Ubwino Wapamwamba 8 Waumoyo wa Artichokes ndi Artichoke Extract

Ngakhale nthawi zambiri amatengedwa ngati masamba, artichokes (Cynara cardunculus var. khungwa kachilomboka) ndi mtundu wa nthula.

Chomerachi chimachokera ku Mediterranean ndipo chakhala chikugwiritsidwa ntchito kwa zaka mazana ambiri kuti chikhale ngati mankhwala.

Ubwino wake wathanzi umaphatikizapo kuchepetsa shuga wamagazi ndikuwongolera chimbudzi, thanzi la mtima, komanso thanzi lachiwindi.

Kutulutsa kwa Artichoke, komwe kumakhala ndi zinthu zambiri zopezeka muzomera, kumadziwikanso ngati chowonjezera.

Nawa maubwino 8 apamwamba azaumoyo a atitchoku ndi titchoku.

Timaphatikizapo zinthu zomwe timakhulupirira kuti zingakhale zothandiza kwa owerenga athu. Ngati mugula kudzera pa maulalo patsamba lino, titha kupeza kantchito kakang'ono. Nayi njira yathu.

1. Yodzaza ndi Zakudya Zakudya

Artichokes ali odzaza ndi michere yamphamvu. Artichoke yapakatikati (128 magalamu yaiwisi, 120 magalamu ophika) ili ndi ():

Artichokes ali ndi mafuta ochepa pamene ali ndi fiber, mavitamini, mchere ndi antioxidants. Makamaka mavitamini C ndi K, amaperekanso mchere wofunikira, monga magnesium, phosphorous, potaziyamu ndi chitsulo.

Atitchoku ambiri ali ndi pafupifupi 7 magalamu a , omwe amaimira 23 mpaka 28% ya Reference Daily Intake (RDI).

Mila yokoma iyi imakhala ndi ma calories 60 okha pa atitchoku sing'anga ndi pafupifupi magalamu 4 a mapuloteni, omwe amakhala pamwamba pa chakudya chochokera ku mbewu.

Kuphatikiza apo, artichokes ndi amodzi mwa masamba omwe ali ndi antioxidants kwambiri.

Pitilizani Artichokes ali ndi mafuta ochepa, ochuluka mu fiber, ndipo ali ndi mavitamini ndi mchere monga vitamini C, vitamini K, folate, phosphorous, ndi magnesium. Amakhalanso amodzi mwa magwero olemera kwambiri a antioxidants.

2. Atha kuchepetsa cholesterol "yoyipa" ya LDL ndikuwonjezera "zabwino" za HDL cholesterol

Kutulutsa kwa masamba a Artichoke kungakhale ndi zotsatira zabwino pa.

Kafukufuku wamkulu wokhudza anthu opitilira 700 adapeza kuti kuphatikizika kwatsiku ndi tsiku ndi masamba a atitchoku kwa masabata 5 mpaka 13 kunapangitsa kuchepa kwa cholesterol yonse komanso "yoyipa" ya LDL ().

Kafukufuku wa achikulire 143 omwe ali ndi cholesterol yayikulu adawonetsa kuti tsamba la atitchoku lomwe limatengedwa tsiku lililonse kwa milungu isanu ndi umodzi lidapangitsa kuti 18,5% ndi 22,9% achepe okwana ndi "zoyipa" za LDL cholesterol.

Kuphatikiza apo, kafukufuku wa nyama adawonetsa kuchepa kwa 30% kwa cholesterol "yoyipa" ya LDL komanso kutsika kwa 22% pambuyo pomwa pafupipafupi titchoku ya atitchoku ().

Kuphatikiza apo, kumwa pafupipafupi kwa artichoke kumatha kukulitsa cholesterol "yabwino" ya HDL mwa akulu omwe ali ndi cholesterol yayikulu ().

Kutulutsa kwa Artichoke kumakhudza cholesterol m'njira ziwiri zazikulu.

Choyamba, artichokes ali ndi luteolin, antioxidant yomwe imalepheretsa mapangidwe a cholesterol ().

Chachiwiri, masamba a artichoke amalimbikitsa thupi lanu kuti ligwiritse ntchito mafuta a cholesterol moyenera, zomwe zimapangitsa kuti muchepetse ().

Pitilizani Kutulutsa kwa Artichoke kumatha kuchepetsa kuchuluka kwa LDL cholesterol ndi cholesterol "yoyipa" ndikuwonjezera "zabwino" za HDL cholesterol.

3. Angathandize Kuwongolera Kuthamanga kwa Magazi

Kutulutsa kwa Artichoke kungathandize anthu omwe ali ndi kuthamanga kwa magazi.

Kafukufuku wa amuna 98 omwe ali ndi kuthamanga kwa magazi adapeza kuti kumwa kwatsiku ndi tsiku kwa atitchoku kwa masabata a 12 kunachepetsa kuthamanga kwa magazi kwa diastolic ndi systolic ndi 2,76 ndi 2,85 mmHg motsatira ().

Momwe masamba a atitchoku amachepetsa kuthamanga kwa magazi sikudziwika bwino.

Komabe, kafukufuku wamachubu ndi nyama akuwonetsa kuti atitchoku artichoke amalimbikitsa enzyme eNOS, yomwe imathandizira kukulitsa mitsempha yamagazi (, ).

Kuonjezera apo, artichokes ndi gwero labwino la , zomwe zimathandiza kuchepetsa kuthamanga kwa magazi ().

Izi zati, sizikudziwika ngati kudya artichokes kumapereka phindu lomwelo chifukwa chotsitsa cha atitchoku chomwe chimagwiritsidwa ntchito mu maphunzirowa chimakhala chokhazikika.

Pitilizani Kutulutsa kwa Artichoke kungathandize kuchepetsa kuthamanga kwa magazi mwa anthu omwe milingo yawo yakwera kale.

4. Akhoza Kupititsa patsogolo Thanzi la Chiwindi

Masamba a Artichoke amatha kuteteza chiwindi chanu kuti zisawonongeke ndikulimbikitsa kukula kwa minofu yatsopano.

Zimawonjezeranso kupanga bile, zomwe zimathandiza kuchotsa poizoni woyipa pachiwindi ().

Pakafukufuku wina, chotsitsa cha atitchoku chomwe chimaperekedwa kwa makoswe chinapangitsa kuti chiwindi chiwonongeke pang'ono, kuchuluka kwa antioxidant, komanso kugwira ntchito bwino kwa chiwindi pambuyo pakumwa mankhwala osokoneza bongo, poyerekeza ndi makoswe omwe sanalandire artichoke ().

Kafukufuku wa anthu amasonyezanso zotsatira zabwino pa .

Mwachitsanzo, kuyesedwa kwa anthu 90 omwe ali ndi matenda a chiwindi osaledzeretsa adapeza kuti kudya 600 mg wa atitchoku kuchotsa tsiku lililonse kwa miyezi iwiri kumapangitsa kuti chiwindi chizigwira ntchito bwino ().

Mu kafukufuku wina amene sanali mowa onenepa akuluakulu, kutenga atitchoku Tingafinye tsiku lililonse kwa miyezi iwiri zinachititsa kuchepetsa kutupa chiwindi ndi kuchepa mafuta mafunsidwe kuposa kudya atitchoku Tingafinye. ().

Asayansi amakhulupirira kuti ma antioxidants ena omwe amapezeka mu artichokes - cynarin ndi silymarin - ndi omwe amachititsa izi ().

Kafukufuku wochulukirapo akufunika kuti atsimikizire ntchito ya titchoku ya atitchoku pochiza matenda a chiwindi.

Pitilizani Kumwa artichoke nthawi zonse kungathandize kuteteza chiwindi chanu kuti zisawonongeke komanso kuchepetsa zizindikiro za matenda a chiwindi omwe si a mowa. Komabe, kufufuza kowonjezereka kumafunika.

5. Akhoza Kupititsa patsogolo Thanzi la M'mimba

Artichokes ndi magwero abwino kwambiri a ulusi, omwe angathandize kuti chimbudzi chanu chikhale bwino mwa kulimbikitsa, kuchepetsa chiopsezo cha khansa zina za m'matumbo komanso kuthetsa kudzimbidwa ndi kutsekula m'mimba (, , ).

Artichokes ali ndi inulin, mtundu wa ulusi womwe umagwira ntchito ngati .

Mu kafukufuku wina, akuluakulu 12 adakumana ndi mabakiteriya am'matumbo otsogola atadya titchoku yomwe imakhala ndi inulin tsiku lililonse kwa milungu itatu (, ).

Kutulutsa kwa atitchoku kungathandizenso kuchepetsa zizindikiro za kusagayeka m'mimba, monga kutupa, nseru, ndi kutentha pamtima (, ).

Kafukufuku wa anthu 247 omwe ali ndi vuto la kusagaya m'mimba adatsimikiza kuti kumwa kwatsiku ndi tsiku kwa masamba a atitchoku kwa milungu isanu ndi umodzi kumachepetsa zizindikiro, monga flatulence ndi kusasangalala kukhuta, poyerekeza ndi kusadya.

Cynarin, mankhwala omwe amapezeka mwachibadwa mu artichokes, angayambitse zotsatira zabwinozi mwa kulimbikitsa kupanga ndulu, kufulumizitsa matumbo a m'mimba, ndi kukonza chimbudzi cha mafuta ena (, ).

Pitilizani Masamba a Artichoke amatha kukhala ndi thanzi labwino m'mimba polimbikitsa mabakiteriya abwino a m'matumbo ndikuchepetsa zizindikiro za kusagayitsa chakudya.

6. Akhoza Kuthetsa Zizindikiro za Matenda Opweteka a M'mimba

(IBS) ndi matenda omwe amakhudza dongosolo lanu la m'mimba ndipo angayambitse kupweteka kwa m'mimba, kupweteka, kutsegula m'mimba, kutupa, kudzimbidwa, ndi flatulence.

Mu kafukufuku wa anthu omwe ali ndi IBS, kumwa kwatsiku ndi tsiku kwa masamba a atitchoku kwa masabata asanu ndi limodzi kunathandiza kuthetsa zizindikiro. Kuphatikiza apo, 96% ya omwe adatenga nawo gawo adavotera kuti ndi othandiza ngati, ngati sibwino kuposa, mankhwala ena a IBS, monga antidiarrheals ndi laxatives ().

Kafukufuku wina wa anthu 208 omwe ali ndi IBS adapeza kuti makapisozi 1 mpaka 2 a masamba a atitchoku, omwe amadyedwa tsiku lililonse kwa miyezi iwiri, amachepetsa zizindikiro ndi 26% ndikukhala moyo wabwino ndi 20% ().

Kutulutsa kwa Artichoke kumatha kuthetsa zizindikiro m'njira zingapo.

Mankhwala ena mu artichokes ali ndi antispasmodic properties. Izi zikutanthauza kuti atha kuthandiza kuyimitsa minyewa ya minofu yofala mu IBS, mabakiteriya am'matumbo, ndi (,).

Ngakhale kutulutsa kwa atitchoku kumasonyeza lonjezo lochiza zizindikiro za IBS, maphunziro akuluakulu aumunthu amafunika.

Pitilizani Kutulutsa kwa tsamba la Artichoke kungathandize kuchiza zizindikiro za IBS pochepetsa kugundana kwa minofu, kusanja mabakiteriya am'matumbo, komanso kuchepetsa kutupa. Komabe, kufufuza kowonjezereka kumafunika.

7. Akhoza Kuthandiza Kutsitsa Shuga Wamagazi

Artichokes ndi masamba a atitchoku angathandize ().

Kafukufuku wa achikulire 39 onenepa kwambiri adapeza kuti kumwa tsiku lililonse kwa nyemba zaimpso ndi atitchoku kwa miyezi iwiri kumachepetsa kuchuluka kwa shuga m'magazi poyerekeza ndi osawonjezera ().

Komabe, sizikudziwika kuti zotsatira zake zinali zotani chifukwa cha artichoke Tingafinye.

Kafukufuku wina wochepa adawonetsa kuti kudya atitchoku yophika panthawi yachakudya kumachepetsa shuga wamagazi ndi mphindi 30 mutadya. Makamaka, izi zidawonedwa mwa akulu athanzi omwe analibe metabolic syndrome ().

Momwe masamba a atitchoku amachepetsa shuga wamagazi sizimamveka bwino.

Izi zati, chotsitsa cha atitchoku chawonetsedwa kuti chimachepetsa ntchito ya alpha-glucosidase, puloteni yomwe imaphwanya wowuma kukhala shuga, yomwe imatha kukhudza kuchuluka kwa shuga m'magazi ().

Kumbukirani kuti kufufuza kwina kumafunika.

Pitilizani Umboni wina umasonyeza kuti artichokes ndi masamba a atitchoku amatha kuchepetsa shuga wa magazi. Komabe, kufufuza kowonjezereka kumafunika.

8. Atha kukhala ndi zotsatira zotsutsana ndi khansa

Kafukufuku wamachubu a nyama ndi mayeso akuwonetsa kuti atitchoku artichoke amalepheretsa kukula kwa khansa (,,).

Ma antioxidants ena - kuphatikiza rutin, quercetin, silymarin ndi gallic acid - mu artichokes amaganiziridwa kuti ndi omwe amachititsa ().

Mwachitsanzo, silymarin yasonyezedwa kuti imathandiza kupewa ndi kuchiza khansa yapakhungu m'maphunziro a nyama ndi ma test tube ().

Ngakhale zotsatira zabwinozi, palibe maphunziro aumunthu omwe alipo. Kafukufuku wochulukirapo akufunika.

Pitilizani Kafukufuku wamachubu ndi nyama akuwonetsa kuti chotsitsa cha atitchoku amatha kulimbana ndi kukula kwa maselo a khansa. Komabe, palibe maphunziro aumunthu omwe alipo, kotero kuti kufufuza kwina kumafunika kusanachitike.

Momwe mungawonjezere pazakudya zanu

Kukonzekera ndi kuphika artichokes sizowopsya monga momwe zikuwonekera.

Zitha kuphikidwa, zophika, zokazinga, zokazinga kapena zokazinga. Mukhozanso kuwakonzekeretsa zodzaza kapena mkate, kuwonjezera ndi zokometsera zina kuti mumve kukoma kowonjezera.

Kuphika nthunzi ndiyo njira yotchuka kwambiri yophikira ndipo nthawi zambiri imatenga mphindi 20 mpaka 40, kutengera kukula kwake. Kapena, mukhoza kuphika artichokes kwa mphindi 40 pa 350 ° F (177 ° C).

Kumbukirani kuti masamba ndi pachimake akhoza kudyedwa.

Akaphikidwa, masamba akunja amatha kuchotsedwa ndikuviika mu msuzi, monga aioli kapena zitsamba. Ingochotsani mnofu wodyedwa pamasamba powakokera pakati pa mano anu.

Masamba akachotsedwa, chotsani mosamala chinthu chosamveka chotchedwa choke mpaka mufike pachimake. Mutha kuchotsa pachimake kuti mudye nokha kapena pa pizza kapena saladi.

Pitilizani Mbali zodyedwa za atitchoku zikuphatikizapo masamba akunja ndi mtima. Akaphikidwa, artichokes amatha kudyedwa otentha kapena ozizira ndipo amatsagana ndi ma dips osiyanasiyana.

Wonjezerani Chitetezo ndi Mlingo

Kugwiritsa ntchito artichoke kumadziwika kuti ndi kotetezeka, komwe kumakhala ndi zotsatirapo zochepa (Sept, 37).

Komabe, zomwe zilipo ndizochepa. Zowopsa zikuphatikizapo:

• Zomwe Zingachitike: Anthu ena akhoza kukhala osagwirizana ndi artichokes ndi / kapena artichoke Tingafinye. Chiwopsezochi chimakhala chachikulu kwa aliyense yemwe sangagwirizane ndi zomera za m'banja lomwelo, kuphatikizapo daisies, mpendadzuwa, chrysanthemums ndi marigolds.
• Amayi oyembekezera kapena oyamwitsa: Azimayi oyembekezera kapena oyamwitsa akulangizidwa kuti asatengere atitchoku chifukwa chosowa chidziwitso cha chitetezo.
• Anthu omwe ali ndi vuto la ndulu kapena ndulu: Aliyense amene ali ndi izi ayenera kupewa atitchoku ndi atitchoku chifukwa amatha kulimbikitsa kayendedwe ka bile (37).

Deta pano ndiyosakwanira kukhazikitsa malingaliro a mlingo.

Komabe, mlingo wamba womwe umagwiritsidwa ntchito pofufuza anthu umachokera ku 300 mpaka 640 mg wa masamba a atitchoku katatu patsiku (kasanu ndi kawiri).

Ngati simukudziwa ngati muyenera kumwa artichoke, funsani dokotala kuti akuthandizeni.

Pitilizani Zotsatira za titchoku ya atitchoku ndizosowa, ngakhale anthu omwe ali ndi vuto la bile ndi amayi apakati kapena oyamwitsa angafune kupewa. Mlingo wofananira umachokera ku 300 mpaka 640 mg katatu patsiku.

Mfundo yofunika kwambiri

Artichokes ndi opatsa thanzi kwambiri ndipo amatha kukhala ndi thanzi labwino.

Izi zati, umboniwo umangotengera maphunziro omwe amagwiritsa ntchito kwambiri artichoke Tingafinye.

Kugwiritsa ntchito nthawi zonse kagawo kakang'ono ka atitchoku kumatha kuwongolera kuchuluka kwa cholesterol, kuthamanga kwa magazi, thanzi lachiwindi, IBS, kusagawika m'mimba, komanso kuchuluka kwa shuga m'magazi.