Fa'idodi, cutarwa da ƙimar Gina Jiki na Brussels sprouts

Brussels sprouts kayan lambu ne na dangin Brassicaceae. farin kabeji ve kabeji tare da kawu. Brussels sprouts, daya daga cikin cruciferous kayan lambu, suna kama da mini kabeji. Amfanin tsiro na Brussels sun hada da rage cholesterol, daidaita matakan hormone, inganta narkewa, kare zuciya, haɓaka rigakafi da haɓaka juriya na jiki. Samun wadataccen darajar abinci mai gina jiki yana ba da fa'idodin sprouts na Brussels.

Menene Brussels Sprouts?

Brussels sprouts (Brassica oleracea) suna cikin dangin cruciferous na kayan lambu. Yana da kaddarorin da zasu iya yaƙar ciwon daji. Kamar danginsa broccoli, farin kabeji, da kabeji, wannan kayan lambu kuma yana ɗauke da antioxidants masu yaƙi da cututtuka da sauran abubuwan gina jiki.

Brussels sprouts Darajar Gina Jiki

Brussels sprouts suna da ƙananan adadin kuzari. Yana da wadata a cikin fiber, bitamin da ma'adanai. Darajar abinci mai gina jiki na gram 78 na dafaffen Brussels sprouts shine kamar haka: 

• Calories: 28
• Protein: gram 2
• Carbohydrates: 6 grams
• Fiber: 2 grams
• Vitamin K: 137% na RDI
• Vitamin C: 81% na RDI
• Vitamin A: 12% na RDI
• Folate: 12% na RDI
• Manganese: 9% na RDI 

Brussels sprouts suna da mahimmanci don zubar jini da lafiyar kashi. bitamin Ki yana da wadata a ciki Yana taimakawa wajen haɓaka ƙwayar ƙarfe, yana taka rawa wajen gyaran kyallen takarda da aikin rigakafi bitamin C shi ma yana cikin babban rabo. Yana tallafawa lafiyar hanji tare da abun ciki na fiber.

Baya ga abubuwan gina jiki na sama, ƙaramin adadin Vitamin B6Ya ƙunshi potassium, iron, thiamine, magnesium da phosphorus.

Amfanin Brussels sprouts

• Antioxidant abun ciki

Abubuwan da ke da ban sha'awa na antioxidant na Brussels sprouts na ɗaya daga cikin na farko da suka fito waje. Antioxidants sune mahadi waɗanda ke rage yawan damuwa a cikin sel ɗin mu kuma suna rage haɗarin cutar ta yau da kullun.

Brussels sprouts suna da yawa a cikin kaempferol, antioxidant mai amfani. Kaempferol yana hana ci gaban kwayar cutar kansa, yana rage kumburi kuma yana inganta lafiyar zuciya.

• Babban abun ciki na fiber

Giram 78 na dafaffen sprouts na Brussels sun cika kashi 8% na buƙatun fiber na yau da kullun. LifYana da muhimmin sashi na lafiya kuma yana da fa'idodi da yawa. Yana sassauta stool kuma yana sauke maƙarƙashiya. Yana inganta narkewa ta hanyar taimakawa wajen ciyar da ƙwayoyin cuta masu amfani a cikin mu. Ƙara yawan amfani da fiber yana rage haɗarin cututtukan zuciya. Yana taimakawa sarrafa sukarin jini.

• Babban adadin bitamin K

Brussels sprouts ne mai kyau tushen bitamin K. Giram 78 na dafaffen sprouts na Brussels suna ba da 137% na buƙatun yau da kullun na bitamin K. Vitamin K yana taka muhimmiyar rawa a cikin jiki. Wajibi ne don coagulation jini. Vitamin K kuma yana da mahimmanci ga lafiyar kashi. Yana ba da kariya daga osteoporosis. Yana ƙara ƙarfin kashi.

• Omega 3 fatty acid abun ciki

Ga wadanda ba sa cin kifi ko abincin teku, ya wadatar omega 3 fatty acid Yana da wuya a cinye. Abincin tsire-tsire ya ƙunshi alpha-linolenic acid (ALA), nau'in omega 3 fatty acid wanda ba a amfani da shi kadan a jikinmu fiye da mai omega 3 a cikin kifi da abincin teku. Wannan saboda jiki kawai zai iya juyar da ALA zuwa mafi yawan nau'ikan fatty acid omega 3 a cikin iyakataccen adadi.

Brussels sprouts ne daya daga cikin mafi kyau shuka tushen omega 3 fatty acid. Omega 3 fats sun rage triglycerides na jini, jinkirin rashin fahimta, rage juriya na insulin da kumburi. 

• Vitamin C abun ciki

Brussels sprouts, 78 grams, yana samar da 81% na yau da kullum bukatar bitamin C. Vitamin C yana da mahimmanci don haɓakawa da gyaran kyallen takarda a cikin jiki. Hakanan yana da tasirin antioxidant, collagen Ana samun shi a cikin samar da sunadaran kamar su kuma yana ƙarfafa rigakafi.

• abun ciki na potassium

Brussels sprouts suna da yawa a cikin potassium. potassiumYana da wani electrolyte da ake bukata don kula da aikin jijiya, tsokoki na tsoka, yawan kashi, da kuma tsarin jijiya da tsoka. Yana taimakawa kula da tsarin membrane na sel kuma yana watsa abubuwan motsa jiki.

• Yana kariya daga ciwon daji

Babban matakin antioxidant na Brussels sprouts yana ba da kariya daga wasu nau'ikan ciwon daji. Antioxidants a Brussels sprouts neutralize free radicals. Wadannan mahadi ne da aka kafa ta hanyar danniya na oxidative wanda ke taimakawa ga cututtuka irin su ciwon daji. 

• Yana daidaita sukarin jini

Ɗaya daga cikin amfanin Brussels sprouts shine cewa yana taimakawa wajen kiyaye matakan sukari na jini. Kayan lambu masu kaifi irin su Brussels sprouts suna rage haɗarin kamuwa da ciwon sukari. Wannan saboda kayan lambu na cruciferous suna da yawan fiber kuma suna daidaita matakan sukari na jini. Fiber yana motsawa a hankali a cikin jiki kuma yana jinkirta sha sukari cikin jini. 

• Yana rage kumburi

Kumburi shine amsawar rigakafi ta al'ada. Idan kumburi na kullum shine ciwon daji, ciwon sukari kuma yana haifar da cututtuka kamar cututtukan zuciya. Kayan lambu na cruciferous irin su Brussels sprouts sun ƙunshi mahadi masu hana kumburi. Brussels sprouts Kasancewa mai yawa a cikin antioxidants, yana kuma taimakawa wajen kawar da radicals kyauta waɗanda zasu iya haifar da kumburi.

• yana inganta narkewa

Glucosinolates a Brussels sprouts suna kare lallausan murfin narkar da abinci da ciki. leaky gut syndrome kuma yana rage haɗarin sauran cututtuka masu narkewa. 

Sulforaphane da aka samu a Brussels sprouts yana sauƙaƙe cire gubobi daga jiki. Yana inganta narkewa ta hanyar hana wuce gona da iri na ƙwayoyin cuta a cikin microflora na hanji.

• Yana da amfani ga lafiyar ido da fata

Brussels sprouts sun ƙunshi bitamin C da bitamin A. Vitamin C yana yaki da lalacewar hasken UV wanda zai iya haifar da ciwon daji ko tsufa na fata. Vitamin A yana kare kariya daga lalacewar fata da idanu.

Dukansu bitamin a zahiri suna rage tsufa, suna inganta lafiyar ido, suna ƙarfafa garkuwar fata, suna haɓaka haɓakar sabbin ƙwayoyin cuta.

Cin 'ya'yan itatuwa da kayan marmari masu yawa a cikin antioxidants, masu alaƙa da shekaru macular degeneration yana rage haɗari. Brussels sprouts sun ƙunshi zeaxanthin antioxidant. Zeaxanthin yana tace haskoki masu lahani waɗanda ke shiga cikin cornea.

Brussels sprouts sulforaphane Abin da ke cikinsa kuma yana rage lalacewar damuwa na oxidative ga idanu. Yana ba da kariya daga makanta, cataracts da sauran matsaloli. Yana kare fata, yana hana ciwon daji da kumburi.

• Mai amfani ga lafiyar kwakwalwa

Brussels sprouts 'bitamin C da bitamin A antioxidants taimaka wajen hana oxidative danniya da kumburi da lalata kwakwalwa Kwayoyin.

Shin Brussels sprouts slimming?

Kamar sauran kayan lambu da 'ya'yan itatuwa, Brussels sprouts ne low a cikin adadin kuzari da kuma high a cikin fiber. Tare da wannan fasalin, yana sa ku ji daɗi na dogon lokaci kuma yana taimakawa wajen ɗaukar ƙarancin adadin kuzari. Saboda haka, abinci ne da ke taimakawa wajen rage kiba.

Yadda za a adana Brussels sprouts?

• Yi amfani da kayan lambu a cikin kwanaki 3 zuwa 7 na siyan don guje wa lalacewa na abubuwan gina jiki. 
• Idan ka adana shi ba tare da dafa shi ba, zai daɗe da sabo a cikin firiji. 
• Ajiye a nannade cikin tawul ɗin takarda ko a cikin jakar filastik yana ƙara tsawon rayuwarsa.

Yadda ake cin Brussels sprouts

Kuna iya amfani da wannan kayan lambu mai amfani ta hanyoyi daban-daban.

• Ana iya ƙara shi zuwa jita-jita na gefe da appetizers.
• Kuna iya tafasa, soya da gasa don shirya abinci mai dadi.
• Zaki iya yanke ledar ki hada su da barkono da gishiri a cikin man zaitun ki soya su a cikin tanda har sai ya yi kyalkyali.
• Kuna iya ƙara shi zuwa taliya.

Cutar da Brussels sprouts

• Ana tsammanin cewa kayan lambu masu cruciferous irin su Brussels sprouts na iya yin mummunan tasiri akan aikin thyroid.
• Cruciferous kayan lambu sune tushen glucosinolate. Wasu glucosinolates an canza su zuwa nau'in goitrogenic wanda zai iya yin tasiri akan aikin thyroid. A saboda wannan dalili, waɗanda ke da matsalolin thyroid yakamata su cinye ɗan ƙaramin adadin.
• Cin danyen tsiron Brussels yana haifar da samuwar iskar gas.
• Cin abinci na Brussels sprouts na iya haifar da kumburi.

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