Imifino Yasebusika Ecebile Kunabo Bonke

-Delile

• 1. Kale
• 2. Amahlumela eBrussels
• 3. Izaqathe
• 4. I-Swiss Chard
• 5. Amaparsnips
• 6. Imifino yeCollard
• 7. URutabagas
• 8. Iklabishi Elibomvu
• 9. Radishes
• 10. Iparsley
• Okusemqoka

Ukudla ngenkathi kuyisiphepho entwasahlobo nasehlobo, kepha kungaba inselele lapho kuqala ukubanda.

Noma kunjalo, eminye imifino iyakwazi ukusinda emakhazeni, ngisho nangaphansi kwengubo yeqhwa. Lezi zaziwa njengemifino yasebusika, ngenxa yekhono labo lokumelana nesimo sezulu esibandayo nesinzima.

Lezi zinhlobo eziqinile ezibandayo zingamelana namazinga okushisa anesithwathwa ngenxa yenani eliphakeme likashukela eliqukethe (1).

Ushukela otholakala emanzini wemifino yasebusika ubenza baqandeke endaweni ephansi, okubavumela ukuthi baphile esimweni sezulu esibandayo.

Ngokwengeziwe, le nqubo iholela ekutheni imifino ebandayo ebandayo izwakale imnandi ezinyangeni ezipholile, okwenza ubusika isikhathi esihle sokuvuna (2).

Lo mbhalo ubheka imifino ebusika eyi-10 enempilo kunazo zonke nokuthi kungani kufanele uyifake ekudleni kwakho.

URay Kachatorian / Getty Izithombe

1. Kale

Loluhlaza olunamaqabunga aluyona kuphela imifino enempilo kakhulu, kodwa futhi luyachuma lapho kupholile.

Iyilungu lomndeni wemifino we-cruciferous, ofaka izitshalo ezingabekezeleli amakhaza njengezihlumela zaseBrussels, iklabishi netheniphu.

Yize i-kale ingavunwa unyaka wonke, ithanda isimo sezulu esibandayo futhi ingamelana nezimo zeqhwa (3).

I-Kale futhi iluhlaza okwehlukile okunomsoco futhi okuhlukahlukene. Igcwele amavithamini, amaminerali, ifayibha, ama-antioxidants kanye nezinhlanganisela zezitshalo ezinamandla.

Eqinisweni, inkomishi eyodwa nje (ama-67 amagremu) we-kale iqukethe ukudla okunconywayo nsuku zonke kwamavithamini A, C no-K. Kubuye kube no-B amavithamini, i-calcium, ithusi, i-manganese, i-potassium ne-magnesium (4).

Ngokwengeziwe, i-kale ilayishwe ngama-antioxidants e-flavonoid afana ne-quercetin ne-kaempferol anemiphumela enamandla yokulwa nokuvuvukala.

Olunye ucwaningo lukhombisa ukuthi ukudla okunama-flavonoid amaningi kungasiza ekunciphiseni ubungozi bemidla ethile yomdlavuza njengomdlavuza wamaphaphu nowomphimbo (,, 7).

Isifinyezo U-Kale ubanda kakhulu,
imifino eluhlaza enamaqabunga equkethe inani elihlaba umxhwele lamavithamini, amaminerali
nama-antioxidants.

2. Amahlumela eBrussels

Njenge-kale, amahlumela eBrussels ayilungu lomndeni wemifino ocebile onomsoco.

Amakhanda amancane, afana neklabishi esitshalo sehlumela saseBrussels akhula phakathi nezinyanga zezulu ezibandayo. Bangakwazi ukubambelela emazingeni okushisa okubandayo, okwenza kube yinto edingekayo yezitsha zasebusika zonyaka.

Yize mncane, amahlumela eBrussels aqukethe inani elimangalisayo lezakhamzimba.

Ziwumthombo omuhle kakhulu kavithamini K. Inkomishi eyodwa (156 amagremu) yamahlumela aseBrussels aphekiwe iqukethe i-137% yokudla kwakho okunconywayo kwansuku zonke (8).

UVitamin K ubalulekile empilweni yamathambo nenhliziyo futhi ubalulekile ekusebenzeni kobuchopho (9,).

Amahlumela eBrussels nawo awumthombo omuhle wamavithamini A, B no-C kanye namaminerali ama-manganese ne-potassium.

Ngokwengeziwe, amahlumela aseBrussels aphezulu ku-fiber ne-alpha-lipoic acid, womabili lawa afakazelwe ukuthi asiza ukugcina amazinga kashukela egazini azinzile (11,).

I-Fibre ibambezela inqubo yokugaya ukudla emzimbeni, okuholela ekukhipheni kancane kweglucose egazini. Lokhu kusho ukuthi kunezipikili ezimbalwa kushukela wegazi ngemuva kokudla isidlo esine-fiber ().

I-Alpha-lipoic acid iyi-antioxidant enganciphisa amazinga kashukela aphezulu futhi yenyuse ukuzwela komzimba kwi-insulin ().

I-insulin yihomoni edingekayo ukuze amaseli amunce ushukela wegazi. Kugcina amazinga kashukela egazini ekubeni phezulu kakhulu noma phansi kakhulu.

I-Alpha-lipoic acid nayo ikhonjisiwe ukuthi inciphisa izimpawu zesifo sikashukela sokugula kwemizwa, uhlobo olubuhlungu lokulimala kwezinzwa okuthinta abantu abaningi abanesifo sikashukela ().

Isifinyezo Amahlumela eBrussels agcwele izakhamzimba futhi
icebile kakhulu ku-vitamin K. Ziphezulu ku-alpha-lipoic acid, i
antioxidant engasiza abantu abanesifo sikashukela.

3. Izaqathe

Le mifino yemifino ethandwayo ingavunwa ezinyangeni zasehlobo kepha ifinyelela ubumnandi obukhulu ekwindla nasebusika.

Izimo ezibandayo zenza ukuba izaqathe ziguqule isitashi esigciniwe sibe ushukela ukugcina amanzi kumaseli awo angaqandi.

Lokhu kwenza izaqathe zinambitheke ngokwengeziwe esimweni sezulu esipholile. Eqinisweni, izaqathe ezivunwa ngemuva kweqhwa zivame ukubizwa ngokuthi "izaqathe zikaswidi."

Le mifino emnandi ibuye ibe nomsoco kakhulu. Izaqathe zingumthombo omuhle kakhulu we-beta-carotene, engaguqulwa ibe uvithamini A emzimbeni. Isanqante eyodwa enkulu (amagremu angama-72) iqukethe ama-241% okudla okunconywayo nsuku zonke kukavithamini A (16).

UVitamin A ubalulekile empilweni yamehlo futhi ubalulekile nasekusebenzeni komzimba kanye nokukhula okufanele nokuthuthuka.

Ngaphezu kwalokho, izaqathe zilayishwa ngama-carotenoid antioxidants. Lezi zingulube zezitshalo ezinamandla zinika izaqathe umbala wazo ogqamile futhi zingasiza ekunciphiseni ubungozi bezifo ezingamahlalakhona.

Olunye ucwaningo lukhombisa ukuthi ukudla okunama-carotenoid amaningi kungasiza ekwehliseni ubungozi bemidla ethile, kubandakanya i-prostate kanye nomdlavuza webele (, 18).

Isifinyezo Izaqathe ziyachuma esimweni sezulu esibandayo. Zigcwele phama
ngevithamini A nama-antioxidants anamandla angasiza ekuvikeleni kokunye
izifo ezifana ne-prostate nomdlavuza webele.

4. I-Swiss Chard

Akugcini nje ngokubekezelela isimo sezulu saseSwitzerland esimweni sezulu esibandayo, kepha futhi sinama-calories aphansi kakhulu futhi sinomsoco omningi.

Eqinisweni, inkomishi eyodwa (amagremu angama-36) inikela ngama-calories ayi-7 kuphela, kepha iqukethe cishe uhhafu wenani elinconywayo lansuku zonke likavithamini A futhi ifeza ukudla okunconywayo nsuku zonke kukavithamini K.

Futhi kungumthombo omuhle wevithamini C, i-magnesium ne-manganese (19).

Ngaphezu kwalokho, amaqabunga aluhlaza okomnyama neziqu ezinemibala egqamile ye-chard yaseSwitzerland kugcwele imibala yezitshalo ezuzisayo ebizwa ngokuthi ama-betalain.

Ama-betalains akhonjisiwe ukunciphisa ukuvuvukala emzimbeni futhi anciphise uketshezi kwe-cholesterol ye-LDL, engenye yezimbangela eziyinhloko zesifo senhliziyo (,).

Lokhu kuluhlaza kusetshenziswa kakhulu ekudleni kwaseMedithera, okuxhunyaniswe nezinzuzo eziningi zezempilo, kufaka phakathi ukwehliswa kwesifo senhliziyo (22).

Isifinyezo I-chard yaseSwitzerland iphansi kakhulu kuma-calories okwamanje agcwele
amavithamini namaminerali. Futhi iqukethe ama-antioxidants angasiza ukunciphisa i-
ingozi yesifo senhliziyo.

5. Amaparsnips

Ngokufana nokubukeka izaqathe, ama-parsnips ngolunye uhlobo lwemifino yezimpande enezinzuzo eziningi zezempilo.

Njengezaqathe, ama-parsnip akhula amnandi njengoba amazinga okushisa aqandayo efakwa, okwenza kube ukwengeza okujabulisayo ezitsheni zasebusika. Banokunambitheka okuncane okomhlaba futhi banomsoco kakhulu.

Inkomishi eyodwa (156 amagremu) yama-parsnips aphekiwe aqukethe cishe ama-gramu ayi-6 we-fiber no-34% wokudla okunconywayo nsuku zonke kukavithamini C.

Ngokwengeziwe, ama-parsnips awumthombo omuhle kakhulu wamavithamini B no-E, i-potassium, i-magnesium ne-manganese (23).

Okuqukethwe kwe-fiber ephezulu kwama-parsnips futhi kubenza babe yisinqumo esihle kakhulu sempilo yokugaya ukudla. Ziphezulu kakhulu ku-fiber encibilikayo, eyakha into efana ne-gel ohlelweni lokugaya ukudla.

Lokhu kungasiza ukubambezela ukumuncwa kukashukela egazini, okusiza kakhulu labo abanesifo sikashukela ().

I-fiber encibilikayo iphinde yaxhunyaniswa nokwehla kwengozi yesifo senhliziyo, umdlavuza webele kanye nohlangothi (, 26, 27).

Isifinyezo Ama-parsnips yimifino yezimpande enomsoco kakhulu
iqukethe inani elincomekayo le-fiber encibilikayo, elixhunyaniswe nabaningi
izinzuzo zezempilo.

6. Imifino yeCollard

Njengamahlumela we-kale neBrussels, imifino ye-collard ingeye- Brassica umndeni wemifino. Ukungasho, futhi singesinye sezitshalo ezibandayo kakhulu eqenjini.

Lokhu kuluhlaza okomunyu kancane kungamelana namazinga okushisa aqandisa isikhathi eside futhi kunambitheke kakhulu ngemuva kokuvezwa yiqhwa.

Umunyu wemifino ye-collard empeleni uhlotshaniswa nenani eliphakeme le-calcium etholakala esitshalweni. Empeleni, olunye ucwaningo luthole ukuthi imifino enokuqukethwe okuphezulu kakhulu kwe-calcium inambithe okumunyu kakhulu ().

Inani le-calcium kwimifino ye-collard liyamangalisa, ngenkomishi eyodwa (i-190 gram) yamakhola aphekiwe aqukethe i-27% yokudla okunconywayo nsuku zonke (29).

I-calcium ibalulekile empilweni yethambo, ukusikwa kwemisipha nokudluliswa kwemizwa, kanye neminye imisebenzi ebalulekile.

Ngaphezu kwalokho, le mifino ilayishwe uvithamini K, odlala indima enkulu empilweni yethambo.

Ucwaningo lukhombisa ukuthi ukudla okwanele i-vitamin K ne-calcium kusiza ekwehliseni ubungozi bokukhumuzeka kwamathambo nokuqhekeka (,).

Ngaphandle kokuba yisinqumo esihle sokukhuthaza amathambo anempilo, aqinile, imifino ye-collard ingumthombo omuhle wamavithamini B no-C, i-iron, i-magnesium ne-manganese.

Isifinyezo Imifino yeCollard ine-flavour ebabayo kancane futhi ikhona
kugcwele izakhamzimba. Ziphezulu kakhulu nge-calcium
novithamini K, obalulekile emathanjeni aphilile.

7. URutabagas

I-Rutabagas iyimifino engaphansi komhlaba naphezu kokuqukethwe kwayo okunomsoco.

Le mifino yemifino ikhula kahle kakhulu lapho kubanda futhi ithuthukise ukunambitheka okumnandi njengoba amazinga okushisa eba manzi ekwindla nasebusika.

Zonke izingxenye zesitshalo se-rutabaga zingadliwa, kufaka phakathi iziqongo eziluhlaza eziluhlaza ezinamathela phansi.

Inkomishi eyodwa ye-rutabaga ephekiwe (ama-gram ayi-170) iqukethe ngaphezu kwengxenye yokudla okunconywayo nsuku zonke kukavithamini C no-16% wokudla okunconywayo nsuku zonke kwe-potassium (32).

I-Potassium ibalulekile ekusebenzeni kwenhliziyo nasekunciphiseni kwemisipha. Iphinde ibambe iqhaza elibalulekile ekulawuleni umfutho wegazi.

Eqinisweni, ucwaningo lukhombisile ukuthi ukudla okunothe nge-potassium kungasiza ekwehliseni umfutho wegazi ophezulu ().

Ngaphezu kwalokho, izifundo zokubuka zixhumanise imifino ye-cruciferous efana ne-rutabagas engcupheni ephansi yesifo senhliziyo. Eqinisweni, olunye ucwaningo luthole ukuthi ukudla imifino ethe xaxa ye-cruciferous kunganciphisa ubungozi bokuhlaselwa yisifo senhliziyo kuze kufike ku-15.8% ().

Ngaphandle kokuba ngumthombo omuhle kakhulu we-vitamin C ne-potassium, i-rutabagas ingumthombo omuhle wamavithamini B, i-magnesium, i-phosphorus kanye ne-manganese.

Isifinyezo I-Rutabagas yimifino yezimpande enamavithamini amaningi
C ne-potassium. Ukwandisa umthamo wakho we-potassium kunganciphisa umfutho wegazi futhi
ukunciphisa ingozi yesifo senhliziyo.

8. Iklabishi Elibomvu

Iklabishi yimifino ebethelelayo ekhula esimweni sezulu esipholile. Ngenkathi zombili iklabishi eliluhlaza nokubomvu liphilile ngokwedlulele, inhlobonhlobo ebomvu inephrofayli enkulu yezakhi.

Inkomishi eyodwa yeklabishi eluhlaza, ebomvu (ama-gramu angama-89) iqukethe ama-85% okudla okunconywayo nsuku zonke kukavithamini C namanani aphezulu kavithamini A noK.

Futhi kungumthombo omuhle wamavithamini B, i-manganese ne-potassium (35).

Kodwa-ke, lapho iklabishi elibomvu likhanya ngempela kukuqukethwe kwalo kwe-antioxidant. Umbala okhanyayo wale mifino uqhamuka kumbala obizwa ngama-anthocyanins.

Ama-Anthocyanins angokomndeni we-flavonoid wama-antioxidants, axhumene nezinzuzo eziningi zezempilo.

Enye yalezi zinzuzo amandla okunciphisa ubungozi besifo senhliziyo ().

Ocwaningweni lwabesifazane abangama-93,600, abacwaningi bathole ukuthi abesifazane abanokudla okuphezulu kokudla okunothe i-anthocyanin bebengafinyelela ku-32% amathuba okuhlaselwa yisifo senhliziyo kunabesifazane abadle ukudla okunothe okuncane okune-anthocyanin ().

Ngaphezu kwalokho, ukutholakala okuphezulu kwama-anthocyanini kutholakale ukunciphisa ubungozi besifo semithambo yenhliziyo ().

Obunye ubufakazi obuvela ku-test-tube kanye nasezifundweni zezilwane buveza ukuthi ama-anthocyanins angaba namakhono okulwa nomdlavuza, futhi (39,).

Isifinyezo Iklabishi elibomvu ligcwele izakhamzimba ezibandakanya amavithamini
A, C noK. Futhi iqukethe ama-anthocyanini, angavikela enhliziyweni
izifo nomdlavuza othile.

9. Radishes

Le mifino enamatshe ayigugu yaziwa ngokunambitheka kwayo okubabayo nokuthungwa okuluhlaza. Ngaphezu kwalokho, ezinye izinhlobo zibanda kakhulu futhi zingaphila emazingeni okushisa afudumele.

Ama-Radishes acebile ngamavithamini B no-C, kanye ne-potassium (41).

Ukunambitheka kwabo okuyi-peppery kubangelwa iqembu elikhethekile lamakhemikhali aqukethe isulfure abizwa ngokuthi ama-isothiocyanates, axhunyaniswe nezinzuzo eziningi zezempilo.

Lezi zinhlanganisela zezitshalo ezinamandla zisebenza njengama-antioxidants emzimbeni, zisiza ukugcina ukuvuvukala kubheke.

URadishes ucwaningwe kabanzi ngezindawo zabo zokulwa nomdlavuza ().

Eqinisweni, isifundo esisodwa se-test-tube sathola ukuthi i-isothiocyanate-rich radish extract ivimbela ukukhula kwamaseli womdlavuza webele womuntu ().

Lo mphumela ubuye wabonakala ezifundweni zokuhlola kanye nezilwane ezibandakanya amangqamuzana omdlavuza wekoloni nesinye (44, 45).

Yize kuthembisa, kudingeka izifundo eziningi zabantu ngamakhono wokulwa nomdlavuza we-radishes ayadingeka.

Isifinyezo Ama-radishes mahle kakhulu
umthombo wamavithamini B no-C kanye ne-potassium. Ngokwengeziwe, aqukethe
ama-isothiocyanates, angahle abe namakhono okulwa nomdlavuza.

10. Iparsley

Ngenkathi amakhambi amaningi efa lapho isimo sezulu sibanda, iparsley ingaqhubeka ikhule ngamazinga okushisa abanda ngisho neqhwa.

Ngaphandle kokubanda okubandayo ngokukhethekile, lokhu kuluhlaza okunephunga kugcwele umsoco.

I-ounce elilodwa nje (amagremu angama-28) ligcwalisa ukudla okunconywayo nsuku zonke kukavithamini K futhi liqukethe ngaphezu kwengxenye yokudla okunconywayo nsuku zonke kukavithamini C.

Iphinde ilayishwe uvithamini A, i-folate, i-iron, i-calcium ne-potassium (46).

I-Parsley ingumthombo omuhle kakhulu wama-flavonoids, kufaka phakathi i-apigenin ne-luteolin, okuyizinhlanganisela zezitshalo ezinenzuzo eminingi engaba khona yezempilo. Lawa ma-flavonoid angasiza kakhulu ekuvimbeleni ukulahleka kwememori kanye nezinguquko ezihlobene nobudala ebuchosheni.

Ucwaningo oluthile lwathola ukuthi ukudla okunothe ku-luteolin kunciphise ukuvuvukala okuhlobene nobudala ebuchosheni bamagundane asekhulile nememori ethuthukisiwe ngokuvimbela izinhlanganisela zokuvuvukala (47).

Isifinyezo IParsley iyi-
okuluhlaza okungabekezeleli amakhaza okunothile ngomsoco. Futhi iqukethe i-luteolin eyakhiwe ngezitshalo, engahle ithuthukise impilo yobuchopho.

Okusemqoka

Kunemifino eminingana echuma esimweni sezulu esibandayo.

Izinhlobo ezithile zemifino, njengezinqathe nama-parsnips, zize zithathe ukunambitheka okumnandi ngemuva kokuvezwa yiqhwa.

Le mifino ebanda kakhulu yenza kube nokwenzeka ukugcwalisa ukudla kwakho ngemikhiqizo yonyaka, egcwele izakhamzimba bonke ubusika.

Ngenkathi noma iyiphi imifino evela kulolu hlu ingenza ukwengeza okunomsoco ekudleni kwakho, kunezinye imifino eminingi yasebusika eyenza izinqumo ezinhle futhi.

Ngemuva kwakho konke, ukufaka noma yisiphi isivuno esisha ekudleni kwakho kuzoba ibanga elide ekuthuthukiseni impilo yakho.