Chii Chakanakira Turnip? Ndezvipi Zvakanakira uye Kukuvadza?

Turnip Muriwo wemidzi unodyiwa zvakanyanya munyika yedu pamwe nepasi rose. Inhengo yemhuri yemuchinjikwa. Brussels inomera, kabichi, broccoli, cauliflower Inodyidzana nemiriwo yakadai 

Mukati memuriwo uyu, uyo unokura munzvimbo dzakadzikama, une mavara akaita sepepuru, dzvuku, dema nechena, muchena. mudzi weturnip uye mashizha ayo anodyiwa, ane zvakawanda zvinobatsira utano.

macalorie Iyo yakaderera mufiber asi yakakwirira mufiber uye mamwe mamicronutrients akakosha. Zvakanakira turnip Izvi zvinosanganisira kuwedzera kusadzivirirwa kwezvirwere, kukurudzira hutano hwemoyo, kubatsira kuderedza uremu uye kubvisa kuvimbiswa. Iinewo mishonga inorwisa kenza.

Chii chinovaka muviri cheturnip?

Mudzi uyu wemuriwo une chimiro chakanaka chekudya. Kunyange zvazvo yakaderera mumakoriyori, ine zvakawanda zvevhitamini nemaminerari. 1 kapu (130 gramu) mbishi zvinovaka muviri zveturnip sezvizvi :

• Calories: 36
• Carbs: 8 gramu
• Fiber: 2 gramu
• Mapuroteni: 1 gramu
• Vitamin C: 30% yehuwandu hwezuva nezuva (DV)
• Folate: 5% yeDV
• Phosphorus: 3% yeDV
• Calcium: 3% yeDV

Mashizha ayo ane huwandu hwakawanda hwekudya. 1 kapu (55 gramu) yakagurwa zvinovaka muviri zveturnip mashizha zviri sezvinotevera:

• Calories: 18
• Carbs: 4 gramu
• Fiber: 2 gramu
• Vitamin K: 115% yeDV
• Vitamin C: 37% yeDV
• Provitamin A: 35% yeDV
• Folate: 27% yeDV
• Calcium: 8% yeDV

Ndezvipi Zvakanakira Turnip?

kudzivirira kenza

• TurnipIine mishonga inobatsira yemiti ine zvirwere zvekurwisa kenza. 
• Yakapfuma mu glucosinolates, pamwe chete nehuwandu hwayo hwevhitamini C, iyo inogona kubatsira kudzivirira kukura uye kupararira kwekenza masero.
• Glucosinolates iboka rebioactive chirimwa makomisheni anopa antioxidant basa. Oxidative stressinoderedza zvinokonzeresa cancer ye 
• Anthocyanins, seturnip michero yepepuru nemiriwoKudzidya kunoderedzawo njodzi yezvirwere zvisingaperi uye zvinopera simba.

Kuenzanisa shuga yeropa

• Kuchengeta shuga yeropa yakaenzana kwakakosha, kunyanya kune vane chirwere cheshuga.
• zvidzidzo zvemhuka, turnipZvakaonekwa kuti chirwere cheshuga chine kudzivirira.

kuderedza kuzvimba

• Kuzvimba, chirwere chemumajoiniZvinokonzera zvirwere zvakawanda zvisingaperi segomarara, kuoma kwetsinga uye BP.
• TurnipGlucosinolates mairi ine anti-inflammatory properties. Zvinonyanya kuderedza kuzvimba uye kukuvara kumasero ekoloni.

Kudzivirirwa kubva kumabhakitiriya anokuvadza

• TurnipInoputsika kuita isothiocyanates, iyo inogona kutadzisa microbial uye bhakitiriya kukura.
• Zvidzidzo zvinoratidza kuti isothiocyanates, E. coli ve S. aureus Zvakaonekwa kuti inorwisa mabhakitiriya anokonzera zvirwere, akadai

Kudzivirirwa

• Turnip Iyo yakanaka sosi yevhitamini C. Iyi vhitamini inonyungudika mumvura ndiyo kiyi yekusimudzira hutachiona.
• Vitamin C inobatsira kupfupisa nguva yezvirwere zvakaita sedzihwa. Malaria, mabayo uye manyoka kudzivirira nekurapa zvirwere.

ura hutano

• Sezvo ichipfuura nepakati pekudya, fiber inowedzera kuwanda kune stool. 
• Iine huwandu hwakakosha hwefiber kudya turnips, kunopedza kusvira. 

Utano hwemwoyo

• Iine hutano hunosimudzira makomisheni senge fiber uye antioxidants turnipinobatsira pahutano hwemwoyo.
• Turnip Kudya muriwo wecruciferous semuriwo wecruciferous unodzikisira njodzi yekufa nechirwere chemoyo.
• Iyo inoderedzawo yakazara uye LDL cholesterol, iyo miviri mikuru yengozi yehosha yemwoyo.

kupererwa neropa

• kushaya simbizvinokonzera anemia. Iron inodiwa kutakura oxygen kunzvimbo dzese dzemuviri. 
• Turnip Yakapfuma musimbi. Kudya muriwo uyu kunobvisa kuneta kunokonzerwa nekushaya ropa.
• Kuva akapfuma muvhitamini C kunofambisa kubatwa kwesimbi.

Osteoporosis

• TurnipIine glucosinolates, iyo inobatsira mukuumbwa kwemapfupa.
• Miriwo inewo vitamin K. Iyi vhitamini inoderedza njodzi yekutyoka mapfupa. Inowedzera calcium absorption uye kusimba kwemapfupa.

kuvandudza ndangariro

• TurnipIine choline. KolinIcho chikamu chechimiro chemasero membranes anobatsira ndangariro.

Kuchengetedza chiropa

• Turnip, anthocyanin Sezvo ine sulfur compounds yakadai seglucosinolates uye glucosinolates, ine chiropa chekudzivirira chiropa.

Zvakanakira turnip kuvakadzi vane pamuviri

• TurnipIcho chitubu chakanaka chezvose folic acid uye iron. Izvi zvakakosha kuvakadzi panguva yekuzvitakura. 
• Kudya mudzi wemuriwo uyu pamwe chete nemimwe miriwo yakasvibira nguva dzose kunobatsira kuzadzisa zvinovaka muviri zvezuva nezuva zvemadzimai akazvitakura.

Turnip inopera simba here?

• Nekuti ine fiber yakawanda uye ine macalorie mashoma turnipIcho chikafu chinobatsira kuderedza uremu. 
• Fiber inoshanda zvishoma nezvishoma mudumbu rekudya, ichinonoka kubuda kwedumbu. Nechinhu ichi, chinoita kuti unzwe wakakwana kwenguva yakareba.

Ndezvipi zvakanakira turnip kune ganda uye bvudzi?

• Turnip Inowanikwa yakawanda yevhitamini A uye C uye iron. Izvi zvinovaka muviri zvakakosha pahutano hweganda nebvudzi. 
• Vitamin A inobatsira mukugadzirwa kwesebum uye nekudaro kudzivirira kwekuumbwa kweacne.
• vitamini C collagen inotsigira kugadzirwa. Inoita kuti ganda riite sediki uye rakapfava.
• Iron inobatsira mukugadzirwa kwe melanin mubvudzi. Kushaikwa kwesimbi kunokonzeresa kurasikirwa nebvudzi uye kuchena kwebvudzi nguva isati yakwana.

Nzira yekudya turnip?

TurnipYakawanda yemvura inopedzwa. Inodyiwa zvose yakabikwa nembishi. Mashizha anoshandiswa mumasaladhi. TurnipKuibika nemimwe miriwo kunowedzera kukosha kwekudya kwendiro.

Mhiripiri yangu inokuvadza here?

• Turnip, cruciferous Zvimwe kudya turnips inogona kukonzera kuzvimba, gasi, uye kurwadziwa nemudumbu.
• TurnipIyo glucosinolates uye isothiocyanates mukati Inogona kusangana nehomoni yethyroid. Vanhu vane thyroid matambudziko turnip inofanira kungwarira pakudya.
• Turnip Inogona kukonzera matambudziko muvanhu vane matombo eitsvo.