mizuna ( brassica rapa ho na le. nipposinica ) ke moroho o mahlaku o motala o hlahang Asia Bochabela.
E boetse e bitsoa Japanese mosetareta meroho kapa sekho mosetareta.
brassica karolo ya leloko mizunali tsoa mefuteng e meng ea cruciferous, ho kenyelletsa broccoli, cauliflower, k'habeche le limela tsa Brussels.
E na le mahlaku a botala bo lefifi, a nang le kutu e tšesaane le tatso e babang hanyane.
Mizuna ke eng?
mizuna, mosetareta oa sekho, meroho ea mosetareta ea Japane, meroho ea metsi, kyona kapa lebitso la saense Brassica juncea var. Ke semela se tsamaeang ka mabitso a mangata.
mizunae fumaneha ka mefuta e mengata e fapaneng. Mefuta e 16 e khethiloe.
Hangata e sebelisoa lisalateng 'me hangata e kopantsoe le meroho e meng, tatso ea eona e bonolo, ea pepere e fana ka tatso e ntle ho lijana tsa pasta, sopho, lijana tsa meroho le pizza.
Ntle le ho ba monate, botala bona bo phetseng hantle bo na le limatlafatsi tse ngata, ho akarelletsa le livithamine A, C, le K. E boetse e ruile ka li-antioxidants mme e fana ka melemo e mengata e ikhethang ea bophelo bo botle.
Mefuta ea Mizuna
mizunaKe e 'ngoe ea meroho e seng mekae e lengoang sebakeng e le karolo ea liteko ka har'a International Space Station.
Ho bonolo ho hola hobane e na le nako e telele ea ho hola mme e hola le serameng. Hona joale, ho na le mefuta e 16, e fapaneng ka 'mala le sebopeho mizuna e tsejoa e le. Tse ling tsa tsona ke tsena:
Kyona
Mofuta ona o mosesaane oa pentšele 'me o na le makhasi a serrated.
Komatsu
Mofuta ona o na le botala bo lefifi, mahlaku a chitja 'me o ile oa ntlafatsoa hore o khone ho mamella mocheso le maloetse.
Red Komatsuna
E tšoana le Komatsuna empa ka makhasi a burgundy.
Thabile Morui
Ka ho ikhethang, mofuta ona o botala bo lefifi 'me o na le lipalesa tse shebahalang joaloka lihlooho tse nyane tsa broccoli.
Vithamine Green
E na le mahlaku a matala mme e hanela mocheso le mohatsela.
Ho sa tsotellehe hore na ke mofuta ofe, mizuna E na le limatlafatsi tse ngata.
Boleng ba Phepo ea Mizuna
Setlama sena se makhasi a matala se na le livithamine le liminerale tse ngata, ho akarelletsa le livithamine A, C, le K. Le hoja e na le limatlafatsi tse teteaneng, e na le lik'hilojule tse fokolang.
Likopi tse peli (ligrama tse 85) mizuna e tala E na le lintlha tse latelang tsa phepo:
Lik'hilojule: 21
Liprotheine: 2 gram
Lik'habohaedreite: 3 dikgerama
Fibre: 1 dikgerama
Vithamine A: 222% ea DV
Vithamine C: 12% ea DV
Vithamine K: Ho feta 100% ea DV
Calcium: 12% ea DV
Tšepe: 6% ea DV
Setlama sena se makhasi a matala se bohlokoa bakeng sa ho boloka sesole se matla sa 'mele.vithamine A phahameng haholo.
Melemo ea Mizuna ke Efe?
E ruile ka li-antioxidants
Joalo ka meroho e meng e mengata ea cruciferous nyahamehileke mohloli o ruileng oa li-antioxidants tse sireletsang lisele ho senya ho tsoa ho limolek'hule tse sa tsitsang tse bitsoang li-radicals tsa mahala.
Maemo a feteletseng a li-radicals tsa mahala a ka baka khatello ea oxidative mme ke sesosa sa lefu la tsoekere la mofuta oa 2, lefu la pelo, Alzheimer's, mofets'e le ramatiki ea ramatiki.
mizunaE na le li-antioxidants tse fapaneng:
kaemferol
Lithuto tsa tube ea liteko li senola hore motsoako ona oa flavonoid o na le litlamorao tse matla tse thibelang ho ruruha le ho thibela mofetše.
quercetin
Pigment ea tlhaho litholoana le meroho e mengata.quercetinE na le matla a ho thibela ho ruruha.
beta-carotene
Sehlopha sena sa li-antioxidants se molemo bakeng sa bophelo bo botle ba pelo le mahlo 'me se sireletsa khahlanong le mefuta e meng ea kankere.
Mohloli o motle oa vithamine C
mizuna Ke mohloli o makatsang oa vithamine C.
Vithamine ena ke antioxidant e matla e nang le melemo e mengata, ho kenyelletsa le ho tšehetsa sesole sa 'mele, ho khothalletsa sebopeho sa collagen le ho eketsa ho monya ha tšepe.
Tlhahlobo ea liphuputso tse 15 e ile ea amahanya lijo tse nang le vithamine C e ngata le kotsi e tlaase ea 16% ea lefu la pelo ha e bapisoa le ba feptjoang ka vithamine ena e fokolang.
E fana ka maemo a phahameng a vithamine K
Joalo ka meroho e meng e makhasi mizuna davithamine K e ruile ka
Vithamine K e tsejoa ka karolo ea eona ea ho koala mali le bophelo bo botle ba masapo. E thusa ho hlahisa liprotheine tse amehang ho hoeleng, tse fokotsang ho tsoa mali ho tsoa maqeba.
E tšehetsa mali coagulation
mizunaE na le vithamine K, e leng limatlafatsi tsa bohlokoa tse etsang mesebetsi e mengata 'meleng. Habohlokoa ka ho fetisisa, vithamine K e thusa ho khothalletsa ho thehoa ha mali a phetseng hantle.
Ho koala ke habohlokoa, 'me ho theha lesela ho lumella hore mokhoa oa ho fola o qale, ho thusa ho thibela mali a mangata haholo. Khaello ea vithamine K e ka sitisa ts'ebetso ena mme ea baka tahlehelo e eketsehileng ea mali le maqeba a bonolo.
Vithamine K e boetse e fumanoa ho cauliflower, k'habeche le limela tsa Brussels, har'a meroho e meng e makhasi a matala.
e matlafatsa masapo
Ntle le ho khothalletsa ho thibela mali ka bophelo bo botle, vithamine K e boetse ke karolo ea bohlokoa ea bophelo bo botle ba masapo.
Ho nahanoa hore vithamine K e ama metabolism ea masapo ka ho toba 'me e ama hantle ho leka-lekana ha calcium, minerale ea bohlokoa bakeng sa ho haha marapo a matla le ho boloka masapo a mangata.
Liphuputso tse 'maloa li fumane hore ho noa haholo ha vithamine K ho ka fokotsa kotsi ea ho robeha ha masapo lichabeng tse ling. mizunaE na le vithamine K e ngata, 'me senoelo se le seng feela se fana ka karolo ea 348 lekholong ea boleng ba letsatsi le letsatsi bo khothalletsoang.
E ntlafatsa bophelo bo botle ba 'mele
Ka lebaka la profil ea eona e khahlang ea limatlafatsi le litaba tse phahameng tsa antioxidant mizunaE ka boela ea thusa ho boloka sesole sa 'mele se sebetsa hantle.
Lebaka le leng ke hore e na le vithamine C e ngata, 'me sekotlolo se le seng feela se fana ka hoo e ka bang karolo ea 65 lekholong ea boleng ba letsatsi le letsatsi bo khothalletsoang.
Vithamine C e bontšitsoe ho fokotsa nako le ho teba ha mafu a matšoafo, hammoho le ho fokotsa kotsi ea maemo a kang malaria le pneumonia.
Holim'a moo, mizunali na le li-antioxidants tse ngata, tse ka thusang ho matlafatsa sesole sa 'mele le ho feta. Li-antioxidants li boetse li tsejoa ho sireletsa khahlanong le tšoaetso ha li ntse li ntlafatsa ts'ebetso ea 'mele ea ho itšireletsa mafung.
E na le metsoako e matla ea ho loantša mofetše
mizunaE fana ka li-antioxidants tse bontšitsoeng hore li na le litlamorao tsa anticancer.
Haholo-holo, dikahare tsa eona tsa kaempferol li sireletsa khahlanong le lefu lena - 'me liphuputso tsa tube-test li bontša hore motsoako ona o ka thusa ho phekola mofetše.
Lithuto, mizuna E boetse e senola hore meroho ea cruciferous e kang meroho ea cruciferous e ka fokotsa haholo kotsi ea kankere.
E sireletsa bophelo bo botle ba mahlo
mizunali-antioxidants tse peli tse bohlokoa bakeng sa bophelo bo botle ba mahlo.lutein le zeaxanthin E na le. Metsoako ena e sireletsa retina tšenyong ea oxidative le ho sefa leseli le leputsoa le ka bang kotsi.
Ja limela tse ling tse makhasi a kang khale, turnips le spinach bakeng sa bophelo bo botle ba mahlo. Lijo tsena tse matlafatsang li na le vithamine A e ngata le lutein, hammoho le li-antioxidants tse ling tsa bohlokoa tse khothalletsang bophelo bo botle.
Mathata a Mizuna ke afe?
Leha lipatlisiso li lekanyelitsoe, mizuna Ha e e-s'o amane le litla-morao leha e le life tse tebileng. Leha ho le joalo, ho ja haholo ho ka baka mathata a bophelo bo botle ho ba nang le mefuta e sa tšoaneng ea meroho ea brassica.
Ka lebaka la vithamine K e ngata, e ka sebelisana le meriana e fokotsang mali e kang Warfarin.
Ka hona, haeba u noa li-thiners tsa mali, u lokela ho bua le setsebi sa tlhokomelo ea bophelo pele u ja lijo tse nang le vithamine K e ngata.
mizuna e ka boela ea baka majoe a liphio ho batho ba bang ha e jeoa ka bongata.oxalate akarelletsa. Haeba u tloaetse ho ba le liphio majoe, u lokela ho ba hlokolosi ka tšebeliso ea eona.
Mokhoa oa ho ja Mizuna
Hangata e hlalosoa e le motsoako pakeng tsa arugula le mosetareta mizunaE na le tatso e babang hanyane, ea pepere e kentsoeng lijong tse tala le tse phehiloeng. E ka sebelisoa e le tala ka salate.
E ka boela ea phehoa ka ho e kenya ho li-fried-fries, lijana tsa pasta, pizza le sopho. E ka boela ea sebelisoa ka sandwich.
Ka hoo;
mizuna, meroho ea mosetareta, le meroho e meng ea cruciferous e kang broccoli, kale, le turnipsKe moroho o amanang le o motala.
Botala bona bo na le limatlafatsi tse ngata, bo na le li-antioxidants tse ngata, 'me li na le livithamini tse ngata tsa K, A le C.
E 'nile ea amahanngoa le kotsi e fokotsehileng ea kankere, bophelo bo botle ba' mele ba ho itšireletsa mafung le ho thibela mali, bophelo bo botle ba mahlo le masapo a matla.
U ka sebelisa botala bona bo feto-fetohang ka tatso e monate, ea pepere ka salate le sopho.
