Limela tsa Brussels ke meroho ea lelapa la Brassicaceae.kholifolaoa veKhábeche le motsoala. Limela tsa Brussels, e 'ngoe ea meroho ea cruciferous, li tšoana le k'habeche e nyenyane. Melemo ea limela tsa Brussels e kenyelletsa ho theola k'holeseterole, ho leka-lekanya maemo a lihormone, ho ntlafatsa tšilo ea lijo, ho sireletsa pelo, ho matlafatsa sesole sa 'mele le ho eketsa ho hanyetsa 'mele. Ho ba le boleng bo botle ba phepo e nepahetseng ho fana ka melemo ea limela tsa Brussels.
Limela tsa Brussels ke Eng?
Limela tsa Brussels ( Brassica oleracea ) ke tsa lelapa la cruciferous la meroho. E na le thepa e ka loantšang mofetše. Joaloka beng ka eona broccoli, cauliflower le k'habeche, meroho ena e boetse e na le li-antioxidants tse loantšang maloetse le limatlafatsi tse ling.
Brussels e hlahisa Boleng ba Phepo
Limela tsa Brussels li na le lik'hilojule tse fokolang. E na le fiber e ngata, divithamini le liminerale. Boleng ba phepo ea ligrama tse 78 tsa limela tse phehiloeng tsa Brussels ke tse latelang:
Likhalori: 28
Liprotheine: 2 gram
Lik'habohaedreite: 6 dikgerama
Fibre: 2 dikgerama
Vithamine K: 137% ea RDI
Vithamine C: 81% ea RDI
Vithamine A: 12% ea RDI
Folate: 12% ea RDI
Manganese: 9% ea RDI
Limela tsa Brussels li bohlokoa bakeng sa ho koala mali le bophelo bo botle ba masapo.vithamine Ki e ruile ka E thusa ho eketsa ho monya ha tšepe, e bapala karolo ea ho lokisa lisele le ts'ebetso ea 'mele ea ho itšireletsa mafungVithamine ea C e boetse e teng ka tekanyo e phahameng. E tšehetsa bophelo bo botle ba mala ka fiber ea eona.
Ho phaella ho limatlafatsi tse ka holimo, chelete e nyenyaneVithamine B6E na le potasiamo, tšepe, thiamine, magnesium le phosphorus.
Melemo ea Limela tsa Brussels
Antioxidant content
Lintho tse khahlang tsa antioxidant tsa limela tsa Brussels ke e 'ngoe ea tsa pele tse hlahelletseng. Antioxidants ke metsoako e fokotsang khatello ea oxidative liseleng tsa rona le ho fokotsa kotsi ea lefu le sa foleng.
Limela tsa Brussels li na le kaempferol e ngata, e leng antioxidant e molemo. Kaempferol e thibela kholo ea lisele tsa mofetše, e fokotsa ho ruruha le ho ntlafatsa bophelo bo botle ba pelo.
Tekanyo e phahameng ea fiber
Ligrama tse 78 tsa limela tse phehiloeng tsa Brussels li kopana le 8% ea tlhoko ea letsatsi le letsatsi ea fiber. LifKe karolo ea bohlokoa ea bophelo bo botle 'me e na le melemo e mengata. E nolofatsa mantle 'me e kokobetsa ho patoa. E ntlafatsa tšilo ea lijo ka ho thusa ho fepa libaktheria tse molemo ka maleng a rona. Ho eketsa tšebeliso ea fiber ho fokotsa kotsi ea lefu la pelo. E thusa ho laola tsoekere ea mali.
Limela tsa Brussels ke mohloli o motle oa vithamine K. Ligrama tse 78 tsa limela tse phehiloeng tsa Brussels li fana ka 137% ea tlhoko ea letsatsi le letsatsi ea vithamine K. Vithamine K e bapala karolo ea bohlokoa 'meleng. Hoa hlokahala bakeng sa coagulation ea mali. Vithamine K e boetse e bohlokoa bakeng sa bophelo bo botle ba masapo. E fana ka tšireletso khahlanong le lefu la ho fokola ha masapo. E eketsa matla a masapo.
E na le Omega 3 fatty acids
Bakeng sa ba sa jeng litlhapi kapa lijo tsa leoatleng, ho lekaneomega 3 fatty acid Ho thata ho ja. Lijo tsa limela li na le alpha-linolenic acid (ALA), mofuta oa omega 3 fatty acid e sebelisoang hanyenyane 'meleng ea rona ho feta feela oli ea omega 3 litlhapi le lijong tsa leoatleng. Sena ke hobane 'mele o ka fetolela ALA ho mefuta e sebetsang haholoanyane ea omega 3 fatty acids ka bongata bo lekanyelitsoeng.
Limela tsa Brussels ke o mong oa mehloli e molemohali ea limela ea omega 3 fatty acids. Mafura a Omega 3 a theola triglycerides maling, a lieha ho holofala kelellong, a fokotsa ho hanyetsa insulin le ho ruruha.
Lintho tse nang le vithamine C
Limela tsa Brussels, ligrama tse 78, li fana ka 81% ea tlhoko ea letsatsi le letsatsi ea vithamine C. Vithamine C e bohlokoa bakeng sa kholo le tokiso ea lisele tsa 'mele. Hape ke antioxidant,collagen E fumanoa tlhahisong ea liprotheine tse kang le ho matlafatsa tšireletso ea 'mele.
palo ea potasiamo
Limela tsa Brussels li na le potasiamo e ngata. potassiumKe electrolyte e hlokahalang bakeng sa ho boloka ts'ebetso ea methapo, ho honyela ha mesifa, ho teteana ha masapo, le mekhoa e amanang le methapo le mesifa. E thusa ho boloka sebopeho sa lera la lisele le ho fetisa maikutlo a methapo.
E sireletsa khahlanong le mofetše
Tekanyo e phahameng ea antioxidant ea limela tsa Brussels e sireletsa khahlanong le mefuta e itseng ea mofetše. Li-antioxidants tse melang Brussels li fokotsa li-radicals tsa mahala. Tsena ke metsoako e entsoeng ke khatello ea oxidative e tlatsetsang mafung a kang kankere.
E 'ngoe ea melemo ea limela tsa Brussels ke hore e thusa ho boloka maemo a tsoekere ea mali a tsitsitse. Meroho ea Cruciferous joalo ka limela tsa Brussels e theola kotsi ea ho ba le lefu la tsoekere. Sena se bakoa ke hore meroho ea cruciferous e na le fiber e ngata 'me e laola maemo a tsoekere ea mali. Fiber e tsamaea butle 'meleng kaofela 'me e liehisa ho monya ha tsoekere maling.
E fokotsa ho ruruha
Ho ruruha ke karabelo e tloaelehileng ea 'mele ea ho itšireletsa mafung. Haeba ho ruruha ho sa foleng ke kankere,lefu la tsoekere le ho baka mafu a kang lefu la pelo. Meroho ea Cruciferous joalo ka limela tsa Brussels e na le metsoako e thibelang ho ruruha. Lihlahla tsa BrusselsKaha e na le li-antioxidants tse ngata, e boetse e thusa ho fokotsa li-radicals tsa mahala tse ka bakang ho ruruha.
e ntlafatsa tshilong ya dijo
Li-glucosinolate tsa limela tsa Brussels li sireletsa lesela le boreleli la tšilo ea lijo le mala. Leaky gut syndrome le ho fokotsa kotsi ea mafu a mang a tšilo ea lijo.
Sulforaphane e fumanoang limela tsa Brussels e thusa ho tlosoa ha chefo 'meleng. E ntlafatsa tšilo ea lijo ka ho thibela kholo e feteletseng ea baktheria ka har'a microflora ea mala.
E molemo bakeng sa bophelo bo botle ba mahlo le letlalo
Limela tsa Brussels li na le vithamine C le vithamine A. Vithamine C e loantša tšenyo ea khanya ea UV e ka bakang mofetše oa letlalo kapa botsofali ba letlalo. Vithamine A e sireletsa khahlanong le tšenyo ea letlalo le mahlo.
Li-vithamine ka bobeli ka tlhaho li liehisa botsofali, li ntlafatsa bophelo ba mahlo, li matlafatsa tšireletso ea letlalo, 'me li susumetsa kholo ea lisele tse ncha.
Ho ja litholoana le meroho e nang le li-antioxidants tse ngata, tse amanang le lilemoho senyeha ha macular fokotsa kotsi. Limela tsa Brussels li na le antioxidant zeaxanthin. Zeaxanthin e sefa mahlaseli a kotsi a kenang cornea.
Lihlahla tsa Brusselssulforaphane Likahare tsa eona li boetse li fokotsa tšenyo ea khatello ea oxidative mahlong. E sireletsa khahlanong le bofofu, cataracts le mathata a mang. E sireletsa letlalo, e thibela kankere le ho ruruha.
Molemo bakeng sa bophelo bo botle ba boko
Vithamine C ea limela tsa Brussels le li-antioxidants tsa vithamine A li thusa ho thibela khatello ea oxidative le ho ruruha ho senyang lisele tsa boko.
Joaloka meroho le litholoana tse ling, limela tsa Brussels li na le lik'hilojule tse fokolang 'me li na le fiber e ngata. Ka tšobotsi ena, e etsa hore u ikutloe u khotše nako e telele 'me e thusa ho nka lik'hilojule tse fokolang. Ka hona, ke lijo tse thusang ho theola boima ba 'mele.
Mokhoa oa ho boloka limela tsa Brussels?
Sebelisa meroho nakong ea matsatsi a 3 ho isa ho a 7 ho qoba ho senyeha ha limatlafatsi.
Haeba u e boloka e sa phehoa, e tla lula e le foreshe nako e telele ka sehatsetsing.
Ho boloka e phuthetsoe ka lithaole tsa pampiri kapa ka mokotleng oa polasetiki ho lelefatsa sethala sa eona sa bophelo.
Mokhoa oa ho ja limela tsa Brussels
U ka sebelisa meroho ena e molemo ka litsela tse fapaneng.
E ka ekeletsoa lijana tse ka thōko le li-appetizers.
U ka pheha, ua chesa le ho baka ho lokisetsa lijo tse monate.
U ka khaola lipheletsong, u li kopanya le pepere le letsoai ka oli ea mohloaare 'me u li hate ka ontong ho fihlela li le crispy.
U ka e eketsa ho pasta.
Likotsi tsa Limela tsa Brussels
Ho nahanoa hore meroho ea cruciferous e kang limela tsa Brussels e ka 'na ea e-ba le phello e mpe mosebetsing oa qoqotho.
Meroho ea Cruciferous ke mohloli oa glucosinolate. Li-glucosinolate tse ling li fetoloa ho mefuta ea goitrogenic e ka bang le phello mosebetsing oa qoqotho. Ka lebaka lena, ba nang le bothata ba qoqotho ba lokela ho ja chelete e nyenyane.
Ho ja limela tse tala tsa Brussels ho baka sebopeho sa khase.
Ho ja haholo limela tsa Brussels ho ka baka bloating.
