Izinzuzo, Ukulimaza kanye Nenani Lokudla Okunempilo Kwamahlumela aseBrussels

Amahlumela aseBrussels ayimifino yomndeni wakwaBrassicaceae. ukholifulawa ve iklabishi nomzala. Amahlumela aseBrussels, enye yemifino e-cruciferous, afana neklabishi elincane. Izinzuzo zamahlumela aseBrussels zihlanganisa ukwehlisa i-cholesterol, ukulinganisa amazinga e-hormone, ukuthuthukisa ukugaya, ukuvikela inhliziyo, ukuqinisa amasosha omzimba nokwandisa ukumelana komzimba. Ukuba nenani elicebile lokudla okunempilo kunikeza izinzuzo zamahlumela aseBrussels.

Yini Amahlumela AseBrussels?

Amahlumela aseBrussels (Brassica oleracea) angowomndeni wemifino e-cruciferous. Inezakhiwo ezikwazi ukulwa nomdlavuza. Njengezihlobo zayo i-broccoli, ukholifulawa, neklabishi, le mifino nayo iqukethe ama-antioxidants alwa nezifo nezinye izakhi.

I-Brussels Sprouts Nutritional Value

Amahlumela aseBrussels ane-calorie ephansi. Inothile nge-fiber, amavithamini namaminerali. Inani lokudla okunomsoco lamagremu angu-78 wamahlumela aseBrussels aphekiwe limi kanje: 

• Amakhalori: 28
• Amaprotheni: 2 gram
• Ama-carbohydrate: 6 g
• I-fiber: 2 amagremu
• I-Vitamin K: 137% we-RDI
• I-Vitamin C: 81% we-RDI
• I-Vitamin A: 12% we-RDI
• I-Folate: i-12% ye-RDI
• IManganese: 9% we-RDI 

Amahlumela aseBrussels abalulekile ekwakhekeni kwegazi nempilo yamathambo. vitamin Ki inothe ngo Isiza ukwandisa ukumuncwa kwe-iron, idlala indima ekulungiseni izicubu kanye nokusebenza kokuzivikela komzimba I-vitamin C likhona futhi ngenani eliphezulu. Isekela impilo yamathumbu ngokuqukethwe kwayo kwe-fiber.

Ngaphezu kwezakhi ezingenhla, inani elincane I-Vitamin B6Iqukethe i-potassium, i-iron, i-thiamine, i-magnesium ne-phosphorus.

Izinzuzo zeBrussels Amahlumela

• Okuqukethwe kwe-Antioxidant

Okuqukethwe kwe-antioxidant okuhlaba umxhwele kwamahlumela aseBrussels kungenye yezinto zokuqala ezigqamayo. Ama-Antioxidants ayizinhlanganisela ezinciphisa ukucindezeleka kwe-oxidative kumangqamuzana ethu futhi ehlise ingozi yesifo esingelapheki.

Amahlumela aseBrussels agcwele i- kaempferol, i-antioxidant ezuzisayo. I-Kaempferol ivimbela ukukhula kwamangqamuzana omdlavuza, yehlisa ukuvuvukala futhi ithuthukise impilo yenhliziyo.

• Okuqukethwe kwe-fiber ephezulu

Amagremu angu-78 wezitshalo eziphekiwe zaseBrussels ahlangabezana no-8% wemfuneko yansuku zonke yefayibha. I-LifIyingxenye ebalulekile yezempilo futhi inezinzuzo eziningi. Ithambisa indle futhi iqede ukuqunjelwa. Ithuthukisa ukugaya ngokusiza ukondla amagciwane anenzuzo emathunjini ethu. Ukwandisa ukusetshenziswa kwe-fiber kunciphisa ingozi yesifo senhliziyo. Isiza ukulawula ushukela wegazi.

• Inani elikhulu le-vitamin K

Amahlumela aseBrussels angumthombo omuhle kavithamini K. Amagremu angu-78 wamahlumela aseBrussels aphekiwe ahlinzeka ngo-137% wesidingo sansuku zonke sikavithamini K. I-Vitamin K idlala indima ebalulekile emzimbeni. Kuyadingeka ukuze igazi coagulation. I-Vitamin K nayo ibalulekile empilweni yamathambo. Inikeza isivikelo ngokumelene ne-osteoporosis. Yandisa amandla amathambo.

• Omega 3 fatty acids okuqukethwe

Kulabo abangazidli izinhlanzi noma izilwane zasolwandle, ngokwanele i-omega 3 fatty acid Kunzima ukudla. Ukudla kwezitshalo kuqukethe i-alpha-linolenic acid (ALA), uhlobo lwe-omega 3 fatty acid esetshenziswa kancane emizimbeni yethu kunamafutha e-omega 3 kuphela ezinhlanzini nasezindaweni zasolwandle. Lokhu kungenxa yokuthi umzimba ungaguqula kuphela i-ALA ibe yizinhlobo ezisebenza kakhulu ze-omega 3 fatty acids ngamanani alinganiselwe.

Amahlumela aseBrussels angomunye wemithombo yezitshalo engcono kakhulu ye-omega 3 fatty acids. Amafutha e-Omega 3 ehlisa i-triglycerides egazini, abambezeleka kancane ekucabangeni, anciphisa ukumelana ne-insulin nokuvuvukala. 

• Okuqukethwe kwe-Vitamin C

Amahlumela aseBrussels, amagremu angama-78, ahlinzeka ngama-81% esidingo sansuku zonke sikavithamini C. Uvithamini C ubalulekile ekukhuleni nasekulungiseni izicubu emzimbeni. Futhi iyi-antioxidant, i-collagen Itholakala ekukhiqizeni amaprotheni afana nokuqinisa ukuzivikela komzimba.

• okuqukethwe kwe-potassium

Amahlumela aseBrussels ane-potassium ephezulu. potassiumKuyi-electrolyte edingekayo ukuze kugcinwe ukusebenza kwezinzwa, ukufinyela kwemisipha, ukuminyana kwamathambo, kanye nezinhlelo ezihlobene nezinzwa nemisipha. Isiza ukugcina ukwakheka kwe-membrane yamaseli futhi idlulise ama-nerve impulses.

• Ivikela emdlavuzeni

Izinga eliphezulu le-antioxidant lama-Brussels amahlumela livikela ezinhlotsheni ezithile zomdlavuza. Ama-antioxidants aseBrussels ahluma anciphisa ama-radicals mahhala. Lawa ama-compounds akhiwa ukucindezeleka okwenziwe nge-oxidative okufaka isandla ezifweni ezinjengomdlavuza. 

• Ibhalansisa ushukela wegazi

Enye yezinzuzo zamahlumela aseBrussels ukuthi isiza ukugcina amazinga kashukela egazini ezinzile. Imifino ye-Cruciferous efana neBrussels amahlumela yehlisa ingozi yokuba nesifo sikashukela. Lokhu kungenxa yokuthi imifino ye-cruciferous ine-fiber ephezulu futhi ilawula amazinga kashukela egazini. I-fiber ihamba kancane kuwo wonke umzimba futhi ibambezela ukumuncwa kukashukela egazini. 

• Yehlisa ukuvuvukala

Ukuvuvukala kuyimpendulo evamile yokuzivikela komzimba. Uma ukuvuvukala okungapheli kungumdlavuza, isifo sikashukela futhi abangele izifo ezifana nesifo senhliziyo. Imifino ye-Cruciferous efana namahlumela aseBrussels aqukethe izinhlanganisela ezivimbela ukuvuvukala. Amahlumela aseBrussels Njengoba iphezulu kuma-antioxidants, iphinde isize ekunciphiseni ama-radicals mahhala angabangela ukuvuvukala.

• kuthuthukisa ukugaya

Ama-glucosinolates aseBrussels amahlumela avikela ulwelwesi oluthambile lomgudu wokugaya ukudla kanye nesisu. i-leaky gut syndrome futhi yehlisa ingozi yezinye izinkinga zokugaya ukudla. 

I-sulforaphane etholakala kumahlumela aseBrussels isiza ukususwa kobuthi emzimbeni. Ithuthukisa ukugaya ngokuvimbela ukukhula kwebhaktheriya ngokweqile ku-microflora yamathumbu.

• Kuwusizo empilweni yamehlo nesikhumba

Amahlumela aseBrussels aqukethe i-vitamin C kanye ne-vitamin A. I-Vitamin C ilwa nokulimala kokukhanya kwe-UV okungaholela kumdlavuza wesikhumba noma ukuguga kwesikhumba. Ivithamini A ivikela esikhumbeni nasemehlweni.

Womabili amavithamini ngokwemvelo anciphisa ukuguga, athuthukisa impilo yamehlo, aqinise ukuzivikela kwesikhumba, futhi akhuthaze ukukhula kwamangqamuzana amasha.

Ukudla izithelo nemifino ephezulu kuma-antioxidants, ahlobene neminyaka ukuwohloka kwe-macular kunciphisa ingozi. Amahlumela aseBrussels aqukethe i-antioxidant zeaxanthin. I-Zeaxanthin ihlunga imisebe eyingozi engena ku-cornea.

Amahlumela aseBrussels i-sulforaphane Okuqukethwe kwayo kunciphisa nokulimala kwengcindezi ye-oxidative emehlweni. Ivikela ekungaboni, ulwelwesi nezinye izinkinga. Ivikela isikhumba, ivimbele umdlavuza nokuvuvukala.

• Kuwusizo empilweni yobuchopho

Uvithamini C wamahlumela aseBrussels kanye nama-antioxidants kavithamini A asiza ukuvimbela ukucindezeleka okwenziwe nge-oxidative nokuvuvukala okulimaza amangqamuzana obuchopho.

Ingabe amahlumela aseBrussels ayancipha?

Njengeminye imifino nezithelo, amahlumela aseBrussels ane-kilojoule ephansi futhi aphezulu ku-fiber. Ngalesi sici, sikwenza uzizwe ugcwele isikhathi eside futhi kusiza ukuthatha amakhalori ambalwa. Ngakho-ke, ukudla okusiza ukwehlisa isisindo.

Ungawagcina kanjani amahlumela aseBrussels?

• Sebenzisa imifino phakathi kwezinsuku ezi-3 kuya kweziyi-7 zokuthenga ukuze ugweme ukubola kwezakhi. 
• Uma uyigcina ingaphekiwe, izohlala iyintsha isikhathi eside esiqandisini. 
• Ukugcina isongwe ngamathawula ephepha noma esikhwameni sepulasitiki kwandisa isikhathi sayo sokuphila.

Ungawadla Kanjani Amahlumela AseBrussels

Ungadla le mifino enenzuzo ngezindlela ezahlukene.

• Ingengezwa ezitsheni ezisemaceleni kanye nama-appetizers.
• Ungabilisa, uthose futhi ubhake ukuze ulungiselele ukudla okumnandi.
• Ungakwazi ukusika iziphetho, uzihlanganise nopelepele nosawoti emafutheni omnqumo bese uzithosa kuhhavini zize zibe crispy.
• Ungayingeza ku-pasta.

Izingozi zeBrussels Amahlumela

• Kucatshangwa ukuthi imifino ye-cruciferous efana ne-Brussels sprout ingaba nomthelela omubi ekusebenzeni kwe-thyroid.
• Imifino ye-Cruciferous ingumthombo we-glucosinolate. Ama-glucosinolate athile aguqulwa abe yizinhlobo ze-goitrogenic ezingase zibe nomthelela ekusebenzeni kwegilo. Ngenxa yalesi sizathu, labo abanezinkinga zegilo kufanele badle inani elincane.
• Ukudla amahlumela aseBrussels aluhlaza kubangela ukwakheka kwegesi.
• Ukudla kakhulu amahlumela aseBrussels kungabangela ukuqunjelwa.

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