Kubika neKitchen Herbs

Kitchen herbs inowanzo shandiswa kure zvakanyanya zvishoma. Aya ndiwo ane simba zvakanyanya superfoods atinoziva. Vanoburitsa mhedzisiro yavo yehutano kunyanya kana vachishandiswa kazhinji uye zvakanyanya.

Chii chinonzi herbs yekicheni?

Kana tichitaura nezvemishonga yekubikira, tiri kutaura nezve zvinomera zvinonhuhwirira zvinonyanya kushandiswa zvinyoro, asi dzimwe nguva zvakaoma. Kune zvakare zvirimwa izvo munhu anoshandisa zvikamu zviri pamusoro-pasi, kureva mashizha nemaruva, zvichidawo dzinde. Kusiyana nemishonga inonhuhwirira, iwe unogona kazhinji kushandisa mahombe emiti yekicheni pasina matambudziko.

Mishonga, kune rumwe rutivi, inowanzoshandiswa kurondedzera zvikamu zvakaomeswa zvemiti (mbeu, bark, buds, uye midzi), iyo ine kunhuhwirira kwakasimba zvokuti inongoshandiswa zvishoma - pakugadzirisa. Izvi zvinosanganisira eg B. Caraway, kumini, cloves, sinamoni, aniseed, fennel (mbeu), coriander (mbeu), pepper, uyewo turmeric.

Ehezve, kune zvakare miriwo yemukicheni inonaka inonhuhwirira uye yakasimba muchimiro chitsva nekuda kwehuwandu hwayo hwemafuta akakosha, kuitira kuti irege kudyiwa muhuwandu uye nekudaro ndeye yakawanda yemishonga, senge Mediterranean herbs thyme, sage, uye Rosemary.

Ndeapi maherbs ekukicheni aripo?

Muchinyorwa chino, tinoda kukurukura iwo makwenzi emukicheni anonyanya kushandiswa ari manyoro uye anogonawo kudyiwa akawanda. Nenzira iyi iwe unogonawo kunakidzwa nehutano hwehutano uye kuporesa zvinhu zvemishonga iyi zviri nani.

• Basil (Ocimum basilicum)
• Dill (Anethum graveolens)
• Bindu cress (Lepidium sativum)
• Nasturtium (Tropaeolum majus)
• Chervil (Anthriscus cerefolium)
• Mashizha eCoriander (Coriandrum sativum)
• Marjoram (Origanum majorana) uye oregano (Origanum vulgare)
• Parsley (Petroselinum crispum)
• Peppermint (Mentha piperita)
• Chives (Allium schoenoprasum)
• Lemon Balm (Melissa officinalis)

Zvamazvirokwazvo, rondedzero iyi iri kure nokupedzwa. Kunyanya, takasarudza mishonga inowanika nyore uye panguva imwechete yakasiya iyo mishonga yekicheni inogonawo kuva nemigumisiro isingafadzi muhuwandu hukuru, semuenzaniso B. Borage nekuda kwehuwandu hwechiropa-chepfu pyrrolizidine alkaloids kana sorrel nekuda kwe yakakwira oxalic acid kukosha kwayo. Oxalic acid inogona kukurudzira kuumbwa kwematombo eitsvo uye zvakare inoita kuti mineral absorption iwedzere kuoma, saka ine mhedzisiro yakaipa pamaminerari.

Mangani emukicheni herbs aunogona kudya zuva rega rega?

Zviyero zvakajairika zvemishonga yekicheni mukicheni inenge 1 spoon yemiti yakachekwa pakudya uye munhu. Zvisinei, hapana chakaipa pakuwanza mari iyi - zvichienderana nerudzi rwemishonga - uye semuenzaniso, kuwedzera 25g yemishonga yakasanganiswa kune smoothie.

Ehe, iwe haufanirwe kuwedzeredza nemishonga yekubikira zvakare. Shandisa chete huwandu hunokunakira iwe. Sezvo mishonga yekubikira ine zvinonhuwira zvakanyanya, kuwandisa hakugoneki, sezvo ndiro yacho inozove isingadyike.

Uyewo, chinjana! Saka usadye parsley nebasil mazuva ese kwemavhiki, asi semuenzaniso B. kwevhiki kana maviri, wombomira wosanganisa mamwe maherbs mukudya nekunwa kwako. Mushure memazuva mashoma, shandura mishonga iyi zvakare kune vamwe. Nenzira iyi, iwe unodzivirira chipenyu kuti chisajairire imwe mhedzisiro yekuporesa, iyo yaisazogona kuitika kana iwe waivimba nayo.

Ndezvipi zvinovaka muviri zviri mukicheni herbs?

Mishonga yakaderera mu macronutrients (makabhohaidhiretsi, mafuta, uye mapuroteni). Paavhareji, kukosha kwekudya pa100 g yemakwenzi ekicheni inotaridzika seizvi:

• Calories: 25 kusvika 70 kcal
• Carbohydrates: 7 kusvika 11 g (kunze kwegadheni cress ne 2.5 g)
• Mafuta: asingasviki 1 g
• Mapuroteni: 3 kusvika 4 g
• Fiber: 2 kusvika 6 g

Kunyange zvazvo mafuta ari mumakwenzi ari akaderera zvikuru, anogona kubatsira mukupiwa kwakanaka kwe omega-3 fatty acids, kunyanya kana maruva akadyiwa muhuwandu. Nekuti iyo omega-3 chikamu chemafuta emukati memiti yakakura, nepo omega-6 chikamu chakaderera zvakanyanya, icho chinotaura nezvehutano hweomega-3-omega-6 ratio. Pamakwenzi, izvi zvinowanzo kukosha kukosha kwe3: 1.

Muchikafu chemazuva ano, linoleic acid (kana mamwe omega-6 fatty acids) inonyanya kukoshesa, iyo inogona kuva ne-pro-inflammatory uye naizvozvo zvirwere zvinokurudzira zvirwere. Naizvozvo, chiyero cheomega-3-omega-6 chine hutano chinangwa chakakosha mukudya zvine hutano.

Iyo omega-3 yemukati yebindu cress yakanyanya kukwirira. Inotopa 600 mg yealpha-linolenic acid pa100 g (chinodikanwa chezuva nezuva chinopihwa senge 2000 kusvika 3000 mg) uye chete 200 mg ye linoleic acid.

Ndeapi mavhitamini nemaminerari ari mukicheni herbs?

Hunhu hwecalcium, potasium, iron, vhitamini C, vhitamini K1, uye beta-carotene (vhitamini A) inonyanya kutaridzika mukicheni herbs. Kunyanya kana iwe ukafunga kushandisa mishonga yakawanda mune ramangwana, inopa huwandu hwakakodzera hwezvinhu izvi zvakakosha, izvo zvisiri izvo kana iwe ukangoshandisa 1 kusvika ku2 maspuni ekudyara.

Zvisinei, kana ukasanganisa zvikamu zvakaenzana zvechives, dill, chervil, nebasil uye woshandisa 100 g yemusanganiswa uyu pakudya kumwe chete, musanganiswa wemiriwo unotopa inenge 300 mg ye calcium (2.5 nguva yakawanda se 100 g yogati), 550 mg potassium (chinodiwa chezuva nezuva 4000 mg) uye 4 mg iron, iyo inoenderana nechetatu chezuva nezuva chesimbi inodiwa uye inoratidza kuti zvakanaka sei mishonga yemukicheni inogona kushandiswa kurapa nekudzivirira kushomeka kwesimbi.

Maererano nevhitamini C, parsley ndiye mutungamiri wemishonga yakanyorwa pano ne 160 mg pa 100 g. Zvisinei, chives, dill, uye cress zvichiri kupa vhitamini C yakawanda pa 100 g semichero ye citrus (inenge 50 mg).

Vanhu vazhinji vanotendeukira kumakarotsi kune beta-carotene, vasingazivi kuti miriwo yemashizha yakasvibirira nemiriwo zvakare manyuko makuru e beta-carotene. Nepo makarotsi achipa 1700 µg uye sipinachi 800 µg yevhitamini A (muviri unogona kuburitsa vhitamini A - vhitamini yeziso - kubva ku beta-carotene), herbs inogona kuramba iripo pasina matambudziko: dill inopa 1000 µg yevhitamini A, chervil uye. parsley ine 900 µg uye basil ine 650 µg. Chinodiwa 900 µg yevhitamini A.

Vitamin K1 inozadzisa mabasa akakosha mukugwamba kweropa nekuchengetedza mapfupa ane hutano uye moyo. Ingori 15 g yechives ingangokwana kuvhara iyo yakataurwa zviri pamutemo zuva nezuva vhitamini K1 inodiwa.

Ndezvipi zvechipiri zvechirimwa zvinhu zviri mukicheni herbs?

Zvizhinji ndizvo zvechipiri chirimwa zvinhu zvinoshandura miriwo kuita mishonga yemishonga. Aya ndiwo, semuenzaniso, carotenoids (iyo inosanganisirawo beta carotene), flavonoids, anthocyanins, sulfides, mafuta emasitadhi glycosides, tannins, saponins, monoterpenes, nezvimwe zvakawanda.

Chimwe chinhu chinobatsira zvakanyanya mumakwenzi emukicheni uye ese egirinhi mashizha miriwo chlorophyll. Inoonekwa sechinhu chakanakisa chekuchenesa ropa uye inotsigira zvinobudirira kubvisa kwemuviri wega. Chlorophyll inogona kutodzivirira masero kubva kuforoma uye muchetura wayo une muchetura (aflatoxins).

Mishonga yemukicheni inoshanda sei mumuviri?

Migumisiro yemishonga yekicheni yakasiyana zvikuru zvichienderana nemhando. Nekudaro, sezvo chirimwa chinogara chine zvinhu zvakati wandei panguva imwe chete, huwandu hwakawanda hwemhedzisiro hunowanikwa. Zvizhinji zvechipiri chirimwa zvinhu zvinosimbisa uye zvinotsigirana mukuita kwavo.

Mishonga yechirimwa yataurwa inoshandawo pamwe chete nemavhitamini, mamineral, uye trace elements zvirimowo. Nenzira iyi, mishonga yekubika kazhinji ine imwe

• ine simba antioxidant,
• anti-inflammatory,
• detoxifying,
• anticancer,
• kusimbisa immune system,
• antimicrobial uye
• digestive effect.

Zvinhu izvi zvinenge zvatonangidzirwa pazvirwere zvakajairika muvanhu. Zvirwere zvisingaperi zvebudiriro kunyanya zvinokura

• Yakawandisa oxidative kusagadzikana (makwenzi ane antioxidant mhedzisiro),
• kusingaperi kuzvimba maitiro (mishonga ine anti-inflammatory effect),
• immune system isina simba (mishonga inosimbisa uye inozorodza immune system),
• kushaya simba endo native detoxification kugona (makwenzi anotsigira muviri mukubvisa detoxification),
• Utachiona nebhakitiriya, fungi, kana mavhairasi anokanda muviri kure (makwenzi ane antimicrobial effect) pamwe chete.
• yakakuvara intestinal mucosa uye inovhiringidza intestinal flora (mishonga inobatsira kudzorera hutano hwematumbo).

Iyo inonyanya kukosha yekicheni herbs - mhedzisiro, zvivakwa, uye zvinogona kushandiswa
Pazasi isu tinotsanangura muchidimbu zvakakosha zvivakwa, mhedzisiro, uye nzvimbo dzekushandiswa kwemishonga yekicheni yakapihwa pamusoro. Kana iwe uchifarira ruzivo nezve ega herbs, unogona kuzviwana nekutevera akakodzera ma link.

Basil

Basil ndeimwe yeanonyanya kuzivikanwa emukicheni herbs mukicheni yeMediterranean. Inowanzo shandiswa chete maererano nematomatisi, asi muchokwadi, inoenderana nechero resipi yaungafungidzira. Mubasil mune ua ayo akakosha maoiri (eg linalool, citral, eugenol, nezvimwewo), ane akanakisa anti-kuzvimba, antibacterial, kunyange analgesic, uye anti-cancer mhedzisiro. Hongu, iyo inorwisa-kuzvimba mhedzisiro inotonzi inofananidzwa neyeCox-2 inhibitors, iyo yakajairwa yekurapa anti-kuzvimba mishonga inoshandiswa muzvirwere zvisingaperi zvinoputika senge arthritis.

Pamusoro pezvo, basil ine chirimwa chirimwa cineole, chine expectorant uye antibacterial properties, saka basil inewo inozorodza pazvirwere zvekufema (chando, asthma, uye hay fever).

Chimwe chinhu chiri mubasil is estragole. Mumwe anowanzoverenga kuti zvinokuvadza kune utano. Muzvidzidzo zvinowirirana, zvisinei, iyo estragole yakachena yakaparadzaniswa kubva pachirimwa uye yakapiwa kumhuka dzekuedza mumhando yakanyanyisa. Zvisinei, kunyange dai waizodya zvipunu zvitatu kana zvina zvemashizha ebasil akachekwa pazuva, haunganwi madosi akakwirira kudaro. Basil inewo zvimwe zvinhu zvakawanda zvinogona kutsiva zvinokuvadza zvechimwe chinhu.

Dhiri

Dill yakabatana nefennel. Iyo inozivikanwa kunyanya se spice yemhando dzose dzekugadzirira cucumber. Chaizvoizvo, zvisinei, inokodzera mune angangoita ese masaladhi, smoothies, dips, uye sosi. Mumushonga wemishonga, dill inorayirwa kuti iite flatulence uye kurasikirwa kwechido nokuti ine kuporesa uye inogadzirisa maitiro pane digestive system.

Garden cress uye nasturtium

Kufanana nemishonga yakawanda yekicheni, cress inoonekwa seropa rechisikigo rakapfava. Yayo yakakwirira antioxidant yemukati inonzi inokonzera kuvharidzira kuumbwa kwethrombus uye kuchengetedza tsinga dzeropa. Zvechokwadi, zvose zviri zviviri zvine simba rinobatsira paBP.

Zvinhu zvinorwadza zviri mucress zvinewo anti-inflammatory and expectorant effect yakanaka kwazvo, kuitira kuti ibvise mhepo kana uchitonhora. Panguva imwecheteyo, cress - kunyanya nasturtium - inofungidzirwa kuva yakasimba antibacterial, saka yakatoshandiswa mukugadzirira kurwisana nehutachiona hwehutachiwana uye zvirwere zvefuru.

Iyo cress iri nyore kwazvo kukura iwe pachako. Garden cress inokura pahwindo mumazuva mashomanana - uye mubindu, nasturtium inozviratidza zvakare uye zvakare kana yazvisimbisa.

Chervil

Chervil inotapira uye inonaka pakutanga inobva kuEastern Europe uye inobatana neparsley, dill, uye aniseed. Nzvimbo dzayo dzekushandisa dzakafanana zvakafanana. Chervil inonyanya kushandiswa kunakidza soups uye sosi, asiwo zvigadzirwa zvemukaka. Panzvimbo pe quark uye cream cheese, unogonawo kunatsa zvinoshamisa pureed silken tofu, white almond butter (yakarungwa nemuto wemonamu uye munyu muduku), kana vegan cream cheese ne chervil nemamwe makwenzi. Parsley uye tarragon inofamba zvakanaka ne chervil.

Iyo chervil inonzi ine ropa-kuonda zvinhu uye kusimba kwese uye kumutsidzira.

Coriander

Iyo coriander (mashizha ayo) yakave inonyanya kuzivikanwa mune imwe nzira yekurapa chiitiko nekuda kwayo yainzi inobvisa huturu. Inofanirwa kutokwanisa kuunganidza simbi dzinorema, senge ine muchetura mercury, kubva muuropi. Zvisinei, iyo coriander inofanira kushandiswa chete nokuda kwechinangwa ichi pamwe chete neklorela uye garlic yemusango, zvose zvinogona kusunga uye kubvisawo mercury yakasunungurwa kubva mukorinderi. Kana zvisina kudaro - saka zvinonzi - zvinogona kuva kuti mercury yakanyungudutswa inoramba ichitenderera mumuviri uye inogona kutungamirira kukuvadza. Nokudaro, inorayirwa kuti usashandise coriander muhuwandu hwakawanda.

Coriander inobatsirawo nematambudziko ekugaya (flatulence, kurwadziwa mudumbu, kunzwa kuzara), hutachiona, uye, nekuda kweiyo yakanyanya antioxidant yemukati, zvisingaperi zvirwere zvekuzvimba senge rheumatism.

Oregano uye marjoram

Basil, oregano, uye marjoram zviri pakati peMediterranean kitchen herbs. Kutenda kune yakasimba antimicrobial effect, oregano ndeimwe yemishonga inorwisa mabhakitiriya uye inewo antifungal uye parasite-fighting properties, saka inogona kushandiswa sechinoperekedza kucheneswa kwematumbo muchiitiko chezviratidzo zvinoenderana.

Panguva imwecheteyo, oregano inopesana nekugadzirwa kweropa uye naizvozvo inoonekwa seropa rechisikigo rakaonda. Kufanana nemakwenzi ese, oregano inewo antioxidant hunyanzvi, asi ine yakakura kudaro yakawanda ye antioxidants (flavonoids uye phenolic acids) zvekuti inotora nzvimbo yechitatu mukurongeka kweiyo yakanyanya simba antioxidant chikafu.

Kuwanda kwayo kwemafuta anokosha kunoitawo kuti oregano ive yakanaka mushonga wepamba wekufema uye kugaya matambudziko. Marjoram ine maitiro akafanana neoregano asi haina kusimba zvakanyanya. Inoshandiswa mumishonga yevanhu kune zvinetso zvekudya.

Zvishoma

Parsley inonzi inonzi aquaretic, zvinoreva kuti inotemerwa mu naturopathy yekutsvaira uye kumisa urinary turakiti neitsvo kuitira kudzivirira dundira nematombo eitsvo. Kunyange zvazvo mishonga yakajairika yekutsvaira kazhinji inogona kukonzera kushomeka kwe potassium, parsley inotopa muviri muviri wakawanda we potassium, hongu, iyo inotova yakawanda ye potassium-yakawanda yezvokudya zvakajairika.

Parsley inogonawo kushandiswa kurwisa mweya wakaipa. Kuti uite izvi, ingotsenga chikamu chemashizha eparsley nguva dzose, sekucheka chingamu. Panguva imwecheteyo, chiyero ichi chinobvisa kupisa kwemoyo uye manzwiro ekuzara.

Parsley inotonzi inokwanisa kudzikamisa uye kupa zvinhu zvisingakuvadzi zvecarcinogenic zvinopinda mumapapu zvichibva kumhepo (semuenzaniso utsi hwefodya) - mhedzisiro yaita kuti parsley irumbidzwe mumishonga yechivanhu kudzivirira kenza yemapapu.

Peppermint

Peppermint murapi mukuru. Zvakadaro, inonakirwa zuva nezuva setii nevanhu vazhinji nekuda kwekunhuhwirira kwayo. Mint inonyanya kubatsira kune zvichemo zvemudumbu nekuti inobvisa mabhakitiriya anokuvadza, uye inobvisa marwadzo uye flatulence. Iyo zvakare inosimudzira kuyerera kwebile, nokudaro kusunungura chiropa uye kudzivirira gallstones.

Peppermint zvakare mushonga wekare uye unoshanda wemusoro. Mafuta avo anokosha anonzi ane analgesic effect sezvakangoita mahwendefa emusoro.

Yakagayiwa munenge chero saladhi, peppermint chizaruro. Inopa resipi yega yega chikafu chinonyevenutsa icho chisingakwanise kuenderana nechimwe chinhu.

Chives

Chives chinhu chakajairika kune vanhu vazhinji zvekuti kushanda kwavo kunowanzo kuderedzwa zvachose. Nekuti muchokwadi, machives ari ua thanks kune ayo sarufa makomisheni, inonatsa ropa uye expectorant. Inofanirawo kuderedza cholesterol, BP, uye shuga yeropa uye kudzivirira arteriosclerosis, sitiroko, uye kurwisa kwemoyo.

Iyo chives zvakare ine diuretic effect uye nekudaro inotsigira itsvo uye dundira hutano. Izvo zviviri zvinorimwa zvinhu quercetin uye kaempferol zvinogadzirawo chives chinhu chakakosha mukudzivirira cancer.

Mune ramangwana, usazviremekedze kune mashoma machives ekushongedza, asi sasa hafu yeboka rechives pamusoro sandwich yako kana saladhi.

Ndimu nebharisami

Lemon balm inoonekwa semuti unozorodza wemushonga unogona kushandiswa mukusagadzikana kwekurara, kutsamwa kwe bowel syndrome, hyperthyroidism, uye kunyange cardiac arrhythmia. Lemon balm inowanzogadzirwa nenzira yetii. Shizha remuti webharisamu rinowanzoshongedza imwe kana imwe dhizaini.

Mafuta eremoni anogonawo kuchekwa owedzerwa kumasaladhi emichero kana ndiro dzekrimu. Inonaka sezvakangoita mumasadhi emiriwo matsva uye zvechokwadi mune green smoothies.

Ko mishonga yekicheni inogona kushandiswa panguva yekuzvitakura here?

Mishonga yeKitchen inogonawo kushandiswa panguva yekuzvitakura, kunyangwe mune yakaderera huwandu hwetsika mukicheni (1 - 2 maspuni pazuva) kana setii, sezvo zvimwe zvezvinhu zvirimo zvinogona kukurudzira chibereko, izvo zvinogona kutungamirira kumakumbo kana kubuda ropa.

Vana vangadyawo miriwo yemukicheni here?

Nevana, iwe unofanirwa kushandisa mashizha emukicheni muhuwandu hudiki. Pano zvakanakira kana iwe uchipa vana herbs zvakasiyana mundiro diki kuitira kuti vazvibatsire kana vachida. Mishonga yeKitchen haifanirwe kusanganiswa musmoothies evana, sezvo kuravira kwemishonga yechisikigo kunokanganiswa nemichero yakaita semabhanana, maitiro eyambiro emuviri haacherechedzwe uye mishonga yakawandisa inogona kudyiwa netsaona.

Kazhinji yenguva, zvisinei, nyevero pamusoro pemishonga inoreva kugadzirira kwakanyanya, zvakadai semafuta anokosha akachena, asingashandisi mukati mevana zvachose uye kunze, kana zvachose, chete zvishoma.

Unogona here kushandisa mishonga yekubikira kana uri kutora mishonga?

Sezvo mamwe makwenzi emukicheni anogona zvakare kuve ne "ropa-kutetepa" mhedzisiro - kunyanya kana iwe ukawedzera kune iyo smoothie yakawanda - kana iwe uchifanira kutora mishonga inoderedza ropa nguva nenguva, unofanirwa kuishandisa chete mumiyero yakajairika mukicheni. uye kwete kugadzira uye kudya zvakawanda.