Purple Cabbage Benefits, Kukuvadza uye Macalorie

Red cabbage anonziwo purple cabbage chirimwa "Brassica” Ndezveboka remiti. Iri boka rinosanganisira miriwo yakaita sebroccoli, Brussels inomera, uye kare.

Inonaka zvakafanana nekare, asi iyo yepepuru yakasiyana-siyana yakapfuma mumiti inobatsira yemiti yakabatanidzwa kune hutano hunobatsira, semapfupa akasimba uye mwoyo une hutano.

yepepuru kabichiIyo inozivikanwa kuderedza kuzvimba uye kudzivirira kune mamwe marudzi egomarara. Uyezve, muriwo unogona kushandiswa zvakasiyana-siyana; Inogona kudyiwa iri mbishi, yakabikwa, kana kuti yakaviriswa yowedzerwa kumagaka.

Purple Cabbage Nutritional Value

yepepuru kabichi macalorie Kunyange zvazvo yakaderera, ine uwandu hunokatyamadza hwezvinovaka muviri. Kapu imwe (89 gramu) yakachekwa, mbishi, purple cabbage nutritional content zviri sezvinotevera:

Calories: 28

Mapuroteni: 1 gramu

Carbs: 7 gramu

Fiber: 2 gramu

Vitamin C: 56% yeDaily Value (DV)

Vitamin K: 28% yeDV

Vitamin B6: 11% yeDV

Vitamin A: 6% yeDV

Potassium: 5% yeDV

Thiamine: 5% yeDV

Riboflavin: 5% yeDV

Uyewo mari shoma simbi, calcium, magnesiumInopa phosphorus, mhangura uye zinc.

Chii chinonzi Purple Cabbage Yakanakira?

Ine simba rezvirimwa zvinosanganiswa

yepepuru kabichiIyo yakanaka sosi ye antioxidants iyo inobatsira kudzivirira kubva mukukuvadzwa kwesero, pamwe nemamwe anobatsira chirimwa makomisheni.

Antioxidants; Vitamin C ndeye flavonoid antioxidants yakadai secarotenoids, anthocyanins, uye kaempferol. Mishonga iyi inowanikwa muhuwandu hwakawanda kupfuura mugreen cabbage. Zvidzidzo zvinoratidza kuti inenge 4,5 nguva yakakwirira.

Iri zvakare sosi yakanaka yesarufa, musanganiswa wakapfuma-sarufa uyo unopa hutano hwakanaka hwemoyo uye kurwisa kenza. sulforaphane ndiko kunobva.

Inosimbisa immune system

yepepuru kabichiIine vhitamini C, yakakosha antioxidant inodiwa kuti muviri uve neakasimba immune system. Inokurudzira kushanda kwemasero machena eropa, ayo anoumba mutsara wekutanga wekudzivirira kune immune system. 

Nutrient-dense antioxidants yakadai sevhitamini C inozivikanwa kuva nepamusoro antioxidant mukana wekubatsira kuderedza zvinokuvadza zvemarudzi anoshanda. Chimwe chezvokudya zvine vhitamini C yepepuru kabichiIyo yakakosha immune system booster.

Iwo immune system inotarisisa zvakanyanya kune kuenzana kweoxidant uye antioxidant, sezvo isingadzorerwe mahara radical kugadzirwa kunogona kukanganisa basa rayo uye nzira yekudzivirira. Aya emahara radicals anogona kuumba mumuviri uye kuwedzera kukuvara kwetishu. 

Nekudaro, antioxidants inzira dzakanakisa dzekudzivirira immune system uye inogona kubatsira kurwisa vanopinda, kusanganisira cancer. 

Mukuwedzera, vitamini C yakakosha pakuumbwa kwe collagen, iyo inochengetedza muviri nemasero zvakabatana uye zvakasimba.

Inobatsira kurwisa kuzvimba

yepepuru kabichiInobatsira kurwisa kuzvimba, kunofungidzirwa kuti kunokonzera zvirwere zvakawanda.

Ongororo yetest-tube ichishandisa muenzaniso wehura yemunhu yakawana kuti mamwe marudzi akadzikisa zviratidzo zvekuzvimba kwematumbo ne22-40%.

shizha repepuru kabichiKuisa paganda zvakare kunoderedza kuzvimba. Semuenzaniso, vanhu vakuru vane arthritis vakavhara mabvi avo nemashizha emakabheji kamwe chete pazuva vakashuma kunzwa kurwadziwa kushoma mushure memavhiki mana. 

Mukuwedzera, mashizha ayo anoderedza marwadzo ezamu, kuzvimba uye kuzvimba nekuda kwekuwedzera kwemukaka uye kubuda kweropa munguva yekutanga yekusununguka.

Inovandudza hutano hwemwoyo

yepepuru kabichi zvinobatsira mwoyo. Iyi bhenefiti inokonzerwa nezviri mukati meanthocyanins, ari flavonoid antioxidants anopa chirimwa chimiro chemavara.

High anthocyanin kushandiswa kwakabatana nekuderedza BP uye njodzi yechirwere chemoyo. yepepuru kabichi Iine anopfuura makumi matatu nematanhatu anthocyanins.

inosimbisa mapfupa

yepepuru kabichi, mavhitaminzi C uye K, pamwe chete nekasiyamu shoma, manganese uye zinc Iine zvinovaka muviri zvinobatsira mapfupa, zvakadai Izvi zvinovaka muviri zvinoita basa mukuumbwa kwemapfupa uye zvinobatsira kudzivirira masero emapfupa kubva pakukuvadzwa.

Yakapfumawo muvhitamini K1. Vitamin K1 inonyanya kukosha miriwo yemashizha yakasvibiriraanowanikwawo. Izvi zvinoisiyanisa kubva kune vhitamini K2 inowanikwa muzvigadzirwa zvemhuka uye zvikafu zvakaviriswa.

Inopa dziviriro kubva kune mamwe magomarara

Inogona kubatsira kudzivirira kubva kune mamwe marudzi egomarara. Nyanzvi dzinoti izvi zvinokonzerwa ne sulforaphane uye anthocyanin zvirimo.

yepepuru kabichi Pane humbowo hunoratidza kuti sulforaphane, inowanikwa mumiriwo nemimwe miriwo, inogona kuuraya maseru egomarara kana kuti kudzivirira kukura nekupararira.

Zvidzidzo zvemasero nemhuka zvinoratidza kuti anthocyanins inogona kunge ine yakafanana anticancer mhedzisiro. anthocyanins, yepepuru kabichi Inowanikwa mumichero yakatsvuka, yepepuru uye yebhuruu ine mavara nemiriwo, kusanganisira

Inosimbisa hutano hwematumbu

yepepuru kabichiinovandudza kushanda kwematumbo. Pane humbowo hwekuti inogona kuderedza kuzvimba mudumbu uye kuderedza intestinal mucositis.

Iyo zvakare ine faibha yakanaka, inochengeta ura uine hutano uye inoita kuti chikafu chive nyore kugaya. 

Insoluble fiber inoita inenge 70% yefiber yayo. Inowedzera huwandu kune chituru uye inobatsira chikafu kufamba nyore nyore kuburikidza nematumbo, nokudaro kuderedza dambudziko rekuvhara.

Iyo yakasara 30% iine fiber yakanyungudika inopa chikafu kune mabhakitiriya anobatsira anogara mumatumbo. Aya mabhakitiriya anogadzira mapfupi-chain fatty acids (SCFAs) akadai seacetate, butyrate uye propionate inovaka masero emudumbu.

Tsvagiridzo inoratidza kuti maSCFA anogona kuderedza kuzvimba, chirwere cheCrohn, irritable bowel syndrome (IBS), uye zvimwe zviratidzo zvemukati mamiriro senge ulcerative colitis.

Inorwisa zvirwere zvisingaperi

Munguva yehupenyu hwemunhu, zvisinei kuti unorarama sei hutano, kuderera kwesero kuchaitika. Nekudaro, kudya zvikafu zvine antioxidant zvinopa muviri mukana wakanakisa wekudzivirira nekurwisa zvirwere zvisingaperi. 

yepepuru kabichi Ndiyo imwe yemiriwo ine yakakwirira antioxidant kugona. yepepuru kabichiCruciferous miriwo yakadai semakabheji, kale, uye broccoli inofungidzirwa kubatsira muviri kudzivirira zvirwere zvisingaperi sekenza, chirwere chemwoyo, uye chirwere cheshuga.

Inodzivirira kuchembera nguva isati yakwana

yepepuru kabichiIwo akasiyana antioxidants anowanikwa mumafuta emuorivhi anobatsira kudzivirira kubva pamhedzisiro yemahara radicals maererano nezvirwere zvakakomba. Mukuwedzera, inoderedzawo zviratidzo zvekukwegura zvinokonzerwa nemahara radicals. 

Inobatsirawo ganda kuti rirambe rakatsvinda, nyoro uye rakapfava, uye kuderedza zera makwapa uye makwinya anoonekwa patinenge takura.

Pamusoro pe, yepepuru kabichiHuwandu hwakakosha hwevhitamini A hunowanikwa mupineapple hwakakosha pakukura kwesero reganda, hutano hweganda, kudzivirirwa kubva mukukuvadzwa nezuva uye kusimba kweganda.

Inobatsira maziso

Vitamin A inobatsira kwete chete ganda, asiwo maziso. Nekugara uchinwa chikafu chakapfuma muvhitamini A, kuora kwe macular uye kuumbwa kwecataract kunogona kudzivirirwa. Vitamin A inogona zvakare kushandurwa kuita beta carotene, iyo yakakosha pakuchengetedza hutano hwemaziso patinenge tichikura.

Inogona kudzivirira chirwere cheAlzheimer

Chirwere cheAlzheimer chinowanzoitika patinenge tichikura. Tsvagiridzo dzakasiyana dzakaitwa kwemakore akati wandei kutsvaga matanho ekudzivirira uye mishonga yechirwere ichi. 

yepepuru kabichiZvakaonekwa kuti vanhu vane simba guru pakuchengetedza basa ravo rekuziva. yepepuru kabichiMaanthocyanins aripo muchiropa anodzivirira uropi kubva kuchirwere cheAlzheimer. 

Inobatsira kuderedza uremu

Macalories mupepuru kabichi Yakanyanya kuderera uye yakakwirira mukudya fiber uye yakazara nemavhitamini akakosha nemamineral. Kudya makabheji epepuruInokubatsira kuti unzwe wakaguta pasina kutora macalorie akawanda.

Ko Purple Cabbage Inokonzera Allergies?

Mune vamwe vanhu yepepuru kabichi uye kusawirirana nemuriwo wemhuri imwe chete kunogona kutanga. Muchiitiko ichi, haufaniri kudya miriwo yakadaro.

Madyiro EPurple Cabbage

Muriwo unoshanda zvakasiyana-siyana. Inogona kudyiwa isina kubikwa kana kubikwa uye kuwedzerwa kune zvakasiyana-siyana zvezvokudya.

Semuenzaniso, inogona kugochwa kana kubikwa nenyama kana bhinzi, kana kushandiswa seyakapfuma dhishi yesobho, saladi uye ndiro dzinopisa.

Mukuwedzera, saladhi uye pickles zvinogadzirwa. 

Nzira yekuchengeta Purple Cabbage?

yepepuru kabichiIwe unogona kuishambidza uye kuichengeta muchikamu chemuriwo chefiriji kusvika kwevhiki.

Semagumo;

yepepuru kabichiMuriwo unovaka muviri wakave wakabatanidzwa kune zvakasiyana siyana zvehutano. Kuderedza kuzvimba, kuchengetedza hutano hwemoyo nemapfupa, kusimbisa matumbo uye kuderedza njodzi yegomarara ndezvimwe zvezvibatsiro zvaro zvikuru.