Iyo Gumi Yakapfuma Zvakawanda Miriwo

Zvemukati

• 1. Kale
• 2. Brussels Inomera
• 3. Makarotsi
• 4. Swiss Chard
• 5. Parsnips
• 6. Collard Greens
• 7. Rutabagas
• 8. Tsvuku Kabichi
• 9. Radishes
• 10. Parsley
• Icho Chinokosha

Kudya mumwaka imhepo mukati megore uye chirimo, asi zvinogona kuratidza kuve kunonetsa kana kutonhora kwemamiriro ekunze kuchipinda.

Zvisinei, mimwe miriwo inogona kurarama kuchitonhora, kunyangwe pasi pegumbeze rechando. Aya anozivikanwa semiriwo yechando, nekuda kwekugona kwavo kumira mumamiriro ekunze anotonhora, akaomarara.

Aya marudzi anotonhora-akasimba anogona kumira tembiricha yechando nekuda kwehuwandu hwakawanda hweshuga hwavari (1).

Shuga inowanikwa mumvura yemiriwo miriwo inoita kuti iome nechando panzvimbo yakaderera, zvinovaita kuti vararame munguva inotonhora.

Pamusoro pezvo, izvi zvinoguma nemiriwo inotonhora inotonhora inotapira mumwedzi inotonhorera, zvichiita kuti mwaka wechando ive nguva yakanakisa yekukohwa (2).

Chinyorwa ichi chinotarisa gumi emiti yakanaka kwazvo yechando miriwo uye nei uchifanira kuiisa mukudya kwako.

Ray Kachatorian / Getty Mifananidzo

1. Kale

Iri girini rine mashizha harisi imwe chete yemiriwo ine hutano, asi zvakare zvinoita kuti ikure mukutonhora mamiriro ekunze.

Iyo inhengo yemhuri yemuchinjikwa yemuchinjikwa, inosanganisira zvinomera zvinotonhodza kutonhora senge zvinomera zveBrussels, kabichi uye turnips.

Kunyangwe kare inogona kukohwewa-gore rese, inosarudza kutonhora kwemamiriro ekunze uye inogona kunyange kumira nemamiriro echando (3).

Kale zvakare yakasarudzika ine hutano uye yakasvibira girini. Yakazara mavitamini, zvicherwa, faibha, antioxidants uye akasimba makomponi emiti.

Muchokwadi, imwe chete kapu (67 magiramu) ekare ine iyo yezuva nezuva inokurudzirwa kudya kwevhitamini A, C uye K. Iyo zvakare yakafuma mune B mavitamini, calcium, mhangura, manganese, potasium uye magnesium (4).

Pamusoro pezvo, kare inotakurwa ne flavonoid antioxidants senge quercetin uye kaempferol ine simba rinopesana nekuzvimba.

Dzimwe ongororo dzinoratidza kuti kudya kwakanyanya mu flavonoids kunogona kubatsira kudzikisa njodzi yemamwe magomarara sepenza uye esophageal cancer (,, 7).

Pfupiso Kale inotonhora-yakaoma,
yemashizha miriwo yakasvibirira iyo ine huwandu hunoshamisa hwevhitamini, maminera
uye antioxidants.

2. Brussels Inomera

Kufanana nekare, mabhurusi eBrussels inhengo yemhuri ine hupfumi-yakafuma yemiti yemiriwo.

Iyo mini, kabichi-senge misoro yeBrussels inomera chirimwa inokura mukati memwaka wekutonhora kwemwedzi. Vanogona kumira mumhepo inotonhora inotonhora, ichivaita iyo inofanirwa kune mwaka wechando ndiro.

Kunyangwe iri diki, inomera yeBrussels ine huwandu hunoshamisa hwezvinovaka muviri.

Ndidzo tsime rakanakisa revhitamini K. Imwe kapu (156 gramu) yemidziyo yakabikwa yeBrussels ine 137% yezvekudya kwako kwezuva nezuva zvinokurudzirwa (8).

Vitamin K yakakosha kune hutano hwemabhonzo nemoyo uye yakakosha mukushanda kwehuropi (9,).

Brussels inomera zvakare inopa sosi yakakura yevhitamini A, B uye C uye zvicherwa manganese uye potasium.

Pamusoro pezvo, zvinomera zveBrussels zvakakwirira mu fiber uye alpha-lipoic acid, ese ari maviri akaratidzirwa kubatsira kuchengetedza mashuga eropa akasimba (11,).

Fiber inononoka kudzora maitiro mumuviri, zvichikonzera kuburitsa zvishoma nezvishoma shuga muropa. Izvi zvinoreva kuti kune mashoma mapiki mushuga yeropa mushure mekudya chikafu chine fibha ().

Alpha-lipoic acid is antioxidant iyo inogona kudzikisa huwandu hweshuga yeropa uye nekuwedzera kunzwisiswa kwemuviri kune insulin ().

Insulin ihormone inodiwa kuti maseru anwe shuga yeropa. Inoita kuti shuga dzeropa dzisanyanya kukwirira kana kudzikira.

Alpha-lipoic acid yakaratidzirwawo kudzikisa zviratidzo zvechirwere cheshuga neuropathy, rudzi runorwadza rwekukuvara kwetsinga inobata vanhu vazhinji vane chirwere cheshuga ().

Pfupiso Brussels inomera yakazara nehutano uye iri
kunyanya vakapfuma vhitamini K. Ivo akakwirira mune alpha-lipoic acid, an
antioxidant iyo inogona kubatsira vanhu vane chirwere cheshuga.

3. Makarotsi

Iyi inozivikanwa midzi miriwo inogona kukohwewa mumwedzi yezhizha asi inosvika pakakwirira kutapira mukudonha uye munguva yechando.

Mamiriro ezvinhu anotonhora anoita kuti makarotsi achinje masiteki akachengetwa kuita shuga kuitira kuti mvura iri mumasero avo isatonhora.

Izvi zvinoita kuti makarotsi anzwe kutapira zvakanyanya mumamiriro ekunze anotonhora. Muchokwadi, makarotsi anokohwewa mushure mechando anowanzodaidzwa kunzi "magwiti ezviwitsi."

Iyi yemiriwo yakasvibira inoitika zvakare kuve ine hutano hwakanyanya. Karoti sosi yakanaka kwazvo ye beta-carotene, iyo inogona kushandurwa kuita vhitamini A mumuviri. Imwe karoti yakakura (72 gramu) ine 241% yezvinokurudzirwa kudya kwezuva nezuva zvevitamini A (16).

Vitamin A yakakosha kune hutano hwemaziso uye yakakoshawo pakuita immune pamwe nekukura kwakakodzera uye budiriro.

Uyezve, makarotsi anotakurwa ne carotenoid antioxidants. Idzi nguruve dzemuti dzine simba dzinopa karoti ruvara rwakatsvuka uye dzinogona kubatsira kudzikisa njodzi yezvirwere zvisingaperi.

Zvimwe zvidzidzo zvinoratidza kuti kudya kwakanyanya mu carotenoids kunogona kunyanya kubatsira kudzikisa njodzi yemamwe kanzira, kusanganisira prostate nekenza yemazamu (, 18).

Pfupiso Makarotsi anokura zvakanaka mumamiriro ekunze anotonhora. Izvo zvakazara
ine vhitamini A uye ine simba antioxidants iyo inogona kubatsira kudzivirira kubva kune vamwe
zvirwere zvakaita seprostate nekenza yemazamu.

4. Swiss Chard

Kwete chete iyo Swiss chard inoshivirira kune inotonhora mamiriro ekunze, zvakare zvakare yakaderera kwazvo mumakori uye yakakwira mune zvinovaka muviri.

Muchokwadi, imwe kapu (36 gramu) inopa chete manomwe macalorie, asi iine inenge hafu yezuva nezuva yakakurudzirwa huwandu hwevhitamini A uye inozadzisa kudya kwezuva nezuva kwakakurudzirwa vhitamini K.

Ichowo chitubu chakanaka chevhitamini C, magnesium uye manganese (19).

Uye zvakare, iwo akasvibira girini mashizha uye ane mavara akapenya eSwitzerland chard akazara nemiti inobatsira pigments inonzi betalains.

Betalains akaratidzirwa kudzikisa kuzvimba mumuviri uye kudzikisa kusanganiswa kweLDL cholesterol, chimwe chezvikonzero zvikuru chechirwere chemoyo (,).

Iri girini rinoshandiswa zvakanyanya mukudya kweMediterranean, iyo yanga ichibatanidzwa nezvakawanda zvehutano zvinobatsira, kusanganisira kuderedzwa kwechirwere chemoyo (22).

Pfupiso Swiss chard yakaderera kwazvo mumakoriyori asi akazara ne
mavhitaminzi uye zvicherwa. Iyo zvakare ine antioxidants iyo inogona kubatsira kudzikisa iyo
njodzi yechirwere chemwoyo.

5. Parsnips

Zvakafanana nechitarisiko kumakarotsi, parsnips ndeimwe mhando yemidzi miriwo ine huwandu hwakawanda hwehutano hunobatsira.

Kunge makarotsi, maparsnips anokura kutapira kunge tembiricha inotonhorera yakaiswa mukati, ichivaita inowedzera kuwedzera kune madhishi echando. Ivo vane kuravira kwepasi zvishoma uye vane hutano hwakanyanya.

Imwe kapu (156 gramu) yemaparsnips akabikwa ane angangoita magiramu matanhatu efayibha uye 34% yezuva nezuva inokurudzirwa kudya vhitamini C.

Pamusoro pezvo, maparsnips ndeye yakanakisa sosi yevhitamini B uye E, potasium, magnesium uye manganese (23).

Iyo yakakwira fiber yezvinyorwa zveparsnips zvakare inovaita ivo rakanakisa sarudzo yehutano hwekugaya. Ivo vakanyanya kukwirira mune yakasungunuka fiber, iyo inoumba gel-senge chinhu mune yekugaya system.

Izvi zvinogona kubatsira kunonoka kunwa kweshuga muropa, izvo zvinonyanya kubatsira kune avo vane chirwere cheshuga ().

Soluble fiber yakave zvakare yakabatana nenjodzi yakadzikira yehosha yemoyo, kenza yemazamu uye sitiroko (, 26, 27).

Pfupiso Parsnips ane hutano hwakanyanya midzi miriwo iyo
ine huwandu hunoshamisa hwesubble soluble, iyo yakabatanidzirwa kune dzakawanda
hutano hunobatsira.

6. Collard Greens

Kufanana nekare neBrussels inomera, collard magidhi ndeayo Brassica mhuri yemiriwo. Pasina kutaura, iri zvakare imwe yeanotonhora-akasimba masisitimu eboka.

Iri rakasvibirira girini rinogona kumira tembiricha yechando yakareba uye inonaka kwazvo mushure mekuratidzwa nechando.

Iko kusuruvara kwemakoradhi madhiri ndiko chaizvo kwakabatana neiyo yakawanda huwandu hwecalcium inowanikwa mumuti. Muchokwadi, kumwe kuongorora kwakaratidza kuti miriwo ine calcium yakawanda kwazvo yakaravira inonyanya kuvava ().

Huwandu hwecalcium mumakorari madhiri hunoshamisa, ine kapu imwe (190 gramu) yemakorori akabikwa ane 27% yezuva nezuva inokurudzirwa kudya (29).

Calcium yakakosha kune hutano hwepfupa, kudzvinyirira tsandanyama uye kutapurirana kwemitsipa, pamwe nemamwe mabasa akakosha.

Uye zvakare, aya magidhi akaremerwa vhitamini K, iyo inoita basa rakakosha muhutano hwemapfupa.

Zvidzidzo zvinoratidza kuti kudya kwakakwana kwevhitamini K uye calcium kunobatsira kudzikisa njodzi ye osteoporosis uye kutsemuka (,).

Kunze kwekuva sarudzo huru yekusimudzira mapfupa akasimba, akasimba macolorard inzvimbo yakanaka yemavhitamini B uye C, iron, magnesium uye manganese.

Pfupiso Collard magidhi ane kakutapira zvinovava uye ari
yakazara nezvinovaka muviri. Ivo vakanyanya kukwirira mu calcium
uye vhitamini K, izvo zvakakosha kumapfupa ane hutano.

7. Rutabagas

Rutabagas imuriwo usina kunyoroveswa kunyangwe paine zvinonaka zvemuviri.

Iyi midzi miriwo inokura zvakanyanya mukutonhora kwemamiriro ekunze uye inokura kutapira inotapira sezvo tembiricha inowedzera kutonhora mukudonha uye munguva yechando.

Ese mativi emuti we rutabaga anogona kudyiwa, kusanganisira iwo mashizha emashizha matema anonamira kubva pasi.

Imwe kapu yeRutabaga yakabikwa (170 gramu) ine inopfuura hafu yezuva nezuva yakakurudzirwa kudya kwevhitamini C uye 16% yezuva nezuva inokurudzirwa kudya potasium (32).

Potassium inokosha pakubata kwemoyo uye mhasuru kudzvinyirira. Inoitawo basa rakakosha kudzora BP.

Muchokwadi, zvidzidzo zvakaratidza kuti chikafu chakafuma mu potassium chinogona kubatsira kudzikisa kukwirira kweropa ().

Uyezve, zvidzidzo zvekucherechedza zvakabatanidza michero yemuchinjikwa senge rutabagas kune njodzi yakaderera yechirwere chemwoyo. Muchokwadi, kumwe kuongorora kwakaratidza kuti kudya mimwe miriwo inouraya inogona kudzora njodzi yekurwara nechirwere chemoyo kusvika pa15,8% ().

Kunze kwekuve yakanakisa sosi yevhitamini C uye potasium, rutabagas inzvimbo yakanaka yemavhitamini B, magnesium, phosphorus uye manganese.

Pfupiso Rutabagas midzi yemiriwo ine vhitamini yakawanda
C uye potasium. Kuwedzera kudya kwako kwe potassium kunogona kudzikisa BP uye
kuderedza njodzi yechirwere chemwoyo.

8. Tsvuku Kabichi

Kabichi chirimwa chemuchinjikwa chinokura munzvimbo inotonhora. Nepo zvese zviri zviviri zvakasvibirira uye zvakatsvuka kabichi zvine hutano hwakanyanya, iyo tsvuku dzakasiyana ine hukuru hwemuviri.

Imwe kapu yekabichi tsvuku, tsvuku (89 gramu) ine 85% yezuva nezuva inokurudzirwa kudya vhitamini C uye huwandu hwakawanda hwevhitamini A naK.

Ichowo chitubu chakanaka cheB mavitamini, manganese uye potasium (35).

Zvisinei, apo tsvuku kabichi inopenya chaizvo iri mune yayo antioxidant zvemukati. Ruvara runopenya rwemuriwo uyu rwunobva muhembe dzinonzi anthocyanins.

Anthocyanins ndeyemhuri ye flavonoid ye antioxidants, iyo yakabatanidzwa kune akati wandei ebatsiro ehutano.

Imwe yemabhenefiti iyi kugona kudzikisa njodzi yehosha yemwoyo ().

Mune ongororo yevakadzi mazana mapfumbamwe nemazana matanhatu nemazana matanhatu, vaongorori vakaona kuti vakadzi vane huwandu hwakanyanya hwezvinhu zvine anthocyanin-hupfumi hwaisvika ku32% kashoma kurwara nemoyo pane vakadzi vaidya zvishoma zvine anthocyanin-zvakapfuma ().

Uye zvakare, kuwanda kwakanyanya kweanthocyanins kwakawanikwa kudzikisa njodzi yecoronary arteri chirwere ().

Humwe humbowo kubva kuyedzo-chubhu uye zvidzidzo zvemhuka zvinoratidza kuti anthocyanins inogona kuve nekenza yekurwisa kugona, zvakare (39,).

Pfupiso Dzvuku kabichi rakazara nezvikafu zvinosanganisira mavitamini
A, C naK Ine zvakare ine maanthocyanins, ayo anogona kudzivirira pamwoyo
chirwere uye mamwe magomarara.

9. Radishes

Iyi miriwo-toni miriwo inozivikanwa neinonhuwira yavo inonaka uye yakasviba mameseji. Uyezve, mamwe marudzi anotonhora-akasimba uye anogona kurarama mukutonhora kunotonhora.

Radishes akapfuma mumavitamini B uye C, pamwe ne potassium (41).

Iyo peppery kuravira kunofungidzirwa kune yakasarudzika boka remasarufa-ane makemikari anonzi isothiocyanates, ayo akave akabatanidzwa kune akawanda hutano hutano.

Aya makemikari akasimba emiti anoshanda se antioxidants mumuviri, achibatsira kuchengetedza kuzvimba mukutarisa.

Radishes akave akaongororwa zvakanyanya nekuda kwavo kugona gomarara-kurwisa zvivakwa ().

Muchokwadi, imwe bvunzo-chubhu yekudzidza yakawana kuti isothiocyanate-rich radish mushoma yaitadzisa kukura kwemasero emukenza wemazamu evanhu ().

Mhedzisiro iyi yakaonekwawo muyedzo-chubhu uye zvidzidzo zvemhuka zvinosanganisira colon uye bladder cancer maseru (44, 45).

Kunyangwe ichivimbisa, zvimwe zvidzidzo zvevanhu pane zvingangoita zvegomarara-kurwisa kugona kwema radishes zvinodiwa.

Pfupiso Radishes akanaka kwazvo
kunobva mavitamini B uye C pamwe ne potassium. Kuwedzera, iwo ane
isothiocyanates, iyo inogona kuve nekenza yekurwisa kugona.

10. Parsley

Nepo mahebhu mazhinji akafa kunze kana mamiriro ekunze akasanduka kuita chando, parsley inogona kuramba ichikura kuburikidza nekutonhora kwakanyanya uye kunyange chando.

Kunze kwekungotonhora-kusimba, iri girini inonhuhwirira izere nehutano.

Ingo imwe chete (28 gramu) inozadzisa kudya kwezuva nezuva kwakakurudzirwa vhitamini K uye ine inopfuura hafu yezuva nezuva inokurudzirwa kudya vhitamini C.

Inotakurirwawo vhitamini A, folate, iron, calcium uye potasium (46).

Parsley isosi yakanaka kwazvo ye flavonoids, kusanganisira apigenin uye luteolin, ayo ari makomputa emiti ane akawanda anogona kuita hutano. Aya flavonoids anogona kunyanya kubatsira mukudzivirira kuyeuka ndangariro uye shanduko dzine chekuita nezera muuropi.

Imwe ongororo yakawana kuti chikafu chakapfuma mu luteolin chakaderedza kuzvimba zvine chekuita nezera muuropi hwemakonzo akura uye nekuvandudza ndangariro nekudzivirira kuzvimba makomputa (47).

Pfupiso Parsley ndeye
girini inotonhorera inotonhora ine hupfumi muzvibereko. Iyo zvakare ine chirimwa chinoumbwa luteolin, iyo inogona kusimudzira hutano hwehuropi.

Icho Chinokosha

Kune miriwo yakati wandei inokura mukutonhora mamiriro ekunze.

Dzimwe mhando dzemiriwo, senge makarotsi uye maparsnips, anototora kuravira kunotapira mushure mekuratidzwa kuchando.

Iyi inotonhorera-yakaoma miriwo inoita kuti zvikwanisike kuzadza chikafu chako nemwaka, uzere-unogadzirwa zvigadzirwa kwese kuchando kwenguva

Nepo chero mimwe miriwo kubva pane ino runyorwa yaizoita iyo inowedzera zvine hutano kuwedzera kune kwako kudya, kune mimwe mimwe miriwo yechando miriwo iyo inoita sarudzo dzakanaka futi.

Mushure mezvose, kuwedzera chero chigadzirwa chitsva kuchikafu chako kuchaenda nenzira refu mukusimudzira hutano hwako.