I-Chard Benefits - Ixabiso leSondlo kunye neengozi zeChard

Izibonelelo ze-chard, eziluhlaza mnyama kunye nemifuno enomsoco, zivela kumxholo wesondlo kunye nokuba ngumthombo ocebileyo we-antioxidants. Imithambo kunye neziqu zayo ezinombala okhethekileyo, xa zisetyenziswa rhoqo, zinciphisa umngcipheko womhlaza, ziphucula impilo yamathambo, zikhusela kwizifo zentliziyo kunye noxinzelelo lwegazi olusezantsi. 

Yintoni i-biceps?

Beet, ispinatshi ve IQuinoa Lilungu lentsapho yesityalo se-chenopod, ebandakanya okunye ukutya okunenzuzo njenge Sisityalo esizalelwa kwiMeditera. Imifuno ye-Chenopod isetyenziselwe iinjongo zonyango kangangeenkulungwane kunyango olulolunye lwesintu.

Ukutya okunesondlo kulo mifuno unamagqabi aluhlaza kubaluleke kakhulu kuba isityalo sifuna ukukhanya okuncinane namanzi, kwakunye nokukhula kulo naluphi na uhlobo lomhlaba.

Lo mifuno uphakathi kwezityalo zokuqala ezikhuliswa kwizikhululo zeplanethi yezazinzulu. Ikhethwe ngenxa yeprofayili yayo yezondlo ezixabiseke kakhulu kunye nokulula kwayo ukuvunwa.

Iqabunga le-Chard, i-chard root, kunye ne-chard stem zinika iivithamini ezininzi, iiminerali kunye nezityalo ezinamandla. Nangona imifuno inokutyiwa ikrwada kwiisaladi, ikwaphekwa ngokuphekwa.

Ixabiso leSondlo leChard

Isiqulatho sesondlo sekomityi enye (1 grams) ye chard ephekiweyo simi ngolu hlobo lulandelayo:

• Ikhalori: 35
• Iiprotheni: 3.3 gram
• Iikhabhoni: 7 gram
• Ifayibha: 3.7 grams
• IVithamin A: 214% yeReference Daily Intake (RDI)
• I-Vitamin C: i-53% ye-RDI
• I-Vitamin E: i-17% ye-RDI
• I-Vitamin K: i-716% ye-RDI
• I-calcium: i-10% ye-RDI
• Ubhedu: 14% yeRDI
• I-Magnesium: i-38% ye-RDI
• IManganese: 29% yeRDI
• Intsimbi: 22% yeRDI
• I-potassium: i-27% ye-RDI

Ukongeza kokuqulatha zonke iintlobo zeevithamini kunye neeminerali, yimifuno enekhalori ephantsi. Uphononongo lubonisa ukuba i-chard yenye yezona mithombo zibalaseleyo ze-betalains, eziyimibala yezityalo ezinyibilikayo emanzini kunye ne-antioxidant, anti-inflammatory kunye ne-anti-cancer properties.

Iinzuzo Biceps

• Umthombo otyebileyo we-antioxidants

Le mifuno eluhlaza ilwa neeradicals zamahhala, ezinokubangela izifo ezithile emzimbeni. antioxidants kumgangatho ophezulu. Polyphenols, Vitamin C, Vitamin E kunye beta-carotene I-Carotenoid plant pigments ezifana nezi zi-antioxidants eziqulethwe kule mifuno inamagqabi aluhlaza.

Ezi zondlo zikhusela iiseli kumonakalo omkhulu wamahhala. Ukusebenzisa amanqanaba aphezulu ezi antioxidants kunciphisa umngcipheko wezifo ezingapheliyo.

Le mifuno eluhlaza nayo iquercetinIqulethe ezininzi ze-flavonoid antioxidants ezifana ne- kaempferol, i-rutin, kunye ne-vitexin. I-Kaempferol yikhompawundi enamandla eneempawu zokulwa nomhlaza.

• Umxholo wefiber otyebileyo

LifSisakhamzimba esinemisebenzi emininzi ebalulekileyo emzimbeni. Ngokomzekelo, idla iibhaktheriya eziluncedo emathunjini, ikhuthaza ukuhamba kwamathumbu rhoqo, igcina amanqanaba e-cholesterol enempilo, iyacotha ukugaya, izinzile amanqanaba eswekile yegazi.

IChard iqulethe isixa esihle kakhulu sefiber. Abo batya ukutya okunefayibha eninzi banomngcipheko omncinci wokuba nomhlaza wekoloni, umhlaza wesisu kunye nesifo sentliziyo.

• umthombo wevithamin K

ivithamin KIfumaneka kakhulu kwimithombo yezityalo. I-1 indebe (i-175 grams) iphekwe I-Chard ibonelela nge-716% yeemfuno zemihla ngemihla ze-vitamin K. Eli lizinga elibi ngenene.

I-Vitamin K ibandakanyeka kwiinkqubo ezininzi ezibalulekileyo emzimbeni. Ngokomzekelo, kuyimfuneko kwi-clotting yegazi kunye nemisebenzi eyahlukeneyo yeselula. Ikwabalulekile nakwimpilo yamathambo. Amanqanaba aphantsi e-vitamin K emzimbeni abangela iimeko ezifana ne-osteoporosis kunye nokuphuka kwamathambo.

• Iluncedo kwintliziyo

Enye yeenzuzo ze-chard kukuba ngumthombo obalaseleyo we-potassium, i-calcium kunye ne-magnesium, egcina uxinzelelo lwegazi olunempilo. Ifiber efumaneka kulo mifuno iluhlaza yehlisa i<em>cholesterol, inciphisa ukuveliswa kwe<em>cholesterol esibindini, kwaye inceda umzimba ukuba ukhuphe okugqithisileyo ngaphambi kokuba ungene egazini. 

Uphononongo lubonisa ukuba abantu abatya imifuno eluhlaza njenge-chard banomngcipheko omncinci wesifo senhliziyo.

• Ilinganisa iswekile yegazi ngokwaphula ukunganyangeki kwe-insulin

Lo mifuno unamagqabi aluhlaza unezakha mzimba ezithoba iswekile esegazini okanye iswekile. Umzekelo, ifayibha kule mifuno inceda ukugcina amanqanaba eglucose esempilweni. Ukutya okunefayibha eninzi kuyacothisa ukwetyisa. Oku kunciphisa izinga leswekile engena egazini, kuthintela iswekile ephezulu kwaye izinzisa amanqanaba eglucose. Ifayibha ikwanceda ekunciphiseni ukumelana ne-insulin; le yimeko apho iiseli ziyeka ukuphendula kwi-insulin.

• ulwa nomhlaza

Eyona nto ibaluleke kakhulu kwiinzuzo ze-chard kukuba iqulethe i-antioxidants eninzi yokulwa nomhlaza kunye ne-phytonutrients. Yenye yokutya okutyebileyo kwi-antioxidants. Uphando lubonisa ukuba i-chard extract inamandla okuthintela ukwanda kweeseli zomhlaza womntu kunye nokuzinzisa i-fibroblasts, iiseli ezibalulekileyo ezenza izicubu ezidibeneyo.

I-antioxidants efunyenwe kwi-biceps inamandla okuphelisa ukukhula kweeseli zomhlaza kwibele, ikholoni, i-prostate, i-ovarian, i-endometrial kunye namathumba emiphunga.

• kuphucula ukwetyisa

I-Chard inciphisa ukudumba kwindlela yokwetyisa kwaye iphucule ukugaya ngokulawula ukuhamba kwamathumbu okutsala i-toxins emzimbeni.

I-Chard ikwanefayibha, elungelelanisa amanqanaba eswekile yegazi, iphucula ikholoni kunye nempilo yokugaya, inqanda ukuqhina kunye norhudo, kwaye ikwanceda ukuba uzive ugcwele kwinkqubo.

• Ikhusela impilo yengqondo

Ngenxa yokuba i-chard inamanqanaba aphezulu e-betalain, ilwa noxinzelelo lwe-oxidative kwaye ikhusela ubuchopho kwizifo ze-neuro-degenerative. I-Betalains kunye nezinye i-antioxidants ezifunyenwe kwi-chard zikhusela iiseli zengqondo ekuguquleni, zikhusele emonakalweni we-DNA, zinciphisa ii-radicals zamahhala, kunye nokunciphisa umngcipheko wezifo ezifana ne-Alzheimer kunye nesifo sika-Parkinson.

• Iluncedo kwimpilo yamehlo kunye nolusu

Enye yeenzuzo ze-biceps ngumxholo wophando ngenxa yokukwazi ukuthintela ukuphazamiseka kwamehlo okufana ne-glaucoma. lutein kunye ne-zeaxanthin Ngumthombo obalaseleyo we-carotenoids.

I-Carotenoids ikhusela i-retina kunye ne-cornea kwaye ikhusela kwizifo zamehlo ezifana ne-macular degeneration ehambelana neminyaka, i-glaucoma, ukungaboni ebusuku kunye ne-cataract. Ikwenza oku ngokufunxa ukukhanya okuluhlaza okuyingozi okungena esweni ngaphambi kokuba kubangele ukuphazamiseka kwiretina.

• Iluncedo kwimithambo-luvo kunye nezihlunu

Iibiceps zinezixa eziphezulu ze-magnesium, i-potassium, i-calcium kunye nezinye iiminerali ezibaluleke kakhulu kwimpilo ye-muscle kunye ne-nervous system. I-magnesium ekhoyo kwimifuno inceda ekuphuculeni ukujikeleza kunye nokunciphisa i-cramps ye-muscle kunye neentlungu ezinokubangelwa kukunqongophala kwe-magnesium.

Inqanaba eliphezulu le-magnesium ye-chard, ukuphuthelwaInceda ukuthintela iimeko ezinxulumene noxinzelelo ezonakalisa inkqubo yemithambo-luvo, njengokuphazamiseka kweemvakalelo, intloko ebuhlungu, uxinzelelo lwegazi oluphezulu, kunye nesifo seswekile.

• yehlisa uxinzelelo lwegazi

Iibiceps zineempawu ezichasene noxinzelelo lwegazi kwaye zinceda ukunciphisa uxinzelelo lwegazi. Ngokubanzi, imifuno enamagqabi aluhlaza inepropati enjalo.

• Iluncedo kwizinwele

I-Chard yivithamini exhasa impilo yeenwele. biotin ibandakanya. I-Biotin ivuselela iifollicle zeenwele kwaye inceda ukukhula kweenwele. Ikwaphucula ukuthungwa kweenwele kwaye yongeza ukukhanya kwizinwele.

Ngaba Iyenza buthathaka Biceps?

Imifuno efana ne-chard, equkethe izondlo ezixineneyo, inceda ukunciphisa umzimba. Ngenxa yokuba ukutya imifuno ene-fiber ephezulu kunika ukuhlutha. Ngaphandle komxholo wefiber, i-chard iphantsi kakhulu kwiikhalori. Ngezi mpawu, yimifuno eyimfuneko kuluhlu lokutya.

Ukutya njani uChard?

Njengeminye imifuno enamagqabi aluhlaza, i-chard ingasetyenziselwa izitya kunye neesaladi. Umzekelo;

• Saute kwioli kwaye ugxobhoze iqanda kwaye upheke.
• Sebenzisa kwiisuphu zemifuno.
• Yongeza kwiisaladi eziluhlaza.
• Yongeza amaqabunga e-chard kwi-smoothies.
• Yisa ngegalikhi kunye neoli ye-olive ukwenza isitya esimnandi.
• Kwisosi yepesto yasekhaya basil ungasebenzisa endaweni yoko.
• Ungayongeza kwipasta.
• IMozzarella Ungayongeza kwi-pizza kunye neetumato kunye neetumato.

Ukugcina njani iibiceps?

Xa uthenga i-chard, khetha abo bamagqabi abo aqinile kwaye aluhlaza, aneziqu ezomeleleyo. Musa ukuthenga ezinamagqabi atyheli, imingxuma okanye iziqu ezigoso. Xa ugcina i-chard, susa i-undersides yeziqu kwaye ugcine efrijini. Iza kuhlala intsha ukuya kutsho kwiintsuku ezintlanu. Ungayikhenkceza i-chard ukuya kwiinyanga ezintandathu.

Iibiceps ziyingozi

• I-Chard, njengeminye imifuno ekwintsapho enye yesityalo, ngokwemvelo iqulethe izinto ezibizwa ngokuba yi-oxalates.
• oxalatesInokuthi iphazamise ukufunxwa kweeminerali ezithile, njengecalcium. Kodwa iingcali zithi ii-oxalates aziyongozi kuninzi lwabantu. Uthi ukubakho kwemifuno efana ne-chard kuyabanceda ukuba babe sempilweni. 
• Abantu abanezintso okanye iingxaki ze-gallbladder akufuneki badle le mifuno ngenxa ye-oxalate, njengoko ingabangela iimpawu kwezinye iimeko.
• Kwakhona, abantu abathatha i-blood thiners kufuneka bafumane imvume kugqirha wabo ngaphambi kokutya i-chard. Lo mifuno unamagqabi aluhlaza uqulethe i-vitamin K, edlala indima ebalulekileyo kwi-blood clotting kwaye iphazamisa amayeza okunciphisa igazi.

Ukushwankathela;

I-Chard yimifuno enesondlo kwingingqi yeMeditera. Iqulethe i-antioxidants enenzuzo, i-fiber, iivithamini kunye neemaminerali. Iinzuzo ze-chard zivela ekukhuthazeni impilo yethambo ukuya ekunciphiseni amanqanaba e-cholesterol yegazi. Iphucula intliziyo, amathambo, ingqondo kunye nempilo yamehlo. Nangona kunjalo, ukusetyenziswa kakhulu kunokubangela ezinye iziphumo ebezingalindelekanga. Kukho inokwenzeka ukuba inokusebenzisana nabanciphisi begazi. 

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