Atichoke (Cynara cardunculus var. scolymus) i planvyaz trwa ki resan enn pikan ki apartenir a fami Asteraceae. Li natif dan rezyon Mediterane, li kiltive pou so bouton fler manzab e li finn osi itilize pou so bann propriete medikal potansiel.
Plant Atichoke grandi ziska enn oter apepre 3 a 5 pie (1 a 1.5 met) e li ena gran fey arzan-ver, profoneman lobe ki kapav mezir ziska 2 pie (60 santimet) an longer. Plant-la prodwir fler violan-ble vibrant ki konpoze de plizier ti fleret.
Normalman rekolte sa bann fler-la avan ki zot épanoui net pou konsome kouma enn legim. Parti pli konsome dan plant Atichoke se bouton fler imatir, ki konn kouma leker. Anlev fey deor dir ek ‘choke’ pikan pou revel leker tander, ki kapav manze kwi ou kri dan salad.
Plant medsin Atichoke gagne valer pou so gou inik e souvan pran plezir avek bann sos pou tranpe ou vineret. Deplis, kapav pike pie plant-la ek kwi, li resan gou leker. Atichoke ena enn listwar ki finn itilize pou diferan rezon medikal, prensipalman akoz so bann bienfe lasante potansiel.
Zot ris dan antioxydan, vitamin, ek mineral. Atichoke kontien bann konpoze kouma cynarine ki kapav favoriz prodiksion bil, ed digestion ek fonksion fwa. Sertin konpoze dan Atichoke, kouma phytosterol, kapav ed diminie nivo kolesterol.
Plant medsin Atichoke kapav ed regle nivo sik dan disan akoz zot konteni fib ek bann lefe potansiel pou sansibiliz insulin. Plant-la kontien bann antioxydan kouma quercetin ek rutin, ki kapav ed konbat stress oxydatif ek inflamasion. Parfwa itiliz extrai Atichoke pou soulaz bann symptom problem vesi bilier.
Cynara cardunculus var. scolymus, yo vuye Artichokes, wu tsakatsaka hi maxelo yo kufumela ni misava leyi hlelekeke kahle. Hakanyingi ti byariwa tanihi swimilana swa nkarhi wo leha etindhawini leti nga ni maxelo yo kufumela hi xixika. Ku andzisa hakanyingi ku endliwa hi ku hambanyisa kumbe ku avanyisa swimilana leswi simekiweke. Ximilana xi lava ku cheletiwa nkarhi na nkarhi ni ku khathaleriwa kahle leswaku xi humesa marhavi ya swiluva lama ringaneke.
Mpfuno wa Rihanyo ra Mirhi wa Artichoke (Cynara cardunculus var. scolymus)
1. Rihanyo ra Ndlela ya swakudya: Ti artichokes ti tele hi tikhompawundi to tanihi cynarin leti hlohlotelaka ku humesiwa ka ndzuku. Ndzuku wu pfuna eka ndzalo ya mafurha ni ku antswisa ku tswongiwa ka swakudya swa ntikelo. Hi xikombiso, ku dya ti artichokes endzhaku ka swakudya swo tika swi nga hlohlotela ndzalo yo olova ni ku hunguta mintlhaveko ya ku tika.
2. Vulawuri bya Cholesterol: Tikhompawundi ta swimilana eka ti artichokes, ku katsa ni phytosterols, ti nga sivela ku tswongiwa ka cholesterol ya swakudya emarhumbyini. Leswi swi nga pfuna ku hunguta mpimo wa cholesterol hi ku angarhela. Tanihi xikombiso, ku katsa ti artichokes nkarhi na nkarhi eka swakudya swa wena swi nga hoxa xandla eku hlayiseni ka mpimo wa cholesterol lowu hlayisekeke.
3. Ku Lawula Chicha ya Ngati: Ti artichokes ti tele hi fiber, leyi nonokisaka ndzalo ni ku tswongiwa ka tichichi. Leswi swi nga sivela ku tlakuka ka mpimo wa chicha ya ngati hi xihatla. Eka munhu loyi a nga ni vuvabyi bya chukela, ku nghenisa ti artichokes eka swakudya swi nga pfuna eku lawuleni lokunene ka chicha ya ngati.
4. Nseketelo wa Mpfapfarhuto: Ti artichokes ti ni ti antioxidants to tanihi silymarin leti sirhelelaka tisele ta mpfapfarhuto eka ku onhaka ni ku pfuna eku pfuxeteni ka tona. Leswi swi pfuna vanhu lava nga ni matimu yo nwa byala kumbe ku kombeteriwa eka chefu. Ku katsa ti artichokes eka swakudya swa wena swi nga pfuna ku seketela rihanyo ra mpfapfarhuto hi ku angarhela.
5. Utano hwaMuviri: Faiba iri mu artichokes inoshanda se prebiotic, ichidyisa mabhakitiriya anobatsira muviri. Izvi zvinosimudzira kuenzana kwemabhakitiriya akanaka mudumbu uye kugadzirisa kugaya. Kana uchirwara nekusagadzikana kwekugaya dzimwe nguva, kudya ma artichokes nguva dzose kunogona kubatsira hutano hwakanaka hwemudumbu.
6. Migumisiro Yokurwisa Kuzvimba: Ma artichokes ane ma antioxidants, akadai sequercetin uye rutin, ayo ane zvivakwa zvinorwisa kuzvimba. Izvi zvinogona kubatsira kuderedza kuzvimba mumuviri uye kuderedza njodzi yezvirwere zvisingaperi. Kuisa ma artichokes mukudya kunorwisa kuzvimba kunogona kupa hutano hwenguva refu.
7. Kushanda kweNduru: Ma artichokes anogona kuvandudza kugadzirwa kwenduru nekuyerera, kubatsira mukugayiwa kwemafuta. Izvi zvinogona kubatsira kudzivirira kuumbwa kwematombo enduru uye kuderedza kusagadzikana kwenduru. Kumunhu ane matambudziko enduru, kudya ma artichokes kunogona kupa zororo.
8. Kutarisira Huremu: Musanganiswa wefaiba uye macalorie mashoma muma artichokes anogona kusimudzira kunzwa kwekuguta uye kuderedza kudya zvakanyanya. Anogona kuve wedzero inokosha kurongwa hwekutarisira huremu. Semuenzaniso, kuisa ma artichokes mumasaladhi kana sechidyo chedivi kunogona kubatsira kudzora chido.
9. Utano hwemwoyo: Faiba yema artichokes inobatsira kuchengetedza BP ine hutano uye cholesterol, ichideredza njodzi yechirwere chemwoyo. Ma antioxidants ari muma artichokes anobatsirawo hutano hwemwoyo. Kuisa ma artichokes mukudya kune hutano hwemwoyo kunogona kuve nemigumisiro yakanaka yenguva refu.
10. Kubvisirisa muviri: Mishonga inotsigira chiropa iri mumagaka inobatsira mukubvisa muchetura mumuviri. Inobatsira kubvisa muchetura mumuviri, zvichiita kuti uve noutano hwakanaka. Kuisa magaka muchirongwa chekubvisa muchetura kunogona kuwedzera nzira dzekuchenesa dzinongoitika dzomuviri.
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Maitiro Ekushandisa Kuti uwane Zvakapihwa Zvinobatsira Uthano hweArtichoke (Cynara cardunculus var. scolymus)
1. Uthano hwakanaka hwekugaya: Kuti utsigire kugaya, fukidza kana kubika mwoyo yemagaka matsva kusvikira yanyorova. Unogona kubvisa mashizha akaoma ekunze nechikukutu chinopinza usati wabika. Zvidye sechikafu chinovhura muromo usati wadya kuti ukurudzire kugadzirwa kwebile uye ubatsire kugaya.
2. Kudzora Cholesterol: Isa mwoyo yemagaka musaladhi, pasta, kana sechikafu chinowedzera. Kudya magaka akabikwa nguva dzose kunogona kubatsira kudzivisa kunyudzwa kwecholesterol inodyiwa, zvichibatsira kudzora cholesterol zviri nani.
3. Kudzora shuga muropa: Isa magaka muzvokudya zvine makabhohaidhiretsi akaoma uye mapuroteni asina mafuta. Fukidza kana kucheka magaka woaishandisa pamwe chete nezvokudya zvine mwero kuti ubatsire kudzora huwandu hweshuga muropa nokufamba kwenguva.
4. Tsigiro yeChiropa: Gadzirira tii yemagaka nokunyika mashizha emagaka akaomeswa mumvura inopisa. Inwa iyi tii yemishonga kakawanda pavhiki kuti upe chiropa rutsigiro rweantioxidant. Mukuwedzera, kudya mwoyo yemagaka akabikwa kunogona kubatsira utano hwese hwechiropa.
5. Utano hwakanaka: Dyai zvese moyo wedzinde reaticho, sezvo zvose zvine fiber. Zviwise kana kuzvibika wobva wazviisa muzvokudya zvako. Kudya nguva dzose kunogona kupa prebiotic fibers dzinotsigira utano hwakanaka hwemicrobiome yematumbu.
6. Mhedzisiro Inorwisa Kuzvimba: Wedzera moyo yeaticho kuma saladhi ako, masangweji, kana magrains bowls. Maantioxidant ari muaticho anogona kubatsira kuderedza kuzvimba mumuviri. Kubatanidza maaticho nezvimwe zvokudya zvinorwisa kuzvimba kunowedzera kushanda kwazvo.
7. Kushanda kweNduru: Nakidzwa neaticho dzakabikwa kana dzisina kubikwa. Maaticho akaiswa steamed anobatsira zvikuru mukutsigira nduru. Kuzvidya sechikamu chezvokudya kunogona kuwedzera kugadzirwa kwenduru uye kubatsira mukugaya mafuta.
8. Kudzora Huremu: Isa maaticho muzvokudya zvako kuti uwedzere kudya kwefiber uye ukurudzire kunzwa kwekuguta. Unogona kuzviwedzera kuma omelet, pasta dishes, kana sechidimbu chine mapuroteni asina mafuta. Izvi zvinogona kubatsira kuderedza chido chekudya uye kutsigira kutarisira huremu.
9. Utano hwemoyo: Gara uchiisa maaticho muzvokudya zvinopa utano hwemoyo. Zviwise kana kuzvirosta kuti uchengete zvinovaka muviri. Kuzvidya pamwe nezvimwe zvokudya zvinopa utano hwemoyo, zvakadai sezviyo zvakakwana nemiriwo, kunogona kubatsira kuvandudza utano hwemwoyo.
10. Kubvisa Muchetura: Unganidza maaticho muzvokudya zvako nguva dzose. Zviwise kana kuzvigrill wobva wazviisa muzvokudya. Maantioxidant uye makomisheni anotsigira chiropa ari mumaaticho anogona kubatsira maitiro emuviri ekubvisa muchetura.
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Migumisiro Yakaipa Yekushandisa Muriwo weArtichoke Une Mushonga
Kunyange zvazvo ma artichoke achinge akachengeteka uye achishandiswa zvakanaka nevanhu vakawanda, panogona kuva nemimwe migumisiro yakaipa, kunyanya kana ikadyiwa yakawanda kana nevanhu vane mamwe mamiriro ezvoutano.
Heino mimwe migumisiro yakaipa inogona kuitika pakushandisa muriwo we artichokes une mushonga:
1. Kugamuchirwa Kwazvo: Vamwe vanhu vangave vasingawirirani nema artichokes kana mimwe miriwo yemumhuri yeAsteraceae, yakadai seragweed, marigolds, kana daisies. Kugamuchirwa kwazvo kunogona kuratidzika sezvipundu zvepachiso, kuvava, kuzvimba, kana kunyange kuomerwa nekufema.
2. Kusagadzikana Mudumbu: Kudya ma artichoke akawanda kunogona kukonzera kusagadzikana mudumbu, kusanganisira kuzvimba, mhepo, uye manyoka. Izvi zvinokonzerwa nemafiber akawanda uye mamwe makomponi anogona kuomerera kugaya kune vamwe vanhu.
3. Kudyidzana Nemishonga: Ma artichoke anogona kudyidzana nemimwe mishonga, kunyanya iyo inogadziriswa nechiropa. Makomponi ari muma artichoke anogona kukanganisa kugona kwechiropa kugadzirisa zvinodhaka, zvichikanganisa kushanda kwavo kana migumisiro yakaipa. Vanhu vari kutora mishonga vanofanira kubvunza wezvehutano hwavo vasati vadya zvinowedzera zve artichoke kana zvinhu zvinobviswa.
4. Kuva nezvimwe zvinhu: Vamwe vanhu vangave vasingaenderane nezvimwe zvinhu zviri mumagaka, zvichiita kuti vawane matambudziko ekugaya chikafu kana zvimwe zviratidzo. Kusawirirana uku kunogona kusiyana pamunhu nemunhu.
5. Matombo eitsvo: Vanhu vane nhoroondo yematombo eitsvo vangangoda kuderedza kudya kwezvokudya zvine oxalates yakawanda, kusanganisira magaka. Oxalates inogona kuita kuti matombo eitsvo aumbike muvanhu vanokurumidza kubatwa.
6. Kuvharika kweBile Duct: Muzviitiko zvisingawanzoitiki, vanhu vanozivikanwa kuti vane kuvharika kwebile duct vanofanira kungwarira nekushandisa magaka, sezvo zvingawedzera kugadzirwa kwebile uye kuwedzera mamiriro avo ezvinhu.
7. Kuderera kweropa: Magaka anozivikanwa kuti anoderedza kumanikidzwa kweropa nekuda kwezvinhu zvawo zvinowedzera weti. Kunyange zvazvo izvi zvichigona kubatsira vamwe, vanhu vane kumanikidzwa kweropa kwakatoderedza vanofanira kudya magaka zvine mwero.
Hutano hweMagaka (Cynara cardunculus var. scolymus)
1. Fiber: Magaka akapfuma mufiber yezvokudya, achipa magiramu anenge 7 pagaka repakati. Izvi zvinotsigira hutano hwekugaya, zvinosimudzira kufamba kwetsvo nguva dzose, uye zvinobatsira kuchengetedza huwandu hweshuga muropa hwakagadzikana.
2. Vitamin C: Gaka repakati rine anenge 25% yehuwandu hwezuva nezuva hunokurudzirwa hwevhitamini C. Iyi antioxidant inosimudzira basa rekudzivirira muviri uye inobatsira mukugadzirwa kwekollagen yehutano hweganda.
3. Folate: Magaka anopa anenge 68 micrograms yefolate pakushandira, achitsigira DNA synthesis uye kupatsanurwa kwemasero, izvo zvinonyanya kukosha panguva yekuzvitakura.
4. Vitamini K: Nezvokwana ingangoita 18% yezvinokurudzirwa kuti munhu atore pazuva, vitamini K inobatsira pakuita kuti ropa rigwambe uye inosimudzira hutano hwemapfupa.
5. Magnezhiyamu: Maatichoki anopa ingangoita 50 milligrams emagnezhiyamu pachikafu, ichibatsira mukushanda kwetsandanyama, kutumira mashoko etsinga, uye kugadzira simba.
6. Pota ziyamu: Iine ingangoita 343 milligrams muchikafu cheaatichoki yepakati, potaziyamu inobatsira kudzora BP uye inosimudzira hutano hwemoyo.
7. Maantioxidents: Maatichoki akazara nemaantioxidents akaita se cynarin uye silymarin, anochengetedza masero kubva mukukuvadzwa kunokonzerwa ne oxidative stress uye anogona kuderedza kuzvimba.
8. Aironi: Aatichoki yepakati inopa ingangoita 0.7 milligrams ye aironi, ichibatsira mukufambisa oxygen uye kugadzira simba.
9. Fosiforasi: Iine ingangoita 73 milligrams pachikafu, fosiforasi inosimudzira hutano hwemapfupa uye kugadzira simba.
10. Makorari mashoma: Maatichoki ane makorari mashoma, aine ingangoita 60 makorari paaatichoki yepakati, zvichiita kuti ive sarudzo yezvokudya zvakawanda zvinovaka muviri pakuderedza uremu.
Uchapupu hwesainzi nezvidzidzo zveaatichoki (Cynara cardunculus var. scolymus)
1. Ọ̀làálá Ẹdọ̀: Ìwádìí kan tí Rondanelli àti àwọn ẹlẹgbẹ́ rẹ̀ (2011) ṣe fihàn pé èkùrò ewé àtiṣọ́òkì mú iṣẹ́ ẹdọ̀ sunwọ̀n sí i lára àwọn aláìsàn tí wọ́n ní àrùn ẹdọ̀ tí kì í ṣe ti ọtí nípa dídín ìwọ̀n èròjà àsépọ̀ inú ẹdọ̀ àti ìpọnjú tí ń ṣẹlẹ̀ nítorí èròjà olóró kù (Rondanelli, M., Giacosa, A., Opizzi, A., Pelucchi, C., La Vecchia, C., Montorfano, G., Negroni, M., & Zanchi, R. (2011). Ipa tí èkùrò ewé àtiṣọ́òkì ní lórí iṣẹ́ ẹdọ̀ lára àwọn aláìsàn tí wọ́n ní àrùn ẹdọ̀ tí kì í ṣe ti ọtí. Fitoterapia, 82(7), 1046-1049).
2. Ìdínkù Ọ̀rá-ara: Bundy àti àwọn ẹlẹgbẹ́ rẹ̀ (2008) fihàn pé èkùrò ewé àtiṣọ́òkì dín ìwọ̀n ọ̀rá LDL kù lára àwọn àgbàlagbà tí wọ́n ní ìwọ̀n ọ̀rá-ara tó ga díẹ̀, èyí sì fi hàn pé ó ní àǹfààní fún ètò ìṣiṣẹ́ ọkàn àti ẹ̀jẹ̀ (Bundy, R., Walker, A. F., Middleton, R. W., Marakis, G., & Booth, J. C. L. (2008). Èkùrò ewé àtiṣọ́òkì dín ọ̀rá inú ẹ̀jẹ̀ kù lára àwọn àgbàlagbà tí wọ́n ní ìwọ̀n ọ̀rá-ara tó ga díẹ̀ tí wọ́n sì tún ní ìlera. Phytomedicine, 15(9), 668-675).
3. Ọ̀làálá Ètò Ìgbẹ́: Marakis àti àwọn ẹlẹgbẹ́ rẹ̀ (2002) fihàn pé èkùrò àtiṣọ́òkì dín àwọn àmì àrùn ìfúnpá kù, ó mú ìgbẹ́ sunwọ̀n sí i ó sì dín fífún lára àwọn olùkópa kù (Marakis, G., Walker, A. F., Middleton, R. W., Booth, J. C. L., & Wright, J. (2002). Èkùrò ewé àtiṣọ́òkì dín àwọn àmì àrùn ìfúnpá kù nínú ìwádìí ìṣọ́ra lẹ́yìn tí wọ́n ti ta ọjà. Phytotherapy Research, 16(S1), S58-S60).
4. Kudzora Shuga muRopa: Nazni et al. (2006) vakawana kuti kuwedzera kweartichoke kwakavandudza kudzorwa kweglycemic muvarwere vane chirwere cheshuga cheType 2, zvichida nekuda kwefiber yayo uye antioxidant (Nazni, P., Vijayakumar, T. P., Alagianambi, P., & Amirthaveni, M. (2006). Hypoglycemic uye hypolipidemic effect yeCynara scolymus pakati pevanhu vakasarudzwa vane chirwere cheshuga cheType 2. Pakistan Journal of Nutrition, 5(2), 147-151).
5. Antioxidant Activity: Jiménez-Escrig et al. (2003) vakashuma kuti artichoke extracts yakaratidza hukuru hukuru hwe antioxidant, inogona kuderedza oxidative kukuvara mumasero (Jiménez-Escrig, A., Dragsted, L. O., Daneshvar, B., Pulido, R., & Saura-Calixto, F. (2003). In vitro antioxidant mabasa eartichoke inodyiwa (Cynara scolymus L.) uye kukanganisa pamabhomaki e antioxidants mumakonzo. Journal yeAgricultural uye Food Chemistry, 51(18), 5540-5545).
Mibvunzo Inowanzo Bvunzwa Nezve Artichoke (Cynara cardunculus var. scolymus)
1. Ndeipi chikamu cheartichoke chinodyiwa?
Zvikamu zvinodyiwa zvinosanganisira mashizha emukati munyoro, moyo, uye hunde. Mashizha akaomarara ekunze uye choke (nzvimbo ine fuzzy) anowanzo raswa.
2. Unogadzirira sei artichoke?
Cheka matipi emashizha ane minzwa, cheka kumusoro, uye bvisa mashizha akaomarara ekunze. Steam kana kubika kwemaminitsi 20-40 kusvika yanyorova, wobva wochera choke kuti uwane moyo.
3. Ma artichokes akanakira kuderedza uremu here?
Hongu, ma artichokes ane macalorie mashoma uye ane fiber yakawanda, iyo inosimudzira kuzara uye inotsigira manejimendi ehuremu kana iri chikamu chekudya kwakaringana.
4. Mitovy amin’ny atôka ve ny fandevonan-kanina?
Ny atôka dia misy fibre sy ireo zavatra mitovy amin’ny cynarine izay manohana ny fandevonan-kanina ary mety hanamaivana ny fivontosana na ny aretin’ny tsinay mora tezitra.
5. Misy voka-dratsy amin’ny fihinanana atôka ve?
Ny ankamaroan’ny olona dia mandefitra tsara ny atôka, fa ny sasany kosa mety hahatsapa fa misy rivotra ao amin’ny vatana na mahazaka fanafody, indrindra raha mora tohina amin’ny zavamaniry toy ny ragweed.
6. Ahoana no ahafahako mampiditra atôka ao amin’ny sakafoko?
Ny atôka dia azo andrahoina, atonoina, na ampiana amin’ny salady, dips, na paty. Ny fo dia matetika ampiasaina amin’ny рецепты toy ny spinach-artichoke dip.
7. Mitovy otrikaina amin’ny atôka vaovao ve ny atôka am-bifotsy na mangatsiaka?
Ny atôka am-bifotsy na mangatsiaka dia mitazona ny ankamaroan’ny otrikaina fa mety misy sodium na preservatives fanampiny. Misafidiana safidy vitsy sodium raha azo atao.
8. Afaka manohana ny fahasalaman’ny fo ve ny atôka?
Eny, ny fibre, potasioma ary ny antioxidants ao aminy dia mety hanampy amin’ny fampihenana ny kolesterola sy hifehezana ny tosidra, manohana ny fahasalaman’ny fo.
Manana fanontaniana, soso-kevitra, na fandraisana anjara ve ianao? Raha izany no izy, aza misalasala mampiasa ny boaty fanehoan-kevitra eto ambany mba hizara ny hevitrao. Mamporisika anao ihany koa izahay mba hizara tsara ity fampahalalana ity amin’ny hafa izay mety hahazo tombony amin’izany. Satria tsy afaka manatratra ny rehetra indray mandeha isika, dia tena mankasitraka ny fanampianao amin’ny fampielezana ny vaovao. Misaotra betsaka anao noho ny fanohananao sy ny fizaranao!
Murairo: Chinyorwa chino ndechezvinangwa zvedzidzo neruzivo chete. Mabhenefiti ehutano anotsanangurwa akavakirwa pakutsvagurudza kwesainzi neruzivo rwechinyakare. Hazvisi kutsiva zano renyanzvi yezvekurapa, kuongororwa, kana kurapwa. Nguva dzose bvunza nyanzvi yezvekurapa usati washandisa chero mushonga wemakwenzi kana wechisikigo nezvinangwa zvekurapa.
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