Chii Chinonzi Alfalfa Leaf?
Chimiro cheAlfalfa chemazuva ano che superfood hachishamise tichifunga nezvenhoroondo yayo. Kunyangwe pakutanga yaishandiswa sechikafu chezvipfuyo, alfalfa (Medicago sativa) yaive yakajairika mumishonga yechivanhu yekuChina nemuIndia ayurvedic mushonga kwemazana emakore.
Nhasi, alfalfa inowanzofungidzirwa semuriwo nekuda kwekuvava kwayo, kwevhu. Nekudaro, chirimwa ichi chisingaperi chikamu chemhuri ine kudya kunovaka muviri, zvichiita kuti ive hama yepedyo yenyemba, bhinzi, uye quinoa.
Ruzhinji rwesimba rekudya kunovaka muviri realfafa rinobva mumbeu dzayo. Akakosha mavhitamini akaita seA, C, E, uye K akatutirana muzvimiti zvidiki izvi, tisingarevi kuti zvine calcium, iron, copper, riboflavin, uye phosphorus.
Mbeu dzinowanzomera dzodyiwa dziri mbishi. Neimwe nzira, iyo yakasvibira nhungirwa yakaomeswa uye inosanganiswa muhupfu hwekuwedzera.
Chii chinonzi Alfalfa Leaf Benefits?
Alfafa inowanzoonekwa sechikafu chepamusoro, asi nei? Hezvino zvikonzero gumi nei uchifanira kuwana alfalfa yakawanda muhupenyu hwako:
1. Fiber uye protein-packed
Kunyangwe zvinganzwika sezvisingafadzi, kapu imwe yealfafa inomera inotakura inenge giramu imwe neimwe yefiber nemapuroteni. Ramba uchifunga kuti huwandu hwekudya hwakaoma kudoma nekuti mazinga anosiyana nembeu.
Vanamazvikokota vanokurudzira kudya kwakapfuma muprotein nefiber kubatsira nekuremesa uye kuderedza shuga yeropa uye cholesterol. Asi zvikafu zvinokubatsira kuti usangane nekurudziro iyi yemazuva ese yekudya zvingave zvakaoma kuwana, kuita alfalfa imwe yenzira dziri nyore dzekubatanidza mapuroteni ane chirimwa uye fiber yekudya muhurongwa hwako.
Kapu imwe yealfa ine isingapfuure matanhatu makoriyori paavhareji, zvichiita ichi chikafu-chikafu chakakwana kune avo vari pakudya kwakasiyana kana kutarisa macalorie avo.
2. Yakanakisa sosi ye antioxidants
Kune avo vaneta nekudya miriwo yavo, alfalfa inogona kuva mhinduro. Imwe yemabhenefiti makuru ekudya kwemashizha ane mashizha ndeyekuti azere nema antioxidants. Izvi ndezvechokwadiwo nezveshizha realfalfa, iro rine antioxidant zvinhu zvakafanana negirinhi sekare uye sipinachi.
Antioxidants ishoko rehutano, asi nei zvakakosha? Zvichitaurwa zviri nyore, ma antioxidants akakosha pakubatsira muviri kurwisa mahara radicals (mamorekuru anokuvadza akabatana nenjodzi yakawedzera yechirwere chemoyo negomarara), kurapa mhasuru dzakazvimba nemajoini, uye kutsigira mabasa ekudzivirira muviri.
Kunyangwe kuwedzera nhungirwa pakudya kwako kana kutora alfalfa supplements, iyi chirimwa-based superfood inopa imwe nzira yekukohwa mabhenefiti e antioxidants.
3. Yakakwira muVitamin C
Iyi vhitamini yakakosha haiwanikwe chete mumakarotsi nemaorenji. Kupihwa kamwe chete kwembeu dzealfafa dzakasimukira kunopa 8.2 mg yeVitamin C, inoverengera ingangoita 9% yezvinokurudzirwa kudyiwa zuva nezuva kwevhitamini iyi.
Zvichida inonyanya kuzivikanwa nemasimba ayo ekudzivirira ekudzivirira, Vitamin C inotsigira immune system inoshanda. Mabhenefiti ayo anodarika immune system kurwisa mahara radicals uye kutsigira kugadzirwa kwe collagen.
Collagen, rimwe izwi rehutano hwakanaka, ipuroteni inodzivirira hurongwa hwemuviri husina kusimba, hunosanganisira tsinga, bhonzo, shwashwa, uye hurongwa hweropa. Izvo zvakakoshawo kune hutano zvipikiri, bvudzi, uye ganda, zvichireva kuti alfalfa inopa Vitamin C inodiwa kuvaka collagen kuti ikubatsire kutaridzika uye kunzwa zvakanyanya.
4. Inosimbisa mapfupa
Imwe kapu ye alfalfa inomera inotora 8% yezvinokurudzirwa kudya kwezuva nezuva kweVitamin K. Kwete izvozvo chete, Vitamin K ndiyo inowanzozivikanwa mune iyi mbeu yepamusoro. Iyi Vitamin K yakakosha kune hutano hwemapfupa nekuti inobatsira kuvaka mapfupa.
Ongororo yakaitwa pachikamu chevakadzi vatori vechikamu chakawana kuti vatori vechikamu vane Vitamin K yakakwira zuva nezuva vaisanyanya kutyora pfupa pane vatori vechikamu vakadya zvishoma zvevhitamini imwechete.
Kune vakura, avo vane osteoporosis, kana mamwe mamiriro anonetesa mapfupa, alfalfa inzira iri nyore yekuona kuti une huwandu hwakakwana hweVitamin K mukudya kwako.
5. Kunobva phosphorus
Kunyangwe iyi mineral yakakosha ingave isingave yakakurumbira sesimbi uye zinc, phosphorus yakakosha kumapfupa akasimba nemazino, kugadzira DNA neRNA, inotsigira hutano metabolism, uye kunyange kurwisa weti tract infections (UTIs).
Pakurapa UTIs, phosphorus inodzoreredza kukura kwebhakitiriya kunokonzerwa nemazinga e calcium. Inoita izvi nekusunga kune calcium kuti itenderere mumuviri wese uye inoderedza iyo acidic (uye inotapukira-inotapukira) mabhakitiriya.
Nyanzvi dzinofanotaura kuti phosphorus inoderedza mukana wekuwana itsvo uye weti matombo. Nekudaro, iyi mineral haina kungoitika mumuviri uye inogona kuwanikwa chete kuburikidza nechikafu.
Imwe kushumira kwealfa inopa 70 mg ye phosphorus. Nekudaro, iyi ingori 1.7% yezvinokurudzirwa zuva nezuva. Izvi zvinoreva kuti alfalfa chete haigone kuita zvinodiwa nemuviri.
6. Yakakwirira musimbi
Kufanana nephosphorus, iron ndiyo yakakosha mineral inowanikwa kubva muchikafu. Alfalfa inopa 0.96 mg yesimbi mukushanda kumwe chete, kana nezve 50% yezvinokurudzirwa zuva nezuva zvinodiwa. Kunyangwe simbi isiri iyo yakanyanya kuwanda yemaminerari mune superfood, ichiri kurongedza akawanda mabhenefiti ehutano.
Iron yakakosha pakugadzira masero matsvuku eropa, kudzora BP, kushandura chikafu kuita simba (maitiro anonzi metabolizing), uye kutsigira hutano hwetsinga. Kushaikwa kwesimbi kwakajairika, kunyanya pakati pevakadzi nevanhu vane pamuviri, uye zvinogona kutungamira kune akasiyana siyana ehutano matambudziko, senge iron kushomeka anemia mumatambudziko akanyanya.
Nekudaro, kune vanhu vazhinji muUS, kubatanidza alfalfa kana mimwe miriwo mukudya kwako kunoita kuti muviri wako uwane iyi yakakosha mineral.
7. Inobatsira kuderedza cholesterol
Zvimwe zvidzidzo zvinoratidza kuti alfalfa inogona kutsigira yakaderera cholesterol mazinga. Chidzidzo che 2014 chakaitwa pamakonzo chakawana kuti kuwedzera kudya kwavo kwezuva nezuva kwealfa kwakabatana nekuderedzwa kwehuwandu hwepasi-density lipoprotein, zvichida inozivikanwa semhando inokuvadza yecholesterol inogona kuwanikwa muropa.
Vatsvagiri havana humbowo hunoratidza kubatana pakati pealfafa uye yakaderera cholesterol. Nekudaro, iyo superfood inotarisa akawanda eAmerican Heart Association's kudya kurudziro yekutarisira cholesterol uye hutano hwemoyo. Mamwe matipi anosanganisira kudya michero nemiriwo nekudya uye kuvimba nemapuroteni ane chirimwa senge legumes.
8. Inogona kubatsira kubvisa zviratidzo zvekuenda kumwedzi
Mbeu dzeAlfalfa ndeyakasikwa chirimwa-based sosi ye phytoestrogens, kemikari inofanana nehomoni estrogen. Kune vamwe vanhu, kuwedzera alfalfa mukudya kwavo kunogona kubatsira kupa zororo kubva kuzviratidzo zvekuenda kumwedzi.
Kuenda kumwedzi chikamu chekuchembera kwemuviri uye kunoratidza kupera kwenguva yekubereka kwemuviri. Munguva ino yekuchinja, mazinga eesrogen neprogesterone anoshanduka, zvichikonzera mhinduro yakawanda apo muviri unoedza kugadzirisa.
Sezvo kunyura mumahormone kunowanzo konzera kusagadzikana kwezviratidzo zvekuenda kumwedzi, mazinga eestrogenic eshizha realfalfa anoratidza anogona kubatsira kudzikamisa huwandu hwehomoni hwese hwemuviri.
Izvi zvinoreva kuti kudya mhodzi dzealfafa, angave mahwendefa mbishi kana sealfalfa, anogona kupa nzira yekudzora zviratidzo zvekuguma kuenda kumwedzi, kusanganisira kusanduka, kupenya, kushaya hope, uye dikita husiku. Kune vanhu vari kuenda kumwedzi, kukwezva kweiyo superfood hairambike.
9. Yakabatanidzwa nehutano hwehutano hwehutano
Kunyangwe iwe uri kuyedza kubvisa mapaundi mashoma kana kutsvaga nzira dzekuchengetedza huremu hune hutano, alfalfa inopa akawanda mabhenefiti ekutonga uremu. Mbeu iyi yakanyanya kuderera-koriori, zvichiita kuti ive yakanaka pakuderedza uremu.
Nekudaro, mashizha ealfafa anozadzwa nefayibha, iyo inokubatsira kuti unzwe wakaguta kwenguva refu pasina kamwe kamwe shuviro kuverevedza gare gare. Kunze kwekukwezva kwayo kuri pachena kune vanhu pakudya, nyanzvi dzinodawo metabolism-inosimudzira mabhenefiti ealfa.
Ongororo yakaitwa pamakonzo yakatsigira izvi nekuratidza kuti alfalfa inogona kubatsira kuwedzera simba remuviri uye metabolism kuitira kuti muviri upise mafuta kunyangwe usingaite. Kunyangwe pasati pave nedata rinosimbisa maitiro ealfalfa metabolic pamuviri wemunhu, masayendisiti anotenda kuti mhedzisiro yacho yakafanana, kana isina kufanana.
10. Chirwere cheshuga
Vanamazvikokota vakawanda vanodavira kuti iyo ine fiber yakawanda mualfafa inobatsira kunonotsa kunyura kweglucose mugadziriro yezvokudya zvomuviri. Kwete chete kubatsira uku kugadzirisa hutano hwehuga hweropa, asi nyanzvi dzinoratidza kuti inogona kubatsira kubata chirwere cheshuga kana ikatorwa sechikafu chekuwedzera.
Kunyangwe pasina humbowo hunobva kuongororo dzakaitwa pavanhu, kuongororwa kwemhuka kunoratidza kuti kuumbwa kwekemikari yealfafa kunodzikisira mazinga eglucose eropa, cholesterol, uye triglycerides (mafuta).
Ehe, kune mashoma emakemikari-akaoma mabhenefiti ealfa pachirwere cheshuga. Kudzora uremu uye kudya kwakanangana nekudya-kwakavakirwa pakudya ndizvo hwaro hwekubatsira vanhu vane chirwere cheshuga kurarama hupenyu hune hutano uye kuderedza matambudziko ehutano mune ramangwana.
11. Cardiovascular Health
Flavonoids, izvo zvinomera zvinosanganiswa ne antioxidant uye anti-inflammatory properties, zvakawanda mumashizha ealfafa. Flavonoids yakaratidza kuderedza njodzi yechirwere chemoyo uye sitiroko nekudzivirira tsinga kubva kune oxidative kusagadzikana uye kuzvimba. Alfalfa leaf inogona kubatsira vanhu vane hypertension.
Saizvozvowo, saponins inowanikwa mualfalfa leaf inosunga cholesterol uye inoderedza kunyura kwayo muropa. Nekuda kwehunhu hwayo hunobatsira, alfalfa inogona kubatsira kuchengetedza hutano hwemwoyo uye kukurudzira kuyerera kweropa rakachena, kuderedza njodzi yechirwere chemoyo uye kumwe kukanganiswa kweropa.
12. Kudzvinyirira kweRopa uye Kutenderera
Alfalfa shizha rine huwandu hwakanaka hwe potassium, chicherwa chakakosha chinogona kubatsira kusimudzira kutenderera kweropa uye BP. Kuwedzera potassium mazinga kunogona kubatsira mukuderedza high blood pressure, kuderedza njodzi yechirwere chemoyo uye sitiroko. Kune rumwe rutivi, sodium ine zvinopesana uye inogona kusimudza BP.
Shizha reAlfalfa rinogona kubatsira kudzikisa njodzi yekutenderera kweropa uye kukwira kweropa nekusimudzira kutenderera kweropa kune hutano. Inogonawo kuwedzera kuendeswa kweokisijeni kumatishu emuviri uye kugadzirisa huwandu hwesimba.
13. Basa rekuziva
Vitamin E, vhitamini K, uye folate zvese zvinovaka muviri zvinowanikwa mualfa shizha izvo zvinogona kubatsira kuchengetedza kugona kwekuziva. Vitamin E ine antioxidants inodzivirira huropi kubva mahara radical kukuvara, uye vhitamini K yakabatanidzwa mukuvandudza ndangariro nekushanda kwepfungwa. Saizvozvo, folate inogona kubatsira mukudzivirira kuderera kwekuziva muvakuru vakuru.
Nekuda kweiyo neuroprotective zvimiro, shizha realfalfa rinogona kubatsira kuchengetedza hutano hunoshanda hwehuropi, kunyanya kune avo vari kutambura nezera-ane chekuita nekuderera kwekuziva. Nepo kumwe kutsvagisa kuchidikanwa, kudya kwakaringana uye mineral balance kunogona kuchengetedza huropi nekuziva basa.
14. Utano Hweganda
Mashizha eAlfalfa ane zvakawanda zvinovaka muviri zvakaita sevhitamini C, vhitamini E, uye chlorophyll, izvo zvese zvinodiwa paganda rine hutano. Vitamin C inosimudzira kusimba kweganda uye elasticity nekubatsira nekugadzirwa kwe collagen, nepo vhitamini E inopa antioxidant mhedzisiro uye inodzivirira ganda kubva mahara radical kukuvara.
Uyezve, zinc yeshizha realfalfa uye chlorophyll yemukati inobatsira kuderedza kuzvimba kweganda uye mburwa yakanyanya, kukurudzira kuporeswa kwemaronda, uye kurwisa kuchembera nguva isati yakwana. Nekupa izvi zvinovaka muviri zvakakosha, shizha realfafa rinogona kutsigira ganda rine hutano uye kuderedza kuzvimba.
15. Kudzivirira kenza
Phytochemicals inowanikwa mumashizha alfalfa, akadai saponins, coumarins, uye flavonoids, yakaratidzwa kuderedza ngozi yekenza. Mishonga iyi inogona kubatsira kudzivirira masero emuviri kubva mukukuvadzwa uye inogona kubatsira kudzivirira kenza kukura kwesero.
Uyezve, alfalfa mashizha ane chlorophyll, iyo inogona kubatsira mukudzivirira kukura kwemamwe marudzi ekenza masero. Kunyange kutsvagisa kwakawanda kuchidikanwa kuti unzwisise zvizere alfalfa's anti-cancer properties, inogona kubatsira kudzivirira uye kuderedza kupararira kwekenza.
Ingani shizha realfa raunofanira kutora pazuva?
Iko hakuna kurudziro yakasimba yekuti ingani alfalfa yaunofanira kudya. Zvisinei, zivai kuti vanhu vane pamuviri, vanoshandisa mishonga inoderedza ropa, kana kuti vane immune system yakakanganiswa vangada kuganhura kana kudzivisa alfalfa. Mbeu dzakasvibirira dzine njodzi yakakura yebhakitiriya inogona kukonzera chirwere chakakomba chekudya.
Nguva yekutumira: Sep-25-2023
