Izinzuzo Ezihle Zempilo Zeklabishi

-Delile

• 1. Iklabishi Ligcwele Izakhamzimba
• 2. Kungasiza Ukugcina Ukuvuvukala Kuhlolwa
• 3. Iklabishi Ligcwele Uvithamini C
• 4. Isiza Ukuthuthukisa Ukugaya
• 5. Kungasiza Ukugcina Inhliziyo Yakho Iphilile
• 6. Kwangathi Kwehliswe Umfutho Wegazi
• 7. Kungasiza Izinga Eliphansi Le-cholesterol
• Fibre encibilikayo
• Izitshalo Sterols
• 8. Iklabishi Umthombo Omuhle Kakhulu Wovithamini K
• 9. Kulula kakhulu ukwengeza ekudleni kwakho
• Okusemqoka

Yize inomsoco omnandi, iklabishi livame ukunganakwa.

Yize ibukeka ifana nelethisi, empeleni ingeye- Brassica uhlobo lwemifino, okubandakanya i-broccoli, ukholifulawa kanye ne-kale (1).

Iza ngezinhlobo nemibala ehlukahlukene, kufaka phakathi obomvu, onsomi, omhlophe noluhlaza okotshani, futhi amaqabunga ayo angashwabana noma abushelelezi.

Le mifino isitshalwe emhlabeni wonke izinkulungwane zeminyaka futhi itholakala ezinhlotsheni ezahlukahlukene, kufaka phakathi i-sauerkraut, kimchi kanye ne-coleslaw.

Ngokwengeziwe, iklabishi ligcwele amavithamini namaminerali.

Lo mbhalo wembula izinzuzo eziyisishiyagalolunye zezempilo zeklabishi, zonke zisekelwa yisayensi.

1. Iklabishi Ligcwele Izakhamzimba

Yize iklabishi liphansi kakhulu ngama-calories, inephrofayli yomsoco ehlaba umxhwele.

Eqinisweni, inkomishi eyodwa (89 amagremu) eklabishi eluhlaza eluhlaza iqukethe (2):

• Amakholori: 22
• Amaprotheni: 1 igremu
• Umucu: 2 amagremu
• Uvithamini K: Ama-85% we-RDI
• Uvithamini C: Ama-54% we-RDI
• Umlingiswa: U-10% we-RDI
• I-Manganese: U-7% we-RDI
• Uvithamini B6: 6% we-RDI
• I-calcium: 4% we-RDI
• Potassium: 4% we-RDI
• Magnesium: 3% we-RDI

Iklabishi libuye liqukethe amanani amancane amanye ama-micronutrients, afaka uvithamini A, i-iron ne-riboflavin.

Njengoba ukwazi ukubona ohlwini olungenhla, icebile ku-vitamin B6 ne-folate, okubili okubalulekile ezinqubweni eziningi ezibalulekile emzimbeni, kufaka phakathi i-energy metabolism nokusebenza okujwayelekile kwesistimu yezinzwa.

Ngaphezu kwalokho, iklabishi line-fiber eningi futhi liqukethe ama-antioxidants anamandla, kufaka phakathi ama-polyphenols nama-sulfur compounds (2).

Ama-antioxidants avikela umzimba ekulimaleni okubangelwa ama-radicals wamahhala. Ama-radicals amahhala ngama-molecule anenani elingalingani lama-electron, okwenza angahlali kahle. Lapho amazinga abo ephezulu kakhulu, angalimaza amaseli akho.

Iklabishi liphezulu kakhulu ku-vitamin C, i-antioxidant enamandla engavikela isifo senhliziyo, umdlavuza othile kanye nokulahleka kombono (,,).

Isifinyezo: Iklabishi imifino ephansi enekhalori enothe ngamavithamini, amaminerali kanye nama-antioxidants.

2. Kungasiza Ukugcina Ukuvuvukala Kuhlolwa

Ukuvuvukala akuyona into embi ngaso sonke isikhathi.

Eqinisweni, umzimba wakho uncike empendulweni yokuvuvukala ukuvikela ekuthelelekeni noma ukusheshisa ukuphulukiswa. Lolu hlobo lokuvuvukala okukhulu kuyimpendulo ejwayelekile ekulimaleni noma ekutheleleni.

Ngakolunye uhlangothi, ukuvuvukala okungamahlalakhona okwenzeka isikhathi eside kuhlotshaniswa nezifo eziningi, kufaka phakathi isifo senhliziyo, isifo samathambo nesifo samathumbu esivuthayo ().

Imifino yeCruciferous efana neklabishi iqukethe ama-antioxidants amaningi ahlukene akhonjisiwe ukunciphisa ukuvuvukala okungamahlalakhona (7).

Eqinisweni, ucwaningo lukhombisile ukuthi ukudla imifino eningi kakhulu ye-cruciferous kunciphisa izimpawu ezithile zegazi zokuvuvukala ().

Ucwaningo olulodwa olufaka abesifazane baseChina abangama-1 000 lwabonisa ukuthi labo abadla inani eliphakeme kakhulu lemifino ye-cruciferous babenamazinga aphansi kakhulu okuvuvukala, uma kuqhathaniswa nalabo abadla inani eliphansi kakhulu (9).

I-Sulforaphane, i-kaempferol namanye ama-antioxidants atholakala kuleli qembu lezitshalo elimangalisayo kungenzeka ukuthi anomthelela wawo wokulwa nokuvuvukala (10,).

Isifinyezo: Iklabishi iqukethe ama-antioxidants anamandla angasiza ukunciphisa ukuvuvukala.

3. Iklabishi Ligcwele Uvithamini C

UVitamin C, owaziwa nangokuthi i-ascorbic acid, uvithamini oncibilika emanzini osebenza izindima eziningi ezibalulekile emzimbeni.

Isibonelo, kuyadingeka ukwenza i-collagen, amaprotheni amaningi kakhulu emzimbeni. I-Collagen inika ukwakheka nokuguquguquka kwesikhumba futhi kubalulekile ekusebenzeni kahle kwamathambo, imisipha nemithambo yegazi (12).

Ngokwengeziwe, uvithamini C usiza umzimba ukuthi umunce i-non-heme iron, uhlobo lwensimbi olutholakala ekudleni kwezitshalo.

Ngaphezu kwalokho, i-antioxidant enamandla. Eqinisweni, kucwaningwe kabanzi ngezimfanelo zayo zokulwa nomdlavuza (13).

UVitamin C usebenza ukuvikela umzimba ekulimaleni okubangelwa ama-radicals amahhala, okuye kwahlotshaniswa nezifo eziningi ezingalapheki, kufaka phakathi umdlavuza ().

Ubufakazi bubonisa ukuthi ukudla okunokudla okuningi okunothe uvithamini-C kuhlotshaniswa nengozi engezansi yomdlavuza othile (13,,).

Eqinisweni, ukuhlaziywa kwamuva kwezifundo ezingama-21 kutholile ukuthi ingozi yomdlavuza wamaphaphu yehle ngo-7% ekwenyukeni ngakunye kwansuku zonke okungu-100-mg kokudla kukavithamini C ().

Kodwa-ke, lolu cwaningo belunqunyelwe ngoba alikwazanga ukunquma ukuthi ukwehla kwengozi yomdlavuza wamaphaphu kubangelwe yini ngu-vitamin C noma amanye amakhompiyutha atholakala ezithelweni nasemifino.

Ngenkathi izifundo eziningi zokuhlola zithole ukuxhumana phakathi kokudla okuphezulu kukavithamini C kanye nengozi encishisiwe yomdlavuza othile, imiphumela evela ezifundweni ezilawulwayo ihlala ingahambelani (, 19,).

Noma kudingeka olunye ucwaningo ukuthola le ndima kavithamini ekuvikeleni umdlavuza, kuqinisekile ukuthi uvithamini C udlala indima enkulu emisebenzini eminingi ebalulekile emzimbeni.

Ngenkathi zombili iklabishi eliluhlaza nokubomvu liyimithombo emihle kakhulu yale antioxidant enamandla, iklabishi elibomvu liqukethe cishe u-30% ngaphezulu.

Inkomishi eyodwa (89 amagremu) yamaphakethe eklabishi elibomvu aqoshiwe ku-85% wokudla okunconyiwe kukavithamini C, okuyinani elifanayo elitholakala ku-orange omncane (21).

Isifinyezo: Umzimba wakho udinga uvithamini C ukuze wenze imisebenzi eminingi ebalulekile, futhi unamandla okulwa nama-antioxidant. Iklabishi elibomvu liphezulu kakhulu kulesi sakhi, linikeza cishe ama-85% we-RDI ngenkomishi ngayinye (89 amagremu).

4. Isiza Ukuthuthukisa Ukugaya

Uma ufuna ukwenza ngcono impilo yakho yokugaya ukudla, iklabishi elinothe nge-fiber kuyindlela okufanele uhambe ngayo.

Le mifino eminyene igcwele i-fiber engenakunyakaziswa emathunjini, uhlobo lwe-carbohydrate olungaphulwa emathunjini. I-fiber engafakwanga isiza ukugcina uhlelo lokugaya ukudla luphilile ngokwengeza inqwaba ezihlalweni nokukhuthaza ukunyakaza kwamathumbu ().

Ngaphezu kwalokho, icebile ku-fiber encibilikayo, ekhonjisiwe ukuthi ikhulisa inani lama-bacteria azuzayo emathunjini. Lokhu kungenxa yokuthi i-fiber iwumthombo oyinhloko wephethiloli wezinhlobo ezinobungane ezifana I-Bifidobacteria futhi I-Lactobacilli ().

Lawa mabhaktheriya enza imisebenzi ebalulekile njengokuvikela amasosha omzimba nokukhiqiza izakhamzimba ezibucayi njengamavithamini K2 neB2 (,).

Ukudla iklabishi eliningi kuyindlela enhle yokugcina uhlelo lwakho lokugaya ukudla lunempilo futhi lujabule.

Isifinyezo: Iklabishi liqukethe i-fiber engancibiliki, egcina uhlelo lokugaya ukudla luphilile ngokunikeza uphethiloli wamagciwane anobungane nokukhuthaza ukuhamba kwamathumbu njalo.

5. Kungasiza Ukugcina Inhliziyo Yakho Iphilile

Iklabishi elibomvu liqukethe izinto ezinamandla ezibizwa ngama-anthocyanins. Banikeza le mifino emnandi umbala wayo onsomi ogqamile.

Ama-Anthocyanins yizingulube zezitshalo zomndeni we-flavonoid.

Ucwaningo oluningi luthole ukuxhumana phakathi kokudla ukudla okunothile kule pigment kanye nokwehla kwengozi yesifo senhliziyo ().

Ocwaningweni olufaka nabesifazane abangama-93,600, abacwaningi bathole ukuthi labo abanokudla okuphezulu kokudla okunothe i-anthocyanin basengozini ephansi kakhulu yokuhlaselwa yisifo senhliziyo ().

Okunye ukuhlaziywa kwezifundo zokuhlola eziyi-13 ezibandakanya abantu abangama-344,488 bathola okufanayo.Kutholile ukuthi ukwanda kokudla kwe-flavonoid nge-10 mg ngosuku kuhlotshaniswa nengozi ephansi engu-5% yesifo senhliziyo (28).

Ukukhuphula izinga lokudla kwakho ama-anthocyanins ekudleni kukhonjisiwe nokuthi kunciphise umfutho wegazi kanye nengozi yesifo semithambo yenhliziyo (,).

Ukuvuvukala kuyaziwa ukuthi kudlala indima enkulu ekukhuleni kwesifo senhliziyo, futhi umphumela wokuvikela i-anthocyanins ngokumelene naso kungenzeka kungenxa yezimpawu zabo zokulwa nokuvuvukala.

Iklabishi liqukethe izinhlobo ezingaphezu kwama-36 ezahlukahlukene zama-anthocyanini anamandla, okwenza kube yisinqumo esihle kakhulu sempilo yenhliziyo (31).

Isifinyezo: Iklabishi liqukethe izingulube ezinamandla ezibizwa ngama-anthocyanins, ezikhonjisiwe ukunciphisa ubungozi besifo senhliziyo.

6. Kwangathi Kwehliswe Umfutho Wegazi

Umfutho wegazi ophakeme uthinta abantu abangaphezu kwezigidi eziyinkulungwane emhlabeni jikelele futhi uyingozi enkulu yesifo senhliziyo nesifo sohlangothi ().

Odokotela bavame ukweluleka iziguli ezinomfutho wegazi ophezulu ukuba zinciphise ukudla zikasawoti. Kodwa-ke, ubufakazi bamuva bukhombisa ukuthi ukwandisa i-potassium yakho yokudla kubaluleke kakhulu ekwehliseni umfutho wegazi (33).

I-Potassium iyimbiwa ebalulekile ne-electrolyte edinga umzimba ukuthi usebenze kahle. Omunye wemisebenzi yawo eyinhloko ukusiza ukulawula umfutho wegazi ngokulwa nemiphumela ye-sodium emzimbeni (34).

I-Potassium isiza ukukhipha isodium ngokweqile ngomchamo. Iphinde yehlise nezindonga zemithambo yegazi, eyehlisa umfutho wegazi.

Yize zombili i-sodium ne-potassium zibalulekile empilweni, izidlo zanamuhla zivame ukuba phezulu kakhulu nge-sodium futhi zibe ne-potassium encane kakhulu ().

Iklabishi elibomvu liwumthombo omuhle kakhulu we-potassium, eletha u-12% we-RDI ekomishini eli-2 (178-gram) ekhonza (21).

Ukudla iklabishi elinothe kakhulu nge-potassium kuyindlela emnandi yokwehlisa umfutho wegazi ophakeme futhi kungasiza ukuyigcina ibangeni elinempilo (33).

Isifinyezo: I-Potassium isiza ukugcina umfutho wegazi ngaphakathi kwebanga eliphilile. Ukwengeza ukudla kwakho okunothe nge-potassium njengeklabishi kungasiza ukwehlisa amazinga wegazi aphakeme.

7. Kungasiza Izinga Eliphansi Le-cholesterol

I-cholesterol iyinto e-wax, efana namafutha etholakala kuwo wonke amaseli emzimbeni wakho.

Abanye abantu bacabanga ukuthi yonke i-cholesterol yimbi, kepha ibalulekile ekusebenzeni kahle komzimba.

Izinqubo ezibucayi zixhomeke ku-cholesterol, njengokugaya kahle ukudla kanye nokuhlanganiswa kwamahomoni novithamini D ().

Kodwa-ke, abantu abane-cholesterol ephezulu nabo bavame ukuba nengozi eyengeziwe yesifo senhliziyo, ikakhulukazi uma benamazinga aphakeme we-cholesterol "embi" ye-LDL ().

Iklabishi iqukethe izinto ezimbili ezikhonjisiwe ukwehlisa amazinga angenampilo we-cholesterol ye-LDL.

Fibre encibilikayo

I-fiber encibilikayo ikhonjisiwe ukuthi isize ukwehlisa amazinga e-cholesterol "amabi" e-LDL ngokubopha nge-cholesterol esiswini nokuyigcina ingangeni egazini.

Ukuhlaziywa okukhulu kwezifundo ezingama-67 kukhombisile ukuthi lapho abantu bedla u-2-10 amagremu we-fiber encibilikayo ngosuku, bahlangabezana nokwehla okuncane, kepha okuphawulekayo, kumazinga e-LDL cholesterol acishe abe ngu-2.2 mg nge-deciliter ().

Iklabishi liwumthombo omuhle we-fiber encibilikayo. Eqinisweni, cishe i-40% yefayibha etholakala kuklabishi iyancibilika (39).

Izitshalo Sterols

Iklabishi liqukethe izinto ezibizwa ngama-phytosterol. Ziyizinhlanganisela zezitshalo ezicishe zifane ne-cholesterol, futhi zinciphisa i-cholesterol ye-LDL ngokuvimba ukumunca kwe-cholesterol endaweni yokugaya ukudla.

Kutholakale ukwanda kokudla kwe-phytosterol ngo-1 gram ngosuku kutholakale ukunciphisa ukugxila kwe-LDL ye-cholesterol ngokufika ku-5% ().

Isifinyezo: Iklabishi lingumthombo omuhle we-fiber encibilikayo nezitshalo zezitshalo. Lezi zinto zikhonjisiwe ukunciphisa i-cholesterol ye-LDL.

8. Iklabishi Umthombo Omuhle Kakhulu Wovithamini K

UVitamin K iqoqo lamavithamini ancibilikayo anamafutha adlala izindima eziningi ezibalulekile emzimbeni.

Lawa mavithamini ahlukaniswe ngamaqembu amabili amakhulu (41).

• Uvithamini K1 (phylloquinone): Kutholakala ngokuyinhloko emithonjeni yezitshalo.
• Uvithamini K2 (menaquinone): Kutholakala emithonjeni yezilwane nokunye ukudla okuvutshiwe. Iphinde ikhiqizwe ngamagciwane esiswini esikhulu.

Iklabishi lingumthombo owesabekayo kavithamini K1, oletha u-85% wenani lansuku zonke elinconywayo enkomishini eyodwa (89 amagremu) (2).

UVitamin K1 yisakhi somzimba esibalulekile esidlala izindima eziningi ezibalulekile emzimbeni.

Omunye wemisebenzi yawo eyinhloko ukwenza njenge-cofactor yama-enzyme abhekene nokuvala igazi (41).

Ngaphandle kukavithamini K, igazi belizolahlekelwa amandla alo okugcwala kahle, likhuphule ingozi yokopha ngokweqile.

Isifinyezo: UVitamin K ubaluleke kakhulu ekunqandeni igazi. Iklabishi lingumthombo omuhle kakhulu wevithamini K1, ne-85% ye-RDI enkomishini eyodwa (89 amagremu).

9. Kulula kakhulu ukwengeza ekudleni kwakho

Ngaphezu kokuba nempilo enhle kakhulu, iklabishi limnandi.

Ungadliwa ungaphekiwe noma uphekiwe bese ufakwa ezinhlotsheni ezahlukahlukene njengamasaladi, isobho, isitshulu nezinzipho.

Le veggie eguquguqukayo ingavutshelwa futhi yenziwe i-sauerkraut.

Ngaphezu kokuzivumelanisa nezindlela zokupheka eziningi, iklabishi lithengeka kakhulu.

Akunandaba ukuthi uyilungiselela kanjani iklabishi, ukungeza le mifino ebethelelayo epuletini lakho kuyindlela emnandi yokuzuzisa impilo yakho.

Isifinyezo: Iklabishi i-veggie eguquguqukayo okulula ukuyifaka ekudleni kwakho. Ungayisebenzisa ukwenza izitsha eziningi ezahlukahlukene, kufaka phakathi amasaladi, isitshulu, isobho, izinzipho kanye ne-sauerkraut.

Okusemqoka

Iklabishi wukudla okunempilo ngokukhethekile.

Inomlando ovelele wezakhamzimba futhi iphakeme kakhulu ngamavithamini C no-K.

Ngaphezu kwalokho, ukudla iklabishi kungasiza nasekunciphiseni ubungozi bezifo ezithile, kuthuthukise ukugaya futhi kulwe nokuvuvukala.

Futhi, iklabishi lenza isengezo esihlwabusayo futhi esishibhile ezinambeni zokupheka.

Njengoba kunezinzuzo eziningi zezempilo, kulula ukubona ukuthi kungani iklabishi lifanelwe isikhathi esithile ekukhanyeni nasekamelweni elithile epuletini lakho.