Izibonelelo zeKhaphetshu eziPurple, Ubungozi kunye neeCalories

Ikhaphetshu ebomvu ikwabizwa isityalo ikhaphetshu emfusa "Brassica” Yeqela lezityalo. Eli qela liquka imifuno efana ne-broccoli, i-Brussels sprouts, kunye ne-kale.

Incasa ifana nekale, kodwa uhlobo olumfusa lutyebile kwiikhompawundi zezityalo eziluncedo ezidityaniswe neenzuzo zempilo, njengamathambo omelele kunye nentliziyo esempilweni.

ikhaphetshu emfusaKuyaziwa ukunciphisa ukudumba kunye nokukhusela kwiintlobo ezithile zomhlaza. Ngaphezu koko, yimifuno eguquguqukayo; Ingatyiwa ikrwada, iphekwe, okanye ivundiswe ize igalelwe kwipickle.

Purple Khaphetshu Nutritional Ixabiso

iikhalori zekhaphetshu ezimfusa Nangona iphantsi, iqulethe isixa esichukumisayo sezondlo. Enye ikomityi (89 grams) inqunyulwe, ikrwada, umxholo wekhaphetshu emfusa imi ngolu hlobo lulandelayo:

Iikhalori: 28

Iiprotheni: 1 gram

Iikhabhoni: 7 gram

Ifayibha: 2 grams

IVithamin C: 56% yexabiso lemihla ngemihla (DV)

I-Vitamin K: i-28% ye-DV

I-Vitamin B6: i-11% ye-DV

I-Vitamin A: i-6% ye-DV

I-Potassium: i-5% ye-DV

I-Thiamine: i-5% ye-DV

I-Riboflavin: i-5% ye-DV

Kwakhona imali encinci demir, calcium, nemagniziyamIbonelela nge-phosphorus, ubhedu kunye ne-zinc.

Ingaba Ikhaphetshu emfusa ilungele ntoni?

Ineekhompawundi zezityalo ezinamandla

ikhaphetshu emfusaNgumthombo omkhulu we-antioxidants onceda ukukhusela kumonakalo weselula, kunye nezinye iikhompawundi zezityalo eziluncedo.

Ii-Antioxidants; I-Vitamin C yi-flavonoid antioxidants efana ne-carotenoids, i-anthocyanins, kunye ne- kaempferol. Ezi khompawundi zifumaneka ngezixa ezikhulu kunekhaphetshu eluhlaza. Uphononongo lubonisa ukuba malunga namaxesha angama-4,5 aphezulu.

Ikwangumthombo olungileyo wesulfure, ikhompawundi enesulfure etyebileyo ebonelela ngeenzuzo zempilo yentliziyo enamandla kunye neempawu zokulwa nomhlaza. sulforaphane ngumthombo.

Yomeleza amajoni omzimba

ikhaphetshu emfusaIqulethe ivithamin C, i-antioxidant ebaluleke kakhulu eyimfuneko ukuze umzimba ube nesistim somzimba esinamandla. Ivuselela umsebenzi weeseli ezimhlophe zegazi, ezenza umgca wokuqala wokukhusela amajoni omzimba. 

Ii-antioxidants ezinomsoco ezifana ne-vitamin C ziyaziwa ngokuba namandla aphezulu e-antioxidant ukunceda ukunciphisa iziphumo ezinobungozi zeentlobo ezisebenzayo. Okunye kokutya okuphezulu kwivithamin C ikhaphetshu emfusaYinto ebalulekileyo ye-immune system booster.

I-immune system ivakalelwa kakhulu kwibhalansi ye-oxidant kunye ne-antioxidant, njengoko imveliso ye-radical yamahhala engalawulwayo inokuphazamisa umsebenzi wayo kunye nendlela yokukhusela. Ezi radicals zamahhala zinokubumba emzimbeni kwaye zandise umonakalo wezicubu. 

Nangona kunjalo, i-antioxidants zezona ndlela zibalaseleyo zokukhusela amajoni omzimba kwaye zinokunceda ukulwa nabangeneleli, kubandakanya umhlaza. 

Ukongezelela, i-vitamin C ibalulekile ekubunjweni kwe-collagen, egcina umzimba kunye neeseli zixhunyiwe kwaye zomelele.

Inceda ukulwa nokudumba

ikhaphetshu emfusaInceda ukulwa nokuvuvukala, okucingelwa ukuba kubangele izifo ezininzi.

Uphononongo lwetyhubhu yovavanyo kusetyenziswa imodeli eyenziweyo yamathumbu omntu lufumanise ukuba ezinye iindidi zanciphisa iimpawu zokudumba kwamathumbu ngama-22–40%.

igqabi lekhaphetshu elimfusaUkuwusebenzisa eluswini nako kunciphisa ukudumba. Umzekelo, abantu abadala abane-arthritis abagquma amadolo abo ngamagqabi ekhaphetshu kanye ngosuku babika ukuba baziva iintlungu ezincinci emva kweeveki ezine. 

Ukongeza, amagqabi ayo anciphisa intlungu yebele, ukudumba kunye nokudumba ngenxa yokwanda konikezelo lobisi kunye nokuhamba kwegazi kwithuba lokuqala lokubeleka.

Iphucula impilo yentliziyo

ikhaphetshu emfusa inceda intliziyo. Le nzuzo ibangelwa kumxholo we-anthocyanins, eyi-flavonoid antioxidants enika isityalo umbala wayo.

Ukusetyenziswa okuphezulu kwe-anthocyanin kudibaniswa nokunciphisa uxinzelelo lwegazi kunye nobungozi besifo senhliziyo. ikhaphetshu emfusa Iqulethe ngaphezu kwe-36 anthocyanins.

yomeleza amathambo

ikhaphetshu emfusa, iivithamini C kunye ne-K, kunye neemali ezincinci ze-calcium, i-manganese kunye zinc Iqulethe izondlo eziluncedo kumathambo, njenge Ezi zondlo zidlala indima ekubunjweni kwamathambo kwaye zinceda ukukhusela iiseli zamathambo emonakalweni.

Ikwatyebile kwivithamin K1. I-Vitamin K1 ininzi imifuno enamagqabi aluhlazazikwakhona. Oku kuyayahlula kwivithamin K2 efumaneka kwiimveliso zezilwanyana kunye nokutya okubilisiweyo.

Ibonelela ngokhuseleko kwimihlaza ethile

Inokunceda ukukhusela kwiintlobo ezithile zomhlaza. Iingcali zithi oku kungenxa ye-sulforaphane kunye nomxholo we-anthocyanin.

ikhaphetshu emfusa Kukho ubungqina obubonisa ukuba i-sulforaphane, efumaneka kwimifuno kunye neminye imifuno, inokubulala iiseli zomhlaza okanye izithintele ekukhuleni nasekusasazekeni.

Izifundo zeseli kunye nezilwanyana zibonisa ukuba i-anthocyanins inokuba nemiphumo efanayo ye-anticancer. i-anthocyanins, ikhaphetshu emfusa Ifumaneka kwiziqhamo ezibomvu, ezimfusa kunye neziluhlaza okwesibhakabhaka kunye nemifuno, kuquka

Yomeleza impilo yamathumbu

ikhaphetshu emfusaiphucula umsebenzi wamathumbu. Kukho ubungqina bokuba kunokunciphisa ukuvuvukala emathunjini kunye nokunciphisa i-intestinal mucositis.

Ikwangumthombo olungileyo wefiber, ogcina amathumbu esempilweni kwaye enze ukutya kube lula ukwetyiswa. 

Ifiber enganyibilikiyo yenza malunga ne-70% yomxholo wayo wefiber. Yongeza ubuninzi kwi-stool kwaye inceda ukutya kuhambe ngokulula ngamathumbu, ngaloo ndlela kunciphisa umngcipheko wokuqunjelwa.

I-30% eseleyo yifayibha enyibilikayo ebonelela ngokutya kwebhaktheriya enenzuzo ehlala emathunjini. Ezi bhaktheriya zivelisa i-short-chain fatty acids (SCFAs) ezifana ne-acetate, i-butyrate kunye ne-propionate ezondla iiseli zamathumbu.

Uphando lubonisa ukuba i-SCFAs inokunciphisa ukuvuvukala, isifo sikaCrohn, i-irritable bowel syndrome (IBS), kunye nezinye iimpawu zeemeko zamathumbu ezifana ne-ulcerative colitis.

Ulwa nezifo ezingapheliyo

Ngethuba lobomi obuqhelekileyo bomntu, kungakhathaliseki ukuba uhlala usempilweni kangakanani, ukwehla kweeseli kuya kwenzeka. Nangona kunjalo, ukutya ukutya okutyebileyo kwe-antioxidant kunokunika umzimba elona thuba lihle lokuthintela kunye nokulwa nezifo ezingapheliyo. 

ikhaphetshu emfusa Ngomnye wemifuno enomthamo ophezulu we-antioxidant. ikhaphetshu emfusaImifuno ye-Cruciferous efana nekhaphetshu, i-kale, kunye ne-broccoli kucingelwa ukuba inceda umzimba ukukhusela izifo ezingapheliyo ezifana nomhlaza, isifo senhliziyo kunye nesifo seswekile.

Ithintela ukuguga kwangaphambi kwexesha

ikhaphetshu emfusaI-antioxidants ehlukeneyo efunyenwe kwioli yeoli inceda ukukhusela kwimiphumo ye-radicals yamahhala ngokubhekiselele kwizifo ezinzulu. Ukongeza, ikwanciphisa iimpawu zokuguga ezibangelwa ngama-radicals asimahla. 

Ikwanceda ulusu ukuba luhlale luqinile, lulutsha kwaye luthambile, kwaye lunciphisa amabala obudala kunye nemibimbi evelayo njengoko sikhula.

Ukwengeza, ikhaphetshu emfusaIsixa esibalulekileyo sevithamin A efunyenwe kwipayinapile ibalulekile ekukhuleni kwakhona kweseli yolusu, impilo yolusu, ukukhuselwa kumonakalo welanga kunye nokunwebeka kolusu.

Iluncedo emehlweni

I-Vitamin A ayinanzuzo kuphela kwesikhumba, kodwa namehlo. Ngokusetyenziswa rhoqo kokutya okunovithamin A, ukuwohloka kwe-macular kunye nokwakheka kwe-cataract kunokuthintelwa. IVithamin A inokuguqulwa ibe yi-beta carotene, eyimfuneko ekugcineni impilo yamehlo njengoko sikhula.

Inokuthintela isifo sika-Alzheimer

Isifo sika-Alzheimer senzeka ikakhulu njengoko sikhula. Uphando olwahlukileyo lwenziwe iminyaka emininzi ukufumana amanyathelo okuthintela kunye namayeza esi sifo. 

yekhaphetshu emfusaKuye kwafunyaniswa ukuba abantu banamandla kakhulu ekugcineni umsebenzi wabo wengqondo. ikhaphetshu emfusaI-anthocyanins ekhoyo esibindini ikhusela ingqondo kwisifo sika-Alzheimer. 

Inceda ukunciphisa umzimba

Iikhalori kwikhaphetshu emfusa Iphantsi kakhulu kwaye iphezulu kwifiber yokutya kwaye igcwele iivithamini ezibalulekileyo kunye neeminerali. Ukutya ikhaphetshu emfusaIkunceda uzive ugcwele ngaphandle kokuthatha iikhalori ezininzi.

Ngaba ikhaphetshu eliMsobo libangela iAllergies?

Kwabanye abantu ikhaphetshu emfusa kunye nokungadibani nemifuno kwintsapho enye kusenokuvela. Kule meko, akufanele udle imifuno enjalo.

Ityiwa njani ikhaphetshu emfusa

Ngumfuno oguquguqukayo. Inokutyiwa ikrwada okanye iphekwe kwaye yongezwe kwiindidi ezahlukeneyo zokutya.

Ngokomzekelo, inokutshizwa okanye ifakwe kwinyama okanye iimbotyi, okanye isetyenziswe njengesitya esityebileyo sesobho, isaladi kunye nezitya ezishushu.

Ukongeza, isaladi kunye ne-pickle zenziwe. 

Uyigcina njani ikhaphetshu emfusa?

ikhaphetshu emfusaUnokuyihlamba kwaye uyigcine kwicandelo lemifuno yefriji ukuya kwiveki.

Ngenxa yoko;

ikhaphetshu emfusaYimifuno enomsoco oye wadibaniswa kwiintlobo ezahlukeneyo zezempilo. Ukunciphisa ukuvuvukala, ukukhusela intliziyo kunye nempilo yamathambo, ukuqinisa amathumbu kunye nokunciphisa umngcipheko womhlaza ziphakathi kweenzuzo zayo eziphambili.