Izibonelelo ezi-8 eziPhezulu zezeMpilo zeCauliflower

Umxholo

• 1. Inezondlo ezininzi
• 2. Phezulu kwiFiber
• 3. Umthombo olungileyo weeantioxidants
• 4. Ngamana uNcedo ngoNcedo lokuThoba umzimba
• 5. Phezulu kwiCholine
• 6. Sisityebi eSulforaphane
• 7. Enye into ephantsi yeCarb kwiiNkozo neeMbotyi
• 8. Kulula ukongeza kwisidlo sakho
• Umgca osezantsi

Icauliflower yimifuno esempilweni kakhulu engumthombo obalulekileyo wezakhamzimba.

Inezinto ezizodwa zezityalo ezinokunciphisa umngcipheko wezifo ezininzi, kubandakanya isifo sentliziyo kunye nomhlaza.

Ukongeza, ukuthoba ubunzima kwaye kulula ngokulula ukongeza kwisidlo sakho.

Nazi izibonelelo ezi-8 zesayensi esekwe kwezempilo kukholifulawa.

1. Inezondlo ezininzi

Iprofayile yesondlo sekholifulawa iyamangalisa.

Icauliflower isezantsi kakhulu kwiikhalori kodwa ineevithamini ezininzi. Ngapha koko, icauliflower iqulethe phantse zonke iivithamini kunye nezimbiwa (1).

Nalu ushwankathelo lwezondlo ezifumaneka kwikomityi enye, okanye iigram eziyi-128 zecauliflower eluhlaza (1):

• Iikhalori: 25
• Ifayibha: Iigrama ezi-3
• Vitamin C: Iipesenti ezingama-77 ze-RDI
• Vitamin K: I-20% ye-RDI
• Vitamin B6: I-11% ye-RDI
• Umntu: I-14% ye-RDI
• I-Pantothenic acid: I-7% ye-RDI
• Potassium: I-9% ye-RDI
• Imanganizi: I-8% ye-RDI
• Magnesium: I-4% ye-RDI
• Iphosphorus: I-4% ye-RDI

Icauliflower ngumthombo obalaseleyo weevithamini kunye neeminerali, eziqulathe phantse zonke iivithamini kunye nezimbiwa ozifunayo.

2. Phezulu kwiFiber

Icauliflower iphezulu kakhulu kwifayibha, eluncedo kwimpilo iyonke.

Kukho iigrama ezi-3 zefayibha kwindebe enye yekholifulawa, eyi-10% yeemfuno zakho zemihla ngemihla (1).

Ifayibha ibalulekile kuba ityisa ibacteria esempilweni emathunjini akho anceda ukunciphisa ukudumba kunye nokukhuthaza impilo yokwetyisa (,).

Ukusetyenziswa kwefayibha eyaneleyo kunokunceda ukuthintela iimeko zokugaya ukutya njengokuqhinwa, isifo sokutshintsha kwesisu kunye nesifo sokukrala kwamathumbu (IBD) (,).

Ngapha koko, uphononongo lubonisa ukuba ukutya okuphezulu kwimifuno etyebileyo njengekholifulawa kunxulunyaniswa nomngcipheko osezantsi wezifo ezininzi, kubandakanya isifo sentliziyo, umhlaza kunye neswekile (,,).

Ifayibha nayo inokudlala indima kuthintelo lokutyeba kakhulu, ngenxa yesakhono sayo sokukhuthaza ukugcwala kunye nokunciphisa ukutya kwekhalori ngokubanzi (,).

Icauliflower iqulethe isixa esikhulu sefayibha, nebalulekileyo kwimpilo yokwetyisa kwaye inokunciphisa umngcipheko wezifo ezininzi ezingapheliyo.

3. Umthombo olungileyo weeantioxidants

Icauliflower ngumthombo omkhulu wee-antioxidants, ezikhusela iiseli zakho kwii-radicals ezinobungozi kunye nokudumba.

Ngokufana neminye imifuno ye-cruciferous, icauliflower iphezulu kakhulu kwii-glucosinolates kunye ne-isothiocyanates, amaqela amabini ee-antioxidants abonakalisiweyo ukuba acothise ukukhula kweeseli zomhlaza (,,,,).

Kwizifundo zetyhubhu yovavanyo, ii-glucosinolates kunye ne-isothiocyanates zibonisiwe ukuba zikhusela ngokukodwa umhlaza wamaphaphu, wemiphunga, webele nowesibeletho ().

Icauliflower iqulethe i-carotenoid kunye ne-flavonoid antioxidants nayo, eneziphumo ezichasene nomhlaza kwaye inokunciphisa umngcipheko wezinye izifo ezininzi, kubandakanya isifo sentliziyo (,,,,).

Ngaphezu koko, icauliflower iqulethe izixa eziphezulu zevithamini C, esebenza njenge-antioxidant. Iyaziwa ngeziphumo zayo ezichasene nokudumba ezinokuthi zikhulise impilo yomzimba kwaye zinciphise umngcipheko wesifo sentliziyo kunye nomhlaza (,).

Icauliflower ibonelela ngesixa esikhulu se-antioxidants, eziluncedo ekunciphiseni ukudumba nokukhusela kwizifo ezininzi ezingapheliyo.

4. Ngamana uNcedo ngoNcedo lokuThoba umzimba

Icauliflower ineepropathi ezininzi ezinokunceda ukunciphisa umzimba.

Okokuqala, iphantsi kweekhalori kunye neekhalori ezingama-25 kuphela kwindebe nganye, ke unokuyitya kakhulu ngaphandle kokufumana ubunzima.

Inokusebenza njengendawo esezantsi yeekhalori endaweni yokutya okunekhalori ephezulu, njengerayisi kunye nomgubo.

Njengomthombo olungileyo wefayibha, icauliflower icothisa ukwetyisa kwaye ikhuthaza iimvakalelo zokugcwala. Oku kunokunciphisa ngokuzenzekelayo inani leekhalori ozityayo imini yonke, into ebalulekileyo kulawulo lobunzima (,).

Umxholo wamanzi aphezulu yenye into yokulahleka kobunzima enobuhlobo bekholifulawa. Ngapha koko, i-92% yobunzima bayo benziwe ngamanzi. Ukuchitha amanzi amaninzi, ukutya okuneekhalori ezisezantsi kunxulunyaniswa nokunciphisa umzimba (1,).

Icauliflower iphantsi kweekhalori kodwa inefibre ephezulu kunye namanzi- zonke iipropathi ezinokunceda ekwehliseni ubunzima.

5. Phezulu kwiCholine

Icauliflower iphezulu kwi-choline, isondlo esibalulekileyo esinqongopheleyo kubantu abaninzi.

Ikomityi enye yekholifulawa iqulethe i-45 mg ye-choline, emalunga ne-11% yokutya okwaneleyo (i-AI) kwabafazi kunye ne-8% yamadoda (1, 22).

I-Choline inemisebenzi emininzi ebalulekileyo emzimbeni.

Ukuqala, idlala indima enkulu ekugcineni ukuthembeka kweembumba zeseli, ukuhlanganisa i-DNA kunye nokuxhasa imetabolism (,).

I-Choline ikwabandakanyeka kuphuhliso lobuchopho nakwimveliso yee-neurotransmitters eziyimfuneko kwinkqubo yemithambo-luvo esempilweni. Ngaphezulu, iyanceda ukukhusela i-cholesterol ekuqokeleleni kwisibindi ().

Abo bangadli ngokwaneleyo i-choline banokuba semngciphekweni omkhulu wesibindi kunye nesifo sentliziyo, ukongeza kukuphazamiseka kwemithambo-luvo njenge-dementia kunye ne-Alzheimer's (,).

Akukho kutya okuninzi kune-choline. Icauliflower, kunye ne-broccoli, yenye yezona ndawo zilungileyo zokusekwa kwezityalo kwisondlo.

Icauliflower ngumthombo olungileyo we-choline, isondlo abantu abaninzi abasweleyo. Iyabandakanyeka kwiinkqubo ezininzi emzimbeni kwaye isebenza ukuthintela izifo ezininzi.

6. Sisityebi eSulforaphane

Icauliflower iqulethe i-sulforaphane, i-antioxidant efundwe ngokubanzi.

Uninzi lweetyhubhu zovavanyo kunye nezifundo zezilwanyana zifumanise ukuba i-sulforaphane iluncedo ngokukodwa ekucinezeleni ukukhula komhlaza ngokuthintela ii-enzymes ezichaphazelekayo kumhlaza nakukhula kwethumba (,,).

Ngokwezinye izifundo, i-sulforaphane inokubanakho ukumisa ukukhula komhlaza ngokutshabalalisa iiseli esele zonakele (,,).

I-Sulforaphane ibonakala ikhuselwa ngumhlaza we-colon kunye ne-Prostate kodwa ikwafundisiwe ngeziphumo zayo kwezinye iintlobo zomhlaza, ezinje ngesifuba, i-leukemia, i-pancreatic kunye ne-melanoma ().

Uphando lubonisa ukuba i-sulforaphane inokunceda ekunciphiseni uxinzelelo lwegazi kunye nokugcina imithambo isempilweni- zombini ezi zinto ziphambili ekuthinteleni isifo sentliziyo ().

Okokugqibela, uphononongo lwezilwanyana lubonisa ukuba i-sulforaphane inokudlala indima kuthintelo lwesifo seswekile kunye nokunciphisa umngcipheko weengxaki zesifo seswekile, ezinje ngesifo sezintso ().

Ngelixa uphando olongezelelekileyo luyimfuneko ukumisela ubungakanani beempembelelo ze-sulforaphane ebantwini, izibonelelo zempilo ezinokubakho ziyathembisa.

Icauliflower ityebile yi-sulforaphane, ikhompawundi yezityalo eneziphumo ezininzi eziluncedo, njengokunciphisa umngcipheko womhlaza, isifo sentliziyo kunye neswekile.

7. Enye into ephantsi yeCarb kwiiNkozo neeMbotyi

Icauliflower ibhetyebhetye ngokumangalisayo kwaye inokusetyenziselwa ukubuyisela iinkozo kunye nemidumba kwindawo otya kuyo.

Ayisiyiyo le ndlela imnandi yokwandisa ukutya kwakho i-veggie, kodwa ikwaluncedo ngakumbi kwabo balandela ukutya okune-carb ephantsi.

Kungenxa yokuba icauliflower isezantsi kakhulu kwii-carbs kuneenkozo kunye nemidumba.

Umzekelo, ikomityi yekholifulawa iqulethe iigrama ezi-5 zee-carbs. Ngexesha elifanayo, indebe yerayisi iqulethe i-gram ezingama-45 ze-carbs-izihlandlo ezilisithoba inani lekholifulawa (31, 1).

Nayi eminye imizekelo yeeresiphi ezinokwenziwa ngeokholifulawa endaweni yeenkozo kunye nemidumba:

• Icauliflower irayisi: Faka endaweni yerayisi emhlophe okanye emdaka ngombala wekholifulawa otyhidiweyo emva koko uphekwe, njengakule recipe.
• Ukholifulawa (pizza crust): Ngokuphehlelela icauliflower kwiprosesa yokutya kwaye emva koko uyenze intlama, enje ngale recipe, unokwenza ipitsa emnandi.
• Ukholifulawa hummus: Ichickpeas inokutshintshwa ngekholifulawa kwiindlela zokupheka zehummus ezinje ngale.
• Ukholifulawa Mash: Endaweni yokwenza iitapile ezicujiweyo, zama iresiphi ye-carb esezantsi yekholifulawa elula ukuyenza.
• Iikholifulawa: Dibanisa icauliflower ephekiweyo namaqanda ukwenza iitrillillas ezisezantsi ezinokusetyenziselwa ukusonga, iigobolondo ze-taco okanye i-burritos, njengakule recipe.
• Ukholifulawa Mac kunye noshizi: Icauliflower ephekiweyo inokudityaniswa nobisi, itshizi kunye nezinongo ukwenza i-mac kunye netshizi, njengakule recipe.

Icauliflower inokuthi ithathe indawo yeenkozo kunye nemidumba kwiindlela ezininzi zokupheka, eyindlela elungileyo yokutya ii-veggies ezininzi okanye ukulandela ukutya okune-carb ephantsi.

8. Kulula ukongeza kwisidlo sakho

Ayisiyokholifulawa kuphela, kodwa kulula kakhulu ukongeza kwindlela otya ngayo.

Ukuqala, ungayisebenzisa iluhlaza, efuna ukulungiswa okuncinci. Ungayonwabela i-cauliflower eluhlaza njenge-snack efakwe kwi-hummus okanye enye idipili yemifuno esempilweni efana nale.

Icaulifla ingaphekwa ngeendlela ezahlukeneyo, njengokupheka, ukujija okanye ukujija. Yenza isitya esinecala esihle kakhulu okanye inokudityaniswa nezitya ezinje ngeesuphu, iisaladi, izitshisi kunye necasseroles.

Ungayichazanga eyokugqibela, ngexabiso eliphantsi kwaye iyafumaneka kwiindawo zokutya.

Zininzi iindlela zokongeza icauliflower kwindlela otya ngayo. Ingatyiwa iphekwe okanye iluhlaza kwaye yongeza ngokungathandekiyo malunga naso nasiphi na isidlo.

Umgca osezantsi

Icauliflower ibonelela ngezibonelelo zezempilo.

Ngumthombo omkhulu wezakhamzimba, kubandakanya ezimbalwa abantu abaninzi abafuna ngaphezulu.

Ngapha koko, icauliflower iqulethe ii-antioxidants ezizodwa ezinokunciphisa ukudumba nokukhusela kwizifo ezininzi, ezinje ngomhlaza kunye nesifo sentliziyo.

Ngaphezulu, icauliflower kulula ukongeza ukutya kwakho. Kuyinto emnandi, kulula ukuyilungisa kwaye inokutshintsha ukutya okuphezulu kwe-carb kwiindlela zokupheka ezininzi.