Ziziphi iiNzuzo kunye neeNgozi ze-Watercress?

Umjelo wamanzisisityalo esinamagqabi aluhlaza esinesondlo esinamandla kwaye sisoloko singahoywa. Inamagqabi amancinci arawndi kunye neziqu ezityiwayo kunye nencasa ebabayo.

Umjelo wamanziLilungu lentsapho ye "Brassicaceae", equka i-cauliflower, i-broccoli, ihlumela zaseBrussels kunye neklabishi. Kulungile Yimifuno e-cruciferous.

Sakhe sathathwa njengokhula, esi sityalo siluhlaza saqala ukukhuliswa eNgilani ekuqaleni kweminyaka yoo 1800s kodwa ngoku sikhule kwiibhedi zasemanzini kwihlabathi jikelele.

Isicelo "yintoni i-watercress", "isetyenziselwa ntoni i-watercress", "yintoni inzuzo ye-watercress" iimpendulo kwimibuzo yakho...

Ixabiso lesondlo se-Watercress

Iikhalori kwi-watercress Iphantsi kodwa inoluhlu olubanzi lwezondlo.

Ubuninzi bezondlo ngumlinganiselo wokuba zingaphi iikhalori ezinikezelwa kukutya. Ngokuba i-watercress Kukutya okuxineneyo okunesondlo.

Isitya esinye (34 grams) umxholo wesondlo we-watercress imi ngolu hlobo lulandelayo: 

Iikhalori: 4

Iikhabhoni: 0.4 gram

Iiprotheni: 0.8 gram

Amafutha: 0 grams

Ifayibha: 0.2 grams

IVithamin A: 22% yeReference Daily Intake (RDI)

I-Vitamin C: i-24% ye-RDI

I-Vitamin K: i-106% ye-RDI

I-calcium: yi-4% ye-RDI

IManganese: 4% yeRDI

Igram ye34 i-watercress ukukhonza, ivithamin enyibilikayo ngamafutha eyimfuneko kwigazi legazi kunye namathambo asempilweni ivithamin K Ibonelela ngaphezu kwe-100% yeemfuno zemihla ngemihla ze

Umjelo wamanzi Kwakhona iqulethe ixabiso elincinci le-vitamin E, i-thiamine, i-riboflavin, i-vitamin B6, i-folate, i-pantothenic acid, i-magnesium, i-phosphorus, i-potassium, i-sodium kunye nobhedu.

Ziziphi iingenelo ze-watercress?

Umjelo wamanziItyebile kwi-isothiocyanates, enokunceda ukuthintela umhlaza kunye nokukhuthaza ukhuseleko. 

I-nitrate kwimifuno ixhasa impilo yentliziyo kwaye inokuphucula ukusebenza komzimba. 

Ezinye izondlo kule mifuno zinokunceda ukukhusela i-osteoporosis kunye nokunyanga isifo seswekile.

Umxholo ophezulu we-antioxidant unciphisa umngcipheko wezifo ezingapheliyo

Umjelo wamanziIgcwele iikhompawundi zezityalo ezibizwa ngokuba yi-antioxidants ezikhusela umonakalo weseli obangelwa yi-radicals yamahhala, iimolekyuli ezinobungozi ezibangela uxinzelelo lwe-oxidative.

Uxinzelelo lwe-oxidative lunxulunyaniswa nezifo ezahlukahlukeneyo ezingapheliyo ezifana nesifo seswekile, umhlaza kunye nesifo senhliziyo.

Umjelo wamanzi Ukutya ukutya okutyebileyo kwe-antioxidant, okunje, kunokunceda ukukhusela uxinzelelo lwe-oxidative, olunokunciphisa umngcipheko wokuphuhlisa ezi zifo.

Uphononongo kwii-antioxidant compounds ezifunyenwe kwimifuno ye-cruciferous ye-12 eyahlukeneyo. i-watercress ifumene ngaphezu kwe-40 flavonoids, ikhemikhali yesityalo, kuyo.

Umjelo wamanzi, igqithise yonke eminye imifuno kolu cwaningo ngokubhekiselele kwimixholo ye-phenol epheleleyo kunye nokukwazi ukunciphisa i-radicals yamahhala.

Ngaphezu koko, izifundo i-watercressI-antioxidants kwi-walnuts idibaniswe nomngcipheko ophantsi womhlaza, isifo sikashukela kunye nesifo senhliziyo.

Iqulethe i-omega 3 fatty acids

Siqhelene nokutya okunika i-omega 3, efana nesalmon, ityhuna kunye ne-mackerel. Imifuno enamagqabi aluhlaza nayo ibonelela ngala mafutha asempilweni.

Umjelo wamanzi Nangona iqulethe iindidi ze-phytonutrients, iivithamini kunye neeminerali, iqulethe inxalenye ephezulu ye-omega 3 polyunsaturated fatty acids (PUFAs), ngokukodwa kwi-alpha-linolenic acid (ALA).

Iqulethe iikhompawundi ezinokuthintela ezinye iintlobo zomhlaza

Umjelo wamanzi Ngenxa yokuba iphezulu kwi-phytochemicals, inokunciphisa umngcipheko wokuphuhlisa iintlobo ezithile zomhlaza.

Umjelo wamanzi kunye neminye imifuno ye-cruciferous iqulethe i-glucosinolates, eyenziwa kwiikhompawundi ezibizwa ngokuba yi-isothiocyanates xa zisikwe ngemela okanye zihlafunwa.

Isothiocyanates sulforaphane kunye neekhemikhali ezifana nephenethyl isothiocyanate (PEITC).

Ezi khompawundi zikhusela kumhlaza ngokukhusela iiseli ezinempilo emonakalweni, zingasebenzi iikhemikhali ze-carcinogenic, kunye nokuthintela ukukhula kunye nokusasazeka kwamathumba.

Umjelo wamanzi Kuchazwa ukuba i-isothiocyanates equlethwe kuyo ikhusela ikholoni, imiphunga, i-prostate kunye nomhlaza wolusu.

Ukongezelela, uphando i-watercress Ibonisa ukuba i-isothiocyanates kunye ne-sulforaphane equlethwe kuyo icinezela ukukhula kweeseli zomhlaza wamabele.

Ixhasa impilo yentliziyo

Umjelo wamanziYimifuno enenzuzo kwimpilo yentliziyo.

Yimifuno ye-cruciferous kwaye ukutya imifuno ye-cruciferous kunenzuzo kwimpilo yentliziyo.

Uphononongo lwezifundo kubantu abangaphezu kwe-500.000 bafumanisa ukuba imifuno ye-cruciferous yanciphisa umngcipheko wesifo senhliziyo ukuya kuthi ga kwi-16%.

Umjelo wamanzi beta-carotene, lutein kunye ne-zeaxanthin Iqulethe antioxidants ezifana: Amanqanaba aphantsi ale carotenoids anxulumene nesifo senhliziyo kunye noxinzelelo lwegazi oluphezulu.

Uphononongo lubonise ukuba amanqanaba aphezulu e-carotenoids awakhuseli kuphela ekuphuhliseni isifo senhliziyo, kodwa anciphisa umngcipheko wokuhlaselwa yintliziyo kunye nokubetha.

Umjelo wamanzi Ikwane-nitrate yokutya, ephucula impilo yemithambo yegazi ngokucinezela imithambo yegazi kunye nokunciphisa ukuqina kunye nokuqina kwemithambo yegazi.

IiNitrates ekutyeni ziyaziwa ukunciphisa uxinzelelo lwegazi ngokunyusa i-nitric oxide egazini.

Yehlisa i-cholesterol

Umjelo wamanziInceda ukunciphisa i-cholesterol, enokuphucula impilo yentliziyo.

Kuphononongo lweentsuku ezili-10 kwiimpuku ezine-cholesterol ephezulu, isicatshulwa se-watercress Unyango ngokunciphisa i-cholesterol epheleleyo ngama-34% kunye ne-cholesterol "embi" ye-LDL ngama-53%.

Umxholo weminerali kunye ne-vitamin K ukhusela kwi-osteoporosis

Umjelo wamanzi Iqulethe iiminerali ezininzi ezibalulekileyo kwimpilo yamathambo, kuquka i-calcium, i-magnesium, i-potassium kunye ne-phosphorus.

Nangona i-calcium iyaziwa ngemiphumo yayo kwimpilo yamathambo, i-magnesium, i-vitamin K, kunye ne-potassium, nayo inezinye iindima ezibalulekileyo.

Ukutya imifuno enomsoco kunefuthe elihle kwimpilo yamathambo.

Ukongeza, ikomityi enye (34 grams) i-watercressIbonelela ngaphezu kwe-100% yeemfuno zemihla ngemihla ze-vitamin K. I-Vitamin K yinxalenye ye-osteocalcin, iprotheni eyenza izicubu zethambo eziphilileyo kwaye ilawula ukuguqulwa kwamathambo.

Kolunye uphononongo, abantu abane-vitamin K ephezulu yokuthatha babengama-35% ngaphantsi amathuba okuba bafumane i-hip fracture kunabo bathatha kancinci.

Yomeleza ukhuseleko

Umjelo wamanziIsitya esinye sesitya sine-15 mg yevithamin C (34 grams), ehlangabezana ne-20% yemfuno yemihla ngemihla yabasetyhini kunye ne-17% yemfuno yemihla ngemihla yamadoda.

Ivithamin C Iyaziwa ngemiphumo emihle kwimpilo yomzimba. Ukusilela kwe-Vitamin C kuye kwadibaniswa nokuncipha kokusebenza komzimba kunye nokwanda kokuvuvukala.

I-Vitamin C yomeleza amajoni omzimba ngokwandisa imveliso yosulelo-elwa neeseli ezimhlophe zegazi.

Nangona uphononongo kuluntu ngokubanzi alubonisi ngokupheleleyo ukuba ivithamin C iyanciphisa umngcipheko wokubanda, bayaqaphela ukuba iyanciphisa ubude beempawu nge-8%.

I-nitrate yokutya iphucula ukusebenza kwezemidlalo

Ibrassicaceae Imifuno kwintsapho iqulethe amanqanaba aphezulu e-nitrate yokutya.

I-nitrate, njenge-beetroot, i-radish kunye ne-watercress imifuno enamagqabi aluhlazazikwayikhompawundi ezenzeka ngokwendalo.

Baphumla imithambo yegazi kwaye bandise inani le-nitric oxide egazini, elichaphazela ukusebenza komthambo.

Ngaphezu koko, i-nitrate yokutya yehlisa uxinzelelo lwegazi kwaye inciphisa inani le-oksijini efunekayo ngexesha lokuzilolonga, nto leyo ephucula ukunyamezeleka komthambo.

Izifundo ezininzi ze-nitrate zokutya ezivela kwi-beet kunye neminye imifuno zibonise ukuphuculwa komsebenzi wokuzilolonga kwiimbaleki.

Iqulethe i-carotenoids enokukhusela impilo yamehlo

Umjelo wamanzii-antioxidant compounds kwintsapho ye-carotenoid lutein kunye ne-zeaxanthin Ine.

Izifundo ezininzi zibonise ukuba i-lutein kunye ne-zeaxanthin zibalulekile kwimpilo yamehlo. Zikhusela amehlo ngokukodwa ekukhanyeni okuluhlaza okwesibhakabhaka.

I-Lutein kunye ne-zeaxanthin zinciphisa umngcipheko wokukhula kwe-macular degeneration ezinxulumene neminyaka kunye ne-cataracts.

Kwakhona, i-watercress I-Vitamin C kuyo iphinda idibaniswe nomngcipheko oncitshisiweyo wokuphuhlisa i-cataract.

Ngaba iWatercress ikunceda ukuba unciphise ubunzima?

Nangona ingafundwanga ngokuthe ngqo, i-watercress Kusenokuba luncedo ekulawuleni ubunzima.

Kukutya okuxinene kakhulu kwezondlo – ikomityi enye (34 grams) iqulethe nje iikhalori ezine kwaye inika izondlo ezibalulekileyo.

Ukuba uzama ukunciphisa umzimba okanye ukugcina ubunzima bakho, i-watercress Kuya kufuneka utye imifuno enomsoco, enekhalori ephantsi efana nale: 

Iinzuzo ze-Watercress yesikhumba

Umjelo wamanzi Inokunceda ukunciphisa ukudumba kolusu. 

Umjelo wamanziI-Vitamin A equlethwe kuyo inegalelo kwimpilo yesikhumba. Ikhusela iiseli zesikhumba emonakalweni ngenxa yeeradicals zamahhala. Isondlo sikwanyusa ukuxhathisa kwizifo zesikhumba.

Umjelo wamanziI-Isothiocyanates efumaneka kwingqolowa inokuthintela umhlaza wolusu. Ezi zixhobo zingenelela kwiiseli ezinobungozi kwaye zibuyisele ukusebenza kweeseli eziqhelekileyo.

 Ukutya njani iWatercress?

Ngenxa yobuntununtunu bayo i-watercress Inqunqa ngokukhawuleza kuneminye imifuno emininzi. Kwakhona yongeza incasa encinane enesiqholo kuso nasiphi na isitya esongezwa kuso. Ungasebenzisa le mifuno ngolu hlobo lulandelayo:

– Yongeza kwiisaladi zemifuno.

- Yongeza kwisandwich kunye netshizi okanye enye imifuno.

– Yongeza kwi-omelet kwisidlo sakusasa.

– Yongeza kwiismoothies.

Yiyiphi imiphumo eyingozi ye-watercress?

Umjelo wamanzi Uninzi lwemifuno ye-cruciferous, kubandakanywa nezo zinokuphazamisa i-iodine metabolism goitrogen Iqulethe iikhompawundi ezibizwa Iodine sisondlo esibalulekileyo kwimpilo yegilo, kwaye oku kuphazamiseka kunokubangela iingxaki kwidlala lengqula.

Abantu abaneengxaki ze-thyroid, i-watercress (kunye neminye imifuno ye-cruciferous) ukusetyenziswa kufuneka kulumke.

Umjelo wamanziiqulethe i-potassium, nangona kuphela ngamanani amancinci. Ukugqithisa kwe-potassium kunokusenza sibe mbi ngakumbi isifo sezintso. Abo bajongene neengxaki zezintso batya izixa ezigqithisileyo i-watercress akufunekanga atye.

Ngaba uyathanda ukutya i-watercress? Ukusebenzisa njani kwaye kuphi ukutya okunempilo?