Ndezvipi Zvakanakira uye Kukuvadza kweWatercress?

WatercressChirimwa chine mashizha akasvibira chine hutano hwakasimba uye chinowanzo furatirwa. Iine mashizha madiki akatenderera uye madzinde anodyiwa, inonhuwirira zvishoma, inovava.

WatercressIyo inhengo yemhuri yeBrassicaceae, iyo inosanganisira cauliflower, broccoli, Brussels inomera uye makabheji. zvakanaka Muriwo wecruciferous.

Yakamboonekwa sesora, iyi miriwo yakasvibirira yakatanga kurimwa muEngland mukutanga kwema1800s asi ikozvino yakura mumibhedha yemvura pasi rose.

pano "chii chinonzi watercress", "chii chinonzi watercress chakanakira", "chii chakanakira watercress" mhinduro kumibvunzo yako…

Watercress Nutritional Value

macalories mu watercress Yakaderera asi ine zvakawanda zvakasiyana-siyana zvekudya.

Nutrient density chiyero chekuti ingani macalorie chikafu chinopa. Nokuti watercress Ichi chikafu chinovaka muviri zvakanyanya.

Imwe ndiro (34 gramu) Nutrient content ye watercress zviri sezvinotevera: 

Calories: 4

Carbs: 0.4 gramu

Mapuroteni: 0.8 gramu

Mafuta: 0 gramu

Fiber: 0.2 gramu

Vitamin A: 22% yeReference Daily Intake (RDI)

Vitamin C: 24% yeRDI

Vitamin K: 106% yeRDI

Calcium: 4% yeRDI

Manganese: 4% yeRDI

34 gram watercress vhitamini yakanyungudika mafuta yakakosha pakuvhara ropa uye mapfupa ane hutano vitamini K Inopa zvinopfuura 100% zvezuva nezuva zvinodiwa

Watercress inewo zvishoma zvevhitamini E, thiamine, riboflavin, vhitamini B6, folate, pantothenic acid, magnesium, phosphorus, potassium, sodium uye mhangura.

Ndezvipi Zvakanakira Watercress?

WatercressYakapfuma mune isothiocyanates, iyo inogona kubatsira kudzivirira kenza uye kuwedzera kusadzivirirwa. 

Iyo nitrate mumuriwo inotsigira hutano hwemoyo uye inogona kuvandudza kushanda kwemuviri. 

Zvimwe zvinovaka muviri mumuriwo uyu zvinogona kubatsira kudzivirira osteoporosis uye kurapa chirwere cheshuga.

High antioxidant content inoderedza njodzi yechirwere chisingaperi

WatercressIyo yakazara nemakomisheni ezvirimwa anonzi antioxidants anodzivirira kubva kukuvadzwa kwesero kunokonzerwa nemahara radicals, ari mamorekuru anokuvadza anotungamira kune oxidative kusagadzikana.

Oxidative stress inosanganiswa nezvirwere zvisingaperi zvakadai seshuga, kenza, uye chirwere chemoyo.

Watercress Kudya chikafu chine antioxidant, seizvi, chinogona kudzivirira kubva mukushushikana kweiyo oxidative, izvo zvinogona kuderedza njodzi yekukudziridza zvirwere izvi.

Chidzidzo cheanooxidant compounds anowanikwa mune gumi nemaviri akasiyana cruciferous miriwo, watercress Akawana zvinopfuura 40 flavonoids, kemikari yemiti mairi.

Watercress, yakakunda mimwe miriwo yose muchidzidzo ichi maererano nehuwandu hwe phenol uye kukwanisa kuderedza mahara radicals.

Uyezve, zvidzidzo watercressYakabatanidza iyo antioxidants mu fenugreek kune yakaderera njodzi yekenza, chirwere cheshuga, uye chirwere chemoyo.

Iine omega 3 fatty acids

Isu tinoziva nezvekudya zvinopa omega 3, senge salmon, tuna, uye mackerel. Miriwo yeshizha yakasvibira inopawo mafuta aya ane utano.

Watercress Kunyange zvazvo iine zvakasiyana-siyana zve phytonutrients, mavhitaminzi nemaminerari, inewo yakawanda yakawanda ye omega 3 polyunsaturated fatty acids (PUFAs), kunyanya muchimiro che alpha-linolenic acid (ALA).

Ine makomboni anogona kudzivirira mamwe marudzi egomarara

Watercress Nokuti yakakwirira mu phytochemicals, inogona kuderedza dambudziko rekuita mamwe marudzi ekenza.

Watercress nemimwe miriwo yecruciferous ine glucosinolates iyo inoshandiswa kumakemikari anonzi isothiocyanates kana akachekwa nebanga kana kutsenga.

isothiocyanates sulforaphane uye phenethyl isothiocyanate (PEITC).

Mishonga iyi inodzivirira kubva kugomarara nekuchengetedza masero ane hutano kubva mukukuvadzwa, kusaita kemikari yecarcinogenic, uye kudzivirira kukura nekupararira kwemamota.

Watercress Zvinonzi isothiocyanates mairi inodzivirira colon, mapapu, prostate uye kenza yeganda.

Uyezve, tsvakurudza watercress Zvinoratidza kuti isothiocyanates uye sulforaphane mairi inodzvinyirira kukura kwekenza yemazamu maseru.

Inotsigira hutano hwemoyo

WatercressMuriwo unobatsira wehutano hwemoyo.

Imuriwo wecruciferous, uye kudya miriwo yecruciferous inobatsira kune hutano hwemoyo.

Ongororo yezvidzidzo mune vanopfuura 500.000 vanhu vakawana kuti miriwo yecruciferous yakaderedza njodzi yechirwere chemoyo kusvika ku16%.

Watercress beta carotene, lutein uye zeaxanthin Iine antioxidants yakadai Kuderera kwemazinga aya e-carotenoids akabatanidzwa nehosha yemwoyo uye high blood pressure.

Zvidzidzo zvakaratidza kuti huwandu hwakawanda hwecarotenoids hahungodziviriri pakukura kwechirwere chemoyo, asi zvakare kuderedza njodzi yekurova kwemoyo uye sitiroko.

Watercress Iyo ine zvakare yekudya nitrate, iyo inowedzera hutano hwetsinga yeropa nekumisikidza tsinga uye kuderedza kuoma uye kukora kwetsinga dzeropa.

Nitrates mukudya inozivikanwa kuderedza BP nekuwedzera nitric oxide muropa.

Inoderedza cholesterol

Watercressinobatsira kuderedza cholesterol, iyo inogona kusimudzira utano hwemwoyo.

Muchidzidzo chemazuva gumi mumakonzo ane cholesterol yakakwira, watercress extract Kurapa nemushonga uyu kwakadzikisa cholesterol yakazara ne34% uye "yakaipa" LDL cholesterol ne53%.

Mineral uye vitamin K inodzivirira kubva kune osteoporosis

Watercress Iine zvakawanda zvicherwa zvakakosha pahutano hwemapfupa, kusanganisira calcium, magnesium, potassium uye phosphorus.

Kunyangwe mhedzisiro yecalcium pahutano hwemapfupa, magnesium, vhitamini K uye potassium zvinonyatsozivikanwa, inewo mamwe mabasa akakosha.

Kudya miriwo-dense miriwo ine simba rakanaka pahutano hwemapfupa.

Uyezve, ndiro imwe (34 gramu) watercressinopa zvinopfuura 100% zvezuva nezuva zvinodiwa vhitamini K. Vitamin K inhengo ye osteocalcin, puroteni inovaka hutano hwemapfupa uye inogadzirisa kuchinja kwemapfupa.

Mune imwe ongororo, vanhu vane huwandu hwekudya kwevhitamini K vaive ne35% zvishoma mukana wekunzwa kutsemuka kwehudyu pane avo vane kuderera kwekudya.

Inosimbisa kudzivirirwa

WatercressNdiro yemisidhari ine 15 mg yevhitamini C (34 gramu), iyo inosangana ne20% yezvinodiwa zvezuva nezuva zvevakadzi uye 17% yevarume.

vitamini C Inozivikanwa nemigumisiro inobatsira pahutano hwekudzivirira zvirwere. Kushaikwa kweVitamin C kwakabatana nekuderera kwesimba rekudzivirira uye kuwedzera kuzvimba.

Vitamin C inosimbisa immune system nekuwedzera kugadzirwa kweutachiona-kurwisa masero machena eropa.

Kunyange zvazvo zvidzidzo muhuwandu hwevanhu zvisinganyatso ratidza kuti vhitamini C inoderedza njodzi yechando, vanotaura kuti inoderedza nguva yezviratidzo ne8%.

Dietary nitrate inovandudza kuita kwemitambo

brassicaceae mhuri yemiriwo ine huwandu hwakawanda hwekudya nitrate.

Nitrates, zvakadai sebhiti, radishes, uye watercress miriwo yemashizha yakasvibirirazvinhu zvinongoitika zvoga.

Vanozorodza tsinga dzeropa uye vanowedzera huwandu hwe nitric oxide muropa, iyo inokanganisa kurovedza muviri.

Uyezve, kudya nitrate kunoderedza kuzorora kweropa uye kunoderedza huwandu hweokisijeni inodiwa panguva yekurovedza muviri, izvo zvinowedzera kushivirira kwekurovedza muviri.

Zvidzidzo zvakasiyana-siyana zvekudya nitrate kubva kumabheti nemimwe miriwo zvakaratidza kuvandudzwa kwekuita kwevatambi.

Iine carotenoids inogona kuchengetedza hutano hwemaziso

WatercressAntioxidant compounds mumhuri ye carotenoid lutein uye zeaxanthin Rine.

Zvidzidzo zvakawanda zvakaratidza kuti lutein uye zeaxanthin zvakakosha kune hutano hwemaziso. Vanonyanya kudzivirira maziso pachiedza chebhuruu.

Lutein uye zeaxanthin inoderedza njodzi yezera-yakabatana macular degeneration uye kukura kwecataract.

Zvakare, watercress Vhitamini C inobatanidzwawo nengozi yakaderedzwa yekukura kwecataract.

Watercress Inokuita Kuti Ushaye Simba Here?

Kunyange zvazvo isina kunyatsodzidza, watercress Inogonawo kubatsira pakugadzirisa uremu.

Icho chikafu chinovaka muviri zvakanyanya - ndiro imwe (34 gramu) ine macalorie mana chete uye inopa zvakakosha kudya.

Kana uri kuedza kuderedza kana kuchengetedza uremu, watercress Iwe unofanirwa kudya zvinovaka muviri, zvishoma-calori miriwo yakadai 

Zvakanakira Watercress yeGanda

Watercress Inogona kubatsira kuderedza kuzvimba kweganda. 

WatercressVitamin A mairi inobatsira kune hutano hweganda. Inodzivirira masero eganda kubva mukukuvadzwa nekuda kwemahara radicals. Mushonga wacho unowedzerawo kurwisa zvirwere zveganda.

WatercressIyo isothiocyanates irimo inogona kudzivirira kenza yeganda. Mishonga iyi inokanganisa masero akaipa uye inodzorera kushanda kwesero.

 Madyiro eWatercress

Nekuda kwekunzwa kwayo watercress Inocheka nekukurumidza kupfuura mamwe magirini mazhinji. Iyo inowedzerawo chiedza chinonhuwira chinonaka kune chero ndiro yainowedzerwa kwairi. Iwe unogona kushandisa miriwo iyi sezvizvi:

- Wedzera kumasaladhi emuriwo.

- Wedzera kune sandwich nechizi kana mamwe magirini.

- Wedzera kune omelet kwemangwanani.

- Wedzera kune smoothies.

Ndezvipi Zvinokuvadza zveWatercress?

Watercress Miriwo yakawanda yecruciferous, kusanganisira iodine, inogona kukanganisa iodine metabolism. goitrogen Iine makomboni anonzi Iodine chinhu chakakosha chehutano hwethyroid, uye kupindira uku kunogona kukonzera matambudziko ethyroid.

Vanhu vane thyroid matambudziko watercress (uye mimwe miriwo yecruciferous) kushandiswa kunofanira kungwarira.

Watercressine potassium, kunyange zvishoma. Yakawandisa potassium inogona kuwedzera chirwere cheitsvo. Avo vanosangana nedambudziko reitsvo watercress haafaniri kudya.

Unoda kudya watercress? Unoshandisa sei uye kupi chikafu chine hutano ichi?