Izibonelelo ezi-9 zezeMpilo zeCabbage

Umxholo

• 1. Ikhaphetshu Ipakishwe Izakha-mzimba
• 2. Inokukunceda ukugcina ukudumba kujonge
• 3. Ikhaphetshu Ipakishwe ngeVitamin C
• 4. Inceda ekuphuculeni ukwetyiswa
• 5. Ngamana unokunceda ukugcina Intliziyo Yakho Isempilweni
• 6. Ngamana ungaphantsi koxinzelelo lwegazi
• 7. Ngaba inokunceda amaNqanaba eCholesterol esezantsi
• Ifayibha enyibilikayo
• Izityalo zeSterols
• 8. Ikhaphetshu Ngumthombo oGqwesileyo weVitamin K
• 9. Kulula kakhulu ukongeza kwiZidlo zakho
• Umgca osezantsi

Ngaphandle kwesiqulatho sayo esimnandi sezakhamzimba, ikhaphetshu kaninzi ayihoywa.

Ngelixa inokubonakala ifana neletisi, kodwa yeyayo Brassica Uhlobo lwemifuno, olubandakanya i-broccoli, ikholifulawa kunye ne-kale (1).

Iza ngeendlela ezahlukeneyo kunye nemibala, kubandakanya obomvu, omfusa, omhlophe kunye nohlaza, kwaye amagqabi ayo angangqombela okanye agudileyo.

Le mifuno ikhuliswe kwihlabathi jikelele amawaka eminyaka kwaye inokufumaneka kwizitya ezahlukeneyo, kubandakanya i-sauerkraut, kimchi kunye necoleslaw.

Ukongeza, ikhaphetshu ilayishwe ngeevithamini kunye neeminerali.

Eli nqaku lityhila i-9 yezibonelelo zezempilo zekhaphetshu, zonke zixhaswe yisayensi.

1. Ikhaphetshu Ipakishwe Izakha-mzimba

Nangona iklabishi iphantsi kakhulu kwiikhalori, ineprofayili enesondlo.

Ngapha koko, indebe enye (89 g) yeklabishi eluhlaza eluhlaza ine (2):

• Iikhalori: 22
• Iprotheni: 1 gram
• Ifayibha: 2 iigrem
• Vitamin K: Iipesenti ezingama-85 ze-RDI
• Vitamin C: Iipesenti ezingama-54 ze-RDI
• Umntu: I-10% ye-RDI
• Imanganizi: I-7% ye-RDI
• Vitamin B6: I-6% ye-RDI
• Ikhalsiyam: I-4% ye-RDI
• Potassium: I-4% ye-RDI
• Magnesium: Iipesenti ezi-3 ze-RDI

Ikhaphetshu ikwanazo nezinye izixa ezincinane zemicronutrients, kubandakanya ivithamini A, i-iron kunye ne-riboflavin.

Njengoko ubona kuluhlu olungentla, ityebile kwi-vitamin B6 kunye ne-folate, zombini ezi zinto zibalulekile kwiinkqubo ezininzi ezibalulekileyo emzimbeni, kubandakanya amandla emetabolism kunye nokusebenza kwesiqhelo kwenkqubo yemithambo-luvo.

Ukongeza, ikhaphetshu inefayibha eninzi kwaye inee-antioxidants ezinamandla, kubandakanya iipolyphenols kunye nesulfure compounds (2).

I-Antioxidants ikhusela umzimba kumonakalo obangelwe ziiradicals simahla. Ii-radicals zasimahla ziimolekyuli ezinenani elingaqhelekanga lee-elektroni, ezibenza bangazinzi. Xa amanqanaba abo ephezulu kakhulu, banokuzonakalisa iiseli zakho.

Ikhaphetshu iphakame kakhulu ku-vitamin C, i-antioxidant enamandla enokuzikhusela kwisifo sentliziyo, eminye imihlaza kunye nokulahleka kombono (,,).

Isishwankathelo: Ikhaphetshu yimifuno esekhalori esezantsi etyebileyo kwiivithamini, iiminerali kunye nee-antioxidants.

2. Inokukunceda ukugcina ukudumba kujonge

Ukudumba akusoloko kuyinto embi.

Ngapha koko, umzimba wakho uthembele kwimpendulo yokuvuvukala ukukhusela kusulelo okanye ukukhawulezisa ukuphilisa. Olu hlobo lokudumba okukhulu yimpendulo eqhelekileyo ekonzakaleni okanye kusulelo.

Kwelinye icala, ukudumba okungapheliyo okwenzeka ixesha elide kunxulunyaniswa nezifo ezininzi, kubandakanya isifo sentliziyo, isifo samathambo kunye nesifo sokudumba ().

Imifuno yeCruciferous enje ngeklabishi iqulethe ii-antioxidants ezahlukeneyo eziye zaboniswa ukunciphisa ukudumba okungapheliyo (7).

Ngapha koko, uphando lubonakalisile ukuba ukutya imifuno emnqamlezayo kunciphisa amanqaku athile egazi ().

Olunye uphononongo kubandakanya ngaphezulu kwe-1,000 yabasetyhini baseTshayina babonisa ukuba abo batya esona sixa siphezulu semifuno ye-cruciferous babenamanqanaba asezantsi okudumba, xa kuthelekiswa nabo batya eyona mali iphantsi (9).

I-Sulforaphane, i-kaempferol kunye nezinye i-antioxidants ezifumaneka kweli qela lezityalo zinomdla wokuchasana nokudumba (10,).

Isishwankathelo: Ikhaphetshu inee-antioxidants ezinamandla ezinokunceda ukunciphisa ukudumba.

3. Ikhaphetshu Ipakishwe ngeVitamin C

I-Vitamin C, ekwabizwa ngokuba yi-ascorbic acid, yivitamin enyibilikayo yamanzi esebenza iindima ezininzi ezibalulekileyo emzimbeni.

Umzekelo, kuyadingeka ukwenza i-collagen, eyona protein ininzi emzimbeni. I-Collagen inika ulwakhiwo kunye nokuguquguquka kolusu kwaye kubalulekile ekusebenzeni kakuhle kwamathambo, izihlunu kunye nemithambo yegazi (12).

Ukongeza, ivithamin C inceda umzimba ukuba uthathe i-non-heme iron, uhlobo lwesinyithi olufumaneka kukutya kwezityalo.

Ngaphezu koko, i-antioxidant enamandla. Ngapha koko, kuphandwe ngokubanzi malunga neempawu zokulwa nomhlaza (13).

I-Vitamin C isebenza ukukhusela umzimba kumonakalo obangelwe zi-radicals zasimahla, ezinxulunyaniswa nezifo ezininzi ezingapheliyo, kubandakanya nomhlaza ().

Ubungqina bucebisa ukuba ukutya okuphezulu kwi-vitamin-C yokutya okunezinto ezinxulumene nomngcipheko omncinci wee-cancer ezithile (13,,).

Ngapha koko, uhlalutyo lwamva nje lwezifundo ezingama-21 lufumanise ukuba umngcipheko womhlaza wemiphunga wehle nge-7% ngosuku ngalunye lwe-100-mg yokunyuka kwe-vitamin C ().

Nangona kunjalo, olu phononongo lwalunqunyelwe kuba alunakucacisa ukuba umngcipheko wokuhla komhlaza wemiphunga ubangelwe yivithamin C okanye ezinye izinto ezifumaneka kwiziqhamo nakwimifuno.

Ngelixa uninzi lwezifundo zokujonga zifumene ikhonkco phakathi kokutya okuphezulu kwe-vitamin C kunye nomngcipheko omncinci wee-cancer ezithile, iziphumo ezivela kwizifundo ezilawulwayo zihlala zingahambelani (19,).

Nangona uphando oluthe kratya luyafuneka ukumisela le ndima ye-vithamini kuthintelo lomhlaza, ngokuqinisekileyo ukuba ivithamin C idlala indima ebalulekileyo kwimisebenzi emininzi ebalulekileyo emzimbeni.

Ngelixa zombini ikhaphetshu eluhlaza nebomvu ingumthombo ogqwesileyo wale antioxidant, ikhaphetshu ebomvu iqulethe malunga ne-30% ngaphezulu.

Ikomityi enye (89 gram) yeepakethi ezibomvu zeklabishi ebomvu kwi-85% yesincomo esinconywayo sevithamini C, elingumlinganiselo ofanayo ofumaneka kwiorenji encinci (21).

Isishwankathelo: Umzimba wakho udinga ivithamin C kwimisebenzi emininzi ebalulekileyo, kwaye unamandla okulwa ne-antioxidant. Iklabishi ebomvu ibengaphezulu kakhulu kwesi sondlo, inika malunga ne-85% ye-RDI ngekomityi nganye (89 gram).

4. Inceda ekuphuculeni ukwetyiswa

Ukuba ufuna ukuphucula impilo yakho yokwetyisa, ikhaphetshu etyebileyo ine-fiber yindlela yokuhamba.

Le mifuno ilukhuni igcwele ifayibha engenakunyibilika emathunjini, uhlobo lwekhabhohayidrethi engenakuphulwa emathunjini. Ifayibha engenakunyibilika inceda ukugcina inkqubo yokugaya isempilweni ngokongeza ubuninzi kwizitulo kunye nokukhuthaza ukuhamba rhoqo kwamathumbu ().

Ngaphezulu, ityebile kwifayibha enyibilikayo, ebonakalise ukuba inyusa inani leebhaktheriya eziluncedo emathunjini. Kungenxa yokuba ifayibha ngowona mthombo wamandla weentlobo ezinobuhlobo ezinje IBifidobacteria kwaye ILactobacilli ().

Ezi bhaktheriya zenza imisebenzi ebalulekileyo njengokukhusela amajoni omzimba kunye nokuvelisa izakha mzimba ezifana neevithamini K2 kunye neB12 (,).

Ukutya iklabishi ngakumbi yindlela efanelekileyo yokugcina inkqubo yokwetyisa isempilweni kwaye yonwabile.

Isishwankathelo: Ikhaphetshu iqulethe ifayibha engenakunyibilika, egcina inkqubo yokugaya ukutya isempilweni ngokubonelela ngamafutha ngeentsholongwane ezinobungane kunye nokukhuthaza ukuhamba kwamathumbu rhoqo.

5. Ngamana unokunceda ukugcina Intliziyo Yakho Isempilweni

Iklabishi ebomvu iqulethe iikhompawundi ezinamandla ezibizwa ngokuba ziianthocyanins. Banika le mifuno imnandi ngombala odlamkileyo omfusa.

I-Anthocyanins zizityalo zombala eziyezosapho lwe-flavonoid.

Izifundo ezininzi zifumene ikhonkco phakathi kokutya ukutya okutyebileyo kule pigment kunye nokunciphisa umngcipheko wesifo sentliziyo ().

Kwisifundo kubandakanya abasetyhini abangama-93,600, abaphandi bafumanise ukuba abo batya kakhulu ukutya okune-anthocyanin banomngcipheko ophantsi kakhulu wokuhlaselwa sisifo sentliziyo ().

Olunye uhlalutyo lwezifundo ezili-13 zokujonga ezibandakanya abantu abangama-344,488 bafumana iziphumo ezifanayo. Kufumanise ukuba ukonyuka kokutya kwe-flavonoid nge-10 mg ngosuku kunxulunyaniswa nomngcipheko ophantsi we-5% wesifo sentliziyo (28).

Ukonyusa ukutya kwakho ii-anthocyanins zokutya kukwabonakalisiwe ukunciphisa uxinzelelo lwegazi kunye nomngcipheko wesifo semithambo (),.

Ukudumba kuyaziwa ukuba kudlala indima enkulu kuphuhliso lwesifo sentliziyo, kunye ne-anthocyanins 'yokukhusela ngokuchasene nayo kunokwenzeka ngenxa yeempawu zabo ezichasayo.

Ikhaphetshu iqulethe ngaphezulu kwama-36 eentlobo ezahlukeneyo ze-anthocyanins, eyenza ukuba ibe lukhetho oluhle kwimpilo yentliziyo (31).

Isishwankathelo: Ikhaphetshu inebala elinamandla elibizwa ngokuba ziianthocyanins, neliboniswe ukunciphisa umngcipheko wesifo sentliziyo.

6. Ngamana ungaphantsi koxinzelelo lwegazi

Uxinzelelo lwegazi oluphezulu luchaphazela ngaphezulu kwesigidi esinye sezigidi zabantu kwihlabathi liphela kwaye sesona sifo siphambili kwisifo sentliziyo kunye nesifo sokufa icala ().

Oogqirha bahlala becebisa abaguli abanexinzelelo oluphezulu lwegazi ukuba banciphise ukutya kwabo ityuwa. Nangona kunjalo, ubungqina bamva nje bubonisa ukuba ukwandisa i-potassium yokutya kubaluleke kakhulu ekunciphiseni uxinzelelo lwegazi (33).

I-Potassium yinto ebalulekileyo yezimbiwa kunye ne-electrolyte ekufuneka ukuba umzimba usebenze kakuhle. Omnye wemisebenzi yawo ephambili kukunceda ukulawula uxinzelelo lwegazi ngokuchasene nefuthe lesodium emzimbeni (34).

I-Potassium inceda ukukhupha isodiyam engaphezulu komchamo. Ikwahlaziya iindonga zemithambo yegazi, eyehlisa uxinzelelo lwegazi.

Ngelixa zombini isodiyam ne potassium zibalulekile empilweni, izidlo zangoku zithande ukuba phezulu kakhulu kwisodiyam kwaye ziphantsi kakhulu kwi-potassium ().

Iklabishi ebomvu ngumthombo ogqwesileyo we potassium, ehambisa i-12% ye-RDI kwikomityi ye-2 (178-gram) ekhonza (21).

Ukutya ikhaphetshu etyebileyo ye-potassium yindlela emnandi yokunciphisa uxinzelelo lwegazi kwaye inokukunceda ukuyigcina ikuluhlu olusempilweni (33).

Isishwankathelo: I-Potassium inceda ukugcina uxinzelelo lwegazi kuluhlu olusempilweni. Ukonyusa ukutya okune-potassium enezinto ezinje ngeklabishi kunokunceda ukuthoba uxinzelelo lwegazi.

7. Ngaba inokunceda amaNqanaba eCholesterol esezantsi

Ikholesterol yinyibilikisi, into efana namanqatha efumaneka kwiseli nganye emzimbeni wakho.

Abanye abantu bacinga ukuba yonke i-cholesterol ayilunganga, kodwa kubalulekile ekusebenzeni kakuhle komzimba.

Iinkqubo ezibalulekileyo zixhomekeke kwi-cholesterol, njengokucolwa kokutya okufanelekileyo kunye nokudityaniswa kwamahomoni kunye nevithamini D ().

Nangona kunjalo, abantu abane-cholesterol ephezulu banomdla wokunyuka kwesifo sentliziyo, ngakumbi xa benamazinga aphezulu "amabi" e-LDL cholesterol ().

Ikhaphetshu iqulethe izinto ezimbini eziye zabonisa ukunciphisa amanqanaba asempilweni e-cholesterol ye-LDL.

Ifayibha enyibilikayo

Ifayibha enyibilikayo ibonakalisiwe ukunceda ukuthoba amanqanaba e-cholesterol "amabi" e-LDL ngokubopha nge-cholesterol emathunjini kunye nokuyigcina ingangeni kwigazi.

Uhlalutyo olukhulu lwezifundo ezingama-67 lubonise ukuba xa abantu besitya i-2-10 yeegramu zentsimbi enyibilikayo ngosuku, bafumana ukuhla okuncinci, kodwa okubalulekileyo, ukwehla kwamanqanaba e-cholesterol ye-LDL malunga ne-2.2 mg kwidesilitha nganye).

Ikhaphetshu ngumthombo olungileyo wefayibha enyibilikayo. Ngapha koko, malunga neepesenti ezingama-40 zefayibha efumaneka kwiklabishi inyibilika (39).

Izityalo zeSterols

Ikhaphetshu iqulethe izinto ezibizwa ngokuba zii-phytosterols. Zizityalo ezakhiwe ngendlela efanayo necholesterol, kwaye zinciphisa i-cholesterol ye-LDL ngokuthintela ukufunxwa kwecholesterol kwindawo yokugaya.

Ukunyusa ukungena kwe-phytosterol nge-1 gram ngosuku kuye kwafunyanwa ukunciphisa i-LDL ye-cholesterol ye-cholesterol kangange-5% ().

Isishwankathelo: Ikhaphetshu ngumthombo olungileyo wefayibha enyibilikayo kunye ne-sterols zezityalo. Ezi zinto zibonisiwe ukunciphisa i-cholesterol ye-LDL.

8. Ikhaphetshu Ngumthombo oGqwesileyo weVitamin K

Vitamin K yingqokelela yeevithamini ezinyibilikayo ezityebileyo ezidlala indima ebalulekileyo emzimbeni.

Ezi vithamini zahlulwe zangamaqela amabini aphambili (41).

• Vitamin K1 (phylloquinone): Ifunyenwe ikakhulu kwimithombo yezityalo.
• Vitamin K2 (menaquinone): Ifunyenwe kwimithombo yezilwanyana kunye nokutya okunesonka. Ikwaveliswa ziintsholongwane kumathumbu amakhulu.

Ikhaphetshu ngumthombo owoyikisayo wevithamini K1, ehambisa iipesenti ezingama-85 zexabiso elinconywayo lemihla ngemihla kwikomityi enye (89 gram) (2).

Vitamin K1 sisondlo esiphambili esidlala indima ebalulekileyo emzimbeni.

Omnye wemisebenzi yayo ephambili kukusebenza njenge-cofactor yee-enzymes ezinoxanduva lokunqanda igazi (41).

Ngaphandle kwevithamini K, igazi liza kuphulukana namandla alo okugubungela ngokufanelekileyo, lonyusa umngcipheko wokopha kakhulu.

Isishwankathelo: I-Vitamin K ibaluleke kakhulu ekunqandeni igazi. Iklabishi ngumthombo ogqwesileyo wevithamini K1, ine-85% ye-RDI kwikomityi enye (89 gram).

9. Kulula kakhulu ukongeza kwiZidlo zakho

Ukongeza ekubeni sempilweni okuphezulu, iklabishi imnandi.

Inokutyiwa iluhlaza okanye iphekwe kwaye yongezwe kwizitya ezahlukeneyo ezifana nesaladi, isuphu, isityu kunye neeslaws.

Le veggie eguquguqukayo inokuvundiswa kwaye yenziwe kwi-sauerkraut.

Ukongeza kokuziqhelanisa neendlela zokupheka ezininzi, iklabishi ifikeleleka kakhulu.

Nokuba uyilungiselela njani ikhaphetshu, ukongeza le mifuno iphambili kwisitya sakho yindlela emnandi yokuxhamla impilo yakho.

Isishwankathelo: Iklabishi yimifuno eguquguqukayo ekulula ukuyifaka kwisidlo sakho. Ungayisebenzisa ukwenza izitya ezahlukeneyo, kubandakanya iisaladi, isityu, iisuphu, iislaws kunye nesauuerkraut.

Umgca osezantsi

Ikhaphetshu kukutya okusempilweni ngokukodwa.

Ineprofayili ebonakalayo yezondlo kwaye iphezulu kakhulu kwiivithamini C kunye noK.

Ukongeza, ukutya ikhaphetshu kunokunceda ukunciphisa umngcipheko wezifo ezithile, ukuphucula ukwetyisa kunye nokulwa nokudumba.

Kwaye kunye neklabishi yenza ukongeza okumnandi kwaye kungabizi kakhulu kwiindlela zokupheka.

Ngezibonelelo ezininzi ezinokubakho kwezempilo, kulula ukubona ukuba kutheni iklabishi ifanelwe lixesha elithile kwindawo ebonakalayo nakwigumbi elithile kwipleyiti yakho.