Brussels pulitere bụ akwukwo nri nke ezinụlọ Brassicaceae.kọlịflawa vekabeji Ya na nwanne nna ya. Brussels pulite, otu n'ime cruciferous inine, yiri obere cabbages. Uru nke Brussels pulitere gụnyere iwetulata cholesterol, imezi ọkwa homonụ, meziwanye mgbaze, ichebe obi, na-ewusi ihe mgbochi ike na ịba ụba nguzogide ahụ. Inwe ọgaranya nutritional uru na-enye uru nke Brussels pulite.
Kedu ihe bụ Brussels Sprouts?
Brussels pulitere (Brassica oleracea) bụ nke ezinụlọ inine cruciferous. O nwere ihe ndị nwere ike ịlụso ọrịa cancer ọgụ. Dị ka broccoli ndị ikwu ya, kọlịflawa na kabeeji, akwụkwọ nri a nwere antioxidants na-alụso ọrịa ọgụ na nri ndị ọzọ.
Uru nri nke Brussels pulitere
Brussels pulitere nwere obere kalori. Ọ bara ụba na fiber, vitamin na mineral. Uru nri nke gram 78 nke Brussels pulitere bụ nke a:
Calories: 28
Protein: gram 2
Carbohydrates: 6 grams
Fiber: 2 grams
Vitamin K: 137% nke RDI
Vitamin C: 81% nke RDI
Vitamin A: 12% nke RDI
Folate: 12% nke RDI
Manganese: 9% nke RDI
Brussels pulitere dị mkpa maka mkpụkọ ọbara na ahụike ọkpụkpụ.vitamin Ki Ọ bara ụba na . Na-enyere aka ịbawanye nnabata ígwè ma na-ekere òkè n'ịrụzi anụ ahụ na ọrụ mgbochivitamin C A na-ahụkwa ya na nnukwu ego. Ọ na-akwado ahụ ike eriri afọ na eriri ọdịnaya ya.
Na mgbakwunye na nri ndị dị n'elu, obere egoVitamin B6O nwere potassium, iron, thiamine, magnesium na phosphorus.
Uru nke Brussels Sprouts
Antioxidant ọdịnaya
Ọdịnaya antioxidant dị egwu nke Brussels pulitere bụ otu n'ime ihe mbụ pụtara ìhè. Antioxidants bụ ogige ndị na-ebelata nrụgide oxidative na sel anyị ma belata ihe ize ndụ nke ọrịa na-adịghị ala ala.
Brussels pulitere dị elu na kaempferol, nke bara uru antioxidant. Kaempferol na-egbochi uto mkpụrụ ndụ kansa, na-ebelata mbufụt ma na-eme ka ahụike obi dịkwuo mma.
Ọdịnaya fiber dị elu
78 grams nke Brussels esiri esi na-ezute 8% nke mkpa eriri ụbọchị gị. eririỌ bụ akụkụ dị mkpa nke ahụike ma nwee ọtụtụ uru. Ọ na-ebelata afọ ntachi site na ime ka stool dị nro. Ọ na-eme ka mgbari nri dị mma site n'inye aka na-eri nri nje bacteria bara uru na eriri afọ anyị. Ịba ụba oriri fiber na-ebelata ohere nke ọrịa obi. Ọ na-enyere aka ịchịkwa shuga ọbara.
Brussels pulitere bụ ezigbo isi iyi nke vitamin K. 78 grams nke Brussels pulitere na-enye 137% nke vitamin K chọrọ kwa ụbọchị. Vitamin K na-arụ ọrụ dị mkpa na ahụ. Ọ dị mkpa maka ịmịkọta ọbara. Vitamin K dịkwa mkpa maka ahụike ọkpụkpụ. Na-enye nchebe pụọ na osteoporosis. Na-abawanye nguzogide ọkpụkpụ.
Omega 3 fatty acids dị n'ime ya
Maka ndị na-adịghị eri azụ ma ọ bụ ihe oriri mmiri, ego zuru okeomega 3 fatty acid O siri ike iri nri. Nri ihe ọkụkụ nwere alfa-linolenic acid (ALA), ụdị omega 3 fatty acid nke a na-ejighị n'ọrụ n'ahụ anyị karịa abụba omega 3 dị na azụ na nri mmiri. Nke a bụ n'ihi na ahụ nwere ike ịtụgharị ntakịrị ALA ka ọ bụrụ ụdị omega 3 fatty acids na-arụsi ọrụ ike.
Brussels pulitere bụ otu n'ime ihe ọkụkụ kachasị mma nke omega 3 fatty acids. Abụba Omega 3 na-ebelata triglycerides ọbara, na-ebelata ọgụgụ isi nwayọ, na-ebelata nguzogide insulin na mbufụt.
Vitamin C ọdịnaya
78 grams nke Brussels pulitere na-enye 81% nke vitamin C gị kwa ụbọchị mkpa. Vitamin C dị mkpa maka uto na nrụzi nke anụ ahụ n'ime ahụ. Ọ bụkwa antioxidant,kolaji Ọ na-etinye aka na mmepụta nke protein dị ka ma na-ewusi ọgụ ike.
Potassium ọdịnaya
Brussels pulitere nwere nnukwu potassium ọdịnaya. potassiumỌ bụ electrolyte dị mkpa iji nọgide na-arụ ọrụ irighiri akwara, mkpụkọ akwara, njupụta ọkpụkpụ, na ụjọ na usoro akwara. Ọ na-enyere aka ịnọgide na-enwe nhazi akpụkpọ ahụ nke mkpụrụ ndụ ma na-ebunye mkpali akwara.
Na-echebe pụọ na ọrịa kansa
Ọkwa antioxidant dị elu nke Brussels pulitere na-echebe megide ụfọdụ ụdị ọrịa kansa. Antioxidants dị na Brussels pulitere na-ewepụ radicals efu. Ndị a bụ ogige ndị e guzobere site na nrụgide oxidative nke na-enye aka na ọrịa ndị dị ka ọrịa cancer.
Otu n'ime uru nke Brussels pulitere bụ na ha na-enyere aka mee ka ọkwa shuga dị n'ọbara guzosie ike. Akwụkwọ nri cruciferous, dị ka Brussels pulitere, na-ebelata ohere nke ọrịa shuga. Nke a bụ n'ihi na eriri afọ dị na akwụkwọ nri cruciferous dị elu ma na-achịkwa ọkwa shuga dị n'ọbara. Fiber na-eji nwayọọ nwayọọ na-agafe n'ime ahụ ma na-ebelata mmịnye shuga n'ime ọbara.
Na-ebelata mbufụt
Mbufụt bụ nzaghachi mgbochi nkịtị. Ọrịa na-adịghị ala ala bụ ọrịa cancer,-arịa ọrịa shuga na-ebutekwa ọrịa dịka ọrịa obi. Akwụkwọ nri cruciferous, dị ka Brussels pulitere, nwere ogige ndị na-egbochi mbufụt. Brussels pulitereN'ịbụ ndị dị elu na antioxidants, ọ na-enyekwa aka wepụ free radicals nke nwere ike ịkpata mbufụt.
mma mgbaze
Glucosinolates dị na Brussels pulitere na-echebe eriri dị nro nke tract digestive na afo. leaky gut syndrome ma na-ebelata ohere nke nsogbu mgbari nri ndị ọzọ.
Sulforaphane dị na Brussels pulitere na-enyere aka iwepụ nsị n'ahụ. Ọ na-eme ka mgbari nri dị mma site na igbochi oke nje bacteria na microflora intestinal.
Ọ bara uru maka ahụike anya na anụ ahụ
Brussels pulitere nwere vitamin C na vitamin A. Vitamin C na-alụ ọgụ mmebi ọkụ UV nke nwere ike ibute ọrịa kansa akpụkpọ ma ọ bụ ịka nká. Vitamin A na-echebe megide mmebi akpụkpọ ahụ na anya.
Vitamin abụọ a na-emekarị na-ebelata ịka nká, na-eme ka ahụ ike anya dịkwuo mma, na-ewusi nchebe anụ ahụ ike, na-akpali uto nke mkpụrụ ndụ ọhụrụ.
Iri mkpụrụ osisi na akwụkwọ nri nwere oke antioxidants metụtara afọmacular degeneration na-ebelata ihe ize ndụ. Brussels pulitere nwere antioxidant zeaxanthin. Zeaxanthin na-enyocha ụzarị na-emerụ ahụ na-abanye na cornea.
Brussels puliteresulforaphane Ọdịnaya ya na-ebelatakwa mmebi nke nrụgide oxidative kpatara na anya. Na-echebe megide kpuru ìsì, cataracts na nsogbu ndị ọzọ. Ọ na-echebe akpụkpọ ahụ ma gbochie ọrịa kansa na mbufụt.
Ọ bara uru maka ahụike ụbụrụ
Brussels pulitere 'vitamin C na vitamin A antioxidants na-enyere aka igbochi nrụgide oxidative na mbufụt nke na-emebi mkpụrụ ndụ ụbụrụ.
Dị ka akwụkwọ nri na mkpụrụ osisi ndị ọzọ, Brussels pulitere nwere obere kalori na nnukwu eriri. Site na njirimara a, ọ na-eme ka afọ ju gị ogologo oge ma nyere gị aka iri calorie ole na ole. Ya mere, ọ bụ nri na-enyere aka ifelata.
Kedu ka esi echekwa Brussels sprouts?
Iji zere imebi ihe oriri, jiri akwụkwọ nri n'ime ụbọchị 3 ruo 7 ịzụrụ.
Ọ bụrụ na ị na-echekwa ya na-esighi nri, ọ ga-adịkwu ogologo oge na friji.
Idobe ya na akwa nhicha akwụkwọ ma ọ bụ n'ime akpa rọba na-agbatị ndụ ya.
Kedu ka esi rie Brussels sprouts?
Ị nwere ike iri ihe oriri a bara uru n'ụzọ dị iche iche.
Enwere ike ịgbakwunye ya na efere akụkụ na ihe oriri.
Ị nwere ike ịkwadebe nri dị ụtọ site na esi, frying na ime.
Ị nwere ike bepụ nsọtụ, gwakọta ha na ose na nnu na mmanụ oliv na ighe ha na oven ruo mgbe ha na-aghọ crispy.
Ị nwere ike itinye ya na pasta.
Nsogbu nke Brussels Sprouts
A na-eche na akwụkwọ nri cruciferous, dị ka Brussels pulitere, nwere ike inwe mmetụta na-adịghị mma na ọrụ thyroid.
Akwụkwọ nri cruciferous bụ isi iyi nke glucosinolate. A na-atụgharị ụfọdụ glucosinolates ka ọ bụrụ ụdị goitrogenic, nke nwere ike imetụta ọrụ thyroid. Ya mere, ndị nwere nsogbu thyroid kwesịrị iri obere ego.
Iri ahịhịa Brussels na-epulite na-akpata nguzobe gas.
Iribiga oke ókè nke Brussels pulitere nwere ike ime ka afọ ntachi.
