Izibonelelo, iiNgozi, iiKhalori kunye neXabiso leSondlo seeLeeks

isityalo se-leek; itswele, shallots, scallions, chives, kunye igalikhi iphuma kusapho olunye. Ikhangeleka njengetswele elikhulu eliluhlaza.

Zininzi iindidi, ezona ziyaziwa zityalwa kuMntla Melika. i-leek yasendlekwaye ifumana ukuthandwa. Konke iintlobo ze-leek Inomsoco kwaye ibonelela ngeenzuzo ezininzi zempilo.

kwinqaku "yintoni i-leek", "zingaphi iikhalori kwi-leek", "izibonelelo kunye neepropathi ze-leek", "amaxabiso evithamini yeleki", "ixabiso leprotein yeleek" ulwazi luya kunikwa.

Ixabiso leLeek Nutritional

leek Yimifuno enesondlo kwaye ineekhalori eziphantsi kunye neevithamini ezininzi kunye neeminerali. 100 grams eziphekiweyo iikhalori ze-leekyi31.

Xeshanye, beta-carotene Iphezulu kwiprovitamin A carotenoids, kuquka Umzimba usebenzisa ezi carotenoids; kubalulekile kumbono, ukusebenza komzimba, ukuzala, kunye nokunxibelelana kweeseli ivithamin Ayintoni eguqulayo. Ikwayiyongezelelo elungileyo ye-blood clotting kunye nempilo yentliziyo. Ivithamin K1 ngumthombo.

impilo yomzimba, ukulungiswa kwezicubu, ukufunxwa kwentsimbiyintoni kwaye collagen Ityebile ngakumbi kwi-vitamin C, enceda ekuveliseni Enyanisweni, inika ivithamin C ephindwe kabini kuneorenji.

Ikwangumthombo olungileyo we-manganese, onokunceda ukunciphisa iimpawu ze-premenstrual syndrome (PMS) kunye nokukhuthaza impilo ye-thyroid. Ngaphezu koko, inani elincinci lobhedu, Vitamin B6, demir kwaye ibonelela ngefolate.

Umxholo wesondlo we-100 grams yeeliki ezikrwada imi ngolu hlobo lulandelayo;

61 iikhalori

14 grams zecarbohydrates

Iprotheni yegram ye-1,5

0.3 grams amafutha

1.8 grams zefiber

3.9 grams zeswekile

I-47 micrograms ye-vitamin K (i-59 ipesenti ye-DV)

I-1.667 IU ye-vitamin A (i-33 yepesenti ye-DV)

I-12 milligrams ye-vitamin C (i-20 ekhulwini ye-DV)

I-64 micrograms ye-folate (i-16 ekhulwini ye-DV)

I-23 milligrams ye-vitamin B6 (i-12 ekhulwini ye-DV)

2.1 milligrams yentsimbi (12 pesenti DV)

I-28 milligrams ye-magnesium (i-7 ekhulwini ye-DV)

I-59 milligrams ye-calcium (i-6 ipesenti ye-DV)

I-180 milligrams ye-potassium (i-5 ekhulwini ye-DV)

0.06 milligrams yethiamine (4 ekhulwini DV)

iicarbohydrates

iicarbohydrates VuzaKwakhona yenye yezona macronutrients ezininzi. ubungakanani obuphakathi Vuzainikeza malunga ne-10-12 grams ye-carbohydrates. Kwezi, iigram ezi-3 zeswekile kwaye ezinye ziyinkimbinkimbi, iicarbohydrates ezicothayo. 

leek Ikwangumthombo olungileyo wefiber, uhlobo olungagayekiyo lwecarbohydrate. Le fayibha inceda ukugaya kwaye inceda ukuthintela umhlaza kunye nesifo sentliziyo.

iivithamini

leek Iqulethe eninzi folate kunye nevithamin C. Iiliki ezikrwada zibonelela ngokuphindwe kabini kwezi vithamin ngokomlinganiselo ofanayo weeliki eziphekiweyo. Ikwangumthombo obalaseleyo weevithamini K kunye neB6. 

leekI-Folate ifumaneka kwinxalenye ye-bioactive form ye-5-methyltetrahydrofolate (5-MTHF).

minerals

leek Ityebile kwiiminerali ezifana ne-potassium, i-calcium kunye ne-phosphorus. I-Potassium ibalulekile ekusebenzeni kwemithambo-luvo kunye nokuveliswa kwamandla, ngelixa i-calcium kunye ne-phosphorus zinceda ukuqinisa amazinyo namathambo.

leek Ikwane-iron, ebaluleke kakhulu kwi-enzymatic reaction ehambelana ne-hemoglobin synthesis kunye nokuveliswa kwamandla.

protein

leek Ayinaprotheyini encinci. kuquka isiqu kunye namagqabi asezantsi Igram ye100 Vuza, inikeza malunga ne-1 grams yeprotheni.

namafutha

ubungakanani obuphakathi Vuza, ibonelela ngaphantsi kwesiqingatha segrama yamafutha, inamafutha aphantsi kakhulu. Ngaphezu koko, inani elincinci lamafutha eliqulethwe ngamafutha amaninzi e-polyunsaturated, aluncedo kwintliziyo kwaye anciphisa umngcipheko wesifo senhliziyo.

 Ziziphi iiNzuzo zeeLeeks?

Iqulethe iikhompawundi zezityalo eziluncedo

leek, ngakumbi iipolyphenols Ingumthombo ocebileyo we-antioxidants ezifana neekhompawundi zesulfure. 

Ii-Antioxidants zilwa ne-oxidation, eyonakalisa iiseli kwaye ibangele izifo ezifana nesifo seswekile, umhlaza kunye nesifo senhliziyo.

Lo mifuno ngumthombo omkhulu we- kaempferol, i-polyphenol antioxidant eyaziwa ngokukhusela kwisifo sentliziyo kunye nezinye iintlobo zomhlaza.

Ikwangumthombo omkhulu we-allicin; I-Allicin yinto efanayo yesulfure enenzuzo enika ikonofile i-antimicrobial, i-cholesterol-ehlisa, kunye neempawu ezinokuthi zibe nomhlaza.

Yehlisa ukuvuvukala kwaye ikhusela impilo yentliziyo

leekYeyosapho lwemifuno yeallium, ekwaquka imifuno efana netswele kunye negalikhi.

Olunye uhlolisiso lubonisa ukuba imifuno yale ntsapho iyawanciphisa amathuba okuba nesifo sentliziyo nestroke.  

Iqulethe ezininzi iikhompawundi zezityalo ezinenzuzo ezicingelwa ukunciphisa ukuvuvukala nokukhusela impilo yentliziyo.

Ngokomzekelo, i-kaempferol kwimifuno inezixhobo ezichasayo. Ukutya okutyebileyo kwi-kaempferol kwehlisa umngcipheko wokuhlaselwa sisifo sentliziyo okanye ukufa sisifo sentliziyo.

Kwakhona, VuzaIngumthombo olungileyo we-allicin kunye ne-thiosulfinate, ezizikhompawundi zesulfure ezinokuthi zizuze impilo yentliziyo ngokunciphisa i-cholesterol, uxinzelelo lwegazi, kunye nokwakheka kwehlwili legazi.

Ibonelela ngokhuseleko kwimihlaza ethile

leekIneekhompawundi zokulwa nomhlaza. Umzekelo, i-kaempferol kwimifuno yehlisa umngcipheko womhlaza kunye nesifo esingapheliyo.

Izifundo zeTube zibonisa ukuba i-kaempferol inokulwa nomhlaza ngokunciphisa ukudumba, ukubulala iiseli zomhlaza, kunye nokuthintela ezi seli ukuba zingasasazeki.

leekngumthombo we-allicin, i-sulphur compound ecinga ukubonelela ngeempawu ezifanayo ze-anticancer.

izifundo zezilwanyana, selenium ekhule kumhlaba otyetyisiweyo VuzaIbonisa ukuba iimpuku zanceda ukunciphisa amazinga omhlaza kwiimpuku.

Iluncedo ekutyeni

leek Ibonelela ngokutya okunempilo. Oku kungenxa yokuba inceda ukugcina amathumbu esempilweni. prebiotics Ngenxa yokuba ngumthombo wefiber e-soluble, kuquka

Ezi bhaktheriya zilandelwa yi-acetate, ipropionate kunye ne-butyrate. ikhonkco elifutshane elinamafutha acid (ii-SCFAs). Ii-SCFAs zinciphisa ukuvuvukala kwaye zomeleza impilo yamathumbu.

Ikhusela imithambo yegazi

leekIqulethe i-kaempferol, i-flavonoid ekhusela umphezulu ongaphakathi wemithambo yegazi ngokuchasene neeradicals zasimahla. I-Kaempferol ivuselela ukuveliswa kwe-nitric oxide, esebenza njenge-dilator yendalo kunye nokuphumla kwimithambo yegazi. 

Ivumela imithambo yegazi ukuba iphumle kwaye inciphisa umngcipheko we-hypertension. 

leekiqulethe ivithamin K eninzi, enceda zonke izihlunu emzimbeni wethu. Amanqanaba aphantsi e-vitamin K anokubangela ukopha kwaye achaphazele kakubi ukuhamba kwegazi.

Izibonelelo zeeLeeks kubafazi abakhulelweyo

leekItyebile kwivithamin B9, ekwabizwa ngokuba yifolate (folic acid). I-Folate yenza inxalenye ebalulekileyo yokutya kwabasetyhini abakhulelweyo.

Kuyimfuneko ekubunjweni kweeseli ezintsha kunye nokuveliswa kweDNA entsha. I-Folate ikwaxhasa ukwakhiwa kwetyhubhu ye-neural esempilweni, ubunzima bokuzala obaneleyo, kunye nophuhliso olufanelekileyo lobuso, intliziyo, umqolo kunye nengqondo.

IiNzuzo zolusu zeeLeeks

leek I-diuretic yendalo kwaye ikhupha ulusu ngokubambisa kunye nokususa izinto ezinobungozi emzimbeni. Icoca umzimba ngokugqibeleleyo kwaye yenza ulusu lubonakale lukhazimla.

Ikhusela elangeni

leekAmagqabi ayo aluhlaza aqulethe i-beta-carotene ephindwe kayi-100 kunye ne-vitamin C ephindwe kabini kunamalungu amhlophe. 

leekLe ndibaniselwano yeevithamini A, C, no-E, kwakunye nezinye izithinteli-gazi ezinamandla, zikhusela ulusu kumonakalo obangelwa ziiradicals zasimahla nakwimitha yelanga eyingozi ye<em>ultraviolet.

IiNzuzo zeNwele zeLeeks

leek Ngumthombo olungileyo weeminerali ezifana ne-manganese, i-iron, i-vitamin C kunye ne-folate. leek ukusetyenziswa kongeza impilo kwizinwele. 

leekIngumthombo obalulekileyo wentsimbi enceda iifollicle zeenwele zikhule. Zikwatyebile ngevithamin C, exhasa ukufunxwa kwentsimbi ngumzimba.

Ukunqongophala kwe-iron kunokubangela i-anemia, enye yezinto ezibangela ukulahleka kweenwele.

Ngaba iLeek Ubuthathaka?

Njengemifuno emininzi Vuza Ikwabonelela ngokuncipha kobunzima. 100 grams iikhalori kwiiliki eziphekiweyo I-31, ngoko le mifuno kukutya okuphantsi kweekhalori.

Ngaphezu koko, ngumthombo olungileyo wamanzi kunye nefayibha, ethintela indlala, ibonelela ngemvakalelo yokuhlutha kwaye inokukunceda ukuba utye kancinci ngokwemvelo.

Ikwabonelela ngefiber enyibilikayo, eyenza ijeli emathunjini kwaye iyasebenza kakhulu ekunciphiseni indlala kunye nokutya.

Ziziphi iiNzuzo zeeLeeks ezikrwada?

Yehlisa izinga leswekile yegazi

Kuxelwa ukuba iikhompawundi zesulfure eziqulethwe kwimifuno kwintsapho ye-Allium zinciphisa ngokufanelekileyo amanqanaba eshukela egazi.

Ixhasa ukusebenza kwengqondo

Ezi khompawundi zesulfure zikwakhusela ingqondo ekuwohlokeni ngokwengqondo ezinxulumene neminyaka kunye nezifo.

Ulwa nosulelo

uphando kwizilwanyana, VuzaIbonisa ukuba i-kaempferol, efumaneka kwi-a, ibonelela ngokhuseleko kwintsholongwane, kwintsholongwane kunye nosulelo lwegwele.

-Ukuphucula imo kunye nokusebenza kwengqondo, kubandakanya ukugxila kunye nokugcinwa kwememori.

- Inceda iretina ukuba ibone ngcono ekukhanyeni okuphantsi. (ngenxa yobukho bevithamin A)

-Ikhusela izicubu zamehlo kumonakalo we-oxidative onokuthi ubangele i-cataract kunye ne-macular degeneration enxulumene nobudala ( lutein kunye ne-zeaxanthin njengomthombo)

– Igcina amathambo esempilweni ngokulawula ukuhamba kwegazi kunye nokubonelela ngezixa ezilungileyo ze-calcium kunye ne-magnesium.

-Ikhusela kwaye inyange i-anemia njengoko ingumthombo obalaseleyo we-iron kunye ne-vitamin C (inceda ukufunxa i-iron esetyenzisiweyo)

Ziziphi iingozi zeeLeeks?

leekNangona iyimifuno echasene ne-aleji, ifumaneka ngokwemvelo kwizityalo, izilwanyana kunye nabantu. oxalate Iyinxalenye yeqela elincinci lokutya eliqulathe

Ngokuqhelekileyo, oku akukho nto yokukhathazeka ngayo - nangona kunjalo, kubantu abane-gallbladder okanye iingxaki zezintso, i-oxalate buildup kumanzi omzimba ingabangela iingxaki ezithile.

Ukuba une-gallbladder enganyangwanga okanye iingxaki zezintso, Vuza Dibana nogqirha wakho malunga nokusela.

Ukugcina njani iiLeeks?

i-leek eluhlaza Inokufakwa efrijini malunga neveki kwaye inokutyiwa iphekwe iintsuku ezimbini.

Ngenxa yoko;

leekIneentlobo ngeentlobo zezondlo kunye neekhompawundi ezinenzuzo eziphucula ukugaya, ukunceda ukunciphisa umzimba, ukunciphisa ukuvuvukala, ukulwa nesifo senhliziyo kunye nomhlaza.

Ikwathoba amanqanaba eswekile yegazi, ikhusela ingqondo kwaye ilwe nezifo.