Imifino yesinaphi: Amaqiniso Okudla okunempilo kanye Nezinzuzo Zezempilo

-Delile

• Iphrofayili yokudla okunempilo
• Izinzuzo zezempilo zemifino yesinaphi
• Ucebile ngama-antioxidants alwa nezifo
• Umthombo omuhle kavithamini K
• Kungakhuphula ukuzivikela komzimba
• Kungazuzisa impilo yenhliziyo
• Kungaba kuhle empilweni yamehlo
• Kungaba nemiphumela yokulwa nomdlavuza
• Ungayilungisa kanjani futhi uyidle imifino yesinaphi
• Amashansi angaba khona
• Okubalulekile

Imifino yesinaphi iyimifino enambitha i-peppery evela esitshalweni sesinaphi (Brassica juncea L.) ().

Eyaziwa nangokuthi isinaphi elimnyama, lwesinaphi semifino, lwesinaphi saseNdiya, nesinaphi saseChina, imifino yesinaphi ngamalungu e- Brassica uhlobo lwemifino. Lolu hlobo lubandakanya i-kale, imifino ye-collard, i-broccoli, ne-cauliflower (2,).

Kunezinhlobonhlobo eziningana, ezivame ukuba luhlaza futhi zibe nokunambitheka okuqinile okubabayo, okubabayo.

Ukuze zenziwe zithande kakhudlwana, le mifino enamaqabunga ijwayele ukujabulela ukubiliswa, ukufuthwa, ukugovuza noma ukuthosiwe.

Lo mbhalo uhlinzeka ngokuningiliziwe okuphelele kwemifino yesinaphi, kufaka phakathi ukudla kwabo, izinzuzo, nokusetshenziswa kwabo.

Iphrofayili yokudla okunempilo

Imifino yesinaphi ingenye yokudla okunomsoco kakhulu ongakudla, njengoba inama-calories aphansi kodwa acebile nge-fiber nama-micronutrients ().

Inkomishi eyodwa (amagremu angama-56) yemifino eluhlaza eluhlaza oqoshiwe inikeza ():

• Amakholori: 15
• Amaprotheni: 2 amagremu
• Amafutha: ngaphansi kuka-1 gram
• AmaCarbs: 3 amagremu
• Umucu: 2 amagremu
• Ushukela: 1 igremu
• Uvithamini A: 9% we-Daily Value (DV)
• Uvithamini B6 (pyridoxine): U-6% we-DV
• Uvithamini C: U-44% we-DV
• Uvithamini E: U-8% we-DV
• Uvithamini K: I-120% ye-DV
• Yethusi: U-10% we-DV

Ngokwengeziwe, imifino yesinaphi iqukethe u-4-5% we-DV we-calcium, i-iron, i-potassium, i-riboflavin (i-vitamin B2), i-magnesium, ne-thiamine (uvithamini B1), kanye nenani elincane le-zinc, i-selenium, i-phosphorus, i-niacin (i-vitamin B3 ), futhi folate ().

Uma kuqhathaniswa nemifino eluhlaza eluhlaza, inkomishi eyodwa (140 amagremu) yemifino yesinaphi ephekiwe inamazinga aphezulu kakhulu kavithamini A (96% we-DV), uvithamini K (690% we-DV), nethusi (22.7% we-DV) . Noma kunjalo, iphansi ngamavithamini C no-E ().

Imifino yemifino yesinaphi, evame ukubizwa ngokuthi i-takana ekudleni kwaseJapane naseShayina, zifana nama-calories, i-carbs, ne-fiber njengemifino eluhlaza yesinaphi. Kepha alahlekelwa izakhamzimba ezithile ngesikhathi sokukhiwa, ikakhulukazi uvithamini C ().

Kodwa-ke, isifundo esisodwa sathola ukuthi ukukha amanzi kwakuyindlela ephumelelayo yokugcina izinhlanganisela zezitshalo ezibalulekile ezinezakhi ze-antioxidant ().

Imifino yesinaphi inama-calories aphansi kepha inefibre ephezulu futhi amavithamini namaminerali amaningi abalulekile Ikakhulu, zingumthombo omuhle kakhulu wamavithamini C no-K.

Izinzuzo zezempilo zemifino yesinaphi

Kukhona okwamanje ucwaningo olunomkhawulo ngezinzuzo ezithile zokudla imifino yesinaphi.

Noma kunjalo, izakhamzimba ngazinye ezitholakala kwimifino yesinaphi - futhi Brassica imifino ngokujwayelekile - ihlotshaniswe nezinzuzo eziningi zezempilo

Ucebile ngama-antioxidants alwa nezifo

Ama-antioxidants ayizinhlanganisela zezitshalo ezenzeka ngokwemvelo ezisiza ukuvikela ekucindezelekeni kwe-oxidative okubangelwa ukweqisa kwama-radicals wamahhala ().

Ama-radicals amahhala ngama-molecule angaqiniseki angalimaza amaseli akho. Ucwaningo luphakamisa ukuthi ngokuhamba kwesikhathi, lo monakalo ungaholela ezimeni ezibucayi, ezingalapheki, njengesifo senhliziyo, umdlavuza, nesifo se-Alzheimer's (,).

Ngenkathi amazinga ama-antioxidants athile ehlukahluka phakathi kwezinhlobonhlobo zemifino yesinaphi, le mifino enamaqabunga ngokuvamile ingumthombo ocebile wama-antioxidants afana ne-flavonoids, i-beta carotene, i-lutein, namavithamini C no-E (,,,).

Ngokwengeziwe, izinhlobo ezibomvu zicebile ngama-anthocyanini, okuyizimbala ezibomvu ngokunsomi ezitholakala kwizithelo nemifino exhunywe engcupheni encishisiwe yesifo senhliziyo, umdlavuza nohlobo lwesifo sikashukela sohlobo lwesibili (,).

Kukonke, kufaka phakathi imifino yesinaphi ekudleni kwakho kungasiza ekuvikeleni ezifweni ezihlobene nengcindezi ye-oxidative.

Umthombo omuhle kavithamini K

Kokubili imifino eluhlaza kanye nephekiwe yesinaphi ingumthombo omuhle kavithamini K, ohlinzeka ngama-120% no-690% we-DV ngenkomishi eyodwa (amagremu angama-56 no-140 amagremu), ngokulandelana (,).

UVitamin K waziwa kakhulu ngendima yakhe ebalulekile ekusizeni ekunqandeni igazi. Kubuye kuboniswe ukuthi kubalulekile empilweni yenhliziyo nethambo ().

Eqinisweni, i-vitamin K enganele ixhunyaniswe nengozi eyengeziwe yesifo senhliziyo kanye ne-osteoporosis, isimo esiholela ekunciphiseni amandla amathambo kanye nengozi eyengeziwe yokuphuka (,).

Izifundo zakamuva zibuye zaphakamisa ukuxhumana phakathi kokushoda kukavithamini K nempilo yobuchopho. Uvithamini K onganele angahlotshaniswa nengozi eyengeziwe yokusebenza kahle kwengqondo, ukuwohloka komqondo, nesifo i-Alzheimer's. Noma kunjalo, kudingeka olunye ucwaningo (,).

Kungakhuphula ukuzivikela komzimba

Imifino yesinaphi nayo ingasiza amasosha akho omzimba.

Inkomishi eyodwa nje (amagremu angama-56 eluhlaza, amagremu ayi-140 aphekiwe) inikeza ngaphezu kwengxenye yesithathu yezidingo zakho zansuku zonke zikavithamini C (,).

UVitamin C uvithamini oncibilikiswa ngamanzi obalulekile kumasosha omzimba aqinile.Ucwaningo lukhombisa ukuthi ukungatholi uvithamini C owanele ekudleni kwakho kunganciphisa amasosha akho omzimba, kukwenze uthambekele ekuguleni ().

Ukwengeza, i-vitamin A emifinini yesinaphi nayo isekela impendulo yakho yomzimba. Lokhu ikwenza ngokukhuthaza ukukhula nokusatshalaliswa kwamaseli we-T, okuluhlobo lwamaseli amhlophe egazi adingekayo ukusiza ukulwa nezifo ezingaba khona (,).

Kungazuzisa impilo yenhliziyo

Imifino yesinaphi nayo ingaba yinhle enhliziyweni yakho.

Zilayishwe ngama-antioxidants afana ne-flavonoids ne-beta carotene, ahlotshaniswa nengozi encishisiwe yokuthuthukisa nokufa ngenxa yesifo senhliziyo (,,).

Ukubuyekezwa okukodwa kwezifundo eziyisishiyagalombili kwathola ukuthi ukudla okuphezulu kohlaza olunamaqabunga Brassica imifino ihlotshaniswa nengcuphe encishisiwe ye-15% yesifo senhliziyo ().

Njengakwezinye Brassica imifino, imifino yesinaphi iqukethe izinto ezisiza ukubopha ama-bile acid ohlelweni lwakho lokugaya ukudla. Lokhu kubalulekile, njengoba ukuvimbela ukubuyiselwa kabusha kwe-bile acid kuholela ekwehliseni amazinga e-cholesterol (24).

Ngokuya ngocwaningo oluthile lwe-test-tube, ukufutha imifino yesinaphi kukhulisa kakhulu umphumela wokubopha i-bile acid. Lokhu kusikisela ukuthi imifino yesinaphi esine-steamed ingaba namandla amakhulu okwehlisa i-cholesterol, uma kuqhathaniswa nokuyidla eluhlaza ().

Kungaba kuhle empilweni yamehlo

Phakathi kwama-antioxidants emifino yesinaphi kukhona i-lutein ne-zeaxanthin, ekhonjisiwe ukuthi izuzisa impilo yamehlo (,,,).

Ngokuqondile, lezi zinhlanganisela ezimbili zisiza ukuvikela i-retina yakho ekulimaleni okwenziwe nge-oxidative, kanye nokuhlunga ukukhanya okungaba yingozi okwesibhakabhaka (,).

Ngenxa yalokhu, ucwaningo luphakamisa ukuthi ukudla ukudla okunothe nge-lutein ne-zeaxanthin kungasiza ekuvikeleni ekuwohlokeni kwe-macular okuhlobene nobudala, okuyimbangela ehamba phambili yobumpumputhe emhlabeni wonke ().

Kungaba nemiphumela yokulwa nomdlavuza

Ngaphezu kwama-antioxidants anamandla, angaba nemiphumela yokulwa nomdlavuza, imifino yesinaphi iphezulu eqenjini lamakhemikhali ezitshalo ezinenzuzo abizwa ngama-glucosinolates ().

Ezifundweni ze-test-tube, ama-glucosinolates akhonjisiwe ukusiza ukuvikela amaseli ekulimaleni kwe-DNA nokuvimbela ukukhula kwamaseli anomdlavuza. Kodwa-ke, lezi zinzuzo azifundwanga kubantu ().

Ngokufanayo, isifundo se-test-tube sokukhishwa kweqabunga lesinaphi sathola imiphumela yokuzivikela kumdlavuza we-colon namaphaphu. Noma kunjalo, kudingeka izifundo ebantwini ().

Ngokuqondene nocwaningo kubantu, izifundo zokuhlola zibonise ukuxhumana phakathi kokudla okuphelele kwe- Brassica imifino - kepha hhayi imifino yesinaphi ikakhulukazi - nengozi encishisiwe yezinhlobo ezithile zomdlavuza, kufaka phakathi isisu, i-colorectal, kanye nomdlavuza we-ovari (,,,).

Imifino yesinaphi icebile kumakhemikhali abalulekile ezitshalo kanye nama-micronutrients, ikakhulukazi amavithamini A, C, no-K.Ngenxa yalokho, ukuwadla kungaba nezinzuzo zempilo yamehlo nenhliziyo, kanye nezakhi zomuthi wokuvikela umdlavuza kanye nokwandisa amasosha omzimba.

Ungayilungisa kanjani futhi uyidle imifino yesinaphi

Kunezindlela eziningi zokujabulela imifino yesinaphi.

Imifino eluhlaza yesinaphi ivame ukungezwa kweminye imifino exubekile ukuhlinzekela ukunambitheka okunambitheka kwamasaladi. Abanye abantu bayakujabulela nokuwasebenzisa kuma-smoothies namajusi aluhlaza.

Ngenkathi imifino ephekiwe yesinaphi yenza isidlo esiseceleni esiphundu ukukhonza kanye nenkukhu eyosiwe noma inhlanzi ebhakwe, futhi isebenza kahle kumasobho, isobho kanye nama-casseroles.

Ukusiza ukulinganisa ukunambitheka kwawo okubukhali, le mifino ebabayo ivame ukuphekwa ngomthombo wamafutha, njengamafutha omnqumo noma ibhotela, kanye noketshezi olune-asidi, njengeviniga noma ujusi kalamula.

Imifino yesinaphi nayo ingafakwa emanzini anosawoti kusetshenziswa ingxube kashukela, usawoti, uviniga, i-chilis nogalikhi.

Kungakhathaliseki ukuthi uwasebenzisa kanjani, imifino yesinaphi igcinwa kahle efrijini bese igezwa ngaphambi nje kokuyisebenzisa.

Imifino yesinaphi iwuhlaza okotshani oguquguqukayo ongeza i-peppery, ukunambitheka okumunyu ezitsheni eziluhlaza noma eziphekiwe.

Amashansi angaba khona

Yize ucwaningo lulinganiselwe, imifino yesinaphi ngokuvamile ibhekwa njengenempilo kakhulu futhi iphephile. Kodwa-ke, zingadala ukusabela okungekuhle kubantu abathile.

Njengoba imifino yesinaphi iphezulu ku-vitamin K - uvithamini osiza ekunqandeni igazi - ukuwadla kungaphazamisa imithi yokwehlisa igazi.

Ngakho-ke, abantu abasebenza ngokuncipha kwegazi, njenge-warfarin, kufanele babonane nodokotela wabo ngaphambi kokufaka inani elikhulu lalemifino enamaqabunga ekudleni kwabo ().

Ngokwengeziwe, imifino yesinaphi iqukethe ama-oxalates, angakhuphula ubungozi bamatshe ezinso kwabanye abantu uma edliwe kakhulu. Uma ujwayele ukuba namatshe ezinso ezinhlobo ye-oxalate, ungahle uthande ukukhawulela imifino yesinaphi ekudleni kwakho ().

Imifino yesinaphi ngokuvamile iphephe kakhulu ukuyidla. Kodwa-ke, njengoba ziphezulu ku-vitamin K futhi ziqukethe ama-oxalates, amanani amakhulu angadala imiphumela emibi kubantu abathatha izinciphisi zegazi noma babe nengozi enkulu yamatshe ezinso ezinhlobo lwe-oxalate.

Okubalulekile

Imifino yesinaphi amaqabunga e-peppery yesitshalo sesinaphi futhi anomsoco omangalisayo.

Ziphezulu kakhulu ku-vitamin K, uvithamini C, kanye nezinhlanganisela zezitshalo ezingaba nemiphumela ye-antioxidant kanye ne-anticancer. Ngokwengeziwe, ukufaka imifino yesinaphi ekudleni kwakho kungaba lusizo enhliziyweni, esweni nasempilweni yomzimba.

Nge-peppery yabo, ukunambitheka okubabayo, imifino yesinaphi iyinhlanganisela enhle kumasaladi, amasobho noma ama-casseroles. Zingabuye zifuthwe futhi ziphonswe ngamafutha omnqumo, ugalikhi, kanye nejusi likalamula ngesitsha esilula.