Koren ganyen ganye muhimmin bangare ne na ingantaccen abinci mai gina jiki. Yana cike da bitamin, ma'adanai da fiber amma ƙarancin adadin kuzari.
Cin kayan lambu masu koren ganyeYana ba da fa'idodi da yawa kamar rage haɗarin cututtuka kamar kiba, cututtukan zuciya, hawan jini.
Ga masu lafiya sunaye da amfanin kayan lambu masu koren ganye...
Amfanin Ganyayyaki Ganye Da Duhun Ganye
Yana taimakawa inganta aikin kwakwalwa
Cin kayan lambu masu koren ganyena iya taimakawa inganta aikin kwakwalwa da rage raguwar fahimi a cikin tsofaffi.
Akalla 1-2 servings kowace rana kore kayan lambu Wadanda suka ci abinci an gano cewa suna da karfin tunanin wani wanda bai kai shekara 11 ba wanda bai ci ba.
kore kayan lambuAbubuwan gina jiki masu daidaita ayyukan kwakwalwa. shine kamar haka;
Chlorophyll
Wannan duka duhu kore ganye kayan lambuYana daya daga cikin mafi yawan abincin da ake samu a ciki Tsarin kwayoyin halitta na chlorophyll yayi kama da na haemoglobin a cikin jinin mutum, don haka yana kara samar da jajayen kwayoyin halitta, wanda ke taimakawa wajen jigilar oxygen da sauri kuma mafi kyau ga dukkan sassan jiki.
Vitamin K
Masana kimiyya kwanan nan sun gano ɗimbin fa'idodin bitamin K kuma an gano shi don tallafawa aikin kwakwalwa mai kyau. Baya ga haɓaka ayyukan kwakwalwa, yana kuma inganta halayen psychomotor, reflexes da fahimi gabaɗaya.
Folate
Lokacin da folate ya zama oxidized, ya zama folic acid kamar yadda yake da hadadden B. Folic acid yana da matukar mahimmanci don kiyaye matakan haemoglobin na jiki kuma yana da mahimmanci ciki kuma yana taimakawa rage damuwa.
alli
Calcium wani bangare ne na ginin kashi kuma yana da mahimmanci ga lafiyar kwakwalwa. Yana kunna neurons don sakin masu watsawa daga kwakwalwa kuma yana inganta ƙwaƙwalwar ajiya. Karancin Calcium na iya haifar da raunin kasusuwa da osteoporosis, da kuma rage iyawar fahimi.
Lif
Mutane na iya danganta fiber da lafiyar narkewar abinci kawai, amma kun san cewa shan fiber shima yana shafar sassan kwakwalwa? Hypothalamus wani bangare ne na kwakwalwa wanda ke nuna alamun yunwa da ƙishirwa kuma yana kiyaye matakan fiber a ƙarƙashin iko a kowane lokaci.
Yana taimakawa wajen gina kasusuwa masu karfi
Kofi daya na madara ya ƙunshi 280 MG na calcium. kore kayan lambuShin kun san cewa yana dauke da 336 MG na calcium?
kore ganye Shayewar Calcium daga tushen kayan lambu ya fi girma idan aka kwatanta da shan calcium daga madara.
Wannan bayani ne mai matukar muhimmanci wanda har yanzu mutane da yawa ba su sani ba. Kayayyakin kiwo sun fito ne daga tushen dabba, waɗanda ke da ikon haifar da yanayin acidic a cikin jiki. Don haka, maimakon kasusuwa su shanye gaba daya, ana fitar da wani adadin sinadarin calcium daga cikin koda.
A wannan bangaren, kore kayan lambu Yana iya sa jinin ya zama alkaline, wanda sannan ya inganta tsarin shayar da calcium na kasusuwa.
kore kayan lambuYana da wadataccen tushen folate, wanda zai iya taimakawa sosai wajen hana ovulation da lahani na haihuwa.
Iron shima muhimmin sinadari ne ga mata masu shirin haihuwa da kore kayan lambu Yana taka muhimmiyar rawa wajen haɓaka matakan ƙarfe a cikin jiki, wanda ke ƙara jan jini wanda ke taimakawa wajen samar da yanayi mai dacewa don haɓaka kwai.
Bugu da kari, koren ganye na samar da ma'auni na alkaline ga jiki, yana taimakawa maniyyi ya kai ga kwai cikin nasara.
Yana ba da fata mai kyan gani na samari
Abinci mai gina jiki yana da tasiri mai girma akan lafiyar fata da kyau.
Babbar gabobin jiki, fata, na bukatar dimbin bitamin da ma'adanai don kiyaye lafiyarta, musamman idan muka tsufa. Wadannan abinci kore kayan lambu ya hadu da yawa.
Yana taimakawa hana ciwon daji
ganye kore kayan lambuYana da sinadirai masu yawa waɗanda zasu iya kiyaye ciwon daji kuma suna taimakawa shawo kan alamun cutar kansa.
Ɗaya daga cikin mahimman mahadi na shuka waɗanda ke taimakawa bugun ciwon daji shine carotenoids (beta-carotene, lutein, zeaxanthin).
Glucosinolates, waɗanda ke da alhakin dandano mai ɗaci na waɗannan kayan lambu, suna taimakawa wajen samar da mahadi masu aiki a cikin jiki kamar indoles, nitriles, thiocyanates da isothiocyanates, waɗanda aka sani suna da maganin ciwon daji.
Wadannan mahadi kuma suna taimakawa wajen kare kwayoyin halitta daga lalacewar DNA, suna kashe tasirin carcinogens, kuma suna da abubuwa masu yawa na hana kumburi da ke taimakawa jiki yakar kwayoyin cutar kansa yadda ya kamata.
Yana da amfani ga idanu
kore kayan lambualhakin kiyaye kyakkyawar hangen nesa mai kaifi lutein da zeaxanthin Ya ƙunshi carotenoids kamar
Wadannan carotenoids suna da tasiri mai kyau akan retina na ido. Daga cikin fiye da 20 carotenoids da ake samu a cikin jinin mutum, lutein da zeaxanthin ne kawai ake samun su a cikin ido.
Menene Ganyayyaki Ganye Da Duhun Kore?
Kale kabeji
Kale kabejiYana daya daga cikin kayan lambu masu gina jiki saboda yawancin bitamin, ma'adanai da antioxidants.
Misali, kofi daya (gram 67) na danyen kale yana bada kashi 684% na abin da ake bukata na yau da kullun na bitamin K, 206% na bitamin A da 134% na bitamin C.
Har ila yau, ya ƙunshi abubuwan da ake amfani da su na antioxidants irin su lutein, carotenoids da beta-carotene, waɗanda ke hana cututtuka da damuwa na oxidative ke haifar da su.
Don samun fa'ida daga cikin abubuwan gina jiki na Kale, ana ba da shawarar a sha danye domin dafa abinci na iya rage yanayin sinadirai.
Micro sprouts
micro sproutsganye ne marasa balagagge da aka samu daga kayan lambu da tsaba. Yawancin lokaci suna da tsayin 2,5-7,5 cm.
Tun daga shekarun 1980, ana amfani da su sau da yawa azaman ado ko ado, amma suna da ƙarin amfani.
Duk da ƙananan girmansu, suna cike da launi, dandano, da abubuwan gina jiki. A gaskiya ma, wani bincike ya gano cewa microsprouts sun ƙunshi abubuwa masu gina jiki har sau 40 fiye da takwarorinsu masu girma. Wasu daga cikin waɗannan abubuwan gina jiki sune bitamin C, E da K.
Kuna iya shuka ƙananan sprouts duk shekara a cikin gidan ku kuma kuyi amfani da su cikin sauƙi.
Broccoli
Broccoli Yana daga cikin dangin kabeji. Wannan kayan lambu yana da wadataccen abinci mai gina jiki, tare da kofi ɗaya (gram 91) na ɗanyen broccoli yana saduwa da 135% da 116% na buƙatun yau da kullun na bitamin C da K, bi da bi. Hakanan babban tushen fiber, alli, folate da phosphorus.
Daga cikin kayan lambu a cikin dangin kabeji, broccoli shine mafi arziki a cikin fili na sulforaphane, wanda zai iya inganta ƙwayoyin hanji da kuma rage haɗarin ciwon daji da cututtukan zuciya.
Menene ƙari, sulforaphane na iya ma rage alamun autism. Wani binciken da aka bazu a cikin matasa 26 tare da Autism ya lura da tasiri mai kyau akan alamun halayya bayan cin abinci na sulforaphane daga tsiro na broccoli.
baki kabeji
Black kabeji yana da tsari mai kama da kabeji.
Kale shine tushen calcium mai kyau kuma ya ƙunshi bitamin A, B9 (folate) da C. A lokaci guda kore kayan lambu Yana daya daga cikin mafi kyawun tushen bitamin K. Kofi daya (gram 190) na dafaffen kwalabe na samar da 1,045% na abin da ake bukata na yau da kullun na bitamin K.
bitamin KAn san shi da rawar da yake takawa a cikin coagulation jini. Yana kuma inganta lafiyar kashi.
Wani bincike a cikin mata 38 masu shekaru 63-72327 sun gano cewa wadanda suka sha bitamin K sun ragu a kasa da 109 mcg a kowace rana suna da haɗari sosai na karaya na kashin hip, yana nuna alaƙa tsakanin wannan bitamin da lafiyar kashi.
alayyafo
alayyafoShahararriyar kayan lambu ce mai ganye kuma ana iya amfani da ita a cikin jita-jita iri-iri kamar miya, miya da salati.
Kofi daya (gram 30) na danyen alayyahu yana da kyawun bayanin sinadirai, yana samar da kashi 181% na abin da ake buƙata na yau da kullun na bitamin K, 56% na bitamin A da 13% na manganese.
Har ila yau yana dauke da sinadarin folate, wanda ke taka muhimmiyar rawa wajen samar da jajayen kwayoyin halitta da kuma rigakafin lahani na bututun jijiyoyi. Wani binciken da aka yi na lahani na kashin baya na jijiyoyi ya gano cewa daya daga cikin abubuwan da za a iya yin rigakafin kamuwa da wannan yanayin shine karancin shan folate a lokacin farkon watanni uku na ciki.
Tare da shan bitamin prenatal, cin alayyafo hanya ce mai kyau don ƙara yawan shan folate yayin daukar ciki.
Kabeji
KabejiYa ƙunshi ganyaye masu kauri masu kauri waɗanda suka zo cikin launin kore, fari, da shuɗi.
Brussels sprouts tare da Kale da broccoli brassica na iyalinsa ne. Kayan lambu a cikin wannan dangin shuka sun ƙunshi glucosinolate, wanda ke ba su ɗanɗano mai ɗaci.
Nazarin dabbobi ya gano cewa abincin da ke dauke da wannan sinadari yana da kaddarorin kariya, musamman ga cutar sankarar huhu da ta hanji.
Wani fa'idar kabeji shi ne cewa yana iya yin taki, wanda ke ba da fa'idodin kiwon lafiya da yawa kamar inganta narkewa da tallafawa tsarin rigakafi. Har ma yana taimakawa wajen rasa nauyi.
Green Beets
gwozaBeetroot yana da sinadarai masu ban sha'awa, amma idan ana amfani da beetroot sosai wajen dafa abinci, galibi ana yin watsi da ganyen sa.
Alhali, ganyenta na da wadatar potassium, calcium, riboflavin, fiber da bitamin A da K. Kofi daya kawai (gram 144) na dafaffen ganyen gwoza yana dauke da kashi 220% na sinadarin bitamin A a kullum, yana samar da kashi 17% na potassium da fiber.
Har ila yau, yana dauke da sinadarin beta-carotene da lutein, wadanda ke hana cutar da ido kamar lalacewar tsoka da ido.
Za a iya ƙara koren beets a salads, miya kuma a ci a matsayin gefen tasa.
Ruwan ruwa
Ruwan ruwabrassicaceae Ita ce shukar ruwa ta iyali. An san shi don kayan warkarwa kuma an yi amfani dashi azaman magani tsawon ƙarni.
Nazarin ya gano tsantsa ruwan ruwa don zama da amfani ga niyya ga ƙwayoyin cuta masu cutar kansa da kuma rushe ƙwayar cutar kansa da mamayewa.
Roman Letas
Latas na Roman yana da nau'i mai laushi kuma sanannen latas ne, musamman a cikin salads Kaisar.
Yana da kyakkyawan tushen bitamin A da K, kuma kofi ɗaya (gram 47) na letas romaine yana ba da kashi 82 da 60% na bukatun yau da kullun na waɗannan bitamin.
chard
chardKayan lambu ne mai duhu kore mai kauri mai kauri, launin ja, fari, rawaya ko kore. Yawancin lokaci ana amfani da shi a cikin abinci na Bahar Rum, na gida ɗaya ne kamar beets da alayyafo.
Yana da ɗanɗanon ƙasa kuma yana da wadata a cikin ma'adanai da bitamin, kamar potassium, manganese, da bitamin A, C, da K.
Har ila yau, Chard ya ƙunshi flavonoid na musamman da ake kira syringic acid, wani fili wanda zai iya zama mai amfani don rage matakan sukari na jini.
A cikin ƙananan binciken guda biyu a cikin berayen masu ciwon sukari, gudanar da baki na sirinji acid na tsawon kwanaki 30 ya inganta matakan sukari na jini.
dutse
dutse brassicaceae daga danginsa kore kayan lambud.
Yana da ɗanɗanon barkono kuma yana da ƙananan ganye waɗanda za'a iya ƙarawa cikin sauƙi a cikin salads ko amfani da su azaman ado. Hakanan za'a iya amfani dashi ta hanyar kwaskwarima da magani.
wasu kore kayan lambu Ya ƙunshi abubuwa masu gina jiki kamar bitamin A, B9 da K.
Hakanan yana daya daga cikin mafi kyawun tushen nitrate, sinadari mai gina jiki wanda ke juyewa zuwa nitric oxide a cikin jiki.
Yayin da ake muhawara kan amfanin nitrate, wasu bincike sun gano cewa yana rage hawan jini ta hanyar kara kwararar jini da fadada hanyoyin jini.
Chicory
Chicory cichorium na iyalinsa ne. Ba a san shi sosai fiye da sauran ganyen ganye. Ana iya ci danye ko dafa shi.
Kofin rabi ɗaya kawai (gram 25) na ɗanyen ganyen chicory yana samar da kashi 72% na buƙatun yau da kullun don bitamin K, 11% na bitamin A da 9% na folate.
Har ila yau, tushen kaempferol, wani maganin antioxidant wanda ke rage kumburi kuma an tabbatar da shi don hana ci gaban kwayoyin cutar kansa a cikin nazarin gwajin-tube.
Turnip
Turip shine koren shukar turnip, wanda tushen kayan lambu ne mai kama da dankali. Wannan kore yana ba da ƙarin sinadirai fiye da turnip kanta, ciki har da calcium, manganese, folate, da bitamin A, C, da K.
Yana da ɗanɗano mai ƙarfi. Ganyen turnip wani kayan lambu ne na cruciferous wanda ke rage haɗarin yanayi kamar cututtukan zuciya, ciwon daji, kumburi da atherosclerosis.
Ganyen turnip ya ƙunshi abubuwa da yawa na antioxidants, waɗanda suka haɗa da gluconasturin, glycotropaeolin, quercetin, myricetin da beta-carotene - duk suna taka rawa wajen rage damuwa a cikin jiki.
