Zviri muChinyorwa
mizuna ( brassica rapa pane. nipposinica ) muriwo weshizha wegirinhi unowanikwa kuEast Asia.
Inonziwo Japanese mustard greens kana spider mustard.
brassica chikamu chejenasi mizunavanobva kune mamwe marudzi ecruciferous, anosanganisira broccoli, cauliflower, makabheji, uye Brussels inomera.
Iine mashizha akasvibira, matete-stemmed serrated uye inovava zvishoma.
Chii chinonzi Mizuna?
mizuna, spider mustard, Japanese mustard greens, water greens, kyona kana zita resainzi Brassica juncea var. Chirimwa chinozivikanwa nemazita akawanda sekuti
mizunainowanikwa nenzira dzakasiyana-siyana. 16 marudzi akaonekwa.
Inowanzoshandiswa mumasaladhi uye kazhinji yakasanganiswa nemamwe magirini, kupfava kwayo, peppery kunhuhwirira kunopa kunaka kukuru kune pasta ndiro, soups, miriwo ndiro uye pizza.
Kunze kwekunaka, girinhi ine utano iyi ine zvakawanda zvinovaka muviri, kusanganisira mavhitaminzi A, C, uye K. Iyo zvakare yakapfuma mune antioxidants uye inopa akawanda akasiyana ehutano mabhenefiti.
Mhando dzeMizuna
mizunaNdiyo imwe yemiriwo mishoma inorimwa muchadenga sechikamu chekuyedza muInternational Space Station.
Zviri nyore kurima nekuti ine mwaka wakareba wekukura uye inokura kunyangwe kuchitonhora. Parizvino, kune marudzi gumi nematanhatu, akasiyana muvara uye magadzirirwo mizuna inozivikanwa kuva. Zvimwe zvacho ndeizvi:
Kyona
Iyi yakasiyana-siyana ipenzura-yakaonda uye ine mashizha ane serrated.
komatsu
Rudzi urwu rune rima rakasvibira, mashizha akatenderedzwa uye rakagadzirwa kuti rive rinodzivirira kupisa uye zvirwere.
Red Komatsuna
Zvakafanana neKomatsuna asi ine burgundy mashizha.
Anofara Mupfumi
Kunyanya kusarudzika, rudzi urwu rwakasvibira uye rwune maruva anotaridzika senge madiki broccoli misoro.
Vitamin Green
Iine mashizha akasvibira uye inopikisa zvose kupisa uye kutonhora.
Chero rudzi, mizuna Yakapfuma mune zvinovaka muviri.
Nutritional Kukosha kweMizuna
Uyu mashizha ane mashizha akasvibira ane mavhitamini akawanda nemaminerari, kusanganisira mavhitaminzi A, C, uye K. Pasinei nehupfumi hwayo hwekudya, ine macalorie mashoma.
Makapu maviri (85 gramu) mizuna mbishi Iine zvinotevera zvinovaka muviri:
Calories: 21
Mapuroteni: 2 gramu
Carbs: 3 gramu
Fiber: 1 gramu
Vitamin A: 222% yeDV
Vitamin C: 12% yeDV
Vitamin K: Kupfuura 100% yeDV
Calcium: 12% yeDV
Simbi: 6% yeDV
Uyu mashizha ane mashizha akasvibira akakosha pakuchengetedza immune system yakasimba. vhitamini A kunyanya yakakwirira.
Ndeapi Mabhenefiti eMizuna?
Yakapfuma mune antioxidants
Kufanana nemimwe miriwo yakawanda yecruciferous disgruntledinzvimbo yakapfuma ye antioxidants inodzivirira masero kubva mukukuvadzwa kubva kumamorekuru asina kugadzikana anonzi emahara radicals.
Kuwedzeredza mazinga emahara radicals anogona kukonzera oxidative kusagadzikana uye inokonzeresa yerudzi rwechipiri chirwere cheshuga, chirwere chemoyo, Alzheimer's, cancer uye rheumatoid arthritis.
mizunaIine akasiyana antioxidants:
kaemferol
Zvidzidzo zveTest-tube zvinoratidza kuti iyi flavonoid compound ine simba rekurwisa-kuzvimba uye anticancer mhedzisiro.
quercetin
A natural pigment mumichero yakawanda nemiriwo. quercetinIine simba rinopesana nekuputika.
beta carotene
Iri boka rema antioxidants rinobatsira kumoyo uye hutano hwemaziso uye rinodzivirira kubva kune mamwe magomarara.
Nzvimbo yakanaka yevhitamini C
mizuna Iyo inoshamisa yakanaka sosi yevhitamini C.
Iyi vhitamini ine simba antioxidant ine akawanda mabhenefiti, kusanganisira kutsigira immune system, kukurudzira kuumbwa kwecollagen uye kuwedzera kunyura kwesimbi.
Ongororo yezvidzidzo zve15 zvakabatanidza kudya kwakanyanya muvhitamini C ine 16% yakaderera njodzi yechirwere chemoyo zvichienzaniswa nevaya vakadyiswa zvakaderera muvhitamini iyi.
Inopa huwandu hwakawanda hwevhitamini K
Semamwe mashizha ane mashizha mizuna da vitamini K akapfuma mu
Vitamin K inozivikanwa nebasa rayo mukugwamba kweropa uye hutano hwemapfupa. Inobatsira kugadzira mapuroteni anobatanidzwa mukugwamba, izvo zvinomisa kubuda ropa kubva pakucheka.
Inotsigira ropa coagulation
mizunaInotakurwa nevhitamini K, chikafu chakakosha chinoita mabasa mazhinji mumuviri. Chinonyanya kukosha, vitamini K inobatsira kusimudzira kuumbwa kweropa rine hutano.
Kuvhara kunokosha, uye kuumba chivharo kunobvumira kupora kutanga, zvichibatsira kudzivirira kubuda ropa kwakanyanyisa. Kushaikwa kwevhitamini K kunogona kukanganisa maitiro aya uye kukonzera kurasikirwa kweropa uye nekupwanya nyore.
Vitamin K inowanikwawo mukoliflower, makabheji, uye Brussels inomera, pakati pemamwe mashizha mashizha akasvibira.
inosimbisa mapfupa
Pamusoro pekusimudzira kugadzika kweropa kune hutano, vitamini K zvakare chinhu chakakosha chehutano hwemapfupa.
Vitamin K inofungidzirwa kuti inokanganisa zvakananga metabolism yemapfupa uye inokanganisa kuenzana kwecalcium, chicherwa chakakosha pakuvaka mapfupa akasimba uye kuchengetedza huwandu hwemapfupa.
Ongororo dzinoverengeka dzakawana kuti kudya kwakanyanya kwevhitamini K kunogona kuderedza njodzi yekutyoka kwemapfupa mune vamwe vanhu. mizunaIyo ine vhitamini K yakawanda, uye kapu imwe chete inopa 348 muzana yehuwandu hwezuva nezuva hunokurudzirwa.
Inovandudza hutano hwehutano
Nekuda kweiyo inonakidza nutrient chimiro uye yakakwira antioxidant yemukati mizunaInogonawo kubatsira kuchengetedza immune system kushanda zvakanaka.
Izvi zvinokonzerwa nekuti ine vhitamini C yakawanda, uye ndiro imwe chete inopa zvikamu makumi matanhatu neshanu kubva muzana zvemutengo unokurudzirwa zuva nezuva.
Vhitamini C yakaratidzwa kuderedza nguva uye kuoma kwezvirwere zvekufema, pamwe nekuderedza njodzi yemamiriro akaita semarariya nepneumonia.
Pamusoro pe, mizunayakakwirira mu antioxidants, iyo inogona kubatsira kuwedzera kusadzivirirwa kwezvirwere zvakanyanya. MaAntioxidants anozivikanwawo kudzivirira kubva kuhutachiona asi achivandudza immune system.
Rine simba rekurwisa cancer
mizunaInopa ma antioxidants ayo akaratidzwa kuva ane anticancer mhedzisiro.
Kunyanya, kaempferol yemukati inodzivirira kubva kuchirwere ichi - uye bvunzo-tube zvidzidzo zvinoratidza kuti komisheni iyi inogona kubatsira kurapa gomarara.
Zvidzidzo, mizuna Inoburitsawo kuti miriwo yecruciferous senge cruciferous miriwo inogona kuderedza zvakanyanya njodzi yegomarara.
Inodzivirira hutano hwemaziso
mizunamaviri antioxidants akakosha kune hutano hwemaziso. lutein uye zeaxanthin Rine. Mishonga iyi inodzivirira retina kubva mukukuvadzwa kweoxidative uye kusefa kunze kunogona kukuvadza mwenje weblue.
chinokonzera upofu munyika yose kuderera kwemacular degenerationInopa dziviriro kubva kuARMD.
Idya mamwe mashizha ane mashizha akaita sekare, turnips uye sipinashi kuitira utano hwemaziso. Izvi zvekudya zvinovaka muviri zvakakwirira mune zvose vhitamini A uye lutein, pamwe chete nezvimwe zvakakosha zvinosimudzira hutano zvinosimudzira antioxidants.
Ndezvipi zvakaipa zveMizuna?
Kunyange zvazvo tsvakurudzo ishoma, mizuna Hazvina kubatanidzwa nemigumisiro yakakomba. Zvisinei, kudya zvakanyanya kunogona kuunza matambudziko ehutano kune avo vane brassica yemiriwo allergies.
Nekuda kwehuwandu hwayo hwevhitamini K, inogona kudyidzana nemishonga inoderedza ropa seWarfarin.
Naizvozvo, kana uri kutora zvinoderedza ropa, unofanirwa kutaura nenyanzvi yako yehutano usati wadya chikafu chakapfuma muvhitamini K.
mizuna inogonawo kukonzera matombo eitsvo mune vamwe vanhu kana ichidyiwa muhuwandu. oxalate inosanganisira. Kana iwe uchinyatsoenderana nematombo eitsani, unofanirwa kungwarira nezvekunwa kwaro.
Madyiro eMizuna
Kazhinji inotsanangurwa semusanganiswa pakati pe arugula nemasitadhi mizunaIine inovava zvishoma, peppery flavour inowedzerwa kune mbishi uye yakabikwa ndiro. Inogona kushandiswa yakasvibirira mumasaladhi.
Inogonawo kubikwa nekuwedzera kune kusanganisa-fries, pasta ndiro, pizza uye soups. Inogonawo kushandiswa mune sandwiches.
Semagumo;
mizuna, miriwo yemasitadhi, nemimwe miriwo yecruciferous yakadai sebroccoli, kale, uye turnips Muriwo une hukama negirinhi.
Iyi girini ine nutrient-dense, yakawanda mu antioxidants, uye yakakwirira muvhitamini K, A, uye C.
Izvo zvave zvichibatanidzwa nekuderedzwa kwekenza njodzi, kuvandudzwa kwehutano hwekudzivirira uye kuvhara ropa, hutano hwemaziso huri nani uye mapfupa akasimba.
Iwe unogona kushandisa iyi yakasvibirira yakawanda ine zvinonhuwira zvishoma, peppery flavour mumasaladhi uye soups.
Zvinyorwa Zvaunofanirwa Kuverenga
