Kodi Tsamba la Alfalfa N'chiyani?
Zakudya zamakono za Alfalfa sizodabwitsa poganizira mbiri yake. Ngakhale poyamba ankagwiritsidwa ntchito ngati chakudya cha ziweto, nyemba (Medicago sativa) zinali zofala mu mankhwala achi China komanso mankhwala a Indian ayurvedic kwa zaka mazana ambiri.
Masiku ano, nyemba nthawi zambiri zimaganiziridwa kuti ndi therere chifukwa cha kukoma kwake kowawa kwa nthaka. Komabe, mbewu yosatha imeneyi ndi mbali ya banja la nyemba zopatsa thanzi, zomwe zimapangitsa kuti ikhale msuwani wa mphodza, nyemba, ndi quinoa.
Mphamvu zambiri zopatsa thanzi za nyemba zimachokera ku njere zake. Mavitamini ofunikira monga A, C, E, ndi K amapakidwa mu zomera zazing’onozi, osatchulanso kuti zili ndi calcium, iron, copper, riboflavin, ndi phosphorous.
Mbewuzo nthawi zambiri zimamera ndipo zimadyedwa zosaphika. Kapenanso, mphukira zobiriwira zimawuma ndikuphatikizidwa mu ufa wowonjezera.
Kodi Mapindu a Masamba a Alfalfa Ndi Chiyani?
Nyemba nthawi zambiri amaonedwa ngati chakudya chapamwamba, koma chifukwa chiyani? Nazi zifukwa 10 zomwe muyenera kupeza nyemba zambiri m'moyo wanu:
1. Fiber ndi mapuloteni odzaza
Ngakhale zingamveke zosasangalatsa, kapu imodzi ya nyemba za nyemba imanyamula pafupifupi gramu imodzi ya fiber ndi mapuloteni. Kumbukirani kuti kuchuluka kwazakudya zenizeni ndizovuta kudziwa chifukwa milingo imasiyanasiyana malinga ndi mbewu.
Akatswiri amalangiza zakudya zokhala ndi mapuloteni komanso fiber kuti zithandizire kuchepetsa thupi komanso kuchepetsa shuga wamagazi ndi cholesterol. Koma zakudya zomwe zimakuthandizani kuti mukwaniritse malingaliro a zakudya zatsiku ndi tsiku zingakhale zovuta kupeza, kupanga nyemba imodzi mwa njira zosavuta zophatikizira mapuloteni opangidwa ndi zomera ndi zakudya zowonjezera muzochita zanu.
Chikho chimodzi cha nyemba chimakhala ndi ma calories osapitirira sikisi pafupifupi, zomwe zimapangitsa kuti chakudya chopatsa thanzichi chikhale choyenera kwa iwo omwe amadya zakudya zapadera kapena kuyang'anira momwe amadyera.
2. Gwero labwino kwambiri la antioxidants
Kwa iwo omwe atopa kudya masamba awo, nyemba zitha kukhala yankho. Chimodzi mwazabwino zazakudya zamasamba amasamba ndikuti ali odzaza ndi ma antioxidants. Mfundo imeneyi ndi yowonanso ndi tsamba la alfalfa, lomwe katundu wake wa antioxidant amafanana ndi masamba monga kale ndi sipinachi.
Ma Antioxidants ndi mawu okhudza thanzi, koma chifukwa chiyani ali ofunikira? Mwachidule, ma antioxidants ndi ofunikira pothandiza thupi kulimbana ndi ma free radicals (mamolekyu owopsa omwe amalumikizidwa ndi chiwopsezo chowonjezereka cha matenda amtima ndi khansa), kuchiritsa minofu ndi mafupa otupa, ndikuthandizira chitetezo chamthupi.
Kaya mukuwonjezera mphukira pachakudya chanu kapena kumwa zowonjezera za alfafa, chakudya chapamwamba chochokera ku chomerachi chimapereka njira ina yopezera ma antioxidants.
3. Mavitamini C ambiri
Vitamini wofunikirayu sapezeka mu kaloti ndi malalanje okha. Mbeu za nyemba zobiriwira zobiriwira zimapatsa 8.2 mg wa Vitamini C, womwe umatenga pafupifupi 9% ya madyedwe ovomerezeka tsiku ndi tsiku a vitamini C.
Mwinanso wodziwika kwambiri chifukwa cha mphamvu zake zoteteza chitetezo chokwanira, Vitamini C ndi wothandizira chitetezo chokwanira. Ubwino wake umapitilira chitetezo chamthupi kumenyana ndi ma free radicals ndikuthandizira kupanga kolajeni.
Collagen, mawu ena odziwika bwino a thanzi, ndi puloteni yomwe imateteza machitidwe ambiri osalimba a thupi, kuphatikizapo manjenje, mafupa, cartilage, ndi magazi. Ndikofunikiranso kuti misomali yathanzi, tsitsi, ndi khungu, kutanthauza kuti nyemba zimakhala ndi Vitamini C wofunikira kuti apange kolajeni kukuthandizani kuti muziwoneka bwino komanso kuti muzimva bwino.
4. Imalimbitsa mafupa
Chikho chimodzi cha nyemba za nyemba chimapanga 8% ya mavitamini omwe amalangizidwa tsiku ndi tsiku a Vitamini K. Osati zokhazo, Vitamini K ndi vitamini wofala kwambiri mumbewu iyi ya superfood. Vitamini K uyu ndi wofunikira kuti mafupa akhale ndi thanzi labwino chifukwa amathandiza kupanga minofu ya mafupa.
Kafukufuku yemwe adachitika pa azimayi ambiri omwe adatenga nawo gawo adapeza kuti omwe amadya kwambiri Vitamini K tsiku lililonse sangathyole fupa poyerekeza ndi omwe adadya pang'ono vitaminiyi.
Kwa okalamba, omwe ali ndi matenda osteoporosis, kapena zinthu zina zomwe zimafooketsa mafupa, nyemba ndi njira yosavuta yowonetsetsa kuti muli ndi Vitamini K wokwanira muzakudya zanu.
5. Gwero la phosphorous
Ngakhale mchere wofunikirawu sungakhale wotchuka ngati chitsulo ndi zinki, phosphorous ndiyofunikira kuti mafupa ndi mano olimba, apange DNA ndi RNA, amathandizira kagayidwe kazakudya, komanso kulimbana ndi matenda a mkodzo (UTIs).
Pochiza UTIs, phosphorous imatembenuza kukula kwa bakiteriya chifukwa cha kuchuluka kwa calcium. Zimatero pomanga kashiamu kuti azizungulira thupi lonse ndikuchepetsa mabakiteriya a acidic (ndi omwe amatha kutenga matenda).
Akatswiri amaneneratu kuti phosphorous imachepetsa mwayi wopeza miyala ya impso ndi mkodzo. Komabe, mcherewu suchitika mwachibadwa m'thupi ndipo ukhoza kupezedwa ndi chakudya.
Gawo limodzi la nyemba limapereka 70 mg wa phosphorous. Komabe, iyi ndi 1.7% yokha yazomwe zimalimbikitsidwa tsiku lililonse. Izi zikutanthauza kuti nyemba zokha sizingakwaniritse zosowa za thupi.
6. Kuchuluka kwachitsulo
Monga phosphorous, iron ndi mchere wofunikira womwe umapezeka kuchokera ku chakudya. Alfalfa imapereka 0,96 mg yachitsulo pakamodzi kamodzi, kapena pafupifupi 50% yazomwe zimafunikira tsiku lililonse. Ngakhale chitsulo sichomwe chimakhala chofala kwambiri muzakudya zapamwamba, chimakhala ndi zabwino zambiri paumoyo.
Iron ndiyofunikira popanga maselo ofiira a magazi, kuyendetsa kuthamanga kwa magazi, kusintha chakudya kukhala mphamvu (njira yomwe imatchedwa metabolizing), komanso kuthandizira dongosolo lamanjenje lathanzi. Kuperewera kwa iron kumakhala kofala, makamaka pakati pa amayi ndi amayi oyembekezera, ndipo kungayambitse mavuto osiyanasiyana azaumoyo, monga kuchepa kwa iron anemia nthawi zambiri.
Komabe, kwa anthu ambiri ku US, kuphatikiza nyemba kapena ndiwo zamasamba muzakudya zanu zimatsimikizira kuti thupi lanu limalandira mchere wofunikirawu.
7. Imathandiza kuchepetsa mafuta m’thupi
Kafukufuku wina akuwonetsa kuti alfalfa imatha kuthandizira kuchepetsa cholesterol. Kafukufuku wa 2014 wochitidwa pa makoswe adapeza kuti kuchulukitsa kudya kwawo kwa alfafa tsiku lililonse kunali kogwirizana ndi kuchepa kwa lipoprotein yotsika kwambiri, yomwe imadziwika kuti mtundu woyipa wa cholesterol womwe umapezeka m'magazi.
Ofufuza alibe umboni wotsimikizira kugwirizana pakati pa nyemba ndi cholesterol yotsika. Komabe, superfood imayang'ana zambiri zazakudya za American Heart Association zowongolera cholesterol ndi thanzi la mtima. Malangizo ena akuphatikizapo kudya zipatso ndi ndiwo zamasamba ndi chakudya komanso kudalira mapuloteni opangidwa ndi zomera monga nyemba.
8. Zingathandize kuthetsa zizindikiro za kusintha kwa thupi
Mbeu za alfalfa ndi gwero lachilengedwe lochokera ku zomera za phytoestrogens, mankhwala ofanana ndi timadzi ta estrogen. Kwa anthu ena, kuwonjezera nyemba m'zakudya zawo kungathandize kuchepetsa zizindikiro za kusamba.
Kusiya kusamba ndi mbali ya kukalamba kwa thupi ndipo kumasonyeza kutha kwa nyengo ya chonde m’thupi. Panthawi ya kusinthaku, ma estrogen ndi progesterone amasintha, zomwe zimayambitsa mayankho ambiri pamene thupi likuyesera kuyambiranso.
Popeza kuti kulowetsedwa m'mahomoni nthawi zambiri kumayambitsa zizindikiro zosasangalatsa za kusintha kwa msambo, milingo ya estrogenic ya tsamba la alfalfa ikusonyeza kuti ingathandize kuwongolera kuchuluka kwa mahomoni m'thupi.
Izi zikutanthauza kuti kudya njere za nyerere, kaya zaiwisi kapena ngati mapiritsi, kungapereke njira yothanirana ndi zizindikiro za nthawi yosiya kusamba, kuphatikizapo kusinthasintha kwa maganizo, kutentha thupi, kusowa tulo, ndi kutuluka thukuta usiku. Kwa anthu omwe amasiya kusamba, kukopa kwa zakudya zapamwambazi sikungatsutsidwe.
9. Zogwirizana ndi kasamalidwe kabwino ka kulemera
Kaya mukuyesera kuchepetsa mapaundi angapo kapena kufunafuna njira zochepetsera thupi lanu, nyemba imapereka mapindu ambiri owongolera kulemera. Mbewu iyi ndi yotsika kwambiri ya calorie, yomwe imapangitsa kuti ikhale yabwino kuchepetsa thupi.
Komabe, masamba a alfalfa amakhala ndi ulusi, womwe umakuthandizani kuti mukhale wokhuta kwa nthawi yayitali popanda zilakolako zadzidzidzi zomwe zingabwere pambuyo pake. Kupatula kukopa kwake kodziwikiratu kwa anthu pazakudya, akatswiri amakondanso mapindu omwe amalimbikitsa kagayidwe ka nyemba.
Kafukufuku wochitidwa pa makoswe adathandizira izi powonetsa kuti nyemba zingathandize kulimbikitsa mphamvu za thupi ndi kagayidwe kake kotero kuti thupi limawotcha mafuta ngakhale osagwira ntchito. Ngakhale kuti padakalibe zambiri zotsimikizira momwe nyemba zimakhudzira kagayidwe kake m'thupi la munthu, asayansi amakhulupirira kuti zotsatira zake ndi zofanana, ngati sizili zofanana.
10. Kusamalira matenda a shuga
Akatswiri ambiri amakhulupirira kuti nyenyeswa zomwe zili ndi ulusi wambiri zimathandiza kuti shuga m'thupi asamalowe m'thupi. Sikuti chithandizochi chimangowongolera kuchuluka kwa shuga m'magazi, koma akatswiri amati zingathandize kuthana ndi matenda a shuga ngati atengedwa ngati chowonjezera chazakudya.
Ngakhale palibe umboni wochokera ku kafukufuku wochitidwa pa anthu, kuyesa kwa nyama kumasonyeza kuti mankhwala a alfafa mwachibadwa amachepetsa kuchuluka kwa shuga m'magazi, cholesterol, ndi triglycerides (mafuta).
Zowona, pali maubwino ocheperako okhudzana ndi mankhwala a alfa pa matenda a shuga. Kuwongolera kulemera ndi zakudya zomwe zimayang'ana pazakudya zochokera ku zomera ndizo maziko othandizira anthu odwala matenda a shuga kukhala ndi moyo wathanzi komanso kuchepetsa mavuto a m'tsogolomu.
11. Thanzi la mtima
Flavonoids, omwe ndi mankhwala a zomera okhala ndi antioxidant ndi anti-inflammatory properties, ali ochuluka m'masamba a nyemba. Ma Flavonoids awonetsedwa kuti amachepetsa chiopsezo cha matenda a mtima ndi sitiroko poteteza mitsempha ku kupsinjika kwa okosijeni ndi kutupa. Tsamba la Alfalfa lingathandizenso anthu omwe ali ndi matenda oopsa.
Mofananamo, ma saponins omwe amapezeka mu tsamba la alfalfa amamangiriza ku cholesterol ndikuchepetsa kuyamwa kwake m'magazi. Chifukwa cha ubwino wake, nyemba zimatha kuteteza thanzi la mtima ndi kulimbikitsa kutuluka kwa magazi, kuchepetsa chiopsezo cha matenda a mtima ndi matenda ena oyendetsa magazi.
12. Kuthamanga kwa Magazi ndi Magazi
Tsamba la Alfalfa lili ndi potaziyamu wambiri, mchere wofunikira womwe ungathandize kulimbikitsa kuyenda bwino komanso kuthamanga kwa magazi. Kuchuluka kwa potaziyamu kungathandize kuchepetsa kuthamanga kwa magazi, kuchepetsa chiopsezo cha matenda a mtima ndi sitiroko. Kumbali ina, sodium imakhala ndi zotsatira zosiyana ndipo imatha kukweza kuthamanga kwa magazi.
Tsamba la Alfalfa lingathandize kuchepetsa chiopsezo cha kusokonezeka kwa magazi ndi kuthamanga kwa magazi mwa kulimbikitsa kuyenda bwino kwa magazi. Zingathenso kuonjezera kutumiza kwa okosijeni kuzinthu za thupi komanso kupititsa patsogolo mphamvu zambiri.
13. Ntchito Yachidziwitso
Vitamini E, vitamini K, ndi folate ndi zakudya zonse zomwe zimapezeka mu tsamba la alfalfa zomwe zingathandize kusunga chidziwitso. Vitamini E ili ndi ma antioxidants omwe amateteza ubongo ku kuwonongeka kwakukulu kwaufulu, ndipo vitamini K yalumikizidwa ndi kukumbukira bwino komanso kugwira ntchito kwamaganizidwe. Mofananamo, folate ingathandize kupewa kuchepa kwa chidziwitso mwa okalamba.
Chifukwa cha mphamvu yake ya neuroprotective, tsamba la alfalfa lingathandize kuti ubongo ukhale wathanzi, makamaka kwa omwe akuvutika ndi kuchepa kwa chidziwitso chifukwa cha ukalamba. Ngakhale kuti kufufuza kwina kuli kofunika, kudya koyenera ndi mchere kungateteze ubongo ndi ntchito yachidziwitso.
14. Khungu Health
Masamba a nyemba ali ndi zakudya zambiri monga vitamini C, vitamini E, ndi chlorophyll, zonse zomwe zili zofunika kuti khungu likhale lathanzi. Vitamini C imapangitsa kuti khungu likhale lolimba komanso lokhazikika pothandizira kupanga kolajeni, pamene vitamini E amapereka antioxidant zotsatira ndikuteteza khungu kuti lisawonongeke.
Kuphatikiza apo, zinki ndi chlorophyll za masamba a alfalfa zimathandizira kuchepetsa kutupa pakhungu ndi ziphuphu zakumaso, kuchiritsa mabala, komanso kuthana ndi ukalamba msanga. Popereka zakudya zofunika izi, tsamba la alfalfa limathandizira khungu lathanzi ndikuchepetsa kutupa.
15. Kupewa Khansa
Mankhwala a phytochemicals omwe amapezeka mu tsamba la alfalfa, monga saponins, coumarins, ndi flavonoids, awonetsedwa kuti amachepetsa chiopsezo cha khansa. Mankhwalawa angathandize kuteteza maselo a m’thupi kuti asawonongeke komanso angathandize kupewa kukula kwa maselo a khansa.
Kuphatikiza apo, masamba a alfa alfa amakhala ndi chlorophyll, yomwe ingathandize kupewa kukula kwa mitundu ina ya maselo a khansa. Ngakhale kuti kafukufuku wochulukirapo akufunika kuti amvetsetse bwino zomwe alfalfa amalimbana ndi khansa, zingathandize kupewa ndi kuchepetsa kufalikira kwa khansa.
Kodi muyenera kumwa masamba ochuluka bwanji patsiku?
Palibe umboni wotsimikizika wa kuchuluka kwa nyemba zomwe muyenera kudya. Komabe, dziwani kuti anthu omwe ali ndi pakati, omwe amagwiritsa ntchito mankhwala ochepetsa magazi, kapena omwe ali ndi chitetezo chamthupi chofooka angafune kuchepetsa kapena kupewa nyemba. Mphukira zazing'ono zimakhala ndi chiopsezo chachikulu chotenga mabakiteriya omwe angayambitse matenda aakulu chifukwa cha zakudya.
Nthawi yotumiza: Sep-25-2023
