Iinzuzo, Ubungozi kunye neXabiso leSondlo seBrussels Sprouts

Amahlumela aseBrussels yimifuno yentsapho yaseBrassicaceae. cauliflower ve ikhaphetshu nomzala. Amahlumela aseBrussels, enye yemifuno ye-cruciferous, ifana nekhaphetshu encinci. Iinzuzo zeBrussels zihluma ziquka ukunciphisa i-cholesterol, ukulinganisa amanqanaba ehomoni, ukuphucula ukugaya, ukukhusela intliziyo, ukunyusa ukukhuseleka kunye nokwandisa ukuxhathisa umzimba. Ukuba nexabiso lezondlo ezityebileyo kubonelela ngeenzuzo zokuhluma kweBrussels.

Yintoni iBrussels Sprouts?

Amahlumela aseBrussels ( Brassica oleracea ) akwintsapho ye-cruciferous yemifuno. Ineempawu ezinokulwa nomhlaza. Njengezalamane zayo i-broccoli, ikholifulawa kunye nekhaphetshu, le mifuno ikwaqulethe i-antioxidants kunye nezinye izondlo ezilwa nezifo.

IBrussels ihluma ixabiso lesondlo

Amahlumela aseBrussels aneekhalori eziphantsi. Ityebile kwifiber, iivithamini kunye neeminerali. Ixabiso lesondlo se-78 grams ye-Brussels sprouts ephekiweyo ihamba ngolu hlobo lulandelayo: 

• Iikhalori: 28
• Iiprotheni: 2 gram
• Iikhabhoni: 6 gram
• Ifayibha: 2 grams
• I-Vitamin K: i-137% ye-RDI
• I-Vitamin C: i-81% ye-RDI
• I-Vitamin A: i-12% ye-RDI
• I-Folate: i-12% ye-RDI
• IManganese: 9% yeRDI 

Ihlumela zaseBrussels zibalulekile kwigazi legazi kunye nempilo yamathambo. ivithamin Ki sisityebi kwi Inceda ukunyusa isinyithi, idlala indima ekulungisweni kwezicubu kunye nokusebenza komzimba Ivithamin C ikwakhona ngomlinganiselo ophezulu. Ixhasa impilo yamathumbu kunye nomxholo wayo wefiber.

Ukongeza kwizondlo ezingentla, isixa esincinci Vitamin B6Iqulethe i-potassium, isinyithi, i-thiamine, i-magnesium kunye ne-phosphorus.

IiNzuzo zeBrussels zihluma

• Umxholo we-Antioxidant

Isiqulatho esichukumisayo se-antioxidant sehlumela saseBrussels sesinye sezokuqala ukugqama. Ii-Antioxidants zikhompawundi ezinciphisa uxinzelelo lwe-oxidative kwiiseli zethu kunye nokunciphisa umngcipheko wesifo esingapheliyo.

Izihluma zaseBrussels ziphezulu kwi-kaempferol, i-antioxidant enenzuzo. I-Kaempferol inqanda ukukhula kweeseli zomhlaza, inciphisa ukudumba kunye nokuphucula impilo yentliziyo.

• Umxholo wefiber ephezulu

I-78 grams yezityalo eziphekiweyo zaseBrussels zidibana ne-8% yemfuno yefiber yemihla ngemihla. LifIyinxalenye ebalulekileyo yempilo kwaye ineenzuzo ezininzi. Ithambisa ilindle kwaye ikhulule ukuqhinwa. Iphucula ukwetyisa ngokunceda ukondla iibhaktheriya eziluncedo emathunjini ethu. Ukwandisa ukusetyenziswa kwefayibha kunciphisa umngcipheko wesifo senhliziyo. Inceda ukulawula iswekile yegazi.

• Ubuninzi bevithamin K

Amahlumela aseBrussels ngumthombo olungileyo wevithamin K. I-78 grams yezityalo eziphekiweyo zaseBrussels zibonelela nge-137% yemfuno yemihla ngemihla yevithamin K. I-Vitamin K idlala indima ebalulekileyo emzimbeni. Kuyimfuneko kwi-coagulation yegazi. I-Vitamin K nayo ibalulekile kwimpilo yamathambo. Inika ukhuseleko kwi-osteoporosis. Yandisa amandla ethambo.

• Omega 3 fatty acids umxholo

Kwabo bangatyi iintlanzi okanye ukutya kwaselwandle, ngokwaneleyo omega 3 fatty acid Kunzima ukuyisebenzisa. Ukutya kwezityalo kuqulethe i-alpha-linolenic acid (ALA), uhlobo lwe-omega 3 fatty acid esetyenziswa ngaphantsi kwemizimba yethu kuneoli ye-omega ye-3 kuphela kwiintlanzi kunye nezilwanyana zaselwandle. Oku kungenxa yokuba umzimba unokuguqula kuphela i-ALA kwiifom ezisebenzayo ze-omega 3 fatty acids ngezixa ezilinganiselweyo.

Amahlumela aseBrussels yenye yezona zinto zilungileyo zezityalo ze-omega 3 fatty acids. Amafutha e-Omega 3 anciphisa i-triglycerides yegazi, ukuncipha kwengqondo ngokukhawuleza, ukunciphisa ukuxhathisa kwe-insulin kunye nokuvutha. 

• Umxholo we-Vitamin C

Izihluma zaseBrussels, i-78 grams, zibonelela nge-81% yemfuno yemihla ngemihla ye-vitamin C. I-Vitamin C ibalulekile ekukhuleni nasekulungiseni izicubu emzimbeni. Kwakhona i-antioxidant, collagen Ifumaneka kwimveliso yeeprotheni ezifana kunye nokuqinisa i-immunity.

• umxholo we potassium

Izihluma zaseBrussels ziphezulu kwi-potassium. potassiumI-electrolyte iyimfuneko ekugcineni i-nerve function, contraction muscle, i-bone density, kunye ne-nerve kunye ne-muscle-related systems. Inceda ukugcina i-membrane yesakhiwo seeseli kunye nokuhambisa i-nerve impulses.

• Ikhusela kumhlaza

Inqanaba eliphezulu le-antioxidant lehluma laseBrussels likhusela kwiintlobo ezithile zomhlaza. I-antioxidants eBrussels ihluma yenza i-radicals yamahhala. Ezi zikhompawundi ezenziwe luxinzelelo lwe-oxidative olunegalelo kwizifo ezinjengomhlaza. 

• Ilinganisa iswekile yegazi

Enye yeenzuzo zokuhluma kweBrussels kukuba inceda ukugcina amanqanaba eswekile yegazi ezinzile. Imifuno yeCruciferous efana neBrussels ihluma inciphisa umngcipheko wokuphuhlisa isifo seswekile. Oku kungenxa yokuba imifuno ye-cruciferous iphezulu kwifayibha kwaye ilawula amanqanaba eswekile yegazi. Ifayibha ihamba kancinane kuwo wonke umzimba kwaye icothisa ukufunxwa kweswekile egazini. 

• Yehlisa ukudumba

Ukuvuvukala kukusabela okuqhelekileyo komzimba. Ukuba ukudumba okungapheliyo ngumhlaza, diabetes kwaye zibangele izifo ezifana nesifo sentliziyo. Imifuno ye-Cruciferous efana ne-Brussels sprouts iqulethe iikhompawundi ezikhusela ukuvuvukala. ibrussels sprouts Ukuba phezulu kwi-antioxidants, kukwanceda ukuthothisa iiradicals zamahhala ezinokubangela ukuvuvukala.

• kuphucula ukwetyisa

I-glucosinolates eBrussels ihluma ikhusela umgca obuthathaka wendlela yokugaya kunye nesisu. i-leaky gut syndrome kwaye yehlisa umngcipheko wezinye iziphazamiso zokwetyisa. 

I-sulforaphane efunyenwe kwihluma zaseBrussels iququzelela ukususwa kwetyhefu emzimbeni. Iphucula ukugaya ngokuthintela ukukhula okugqithisileyo kwebhaktheriya kwi-intestinal microflora.

• Iluncedo kwimpilo yamehlo kunye nolusu

Izihluma zaseBrussels zinevithamin C kunye nevithamin A. I-Vitamin C ilwa nomonakalo wokukhanya kwe-UV onokuthi ukhokelele kumhlaza wolusu okanye ukuguga kolusu. Ivithamin A ikhusela ekonakalisweni ulusu namehlo.

Zombini iivithamini ngokwendalo zicothisa ukuguga, ziphucula impilo yamehlo, zomeleze ukhuseleko lolusu, kwaye zikhuthaze ukukhula kweeseli ezintsha.

Ukutya iziqhamo kunye nemifuno ephezulu kwi-antioxidants, enxulumene nobudala ukuwohloka kwe-macular kunciphisa umngcipheko. Izihluma zaseBrussels zine-antioxidant zeaxanthin. I-Zeaxanthin ihluza imitha eyingozi engena kwi-cornea.

ibrussels sprouts sulforaphane Umxholo wayo unciphisa umonakalo woxinzelelo lwe-oxidative emehlweni. Ikhusela kubumfama, i-cataract kunye nezinye iingxaki. Ikhusela ulusu, ikhusela umhlaza kunye nokudumba.

• Iluncedo kwimpilo yengqondo

IBrussels ihluma ivithamin C kunye nevithamin A antioxidants inceda ukunqanda uxinzelelo lwe-oxidative kunye nokudumba okonakalisa iiseli zengqondo.

Ngaba amahlumela aseBrussels ayancipha?

Njengeminye imifuno kunye neziqhamo, amahlumela aseBrussels aphantsi kweekhalori kunye ne-fiber ephezulu. Ngolu phawu, kukwenza uzive ugcwele ixesha elide kwaye inceda ukuthatha iikhalori ezimbalwa. Ngoko ke, kukutya okunceda ukunciphisa umzimba.

Ukugcina njani amahlumela aseBrussels?

• Sebenzisa imifuno kwiintsuku ezi-3 ukuya kwezi-7 zokuthenga ukuphepha ukonakala kwezondlo. 
• Ukuba uyigcina ingaphekwanga, iya kuhlala isitsha ixesha elide efrijini. 
• Ukugcina isongelwe ngeetawuli zephepha okanye kwingxowa yeplastiki kwandisa ubomi bayo beshelufu.

Ukutya njani iBrussels Sprouts

Ungadla le mifuno enenzuzo ngeendlela ezahlukeneyo.

• Inokongezwa kwizitya ezisecaleni kunye ne-appetizers.
• Unokubilisa, uqhotse kwaye ubhake ukulungiselela isidlo esimnandi.
• Unokuzinqumla iziphelo, uzixube kunye nepepper kunye netyuwa kwioli yeoli kunye ne-fry kwi-oven de zibe crispy.
• Ungayongeza kwipasta.

Iingozi zeBrussels Sprouts

• Kucingelwa ukuba imifuno ye-cruciferous efana ne-Brussels ihluma ingaba nefuthe elibi ekusebenzeni kwe-thyroid.
• Imifuno ye-Cruciferous ingumthombo we-glucosinolate. Ezinye i-glucosinolates ziguqulelwa kwiintlobo ze-goitrogenic ezinokuthi zibe nefuthe ekusebenzeni kwe-thyroid. Ngenxa yesi sizathu, abo baneengxaki zedlala lengqula kufuneka batye isixa esincinane.
• Ukutya amahlumela aseBrussels akrwada kubangela ukubunjwa kwegesi.
• Ukutya kakhulu amahlumela aseBrussels kunokubangela ukuqunjelwa.

Umthombo: 1