20 Zvishoma Zvinozivikanwa Hutano Mabhenefiti eBasil Mashizha, Nutrition & Mapoka

Mazita Akanakisa Evana

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Iyo inozivikanwawo seSaint Joseph's wort, basil inoonekwa seye yakanyanya kutsvenesa, ine hutano uye inoshanda mishonga yekurapa yeAyurvedic. Mambokadzi wemakwenzi akazara nemushonga uye mishonga. Kune mhando dzinosvika makumi matatu neshanu dzakasiyana dzemabasil marudzi uye akajairika pakati payo ndiwo mushonga mutsvene unogona kushandiswa kurapa ^[1] zvinopfuura mazana matatu ezvirwere zvakasiyana. Inokura zviri nyore mubindu rako, chishamiso chemakwenzi chinoshandiswa zvakanyanya mukubika futi. Iko kutsva kwemashizha ebasil anoita kuti ive yepakati chigadzikiso mumapepan vegan.

Chinhu chakajairika mune akasiyana madhishi, iyo miriwo haigone chete kusimudzira kuravira kwedhishi rako asi zvakare inowedzera hutachiona hwako. Basil inotapira kana Genovese basil ndiyo mhando inowanzo shandiswa pakubika chinangwa uye basil tsvene inozivikanwa nehunhu hwayo hwekuporesa. Mune mishonga yechivanhu, kunyanya yeIndia uye Southeast Asia basil inoonekwa semushonga unoyera.

Imwe yemakwenzi ane mukurumbira ^[piri] muIndian subcontinent, basil inogona kushandiswa acne, kusvinura kwepfungwa, kutonhora kwemusoro, gasi remudumbu, kuputika kwemudumbu etc. Miti inonhuhwirira kubva kumhuri yeminti inogona kukushamisa nekuwanda kwemabhenefiti uye kunaka kwaingaite muviri wako.

Kukosha Kwehutano KweMashizha eBasil

Simba mu 100 gramu emashizha ebasil anosvika makumi maviri nemaviri macalorie. Mamwe makemikari ari 0,64 gramu mafuta, 0.034 milligrams thiamine, 0,076 milligrams riboflavin, 0,902 milligrams niacin, 0,209 milligrams pantothenic acid (B5), 0.155 milligrams vitamin B6, 0.80 milligrams vitamin E, 0.385 milligrams copper, and 0.81 milligrams zinc.

100 gramu emashizha ebasil ane anenge

• 2.65 gramu makabhohaidhiretsi
• 1.6 gramu yekudya fiber
• 3.15 gramu mapuroteni
• 68 maikorofoni folate (b9)
• 11.4 mamirigiramu choline
• 18.0 milligrams vhitamini C ^[3]
• 414.8 micrograms vhitamini K
• 177 milligrams calcium
• 3.17 milligrams iron
• 64 milligrams magnesium
• 1.148 milligrams manganese
• 56 milligrams phosphorus
• 295 milligrams potasium
• 4 milligrams sodium
• 92.06 gramu mvura

Kubatsirwa kweMashizha eBasil

Kubva pakutsigira kugona kwako kugona kugadzirisa chirwere cheArthritis, mambokadzi wemakwenzi ane zvakawanda zvakanakira muviri wako nepfungwa.

1. Anorwisa cancer

Iyo phytochemicals mumashizha ebasil anoratidzwa ^[4] kubatsira mukudzivirira cancer. Basil inowedzera antioxidant chiitiko mumuviri wako uye inogona kushandura iwo majini kutaura. Iyo zvakare ine kugona kurasa kana kuuraya maseru ane cancer mumuviri uye kumisa bundu kuti risapararire. Zvidzidzo zvakaratidza kuti iyo phytochemicals inodzivirira maseru kubva mukukuvara kunokonzerwa nekemotherapy kana radiation. Iyo phytochemicals senge eugenol, rosmarinic acid, apigenin, myrtenal, luteolin, β-sitosterol, uye carnosic acid inogona kubatsira mukudzivirira kutanga kwechiropa, chemumuromo, cheganda, uye kenza yemapapu. Imwe yeongororo yakaratidza kuti inogona kudzora kukura kwekenza yemazamu ^[5] .

2. Inodzivirira kukura kwebhakitiriya

Basil inogona kubatsira kudzivirira muviri wako kubva ^[6] kukura kwekukura kwebhakitiriya. Mafuta anogadzikana senge estragole, linalool, cineole, eugenol, sabinene, myrcene, uye limonene zvinonzi zvakadzora kukura kwebhakitiriya. Zvidzidzo zvinoratidza kuti maoiri aya anoshanda kupfuura marapirwo emishonga inorwisa mabhakitiriya.

3. Akapfuma mune antioxidants

Basil mashizha anobatsira muviri wako mukurwira mahara akasununguka radical maseru ayo anogona kukuvadza yako DNA chimiro uye maseru. Iyo antioxidant hunhu hwemiriwo, ndiko kuti, iyo inogadziriswa nemvura flavonoid antioxidants viceninare uye orientin ichadzivirira ^[7] masero machena eropa kubva chero kukuvara. Iyo antioxidants inodzora shanduko isingadiwe yemakromosomes ayo anogona kutungamira mukukura kwemaseru ane cancer uye maseru shanduko.

4. Inoderedza kuzvimba uye kurwadziwa

Mashizha emuti mutsvene anokwanisa kubatsira kurwisa chero rudzi rwekuputika. Iyo eucalyptol iri mubasil mashizha inoderedza iyo ^[8] kuzvimba uye kurwadziwa. Inowedzera kutenderera kweropa kwakatenderedza nzvimbo yeronda, nokudaro ichideredza kuzvimba. Iyo enzyme inodzivirira mafuta inoderedza kuzvimba, zvinova izvo zvinokonzera zvikonzero zvezvirwere zvakati wandei sekuputira ^[9] maronda mamiriro, hosha yemwoyo nezvimwe.

5. Inoita se adaptogen

Mishonga kana zvirimwa zvinotsigira yako adrenal system uye zvinobatsira kudzikisa kushushikana kwako zvinonzi se adaptogen. Basil mashizha anoshanda zvakanyanya ^[10] adaptogens, iyo inogona kubatsira mukuyera mahormone ako uye kugadzirisa ako maseru ezuva nezuva kushushikana. Kudya mashizha ebasil kuchakuchengetedza kusagadzikana sezvo kuchikwanisa kudzikisa mashuga eropa rako uye kuwedzera ako ^{[gumi neimwe]} antioxidant chiitiko. Iyo adaptogenic miriwo inorwisa kushushikana kwako mazinga, ayo anogona kuuya anobatsira kwehupenyu hwako hwezuva nezuva hwekumhanya-mhanya.

6. Inovandudza kugona kwekuziva

Izvo zvemanganese zvirimo mumashizha ebasil zvinonzi zvine pundutso mukuvandudza mashandiro ehuropi hwako nekuchengetedza a ^[12] huropi hune hutano. Manganese inobatsira mukuvandudza emagetsi ekutepfenyura zviitiko muuropi, izvo zvinoguma nekuita kwakanaka kwepfungwa. Saizvozvo, zvemukati zvemhangura zvinobatsirawo mukumutsa huropi uye nekuvandudza yako ^[13] kugadzirisa basa.

7. Inoderedza arthritis

Iwo anti-anogumbura zvivakwa mumashizha ebasil ane humbowo hwakaringana kuratidza hunhu hunowanikwa nemiriwo mukubatsira nezviitiko zve ^[14] arthritis. Iyo beta-caryophyllene mubasil ine antiarthritic chivakwa uye inobatsira mukuderedza kuzvimba uye kuzvimba muzviitiko zve rheumatoid arthritis.

8. Inodzivirira kurwisa chirwere cheshuga

Iwo anti-anogumbura maficha emashizha ebasil ndeimwe yezvinhu izvo zvinoita kuti iwo mushonga uve mhinduro kuzvirwere zvakawanda nezvirwere. Muchiitiko cheshuga, basil inosiya rubatsiro nekudzikisa mazinga eglucose muropa rako. Mafuta akakosha mumashizha ebasil anogona kubatsira mukati ^{[gumi neshanu]} kudzikisa triglyceride uye cholesterol mazinga, inova njodzi kune vane chirwere cheshuga. Zvidzidzo zvakaratidza kuti basil yekuwedzera inogona kubatsira mukuchengetedza chirwere cheshuga uye matambudziko ane chekuita nechirwere chiri mukutonga.

9. Inowedzera hutachiona

Iyo immunomodulatory mhedzisiro yemashizha ebasil yakaratidzirwa kuve ine simba mukuvandudza immune system. Mafuta akakosha, mumashizha ebasil pane anoshandiswa, anoita se ^[16] dziviriro, kubatsira muviri wako kubva kubhakitiriya uye chero hutachiona. Nekudzora muviri wako, basil inosiya rubatsiro mukukura kwehutachiona hune hutano uchidzikisa kukura kweanokuvadza.

10. Kubatsira chiropa kushanda

Kuve hepatoprotective mune zvakasikwa, basil mashizha anonyanya kubatsira kumuviri wako. Nekugadzira detoxifying enzyme, basil mashizha anobatsira kugadzirisa mashandiro echiropa chako. Ichagadzira zvirinani antioxidant dziviriro uye inoderedza huwandu hwemafuta ^[17] kuvaka muropa. Kubudikidza neizvi, basil mashizha haangogadzirise itsvo yako chete asi zvakare anoshatisa muviri wako wese.

11. Anorwa kuchembera nguva isati yakwana

Iyo antioxidants mumashizha ebasil akadai semvura-inogadziriswa flavonoid antioxidants viceninare uye orientin inogona kubatsira kudzikisira mhedzisiro yekutanga kwe ^[18] kuchembera. Iyo inoshanda mukuparadza mamorekuru anokuvadza uye mahara radicals, ayo anokuvadza ganda rako. Miriwo inobatsira ganda rako kubva kune oxidative kusagadzikana, kurwisa zvinokanganisa kukwegura kusati kwasvika.

12. Inowedzera simba repfupa

Kuva chakanakisa sosi mu vitamini K, mashizha ebasil anogona kusimudzira huremu hwepfupa rako. Izvi zvinogona kudzora kukura kwemapfupa asina kusimba uye kukuvara kwakanangana nemapfupa ^[19] , kunyanya kana iri nyaya yevakadzi. Vakadzi vane mukana wekukanganiswa ne osteoporosis, kesi yemapfupa asina kusimba, ayo anogona kurapwa nemashizha ebasil sezvo ichavandudza maitiro ekunwa kwecalcium.

13. Inodzivirira kusagadzikana kweziso

Basil inobatsira zvakanyanya pakurapa fungal, hutachiona kana hutachiona hutachiona mumaziso. Iyo anti-kupisa uye inozorodza zvimiro zvebasil inodzivirira maziso ako kubva kukuvara kunokonzerwa nekusviba kwezvakatipoteredza mahara radicals. Izvo zvinobatsirawo mune rakakomba ziso ^{[makumi maviri]} hosha senge glaucoma uye macular degeneration futi. Zvinosimbiswa kuti iyo miriwo ine basa rinoshanda pakurapa kwemaziso uye nezvimwe zvine chekuita nezvechiratidzo.

14. Inobatsira panguva yekutevera kuenda kumwedzi chirwere (PMS)

Izvo zvemanganese mumashizha ebasil zvinobatsira zvakanyanya pakuenzanisa mahormone ako. Iyo cramps, kuneta uye nekuchinja kwemamiriro kunokonzerwa panguva ^{[makumi maviri nerimwe]} PMS inogona kunetsa zvakanyanya. Iyo manganese inogona kubatsira kudzikisa marwadzo, kushushikana uye kuneta.

15. Inodzivirira tsinga dzeropa

Iyo anti-kupisa uye antioxidant zvimiro zvemashizha ebasil anogona kusimudzira mashandiro emhasuru, kunyanya iwo ari kudzora mashandiro eiyo ^[22] tsinga. Mashizha eBasil anogona kubatsira kunatsiridza kudzvinyirira uye kuzorora kwemidziyo uye kubvisa maparagi anokanganisa.

16. Inovandudza hutano hwemuromo

Basil mashizha anoshanda mukudzora muromo wemuromo. Mishonga inorwisa mabhakitiriya uye inorwisa mabhakitiriya yemushonga yawana kuva ne ^{[2. 3]} mhedzisiro kune vanhu vanotambura nezvirwere zvenguva. Basil mashizha anovandudza hutano hwako hwemuromo pasina kukonzera chero mhedzisiro.

17. Kunowedzera hutano hwepadumbu

Kuve gastroprotective uye inopesana nekuzvimba mune zvakasikwa, mashizha ebasil anoshanda pakurapa mudumbu kurwadza, flatulence, acidity, uye ^[24] kuvimbiswa. Izvo zvakare zvave zvichiratidzwa kuti zvinoshanda mukurapa maronda emudumbu.

18. Inovandudza mhando yeganda

Basil inozivikanwa zvakanyanya nekunatsa kwayo zvivakwa. Iyo antibacterial uye antifungal zvinhu mumashizha zvinogona kubatsira kuwana ^[25] kubvisa acne, blackheads, mamaki, uye mapundu. Mishonga inorwisa mabhakitiriya inoita basa rakakura mukudzivirira kukura kwe B. anthracis uye E. coli mabhakitiriya anokonzera hutachiona hweganda. Saizvozvowo, kugara uchidya mashizha ebasil kunogona kugadzirisa zviratidzo zve vitiligo uye kurapa ^[26] eczema.

19. Inovandudza hunhu hwebvudzi

Basil inogona kubatsira kusimudzira bvudzi kukura ne ^[27] kusimbisa bvudzi rako bvudzi. Miriwo inoshanda kubva pamudzi webvudzi rako, inomutsiridza bvudzi remvere uye inosimudzira kutenderera kweropa kune rako musoro. Inobata dandruff nekudzora kukura kwedhanda ^[28] kukonzera fungus. Mashizha eBasil anonzi zvakare anodzivirira kuchena kwebvudzi nguva isati yakwana.

20. Inowedzera Simba

Mhangura yemukati mumashizha ebasil inogadzira chinhu chinonzi adenosine triphosphate, icho chinobatsira kubvisa kupera simba uye kupera simba. Kupindirwa kwebasil mumasmoothies kana majusi kunozivikanwa kunatsiridza mwero yemagetsi.

Hutano Basil Mashizha Mapepa

1. Yakatakura sipinachi saradhi neavocado & basil

Zvinoshandiswa

• 1/2 mukombe yakaoma quinoa, yakashambidzwa zvakanaka ^[32]
• 1 mukombe mvura
• 1 mukombe chickpeas, yakadururwa uye yakashambidzwa
• 1 tablespoon avocado kana maorivhi
• 1/2 teaspoon yakawanda munyu
• 5 ounces mwana sipinashi mashizha
• 5-7 basil mashizha
• 1 guru madomasi, akachekwa, akadyarwa uye akachekwa kuita zvidimbu
• 1 avocado
• 1 diki gariki clove, minced
• 2 tablespoons muto wemonimu
• pini kana maviri emunyu
• 1 mukombe wemvura.

Mirayiridzo

• Isa iyo quinoa nemvura mupoto.
• Pheka kusvikira mvura yapera.
• Pisa mafuta mukati mekupisa kwepakati.
• Wedzerai chickpeas uye munyu uye songai kusvikira nhokwe dzasvibiswa uye dzakatsvuka.
• Isa basil mashizha, gariki, ndimu muto, avocado, uye munyu mu blender.
• Sanganisa uye wedzera 1/4 mukombe mvura uye woita kuti ive nyanya.
• Wedzera mwana sipinashi kune ndiro huru, uye kumusoro nequinoa, chickpeas, uye tomato chunks.
• Wedzera avocado-basil paste muhari uye sangana zvakanaka.
• Nakidzwa!

2. Tomato basil muto

Zvinoshandiswa

• 1 tablespoon mafuta omuorivhi
• 1 ari pakati anotapira hanyanisi, akachekwa
• 4 akasvuura matomatisi
• 5 makapu muriwo kana huku yehuku
• Munyu
• Tsvairivhu nhema nhema
• 1/2 mukombe basil nyowani, yakatetepa.

Mirayiridzo

• Pisa mafuta omuorivhi muhari mukati mekupisa kwepakati.
• Wedzera hanyanisi uye fambisa kazhinji.
• Wedzerai madomasi nechitoro.
• Uyai nezviri mukati kuti ubike uye simmer.
• Pheka kusvikira muto wakanyoroveswa.
• Nyaya nemunyu uye mhiripiri.
• Mutsa mubasil uye unakirwe!

Zvimwe Zvishandiso zveBasil Mashizha

• Inogona kushandiswa kudzikamisa dumbu, kubatsira kunyaradza kugaya uye kuburitsa kunze kwekunzwa kwekunzwa kuzere.
• Inogona kutsengwa kurapa kukosora uye kutonhora, basil tiyi inoshandawo mune iyi kesi.
• Bhavhu remeso rebasil rinogona kushandiswa kupora musoro.
• Inoshandiswa kune zvipembenene uye kuruma.
• Basil mashizha emashizha anoshandiswa kurapa hutachiona hutachiona.
• Shizha reBasil rakapinza tii rinotsvakwa zvakanyanya nekuda kwaro hutano hunobatsira .
• Icho chinhu chinoshandiswa zvakanyanya chikafu mukugadzira marinades, vhiniga, maoiri, herbal butter, pesto, dressings, sandwiches, chingwa, pasta, madhiri uye nezvimwewo.

Yambiro

• Inogona kunonoka kugwamba kweropa, nokudaro ichiwedzera iyo ^[29] kubuda ropa kana paine maronda kana kutemwa. Kana iwe uine chero kuvhiyiwa, rega kushandisa basil mashizha mavhiki maviri pamberi payo.
• Zvinogona kukonzera matambudziko panguva ye ^[30] nhumbu nekuyamwisa. Mhedzisiro yekusabereka yemushonga haina kunaka kune vakadzi vane nhumbu.
• Iwo akakwirira mazinga e potasium mumashizha anogona kudzikisa yako BP. Vanhu vane dambudziko reropa vanofanirwa kuyedza kudzivirira iyo ^[31] kushandiswa nguva dzose.

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32. [32]Yakatakura sipinachi saladhi neavocado uye basil. Kudzorerwa kubva, https://happyhealthymama.com/recipes-with-basil.html

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