Imifuno eli-10 esisityebi kakhulu ebusika

Umxholo

• 1. Kale
• 2. Amahlumelo aseBrussels
• 3. Iminqathe
• 4. I-Swiss Chard
• 5. Iiparsnips
• 6. Imifuno yeCollard
• 7. URutabagas
• 8. Iklabishi ebomvu
• 9. Iradishes
• 10. Iparsley
• Umgca osezantsi

Ukutya ngexesha lomoya ngumoya wasentwasahlobo nasehlotyeni, kodwa kunokuba ngumceli mngeni xa kubanda imozulu ebandayo.

Nangona kunjalo, eminye imifuno iyakwazi ukusinda kubanda, naphantsi kwengubo yekhephu. Ezi zaziwa njengemifuno yasebusika, ngenxa yokukwazi kwabo ukumelana nengqele, imozulu embi.

Ezi ntlobo zibandayo kwaye ziyakwazi ukumelana namaqondo obushushu eqabaka ngenxa yeqondo eliphezulu leswekile elinazo (1).

Iswekile efumaneka emanzini emifuno ebusika ibangela ukuba babe ngumkhenkce kwindawo esezantsi, ebavumela ukuba baphile kwimozulu ebandayo.

Ukongeza, le nkqubo ikhokelela kwimifuno ebandayo nengangcamli kamnandi kwiinyanga ezipholileyo, nto leyo eyenza ubusika ibe lelona xesha lilungileyo lokuvuna (2).

Eli nqaku lijonga i-10 yemifuno ebusika esempilweni kwaye kutheni kufuneka ubabandakanye kwisidlo sakho.

Ifoto nguRay Kachatorian / Getty Izithombe

1. Kale

Oluhlaza alunamagqabi ayisiyiyo kuphela yemifuno esempilweni, kodwa luyenzeka ukuze luphumelele kwimozulu epholileyo.

Lilungu losapho lwe-cruciferous yemifuno, ebandakanya izityalo ezinganyamezeli ukubanda ezinje ngehlumelo laseBrussels, ikhaphetshu kunye netheniphu.

Nangona i-kale inokuvunwa unyaka wonke, ikhetha imozulu ebandayo kwaye iyakwazi ukumelana neemeko zekhephu (3).

I-Kale ikwaluhlaza okwahlukileyo okunesondlo kunye nokuguquguquka. Igcwele iivithamini, iiminerali, ifayibha, ii-antioxidants kunye nezityalo ezinamandla.

Ngapha koko, ikomityi enye kuphela (i-67 gram) ye-kale iqulethe ukutya okucetyiswayo kwemihla ngemihla iivithamini A, C kunye no-K. Kukwacebile ngeevithamini ze-B, ikhalsiyam, ubhedu, imanganese, i-potassium kunye nemagniziyam (4).

Ukongeza, ii-kale zilayishwe nge-flavonoid antioxidants ezinje nge-quercetin kunye ne-kaempferol ezineziphumo ezichaseneyo nokuvuvukala.

Olunye uphononongo lubonisa ukuba ukutya okuphezulu kwii-flavonoids kunokunceda ukunciphisa umngcipheko wee-cancer ezithile ezinje ngomhlaza wemiphunga kunye nomhlaza wokuqina (,, 7).

Isishwankathelo U-Kale uyabanda,
imifuno eluhlaza enamagqabi equlathe isixa esimangalisayo seevithamini, iiminerali
kunye nee-antioxidants.

2. Amahlumelo aseBrussels

Njenge-kale, amahlumelo aseBrussels alilungu losapho olunemifuno ecebileyo enezakha mzimba.

Incinci, iintloko ezifana nekhaphetshu yesityalo seBrussels sikhula ngexesha lokubanda kweenyanga. Bangakwazi ukubambelela kumaqondo obushushu aqandayo, kubenze babe yimfuneko kwiitya zasebusika zonyaka.

Nangona incinci, amahlumelo aseBrussels anexabiso elinomtsalane lezondlo.

Bangumthombo ogqwesileyo wevithamini K. Ikomityi enye (156 gram) yezihluma eziphekiweyo zaseBrussels iqulethe i-137% yesondlo sakho esinconywayo semihla ngemihla (8).

UVitamin K ubalulekile kwimpilo yethambo kunye nentliziyo kwaye kubalulekile ekusebenzeni kwengqondo (9,).

Amahlumelo aseBrussels nawo angumthombo omkhulu weevithamini A, B no-C kunye neeminerals zemanganese kunye ne-potassium.

Ukongeza, ihlumelo laseBrussels liphezulu kwifayibha kunye ne-alpha-lipoic acid, zombini ezingqineke zinceda ukugcina amanqanaba eswekile yegazi ezinzile (11,).

Ifayibha iyayicothisa inkqubo yokugaya ukutya emzimbeni, ikhokelela ekukhululweni kancinci kweglucose kwigazi. Oku kuthetha ukuba kukho iipikhi ezimbalwa kwiswekile yegazi emva kokutya ukutya okune-fiber ().

I-Alpha-lipoic acid yi-antioxidant enokunciphisa amanqanaba eswekile yegazi kunye nokunyusa ubuntununtunu bomzimba kwi-insulin ().

I-insulin yihomoni efunekayo kwiiseli ukuba zifunxe iswekile yegazi. Igcina amanqanaba eswekile esegazini ukuba abe phezulu kakhulu okanye asezantsi kakhulu.

IAlfa-lipoic acid ikwabonakalisiwe ukunciphisa iimpawu zesifo seswekile, uhlobo olubuhlungu lokonzakala kwentliziyo oluchaphazela abantu abaninzi abanesifo seswekile ().

Isishwankathelo Amahlumela aseBrussels apakishwe zizondlo kwaye a
zityebile kakhulu ku-vitamin K. Ziphezulu kwi-alpha-lipoic acid, i
antioxidant enokunceda abantu abanesifo seswekile.

3. Iminqathe

Le mifuno yengcambu ithandwayo inokuvunwa kwiinyanga zasehlotyeni kodwa ifikelela kubumnandi obuphezulu ekwindla nasebusika.

Imozulu ebandayo yenza ukuba iminqathe iguqule istatshi esigciniweyo sibe siswekile ukugcina amanzi kwiiseli zawo engagodoli.

Oku kwenza ukuba iminqathe inambitheke kamnandi kwimozulu epholileyo. Ngapha koko, iminqathe evunwa emva kweqabaka ibizwa ngokuba zii "candy carrots".

Le mifuno ikrakra ikwenzeka ukuba ibe nesondlo kakhulu. Iminqathe ingumthombo obalaseleyo we-beta-carotene, enokuguqulwa ibe yi-vitamin A emzimbeni. Iminqathe enye enkulu (72 gram) iqulethe i-241% yesondlo esinconywayo semihla ngemihla sevithamini A (16).

I-Vitamin A ibalulekile kwimpilo yamehlo kwaye ikwabalulekile ekusebenzeni komzimba kunye nokukhula okufanelekileyo kunye nophuhliso.

Ngaphezu koko, izaqathe zilayishwe nge-carotenoid antioxidants. Ezi zombala zezityalo zinamandla zinika iminqathe umbala wazo oqaqambileyo kwaye zinokunceda ukunciphisa umngcipheko wezifo ezingapheliyo.

Olunye uphononongo lubonisa ukuba ukutya okuphezulu kwii-carotenoids kunokunceda ukunciphisa umngcipheko womhlaza othile, kubandakanya iprostate kunye nomhlaza wamabele (, 18).

Isishwankathelo Iminqathe ikhula kakuhle kwimozulu ebandayo. Zipakishwe
kunye ne-vitamin A kunye ne-antioxidants ezinamandla ezinokukunceda ukukhusela ngokuchaseneyo
izifo ezifana neprostate kunye nomhlaza wamabele.

4. I-Swiss Chard

Ayisiyiyo kuphela eyaseSwitzerland eyinyamezelayo imozulu ebandayo, kodwa ikwaphantsi kakhulu kweekhalori kunye nezondlo eziphezulu.

Ngapha koko, ikomityi enye (i-36 gram) ibonelela ngeekhalori ezisi-7 kuphela, ukanti iqulethe phantse isiqingatha senani levithamini A elicetyiswayo mihla le kwaye ifezekisa ukutya okucetyiswayo kwemihla ngemihla kukavithamini K.

Ikwangumthombo olungileyo wevithamini C, wemagniziyam kunye nemanganizi (19).

Ukongeza, amagqabi aluhlaza amnyama kunye neziqu ezinemibala eqaqambileyo ye-chard yaseSwitzerland zigcwele ngombala wezityalo eziluncedo ekuthiwa zii-betalains.

I-Betalains ibonakalisiwe ukunciphisa ukudumba emzimbeni kunye nokunciphisa i-oxidation ye-LDL cholesterol, yenye yezona zinto zibangela isifo sentliziyo (,).

Olu luhlaza lusetyenziswa ngokubanzi kukutya kweMeditera, okunxulunyaniswe nezibonelelo ezininzi zempilo, kubandakanya ukunciphisa isifo sentliziyo (22).

Isishwankathelo I-chard yaseSwitzerland iphantsi kakhulu kwiikhalori kodwa ipakishwe
iivithamini kunye neeminerali. Iqulethe ii-antioxidants ezinokunceda ukunciphisa i
umngcipheko wesifo sentliziyo.

5. Iiparsnips

Ngokufana nokubonakala kweminqathe, iiparsnips lolunye uhlobo lwemifuno yengcambu kunye noluntu oluninzi lwezibonelelo zezempilo.

Njengeminqathe, iiparsnips zikhula kamnandi njengamaqondo obushushu ashushu abekiweyo, ebenza ukongeza okumnandi kwizitya zasebusika. Banencasa yomhlaba kwaye banesondlo kakhulu.

Ikomityi enye (156 gram) yeeparsnips eziphekiweyo iqulethe phantse iigram ezi-6 zefayibha kunye neepesenti ezingama-34 zesondlo esinconywayo semihla ngemihla sevithamini C.

Ukongeza, iiparsnips ngowona mthombo ubalaseleyo weevithamini B kunye no-E, potasium, nemagniziyam kunye nemanganizi (23).

Umxholo ophezulu wefayibha weparsnips ubenza ukuba babe lukhetho oluhle kakhulu kwimpilo yokwetyisa. Ziphezulu ngokukodwa kwifayibha enyibilikayo, eyenza into efana nejeli kwinkqubo yokwetyisa.

Oku kunokunceda ukucothisa ukufunxwa kweswekile egazini, eluncedo ngakumbi kwabo banesifo seswekile ().

Ifayibha enanyibilikayo ikwanxulunyaniswe nomngcipheko ophunguliweyo wesifo sentliziyo, umhlaza webele kunye nokubetha (, 26, 27).

Isishwankathelo Iiparsnips ziyimifuno yengcambu enesondlo
iqulethe isixa esimangalisayo sefayibha enyibilikayo, edityaniswe kuninzi
izibonelelo zempilo.

6. Imifuno yeCollard

Njengamahlumela e-kale kunye neBrussels, imifuno ye-collard yeyakho Brassica usapho lwemifuno. Ukungathethi, ikwayenye yezona zityalo zibandayo nezomeleleyo kwiqela.

Olu luhlaza lukrakra kancinci lunokumelana namaqondo obushushu aqandayo ixesha elide kunye neyona incasa intle emva kokuvezwa yingqele.

Ubukrakra bemifuno ye-collard eneneni inxulunyaniswa nexabiso eliphakamileyo le-calcium efumaneka kwisityalo. Ngapha koko, olunye uphononongo lufumanise ukuba imifuno enomxholo ophezulu we-calcium ingcamle eyona ikrakra ().

Inani lecalcium kwimigca yecollard liyamangalisa, ikomityi enye (i-190 yeegram) yeekhola eziphekiweyo eziqukethe i-27% yesondlo esinconywayo semihla ngemihla (29).

I-calcium ibalulekile kwimpilo yethambo, ukunciphisa imisipha kunye nokuhanjiswa kwemithambo-luvo, kunye neminye imisebenzi ebalulekileyo.

Ukongeza, oluhlaza lulayishwe ivithamin K, edlala indima ebalulekileyo kwimpilo yethambo.

Uphononongo lubonisa ukuba ukutya ngokwaneleyo i-vitamin K kunye ne-calcium kunceda ukunciphisa umngcipheko we-osteoporosis kunye ne-fractures (,).

Ngaphandle kokhetho olukhulu lokukhuthaza amathambo asempilweni, omelele, imifuno ekholekileyo ingumthombo olungileyo weevithamini B kunye no-C, isinyithi, i-magnesium kunye ne manganese.

Isishwankathelo Imifuno yeCollard ine-flavour ekrakra kancinci kwaye
ipakishwe zizakhamzimba. Ziphezulu kakhulu kwi-calcium
kunye novithamini K, obalulekile kumathambo asempilweni.

7. URutabagas

I-Rutabagas yimifuno engaphantsi komhlaba ngaphandle komxholo onomtsalane wezondlo.

Le mifuno yengcambu ikhula kakuhle kwimozulu ebandayo kwaye ikhulise incasa emnandi njengoko amaqondo obushushu esiba mandundu ekwindla nasebusika.

Zonke iinxalenye zesityalo se-rutabaga zingatyiwa, kubandakanya iziqwenga eziluhlaza ezinamathele phezulu emhlabeni.

Ikomityi enye yeerutabaga ephekiweyo (i-170 yeegram) iqulethe ngaphezulu kwesiqingatha sokutya okucetyiswayo kwemihla ngemihla kwe-vitamin C kunye ne-16% yokutya okucetyiswayo kwemihla ngemihla kwe-potassium (32).

I-Potassium ibalulekile ekusebenzeni kwentliziyo kunye nokuncipha kwemisipha. Ikwadlala indima ephambili ekulawuleni uxinzelelo lwegazi.

Ngapha koko, uphononongo lubonakalisile ukuba ukutya okune-potassium eninzi kunokunceda ukunciphisa uxinzelelo lwegazi ().

Ngaphaya koko, izifundo zokujonga ziye zadibanisa imifuno ye-cruciferous efana ne-rutabagas kumngcipheko ophantsi wesifo sentliziyo. Ngapha koko, olunye uphononongo lufumanise ukuba ukutya imifuno ebethelelwa kakhulu kunokunciphisa umngcipheko wokuba nesifo sentliziyo ukuya kuthi ga kwi-15.8% ().

Ngaphandle kokuba ngumthombo ogqwesileyo we-vitamin C kunye ne-potassium, i-rutabagas iyimithombo efanelekileyo ye-B, i-magnesium, i-phosphorus kunye ne-manganese.

Isishwankathelo I-Rutabagas yingcambu yemifuno ephezulu kwi-vitamin
C kunye ne potassium. Ukwandisa ukutya kwakho i-potassium kunokunciphisa uxinzelelo lwegazi kunye
ukunciphisa umngcipheko wesifo sentliziyo.

8. Iklabishi ebomvu

Ikhaphetshu yimifuno enqatyisiweyo ekhula kwimozulu epholileyo. Ngelixa zombini ikhaphetshu eluhlaza nebomvu isempilweni kakhulu, lomdiliya ubomvu uneprofayili enkulu yezondlo.

Ikomityi enye yeklabishi ebomvu ekrwada (89 gram) iqulethe iipesenti ezingama-85 zesidlo esinconywayo se-vitamin C kunye namaxabiso aphezulu eevithamini A no-K.

Ikwangumthombo olungileyo weevithamini ze-B, i-manganese kunye ne-potassium (35).

Nangona kunjalo, apho iklabishi ebomvu ikhanya ngokwenene ikumxholo wayo we-antioxidant. Umbala oqaqambileyo wale mifuno uvela kumbala obizwa ngokuba ziianthocyanins.

I-Anthocyanins yeyosapho lwe-flavonoid yee-antioxidants, ezinxulunyaniswe nenani lezibonelelo zezempilo.

Enye yezi zibonelelo kukunciphisa umngcipheko wesifo sentliziyo ().

Kuphononongo lwabasetyhini abangama-93,600, abaphandi bafumanise ukuba abasetyhini abanokutya okuphezulu okune-anthocyanin banokufikelela kuma-32% amathuba okuhlaselwa sisifo sentliziyo kunabafazi abatya ukutya okune-anthocyanin ().

Ukongeza, ukufunyanwa okuphezulu kwee-anthocyanins kuye kwafunyanwa ukunciphisa umngcipheko wesifo semithambo ().

Obunye ubungqina obuvela kwityhubhu yovavanyo kunye nezifundo zezilwanyana zibonisa ukuba ii-anthocyanins zinokuba namandla okulwa nomhlaza, ngokunjalo (39,).

Isishwankathelo Iklabishi ebomvu igcwele izakhamzimba ezibandakanya iivithamini
A, C no-K ikwaqulathe neanthocyanins, ezinokukhusela kwintliziyo
izifo kunye nomhlaza othile.

9. Iradishes

Le mifuno i-jewel-toned iyaziwa ngokuba yi-flavour flavour and crunchy texture. Ngaphezulu, ezinye iintlobo ziyabanda kakhulu kwaye zinokuphila kumaqondo obushushu aqandayo.

I-Radishes zizityebi kwiivithamini B no-C, kunye ne-potassium (41).

Incasa yabo ebabayo ibangelwa liqela elikhethekileyo leesulphur ezibizwa ngokuba ziisothiocyanates, ezinxulunyaniswe nezibonelelo ezininzi zempilo.

Ezi zityalo zinamandla zisebenza njenge-antioxidants emzimbeni, zinceda ukugcina ukudumba kujonge.

I-Radishes iphandwe ngokubanzi malunga neepropathi zokulwa nomhlaza ().

Ngapha koko, kuvavanyo olunye lwetyhubhu kufunyaniswe ukuba isothiocyanate-rich rich radish extract inhibited the growth of human cancer cancer ().

Esi siphumo siye sabonwa kuvavanyo lweetyhubhu kunye nezifundo zezilwanyana ezibandakanya iiseli zomhlaza wekolon kunye nesinyi (44, 45).

Nangona ithembisa, izifundo ezingakumbi zabantu kumandla okulwa nomhlaza kwi-radishes ziyafuneka.

Isishwankathelo Iiradishes zibalasele
umthombo weevithamini B kunye no-C kunye ne potassium. Ukongeza, ziqulathe
isothiocyanates, ezinokuba namandla okulwa nomhlaza.

10. Iparsley

Ngelixa amayeza amaninzi efa xa imozulu ijika ibanda, iparsley inokuqhubeka nokukhula kumaqondo obushushu abandayo nakwikhephu.

Ngaphandle kokubanda okubandayo ngokukodwa, oluhlaza uluhlaza ugcwele ukutya okunesondlo.

I-ounce enye (28 gram) izalisekisa ukutya okucetyiswayo kwemihla ngemihla kukavithamini K kwaye iqulethe ngaphezulu kwesiqingatha se-vitamin C.

Ikwalayishwe ivithamin A, folate, iron, calcium ne potassium (46).

IParsley ngowona mthombo ubalaseleyo we-flavonoids, kubandakanya i-apigenin kunye ne-luteolin, eziyimixube yezityalo enezibonelelo ezininzi ezinokubakho kwezempilo. Ezi flavonoids zinokuba luncedo ngokukodwa ekuthinteleni ukulahleka kwememori kunye notshintsho olunxulumene nobudala kwingqondo.

Olunye uphononongo lufumanise ukuba ukutya okunotye kwi-luteolin kunciphise ukudumba okunxulumene nobudala kwingqondo yeempuku ezindala kunye nenkumbulo ephuculweyo ngokuthintela iikhompawundi ezivuthayo (47).

Isishwankathelo IParsley yi
Uluhlaza olunganyamezelekiyo olubandayo olunezondlo ezininzi. Ikwanayo ne-luteolin yezityalo, enokukhuthaza impilo yengqondo.

Umgca osezantsi

Kukho imifuno eliqela ekhula kakuhle kwimozulu ebandayo.

Iindidi ezithile zemifuno, njengeminqathe kunye neeparsnips, nokuba zithathe incasa emnandi emva kokuvezwa yingqele.

Le mifuno ibanda kakhulu kwaye yenza ukuba ukwazi ukugcwalisa ukutya kwakho ngamaxesha onyaka, aqulathe izondlo kwimveliso yonke yobusika.

Ngelixa nayiphi na imifuno kolu luhlu inokwenza ukongezwa okunesondlo kukutya kwakho, zininzi ezinye imifuno ebusika eyenza ukhetho olukhulu ngokunjalo.

Emva kwayo yonke loo nto, ukongeza nasiphi na imveliso esitsha kwisidlo sakho kuya kuhamba indlela ende ekukhuthazeni impilo yakho.