Imifuno eluhlaza engama-13 eluhlaza kakhulu

Umxholo

• 1. Kale
• 2. IiMicrogreens
• 3. Imifuno yeCollard
• 4. Isipinatshi
• 5. Ikhaphetshu
• 6. Uhlaza wemifuno
• 7. Umjelo wamanzi
• 8. Ilettuce yamaRomaine
• 9. I-Swiss Chard
• 10. Arugula
• 11. Endive
• 12. IBok Choy
• 13. Imifuno yeTheniphu
• Umgca osezantsi

Imifuno eluhlaza enegqabi yinxalenye ebalulekileyo yokutya okusempilweni. Zipakishwe ngeevithamini, iiminerali kunye nefayibha kodwa iikhalori ezisezantsi.

Ukutya ukutya okunotyebi kwimifuno enamagqabi kunokunika izibonelelo zempilo ezininzi kubandakanya ukunciphisa umngcipheko wokutyeba kakhulu, isifo sentliziyo, uxinzelelo lwegazi kunye nokuhla kwengqondo ().

Nazi i-13 yemifuno eluhlaza kunye namagqabi aluhlaza anokubandakanya ekutyeni kwakho.

1. Kale

I-Kale ithathwa njengenye yezona mininzi zinezondlo kwimifuno ngenxa yobuninzi beevithamini, iiminerali kunye nee-antioxidants.

Umzekelo, ikomityi enye (i-67 gram) yeepaki zekrwada ezingama-684% zeXabiso lemihla ngemihla (i-DV) yevithamini K, i-206% ye-DV ye-vitamin A kunye ne-134% ye-DV ye-vitamin C (2).

Iqulethe ii-antioxidants ezinje nge-lutein kunye ne-beta-carotene, ecutha umngcipheko wezifo ezibangelwa luxinzelelo lwe-oxidative ().

Ukuxhamla kakhulu kuyo yonke into i-kale ekufuneka ibonelele ngayo, kungcono isetyenziswe ikrwada kuba ukupheka kunokunciphisa iprofayili yesondlo ().

I-Kale ityebile kwizimbiwa, ii-antioxidants kunye neevithamini, ngakumbi iivithamini A, C kunye noK. Ukufumana ezona zibonelelo, kungcono ityiwe iluhlaza, kuba ukupheka kunciphisa iprofayili yesondlo semifuno.

2. IiMicrogreens

IiMicrogreens yimifuno engafakwanga eveliswe kwimbewu yemifuno kunye namayeza. Baqhele ukulinganisa ii-intshi ezi-1-3 (2.5-7.5 cm).

Ukusukela nge1980s, zihlala zisetyenziswa njengokuhombisa okanye ukuhombisa, kodwa zinokusetyenziswa okuninzi.

Ngaphandle kobuncinci bazo, zizele umbala, incasa kunye nezakha mzimba. Ngapha koko, olunye uphononongo lufumanise ukuba ii-microgreen ziqulathe ukuya kuma-40 amaxesha ngaphezulu kwezondlo xa kuthelekiswa noogxa babo abaqolileyo. Ezinye zezi zinongo zibandakanya iivithamini C, E kunye noK ().

IiMicrogreens zingakhuliswa kwinduduzo yekhaya lakho unyaka wonke, zenze ukuba zifumaneke ngokulula.

IiMicrogreens yimifuno engakhulanga, esele ithandwa ukusukela ngeminyaka yoo-1980. Zinencasa kwaye zipakishwe ngezakha mzimba ezifana neevithamini C, E kunye noK. Ngaphezulu, zinokulinywa unyaka wonke.

3. Imifuno yeCollard

Imifuno yeCollard yimifuno eluhlaza, ehambelana ne-kale kunye nemifuno yasentwasahlobo. Zinamagqabi ashinyeneyo anambitheka kancinci.

Zifana noburhabaxa kwi-kale nakwikhaphetshu. Ngapha koko, igama labo livela kwigama elithi "colewort."

Imifuno yeCollard ingumthombo olungileyo wecalcium kunye neevithamini A, B9 (folate) kunye noC. Ikwangomnye wemithombo efanelekileyo yevithamin K xa kufikwa kwimifuno enamagqabi. Ngapha koko, enye indebe (i-190 yeegram) yemifuno ephekiweyo ye-collard ipakisha i-1,045% ye-DV ye-vitamin K (6).

Vitamin K yaziwa ngendima yayo ekunqandeni igazi. Ukongeza, uphando olwenziweyo luyenziwa ngokubhekisele kumandla alo okuphucula impilo yethambo ().

Olunye uphononongo kwabasetyhini abangama-72,327 abaneminyaka engama-38-63 bafumanisa ukuba abo bane-vitamin K bathatha ngaphantsi kwe-109 mcg ngosuku babenomngcipheko omkhulu wokuqhekeka kwe-hip, becebisa unxibelelwano phakathi kwale vithamini kunye nempilo yethambo ().

Imifuno yeCollard inamagqabi ashinyeneyo kwaye ayakrakra kwincasa. Ngomnye wemithombo efanelekileyo ye-vitamin K, inokunciphisa amahlwili egazi kwaye ikhuthaze amathambo asempilweni.

4. Isipinatshi

Isipinatshi yimifuno eluhlaza enamagqabi kwaye ifakwa ngokulula kwizitya ezahlukeneyo, kubandakanya isuphu, iisosi, ismoothies kunye nesaladi.

Iprofayili yayo yezondlo inomdla ngekomityi enye (30 gram) yesipinatshi eluhlaza enika i-181% ye-DV ye-vitamin K, i-56% ye-DV ye-vitamin A kunye ne-13% ye-DV ye-manganese (9).

Ikwapakishwe nge-folate, edlala indima ebalulekileyo kwimveliso yeeseli ebomvu kunye nokuthintela iziphene ze-neural tube in pregnancy ().

Olunye uphononongo kwi-neural tube defect spina bifida yafumanisa ukuba enye yezona zinto zinokuthintelwa emngciphekweni wale meko kukuthatha ukutya okuncinci ngexesha lokuqala lokukhulelwa ().

Kunye nokuthatha ivithamini yokubeleka, ukutya isipinatshi yindlela elungileyo yokunyusa ukutya kwakho ngexesha lokukhulelwa.

Isipinatshi yimifuno eluhlaza enamagqabi enokusetyenziswa ngeendlela ezahlukeneyo. Ngumthombo omkhulu we-folate, onokuthintela iziphene ze-neural tube, ezinje nge-spina bifida, ngexesha lokukhulelwa.

5. Ikhaphetshu

Ikhaphetshu yenziwe ngamaqoqo amagqabi ashinyeneyo avela ngombala oluhlaza, omhlophe nemfusa.

Yeyam Brassica usapho, kunye namahlumelo aseBrussels, i-kale kunye ne-broccoli ().

Imifuno kolu sapho lwesityalo inee-glucosinolates, ezibanika incasa ekrakra.

Izifundo zezilwanyana zifumanise ukuba ukutya okuqulethe ezi zinto zityalo kunokuba nepropathi yokukhusela umhlaza, ngakumbi kumhlaza wamaphaphu kunye nomhlaza wokuqina (,).

Olunye uncedo lwekhaphetshu kukuba lunokuvundiswa kwaye luguqulwe lube yi-sauerkraut, enikezela ngezibonelelo ezininzi zempilo, ezinje ngokuphucula ukwetyisa ukutya kunye nokuxhasa amajoni akho omzimba. Inokukunceda ukunciphisa umzimba (,,,).

Ikhaphetshu inamagqabi ashinyeneyo kwaye iza ngemibala eyahlukeneyo. Inempawu zokukhusela umhlaza kwaye inokujikwa ibe yi-sauerkraut, ebonelela ngezibonelelo ezongezelelweyo zezempilo.

6. Uhlaza wemifuno

Ukususela kumaXesha Aphakathi, ii-beet ziye zafunwa ukuba ziluncedo kwezempilo.

Ewe, banembonakalo enesondlo, kodwa ngelixa ii-beet zihlala zisetyenziswa kwizitya, amagqabi ahlala engahoywa.

Oku kubi, kuthathelwa ingqalelo ukuba ziyatyiwa kwaye zityebile nge potassium, calcium, riboflavin, ifayibha kunye neevithamini A kunye noK. Ikomityi enye (144 gram) yemifuno ye-beet ephekiweyo ine-220% ye-DV ye-vitamin A, 37% i-DV ye-potassium kunye ne-17% ye-DV yefayibha (19).

Zinee-antioxidants beta-carotene kunye ne-lutein, ezinokuthi zinciphise umngcipheko wokuphazamiseka kwamehlo, njengokuwohloka kwe-macular kunye ne-cataract (,).

Imifuno ye-Beet inokongezwa kwiisaladi, iisuphu okanye isikiwe kwaye ityiwe njengesitya esecaleni.

Imifuno ye-Beet ngamagqabi aluhlaza atyiwayo afunyanwa kwincam ye beet. Zizele zizondlo, kubandakanya i-antioxidants enokuxhasa impilo yamehlo.

7. Umjelo wamanzi

I-Watercress sisityalo sasemanzini esivela kwi Brassicaceae usapho kwaye ke ngoku ifana nearugula kunye nemardard imifuno.

Kuthiwa ineempawu zokuphilisa kwaye isetyenzisiwe kunyango lwe-herbal kangangeenkulungwane. Nangona kunjalo, akukho zifundo zabantu eziqinisekisile ezi zibonelelo ukuza kuthi ga ngoku.

Uvavanyo lweetyhubhu zovavanyo lufumanise ukuba isicatshulwa se-watercress siluncedo ekujoliseni iiseli ezinomhlaza kunye nokuphazamisa ukuveliswa kweeseli kunye nokuhlasela (,).

Ngenxa yokunambitheka kwayo okukrakra nokuneziqholo kancinane, i-watercress yenza ulongezo olukhulu kukutya okunencasa engathathi cala.

I-Watercress isetyenzisiwe kunyango lwe-herbal kangangeenkulungwane. Izifundo ezimbalwa zetyhubhu yokuvavanya zibonisa ukuba kunokuba luncedo kunyango lomhlaza, kodwa akukho zifundo zabantu eziqinisekisile ezi ziphumo.

8. Ilettuce yamaRomaine

I-letinece ye-Romaine yimifuno enamagqabi aqhelekileyo anamagqabi omeleleyo, amnyama anembambo eqinileyo embindini.

Inobunkunkqele kwaye iyi-lettuce eyaziwayo, ngakumbi kwiisaladi zikaKesare.

Ngumthombo olungileyo weevithamini A kunye no-K, ngekomityi enye (47 gram) ebonelela nge-82% kunye ne-60% yee-DVs kwezi vithamini ngokulandelelana (24).

Ngaphezu, uphando kwiigundane lubonise ukuba iletisi iphucule amanqanaba eepidids zegazi, ezinokuthi zinciphise umngcipheko wesifo sentliziyo. Izifundo ezongezelelweyo kufuneka ziphande ngezi zibonelelo kubantu ().

Ilettuce yaseRomany yilethisi eyaziwayo efumaneka kwiisaladi ezininzi. Ityebile iivithamini A no-K, kwaye uphando kwiigundane lubonisa ukuba inokuphucula amanqanaba epidid yegazi.

9. I-Swiss Chard

I-chard yaseSwitzerland inamagqabi amnyama-luhlaza kunye nesiqu esingqindilili esibomvu, mhlophe, tyheli okanye luhlaza. Ihlala isetyenziswa ekuphekeni kweMeditera kwaye yeyosapho olunye kunye neebhit kunye nesipinatshi.

Inencasa yomhlaba kwaye ityebile kwizimbiwa kunye neevithamini, ezinje nge potassium, manganese kunye neevithamini A, C kunye no K (26).

I-chard yaseSwitzerland ikwaqulathe i-flavonoid eyahlukileyo ebizwa ngokuba yi-syringic acid-ikhompawundi enokuba luncedo ekunciphiseni amanqanaba eswekile yegazi (27).

Kwizifundo ezibini ezincinci kwiigundane ezinesifo seswekile, ukulawulwa ngomlomo kwe-syringic acid kangangeentsuku ezingama-30 kuphuculwe amanqanaba eswekile yegazi (28, 29).

Nangona kunjalo, kubalulekile ukuba uqaphele ukuba ezi yayizizifundo ezincinci zezilwanyana kwaye uphando lomntu luxhasa ibango lokuba i-syringic acid inokunceda ukulawulwa kweswekile yegazi.

Ngelixa abantu abaninzi belahla kude isiqu sesityalo saseSwitzerland chard, ziyadumba kwaye zinesondlo kakhulu.

Ngexesha elizayo, zama ukongeza onke amalungu eSwiss chard plant kwiitya ezinje ngeesuphu, ii-tacos okanye ii-casseroles.

I-Swiss chard ityebile ngombala kwaye ihlala ifakwa ekuphekeni kweMeditera. Inayo i-flavonoid syringic acid, enokuba luncedo ekunciphiseni amanqanaba eswekile yegazi. Nangona kunjalo, uphando olusekwe ebantwini ekusebenzeni kwalo luyasilela.

10. Arugula

IArugula luhlaza ogqabi ukusuka Brassicaceae usapho oluhamba ngamagama amaninzi ahlukeneyo, anje ngerokethi, colewort, roquette, rucola kunye nerucoli.

Inencasa ye-peppery kunye namagqabi amancinci anokufakwa ngokulula kwiisaladi okanye asetyenziswe njengokuhombisa. Ingasetyenziselwa ukuzonwabisa kunye namayeza ().

Njengeminye imifuno eluhlaza, igcwele izondlo ezifana ne-pro-vitamin A carotenoids kunye neevithamini B9 kunye no-K (31).

Ikwayenye yeyona mithombo ilungileyo ye-nitrate yokutya, ikhompawundi ejika ibe yi-nitric oxide emzimbeni wakho.

Nangona izibonelelo ze-nitrate kuxoxwa ngazo, ezinye izifundo zifumanise ukuba zinokunceda ukwandisa ukuhamba kwegazi kunye nokunciphisa uxinzelelo lwegazi ngokwandisa imithambo yegazi ().

IArugula yimifuno eluhlaza enamagqabi ehamba ngamagama ahlukeneyo, kubandakanya irokethi kunye nerucola. Ityebile iivithamini kunye nee-nitrate zendalo, ezinokunceda ukunciphisa uxinzelelo lwegazi kunye nokuphucula ukuhamba kwegazi.

11. Endive

I-Endive (ebizwa ngokuba yi "N-dive") yeka- Cichorium usapho. Ayaziwa kakhulu kuneminye imifuno enamagqabi, mhlawumbi ngenxa yokuba kunzima ukukhula.

I-curly, crisp in texture kwaye ine-nutty kunye ne-flavour epholileyo. Ingatyiwa iluhlaza okanye iphekiwe.

Ikomityi enye yesiqingatha (i-25 gram) yamagqabi ekrwada epakethi engama-72% ye-DV ye-vitamin K, i-11% ye-DV ye-vitamin A kunye ne-9% ye-DV yomntu (33).

Ikwangumthombo wekaempferol, i-antioxidant ebonakalisiweyo ukunciphisa ukudumba kunye nokuthintela ukukhula kweeseli zomhlaza kwizifundo zetyhubhu yovavanyo (,).

I-Endive yimifuno eluhlaza engaziwayo encinci, egobileyo kunye necrisp in texture. Inezakha mzimba ezininzi, kubandakanya ne-antioxidant kaempferol, enokunciphisa ukukhula komhlaza weseli.

12. IBok Choy

I-Bok choy luhlobo lweklabishi yaseTshayina.

Unamagqabi amnyama, aluhlaza okomhlaza enza ukongeza okukhulu kwiisuphu kunye neefry fries.

I-Bok choy iqulethe i-selenium yezimbiwa, edlala indima ebalulekileyo ekusebenzeni kwengqondo, ekukhuseleni nasekuthinteleni umhlaza ().

Ukongeza, i-selenium ibalulekile ekusebenzeni ngokufanelekileyo kwe-thyroid gland. Le ndlala ibekwe entanyeni yakho kwaye ikhupha iihormoni ezidlala indima ephambili kwimetabolism ().

Uphononongo lokujonga olunxulumene namanqanaba asezantsi e-selenium kunye neemeko ze-thyroid ezifana ne-hypothyroidism, i-autoimmune thyroiditis kunye ne-thyroid eyandisiweyo ().

I-Bok choy ithandwa e-China kwaye ihlala isetyenziswa kwiisuphu kunye nee-fries. Inayo i-selenium yezimbiwa, ethi izuze impilo yengqondo yakho, ukhuseleko, ukhuseleko lomhlaza kunye nempilo ye-thyroid.

13. Imifuno yeTheniphu

Imifuno yeTheniphu ngamagqabi esityalo setheniphu, engcambu yemifuno efana nebetroot.

Le mifuno ipakisha izakha mzimba ezininzi kunetheniphu uqobo, kubandakanya icalcium, imanganizi, ifolthi kunye neevithamini A, C kunye noK (39).

Banencasa eyomeleleyo kunye neqholiweyo kwaye bahlala bonwabela ukupheka kunokuluhlaza.

Imifuno yeThenip ithathwa njengemifuno ebethelelwe emnqamlezweni, ebonakalise ukunciphisa umngcipheko weemeko zempilo, ezinjengesifo sentliziyo, umhlaza kunye nokudumba (,,).

Imifuno yeThenip ikwanazo ne-antioxidants ezininzi kubandakanya i-gluconasturtiin, i-glucotropaeolin, i-quercetin, i-myricetin kunye ne-beta-carotene- zonke zidlala indima ekunciphiseni uxinzelelo emzimbeni wakho ().

Imifuno ye-Turnip ingasetyenziselwa ukubuyisela i-kale okanye isipinashi kwiindlela ezininzi zokupheka.

Imifuno yeTheniphu ngamagqabi esityalo setheniphu kwaye athathwa njengemifuno ebethelelwa emnqamlezweni. Izifundo zifumanise ukuba zinokunciphisa uxinzelelo emzimbeni wakho kwaye zinciphise umngcipheko wesifo sentliziyo, umhlaza kunye nokudumba.

Umgca osezantsi

Imifuno eluhlaza inamagqabi apakishwe ngezakha mzimba ezibalulekileyo nezinamandla ezibaluleke kakhulu kwimpilo entle.

Ngethamsanqa, imifuno emininzi enamagqabi inokufumaneka unyaka wonke, kwaye zinokufakwa ngokulula kwizidlo zakho-ngeendlela ezimangalisayo nezahlukeneyo.

Ukuvuna izibonelelo ezininzi ezinempilo zemifuno enamagqabi, qiniseka ukuba ubandakanya iintlobo ezahlukeneyo zemifuno ekutyeni kwakho.