Leek zvivakwa uye mabhenefiti

Leek Inotiperekedza mune yakawanda nhamba yemadhishi, ndiwo unonaka muriwo unogovanisa mhuri negariki nehanyanisi. Zita rayo resainzi ndi Allium porrum uye nanhasi haisati yazivikanwa chaizvo kuti yakabva kupi.

Kwayakabva iri mu Turkey, Israel, Egypt uye nharaunda yeMesopotamina. MaRoma akatarisira kuwedzera kwayo, iyo panguva yeMiddle Ages yakava chinhu chakakosha kudzivirira nzara.

Leek ine hunyoro hwakapfava, yakanaka kupfuura hanyanisi kana gariki. Tinogona kuwana mhando dzakasiyana, kunyangwe isu tichiwanzo kuwana yakajairika leek.

Leek hutano hunhu

Inenge yakanyatsogadzirwa nemvura, inodarika 90% imvuraIyo ine yakaderera kwazvo makabhohaidhiretsi zvemukati, saka haina kana chero macalorie.

Unogona kumuziva zvichienderana nenzvimbo yaanogara se mubatanidzwa kana gariki mubatanidzwa, kunyange hazvo zvakajairika kuri kuiwana se leek.

Kune rimwe divi, uyu muriwo une huwandu hwakanaka hwe fiber, chinhu chinotibatsira kuchengetedza yakanaka yekugaya system.

Kune rimwe divi, ine akawanda mamineral uye mavitamini ayo isu tinosimbisa zvinotevera:

• Iine mavitamini akapfuma A, C, folates, vhitamini E, mavitamini eboka B, senge B1, B2, B3 uye B6. 
• Pakati pezvicherwa pane potasium, iron, magnesium, calcium, sodium, phosphorus.
• Mapuroteni, polyunsaturated acids, yakazara asidi.
• MaCalori pa 100 gramu of chigadzirwa anomira pa 48 kcal. 

Leek zvivakwa

Izvi zvicherwa, makomputa uye mavitamini anogadzira iyo leek ane hutano hwakanaka yemuviri. Isu tinokuudza izvo zvinogona kutikanganisa.

• Vitamin C ine simba rechisikigo antioxidant, zvinobatsira kuumba yakawanda collagen, kuvandudza mapfupa uye zino hutano. Uye zvakare, vhitamini iyi pamwe chete nehuswa zvinoita kuti leek chikafu chakakwana kusimbisa immune system.
• Potassium yakakosha patsva patsva, kuvandudza tsinga yekushushikana uye kupora kwemuviri mushure memitambo.
• Izvo zvinhu zvinoumba kunatsiridza huwandu hweropa cholesterol uye inotitadzisa kutambura chirwere cheshuga.
• Iyo inoshandiswawo semushonga unorwisa mabhakitiriya, haina kusimba segariki asi inokodzerawo kudzivirira utachiona nemavhairasi.
• Iyo ine diuretic athari, saka inotibatsira isu bvisa kuchengetwa kwemvura. Izvo zvinodzivirira gout, matombo eitsvo uye kufutisa.

• Inonyaradza mafambiro emhepo. Nenzira imwechete iyo inoitika nehanyanisi, iyo leek inovhura nzira uye inotibvumidza kufema zvirinani. Uyezve, ndizvo tarisira uye inobatsira kubvisa mucous membranes.
• Kutenda kune iyo fiber iyo yainayo, inodzivirira dzimwe nguva kupatira.
• Inokodzera kuonda, sezvayakaita mashoma macalorie uye yakawanda mvura. Iyo yakaderera mune makabhohaidhiretsi uye inogona kudyiwa nenzira dzakasiyana.
• Inowedzera kudzivirirwa kwemuviri wedu.
• Inobatsira nekutenderera kweropa. Dzivisa kuumbwa kwe kugwamba kana thrombiMukuwedzera, inochengetedza arteri yakakwana.
• Iyo inonakidza miriwo kune avo vanotambura nazvo kufutisa, cholesterol uye zvimwe zvinenjodzi, nekuti zvinoderedza uye zvinodzivirira dzakasiyana hosha dzemwoyo.
• Iyo ine yakakosha zvivakwa zve yakaderera BP, saka zvakanakira vane hypertensive vanhu.
• Uye zvakare, iri inorwisa mabhakitiriya, inodzivirira hutachiona hwemaronda uye hutachiona hweganda.

Nzira dzekudya leek

Maeeks ane mikana yakawanda mukicheni, tinogona kuishandisa nenzira dzakawanda, dzese dzakabikwa uye mbishi. Iyo yakanaka ndeye kuyedza uye kugadzira akawanda mabikirwo kuwana zvatinoda.

Iwo muriwo unogona Fry, fry mupani, bika, wedzera kumatilla, sekushongedza, gadzira kirimu, nezvimwe. Imwe yedzakanakisa nzira ndeyekuita iyo kirimu yemateek inozivikanwa se vichyssois, recipe yenyika inozivikanwa yeFrance.

Leek rinowanikwa zviripo gore rese kutenderera mumasupamaketi edu ari pedyo nemisika, iri zvinonaka muriwo, yakapfava mune zvinonaka kupfuura hanyanisi uye izvo zvinokutendera kuti utambe zvakanyanya mukicheni.