Chii chinonzi Mizuna? Zvese Nezve Izvi Zvakasarudzika, Leafy Green

Zvemukati

• Mhando dzemizuna
• Zvichida hutano hunobatsira
• Inopa hutano
• Akapfuma mune antioxidants
• Kwakanaka sosi yevhitamini K
• Kwakanaka sosi vhitamini C
• Iine makemikari ane simba ekurwisa kenza
• Inogona kuchengetedza hutano hwemaziso
• Zvinogona kuitika pasi
• Maitiro ekuwedzera mizuna kuchikafu chako
• Chinokosha

Mizuna (Brassica rapa var. nipposinica) ishizha rakasvibira muriwo rinowanikwa kuEast Asia (1).

Inotumidzwa zvakare seJapan yemasitadhi miriwo, dandemutande masitadhi, kana konya (1).

Chikamu cheiyo Brassica genus, mizuna ine hukama nemimwe miriwo inouraya, inosanganisira broccoli, cauliflower, kare, neBrussels zvinomera.

Iine girima rakasvibira, mashizha akasungwa ane madzinde matete uye mhiripiri, munuhwi unovava zvishoma. Ipo ichiwanzo kurimirwa musanganiswa yemaharadhi, inogona zvakare kunakirwa yakabikwa kana kusanganiswa.

Ichi chinyorwa chinoongorora mhando dzakajairika dzemizuna, pamwe nezvakanaka uye mashandisiro ayo.

Mhando dzemizuna

Sezvineiwo, mizuna ndeimwe yemimwe miriwo mishoma yakasimwa muchadenga sechikamu chekuyedza paInternational Space Station ().

Kazhinji zviri nyore kurima nekuti ine mwaka unokura wakareba uye unoita mushe mukutonhora kutonhora.

Parizvino, gumi nematanhatu emizuna, ayo akasiyana muvara uye magadzirirwo, akaonekwa. Izvi zvinosanganisira zvinotevera (3):

• Kyona. Mhando iyi ine penzura-yakatetepa, chena masheya ane mashizha akanyatsosungwa.
• Komatsuna. Mhando iyi ine girini yakasvibira, mashizha akakomberedzwa uye akagadzirwa kuti ave anodzivirira kupisa uye chirwere.
• Tsvuku Komatsuna. Izvo zvakafanana naKomatsuna asi nemashizha emaroon.
• Anofara Akapfuma. Pamwe yakasarudzika, iyi mhando yakasvibira yakasviba uye inogadzira maruva akafanana nemisoro midiki yemabroccoli.
• Vhitamini Green. Mhando iyi ine mashizha akadzika akanyorovera uye inopesana netembiricha inopisa neinotonhora.

Pasinei nerudzi, mizuna yakafuma mune zvinovaka muviri uye inogadzira kubaya kwepunchy pasadhi yako kana sangweji.

Kune gumi nematanhatu emizuna akasiyana nemuvara uye magadzirirwo. Zvimwe zvakare zvakakodzerwa zvirinani netembiricha yakanyanyisa.

Zvichida hutano hunobatsira

Ikozvino parizvino kuneganhurirwa kutsvagisa nezve chaiwo mabhenefiti emizuna. Asi, ayo ega zvinovaka muviri - uye brassica miriwo zvakajairika - zvave zvichibatanidzwa neakawanda hutano mabhenefiti.

Inopa hutano

Kufanana nekare, mizuna yakaderera mumacalorie asi yakakwira mumavitamini akati wandei nemaminerari, kusanganisira mavitamini A, C, uye K.

Makapu maviri (85 gramu) yemizuna mbichana inopa (, 5):

• Makorori: 21
• Mapuroteni: 2 magiramu
• Carbs: 3 magiramu
• Fiber: 1 gramu
• Vhitamini A: 222% yeiyo DV
• Vhitamini C: 12% yeiyo DV
• Vhitamini K: zvinopfuura zana muzana zveDV
• Calcium: 12% yeiyo DV
• Iron: 6% yeiyo DV

Iri girini rine mashizha rinonyanya kukwirira muvhitamini A, iro rakakosha mukuchengetedza kuona kwakanaka uye immune system yakasimba (,).

Akapfuma mune antioxidants

Kufanana nemimwe miriwo yakawanda yakaroverwa, mizuna ipfuma sosi yeanogonesa, ayo anochengetedza ako maseru kubva kukuvara kubva kumamorekuru asina kugadzikana anonzi mahara mahara.

Kuwedzera kwehuwandu hwemahara radicals kunogona kukonzera oxidative kusagadzikana uye kuwedzera njodzi yako yemamiriro akaita senge rudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, Alzheimer's, cancer, uye rheumatoid arthritis (,).

Mizuna ine akati wandei antioxidants, inosanganisira (,):

• Kaempferol. Ongororo-chubhu zvidzidzo zvinoratidza kuti iyi flavonoid komputa ine simba inorwisa-kupisa uye anticancer mhedzisiro (,).
• Quercetin. Rudzi rwechisikigo mumichero yakawanda nemiriwo, quercetin yakaratidzirwa kuratidza yakasimba-inopesana nehutachiona zvivakwa ().
• Beta carotene. Iri boka re antioxidants rinogona kusimudzira hutano hwemwoyo uye hwemaziso, pamwe nekuchengetedza kubva kune mamwe kanzira ().

Zvakafanana, kutsvagisa kwakanangana kunodiwa pamizuna pachayo.

Kwakanaka sosi yevhitamini K

Kunge mamwe mashizha ane mashizha, mizuna yakakwira muvhitamini K. Chaizvoizvo, makapu maviri (85 magiramu) echirimwa ichi chinotapira chinopfuura zana muzana reDV (5).

Vitamin K inonyanya kuzivikanwa nemabasa ayo mukuvhara ropa uye hutano hwepfupa.

Inobatsira kuburitsa mapuroteni anobatanidzwa mukugwamba, izvo zvinokanganisa kubuda kweropa kubva pakucheka kana kupwanya ().

Pamusoro pezvo, vhitamini K inosanganisirwa mukuumbwa kwemapfupa nekubatsira kubata calcium kuisa mumuviri wako, kudzikamisa kufa kweosteoblast (maseru anokonzera kukura kwemapfupa), uye kuratidza mamwe majini ane hukama nehutano ().

Zvimwe zvidzidzo zvinoratidza kuti kushomeka kwevhitamini K kunogona kuwedzera njodzi yako ye osteoporosis, mamiriro anoderedza mapfupa ako uye anomutsa njodzi yako yekutyoka ().

Kwakanaka sosi vhitamini C

Mizuna inoshamisa zvinoshamisa sosi yevhitamini C, ichipa 13% yeDV mune chete 2 mikombe mbishi (85 gramu) ().

Vitamin iyi ine antioxidant ine simba ine mabhenefiti akati wandei, sekutsigira immune system yako, kukurudzira collagen kuumbwa, uye kusimudzira kunwa kwesimbi (,,).

Uyezve, ongororo yezvidzidzo gumi neshanu yakabatanidza kudya kwakanyanya muvhitamini C kusvika 16% yakaderedza njodzi yehosha yemoyo, zvichienzaniswa nezvikafu zvakaderera muvhitamini ().

Ramba uchifunga kuti zvidzidzo mune mamwe mabhurasi zvinoratidza kuti huwandu hwakawanda hwevhitamini C hwakarasika panguva yekubika. Nepo kutsvagurudza kusati kwaongorora mizuna zvakanyanya, kushandisa mapfupi ekubika nguva uye kusabika mumvura kunogona kukubatsira iwe kuchengetedza yakawanda yeiri vhitamini (,).

Iine makemikari ane simba ekurwisa kenza

Mizuna inopa antioxidants inoratidzwa kuva neanticancer mhedzisiro.

Kunyanya, iyo kaempferol zvemukati zvinogona kudzivirira kubva kuchirwere ichi - uye bvunzo-chubhu zvidzidzo kunyange kucherechedza kuti ichi chikamu chinogona kubatsira kurapwa kwekenza (,,).

Tsvagiridzo zvakare inoratidza kuti cruciferous miriwo senge mizuna inogona zvakanyanya kudzikisa kenza yako njodzi. Nekudaro, zvidzidzo muvanhu zvakacherekedza zvakawanikwa zvakasiyana (,).

Nepo mhedzisiro iyi iri kuvimbisa, kumwe kutsvagurudza kwevanhu kunodiwa.

Inogona kuchengetedza hutano hwemaziso

Mizuna inozvirumbidza lutein uye zeaxanthin, maviri antioxidants akakosha kune hutano hwemaziso ().

Aya makomponi akaratidzirwa kuchengetedza yako retina kubva kukuvadzwa kweiyo oxidative uye kusefa kunze kunogona kukuvadza bhuruu mwenje ().

Nekuda kweizvozvo, ivo vanogona kuchengetedza kubva kune zera-rinoenderana macular degeneration (ARMD), inova iyo inotungamira chikonzero chehupofu pasi rese (,,).

Uyezve, lutein uye zeaxanthin zvinosanganisirwa nenjodzi yakadzikira yemakata uye chirwere cheshuga retinopathy, mamiriro maviri anogona kukuvadza chiratidzo chako (,).

Mizuna ishizha rakasvibira remuriwo rakaderera mumacalorie asi rakakwira ma antioxidant uye akawanda akakosha mavitamini - kunyanya A, C, uye K. Inogona kusimbisa ziso, pfupa, uye hutano hwemuviri, pakati pezvimwe zvakanaka.

Zvinogona kuitika pasi

Kunyangwe kutsvagisa kushoma, mizuna haina hukama nechero zvakakomba mhedzisiro.

Kunyange zvakadaro, kudya zvakawandisa kunogona kukonzera matambudziko ehutano kune avo vane brassica miriwo allergies ().

Nekuda kwehuwandu hwayo hwevhitamini K, mizuna inogona kupindira nemishonga yekuchera ropa, senge Warfarin. Naizvozvo, kana iwe uri pane vatete veropa, iwe unofanirwa kutaura kune wako wekuchengeta hutano usati wawedzera kudya kwako kwezvikafu zvakapfuma muvhitamini K ().

Mizuna zvakare ine oxalates, iyo inogona kukonzeresa mabwe eitsvo mune vamwe vanhu kana ikadyiwa muhuwandu hwakawanda. Kana iwe uchikombamira kumabwe eitsvo, iwe ungangoda kudzora kutora kwako ().

Kudya mizuna kwakachengeteka kuvanhu vazhinji. Nekudaro, huwandu hwakawanda hunogona kukonzeresa mhedzisiro kune avo vanotora vanoonda ropa kana vane njodzi huru yematombo etsvo.

Maitiro ekuwedzera mizuna kuchikafu chako

Kazhinji inotsanangurwa semusanganiswa pakati pearugula nemastard magidhi, mizuna ine hunyoro hwakashata, peppery kuravira iyo inowedzera chisingaoneki chibhakera kune yakasvibira uye yakabikwa ndiro.

Mizuna inogona kushandiswa mbishi mumasadhi. Muchokwadi, iwe unogona kunge wakamboidya kare, sezvo ichiwanzo wedzerwa kune akasunganidzwa esaradhi musanganiswa.

Inogona zvakare kunakirwa yakabikwa nekuiwedzera iyo yekumhanyisa-fries, pasita ndiro, piza, uye soups. Iwe unogona zvakare kuinhonga kuti ishandiswe seyakagadziriswa pane sandwiches kana ndiro dzezviyo.

Kunyangwe iwe uchizvitenga pamusika wemurimi kana kuchitoro chako chemuno, mizuna nyowani inofanirwa kuchengetwa muhomwe yepurasitiki mudhiri rekrisiti yefriji yako. Kuisa tauro repepa muhomwe kunogona kubatsira kudhonza chero hunyoro hwakawandisa hunogona kukonzeresa.

Ive neshuwa yekugezesa mashizha zvakanaka kushambidza chero tsvina kana tsvina usati waidya.

Mizuna inonaka, peppery kuravira inoita kuti ive yakanaka kune mapasta, piza, masobho, uye kurudzira-fries. Inodyiwa mbishi kana kubikwa asi inofanira kugara ichigezwa zvisati zvaitika.

Chinokosha

Mizuna igwenzi rine mashizha rakaderera mumacalorie asi rakakwira mumavitamini akakosha akati wandei uye antioxidants.

Iyo inogona kupa akati wandei hutano mabhenefiti, senge akavandudzwa pfupa, immune, uye maziso ezvehutano - uye kunyange anticancer mhedzisiro.

Nepo musika wemurimi wemunharaunda yako ungatakura, iwe unogona kuuwanawo kuzvitoro zveAsia.

Zvese mune zvese, mizuna inzira yakapusa uye ine hutano yekuwedzera pop yekuravira kune yako inotevera saladhi kana kumutsa-fry.