Izinzuzo Eziphezulu Eziyisishiyagalombili Zezempilo Zokholifulawa

-Delile

• 1. Kuqukethe izakhamzimba eziningi
• 2. Kuphezulu ku-Fibre
• 3. Umthombo Omuhle wama-Antioxidants
• 4. Kwangathi Usizo Ekunciphiseni Isisindo
• 5. Phezulu eCholine
• 6. Ucebile eSulforaphane
• 7. Okunye Okuphansi KweCarb Kunezinhlamvu Nezigaxa
• 8. Kulula ukwengeza ekudleni kwakho
• Okusemqoka

Ukholifulawa imifino enempilo ngokweqile engumthombo obalulekile wezakhamzimba.

Iqukethe nezinhlanganisela zezitshalo ezihlukile ezinganciphisa ubungozi bezifo eziningana, kufaka phakathi isifo senhliziyo nomdlavuza.

Ngokwengeziwe, kulula ukwehlisa isisindo futhi kulula ngokumangazayo ukwengeza ekudleni kwakho.

Nazi izinzuzo eziyisishiyagalombili zezempilo ezisuselwa kukholifulawa.

1. Kuqukethe izakhamzimba eziningi

Iphrofayli yokudla okunempilo ukholifulawa iyamangaza.

Ukholifulawa unamakholori amancane kakhulu kepha unamavithamini amaningi. Eqinisweni, ukholifulawa uqukethe cishe onke amavithamini namaminerali owadingayo (1).

Nakhu ukubuka konke kwezakhi ezitholakala enkomishini e-1, noma ku-128 amagremu, wekholifulawa eluhlaza (1):

• Amakholori: 25
• Umucu: 3 amagremu
• Uvithamini C: Ama-77% we-RDI
• Uvithamini K: 20% we-RDI
• Uvithamini B6: U-11% we-RDI
• Umlingiswa: 14% we-RDI
• I-Pantothenic acid: U-7% we-RDI
• Potassium: 9% we-RDI
• I-Manganese: 8% we-RDI
• Magnesium: 4% we-RDI
• I-Phosphorus: 4% we-RDI

Ukholifulawa ngumthombo omuhle kakhulu wamavithamini namaminerali, aqukethe cishe onke amavithamini namaminerali owadingayo.

2. Kuphezulu ku-Fibre

Ukholifulawa uphakeme kakhulu ku-fiber, okulusizo empilweni yonke.

Kunamagremu ama-3 e-fiber enkomishini eyodwa yekholifulawa, okuyi-10% yezidingo zakho zansuku zonke (1).

I-fiber ibalulekile ngoba yondla amabhaktheriya aphilile esiswini sakho asiza ukunciphisa ukuvuvukala futhi akhuthaze impilo yokugaya ukudla (,).

Ukudla i-fiber eyanele kungasiza ekuvikeleni izimo zokugaya ukudla njengokuqunjelwa, i-diverticulitis kanye nesifo samathumbu esivuthayo (IBD) (,).

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi ukudla okunemifino ecebile kakhulu njenge-ukholifulawa kuhlotshaniswa nengozi ephansi yezifo eziningana, kubandakanya isifo senhliziyo, umdlavuza nesifo sikashukela (,,).

I-Fibre nayo ingadlala indima ekuvimbeleni ukukhuluphala, ngenxa yekhono layo lokukhuthaza ukugcwala nokunciphisa ukudla okuphelele kwekhalori (,).

Ukholifulawa uqukethe inani eliphezulu le-fiber, elibalulekile empilweni yokugaya ukudla futhi lingehlisa ubungozi bezifo eziningana ezingamahlalakhona.

3. Umthombo Omuhle wama-Antioxidants

Ukholifulawa ungumthombo omkhulu wama-antioxidants, avikela amaseli akho kuma-radicals mahhala ayingozi nokuvuvukala.

Ngokufana neminye imifino ye-cruciferous, ukholifulawa uphezulu kakhulu kuma-glucosinolates nakuma-isothiocyanates, amaqembu amabili ama-antioxidants akhonjiswe ukuthi anciphise ukukhula kwamangqamuzana omdlavuza (,,,,).

Ezifundweni ze-test-tube, ama-glucosinolates kanye nama-isothiocyanate akhonjiswe ukuthi avikela ikakhulukazi umdlavuza we-colon, wamaphaphu, webele nowe-prostate ().

Ukholifulawa uqukethe i-carotenoid kanye ne-flavonoid antioxidants futhi, enemiphumela elwa nomdlavuza futhi enganciphisa ubungozi bezinye izifo eziningana, kufaka phakathi isifo senhliziyo (,,,,).

Ngaphezu kwalokho, ukholifulawa uqukethe inani eliphakeme levithamini C, esebenza njenge-antioxidant. Iyaziwa kakhulu ngemiphumela yayo yokulwa nokuvuvukala engakhuphula impilo yomzimba futhi yehlise ubungozi besifo senhliziyo nomdlavuza (,).

Ukholifulawa uhlinzeka inani elibalulekile lama-antioxidants, alusizo ekwehliseni ukuvuvukala nokuvikela ezifweni ezingelapheki eziningana.

4. Kwangathi Usizo Ekunciphiseni Isisindo

Ukholifulawa unezindawo eziningana ezingasiza ekunciphiseni isisindo.

Okokuqala, kunama-calories aphansi anama-calories angu-25 kuphela ngenkomishi ngayinye, ngakho-ke ungayidla kakhulu ngaphandle kokuthola isisindo.

Ingasebenza futhi njengokufaka ikhalori eliphansi kokudla okunama-kilojoule amaningi, njengelayisi nofulawa.

Njengomthombo omuhle we-fiber, ukholifulawa wehlisa ukugaya futhi ukhuthaze imizwa yokugcwala. Lokhu kunganciphisa ngokuzenzakalela inani lama-calories owadlayo usuku lonke, into ebalulekile ekulawuleni isisindo (,).

Okuqukethwe kwamanzi okuphezulu kungesinye isici sokholifulawa onobungane. Eqinisweni, i-92% yesisindo sayo yakhiwa ngamanzi. Ukudla ukudla okunamanzi amaningi, okunama-khalori aphansi kuhlotshaniswa nokwehlisa isisindo (1,).

Ukholifulawa unamakholori amancane kepha unefayibha ephezulu namanzi - zonke izakhiwo ezingasiza ekwehliseni isisindo.

5. Phezulu eCholine

Ukholifulawa uphakeme nge-choline, umsoco obalulekile abantu abaningi abantula kuwo.

Inkomishi eyodwa yekholifulawa iqukethe ama-45 mg we-choline, okuyi-11% yokudla okwanele (i-AI) kwabesifazane ne-8% yabesilisa (1, 22).

I-Choline inemisebenzi eminingana ebalulekile emzimbeni.

Okokuqala, idlala indima enkulu ekugcineni ubuqotho bezingqamuzana zeseli, ukuhlanganisa i-DNA nokusekela imetabolism (,).

I-Choline nayo ibandakanyeka ekukhuleni kobuchopho nasekukhiqizeni ama-neurotransmitters adingekayo ohlelweni lwezinzwa olunempilo. Ngaphezu kwalokho, kusiza ukuvimbela i-cholesterol ekuqongeleleni esibindini ().

Labo abangadli i-choline eyanele bangaba nengozi enkulu yesifo senhliziyo nesenhliziyo, ngaphezu kokuphazamiseka kwemizwa njengokuwohloka komqondo kanye ne-Alzheimer's (,).

Akukho ukudla okuningi okuqukethe i-choline. Ukholifulawa, kanye ne-broccoli, ungomunye wemithombo engcono kakhulu esuselwa ezitshalweni zomsoco.

Ukholifulawa ungumthombo omuhle we-choline, umsoco abantu abaningi abantulayo. Iyabandakanyeka ezinqubweni eziningi emzimbeni futhi isebenza ukuvimbela izifo eziningana.

6. Ucebile eSulforaphane

Ukholifulawa uqukethe i-sulforaphane, i-antioxidant efundwe kabanzi.

Izifundo eziningi zokuhlola ithubhu nezilwane zithole ukuthi i-sulforaphane ilusizo ngokukhethekile ekucindezeleni ukukhula komdlavuza ngokuvimbela ama-enzyme abandakanyeka ekukhuleni komdlavuza nokukhula kwesimila (,,).

Ngokwezifundo ezithile, i-sulforaphane nayo ingaba namandla okuvimba ukukhula komdlavuza ngokucekela phansi amaseli asevele onakele (,,).

I-Sulforaphane ibonakala ivikela kakhulu umdlavuza we-colon kanye ne-prostate kodwa iphinde yafundelwa ngemiphumela yayo kweminye imidlavuza eminingi, njengebele, i-leukemia, i-pancreatic kanye ne-melanoma ().

Ucwaningo lukhombisa ukuthi i-sulforaphane nayo ingasiza ekwehliseni umfutho wegazi ophakeme futhi igcine imithambo yegazi iphilile - zombili izinto ezinkulu ekuvimbeleni isifo senhliziyo ().

Ekugcineni, izifundo zezilwane ziphakamisa ukuthi i-sulforaphane nayo ingadlala indima ekuvikeleni isifo sikashukela nasekunciphiseni ubungozi bezinkinga ezibangelwa yisifo sikashukela, njengesifo sezinso ().

Ngenkathi ucwaningo olwengeziwe ludingeka ukuthola ubukhulu bemiphumela ye-sulforaphane kubantu, izinzuzo zayo ezingaba khona zezempilo ziyathembisa.

Ukholifulawa ucebile yi-sulforaphane, isakhi sezitshalo esinemiphumela eminingi ezuzisayo, njengokuncipha kwengozi yomdlavuza, isifo senhliziyo nesifo sikashukela.

7. Okunye Okuphansi KweCarb Kunezinhlamvu Nezigaxa

Ukholifulawa wenza izinto ngendlela emangalisayo futhi ungasetshenziswa ukufaka okusanhlamvu nemidumba esikhundleni sokudla kwakho.

Le akuyona kuphela indlela enhle yokwandisa ukudla kwakho kwe-veggie, kodwa futhi iyasiza ikakhulukazi kulabo abalandela ukudla okuphansi kwe-carb.

Lokhu kungenxa yokuthi ukholifulawa uphansi kakhulu kuma-carbs kunezinhlamvu nemidumba.

Isibonelo, inkomishi yekholifulawa iqukethe amagremu ama-5 ama-carbs. Ngasikhathi sinye, inkomishi yelayisi iqukethe ama-gramu angama-45 we-carbs - ephindwe kasishiyagalolunye inani likakholifulawa (31, 1).

Nazi ezinye izibonelo zokupheka ezingenziwa ngekholifulawa esikhundleni sezinhlamvu nemidumba:

• Irayisi Ukholifulawa: Faka irayisi elimhlophe noma elinsundu nge-cauliflower egayiwe bese iphekwa, njengakule recipe.
• Uqweqwe lwe-pizza lukakholifulawa: Ngokudonsa ukholifulawa kuphrosesa yokudla bese uyenza inhlama, njengakule recipe, ungenza i-pizza emnandi.
• Ukholifulawa hummus: I-Chickpeas ingashintshwa nge-cauliflower ekuphekeni kwe-hummus njengale.
• Ukholifulawa mash: Esikhundleni sokwenza amazambane acubuziwe, zama le iresiphi yomshini ophansi we-carb ukholifulawa okulula ukwenza.
• Ukholifulawa: Hlanganisa ukholifulawa oshubile namaqanda ukwenza ama-tortillas aphansi we-carb angasetshenziselwa ukugoqa, amagobolondo e-taco noma ama-burritos, njengakule recipe.
• Ukholifulawa mac noshizi: Ukholifulawa ophekiwe ungahlanganiswa nobisi, ushizi nezinongo zokwenza i-mac noshizi, njengakule recipe.

Ukholifulawa ungashintsha okusanhlamvu nemidumba kuzindlela zokupheka eziningi, okuyindlela enhle yokudla imifino eminingi noma ukulandela ukudla okune-carb ephansi.

8. Kulula ukwengeza ekudleni kwakho

I-cauliflower ayigcini ngokuguquguquka, kodwa futhi kulula kakhulu ukuyengeza ekudleni kwakho.

Okokuqala, ungayisebenzisa ingahluzi, edinga ukulungiswa okuncane kakhulu. Ungakujabulela ukuluhlaza kokholifulawa okuluhlaza njengokudla okucwiliswe ku-hummus noma enye idiphu yemifino enempilo njengale.

Ukholifulawa ungabuye uphekwe ngezindlela ezahlukahlukene, njengokubhaka, ukuwosa noma ukuwasosa. Yenza i-side dish enhle kakhulu noma ingahlanganiswa nezitsha ezinjengesobho, amasaladi, ama-stir-fries nama-casseroles.

Ingasaphathwa, ishibhile futhi itholakala kabanzi ezitolo eziningi zokudla.

Kunezindlela eziningi zokwengeza ukholifulawa ekudleni kwakho. Ingadliwa iphekiwe noma iluhlaza futhi yenza okungeziwe okumnandi cishe kunoma yisiphi isidlo.

Okusemqoka

Ukholifulawa uhlinzeka ngezinzuzo ezithile zezempilo.

Kungumthombo omuhle wezakhamzimba, kufaka phakathi ezimbalwa abantu abaningi abazidinga kakhulu.

Futhi, ukholifulawa uqukethe ama-antioxidants ayingqayizivele anganciphisa ukuvuvukala futhi avikele ezifweni eziningana, njengomdlavuza nesifo senhliziyo.

Ngaphezu, i-cauliflower kulula ukuyengeza ekudleni kwakho. Kuyinto emnandi, kulula ukuyilungisa futhi ingathatha indawo yokudla okuphezulu kwe-carb kuzindlela zokupheka eziningana.