mizuna ( brassica rapa Akwai. nipposina ) ganye ne koren kayan lambu ɗan asalin Asiya ta Gabas.
Haka kuma ana kiransa ganyen mustard na Jafananci ko mustard gizo-gizo.
brassica wani bangare na jinsin mizunadaga sauran nau'in cruciferous, ciki har da broccoli, farin kabeji, kabeji, da Brussels sprouts.
Yana da koren duhu, ganyen siraren sirara da ɗanɗano mai ɗaci.
Menene Mizuna?
mizuna, gizo-gizo mustard, Jafananci mustard ganye, ruwan koren ruwa, kyona ko sunan kimiyya Brassica juncea var. Ita ce shuka da aka sani da sunaye da yawa kamar
mizunayana samuwa a cikin nau'i daban-daban. An gano iri 16.
Yawanci ana amfani da shi a cikin salads kuma galibi ana haɗe shi da sauran ganye, ɗanɗanon sa mai laushi, ɗanɗano mai ɗanɗano yana ba da dandano mai daɗi ga taliya, miya, jita-jita na kayan lambu da pizza.
Bayan kasancewa mai dadi, wannan koren lafiyayyan yana da yawa a cikin sinadirai masu yawa, gami da bitamin A, C, da K. Hakanan yana da wadatar antioxidants kuma yana ba da fa'idodin kiwon lafiya da yawa.
Nau'in Mizuna
mizunaYana daya daga cikin 'yan kayan lambu da ake nomawa a sararin samaniya a matsayin wani bangare na gwaji a tashar sararin samaniya ta kasa da kasa.
Yana da sauƙin girma domin yana da tsayin lokacin girma kuma yana girma ko da a cikin sanyi. A halin yanzu, akwai nau'ikan nau'ikan 16, masu bambancin launi da rubutu mizuna an san zama. Wasu daga cikin wadannan su ne:
Kyona
Wannan nau'in fensir-baƙi ne kuma yana da ganyaye masu tsini.
Komatsu
Wannan nau'in yana da koren duhu, ganyaye masu zagaye kuma an haɓaka shi don ya fi jure zafi da cututtuka.
Red Komatsuna
Kama da Komatsuna amma tare da ganyen burgundy.
Happy arziki
Mafi na musamman, wannan nau'in yana da duhu kore kuma yana da furanni waɗanda suke kama da ƙananan shugabannin broccoli.
Vitamin Green
Yana da koren ganye kuma yana da juriya ga zafi da sanyi.
Ko wane iri ne, mizuna Yana da wadataccen abinci mai gina jiki.
Darajar Gina Jiki na Mizuna
Wannan ganyen koren ganye yana da yawa a cikin bitamin da ma'adanai da yawa, gami da bitamin A, C, da K. Duk da yawan abubuwan gina jiki, yana da ƙarancin adadin kuzari.
Kofuna biyu (85 grams) raw mizuna Yana da abubuwan gina jiki masu zuwa:
Calories: 21
Protein: gram 2
Carbohydrates: 3 grams
Fiber: 1 grams
Vitamin A: 222% na DV
Vitamin C: 12% na DV
Vitamin K: Fiye da 100% na DV
Calcium: 12% na DV
Iron: 6% na DV
Wannan ganye mai ganye mai ganye yana da mahimmanci don kiyaye tsarin rigakafi mai ƙarfi.bitamin A musamman high.
Menene Fa'idodin Mizuna?
Mai arziki a cikin antioxidants
Kamar sauran kayan marmari masu yawa takaicia wani arziki ne tushen antioxidants cewa kare kwayoyin daga lalacewa daga m kwayoyin da ake kira free radicals.
Matsakaicin matakan radicals masu yawa na iya haifar da damuwa na oxyidative kuma suna haifar da nau'in ciwon sukari na 2, cututtukan zuciya, Alzheimer's, ciwon daji da rheumatoid arthritis.
mizunaYa ƙunshi nau'ikan antioxidants:
kaemferol
Nazarin-tube na gwaji ya nuna cewa wannan fili na flavonoid yana da tasirin anti-inflammatory da anticancer.
quercetin
Alamar halitta a cikin 'ya'yan itatuwa da kayan marmari da yawa.quercetinYana da kaddarorin anti-mai kumburi mai ƙarfi.
beta carotene
Wannan rukuni na antioxidants yana da amfani ga lafiyar zuciya da ido kuma yana kare wasu cututtuka.
Kyakkyawan tushen bitamin C
mizuna Yana da ban mamaki mai kyau tushen bitamin C.
Wannan bitamin shine antioxidant mai ƙarfi tare da fa'idodi da yawa, gami da tallafawa tsarin rigakafi, haɓaka haɓakar collagen da haɓaka haɓakar ƙarfe.
Binciken bincike na 15 yana da alaƙa da abinci mai yawan bitamin C tare da ƙarancin 16% na haɗarin cututtukan zuciya idan aka kwatanta da waɗanda aka ciyar da ƙasa a cikin wannan bitamin.
Yana ba da babban matakan bitamin K
Kamar sauran ganyen ganye mizuna dabitamin K yana da wadata a ciki
An san Vitamin K saboda rawar da yake takawa a cikin zubar jini da lafiyar kashi. Yana taimakawa samar da sunadaran da ke da hannu a cikin jini, wanda ke iyakance zubar jini daga yanke.
Yana goyan bayan coagulation jini
mizunaYana cike da bitamin K, wani muhimmin sinadari mai gina jiki wanda ke yin ayyuka da yawa a cikin jiki. Mafi mahimmanci, bitamin K yana taimakawa wajen inganta samuwar jini mai kyau.
Clotting yana da mahimmanci, kuma samar da gudan jini yana ba da damar tsarin warkarwa ya fara, yana taimakawa wajen hana zubar da jini mai yawa. Rashin bitamin K na iya rushe wannan tsari kuma ya haifar da asarar jini da sauƙi mai sauƙi.
Ana kuma samun Vitamin K a cikin farin kabeji, kabeji, da Brussels sprouts, da sauran kayan lambu masu ganye.
yana ƙarfafa ƙasusuwa
Baya ga inganta daskarewar jini, bitamin K kuma muhimmin bangaren lafiyar kashi ne.
Ana tunanin Vitamin K kai tsaye yana shafar metabolism na kashi kuma yana shafar ma'auni na calcium, wani ma'adinai mai mahimmanci don gina ƙasusuwa masu ƙarfi da kiyaye yawan kashi.
Yawancin karatu sun gano cewa yawan shan bitamin K na iya rage haɗarin kasusuwa a wasu al'ummomi. mizunaYana da yawa a cikin bitamin K, kuma kofi ɗaya kawai yana ba da kashi 348 na ƙimar da aka ba da shawarar yau da kullun.
Yana inganta lafiyar rigakafi
Godiya ga bayanin martabar sinadarai mai ban sha'awa da babban abun ciki na antioxidant mizunaHakanan zai iya taimakawa tsarin rigakafi yana aiki da kyau.
Wannan wani bangare ne saboda yana da girma a cikin bitamin C, kuma kwano ɗaya kawai yana ba da kusan kashi 65 na ƙimar da aka ba da shawarar yau da kullun.
An nuna cewa bitamin C yana rage tsawon lokaci da tsanani na cututtuka na numfashi, da kuma rage haɗarin yanayi kamar zazzabin cizon sauro da ciwon huhu.
Bugu da kari, mizunasuna da yawa a cikin antioxidants, waɗanda zasu iya taimakawa haɓaka rigakafi har ma da ƙari. Antioxidants kuma an san su don kare kariya daga kamuwa da cuta yayin inganta aikin rigakafi.
Ya ƙunshi mahadi masu ƙarfi na yaƙi da kansa
mizunaYana ba da antioxidants waɗanda aka nuna suna da tasirin anticancer.
Musamman, abubuwan da ke cikin kaempferol na kariya daga wannan cuta - kuma binciken gwajin-tube ya nuna cewa wannan fili na iya taimakawa wajen magance ciwon daji.
Karatu, mizuna Har ila yau, ya bayyana cewa kayan lambu irin su cruciferous kayan lambu na iya rage haɗarin ciwon daji sosai.
Yana kare lafiyar ido
mizunabiyu antioxidants masu muhimmanci ga lafiyar ido.lutein da zeaxanthin Ya ƙunshi. Wadannan mahadi suna kare retina daga lalacewar iskar oxygen kuma suna tace haske mai shuɗi mai illa.
Amfani da sauran ganyen ganye kamar Kale, turnips da alayyahu don lafiyar ido. Wadannan abinci masu gina jiki suna da yawa a cikin bitamin A da lutein, da kuma wasu muhimman abubuwan da ke inganta lafiya.
Menene illar Mizuna?
Kodayake bincike yana da iyaka, mizuna Ba a haɗa shi da wani mummunan lahani ba. Duk da haka, cin abinci da yawa na iya haifar da matsalolin lafiya ga waɗanda ke da rashin lafiyar kayan lambu na brassica.
Saboda yawan abun ciki na bitamin K, yana iya yin hulɗa da magunguna masu rage jini kamar Warfarin.
Don haka, idan kuna shan magungunan jini, yakamata ku yi magana da ƙwararrun kiwon lafiyar ku kafin cin abinci mai wadatar bitamin K.
mizuna Hakanan yana iya haifar da tsakuwar koda ga wasu mutane idan an sha su da yawa.oxalate ya hada da. Idan kana da ciwon koda, ya kamata ka yi hankali game da shan ta.
Yadda ake Cin Mizuna
Sau da yawa ana bayyana shi azaman cakuda tsakanin arugula da mustard mizunaYana da ɗanɗanon ɗanɗano mai ɗaci, ɗanɗanon barkono da aka ƙara danye da dafaffen jita-jita. Ana iya amfani dashi a cikin salads.
Hakanan za'a iya dafa shi ta hanyar ƙara shi zuwa soyayye, taliya, pizza da miya. Hakanan ana iya amfani dashi a cikin sandwiches.
A sakamakon haka;
mizuna, ganyen mustard, da sauran kayan lambu masu kaifi irin su broccoli, Kale, da turnipsKayan lambu ne mai alaƙa da kore.
Wannan kore yana da wadataccen abinci mai gina jiki, mai wadatar antioxidants, kuma yana da yawan bitamin K, A, da C.
An danganta shi da rage haɗarin ciwon daji, inganta lafiyar garkuwar jiki da ƙwanƙwasa jini, ingantaccen lafiyar ido da ƙasusuwa masu ƙarfi.
Kuna iya amfani da wannan koren kore tare da ɗan yaji, ɗanɗano mai ɗanɗano a cikin salads da miya.
