Izinzuzo eziyisi-9 zezempilo zejusi yelikhi

Ngokusobala, siyawathanda amajusi ezithelo, futhi kuyinjabulo ukuthi sivame ukudla ijusi yama-apula, ijusi yamagilebhisi noma ijusi yamawolintshi.

Ngezinye izikhathi siphuza ngisho nejusi yemifino, futhi nalokho siyakuthanda, njengejusi yekarothi noma ijusi katamatisi.

Ngakolunye uhlangothi, akuvamile kakhulu ukuthi sidla into enjalo ijusi ye-leek. Nokho lesi siphuzo sigcwele izithembiso ezingalindelekile.

Ukwakheka kwe-leek

Okuphathelene sur la plant Allium Porrum

I-Leek iyimifino, isitshalo esingapheli esinegama lesiLatini elithi Allium porrum. Le mifino iyingxenye yomndeni wakwaLiliaceae, ngakho-ke uwubeka esigabeni esifanayo no-anyanisi, u-garlic, i-shallot, ukucwecwa, i-chives, no-anyanisi waseShayina (1).

I-Liliaceae iyi-biennial, ubude, utshani obuncane obunesiqu esiyisilinda eside esakhiwe izingqimba eziqondile zamaqabunga agqagqene.

Ingxenye edliwayo yesitshalo nayo yenziwe ngenqwaba yamashethi amaqabunga kwesinye isikhathi abizwa ngokuthi ama-twist.

Ngokomlando, amagama amaningi esayensi aye asetshenziswa kuma-leeks, kodwa manje wonke ahlukaniswa njengezinhlobo ze-Allium porrum (2).

Igama elithi "leek" lasungulwa egameni le-Anglo-Saxon elithi "leac".

Izakhi ezisebenzayo ze-leek

I-Leek iqukethe (3):

• Amavithamini (A, C, K ...)
• Amaminerali (i-potassium, i-calcium, insimbi, i-phosphorus, isulfure, i-magnesium).
• Amafutha abalulekile, ukwakheka kwawo okungatholakala,
• Amaprotheni e-sulphur,
• I-Ascorbic acid
• I-Nicotinic acid,
• Kusukela ku-thiamine,
• Kusuka ku-riboflavine,
• Carotenes
• Ama-antioxidants amaningi afana ne-thiosulfonates
• i-polyphenols, kuhlanganise ne-flavonoid kaempferol

Ukufunda: Izinzuzo ijusi iklabishi

Nakuba kuncane okufundwe kahle kuneminye imifino ye-allium (ikakhulukazi u-garlic no-anyanisi), ama-leeks noma kunjalo aqukethe izingxube eziningi zesulfure ezifana noma ezifanayo nezinhlanganisela zesulfure kuleminye imifino efundwe kangcono. 

Inani elincane lesulfure elitholakala kumaliki lingadlala indima ebalulekile ekusekeleni isimiso somzimba wethu sokulwa ne-antioxidant kanye ne-detox kanye nokwakheka kwezicubu ezixhumeneyo.

Nakuba amaliki equkethe ngokulinganayo i-thiosulfonate encane kunegalikhi, asenamanani abalulekile ala maqembu e-antioxidant afana ne-diallyl disulfide, i-diallyl trisulfide, ne-allyl propyl disulfide.

Lezi zinhlanganisela ziphenduka zibe i-allicin ngokusabela kwe-enzymatic lapho i-leek stalk ingaphansi kokuchotshozwa, ukusikwa, njll. Isamba esilinganisiwe sokumelana ne-antioxidant yamagremu angu-100 eliki yi-490 TE (okulingana ne-Trolox).

Ama-leek anamakhalori aphansi ngokumaphakathi. I-100g yeziqu ezintsha ithwala ama-calories angu-61. Ngaphezu kwalokho, iziqu ezinwetshiwe zinikeza inani elihle lefiber encibilikayo nengancibiliki.

Izinzuzo zama-leeks kubantu

Umthombo omuhle wamavithamini ahlukahlukene

Ama-leeks angumthombo omuhle kakhulu wamavithamini abalulekile empilweni enhle.

Iziqu zawo ezinamahlamvu ngempela ziqukethe amavithamini amaningana abalulekile njenge-pyridoxine, i-folic acid, i-niacin, i-riboflavin ne-thiamine ngezilinganiso ezifanele.

I-folic acid ibalulekile ekuhlanganiseni kwe-DNA nokuhlukaniswa kwamaseli. Amazinga abo anele ekudleni ngesikhathi sokukhulelwa angasiza ekuvimbeleni ukukhubazeka kwe-neural tube ezinganeni ezisanda kuzalwa.

Ngaphezu kwalokho, ama-leeks angomunye wemithombo engcono kakhulu kavithamini A namanye ama-antioxidants, ama-phenolic flavonoids afana ne-carotenes, i-xanthine, ne-lutein.

Futhi ziwumthombo wamanye amavithamini abalulekile njengovithamini C, uvithamini K, novithamini E (5).

I-Vitamin C isiza umzimba womuntu ukuthi wakhe ukumelana nama-ejenti athathelwanayo kanye nokuqeda ama-radicals mahhala ayingozi.

Ngaphezu kwalokho, iziqu ze-leek ziqukethe amanani amancane amaminerali afana ne-potassium, insimbi, i-calcium, i-magnesium, i-manganese, i-zinc, ne-selenium.

Ukufunda: Izinzuzo zejusi ye-artichoke 

Izakhiwo ezilwa nomdlavuza

Amajusi e-leek angumthombo omuhle wama-alyl sulfide okukhonjiswe ukuthi anciphisa ingozi yokuba nomdlavuza othile, ikakhulukazi umdlavuza wesisu, umdlavuza wendlala yesinye, nomdlavuza wamathumbu.

Ivikela isifo senhliziyo

Ucwaningo oluningana lubonise ukuthi amalungu omndeni wakwa-Allium, okuhlanganisa ama-leeks, anomphumela omncane wokwehlisa umfutho wegazi futhi angasiza ekuvimbeleni isifo senhliziyo njenge-arteriosclerosis, unhlangothi, nokuhluleka kwenhliziyo.

I-Leek iboniswe kulolu cwaningo (6) ukusiza ukuvikela nokwenza ngcono ukusebenza kwesibindi.

Ukulwa nezifo

Amajusi e-leek nawo asebenza njenge-antiseptic, esiza umzimba ukulwa nezifo. Ungasebenzisa ijusi ye-leek encane (ikhiphe) enxebeni ukuze uvimbele ukutheleleka.

Ithuthukisa impilo yokugaya ukudla

I-Leek ingenye yokudla okumbalwa okuqukethe ama-prebiotics, uhlobo lwamabhaktheriya amahle adingekayo ukuze amunce kangcono imisoco.

Ijusi ye-leek isusa imfucuza eyingozi emzimbeni, ivuselela isenzo se-peristaltic futhi isiza ekukhiqizeni uketshezi lokugaya ukudla, ngaleyo ndlela ithuthukise umsebenzi wokugaya ukudla.

Ukufunda: Izinzuzo zejusi yesilimo esidliwayo esinamagatsha anamanzi

Ukugcina amazinga e-cholesterol enempilo

Ukusetshenziswa njalo kwama-leeks kuye kwaxhunyaniswa nokwehlisa i-cholesterol embi (LDL) kanye nokwanda kwamazinga e-cholesterol enhle (HDL).

Kuhle kwabesifazane abakhulelwe

Ijusi ye-leek ibalulekile kwabesifazane abakhulelwe ngoba iqukethe inani elikhulu le-folic acid.

Ukusebenzisa i-folate ngesikhathi sokukhulelwa, ucwaningo lubonisa, kunciphisa ingozi yokukhubazeka kwe-neural tube.

Kuqinisa amathambo

Ama-leek angumthombo ocebile we-calcium ne-magnesium. I-calcium kanye ne-magnesium kubalulekile emathanjeni anempilo.

Basiza ukuguqula uvithamini D abe yisimo esisebenzayo emzimbeni futhi ngaleyo ndlela aqinise amathambo.

Ukuvimbela i-anemia

Ngenxa yokuqukethwe kwe-iron, ama-leeks angasiza futhi ukuvimbela izinhlobo ezahlukene ze-anemia, ikakhulukazi i-anemia yokuntuleka kwensimbi.

Futhi inothe ngovithamini C, ongasiza ekumunceni kangcono okusansimbi emzimbeni.

Ukufunda: Izinzuzo zejusi ye-wheatgrass

Izindlela zokupheka ze-leek juice

Ijusi yokunciphisa umzimba

Uzodinga (7):

• 6 ama-leek stalks
• ½ litre lamanzi amaminerali
• ½ umunwe wejinja
• 1 umhluzi we-cube we-defatted for flavour

Ukulungiselela

• Geza ama-leeks kanye ne-ginger kahle
• Susa izimpande zawo kuma-leeks (uma kunesidingo) futhi uzinqume zibe yizicucu
• Bilisa amanzi
• Engeza izingcezu ze-leek kanye nomhluzi
• Faka yonke into ku-blender noma i-blender

Inani lokudla okunempilo

Le juice ye-leek izokusiza ukuthi ulahlekelwe isisindo. Yebo, i-leek iyimifino emangalisayo ngempela, ngoba imiphumela yayo yokuqeda ubuthi mihle ekusizeni labo abafuna ukwehlisa isisindo.

Ngale njongo, iresiphi yejusi leek noma umhluzi ilula kakhulu. Le juice futhi kufanele iphuzwe uma kukhona umkhuhlane, imikhuhlane kanye nomphimbo obuhlungu. Yiphuze isivivi ukuze uthole imiphumela engcono kakhulu.

I-Carrot leek smoothie

Uzodinga:

• I-2 izaqathe
• 1 inkomishi ye-leeks eqoshiwe
• ½ inkomishi parsley
• 1 inkomishi yamanzi amaminerali
• 4 ama-ice cubes (ngaphezulu noma ngaphansi ngokuthanda kwakho)

Ukulungiselela

Hlanza izithako zakho (izaqathe, ama-leeks, i-parsley) bese uzifaka ku-blender. Faka futhi amanzi nama-ice cubes. Ungangeza amanzi amancane noma kancane kuye ngokuvumelana okufunayo.

Inani lokudla okunempilo

Le jusi yakhiwe nge-beta carotene, elungele amehlo nesistimu yegazi. I-Parsley iyisihlanzi esihle kuwo wonke amazinga omzimba wakho. Igcina ikakhulukazi isibindi, izinso, uhlelo lwegazi kanye nomgudu womchamo.

Zonke lezi zakhi zomsoco ezihlangene nalezo ze-leek zenza ijusi yakho ye-leek inothe ngokwanele empilweni enhle kakhulu.

Izinkomba kanye contraindications ukusetshenziswa leek

Ama-leeks avame ukudliwa yiwo wonke umuntu ekuphekeni okuningi nasezitsheni zansuku zonke; futhi bambalwa abantu abaye bakhononda ngemiphumela eyingozi engaba khona ye-leek.

Ngakho-ke ukhululekile ukuthi udle inani elanele lazo, njenganoma iyiphi enye into ye-legume ekudleni kwakho.

Kulabo abadla ijusi ye-leek ngokusho kokupheka okuqondile ngezinhloso ezifana nokulahlekelwa isisindo noma olunye uhlobo lomuthi ophelele, kuhlale kululeka ukubhekisela kudokotela wakho.

Okufanayo kuya ekusetshenzisweni kwalesi sitshalo ezinganeni nakwabesifazane abakhulelwe.

Kubantu asebevele bangezwani no-anyanisi noma ugalikhi, kungaba okuphephile futhi ukuhlola ukungezwani ne-leeks, ngenxa yokuthi le mifino iyingxenye yohlobo olufanayo.

Kuyadingeka futhi ukuqaphela ukuthi ijusi ye-leek ingashintshwa neminye imifino esebenza kahle kakhulu futhi engowomndeni ofanayo njengengxenye yokwelashwa.

Empeleni, u-anyanisi nesweli zisetshenziswa kabanzi kule njongo. Kodwa-ke, ukusetshenziswa kukagalikhi no-anyanisi kuveza ukuphazamiseka okwengeziwe, ikakhulukazi okuhlobene nephunga elinamandla kakhulu abalikhiphayo, kanye nokunambitheka kwabo okuvelele okungahambisani nalokho okuthandwa yiwo wonke umuntu. .

Isiphetho

Ngaphandle kwezinzuzo zayo zezempilo, i-leek iyimifino emnandi, ngisho nangendlela yejusi.

Ungakha izindlela zokupheka zejusi ezahlukene ngokwakho. Xuba ingxenye yawo eluhlaza nezithelo, ikakhulukazi ama-apula, izaqathi, ulamula noma ujinja.

Ungenza futhi ijusi yelikhi ngoshukela noma eminye imifino.

Uma unanoma yimaphi amarisiphu ejusi ye-leek, ungakhohlwa ukwabelana ngawo nomphakathi we-Bonheur et Santé.