Cov txiaj ntsig, kev puas tsuaj thiab khoom noj muaj txiaj ntsig ntawm Brussels Sprouts

Brussels sprouts yog cov zaub uas muaj nyob rau tsev neeg Brassicaceae. zaub paj ve zaub qhwv nrog kwv tij. Brussels sprouts, ib qho ntawm cov zaub cruciferous, zoo ib yam li mini cabbage. Cov txiaj ntsig ntawm Brussels sprouts suav nrog txo cov roj cholesterol, ntsuas cov tshuaj hormones, txhim kho kev zom zaub mov, tiv thaiv lub plawv, txhawb kev tiv thaiv thiab ua kom lub cev tiv thaiv. Muaj cov khoom noj muaj txiaj ntsig zoo muab cov txiaj ntsig ntawm Brussels sprouts.

Brussels Sprouts yog dab tsi?

Brussels sprouts (Brassica oleracea) yog nyob rau hauv cruciferous tsev neeg ntawm zaub. Nws muaj cov khoom uas tuaj yeem tiv thaiv qog noj ntshav. Zoo li nws cov txheeb ze broccoli, cauliflower, thiab zaub qhwv, cov zaub no kuj muaj cov kab mob tua kab mob antioxidants thiab lwm yam khoom noj.

Brussels Sprouts Nutritional Value

Brussels sprouts muaj calorie ntau ntau. Nws yog nplua nuj nyob rau hauv fiber, vitamins thiab minerals. Tus nqi noj haus ntawm 78 grams ntawm siav Brussels sprouts yog raws li nram no: 

• Calorie ntau ntau: 28
• Protein: ib gram
• Carbs: 6 grams
• Fiber: 2 grams
• Vitamin K: 137% ntawm RDI
• Vitamin C: 81% ntawm RDI
• Vitamin A: 12% ntawm RDI
• Folate: 12% ntawm RDI
• Manganese: 9% ntawm RDI 

Brussels sprouts yog qhov tseem ceeb rau cov ntshav txhaws thiab pob txha noj qab haus huv. vitamin Ki yog nplua nuj nyob rau hauv Pab txhawb kev nqus hlau, ua lub luag haujlwm hauv kev kho cov ntaub so ntswg thiab kev tiv thaiv kab mob C vitamin kuj tseem muaj nyob rau hauv siab feem. Nws txhawb txoj hnyuv noj qab haus huv nrog nws cov ntsiab lus fiber ntau.

Ntxiv rau cov khoom noj saum toj no, ib qho me me Vitamin B6Muaj cov poov tshuaj, hlau, thiamine, magnesium thiab phosphorus.

Brussels Sprouts Cov txiaj ntsig

• Antioxidant cov ntsiab lus

Cov ntsiab lus antioxidant zoo ntawm Brussels sprouts yog ib qho ntawm thawj yam uas sawv tawm. Antioxidants yog cov tebchaw uas txo cov kev ntxhov siab oxidative hauv peb cov hlwb thiab txo qhov kev pheej hmoo ntawm tus kab mob.

Brussels sprouts yog siab nyob rau hauv kaempferol, ib tug zoo antioxidant. Kaempferol inhibits qog nqaij hlav qog noj ntshav, txo qhov mob thiab txhim kho lub plawv.

• Cov ntsiab lus fiber ntau

78 grams siav Brussels sprouts ua tau raws li 8% ntawm cov fiber ntau txhua hnub. LifNws yog ib feem tseem ceeb ntawm kev noj qab haus huv thiab muaj ntau yam txiaj ntsig. Nws softens cov quav thiab relieves cem quav. Nws txhim kho kev zom zaub mov los ntawm kev pab pub cov kab mob muaj txiaj ntsig hauv peb lub plab. Kev noj fiber ntau txo qhov kev pheej hmoo ntawm kab mob plawv. Pab tswj cov ntshav qab zib.

• Ntau cov vitamin K

Brussels sprouts yog qhov zoo ntawm vitamin K. 78 grams ntawm Brussels sprouts siav muab 137% ntawm cov vitamin K txhua hnub. Vitamin K ua lub luag haujlwm tseem ceeb hauv lub cev. Nws yog tsim nyog rau cov ntshav coagulation. Vitamin K kuj tseem ceeb rau cov pob txha noj qab haus huv. Nws muab kev tiv thaiv osteoporosis. Ua kom cov pob txha muaj zog.

• Omega 3 fatty acids cov ntsiab lus

Rau cov neeg uas tsis noj ntses lossis nqaij nruab deg, txaus omega 3 fatty acid Nws yog ib qho nyuaj rau noj. Cov zaub mov cog muaj alpha-linolenic acid (ALA), ib hom omega 3 fatty acid uas siv tsawg hauv peb lub cev dua li cov roj omega 3 nkaus xwb hauv cov ntses thiab nqaij nruab deg. Qhov no yog vim lub cev tsuas tuaj yeem hloov ALA mus rau ntau hom omega 3 fatty acids nyob rau hauv tsawg.

Brussels sprouts yog ib qho ntawm cov nroj tsuag zoo tshaj plaws ntawm omega 3 fatty acids. Omega 3 fats txo cov ntshav triglycerides, qeeb kev txawj ntse retardation, txo cov insulin tsis kam thiab o. 

• Cov ntsiab lus ntawm vitamin C

Brussels sprouts, 78 grams, muab 81% ntawm txhua hnub xav tau vitamin C. Vitamin C yog qhov tseem ceeb rau kev loj hlob thiab kho cov ntaub so ntswg hauv lub cev. Nws tseem yog ib qho antioxidant, collagen Nws muaj nyob rau hauv kev tsim cov proteins xws li thiab ntxiv dag zog rau kev tiv thaiv.

• cov ntsiab lus potassium

Brussels sprouts muaj cov poov tshuaj ntau. poov tshuajNws yog ib qho electrolyte tsim nyog rau kev tswj cov hlab ntsha, cov leeg nqaij, pob txha ntom ntom, thiab cov hlab ntsha thiab cov leeg nqaij. Nws pab tswj cov txheej txheem membrane ntawm cov hlwb thiab xa cov hlab ntsha impulses.

• Tiv thaiv mob qog noj ntshav

Qib siab antioxidant ntawm Brussels sprouts tiv thaiv qee yam mob qog noj ntshav. Cov antioxidants hauv Brussels sprouts neutralize dawb radicals. Cov no yog cov tebchaw tsim los ntawm oxidative kev nyuaj siab uas ua rau cov kab mob xws li mob qog noj ntshav. 

• Balances ntshav qab zib

Ib qho txiaj ntsig ntawm Brussels sprouts yog tias nws pab ua kom cov ntshav qab zib kom ruaj khov. Cruciferous zaub xws li Brussels sprouts txo qhov kev pheej hmoo ntawm kev mob ntshav qab zib. Qhov no yog vim cov zaub cruciferous muaj fiber ntau thiab tswj cov ntshav qab zib. Fiber txav maj mam thoob plaws hauv lub cev thiab ua rau lub cev nqus cov piam thaj mus rau hauv cov ntshav. 

• Txo qhov mob

Kev mob yog ib qho kev tiv thaiv kab mob. Yog hais tias mob ntev yog mob qog noj ntshav, mob ntshav qab zib thiab ua rau cov kab mob xws li mob plawv. Cruciferous zaub xws li Brussels sprouts muaj cov tshuaj tiv thaiv kab mob. Brussels sprouts Ua kom muaj cov antioxidants siab, nws kuj tseem pab cuam tshuam cov dawb radicals uas tuaj yeem ua rau mob.

• txhim kho digestion

Cov glucosinolates nyob rau hauv Brussels sprouts tiv thaiv lub ilv hauv ob sab phlu ntawm lub plab thiab lub plab. plab hnyuv syndrome thiab txo qhov kev pheej hmoo ntawm lwm yam kab mob digestive. 

Cov sulforaphane pom nyob rau hauv Brussels sprouts pab tshem tawm toxins los ntawm lub cev. Nws txhim kho kev zom zaub mov los ntawm kev tiv thaiv kev loj hlob ntawm cov kab mob hauv plab hnyuv microflora.

• Muaj txiaj ntsig zoo rau qhov muag thiab tawv nqaij noj qab haus huv

Brussels sprouts muaj vitamin C thiab vitamin A. Vitamin C tiv thaiv UV lub teeb puas tuaj yeem ua rau mob qog noj ntshav lossis tawv nqaij laus. Vitamin A tiv thaiv kev puas tsuaj rau daim tawv nqaij thiab qhov muag.

Ob leeg cov vitamins ib txwm ua kom qeeb kev laus, txhim kho qhov muag kev noj qab haus huv, ntxiv dag zog rau daim tawv nqaij tiv thaiv, thiab txhawb kev loj hlob ntawm cov hlwb tshiab.

Noj txiv hmab txiv ntoo thiab zaub uas muaj antioxidants, muaj hnub nyoog macular degeneration txo qhov kev pheej hmoo. Brussels sprouts muaj cov antioxidant zeaxanthin. Zeaxanthin lim cov kab hluav taws xob tsis zoo uas nkag mus rau hauv lub cornea.

Brussels sprouts sulforaphane Nws cov ntsiab lus kuj txo qhov kev puas tsuaj ntawm oxidative kev nyuaj siab rau lub qhov muag. Nws tiv thaiv qhov muag tsis pom kev, cataracts thiab lwm yam teeb meem. Nws tiv thaiv daim tawv nqaij, tiv thaiv mob qog noj ntshav thiab o.

• Muaj txiaj ntsig zoo rau lub hlwb

Brussels sprouts 'vitamin C thiab vitamin A antioxidants pab tiv thaiv oxidative kev nyuaj siab thiab o uas puas hlwb hlwb.

Puas yog Brussels sprouts slimming?

Zoo li lwm yam zaub thiab txiv hmab txiv ntoo, Brussels sprouts muaj calories tsawg thiab muaj fiber ntau. Nrog rau qhov no, nws ua rau koj xav tias puv sijhawm ntev dua thiab pab txo qis calories. Yog li ntawd, nws yog ib qho khoom noj uas pab kom poob phaus.

Yuav khaws Brussels sprouts li cas?

• Siv cov zaub hauv 3 mus rau 7 hnub ntawm kev yuav khoom kom tsis txhob lwj ntawm cov as-ham. 
• Yog tias koj khaws nws tsis ua noj, nws yuav nyob twj ywm hauv lub tub yees ntev dua. 
• Khaws cov ntaub qhwv rau hauv cov ntaub so ntswg los yog hauv lub hnab yas ncua nws lub neej txee.

Yuav Ua Li Cas Noj Brussels Sprouts

Koj tuaj yeem haus cov zaub no ntau yam.

• Nws tuaj yeem muab ntxiv rau cov tais diav thiab cov khoom noj.
• Koj tuaj yeem boil, kib thiab ci los npaj zaub mov qab.
• Koj tuaj yeem txiav tawm qhov xaus, sib tov nrog kua txob thiab ntsev hauv cov roj txiv roj thiab kib hauv qhov cub kom txog thaum lawv crispy.
• Koj tuaj yeem ntxiv nws rau pasta.

Kev puas tsuaj ntawm Brussels Sprouts

• Nws tau xav tias cov zaub cruciferous xws li Brussels sprouts tuaj yeem cuam tshuam tsis zoo rau cov thyroid ua haujlwm.
• Cruciferous zaub yog ib qhov chaw ntawm glucosinolate. Qee cov glucosinolates tau hloov mus rau hom kab mob goitrogenic uas tuaj yeem cuam tshuam rau cov thyroid ua haujlwm. Vim li no, cov neeg uas muaj teeb meem thyroid yuav tsum tau noj me me.
• Noj nyoos Brussels sprouts ua rau muaj roj.
• Overeating Brussels sprouts tuaj yeem ua rau tsam plab.

Cov ntaub ntawv: 1