Kodi Mizuna ndi chiyani? Ubwino, Zowopsa ndi Kufunika Kwazakudya

mizuna ( Brasica rapa Pali. nipposinica ) ndi masamba obiriwira obiriwira omwe amakhala ku East Asia.

Amatchedwanso mpiru wa mpiru waku Japan kapena mpiru wa kangaude.

Brasica gawo la genus mizunaamachokera ku mitundu ina ya cruciferous, kuphatikizapo broccoli, kolifulawa, kabichi, ndi Brussels zikumera.

Ili ndi masamba obiriwira obiriwira, opyapyala-woonda komanso kukoma kowawa pang'ono. 

Kodi Mizuna ndi chiyani?

mizuna, mpiru wa kangaude, masamba a mpiru aku Japan, masamba amadzi, kyona kapena dzina lasayansi Brassica juncea var. Ndi chomera chodziwika ndi mayina ambiri monga

mizunalikupezeka m'njira zosiyanasiyana. Mitundu 16 yadziwika.

Zomwe zimagwiritsidwa ntchito mu saladi ndipo nthawi zambiri zimasakanizidwa ndi masamba ena, kukoma kwake kofatsa, kofiira kumapereka kukoma kwakukulu kwa pasitala mbale, soups, ndiwo zamasamba ndi pizza.

Kuwonjezera pa kukhala zokoma, zobiriwira zathanzizi zili ndi michere yambiri, kuphatikizapo mavitamini A, C, ndi K. Ilinso ndi ma antioxidants ambiri ndipo imapereka zabwino zambiri zathanzi.

Mitundu ya Mizuna

mizunaNdi imodzi mwamasamba ochepa omwe amabzalidwa mumlengalenga ngati gawo loyesera pa International Space Station.

Ndiosavuta kukula chifukwa imakhala ndi nyengo yayitali ndipo imamera ngakhale nyengo yozizira. Pakali pano, pali mitundu 16, yosiyana maonekedwe ndi maonekedwe mizuna amadziwika kuti. Zina mwa izi ndi izi:

Kyona

Mitundu iyi ndi yopyapyala ndipo imakhala ndi masamba opindika.

Komatsu

Mtundu uwu uli ndi masamba obiriwira, ozungulira ndipo unapangidwa kuti ukhale wosamva kutentha ndi matenda.

Red Komatsuna

Zofanana ndi Komatsuna koma ndi masamba a burgundy. 

Wodala Rich

Mwapadera kwambiri, mtundu uwu ndi wobiriwira wakuda ndipo uli ndi maluwa omwe amawoneka ngati timitu tating'ono ta broccoli. 

Vitamini Green

Ili ndi masamba obiriwira ndipo imalimbana ndi kutentha ndi kuzizira.

Kaya ndi mtundu wanji, mizuna Ndi wolemera mu zakudya. 

Mtengo Wopatsa thanzi wa Mizuna

Chitsamba chobiriwira chamasamba chimenechi chimakhala ndi mavitamini ndi mchere wambiri, kuphatikizapo mavitamini A, C, ndi K. Ngakhale kuti ili ndi michere yambiri, imakhala ndi ma calories ochepa. 

Makapu awiri (85 magalamu) mizuna yaiwisi Lili ndi zakudya zotsatirazi:

Zopatsa mphamvu: 21

Mapuloteni: 2 gramu

Zakudya: 3 g

CHIKWANGWANI: 1 g

Vitamini A: 222% ya DV

Vitamini C: 12% ya DV

Vitamini K: Kuposa 100% ya DV

Calcium: 12% ya DV

Iron: 6% ya DV

Chitsamba chobiriwira chamasambachi ndi chofunikira kuti chitetezo cha mthupi chitetezeke. vitamini A makamaka apamwamba.

Kodi Ubwino wa Mizuna Ndi Chiyani?

Wolemera mu antioxidants

Monga masamba ena ambiri a cruciferous wosakondwandi gwero lolemera la ma antioxidants omwe amateteza maselo kuti asawonongeke kuchokera ku mamolekyu osakhazikika otchedwa ma free radicals. 

Kuchuluka kwa ma radicals aulere kumatha kuyambitsa kupsinjika kwa okosijeni ndipo ndizomwe zimayambitsa matenda a shuga a 2, matenda amtima, Alzheimer's, khansa ndi nyamakazi. 

mizunaLili ndi ma antioxidants osiyanasiyana:

kaemferol

Kafukufuku wamachubu amawulula kuti flavonoid ili ndi mphamvu yotsutsa-kutupa komanso anticancer.

quercetin

A masoka pigment mu zipatso zambiri ndi ndiwo zamasamba. quercetinLili ndi mphamvu zoletsa kutupa. 

beta-carotene

Gulu ili la antioxidants ndilopindulitsa pamtima ndi maso komanso limateteza ku khansa zina. 

Gwero labwino la vitamini C

mizuna Ndi gwero labwino kwambiri la vitamini C.

Vitamini iyi ndi antioxidant yamphamvu yokhala ndi maubwino angapo, kuphatikiza kuthandizira chitetezo chamthupi, kulimbikitsa mapangidwe a collagen ndikuwonjezera kuyamwa kwachitsulo.

Kufufuza kwa maphunziro a 15 kunagwirizanitsa zakudya zomwe zili ndi vitamini C ndi 16% chiopsezo chochepa cha matenda a mtima poyerekeza ndi omwe amadyetsedwa mochepa mu vitamini iyi.

Amapereka kuchuluka kwa vitamini K

Monga masamba ena obiriwira mizuna da vitamini K ndi wolemera mu

Vitamini K amadziwika chifukwa cha ntchito yake pakupanga magazi komanso thanzi la mafupa. Zimathandizira kupanga mapuloteni omwe amaundana, omwe amachepetsa magazi kuchokera ku mabala.

Amathandizira magazi coagulation

mizunaImadzaza ndi vitamini K, michere yofunika yomwe imagwira ntchito zambiri m'thupi. Chofunika kwambiri, vitamini K amathandiza kulimbikitsa mapangidwe a magazi abwino.

Kutsekeka ndikofunikira, ndipo kupanga magazi kumapangitsa kuti machiritso ayambe, zomwe zimathandiza kupewa kutaya magazi kwambiri. Kuperewera kwa vitamini K kumatha kusokoneza njirayi ndikupangitsa kuti magazi azichulukira komanso kuvulala kosavuta.

Vitamini K amapezekanso mu kolifulawa, kabichi, ndi Brussels zikumera, pakati pa masamba ena obiriwira masamba.

amalimbitsa mafupa

Kuphatikiza pa kulimbikitsa magazi kuundana bwino, vitamini K ndi gawo lofunika kwambiri la thanzi la mafupa.

Vitamini K imaganiziridwa kuti imakhudza mwachindunji kagayidwe ka mafupa ndipo imakhudza bwino calcium, mchere wofunikira kuti ukhale ndi mafupa olimba komanso kusunga mafupa.

Kafukufuku wambiri wapeza kuti kudya kwambiri kwa vitamini K kumachepetsa chiopsezo cha kusweka kwa mafupa mwa anthu ena. mizunaLili ndi vitamini K wambiri, ndipo chikho chimodzi chokha chimapereka 348 peresenti ya mtengo wovomerezeka tsiku lililonse.

Kumalimbitsa chitetezo cha mthupi

Chifukwa cha mawonekedwe ake opatsa thanzi komanso kuchuluka kwa antioxidant mizunaZingathandizenso kuti chitetezo chamthupi chizigwira ntchito bwino.

Izi zili choncho chifukwa chakuti ali ndi vitamini C wochuluka, ndipo mbale imodzi yokha imapereka pafupifupi 65 peresenti ya mtengo wovomerezeka tsiku lililonse.

Vitamini C wasonyezedwa kuti amachepetsa nthawi ndi kuopsa kwa matenda opuma, komanso amachepetsa chiopsezo cha matenda monga malungo ndi chibayo.

Kuphatikiza apo, mizunaali ndi ma antioxidants ambiri, omwe amathandizira kuti chitetezo cha mthupi chitetezeke kwambiri. Antioxidants amadziwikanso kuti amateteza ku matenda pamene amathandizira chitetezo cha mthupi.

Muli mankhwala amphamvu olimbana ndi khansa

mizunaAmapereka ma antioxidants omwe awonetsedwa kuti ali ndi zotsatira za anticancer.

Makamaka, zomwe zili ndi kaempferol zimateteza ku matendawa - ndipo kafukufuku wamachubu akuwonetsa kuti mankhwalawa angathandize kuchiza khansa. 

Maphunziro, mizuna Zimasonyezanso kuti masamba a cruciferous monga masamba a cruciferous amatha kuchepetsa kwambiri chiopsezo cha khansa.

Amateteza thanzi la maso

mizunama antioxidants awiri ofunikira pa thanzi la maso. lutein ndi zeaxanthin Lili. Mankhwalawa amateteza retina kuti asawonongeke komanso amasefa kuwala kwa buluu komwe kungakhale kovulaza. 

chifukwa chachikulu cha khungu padziko lonse lapansi kuchepa kwa macular okhudzana ndi zakaAmapereka chitetezo ku ARMD.

Idyani masamba ena obiriwira monga kale, mpiru ndi sipinachi kuti mukhale ndi thanzi la maso. Zakudya zopatsa thanzi izi zimakhala ndi vitamini A ndi lutein, komanso ma antioxidants ena ofunikira omwe amalimbikitsa thanzi.

Zoyipa za Mizuna ndi zotani?

Ngakhale kafukufuku ndi wochepa, mizuna Sizinagwirizane ndi zotsatira zoyipa zilizonse. Komabe, kudya kwambiri kumatha kubweretsa mavuto azaumoyo kwa omwe ali ndi vuto la masamba a brassica.

Chifukwa cha kuchuluka kwa vitamini K, imatha kuyanjana ndi mankhwala ochepetsa magazi monga Warfarin. 

Chifukwa chake, ngati mukugwiritsa ntchito mankhwala ochepetsa magazi, muyenera kulankhula ndi katswiri wazachipatala musanadye zakudya zokhala ndi vitamini K.

mizuna Zingayambitsenso miyala ya impso mwa anthu ena zikamamwa mochuluka. oxalate zikuphatikizapo. Ngati mumakonda kudwala matenda a impso, muyenera kusamala mukamagwiritsa ntchito.

Momwe Mungadyere Mizuna 

Nthawi zambiri amafotokozedwa ngati kusakaniza pakati pa arugula ndi mpiru mizunaIli ndi kukoma kowawa pang'ono, kofiira kowonjezera pazakudya zosaphika ndi zophikidwa. Ikhoza kugwiritsidwa ntchito yaiwisi mu saladi.

Itha kuphikidwanso powonjezera ku chipwirikiti, pasitala, pizza ndi supu. Itha kugwiritsidwanso ntchito mu masangweji.

Chifukwa;

mizuna, masamba a mpiru, ndi masamba ena a cruciferous monga broccoli, kale, ndi turnips Ndi masamba obiriwira okhudzana ndi masamba.

Chobiriwira chobiriwirachi chimakhala ndi michere yambiri, chokhala ndi antioxidants, komanso mavitamini K, A, ndi C ambiri.

Zakhala zikugwirizana ndi kuchepetsa chiopsezo cha khansa, kupititsa patsogolo chitetezo cha mthupi komanso kutsekeka kwa magazi, thanzi labwino la maso ndi mafupa amphamvu.

Mutha kugwiritsa ntchito zobiriwira zosunthikazi ndi zokometsera pang'ono, za peppery mu saladi ndi supu.