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Kumba Hutano Chikafu Nutrition oi-Amritha K By Amritha K. muna Ndira 16, 2019

Brussels nhungirwa, mhando yemuchinjikwa yemuriwo, ndiyo sosi yakanaka kwazvo yeprotein pakati pekutsvagirwa kwemiriwo yakasvibirira. Iine kuravira kwakada kufanana neiya yekabichi, nhungirwa yeBrussels inogona kunzi sehutano hwakazara. Kubva pa ^[1] kufutisa kune chirwere chemwoyo, iyo kabichi inotaridzika zvakafanana inobatsira kusimudzira kuwedzerwa simba uye hutano hune hutano.

Nekudaro, nhungirwa yeBrussels inowira mukufungidzira kwakajairika kwemukurumbira wakashata nekuda kwekukosha kwayo. Asi izvi zvinongoitika kana iwe ukanyanyisa kushamisira muriwo. Bhurusi reBrussels rinogona kuiswa nyore nyore mukudya kwako kwezuva nezuva uye rine nzira dzakasiyana siyana dzaungagadzirirwe.

Yakapetwa nezvinovaka muviri zvine hunhu hwakanaka pahutano hwako, nhungirwa yeBrussels yakanakira yako ^[piri] maziso, mapfupa, ganda uye hutano hwako hwese.

Kukosha Kwehutano hweBrussels Inomera

100 gramu yemashizha emhando yeBrussels ane 43 kcal yesimba, 0,3 gramu mafuta, 0.139 milligrams thiamine, 0.09 milligrams riboflavin, 0.745 milligrams niacin, 0.309 milligrams pantothenic acid, 0.219 milligrams vitamin B6, 0.88 milligrams vitamin E, 0.337 milligrams manganese, and 0.42 milligrams zinc. Zvimwe zvinovaka muviri zviripo

8.95 gramu makabhohaidhiretsi ^[3]
2.2 magiramu eshuga
3.8 gramu yekudya fiber
3.48 gramu mapuroteni
86 gramu mvura
450 micrograms beta-carotene
61 mamirogiramu folate
19.1 mamirigiramu choline
42 milligrams calcium
1.4 mamirigiramu esimbi
23 milligrams magnesium
69 milligrams phosphorus
389 milligrams potasium
25 milligrams sodium
38 ma micrograms vhitamini A
85 mamirigiramu vhitamini C
177 micrograms vhitamini K

Hutano Bhenefiti YeBrussels Inomera

Kupa huwandu hwakawanda hwezvakanakira, kudyiwa kwemuriwo wakasvibirira kwakanakira muviri wako.

1. Anorwisa cancer

Cruciferous miriwo dzinozivikanwa nekugona kwadzo kudzikisa njodzi yekenza, sezvo iine hupfumi mukenza inhibitors. Zvidzidzo zvinoratidza kuti iyo sarufa iri muBrussels inomera inobatsira muviri wako mukurwisa cancer. Iyo sarufa inosimbiswa kuva nehunhu chaihwo mukudzora kutanga kweprostate, ^[4] oesophageal, uye kenza yepancreatic. Pamwe chete neizvi, zvinonzi zvakare zvine antioxidant zvivakwa zvinobvisa mahara radicals ayo anoparadza hutano maseru uye kusimudzira njodzi yekenza.

2. Inovandudza hutano hwepfupa

Brussels nhungirwa yakafuma muvhitamini K. Inoita basa rakakosha mukuvandudza kunwa kwecalcium uye nekuderedza kupererwa kwakanyanya kwayo kuburikidza neweti. Calcium inodiwa pakuvandudza simba repfupa uye kudzivirira kurasikirwa kwe ^[5] bone mineral density. Saizvozvowo, kuwanda kwemaminerari senge mhangura, manganese, iron uye phosphorus muBrussels zvinomera zvinobatsira kuvandudza simba repfupa uye kudzivirira nyaya dzine chekuita nemapfupa senge ^[6] osteoporosis.

3. Kuyera mahormone mazinga

Makomputa asingachinjiki aripo muBrussels anomera, pamwe nezvinoshanda zvinoshandiswa zvakawanikwa zvine hutano hwakanaka mukugadzirisa mahormone mumuviri wako. Inokanganisa iyo ^[7] gland gland nemabasa ayo, ayo anobatsira kudzora huwandu hwehomoni.

4. Inovandudza immune system

Brussels inomera ine huwandu hwakawanda hwevhitamini C, iyo inonongedzerwa seimwe yemabhenefiti akakura emuriwo. Vitamin C yakakosha pakuvandudza immune system. Inobatsira kusimudzira immune system nekumutsa kugadzirwa kwemachena masero eropa mumuviri wako. Kubata se antioxidant, inobatsirawo kudzikisa kukura kwe ^[8] chirwere chisingaperi uye kushushikana kweiyo oxidative.

5. Aids panguva yekuzvitakura

Folic acid ^[9] inofanirwa kutarisira vanaamai sezvo zvichibatsira kudzivirira neural tube hurema, chinova chiitiko chakajairika chinobata zviuru zvevacheche gore rega. Brussels inomera ine yakakwira mwero we folic acid, nokudaro ichiita kuti ive yakakosha panguva yekuzvitakura. Nekudaro, zvinokurudzirwa kuti ubvunze nachiremba wako kana uri kuronga kuisa mutsva mumuriwo mukudya kwako kwezuva nezuva.

6. Inovandudza kugaya

Cruciferous miriwo inozivikanwa nekudya kwayo fiber zvemukati. Iyo faibha inobatsira inosimudzira maitiro ekugaya nekudzora kubatira uye kuburitsa chituru. Inotungamira iyo ^[10] kufamba kwakatsetseka kweuviri kuburikidza nematurakiti ekugaya, nekumutsiridza iko kunofamba.

7. Inobatsira mukugwamba kweropa

Sezvambotaurwa, iyo cruciferous muriwo yakafuma muvhitamini K. Iyo vhitamini inobatsira mukurumidzisa kugwamba kweropa, nokudaro ichideredza mikana ^{[gumi neimwe]} kurasikirwa neropa kwakanyanya mune chiitiko chekukuvara. Vitamini K inovimbisa kugwamba kweropa kwakakodzera, mumuviri wese.

8. Inoderedza BP

Bhurusi reBrussels rine huwandu hwakanaka hwe ^[12] potasium, yakakosha mamineral anodiwa kuti ushande mushe wemuviri wako. Potassium is vasodilator, ndiko kuti, inobatsira nekudzora huwandu hwekumanikidza uye kushushikana mumidziyo yeropa. Iyo inoderedza kushushikana pane iyo yemoyo system, nokudaro ichideredza njodzi dzekurohwa nesitiroko, chirwere chemwoyo, coronary heart disease, uye atherosclerosis.

9. Kurumidza kupora kugona

Vitamin C mumabhurusi eBrussels ane mabhenefiti akasiyana siyana. Inobatsira kuburitsa collagen iyo inodikanwa mukugadzirwa kana kuvandudzwa kwemhasuru, ganda uye ^[13] maseru echitunha. Kugara uchinwa yemuriwo kunobatsira mukukurumidza kupora kwemaronda uye kukuvara.

10. Inovandudza metabolism

Vitamini B yemhuri zvinovaka muviri senge folate, riboflavin, pantothenic acid, vhitamini B2 nezvimwewo, zvinoenderana nebasa riri nani uye rine hutano mumuviri wako. Iko kushandiswa kwenguva dzose kwe ^[14] Bhurusi reBrussels rinobatsira muviri wako kugaya chikafu nemazvo, kupinza zvinovaka muviri zvinodiwa uye zvakare kupisa macalorie nekukurumidza.

11. Inoderedza kuzvimba

Iyo glucosinolates ^{[gumi neshanu]} muBrussels nhungirwa ine kugona kudzora mhinduro yemuviri wako kune kuzvimba. Inobatsira muviri wako nekudzora marwadzo uye kunobatsira kune vanhu vanotambura negout, arthritis, oxidative kusagadzikana, uye mamwe mamiriro ekuzvimba.

12. Kubatsira kuonda

Dhayeti fiber inozivikanwa kuva nehunhu uye hunobatsira pamagariro ekuderedza huremu hwemuviri. Kudya mabhurusi eBrussels kuchakubatsira iwe mukurema kwako kwekureruka kuedza sezvo fiber ichiburitsa hormone inonzi ^[16] leptin iyo inoderedza yako yenguva dzose zvishuwo zvekudya. Izvo zvinobatsirawo kudzora kubanda uye kupwanya, uye kuchenesa kunze kwako colon uye ura. Iyo ine yakaderera kwazvo macalorie zvemukati.

13. Inodzivirira chirwere cheshuga

Iyo antioxidant alpha-lipoic muBrussels inomera ^[17] zvakave zvichiratidzwa kuti zvinowedzera iyo insulin senzwi apo ichidzikisa mazinga eglucose. Iyo inodzivirira shanduko dzinoitika nekuda kweiyo oxidative kusagadzikana, iyo inowanikwa mune vanhu vanotambura nechirwere cheshuga.

14. Inovandudza hutano hwemaziso

Bukira reBrussels rakapfuma mukati ^[18] vhitamini C, iyo inozivikanwa kuve ine chekuita nekuchengetedza kuona. Iyo inovandudza hutano hwemaziso nekudzivirira ziso rako kubva kuzvirwere zvakadai semakata uye mamwe matambudziko ane chekuita nezera. Saizvozvo, iyo antioxidant zeaxanthin inodzivirira iyo cornea kubva mukukuvara kwekunze, senge macular degeneration.

15. Kunowedzera kutenderera kweropa

Iyo sulfur makomponi muBrussels zvinomera zvinoita basa rakakura mukushanda kweiyo ^[19] kutenderera kweropa. Kugara uchidya yemuchinjikwa yemuriwo kunobatsira kusimudzira kutenderera kweropa mumuviri wako.

16. Inotsigira oxygenation

Izvo zvakapfuma zvemukati ^{[makumi maviri]} simbi isina kuwanikwa muBrussels inomera inoita basa guru mukutsigira kugadzirwa kwemasero matsvuku eropa mumuviri wako. Nekubatsira maitiro ehematopoiesis, inobatsira iyo oxygenation yemaviri.

17. Kunowedzera simba

Izvo zvakapfuma zvemavhitamini B muBrussels zvinomera zvinobatsira ^{[makumi maviri nerimwe]} kuwedzera hutano. Kudya zvinomera zveBrussels kunogona kubatsira mukugadzira uye kushandisa kwayo simba nemuviri wako.

18. Inoderedza cholesterol

Steamed Brussels inomera vanonzi vane basa rinoshanda mukugadzirisa iyo ^[22] cholesterol mazinga. Iyo yekudya fiber mune yemuriwo inosangana neiyo bile acids mumatumbo, kuitisa kubuda kwayo kubva mumuviri. Kuti uzadze iyo bile acid, muviri unoshandisa cholesterol nokudaro ichideredza iyo iripo nhanho.

19. Inovandudza hutano hwehuropi

Iyo antioxidants muBrussels nhungirwa, senge ^{[2. 3]} mavitamini C uye A anoshanda mukuvandudza ndangariro. Kugara uchidya yemuriwo kunobatsira kugadzirisa nekuchengetedza hutano hwako hwepfungwa.

20. Inowedzera kushanda kwetsinga

Kugara uchidya mabhurusi eBrussels kunooneswa kuverengera inoshanda mushe sisitimu. Izvo zvakapfuma zvemukati ^[24] potasium mumuriwo, inova electrolyte inogonesa kushanda kweiyo system yetsinga uye mhasuru zvadzo.

21. Inovandudza kunaka kweganda

Akapfuma mu vitamini C, antioxidant, zvinomera zveBrussels zvinobatsira iwe ^[25] ganda sezvo richidzivirira ganda kubva kune chero kukuvara kweiyo oxidative. Inodzorwa uye yenguva dzose kudyiwa kweiyo cruciferous miriwo rubatsiro inovandudza iyo yakazara kugadzirwa uye mhando yeganda rako.

Hutano Mabhenefiti Ezvinomera

22. Yakanaka pakukura kwebvudzi

Mabhurusi eBrussels akazara nezvicherwa uye zvinovaka muviri zvakadai sevhitamini A, C, E uye K pamwe ne iron, zinc uye folic acid iyo inobatsira zvakananga mukusimudzira bvudzi kukura. Izvo zvinobatsirawo kusimbisa zvisina kusimba bvudzi follicles uye zvinobatsira ^[26] ganda romusoro utano.

Hutano Brussels Inomera Mapepa

1. Yakaveurwa Brussels Inomera Saladi

Zvinoshandiswa ^[27]

5-6 Brussels inomera,
1/2 mukombe yakashambiswa walnuts,
1 ndimu,
3 maspuni akawedzera-mhandara maorivhi,
1/2 teaspoon munyu, uye
1/2 teaspoon dema mhiripiri poda.

Mirayiridzo

Gadzira zvinyoro mashizha emuBrussels anomera.
Wedzera walnuts.
Gadzira zvakanaka hafu yemoni rind mundiro, uye svina muto weimwe hafu.
Dzadza namafuta omuorivhi uye mwaka nemunyu uye mhiripiri.
Tora kuti ubatanidze.

2. Yakakangwa Brussels Inomera NeMastard Kupfeka

Zvinoshandiswa

5-6 nyowani Brussels inomera,
3 maspuni akawedzera-mhandara maorivhi,
3 tablespoons munyu,
3 teaspoon nhema mhiripiri,
2 tablespoons apple cider vhiniga,
1 punipuni tsanga yemasitadhi, uye
2 mashupuni akachekwa matsva-mashizha parsley.

Mirayiridzo

Preheat oven kusvika 450 ° F.
Kanda pamwe chete mabukira eBrussels, 2 maspuniji mafuta, 1/2 teaspoon mhiripiri uye 1/2 teaspoon munyu mundiro.
Dhavhara nealuminium pepi.
Roast pa450 ° F kusvika goridhe, kwemaminitsi makumi maviri.

Zvekupfeka

Kudya Zvimera zvekudzikira Kurema | Matavi anoderedza uremu. Boldsky

Sakanidza apple cider vhiniga, 1 punipuni parsley, munyu, uye mhiripiri mundiro.
Wedzera mafuta asara uye whisk nguva dzose.

Uye pakupedzisira

Wedzera zvinomera pakupfeka uye sanganisa zvakanaka.

Kuchengetedza

Kunyangwe pasina humbowo chaihwo, zvinokurudzirwa kuti zvidzivise zvichangobatanidza kuwanda kweBrussels kumera mukudya panguva yekuzvitakura nekuyamwisa.
Ivo vanhu vanotambura neanotsamwa bowel syndrome vanofanirwa kudzivirira kweBrussels kumera sezvo inogona kukuvadza mamiriro acho.
Vanhu vari kushandisa mushonga wekuvhara ropa senge warfarin vanofanirwa kubva kure neBrussels nhungirwa nekuda kwehuwandu hwakawanda hwevhitamini K mumuriwo.

Wona Chinyorwa Mareferenzi

[1]Stromberg, J. (2015). Kale, Brussels Inomera, Cauliflower, uye Kabichi ndidzo Mhando dzese dzeMagical Kudyara Mhando. Vox, Vox Midhiya, gumi.
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[3]Heimler, D., Vignolini, P., Dini, M. G., Vincieri, F. F., & Romani, A. (2006). Antiradical chiitiko uye polyphenol kuumbwa kwenzvimbo Brassicaceae dzinodyiwa mhando. Chikafu Chemistry, 99 (3), 464-469.
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[27]Cookinglight. (2018, 30 Gumiguru). 40 Nzira Dzakanaka Dzokubika Brussels Zvimera [Blog post]. Kudzorerwa kubva, https://www.cookinglight.com/food/recipe-finder/brussels-sprouts-recipes