farin kabeji Kayan lambu ne mai matuƙar lafiya wanda shine muhimmin tushen gina jiki. Ya ƙunshi mahaɗan tsire-tsire na musamman waɗanda za su iya rage haɗarin cututtuka daban-daban kamar cututtukan zuciya da ciwon daji.
Bugu da ƙari, yana cikin saman jerin abubuwan abinci don asarar nauyi; domin ko da yake yana da karancin adadin kuzari, yana dauke da kusan kowane nau'in bitamin da ma'adanai.
Darajar Gina Jiki na Farin kabeji
Bayanan gina jiki na kayan lambu yana da ban sha'awa sosai.
kalori mai farin kabeji Ko da yake yana da ƙarancin kayan lambu, matakin bitaminsa yana da yawa sosai. Ya ƙunshi ɗan adadin kusan kowane bitamin da ma'adinai da mutum ke buƙata.
Anan akwai abubuwan gina jiki da aka samu a cikin kofi 1, ko gram 128 na farin kabeji:
Farin kabeji Dabi'u
Calories: 25
Fiber: 3 grams
Vitamin C: 77% na RDI
Vitamin K: 20% na RDI
Vitamin B6: 11% na RDI
Folate: 14% na RDI
Pantothenic acid: 7% na RDI
Potassium: 9% na RDI
Manganese: 8% na RDI
Magnesium: 4% na RDI
Phosphorus: 4% na RDI
Menene Amfanin Farin kabeji?
Yana da babban abun ciki na fiber
farin kabeji Yana da yawa a cikin fiber, wanda ke da amfani sosai ga lafiyar jiki gaba ɗaya. kwano farin kabeji Ya ƙunshi gram 3 na fiber, wanda ya cika kashi 10% na abin da ake buƙata na yau da kullun.
Fiber yana da mahimmanci saboda yana ciyar da ƙwayoyin cuta masu lafiya a cikin hanji waɗanda ke taimakawa rage kumburi da inganta lafiyar narkewa.
Isasshen amfani da fiber maƙarƙashiyaYana taimakawa hana yanayin narkewa kamar diverticulum (mucous hernia wanda ke ƙetare rufin tsarin narkewa) da cututtukan hanji mai kumburi (IBD).
Hakanan, karatu farin kabeji Ya nuna cewa cin abinci mai yawan fiber, irin su kayan lambu, yana da alaƙa da ƙananan haɗarin cututtuka da yawa, ciki har da cututtukan zuciya, ciwon daji da ciwon sukari.
Fiber yana da ikon rage yawan adadin kuzari ta hanyar samar da jin daɗi. kibaHakanan yana taka rawa wajen hanawa
Source na antioxidants
farin kabejiYana da kyakkyawan tushen antioxidants wanda ke kare sel daga radicals masu cutarwa da kumburi.
Yana da girma a cikin glucosinolates da isothiocyanates, antioxidants guda biyu da aka sani don rage ci gaban ƙwayoyin cutar kansa.
A cikin binciken-tube, glucosinolates da isothiocyanates an nuna su zama masu kariya daga ciwon hanji, huhu, nono da prostate.
farin kabeji Har ila yau, ya ƙunshi carotenoid da flavonoid antioxidants waɗanda ke da maganin ciwon daji da kuma rage haɗarin cututtuka daban-daban, ciki har da cututtukan zuciya.
Hakanan yana dauke da adadin bitamin C mai yawa, don haka yana da tasiri wajen haɓaka rigakafi.
High a cikin choline
kayan lambu na ku choline Yana da yawan furotin, wani muhimmin sinadari mai gina jiki wanda mutane da yawa suka gaza. Gilashin farin kabeji Ya ƙunshi 45 MG na choline; kusan kashi 11% na abincin yau da kullun ga mata da 8% na maza.
Choline yana da ayyuka masu mahimmanci a jiki. Da farko, yana taka muhimmiyar rawa wajen kiyaye mutuncin membranes tantanin halitta, yana tallafawa haɗin DNA da metabolism.
Choline kuma yana shiga cikin haɓakar ƙwaƙwalwa da kuma samar da ƙwayoyin jijiya masu mahimmanci don ingantaccen tsarin jijiya. Abin da ya fi haka, yana taimakawa hana ƙwayar cholesterol a cikin hanta.
Wadanda ba su cinye isasshen adadin choline suna fama da ciwon hauka da kuma Alzheimer Yana ɗauke da haɗarin cututtukan hanta da cututtukan zuciya da kuma cututtukan jijiyoyin jiki kamar
Ba a samun Choline a yawancin abinci. Farin kabeji, Broccoli Tare da shi, yana ɗaya daga cikin mafi kyawun tushen shuka.
Ya ƙunshi sulforaphane
farin kabeji wani maganin antioxidant da aka yi nazari sosai sulforaphane Ya ƙunshi.
Yawancin gwajin-tube da binciken dabba sun gano cewa sulforaphane yana da amfani musamman don hana ci gaban ciwon daji ta hanyar hana enzymes da ke cikin ciwon daji da ci gaban ƙari.
A cewar wasu bincike, sulforaphane na iya samun damar dakatar da ci gaban kansa ta hanyar lalata ƙwayoyin da suka lalace.
Bincike ya nuna cewa sulforaphane na iya taimakawa wajen hana hawan jini da kuma kiyaye lafiyar arteries, wadanda su ne manyan abubuwan da ke hana cututtukan zuciya.
yana yaki da ciwon daji
samar da wannan tasiri farin kabejiYana da sulforaphane. Ginin yana kashe kwayoyin cutar kansa, wanda ke rage girman girma. farin kabejiAn kuma gano cewa yana taimakawa hana ciwon daji na prostate.
farin kabeji Hakanan ya ƙunshi indoles da isothiocyanates, waɗanda zasu iya hana nono, mafitsara, hanji, hanta da kansar huhu.
farin kabeji Kamar kayan marmari, suma suna da wadataccen sinadarin carotenoids da sauran muhimman sinadirai kamar bitamin C, E da K. Duk waɗannan suna iya taimakawa wajen yaƙar nau'ikan ciwon daji daban-daban.
Yana inganta lafiyar zuciya
farin kabeji Yana da wadata a cikin fiber, kuma bincike ya nuna cewa cin abinci mai yawan fiber na iya inganta lafiyar zuciya.
farin kabejiAn san Sulforaphane don inganta matakan hawan jini sosai. Har ila yau, kayan lambu sun ƙunshi acid fatty acid omega 3 waɗanda ke daidaita matakan cholesterol da hana cututtukan zuciya.
farin kabejiWani muhimmin sinadirai da ake samu a yalwace shine choline. Choline yana taka muhimmiyar rawa a lafiyar kwakwalwa. Choline a cikin kayan lambu na iya hana raguwar ƙwaƙwalwar ajiyar shekaru. Zai iya taimakawa wajen shawo kan wasu yanayi masu juyayi kamar Alzheimer's.
yaki kumburi
farin kabejiWasu daga cikin mafi kyawun maganin antioxidants a cikin itacen al'ul sune beta-carotene, quercetin, cinnamic acid, da beta-cryptoxanthin. Wadannan suna taimakawa rage yawan damuwa a cikin jiki da kuma yaki da kumburi.
farin kabejiWani muhimmin fili mai kumburi a cikin lilac shine indole-3-carbinol, wanda ke aiki a matakin kwayoyin don yaki da kumburi. Omega 3 fatty acid a cikin kayan lambu kuma yana aiki da kyau don yaƙar yanayin kumburi.
yana ƙarfafa ƙasusuwa
Ƙananan shan bitamin K yawanci ana danganta shi da haɗarin osteoporosis da karaya. Duk da haka farin kabejiSaboda yana da wadata a cikin bitamin K, zai iya maye gurbin sunadaran matrix na kasusuwa da kuma ƙara yawan ƙwayar calcium - kuma wannan yana inganta lafiyar kashi gaba ɗaya. Vitamin K kuma yana hana fitar da fitsari daga calcium.
Yana inganta lafiyar narkewa
farin kabejiFiber na abinci yana da amfani ga lafiyar narkewa. Samun isasshen fiber na iya rage haɗarin al'amuran narkewa kamar maƙarƙashiya, cututtukan hanji mai kumburi da diverticulitis. Fiber ma yana hana kansar hanji.
Sulforaphane a cikin kayan lambu yana taimakawa kare rufin ciki na ciki. Yana hana ci gaban ƙwayoyin cuta akan bangon ciki.
Yana inganta lafiyar koda
farin kabejiMagungunan phytochemicals a cikin phytochemicals suna taimakawa rushe abubuwa masu guba don haka zasu iya taimakawa wajen magance cututtukan koda.
Duk da haka, wasu majiyoyi sun nuna cewa duwatsun koda ko wasu nau'in cututtukan koda. farin kabejiyana so a kauce masa.
Yana inganta hangen nesa
farin kabejiAntioxidants, gami da bitamin C, na iya rage haɗarin macular degeneration mai alaƙa da shekaru. Sulforaphane a cikin kayan lambu yana kare retina daga lalacewa da damuwa na oxidative. Yana kuma iya hana cataracts.
Daidaita hormones
farin kabeji Cin kayan lambu masu wadatar antioxidant, irin su kayan lambu, an nuna su don rage matakan isrogen mara lafiya da daidaita hormones.
Yana ƙara kwararar jini
Yawan shan fiber yana inganta kwararar jini kuma yana ƙaruwa. Fiber kuma yana inganta lafiyar hanji microbiome. Wannan yana inganta lafiyar gaba ɗaya da kwararar jini.
Amfanin Farin kabeji ga fata da gashi
farin kabejiVitamin C da ke cikinsa yana inganta samar da collagen kuma yana jinkirta alamun tsufa irin su wrinkles da layi mai kyau, yayin da sauran antioxidants ke ƙarfafa ganye masu duhu duhu da launi na fata.
Vitamin C kuma yana iya haɓaka lafiyar gashi, kuma antioxidants gabaɗaya yana ƙarfafa follicles gashi kuma yana sa gashi ya fi lafiya.
Farin kabeji yana raunana?
Farin kabeji yana da kaddarorin da yawa waɗanda zasu iya taimakawa asarar nauyi. Na farko, yana da ƙananan kalori, don haka za ku iya cin abinci mai yawa ba tare da samun nauyi ba.
A matsayin tushen fiber mai kyau, yana rage jinkirin narkewa kuma yana ba da satiety. Wannan ta atomatik yana rage adadin adadin kuzari da kuke ci cikin yini, wanda shine muhimmin abu don sarrafa nauyi.
Babban abun ciki na ruwa shi ne wani nau'i na asarar nauyi na farin kabeji. A gaskiya ma, kashi 92% na nauyinsa ya ƙunshi ruwa. Abinci tare da babban abun ciki na ruwayana taimakawa wajen rasa nauyi.
Menene illar Farin kabeji?
Me zai faru idan kun ci farin kabeji da yawa? Bari mu kalli wasu abubuwan damuwa game da cin farin kabeji:
aikin thyroid
A cewar bincikeYana ɗaukar kayan lambu masu yawa don haifar da hypothyroidism, kuma wannan haɗarin ya bayyana kawai ga mutanen da suka riga sun rasa iodine.
Idan kuna da matsalar thyroid da aka sani, yana da kyau ku cinye dafaffen kayan lambu da aka dafa da kuma iyakance su zuwa kusan abinci ɗaya zuwa biyu a kowace rana.
matsalolin narkewa, ciki har da gas
Wasu mutane suna fama da matsalar narkewar kayan lambu masu ɗanɗano kamar Kale, broccoli, da farin kabeji. Dafa waɗannan kayan lambu sau da yawa yana taimakawa wajen gyara matsalar.
Ana tsammanin matsalar ta samo asali ne saboda kasancewar carbohydrates da ake samu a cikin waɗannan kayan lambu (wanda duk kayan lambu ya ƙunshi) ba a wargaje su gaba ɗaya a cikin tsarin narkewar abinci, amma an haɗa su da yawan fiber da sulfur.
Yadda ake cin Farin kabeji
farin kabeji Kayan lambu iri-iri ne. Ana iya dafa shi ta hanyoyi daban-daban, kamar ta hanyar tururi, gasa ko miya. Ana iya cinye shi danye.
Yana da kyau kwarai gefen tasa; Ana iya haɗa shi da jita-jita irin su miya, salads, soyayyen faransa da jita-jita na nama. Har ila yau, ba shi da tsada kuma kayan lambu mai sauƙin samu.
A sakamakon haka;
farin kabeji Kayan lambu ne mai matukar amfani. Yana da kyakkyawan tushen mahimman abubuwan gina jiki waɗanda mutane da yawa ke buƙata.
Har ila yau yana dauke da magungunan kashe kwayoyin cuta na musamman wadanda zasu iya rage kumburi da kariya daga cututtuka daban-daban kamar ciwon daji da cututtukan zuciya.
