Imifino Eyingqayizivele Neyempilo

-Delile

• 1. IDaikon
• 2. Impande yeTaro
• 3. Isikwashi sikaDelicata
• 4. Ama-Sunchokes
• 5. Isikwashi seChayote
• 6. Imifino yedandelion
• 6. Ama-Fiddleheads
• 8. Jicama
• 9. Imidumbula
• 10. I-Celeriac
• 11. Rutabaga
• 12. IRomanesco
• 13. Umunyu omuncu
• 14. IPurslane
• 15. Mashua
• 16. Utamatisi
• 17. Izindunduma
• 18. Salsify
• Okubalulekile

Imifino evame ukusetshenziswa, njengesipinashi, ulethisi, upelepele, izaqathe kanye neklabishi, inikeza izakhamzimba nezinongo eziningi. Akumangalisi ukuthi ziphakathi kwezinhlobo ezithandwa kakhulu emhlabeni jikelele.

Ngenkathi le mifino iphilile kakhulu, ukuthembela kuyo kakhulu kungakuvimbela ekuzameni ukukhetha okungajwayelekile.

Eqinisweni, ucwaningo lukhombisa ukuthi ukwandisa imifino ehlukahlukene ekudleni kwakho kungasiza ekunciphiseni ubungozi besifo senhliziyo - futhi kuthuthukise nempilo yakho yonke (,,).

Kuyamangalisa ukuthi izinkulungwane zemifino ehlukene zikhula emhlabeni wonke, ezinye zazo ezingatholakala lapho uhlala khona.

Nayi imifino eyingqayizivele engu-18 engenza isengezo esinempilo nesithakazelisayo ekudleni kwakho.

1. IDaikon

IDaikon isithombo sasebusika esivame ukusetshenziswa ezitsheni zase-Asia. Ngokuthungwa okumanzi nokunambitheka okumnene, okunopelepele, kufana nesanqante enkulu, emhlophe enesiqongo esinamaqabunga.

Kunama-kilojoule amancane kakhulu, anikela ngama-25 kuphela ngenkomishi ephekiwe (amagremu ayi-147). Igcwele nezakhi zomzimba eziningi, kufaka phakathi uvithamini C, ithusi, i-potassium ne-folate ().

Ngaphezu kwalokho, i-daikon iqukethe inani eliphakeme lezakhi zezitshalo ezinamandla, njengama-glucosinolates, asebenza njengama-antioxidants futhi angaba nezakhiwo ze-anticancer (,).

2. Impande yeTaro

I-Taro iyimpande yemifino engumthombo odumile we-carb e-Afrika nase-Asia. Uma iphekiwe, inokunambitheka okungathi shu okumnandi nokuthungwa okuthambile, okwenza kube ukuma okuhle kakhulu kwamazambane, ubhatata, nemifino enesitashi.

Futhi ungumthombo omuhle kakhulu we-fiber, uvithamini E, amavithamini B, i-potassium, i-phosphorus, i-magnesium, ne-manganese ().

I-Taro izuzisa ikakhulukazi impilo yokugaya ukudla ngenxa yokuqukethwe kwayo kwe-fiber okuhlaba umxhwele.

Ucwaningo lukhombisa ukuthi i-fiber yayo isebenza njenge-prebiotic, evuselela ukukhula kwama-bacterium emathunjini anobungani akhulisa impilo yomzimba futhi avikele ezifweni zamathumbu, phakathi kwezinye izinzuzo (,).

3. Isikwashi sikaDelicata

I-Delicata squash luhlobo lwesikwashi sasehlobo - noma sivunwa ebusika - sinesimo se-oblong nombala osakhilimu omakwe imivimbo emile.

Ngokungafani nezinye izigaxa, njengebutternut noma ithanga, ama-delicata anesikhumba esincanyana, esithambile futhi angadliwa ngaphandle kokuxebuka uhlaka lwangaphandle. I-Delicata ine-flavour emnandi, efana nethanga ehlangana kahle nokudla okuningi.

Ibuye ibe nama-calories amancane kanye ne-carbs, okwenza kube yindlela enhle kakhulu ephansi ye-carb kwimifino enesitashi njengamazambane namazambane ().

4. Ama-Sunchokes

I-artichoke yaseJerusalema (Helianthus tuberosusUhlobo lojongilanga olutshalwa ngezilimo eziyizigaxa zalo ezidliwayo, ezaziwa kakhulu ngokuthi ama-sunchokes.

Le mifino enesitashi ibukeka njengezimpande ze-ginger. Uma iphekiwe, ithambile futhi inambitheka i-nutty kancane.

Umthombo omuhle wezakhi eziningi, i-artichokes yaseJerusalema iphezulu kakhulu ngensimbi, ebaluleke kakhulu ekukhiqizweni kwamangqamuzana egazi abomvu, kanye ne-inulin, uhlobo lwefayibha olungakhuthaza impilo yokugaya ukudla nokulawulwa kukashukela egazini (,).

5. Isikwashi seChayote

UChayote ungowomndeni owodwa namathanga ne-zucchini.

Lesi sikwashi esiluhlaza okotshani, esishwabene sinethenda, isikhumba esidliwayo nomhlophe, inyama emnene ephekiwe ngokujwayelekile kodwa futhi ingadliwa iluhlaza.

Yize inama-calories amancane, igcwele amavithamini namaminerali. Inkomishi eyodwa (132 amagremu) ye-chayote eluhlaza iqukethe ama-calories angama-25 kuphela, kepha iletha ngaphezu kwama-30% wenani lansuku zonke (i-DV) le-folate, uvithamini B ohileleke ekuhlanganisweni kwe-DNA nokusebenza kweselula ().

6. Imifino yedandelion

Zonke izingxenye zesitshalo sedandelion (I-Taraxacum officinale) kuyadliwa, kufaka phakathi amaqabunga, aziwa njengemifino yedandelion.

Noma ingadumile njengeminye imifino enamaqabunga, ilayishwa uxhaxha lwamavithamini, amaminerali, kanye nezinhlanganisela zezitshalo ezinamandla, kufaka phakathi i-vitamin K, i-iron, ne-polyphenol antioxidants ().

Izifundo eziningi zokuhlola ithubhu nezilwane ziphakamisa ukuthi imifino yedandelion inganciphisa ushukela wegazi ne-cholesterol futhi isize ukuvimbela ukulimala kwamaselula ().

Ngaphezu kwalokho, zingajatshulelwa ziluhlaza noma ziphekiwe futhi zenze indawo enhle yeminye imifino efana nesipinashi noma ulethisi.

6. Ama-Fiddleheads

Ama-Fiddleheads amaqabunga anambitheka ama-ferns amancane angakaveli. Idume phakathi kwama-foragers, ivunwa kusuka kuma-ferns angavuthiwe futhi inesilonda esiqinile, isimo esigobile.

Ama-Fiddleheads acebile ngezakhi zomzimba nezakhi zezitshalo, njenge-provitamin A, i-vitamin C, ne-manganese ().

Imibala yazo yezitshalo ze-carotenoid ifaka i-lutein ne-beta carotene, enemiphumela yokulwa nokuvuvukala futhi engavikela ezimeni ezahlukahlukene ezinjengomdlavuza othile nezifo zamehlo (17,).

Ama-Fiddleheads afakwa kalula kuma-stir-fries, amasobho, nama-pastas.

8. Jicama

IJicama yimpande edliwayo ye- I-Pachyrhizus erosus umvini. Isimo esifana netheniphu, sinenyama emhlophe, emnene emnene.

Le mifino enesifo igcwele uvithamini C, uvithamini oncibilikiswa ngamanzi obalulekile empilweni yomzimba futhi usebenza njenge-antioxidant ().

IJicama iphinde igcwele i-fiber, kufaka phakathi i-inulin, i-prebiotic elungele impilo yakho yamathumbu ().

9. Imidumbula

I-Cassava, eyaziwa nangokuthi i-yuca, iyimifino yezimpande ebukeka njengamazambane kodwa inokunambitheka okunamandla, okunomsoco.

Imvamisa icubuziwe, ithosiwe noma yosiwe, kufanele iphekwe ukunciphisa amazinga ayo e-cyanogenic glycosides, angaphazamisa ukusebenza kwe-thyroid (21).

I-Cassava ingumthombo omuhle kavithamini C, amavithamini amaningi B, i-magnesium, i-potassium, i-manganese, ne-copper. Iphinde imelane nesomiso, ikwenze ukudla okuyisisekelo kubantu emazweni asathuthuka (,).

10. I-Celeriac

ICeleriac iyimpande yemifino eyingqayizivele ehlobene kakhulu nesilimo esidliwayo esinamagatsha anamanzi ne-parsley.

Inokunambitheka okufana nesilimo esidliwayo esinamagatsha anamanzi okwenza indawo enhle kakhulu ephansi ye-carb yamazambane kumasobho nasezitsheni, yize ingathokozelwa iluhlaza.

ICeleriac ngokufanayo iwumthombo omkhulu we-phosphorus, i-potassium, namavithamini C no-K ().

11. Rutabaga

I-Rutabagas, ebizwa nangokuthi ama-swedes, ama-snaggers, noma i-neeps, iyimifino ebethelwe emndenini owodwa ne-kale, ukholifulawa kanye neklabishi.

Kukholakala ukuthi ziyisiphambano phakathi kwetheniphu nekhabishi futhi zifana ncamashi netheniphu ngokubukeka. Kodwa-ke, banesikhumba esihlwabusayo nokunambitheka okunamandla.

Ama-Rutabagas anama-kilojoule amancane kepha acebile ngomsoco onjenge-fiber, uvithamini C, i-phosphorus, i-potassium, i-manganese, ne-magnesium, okwenza kube i-veggie enezakhi ezinomsoco ezingathokozelwa ziluhlaza noma ziphekiwe.

12. IRomanesco

I-Romanesco yimifino eheha iso enesimo esiyinkimbinkimbi, esinjenge-spiral nombala oluhlaza ogqamile. Ngaphezu kwalokho, inikeza izinhlanganisela zezitshalo ezinamandla eziningana.

Ucwaningo lukhombisa ukuthi imifino ye-brassica - efaka i-romanesco, i-broccoli, kanye neklabishi - icebile ngama-polyphenol antioxidants kanye nezinye izinhlanganisela zezitshalo ezinamandla okulwa nomdlavuza kanye nemiphumela yokuqinisa amasosha omzimba ().

Isibonelo, ukudla okunothe nge-brassicas kungavikela kumdlavuza wekoloni, wamaphaphu nowebele. Kodwa-ke, ukudla akufanele kuthathwe njengokwelashwa kwalesi sifo (,,).

13. Umunyu omuncu

Ikhabe elibabayo (Momordica charantia) ngumuthi okhule emhlabeni wonke futhi ubongwa ngezimpawu zawo zokwelapha ezinamandla.

Izinhlobo eziningi zikhona, kepha zonke zinokunambitheka okumunyu. Zivame ukusetshenziswa ezitsheni ezinjengesobho, ama-curry, nama-stir-fries.

Imifino kade yasetshenziswa emithini yendabuko ukwelapha izimo ezahlukahlukene, njengesifo sikashukela, inyumoniya, isifo sezinso, kanye ne-psoriasis ().

Ucwaningo lwe-tube-test nolwezilwane lukhombisa ukuthi i-melon ebabayo inemiphumela yokulwa nokuvuvukala, i-anticancer, kanye ne-anti-diabetes ngenxa yobuningi bezakhi zezitshalo ().

14. IPurslane

I-Purslane iwukhula oludliwayo olukhula ngokwemvelo emasimini nasotshani. Ngokuyisisekelo imnandi, inamaqabunga acwebezelayo kanye nokunambitheka kwe-lemony.

IPurslane incane kakhulu kuma-calories, ihambisa kuphela i-9 ngekomishi elilodwa le-1 (43-gram). Ngasikhathi sinye, ine-potassium, i-magnesium, ne-alpha-linolenic acid (ALA) emangalisayo, amafutha e-omega-3 ().

Ibuye inothe ngama-antioxidants anamandla, kufaka phakathi i-vitamin C, i-beta carotene, i-glutathione, ne-alpha tocopherol, esiza ukuvimbela ukulimala kwamaselula nokuvikela ezifweni ezingamahlalakhona (,).

15. Mashua

IMashua iyisitshalo esinezimbali esidabuka eNingizimu Melika esikhiqiza i-tuber edliwayo enephunga elimnandi nelinopelepele.

Izilimo eziyizigaxa ziza ngemibala ehlukahlukene - kufaka phakathi okuphuzi, okubomvu, nokububende - futhi kukhonjisiwe ukuthi zihlinzeka ngemiphumela elwa namagciwane, elwa nokuvuvukala, kanye ne-antioxidant ezifundweni zezilwane neze-test-tube ().

Kodwa-ke, ngokusho kocwaningo kumagundane, i-mashua ingalimaza ukusebenza kwamasende. Kanjalo, kufanele idliwe ngokulinganisela ().

IMashua ivame ukuphekwa kepha futhi ingakhonzwa iluhlaza.

16. Utamatisi

Edume ngokudla kwaseMexico, ama-tomatillos angamalungu omndeni we-nightshade, ofaka utamatisi nezitshalo zamaqanda.

I-Tomatillos ifana notamatisi futhi imbozwe ngekhoba elinamaphepha elisuswa ngaphambi kokudla.

Lapho sezivuthiwe, ziba nombala oluhlaza, onsomi, noma obomvu, kuye ngohlobo lwazo. I-Tomatillos ingavunwa ezindaweni ezahlukene zokuvuthwa, inikeze ukunambitheka kwe-tart lapho i-flavour encane futhi imnandi lapho ivuthiwe.

Futhi, zinomsoco ominyene futhi zinama-calories aphansi, ngenkomishi engu-1 (132-gram) esebenza ngokuhlinzeka ngama-calories angama-42 kuphela, kepha ngaphezu kuka-17% wezidingo zakho zansuku zonke zikavithamini C ().

17. Izindunduma

Izindunduma ziwuhlobo lwe-anyanisi wasendle ozalelwa eNyakatho Melika futhi uhlobene kakhulu negalikhi nama-shallots. Iphunga labo eliqinile, le-garlicky nokunambitheka okunothile kubenza bathandwe phakathi kwabapheki nabakhiphi ngokufanayo ().

Izindunduma zingumthombo ogxilile kavithamini C, othuthukisa ukumuncwa kwensimbi kanye nezivikelo ekulimaleni kwamaselula nokutheleleka (37,).

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi imifino ye-allium efana nezirampu ingasiza ekunciphiseni ubungozi bezimo ezingalapheki njengomdlavuza nesifo senhliziyo (,,).

18. Salsify

I-Salsify iyimifino yezimpande efana nesanqante ende. Iza ngezinhlobo ezimhlophe nezimnyama, ngayinye inokunambitheka nokubukeka okuhlukile.

I-Black salsify inesikhumba esimnyama futhi ivame ukubizwa nge- “oyster yemifino” ngenxa yokunambitheka kwayo okufana ne-oyster. Ngakolunye uhlangothi, inhlobonhlobo emhlophe inesikhumba esimnyama futhi kuthiwa inambitha njengezinhliziyo ze-artichoke.

Zombili izinhlobo zingena esikhundleni esihle kakhulu seminye imifino yezimpande njengamazambane kanye nezaqathe futhi zinomsoco omningi, kufaka phakathi uvithamini C, amavithamini amaningi B, ne-potassium ().

Futhi, i-salsify ingakhuthaza imizwa yokugcwala futhi yehlise amazinga e-cholesterol ngenxa yokuqukethwe kwayo kwe-fiber ephezulu (,).

Okubalulekile

IDaikon, ikhabe elibabayo, i-romanesco, ne-purslane kumane nje kuyizinkulungwane zemifino engajwayelekile kodwa enomsoco kakhulu otshalwa emhlabeni wonke.

Ukungeza eminye yale mifino ekudleni kwakho ngeke nje kwandise ulwanga lwakho futhi kungeze ukunambitheka ezitsheni zakho kepha futhi kungakhuphula impilo yakho yonke.

Ungesabi ukuzama le mifino eyingqayizivele uma uyibona ezimakethe zabalimi noma esitolo sakho sendawo.