Zviri muChinyorwa
PurslaneNdiyo imwe yemishonga inonyanya kuzivikanwa. Muriwo zvakare unovaka muviri zvakanyanya. Iine marudzi ese ezvikafu, kusanganisira omega 3 fatty acids.
muchinyorwa "Chii chinonzi purslane chakanakira", "Ndezvipi zvakanakira purslane", "Chii chinonzi vhitamini neprotein kukosha kwepurslane", "Ko purslane inoita kuti matumbo ashande", "Ko purslane inowedzera shuga", "Ko purslane inopera simba here" Mibvunzo yakadai seyokuti:
Chii chinonzi Purslane?
PurslaneMuriwo wegirinhi nemashizha, mbishi kana wakabikwa unodyiwa. Zita resainzi""Portulaca oleracea" inozivikanwa se.
Chirimwa ichi chine mvura inosvika 93%. Iine dzinde dzvuku uye mashizha maduku, akasvibira. sipinachi ve watercressIine kakuvava zvishoma zvakare.
Inoshandiswa mumasaladhi akaita se lettuce, inogona kuwedzerwa ku yoghurt uye yakabikwa uye inopedzwa sendiro yemiriwo.
Purslaneinokura munzvimbo dzakasiyana siyana munzvimbo zhinji dzepasi.
Inogona kukura mumitswe mumagadheni uye mumigwagwa uye inoenderana nemamiriro akaomarara. Izvi zvinosanganisira kusanaya kwemvura pamwe chete nevhu rine munyu wakanyanya kana kushaya chikafu.
Purslane Iyo inewo nhoroondo refu mune imwe nzira yekurapa.
Ndeapi mavhitamini ari muPurslane?
PurslaneDzinde rayo nemashizha zvakazadzwa nezvinhu zvakakosha uye zvakakosha. Iyo miriwo yakapfuma mukurwisa antioxidants uye inopa chirimwa-based omega 3 fatty acids. Iinewo mamwe mamineral akakosha.
100 gram purslane mbishi Nutrition content ndeiyi:
16 macalorie
3.4 magiramu emacarbohydrates
1.3 gramu mapuroteni
0.1 magiramu emafuta
21 milligrams yevhitamini C (35 muzana DV)
1.320 pasi rose zvikamu zvevhitamini A (26 muzana DV)
68 milligrams ye magnesium (17 muzana DV)
0.3 milligram manganese (15 muzana DV)
494 milligrams ye potassium (14 muzana DV)
2 milligrams esimbi (11 muzana DV)
0.1 milligrams ye riboflavin (7 muzana DV)
65 milligrams yecalcium (7 muzana DV)
0.1 milligrams emhangura (6 muzana DV)
0.1 milligrams yevhitamini B6 (4 muzana DV)
44 milligrams yephosphorus (4 muzana DV)
12 micrograms yefolate (3 muzana DV)
Ndeapi Mabhenefiti ePurslane?
Yakanyanya mu omega 3 fatty acids
Omega 3 fatty acids Aya ndiwo mafuta akakosha ayo muviri haugone kuburitsa. Nokudaro, zvakakosha kuti uzviwane kuburikidza nekudya. PurslaneKunyange zvazvo mafuta akazara ari pasi, akawanda emafuta arimo ari muchimiro che omega 3 fatty acids.
Izvo chaizvo ine marudzi maviri e omega-3 fatty acids: ALA uye EPA. ALA inowanikwa mumiti yakawanda, asi EPA inowanikwa muzvigadzirwa zvemhuka (hove dzine mafuta) uye algae.
Kuenzaniswa nemamwe magirini purslaneyakakwira zvakanyanya muALA. Iine 5-7 nguva yakawanda ALA kupfuura sipinashi.
Sezvineiwo, ine zvakare inoteedzera huwandu hweEPA. Iyi omega 3 fatty acid inoshanda zvakanyanya mumuviri kupfuura ALA uye haiwanzo kuwanikwa muzvirimwa zvinorimwa panyika.
Yakatakura beta-carotene
kudya purslaneInowedzera beta-carotene kudya. beta caroteneichirimwa pigment inoshandurwa mumuviri kuita vitamin A, antioxidant ine simba inoshanda kuchengetedza hutano hweganda, basa retsinga uye kuona.
Tsvagiridzo inoratidza kuti beta carotene, seantioxidant, yakakosha pakukwanisa kwayo kudzivirira zvirwere zvisingaperi nekuchengetedza muviri kubva mukukuvadzwa nemafree radicals.
Kudya chikafu chakapfuma mu beta carotene kunobatsirawo kuvandudza basa rekufema nemapapu.
Iine huwandu hwakawanda hwe antioxidants
Purslaneakapfuma mune akasiyana antioxidants uye anobatsira chirimwa makomisheni:
vitamini C
Iyo inozivikanwawo se ascorbic acid vitamini C Iyo antioxidant inodiwa kuchengetedza ganda, tsandanyama uye pfupa.
Vitamin E
Chiyero chepamusoro chechinhu chinonzi alpha-tocopherol Vitamin E inosanganisira. Iyi vhitamini inodzivirira sero membranes kubva mukukuvadzwa.
Vitamin A
Iine beta-carotene, antioxidant iyo muviri unoshandura kuita vhitamini A. Vitamin A inozivikanwa nebasa rayo muhutano hwemaziso.
Glutathione
Iyi yakakosha antioxidant inodzivirira masero kubva mukukuvara.
Melatonin
Melatoninihomoni rinokubatsira kurara. Rinewo zvimwe zvakawanda zvakanakira.
betalain
Antioxidants synthesize betalain, iyo yakaratidzwa kuchengetedza yakaderera-density lipoprotein (LDL) zvimedu kubva mukukuvadzwa.
Muchidzidzo chepwere dzakafutisa, purslane, yakaderedza LDL ("yakaipa") cholesterol uye triglyceride mazinga ane chokuita nehosha yemwoyo. Vatsvakurudzi vanoti izvi zvakakonzerwa ne antioxidants uye mishonga yemiti inowanikwa mumuriwo.
Yakakwirira muzvicherwa zvakakosha
Purslane Iyo zvakare yakakwirira mune zvakawanda zvakakosha zvicherwa.
Chakanaka potasium Icho chitubu chemineral inobatsira kugadzirisa BP. Kudya kwakanyanya kwe potassium kwakabatana nenjodzi yakaderera yesitiroko uye zvakare inoderedza njodzi yechirwere chemoyo.
Purslane nguva imwechete magnesiumIcho chitubu chikuru chehupfu, chikafu chakakosha chakakosha chinobatanidzwa mune zvinopfuura mazana matatu enzymatic reactions mumuviri. Magnesium inodzivirira kubva kuchirwere chemoyo uye Type 300 chirwere cheshuga.
Iyo ine zvakare calcium, iyo yakawanda yakawanda yemaminerari mumuviri. karusiyamuyakakosha kune hutano hwemapfupa.
phosphorus uye iron inowanikwawo muhuwandu hwakaderera. Zvidyarwa zvekare, zvakakura zvine huwandu hwemaminerari kupfuura zvirimwa zvidiki.
kurwisa chirwere cheshuga
Journal of Medicine Tsvagiridzo, yakaburitswa muChikafu, purslane extractZvidzidzo izvi zvinoratidza kuti kunwa licorice kunobatsira kuderedza zvakanyanya systolic blood pressure uye kunatsiridza kudzora glucose nekudzikisa hemoglobin A1c mazinga. Vatsvakurudzi, purslane extractVakagumisa kuti yakachengeteka uye adjunctive kurapwa kwerudzi rwechipiri chirwere cheshuga.
Inoderedza njodzi yegomarara
PurslaneIyo yakazara ne beta-carotene, iyo pigment inokonzera dzvuku ruvara rwemadzinde ayo nemashizha. Beta-carotene imwe yeakakosha antioxidants.
Iyi antioxidant inoderedza huwandu hwemahara radicals mumuviri wedu. Mahara radicals ndeye oxygen byproducts inounzwa nemaseru ese ari mumuviri.
Kuderedza huwandu hwemahara radicals kunogona kubatsira kuderedza njodzi yekukuvara kweserura. Izvi zvinoderedza njodzi yegomarara.
Inodzivirira hutano hwemoyo
Purslane inobatsirawo pakutsigira hurongwa hwemwoyo. Ndiyo imwe yemiriwo mishoma yakapfuma mu omega 3 fatty acids, iyo yakakosha kune hutano tsinga uye inogona kubatsira kudzivirira sitiroko, kurwisa kwemoyo uye mamwe marudzi echirwere chemoyo.
Inochengetedza hutano hwemapfupa
Purslaneinzvimbo yemaminerari maviri akakosha kune hutano hwemapfupa: calcium uye magnesium. Calcium ndiyo inowanzoita mineral mumuviri wedu, uye kusadya zvakakwana kunogona kuderedza zvishoma nezvishoma mapfupa ako, zvichiita kuti osteoporosis.
Magnesium nenzira isina kunanga inotsigira hutano hweskeletal nekukanganisa kukura kwemasero emapfupa.
Kuwana zvakakwana zvezvose izvi zvicherwa zvinogona kuvandudza skeletal utano uye kudzivirira matambudziko kubva osteoporosis uye kuchembera.
Ko Purslane Inoita Kuti Ushaye Simba?
Maererano netsvakurudzo, purslaneKune 100 makorikori mu16 magiramu ayo. Yakaderera mumakoriyori, yakapfuma mune zvinovaka muviri uye yakazara nekudya fiber purslaneNdiyo imwe yemiriwo inobatsira kuderedza uremu.
Ganda Mabhenefiti ePurslane
Purslane Inogonawo kubatsira kubata zvakasiyana-siyana zveganda. Chidzidzo chakaburitswa muna 2004, purslane mashizhayakaratidza kuti ine huwandu hwakawanda hwevhitamini A.
Iyi vitamini purslaneKana yakasanganiswa nemamwe makomisheni anowanikwa mumusidhari, inogona kubatsira kuderedza kuzvimba kana ikaiswa pamusoro.
kudya purslane Inogona kubatsira kuvandudza ganda, kuderedza wrinkles, kukurudzira ganda masero kupora kubvisa mavanga uye mavanga.
Nzira yekudya Purslane?
Purslaneinogona kuwanikwa zviri nyore kunze muchirimo nezhizha munzvimbo zhinji dzepasi. Chirimwa chinobereka zviri nyore uye chinogona kurarama munzvimbo dzinokura dzakaoma, saka chinowanzokura pakati pekutsemuka mumigwagwa kana mumagadheni asina kuchengetedzwa.
Mashizha, madzinde nemaruva ayo zvinodyiwa. wild purslane Paunenge uchigadzira, nyatsogeza chirimwa kuti uve nechokwadi chekuti mashizha haana mishonga yezvipembenene.
Purslane Yakasvava uye ine munyu zvishoma, inogona kuwedzerwa kumasaladhi uye mamwe madhishi. Inogona kudyiwa iri mbishi kana kubikwa.
– Wedzera kumasobho.
- PurslaneCheka iyo uye uwedzere kune saladi.
- PurslaneIsanganise nemimwe miriwo.
- PurslaneIdye neyoghurt sechidimbu chekudya.
Ndezvipi Kukuvadza kwePurslane?
Sezvakaita chero chikafu, purslaneKudyisa kunogonawo kukonzera mimwe mhedzisiro.
Iine oxalate
Purslane zvizhinji oxalate Rine. Izvi zvinogona kuva dambudziko kune vanhu vanowanzoita matombo eitsvo.
Oxalates ine antinutrient properties, zvichireva kuti inogona kukanganisa kutorwa kwemaminerari senge calcium uye magnesium.
akakurira mumumvuri purslanevane mazinga epamusoro eoxalate kana achienzaniswa neaya anovhenekwa nechiedza chezuva. purslane Idya ne yogurt kuderedza oxalate content.
Semagumo;
Purslane Muriwo wegirinhi une kudya kunovaka muviri zvakanyanya. Inotakurwa ne antioxidants, zvicherwa, omega 3 fatty acids uye inobatsira chirimwa makomisheni.
Pasinei nehuwandu hwekoriori, huwandu hwayo hwehuwandu hunokosha hunoita kuti purslane imwe yezvokudya zvinovaka muviri zvakanyanya.
Zvinyorwa Zvaunofanirwa Kuverenga
