Iyini Imifino Eluhlaza Nemihlomulo Yayo?

Imifino enamahlamvu aluhlaza iyingxenye ebalulekile yokudla okunempilo. Igcwele amavithamini, amaminerali kanye ne-fiber kodwa ama-calories aphansi.

Ukudla imifino enamaqabunga aluhlazaInikeza izinzuzo eziningi njengokunciphisa ingozi yezifo ezifana nokukhuluphala, isifo senhliziyo, umfutho wegazi ophakeme.

Nazi ezinempilo kakhulu amagama nezinzuzo zemifino enamahlamvu aluhlaza...

Izinzuzo Zemifino Enamahlamvu Aluhlaza Nokumnyama

Isiza ukuthuthukisa ukusebenza kobuchopho

Ukudla imifino enamaqabunga aluhlazakungasiza ukuthuthukisa ukusebenza kobuchopho futhi kunciphise ukwehla kwengqondo kubantu abadala.

Okungenani ama-servings angu-1-2 ngosuku imifino eluhlaza Abadlayo kwatholakala ukuthi banamandla engqondo omuntu omncane ngeminyaka engu-11 kunalabo abangazange badle.

imifino eluhlazaIzakhamzimba ezilawula ukusebenza kobuchopho. imi kanje;

I-chlorophyll

Konke lokhu imifino enamahlamvu aluhlaza omnyamaKungokunye kokudla okuvamile okutholakala ku Isakhiwo samangqamuzana e-chlorophyll sifana ne-hemoglobin egazini lomuntu, ngakho-ke kwandisa ukukhiqizwa kwamangqamuzana abomvu egazi, okusiza ukuthutha umoya-mpilo ngokushesha nangcono kuzo zonke izingxenye zomzimba.

Vitamin K

Ososayensi basanda kuthola izinzuzo eziningi ze-vitamin K futhi kutholakale ukuthi isekela ukusebenza kobuchopho obunempilo. Ngaphezu kokwandisa umsebenzi wobuchopho, iphinde ithuthukise ukuziphatha kwe-psychomotor, i-reflexes kanye nokuqonda okuvamile.

I-Folate

Uma i-folate i-oxidized, iphenduka ibe i-folic acid njengoba iyinkimbinkimbi B. I-Folic acid ibaluleke kakhulu ekugcineni amazinga e-hemoglobin futhi ibalulekile ukucindezeleka futhi kusiza ukunciphisa ukukhathazeka.

calcium

I-calcium iyingxenye ebalulekile yokwakha amathambo futhi ibalulekile ebuchosheni obunempilo. Ivula ama-neurons ukuze ikhulule ama-transmitters ebuchosheni futhi ithuthukise inkumbulo. Ukuntuleka kwe-calcium kungaholela emathanjeni abuthakathaka kanye ne-osteoporosis, kanye nokuncipha kwamakhono okuqonda.

I-Lif

Abantu bangase bahlobanise i-fiber nempilo yokugaya ukudla kuphela, kodwa bewazi ukuthi ukusetshenziswa kwe-fiber nakho kuthinta izingxenye zobuchopho? I-hypothalamus iyingxenye yobuchopho ekhomba indlala nokoma futhi igcina amazinga e-fiber elawulwa ngaso sonke isikhathi.

Isiza ukwakha amathambo aqinile

Inkomishi eyodwa yobisi iqukethe ama-280 mg e-calcium. imifino eluhlazaUbuwazi ukuthi iqukethe ama-336 mg we-calcium?

enamahlamvu aluhlaza Ukumuncwa kwe-calcium emithonjeni yemifino kuphezulu uma kuqhathaniswa nokumuncwa kwe-calcium obisini.

Lolu ulwazi olubaluleke kakhulu abantu abaningi abangakalwazi. Imikhiqizo yobisi ivela emithonjeni yezilwane, enekhono lokudala indawo ene-asidi emzimbeni. Ngakho-ke, esikhundleni sokumuncwa ngokuphelele amathambo, inani elithile le-calcium likhishwa ezinso.

Öte yandan, imifino enamahlamvu aluhlaza Kungenza igazi libe ne-alkaline eyengeziwe, okube sekuthuthukisa inqubo yokumuncwa kwe-calcium emathanjeni.

Isiza ukukhulelwa

imifino eluhlazaIwumthombo ocebile we-folate, ongasiza kakhulu ekuvimbeleni ukuphuma kwe-ovulation nokukhubazeka kokuzalwa.

I-ayoni futhi iyisakhi esibalulekile kwabesifazane abahlela ukuba nomntwana kanye imifino enamahlamvu aluhlaza Idlala indima ebalulekile ekwandiseni amazinga e-iron emzimbeni, okwandisa amangqamuzana egazi abomvu asiza ukuhlinzeka indawo efanelekile ukuze iqanda likhule.

Ngaphezu kwalokho, imifino enamaqabunga aluhlaza inikeza ibhalansi ye-alkaline emzimbeni, isiza isidoda ukuba sifinyelele iqanda ngempumelelo.

Inikeza isikhumba esibukeka sisebasha

Ukudla okunomsoco kunomthelela omkhulu empilweni nasebuhleni besikhumba.

Isitho esikhulu somzimba, isikhumba, sidinga amavithamini namaminerali amaningi ukusigcina sibukeka sinempilo, ikakhulukazi njengoba sikhula. Lokhu kudla imifino enamahlamvu aluhlaza ihlangana kakhulu. 

Isiza ukuvikela umdlavuza

imifino eluhlazaInemisoco eminingi engagcina umdlavuza futhi isize ukunqoba izimpawu zomdlavuza.

Enye yezinhlanganisela zezitshalo ezibaluleke kakhulu ezisiza ukushaya umdlavuza yi-carotenoids (beta-carotene, lutein, zeaxanthin).

Ama-glucosinolates, abangela ukunambitheka okubabayo kwale mifino, asiza ukwakha izinhlanganisela eziphilayo ezisebenzayo emzimbeni njengama-indoles, ama-nitriles, ama-thiocyanates nama-isothiocyanates, okwaziwayo ukuthi anemiphumela yokulwa nomdlavuza.

Lezi zinhlanganisela zisiza futhi ukuvikela amangqamuzana emonakalweni we-DNA, akhubaze imiphumela ye-carcinogens, futhi abe nezinto eziningi zokulwa nokuvuvukala ezisiza umzimba ukulwa namangqamuzana omdlavuza ngempumelelo.

Inezinzuzo emehlweni

imifino eluhlazaonesibopho sokugcina umbono omuhle nobukhali i-lutein ne-zeaxanthin Iqukethe i-carotenoids njenge

Lawa ma-carotenoid anomphumela omuhle ku-retina yeso. Kuma-carotenoid angaphezu kuka-20 atholakala egazini lomuntu, i-lutein ne-zeaxanthin kuphela etholakala esweni.

Iyini Imifino Enamahlamvu Aluhlaza Nokumnyama?

iklabishi iklabishi

iklabishi iklabishiIngenye yemifino enomsoco kakhulu ngenxa yamavithamini amaningi, amaminerali kanye nama-antioxidants.

Isibonelo, inkomishi eyodwa (amagremu angu-67) ye-kale eluhlaza inikeza u-684% wesidingo sansuku zonke sikavithamini K, u-206% wevithamini A kanye no-134% wevithamini C.

Futhi iqukethe ama-antioxidants afana ne-lutein, i-carotenoids ne-beta-carotene, evimbela izifo ezibangelwa ukucindezeleka okwenziwe nge-oxidative.

Ukuthola okuningi kokuqukethwe kwezakhi ze-kale, kutuswa ukuthi idliwe iluhlaza ngoba ukupheka kungehlisa iphrofayili yayo yomsoco.

Amahlumela amancane

amahlumela amancaneziyimifino engavuthiwe etholakala ezinhlamvini zemifino nezitshalo. Zivamise ukuba ngu-2,5-7,5 cm ubude.

Kusukela ngeminyaka yawo-1980, zivame ukusetshenziswa njengezinto zokuhlobisa noma zokuhlobisa, kodwa zinokusetshenziswa okuningi.

Naphezu kobukhulu bazo obuncane, bugcwele umbala, ukunambitheka, nemisoco. Eqinisweni, ucwaningo oluthile lwathola ukuthi ama-microsprout aqukethe imisoco ephindwe izikhathi ezingu-40 kunozakwabo abavuthiwe. Ezinye zalezi zakhi zomsoco amavithamini C, E no-K.

Ungatshala ama-micro-sprout unyaka wonke ekhaya lakho futhi uwasebenzise kalula.

broccoli

broccoli Iyingxenye yomndeni weklabishi. Le mifino inothile ngemisoco, inkomishi eyodwa (91 grams) ye-broccoli eluhlaza ihlangana no-135% kanye no-116% wesidingo sansuku zonke samavithamini C no-K, ngokulandelana. Futhi ingumthombo omkhulu we-fiber, i-calcium, i-folate ne-phosphorus.

Phakathi kwemifino emndenini weklabishi, i-broccoli icebile kakhulu esitshalweni se-sulforaphane, engathuthukisa i-bacterial intestinal flora futhi inciphise ingozi yomdlavuza nesifo senhliziyo.

Ngaphezu kwalokho, i-sulforaphane inganciphisa nezimpawu ze-autism. Ucwaningo olungahleliwe entsheni engama-26 ene-autism lubone umphumela omuhle ezimpawini zokuziphatha ngemuva kokudla izithasiselo ze-sulforaphane ezivela kumahlumela e-broccoli.

iklabishi elimnyama

Iklabishi elimnyama linesakhiwo esifana neklabishi.

I-Kale iwumthombo omuhle we-calcium futhi iqukethe amavithamini A, B9 (folate) no-C. Ngesikhathi esifanayo imifino enamahlamvu aluhlaza Ingenye yemithombo engcono kakhulu kavithamini K. Inkomishi eyodwa (amagremu angu-190) yemifino ye-collard ephekiwe inikeza u-1,045% wesidingo sansuku zonke sikavithamini K.

vitamin KYaziwa ngeqhaza layo ekuhlanganiseni kwegazi. Iphinde ithuthukise impilo yamathambo.

Ucwaningo olwenziwa kwabesifazane abangu-38 abaneminyaka engu-63-72327 ubudala bathola ukuthi labo abathatha i-vitamin K behla ngaphansi kwe-109 mcg ngosuku babe nengozi enkulu kakhulu yokuphuka kwamathambo e-hip, okuphakamisa ukuxhumana phakathi kwalesi vitamin nempilo yamathambo.

Spinach

SpinachImifino eluhlaza enamaqabunga edumile futhi ingasetshenziswa ezitsheni ezahlukahlukene ezifana nesobho, amasoso namasaladi.

Inkomishi eyodwa (amagremu angu-30) yesipinashi esiluhlaza inephrofayili yezakhi ezihlaba umxhwele, ihlinzeka ngamaphesenti angu-181 wesidingo sansuku zonke sikavithamini K, 56% wevithamini A kanye no-13% we-manganese.

Futhi iqukethe i-folate, edlala indima ebalulekile ekukhiqizweni kwamangqamuzana abomvu egazi nasekuvimbeleni ukukhubazeka kwe-neural tube. Ucwaningo lwe-neural tube defect spina bifida lwathola ukuthi enye yezinto eziyingozi kakhulu ezigwemekayo zalesi simo ukudla okuphansi kwe-folate phakathi ne-trimester yokuqala yokukhulelwa.

Kanye nokuthatha i-vitamin yokubeletha, ukudla isipinashi kuyindlela enhle yokwandisa ukudla kwakho kwe-folate ngesikhathi sokukhulelwa.

Iklabishi

IklabishiIqukethe amaqoqo aminyene amaqabunga aba nombala oluhlaza, omhlophe, nonsomi.

IBrussels ihluma nge-kale ne-broccoli brassica owomndeni wakhe. Imifino kulo mndeni wezitshalo iqukethe i-glucosinolate, ebanika ukunambitheka okubabayo.

Ucwaningo lwezilwane luye lwathola ukuthi ukudla okuqukethe le nto kunezinto zokuzivikela, ikakhulukazi ngokumelene nomdlavuza wamaphaphu nowomphimbo.

Enye inzuzo yeklabishi ukuthi iyakwazi ukubila, okuhlinzeka ngezinzuzo eziningi zezempilo njengokuthuthukisa ukugaya nokusekela amasosha omzimba. Kuyasiza ngisho nokwehlisa isisindo.

Ama-Beet Aluhlaza

beetrootI-Beetroot inephrofayili yezakhi ezikhangayo, kodwa lapho i-beetroot isetshenziswa kakhulu ekuphekeni, amaqabunga awo avame ukunganakwa.

Nakuba, amaqabunga awo anothe nge-potassium, i-calcium, i-riboflavin, i-fiber namavithamini A no-K. Inkomishi eyodwa nje (amagremu angu-144) yamaqabunga ebhitrudi aphekiwe iqukethe u-220% wokudla kwakho kwansuku zonke kavithamini A, okuhlinzeka ngo-17% we-potassium ne-fiber.

Futhi iqukethe i-antioxidant ye-beta-carotene ne-lutein, evimbela ukuphazamiseka kwamehlo njengokuwohloka kwemisipha kanye nolwelwesi lwama-cataract.

Ama-beet aluhlaza angengezwa kumasaladi, isobho futhi adliwe njengesitsha esiseceleni.

Umabhebhana

Umabhebhana Brassicaceae Kuyisitshalo sasemanzini somndeni. Iyaziwa ngezindawo zayo zokuphulukisa futhi isisetshenziswe njengomuthi amakhulu eminyaka.

Ucwaningo luthole ukuthi i-watercress ekhishwayo inenzuzo ekuqondiseni amangqamuzana omdlavuza futhi iphazamise ukwanda kwamangqamuzana omdlavuza nokuhlasela kwawo.

Ulethisi waseRoma

I-lettuce yaseRoma inokuthungwa okuqinile futhi iyilethisi ethandwayo, ikakhulukazi kumasaladi kaKhesari.

Iwumthombo omuhle wamavithamini A no-K, futhi inkomishi eyodwa (amagremu angu-47) yelethisi yamaRoma inikeza u-82% kanye no-60% wesidingo sansuku zonke salawa mavithamini.

Ishadi

IshadiKuyimifino enamahlamvu aluhlaza okumnyama enesiqu esiwugqinsi, enombala obomvu, omhlophe, ophuzi noma oluhlaza. Okuvame ukusetshenziswa eMedithera cuisine, kungokomndeni ofanayo nama-beet nesipinashi.

Inokunambitheka kwenhlabathi futhi inothile ngamaminerali namavithamini, njenge-potassium, i-manganese, namavithamini A, C, no-K.

I-Chard futhi iqukethe i-flavonoid eyingqayizivele ebizwa ngokuthi i-syringic acid, inhlanganisela engase ibe yinzuzo ekwehliseni amazinga kashukela egazini.

Ezifundweni ezimbili ezincane kumagundane anesifo sikashukela, ukuphathwa ngomlomo kwe-syringic acid izinsuku ezingama-30 kuthuthukise amazinga kashukela egazini.

Irokhethi

Irokhethi Brassicaceae emndenini wakhe imifino eluhlazad.

Inokunambitheka kwepelepele kancane futhi inamaqabunga amancane angafakwa kalula kumasaladi noma asetshenziswe njengento yokuhlobisa. Ingase futhi isetshenziselwe izimonyo kanye zokwelapha.

nezinye imifino enamahlamvu aluhlaza Igcwele imisoco efana namavithamini A, B9 noK.

Futhi ingenye yemithombo engcono kakhulu ye-nitrate, isakhi esiphenduka sibe i-nitric oxide emzimbeni.

Nakuba izinzuzo ze-nitrate ziphikisana, ezinye izifundo zithole ukuthi yehlisa umfutho wegazi ngokwandisa ukugeleza kwegazi nokwandisa imithambo yegazi.

UChicory

UChicory i-cichorium owomndeni wakhe. Ayaziwa kakhulu kunezinye ezinamaqabunga. Ingadliwa iluhlaza noma iphekwe.

Inkomishi eyodwa nje yesigamu (amagremu angu-25) yamaqabunga e-chicory eluhlaza inikeza u-72% wesidingo sansuku zonke sikavithamini K, u-11% wevithamini A kanye no-9% we-folate.

Iphinde ibe umthombo we- kaempferol, i-antioxidant enciphisa ukuvuvukala futhi ifakazelwe ukuthi ivimbela ukukhula kwamangqamuzana omdlavuza ezifundweni zeshubhu lokuhlola.

Itheniphu

Itheniphu wuhlaza lwesitshalo setheniphu, okuyimifino eyizimpande efana namazambane. Lokhu okuluhlaza kunikeza izakhamzimba eziningi kunetheniphu ngokwalo, okuhlanganisa i-calcium, i-manganese, i-folate, namavithamini A, C, no-K.

Inokunambitheka okuqinile. I-turnip greens iyimifino e-cruciferous enciphisa ingozi yezimo ezifana nesifo senhliziyo, umdlavuza, ukuvuvukala kanye ne-atherosclerosis.

Imifino yetheniphu iqukethe ama-antioxidants amaningi, okuhlanganisa i-gluconaturin, i-glycotropaeolin, i-quercetin, i-myricetin ne-beta-carotene - konke okudlala indima ekwehliseni ingcindezi emzimbeni.