9 Inoshamisa Hutano Kubatsirwa kweKabichi

Zvemukati

• 1. Kabichi Yakarongedzwa Nouturu
• 2. Inogona Kubatsira Kuchengeta Kuzvimba muKutarisa
• 3. Kabichi Yakarongedzwa neVitamin C
• 4. Inobatsira Kuvandudza Kugaya
• 5. Ngaabatsire Kuchengeta Mwoyo Wako Hutano
• 6. May Kuderedza Ropa Kudzvinyirira
• 7. Inogona Kubatsira Kuderedza Cholesterol Levels
• Soluble Fiber
• Dyara Sterols
• 8. Kabichi Chakanakisa Kunobva Vitamin K
• 9. Zviri Nyore Kwazvo Kuwedzera Kudya Kwako
• Icho Chinokosha

Kunyangwe paine zvinovaka muviri zvinovaka, kabichi rinowanzo kufuratirwa.

Kunyangwe ichitaridzika zvakanyanya kunge lettuce, iko chaiko kuri kweiyo Brassica genus yemiriwo, iyo inosanganisira broccoli, cauliflower uye kare (1).

Iyo inouya mumhando dzakasiyana siyana uye mavara, anosanganisira matsvuku, epepuru, chena uye girini, uye mashizha awo anogona kunge akagwinha kana akatsetseka.

Muriwo uyu wakarimwa kutenderera pasirese kwezviuru zvemakore uye unogona kuwanikwa mune dzakasiyana siyana ndiro, kusanganisira sauerkraut, kimchi uye coleslaw.

Pamusoro pezvo, kabichi rinoremerwa nemavitamini uye zvicherwa.

Ichi chinyorwa chinofumura mapfumbamwe anoshamisa ehutano mabhenji ekabichi, ese akatsigirwa nesainzi.

1. Kabichi Yakarongedzwa Nouturu

Kunyangwe iyo kabichi iri yakaderera kwazvo mumacalorie, ine inoyevedza chimiro chemuviri.

Muchokwadi, ingori 1 kapu (89 gramu) yeakasvibirira green kabichi ine (2):

• Makorori: 22
• Mapuroteni: 1 gramu
• Fiber: 2 magiramu
• Vhitamini K: 85% yeiyo RDI
• Vhitamini C: 54% yeiyo RDI
• Tsamba: 10% yeiyo RDI
• Manganese: 7% yeiyo RDI
• Vhitamini B6: 6% yeiyo RDI
• Calcium: 4% yeiyo RDI
• Potassium: 4% yeiyo RDI
• Magnesium: 3% yeiyo RDI

Kabichi zvakare ine zvidiki zvidiki zveimwe micronutrients, inosanganisira vhitamini A, ayoni uye riboflavin.

Sezvauri kuona mune irondedzero iri pamusoro, yakafuma muvhitamini B6 uye folate, ese ari maviri akakosha kune akawanda akakosha maitiro mumuviri, kusanganisira simba metabolism uye neyakajairika mashandiro ehurongwa hwetsinga.

Uye zvakare, kabichi ine fiber yakawanda uye ine zvine simba antioxidants, kusanganisira polyphenols uye sulfur macomputer (2).

Antioxidants inodzivirira muviri kubva kukuvara kunokonzerwa nemahara radicals. Mahara radicals mamorekuru ane iyo isinganzwisisike nhamba yemagetsi, ichivaita vasina kugadzikana. Kana iwo mazinga akanyanya kukwirira, anogona kukuvadza maseru ako.

Kabichi yakanyanya kukwirisa muvitamin C, yakasimba antioxidant iyo inogona kudzivirira kubva kuchirwere chemoyo, mamwe magomarara uye kurasikirwa kwemaonero (,,).

Pfupiso: Kabichi iri yakaderera-koriori miriwo ine hupfumi muvitamin, zvicherwa uye antioxidants.

2. Inogona Kubatsira Kuchengeta Kuzvimba muKutarisa

Kuzvimba hakusi kwakaipa nguva dzose.

Muchokwadi, muviri wako unovimba nemhinduro yekuzvimba kuchengetedza kubva kuhutachiona kana kukurumidza kupora. Rudzi urwu rwekuputika kwakanyanya ndeye mhinduro yekukuvara kana hutachiona.

Kune rimwe divi, kuzvimba kusingaperi kunoitika kwenguva yakareba kunosanganisirwa nezvirwere zvakawanda, zvinosanganisira chirwere chemwoyo, rheumatoid arthritis uye chirwere chechipfuva ().

Cruciferous miriwo yakaita kabichi ine akawanda akasiyana antioxidants ayo akaratidzirwa kudzora kusingaperi kuzvimba (7).

Muchokwadi, tsvagiridzo yakaratidza kuti kudya mimwe miriwo inouraya inoderedza mamwe mamaki eropa ekuzvimba ().

Imwe ongororo inosanganisira vanopfuura chiuru chevakadzi vechiChinese vakaratidza kuti avo vaidya huwandu hwakawanda kwazvo hweiyo cruciferous miriwo vaive nematanho akaderera ekuzvimba, zvichienzaniswa neavo vaidya zvakaderera (9).

Sulforaphane, kaempferol uye mamwe ma antioxidants anowanikwa mune ino inoshamisa boka rezvirimwa anogona kunge ari iwo anokonzeresa-kupisa simba (10,).

Pfupiso: Kabichi ine yakasimba antioxidants iyo inogona kubatsira kudzikisa kuzvimba.

3. Kabichi Yakarongedzwa neVitamin C

Vitamin C, inozivikanwawo seti ascorbic acid, vhitamini inonyungudika nemvura inoshumira mabasa akakosha mazhinji mumuviri.

Semuenzaniso, zvinodikanwa kugadzira collagen, protein yakawandisa mumuviri. Collagen inopa dhizaini uye inochinjika kune iyo ganda uye yakakosha mukushanda kwakakodzera kwemapfupa, mhasuru uye tsinga dzeropa (12).

Pamusoro pezvo, vhitamini C inobatsira muviri kutora simbi isiri-heme, mhando yesimbi inowanikwa mune zvekudya zvemiti.

Uyezve, ine antioxidant ine simba. Muchokwadi, yakave yakatsvakurudzwa zvakanyanya nekuda kweayo anogona cancer-kurwisa hunhu (13).

Vitamin C inoshanda kudzivirira muviri kubva kukuvara kunokonzerwa nemahara radicals, iyo yanga ichibatanidzwa nezvirwere zvakawanda zvisingaperi, kusanganisira cancer ().

Uchapupu hunoratidza kuti kudya kwakanyanya muvitamin-C-zvakapfuma chikafu zvine chekuita nenjodzi yakaderera yemamwe kanzira (13,,).

Muchokwadi, ongororo ichangoburwa yeongororo makumi maviri neshanu yakawana kuti njodzi yekenza yemapapu yakadzikira ne7% kwezuva rega rega 100-mg kuwedzera kwevhitamini C kutora ().

Nekudaro, chidzidzo ichi chaive chakaganhurirwa nekuti chaisakwanisa kuona kana kudzikira kwengozi yekenza yemapapu kwakakonzerwa nevitamin C kana zvimwe zvinowaniswa mumichero nemiriwo.

Nepo zvidzidzo zvakawanda zvekucherechedza zvawana kubatana pakati pehuwandu hwevhitamini C kudya uye kudzikira kwenjodzi yeimwe gomarara, mhedzisiro kubva kuzvidzidzo zvinodzorwa zvinoramba zvisingaenderani (19,).

Kunyangwe hazvo kutsvagurudza kuchidikanwa kuti uone basa revhitamini iri mukudzivirira gomarara, zvine chokwadi chekuti vhitamini C inoita basa rakakosha mumabasa mazhinji akakosha mumuviri.

Nepo zvese zviri zviviri zvakasvibirira uye zvakatsvuka kabichi zviri zvakanakisa sosi yeaya ane simba antioxidant, tsvuku kabichi ine inenge 30% yakawanda.

Imwe kapu (89 gramu) yemakapu matsvuku akachekwa mune 85% yezvakakurudzirwa kunwa vhitamini C, inova mari yakafanana inowanikwa mune diki reorenji (21).

Pfupiso: Muviri wako unoda vhitamini C kune akawanda akakosha mabasa, uye ine simba antioxidant. Tsvuku kabichi yakanyanya kukwirisa mune chinovaka, ichipa 85% yeiyo RDI pamukombe (89 gramu).

4. Inobatsira Kuvandudza Kugaya

Kana iwe uchida kuvandudza hutano hwako hwekugaya, fiber-yakafuma kabichi ndiyo nzira yekuenda.

Muriwo unotetepa uyu uzere ura-hushamwari husina kusvibiswa fiber, mhando yehydrohydrate isingagone kuputswa mumatumbu. Insoluble fiber inobatsira kuchengetedza dumbu rekugwinya riine hutano nekuwedzera hombe kumagaro nekusimudzira kugara uchiita matumbu ().

Uyezve, yakafuma mune yakasungunuka fiber, iyo yakaratidzwa kuwedzera huwandu hwehutachiona hunobatsira mudumbu. Izvi zvinodaro nekuti fiber ndiyo yakakosha mafuta sosi yeushamwari senge Bifidobacteria uye Lactobacilli ().

Aya mabhakitiriya anoita mabasa akakosha sekudzivirira immune system uye nekugadzira zvinovaka muviri zvakakosha sevhitamini K2 uye B12 (,).

Kudya yakawanda kabichi inzira yakanaka kwazvo yekuchengetedza dumbu rako kugwinya uye kufara.

Pfupiso: Kabichi rine zvisingasviki fiber, izvo zvinoita kuti dumbu rinyanye kugwinya nekupa huni kumabhakitiriya ane hushamwari nekusimudzira kugara uchiita ura.

5. Ngaabatsire Kuchengeta Mwoyo Wako Hutano

Tsvuku kabichi ine makomputa ane simba anonzi anthocyanins. Ivo vanopa uyu unonaka muriwo iwo wakajeka wepepuru ruvara.

Anthocyanins inodyara pigments iri yemhuri ye flavonoid.

Ongororo dzakawanda dzakawana hukama pakati pekudya chikafu chakapfuma muiyi pigment uye nenjodzi yakadzikira yehosha yemwoyo ().

Mune chidzidzo chakasanganisira vakadzi makumi mapfumbamwe nemazana matanhatu nemazana matanhatu, vaongorori vakaona kuti avo vane yakanyanya kudya yezvikafu zvine anthocyanin vane njodzi yakaderera yekurwara nemoyo ().

Imwe ongororo yezvidzidzo gumi nezvitatu zvekucherechedza zvaisanganisira vanhu mazana mana nemakumi mana nemana nemakumi mana nevaviri vakawana zvakafanana. Yakawana kuti kuwedzera flavonoid kudya ne10 mg pazuva kwakabatana ne5% njodzi yakaderera yechirwere chemwoyo (28).

Kuwedzera kunwa kwako kwemaanthocyanins ezvokudya kwakaratidzirwawo kuderedza kuwedzerwa kweropa uye njodzi yecoronary arteri chirwere (,).

Kuzvimba kunozivikanwa kutamba chinzvimbo chikuru mukukudziridzwa kwechirwere chemoyo, uye anthocyanins 'yekudzivirira mhedzisiro pazviri zvinogona kunge zvichikonzerwa nehunhu hwavo hwekudzivirira hutachiona.

Kabichi ine anopfuura makumi matatu nematanhatu marudzi akasiyana eanotyisacythinins, ichiita sarudzo yakasarudzika yehutano hwemwoyo (31).

Pfupiso: Kabichi ine mavara ane simba anonzi anthocyanins, ayo akaratidzirwa kudzikisa njodzi yehosha yemoyo.

6. May Kuderedza Ropa Kudzvinyirira

Kuwedzera kweropa kunokanganisa vanhu vanodarika bhiriyoni pasirese uye ndiyo njodzi huru yechirwere chemoyo nesitiroko ().

Vanachiremba vanowanzo kuraira varwere vane yakakwira BP kuti vadzikise kudya kwavo munyu. Nekudaro, humbowo hwazvino hunoratidza kuti kuwedzera yako potassium yezvokudya kwakakoshawo mukuderedza BP (33).

Potassium inokosha zvicherwa uye electrolyte izvo muviri unoda kushanda nemazvo. Rimwe remabasa aro akakosha kubatsira kudzora kukanganiswa kweropa nekurwisa mhedzisiro yesodium mumuviri (34).

Potassium inobatsira kuburitsa yakawandisa sodium kuburikidza neweti. Iyo zvakare inodzoreredza yeropa midziyo masvingo, ayo anoderedza BP.

Nepo zvese zviri zviviri sodiyamu uye potasium zvichikosha pahutano, kudya kwazvino uno kunowanzove kwakanyanya musodiyamu uye kwakaderera kwazvo mu potassium ().

Tsvuku kabichi chinhu chakanakisa sosi ye potassium, kuendesa 12% yeiyo RDI mune 2-mukombe (178-gramu) inoshumira (21).

Kudya yakawanda potassium-rich kabichi inzira inonaka yekudzikisa BP uye inogona kubatsira kuichengeta iri mukati mehutano hwakanaka (33).

Pfupiso: Potassium inobatsira kuchengetedza kuwedzerwa kweropa mukati mehutano hwakanaka. Kuwedzera kudya kwako kwe-potassium-rich chikafu senge kabichi kunogona kubatsira kudzikisa yakakwira BP.

7. Inogona Kubatsira Kuderedza Cholesterol Levels

Cholesterol chinhu chine waxy, chakafanana nemafuta chinowanikwa mune yese sero mumuviri wako.

Vamwe vanhu vanofunga kuti cholesterol yese yakaipa, asi yakakosha kuti muviri ushande zvakanaka.

Maitiro akakosha anoenderana necholesterol, senge kugaya kwakakodzera uye kusangana kwehomoni uye vhitamini D ().

Zvisinei, vanhu vane cholesterol yakakura vanowanzova nenjodzi yakawedzera yechirwere chemwoyo, kunyanya kana vaine huwandu hwakakwira hwe "yakaipa" LDL cholesterol ().

Kabichi rine zvinhu zviviri zvakaratidzwa kudzikisa huwandu husina hutano hweLDL cholesterol.

Soluble Fiber

Soluble fiber yakaratidzirwa kubatsira kudzikisa "yakaipa" LDL cholesterol mwero nekusunga necholesterol mumatumbu uye kuichengeta kuti isapinda muropa.

Kuongororwa kukuru kwezvikamu makumi matanhatu neshanu zvakaratidza kuti vanhu pavakadya 2 - 10 gramu yefibha yakanyungudika pazuva, vakaona kushomeka, asi kuchikosha, kuderera kweLDL cholesterol mwero unokwana kuita 2,2 mg pa deciliter ().

Kabichi ndiyo sosi yakanaka yefibha inonyungudika. Muchokwadi, kwakakomberedza 40% yeiyo fiber inowanikwa mukabichi inosungunuka (39).

Dyara Sterols

Kabichi rine zvinhu zvinonzi phytosterols. Idzo zvirimwa zvinodyarwa zvakaumbwa zvakafanana necholesterol, uye zvinoderedza cholesterol yeLDL nekuvhara kunwa kwecholesterol munzira yekugaya.

Kuwedzera phytosterol kudya ne1 gramu pazuva kwave kuwanikwa kudzikisa LDL cholesterol kuwanda neinosvika 5% ().

Pfupiso: Kabichi isosi yakanaka yeyakagadziriswa faibha uye sterols yemiti. Izvi zvinhu zvakaratidzwa kudzikisa LDL cholesterol.

8. Kabichi Chakanakisa Kunobva Vitamin K

Vitamin K muunganidzwa wemafuta-akanyungudika mavitamini anotamba akawanda akakosha mabasa mumuviri.

Aya mavitamini akapatsanurwa kuita mapoka makuru maviri (41).

• Vitamini K1 (phylloquinone): Inowanikwa zvakanyanya mumasosi ezvirimwa.
• Vitamini K2 (menaquinone): Inowanikwa mune mhuka masosi uye zvimwe zvakaviriswa chikafu. Iyo zvakare inogadzirwa nemaabhakitiriya mune hombe ura.

Kabichi inotyisa sosi yevhitamini K1, ichiendesa 85% yemari yezuva nezuva mune imwe kapu (89 gramu) (2).

Vitamin K1 chinhu chinokosha chinovaka muviri chinotamba mabasa akakosha mumuviri.

Rimwe remabasa aro makuru kuita seyakagadzika ma enzymes ayo ane basa rekugwamba ropa (41).

Pasina vhitamini K, iro ropa raizorasikirwa nekukwanisa kugwamba zvakanaka, zvichiwedzera mukana wekubuda ropa zvakanyanya.

Pfupiso: Vitamin K yakakosha pakuvhara ropa. Kabichi inopa sosi yakanaka yevhitamini K1, iine 85% yeiyo RDI mu1 mukombe (89 gramu).

9. Zviri Nyore Kwazvo Kuwedzera Kudya Kwako

Pamusoro pekuve wakanaka hutano, kabichi inonaka.

Inogona kudyiwa isina kubikwa kana kubikwa uye ichiwedzerwa kune dzakasiyana siyana madhishi senge masaradhi, masobho, stews nemaslaw.

Iyi veggie inochinja-chinja inogona kutoviriswa ikaitwa sauerkraut.

Pamusoro pekugona kuchinjika kune akawanda mapheka, kabichi inodhura zvakanyanya.

Hazvina mhosva kuti iwe unogadzirira sei kabichi, kuwedzera ichi chirimo chemuriwo kune yako ndiro inzira inonaka yekubatsira hutano hwako.

Pfupiso: Kabichi inyanzvi veggie iyo iri nyore kuisa mune yako dhayeti. Unogona kuishandisa kugadzira madhishi mazhinji akasiyana, anosanganisira masaladhi, stews, masobho, slaws uye sauerkraut.

Icho Chinokosha

Kabichi chikafu chakasiyana zvine hutano.

Iyo ine yakatanhamara chimiro chemuviri uye inonyanya kukwirira mumavhitamini C uye K.

Uye zvakare, kudya kabichi kunogona kutobatsira kudzikisa njodzi yezvimwe zvirwere, kugadzirisa kugaya uye kurwisa kuzvimba.

Uyezve kabichi inogadzira inonaka uye isingadhuri kuwedzera kune akati wandei mabikirwo.

Uine zvakawanda zvingabatsire zvehutano, zviri nyore kuona kuti nei kabichi ichifanirwa neimwe nguva mukutarisa uye imwe nzvimbo pane yako ndiro.