Yintoni iMizuna? Konke malunga noLuhlu olulodwa, oluhlaza oluhlaza

Umxholo

• Iindidi zemizuna
• Izibonelelo zempilo ezinokubakho
• Isondlo kakhulu
• Sisityebi kwii-antioxidants
• Umthombo ogqwesileyo wevithamini K
• Umthombo olungileyo wevithamini C
• Inezinto ezinamandla zokulwa umhlaza
• Ngamana unokukhusela impilo yamehlo
• Izinto ezinokubakho ezantsi
• Uyongeza njani i-mizuna kwisidlo sakho
• Umgca wezantsi

IMizuna (Brassica rapa var. imvuzica) yimifuno eluhlaza kunye namagqabi azalelwe eMpuma Asia (1).

Ikwabizwa ngokuba luhlaza lwaseJapan, umthi wesigcawu, okanye ikonya (1).

Icandelo le Brassica Uhlobo, i-mizuna inxulumene neminye imifuno ye-cruciferous, kubandakanya i-broccoli, icauliflower, i-kale, kunye nehlumelo laseBrussels.

Inamagqabi aluhlaza ocacileyo, anamagaxa anesiqu esibhityileyo kunye nepepile, incasa ekrakra kancinci. Ngelixa ikhule kakhulu kwimixube yesaladi yentengiso, inokonwatyiswa iphekiwe okanye ikhethiwe.

Eli nqaku liphonononga iindidi eziqhelekileyo zemizuna, kunye nezibonelelo kunye nokusetyenziswa.

Iindidi zemizuna

Into enomdla kukuba, i-mizuna yenye yemifuno embalwa ekhuliswe esithubeni njengenxalenye yovavanyo kwiSitishi saMazwe ngaMazwe ().

Ngokuqhelekileyo kulula ukulima kuba inexesha elide lokukhula kwaye liqhuba kakuhle kumaqondo obushushu abandayo.

Okwangoku, kuye kwafunyanwa iindidi ezili-16 zemizuna, ezohluka ngombala kunye noburhabaxa. Oku kubandakanya oku kulandelayo (3):

• UKyona. Olu hlobo lunepensile-emhlophe, isitokhwe esimhlophe esinamagqabi acoliweyo.
• Komatsuna. Olu hlobo lunamagqabi aluhlaza amnyama, angqukuva kwaye lwaphuhliswa ukuba lukwazi ukumelana nobushushu nezifo.
• Red Komatsuna. Kuyafana noKomatsuna kodwa ngamagqabi emaroni.
• Ucebile onwabileyo. Mhlawumbi lolona luhlukileyo, olu hlobo luhlaza mnyama kwaye luvelisa iifreythi ezifana neentloko ezincinci zebroccoli.
• Vitamin Luhlaza. Oludidi lunamagqabi aluhlaza anzulu kwaye luyakwazi ukumelana nobushushu nobushushu.

Nokuba ungaluphi na uhlobo, i-mizuna ityebile kwizakhamzimba kwaye yenza ukubethelwa ngepunchy kwisaladi yakho okanye isandwich.

Kukho iindidi ezili-16 zemizuna ezohluka ngombala kunye nobume. Ezinye zikulunge ngakumbi kubushushu obugqithisileyo.

Izibonelelo zempilo ezinokubakho

Kukho uphando olulinganiselweyo ngoku ngezibonelelo ezithile zemizuna. Nangona kunjalo, izondlo zayo-kunye ne-brassica imifuno ngokubanzi-zidibene neenzuzo ezininzi zezempilo.

Isondlo kakhulu

Njenge-kale, i-mizuna iphantsi kweekhalori kodwa iphezulu kwiivithamini kunye neeminerals, kubandakanya iivithamini A, C, kunye neK.

Iikomityi ezimbini (iigram ezingama-85) zemizuna eluhlaza zibonelela (, 5):

• Iikhalori: 21
• Iprotheni: 2 iigrem
• IiCarbs: Iigrama ezi-3
• Ifayibha: 1 gram
• Vitamin A: I-222% ye-DV
• Vitamin C: I-12% ye-DV
• Vitamin K: ngaphezulu kwe-100% ye-DV
• Ikhalsiyam: I-12% ye-DV
• Intsimbi: I-6% ye-DV

Olu luhlaza olunamagqabi luphezulu kakhulu ku-vitamin A, obalulekile ukugcina umbono usempilweni kunye nokhuselo lomzimba olomeleleyo (,).

Sisityebi kwii-antioxidants

Njengeminye imifuno enqamlezileyo, i-mizuna ngumthombo otyebileyo we-antioxidants, ekhusela iiseli zakho kumonakalo ovela kwiimolekyuli ezingazinzanga ezibizwa ngokuba zii-radicals zasimahla.

Amanqanaba agqithisileyo eeradicals simahla anokubangela uxinzelelo lwe-oxidative kwaye andise umngcipheko weemeko ezinje ngohlobo lweswekile 2, isifo sentliziyo, i-Alzheimer's, umhlaza, kunye nesifo samathambo (,).

IMizuna iqulethe ii-antioxidants ezininzi, kubandakanya (,):

• IKaempferol. Uvavanyo lweetyhubhu zovavanyo lubonisa ukuba le khompawundi inefuthe elinamandla lokulwa nokudumba kunye neentsholongwane (,).
• Iquercetin. Umbala wendalo kwiziqhamo kunye nemifuno emininzi, iquercetin ibonakalisiwe ibonakalisa iipropathi ezinamandla ezichasayo ().
• I-Beta carotene. Eli qela lama-antioxidants linokukhuthaza impilo yentliziyo kunye namehlo, kunye nokukhusela kumhlaza othile ().

Kuyafana, uphando oluthile luyafuneka kwimizuna uqobo.

Umthombo ogqwesileyo wevithamini K

Njengayo yonke imifuno enamagqabi, i-mizuna iphezulu ku-vitamin K. Ngapha koko, iikomityi ezi-2 (85 iigram) zesi sityalo sinencasa ngaphezulu kwe-100% ye-DV (5).

UVitamin K waziwa kakhulu ngendima yakhe ekunqandeni igazi nakwimpilo yethambo.

Inceda ukuvelisa iiproteni ezibandakanyekayo ekunqandeni, okuthintela ukopha ukusika okanye ukubetha ().

Ukongeza, i-vitamin K iyabandakanyeka ekwakheni amathambo ngokunceda ukulawula ukubekwa kwe-calcium emzimbeni wakho, ukunciphisa ukusweleka kwee-osteoblast (iiseli ezinoxanduva lokukhula kwethambo), kunye nokubonisa ngakumbi izakhi zofuzo ezinxulumene nempilo ().

Olunye uphononongo lubonisa ukuba ukunqongophala kukavithamini K kunokunyusa umngcipheko we-osteoporosis, imeko ewenza buthathaka amathambo akho kunye nokuphakamisa umngcipheko wokuqhekeka ().

Umthombo olungileyo wevithamini C

IMizuna ngumthombo olungileyo omangalisayo wevithamini C, enika i-13% ye-DV kwiikomityi ezi-2 eziluhlaza (85 gram) ().

Le vithamini ine-antioxidant enamandla enezibonelelo ezininzi, ezinje ngokuxhasa amajoni akho omzimba, ukukhuthaza ukwenziwa kwe-collagen, kunye nokwandisa ukufakwa kwentsimbi (,,).

Ngaphezu koko, uhlalutyo lwezifundo ezili-15 ezinxulunyaniswa nokutya okunevithamini C eninzi ukuya kwi-16% yokunciphisa umngcipheko wesifo sentliziyo, xa kuthelekiswa nokutya okunevithamini ().

Gcina ukhumbula ukuba izifundo ezikwenye i-brassicas zibonisa ukuba inani elininzi levithamini C liyalahleka ngexesha lokupheka. Ngelixa uphando lungakhange luhlolisise i-mizuna ngokukodwa, ukusebenzisa amaxesha amafutshane okupheka kwaye ungabilisi emanzini kunokukunceda ugcine le vithamini (,).

Inezinto ezinamandla zokulwa umhlaza

IMizuna ibonelela ngama-antioxidants aboniswe ukuba aneziphumo ze-anticancer.

Ngokukodwa, umxholo wayo wekaempferol unokukhusela kwesi sifo- kunye novavanyo lweetyhubhu zovavanyo kwaye uqaphele ukuba eli qela linokunceda unyango lomhlaza (,,).

Uphando lutyhila ukuba imifuno ebethelelweyo efana nemizuna inokuwunciphisa kakhulu umngcipheko womhlaza. Nangona kunjalo, izifundo ebantwini ziqwalasele iziphumo ezixubeneyo (,).

Ngelixa ezi ziphumo zithembisa, uphando olongezelelekileyo lomntu luyafuneka.

Ngamana unokukhusela impilo yamehlo

IMizuna ine-lutein kunye ne-zeaxanthin, ii-antioxidants ezimbini ezibalulekileyo kwimpilo yamehlo ().

Ezi khompawundi zibonisiwe ukukhusela i-retina yakho kumonakalo we-oxidative kwaye ucofe ukukhanya okuyingozi okuluhlaza okwesibhakabhaka ().

Ngenxa yoko, banokuzikhusela ngokuchasene nokubola okuhambelana nobudala (i-ARMD), nesona sizathu siphambili sobumfama kwihlabathi liphela (,,).

Ngaphaya koko, i-lutein kunye ne-zeaxanthin zinxulunyaniswa nokwehla komngcipheko we-cataract kunye ne-diabetic retinopathy, iimeko ezimbini ezinokonakalisa umbono wakho (,).

IMizuna yimifuno eluhlaza enamagqabi ephantsi kweekhalori kodwa inee-antioxidants ezininzi kunye neevithamini ezininzi ezibalulekileyo-ngakumbi i-A, C, kunye neK. Inokuqinisa iliso, ithambo kunye nempilo yomzimba, phakathi kwezinye izibonelelo.

Izinto ezinokubakho ezantsi

Nangona uphando lilinganiselwe, i-mizuna ayinxulumene nayo nayiphi na imiphumo emibi.

Nangona kunjalo, ukutya kakhulu kunokubangela iingxaki zempilo kwabo bane- allerica allergies yemifuno ().

Ngenxa yomxholo ophakamileyo we-vitamin K, i-mizuna inokuphazamisa amayeza okucoca igazi, anjengeWarfarin. Ke ngoko, ukuba ukwigazi elincinci, kuya kufuneka uthethe nomboneleli wezempilo ngaphambi kokuba wandise ukutya okutyebileyo ku-vitamin K ().

IMizuna ikwanayo ne-oxalates, enokubangela amatye kwizintso kwabanye abantu ukuba batya izixa eziphezulu. Ukuba uthambekele kumatye eentso, unokufuna ukunciphisa umda ().

Ukutya i-mizuna kukhuselekile kubantu abaninzi. Nangona kunjalo, izixa ezikhulu zinokubangela iziphumo ebezingalindelekanga kwabo bathatha izinciphisi zegazi okanye banomngcipheko omkhulu wamatye ezintso.

Uyongeza njani i-mizuna kwisidlo sakho

Ngokuqhelekileyo ichazwa njengomxube phakathi kwe-arugula kunye nemifuno yesardard, i-mizuna inomdla okrakra, onobumba obunobumba obongeza i-punch efihlakeleyo kwizitya eziluhlaza neziphekiweyo.

IMizuna inokusetyenziswa eluhlaza kwiisaladi. Ngapha koko, kusenokwenzeka ukuba ubukhe wayitya nokuyidla, njengoko isoloko isongezwa kwimixube yesaladi ehlanganisiweyo.

Inokonwatyiswa iphekwe ngokudibanisa ii-fries, izitya zepasta, iipizza kunye nesuphu. Nawe ungayikhetha ukuze uyisebenzise njengesinongo kwiisendwitshi okanye kwizitya zokutya okuziinkozo.

Nokuba uyithenga kwimarike yomfama okanye kwivenkile yakho yendawo, i-mizuna entsha kufuneka igcinwe kwingxowa yeplastikhi kwidrowa ekrweli yefriji yakho. Ukubeka itawuli yephepha engxoweni kunokunceda ukuzoba nakuphi na ukufuma okungaphezulu okunokubangela ukuba konakalise.

Qiniseka ukuba uhlamba amagqabi kakuhle ukuze uhlambe ukungcola okanye inkunkuma ngaphambi kokuyitya.

Ukunambitheka okumnandi kweMizuna, peppery yenza ukuba kube kuhle kwiipasta, ii-pizza, iisuphu kunye neefry-fries. Iyatyiwa iluhlaza okanye iphekiwe kodwa kufuneka ihlale ihlanjwa ngaphambi kwexesha.

Umgca wezantsi

IMizuna luhlaza onamagqabi ophantsi kwiikhalori kodwa uphezulu kwiivithamini ezininzi ezibalulekileyo kunye nee-antioxidants.

Inokubonelela ngezibonelelo ezininzi zempilo, ezinje ngokuphuculwa kwethambo, amajoni omzimba kunye nempilo yamehlo- kunye neempembelelo ze-anticancer.

Ngelixa intengiso yomfama wengingqi yakho inokuyiphatha, unokuyifumana nakwiivenkile zokutya zaseAsia.

Kukho konke, i-mizuna yindlela elula kunye nesondlo yokongeza i-pop ye-flavour kwisaladi yakho elandelayo okanye i-fry-fry.