Iyo gumi nematanhatu Yakapfuma Mashizha Yemashizha Miriwo

Zvemukati

• 1. Kale
• 2. Microgreens
• 3. Collard Greens
• 4. Sipinachi
• 5. Kabichi
• 6. Beet Greens
• 7. Watercress
• 8. Romaine Lettuce
• 9. Swiss Chard
• 10. Arugula
• 11. Endive
• 12. Bok Choy
• 13. Turnip Greens
• Icho Chinokosha

Mashizha miriwo yakasvibirira chikamu chakakosha chekudya kwakanaka. Dzakazara mavitamini, zvicherwa uye faibha asi zvakaderera mumacalorie.

Kudya chikafu chakazara mumashizha emashizha kunogona kupa mabhenefiti mazhinji ehutano kusanganisira kudzikisira njodzi yekufutisa, chirwere chemoyo, kuwedzerwa kweropa uye kuderera kwepfungwa ().

Heano gumi nematanhatu emashizha ane hunyanzvi ane mashizha akasvibira aunosanganisira mukudya kwako.

1. Kale

Kale inoonekwa seimwe yemiti inowedzera-dense pane iyo nyika nekuda kweayo akawanda mavitamini, zvicherwa uye antioxidants.

Semuenzaniso, imwe kapu (67 magiramu) eakare kare mapaketi 684% eDaily Value (DV) yevhitamini K, 206% yeDV yevhitamini A uye 134% yeDV yevhitamini C (2).

Iyo zvakare ine antioxidants yakadai se lutein uye beta-carotene, iyo inoderedza njodzi yezvirwere zvinokonzerwa ne oxidative kusagadzikana ().

Kuti ubatsirwe zvakanyanya kubva kune zvese izvo kare zvinofanirwa kupa, zviri nani kudyiwa mbishi nekuti kubika kunogona kudzikisa chimiro chayo chemuviri ().

Kale yakafuma mune zvicherwa, antioxidants uye mavitamini, kunyanya mavitamini A, C uye K. Kuti uwane zvakanaka kwazvo, zvinonyanya kudyiwa mbishi, sezvo kubika kuchideredza chimiro chehutano hwemuriwo.

2. Microgreens

Microgreens ndiwo asina kukura magirini anogadzirwa kubva pambeu yemiriwo nemiriwo. Ivo vanowanzoyera 1-3 inches (2.5-7.5 cm).

Kubva kuma1980, vagara vachishandiswa sekushongedza kana kushongedza, asi vane zvimwe zvakawanda zvinoshandiswa.

Kunyangwe zvavo diki saizi, ivo vakazara nemuvara, kuravira uye zvinovaka muviri. Muchokwadi, kumwe kuongorora kwakaratidza kuti ma microgreen ane anosvika makumi mana zvakapetwa zvinovaka muviri zvichienzaniswa nevamwe vavo vakura. Mimwe yeaya manyowa anosanganisira mavitamini C, E uye K ().

Microgreens inogona kurimwa munyaradzo yeimba yako wega gore rese, ichiita kuti iwanikwe nyore.

Microgreens ndeye asina kusimba magidhi, ayo anga achizivikanwa kubva kuma1980. Izvo zvinonaka uye zvakazara nezvinovaka muviri zvakaita sevhitamini C, E uye K. Uyezve, zvinogona kurimwa gore rese.

3. Collard Greens

Collard midhi yakasununguka mashizha mashizha, ane hukama nekare uye echinyakare magidhi. Iwo ane mashizha gobvu anotapira zvinovava zvishoma.

Izvo zvakafanana mukugadzirwa kune kare uye kabichi. Ichokwadi, zita ravo rinobva pashoko rokuti "colewort."

Collard greens ndeye yakanaka sosi yecalcium uye mavitamini A, B9 (folate) uye C. Iwo zvakare mamwe emhando dzakanakisa mavitamini K kana zvasvika pamashizha emashizha. Muchokwadi, imwe kapu (190 gramu) yemabiko akabikwa akabikwa anotakura 1,045% yeiyo DV yevhitamini K (6).

Vitamin K inozivikanwa nebasa rayo mukuvhara ropa. Uye zvakare, kumwe kutsvagisa kuri kuitwa maererano nekwaniso yayo yekuvandudza hutano hwepfupa ().

Imwe ongororo mumadzimai 72,327 ane makore 38-63 yakawana kuti avo vane vhitamini K vanodya pazasi pe109 mcg pazuva vaine njodzi yakawedzera yekutyoka kwechiuno, zvichiratidza kubatana pakati pevhitamini nehutano hwemabhonzo ().

Collard magidhi ane mashizha makobvu uye anovava mukuravira. Ivo ndeimwe yezvakanakisa sosi yevhitamini K, inogona kudzora kugwamba kweropa nekusimudzira mapfupa ane hutano.

4. Sipinachi

Sipinachi inozivikanwa yemashizha yakasvibira miriwo uye inosanganisirwa nyore nyore mumidziyo yakasiyana siyana, inosanganisira masobho, sauces, smoothies uye masaladi.

Chimiro chayo chemuviri chinokatyamadza nekapu imwe (30 gramu) yesipinachi mbishi ichipa 181% yeDV yevhitamini K, 56% yeDV yevhitamini A uye 13% yeDV yemanganizi (9).

Iyo zvakare yakazara ne folate, iyo inoita chinzvimbo chakakosha mukutsvuka kwemasero eropa uye kudzivirira kweiyo neural chubhu hurema mukuzvitakura ().

Imwe ongororo paiyo neural chubhu hurema spina bifida yakawana kuti chimwe chezvinhu zvinodzivirirwa zvakanyanya panjodzi yemamiriro aya kwaive kudya kwakaderera kwechimiro panguva yekutanga kwetatu yenhumbu ().

Pamwe nekutora prenatal vhitamini, kudya sipinashi inzira yakanaka yekuwedzera yako folate yekudya panguva yekuzvitakura.

Sipinachi inozivikanwa semashizha emuriwo miriwo inogona kushandiswa nenzira dzakasiyana siyana. Icho chinhu chikuru chinopa folate, iyo inogona kudzivirira neural tube zvikanganiso, zvakadai se spina bifida, panguva yekuzvitakura.

5. Kabichi

Kabichi rinoumbwa nemasumbu emashizha makobvu anouya nemavara matema, machena uye epepuru.

Ndezve Brassica mhuri, pamwe neBrussels zvinomera, kare uye broccoli ().

Miriwo mumhuri yemichero iyi ine ma glucosinolates, ayo anovapa kunhuwirira kunorwadza.

Zvidzidzo zvezvipfuwo zvakawana kuti chikafu chine mishonga iyi yemiti chinogona kuva nekenza-inodzivirira zvivakwa, kunyanya kupokana nekenza yemapapu neesophageal (,).

Imwe bhenefiti yemakabichi ndeyekuti inogona kuviriswa ikashandurwa kuita sauerkraut, iyo inopa akawanda mabhenefiti ehutano, sekuvandudza kugaya kwako uye kutsigira immune system yako. Inogona kutobatsira kuonda (,,,).

Kabichi rine mashizha gobvu uye rinouya nemavara akasiyana siyana. Iine kenza-inodzivirira zvinhu uye inogona kushandurwa kuita sauerkraut, iyo inopa mamwe mabhenefiti ehutano.

6. Beet Greens

Kubvira kuMiddle Ages, beet dzakanzi dzinobatsira hutano.

Chokwadi, vane chimiro chinoyevedza chemuviri, asi nepo nyoro dzichinyanyo shandiswa mundiro, mashizha anowanzo kufuratirwa.

Izvi zvinosuwisa, tichifunga kuti zvinodyiwa uye zvakapfuma mu potassium, calcium, riboflavin, fiber uye mavitamini A naK. Mukombe mumwe chete (144 gramu) yemabheji akabikwa ane 220% yeDV yevhitamini A, 37% iyo DV ye potassium uye 17% yeDV ye fiber (19).

Iwo zvakare ane antioxidants beta-carotene uye lutein, izvo zvinogona kudzora njodzi yekusagadzikana kwemaziso, senge macular degeneration uye cataract (,).

Beet magirini anogona kuwedzerwa kuma saladi, masobho kana sauteed uye kudyiwa sedivi dhishi.

Beet magidhi anodyiwa mashizha egirini anowanikwa pamuromo webiti. Ivo vakazara nezvinovaka muviri, kusanganisira antioxidants inogona kutsigira hutano hwemaziso.

7. Watercress

Watercress chirimwa chemumvura kubva ku Brassicaceae mhuri uye nekudaro yakafanana nearugula nemasitadhi midhi.

Izvo zvinonzi zvine zvimiro zvekuporesa uye zvave zvichishandiswa mumushonga wemakwenzi kwemazana emakore. Nekudaro, hapana zvidzidzo zvevanhu zvakasimbisa mabhenefiti aya kusvika parizvino.

Kwayedza-chubhu zvidzidzo zvakawana watercress yakatorwa kuti ibatsire mukutarisa gomarara maseru maseru uye kukanganisa kenza maseru kubereka uye kupinda (,).

Nekuda kwekuravira kwayo kunorwadza uye kunonaka, watercress inoita kuwedzerwa kukuru kuzvikafu zvisina kwazvakarerekera zvine chikafu.

Watercress yanga ichishandiswa mumushonga wemakwenzi kwemazana emakore. Zvishoma bvunzo-chubhu zvidzidzo zvinoratidza kuti zvinogona kubatsira mukurapa gomarara, asi hapana zvidzidzo zvevanhu zvakasimbisa izvi mhedzisiro.

8. Romaine Lettuce

Romaine lettuce yakajairika yemashizha miriwo ine yakasimba, yakasviba mashizha ine yakasimba yepakati mbabvu.

Iyo ine yakasviba mameseji uye inozivikanwa lettuce, kunyanya muKesari masaradhi.

Iyo yakanaka sosi yevhitamini A uye K, ine kapu imwe (47 gramu) inopa 82% uye 60% yeiyo DVs yeaya mavitamini maererano (24).

Zvakare, kutsvagurudza mumakonzo kwakaratidza kuti lettuce yakavandudza iwo mwero weropa lipids, zvinogona kudzora njodzi yehosha yemoyo. Zvimwe zvidzidzo zvinofanirwa kuongorora mabhenefiti aya muvanhu ().

Romaine lettuce inozivikanwa lettuce inowanikwa mune akawanda masaradhi. Yakapfuma mumavitamini A uye K, uye kudzidza mumakonzo kunoratidza kuti zvinogona kuvandudza mazinga eropa lipid.

9. Swiss Chard

Swiss chard ine mashizha matema-akasvibira ane dzinde rakakora iro rakatsvuka, kuchena, yero kana girini. Inowanzoshandiswa mukubika kweMediterranean uye ndeyemhuri imwechete sebeet uye sipinashi.

Iyo ine kuravira kwepasi uye yakafuma mune zvicherwa uye mavitamini, senge potasium, manganese uye mavitamini A, C uye K (26).

Swiss chard zvakare ine yakasarudzika flavonoid inonzi syringic acid - mukomboni unogona kubatsira kudzikisa shuga zveropa (27).

Muzvidzidzo zviviri zvidiki mumakonzo ane chirwere cheshuga, mukanwa kutarisirwa kwe syringic acid kwemazuva makumi matatu kwakavandudza mashuga eropa (28, 29).

Zvisinei, zvakakosha kuti uzive kuti izvi zvaive zvidzidzo zvidiki zvemhuka uye kuti kutsvagurudzwa kwevanhu kuchitsigira chirevo chekuti syringic acid inogona kubatsira kudzora shuga yeropa inoshaikwa.

Nepo vanhu vazhinji vachirasa zvirimwa zveSwiss chard chirimwa, zvinotomarara uye zvine hutano zvakanyanya.

Inotevera nguva, edza kuwedzera zvikamu zvese zveSwitzerland chard chirimwa kune madhishi senge masobho, tacos kana casseroles.

Swiss chard yakapfuma muvara uye inowanzo kuverengerwa muMediterranean yekubika. Iine flavonoid syringic acid, iyo inogona kubatsira mukuderedza mashuga eropa. Nekudaro, kutsvagisa-kwakavakirwa pavanhu nezve kugona kwayo kuri kushomeka.

10. Arugula

Arugula igwenzi rine mashizha kubva ku Brassicaceae mhuri inoenda nemazita mazhinji akasiyana, senge roketi, colewort, roquette, rucola uye rucoli.

Iyo ine hanyanisi mhiripiri uye mashizha madiki ayo anogona kuve nyore kuverengerwa mumasadhi kana kushandiswa sekushongedzwa. Inogona zvakare kushandiswa zvine mutsindo uye nemushonga ().

Kufanana nemimwe miriwo ine mashizha, yakazara nezvinhu zvinovaka muviri zvakadai sepro-vitamin A carotenoids uye mavhitaminzi B9 naK (31).

Ichowo chimwe chezvinhu zvakanakisa zvekudya nitrate, mukomboni unoshanduka kuita nitric oxide mumuviri wako.

Kunyangwe iwo mabhenefiti enitrate achiitirana nharo, zvimwe zvidzidzo zvakawana kuti zvinogona kubatsira kuwedzera kuyerera kweropa uye kudzikamisa kukanda kweropa nekukudza yako midzi yeropa ().

Arugula ishizha rakasvibira muriwo rinoenda nemazita akasiyana siyana, kusanganisira roketi uye rucola. Yakapfuma mumavitamini uye nema nitrate anowanzoitika, ayo anogona kubatsira kudzikisa kukwirisa kweropa nekuvandudza kuyerera kweropa.

11. Endive

Endive (inonzi "N-dive") ndeyayo Cichorium mhuri. Hazvinyanyo kuzivikanwa kupfuura mamwe mashizha ane mashizha, pamwe nekuti zvakaoma kukura.

Yakapetana, yakapfava mukugadzirwa uye ine nutty uye inonaka inovava kuravira. Inogona kudyiwa mbishi kana kubikwa.

Ingori hafu-kapu (25 gramu) yemashizha endive mashizha anotakura 72% yeDV yevhitamini K, 11% yeDV yevhitamini A uye 9% yeDV ye folate (33).

Ichowo chitubu chekaempferol, antioxidant iyo yakaratidzirwa kudzikisa kuzvimba uye kutadzisa kukura kwemasero ekenza mune test-tube masomo (,).

Endive ishoma-rinozivikanwa rine mashizha manyoro miriwo yakatetepa uye yakapfava mukugadzirwa. Iine zvinovaka muviri zvinoverengeka, zvinosanganisira antioxidant kaempferol, iyo inogona kudzora cancer cancer kukura.

12. Bok Choy

Bok choy imhando yeChinese kabichi.

Iyo ine gobvu, rakasvibira-girini mashizha ayo anoita kuwedzera kukuru kumasobho uye kurunga-fries.

Bok choy ine chicherwa selenium, icho chinoita basa rakakosha mukuziva basa, kudzivirira uye kudzivirira gomarara ().

Uye zvakare, selenium yakakosha kune yakakodzera thyroid gland basa. Iri gland riri mumutsipa wako uye rinoburitsa mahormone anoita basa rakakosha mumetabolism ().

Chidzidzo chekucherechedza chakabatanidza yakaderera maseru selenium nemamiriro ehutachiona akadai sehypothyroidism, autoimmune thyroiditis uye yakawedzera thyroid ().

Bok choy inozivikanwa muChina uye inowanzo shandiswa mumuto uye kumutsa-fries. Iine iyo mineral selenium, iyo inobatsira uropi hwako hutano, hutachiona, gomarara kuchengetedza uye hutano hutano.

13. Turnip Greens

Turnip magidhi ndiwo mashizha emuti we turnip, unova mudzi wemuriwo wakafanana nebeetroot.

Iyi magidhi inorongedza zvakawanda zvinovaka muviri kupfuura turnip pachayo, inosanganisira calcium, manganese, folate uye mavitamini A, C uye K (39).

Ivo vane yakasimba uye inonaka inonaka uye inowanzo kunakirwa yakabikwa kwete mbishi.

Turnip magidhi anoonekwa semuchinjikwa wemuriwo, uyo wakaratidzirwa kudzikisa njodzi yako yehutano mamiriro, senge chirwere chemoyo, gomarara uye kuzvimba (,,).

Turnip greens zvakare ine akawanda antioxidants anosanganisira gluconasturtiin, glucotropaeolin, quercetin, myricetin uye beta-carotene - ayo ese anoita basa mukuderedza kusagadzikana mumuviri wako ().

Turnip greens inogona kushandiswa seinotsiva kare kana sipinashi mune mazhinji mapapiro.

Turnip magidhi ndiwo mashizha emuchero wetipiru uye anoonekwa semuchinjikwa. Zvidzidzo zvakaona kuti zvinogona kudzikisira kushushikana mumuviri wako uye kudzikisira njodzi yako yechirwere chemoyo, gomarara uye kuzvimba.

Icho Chinokosha

Mashizha emashizha miriwo akazara nezvakakosha uye zvine simba zvinovaka muviri izvo zvakakosha kune hutano hwakanaka.

Neraki, yakawanda mashizha ane mashizha anogona kuwanikwa gore rese, uye anogona nyore kuverengerwa muzvikafu zvako - munzira dzinoshamisa uye dzakasiyana.

Kukohwa zvakawanda zvinonakidza zvehutano kubva pamashizha emashizha, ita shuwa yekuisa akasiyana aya miriwo mukudya kwako.