18 Imifuno eyahlukileyo nesempilweni

Umxholo

• 1. IDayikon
• 2. Ingcambu yeTaro
• 3. Isikwashi seDelicata
• 4. Sunchokes
• 5. Isikwashi esikwiChayote
• 6. Imifuno yeDandelion
• 6. Iintloko zeentloko
• 8. IJicama
• 9. Icassava
• 10. I-Celeriac
• 11. IRutabaga
• 12. IRomanesco
• 13. Imelon ekrakra
• 14. IPurslane
• 15. UMashua
• 16. Iitamatisi
• 17. Iithambeka
• 18. Salsify
• Umgca wezantsi

Imifuno esidla ngokutya, enje ngesipinatshi, iletisi, ipepile, iminqathe, kunye nekhaphetshu, zinezondlo kunye neencasa. Akumangalisi ukuba ziphakathi kweentlobo ezithandwa kakhulu kwihlabathi liphela.

Ngelixa ezi veggies zisempilweni kakhulu, ukuthembela kuzo kakhulu kunokukuthintela ekuzameni ukhetho olungaqhelekanga.

Ngapha koko, uphando lubonisa ukuba ukwandisa iintlobo zemifuno ekutyeni kwakho kunokunceda ukunciphisa umngcipheko wesifo sentliziyo-kwaye uphucule nobomi bakho bonke (,,).

Ngokumangalisayo, amawaka emifuno eyahlukeneyo akhula kwihlabathi liphela, ezinye zazo zinokubakho apho uhlala khona.

Nazi i-18 zemifuno eyahlukileyo enokwenza isongezelelo esisempilweni kwaye sinomdla kwisidlo sakho.

1. IDayikon

IDaikon yiradish yasebusika ehlala isetyenziswa kwizitya zaseAsia. Ngobumba obuqhekezayo kunye nobumnene, ukunambitheka kwepepile, kufana nomnqatha omkhulu, omhlophe onamagqabi aphezulu.

Iphantsi kakhulu kwiikhalori, inika nje i-25 ngekomityi ephekiweyo (i-147 gram). Ikwapakishwe ngezakha mzimba ezininzi, kubandakanya ivithamin C, ubhedu, i-potassium, kunye nefolate ().

Ngaphezulu, i-daikon inezixa ezikhulu zezinto ezinamandla zezityalo, ezinje ngee-glucosinolates, ezisebenza njenge-antioxidants kwaye zinokuba neempawu zokuthintela umdlavuza (,).

2. Ingcambu yeTaro

I-Taro yingcambu yemifuno engumthombo odumileyo we-carb e-Afrika nase-Asiya. Xa iphekiwe, inencasa emnandi ethandekayo kunye nokuthamba okuthambileyo, ukuyenza ibe yindawo entle yokuma kwiitapile, iitapile kunye nemifuno enesitatshi.

Ikwangumthombo obalaseleyo wefayibha, ivithamin E, iivithamini B, i-potassium, i-phosphorus, i-magnesium kunye ne-manganese ().

UTaro uluncedo ngokukodwa kwimpilo yokwetyisa ngenxa yomxholo wefayibha enomtsalane.

Izifundo zibonisa ukuba i-fiber yayo isebenza njenge-prebiotic, ekhuthaza ukukhula kwe-gut gut bacteria ekhulisa impilo yomzimba kunye nokukhusela kwizifo zamathumbu, phakathi kwezinye izibonelelo (,).

3. Isikwashi seDelicata

I-Delicata squash luhlobo lwesikwashi sasehlotyeni-nangona sivunwa ebusika-sinobume oblong kunye nombala ococekileyo ophawulwe ngemigca ethe nkqo.

Ngokungafaniyo neminye imingxunya, enje ngethanga okanye ithanga, ii-delicata zinesikhumba esibhityileyo nesithambileyo kwaye singatyiwa ngaphandle kokuxobuka i-rind yangaphandle. I-Delicata ine-flavour emnandi, efana nethanga edibanisa kakuhle kukutya okuninzi.

Ikwanazo neekhalori kunye nee-carbs, ezenza ukuba ibe yeyona ndlela iphantsi ye-carb kwimifuno enesitatshi njengeetapile kunye neebhatata ().

4. Sunchokes

Iartichoke yaseYerusalem (Helianthus tuberosusluhlobo lukajongilanga olukhuliselwe izilimo eziyizigaxa ezidliwayo, ezaziwa kakhulu njengelanga.

Le mifuno yesitatshi ijongeka njengengcambu yejinja. Xa iphekiwe, ithambile kwaye inencasa encinci ye-nut.

Umthombo olungileyo wezinongo ezininzi, iJerusalem artichokes iphezulu kakhulu ngentsimbi, ebaluleke kakhulu kwimveliso yeeseli ezibomvu zegazi, kunye ne-inulin, uhlobo lwefayibha enokukhuthaza ukwetyisa impilo kunye nolawulo lweswekile yegazi (,).

5. Isikwashi esikwiChayote

I-Chayote yeyosapho olunye kunye namathanga kunye ne-zucchini.

Lo mbala uhlaza uqaqambileyo, ushwabeneyo unethenda, isikhumba esidliwayo kunye nomhlophe, inyama ethambileyo ephekiweyo kodwa inokudliwa iluhlaza.

Nangona ziphantsi kweekhalori, igcwele iivithamini kunye neeminerals. Ikomityi enye (i-132 gram) ye-chayote eluhlaza ineekhalori ezingama-25 kuphela, kodwa ihambisa ngaphezulu kwama-30% exabiso lemihla ngemihla (i-DV) yefolate, ivithamin B ebandakanyeka kwi-DNA synthesis kunye neselfowuni ().

6. Imifuno yeDandelion

Onke amacandelo esityalo se-dandelion (Taraxacum officinale) ziyatyiwa, kubandakanya amagqabi, aziwa njengemifuno yedandelion.

Nangona ingadumanga njengamanye amagqabi aluhlaza, zilayishwe luthotho lweevithamini, iiminerali, kunye nezixhobo ezinamandla zezityalo, kubandakanya ivithamin K, isinyithi, kunye ne-polyphenol antioxidants ().

Uninzi lweetyhubhu zovavanyo kunye nezifundo zezilwanyana zicebisa ukuba imifuno yedandelion ingathoba iswekile yegazi kunye ne-cholesterol kwaye incede ukuthintela ukonakala kweselula ().

Ngaphezu koko, banokuyonwabela iluhlaza okanye iphekiwe kwaye benze indawo enkulu yeminye imifuno enje ngesipinatshi okanye iletisi.

6. Iintloko zeentloko

I-Fiddleheads ngamagqabi athambileyo eeferns ezincinci ezingakhange zivele. Idume phakathi kwabakhweli, zivunwa kwiiferns ezingafakwanga kwaye zinesilonda esiqinileyo, imilo egobileyo.

Iifiddleheads zityebile kwizakhamzimba kunye nezityalo ezihlanganisiweyo, ezinje ngeprititamin A, ivithamin C, kunye nemanganese ().

Umbala wezityalo zabo ze-carotenoid ubandakanya i-lutein kunye ne-beta carotene, ene-antioxidant kunye ne-anti-inflammatory enokuthi ikhusele ngokuchasene neemeko ezahlukeneyo ezinje ngomhlaza kunye nezifo zamehlo (17,).

Iifiddleheads zibandakanywa ngokulula kwii-fries, isuphu kunye neepasta.

8. IJicama

IJicama yingcambu edliwayo ye- I-Pachyrhizus erosus umdiliya. Imilo efana netheniphu, inenyama emhlophe ethambileyo.

Le mifuno ifunxwayo ilayishwe ngevithamini C, ivithamin enyibilikayo emanzini ebalulekileyo kwimpilo yomzimba kwaye isebenza njenge-antioxidant ().

IJicama ikwapakishwe nefayibha, kubandakanya inulin, i-prebiotic elungileyo kwimpilo yamathumbu ().

9. Icassava

Icassava, ekwabizwa ngokuba yi-yuca, yingcambu yemifuno ebonakala ngathi ibhatata kodwa inencasa ye-nuttier ethambileyo.

Ihlala icoliweyo, iyosiwe, okanye yosiwe, kufuneka iphekwe ukunciphisa amanqanaba ayo e-cyanogenic glycosides, enokuphazamisa ukusebenza kwe-thyroid (21).

Icassava ngumthombo olungileyo wevithamini C, iivithamini ezininzi ze-B, i-magnesium, i-potassium, i-manganese, kunye nobhedu. Iyaxhathisa imbalela, isenza ukutya okutyiwa kakhulu ngabantu abakumazwe asaphuhlayo (,).

10. I-Celeriac

I-Celeriac yingcambu ekhethekileyo yemifuno ehambelana ngokusondeleyo neseleri kunye neparsley.

Inencasa efana ne-celery eyenza eyona ndawo iphantsi ye-carb endaweni yeetapile kwiisuphu kunye neesityu, nangona inokonwatyiswa iluhlaza.

ICeleriac ikwangumthombo omkhulu we-phosphorus, i-potassium, kunye neevithamini C kunye no-K ().

11. IRutabaga

I-Rutabagas, ekwabizwa ngokuba yi-swedes, i-snaggers, okanye i-neeps, yimifuno enqamlezileyo kusapho olunye ne-kale, ikholifulawa kunye nekhaphetshu.

Kukholelwa ukuba zingumnqamlezo phakathi kwetheniphu nekhaphetshu kwaye zifana ncam netheniphu ngenkangeleko. Nangona kunjalo, banesikhumba esiqaqambileyo kunye nencasa ebukhali.

I-Rutabagas iphantsi kweekhalori kodwa ityebile kwizakhamzimba ezinje ngefayibha, ivithamin C, iphosphorus, i-potassium, imanganizi, kunye nemagniziyam, nto leyo ebenza babe yiveggie enesondlo enokuzonwabela iluhlaza okanye iphekwe ().

12. IRomanesco

I-Romanesco yimifuno etsala amehlo enobunkunkqele, imilo efana nomoya kunye nombala oqaqambileyo oluhlaza. Ngaphezulu, inika iikhompawundi zezityalo ezininzi ezinamandla.

Uphando lubonisa ukuba imifuno ye-brassica-ebandakanya i-romanesco, i-broccoli, kunye nekhaphetshu-zizityebi kwi-polyphenol antioxidants kunye nezinye izithako ezinesifo se-anticancer kunye ne-immune-boosting effects ().

Umzekelo, ukutya okunotyebi kwi-brassicas kunokukhusela kwi-colon, imiphunga kunye nomhlaza wesifuba. Nangona kunjalo, ukutya akufuneki kuthathwe njengonyango lwesi sifo (,,).

13. Imelon ekrakra

Imelon ekrakra (Momordica charantiangumhlonyane okhule kwihlabathi liphela kwaye uxabisekile ngenxa yamayeza awo anamandla.

Iindidi ezininzi zikhona, nangona zonke zinencasa ekrakra. Zisoloko zisetyenziswa kwiitya ezifana neesuphu, iicurry, kunye nee-fries.

Imifuno kudala isetyenziswa kunyango lwesintu ukunyanga iimeko ezahlukeneyo, ezinjengesifo seswekile, inyumoniya, isifo sezintso kunye ne-psoriasis ().

Ityhubhu yovavanyo kunye nophando lwezilwanyana lubonisa ukuba imelon ekrakra inezinto ezichasayo ezichasayo, ezinesifo somhlaza, kunye nesifo seswekile ngenxa yobuninzi bemixube yezityalo ().

14. IPurslane

I-Purslane lukhula oludliwayo olukhula ngokwendalo emasimini nasengceni. Ngokobuchwephesha iswiti, inamagqabi akhazimlayo kunye nencasa yelemon.

I-Purslane iphantsi kakhulu kwiikhalori, ihambisa nje i-9 ngekomityi enye (i-43-gram) isebenza. Kwangelo xesha, ine-potassium, i-magnesium kunye ne-alpha-linolenic acid (ALA), isityalo esisekwe kwi-omega-3 fat ().

Ikwatyebile kwii-antioxidants ezinamandla, kubandakanya ivithamin C, i-beta carotene, glutathione, kunye ne-alpha tocopherol, enceda ukuthintela ukonakala kweselula kunye nokukhusela kwizifo ezingapheliyo (,).

15. UMashua

IMashua sisityalo esineentyatyambo esizalelwa eMzantsi Melika esivelisa i-tuber enokutyiwa kunye ne-pungent, peppery flavour.

Izilimo eziyizigaxa ziza ngemibala eyahlukeneyo-kubandakanya omthubi, obomvu, kunye nemfusa- kwaye zibonisiwe ukuba zibonelela nge-antibacterial, anti-inflammatory, kunye nefuthe le-antioxidant kwizifundo zesilwanyana kunye novavanyo lweetyhubhu ().

Nangona kunjalo, ngophando olwenziwe kwiintonga, i-mashua inokulimaza umsebenzi wamatyhalarha. Kananjalo, kufanele ityiwe ngokumodareyitha ().

I-Mashua idla ngokupheka kodwa inokuhanjiswa iluhlaza.

16. Iitamatisi

Idume kwizidlo zaseMexico, ii-tomatillos ngamalungu osapho lwe-nightshade, olubandakanya iitumato kunye ne-eggplants.

Iitatillos zifana neetumato kwaye zigqunywe ngekhoba elinamaphepha elisuswe ngaphambi kokutya.

Xa zivuthiwe, zithatha umbala oluhlaza, omsobo, okanye obomvu, kuxhomekeka kuhlobo lwazo. I-Tomatillos inokuvunwa kwiindawo ezahlukeneyo zokuvuthwa, inika incasa yetart xa incinci kwaye incasa kamnandi xa sele ikhulile.

Ngaphezulu, zizondlo-zixinene kwaye ziphantsi kweekhalori, ikomityi e-1 (132-gram) ekhonza ukubonelela ngeekhalori ezingama-42 kuphela, ukanti ngaphezulu kwe-17% yeemfuno zakho zemihla ngemihla zevithamini C ().

17. Iithambeka

Iirampu luhlobo lwe-anyanisi wasendle ozalelwa eMntla Melika kwaye unxulumene ngokusondeleyo negalikhi kunye ne-shallots. Ivumba labo elomeleleyo, eligarlic kunye nevumba elityebileyo lenza ukuba badume phakathi kwabapheki kunye nabasebenza ngokufanayo ().

Iirampu ngumthombo oxineneyo wevithamini C, eyandisa ukufunxwa kwentsimbi kunye nokukhusela ngokuchasene nomonakalo weselula kunye nosulelo (37,).

Ngaphezulu, uphando lubonisa ukuba i-allium imifuno enjengeerampu inokunceda ukunciphisa umngcipheko weemeko ezingapheliyo njengomhlaza kunye nesifo sentliziyo (,,).

18. Salsify

I-Salsify yingcambu yemifuno efana nomnqathe omde. Iza ngohlobo olumhlophe nolumnyama, nganye inencasa eyahlukileyo nembonakalo.

I-salsify emnyama inesikhumba esimnyama kwaye ihlala ibizwa ngokuba yi "oyster yemifuno" ngenxa yencasa yayo efana neembatyisi. Kwelinye icala, iintlobo ezimhlophe zinesikhumba esimnyama kwaye kuthiwa zinambitheka njengeentliziyo ze-artichoke.

Zombini ezi ntlobo zenza indawo ebambekayo yeminye imifuno enje ngeetapile kunye neminqathe kwaye ziphezulu kwizondlo ezininzi, kubandakanya ivithamin C, iivithamini ezininzi zeB, kunye ne potassium ().

Ngaphezulu, i-salsify inokukhuthaza iimvakalelo zokugcwala kunye nokunciphisa amanqanaba e-cholesterol ngenxa yomxholo wefayibha ephezulu (,).

Umgca wezantsi

IDaikon, imelon ekrakra, iromanesco, kunye ne-purslane zimbalwa kuphela kumawakawaka angaqhelekanga kodwa imifuno enesondlo kakhulu ekhuliswa kwihlabathi liphela.

Ukongeza ezinye zezi veggies kwisidlo sakho akuyi kwandisa kuphela inkalakahla yakho kwaye kongeze ukunambitheka kwiitya zakho kodwa kunokunyusa impilo yakho iyonke.

Musa ukoyika ukuzama le mifuno ikhethekileyo ukuba uyayibona kwiimarike zamafama okanye kwivenkile yakho yasekuhlaleni.