Cov txiaj ntsig thiab kev phom sij ntawm Watercress yog dab tsi?

Dej CawvNws yog cov nplooj ntsuab ntsuab nrog cov khoom noj muaj txiaj ntsig zoo thiab feem ntau saib tsis taus. Nws muaj cov nplooj me me thiab cov edible stems, me ntsis ntsim, iab tsw.

Dej CawvNws yog ib tug tswv cuab ntawm tsev neeg Brassicaceae, uas suav nrog zaub qhwv, zaub qhwv, Brussels sprouts thiab zaub qhwv. zoo Nws yog ib qho zaub cruciferous.

Ib zaug suav hais tias yog cov nroj tsuag, cov tshuaj ntsuab ntsuab no tau cog qoob loo thawj zaug hauv tebchaws Askiv thaum xyoo 1800s tab sis tam sim no tau loj hlob hauv waterbeds thoob ntiaj teb.

no "Dab tsi yog watercress", "dab tsi yog watercress zoo rau", "dab tsi yog cov txiaj ntsig ntawm watercress" teb rau koj cov lus nug…

Watercress Khoom noj muaj nqis

calories nyob rau hauv watercress Nws muaj tsawg tab sis muaj ntau yam khoom noj.

Nutrient density yog ntsuas seb muaj pes tsawg calories ib qho khoom noj muab. Vim dej khov Nws yog ib qho khoom noj muaj txiaj ntsig heev.

Ib lub tais (34 grams) cov ntsiab lus ntawm watercress yog raws li nram no: 

Calorie ntau ntau: 4

Carbs: 0.4 grams

Protein: ib gram

yog '0 g

Fiber: 0.2 grams

Vitamin A: 22% ntawm Reference Daily Intake (RDI)

Vitamin C: 24% ntawm RDI

Vitamin K: 106% ntawm RDI

Calcium: 4% ntawm RDI

Manganese: 4% ntawm RDI

34 gram dej khov ib tug fat-soluble vitamin tseem ceeb rau cov ntshav txhaws thiab cov pob txha noj qab haus huv vitamin K Nws muab ntau tshaj 100% ntawm qhov xav tau txhua hnub rau

Dej Cawv Nws kuj muaj me me ntawm cov vitamin E, thiamine, riboflavin, vitamin B6, folate, pantothenic acid, magnesium, phosphorus, potassium, sodium thiab tooj liab.

Dab tsi yog qhov txiaj ntsig ntawm Watercress?

Dej CawvNws yog nplua nuj nyob rau hauv isothiocyanates, uas tuaj yeem pab tiv thaiv kev mob qog noj ntshav thiab txhawb kev tiv thaiv kab mob. 

Cov nitrates nyob rau hauv zaub pab txhawb lub plawv noj qab haus huv thiab tuaj yeem txhim kho lub cev kev ua haujlwm. 

Lwm cov as-ham hauv cov zaub no tuaj yeem pab tiv thaiv kab mob osteoporosis thiab kho ntshav qab zib.

Cov ntsiab lus antioxidant siab txo qhov kev pheej hmoo ntawm cov kab mob ntev

Dej CawvNws yog packed nrog cov nroj tsuag tebchaw hu ua antioxidants uas tiv thaiv cell puas los ntawm dawb radicals, uas yog teeb meem molecules uas ua rau oxidative kev nyuaj siab.

Oxidative stress yog txuam nrog ntau yam kab mob ntev xws li ntshav qab zib, mob qog noj ntshav, thiab kab mob plawv.

Dej Cawv Noj cov zaub mov uas muaj antioxidant nplua nuj, xws li cov no, tuaj yeem pab tiv thaiv oxidative kev nyuaj siab, uas tuaj yeem txo qhov kev pheej hmoo ntawm kev tsim cov kab mob no.

Kev tshawb fawb ntawm cov tshuaj antioxidants pom nyob rau hauv 12 txawv cruciferous zaub, dej khov Nws pom ntau dua 40 flavonoids, cov tshuaj cog hauv nws.

Dej Cawv, outperformed tag nrho lwm yam zaub nyob rau hauv txoj kev tshawb no nyob rau hauv cov nqe lus ntawm tag nrho cov ntsiab lus phenol thiab muaj peev xwm mus neutralize dawb radicals.

Ntxiv mus, kev tshawb fawb dej khovNws tau txuas cov antioxidants hauv fenugreek kom txo qis kev pheej hmoo ntawm mob qog noj ntshav, ntshav qab zib, thiab kab mob plawv.

Muaj omega 3 fatty acids

Peb paub txog cov khoom noj uas muab omega 3, xws li salmon, tuna, thiab mackerel. Cov nplooj ntsuab ntsuab kuj muab cov rog lub plawv zoo.

Dej Cawv Thaum nws muaj ntau yam phytonutrients, vitamins thiab minerals, nws kuj muaj cov qib siab ntawm omega 3 polyunsaturated fatty acids (PUFAs), feem ntau nyob rau hauv daim ntawv ntawm alpha-linolenic acid (ALA).

Muaj cov khoom sib txuas uas tuaj yeem tiv thaiv qee hom mob qog noj ntshav

Dej Cawv Vim tias nws muaj phytochemicals siab, nws tuaj yeem txo qhov kev pheej hmoo ntawm kev tsim qee yam mob qog noj ntshav.

Dej Cawv thiab lwm cov zaub cruciferous muaj glucosinolates uas tau qhib rau cov khoom sib txuas hu ua isothiocyanates thaum txiav nrog rab riam lossis zom.

isothiocyanates sulforaphane thiab phenethyl isothiocyanate (PEITC).

Cov tebchaw no tiv thaiv kev mob qog noj ntshav los ntawm kev tiv thaiv cov hlwb noj qab haus huv los ntawm kev puas tsuaj, ua rau cov tshuaj carcinogenic tsis ua haujlwm, thiab thaiv kev loj hlob thiab kis ntawm cov qog.

Dej Cawv Nws tau hais tias cov isothiocyanates hauv nws tiv thaiv txoj hnyuv, mob ntsws, prostate thiab qog nqaij hlav ntawm daim tawv nqaij.

Tsis tas li ntawd, kev tshawb fawb dej khov Nws qhia tau hais tias isothiocyanates thiab sulforaphane hauv nws inhibit kev loj hlob ntawm cov qog nqaij hlav cancer mis.

Txhawb kev mob plawv

Dej CawvNws yog ib qho zaub uas muaj txiaj ntsig zoo rau lub plawv.

Nws yog cov zaub cruciferous, thiab noj cov zaub cruciferous yog qhov zoo rau lub plawv noj qab haus huv.

Kev tshuaj xyuas ntawm cov kev tshawb fawb hauv ntau dua 500.000 tus neeg pom tias cov zaub cruciferous txo qhov kev pheej hmoo ntawm kab mob plawv mus txog 16%.

Dej Cawv beta carotene, lutein thiab zeaxanthin Muaj cov tshuaj antioxidants xws li Cov qib qis ntawm cov carotenoids no cuam tshuam nrog kev mob plawv thiab ntshav siab.

Cov kev tshawb fawb tau pom tias cov carotenoids siab tsis tsuas yog tiv thaiv kev loj hlob ntawm cov kab mob plawv, tab sis kuj txo qis kev pheej hmoo ntawm plawv nres thiab mob stroke.

Dej Cawv Nws kuj tseem muaj cov khoom noj nitrates, uas ua rau kom cov hlab ntsha noj qab haus huv los ntawm kev txwv cov hlab ntsha thiab txo qhov tawv thiab tuab ntawm cov hlab ntsha.

Nitrates hauv kev noj zaub mov paub tias txo cov ntshav siab los ntawm kev nce nitric oxide hauv cov ntshav.

Txo cov cholesterol

Dej Cawvpab txo cov roj cholesterol, uas tuaj yeem txhawb kev mob plawv.

Hauv kev tshawb fawb 10-hnub hauv cov nas uas muaj cov roj cholesterol siab, watercress extract Kev kho mob nrog cov tshuaj no txo ​​qis tag nrho cov roj cholesterol los ntawm 34% thiab "phem" LDL cholesterol los ntawm 53%.

Mineral thiab vitamin K cov ntsiab lus tiv thaiv osteoporosis

Dej Cawv Nws muaj ntau cov zaub mov tseem ceeb rau cov pob txha noj qab haus huv, suav nrog calcium, magnesium, potassium thiab phosphorus.

Txawm hais tias cov txiaj ntsig ntawm calcium rau cov pob txha noj qab haus huv, magnesium, vitamin K thiab potassium paub zoo, nws kuj muaj lwm lub luag haujlwm tseem ceeb.

Noj zaub mov muaj txiaj ntsig zoo rau cov pob txha noj qab haus huv.

Tsis tas li ntawd, ib lub tais (34 grams) dej khovmuab ntau tshaj 100% ntawm cov kev xav tau niaj hnub rau vitamin K. Vitamin K yog ib feem ntawm osteocalcin, cov protein uas tsim cov pob txha noj qab haus huv thiab tswj cov pob txha hloov pauv.

Hauv ib txoj kev tshawb fawb, cov neeg uas tau txais ntau tshaj ntawm cov vitamin K yog 35% tsawg dua yuav muaj kev puas tsuaj ntawm lub duav dua li cov uas tau txais tsawg tshaj plaws.

Txhim khu kev tiv thaiv

Dej CawvIb lub tais ntawm cedar muaj 15 mg ntawm cov vitamin C (34 grams), uas ua tau raws li 20% ntawm cov kev xav tau niaj hnub rau cov poj niam thiab 17% rau cov txiv neej.

C vitamin Nws paub txog nws cov txiaj ntsig zoo ntawm kev tiv thaiv kab mob. Tsis muaj vitamin C tau cuam tshuam nrog kev ua haujlwm ntawm lub cev tsis muaj zog thiab ua rau muaj mob ntxiv.

Vitamin C ntxiv dag zog rau lub cev tiv thaiv kab mob los ntawm kev tsim cov kab mob sib kis-tua cov qe ntshav dawb.

Thaum cov kev tshawb fawb hauv cov pej xeem tsis pom tseeb tias vitamin C txo qhov kev pheej hmoo ntawm tus mob khaub thuas, lawv hais tias nws txo cov tsos mob ntawm 8%.

Dietary nitrates txhim kho kev ua kis las

Pob Tsuas Xyooj tsev neeg ntawm zaub muaj ntau cov khoom noj nitrates.

Nitrates, xws li beets, radishes, thiab watercress zaub ntsuabyog ib txwm tshwm sim tebchaw.

Lawv so cov hlab ntsha thiab nce cov nitric oxide hauv cov ntshav, uas cuam tshuam rau kev ua haujlwm ntawm lub cev.

Tsis tas li ntawd, kev noj zaub mov nitrate txo qis ntshav siab thiab txo qis cov pa oxygen xav tau thaum lub sijhawm ua haujlwm, uas ua rau muaj kev ua haujlwm siab ntev.

Ntau yam kev tshawb fawb txog kev noj zaub mov nitrates los ntawm beets thiab lwm yam zaub tau pom tias muaj kev ua tau zoo ntawm kev tawm dag zog hauv cov neeg ncaws pob.

Muaj cov carotenoids uas tuaj yeem tiv thaiv qhov muag

Dej CawvCov tshuaj antioxidants hauv tsev neeg carotenoid lutein thiab zeaxanthin Nws muaj.

Ntau cov kev tshawb fawb tau pom tias lutein thiab zeaxanthin yog qhov tseem ceeb rau kev noj qab haus huv ntawm qhov muag. Lawv tshwj xeeb tshaj yog tiv thaiv lub qhov muag tiv thaiv lub teeb xiav.

Lutein thiab zeaxanthin txo qhov kev pheej hmoo ntawm cov hnub nyoog ntsig txog macular degeneration thiab cataract txoj kev loj hlob.

Tsis tas li, dej khov Vitamin C kuj cuam tshuam nrog txo kev pheej hmoo ntawm kev tsim cataracts.

Puas yog Watercress ua rau koj qaug zog?

Txawm hais tias tsis tau kawm tshwj xeeb, dej khov Nws kuj tseem yuav muaj txiaj ntsig zoo rau kev tswj qhov hnyav.

Nws yog ib qho khoom noj muaj txiaj ntsig zoo - ib lub tais (34 grams) tsuas muaj plaub calories thiab muab cov as-ham tseem ceeb.

Yog tias koj tab tom sim poob lossis tswj qhov hnyav, dej khov Koj yuav tsum noj zaub mov tsis muaj calorie tsawg, xws li zaub 

Cov txiaj ntsig ntawm Watercress rau daim tawv nqaij

Dej Cawv Nws tuaj yeem pab txo qhov mob ntawm daim tawv nqaij. 

Dej CawvVitamin A nyob rau hauv nws pab txhawb kev noj qab haus huv ntawm daim tawv nqaij. Nws tiv thaiv cov cell ntawm daim tawv nqaij los ntawm kev puas tsuaj vim dawb radicals. Cov zaub mov tseem ua rau muaj kev tiv thaiv kab mob ntawm daim tawv nqaij.

Dej CawvCov isothiocyanates muaj nyob rau hauv nws kuj tuaj yeem tiv thaiv kab mob qog noj ntshav. Cov tebchaw no cuam tshuam nrog cov kabmob malignant thiab rov ua haujlwm ntawm tes.

 Yuav Ua Li Cas Noj Watercress

Vim nws rhiab heev dej khov Nws chops sai dua li lwm cov zaub ntsuab. Nws kuj ntxiv cov txuj lom tsw qab rau txhua lub tais uas nws ntxiv rau. Koj tuaj yeem siv cov zaub no zoo li no:

- Ntxiv rau zaub zaub xam lav.

- Ntxiv rau cov qhaub cij nrog cheese lossis lwm yam zaub ntsuab.

- Ntxiv rau omelet rau pluas tshais.

- Ntxiv rau smoothies.

Dab tsi yog qhov kev phom sij ntawm Watercress?

Dej Cawv Ntau cov zaub cruciferous, suav nrog iodine, tuaj yeem cuam tshuam nrog iodine metabolism. goitrogens Nws muaj cov tshuaj hu ua Iodine yog cov khoom noj tseem ceeb rau cov thyroid noj qab haus huv, thiab qhov cuam tshuam no tuaj yeem ua rau cov thyroid teeb meem.

Cov neeg uas muaj teeb meem thyroid dej khov (thiab lwm yam zaub cruciferous) noj yuav tsum ceev faj.

Dej Cawvmuaj cov poov tshuaj, txawm tias tsuas yog me me xwb. Cov poov tshuaj ntau dhau tuaj yeem ua rau mob raum tsis zoo. Cov teeb meem rau lub raum dej khov yuav tsum tsis txhob noj.

Koj puas nyiam noj watercress? Yuav ua li cas thiab qhov twg koj siv cov zaub mov noj qab haus huv no?