Mmiri mmiriỌ bụ ahịhịa ndụ akwụkwọ ndụ nwere uru nri siri ike ma na-elegharakarị ya anya. O nwere obere akwụkwọ okirikiri na ị ga eri nri, ose dị ntakịrị, ụtọ na-elu ilu.
Mmiri mmiriỌ bụ ezinụlọ Brassicaceae, nke gụnyere kọlịflawa, broccoli, Brussels pulite na kabeeji. nke ọma Ọ bụ akwụkwọ nri cruciferous.
Ozugbo a na-ewere ya dị ka igbo, a na-akọ ahịhịa ndụ akwụkwọ ndụ a nke mbụ na England na mmalite 1800s mana ọ na-eto ugbu a na akwa mmiri gburugburu ụwa.
ebe a "Gịnị bụ watercress", "Gịnị bụ watercress mma maka", "Gịnị bụ uru nke watercress" Azịza nye ajụjụ gị…
Watercress Uru Nri
calorie na mmiri ara ehi Ọ dị obere mana ọ nwere ọtụtụ nri nri dị iche iche.
Njupụta na-edozi ahụ bụ ihe atụ nke calorie ole nri na-enye. N'ihi na mmiri ara ehi Ọ bụ nri nwere nnukwu nri.
Otu efere (34 grams) edozi ọdịnaya nke watercress bụ dị ka ndị a:
Calories: 4
Carbohydrates: 0.4 grams
Protein: gram 0.8
Abụba: 0 grams
Fiber: 0.2 grams
Vitamin A: 22% nke ihe oriri kwa ụbọchị (RDI)
Vitamin C: 24% nke RDI
Vitamin K: 106% nke RDI
Calcium: 4% nke RDI
Manganese: 4% nke RDI
34 gram mmiri ara ehi vitamin na-agbaze abụba dị mkpa maka mkpụkọ ọbara na ọkpụkpụ dị mma vitamin K Ọ na-enye ihe karịrị 100% nke ihe a chọrọ kwa ụbọchị
Mmiri mmiri o nwekwara obere vitamin E, thiamine, riboflavin, vitamin B6, folate, pantothenic acid, magnesium, phosphorus, potassium, sodium na ọla kọpa.
Kedu uru Watercress bara?
Mmiri mmiriỌ bara ụba na isothiocyanates, nke nwere ike inye aka gbochie ọrịa cancer na ịkwalite mgbochi.
Nitrates dị na akwukwo nri na-akwado ahụ ike obi ma nwee ike melite arụmọrụ anụ ahụ.
Ihe oriri ndị ọzọ dị na akwụkwọ nri a nwere ike inye aka gbochie ọkpụkpụ ọkpụkpụ na ịgwọ ọrịa shuga.
Ọdịnaya antioxidant dị elu na-ebelata ohere nke ọrịa na-adịghị ala ala
Mmiri mmiriỌ juputara na ogige osisi a na-akpọ antioxidants nke na-echebe megide mmebi cell nke free radicals kpatara, nke bụ ụmụ irighiri ihe na-emerụ ahụ na-eduga ná nrụgide oxidative.
Ejikọtara nrụgide oxidative na ọtụtụ ọrịa na-adịghị ala ala dịka ọrịa shuga, ọrịa kansa, na ọrịa obi.
Mmiri mmiri Iri nri nwere antioxidant, dị ka ndị a, nwere ike inye aka chebe onwe ya pụọ na nrụgide oxidative, nke nwere ike ibelata ohere nke ịmalite ọrịa ndị a.
Nnyocha nke ogige antioxidant dị na akwụkwọ nri cruciferous iri na abụọ dị iche iche, mmiri ara ehi Ọ chọtara ihe karịrị 40 flavonoids, bụ́ mmiri ọgwụ osisi na ya.
Mmiri mmiri, karịrị akwụkwọ nri ndị ọzọ niile n'ime ọmụmụ ihe a n'ihe gbasara mkpokọta phenol na ike iwepụ ihe ndị na-akpata free radicals.
Ọzọkwa, ọmụmụ mmiri ara ehiO jikọtara antioxidants na fenugreek na obere ihe ize ndụ nke ọrịa kansa, ọrịa shuga, na ọrịa obi.
Nwere omega 3 fatty acids
Anyị maara nri ndị na-enye omega 3, dị ka salmon, tuna, na mackerel. Akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ na-enyekwa abụba ndị a na-eme ka obi dị mma.
Mmiri mmiri Ọ bụ ezie na ọ nwere ụdị phytonutrients dị iche iche, vitamin na mineral, o nwekwara oke omega 3 polyunsaturated fatty acids (PUFAs), ọkachasị n'ụdị alpha-linolenic acid (ALA).
Nwere ogige ndị nwere ike igbochi ụfọdụ ụdị ọrịa kansa
Mmiri mmiri N'ihi na ọ dị elu na phytochemicals, ọ nwere ike ibelata ohere nke ịmepụta ụfọdụ ụdị ọrịa kansa.
Mmiri mmiri na akwụkwọ nri cruciferous ndị ọzọ nwere glucosinolates na-arụ ọrụ na ogige a na-akpọ isothiocyanates mgbe ejiri mma ma ọ bụ tachaa.
isothiocyanates sulforaphane na phenetyl isothiocyanate (PEITC).
Ogige ndị a na-echebe megide ọrịa kansa site na ichebe mkpụrụ ndụ ahụike ka ọ ghara imebi, na-eme ka kemịkalụ carcinogenic rụọ ọrụ, na igbochi uto na mgbasa nke etuto ahụ.
Mmiri mmiri Ekwuru na isothiocyanates dị na ya na-egbochi eriri afọ, akpa ume, prostate na ọrịa cancer anụ ahụ.
Ọzọkwa, nyocha mmiri ara ehi Ọ na-egosi na isothiocyanates na sulforaphane n'ime ya na-egbochi uto nke mkpụrụ ndụ kansa ara.
Na-akwado ahụike obi
Mmiri mmiriỌ bụ ihe oriri bara uru maka ahụike obi.
Ọ bụ akwụkwọ nri cruciferous, na iri akwụkwọ nri cruciferous bara uru maka ahụike obi.
Nnyocha e mere n'ime ihe karịrị mmadụ 500.000 chọpụtara na akwụkwọ nri cruciferous belatara ohere nke ọrịa obi site na 16%.
Mmiri mmiri beta-carotene, lutein na zeaxanthin Nwere antioxidants dị ka A na-ejikọta ọkwa dị ala nke carotenoids ndị a na ọrịa obi na ọbara mgbali elu.
Nnyocha e mere egosiwo na ọkwa dị elu nke carotenoids abụghị nanị na-echebe megide mmepe nke ọrịa obi, ma na-ebelata ohere nke nkụchi obi na ọrịa strok.
Mmiri mmiri O nwekwara nitrates nri, nke na-eme ka ahụike nke arịa ọbara na-abawanye site na igbochi arịa ọbara na ibelata isi ike na ọkpụrụkpụ nke arịa ọbara.
A maara nitrates dị na nri na-ebelata ọbara mgbali site na ịba ụba nitric oxide n'ime ọbara.
Na-ebelata cholesterol
Mmiri mmirina-enyere aka belata cholesterol, nke nwere ike ịkwalite ahụike obi.
N'ime ọmụmụ ụbọchị 10 na oke nwere cholesterol dị elu, wepụ watercress Ọgwụgwọ na ọgwụ a wedara mkpokọta cholesterol site na 34% yana “ọjọọ” LDL cholesterol site na 53%.
Ọdịnaya mineral na vitamin K na-echebe megide osteoporosis
Mmiri mmiri Ọ nwere ọtụtụ mineral dị mkpa maka ahụike ọkpụkpụ, gụnyere calcium, magnesium, potassium na phosphorus.
Ọ bụ ezie na mmetụta nke calcium na ahụike ọkpụkpụ, magnesium, vitamin K na potassium maara nke ọma, ọ nwekwara ọrụ ndị ọzọ dị mkpa.
Iri inine nwere nnukwu nri nwere mmetụta dị mma na ahụike ọkpụkpụ.
Ọzọkwa, otu efere (gram 34) mmiri ara ehina-enye ihe karịrị 100% nke ihe a chọrọ kwa ụbọchị maka vitamin K. Vitamin K bụ akụkụ nke osteocalcin, protein nke na-ewuli anụ ahụ dị mma ma na-achịkwa ntụgharị ọkpụkpụ.
N'otu nnyocha, ndị nwere vitamin K kachasị elu bụ 35% na-enweghi ike ịnweta mgbawa hip karịa ndị nwere obere oriri.
Na-ewusi mgbochi ike
Mmiri mmiriOtu efere cedar nwere 15 mg vitamin C (gram 34), nke na-emezu 20% nke ihe a chọrọ kwa ụbọchị maka ụmụ nwanyị yana 17% maka ụmụ nwoke.
vitamin C A maara ya maka mmetụta bara uru na ahụike ahụike. Ejikọtala ụkọ vitamin C na mbelata ọrụ mgbochi ọrịa yana mmụba mbufụt.
Vitamin C na-eme ka usoro ahụ ji alụso ọrịa ọgụ sie ike site n'ịbawanye mmepụta nke mkpụrụ ndụ ọbara ọcha na-alụso ọrịa ọgụ.
Ọ bụ ezie na ọmụmụ ihe n'ozuzu ọha mmadụ adịghị egosi n'ụzọ zuru ezu na vitamin C na-ebelata ihe ize ndụ nke oyi nkịtị, ha na-ekwu na ọ na-ebelata oge mgbaàmà site na 8%.
Nitrates nri na-eme ka arụmọrụ egwuregwu dịkwuo mma
Osisi Brassicaceae Ezinụlọ akwụkwọ nri nwere nnukwu nitrates nri.
Ha na-eme ka arịa ọbara dị jụụ ma na-abawanye ọnụọgụ nitric oxide n'ime ọbara, nke na-emetụta mmega ahụ.
Ọzọkwa, nitrate nri na-ebelata ọbara mgbali elu ma na-ebelata ikuku oxygen dị mkpa n'oge mgbatị ahụ, nke na-eme ka mmega ahụ dịkwuo elu.
Nnyocha dị iche iche nke nitrates nri sitere na beets na akwụkwọ nri ndị ọzọ egosila mmega ahụ ka mma na ndị na-eme egwuregwu.
Nwere carotenoids nke nwere ike ichekwa ahụike anya
Mmiri mmiriogige antioxidant na ezinụlọ carotenoid lutein na zeaxanthin O nwere.
Ọtụtụ nchọpụta egosila na lutein na zeaxanthin dị mkpa maka ahụike anya. Ha na-echebe karịsịa anya pụọ na ìhè anụnụ anụnụ.
Lutein na zeaxanthin na-ebelata ohere nke mmebi macular degeneration nke afọ na mmepe cataract.
Ọzọkwa, mmiri ara ehi Vitamin C na-ejikọta ya na mbelata ihe ize ndụ nke ịmalite cataracts.
Watercress ọ na-eme ka ike gwụ gị?
Ọ bụ ezie na a mụọghị ya kpọmkwem, mmiri ara ehi Ọ nwekwara ike ịba uru maka njikwa ibu.
Ọ bụ nri na-edozi ahụ nke ukwuu - otu efere (gram 34) nwere nanị calorie anọ ma na-enye nri ndị dị mkpa.
Ọ bụrụ na ị na-agbalị ifelata ma ọ bụ nọgide na-ebu ibu, mmiri ara ehi Ị kwesịrị iri nri na-edozi ahụ, akwụkwọ nri nwere obere kalori dị ka
Uru nke Watercress maka akpụkpọ ahụ
Mmiri mmiri Ọ nwere ike inye aka belata mbufụt akpụkpọ.
Mmiri mmiriVitamin A dị na ya na-enye aka na ahụike anụ ahụ. Ọ na-echebe mkpụrụ ndụ akpụkpọ ahụ site na mmebi n'ihi free radicals. Ihe oriri na-edozi ahụ na-abawanye iguzogide ọrịa anụ ahụ.
Mmiri mmiriNdị isothiocyanates dị na ya nwekwara ike igbochi ọrịa kansa anụ ahụ. Ogige ndị a na-egbochi mkpụrụ ndụ ọjọọ ma weghachite ọrụ sel nkịtị.
Otu esi rie watercress
N'ihi mmetụta uche ya mmiri ara ehi Ọ na-egbutu ngwa ngwa karịa ọtụtụ akwụkwọ ndụ akwụkwọ ndụ ndị ọzọ. Ọ na-agbakwunyekwa ụtọ ose na efere ọ bụla etinyere ya. Ị nwere ike iji akwụkwọ nri a dị ka nke a:
– Tinye na akwukwo nri salads.
- Tinye na sanwichi na cheese ma ọ bụ elu ndị ọzọ.
– Tinye ya na omelet maka nri ụtụtụ.
– Tinye na smoothies.
Kedu ihe ọjọọ nke Watercress?
Mmiri mmiri Ọtụtụ akwụkwọ nri cruciferous, gụnyere ayodiin, nwere ike igbochi metabolism nke iodine. goitrogen O nwere ogige a na-akpọ Iodine bụ ihe dị mkpa na-edozi ahụ maka ahụ ike thyroid, na nnyonye anya a nwere ike ịkpata nsogbu thyroid.
Ndị mmadụ nwere nsogbu thyroid mmiri ara ehi (na akwụkwọ nri cruciferous ndị ọzọ) oriri kwesịrị ịkpachara anya.
Mmiri mmirinwere potassium, n'agbanyeghị na ọ bụ naanị na obere ego. Nnukwu potassium nwere ike ime ka ọrịa akụrụ ka njọ. Ndị na-enwe nsogbu akụrụ mmiri ara ehi ekwesịghị iri nri.
Ọ na-amasị gị iri watercress? Kedu na ebee ka ị na-eji nri dị mma?
