Iyo yepamusoro 8 Hutano Kubatsirwa kweCauliflower

Zvemukati

• 1. Ine Zvakawanda zvinovaka muviri
• 2. Yakakwirira muFibre
• 3. Kwakanaka Chitubu cheAntioxidants
• 4. Dai Kubatsira Mukurasikirwa Nehuremu
• 5. Yakakwirira muCholine
• 6. Akapfuma muSulforaphane
• 7. Yakaderera-Carb Imwe nzira kune Zviyo uye Mbeu
• 8. Nyore Kuwedzera kune Kudya Kwako
• Icho Chinokosha

Cauliflower imiriwo ine hutano hwakanyanya inova sosi yakakosha yezvinhu zvinovaka muviri.

Iyo zvakare ine yakasarudzika yemakemikari makomputa ayo anogona kudzikisa njodzi yezvirwere zvakati wandei, kusanganisira chirwere chemwoyo nekenza.

Pamusoro pezvo, uremu hushoma uye zvinoshamisa kuti zviri nyore kuwedzera pane zvaunodya.

Heano gumi nesainzi-yakavakirwa hutano mabhenefiti ecoliflower.

1. Ine Zvakawanda zvinovaka muviri

Izvo zvinovaka muviri zveholiflower zvinonakidza kwazvo.

Koliflower yakadzika kwazvo mumacalorie asi ane mavitamini akawanda. Muchokwadi, cauliflower ine zvimwe zvemavhitamini uye zvicherwa zvese zvaunoda (1).

Heino mhedziso yezvinhu zvinovaka muviri zvinowanikwa mukapu imwe, kana magiramu zana negumi nemana, ehairiflower mbishi (1):

• Makorori: 25
• Fiber: 3 magiramu
• Vhitamini C: 77% yeiyo RDI
• Vhitamini K: 20% yeiyo RDI
• Vhitamini B6: 11% yeiyo RDI
• Tsamba: 14% yeiyo RDI
• Pantothenic acid: 7% yeiyo RDI
• Potassium: 9% yeiyo RDI
• Manganese: 8% yeiyo RDI
• Magnesium: 4% yeiyo RDI
• Phosphorus: 4% yeiyo RDI

Cauliflower isosi yakanaka kwazvo yevhitamini nemaminerari, iine mamwe evhitamini nemamineral aunoda.

2. Yakakwirira muFibre

Cauliflower yakanyanyisa kukwirira mu fiber, iyo inobatsira kune hutano hwakakwana.

Kune matatu magiramu efaibha mukapu imwe yeholiflower, inova gumi muzana yezvaunoda zuva nezuva (1).

Fiber yakakosha nekuti inopa mabhakitiriya ane hutano mumatumbu ako ayo anobatsira kudzora kuzvimba uye kukurudzira hutano hwekugaya (,).

Kudya fiber yakakwana kunogona kubatsira kudzivirira mamiriro ekugaya senge kupatirwa, diverticulitis uye chirwere chinoputira ura (IBD) (,).

Zvakare, ongororo dzinoratidza kuti kudya kwakazara mumafuta-akapfuma miriwo yakaita secoliflower inosanganisirwa nenjodzi yakaderera yezvirwere zvinoverengeka, zvinosanganisira chirwere chemwoyo, gomarara neshuga (,,).

Fiber inogona zvakare kutora chinzvimbo mukudzivirira kufutisa, nekuda kwekugona kwayo kusimudzira kuzadza uye kudzora huwandu hwekoriori yekudyiwa (,).

Koliflower ine huwandu hwakawanda hwefibre, iyo yakakosha kune hutano hwekugaya uye inogona kudzora njodzi yezvirwere zvakawanda zvisingaperi.

3. Kwakanaka Chitubu cheAntioxidants

Cauliflower sosi huru yeanopa antioxidants, ayo anochengetedza ako maseru kubva kune anokuvadza emahara radicals uye kuzvimba.

Saizvozvowo nemimwe miriwo inonzi cruciferous, cauliflower inonyanya kukwirira mumaglucosinolates uye isothiocyanates, mapoka maviri ema antioxidants ayo akaratidzirwa kunonoka kukura kwekenza maseru (,,,,).

Mune bvunzo-chubhu zvidzidzo, glucosinolates uye isothiocyanates zvakaratidzirwa kuve zvinonyanya kudzivirira kubva colon, mapapu, zamu uye kenza yeprostate ().

Cauliflower ine carotenoid uye flavonoid antioxidants futi, iyo ine anti-cancer mhedzisiro uye inogona kudzora njodzi yehumwe humwe hurwere, kusanganisira chirwere chemwoyo (,,,,).

Uyezve, cauliflower ine yakawanda vhitamini C, inoshanda seantioxidant. Inonyatso kuzivikanwa neayo anti-anogumbura mhedzisiro inogona kusimudzira hutano hwemuviri uye kudzikisa njodzi yehosha yemoyo nekenza (,).

Cauliflower inopa huwandu hwakakosha hweantioxidants, ayo anobatsira mukuderedza kuzvimba uye kudzivirira kubva kuzvirwere zvakawanda zvisingaperi.

4. Dai Kubatsira Mukurasikirwa Nehuremu

Koliflower ine akati wandei zvivakwa zvinogona kubatsira nekurema uremu.

Kutanga, yakaderera macalorie ane chete 25 macalorie pamukombe, saka unogona kuidya yakawanda yacho pasina kuwana huremu.

Inogona zvakare kushanda seyepasi-koriori chinotsiva cheakakwira-koriori chikafu, senge mupunga neupfu.

Seyakanaka fosi, kolifulawa inononoka kugaya uye inosimudzira manzwiro ekuzara. Izvi zvinokwanisa kudzikamisa otomatiki huwandu hwemakoriori aunodya mukati mezuva rese, chinhu chakakosha mukudzora uremu (,).

Kumusoro kwemvura zvemukati ndeimwe yekudzikira hushamwari hunhu hweholiflower. Muchokwadi, 92% yehuremu hwayo inoumbwa nemvura. Kudya yakawanda yemvura-dense, yakaderera-koriori chikafu inosanganisirwa nehuremu hwekurema (1,).

Cauliflower yakaderera mumacalorie asi yakakwira mu fiber nemvura - zvese zvivakwa zvinogona kubatsira mukuremerwa uremu.

5. Yakakwirira muCholine

Koliflower yakakwira mu choline, chinhu chakakosha icho vanhu vazhinji vanoshaya mukati.

Mukombe mumwe weholiflower une 45 mg yecholine, inova inenge 11% yekudya kwakakwana (AI) kwevakadzi uye 8% yevarume (1, 22).

Choline ine akati wandei akakosha mashandiro mumuviri.

Kutanga, inoita basa rakakura mukuchengetedza kutendeseka kwema cell membrane, synthesizing DNA uye inotsigira metabolism (,).

Choline inosanganisirwa mukukudziridza huropi uye kugadzirwa kwemaurotransmitter ayo anodiwa kune hutano hutano system. Zvakare, zvinobatsira kudzivirira cholesterol kubva mukuungana muchiropa ().

Vaya vasingadye zvakakwana choline vanogona kuve nenjodzi yakakwira yechiropa uye chirwere chemwoyo, mukuwedzera kumatambudziko emitsipa senge dementia neAlzheimer's (,).

Kwete zvakawanda zvekudya zvine choline. Cauliflower, pamwe ne broccoli, ndeimwe yeakanakisa masisitimu-akavakirwa masosi einovaka.

Koliflower isosi yakanaka ye choline, zvinovaka muviri vanhu vazhinji varikushaikwa. Inobatanidzwa mumaitiro mazhinji mumuviri uye inoshanda kudzivirira zvirwere zvakawanda.

6. Akapfuma muSulforaphane

Koliflower ine sulforaphane, yakanyanyisa kudzidza antioxidant.

Yakawanda bvunzo-chubhu uye zvidzidzo zvemhuka zvakawana sulforaphane ichinyanya kubatsira kudzvinyirira gomarara kukura nekudzivirira ma enzymes anobatanidzwa mukenza uye bundu kukura (,,).

Zvinoenderana nedzimwe ongororo, sulforaphane inogona zvakare kuve nekwaniso yekumisa gomarara kukura nekuparadza maseru akatokuvara (,,).

Sulforaphane inoita senge inodzivirira zvakanyanya kubva kukenza yekoloni uye yeprostate asi zvakare yakaverengerwa mhedzisiro yayo kune mamwe kanzira, senge zamu, leukemia, pancreatic uye melanoma ().

Kutsvagurudza kunoratidza kuti sulforaphane inogona zvakare kubatsira kudzikisa kukwirisa kweropa uye kuchengeta tsinga dzakagwinya - zvese zviri zviviri zvakakosha mukudzivirira chirwere chemwoyo ().

Chekupedzisira, zvidzidzo zvemhuka zvinoratidza kuti sulforaphane inogona zvakare kutora chikamu mukudzivirira chirwere cheshuga nekuderedza njodzi yeshuga-inokonzerwa nezvinetso, senge chirwere cheitsvo ().

Nepo kumwe kutsvagurudza kuchidikanwa kuti uone huwandu hwesulforaphane mhedzisiro muvanhu, ayo anogona mabhenefiti ehutano ari kuvimbisa.

Cauliflower yakafuma isulforaphane, chirimwa chirimwa chine zvakawanda zvinobatsira mhedzisiro, senge yakaderedzwa njodzi yekenza, chirwere chemwoyo uye chirwere cheshuga.

7. Yakaderera-Carb Imwe nzira kune Zviyo uye Mbeu

Cauliflower inoshamisira zvakasiyana uye inogona kushandiswa kutsiva zviyo nemumaruva mukudya kwako.

Haisi chete iyi nzira inoshamisa yekuwedzera yako veggie yekudyiwa, asi zvakare inobatsira zvakanyanya kune avo vanotevera yakaderera-carb kudya.

Izvi zvinodaro nekuti cauliflower yakanyanya kudzikira mu carbs kupfuura zviyo nemumarume.

Semuenzaniso, mukombe weholiflower une 5 magiramu e carbs. Panguva imwecheteyo, kapu yemupunga ine 45 gramu e carbs - kapfumbamwe huwandu hwehorifurawa (31, 1).

Heano mimwe mienzaniso yemabikirwo ayo anogona kugadzirwa neholiflower panzvimbo yezviyo uye nyemba.

• Koliflower mupunga: Tsiva mupunga muchena kana mutsvuku necauliflower iyo yakagayiwa ikazobikwa, senge mune ino kamukira.
• Koliflower pizza yakakura. Nekupurura koliflower mune processor yekudya wozoigadzira kuita bundu, senge mune ino kamukira, unogona kugadzira pizza inonaka.
• Koliflower hummus: Chickpeas inogona kutsiviwa neholiflower mune hummus mapepa senge ino.
• Koliflower mash: Panzvimbo pekugadzira mbatatisi yakashambadza, edza iyi kamukira yeiyo yakaderera-carb kolifulawa mash iyo iri nyore kugadzira.
• Koliflower tortillas: Sanganisa kapulifura yakadhonzwa nemazai kugadzira yakadzika-carb tortillas iyo inogona kushandiswa kuputira, taco makomba kana burritos, senge mune ino resipi.
• Koliflower mac uye cheese: Koliflower yakabikwa inogona kusanganiswa nemukaka, chizi nezvinonhuwira kugadzira mac uye chizi, senge mune ino kamukira.

Cauliflower inogona kutsiva zviyo uye mabhatani mune akawanda mapheka, inova nzira huru yekudya miriwo yakawanda kana kutevera yakaderera-carb chikafu.

8. Nyore Kuwedzera kune Kudya Kwako

Cauliflower haingoshandisi zvakasiyana chete, asi zvakare zvakareruka kwazvo kuwedzera kuchikafu chako.

Kutanga, iwe unogona kuishandisa isina mbishi, iyo inoda gadziriro shoma kwazvo. Iwe unogona kunakirwa yakasvibirira kolifulawa florets seyakadyiwa yakanyikwa muhummus kana imwe ine hutano yemiriwo dipu seiyi.

Cauliflower inogona zvakare kubikwa nenzira dzakasiyana siyana, senge yekupisa, kunokisa kana kukwiza. Inoita yakanakisa padivi dhishi kana inogona kusanganiswa nemidziyo yakaita semuto, masaladi, kurudzira-fries uye casseroles.

Pasina kutaura, iri zvakachipa uye inowanika zvakanyanya kunzvimbo zhinji dzezvitoro.

Kune nzira dzakawanda dzekuwedzera koliflower kune chikafu chako. Inogona kudyiwa yakabikwa kana mbishi uye inoita inonakidza yekuwedzera kune chero chero dhishi.

Icho Chinokosha

Koliflower inopa mamwe masimba ane hutano.

Iyo sosi huru yezvinhu zvinovaka muviri, kusanganisira mashoma ayo vanhu vazhinji vanoda akawanda.

Uyezve, koliflower ine yakasarudzika antioxidants iyo inogona kudzora kuzvidzivirira uye kudzivirira kubva kuzvirwere zvakati wandei, senge kenza uye chirwere chemwoyo.

Uyezve, kolifulawa iri nyore kuwedzera kudya kwako. Izvo zvinonaka, zviri nyore kugadzirira uye zvinogona kutsiva zvakakwirira-carb chikafu mune akati wandei mabikirwo.