Okuqukethwe kwe-athikili
imbewu ye-basil Akukhona nje ukuthi zisetshenziselwa ukutshala izitshalo ze-basil, ungadla futhi. Ifana nembewu kasesame kodwa umbala wayo umnyama.
imbewu ye-basil, Inomlando omude wokusetshenziswa ku-Ayurveda nemithi yamaShayina. esihlokweni "iyini imbewu ye-basil", "iyini imbewu ye-basil elungele", "iyini imbewu ye-basil elungele" Ake sinikeze ulwazi mayelana.
Iyini Imbewu ye-Basil?
imbewu ye-basil, ngokwesayensi I-Ocimum basilicum Yimbewu yesitshalo se-basil eyaziwa ngokuthi
imbewu ye-basilIzithako zayo eziyinhloko ezisebenzayo ziyi-fiber, insimbi, amaprotheni, i-phytochemical, i-polyphenolic compounds, i-orientin, i-centin namanye ama-antioxidants anamandla.
imbewu ye-basil imnyama ngokuphelele futhi imise okwe-teardrop uma yomile, icishe ilingane nembewu ye-chia. Nakuba lezi zimbewu zingavamile, izinzuzo zazo zezempilo ezingase zibe khona ziholele ekwandeni kokuthandwa.
Yiziphi Izinzuzo Zembewu ye-Basil?
imbewu ye-basilIzinzuzo zezempilo eziphawuleka kakhulu zihlanganisa ikhono layo lokuthuthukisa impilo yokugaya ukudla, ukusiza ukunciphisa umzimba, ukuthuthukisa ukubukeka kwesikhumba, ukuqinisa izinwele, ukulawula ushukela egazini, ukupholisa umzimba, ukunciphisa ukucindezeleka, ukwakha amathambo aqinile, ukuthuthukisa umbono, ukunciphisa ukuvuvukala, ukwehlisa i-cholesterol, nokuvimbela izifo ezithile.
Iwumthombo omuhle wamaminerali
1 isipuni (13 amagremu) imbewu ye-basilinikeza u-15% we-Reference Daily Intake ye-calcium kanye no-10% we-RDI ye-magnesium nensimbi.
I-calcium ne-magnesium impilo yamathambo futhi ibalulekile ekusebenzeni kwemisipha, kuyilapho insimbi ibalulekile ekukhiqizeni amangqamuzana abomvu egazi. Ukudla imbewu ye-basilLokhu kuzokusiza ukuthi ufinyelele izidingo zansuku zonke zalezi zakhi.
Ukwengeza, le mbewu enenzuzo iwumthombo obalulekile wensimbi ne-calcium kubantu abangadli inyama noma imikhiqizo yobisi.
Iqukethe i-fiber
imbewu ye-basil, pectin Iqukethe i-fiber encibilikayo, okuhlanganisa imbewu ye-basilImicu ekuyo inenzuzo empilweni ngalezi zindlela ezilandelayo:
- Kuyasiza ukuhlangabezana nesidingo se-fiber nsuku zonke. 1 isipuni (13 amagremu) imbewu ye-basil Inikeza amagremu angu-7 we-fiber.
– Kuyasiza empilweni yamathumbu. Ucwaningo lweshubhu lokuhlola lubonisa ukuthi i-pectin inezinzuzo ze-prebiotic, okusho ukuthi ingondla futhi yandise amagciwane amathumbu.
- Inikeza ukuqina. I-Pectin ibambezela ukuphuma kwesisu futhi ikhuphule amazinga e-hormone akhuthaza umuzwa wokugcwala.
- Isiza ukulawula ushukela egazini.
I-Pectin inganciphisa i-cholesterol yegazi ngokuvimbela ukumuncwa kwe-cholesterol emathunjini.
Kucebile kuma-compounds ezitshalo
imbewu ye-basilIcebile emikhiqizweni yezitshalo, kufaka phakathi ama-flavonoid namanye ama-polyphenols. Ama-Flavonoids ama-antioxidants, okusho ukuthi avikela amangqamuzana emonakalweni ngama-radicals mahhala.
Lezi zinhlanganisela zezitshalo nazo zinezindawo zokulwa nokuvuvukala kanye ne-anticancer.
Izifundo eziningi zokubheka zixhumanisa ukudla okuphezulu kwe-flavonoid engozini ephansi yesifo senhliziyo.
Umthombo wezitshalo omega 3 fatty acids
imbewu ye-basilIsipuni esisodwa (amagremu angu-13) we-nutmeg iqukethe isilinganiso samagremu amabili nengxenye yamafutha. Lokhu kuncike ezimweni ezikhulayo. Ingxenye yalawo mafutha -- 1,240 mg isipuni ngasinye -- i-alpha-linolenic acid (ALA), uwoyela we-omega 3.
Asikho isincomo sokuthatha nsuku zonke se-ALA, kodwa i-1,100mg ngosuku kwabesifazane kanye ne-1,600mg yamadoda ibhekwa njengokudla okwanele kwale asidi ebalulekile yamafutha.
Ngakho-ke, isipuni esisodwa kuphela imbewu ye-basil Ingahlangabezana nokuningi - uma kungekona konke - kwezidingo zakho zansuku zonke ze-ALA.
Umzimba ngokuyinhloko usebenzisa i-ALA ukukhiqiza amandla. Ibuye ibe nezinzuzo zokulwa nokuvuvukala, ukunciphisa ingozi yezimo ezithile, kuhlanganise nesifo senhliziyo nesifo sikashukela sohlobo lwe-2.
Izinzuzo zembewu ye-basil esikhumbeni
Ngokugxila kwe-antioxidant ne-flavonoid imbewu ye-basilingathuthukisa impilo yesikhumba futhi ikhuthaze ukukhula kwamaseli amasha.
Ama-Antioxidants aphikisana nemiphumela yama-radicals mahhala, angabangela ukucindezeleka okwenziwe nge-oxidative futhi ekugcineni kuholele ekuguqukeni kwamangqamuzana futhi kubangele imibimbi namachashaza eminyaka.
imbewu ye-basilUkusetshenziswa okuvamile kusebenza njenge-ejenti elwa nokuguga enciphisa ukubukeka kwezibazi ezihlobene nobudala nezibazi.
Izinzuzo zembewu ye-basil ezinweleni
Ngamazinga abalulekile ensimbi nama-antioxidants ahlukahlukene imbewu ye-basilingashukumisa ukukhula kwezinwele futhi ivimbele ukuqothuka kwezinwele ngaphambi kwesikhathi.
I-ayoni isiza ukujikeleza kwegazi ngasekhanda. Kuyasiza futhi ukukhulisa izinwele eziqinile kusuka ku-follicles.
Kwabesifazane abanokuntuleka kwe-iron, izithasiselo zensimbi zivame ukunconywa ukuze kuqinisekiswe ukusebenza kahle kokwelashwa kokulahlekelwa izinwele.
imbewu ye-basil Inikeza enye indlela yemvelo yamaphilisi. Ama-antioxidants kule mbewu azosiza futhi ukuvimbela ukuvuvukala nokucindezeleka okwenziwe nge-oxidative esikhumbeni, okungenye yezimbangela eziyinhloko zokulahlekelwa izinwele.
Isiza ukunciphisa umzimba
imbewu ye-basilIne-fiber ephezulu kakhulu, esiza ukunqwabelanisa indle futhi uzizwe ugcwele. Lokhu kuvimbela ukudla ngokweqile kanye nokudla phakathi kokudla.
Futhi, lapho lezi zinhlamvu zigaywa, zingavuvuka kuze kube izikhathi ezingamashumi amabili ubukhulu bazo bangempela, ukunciphisa isifiso sokudla, okwenza kube lula kakhulu ukugwema ukudla okulula okunama-calorie-heavy.
Yehlisa amazinga e-cholesterol
izifundo, zimnandi imbewu ye-basiln iboniswe ukuthi ihlobene ngokuqondile nokunciphisa i-LDL noma amazinga e-cholesterol embi; lokhu kusho ingozi ephansi ye-atherosclerosis kanye nokwakheka kwama-plaque emithanjeni nasemithanjeni yegazi.
Lokhu kuzonciphisa nokucindezela kwenhliziyo futhi kunciphise ingozi yokuhlaselwa yinhliziyo nokushaywa unhlangothi.
imbewu ye-basilUmphumela wabo wokwehlisa i-cholesterol ungase uhlotshaniswe ne-fiber encibilikayo equkethe, esiza umzimba ukubopha nokukhipha i-cholesterol.
Ilawula umfutho wegazi
I-Basil isetshenziswa emithini yendabuko yaseShayina ukwelapha izifo eziningi ezingapheli, kuhlanganise nomfutho wegazi ophezulu.
Ucwaningo Lwe-Hypertension Ucwaningo lwezilwane olwanyatheliswa kumagazini i-Cell Journal lwathola ukuthi i-basil inomphumela ku-lipid metabolism nama-platelet.
Ngenxa yalokho, ukusetshenziswa kwayo kungasiza ekulawuleni umfutho wegazi. Olunye ucwaningo mayelana nokusebenza kwamakhambi emvelo ekwelapheni umfutho wegazi ophakeme lukweleta lo mphumela ku-eugenol, enye yezingxenye eziyinhloko ze-basil. Isiza ngokuvimbela iziteshi ze-calcium.
Ithuthukisa impilo yamathambo
imbewu ye-basilUkudla lezi zinhlamvu njalo kuzosiza ukuthuthukisa ukuminyana kwamaminerali amathambo, njengoba aqukethe amaminerali ahlukahlukene njengensimbi, i-potassium, ithusi, i-calcium, i-manganese ne-magnesium. Lokhu kuzonciphisa ingozi yokuthuthukisa i-osteoporosis futhi kukugcina uzizwa umncane futhi unamandla njengoba ukhula.
Ivimbela izifo
Izifundo eziningi, imbewu ye-basilIne-antimicrobial, antioxidant kanye ne-anticancer properties. imbewu ye-basilIqukethe amanani abalulekile kavithamini A namanye ama-antioxidants angasiza ekunciphiseni ukucindezeleka okwenziwe nge-oxidative nokuvuvukala okungapheli emzimbeni.
Lokhu kuzonciphisa ubunzima kumasosha omzimba futhi kuvimbele izifo eziningi ezihlukahlukene ze-pathogenic nezimo zezokwelapha.
Isiza ekulawuleni isifo sikashukela
I-Biomedicine & Pharmacotherapy Isihloko esishicilelwe kujenali imbewu ye-basilWahlola umphumela wawo ezilwaneni.
Kwaphethwa ngokuthi okukhishwe kwalezi mbewu kungaba nomthelela we-antidiabetic kumagundane anesifo sikashukela.
Ngokusekelwe kulokhu, imbewu ye-basilUphakamisa ukuthi ingasetshenziswa ukusiza ngesifo sikashukela sohlobo 2 kanye nezinkinga ezihlobene nokungasebenzi kahle kwesibindi, i-diabetesic nephropathy, kanye ne-immunosuppression.
ikhulula ukucindezeleka
Uhlolo lwezinsuku ezingama-30 konogwaja lubonisa imiphumela yokulwa nokucindezeleka kwe-basil uma idliwa njalo, ngenxa yezakhiwo zayo zokulwa ne-antioxidant.
imbewu ye-basilUkusetshenziswa njalo kwalokhu kungasiza ekunciphiseni iziqephu zokucindezeleka, kuthuthukise isimo sengqondo, futhi kwehlise amazinga amahomoni okucindezeleka emzimbeni.
Ithuthukisa impilo yamehlo
Njengoba kunikezwe okuqukethwe kwayo okubalulekile kwe-vitamin A, iyanconywa kubantu abanokukhubazeka kokubona noma amazinga aphezulu okucindezeleka okwenziwe nge-oxidative. imbewu ye-basil kunconyiwe.
I-Vitamin A isebenza njenge-antioxidant enamandla ku-retina, ivimbela ukuthuthukiswa kwe-cataract kanye ukuwohloka kwe-macularibambezela ukuvela kwayo.
iqeda ubuhlungu
Ezimweni ezifana ne-arthritis, i-gout, ikhanda kanye nesifo samathumbu esicasulayo (IBS), imbewu ye-basilKuyaziwa ukuthi lo muthi unciphisa ukuqina kwalokhu kuhlaselwa futhi unciphisa ubuhlungu ngokushesha.
Izithako ezisebenzayo kulezi zinhlamvu zithatha indima ebalulekile ezimweni eziningi zezempilo ezivamile ngokuvimbela ukukhululwa kwama-pro-inflammatory compounds nama-cytokines.
Ungayidla kanjani imbewu ye-basil?
Ungangeza imbewu emaresiphi ngokuwacwilisa. Ukucwilisa, isipuni esisodwa (13 grams) imbewu ye-basilFaka amanzi (240 ml noma ingilazi) kuwo.
Ungasebenzisa amanzi amaningi uma uthanda, ngoba imbewu imunca amanzi kalula. Ukusebenzisa amanzi amancane kakhulu kungabangela ukuthi imbewu ihlangane lapho imanzi.
Gcoba imbewu cishe imizuzu eyishumi nanhlanu. Njengoba imbewu ikhukhumala, icishe ibe kathathu ngobukhulu. Ngaphezu kwalokho, ingaphandle elifana nejeli liphenduka libe mpunga.
ecwile imbewu ye-basilIphakathi lihlala limnyama. Ngemva kwemizuzu eyishumi nanhlanu, khipha amanzi bese uwafaka eresiphi yakho. Uma uyengeza ku-recipe ewuketshezi njengesobho, awudingi ukucwiliswa ngaphambili.
Isetshenziswa kuphi Imbewu ye-Basil?
imbewu ye-basil Ungathola izindlela zokupheka eziningi nge isiphuzo sembewu ye-basil Ingasetshenziswa nasezintweni zokupheka. Ukunambitheka okuthambile kwembewu kuhlangana kalula nezindlela zokupheka. imbewu ye-basilUngayisebenzisa kulawa maresiphi:
– Smoothies
- Ama-Milkshakes
– Lemonade nezinye iziphuzo
- Amasobho
- Izingubo zesaladi
- I-yogurt
- I-Pudding
– Okusanhlamvu okushisayo njenge-oatmeal
- Ama-pancake aphelele
– Isinkwa namakhekhe
Yiziphi Izingozi Zembewu ye-Basil?
I-fiber ephezulu yalezi zinhlamvu ingabangela imiphumela emibi yokugaya njengokuqunjelwa. Ukuze unqobe le nkinga emathunjini, kuyadingeka ukwandisa kancane kancane ukungena kwe-fiber.
imbewu ye-basilOmunye wemiphumela emibi yalo muthi imiphumela yawo engaba khona emazingeni ama-hormone emzimbeni, okuyi-estrogen. Lokhu kungaba yingozi kwabesifazane abakhulelwe ngoba kungavusa ukopha bese kudala izinkinga enganeni.
Labo abahlushwa ukungalingani kwegilo noma ezinye izinkinga zamahomoni akufanele basebenzise lezi zimbewu ngaphandle kokukhuluma nodokotela wabo.
Ngenxa yalokho;
imbewu ye-basilIne-fiber eningi, umthombo omuhle wamaminerali, inothe ngamafutha e-omega 3 asekelwe esitshalweni futhi iqukethe inqwaba yezinhlanganisela zezitshalo ezinenzuzo.
Ungasebenzisa lezi zinhlamvu ngokuzicwilisa noma ngokuqondile ezindleleni ezahlukene zokupheka.
Imibhalo Okufanele Uyifunde
