18 Yakasarudzika uye Hutano Miriwo

Zvemukati

• 1. Daikon
• 2. Taro mudzi
• 3. Delicata squash
• 4. Sunchokes
• 5. Chayote squash
• 6. Dandelion miriwo
• 6. Fiddleheads
• 8. Jicama
• 9. Mufarinya
• 10. Celeriac
• 11. Rutabaga
• 12. Romanesco
• 13. Hari inorwadza
• 14. Purslane
• 15. Mashua
• 16. Tomatillos
• 17. Matombo
• 18. Salsify
• Chinokosha

Miriwo inowanzodyiwa, yakadai sesipinachi, lettuce, mhiripiri, karoti, uye kabichi, zvinopa zvinovaka muviri zvakawanda nezvinwiwa. Hazvishamisi kuti ivo vari pakati pemhando dzakakurumbira pasi rese.

Nepo mavegi aya aine hutano hwakanaka, kuvimba nawo zvakanyanya kunogona kukutadzisa kubva pakuedza sarudzo diki diki.

Muchokwadi, kutsvagisa kunoratidza kuti kuwedzera dzakasiyana miriwo mukudya kwako kunogona kubatsira kudzikisa njodzi yako yechirwere chemwoyo - uye kunyatso kugadzirisa hupenyu hwako hwese (,,).

Zvinoshamisa, zviuru zvemiriwo dzakasiyana zvinomera pasi rese, zvimwe zvacho zvinogona kuwanikwa kwaunogara.

Heano gumi nematanhatu miriwo yakasarudzika inogona kuita kuwedzera kune hutano uye kunonakidza kune kwako kudya.

1. Daikon

Daikon inguva yechando radish inowanzo shandiswa muAsia ndiro. Iine hunyoro hunyoro uye hwakapfava, peppery flavour, inofanana nekaroti, chena karoti ine shizha pamusoro.

Iyo yakadzika kwazvo mumacalorie, ichipa 25 chete pamukombe wakabikwa (147 magiramu). Iyo zvakare yakazara nezvakawanda zvinovaka muviri, zvinosanganisira vhitamini C, mhangura, potasium, uye folate ().

Uyezve, daikon ine huwandu hwakawanda hwemakomputa emiti ane simba, akadai seglucosinolates, ayo anoita se antioxidants uye anogona kunge aine anticancer properties (,).

2. Taro mudzi

Taro mudzi wemuriwo unozivikanwa senyika carb mu Africa neAsia. Kana yakabikwa, ine tambo inonaka inonaka uye yakapfava, ichiigadzira yakanakisa kumira-mukati kwembatatisi, mbatatisi, uye miriwo ine sitachi.

Ichowo chakanakisa sosi ye fiber, vhitamini E, B mavitamini, potasium, phosphorus, magnesium, uye manganese ().

Taro inonyanya kubatsira hutano hwekugaya nekuda kwayo inonakidza fiber zvemukati.

Zvidzidzo zvinoratidza kuti yayo fiber inoshanda se prebiotic, ichikurudzira kukura kwehukama hwemukati mabhakitiriya ayo anosimudzira hutano hwemuviri uye anodzivirira pazvirwere zvemuviri, pakati pezvimwe zvakanaka (,).

3. Delicata squash

Delicata squash rudzi rwe squash yezhizha - kunyangwe ichikohwa munguva yechando - iine chimiro chakareba uye ruvara rwakachenuruka runoratidzwa nemitsetse yakatwasuka.

Kusiyana nemamwe mapundu, akadai sebutternut kana manhanga, madhirian ane ganda rakatetepa, rakapfava uye anogona kudyiwa pasina kusvuura mbichana yekunze. Delicata ine inotapira, manhanga-senge flavour iyo inowirirana zvakanaka nezvakawanda zvekudya.

Iyo zvakare yakaderera mumacalorie uye carbs, ichiita iyo yakanakisa yakaderera-carb imwe nzira kune yakasviba miriwo yakaita mbatatisi uye mbatatisi ().

4. Sunchokes

Jerusarema artichoke (Helianthus tuberosus) imhando yezuva yezuva yakasimwa kune ayo anodyiwa machubhu, ayo anowanzo kuzivikanwa se sunchokes.

Iyi starchy yemuriwo inoita kunge ginger mudzi. Kana yabikwa, iri nyoro uye inonaka zvishoma nutty.

Tsime rakanaka rezviwanikwa zvakawanda, Jerusarema artichokes anonyanya kukwirira nesimbi, yakakosha pakugadzira masero eropa, uye inulin, rudzi rwefibre iyo inogona kukurudzira hutano hwekugaya uye kudzora shuga yeropa (,).

5. Chayote squash

Chayote ndeyemhuri imwechete semanhanga uye zucchini.

Iri rakajeka girinhi, makwati akaunyana ane nyoro, inodyiwa ganda uye chena, nyama nyoro iyo inowanzo bikwa asi inogonawo kudyiwa mbishi.

Kunyangwe iri shoma mumakoriori, yakazara nevitamin nemaminerari. Imwe kapu (132 gramu) yechayote mbishi ine 25 macalorie chete, asi ichipa makumi matatu muzana ezuva nezuva kukosha (DV) yefolate, B vhitamini inobatanidzwa muDNA synthesis uye cellular function ().

6. Dandelion miriwo

Zvese zvikamu zveiyo dandelion chirimwa (Taraxacum officinale) zvinodyiwa, kusanganisira mashizha, ayo anozivikanwa se dandelion greens.

Kunyangwe isingafarirwe semamwe mashizha ane mashizha, anotakurwa nemavhitamini akawanda, zvicherwa, nemishonga yemiti ine simba, kusanganisira vhitamini K, iron, uye polyphenol antioxidants ().

Yakawanda bvunzo-chubhu uye zvidzidzo zvemhuka zvinoratidza kuti dandelion magidhi anogona kudzikisa shuga yeropa uye cholesterol uye kubatsira kudzivirira kukuvara kwemaseru ().

Chii chimwezve, ivo vanogona kunakirwa mbishi kana kubikwa uye voita chinotsiva chikuru cheimwe miriwo yakaita sepinachi kana letisi.

6. Fiddleheads

Fiddleheads ndiwo anonhuwira mashizha evadiki ferns ayo asati aburitswa. Yakakurumbira pakati pevashandi, ivo vanokohwa kubva kune vasina kusimba ferns uye vane rakasimba ronda, rakamonana chimiro.

Fiddleheads akapfuma mune zvinovaka muviri uye zvinomera zvemiti, senge provitamin A, vitamini C, uye manganese ().

Yadzo carotenoid yekudyara pigments inosanganisira lutein uye beta carotene, iyo ine antioxidant uye inorwisa-kupisa mhedzisiro uye inogona kudzivirira pamamiriro akasiyana siyana sevamwe kanzira uye zvirwere zvemaziso (17,).

Fiddleheads inosanganisirwa nyore nyore mune inomutsa-fries, masobho, uye pasita.

8. Jicama

Jicama ndiwo unodyiwa mudzi we Pachyrhizus erosus muzambiringa. Turnip-yakafanana muchimiro, ine chena, ine nyama inotapira zvinyoro.

Muriwo uyu une tuberous unotakurirwa vhitamini C, vhitamini inonyungudika nemvura yakakosha kune hutano hwemuviri uye inoshanda se antioxidant ().

Jicama zvakare yakazara nefiber, kusanganisira inulin, prebiotic iyo yakanaka kune yako gut hutano ().

9. Mufarinya

Mufarinya, unozivikanwawo seyuca, mudzi wemuriwo unotaridzika kunge mbatatisi asi uine hutapira husinganetsi.

Kazhinji mashed, yakakangwa, kana yakagochwa, inofanira kubikwa kudzikisa huwandu hwayo hwecyanogenic glycosides, iyo inogona kukanganisa utachiona basa (21).

Mufarinya isosi yakanaka yevhitamini C, akawanda B mavitamini, magnesium, potasium, manganese, uye mhangura. Izvo zvakare zvinonaya kusanaya kwemvura, zvichiita chikafu chekudya chevanhu vari munyika dzichiri kusimukira (,).

10. Celeriac

Celeriac ndeye yakasarudzika midzi miriwo iyo inowirirana zvakanyanya ne celery uye parsley.

Iyo ine celery-senge kuravira iyo inogadzira yakanakisa yakaderera-carb kutsiva matapiri mumasobho uye stews, kunyange iyo inogona zvakare kunakidzwa yakasviba.

Celeriac saizvozvo sosi huru yephosphorus, potasium, uye mavitamini C uye K ().

11. Rutabaga

Rutabagas, inonziwo swedes, snaggers, kana neeps, ndeye muchinjikwa yemuriwo mumhuri imwechete sekare, kolifulawa, uye kabichi.

Ivo vanofungidzirwa kunge muchinjikwa pakati petipipi uye kabichi uye zvinonyatso fanika setipisi muchitarisiko. Nekudaro, ivo vane yakasviba ganda uye ine yakasviba flavour.

Rutabagas yakaderera mumacalorie asi akapfuma mune zvinovaka muviri senge fiber, vhitamini C, phosphorus, potasium, manganese, uye magnesium, ichivaita chikafu-chakakora veggie iyo inogona kunakirwa mbishi kana kubikwa ().

12. Romanesco

Romanesco yemuriwo unobata maziso neyakaomarara, yakatenderera-yakaita chimiro uye yakajeka ruvara rwegirini. Uyezve, inopa akati wandei akasimba emakwenzi emiti.

Tsvagiridzo inoratidza kuti brassica miriwo - iyo inosanganisira romanesco, broccoli, uye kabichi - vakapfuma mu polyphenol antioxidants uye nezvimwe zvinomera zvinomera izvo zvinogona anticancer uye immune-inosimudzira mhedzisiro ().

Semuenzaniso, chikafu chine hupfumi hwesimbi chinogona kuchengetedza kubva kukenza, mapapu uye kenza yemazamu. Zvisinei, chikafu hachifaniri kutarisirwa semushonga wechirwere ichi (,,).

13. Hari inorwadza

Mavhiri anorwadza (Momordica charantia) ndiwo mukobvu wakakura pasi rese uye unokosheswa nekuda kwemasimba awo akasimba ekurapa.

Mhando dzakasiyana dziripo, asi dzese dzine kuravira kunorwadza. Ivo anowanzo shandiswa mumidziyo yakaita semuto, makari, uye kurunga-fries.

Iyo miriwo yagara ichishandiswa mumushonga wechivanhu kurapa akasiyana mamiriro, akadai seshuga, mabayo, chirwere cheitsvo, uye psoriasis ().

Kwayedza-chubhu uye kutsvagurudza kwemhuka kunoratidza kuti huswa hunorwadza hune anti-kupisa, anticancer, uye anti-chirwere cheshuga mhedzisiro nekuda kwekuwanda kwayo kwezvirimwa zvinomera ().

14. Purslane

Purslane isora ​​rinodyiwa rinokura zvakasikwa muminda nehuswa. Chaizvoizvo chinotapira, chine mashizha anopenya uye hwema hwemoni.

Purslane yakaderera kwazvo mumakoriori, ichingounza 9 chete pa1-mukombe (43-gramu) uchishumira. Panguva imwecheteyo, ine huwandu hunoshamisa hwe potassium, magnesium, uye alpha-linolenic acid (ALA), chirimwa-chakavakirwa omega-3 mafuta ().

Inopfumawo mune zvine simba antioxidants, kusanganisira vhitamini C, beta carotene, glutathione, uye alpha tocopherol, iyo inobatsira kudzivirira kukuvara kwemaseru uye kudzivirira pazvirwere zvisingaperi (,).

15. Mashua

Mashua chirimwa chinotumbuka chinozvarwa kuSouth America chinogadzira chinodyiwa tuber ine pungent, peppery flavour.

Iwo machubhu anouya nemarudzi akasiyana siyana - anosanganisira yero, tsvuku, uye yepepuru - uye akaratidzirwa kuti anopa antibacterial, anti-inflammatory, uye antioxidant mhedzisiro mumhuka uye bvunzo-chubhu zvidzidzo ().

Zvisinei, maererano nekutsvakurudza mumakonzo, mashua inogona kukuvadza testicular function. Saka nekudaro, inofanirwa kudyiwa zvine mwero ().

Mashua inowanzo bikwa asi inogona kupihwa mbishi.

16. Tomatillos

Yakakurumbira muchikafu cheMexico, tomatillos inhengo dzemhuri ye nightshade, iyo inosanganisira madomasi uye mbichana.

Tomatillos akafanana nemadomasi uye akafukidzwa muhomwe yemapepa inobviswa usati wadya.

Kana dzaibva, dzinotora ruvara rwegirini, rwepepuru, kana kuti dzvuku, zvichienderana nemhando yacho. Tomatillos inogona kutorwa panzvimbo dzakasiyana dzekuibva, ichipa kuravira kwetart kana ichiri diki uye inotapira kuravira kana yakura.

Uyezve, zvine huturu-dense uye yakaderera macalorie, ine 1-mukombe (132-gramu) inoshumira ichipa 42 macalorie chete, zvakadaro inopfuura 17% yevhitamini C yako yezuva nezuva inoda ().

17. Matombo

Ramps rudzi rwehanyanisi yemusango inozvarwa kuNorth America uye yakabatana zvakanyanya negariki uye shallots. Hunhu hwavo hwakasimba, garlicky uye hwema hupfumi zvinoita kuti vafarirwe pakati pevapfuri uye nevanoshanda zvakafanana ().

Ramps inzvimbo yakadzika yevhitamini C, iyo inowedzera kunwa kwesimbi uye inodzivirira kukuvara kwemaseru uye hutachiona (37,).

Uyezve, tsvagiridzo inoratidza kuti allium miriwo yakaita rampu inogona kubatsira kudzikisa njodzi yako yezvirwere zvisingaperi sekenza uye chirwere chemwoyo (,,).

18. Salsify

Salsify imidzi yemuriwo yakafanana nekaroti refu. Iyo inouya nemhando chena uye nhema, imwe neimwe iine hunhu hwakajeka uye kutaridzika.

Nhema salsify ine ganda rakasviba uye inowanzozodaidzwa kunzi "yemuriwo oyster" nekuda kweiyo yakapfava oyster-kunge hwema. Kune rimwe divi, iyo chena dzakasiyana ine ganda reganda uye inonzi inonaka kunge moyo weArtichoke.

Mhando mbiri idzi dzinogadzira zvakanaka mimwe midzi miriwo yakaita sembatatisi uye makarotsi uye akakwirira muzvakawanda zvinovaka muviri, zvinosanganisira vhitamini C, mavitamini akawanda B, uye potasium ().

Uyezve, salsify inogona kukurudzira manzwiro ekuzara uye kudzikisa cholesterol mwero nekuda kwayo kwakanyanya fiber zvemukati (,).

Chinokosha

Daikon, manwiwa anovava, romanesco, uye purslane anongova mashoma ezviuru zveasingawanzo asi miriwo ine hutano zvikuru inorimwa kutenderera pasirese.

Kuwedzera zvimwe zvezvirimwa izvi kuchikafu chako hazvingogadzirise mukanwa mako uye kuwedzera munakiro kune madhishi ako asiwo zvinogona kuwedzera hutano hwako hwese.

Usatya kuyedza iyi yakasarudzika miriwo kana iwe ukaiona pamisika yevarimi kana kuchitoro chako chemuno.