PEO EA BASIL (SABJA, TUKMARIA): PHEPO E NEPAHETSENG, MELEMO EA BOPHELO, TS'EBELISO, LI-RECIPES - PAMPEREDPEOPLENY.COM

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Se ke oa Lahleha

Lapeng Bophelo bo botle Phepo e nepahetseng Nutrition oi-Neha Ghosh Ka Neha Ghosh ka la 24 Phuptjane 2020

E kanna eaba o kile oa latsoa peo ea basil lijong tse ngata le lino tse ngata tse kang falooda le sherbet. Peo ena ea basil e tsoa semeleng se monate sa basil (Ocimum basilicum L.) se fapaneng le semela se Halalelang sa basil kapa sa tulsi. Peo ea Basil, eo hape e tsejoang e le peo ea sabja le tukmaria ke lipeo tse nyane tse bopehileng joaloka oval tse nang le limatlafatsi mme li fana ka melemo e mengata ea bophelo bo botle.

Peo ea Basil e sebelisitsoe meriana ea setso ho phekola letshollo, seso, dyspepsia le mafu a mang. Li boetse li sebelisoa joalo ka diuretic, antispasmodic, gastic le antipyretic [1] .

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Phepo e nepahetseng ea Peo ea Basil

Peo ea Basil e na le protheine, mafura, fiber, lik'habohaedreite, metsi le molora. Ke mohloli o motle oa liminerale tse kang magnesium, iron, zinc le manganese [1] . Peo ea Basil e boetse e na le metsoako ea phenolic e kang rosmarinic, caftaric, caffeic, chicoric, p ‐ hydroxybenzoic, p ‐ coumaric, protocatechuic acid le rutin [pedi] .

Peo ea Basil le lipeo tsa chia li shebahala hantle, empa li fapane ka litsela tse ngata.

Melemo ea bophelo bo botle ba lipeo tsa Basil

1. Thuso ea ho theola boima ba 'mele

Peo ea Basil e na le fiber e qhibilihang e thusang ho boloka mpa e tletse nako e teletsana mme e fana ka maikutlo a ho khora. Phuputso e bontšitse hore bakuli ba nonneng ba jang 2 g ea lipeo tse monate tsa basil tse ntšitsoeng ka metsi a 240 ml pele ho lijo tsa mots'eare le lijo tsa mantsiboea ba na le phokotso e kholo ea boima ba 'mele (BMI). Leha ho le joalo, sena se ile sa bonoa har'a basebelisi ba litekanyetso tse phahameng ba jang tse fetang liperesente tse 50 tsa karolo eo [3] .

2. Ntlafatsa tsoekere maling

Peo ea Basil e nkuoa e le molemo bakeng sa bakuli ba lefu la tsoekere. Faeba e qhibilihang ka har'a lijo tse fumanehang ka har'a peo ea basil e thusa ho laola maemo a tsoekere ea mali a sebetsang ho bakuli ba nang le lefu la tsoekere la mofuta oa 2. Ts'ebeliso ea fiber e qhibilihang 'meleng e boetse e fokotsa menyetla ea ho ba le lefu la tsoekere [4] .

3. Fokotsa maemo a k'holeseterole

Ho sebelisoa ha lipeo tsa basil ho ka ba molemo le pelong ea hau. Likahare tse ho tsona li ka thusa ho theola k'holeseterole ea LDL (mpe) le ho eketsa 'cholesterol' ea HDL (e ntle). Sena se fokotsa kotsi ea lefu la pelo.

4. Eketsa maemo a eneji

Peo ea Basil ke mohloli o motle oa tšepe, e leng sesebelisoa sa bohlokoa se hlokahalang bakeng sa tlhahiso ea mali. Iron ke karolo ea bohlokoa ea hemoglobin, ntho e liseleng tse khubelu tsa mali (RBCs) tse tsamaisang oksijene 'meleng oohle le ho thusa ho fa' mele matla. Ho hloka tšepe 'meleng ho baka mokhathala le ho teneha kapele [5] .

5. Tšehetsa bophelo bo botle ba masapo

Magnesium e fumanoang peo ea basil e bapala karolo ea bohlokoa ho boloka masapo a phetseng hantle. Keketseho ea phepelo ea magnesium e bonts'itse ho eketsa letsoalo la masapo a masapo mme e thusa ho thibela ho qala ha lefu la masapo [6] .

6. E phekola sefuba se tloaelehileng

Boteng ba zinki peo ea basil bo ka thusa ho matlafatsa sesole sa 'mele le ho alafa sefuba se tloaelehileng. E ka fokotsa nako le ho tiea ha matšoao a batang ka ho sebetsa joalo ka astringent mothapong oa trigeminal [7] .

7. Ntlafatsa ts'ebetso ea boko

Peo ea Basil e na le manganese, e leng liminerale tsa bohlokoa tse hlokahalang molemong oa ts'ebetso ea boko. E tlama li-neurotransmitters mme e hlohlelletsa motsamao oa litakatso tsa motlakase ho potoloha le 'mele, ho baka tšebetso e nepahetseng ea boko [8] .

8. Thuso ka tšilo ea lijo

Ha lipeo tsa basil li koahetsoe ke metsi lia ruruha ebe li hlahisa bongata ba gelatinous ka lebaka la polysaccharide lera le teng leboteng la kantle la epidermis la peo. Sesebelisoa sena sa gelatinous le boteng ba faeba ea phepo ea peo ea basil li bonts'itsoe ho thusa ts'ebetsong ea ts'ebetso ea lijo [9] .

9. Khatello ea mali e tlase

Ha lipeo tsa basil li sebetsa joalo ka diuretic, li ka thusa ho theola khatello ea mali ka ho fafatsa letsoai le metsi a mangata 'meleng. Diuretics e boetse e thusa ho khatholla le ho holisa mabota a methapo ea mali e nolofalletsang mali ho phalla.

10. Fokotsa ho tšoaroa ke mala

Peo ea Basil e na le thepa ea antispasmodic e sebetsang ka ho fokotsa metsamao ea tlhaho ea mala le ho phomotsa mesifa e boreleli ka mpeng le maleng. Sena se thusa ho kokobetsa mahlaba a ka mpeng.

11. Laola mofetše

Ts'ebetso e khahlano le mofets'e ea lihlahisoa tsa peo ea basil e ithutiloe. Likhechana tsa peo ea Basil li bontšitsoe hore li na le phello ea cytotoxic meleng ea motho ea li-osteosarcoma (MG63). Ts'ebeliso ea peo ea basil e ka baka hore lisele tsa mofetše li shoe [10] .

12. Thibela mafu a bakang baktheria

Ts'ebetso ea li-antimicrobial ea peo ea basil e na le bokhoni bo matla ba ho emisa mefuta eohle ea likokoana-hloko ho kenyeletsoa pseudomonas aeruginosa, mofuta oa libaktheria tse bakang tšoaetso bathong [10] .

13. Ntlafatsa bophelo ba letlalo le moriri

Peo ea Basil e na le protheine e ngata, tšepe, zinki le magnesium e bolokang moriri oa hau o phatsima mme o khothaletsa kholo ea moriri. Ts'ebetso ea antioxidant ea peo e thusa ho matlafatsa kholo ea lisele tse ncha, ka hona e ntlafatsa bophelo bo botle ba letlalo.

Mokhoa oa ho Sebelisa Peo ea Basil

• Koa khaba e 1 ea lipeo tsa basil ka koping e le 'ngoe ea metsi (sebelisa metsi a mangata ha ho hlokahala).

• Lumella peo hore e ineke metsotso e ka bang 15.

• Ha lipeo li ruruha u tla bona gel e 'mala o moputsoa e koahetsoeng ho pota peo.

• Hlakola lipeo tsa basil tse soaked ebe u li kenya lijaneng tsa hau.

Tšebeliso ea Peo ea Basil

• Peo ea Basil e sebelisoa e le moemeli oa botenya le botsitso indastering ea lijo.

• Basamo ea marenene e ka tsitsisa ice cream, ho apara salate, lijeli, tranelate e shapuoa e mafura 'me e sebelisoa e le phepelo ea mafura ka yogurt le mayonnaise.

• Peo ea Basil e ka sebelisoa ho nona lipepe tse kang sopho, sosi le lino tse tsoekere.

• Sebelisa lipeo tsa basil ka li- smoothies, milkshakes, lemonade, liaparo tsa salate, pudding, oatmeal, lipanekuku tse nang le lijo-thollo kaofela, lijana tsa pasta, bohobe le limafine.

Hlokomela Ha o sebedisa dipeo tsa basil ka har'a thepa e besitsoeng o li sila ebe o li sebelisa ho feta ho sebelisa peo ea basil e kolobisitsoeng.

Peo ea Basil e kae eo u ka e jang ka letsatsi?

Sebelisa likhabapo tse 1 ho ea ho tse peli tsa lipeo tsa basil ka letsatsi.

Li-Recipe tsa Basil

Lemonade ea Sabja [leshome le motso o mong]

Lisebelisoa:

• 1 lemon e kholo

• 2 tbsp tsoekere

• Letsoai le lenyane

• 1 tbsp peo ea sabja

• Metsi a 600 ml

• ½ tsp letsoai le letšo (ka boikhethelo)

Mokhoa:

• Hloekisa 'me u hlatsoe peo.

• Ka sekotlolo, tšela 1/3 senoelo sa metsi a futhumetseng ebe u eketsa peo ea sabja. E ke e ruruhe.

• Ka sekotlolo, eketsa lero la lemone, sirapo ea tsoekere, letsoai le letsoai le letšo. E kopanya hantle ebe o eketsa peo ea sabja hammoho le metsi ebe o hlohlelletsa hantle.

• Tšela seno sena ka likhalase 'me u sebeletse se pholile.