Izakhiwo ze-leek nezinzuzo

Amaleki Sihamba nenani elikhulu lezitsha, kuyimifino emnandi ehlanganyela umndeni negalikhi no-anyanisi. Igama layo lesayensi ngu I-Allium porrum futhi kuze kube namuhla namanje akwaziwa kahle ukuthi uvelaphi.

Umsuka wayo utholakala ku- ETurkey, kwa-Israyeli, eGibhithe kanye naseMesopotamina. AmaRoma ayekhathalela ukunwetshwa kwawo, okwathi phakathi neNkathi Ephakathi kwaba ngumkhiqizo oyinhloko wokugwema indlala.

ILeek inokunambitheka okuncane, ilunge kakhulu kuno-anyanisi noma ugalikhi. Singathola izinhlobo ezahlukahlukene, yize cishe njalo sithola ilikhi elijwayelekile.

Amanani wokudla okunomsoco weLeek

Cishe yakhiwe ngokuphelele ngamanzi, ngaphezu kwama-90% ngamanziInokuqukethwe okuphansi kakhulu kwe-carbohydrate, ngakho-ke iqukethe cishe noma yimaphi ama-calories.

Ungamazi ngokuya ngendawo ahlala kuyo ilunga elihlanganisiwe noma igalikhi, yize okuvame kakhulu ukukuthola njenge-leek.

Ngakolunye uhlangothi, le mifino iqukethe inani elihle le- i-fiber, into esisiza ukuba silondoloze uhlelo lokugaya ukudla oluhle.

Ngakolunye uhlangothi, inamaminerali amaningi kanye namavithamini esiqokomisa okulandelayo:

• Inothile ngamavithamini A, C, folates, uvithamini E, amavithamini eqembu B, njenge-B1, B2, B3 ne-B6. 
• Phakathi kwamaminerali kukhona i-potassium, i-iron, i-magnesium, i-calcium, i-sodium, ne-phosphorus.
• Amaprotheni, ama-acids e-polyunsaturated, ama-acid agcwele.
• Amakholori ngayinye I-100 amagremu komkhiqizo umi ku 48 kcal. 

Izakhiwo ze-leek

Lawa amaminerali, izinhlanganisela kanye namavithamini enza ilek uphilile kakhulu lomzimba. Sikutshela ukuthi kungasithinta kanjani.

• I-Vitamin C iyi-antioxidant yemvelo enamandla, iyasiza yakha i-collagen eningi, ithuthukise impilo yamathambo namazinyo. Ngaphezu kwalokho, le vithamini kanye nezihlwenga zenza ilikuni ukudla okuphelele ukuqinisa amasosha omzimba.
• I-Potassium ilungele ukuvuselelwa kwemisipha, ithuthukise umfutho wezinzwa nokubuyiselwa komzimba ngemuva kwezemidlalo.
• Izinto eziyibhalayo thuthukisa amazinga e-cholesterol egazini futhi kusivimbela ekuhlushweni yisifo sikashukela.
• Ibuye isetshenziswe njenge-antibiotic yemvelo, ayinamandla njengegalikhi kepha ibuye ilungele ukunciphisa ukutheleleka okungenzeka kanye namagciwane.
• Inomphumela we-diuretic, yingakho isisiza susa ukugcinwa koketshezi. Ngakho-ke ivimbela i-gout, amatshe ezinso nokukhuluphala.

• Kuthoba umoya. Ngendlela efanayo neyenzeka ngo-anyanisi, ilike livula izindlela futhi lisivumele ukuthi siphefumule kangcono. Ngaphezu kwalokho, kunjalo okulindelwe futhi kusiza ukuqeda ulwelwesi lwamafinyila.
• Ngenxa yefayibha elinayo, ivimbela ukuqunjelwa kwesinye isikhathi.
• Kufanelekile ukwehlisa isisindo, njengoba kunjalo amakhalori ambalwa namanzi amaningi. Iphansi ngama-carbohydrate futhi ingadliwa ngezindlela ezihlukile.
• Kwandisa ukuzivikela komzimba wethu.
• Kuyasiza ngokujikeleza kwegazi. Gwema ukwakheka kwe- amahlule noma i-thrombiNgaphezu kwalokho, igcina imithambo yegazi ephelele.
• Kuyimifino ethokozisayo kulabo abahlushwa yiyo ukukhuluphala ngokweqile, i-cholesterol nezinye izinto ezinobungozi, ngoba zinciphisa futhi zivimbele izifo ezahlukahlukene zenhliziyo.
• Inezinto ezibalulekile ze- umfutho wegazi ophansi, ngakho-ke kuhle kubantu abane-hypertension.
• Ngaphezu kwalokho, iyi- elwa namagciwane emvelo, ukuvimbela ukutheleleka kwamanxeba nokutheleleka kwesikhumba.

Izindlela zokudla ama-leek

Ama-leek anamathuba amaningi ekhishini, singawadla ngezindlela eziningi, zombili ziphekiwe futhi ziluhlaza. Okufanelekile ukuzama nokwenza izindlela zokupheka eziningi ukuthola intandokazi yethu.

Kuyinto yemifino engaba khona Fry, gazinga epanini, thumba, engeza kuma-tortilla, njengokuhlobisa, yenza ukhilimu, njll. Enye yezindlela ezaziwa kakhulu ukwenza ukhilimu wamalikhi waziwa ngokuthi i-vichyssois, iresiphi edumile yomhlaba waseFrance.

I-leek itholakala cishe unyaka wonke ezitolo ezinkulu nasezimakethe zethu eziseduze, kuyi- imifino emnandi, okunambitheka okuthe xaxa kuno-anyanisi futhi lokho kukuvumela ukuthi udlale kakhulu ekhishini.