Ingabe i-alfalfa Powder ikulungele?

Yiziphi Izinzuzo Zeqabunga Le-Alfalfa?

I-Alfalfa ivame ukubhekwa njenge-superfood, kodwa ngani? Nazi izizathu eziyi-10 zokuthi kungani udinga ukuthola i-alfalfa eyengeziwe empilweni yakho:

1. I-fiber namaprotheni-packed

Nakuba kungase kuzwakale kuncane kunokukhanga, inkomishi eyodwa yezitshalo ze-alfalfa ipakisha cishe igremu ngayinye ye-fiber namaprotheni. Khumbula ukuthi inani eliqondile lokudla okunomsoco kunzima ukulikhomba njengoba amazinga ehluka ngembewu.

Ochwepheshe batusa ukudla okucebile ngamaprotheni kanye ne-fiber ukusiza ekulawuleni isisindo kanye nokwehlisa ushukela wegazi kanye namazinga e-cholesterol. Kodwa ukudla okukusiza ukuthi uhlangabezane nalesi sincomo sokudla kwansuku zonke kungase kube nzima ukukuthola, okwenza i-alfalfa ibe enye yezindlela ezilula zokufaka amaprotheni asekelwe ezitshalweni kanye ne-fiber yokudla esimisweni sakho.

Inkomishi eyodwa ye-alfalfa ayinamakhalori angaphezu kwayisithupha ngokwesilinganiso, okwenza lokhu kudla okunothe umsoco kuphelele kulabo abadla ukudla okukhethekile noma abaqapha ukuthi badla kanjani amakhalori.

2. Umthombo omuhle kakhulu wama-antioxidants

Kulabo abakhathele ukudla imifino yabo, i-alfalfa ingaba isisombululo. Enye yezinzuzo eziyinhloko zokudla okunomsoco wemifino eluhlaza ukuthi igcwele ama-antioxidants. Leli qiniso liyiqiniso nangeqabunga le-alfalfa, elinezici zayo zokulwa ne-antioxidant ezifana nemifino efana ne-kale nesipinashi.

Ama-Antioxidants ayi-buzzword yezempilo, kodwa kungani ebalulekile? Kalula nje, ama-antioxidants abalulekile ekusizeni umzimba ukuba ulwe nama-radicals mahhala (ama-molecule ayingozi axhunywe engozini eyandayo yesifo senhliziyo nomdlavuza), ukuphulukisa imisipha namalunga avuvukele, futhi asekele imisebenzi yokuzivikela komzimba.

Kungakhathaliseki ukuthi ungeza amahlumela esidlweni sakho noma uthatha izithasiselo ze-alfalfa, lokhu kudla okunezitsha kwezitshalo kunikeza enye indlela yokuvuna izinzuzo zama-antioxidants.

3. Igcwele i-Vitamin C

Le vithamini ebalulekile ayitholakali kuphela kwizaqathi namawolintshi. Ukuphakelwa okukodwa kwembewu ye-alfalfa eluhlaza ehlumile kunikeza u-8.2 mg kaVithamini C, okwenza cishe u-9% wokudla okunconyiwe kwansuku zonke kwale vithamini.

Mhlawumbe eyaziwa kakhulu ngamandla ayo okuzivikela omzimba, i-Vitamin C ingumsekeli wesimiso sokuzivikela komzimba esisebenzayo. Izinzuzo zayo zidlula amasosha omzimba ukulwa nama-radicals mahhala futhi isekele ukukhiqizwa kwe-collagen.

I-Collagen, elinye igama lempilo elisemfashinini, iphrotheni evikela izimiso eziningi zomzimba ezintekenteke, ezihlanganisa izinzwa, amathambo, uqwanga, nezimiso zegazi. Ibalulekile futhi ezinziphoni ezinempilo, izinwele, kanye nesikhumba, okusho ukuthi i-alfalfa inikeza uVithamini C odingekayo ukuze kwakhiwe i-collagen ukuze ikusize ubukeke futhi uzizwe ungcono kakhulu.

4. Iqinisa amathambo

Inkomishi eyodwa ye-alfalfa sprout yenza u-8% wokudla okunconyiwe kwansuku zonke kwe-Vitamin K. Akukhona lokho kuphela, i-Vitamin K iyivithamini evame kakhulu kulokhu kudla okunamandla kwembewu. Le Vitamin K ibalulekile empilweni yamathambo ngoba isiza ukwakha izicubu zamathambo.

Ucwaningo olwenziwa ochungechungeni lwabahlanganyeli besifazane lwathola ukuthi ababambiqhaza abadla i-Vitamin K ephakeme nsuku zonke babemancane amathuba okuba baphuke ithambo kunabahlanganyeli abadle kancane le vithamini efanayo.

Kubantu asebekhulile, labo abane-osteoporosis, noma ezinye izimo ezenza amathambo abe buthaka, i-alfalfa iyindlela elula yokuqinisekisa ukuthi unenani elanele le-Vitamin K ekudleni kwakho.

5. Umthombo we-phosphorus

Nakuba le minerali ebalulekile ingase ingadumile njengensimbi ne-zinc, i-phosphorus ibalulekile emathanjeni namazinyo aqinile, yakhe i-DNA ne-RNA, isekela umzimba onempilo, ngisho nokulwa nezifo zomgudu womchamo (UTIs).

Lapho ukwelapha i-UTIs, i-phosphorus ibuyisela emuva ukukhula kwamagciwane okubangelwa amazinga aphezulu e-calcium. Lokhu ikwenza ngokubopha i-calcium ukuthi ijikeleze umzimba wonke futhi inciphise amabhaktheriya ane-acidic (kanye ne-infection).

Ochwepheshe babikezela ukuthi i-phosphorus inciphisa amathuba okuthola izinso namatshe omchamo. Kodwa-ke, le mineral ayenzeki ngokwemvelo emzimbeni futhi ingatholwa kuphela ngokudla.

Ingxenye eyodwa ye-alfalfa inikeza ama-70 mg we-phosphorus. Nokho, lokhu kungu-1.7% kuphela wokudla okunconyiwe kwansuku zonke. Lokhu kusho ukuthi i-alfalfa iyodwa ayikwazi ukuhlangabezana nezidingo zomzimba.

6. Insimbi ephezulu

Njenge-phosphorus, i-iron iyiminerali ebalulekile etholakala ekudleni. I-Alfalfa ihlinzeka ngo-0.96 mg wensimbi ekusetshenzisweni okukodwa, noma cishe u-50% wesidingo esinconyiwe sansuku zonke sokudla. Nakuba i-iron ingeyona i-mineral evame kakhulu ku-superfood, isapakisha izinzuzo eziningi zezempilo.

I-ayoni ibalulekile ekwenzeni amangqamuzana egazi abomvu, ekulawuleni umfutho wegazi, ukuguqula ukudla kube amandla (inqubo ebizwa ngokuthi i-metabolizing), kanye nokusekela isimiso sezinzwa esinempilo. Ukushoda kwe-ayoni kuvamile, ikakhulukazi kwabesifazane kanye nabantu abakhulelwe, futhi kungase kuholele ezinseleleni zezempilo ezihlukahlukene, njengokuntuleka kwe-iron anemia ezimweni ezimbi kakhulu.

Kodwa-ke, kubantu abaningi base-US, ukufaka i-alfalfa noma enye imifino ekudleni kwakho kuqinisekisa ukuthi umzimba wakho uthola le mineral ebalulekile.

7. Isiza ukwehlisa i-cholesterol

Ezinye izifundo ziphakamisa ukuthi i-alfalfa ingasekela amazinga e-cholesterol aphansi. Ucwaningo olwenziwa ngo-2014 kumagundane lwathola ukuthi ukwandisa ukudla kwawo kwe-alfalfa nsuku zonke kwakuhlobene namanani ancishisiwe e-low-density lipoprotein, ngenye indlela eyaziwa ngokuthi uhlobo oluyingozi lwe-cholesterol engatholakala egazini.

Abacwaningi abanabo ubufakazi obufakazela ukuxhumana phakathi kwe-alfalfa ne-cholesterol ephansi. Kodwa-ke, i-superfood ihlola izincomo zokudla eziningi ze-American Heart Association zokulawula i-cholesterol nempilo yenhliziyo. Amanye amathiphu ahlanganisa ukudla izithelo nemifino ngokudla kanye nokuthembela kumaprotheni asekelwe ezitshalweni afana nemifino.

8. Ingasiza ekudambiseni izimpawu zokunqamuka kokuya esikhathini

Imbewu ye-alfalfa iwumthombo wemvelo osekelwe esitshalweni we-phytoestrogens, isakhi samakhemikhali esifana nehomoni i-estrogen. Kwabanye abantu, ukwengeza i-alfalfa ekudleni kwabo kungasiza ekunikezeni impumuzo ezimpawini zokunqamuka kokuya esikhathini.

Ukunqamuka kokuya esikhathini kuyingxenye yenqubo yokuguga komzimba futhi kuphawula ukuphela kwesikhathi sokuvunda komzimba. Phakathi nalesi sikhathi sezinguquko, amazinga e-estrogen ne-progesterone ashintsha, okubangela igagasi lezimpendulo njengoba umzimba uzama ukulinganisa.

Njengoba ukucwiliswa kwamahomoni kuvame ukubangela izimpawu zokungakhululeki zokunqamuka kokuya esikhathini, amazinga e-estrogenic eqabunga le-alfalfa asikisela ukuthi angasiza ekulinganiseni wonke amazinga ehomoni omzimba.

Lokhu kusho ukuthi ukudla imbewu ye-alfalfa, kungakhathaliseki ukuthi iluhlaza noma njengamaphilisi e-alfalfa, kungase kunikeze indlela yokulawula izimpawu ezivamile zokunqamuka kokuya esikhathini, okuhlanganisa ukushintshashintsha kwemizwa, ukushisa okushisa, ukuqwasha, nokujuluka ebusuku. Kubantu abasesikhathini sokunqamuka kokuya esikhathini, ukukhanga kwalokhu kudla okunamandla akunakuphikwa.

9. Kuxhunywe ekulawuleni isisindo okunempilo

Kungakhathaliseki ukuthi uzama ukunciphisa amaphawundi ambalwa noma ufuna izindlela zokugcina isisindo esinempilo, i-alfalfa inikeza izinzuzo eziningi zokulawula isisindo. Le mbewu inekhalori ephansi kakhulu, okwenza kube kuhle ekunciphiseni isisindo.

Kodwa-ke, amaqabunga e-alfalfa agcwele i-fiber, ekusiza ukuthi uzizwe ugcwele isikhathi eside ngaphandle kokulangazelela okungazelelwe ukunyonyoba kamuva. Ngaphandle kokukhanga kwayo okusobala kubantu abadla ukudla, ochwepheshe bathanda nezinzuzo zokuthuthukisa umzimba we-alfalfa.

Ucwaningo olwenziwa ngamagundane lwasekela lokhu ngokubonisa ukuthi i-alfalfa ingasiza ekukhuphuleni amazinga omzimba wamandla kanye ne-metabolism ukuze umzimba ushise amafutha ngisho noma ungasebenzi. Nakuba kusazotholakala idatha eqinisekisa imiphumela ye-alfalfa emzimbeni womuntu, ososayensi bakholelwa ukuthi imiphumela iyefana, uma ingafani.

10. Ukuphathwa kwesifo sikashukela

Ochwepheshe abaningi bakholelwa ukuthi i-alfafa ene-fiber ephezulu isiza ukubambezela ukumuncwa kweglucose esimisweni somzimba sokugaya ukudla. Lokhu akugcini nje ngokulawula amazinga kashukela egazi enempilo, kodwa ochwepheshe basikisela ukuthi kungasiza ukuphatha isifo sikashukela uma kuthathwa njengesengezo sokudla.

Nakuba bungekho ubufakazi obuvela ocwaningweni olwenziwe kubantu, ukuhlolwa kwezilwane kusikisela ukuthi ukwakheka kwamakhemikhali e-alfalfa ngokwemvelo kwehlisa amazinga kashukela egazini, i-cholesterol, kanye ne-triglycerides (amafutha).

Yebo, kunezinzuzo ezimbalwa eziyinkimbinkimbi zamakhemikhali ze-alfalfa kushukela. Ukulawulwa kwesisindo kanye nokudla okugxile ekudleni okusekelwe ezitshalweni kuyisisekelo sokusiza abantu abanesifo sikashukela baphile impilo enempilo futhi banciphise izinkinga zempilo zesikhathi esizayo.

11. Impilo Yenhliziyo

I-Flavonoids, okuyizinhlanganisela zezitshalo ezine-antioxidant ne-anti-inflammatory properties, ziningi emaqabunga e-alfalfa. Ama-Flavonoid aboniswe ukunciphisa ingozi yesifo senhliziyo nesifo sohlangothi ngokuvikela imithambo yegazi ekucindezelekeni kwe-oxidative nokuvuvukala. Iqabunga le-alfalfa lingase futhi lisize abantu abanomfutho wegazi ophakeme.

Ngokufanayo, ama-saponins atholakala eqabungeni le-alfalfa abopha i-cholesterol futhi anciphise ukumuncwa kwawo egazini. Ngenxa yezakhiwo zayo ezizuzisayo, i-alfalfa ingasiza ekuvikeleni impilo yenhliziyo nemithambo yegazi futhi ikhuthaze ukugeleza kwegazi okuhlanzekile, yehlise ingozi yesifo senhliziyo nezinye izinkinga zokujikeleza kwegazi.

12. Umfutho Wegazi kanye Nomjikelezo

Iqabunga le-alfalfa liqukethe inani elihle le-potassium, imineral ebalulekile engasiza ukukhuthaza ukujikeleza okunempilo nomfutho wegazi. Ukwenyuka kwamazinga e-potassium kungasiza ekwehliseni umfutho wegazi ophakeme, ukwehlisa ingozi yesifo senhliziyo nesifo sohlangothi. Ngakolunye uhlangothi, i-sodium inomphumela ophambene futhi ingakhuphula umfutho wegazi.

Iqabunga le-alfalfa lingasiza ekunciphiseni ingozi yokuphazamiseka kokujikeleza kwegazi kanye nomfutho wegazi ophakeme ngokukhuthaza ukujikeleza kwegazi okunempilo. Kungase futhi kukhulise ukulethwa komoyampilo ezicutshini zomzimba futhi kuthuthukise amazinga onke amandla.

13. Umsebenzi Wokuqonda

I-Vitamin E, i-vitamin K, ne-folate yizo zonke izakhi ezitholakala eqabungeni le-alfalfa ezingasiza ekugcineni ukusebenza kwengqondo. I-Vitamin E iqukethe ama-antioxidants avikela ubuchopho ekulimaleni kwama-radicals mahhala, futhi uvithamini K uxhunywe ekwenzeni ngcono inkumbulo nokusebenza kwengqondo. Ngokufanayo, i-folate ingasiza ekuvimbeleni ukwehla kwengqondo kubantu abadala asebekhulile.

Ngenxa yezakhiwo zayo ze-neuroprotective, iqabunga le-alfalfa lingasiza ekugcineni ukusebenza kobuchopho obunempilo, ikakhulukazi kulabo abahlushwa ukuncipha kwengqondo okuhlobene neminyaka. Nakuba ucwaningo olwengeziwe ludingeka, ibhalansi efanele yokudla okunomsoco kanye namaminerali kungavikela ubuchopho nokusebenza kwengqondo.

14. Impilo Yesikhumba

Amaqabunga e-alfalfa anomsoco omningi njengovithamini C, uvithamini E, ne-chlorophyll, konke okudingekayo esikhumbeni esinempilo. I-Vitamin C ikhuthaza ukuqina kwesikhumba nokunwebeka ngokusiza ngokukhiqizwa kwe-collagen, kuyilapho uvithamini E uhlinzeka ngemiphumela ye-antioxidant futhi ivikela isikhumba ekulimaleni kwama-radical mahhala.

Ngaphezu kwalokho, okuqukethwe kwe-alfalfa leaf zinc kanye ne-chlorophyll kusiza ekwehliseni ukuvuvukala kwesikhumba kanye nezinduna ezinzima, kukhuthaze ukupholiswa kwesilonda, futhi kulwe nokuguga ngaphambi kwesikhathi. Ngokunikeza lezi zakhi ezibalulekile, iqabunga le-alfalfa lingase lisekele isikhumba esinempilo futhi linciphise ukuvuvukala.

15. Ukuvimbela Umdlavuza

Amakhemikhali e-phytochemicals atholakala eqabungeni le-alfalfa, njengama-saponins, ama-coumarins, nama-flavonoids, aboniswe ukunciphisa ingozi yomdlavuza. Lezi zinhlanganisela zingasiza ukuvikela amangqamuzana omzimba ekulimaleni futhi zingasiza ekuvimbeleni ukukhula kwamangqamuzana omdlavuza.

Ngaphezu kwalokho, amaqabunga e-alfalfa aqukethe i-chlorophyll, engasiza ekuvimbeleni ukuthuthukiswa kwezinhlobo ezithile zamangqamuzana omdlavuza. Nakuba ucwaningo olwengeziwe ludingeka ukuze uqonde ngokugcwele izakhiwo ze-alfalfa zokulwa nomdlavuza, lungasiza ekuvimbeleni nasekunciphiseni ukusakazeka kwamangqamuzana omdlavuza.

Kufanele uthathe iqabunga elingakanani le-alfalfa ngosuku?

Asikho isincomo esiqinile sokuthi kufanele udle i-alfalfa engakanani. Nokho, yazi ukuthi abantu abakhulelwe, abasebenzisa izinto ezinciphisa igazi, noma abanesimiso sokuzivikela ezifweni esisengozini bangase bafune ukunciphisa noma ukugwema i-alfalfa. Amahlumela aluhlaza anengozi enkulu yamagciwane angase abangele ukugula okubi okubangelwa ukudla.