ngata ba ne ba e-na le menyetla e tlase ea 79 ea ho tšoaroa ke mofetše oa colorectal ho feta ba jang hanyane.

Sireletsa pelo le liphio tsa hao hore li se ke tsa senyeha. Nakong ea thuto ea lilemo tse tšeletseng ho Tlaleho ea Hypertension, batho ba jang liiee tse ngata le li-allium tse ling ba ile ba fokotsa kotsi ea liperesente tse 64 tsa lefu la pelo, liperesente tse 32 tsa fokotsa kotsi ea lefu le sa foleng la liphio, mme liperesente tse 26 tsa fokotsa kotsi ea khatello e phahameng ea mali.

Sireletsa lentsoe la hau. Ho ja eiee ho ka u thusa ho fokotsa kotsi ea mofetše oa hlooho le molala, ho fana ka maikutlo a hore phuputso e phatlalalitsoeng ho Phepo ea limolek'hule le Patlisiso ea Lijo. Batho ba neng ba ja litekanyo tse fetang tse tharo tsa eiee ka beke ba ne ba e-na le karolo ea 31 lekholong ea kotsi ea kankere ea laryngeal ha e bapisoa le ba jang hanyenyane.

Mokhoa oa ho Sebelisa eiee

Ho latela mofuta oa eiee, o ka etsa lintho tse ngata tsa boiqapelo le tse monate ka potlako le bonolo ka tsona, ho bolela Elizabeth Shaw, M.S., R.D.N., setsebi sa naha sa phepo le sengoli. (Sheba lipepepe tseiee tse phetseng hantle le scallion hona mona.)

Kenya lilae ho salate. Selae eiee e khubelu e tšesaane haholo (e ka tlase ho 1/8 inch) ebe o li kenya ho salate (joalo ka Shaw's Cucumber Yogurt Salad kapa Quinoa le Spinach Salad diresepe), leka Black Grape le Red Onion Focaccia Pizza, kapa u li tšele ka litaelo tse ka tlase.

Li phehe bakeng sa sopho. Liiee tse mosehla li phethahetse bakeng sa sopho, chilis le lisoso, joalo ka Shaw's Instant Pot Chicken Taco Soup. Shaw o re: "Ho fumana tatso eo u e batlang, u tla batla ho e pheha pele pele u eketsa risepe ea mantlha." "Tsenya khaba ea oli ea mohloaare ka paneng ea hau, tšela eiee 'me u phehe ho fihlela e fetoha."

Li raese. Shaw o fana ka maikutlo a hore o tšela lieiee e tšoeu ebe o li kenya ho lisalate tsa pasta, guacamole le dips.

Li halike kapa u li belise. Kenya feela oli ea mohloaare e nyane le letsoai le pepere selemong, ho bolela Shaw. O khothaletsa mekhoa ena ea ho pheha pele a kenya eiee ka har'a samenche ea veggie e laetsoeng.

Li-eiee tse khubelu tse potlakileng ka Erin Shaw

Lisebelisoa

• 2 eiee e khubelu e kholo
• Likopi tse 2 tsa asene e tšoeu
• 1 kopi ea tsoekere
• 2 teaspoon letsoai la kosher
• Khaba e 1 ea peppercorns

Litsela

1. Hlakola lieiee ka likotoana tse tšesaane haholo, 1/8-inch kapa ka tlase.
2. Pheha linoelo tse 2 tsa asene e tšoeu ka kopi e 1 ea tsoekere ho fihlela e qhibiliha.
3. Tlosa mocheso 'me u behe ka nkho e kholo ea khalase.
4. Kenya likhabapo tse 2 tsa letsoai la kosher, khaba e le 'ngoe kapa tse ling tsa li-peppercorns le li-seasoning tse ling tseo u ka li ratang, tse kang jalapenos.
5. Holimo le eiee 'me u boloke nkho ea khalase. Beha sehatsetsing bonyane lihora tse 24 pele u natefeloa. (PS mona ke mokhoa oa ho khetha meroho kapa litholoana ka mehato e seng mekae e bonolo.)

Tlhahlobo bakeng sa