Yini iMizuna? Konke Mayelana nalokhu Okuhlukile, Okuluhlaza Okuluhlaza

-Delile

• Izinhlobo zemizuna
• Izinzuzo zezempilo ezingaba khona
• Kunomsoco kakhulu
• Ucebile ngama-antioxidants
• Umthombo omuhle kavithamini K
• Umthombo omuhle kavithamini C
• Kuqukethe izinhlanganisela ezinamandla zokulwa nomdlavuza
• Kungavikela impilo yamehlo
• Ukwehla okungenzeka kube khona
• Ungayifaka kanjani i-mizuna ekudleni kwakho
• Okubalulekile

I-Mizuna (Brassica rapa var. nangbe) imifino eluhlaza enamaqabunga ezalwa e-East Asia (1).

Kubizwa nangokuthi imifino yesinaphi yaseJapan, isicabucabu lwesinaphi, noma i-konya (1).

Ingxenye ye- Brassica uhlobo, i-mizuna ihlobene neminye imifino ye-cruciferous, kufaka phakathi i-broccoli, ukholifulawa, i-kale, namahlumela eBrussels.

Inamaqabunga aluhlaza okotshani amnyama, anesiqu esineziqu ezincane kanye nepepper, ukunambitheka okubabayo kancane. Ngenkathi ivame ukukhuliselwa amamiksi wesaladi wokuthengisa, ingajatshulelwa iphekiwe noma ifakiwe.

Lo mbhalo ubuyekeza izinhlobo ezivame kakhulu zemizuna, kanye nezinzuzo nokusetshenziswa kwayo.

Izinhlobo zemizuna

Kuyathakazelisa ukuthi i-mizuna ingenye yemifino embalwa etshalwe esikhaleni njengengxenye yokulinga kwi-International Space Station ().

Ngokuvamile kulula ukuyihlakulela ngoba inenkathi ende yokukhula futhi yenza kahle emazingeni okushisa abandayo.

Njengamanje, izinhlobo ezi-16 zemizuna, ezihluka ngombala nokuthungwa, sezihlonziwe. Lokhu kufaka lokhu okulandelayo (3):

• UKyona. Lezi zinhlobonhlobo zinamasheya amancane anepensela, amhlophe anamaqabunga acijile.
• Komatsuna. Lolu hlobo lunamaqabunga aluhlaza okotshani, ayindilinga futhi lwakhiwa ukuze lukwazi ukumelana nokushisa nezifo.
• Red Komatsuna. Kuyafana noKomatsuna kodwa ngamaqabunga emaroni.
• Ucebile Ojabulayo. Mhlawumbe oluhluke kakhulu kunalo lonke, lolu hlobo luhlaza okomnyama futhi lukhiqiza ama-florets afana namakhanda amancane we-broccoli.
• Uvithamini Ohlaza. Lezi zinhlobonhlobo zinamaqabunga aluhlaza okotshani futhi zimelana kakhulu namazinga okushisa ashisayo namakhaza.

Kungakhathalekile ukuthi hlobo luni, i-mizuna icebile ngezakhamzimba futhi yenzela ukukhipha isaladi noma isemishi lakho nge-punchy.

Kunezinhlobo eziyi-16 zemizuna ezihluka ngombala nokuthungwa. Ezinye zikulungele kangcono ukweqisa kwezinga lokushisa.

Izinzuzo zezempilo ezingaba khona

Okwamanje kukhona ucwaningo olunomkhawulo ngezinzuzo ezithile zemizuna. Noma kunjalo, izakhi zomzimba ngamunye - nemifino ye-brassica ngokujwayelekile - ihlotshaniswe nezinzuzo eziningi zezempilo.

Kunomsoco kakhulu

Njenge-kale, i-mizuna iphansi kwamakhalori kepha inamavithamini namaminerali amaningana, kufaka phakathi amavithamini A, C, no-K.

Izinkomishi ezimbili (ama-gramu angama-85) we-mizuna eluhlaza inikeza (, 5):

• Amakholori: 21
• Amaprotheni: 2 amagremu
• AmaCarbs: 3 amagremu
• Umucu: 1 igremu
• Uvithamini A: 222% we-DV
• Uvithamini C: U-12% we-DV
• Uvithamini K: ngaphezu kwe-100% ye-DV
• I-calcium: U-12% we-DV
• Insimbi: U-6% we-DV

Loluhlaza olunamaqabunga luphakeme kakhulu ku-vitamin A, obalulekile ekugcineni umbono onempilo kanye namasosha omzimba aqinile (,).

Ucebile ngama-antioxidants

Njengeminye imifino eminingi ebethelwe, i-mizuna ingumthombo ocebile wama-antioxidants, avikela amangqamuzana akho ekulimaleni kusuka kuma-molecule angazinzile abizwa ngama-radicals amahhala.

Izinga eleqile lama-radicals wamahhala lingadala ukucindezeleka okwenziwe nge-oxidative futhi likhuphule ubungozi bakho bezimo ezifana nohlobo 2 sikashukela, isifo senhliziyo, i-Alzheimer's, umdlavuza, nesifo samathambo (,).

IMizuna iqukethe ama-antioxidants amaningana, kufaka phakathi (,):

• Kaempferol. Ucwaningo lwe-test-tube lwembula ukuthi le nhlanganisela ye-flavonoid inemiphumela enamandla yokulwa nokuvuvukala kanye ne-anticancer (,).
• I-Quercetin. I-pigment yemvelo ezithelweni nasemifino eminingi, i-quercetin iboniswe ukuthi ikhombisa izakhiwo ezinamandla ezilwa nokuvuvukala ().
• I-beta carotene. Leli qembu lama-antioxidants lingakhuthaza impilo yenhliziyo neyamehlo, futhi livikele nomdlavuza othile ().

Kuyafana, ucwaningo oluthile luyadingeka ku-mizuna uqobo.

Umthombo omuhle kavithamini K

Njengeminye imifino enamaqabunga, i-mizuna inovithamini omningi K. Empeleni, izinkomishi ezi-2 (ama-gramu ayi-85) zalesi sitshalo esinambitheka esingaphezu kwe-100% le-DV (5).

UVitamin K waziwa kakhulu ngendima yakhe ekunqandeni igazi nasempilweni yethambo.

Kuyasiza ukukhiqiza amaprotheni abandakanyeka ekunqandeni, okunqamula ukopha kusuka ekusikeni noma imihuzuko ().

Ngokwengeziwe, uvithamini K ubandakanyeka ekwakhekeni kwamathambo ngokusiza ukuphatha ukubekwa kwe-calcium emzimbeni wakho, ukunciphisa ukufa kwama-osteoblast (amaseli abhekele ukukhula kwamathambo), nokuveza izakhi zofuzo ezihlobene nezempilo ().

Olunye ucwaningo luphakamisa ukuthi ukuntuleka kukavithamini K kungakhuphula ubungozi bokukhumuzeka kwamathambo, isimo esenza buthakathaka amathambo akho futhi sikhuphule ubungozi bokuqhekeka ().

Umthombo omuhle kavithamini C

IMizuna ingumthombo omuhle ngokumangazayo kavithamini C, unikela ngo-13% we-DV ezinkomishini ezi-2 eziluhlaza (85 gram) ().

Le vithamini iyi-antioxidant enamandla enezinzuzo eziningana, njengokuxhasa amasosha akho omzimba, ukukhuthaza ukwakheka kwe-collagen, nokwenza ngcono ukumuncwa kwensimbi (,,).

Ngaphezu kwalokho, ukuhlaziywa kwezifundo eziyi-15 kuxhumene nokudla okunevithamini C ephezulu kwehle ngo-16% ingozi yesifo senhliziyo, uma kuqhathaniswa nokudla okuphansi kule vithamini ().

Gcina ukhumbula ukuthi ucwaningo kwamanye ama-brassicas akhombisa ukuthi inani elikhulu likavithamini C liyalahleka ngesikhathi sokupheka. Ngenkathi ucwaningo lungahlolisanga i-mizuna ikakhulukazi, ukusebenzisa izikhathi zokupheka ezimfishane nokungabilisi emanzini kungakusiza ukuthi ugcine le vithamini (,).

Kuqukethe izinhlanganisela ezinamandla zokulwa nomdlavuza

IMizuna inikeza ama-antioxidants akhonjiswe ukuthi anemiphumela yokulwa nomdlavuza.

Ikakhulu, okuqukethwe kwayo kwe-kaempferol kungavikela kulesi sifo - futhi izifundo ze-test-tube zize ziqaphele ukuthi le nhlanganisela ingasiza ekwelashweni komdlavuza (,,).

Ucwaningo luye lwembula ukuthi imifino ebethelwe njenge-mizuna inganciphisa kakhulu ingozi yomdlavuza. Kodwa-ke, ucwaningo kubantu lubonile ukutholwa okuxubile (,).

Ngenkathi le miphumela ithembisa, ucwaningo olwengeziwe lwabantu luyadingeka.

Kungavikela impilo yamehlo

IMizuna inama-lutein ne-zeaxanthin, ama-antioxidants amabili abalulekile empilweni yamehlo ().

Lezi zinhlanganisela zikhonjisiwe ukuvikela i-retina yakho emonakalweni we-oxidative futhi ihlunge ukukhanya okungaba yingozi okwesibhakabhaka ().

Ngenxa yalokhu, bangavikela ekuwohlokeni kwe-macular okuhlobene nobudala (i-ARMD), okuyimbangela ehamba phambili yobumpumputhe emhlabeni wonke (,,).

Ngaphezu kwalokho, i-lutein ne-zeaxanthin kuhlotshaniswa nokwehla kwengozi yokuphazamiseka kwamehlo kanye ne-retinopathy yesifo sikashukela, izimo ezimbili ezingalimaza umbono wakho (,).

IMizuna yimifino eluhlaza enamaqabunga enama-kilojoule amancane kepha ine-antioxidants ephezulu namavithamini amaningana abalulekile - ikakhulukazi i-A, C, ne-K. Ingakhuthaza iso, ithambo, nempilo yomzimba, phakathi kwezinye izinzuzo.

Ukwehla okungenzeka kube khona

Yize ucwaningo lilinganiselwe, i-mizuna ayihlotshaniswa nemiphumela emibi kakhulu.

Noma kunjalo, ukudla ngokweqile kungadala izinkinga zempilo kulabo abane-allergies yemifino ye-brassica ().

Ngenxa yokuqukethwe kwayo okunevithamini K ephezulu, i-mizuna ingaphazamisa imithi yokuncipha kwegazi, efana neWarfarin. Ngakho-ke, uma usebenzisa izinciphisi zegazi, kufanele ukhulume nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokukhuphula ukudla kwakho okunothe ngovithamini K ().

IMizuna nayo iqukethe ama-oxalates, angadala amatshe ezinso kwabanye abantu uma edliwe ngamanani aphezulu. Uma ujwayele amatshe ezinso, ungahle uthande ukukhawulela indlela odla ngayo ().

Ukudla imizuna kuphephile kubantu abaningi. Kodwa-ke, inani elikhulu lingadala imiphumela emibi kulabo abathatha izinciphisi zegazi noma babe nengozi enkulu yamatshe ezinso.

Ungayifaka kanjani i-mizuna ekudleni kwakho

Ngokuvamile ichazwa njengokuhlanganiswa phakathi kwemifino ye-arugula nemastadi, i-mizuna inokunambitheka okubabayo, okunopelepele okufaka isibhakela esicashile ezitsheni eziluhlaza neziphekiwe.

IMizuna ingasetshenziswa iluhlaza kumasaladi. Eqinisweni, kungenzeka ukuthi wake wayidla phambilini, njengoba ivame ukungezwa kumiksi yesaladi ehlanganisiwe.

Kungabuye kujatshulelwe kuphekwe ngokukufaka kuma-fries, izitsha ze-pasta, ama-pizza, nesobho. Nawe ungayikha ukuze isetshenziswe njengesinongo kuma-sandwich noma ezitsheni zokusanhlamvu.

Noma ngabe uyithenga emakethe yomlimi noma esitolo sakho sendawo, i-mizuna entsha kufanele igcinwe esikhwameni sepulasitiki kudilowa we-crisper wefriji lakho. Ukubeka ithawula lephepha esikhwameni kungasiza ukudonsa noma yimuphi umswakama okweqile ongadala ukuthi wonakalise.

Qinisekisa ukuthi ugeza amaqabunga kahle ukuze ugeze noma yikuphi ukungcola noma imfucumfucu ngaphambi kokuwadla.

Ukunambitheka okumnandi, okuyi-peppery kweMizuna kukwenza kube kuhle kuma-pastas, ama-pizza, isobho kanye nama-stir-fries. Kuyadliwa kungaphekiwe noma kuphekiwe kodwa kufanele kugezwe njalo ngaphambi kwesikhathi.

Okubalulekile

IMizuna iluhlaza okotshani obunamakholori amancane kepha inamavithamini amaningi abalulekile nama-antioxidants.

Ingahlinzeka ngezinzuzo eziningana zezempilo, njengokuthuthuka kwethambo, amasosha omzimba, kanye nempilo yamehlo - kanye nemiphumela yokulwa nomdlavuza.

Ngenkathi imakethe yomlimi wangakini ingayiphatha, ungayithola nasezitolo zokudla zase-Asia.

Sekukonke, i-mizuna iyindlela elula futhi enomsoco yokwengeza i-pop yokunambitheka kusaladi yakho elandelayo noma i-stir-fry.