Imifuno yemostade: Iinyani zesondlo kunye neziBonelelo zeMpilo

Umxholo

• Iprofayile yesondlo
• Izibonelelo zempilo yemifuno yemostadi
• Ucebile kwizifo zokulwa ne-antioxidants
• Umthombo ogqwesileyo wevithamini K
• Inokonyusa ukhuseleko
• Ngamana unokuxhamla impilo yentliziyo
• Ngaba inokuba ilungile kwimpilo yamehlo
• Inokuba neziphumo ze-anticancer
• Uyilungisa njani kwaye uyitya njani imifuno yemastadi
• Izinto ezinokubakho ezantsi
• Umgca wezantsi

Uhlaza lwe-mustard luyi-peppery-ukungcamla imifuno evela kwisityalo se-mustard (Brassica juncea L.) ().

Eyaziwa ngokuba yi-mustard emdaka, i-mustard yemifuno, i-Indian mustard, kunye ne-Chinese mustard, i-mustard greens ngamalungu e- Brassica Uhlobo lwemifuno. Olu hlobo lubandakanya i-kale, imifuno ye-collard, i-broccoli, kunye nekholifulawa (2,).

Kukho iindidi ngeendidi, ezihlala ziluhlaza kwaye zinencasa ekrakra ekrakra, neqholiweyo.

Ukwenza ukuba zithandeke ngakumbi, le mifuno inamagqabi ayonwabile abilisiweyo, abilayo, agrashiweyo, okanye afunciweyo.

Eli nqaku libonelela ngesishwankathelo esipheleleyo semifuno yemostadi, kubandakanya ukutya kwabo, izibonelelo kunye nokusetyenziswa.

Iprofayile yesondlo

Uhlaza lwe-mustard lolunye lokutya okunesondlo onokukutya, njengoko zineekhalori ezisezantsi kodwa zityebile kwi-fiber kunye ne-micronutrients ().

Ikomityi enye (i-56 gram) yemifuno eluhlaza ekrwada inika ():

• Iikhalori: 15
• Iprotheni: 2 iigrem
• Amafutha: ngaphantsi kwe-1 gram
• IiCarbs: Iigrama ezi-3
• Ifayibha: 2 iigrem
• Iswekile: 1 gram
• Vitamin A: I-9% yeXabiso lemihla ngemihla (DV)
• Vitamin B6 (pyridoxine): I-6% ye-DV
• Vitamin C: I-44% ye-DV
• Vitamin E: I-8% ye-DV
• Vitamin K: I-120% ye-DV
• Ibhrasi: I-10% ye-DV

Ukongeza, imifuno yemostadi iqulethe i-4-5% ye-DV yecalcium, isinyithi, i-potassium, i-riboflavin (i-vitamin B2), i-magnesium kunye ne-thiamine (i-vitamin B1), kunye nexabiso elincinci le-zinc, i-selenium, i-phosphorus, i-niacin (i-vitamin B3 ), kunye nefolate ().

Xa kuthelekiswa nemifuno eluhlaza, enye indebe (140 gram) yemifuno ephekiweyo yemifuno inezinga eliphezulu kakhulu le-vitamin A (96% ye-DV), ivithamin K (690% ye-DV), kunye nobhedu (22.7% ye-DV) . Nangona kunjalo, isezantsi iivithamini C no-E ().

Imifuno yesardard imifuno, edla ngokubizwa ngokuba yi-takana kwiJapan kunye naseTshayina, zifana neekhalori, i-carbs kunye ne-fiber njengemifuno eluhlaza. Kodwa baphulukana nezinye izakhamzimba ngexesha lokucholwa, ngakumbi ivithamin C ().

Nangona kunjalo, olunye uphononongo lufumanise ukuba ukukhetha i-pickling kwakuyindlela esebenzayo yokugcina izithako ezibalulekile zezityalo ezineempawu ze-antioxidant ().

Imifuno yemastadi iphantsi kweekhalori kodwa iphezulu kwifayibha kunye neevithamini kunye neeminerals ezininzi. Ngokukodwa, zingumthombo ogqwesileyo weevithamini C kunye noK.

Izibonelelo zempilo yemifuno yemostadi

Kukho uphando olulinganiselweyo okwangoku malunga nezibonelelo ezithile zokutya imifuno yesardard.

Okwangoku, izondlo-mzimba ezifumaneka kwimifuno yemostadi- kwaye Brassica imifuno ngokubanzi-inxulunyaniswe nezibonelelo ezininzi zempilo

Ucebile kwizifo zokulwa ne-antioxidants

Antioxidants zenzeka ngokwendalo iikhompawundi zezityalo ezinceda ukukhusela kuxinzelelo lwe-oxidative olubangelwa kukugqitha kweeradicals simahla ().

Iiradicals zasimahla ziimolekyuli ezingazinzanga ezinokonakalisa iiseli zakho. Uphando lubonisa ukuba ekuhambeni kwexesha, lo monakalo ungakhokelela kwizimo ezinzima, ezingapheliyo, ezinjengesifo sentliziyo, umhlaza, kunye nesifo se-Alzheimer's (,).

Ngelixa amanqanaba ee-antioxidants ezithile ahluka phakathi kweentlobo ezahlukeneyo zemifuno yemostade, le imifuno inamagqabi ngokubanzi ingumthombo otyebileyo wee-antioxidants ezinje nge flavonoids, beta carotene, lutein, kunye neevithamini C kunye no-E (,,,).

Ukongeza, iintlobo ezibomvu zityebile kwii-anthocyanins, ezingumbala obomvu-mfusa ofunyanwa kwiziqhamo nakwimifuno enxulunyaniswe nomngcipheko ophunguliweyo wesifo sentliziyo, umhlaza kunye nohlobo lweswekile yesi-2 (,).

Ngokubanzi, kubandakanya imifuno yemastadi ekudleni kwakho kunokunceda ukukhusela kwizifo ezinxulumene noxinzelelo lwe-oxidative.

Umthombo ogqwesileyo wevithamini K

Zombini imifuno eluhlaza kunye nephekiweyo yemifuno iyimithombo ebonakalayo ye-vitamin K, enika i-120% kunye ne-690% ye-DV kwikomityi enye (i-56 gram kunye ne-140 gram), ngokulandelanayo (,).

UVitamin K waziwa kakhulu ngendima yakhe ebalulekileyo ekuncedeni ekunqandeni igazi. Kukwabonakalisiwe ukuba kubalulekile kwimpilo yentliziyo kunye nethambo ().

Ngapha koko, i-vitamin K engonelanga inxulunyaniswe nomngcipheko owandayo wesifo sentliziyo kunye ne-osteoporosis, imeko ekhokelela ekunciphiseni ukomelela kwethambo kunye nokwanda komngcipheko wokuqhekeka (,).

Izifundo zamva nje zikwacebise unxibelelwano phakathi kokusilela kwe vithamin K kunye nempilo yengqondo. Ukunganeli kwe-vitamin K kunokunxulunyaniswa nomngcipheko okhulayo wokungasebenzi kakuhle kwengqondo, isifo sengqondo esixhalabisayo, kunye nesifo se-Alzheimer's. Nangona kunjalo, uphando oluninzi luyafuneka (,).

Inokonyusa ukhuseleko

Imifuno yemastadi ingaba yinto enhle kumzimba wakho womzimba.

Ikomityi enye (56 gram ekrwada, i-140 yegramu ephekiweyo) ibonelela ngaphezulu kwesithathu kwiimfuno zakho zemihla ngemihla ze-vitamin C (,).

I-Vitamin C yivitamin enyibilikayo yamanzi ebalulekileyo kwisistim somzimba esomeleleyo. Uphando lubonisa ukuba ukungafumani vithamini C owaneleyo kwindlela otya ngayo kunokuwenza buthathaka amajoni akho omzimba, akwenze ube sesichengeni sokugula ().

Ukongeza, ivithamini A kwimifuno yemostadi ikwaxhasa impendulo yakho yomzimba. Ikwenza oku ngokukhuthaza ukukhula kunye nokusasazwa kweeseli ze-T, eziluhlobo lweeseli ezimhlophe zegazi ezifunekayo ukunceda ukulwa nosulelo olunokwenzeka (,).

Ngamana unokuxhamla impilo yentliziyo

Imifuno yemastadi nayo inokulunga entliziyweni yakho.

Zilayishwe ngama-antioxidants afana ne-flavonoids kunye ne-beta carotene, enxulunyaniswa nomngcipheko omncinci wokukhula kunye nokufa sisifo sentliziyo (,,).

Olunye uphononongo lwezifundo ezisibhozo lafumanisa ukuba ukutya okuphezulu okuluhlaza Brassica imifuno inxulunyaniswa nomngcipheko obalulekileyo we-15% wesifo sentliziyo ().

Njengakwezinye Brassica imifuno, imifuno yemostadi iqulethe iikhompawundi ezinceda ukubopha ii-bile acid kwinkqubo yakho yokwetyisa. Oku kubalulekile, njengokuthintela ukubuyiselwa kwakhona kwe-bile acid kukhokelela kumanqanaba e-cholesterol (24).

Ngokomnye uvavanyo lwe-tube-test, i-mustard yemifuno eluhlaza iyakwandisa kakhulu i-bile acid effect. Oku kuphakamisa ukuba imifuno yesardard ene-steamed inokubanakho ukunciphisa i-cholesterol, xa kuthelekiswa nokutya ikrwada ().

Ngaba inokuba ilungile kwimpilo yamehlo

Phakathi kwee-antioxidants kwimifuno yemostadi yi-lutein kunye ne-zeaxanthin, ebonakalisiweyo ukuba iyinzuzo kwimpilo yamehlo (,,,).

Ngokukodwa, ezi zinto zimbini zinceda ukukhusela i-retina yakho kumonakalo we-oxidative, kunye nokucoca ukukhanya okuluhlaza okwesibhakabhaka (,).

Ngenxa yoko, uphando lubonisa ukuba ukutya ukutya okutyebileyo kwi-lutein kunye ne-zeaxanthin kunokunceda ekukhuseleni ukonakala okuhambelana nobudala be-macular, esona sizathu siphambili sobumfama kwihlabathi liphela ().

Inokuba neziphumo ze-anticancer

Ukongeza kwii-antioxidants ezinamandla, ezinokuba neziphumo ze-anticancer, imifuno yemostadi iphezulu kwiqela lezityalo eziluncedo ezibizwa ngokuba yi-glucosinolates ().

Kwizifundo zetyhubhu yovavanyo, ii-glucosinolates zibonisiwe ukunceda ukukhusela iiseli ngokuchasene nomonakalo we-DNA kunye nokuthintela ukukhula kweeseli ezinomhlaza. Nangona kunjalo, ezi zibonelelo azifundiswanga ebantwini ().

Kwangokunjalo, isifundo esenziwe ngetyhubhu yovavanyo lwegqabi lemostade lifumene iziphumo ezikhuselayo ngokuchasene nomhlaza womhlaza kunye nomphunga. Okwangoku, izifundo ebantwini ziyafuneka ().

Ngokumalunga nophando ebantwini, uphononongo lokujonga lubonakalisile unxibelelwano phakathi kokutya ngokubanzi Brassica imifuno - kodwa ingekho imifuno yemostade ngokukodwa- kunye nokwehla komngcipheko weentlobo ezithile zomhlaza, kubandakanya isisu, umbala omnyama, kunye nomhlaza we-ovari (,,,).

Imifuno yemastadi ityebile kwizithako ezibalulekileyo zezityalo nakwimicronutrients, ngakumbi iivithamini A, C, kunye noK. Ngenxa yoko, ukuzitya kunokuba neenzuzo kwimpilo yamehlo nentliziyo, kunye ne-anticancer kunye neepropathi zokunyusa amajoni omzimba.

Uyilungisa njani kwaye uyitya njani imifuno yemastadi

Zininzi iindlela zokonwabela imifuno yemostade.

Imifuno eluhlaza eluhlaza isoloko yongezwa kweminye imifuno exubeneyo ukubonelela nge-peppery, ukukhulisa iziqholo zesaladi. Abanye abantu bayakonwabela ukuzisebenzisa kwii-smoothies nakwiijusi eziluhlaza.

Ngelixa imifuno ephekiweyo yemastadi isenzela isitya esisecaleni esimnandi ukuze sikhonze kunye nenkukhu eyosiweyo okanye iintlanzi ezibhakiweyo, zisebenza kakuhle kwiisuphu, isityu, kunye necasseroles.

Ukunceda ukulungelelanisa ukunambitheka kwabo okubukhali, le imifuno ineqhwithi ihlala iphekwa ngomthombo wamanqatha, njengeoyile yomnquma okanye ibhotolo, kunye nolwelo oluneasidi, njengeviniga okanye incindi yelamuni.

Imifuno yesardard nayo inokucoca kusetyenziswa umxube weswekile, ityuwa, iviniga, chilis, kunye negalikhi.

Nokuba uyisebenzisa njani, imifuno yemostadi igcinwe kakuhle kwifriji emva koko ihlanjwe ngaphambi kokuyisebenzisa.

Uhlaza lwe-mustard luhlaza oluhlaza olunamagqabi olunokongeza ipepile, ivumba elikrakra kwizitya eziluhlaza okanye eziphekiweyo.

Izinto ezinokubakho ezantsi

Nangona uphando lulinganiselwe, imifuno yesardard ngokuqhelekileyo ithathwa njengempilweni kwaye ikhuselekile. Nangona kunjalo, zinokubangela iimpembelelo ezimbi kubantu abathile.

Njengoko imifuno yemostadi iphezulu ku-vitamin K-ivithamini enceda ekunqandeni igazi-ukuzitya kungaphazamisa amayeza okucoca igazi.

Ke ngoko, abantu abanegazi elincinci, njenge-warfarin, kufuneka babonane nogqirha wabo ngaphambi kokufaka isixa esikhulu sale mifuno inamagqabi kwizidlo zabo ().

Ukongeza, imifuno yemostadi inee-oxalates, ezinokuthi zonyuse umngcipheko wamatye kwizintso kwabanye abantu ukuba zityiwe kakhulu. Ukuba uthambekele kumatye eentlobo ze-oxalate, unokufuna ukunciphisa imifuno yemastadi ekudleni kwakho ().

Imifuno yesardard ngokuqhelekileyo ikhuselekile kakhulu ukuba idle. Nangona kunjalo, njengoko ziphezulu ku-vitamin K kwaye ziqulathe ii-oxalates, izixa ezikhulu zinokubangela iziphumo ebezingalindelekanga kubantu abathatha i-thinner yegazi okanye abanomngcipheko omkhulu wamatye e-oxalate.

Umgca wezantsi

Imifuno yemastadi ngamagqabi epelepele esityalo se-mustard kwaye anesondlo ngendlela emangalisayo.

Ziphezulu kakhulu kwi-vitamin K, ivithamin C, kunye nezityalo ezinokuba nefuthe le-antioxidant kunye ne-anticancer. Ukongeza, ukufaka imifuno yemostadi ekudleni kwakho kunokuba luncedo kwintliziyo, iliso kunye nempilo yomzimba.

Nge-peppery yabo, i-spicy flavour, imifuno yesardard iyongezwa okumnandi kwiisaladi, isobho okanye i-casseroles. Ziyakwazi ukutshiswa kwaye ziphoswe ngeoli yeoli, igalikhi, kunye nejisi lemon kwisitya esilula.