Yiziphi Izinzuzo kanye Nokulimala Kwe-Watercress?

UmabhebhanaKuyisitshalo esinamaqabunga aluhlaza esinomsoco onamandla futhi esivame ukunganakwa. Inamaqabunga amancane ayindilinga kanye neziqu ezidliwayo, ukunambitheka okubabayo okuncane.

UmabhebhanaKuyilungu lomndeni wakwaBrassicaceae, ohlanganisa ukholifulawa, i-broccoli, amahlumela aseBrussels kanye neklabishi. kahle Kuyimifino e-cruciferous.

Uma sekubhekwa njengokhula, lesi simila esiluhlaza saqala ukutshalwa eNgilandi ekuqaleni kwawo-1800s kodwa manje sesitshalwe emibhedeni yamanzi emhlabeni jikelele.

lapha "yini i-watercress", "iyini i-watercress enhle", "ziyini izinzuzo ze-watercress" izimpendulo zemibuzo yakho...

I-Watercress Nutritional Value

ama-calories ku-watercress Iphansi kodwa iqukethe imisoco ehlukahlukene.

Ukuminyana komsoco kuyisilinganiso sokuthi mangaki ama-calories ukudla okuhlinzekayo. Ngoba i-watercress Kuwukudla okunomsoco ngokwedlulele.

Isitsha esisodwa (34 grams) okuqukethwe kwezakhi ze-watercress imi kanje: 

Amakhalori: 4

Ama-carbohydrate: 0.4 g

Amaprotheni: 0.8 gram

Amafutha: 0 amagremu

I-fiber: 0.2 amagremu

I-Vitamin A: 22% weReference Daily Intake (RDI)

I-Vitamin C: 24% we-RDI

I-Vitamin K: 106% we-RDI

I-calcium: 4% we-RDI

IManganese: 4% we-RDI

I-gram ye-34 i-watercress ivithamini encibilikayo emafutheni ebalulekile ekwandeni kwegazi kanye namathambo anempilo vitamin K Inikeza ngaphezu kwe-100% yemfuneko yansuku zonke ye

Umabhebhana futhi iqukethe amanani amancane kavithamini E, i-thiamine, i-riboflavin, i-vitamin B6, i-folate, i-pantothenic acid, i-magnesium, i-phosphorus, i-potassium, i-sodium nethusi.

Yiziphi Izinzuzo ze-Watercress?

UmabhebhanaIcebile kuma-isothiocyanates, angasiza ekuvimbeleni umdlavuza futhi aqinise amasosha omzimba. 

Ama-nitrate asemifino asekela impilo yenhliziyo futhi angase athuthukise ukusebenza komzimba. 

Ezinye izakhi kule mifino zingasiza ekuvimbeleni ukukhumuzeka kwamathambo nokwelapha isifo sikashukela.

Okuqukethwe okuphezulu kwe-antioxidant kunciphisa ingozi yezifo ezingapheli

UmabhebhanaIgcwele izinhlanganisela zezitshalo ezibizwa ngokuthi ama-antioxidants avikela ekulimaleni kwamangqamuzana okubangelwa ama-radicals mahhala, okungama-molecule ayingozi aholela ekucindezelekeni kwe-oxidative.

Ukucindezeleka kwe-oxidative kuhlotshaniswa nezifo eziningana ezingapheli ezifana nesifo sikashukela, umdlavuza, nesifo senhliziyo.

Umabhebhana Ukudla ukudla okune-antioxidant okucebile, okufana nalokhu, kungasiza ukuvikela ekucindezelekeni kwe-oxidative, okunganciphisa ingozi yokuthuthukisa lezi zifo.

Ucwaningo lwama-antioxidant compounds atholakala emifino engu-12 ehlukene ye-cruciferous, i-watercress Wathola ama-flavonoid angaphezu kuka-40, ikhemikhali yesitshalo kuwo.

Umabhebhana, idlule yonke eminye imifino kulolu cwaningo ngokwengqikithi yokuqukethwe kwe-phenol kanye nekhono lokuqeda ama-radicals mahhala.

Ngaphezu kwalokho, izifundo i-watercressIxhume ama-antioxidants ku-fenugreek engozini ephansi yomdlavuza, isifo sikashukela, nesifo senhliziyo.

Iqukethe i-omega 3 fatty acids

Sijwayelene nokudla okunikeza i-omega 3, njenge-salmon, tuna, ne-mackerel. Imifino enamahlamvu aluhlaza nayo ihlinzeka lawa mafutha anempilo enempilo.

Umabhebhana Nakuba iqukethe izinhlobonhlobo zama-phytonutrients, amavithamini namaminerali, futhi iqukethe amazinga aphezulu e-omega 3 polyunsaturated fatty acids (PUFAs), ikakhulukazi ngesimo se-alpha-linolenic acid (ALA).

Iqukethe izinhlanganisela ezingase zivikele ezinye izinhlobo zomdlavuza

Umabhebhana Ngenxa yokuthi iphezulu kuma-phytochemicals, ingase inciphise ingozi yokuba nezinhlobo ezithile zomdlavuza.

Umabhebhana kanye neminye imifino ye-cruciferous iqukethe ama-glucosinolates acushwa abe yizinhlanganisela ezibizwa ngokuthi ama-isothiocyanates lapho esikwa ngommese noma ehlafunwa.

isothiocyanates i-sulforaphane kanye ne-phenethyl isothiocyanate (PEITC).

Lezi zinhlanganisela zivikela umdlavuza ngokuvikela amangqamuzana anempilo emonakalweni, angasebenzi amakhemikhali e-carcinogenic, futhi avimbele ukukhula nokusabalala kwamathumba.

Umabhebhana Kuthiwa ama-isothiocyanate akuwo avimbela umdlavuza wekoloni, wamaphaphu, wendlala yesinye kanye nowesikhumba.

Ukwengeza, ucwaningo i-watercress Ikhombisa ukuthi ama-isothiocyanates kanye ne-sulforaphane kuwo acindezela ukukhula kwamangqamuzana omdlavuza webele.

Isekela impilo yenhliziyo

UmabhebhanaKuyimifino ewusizo empilweni yenhliziyo.

Imifino ye-cruciferous, futhi ukudla imifino ye-cruciferous kunenzuzo empilweni yenhliziyo.

Ukubuyekezwa kocwaningo kubantu abangaphezu kuka-500.000 bathola ukuthi imifino ye-cruciferous yehlisa ingozi yesifo senhliziyo ngamaphesenti angu-16.

Umabhebhana i-beta-carotene, i-lutein ne-zeaxanthin Iqukethe ama-antioxidants njenge Amazinga aphansi alawa ma-carotenoid ahlotshaniswa nesifo senhliziyo nomfutho wegazi ophakeme.

Ucwaningo luye lwabonisa ukuthi amazinga aphezulu e-carotenoid awavikeli nje kuphela ekuthuthukiseni isifo senhliziyo, kodwa futhi anciphisa ingozi yokuhlaselwa yinhliziyo nesifo sohlangothi.

Umabhebhana Futhi iqukethe ama-nitrate okudla, akhulisa impilo yemithambo yegazi ngokubopha imithambo yegazi nokunciphisa ukuqina nokuqina kwemithambo yegazi.

Ama-nitrate ekudleni ayaziwa ehlisa umfutho wegazi ngokukhuphula i-nitric oxide egazini.

Yehlisa i-cholesterol

Umabhebhanaisiza ukwehlisa i-cholesterol, engathuthukisa impilo yenhliziyo.

Ocwaningweni lwezinsuku eziyi-10 kumagundane ane-cholesterol ephezulu, ukukhishwa kwe-watercress Ukwelashwa ngalo muthi kwehlise i-cholesterol ephelele ngama-34% kanye ne-cholesterol “embi” ye-LDL ngama-53%.

Okuqukethwe kwe-mineral kanye ne-vitamin K kuvikela ngokumelene ne-osteoporosis

Umabhebhana Iqukethe amaminerali amaningi abalulekile empilweni yamathambo, kuhlanganise ne-calcium, i-magnesium, i-potassium ne-phosphorus.

Nakuba imiphumela ye-calcium empilweni yamathambo, i-magnesium, i-vitamin K ne-potassium yaziwa kakhulu, inezinye izindima ezibalulekile.

Ukudla imifino enomsoco kunomphumela omuhle empilweni yamathambo.

Ukwengeza, isitsha esisodwa (34 grams) i-watercressinikeza ngaphezu kwe-100% yesidingo sansuku zonke sikavithamini K. I-Vitamin K iyisakhi se-osteocalcin, iphrotheni eyakha izicubu zamathambo ezinempilo futhi ilawula ukuguqulwa kwamathambo.

Kolunye ucwaningo, abantu abadla kakhulu uvithamini K babemancane ngo-35% amathuba okuthi bathole ukuphuka kwenyonga kunalabo abadla kancane.

Kuqinisa amasosha omzimba

UmabhebhanaIsitsha somsedari siqukethe u-15 mg wevithamini C (34 amagremu), ehlangabezana ne-20% yesidingo sansuku zonke sabesifazane kanye ne-17% yamadoda.

I-vitamin C Kuyaziwa ngemiphumela yayo enenzuzo empilweni yokuzivikela komzimba. Ukushoda kwe-Vitamin C kuye kwahlotshaniswa nokuncipha kokusebenza kwamasosha omzimba nokwanda kokuvuvukala.

I-Vitamin C iqinisa amasosha omzimba ngokwandisa ukukhiqizwa kwamangqamuzana amhlophe egazi alwa nokutheleleka.

Nakuba ucwaningo olwenziwa kubantu abaningi lungabonisi ngokungaguquki ukuthi uvithamini C wehlisa ingozi yomkhuhlane ovamile, bathi wehlisa ubude bezimpawu ngo-8%.

I-nitrate yokudla ithuthukisa ukusebenza kwezemidlalo

Brassicaceae umndeni wemifino uqukethe amazinga aphezulu e-nitrate yokudla.

Ama-nitrate, njengama-beet, ama-radishes, nama-watercress imifino enamahlamvu aluhlazaziyizinhlanganisela ezenzeka ngokwemvelo.

Baphumuza imithambo yegazi futhi bakhulise inani le-nitric oxide egazini, elithinta ukusebenza kokuzivocavoca.

Ngaphezu kwalokho, i-nitrate yokudla yehlisa umfutho wegazi ophumule futhi inciphisa inani lomoya-mpilo odingekayo phakathi nokuzivocavoca, okwandisa ukubekezelelana kokuzivocavoca.

Ucwaningo oluhlukahlukene lwe-nitrate yokudla okuvela ku-beet neminye imifino lubonise ukusebenza okuthuthukisiwe kokuzivocavoca kubasubathi.

Iqukethe i-carotenoid engavikela impilo yamehlo

Umabhebhanaama-antioxidant compounds emndenini we-carotenoid i-lutein ne-zeaxanthin Iqukethe.

Ucwaningo oluningi luye lwabonisa ukuthi i-lutein ne-zeaxanthin zibalulekile empilweni yamehlo. Ikakhulukazi, zivikela amehlo ekukhanyeni okuluhlaza okwesibhakabhaka.

I-Lutein ne-zeaxanthin yehlisa ubungozi bokuwohloka kwe-macular okuhlobene neminyaka kanye nokuthuthukiswa kwe-cataract.

Ayrıca, i-watercress I-Vitamin C ibuye ihlotshaniswe nengozi encishisiwe yokuba nesifo samehlo.

Ingabe I-Watercress Ikwenza Ubuthaka?

Nakuba kungafundwanga ngokuqondile, i-watercress Kungase futhi kube yinzuzo ekulawuleni isisindo.

Kuwukudla okunomsoco ngokwedlulele - isitsha esisodwa (amagremu angu-34) siqukethe ama-calories amane kuphela futhi sinikeza imisoco ebalulekile.

Uma uzama ukunciphisa noma ukugcina isisindo, i-watercress Kufanele udle imifino enomsoco, enekhalori ephansi njenge 

Izinzuzo Watercress for Skin

Umabhebhana Kungasiza ukunciphisa ukuvuvukala kwesikhumba. 

UmabhebhanaI-Vitamin A kuyo inomthelela empilweni yesikhumba. Ivikela amangqamuzana esikhumba ekulimaleni ngenxa yama-radicals mahhala. Umsoco ukhulisa ukumelana nezifo zesikhumba.

UmabhebhanaI-isothiocyanates equkethwe kuyo ingavimbela nomdlavuza wesikhumba. Lezi zinhlanganisela ziphazamisa amangqamuzana ayingozi futhi zibuyisele ukusebenza kwamaseli okuvamile.

 Ungayidla Kanjani I-Watercress

Ngenxa yokuzwela kwayo i-watercress Iqoba ngokushesha kuneminye imifino eminingi. Futhi yengeza i-flavour ye-spice elula kunoma yisiphi isidlo engezwe kuso. Ungasebenzisa le mifino kanje:

– Faka kumasaladi emifino.

– Faka kusemishi noshizi noma okunye okuluhlaza.

– Yengeze ku-omelet ukuze uthole ukudla kwasekuseni.

- Engeza kuma-smoothies.

Yiziphi Izingozi ze-Watercress?

Umabhebhana Imifino eminingi ye-cruciferous, kuhlanganise ne-iodine, ingaphazamisa i-iodine metabolism. i-goitrogen Iqukethe izinhlanganisela ezibizwa Iodine iyisakhi esibalulekile empilweni yegilo, futhi lokhu kuphazamiseka kungabangela izinkinga zegilo.

Abantu abanezinkinga ze-thyroid i-watercress (kanye neminye imifino ye-cruciferous) ukusetshenziswa kufanele kuqaphele.

Umabhebhanaiqukethe i-potassium, nakuba ngamanani amancane kuphela. I-potassium eyeqile ingabhebhethekisa isifo sezinso. Ababhekene nezinkinga zezinso i-watercress akufanele adle.

Uyathanda ukudla i-watercress? Ukusebenzisa kanjani futhi kuphi lokhu kudla okunempilo?