Iipropathi zeleek kunye nezibonelelo

I-leek Ihamba nathi kwinani elikhulu lezitya, yimifuno emnandi eyabelana nosapho ngegalikhi kunye netswele. Igama layo lenzululwazi ngu I-allium porrum Kude kube namhlanje akukaziwa ncam ukuba yintoni imvelaphi yayo.

Imvelaphi yayo ibekwe kwi I-Turkey, Israel, Egypt kunye ne Mesopotamina. AmaRoma ayekhathalela ukongezwa kwayo, okwathi ngexesha lamaXesha Aphakathi yaba yimveliso ephambili yokuthintela indlala.

ILeek inevumba elimnandi, licolekile kunetswele okanye igalikhi. Singafumana iintlobo ezahlukeneyo, nangona phantse sisoloko sifumana ileki eqhelekileyo.

Amaxabiso esondlo e-leek

Iphantse yenziwa ngokupheleleyo ngamanzi, ngaphezulu kwama-90% ngamanziInomxholo we-carbohydrate ophantsi kakhulu, ke ngoko ayiqulathanga naziphi na iikhalori.

Ungamazi ngokuxhomekeke kwindawo ahlala kuyo ngokudibeneyo okanye igallic edibeneyo, nangona eyona nto ixhaphakileyo ukuyifumana njenge-leek.

Kwelinye icala, le mifuno inesixa esihle se ifayibha, into esinceda ukuba sigcine inkqubo yokwetyisa elungileyo.

Kwelinye icala, inezimbiwa ezininzi kunye neevithamini apho sibalaselisa oku kulandelayo:

• Izityebi iivithamini A, C, folates, vitamin E, iivithamini zeqela B, njenge-B1, B2, B3 kunye ne-B6. 
• Phakathi kwezimbiwa kukho i-potassium, i-iron, i-magnesium, i-calcium, i-sodium ne-phosphorus.
• Iiproteni, ii-asidi ze-polyunsaturated, ii-asidi ezigcweleyo.
• Iikhalori nganye I-100 gram yemveliso imi I-48 kcal. 

Iipropathi zeLeek

Ezi zimbiwa, iikhompawundi kunye neevithamini zenza i-leek usempilweni kakhulu yomzimba. Sikuxelela into enokusichaphazela.

• I-Vitamin C yintsholongwane enamandla yendalo, iyanceda yenza i-collagen engakumbi, ukuphucula impilo yethambo kunye namazinyo. Ukongeza, le vithamini kunye namabala enza ilike ukutya okugqibeleleyo ukomeleza amajoni omzimba.
• I-Potassium ilungele ukuvuselelwa kwemisipha, ukuphucula ukunyanzeliswa kwe-nerve kunye nokubuyiswa komzimba emva kwezemidlalo.
• Izinto eziyilungisayo phucula amanqanaba e-cholesterol egazini kwaye kuthintela ukuba singabinasifo seswekile.
• Ikwasetyenziswa njengeyeza lokuthintela indalo, ayinamandla njengegalikhi kodwa ikwalungele nokugcina usulelo olunokwenzeka kunye neentsholongwane.
• Inefuthe lomchamo, ke iyasinceda ukuphelisa ukugcinwa kwamanzi. Oko kuthintela igawuthi, amatye ezintso kunye nokutyeba.

• Uhlaziya umoya. Kwangendlela efanayo eyenzekayo netswele, ilike ivula iindlela kwaye isenza sikwazi ukuphefumla ngcono. Ngapha koko, kunjalo ulindelo kwaye inceda ekupheliseni inwebu yangaphakathi.
• Enkosi kwifayibha enayo, iyakuthintela ukuqhinwa ngamanye amaxesha.
• Kukulungele ukunciphisa umzimba, njengoko kuye kwanjalo iikhalori ezimbalwa kunye namanzi amaninzi. Iphantsi kwii-carbohydrate kwaye inokudliwa ngeendlela ezahlukeneyo.
• Yandisa ukhuselo lomzimba wethu.
• Inceda ekujikelezeni kwegazi. Kunqande ukuyilwa kwe amahlwili okanye iitrombiUkongeza, igcina imithambo egqibeleleyo.
• Yimifuno enomdla kwabo banengxaki ukutyeba, icholesterol kunye nezinye izinto ezinobungozi, kuba ziyanciphisa kwaye zithintela izifo ezahlukeneyo zentliziyo.
• Inezinto eziyimfuneko uxinzelelo lwegazi olusezantsi, ke kulungile kubantu abanexinzelelo.
• Ukongeza, yifayile ye- antibacterial yendalo, ukuthintela usulelo lwenxeba kunye nosulelo lolusu.

Iindlela zokusebenzisa ilekhi

Iieek zinamathuba amaninzi ekhitshini, singazisebenzisa ngeendlela ezininzi, ziphekiwe kwaye ziluhlaza. Eyona nto ilungileyo kukuzama kunye nokwenza iiresiphi ezininzi ukufumana esizithandayo.

Yimifuno enokuba yiyo Qhotsa ipani, ubilise, yongeza kwiitortilla, njengokuhombisa, yenza ukhilimu, njl. Enye yezona ndlela zaziwayo kukwenza ukuba ukhilimu weelike waziwa njenge vichyssois, iresiphi edumileyo yeFrance.

Ileek ifunyanwa phantse unyaka wonke kwiivenkile ezinkulu ezikufutshane nakwiimarike imifuno emnandi, ithambile kwincasa kune itswele kwaye ikuvumela ukuba udlale kakhulu ekhitshini.