kolifulawa Ndi masamba athanzi kwambiri omwe ndi gwero lofunikira lazakudya. Lili ndi mankhwala apadera a zomera omwe angachepetse chiopsezo cha matenda osiyanasiyana monga matenda a mtima ndi khansa.
Komanso, ndi pamwamba pa zakudya mindandanda ya kuwonda; chifukwa ngakhale ili ndi zopatsa mphamvu zochepa, imakhala ndi pafupifupi mitundu yonse ya mavitamini ndi mchere.
Mtengo Wopatsa thanzi wa Kolifulawa
Zopatsa thanzi za masamba ndizopatsa chidwi.
kolifulawa zopatsa mphamvu Ngakhale ndi masamba ochepa, mlingo wake wa vitamini ndi wapamwamba kwambiri. Lili ndi pafupifupi pafupifupi vitamini ndi mchere uliwonse umene munthu amafunikira.
Nazi zakudya zomwe zimapezeka mu 1 chikho, kapena magalamu 128 a kolifulawa:
Mavitamini a Kolifulawa
Zopatsa mphamvu: 25
CHIKWANGWANI: 3 g
Vitamini C: 77% ya RDI
Vitamini K: 20% ya RDI
Vitamini B6: 11% ya RDI
Folate: 14% ya RDI
Pantothenic acid: 7% ya RDI
Potaziyamu: 9% ya RDI
Manganese: 8% ya RDI
Magnesium: 4% ya RDI
Phosphorus: 4% ya RDI
Kodi Ubwino wa Kolifulawa Ndi Chiyani?
Ali ndi fiber yambiri
kolifulawa Ili ndi fiber yambiri, yomwe imapindulitsa kwambiri thanzi lonse. mbale kolifulawa Lili ndi 3 magalamu a fiber, omwe amakwaniritsa 10% ya tsiku ndi tsiku.
Kugwiritsa ntchito fiber mokwanira kudzimbidwaZimathandiza kupewa matenda monga diverticulum (mucous hernia yomwe imadutsa chigawo cha m'mimba) ndi matenda opweteka a m'mimba (IBD).
Komanso, maphunziro kolifulawa Zimasonyeza kuti zakudya zokhala ndi fiber, monga masamba, zimagwirizanitsidwa ndi chiopsezo chochepa cha matenda angapo, kuphatikizapo matenda a mtima, khansa ndi shuga.
CHIKWANGWANI chimatha kuchepetsa kuchuluka kwa ma calories popereka kukhuta. kunenepaZimagwiranso ntchito popewa
Gwero la antioxidants
kolifulawaNdi gwero labwino kwambiri la antioxidants lomwe limateteza maselo ku ma free radicals owopsa komanso kutupa.
Ili ndi glucosinolates ndi isothiocyanates, ma antioxidants awiri omwe amadziwika kuti amachepetsa kukula kwa maselo a khansa.
M'maphunziro a test tube, glucosinolates ndi isothiocyanates awonetsedwa kuti amateteza khansa ya m'matumbo, mapapo, m'mawere ndi prostate.
kolifulawa Lilinso ndi carotenoid ndi flavonoid antioxidants zomwe zimakhala ndi zotsatira zotsutsana ndi khansa komanso zimachepetsa chiopsezo cha matenda ena osiyanasiyana, kuphatikizapo matenda a mtima.
Lilinso ndi vitamini C wambiri, choncho ndi bwino kulimbikitsa chitetezo cha mthupi.
Choline kwambiri
masamba anu choline Lili ndi mapuloteni ambiri, omwe ndi ofunika kwambiri kwa anthu ambiri. Galasi kolifulawa Muli 45 mg wa choline; pafupifupi 11% ya chakudya cha tsiku ndi tsiku cha amayi ndi 8% cha amuna.
Choline ili ndi ntchito zambiri zofunika m'thupi. Makamaka, imagwira ntchito yofunika kwambiri pakusunga kukhulupirika kwa nembanemba zama cell, kuthandizira kaphatikizidwe ka DNA ndi metabolism.
Choline imagwiranso ntchito pakukula kwa ubongo ndi kupanga ma neurotransmitters ofunikira kuti dongosolo lamanjenje likhale labwino. Kuphatikiza apo, zimathandizira kuti cholesterol isaunjike m'chiwindi.
Iwo omwe sadya choline mokwanira amadwala matenda a dementia ndi Alzheimer Zimakhala ndi chiopsezo cha chiwindi ndi matenda a mtima komanso matenda a ubongo monga
Choline sichipezeka muzakudya zambiri. Kolifulawa, burokoli Pamodzi ndi izo, ndi imodzi mwa zabwino zomera magwero.
Kafukufuku wambiri wamachubu ndi nyama apeza kuti sulforaphane ndiyothandiza kwambiri poletsa kukula kwa khansa poletsa ma enzyme omwe amakhudzidwa ndi khansa komanso kukula kwa chotupa.
Malinga ndi kafukufuku wina, sulforaphane itha kukhalanso ndi mwayi woletsa kukula kwa khansa powononga maselo owonongeka.
kupereka izi kolifulawaNdi sulforaphane. Mankhwalawa amapha maselo a khansa, omwe amachepetsa kukula kwa chotupa. kolifulawaZapezekanso kuti zimathandiza kupewa khansa ya prostate.
kolifulawa Lilinso ndi ma indoles ndi isothiocyanates, omwe amatha kuletsa khansa ya m'mawere, chikhodzodzo, m'matumbo, chiwindi ndi m'mapapo.
kolifulawa Monga masamba a cruciferous, alinso ndi carotenoids ndi zakudya zina zofunika monga mavitamini C, E ndi K. Zonsezi zingathandize kulimbana ndi mitundu yosiyanasiyana ya khansa.
Imalimbitsa thanzi la mtima
kolifulawa Lili ndi fiber yambiri, ndipo kafukufuku amasonyeza kuti zakudya zokhala ndi fiber zimatha kusintha thanzi la mtima.
kolifulawaSulforaphane imadziwika kuti imathandizira kwambiri kuthamanga kwa magazi. Zamasamba zimakhalanso ndi omega 3 fatty acids omwe amayang'anira kuchuluka kwa mafuta m'thupi komanso kupewa matenda a mtima.
kolifulawaChomera chofunikira chopezeka chochuluka ndi choline. Choline imagwira ntchito yofunika kwambiri paumoyo waubongo. Choline mu masamba amathanso kulepheretsa kukumbukira kukumbukira zaka. Itha kuthandiza kuthana ndi zovuta zina zamanjenje monga Alzheimer's.
kulimbana ndi kutupa
kolifulawaEna mwa ma antioxidants amphamvu kwambiri mu mkungudza ndi beta-carotene, quercetin, cinnamic acid, ndi beta-cryptoxanthin. Izi zimathandizira kuchepetsa kupsinjika kwa okosijeni m'thupi komanso kulimbana ndi kutupa.
kolifulawaChinthu chofunika kwambiri chotsutsa-kutupa mu lilac ndi indole-3-carbinol, yomwe imagwira ntchito pamtundu wa chibadwa pofuna kulimbana ndi kutupa. Omega 3 fatty acids m'masamba amagwiranso ntchito bwino polimbana ndi kutupa.
amalimbitsa mafupa
Kuchepa kwa vitamini K nthawi zambiri kumalumikizidwa ndi chiwopsezo chachikulu cha osteoporosis ndi fractures. Komabe kolifulawaChifukwa ili ndi vitamini K wochuluka, imatha kusintha mapuloteni a mafupa ndikuwonjezera kuyamwa kwa calcium - ndipo izi zimapangitsa kuti mafupa akhale ndi thanzi labwino. Vitamini K imalepheretsanso kutuluka kwa calcium m'mkodzo.
Imalimbitsa thanzi la m'mimba
kolifulawaZakudya za fiber ndizothandiza pa thanzi la m'mimba. Kudya mokwanira kwa fiber kumatha kuchepetsa chiwopsezo cha matenda am'mimba monga kudzimbidwa, kutupa kwamatumbo ndi diverticulitis. Fiber imateteza ngakhale khansa ya m'matumbo.
Sulforaphane m'masamba amathandizira kuteteza mkati mwa m'mimba. Zimalepheretsa kukula kwa mabakiteriya pa khoma la m'mimba.
Imalimbitsa thanzi la impso
kolifulawaMankhwala a phytochemicals mu phytochemicals amathandiza kuthetsa zinthu zoopsa ndipo motero angathandize kuchiza matenda a impso.
Komabe, magwero ena amati miyala ya impso kapena mitundu ina ya matenda a impso. kolifulawaamafuna kupewa.
Kuwongolera masomphenya
kolifulawaAntioxidants, kuphatikizapo vitamini C, amachepetsa chiopsezo cha kukalamba kwa macular degeneration. Sulforaphane yomwe ili mumasamba imateteza retina kuti isawonongeke komanso kupsinjika kwa okosijeni. Zingathenso kuteteza ng'ala.
Amalinganiza mahomoni
kolifulawa Kudya masamba olemera kwambiri a antioxidant, monga masamba, kwawonetsedwa kuti kumachepetsa milingo ya estrojeni yoyipa komanso mahomoni oyenerera.
Kumawonjezera magazi
Kudya kwambiri kwa fiber kumapangitsa kuti magazi aziyenda komanso kumayenda bwino. Fiber imathandiziranso thanzi lamatumbo a microbiome. Izi zimathandizira thanzi labwino komanso kuyenda kwa magazi.
Ubwino wa Kolifulawa pa Khungu ndi Tsitsi
kolifulawaVitamini C yomwe ili mmenemo imathandizira kupanga kolajeni ndikuchepetsa zizindikiro za ukalamba monga makwinya ndi mizere yabwino, pamene ma antioxidants ena amalimbitsa madontho amdima a zitsamba ndi khungu.
Vitamini C imathanso kulimbikitsa thanzi la tsitsi, ndipo ma antioxidants nthawi zambiri amalimbitsa ma follicle atsitsi ndikupanga tsitsi kukhala lathanzi.
Kodi Kolifulawa Akufooka?
Kolifulawa ali ndi zinthu zingapo zomwe zingathandize kuchepetsa thupi. Choyamba, ili ndi calorie yochepa, kotero mutha kudya zambiri popanda kulemera.
Kuchuluka kwa madzi ake ndi gawo lina lokonda kuwonda la kolifulawa. Ndipotu, 92% ya kulemera kwake kumakhala ndi madzi. Zakudya zokhala ndi madzi ambirikumathandiza kuchepetsa thupi.
Kodi Kuopsa kwa Kolifulawa Ndi Chiyani?
Kodi chimachitika ndi chiyani ngati mudya kolifulawa kwambiri? Tiyeni tiwone zina mwazakudya za kolifulawa:
chithokomiro ntchito
Malinga ndi kafukufukuZimatengera masamba ambiri a cruciferous kuti ayambitse hypothyroidism, ndipo ngoziyi ikuwoneka kuti ilipo kwa anthu omwe alibe ayodini kale.
Ngati muli ndi vuto la chithokomiro chodziwika bwino, ndi bwino kudya masamba ophikidwa a cruciferous ndikuchepetsa pafupifupi magawo awiri kapena awiri patsiku.
kugaya chakudya, kuphatikizapo gasi
Anthu ena amavutika kugaya masamba osaphika a cruciferous monga kale, broccoli, ndi kolifulawa. Kuphika masambawa nthawi zambiri kumathandiza kuthetsa vutoli.
Vutoli limaganiziridwa kuti ndi chifukwa chakuti ma carbohydrate omwe amapezeka mumasamba awa (omwe masamba onse amakhala ndi gawo lina) samaphwanyidwa kwathunthu m'mimba, koma amaphatikizidwa ndi kuchuluka kwa fiber ndi sulfure.
Ndi mbale yabwino kwambiri; Ikhoza kuphatikizidwa ndi mbale monga soups, saladi, fries za ku France ndi mbale za nyama. Ndiwotsika mtengo komanso ndiwosavuta kuupeza.
Chifukwa;
kolifulawa Ndi ndiwo zamasamba zothandiza kwambiri. Ndi gwero labwino kwambiri lazakudya zofunika zomwe anthu ambiri amafunikira.
Lilinso ndi ma antioxidants apadera omwe amatha kuchepetsa kutupa ndikuteteza ku matenda osiyanasiyana monga khansa ndi matenda a mtima.
