MoferefereKe semela se makgasi a matala se nang le boleng bo matla ba phepo mme hangata se hlokomolohuoa. E na le mahlaku a manyane a chitja le likutu tse jeoang, tatso e monate hanyane, e babang.
MoferefereKe setho sa lelapa la Brassicaceae, le kenyelletsang cauliflower, broccoli, limela tsa Brussels le k'habeche. hantle Ke moroho oa cruciferous.
E kile ea nkoa e le mofoka, setlama sena se setala se qalile ho lengoa Engelane mathoasong a lilemo tsa bo-1800 empa hona joale se lengoa libakeng tsa metsi ho pota lefatše.
mona "watercress ke eng", "watercress e molemo bakeng sa eng", "melemo ea metsi ke efe" likarabo tsa lipotso tsa hau…
Boleng ba Phepo ea Watercress
lik'hilojule ka watercress E tlase empa e na le mefuta e mengata ea limatlafatsi.
Boima ba limatlafatsi ke tekanyo ea hore na lijo li fana ka lik'hilojule tse kae. Hobane metsi Ke lijo tse nang le limatlafatsi tse ngata haholo.
Sejana se le seng (34 grams) boleng ba limatlafatsi tsa watercress ke ka tsela e latelang:
Likhalori: 4
Lik'habohaedreite: 0.4 dikgerama
Liprotheine: 0.8 gram
Mafura: 0 dikgerama
Fibre: 0.2 dikgerama
Vithamine A: 22% ea Reference Daily Intake (RDI)
Vithamine C: 24% ea RDI
Vithamine K: 106% ea RDI
Calcium: 4% ea RDI
Manganese: 4% ea RDI
Gram ea 34 metsi vithamine e qhibilihang ka mafura e hlokahalang bakeng sa ho koala mali le masapo a phetseng hantle vithamine K E fana ka ho feta 100% ea tlhoko ea letsatsi le letsatsi bakeng sa
Moferefere e boetse e na le tekanyo e nyenyane ea vithamine E, thiamine, riboflavin, vithamine B6, folate, pantothenic acid, magnesium, phosphorus, potasiamo, sodium le koporo.
Melemo ea Watercress ke Efe?
MoferefereE na le li-isothiocyanate tse ngata, tse ka thusang ho thibela mofetše le ho matlafatsa sesole sa 'mele.
Li-nitrate tsa meroho li tšehetsa bophelo bo botle ba pelo mme li ka ntlafatsa ts'ebetso ea 'mele.
Limatlafatsi tse ling tsa meroho ena li ka thusa ho thibela lefu la ho fokola ha masapo le ho phekola lefu la tsoekere.
Lintho tse phahameng tsa antioxidant li fokotsa kotsi ea lefu le sa foleng
MoferefereE tletse ka metsoako ea limela e bitsoang li-antioxidants tse sireletsang khahlanong le tšenyo ea lisele e bakoang ke li-radicals tsa mahala, e leng limolek'hule tse kotsi tse lebisang khatellong ea oxidative.
Khatello ea oxidative e amahanngoa le mafu a 'maloa a sa foleng a kang lefu la tsoekere, mofets'e le lefu la pelo.
Moferefere Ho ja lijo tse nang le li-antioxidant tse ngata, tse kang tsena, ho ka thusa ho sireletsa khahlanong le khatello ea oxidative, e ka fokotsang kotsi ea ho tšoaroa ke mafu ana.
Boithuto ba metsoako ea antioxidant e fumanoang merohong e 12 e fapaneng ea cruciferous, metsi O ile a fumana li-flavonoids tse fetang 40, k'hemik'hale ea semela ho eona.
Moferefere, e fetisitse meroho eohle thutong ena ho latela kakaretso ea phenol content le bokhoni ba ho fokotsa li-radicals tsa mahala.
Ho feta moo, lithuto metsiE amahanya li-antioxidants tse fenugreek le kotsi e tlase ea mofetše, lefu la tsoekere le lefu la pelo.
E na le omega 3 fatty acids
Re tloaelane le lijo tse fanang ka omega 3, joalo ka salmon, tuna, le mackerel. Meroho e makhasi a matala le eona e fana ka mafura ana a bophelo bo botle ba pelo.
Moferefere Le hoja e na le mefuta e fapaneng ea phytonutrients, divithamini le liminerale, e boetse e na le maemo a batlang a phahame a omega 3 polyunsaturated fatty acids (PUFAs), haholo-holo ka mokhoa oa alpha-linolenic acid (ALA).
E na le metsoako e ka thibelang mefuta e meng ea mofetše
Moferefere Kaha e na le lik'hemik'hale tse ngata tsa phytochemicals, e ka fokotsa kotsi ea ho ba le mefuta e itseng ea kankere.
Moferefere le meroho e meng ea cruciferous e na le li-glucosinolate tse kentsoeng metsoakong e bitsoang isothiocyanates ha e sehoa ka thipa kapa e hlafunoa.
li-isothiocyanates sulforaphane le phenethyl isothiocyanate (PEITC).
Lik'hemik'hale tsena li sireletsa khahlanong le mofetše ka ho sireletsa lisele tse phetseng hantle hore li se ke tsa senyeha, li thibela lik'hemik'hale tsa kankere, 'me li thibela ho hōla le ho ata ha lihlahala.
Moferefere Ho boleloa hore li-isothiocyanate tse ho eona li thibela kankere ea mala, ea matšoafo, ea senya le ea letlalo.
Ho feta moo, etsa lipatlisiso metsi E bontša hore isothiocyanates le sulforaphane ho eona li hatella kholo ea lisele tsa mofetše oa matsoele.
E tšehetsa bophelo bo botle ba pelo
MoferefereKe meroho e molemo bakeng sa bophelo bo botle ba pelo.
Ke meroho ea cruciferous, 'me ho ja meroho ea cruciferous ho molemo bakeng sa bophelo bo botle ba pelo.
Tlhahlobo ea liphuputso ho batho ba fetang 500.000 e fumane hore meroho ea cruciferous e fokotsa kotsi ea lefu la pelo ka 16%.
Moferefere beta-carotene, lutein le zeaxanthin E na le li-antioxidants joalo ka Maemo a tlaase a carotenoids ana a amahanngoa le lefu la pelo le khatello e phahameng ea mali.
Liphuputso li bontšitse hore maemo a phahameng a carotenoids ha a sireletse feela khahlanong le nts'etsopele ea lefu la pelo, empa hape a fokotsa kotsi ea lefu la pelo le stroke.
Moferefere E boetse e na le li-nitrate tsa lijo, tse eketsang bophelo bo botle ba methapo ea mali ka ho thibela methapo ea mali le ho fokotsa ho satalla le botenya ba methapo ea mali.
Li-nitrate lijong li tsejoa ho theola khatello ea mali ka ho eketsa nitric oxide maling.
E fokotsa k'holeseterole
Mofereferee thusa ho theola k'holeseterole, e ka ntlafatsang bophelo bo botle ba pelo.
Phuputsong ea matsatsi a 10 ho likhoto tse nang le k'holeseterole e phahameng, setlolo sa watercress Kalafo ka moriana ona e theotse k'holeseterole e felletseng ka 34% le "cholesterol" e mpe ea LDL ka 53%.
Liminerale le vithamine K li sireletsa khahlanong le osteoporosis
Moferefere E na le liminerale tse ngata tsa bohlokoa bakeng sa bophelo bo botle ba masapo, ho kenyelletsa calcium, magnesium, potasiamo le phosphorus.
Leha litlamorao tsa khalsiamo ho bophelo bo botle ba masapo, magnesium, vithamine K le potasiamo li tsebahala, e boetse e na le likarolo tse ling tsa bohlokoa.
Ho ja meroho e nang le limatlafatsi ho na le phello e ntle bophelong ba masapo.
Ho feta moo, sekotlolo se le seng (34 grams) metsie fana ka ho feta 100% ea tlhoko ea letsatsi le letsatsi ea vithamine K. Vithamine K ke karolo ea osteocalcin, protheine e hahang lisele tse phetseng hantle tsa masapo le ho laola phetoho ea masapo.
Phuputsong e 'ngoe, batho ba nang le vithamine K e phahameng ka ho fetisisa ba ne ba e-na le menyetla e 35% ea ho robeha letheka ho feta ba nang le lijo tse tlaase ka ho fetisisa.
E matlafatsa ho itšireletsa mafung
MoferefereSekotlolo sa kedare se na le 15 mg ea vithamine C (34 grams), e finyellang 20% ea litlhoko tsa letsatsi le letsatsi tsa basali le 17% bakeng sa banna.
Vithamine ea C E tsejoa ka liphello tsa eona tse molemo ho bophelo bo botle ba 'mele. Ho haella ha vithamine C ho amahanngoa le ho fokotseha ha ts'ebetso ea 'mele ea ho itšireletsa mafung le ho eketseha ha ho ruruha.
Vithamine C e matlafatsa sesole sa 'mele ka ho eketsa tlhahiso ea lisele tse tšoeu tsa mali tse loantšang tšoaetso.
Le hoja liphuputso ho batho ka kakaretso li sa bontše ka ho feletseng hore vithamine C e fokotsa kotsi ea sefuba se tloaelehileng, ba bolela hore e fokotsa nako ea matšoao ka 8%.
Li-nitrate tsa lijo li ntlafatsa ts'ebetso ea liatleletiki
brassicaceae Lelapa la meroho le na le li-nitrate tse ngata tsa lijo.
Li-nitrate, joalo ka beet, radishes le watercress meroho e mahlaku a matalake metsoako e etsahalang ka tlhaho.
Ba khatholla methapo ea mali mme ba eketsa bongata ba nitric oxide maling, e amang ts'ebetso ea boikoetliso.
Ho feta moo, nitrate ea lijo e theola khatello ea mali e phomotseng le ho fokotsa oksijene e hlokahalang nakong ea boikoetliso, e leng ho eketsang mamello ea boikoetliso.
Lithuto tse fapaneng tsa li-nitrate tsa lijo tse tsoang ho li-beet le meroho e meng li bonts'itse ts'ebetso e ntlafalitsoeng ea boikoetliso ho baatlelete.
E na le carotenoids e ka sireletsang bophelo bo botle ba mahlo
Mofereferemetsoako ea antioxidant lelapeng la carotenoid lutein le zeaxanthin E na le.
Liphuputso tse ngata li bontšitse hore lutein le zeaxanthin li bohlokoa bakeng sa bophelo bo botle ba mahlo. Li sireletsa mahlo ka ho khetheha khahlanong le khanya e putsoa.
Lutein le zeaxanthin li fokotsa kotsi ea ho senyeha ha macular ho amanang le lilemo le nts'etsopele ea cataract.
Hape, metsi Vithamine C e boetse e amahanngoa le kotsi e fokotsehileng ea ho tšoaroa ke lera la mahlo.
Na Watercress e ea U Fokotsa?
Le hoja e sa ithutoa ka ho khetheha, metsi Hape ho ka ba molemo bakeng sa ho laola boima ba 'mele.
Ke lijo tse nang le phepo e nepahetseng haholo - sekotlolo se le seng (34 grams) se na le lik'hilojule tse 'nè feela' me se fana ka limatlafatsi tsa bohlokoa.
Haeba u leka ho theola kapa ho boloka boima ba 'mele, metsi U lokela ho ja meroho e nang le phepo e ntle, e tlaase ea lik'halori joalo ka
Melemo ea Watercress bakeng sa Letlalo
Moferefere E ka thusa ho fokotsa ho ruruha ha letlalo.
MoferefereVithamine A ho eona e tlatsetsa bophelong bo botle ba letlalo. E sireletsa lisele tsa letlalo ho senya ka lebaka la li-radicals tsa mahala. Hape limatlafatsi li eketsa ho hanyetsa mafu a letlalo.
MoferefereLi-isothiocyanate tse ho eona li ka boela tsa thibela kankere ea letlalo. Metsoako ena e kena-kenana le lisele tse bolaeang ’me e tsosolosa tšebetso e tloaelehileng ea lisele.
Mokhoa oa ho ja Watercress
Ka lebaka la kutloisiso ea eona metsi E ratha kapele ho feta meroho e meng e mengata. E boetse e eketsa tatso ea linoko tse bobebe ho sejana leha e le sefe seo e se kentsoeng. U ka sebelisa meroho ka tsela ena:
– Eketsa lisalateng tsa meroho.
- Eketsa sandwich ka chisi kapa meroho e meng.
- E kenye ho omelet bakeng sa lijo tsa hoseng.
- Eketsa ho li-smoothies.
Likotsi tsa Watercress ke life?
Moferefere Meroho e mengata ea cruciferous, ho kenyelletsa le iodine, e ka kena-kenana le metabolism ea iodine. goitrogen E na le metsoako e bitsoang Iodine ke limatlafatsi tsa bohlokoa bakeng sa bophelo bo botle ba qoqotho, 'me tšitiso ena e ka baka mathata a qoqotho.
Batho ba nang le mathata a qoqotho metsi (le meroho e meng ea cruciferous) tšebeliso e lokela ho ba hlokolosi.
Mofereferee na le potassium, leha e le ka tekanyo e nyane feela. Potase e feteletseng e ka mpefatsa lefu la liphio. Ba sebetsanang le mathata a liphio metsi ha ea lokela ho ja.
O rata ho ja watercress? U sebelisa lijo tsee tse phetseng hantle joang, hona hokae?
