Green Leafy zaub thiab lawv cov txiaj ntsig yog dab tsi?

Cov nplooj ntsuab ntsuab yog ib feem tseem ceeb ntawm kev noj qab haus huv. Nws tau ntim nrog cov vitamins, minerals thiab fiber, tab sis tsawg calories.

Noj zaub ntsuabNws muab ntau yam txiaj ntsig xws li txo kev pheej hmoo ntawm cov kab mob xws li rog rog, kab mob plawv, ntshav siab.

Ntawm no yog cov noj qab nyob zoo cov npe thiab cov txiaj ntsig ntawm cov nplooj ntsuab ntsuab...

Cov txiaj ntsig ntawm Ntsuab thiab Tsaus Ntsuab Nplooj Zaub

Pab txhim kho lub hlwb ua haujlwm

Noj zaub ntsuabtuaj yeem pab txhim kho lub hlwb ua haujlwm thiab txo qis kev txawj ntse hauv cov neeg laus.

Tsawg kawg yog 1-2 servings ib hnub twg zaub ntsuab Cov neeg uas noj tau pom tias muaj peev xwm ntawm lub hlwb ntawm ib tug neeg 11 xyoo yau dua cov uas tsis tau noj.

zaub ntsuabCov khoom noj muaj nyob hauv lub hlwb thiab tswj lub hlwb ua haujlwm. yog raws li nram no;

Chlorophyll

Qhov no yog tag nrho cov zaub ntsuab ntsuab tsausNws yog ib qho ntawm cov khoom noj uas pom muaj nyob hauv Cov qauv molecular ntawm chlorophyll zoo ib yam li cov hemoglobin hauv tib neeg cov ntshav, yog li nws ua rau cov qe ntshav liab nce ntxiv, uas pab thauj cov pa oxygen sai dua thiab zoo dua rau tag nrho lub cev.

Vitamin K

Cov kws tshawb fawb tsis ntev los no tau tshawb pom ntau qhov txiaj ntsig ntawm vitamin K thiab nws tau pom los txhawb kev noj qab haus huv lub hlwb. Ntxiv nrog rau kev ua kom lub hlwb nce ntxiv, nws kuj tseem txhim kho tus cwj pwm psychomotor, reflexes thiab kev paub dav dav.

Folate

Thaum folate yog oxidized, nws hloov mus rau folic acid raws li nws yog B complex. Folic acid yog qhov tseem ceeb heev rau kev tswj hwm lub cev cov qib hemoglobin thiab tseem kev nyuaj siab thiab pab txo kev ntxhov siab.

calcium

Calcium yog ib feem tseem ceeb ntawm cov pob txha tsim thiab tseem yog qhov tseem ceeb rau lub hlwb noj qab haus huv. Nws activates neurons tso tawm transmitters los ntawm lub hlwb thiab kuj txhim kho kev nco. Calcium deficiency tuaj yeem ua rau cov pob txha tsis muaj zog thiab osteoporosis, nrog rau kev paub txog kev txawj ntse.

Lif

Tib neeg tsuas yog koom nrog fiber ntau nrog kev noj qab haus huv, tab sis koj puas paub tias kev noj fiber ntau tseem cuam tshuam rau qhov chaw ntawm lub hlwb? Lub hypothalamus yog ib feem ntawm lub hlwb uas qhia txog kev tshaib kev nqhis thiab nqhis dej thiab ua kom cov qib fiber ntau tswj tau txhua lub sijhawm.

Pab tsim cov pob txha muaj zog

Ib khob mis nyuj muaj 280 mg ntawm calcium. zaub ntsuabKoj puas paub tias nws muaj 336 mg ntawm calcium?

nplooj ntsuab Calcium absorption los ntawm cov zaub yog siab dua piv rau calcium nqus los ntawm mis nyuj.

Qhov no yog cov ntaub ntawv tseem ceeb heev uas ntau tus neeg tseem tsis tau paub txog. Cov khoom noj mis nyuj yog los ntawm cov tsiaj txhu, uas muaj peev xwm tsim cov kua qaub hauv lub cev. Yog li ntawd, es tsis txhob nqus tag nrho los ntawm cov pob txha, ib qho nyiaj calcium yog tawm los ntawm ob lub raum.

Txawm li cas los, zaub ntsuab Nws tuaj yeem ua rau cov ntshav ntau alkaline, uas tom qab ntawd txhim kho cov txheej txheem calcium nqus ntawm cov pob txha.

Pab kom xeeb tub

zaub ntsuabNws yog ib qho chaw nplua nuj ntawm folate, uas tuaj yeem pab tiv thaiv ovulation thiab kev yug me nyuam.

Hlau kuj yog ib qho tseem ceeb rau cov poj niam npaj kom muaj menyuam thiab zaub ntsuab Nws ua lub luag haujlwm tseem ceeb hauv kev nce qib hlau hauv lub cev, uas ua rau cov qe ntshav liab nce ntxiv uas pab muab qhov chaw tsim nyog rau lub qe tsim.

Tsis tas li ntawd, cov nplooj ntsuab ntsuab muab cov alkaline sib npaug rau lub cev, pab cov phev kom ncav cuag lub qe ua tiav.

Muab cov tawv nqaij saib hluas

Khoom noj khoom haus muaj txiaj ntsig zoo rau ntawm daim tawv nqaij noj qab haus huv thiab kev zoo nkauj.

Lub cev loj tshaj plaws hauv lub cev, daim tawv nqaij, xav tau ntau cov vitamins thiab minerals kom nws saib zoo, tshwj xeeb tshaj yog thaum peb muaj hnub nyoog. Cov zaub mov no zaub ntsuab ntsib ntau dhau lawm. 

Pab tiv thaiv mob qog noj ntshav

nplooj ntsuab ntsuabNws muaj ntau yam khoom noj uas tuaj yeem ua rau mob qog noj ntshav thiab tseem pab kov yeej cov tsos mob qog noj ntshav.

Ib qho ntawm cov nroj tsuag tseem ceeb tshaj plaws uas pab tua mob qog noj ntshav yog carotenoids (beta-carotene, lutein, zeaxanthin).

Cov glucosinolates, uas yog lub luag haujlwm rau lub iab saj ntawm cov zaub no, pab tsim cov tshuaj lom neeg lom neeg hauv lub cev xws li indoles, nitriles, thiocyanates thiab isothiocyanates, uas paub tias muaj kev tiv thaiv kab mob cancer.

Cov tebchaw no tseem pab tiv thaiv cov hlwb los ntawm DNA puas, cuam tshuam cov teebmeem ntawm carcinogens, thiab muaj ntau yam tshuaj tiv thaiv kab mob uas pab lub cev tiv thaiv kab mob qog noj ntshav zoo.

Nws muaj txiaj ntsig rau qhov muag

zaub ntsuablub luag haujlwm rau kev tswj xyuas qhov pom zoo thiab ntse lutein thiab zeaxanthin Muaj carotenoids xws li

Cov carotenoids no muaj txiaj ntsig zoo rau lub retina ntawm lub qhov muag. Ntawm ntau tshaj 20 carotenoids pom nyob rau hauv tib neeg cov hlab ntsha, tsuas yog lutein thiab zeaxanthin pom nyob rau hauv lub qhov muag.

Cov zaub ntsuab ntsuab thiab tsaus ntsuab yog dab tsi?

zaub qhwv

zaub qhwvNws yog ib qho ntawm cov zaub mov zoo tshaj plaws vim nws muaj ntau cov vitamins, minerals thiab antioxidants.

Piv txwv li, ib khob (67 grams) ntawm cov nqaij nyug nyoos muab 684% ntawm qhov xav tau txhua hnub rau vitamin K, 206% rau vitamin A thiab 134% rau vitamin C.

Nws kuj muaj cov antioxidants xws li lutein, carotenoids thiab beta-carotene, uas tiv thaiv kab mob los ntawm oxidative kev nyuaj siab.

Txhawm rau kom tau txais txiaj ntsig zoo tshaj plaws ntawm kale cov ntsiab lus, nws raug nquahu kom noj nyoos vim tias ua noj ua haus tuaj yeem txo nws cov as-ham.

Micro Sprouts

micro sproutsyog cov zaub ntsuab uas tsis paub qab hau tau los ntawm cov zaub thiab cov noob cog. Lawv feem ntau yog 2,5-7,5 cm nyob rau hauv ntev.

Txij li thaum xyoo 1980s, lawv feem ntau tau siv los ua garnish lossis kho kom zoo nkauj, tab sis lawv siv ntau dua.

Txawm tias lawv me me, lawv tau ntim nrog cov xim, tsw, thiab cov as-ham. Qhov tseeb, ib txoj kev tshawb nrhiav pom tias microsprouts muaj txog li 40 npaug ntawm cov as-ham ntau dua li lawv cov neeg paub tab. Qee cov khoom noj no yog cov vitamins C, E thiab K.

Koj tuaj yeem loj hlob micro-sprouts txhua xyoo puag ncig hauv koj lub tsev thiab siv tau yooj yim.

zaub cob pob

zaub cob pob Nws yog ib feem ntawm tsev neeg cabbage. Cov zaub no yog nplua nuj nyob rau hauv cov as-ham, nrog rau ib khob (91 grams) ntawm raw broccoli ntsib 135% thiab 116% ntawm txhua hnub xav tau rau cov vitamins C thiab K, raws li. Nws tseem yog ib qho chaw zoo ntawm fiber ntau, calcium, folate thiab phosphorus.

Ntawm cov zaub hauv tsev neeg zaub qhwv, broccoli yog cov nplua nuj tshaj plaws hauv cov nroj tsuag sulforaphane, uas tuaj yeem txhim kho cov kab mob hauv plab hnyuv thiab txo qhov kev pheej hmoo ntawm mob qog noj ntshav thiab mob plawv.

Dab tsi ntxiv, sulforaphane tuaj yeem txo cov tsos mob autism. Ib txoj kev tshawb fawb randomized hauv 26 cov tub ntxhais hluas uas muaj kev puas siab puas ntsws tau pom muaj txiaj ntsig zoo ntawm cov tsos mob ntawm tus cwj pwm tom qab noj cov tshuaj sulforaphane los ntawm broccoli sprouts.

zaub qhwv dub

Dub cabbage muaj ib tug qauv zoo li cabbage.

Kale yog qhov zoo ntawm calcium thiab muaj cov vitamins A, B9 (folate) thiab C. Tib lub sijhawm zaub ntsuab Nws yog ib qho ntawm qhov zoo tshaj plaws ntawm cov vitamin K. Ib khob (190 grams) ntawm cov zaub ntsuab siav muab 1,045% ntawm qhov xav tau txhua hnub rau vitamin K.

vitamin KNws paub txog nws lub luag haujlwm hauv cov ntshav coagulation. Nws kuj txhim kho pob txha noj qab haus huv.

Ib txoj kev tshawb fawb hauv 38 cov poj niam hnub nyoog 63-72327 xyoo pom tias cov neeg uas noj cov vitamin K poob qis dua 109 mcg ib hnub twg muaj kev pheej hmoo ntawm pob txha pob txha, qhia txog kev sib txuas ntawm cov vitamin K thiab cov pob txha noj qab haus huv.

Zaub ntsuab

Zaub ntsuabNws yog cov nplooj ntsuab ntsuab uas nrov thiab tuaj yeem siv ntau yam tais diav xws li kua zaub, kua ntses thiab zaub xam lav.

Ib khob (30 grams) ntawm cov nqaij nyoos nyoos muaj cov khoom noj muaj txiaj ntsig zoo, muab 181% ntawm DV txhua hnub rau vitamin K, 56% rau vitamin A thiab 13% manganese.

Nws kuj muaj folate, uas ua lub luag haujlwm tseem ceeb hauv kev tsim cov qe ntshav liab thiab tiv thaiv cov hlab ntsha neural. Kev tshawb fawb ntawm neural tube defect spina bifida pom tias ib qho ntawm cov kev pheej hmoo tiv thaiv tshaj plaws rau tus mob no yog kev noj cov folate tsawg thaum thawj peb lub hlis twg ntawm cev xeeb tub.

Nrog rau kev noj cov vitamin prenatal, noj spinach yog ib txoj hauv kev zoo los ua kom koj cov folate kom tsawg thaum cev xeeb tub.

Pob Tsuas

Pob TsuasNws muaj pawg tuab ntawm nplooj uas tuaj ntsuab, dawb, thiab ntshav xim.

Brussels sprouts nrog kale thiab broccoli brassica belongs rau nws tsev neeg. Cov zaub hauv tsev neeg cov nroj tsuag no muaj glucosinolate, uas ua rau lawv saj iab.

Cov kev tshawb fawb tsiaj tau pom tias cov khoom noj uas muaj cov tshuaj no muaj kev tiv thaiv, tshwj xeeb tshaj yog tiv thaiv lub ntsws thiab mob qog noj ntshav.

Lwm qhov txiaj ntsig ntawm cabbage yog tias nws muaj peev xwm ferment, uas muab ntau yam txiaj ntsig kev noj qab haus huv xws li kev txhim kho kev zom zaub mov thiab txhawb kev tiv thaiv kab mob. Nws txawm pab kom poob phaus.

Ntsuab Beets

beetBeetroot muaj cov khoom noj muaj txiaj ntsig zoo, tab sis thaum beetroot tau siv dav hauv kev ua noj, nws cov nplooj feem ntau tsis saib xyuas.

Txawm li cas los xij, nws cov nplooj yog nplua nuj nyob rau hauv potassium, calcium, riboflavin, fiber thiab vitamins A thiab K. Tsuas yog ib khob (144 grams) ntawm cov nplooj nplooj siav muaj 220% ntawm koj noj txhua hnub ntawm cov vitamin A, muab 17% ntawm cov poov tshuaj thiab fiber ntau.

Nws kuj muaj cov tshuaj antioxidants beta-carotene thiab lutein, uas tiv thaiv qhov muag tsis pom kev xws li cov leeg nqaij degeneration thiab cataracts.

Ntsuab beets tuaj yeem muab ntxiv rau zaub nyoos, kua zaub thiab noj ua zaub mov.

Dej Cawv

Dej Cawv Pob Tsuas Xyooj Nws yog cov nroj tsuag dej ntawm tsev neeg. Nws yog lub npe hu rau nws cov khoom kho thiab tau siv los ua tshuaj rau ntau pua xyoo.

Cov kev tshawb fawb pom tau tias watercress extract yuav muaj txiaj ntsig zoo rau kev tsom mus rau cov kab mob qog noj ntshav thiab cuam tshuam cov qog nqaij hlav qog noj ntshav thiab kev ntxeem tau.

Roman Lettuce

Roman lettuce muaj ib tug crunchy kev ntxhib los mos thiab yog ib tug nrov lettuce, tshwj xeeb tshaj yog nyob rau hauv Caesar zaub xam lav.

Nws yog qhov zoo ntawm cov vitamins A thiab K, thiab ib khob (47 grams) ntawm romaine lettuce muab 82% thiab 60% ntawm cov vitamins txhua hnub xav tau.

chard

chardNws yog cov zaub ntsuab ntsuab tsaus nrog lub qia tuab, xim liab, dawb, daj lossis ntsuab. Feem ntau siv nyob rau hauv Mediterranean cuisine, nws belongs rau tib tsev neeg li beets thiab spinach.

Nws muaj lub ntiaj teb tsw thiab nplua nuj nyob hauv cov zaub mov thiab cov vitamins, xws li potassium, manganese, thiab vitamins A, C, thiab K.

Chard kuj muaj ib qho tshwj xeeb flavonoid hu ua syringic acid, ib qho chaw uas yuav pab tau kom txo qis cov ntshav qab zib.

Hauv ob qhov kev tshawb fawb me me hauv cov nas uas muaj ntshav qab zib, kev tswj hwm qhov ncauj ntawm syringic acid rau 30 hnub txhim kho cov ntshav qab zib.

Pob Zeb

Pob Zeb Pob Tsuas Xyooj los ntawm nws tsev neeg zaub ntsuabd.

Nws muaj me ntsis peppery tsw thiab muaj nplooj me me uas tuaj yeem yooj yim ntxiv rau cov zaub nyoos lossis siv los ua garnish. Nws kuj tseem siv tau rau cosmetically thiab medicinally.

lwm yam zaub ntsuab Nws tau ntim nrog cov as-ham zoo li cov vitamins A, B9 thiab K.

Nws kuj yog ib qho ntawm qhov zoo tshaj plaws ntawm nitrate, cov khoom noj uas hloov mus rau nitric oxide hauv lub cev.

Txawm hais tias cov txiaj ntsig ntawm nitrate tau sib cav, qee qhov kev tshawb fawb tau pom tias nws txo cov ntshav siab los ntawm kev ua kom cov ntshav ntws thiab nthuav cov hlab ntsha.

Khuv Xim

Khuv Xim cichorium belongs rau nws tsev neeg. Nws tsis paub zoo dua li lwm cov nplooj ntsuab. Nws tuaj yeem noj nyoos lossis siav.

Tsuas yog ib nrab khob (25 grams) ntawm cov nplooj chicory nyoos muab 72% ntawm qhov xav tau txhua hnub rau vitamin K, 11% rau vitamin A thiab 9% folate.

Nws tseem yog ib qhov chaw ntawm kaempferol, ib qho antioxidant uas txo qhov mob thiab tau raug pov thawj los inhibit qhov kev loj hlob ntawm cov qog nqaij hlav cancer hauv kev tshawb fawb-tube.

Ntshav

Turnip yog ntsuab ntawm turnip nroj tsuag, uas yog cov hauv paus zaub zoo ib yam li qos yaj ywm. Cov zaub ntsuab no muab cov zaub mov ntau dua li cov zaub ntsuab, suav nrog calcium, manganese, folate, thiab vitamins A, C, thiab K.

Nws muaj ib tug muaj zog tsw. Turnip zaub ntsuab yog cov zaub cruciferous uas txo cov kev pheej hmoo ntawm cov mob xws li mob plawv, mob qog noj ntshav, o thiab atherosclerosis.

Turnip zaub ntsuab muaj ntau yam antioxidants, suav nrog gluconasturin, glycotropaeolin, quercetin, myricetin thiab beta-carotene - tag nrho cov no ua lub luag haujlwm hauv kev txo cov kev ntxhov siab hauv lub cev.