Ubwino, Zowopsa ndi Kufunika Kwazakudya kwa Ziphuphu za Brussels

Ziphuphu za Brussels ndi masamba amtundu wa Brassicaceae. kolifulawa ve kabichi ndi msuweni. Mphukira za Brussels, imodzi mwamasamba a cruciferous, ndi ofanana ndi kabichi yaying'ono. Ubwino wa kuphukira kwa Brussels umaphatikizapo kutsitsa cholesterol, kuwongolera kuchuluka kwa mahomoni, kukonza chimbudzi, kuteteza mtima, kulimbikitsa chitetezo chamthupi ndikuwonjezera kukana kwa thupi. Kukhala ndi zakudya zopatsa thanzi kumapereka phindu la kuphukira kwa Brussels.

Kodi Brussels Sprouts N'chiyani?

Ziphuphu za Brussels ( Brassica oleracea ) zili m'gulu la masamba a cruciferous. Ili ndi zinthu zomwe zimatha kulimbana ndi khansa. Mofanana ndi achibale ake a broccoli, kolifulawa, ndi kabichi, masambawa alinso ndi mankhwala oletsa matenda olimbana ndi matenda ndi zakudya zina.

Brussels Zimamera Chakudya Chamtengo Wapatali

Mphukira za Brussels zili ndi zopatsa mphamvu zochepa. Ndiwolemera mu fiber, mavitamini ndi mchere. Zakudya zopatsa thanzi za magalamu 78 a Brussels zikumera ndi motere: 

• Zopatsa mphamvu: 28
• Mapuloteni: 2 gramu
• Zakudya: 6 g
• CHIKWANGWANI: 2 g
• Vitamini K: 137% ya RDI
• Vitamini C: 81% ya RDI
• Vitamini A: 12% ya RDI
• Folate: 12% ya RDI
• Manganese: 9% ya RDI 

Ziphuphu za Brussels ndizofunikira kuti magazi aziundana komanso kuti mafupa akhale ndi thanzi labwino. vitamini Ki ndi wolemera mu Imawonjezera kuyamwa kwachitsulo, imathandizira kukonza minofu ndi chitetezo chamthupi Vitamini C imapezekanso mochuluka. Zimathandizira thanzi lamatumbo ndi fiber.

Kuwonjezera pamwamba zakudya, pang'ono Vitamini B6Muli potaziyamu, chitsulo, thiamine, magnesium ndi phosphorous.

Ubwino wa Ziphuphu za Brussels

• Zinthu za Antioxidant

Zochititsa chidwi za antioxidant zomwe zili mu mphukira za Brussels ndi chimodzi mwazoyamba kuonekera. Antioxidants ndi mankhwala omwe amachepetsa kupsinjika kwa okosijeni m'maselo athu ndikuchepetsa chiopsezo cha matenda osatha.

Mphukira za Brussels zili ndi kaempferol, antioxidant yothandiza. Kaempferol imalepheretsa kukula kwa maselo a khansa, imachepetsa kutupa komanso imapangitsa kuti mtima ukhale wathanzi.

• Kuchuluka kwa fiber

78 magalamu a Brussels zikumera amakwaniritsa 8% ya tsiku ndi tsiku fiber. MiyoyoNdi mbali yofunika ya thanzi ndipo ili ndi ubwino wambiri. Imafewetsa chimbudzi ndikuchotsa kudzimbidwa. Imawongolera chimbudzi pothandizira kudyetsa mabakiteriya opindulitsa m'matumbo athu. Kuchuluka kwa fiber kumachepetsa chiopsezo cha matenda a mtima. Imathandiza kuwongolera shuga.

• Kuchuluka kwa vitamini K

Ziphuphu za Brussels ndi gwero labwino la vitamini K. 78 magalamu a Brussels zikumera amapereka 137% ya zofunika tsiku ndi tsiku vitamini K. Vitamini K amagwira ntchito yofunika kwambiri m'thupi. M'pofunika magazi coagulation. Vitamini K ndi wofunikanso pa thanzi la mafupa. Amapereka chitetezo ku osteoporosis. Amawonjezera mphamvu ya mafupa.

• Omega 3 mafuta acids

Kwa iwo amene sadya nsomba kapena nsomba, zokwanira omega 3 mafuta acid Ndizovuta kudya. Zakudya za zomera zimakhala ndi alpha-linolenic acid (ALA), mtundu wa omega 3 fatty acid womwe umagwiritsidwa ntchito mochepa m'matupi athu kusiyana ndi mafuta a omega 3 okha mu nsomba ndi nsomba. Izi ndichifukwa choti thupi limatha kungotembenuza ALA kukhala mitundu yogwira ntchito kwambiri ya omega 3 fatty acids muzochepa.

Ziphuphu za Brussels ndi imodzi mwazomera zabwino kwambiri za omega 3 fatty acids. Mafuta a Omega 3 amachepetsa triglycerides m'magazi, amachepetsa kukumbukira, amachepetsa kukana kwa insulini komanso kutupa. 

• Vitamini C wambiri

Ziphuphu za Brussels, 78 magalamu, zimapereka 81% ya zosowa za tsiku ndi tsiku za vitamini C. Vitamini C ndi wofunikira pakukula ndi kukonza minofu m'thupi. Komanso ndi antioxidant, kolajeni Amapezeka popanga mapuloteni monga ndi kulimbikitsa chitetezo chokwanira.

• potaziyamu

Mphukira za Brussels zili ndi potaziyamu wambiri. potaziyamuNdi electrolyte yofunikira kuti mitsempha igwire ntchito, kugwedezeka kwa minofu, kachulukidwe ka mafupa, ndi machitidwe okhudzana ndi mitsempha ndi minofu. Imathandiza kusunga nembanemba kapangidwe ka maselo ndi kufalitsa minyewa zikhumbo.

• Amateteza ku khansa

Kuchuluka kwa antioxidant ku Brussels kumera kumateteza ku mitundu ina ya khansa. Ma antioxidants ku Brussels akumera amachepetsa ma free radicals. Awa ndi mankhwala omwe amapangidwa ndi kupsinjika kwa okosijeni komwe kumathandizira ku matenda monga khansa. 

• Imasinthasintha shuga m'magazi

Chimodzi mwazabwino za kuphukira kwa Brussels ndikuti zimathandizira kuti shuga m'magazi akhazikike. Zamasamba za Cruciferous monga Brussels zikumera zimachepetsa chiopsezo chokhala ndi matenda a shuga. Izi zili choncho chifukwa masamba a cruciferous ali ndi fiber zambiri ndipo amawongolera kuchuluka kwa shuga m'magazi. Ulusi umayenda pang'onopang'ono m'thupi lonse ndikuchepetsa kuyamwa kwa shuga m'magazi. 

• Amachepetsa kutupa

Kutupa ndi njira yachibadwa ya chitetezo cha mthupi. Ngati kutupa kosatha ndi khansa, shuga ndi kuyambitsa matenda monga matenda a mtima. Zamasamba za Cruciferous monga Brussels zikumera zili ndi mankhwala omwe amaletsa kutupa. Zomera za Brussels Pokhala ndi ma antioxidants ambiri, amathandizanso kuchepetsa ma free radicals omwe angayambitse kutupa.

• bwino chimbudzi

Ma glucosinolates ku Brussels zikumera amateteza kansalu kakang'ono ka m'mimba ndi m'mimba. leaky gut syndrome ndi kuchepetsa chiopsezo cha matenda ena m'mimba. 

Sulforaphane yomwe imapezeka ku Brussels zikumera imathandizira kuchotsa poizoni m'thupi. Zimathandizira kagayidwe kachakudya poletsa kukula kwa bakiteriya m'matumbo a microflora.

• Zopindulitsa pa thanzi la maso ndi khungu

Mphukira za Brussels zili ndi vitamini C ndi vitamini A. Vitamini C imalimbana ndi kuwonongeka kwa kuwala kwa UV komwe kungayambitse khansa yapakhungu kapena kukalamba kwapakhungu. Vitamini A amateteza ku kuwonongeka kwa khungu ndi maso.

Mavitamini onse awiriwa mwachibadwa amachepetsa ukalamba, amapangitsa kuti maso azikhala ndi thanzi labwino, amalimbitsa chitetezo cha mthupi, komanso amalimbikitsa kukula kwa maselo atsopano.

Kudya zipatso ndi ndiwo zamasamba zomwe zimakhala ndi antioxidants, zokhudzana ndi zaka kuwonongeka kwa macular amachepetsa chiopsezo. Mphukira za Brussels zili ndi antioxidant zeaxanthin. Zeaxanthin imasefa kunyezimira koyipa komwe kumalowa mu cornea.

Zomera za Brussels sulforaphane Zomwe zilimo zimachepetsanso kuwonongeka kwa oxidative stress m'maso. Zimateteza ku khungu, ng'ala ndi zovuta zina. Amateteza khungu, amateteza khansa ndi kutupa.

• Zothandiza pa thanzi la ubongo

Mavitamini a Brussels akumera 'vitamini C ndi vitamini A antioxidants amathandiza kupewa kupsinjika kwa okosijeni ndi kutupa komwe kumawononga ma cell a ubongo.

Kodi ma Brussels akuphuka amawonda?

Mofanana ndi masamba ndi zipatso zina, mphukira za Brussels zimakhala ndi zopatsa mphamvu zochepa komanso zimakhala ndi fiber. Ndi izi, zimakupangitsani kumva kuti ndinu okhuta kwa nthawi yayitali komanso zimathandizira kuti muchepetse zopatsa mphamvu. Choncho, ndi chakudya chomwe chimathandiza kuchepetsa thupi.

Momwe mungasungire zipsera za Brussels?

• Gwiritsani ntchito masambawo mkati mwa masiku atatu mpaka 3 mutagula kuti mupewe kuwonongeka kwa zakudya. 
• Ngati muusunga wosaphika, umakhala watsopano nthawi yayitali mufiriji. 
• Kusunga wokutidwa ndi matawulo amapepala kapena m’thumba lapulasitiki kumawonjezera moyo wake wa alumali.

Momwe Mungadyere Ziphuphu za Brussels

Mukhoza kudya masamba opindulitsawa m'njira zosiyanasiyana.

• Ikhoza kuwonjezeredwa ku mbale zam'mbali ndi appetizers.
• Mutha kuwiritsa, mwachangu ndi kuphika kuti mupange chakudya chokoma.
• Mukhoza kudula malekezero, kusakaniza ndi tsabola ndi mchere mu mafuta a azitona ndi mwachangu mu uvuni mpaka crispy.
• Mukhoza kuwonjezera pa pasta.

Zowopsa za Ziphuphu za Brussels

• Zimaganiziridwa kuti masamba a cruciferous monga Brussels zikumera akhoza kukhala ndi zotsatira zoipa pa ntchito ya chithokomiro.
• Masamba a Cruciferous ndi gwero la glucosinolate. Ma glucosinolates ena amasinthidwa kukhala mitundu ya goitrogenic yomwe ingakhale ndi zotsatira pa ntchito ya chithokomiro. Pachifukwa ichi, omwe ali ndi vuto la chithokomiro ayenera kudya pang'ono.
• Kudya Brussels zikumera zaiwisi kumayambitsa kupanga mpweya.
• Kudya kwambiri masamba a Brussels kungayambitse kutupa.

Gwero: 1