Yintoni Mizuna? Okuzuzwayo, iiNgozi kunye neXabiso leSondlo

mizuna ( brassica rapa Nantsi lapho. nipposinica ) yimifuno enamagqabi aluhlaza kwiMpuma yeAsia.

Ikwabizwa ngokuba yimifuno yemostade yaseJapan okanye i-spider mustard.

brassica inxalenye yohlobo mizunazisuka kwezinye iintlobo ze-cruciferous, eziquka i-broccoli, i-cauliflower, ikhaphetshu, kunye ne-Brussels sprouts.

Inamagqabi aluhlaza bumnyama, anesiqu esibhityileyo esirhwexu kunye nencasa ekrakra kancinane. 

Yintoni Mizuna?

mizuna, isardadi yesigcawu, imifuno yemostade yaseJapan, imifuno yamanzi, i-kyona okanye igama lesayensi Brassica juncea var. Sisityalo esaziwa ngamagama amaninzi njenge

mizunaifumaneka ngeendlela ezininzi ezahlukeneyo. Iindidi ezili-16 ziye zachongwa.

Ngokuqhelekileyo isetyenziswa kwiisaladi kwaye ihlala ixutywe neminye imifuno, incasa yayo encinci, i-peppery inika incasa enkulu kwi-pasta izitya, isuphu, izitya zemifuno kunye ne-pizza.

Ngaphandle kokuba mnandi, lo luhlaza usempilweni unezakhamzimba ezininzi, kuquka iivithamin A, C, kunye noK. Ikwatyebile kwii-antioxidants kwaye ibonelela ngeenzuzo ezininzi ezizodwa zempilo.

Iintlobo zeMizuna

mizunaNgomnye wemifuno embalwa elinywa emajukujukwini njengenxalenye yovavanyo kwi-International Space Station.

Kulula ukuyikhulisa kuba inexesha elide lokukhula kwaye ikhula nokubanda. Okwangoku, kukho iindidi ezili-16, ezahlukeneyo ngombala kunye nokuthungwa mizuna kwaziwa ukuba. Ezinye zezi zezo:

Kyona

Olu hlobo luyipensile kwaye lunamagqabi arhabaxa.

komatsu

Olu hlobo lunamagqabi aluhlaza bumnyama, angqukuva kwaye lwaphuhliswa ukuba lukwazi ukumelana nobushushu kunye nezifo.

Red Komatsuna

Iyafana ne Komatsuna kodwa inamagqabi a burgundy. 

Isityebi esonwabileyo

Eyona nto ikhethekileyo, olu hlobo luluhlaza mnyama kwaye luneentyatyambo ezikhangeleka njengeentloko ezincinci ze-broccoli. 

Vitamin Green

Inamagqabi aluhlaza kwaye iyakwazi ukumelana nobushushu nokubanda.

Nokuba luhlobo luni na, mizuna Ityebile kwizondlo. 

Ixabiso lesondlo saseMizuna

Lo mthi unamagqabi aluhlaza uphezulu kwiivithamini ezininzi kunye neeminerali, kuquka iivithamini A, C, kunye noK. Nangona inezakhamzimba ezixineneyo, ineekhalori eziphantsi. 

Iikomityi ezimbini (85 grams) mizuna ekrwada Inesiqulatho sesondlo esilandelayo:

Iikhalori: 21

Iiprotheni: 2 gram

Iikhabhoni: 3 gram

Ifayibha: 1 grams

I-Vitamin A: i-222% ye-DV

I-Vitamin C: i-12% ye-DV

I-Vitamin K: Ngaphezu kwe-100% ye-DV

I-calcium: i-12% ye-DV

Intsimbi: 6% ye-DV

Le mifuno eluhlaza inamagqabi ibalulekile ekugcineni amajoni omzimba anamandla. ivithamin A phezulu kakhulu.

Ziziphi iiNzuzo zeMizuna?

Utyebile kwi-antioxidants

Njengeminye imifuno emininzi ye-cruciferous engonelisekangangumthombo otyebileyo we-antioxidants okhusela iiseli emonakalisweni kwiimolekyuli ezingazinzanga ezibizwa ngokuba yi-radicals yamahhala. 

Amanqanaba agqithisileyo ee-radicals zamahhala anokubangela uxinzelelo lwe-oxidative kwaye abangela uhlobo lwe-2 yeswekile, isifo senhliziyo, i-Alzheimer's, umhlaza kunye ne-rheumatoid arthritis. 

mizunaIqulethe iintlobo ezahlukeneyo ze-antioxidants:

kaemferol

Uphononongo lwetyhubhu yovavanyo lubonisa ukuba le khompawundi ye-flavonoid inefuthe elinamandla lokuchasa ukudumba kunye ne-anticancer.

iquercetin

I-pigment yendalo kwiziqhamo ezininzi kunye nemifuno. iquercetinInezixhobo ezinamandla zokuchasa ukudumba. 

beta-carotene

Eli qela le-antioxidants liluncedo kwintliziyo kunye nempilo yamehlo kwaye likhusela kwimihlaza ethile. 

Umthombo olungileyo wevithamin C

mizuna Ngumthombo olungileyo ngokumangalisayo wevithamin C.

Le vithamini yi-antioxidant enamandla enezibonelelo ezininzi, kubandakanya ukuxhasa amajoni omzimba, ukukhuthaza ukwakheka kwe-collagen kunye nokwandisa ukufunxa kwentsimbi.

Uhlalutyo lwezifundo ze-15 zidibanise ukutya okuphezulu kwi-vitamin C kunye ne-16% yengozi ephantsi yesifo senhliziyo xa kuthelekiswa nalabo bondliwa ngaphantsi kule vithamini.

Ibonelela ngamanqanaba aphezulu evithamin K

Njengezinye izityalo ezinamagqabi mizuna da ivithamin K usisityebi kwi

IVithamin K iyaziwa ngendima yayo kwigazi kunye nempilo yamathambo. Inceda ukuvelisa iiprotheyini ezibandakanyekayo kwi-clotting, ethintela ukopha ukusuka kumanxeba.

Ixhasa ukuqina kwegazi

mizunaIlayishwe ngevithamin K, isondlo esibalulekileyo esenza imisebenzi emininzi emzimbeni. Okubaluleke kakhulu, i-vitamin K inceda ukukhuthaza ukubunjwa kwamahlwili egazi enempilo.

Ukuvala ihlwili kubalulekile, kwaye ukwenza ihlwili kuvumela inkqubo yokuphilisa ukuba iqale, inceda ukuthintela ukopha kakhulu. Ukunqongophala kwe-Vitamin K kunokuphazamisa le nkqubo kwaye kubangele ukonyuka kwegazi kunye nokugrumba okulula.

I-Vitamin K ikwafumaneka kwi-cauliflower, ikhaphetshu, kunye ne-Brussels sprouts, phakathi kweminye imifuno eluhlaza eluhlaza.

yomeleza amathambo

Ukongeza ekukhuthazeni i-blood clotting enempilo, i-vitamin K nayo iyinxalenye ebalulekileyo yempilo yamathambo.

I-Vitamin K icingelwa ukuba ichaphazela ngokuthe ngqo i-metabolism yamathambo kwaye ichaphazela ngokufanelekileyo ibhalansi ye-calcium, i-mineral eyimfuneko yokwakha amathambo aqinileyo kunye nokugcina ukuxinana kwamathambo.

Izifundo ezininzi ziye zafumanisa ukuba ukuthathwa okuphezulu kwevithamin K kunokunciphisa umngcipheko wokuqhekeka kwamathambo kwezinye iindawo. mizunaInevithamin K eninzi, yaye ikomityi nje enye ibonelela ngama-348 ekhulwini exabiso elinconyelwayo lemihla ngemihla.

Ukuphucula impilo yomzimba

Ndiyabulela kwiprofayili yayo yezondlo ezinomdla kunye nomxholo ophezulu we-antioxidant mizunaKwakhona kunokunceda ukugcina amajoni omzimba asebenza ngokufanelekileyo.

Oku kungenxa yokuba inovithamin C eninzi, yaye isitya nje esinye sinikela malunga nama-65 ekhulwini exabiso elinconyelwayo lemihla ngemihla.

I-Vitamin C ibonakaliswe ukunciphisa ubude kunye nobunzima bezifo zokuphefumula, kunye nokunciphisa umngcipheko weemeko ezifana ne-malaria kunye ne-pneumonia.

Ukwengeza, mizunaziphezulu kwi-antioxidants, ezinokunceda ukomeleza ukhuseleko ngakumbi. Ii-Antioxidants nazo ziyaziwa ngokukhusela usulelo ngelixa ziphucula ukusebenza kwamajoni omzimba.

Iqulethe iikhompawundi ezinamandla zokulwa nomhlaza

mizunaIbonelela nge-antioxidants eziye zaboniswa ukuba zineempembelelo ze-anticancer.

Ngokukodwa, umxholo wayo we-kaempferol ukhusela kwesi sifo - kwaye uphando lwetyhubhu lubonisa ukuba le khompawundi inokunceda ukunyanga umhlaza. 

Izifundo, mizuna Ikwadiza ukuba imifuno ye-cruciferous efana nemifuno ye-cruciferous inokunciphisa kakhulu ingozi yomhlaza.

Ikhusela impilo yamehlo

mizunaezimbini antioxidants ezibalulekileyo kwimpilo yamehlo. lutein kunye ne-zeaxanthin Ine. Ezi khompawundi zikhusela iretina kumonakalo weoksijini kwaye zihluze ukukhanya okuluhlaza okunokuba yingozi. 

unobangela ophambili wobumfama kwihlabathi liphela ukuwohloka kwe-macular ezinxulumene neminyakaIbonelela ngokhuseleko kwi-ARMD.

Yitya amanye amagqabi aluhlaza njengekale, itheniphu kunye nesipinatshi ukuze ube nempilo yamehlo. Oku kutya okunesondlo kuphezulu kuzo zombini iivithamin A kunye ne-lutein, kunye nezinye i-antioxidants ezibalulekileyo ezikhuthaza impilo.

Ziziphi iingozi zaseMizuna?

Nangona uphando lunqongophele, mizuna Ayikhange idityaniswe nazo naziphi na iziphumo ebezingalindelekanga ezimandundu. Nangona kunjalo, ukutya kakhulu kunokubangela iingxaki zempilo kwabo bane-brassica yemifuno.

Ngenxa yomxholo we-vitamin K ephezulu, inokunxibelelana namayeza okunciphisa igazi njenge-Warfarin. 

Ke ngoko, ukuba uthatha izinto ezinciphisa igazi, kuya kufuneka uthethe nengcali yakho yezempilo ngaphambi kokuba utye ukutya okutyebileyo kwivithamin K.

mizuna inokubangela amatye ezintso kwabanye abantu xa isetyenziswe kakhulu. oxalate ibandakanya. Ukuba uqhelene namatye ezintso, kufuneka uqaphele malunga nokusetyenziswa kwayo.

Ityiwa njani iMizuna 

Ihlala ichazwa njengomxube phakathi kwe-arugula kunye nemostade mizunaInencasa ekrakrayo, enencasa yepepile efakwe kwizitya ezikrwada neziphekiweyo. Ingasetyenziselwa ekrwada kwiisaladi.

Isenokuphekwa ngokuyongeza kwi-stir-fries, izitya zepasta, ipizza kunye neesuphu. Ingasetyenziswa nakwi sandwich.

Ngenxa yoko;

mizuna, imifuno ye-mustard, kunye neminye imifuno ye-cruciferous efana ne-broccoli, i-kale, kunye ne-turnips Ngumifuno ezalanayo eluhlaza.

Lo mbala uluhlaza unezakhamzimba, utyebile kwi-antioxidants, kwaye uphezulu kwiivithamini K, A, kunye noC.

Kuye kwadityaniswa nomngcipheko womhlaza oncitshisiweyo, impilo ephuculweyo ye-immune kunye ne-blood clotting, impilo engcono yamehlo kunye namathambo anamandla.

Ungasebenzisa oku luhlaza okuguquguqukayo kunye nencasa encinci, i-peppery flavour kwiisaladi kunye neesuphu.