Kodi Ubwino ndi Kuopsa kwa Watercress ndi Chiyani?

WatercressNdi chomera chamasamba chobiriwira chomwe chili ndi zakudya zopatsa thanzi ndipo nthawi zambiri sichimanyalanyazidwa. Lili ndi masamba ang'onoang'ono ozungulira ndi zimayambira zodyedwa, zokometsera pang'ono, zowawa.

WatercressNdi membala wa banja la Brassicaceae, lomwe limaphatikizapo kolifulawa, broccoli, zikumera za Brussels ndi kabichi. chabwino Ndi masamba a cruciferous.

Kamodzi amaonedwa ngati udzu, zitsamba zobiriwirazi zidayamba kulimidwa ku England koyambirira kwa zaka za m'ma 1800 koma tsopano zimamera m'madzi padziko lonse lapansi.

pano "watercress ndi chiyani", "watercress ndi yabwino kwa chiyani", "mapindu a watercress ndi chiyani" mayankho a mafunso anu…

Watercress Nutrition Value

zopatsa mphamvu mu watercress Ndiwochepa koma uli ndi zakudya zosiyanasiyana.

Kachulukidwe kazakudya ndi muyeso wa ma calories angati omwe chakudya chimapereka. Chifukwa watercress Ndi chakudya chopatsa thanzi kwambiri.

Mbale imodzi (34 magalamu) michere zili mu watercress zili motere: 

Zopatsa mphamvu: 4

Zakudya: 0.4 g

Mapuloteni: 0.8 gramu

mafuta: 0 g

CHIKWANGWANI: 0.2 g

Vitamini A: 22% ya Reference Daily Intake (RDI)

Vitamini C: 24% ya RDI

Vitamini K: 106% ya RDI

Calcium: 4% ya RDI

Manganese: 4% ya RDI

XMUMX gramu watercress vitamini wosungunuka mafuta wofunikira kuti magazi aziundana komanso mafupa athanzi vitamini K Amapereka zoposa 100% zofunikira tsiku lililonse

Watercress ilinso ndi mavitamini E ochepa, thiamine, riboflavin, vitamini B6, folate, pantothenic acid, magnesium, phosphorous, potaziyamu, sodium ndi mkuwa.

Kodi Ubwino wa Watercress Ndi Chiyani?

WatercressLili ndi isothiocyanates, zomwe zingathandize kupewa khansa komanso kulimbikitsa chitetezo cha mthupi. 

Ma nitrate omwe ali mumasamba amathandizira thanzi la mtima ndipo amatha kupititsa patsogolo ntchito zathupi. 

Zakudya zina zomwe zili mumasambawa zingathandize kupewa matenda a mafupa komanso kuchiza matenda a shuga.

Kuchuluka kwa antioxidant kumachepetsa chiopsezo cha matenda aakulu

WatercressImadzaza ndi mankhwala opangira ma antioxidants omwe amateteza ku kuwonongeka kwa ma cell chifukwa cha ma free radicals, omwe ndi mamolekyu owopsa omwe amatsogolera kupsinjika kwa okosijeni.

Kupsinjika kwa okosijeni kumalumikizidwa ndi matenda angapo osatha monga shuga, khansa, ndi matenda amtima.

Watercress Kudya zakudya zokhala ndi antioxidant, monga izi, kungathandize kuteteza kupsinjika kwa okosijeni, zomwe zingachepetse chiopsezo chotenga matendawa.

Kafukufuku wa mankhwala a antioxidant omwe amapezeka mumasamba 12 osiyanasiyana a cruciferous, watercress Anapeza oposa 40 flavonoids, mankhwala zomera mmenemo.

Watercress, adapambana masamba ena onse mu kafukufukuyu malinga ndi kuchuluka kwa phenol komanso kuthekera kochepetsera ma free radicals.

Komanso, maphunziro watercressYagwirizanitsa ma antioxidants mu fenugreek ndi chiopsezo chochepa cha khansa, shuga, ndi matenda a mtima.

Lili ndi omega 3 fatty acids

Timadziwa bwino zakudya zomwe zimapatsa omega 3, monga nsomba za salimoni, tuna, ndi mackerel. Masamba obiriwira obiriwira amaperekanso mafuta awa opatsa thanzi.

Watercress Ngakhale ili ndi mitundu yosiyanasiyana ya phytonutrients, mavitamini ndi mchere, imakhala ndi omega 3 polyunsaturated fatty acids (PUFAs), makamaka mu mawonekedwe a alpha-linolenic acid (ALA).

Lili ndi mankhwala omwe angateteze mitundu ina ya khansa

Watercress Chifukwa chakuti imakhala ndi phytochemicals yambiri, ikhoza kuchepetsa chiopsezo chokhala ndi mitundu ina ya khansa.

Watercress ndi masamba ena a cruciferous ali ndi glucosinolates omwe amalowetsedwa kumagulu otchedwa isothiocyanates akadulidwa ndi mpeni kapena kutafuna.

isothiocyanates sulforaphane ndi phenethyl isothiocyanate (PEITC).

Mankhwalawa amateteza ku khansa poteteza maselo athanzi kuti asawonongeke, kuyambitsa mankhwala a carcinogenic, ndikuletsa kukula ndi kufalikira kwa zotupa.

Watercress Zimanenedwa kuti isothiocyanates yomwe ili mmenemo imalepheretsa khansa ya m'matumbo, mapapo, prostate ndi khungu.

Komanso, kufufuza watercress Zikuwonetsa kuti isothiocyanates ndi sulforaphane momwemo zimalepheretsa kukula kwa ma cell a khansa ya m'mawere.

Imathandizira thanzi la mtima

WatercressNdi ndiwo zamasamba zothandiza mtima thanzi.

Ndi masamba a cruciferous, ndipo kudya masamba a cruciferous ndi kopindulitsa pa thanzi la mtima.

Kafukufuku wa anthu opitilira 500.000 adapeza kuti masamba a cruciferous amachepetsa chiopsezo cha matenda amtima mpaka 16%.

Watercress beta-carotene, lutein ndi zeaxanthin Lili ndi antioxidants monga Miyezo yochepa ya carotenoids imeneyi imagwirizanitsidwa ndi matenda a mtima ndi kuthamanga kwa magazi.

Kafukufuku wasonyeza kuti kuchuluka kwa carotenoids sikumangoteteza ku matenda a mtima, komanso kumachepetsa chiopsezo cha matenda a mtima ndi sitiroko.

Watercress Lilinso ndi zakudya za nitrate, zomwe zimawonjezera thanzi la mitsempha yamagazi mwa kutsekereza mitsempha yamagazi ndikuchepetsa kuuma ndi kulimba kwa mitsempha yamagazi.

Nitrates muzakudya amadziwika kuti amachepetsa kuthamanga kwa magazi powonjezera nitric oxide m'magazi.

Amachepetsa cholesterol

Watercressimathandizira kutsitsa cholesterol, yomwe imatha kulimbikitsa thanzi la mtima.

Pakufufuza kwa masiku 10 kwa makoswe okhala ndi cholesterol yayikulu, watercress kuchotsa Kuchiza ndi mankhwalawa kunatsitsa cholesterol yonse ndi 34% ndi "zoyipa" za LDL cholesterol ndi 53%.

Mavitamini ndi vitamini K amateteza ku osteoporosis

Watercress Lili ndi mchere wambiri wofunikira kuti mafupa akhale ndi thanzi labwino, kuphatikizapo calcium, magnesium, potaziyamu ndi phosphorous.

Ngakhale zotsatira za calcium pa thanzi la mafupa, magnesium, vitamini K ndi potaziyamu zimadziwika bwino, zimakhalanso ndi ntchito zina zofunika.

Kudya masamba odzaza ndi michere kumakhudza thanzi la mafupa.

Kuphatikiza apo, mbale imodzi (34 magalamu) watercressamapereka zoposa 100% za tsiku ndi tsiku za vitamini K. Vitamini K ndi gawo la osteocalcin, puloteni yomwe imamanga minofu yathanzi ya mafupa ndikuwongolera kusintha kwa mafupa.

Pakafukufuku wina, anthu omwe amadya kwambiri vitamini K anali ochepera 35% kuti azithyoka m'chiuno kusiyana ndi omwe amadya kwambiri.

Kumalimbitsa chitetezo chokwanira

WatercressMbale ya mkungudza imakhala ndi 15 mg ya vitamini C (34 magalamu), yomwe imakwaniritsa 20% ya tsiku ndi tsiku kwa amayi ndi 17% ya amuna.

Vitamini C Amadziwika ndi zotsatira zopindulitsa pa thanzi la chitetezo cha mthupi. Kuperewera kwa vitamini C kumalumikizidwa ndi kuchepa kwa chitetezo chamthupi komanso kuchuluka kwa kutupa.

Vitamini C imalimbitsa chitetezo cha mthupi mwa kuwonjezera kupanga maselo oyera a magazi olimbana ndi matenda.

Ngakhale kuti kafukufuku wa anthu ambiri sasonyeza kuti vitamini C amachepetsa chiopsezo cha chimfine, amanena kuti amachepetsa nthawi ya zizindikiro ndi 8%.

Zakudya za nitrate zimathandizira kuti maseŵera azichita bwino

brassicaceae banja la masamba ali mkulu mlingo wa zakudya nitrates.

Nitrates, monga beets, radishes, ndi watercress masamba obiriwirandi zinthu zomwe zimachitika mwachilengedwe.

Amatsitsimutsa mitsempha yamagazi ndikuwonjezera kuchuluka kwa nitric oxide m'magazi, zomwe zimakhudza kuchita masewera olimbitsa thupi.

Komanso, nitrate yazakudya imachepetsa kuthamanga kwa magazi ndikuchepetsa kuchuluka kwa okosijeni wofunikira pakuchita masewera olimbitsa thupi, zomwe zimawonjezera kulolerana.

Kafukufuku wosiyanasiyana wa zakudya za nitrate kuchokera ku beets ndi masamba ena awonetsa kuchita bwino kwa masewera olimbitsa thupi mwa othamanga.

Lili ndi carotenoids zomwe zingateteze thanzi la maso

Watercressmankhwala a antioxidant m'banja la carotenoid lutein ndi zeaxanthin Lili.

Kafukufuku wambiri wasonyeza kuti lutein ndi zeaxanthin ndizofunikira pa thanzi la maso. Makamaka amateteza maso ku kuwala kwa buluu.

Lutein ndi zeaxanthin amachepetsa chiopsezo cha kuwonongeka kwa macular ndi kukula kwa cataract.

Komanso, watercress Vitamini C imalumikizidwanso ndi chiopsezo chochepa chokhala ndi ng'ala.

Kodi Watercress Imakupangitsani Kukhala Wofooka?

Ngakhale sanaphunzire kwenikweni, watercress Zingakhalenso zopindulitsa pakuwongolera kulemera.

Ndi chakudya chopatsa thanzi kwambiri - mbale imodzi (34 magalamu) imakhala ndi zopatsa mphamvu zinayi zokha ndipo imapereka michere yofunika.

Ngati mukuyesera kuchepetsa kapena kuchepetsa thupi, watercress Muyenera kudya masamba opatsa thanzi, otsika kalori monga 

Ubwino wa Watercress kwa Khungu

Watercress Zingathandize kuchepetsa kutupa khungu. 

WatercressVitamini A mmenemo kumathandiza kuti khungu thanzi. Zimateteza maselo a khungu kuti asawonongeke chifukwa cha ma free radicals. Mcherewu umawonjezeranso kukana matenda a pakhungu.

WatercressMa isothiocyanates omwe ali mmenemo amathanso kupewa khansa yapakhungu. Mankhwalawa amasokoneza maselo owopsa ndikubwezeretsanso magwiridwe antchito a cell.

 Momwe Mungadyere Watercress

Chifukwa cha chidwi chake watercress Imadula mwachangu kuposa masamba ena ambiri. Zimawonjezeranso kununkhira kwa zokometsera ku mbale iliyonse yomwe wawonjezedwa. Mutha kugwiritsa ntchito masamba awa motere:

- Onjezani ku saladi zamasamba.

- Onjezani masangweji ndi tchizi kapena masamba ena.

- Onjezani ku omelet kuti mudye chakudya cham'mawa.

- Onjezani ku ma smoothies.

Kodi Kuopsa kwa Watercress Ndi Chiyani?

Watercress Masamba ambiri a cruciferous, kuphatikiza ayodini, amatha kusokoneza kagayidwe ka ayodini. goitrogen Lili ndi mankhwala otchedwa Iodine ndi yofunika kwambiri pa thanzi la chithokomiro, ndipo kusokoneza kumeneku kungayambitse matenda a chithokomiro.

Anthu omwe ali ndi vuto la chithokomiro watercress (ndi masamba ena a cruciferous) kudya kuyenera kusamala.

Watercresslili ndi potaziyamu, ngakhale pang'ono. Kuchuluka kwa potaziyamu kumatha kukulitsa matenda a impso. Omwe akukumana ndi mavuto a impso watercress sayenera kudya.

Kodi mumakonda kudya watercress? Kodi chakudya chopatsa thanzichi mumachigwiritsa ntchito bwanji komanso kuti?