Chii chinonzi Green Leafy Vegetables uye Mabhenefiti Awo?

Miriwo yemashizha yakasvibirira chikamu chakakosha chekudya kune hutano. Iyo yakazara nemavhitamini, zvicherwa uye fiber asi yakaderera mumakori.

Kudya muriwo weshizhaInopa zvikomborero zvakawanda zvakadai sekuderedza njodzi yezvirwere zvakadai sokufutisa, chirwere chemwoyo, high blood pressure.

Heano ane hutano mazita uye zvakanakira muriwo mashizha akasvibira...

Mabhenefiti eGreen uye Rima Green Leafy Vegetables

Inobatsira kuvandudza kushanda kwehuropi

Kudya muriwo weshizhainogona kubatsira kuvandudza kushanda kwehuropi uye kuderedza kuderera kwekuziva muvanhu vakura.

Kanenge 1-2 servings pazuva muriwo wemashizha egirinhi Vaya vaidya vakawanikwa vaine simba repfungwa remunhu ane makore 11 ari mudiki pane asina kumbodya.

miriwo yemashizha yakasvibiriraZvokudya zvinogadzirisa kushanda kwehuropi. zviri sezvinotevera;

Chlorophyll

Izvi ndizvo zvese muriwo wemashizha akasvibiraNdicho chimwe chezvikafu zvakanyanya kuwanikwa mukati Iyo molecular chimiro che chlorophyll yakafanana neiyo hemoglobin muropa remunhu, saka inowedzera kugadzirwa kwemasero matsvuku eropa, ayo anobatsira kutakura okisijeni nekukurumidza uye zvirinani kunhengo dzese dzemuviri.

Vitamin K

Masayendisiti achangobva kuwana makumi ezviuru mabhenefiti evhitamini K uye yakawanikwa inotsigira hutano hunoshanda hwehuropi. Pamusoro pekuwedzera kwekuita kwehuropi, zvakare inovandudza psychomotor maitiro, reflexes uye general cognition.

Folate

Kana folate yaiswa oxidized, inoshanduka kuita folic acid sezvo iri B yakaoma. Folic acid yakakosha zvakanyanya kuchengetedza hemoglobin yemuviri uye zvakare kusuruvara uye inobatsira kuderedza kuzvidya mwoyo.

karusiyamu

Calcium chikamu chakakosha chekuvaka mapfupa uye yakakoshawo kune hutano huropi. Inoita kuti neurons isunungure ma transmitters kubva muuropi uye zvakare inovandudza ndangariro. Kushaikwa kweCalcium kunogona kutungamirira kumapfupa asina simba uye osteoporosis, pamwe nekuderera kwekugona kwekuziva.

Lif

Vanhu vanogona kungobatanidza fiber nehutano hwekugaya, asi waiziva here kuti fiber inoshandiswa inokanganisawo zvikamu zvehuropi? Iyo hypothalamus chikamu chehuropi chinoratidza nzara nenyota uye inochengeta fiber mazinga ari pasi pekutonga nguva dzese.

Inobatsira kuvaka mapfupa akasimba

Imwe kapu yemukaka ine 280 mg ye calcium. muriwo wemashizha egirinhiWaiziva here kuti ine 336 mg ye calcium?

green leaf Calcium inotorwa kubva mumuriwo masosi yakakwira kana ichienzaniswa nekutora calcium kubva mumukaka.

Aya mashoko akakosha zvikuru ayo vanhu vakawanda vasati vaziva nezvawo. Zvigadzirwa zvemukaka zvinobva kumhuka, iyo inokwanisa kugadzira nzvimbo ine acidic mumuviri. Nokudaro, panzvimbo yekunyatsobatwa nemapfupa, imwe chiyero che calcium inobudiswa kubva muitsvo.

Pane rimwe divi, miriwo yemashizha yakasvibirira Inogona kuita kuti ropa riwedzere alkaline, iro rinobva ravandudza nzira yekutora calcium yemapfupa.

Inobatsira kubata pamuviri

miriwo yemashizha yakasvibiriraIyo yakapfuma sosi ye folate, iyo inogona kubatsira zvakanyanya kudzivirira ovulation uye hurema hwekuzvarwa.

Iron zvakare chinhu chakakosha chekudya kune vakadzi vari kuronga kuita mwana uye miriwo yemashizha yakasvibirira Inoita basa rinokosha pakuwedzera simbi mumuviri, iyo inowedzera masero matsvuku eropa anobatsira kupa nzvimbo yakakodzera kuti zai rikure.

Pamusoro pezvo, miriwo yemashizha yakasvibira inopa alkaline kuenzana kumuviri, zvichibatsira urume kuti husvike zai zvinobudirira.

Inopa ganda rinotarisa huduku

Zvokudya zvinovaka muviri zvine simba guru pahutano hweganda uye runako.

Nhengo huru yemuviri, ganda, inoda mavhitamini akawanda nemamineral kuti irambe iine hutano, kunyanya tichikura. Zvokudya izvi miriwo yemashizha yakasvibirira inosangana zvakanyanya. 

Inobatsira kudzivirira cancer

miriwo yemashizhaIine zvakawanda zvinovaka muviri zvinogona kuchengetedza gomarara uye zvakare kubatsira kukunda zviratidzo zvegomarara.

Imwe yemiti yakakosha yemiti inobatsira kurova cancer ndeye carotenoids (beta-carotene, lutein, zeaxanthin).

Iyo glucosinolates, iyo inokonzeresa kuravira kwemiriwo iyi, inobatsira kuumba biologically inoshanda makomisheni mumuviri senge indoles, nitriles, thiocyanates uye isothiocyanates, izvo zvinozivikanwa zvine anti-cancer mhedzisiro.

Mishonga iyi inobatsirawo kuchengetedza maseru kubva mukukuvara kweDNA, kudzima mhedzisiro yecarcinogens, uye kuve neakawanda anti-kuzvimba zvinhu zvinobatsira muviri kurwisa cancer maseru zvinobudirira.

Hune pundutso pameso

miriwo yemashizha yakasvibiriramutoro wekuchengetedza kuona kwakanaka uye kwakapinza lutein uye zeaxanthin Iine carotenoids yakadai

Aya carotenoids ane mhedzisiro yakanaka pane retina yeziso. Pakati pemacarotenoid anopfuura makumi maviri anowanikwa muropa remunhu, chete lutein uye zeaxanthin zvinowanikwa muziso.

Chii chinonzi Green uye Rima Green Leafy Vegetables?

kare cabbage

kare cabbageNdiyo imwe yemiriwo inovaka muviri nekuda kwehuwandu hwevhitamini, zvicherwa uye antioxidants.

Semuyenzaniso, kapu imwe (67 gramu) yekare mbishi inopa 684% yezvinodiwa zuva nezuva zvevhitamini K, 206% yevhitamini A uye 134% yevhitamini C.

Iinewo antioxidants yakadai se lutein, carotenoids uye beta-carotene, iyo inodzivirira zvirwere zvinokonzerwa neoxidative stress.

Kuti uwane zvakanyanya kubva mukudya kwekare, inokurudzirwa kudyiwa isina kubikwa nekuti kubika kunogona kuderedza chimiro chayo chekudya.

Micro sprouts

micro sproutsmagidhi asina kukura anowanikwa kubva mumuriwo nembeu dzezvirimwa. Kazhinji ivo vanoreba 2,5-7,5 cm.

Kubva kuma1980, ivo vagara vachishandiswa sekushongedza kana kushongedza, asi vane zvakawanda zvekushandisa.

Pasinei nehukuru hwadzo, dzakazadzwa neruvara, zvinonaka, uye zvinovaka muviri. Zvakadaro, imwe ongororo yakawana kuti mamicrosprouts ane zvinovaka muviri zvakapetwa ka40 kupfuura vamwe vavo vakura. Zvimwe zvezvikafu izvi mavhitaminzi C, E uye K.

Iwe unogona kurima madiki madiki gore rese mumba mako uye woashandisa zviri nyore.

broccoli

broccoli Icho chikamu chemhuri yekabichi. Muriwo uyu wakapfuma mune zvinovaka muviri, nekapu imwe (91 magiramu) ye broccoli mbishi inosangana ne135% uye 116% yezvinodiwa zuva nezuva zvevhitamini C uye K, zvichiteerana. Iyo zvakare yakakura sosi ye fiber, calcium, folate uye phosphorus.

Pakati pemiriwo mumhuri yemakabheji, broccoli ndiyo yakapfuma muchirimwa sulforaphane, inogona kuvandudza hutachiona hwematumbo uye kuderedza njodzi yegomarara uye chirwere chemoyo.

Zvakare, sulforaphane inogona kutoderedza zviratidzo zve autism. Chidzidzo chisina kujairika muvechidiki makumi maviri nenhanhatu vane autism chakaona mhedzisiro yakanaka pazviratidzo zvehunhu mushure mekudya sulforaphane yekuwedzera kubva kune broccoli inomera.

black cabbage

Black cabbage ine chimiro chakafanana nekabichi.

Kale inzvimbo yakanaka yecalcium uye ine mavhitamini A, B9 (folate) uye C. Panguva imwe miriwo yemashizha yakasvibirira Ndiyo imwe yeakanakisa masosi evhitamini K. Kapu imwe (190 gramu) yegirini yakabikwa inopa 1,045% yezvinodiwa zuva nezuva zvevhitamini K.

vitamini KIyo inozivikanwa nebasa rayo muropa coagulation. Inovandudzawo hutano hwemapfupa.

Chidzidzo chevakadzi ve38 vane makore 63-72327 vakawana kuti avo vakatora vitamin K vakadonha pasi pe 109 mcg pazuva vaiva nehuwandu hwekuwedzera kwekuputsika kwehudyu, zvichiratidza kubatana pakati pevhitamini iyi nehutano hwemapfupa.

sipinachi

sipinachiMuriwo wegirinhi une mashizha wakakurumbira uye unogona kushandiswa mundiro dzakasiyana siyana sesoups, sosi nemasalad.

Kapu imwe (30 magiramu) yepinashi mbishi ine chimiro chekudya chinoyevedza, ichipa 181% yezuva nezuva DV yevhitamini K, 56% yevhitamini A uye 13% yemanganese.

Iyo ine zvakare folate, iyo inoita basa rakakosha mukugadzirwa kwemasero matsvuku eropa uye kudzivirira neural tube defects. Ongororo yeNeural tube defect spina bifida yakawana kuti chimwe chezvinhu zvinodzivirirwa panjodzi yechiitiko ichi ifolate yakaderera mukati mechikamu chekutanga chenhumbu.

Pamwe chete nekutora vhitamini yekuzvarwa, kudya sipinashi inzira yakanaka yekuwedzera folate yako yekudya panguva yekuzvitakura.

Kabichi

KabichiIine masumbu akakora emashizha anouya negirinhi, machena, uye neruvara rwepepuru.

Brussels inomera nekare uye broccoli brassica ndewemhuri yake. Miriwo mumhuri yemiti iyi ine glucosinolate, iyo inovapa kuravira kunorwadza.

Zvidzidzo zvemhuka zvakaona kuti chikafu chine chinhu ichi chine zvidziviriro, kunyanya pagomarara remapapu uye esophageal.

Imwe bhenefiti yekabichi ndeyekuti inogona kuvirisa, izvo zvinopa hutano hwakawanda sekuvandudza kugaya uye kutsigira immune system. Zvinotobatsira kuderedza uremu.

Green Beets

BeetBeetroot ine chimiro chinonakidza chekudya, asi kana beetroot inoshandiswa zvakanyanya mukubika, mashizha ayo anowanzoregeredzwa.

Nepo, mashizha ayo akapfuma mu potassium, calcium, riboflavin, fiber uye mavitamini A uye K. Kapu imwe chete (144 gramu) yemashizha akabikwa beet ine 220% yekudya kwako kwemazuva ose kwevhitamini A, ichipa 17% ye potassium uye fiber.

Iyo ine zvakare antioxidants beta-carotene uye lutein, iyo inodzivirira kusagadzikana kwemaziso senge tsandanyama degeneration uye cataract.

Green beet inogona kuwedzerwa kumasaladhi, soups uye kudyiwa sendiro yedivi.

Watercress

Watercress brassicaceae Chirimwa chemumvura chemhuri. Iyo inozivikanwa nekurapa kwayo uye yakashandiswa semushonga kwemazana emakore.

Zvidzidzo zvakawana watercress inobvisa kuve inobatsira kunangana negomarara stem maseru uye kukanganisa cancer cell kuwanda uye kupinda.

Roman Lettuce

Lettuce yeRoma ine crunchy texture uye inozivikanwa lettuce, kunyanya muCaesar salads.

Iyo yakanaka sosi yevhitamini A uye K, uye imwe kapu (47 gramu) yeromaine lettuce inopa 82% uye 60% yezvinodiwa zuva nezuva zvevhitamini idzi.

Chard

ChardMuriwo wemashizha akasvibira ane dzinde gobvu, ane ruvara rutsvuku, ruchena, rweyero kana rwegirinhi. Inowanzoshandiswa muMediterranean cuisine, ndeyemhuri imwechete se beet uye sipinashi.

Iine kunhuhwirira kwevhu uye yakapfuma mumaminerari uye mavitamini, akadai se potassium, manganese, uye mavitamini A, C, uye K.

Chard zvakare ine yakasarudzika flavonoid inonzi syringic acid, komisheni inogona kubatsira mukudzikisa mazinga eshuga.

Muzvidzidzo zviviri zvidiki mumakonzo ane chirwere cheshuga, kutungamira nemuromo kwesyringic acid kwemazuva makumi matatu kwakavandudza mazinga ehuga.

Rocket

Rocket brassicaceae kubva kumhuri yake muriwo wemashizha egirinhid.

Iine peppery flavour uye ine mashizha madiki anogona kuiswa nyore kumasaladi kana kushandiswa seyakashongedza. Inogonawo kushandiswa cosmetic uye mishonga.

zvimwe miriwo yemashizha yakasvibirira Izere nezvinovaka muviri sevhitamini A, B9 uye K.

Iyo zvakare imwe yeakanakisa masosi e nitrate, chikafu chinoshanduka kuita nitric oxide mumuviri.

Kunyange zvazvo mabhenefiti e nitrate achikakavadzana, zvimwe zvidzidzo zvakawana kuti inoderedza BP nekuwedzera kuyerera kweropa uye kuwedzera tsinga dzeropa.

Chicory

Chicory cichorium ndewemhuri yake. Hainyanyozivikanwa pane mamwe mashizha ane mashizha. Inogona kudyiwa iri mbishi kana kubikwa.

Kapu imwe chete yehafu (25 gramu) yemashizha echicory mbishi inopa 72% yezvinodiwa zuva nezuva zvevhitamini K, 11% yevhitamini A uye 9% yefolate.

Iyo zvakare sosi ye kaempferol, antioxidant iyo inoderedza kuzvimba uye yakaratidza kuvharidzira kukura kwekenza maseru muongororo-tube zvidzidzo.

Turnip

Turnip ndiyo yakasvibirira yeturnip chirimwa, iyo midzi yemiriwo yakafanana nembatatisi. Iyi girini inopa chikafu chakawanda kupfuura turnip pachayo, kusanganisira calcium, manganese, folate, uye mavhitamini A, C, uye K.

Iine kunaka kwakasimba. Turnip greens muriwo wecruciferous unoderedza njodzi yemamiriro akaita sechirwere chemoyo, cancer, kuzvimba uye atherosclerosis.

Turnip greens ine akawanda antioxidants, anosanganisira gluconaturin, glycotropaeolin, quercetin, myricetin uye beta-carotene - izvo zvese zvine basa mukuderedza kushushikana mumuviri.