Katsitsumzukwa, mwasayansi"Katsitsumzukwa officinalis " Ndi membala wa banja la kakombo. Zamasamba zomwe zimadyedwa kwambirizi zimapezeka mumitundu yosiyanasiyana, kuphatikiza zobiriwira, zoyera, ndi zofiirira.
Amagwiritsidwa ntchito m'zakudya zosiyanasiyana padziko lonse lapansi, monga pasitala ndi ma fries a ku France. kalori mu katsitsumzukwa otsika komanso odzaza ndi mavitamini ofunikira, mchere ndi antioxidants.
"Kodi katsitsumzukwa ndi chiyani", "katsitsumzukwa kabwino", "zabwino ndi zoyipa za katsitsumzukwa ndi chiyani" Mudzapeza mayankho a mafunso anu m’nkhaniyo.
Katsitsumzukwa Chakudya Chakudya
Katsitsumzukwa Ili ndi ma calories ochepa koma ili ndi mbiri yopatsa thanzi.Theka la galasi (90 magalamu) zakudya zili yophika katsitsumzukwa zili motere:
Zopatsa mphamvu: 20
Mapuloteni: 2.2 gramu
mafuta: 0.2 g
CHIKWANGWANI: 1.8 g
Vitamini C: 12% ya RDI
Vitamini A: 18% ya RDI
Vitamini K: 57% ya RDI
Folate: 34% ya RDI
Potaziyamu: 6% ya RDI
Phosphorus: 5% ya RDI
Vitamini E: 7% ya RDI
Katsitsumzukwa ilinso ndi ma microelements ena ochepa, kuphatikizapo iron, zinki ndi riboflavin.
Ndi michere yabwino kwambiri yomwe ili yofunika kwambiri pakupanga magazi komanso thanzi la mafupa. vitamini K ndiye gwero.
Kuphatikiza apo, katsitsumzukwaMcherewu, womwe ndi wofunikira kuti pakhale mimba yabwino, umagwira ntchito yofunika kwambiri m'thupi, kuphatikizapo kukula kwa maselo ndi kupanga DNA.
Kodi Ubwino wa Katsitsumzukwa Ndi Chiyani?
Amapereka ma antioxidants ambiri
Antioxidants ndi mankhwala omwe amathandiza kuteteza maselo ku zotsatira zovulaza za ma free radicals ndi kupsinjika kwa okosijeni.
Kupsinjika kwa okosijeni kumathandizira ku matenda ambiri, kuphatikiza ukalamba, kutupa kosatha komanso khansa.
KatsitsumzukwaMofanana ndi masamba ena obiriwira, ali ndi antioxidants ambiri. Izi zikuphatikizapo mavitamini E, C, ndi glutathioneMulinso flavonoids zosiyanasiyana ndi polyphenols.
Katsitsumzukwa makamaka quercetinIli ndi flavonoids yambiri monga isorhamnetin ndi kaempferol.
Zinthuzi zapezeka kuti zili ndi zotsatira zochepetsera kuthamanga kwa magazi, anti-inflammatory, antiviral, ndi anticancer m'maphunziro angapo a anthu, a test-tube, ndi nyama.
Komanso, katsitsumzukwa wofiiriraLili ndi ma pigment amphamvu otchedwa anthocyanins, omwe amaupatsa mtundu wake wowoneka bwino komanso amakhala ndi antioxidant m'thupi.
Kuwonjezeka kwa kudya kwa anthocyanin kwawonetsedwa kuti kumachepetsa kuthamanga kwa magazi komanso chiopsezo cha matenda a mtima ndi matenda a mtima.
Pamodzi ndi zipatso ndi ndiwo zamasamba kudya katsitsumzukwaadzapereka ma antioxidants ambiri omwe amafunikira kuti thupi likhale lathanzi.
Zopindulitsa pa chimbudzi
Zakudya zopatsa thanzi ndizofunikira kuti chimbudzi chikhale bwino. theka la galasi lokha katsitsumzukwalili ndi 7 magalamu a fiber, omwe ndi 1,8% ya zofunika tsiku lililonse.
Kafukufuku akusonyeza kuti kudya zipatso ndi ndiwo zamasamba zokhala ndi fiber zambiri kungathandize kuchepetsa chiopsezo cha kuthamanga kwa magazi, matenda a mtima, ndi matenda a shuga.
KatsitsumzukwaNdiwochulukira kwambiri mu ulusi wosasungunuka, womwe umapangitsa kuti chimbudzi chikhale chochuluka komanso chimathandizira kutuluka kwamatumbo.
Lilinso ndi ulusi wochepa wosungunuka, womwe umasungunuka m'madzi ndikupanga chinthu chonga gel m'mimba.
Kuthamanga kwa magazi kumakhudza anthu ambiri padziko lonse lapansi, ndizomwe zimayambitsa matenda a mtima ndi sitiroko. Kafukufuku akuwonetsa kuti kuchuluka kwa potaziyamu ndikuchepetsa kumwa mchere ndi njira yabwino yochepetsera kuthamanga kwa magazi.
potaziyamuAmachepetsa kuthamanga kwa magazi m'njira ziwiri: mwa kumasula makoma a mitsempha ya magazi ndi kuchotsa mchere wochuluka kudzera m'mkodzo.
Katsitsumzukwa Ndi gwero labwino la potaziyamu ndipo limapereka 6% yazomwe zimafunikira tsiku lililonse mu kapu ya theka.
Kuphatikiza apo, kafukufuku wa makoswe omwe ali ndi kuthamanga kwa magazi katsitsumzukwaZimasonyezanso kuti zikhoza kukhala ndi zinthu zina zochepetsera kuthamanga kwa magazi.
Mu kafukufuku wina, makoswe 5% katsitsumzukwa chakudya kapena katsitsumzukwa kudyetsedwa zakudya zoyenera.Patapita masabata 10 katsitsumzukwa zakudyaMakoswe pazakudya zokhazikika anali ndi 17% kutsika kwa magazi kuposa makoswe pazakudya zokhazikika.
Ofufuza apeza kuti izi zimapangitsa kuti mitsempha ya magazi iwonongeke. katsitsumzukwaIwo amaganiza kuti ndi chifukwa chogwira ntchito mkati
Komabe, maphunziro aumunthu amafunikira kuti adziwe ngati chigawo chogwirachi chimakhala ndi zotsatira zofanana mwa anthu.
Muzochitika zilizonse, katsitsumzukwa Kudya masamba okhala ndi potaziyamu monga
Amathandiza kulimbana ndi khansa
Mu lipoti lofalitsidwa ndi American Cancer Society, katsitsumzukwaKufunika kwa mankhwalawa pochepetsa zizindikiro za khansa kumatchulidwa.
KatsitsumzukwaMankhwala ena otchedwa saponins adapezeka kuti amayambitsa kufa kwa maselo a khansa mu kafukufuku wina. Mankhwalawa amalepheretsa kukula kwa maselo a khansa. Katsitsumzukwamu sulforaphane Gulu lotchedwa chemopreventive likufufuzidwa pakalipano chifukwa cha mankhwala ake oletsa mankhwala.
Zothandiza pakuwongolera thanzi la mkodzo
Thanzi la mkodzo limatanthawuza thanzi la chikhodzodzo, impso ndi urethra, ndi katsitsumzukwa amateteza onse. Chifukwa cha antibacterial properties, masamba obiriwirawa amalepheretsa kukula kwa mabakiteriya omwe angayambitse matenda.
KatsitsumzukwaMa diuretic ake amathandizira kuchotsa zinyalala mu impso ndikuletsa miyala ya impso.
kulimbana ndi kutupa
Ma antioxidants ambiri m'masamba amathandizira kulimbana ndi kutupa. Katsitsumzukwa limakhalanso ndi zinthu zomwe zimachepetsa kutupa komwe kungayambitse matenda a mtima.
maphunziro owonjezera, katsitsumzukwaMankhwala ake odana ndi kutupa amachepetsa ululu ndi kuchepetsa mutu, kupweteka kwa msana, rheumatism ndi zabwino Zapezeka kuti zingathandize kuchepetsa mavuto ena monga
KatsitsumzukwaVitamini K imagwira ntchito yoteteza thanzi la mtima. Vitamini amalepheretsa kuuma kwa mitsempha. Zimalepheretsanso calcium kuchoka ku mitsempha ya mitsempha.
Ulusi wosungunuka m'masamba umachepetsa chiopsezo cha matenda a mtima. Kudya kwa fiber kumachepetsanso kuthamanga kwa magazi.
Katsitsumzukwa Lili ndi thiamine, imodzi mwa mavitamini a B. Chomerachi chimayang'anira milingo ya amino acid homocysteine . Kuchuluka kwa homocysteine m'magazi kumatha kukhala pachiwopsezo ku thanzi la mtima.
Zothandiza pa thanzi la ubongo
Katsitsumzukwa Ndi gwero labwino la mavitamini E ndi C, ndipo malinga ndi maphunziro, zakudya ziwirizi zimapanga kuphatikiza kwamphamvu kuchepetsa chiopsezo cha Alzheimer's. Katsitsumzukwazapezeka kuti ziletsa kuwonongeka kwa chidziwitso ndi kuchepa kwa chidziwitso kwa okalamba.
Zamasamba zobiriwirazi zapezekanso kuti zimathandizira kupsinjika maganizo. Kafukufuku wakhazikitsa mgwirizano pakati pa milingo yotsika ya folate ndi kukhumudwa; katsitsumzukwa Ndi gwero labwino la folate.
Imalimbitsa thanzi la mafupa
Mavitamini otsika a vitamini K amagwirizanitsidwa ndi kusweka kwa mafupa. Galasi katsitsumzukwaamapereka oposa theka la madyedwe a tsiku ndi tsiku a vitamini K.
Kudya kokwanira kwa vitamini K kumawonjezeranso kuyamwa kwa calcium. Amachepetsanso kuchuluka kwa calcium yomwe imatulutsidwa mumkodzo, zomwe zimapangitsa kuti mafupa azikhala ndi thanzi labwino komanso kuchepetsa chiopsezo cha matenda monga osteoporosis. Vitamini K imayang'aniranso kuchepa kwa mafupa ndikuthandizira kuti mafupa azikhala osalimba.
KatsitsumzukwaIron mineral imalimbitsanso mafupa ndi mafupa.
Amapereka chitetezo chokwanira
KatsitsumzukwaGlutathione ndi chinthu china chofunikira chomwe chimapezeka mkati Kapangidwe kameneka kapezeka kuti kamathandizira chitetezo cha mthupi.
KatsitsumzukwaMa prebiotics omwe ali mmenemo amathandiza kulimbikitsa chitetezo cha mthupi komanso kulimbana ndi matenda monga chimfine.
Zopindulitsa pa thanzi la maso
KatsitsumzukwaVitamini A ndi wofunikira pa thanzi la maso. Vitamini iyi imathandiza kuti retina itenge kuwala ndipo potero imapangitsa thanzi la maso.
Komanso, chifukwa ndi antioxidant kuwonongeka kwa macular Zingathandize kupewa mavuto okhudzana ndi masomphenya monga
Katsitsumzukwa Vitamini E ndi ma antioxidants amphamvu kwambiri lutein ndi zeaxanthin ndi wolemera mu Lutein ndi zeaxanthin zimateteza maso ku matenda monga ng'ala ndi kuwonongeka kwa macular, pamene vitamini E imapangitsa masomphenya.
Ubwino wa katsitsumzukwa pakhungu ndi tsitsi
ku khungu katsitsumzukwa kakang'ono Kugwiritsa ntchito kungathandize kuchiza ziphuphu. Mavitamini C ndi E amawongolera khungu. Vitamini C makamaka amadyetsa khungu ndi kuteteza kuuma. Ngakhale palibe kafukufuku weniweni, katsitsumzukwaFolate ndi vitamini C mu mafuta a azitona amatha kusintha tsitsi.
Panopa palibe ntchito katsitsumzukwasanayese zotsatira za Komabe, ili ndi zinthu zingapo zomwe zingathandize kuwonda.
Choyamba, ndi otsika kwambiri mu ma calories, ndi ma calories 20 okha mu theka la chikho. Ndizo zambiri popanda ma calories owonjezera katsitsumzukwa Zikutanthauza kuti mukhoza kudya.
Lilinso ndi madzi pafupifupi 94%. Kafukufuku akuwonetsa kuchepa kwa kalori, zakudya zokhala ndi madziImanena kuti kudya ivy kumalumikizidwa ndi kuwonda. Katsitsumzukwa Imakhalanso ndi fiber yambiri, yomwe imapangitsa kuti thupi likhale lochepa komanso kuchepetsa thupi.
- Musanawaike m'firiji, dulani pang'ono kuchokera kumapeto ndikuyika mowongoka mumtsuko. Phimbani ndi thumba la pulasitiki ndi refrigerate kwa masiku anayi. katsitsumzukwa wozizira imatha mpaka chaka.
Katsitsumzukwa kophika kumakhala ndi ma antioxidants ambiri
Kuphatikiza pa kukhala ofewa akaphikidwa, ma antioxidants otchedwa polyphenols amawululidwanso. maphunziro, kuphika katsitsumzukwa wobiriwiraadapeza kuti ntchito yonse ya antioxidant idakwera ndi 16%. Ma antioxidants awiri amphamvubeta-carotene ndi kuchuluka kwa quercetin ndi 24% ndi 98%, motero.
Katsitsumzukwa akhoza kuyanjana ndi magulu awiri osiyana a mankhwala olembedwa;
Ndi mankhwala a antihypertensive:Katsitsumzukwa ali ndi kuthekera kotsitsa kuthamanga kwa magazi. Chifukwa chake, kuphatikiza ndi mankhwala oletsa hypotension, zimatha kutsitsa kwambiri kuthamanga kwa magazi ndikukuika pachiwopsezo.
Ndi diuretic mankhwala: Ma diuretics amaperekedwa kwa anthu omwe ali ndi vuto la impso kapena edema. Katsitsumzukwa Ndi diuretic yachilengedwe ndipo imatha kuwonjezera mphamvu yamankhwala okodzetsa kwambiri.
KatsitsumzukwaNdi ndiwo zamasamba zopatsa thanzi komanso zokoma. Ndi zopatsa mphamvu komanso gwero lalikulu la chakudya cha fiber, folate, ndi mavitamini A, C, ndi K.
Komanso, kudya katsitsumzukwaLili ndi ubwino wambiri wathanzi, kuphatikizapo kuwonda, kugaya bwino, kukhala ndi mimba yabwino, komanso kuchepetsa kuthamanga kwa magazi. Ndiwotchipa, yosavuta kukonzekera, ndipo imapanga kuwonjezera kokoma kwa maphikidwe ambiri.
