Benefits, Kukuvadza uye Kukosha Kwekudya kweBrussels Inomera

Brussels inomera muriwo wemhuri yeBrassicaceae. konifurawa ve kabichi na cousin. Brussels inomera, imwe yemiriwo yecruciferous, yakafanana nemini cabbage. Mabhenefiti eBrussels anomera anosanganisira kudzikisa cholesterol, kuenzanisa mazinga ehomoni, kuvandudza kugaya, kuchengetedza moyo, kuwedzera kusadzivirirwa kwemuviri uye kuwedzera kudzivirira kwemuviri. Kuve nehupfumi hwekudya kunopa mabhenefiti eBrussels anomera.

Chii chinonzi Brussels Sprouts?

MaBrussels anomera ( Brassica oleracea ) ari mumhuri yecruciferous yemiriwo. Ine zvinhu zvinokwanisa kurwisa gomarara. Kufanana nehama dzayo broccoli, cauliflower, uye makabheji, muriwo uyu unewo zvirwere zvinorwisa antioxidants nezvimwe zvinovaka muviri.

Brussels Inomera Nutritional Value

Miti yeBrussels ine macalorie mashoma. Yakapfuma mu fiber, mavitamini uye zvicherwa. Kukosha kwekudya kwe78 magiramu eBrussels inomera yakabikwa seinotevera: 

• Calories: 28
• Mapuroteni: 2 gramu
• Carbs: 6 gramu
• Fiber: 2 gramu
• Vitamin K: 137% yeRDI
• Vitamin C: 81% yeRDI
• Vitamin A: 12% yeRDI
• Folate: 12% yeRDI
• Manganese: 9% yeRDI 

MaBrussels anomera akakosha pakuvhara ropa uye hutano hwemapfupa. vitamini Ki akapfuma mu Inobatsira kuwedzera kunyura kwesimbi, inoita basa mukugadzirisa matishu uye immune function vitamini C iripowo muhuwandu hwepamusoro. Inotsigira intestinal hutano neine fiber content.

Mukuwedzera kune zvinovaka muviri zviri pamusoro, zvishoma Vitamin B6Iine potassium, iron, thiamine, magnesium uye phosphorus.

Brussels Inomera Benefits

• Antioxidant content

Iyo inonakidza antioxidant yemukati yeBrussels inomera ndeimwe yekutanga kumira kunze. Antioxidants makomisheni anoderedza oxidative kusagadzikana mumasero edu uye kuderedza njodzi yechirwere chisingaperi.

MaBrussels anomera akakwira mu kaempferol, inobatsira antioxidant. Kaempferol inhibits cancer cell kukura, inoderedza kuzvimba uye inovandudza hutano hwemoyo.

• High fiber content

78 magiramu ezvimedu zveBrussels zvakabikwa zvinosangana ne8% yezvinodiwa zvezuva nezuva fiber. LifIcho chikamu chakakosha chehutano uye chine zvakawanda zvinobatsira. Inopfavisa chituru uye inobvisa kuvimbiswa. Inovandudza kugaya nekubatsira kudyisa mabhakitiriya anobatsira ari mumatumbu edu. Kuwedzera fiber kushandiswa kunoderedza njodzi yechirwere chemoyo. Inobatsira kudzora shuga yeropa.

• Huwandu hwevhitamini K

MaBrussels anomera inzvimbo yakanaka yevhitamini K. 78 magiramu ezvimedu zveBrussels zvakabikwa zvinopa 137% yezvinodiwa zvezuva nezuva zvevhitamini K. Vitamin K inoita basa rakakosha mumuviri. Izvo zvinodiwa kuti ropa coagulation. Vitamin K yakakoshawo kune hutano hwemapfupa. Inopa dziviriro kubva kune osteoporosis. Inowedzera simba remapfupa.

• Omega 3 fatty acids zviri mukati

Kune avo vasingadyi hove kana zvekudya zvemugungwa, zvakakwana omega 3 fatty acid Zvakaoma kudya. Zvokudya zvezvirimwa zvine alpha-linolenic acid (ALA), rudzi rwe omega 3 fatty acid iyo inoshandiswa zvishoma mumiviri yedu pane chete omega 3 mafuta muhove uye mugungwa. Izvi zvinodaro nekuti muviri unogona kungoshandura ALA kune anonyanya kushanda mafomu eomega 3 fatty acids muhuwandu hushoma.

MaBrussels anomera ndeimwe yeakanakisa chirimwa masosi e omega 3 fatty acids. Omega 3 mafuta anoderedza ropa triglycerides, anononoka kunonoka kuziva, anoderedza insulin kuramba uye kuzvimba. 

• Vitamin C content

MaBrussels anomera, 78 magiramu, anopa 81% yezvinodiwa zvezuva nezuva zvevhitamini C. Vitamin C yakakosha pakukura uye kugadzirisa kwematishu mumuviri. Iyo zvakare ine antioxidant, collagen Inowanikwa mukugadzirwa kweprotein yakadai uye inosimbisa hutachiona.

• potassium content

Miti yeBrussels ine potassium yakawanda. PotassiumIyo electrolyte inodiwa kuchengetedza tsinga inoshanda, mhasuru contraction, bhonzo density, uye tsinga uye tsandanyama-ane hukama masisitimu. Inobatsira kuchengetedza membrane chimiro chemasero uye kutumira nerve impulses.

• Inodzivirira kubva kugomarara

Iyo yakakwira antioxidant level yeBrussels inomera inodzivirira kubva kune mamwe marudzi egomarara. Iyo antioxidants muBrussels inomera inoderedza mahara radicals. Aya makomisheni anoumbwa neoxidative kusagadzikana iyo inobatsira kune zvirwere zvakaita segomarara. 

• Inodzikamisa shuga yeropa

Imwe yemabhenefiti eBrussels inomera ndeyekuti inobatsira kuchengetedza shuga yeropa yakagadzikana. Cruciferous miriwo yakaita seBrussels inomera inoderedza njodzi yekuva nechirwere cheshuga. Izvi zvinodaro nekuti miriwo yecruciferous yakakwira mufiber uye inogadzirisa mazinga eshuga yeropa. Fiber inofamba zvishoma nezvishoma mumuviri wese uye inononoka kunyudzwa kweshuga muropa. 

• Inoderedza kuzvimba

Kuzvimba kunowanzoita immune system. Kana kuzvimba kusingaperi igomarara, chirwere cheshuga uye kukonzera zvirwere zvakaita sehosha yemwoyo. Cruciferous miriwo yakaita seBrussels inomera ine makomisheni anodzivirira kuzvimba. Brussels inomera Kuve yakakwira mune antioxidants, inobatsira zvakare kudzikamisa mahara radicals anogona kukonzera kuzvimba.

• inovandudza kugaya

Iyo glucosinolates muBrussels inomera inodzivirira yakapfava yemukati mekugaya uye mudumbu. leaky gut syndrome uye inoderedza njodzi yezvimwe zvirwere zvekudya. 

Iyo sulforaphane inowanikwa muBrussels inomera inofambisa kubviswa kwehupfu kubva mumuviri. Inovandudza kugaya nekudzivirira kuwedzera kwebhakitiriya kukura mumatumbo microflora.

• Inobatsira pahutano hwemaziso neganda

Miti yeBrussels ine vhitamini C uye vhitamini A. Vhitamini C inorwisa kukuvara kwechiedza cheUV izvo zvinogona kutungamira kugomarara reganda kana kuchembera kweganda. Vitamin A inodzivirira kubva pakukuvadzwa kweganda nemeso.

Mavhitamini ese ari maviri anononoka kuchembera, anovandudza hutano hwemaziso, anosimbisa kudzivirirwa kweganda, uye anokurudzira kukura kwemasero matsva.

Kudya michero nemiriwo zvakakwirira mu antioxidants, zvine hukama nezera macular degeneration inoderedza njodzi. Miti yeBrussels ine antioxidant zeaxanthin. Zeaxanthin inosefa mwaranzi inokuvadza inopinda mucornea.

Brussels inomera sulforaphane Izvo zvirimo zvakare zvinoderedza kukuvadzwa kweiyo oxidative kusagadzikana kumaziso. Inodzivirira kubva paupofu, cataract uye mamwe matambudziko. Inodzivirira ganda, inodzivirira kenza uye kuzvimba.

• Inobatsira kune hutano hwehuropi

Brussels sprouts 'vitamin C uye vitamin A antioxidants inobatsira kudzivirira oxidative kusagadzikana uye kuzvimba kunokuvadza masero ehuropi.

MaBrussels anomera ari kuonda here?

Kufanana nemimwe miriwo nemichero, Brussels inomera yakaderera mumakoriori uye yakakwirira mufiber. Nechinhu ichi, chinoita kuti unzwe wakaguta kwenguva yakareba uye inobatsira kutora mashoma macalorie. Nokudaro, chikafu chinobatsira kuderedza uremu.

Nzira yekuchengetedza sei Brussels inomera?

• Shandisa muriwo mukati memazuva matatu kusvika manomwe ekutenga kuti usaparare zvinovaka muviri. 
• Kana ukaichengeta isina kubikwa, icharamba iri itsva kwenguva refu mufiriji. 
• Kuchengeta kwakaputirwa mumapepa kana mubhegi repurasitiki kunowedzera hupenyu hwayo hwesherufu.

Madyiro eBrussels anomera

Iwe unogona kushandisa iyi miriwo inobatsira nenzira dzakasiyana.

• Inogona kuwedzerwa kudivi ndiro uye appetizers.
• Iwe unogona kubika, fry uye kubika kuti ugadzirire kudya kunonaka.
• Iwe unogona kugura migumo, kuvasanganisa nepepireti uye munyu mumafuta emuorivhi uye fry ivo muchoto kusvikira vaita crispy.
• Unogona kuwedzera pasta.

Kukuvadza kweBrussels Inomera

• Inofungidzirwa kuti miriwo yecruciferous yakadai seBrussels inomera inogona kuva nemigumisiro yakaipa pahutano hwehutano.
• Cruciferous miriwo ndiyo sosi yeglucosinolate. Mamwe maglucosinolates anoshandurwa kuita goitrogenic marudzi anogona kunge ane chekuita nethyroid basa. Nokuda kwechikonzero ichi, avo vane zvinetso zvethyroid vanofanira kudya zvishoma.
• Kudya mbishi Brussels inomera inokonzera gasi kuumbwa.
• Kudyisa Brussels inomera inogona kukonzera kuputika.

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