Imifino engu-13 eluhlaza kakhulu enamaqabunga aluhlaza

-Delile

• 1. Kale
• 2. Microgreens
• 3. Imifino yeCollard
• 4. Isipinashi
• 5. Iklabishi
• 6. Imifino Beet
• 7. I-Watercress
• 8. I-Romaine Lettuce
• 9. I-Swiss Chard
• 10. Arugula
• 11. I-Endive
• 12. UBok ​​Choy
• 13. Imifino yetheniphu
• Okusemqoka

Imifino eluhlaza engamacembe iyingxenye ebalulekile yokudla okunempilo. Zigcwele amavithamini, amaminerali kanye nefayibha kepha amakhalori aphansi.

Ukudla ukudla okunothile okuluhlaza okotshani kunganikeza izinzuzo eziningi zezempilo kubandakanya nokwehla kwengozi yokukhuluphala, isifo senhliziyo, umfutho wegazi ophakeme nokwehla kwengqondo ().

Nayi imifino eluhlaza eluhlaza enamaqabunga ayi-13 ongayifaka ekudleni kwakho.

1. Kale

I-Kale ibhekwa njengenye yemifino enomsoco kakhulu emhlabeni ngenxa yamavithamini amaningi, amaminerali kanye nama-antioxidants.

Isibonelo, inkomishi eyodwa (ama-67 amagremu) wamaphakethe we-kale eluhlaza u-684% we-Daily Value (DV) ka-vitamin K, u-206% we-DV ka-vitamin A no-134% we-DV ka-vitamin C (2).

Futhi iqukethe ama-antioxidants afana ne-lutein ne-beta-carotene, anciphisa ubungozi bezifo ezibangelwa yingcindezi ye-oxidative ().

Ukuze uzuze kakhulu kukho konke i-kale engakunikeza, kungcono ukuthi kudliwe kungaphekiwe ngoba ukupheka kunganciphisa iphrofayili yezakhi ().

I-Kale icebile ngamaminerali, ama-antioxidants kanye namavithamini, ikakhulukazi amavithamini A, C no-K.Ukuze uthole izinzuzo eziningi, kungcono ukuthi udliwe ungaphekiwe, ngoba ukupheka kunciphisa iphrofayili yokudla okunempilo yemifino.

2. Microgreens

Ama-Microgreens yimifino engavuthiwe ekhiqizwa kusuka embewini yemifino kanye namakhambi. Zivame ukukala amasentimitha ayi-1-3 (2.5-7.5 cm).

Kusukela ngama-1980s, zivame ukusetshenziselwa ukuhlobisa noma ukuhlobisa, kepha zinokusetshenziswa okuningi okuningi.

Naphezu kobukhulu bawo obuncane, zigcwele umbala, ukunambitheka nezakhi zomzimba. Eqinisweni, isifundo esisodwa sathola ukuthi ama-microgreen aqukethe izakhi zomzimba eziphindwe izikhathi ezingama-40 uma kuqhathaniswa nozakwabo asebekhulile. Ezinye zalezi zakhi zomzimba zihlanganisa amavithamini C, E no-K ().

Ama-Microgreens angatshalwa ngokunethezeka ekhaya lakho unyaka wonke, okwenza atholakale kalula.

Ama-Microgreens yimifino engavuthiwe, ebilokhu ithandwa kusukela ngawo-1980. Zinambitheka futhi zigcwele izakhamzimba ezinjengevithamini C, E noK. Ngaphezu kwalokho, zingakhuliswa unyaka wonke.

3. Imifino yeCollard

Imifino ye-Collard yimifino yamaqabunga evulekile, ehlobene nemifino ye-kale ne-spring. Unamaqabunga aminyene anambitheka kabuhlungu kancane.

Zifana nokuthungwa kwe-kale neklabishi. Eqinisweni, igama labo livela egameni elithi “colewort.”

Imifino yeCollard ingumthombo omuhle we-calcium namavithamini A, B9 (folate) no-C. Futhi angomunye wemithombo engcono kakhulu kavithamini K uma kukhulunywa ngemifino enamaqabunga. Eqinisweni, inkomishi eyodwa (190 amagremu) yemifino ephekiwe yemihlobiso ipakisha u-1,045% we-DV kavithamini K (6).

UVitamin K waziwa ngendima yakhe ekunqandeni igazi. Ngaphezu kwalokho, kwenziwa olunye ucwaningo maqondana namandla alo okuthuthukisa impilo yethambo ().

Ucwaningo olulodwa kwabesifazane abangama-72,327 abaneminyaka engama-38-63 bathola ukuthi labo abane-vitamin K badla ngaphansi kuka-109 mcg ngosuku babenengozi enkulu kakhulu yokuqhekeka kwesinqe, okuphakamisa ukuxhumana phakathi kwale vithamini nethambo lempilo ().

Imifino yeCollard inamaqabunga aminyene futhi inambitheka ebabayo. Bangomunye wemithombo engcono kakhulu kavithamini K, onganciphisa amahlule egazi futhi athuthukise amathambo aphilile.

4. Isipinashi

Isipinashi yimifino eluhlaza ethandwayo enamaqabunga futhi ifakwe kalula ezinhlotsheni ezahlukahlukene, kufaka phakathi isobho, amasoso, ama-smoothies namasaladi.

Iphrofayili yayo yezakhamzimba iyahlaba umxhwele ngenkomishi eyodwa (30 amagremu) yesipinashi esingavuthiwe enikeza i-181% ye-DV ngevithamini K, i-56% ye-DV ye-vitamin A ne-13% ye-DV ye-manganese (9).

Iphinde igcwele i-folate, edlala indima enkulu ekukhiqizeni amangqamuzana egazi abomvu nokuvikela ukukhubazeka kwamathambo e-neural ekukhulelweni ().

Ucwaningo olulodwa ku-neural tube defect spina bifida luthole ukuthi enye yezinto ezingavikeleka kakhulu kulesi simo kwakuwukudla okuncane ngesikhathi se-trimester yokuqala yokukhulelwa ().

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

Isipinashi yimifino eluhlaza ethandwayo enamaqabunga engasetshenziswa ngezindlela ezahlukahlukene. Kungumthombo omuhle we-folate, ongavimbela ukukhubazeka kwe-neural tube, njenge-spina bifida, ngesikhathi sokukhulelwa.

5. Iklabishi

Iklabishi lakhiwa ngamaqoqo amaqabunga aminyene afika ngemibala eluhlaza, emhlophe nensomi.

Kungokwe- Brassica umndeni, kanye namahlumela eBrussels, i-kale ne-broccoli ().

Imifino kulo mndeni wesitshalo iqukethe ama-glucosinolates, abanikeza ukunambitheka okumunyu.

Ucwaningo lwezilwane luthole ukuthi ukudla okuqukethe lezi zinhlanganisela zezitshalo kungahle kube nezindawo zokuvikela umdlavuza, ikakhulukazi kumdlavuza wamaphaphu nowomphimbo (,).

Enye inzuzo yeklabishi ukuthi ingavutshelwa futhi iguqulwe ibe yi-sauerkraut, enikeza izinzuzo eziningi zezempilo, njengokuthuthukisa ukugaya kwakho nokuxhasa amasosha akho omzimba. Kungasiza nokulahlekelwa isisindo (,,,).

Iklabishi linamaqabunga aminyene futhi liza ngemibala ehlukahlukene. Inezinto ezivikela umdlavuza futhi ingaguqulwa ibe yi-sauerkraut, enikeza izinzuzo ezengeziwe zezempilo.

6. Imifino Beet

Kusukela ngeNkathi Ephakathi, ama-beet kuthiwawa asizakala ngempilo.

Ngempela, banesimo somsoco esihlaba umxhwele, kepha ngenkathi ama-beet esetshenziswa kakhulu ezitsheni, amaqabunga avame ukunganakwa.

Lokhu kuyishwa, uma kubhekwa ukuthi ziyadla futhi zicebile nge-potassium, i-calcium, i-riboflavin, i-fiber kanye namavithamini A no-K. Inkomishi eyodwa nje (amagremu ayi-144) yemifino yesithombo sebhitrudi esiphekiwe iqukethe u-220% we-DV kavithamini A, 37% i-DV ye-potassium ne-17% ye-DV ye-fiber (19).

Futhi aqukethe ama-antioxidants beta-carotene ne-lutein, anganciphisa ubungozi bokuphazamiseka kwamehlo, njengokuwohloka kwe-macular kanye ne-cataract (,).

Imifino ye-beet ingangezwa kumasaladi, amasobho noma isethwe futhi idliwe njengesitsha eseceleni.

Imifino ye-beet ingamaqabunga aluhlaza adliwayo atholakala kuchopho lama-beet. Zigcwele izakhi zomzimba, kufaka phakathi ama-antioxidants angaxhasa impilo yamehlo.

7. I-Watercress

I-Watercress isitshalo samanzi esivela ku- I-Brassicaceae umndeni futhi ngaleyo ndlela kufane ne-arugula nemifino yesinaphi.

Kuthiwa inezindawo zokuphulukisa futhi isetshenziswe ekwelashweni ngamakhambi amakhulu eminyaka. Kodwa-ke, azikho izifundo zabantu eziqinisekisile lezi zinzuzo kuze kube manje.

Izifundo ze-test-tube zithole ukuthi i-watercress ekhishwe inenzuzo ekubhekiseni amangqamuzana omdlavuza kanye nokulimaza ukukhiqizwa kweseli lomdlavuza nokuhlasela (,).

Ngenxa yokunambitheka kwayo okubabayo futhi okubabayo kancane, i-watercress yenza ukwengeza okuhle ekudleni okunephunga elingathathi hlangothi.

I-Watercress isetshenziswe ekwelashweni ngamakhambi amakhulu eminyaka. Izifundo ezimbalwa ze-test-tube ziphakamisa ukuthi kungasiza ekwelashweni komdlavuza, kepha azikho izifundo zabantu eziqinisekisile le miphumela.

8. I-Romaine Lettuce

I-Romaine ulethisi imifino evamile enamaqabunga enamaqabunga aqinile, amnyama anembambo eqinile yesikhungo.

Inokuthungwa okuluhlaza futhi iyi-ulethisi odumile, ikakhulukazi kumasaladi ka-Caesar.

Kungumthombo omuhle wamavithamini A no-K, ngenkomishi eyodwa (47 amagremu) enikezela ngama-82% nama-60% ama-DV alawa mavithamini ngokulandelana (24).

Ngaphezu kwalokho, ucwaningo olwenziwe kumagundane lukhombisile ukuthi ulethisi wathuthukisa amazinga abo we-lipids yegazi, okungahle kunciphise ubungozi besifo senhliziyo. Izifundo ezengeziwe zidinga ukuphenya ngalezi zinzuzo kubantu ().

I-lettuce yamaRomani iyi-ulethisi othandwayo otholakala kumasaladi amaningi. Icebile ngamavithamini A no-K, kanti ukutadisha kumagundane kusikisela ukuthi kungathuthukisa amazinga e-lipid egazi.

9. I-Swiss Chard

I-Swiss chard inamaqabunga aluhlaza okotshani ngesiqu esinyene esibomvu, esimhlophe, esiphuzi noma esiluhlaza. Ijwayele ukusetshenziselwa ukupheka kweMedithera futhi ingeyomndeni ofanayo njengama-beet nesipinashi.

Inokunambitheka komhlaba futhi icebile ngamaminerali namavithamini, njenge-potassium, i-manganese kanye namavithamini A, C no-K (26).

I-Swiss chard iqukethe ne-flavonoid eyingqayizivele ebizwa nge-syringic acid - ikhompiyutha engaba lusizo ekwehliseni amazinga kashukela egazini (27).

Ezifundweni ezimbili ezincane kumagundane anesifo sikashukela, ukuphathwa ngomlomo kwe-syringic acid izinsuku ezingama-30 kuthuthukise amazinga kashukela egazini (28, 29).

Kodwa-ke, kubalulekile ukuthi wazi ukuthi lezi bekuyizifundo ezincane zezilwane nokuthi ucwaningo lomuntu olwesekela isimangalo sokuthi i-syringic acid ingasiza ekulawuleni ushukela egazini luyashoda.

Ngenkathi abantu abaningi bejikijela iziqu zesitshalo seSwitzerland chard, ziyashuba futhi zinomsoco kakhulu.

Ngokuzayo, zama ukufaka zonke izingxenye zesitshalo seSwitzerland chard ezitsheni ezinjengesobho, ama-tacos noma ama-casseroles.

I-Swiss chard icebile ngombala futhi ivame ukufakwa ekuphekeni kwaseMedithera. Iqukethe i-flavonoid syringic acid, engasiza ekunciphiseni amazinga kashukela egazini. Kodwa-ke, ucwaningo olwenziwe ngabantu ngokusebenza kwalo luyashoda.

10. Arugula

I-Arugula iluhlaza okotshani kusuka ku I-Brassicaceae umndeni ohamba ngamagama amaningi ahlukene, njenge rocket, colewort, roquette, rucola ne rucoli.

Inokunambitheka okunopelepele kanye namaqabunga amancane angafakwa kalula kumasaladi noma asetshenziswe njengokuhlobisa. Ingasetshenziswa futhi kwezimonyo nakwezokwelapha ().

Njengeminye imifino eluhlaza, igcwele izakhi zomzimba ezifana ne-pro-vitamin A carotenoids namavithamini B9 no-K (31).

Futhi ingenye yemithombo engcono kakhulu yama-nitrate wokudla, isakhi esijika sibe yi-nitric oxide emzimbeni wakho.

Yize kuxoxwa ngezinzuzo zama-nitrate, ezinye izifundo zithole ukuthi zingasiza ukukhuphula ukugeleza kwegazi futhi zinciphise umfutho wegazi ngokukhulisa imithambo yegazi ().

I-Arugula iyimifino eluhlaza enamaqabunga ehamba ngamagama ahlukahlukene, kufaka phakathi i-rocket ne-rucola. Inothile ngamavithamini nama-nitrate avela ngokwemvelo, angasiza ukunciphisa umfutho wegazi nokwenza ngcono ukugeleza kwegazi.

11. I-Endive

I-Endive (ebizwa ngokuthi “N-dive”) eye- I-Cichorium umndeni. Kuyaziwa kancane kuneminye imifino enamaqabunga, mhlawumbe ngoba kunzima ukukhula.

I-curly, crisp in texture futhi ine-nutty futhi kancane ukunambitheka okumunyu. Kungadliwa kungaphekiwe noma kuphekiwe.

Inkomishi eyodwa nje (25 amagremu) yamaqabunga e-endive eluhlaza apakisha ama-72% we-DV ye-vitamin K, i-11% ye-DV ye-vitamin A ne-9% ye-DV ye-folate (33).

Futhi ingumthombo we-kaempferol, i-antioxidant ekhonjisiwe ukunciphisa ukuvuvukala futhi ivimbela ukukhula kwamangqamuzana omdlavuza ezifundweni ze-test-tube (,).

I-Endive iyimifino eluhlaza engatheni eyaziwayo encanyana futhi ecolekile ekubunjweni. Iqukethe izakhi zomzimba eziningana, kufaka phakathi i-antioxidant kaempferol, enganciphisa ukukhula komdlavuza weseli.

12. UBok ​​Choy

I-Bok choy uhlobo lweklabishi laseChina.

Inamaqabunga aminyene, aluhlaza okomnyama okwenza okunezela kakhulu kumasobho kanye nama-stir-fries.

IBok choy iqukethe i-mineral selenium, edlala indima ebalulekile ekusebenzeni kwengqondo, ekuvikeleni nasekuvikeleni umdlavuza ().

Ngaphezu kwalokho, i-selenium ibalulekile ekusebenzeni okufanele kwendlala yegilo. Le ndlala itholakala entanyeni yakho futhi ikhipha ama-hormone adlala indima ebalulekile ekusetshenzisweni komzimba ().

Ucwaningo lokubuka luhlobanisa amazinga aphansi e-selenium nezimo ze-thyroid njenge-hypothyroidism, autoimmune thyroiditis kanye ne-thyroid ekhulisiwe ().

I-Bok choy ithandwa kakhulu e-China futhi ivame ukusetshenziselwa isobho kanye nama-stir-fries. Iqukethe i-mineral selenium, ezuzisa impilo yakho yobuchopho, amasosha omzimba, ukuvikela umdlavuza kanye nempilo yegilo.

13. Imifino yetheniphu

Imifino yetheniphu ngamahlamvu esitshalo setheniphu, okuyimifino yezimpande efana ne-beetroot.

Le mifino ipakisha izakhamzimba eziningi kunetheniphu uqobo, kubandakanya i-calcium, i-manganese, i-folate namavithamini A, C no-K (39).

Banokunambitheka okuqinile futhi okubabayo futhi bavame ukujabulela ukuphekwa kunokuluhlaza.

Imifino yetheniphu ibhekwa njengemifino ebethelwe, ekhonjisiwe ukunciphisa ubungozi bezimo zezempilo, njengesifo senhliziyo, umdlavuza nokuvuvukala (,,).

Imifino yetheniphu nayo iqukethe ama-antioxidants amaningana afaka i-gluconasturtiin, i-glucotropaeolin, i-quercetin, i-myricetin ne-beta-carotene - konke okudlala indima ekwehliseni ukucindezeleka emzimbeni wakho ().

Imifino yetheniphu ingasetshenziswa esikhundleni se-kale noma isipinashi kuzindlela zokupheka eziningi.

Imifino yetheniphu yiziqabunga zesitshalo se-turnip futhi zibhekwa njengemifino ye-cruciferous. Ucwaningo luthole ukuthi lunganciphisa ukucindezeleka emzimbeni wakho futhi linciphise ubungozi besifo senhliziyo, umdlavuza nokuvuvukala.

Okusemqoka

Imifino eluhlaza engamacembe igcwele izakhamzimba ezibalulekile nezinamandla ezibalulekile empilweni enhle.

Ngenhlanhla, imifino eminingi enamaqabunga ingatholakala unyaka wonke, futhi ingafakwa kalula ekudleni kwakho - ngezindlela ezimangazayo nezinhlobonhlobo.

Ukuze uvune izinzuzo eziningi ezinhle zemifino eluhlaza, qiniseka ukufaka izinhlobo zemifino ekudleni kwakho.