Iyo 8 Inonyanya Kunaka Nightshade Zvibereko nemiriwo

Zvemukati

• Madomasi
• Mbatatisi
• Bhero mhiripiri
• Hot mhiripiri
• Shiraplant
• Tomatillos
• Goji michero
• Blueberries

Ndezvipi nightshade michero uye veggies?

Zvibereko zveNightshade nemiriwo iboka rakakura rezvirimwa kubva kumhuri yesolanum uye capsicum. Miti yeNightshade ine chepfu, imwe inonzi solanine. Nepo kumedza nightshade zvinomera zvinogona kuuraya, michero nemiriwo mune ino yakafanana sosi yemiti - mazhinji ayo iwe aunowana kuchitoro chako chemuno - zvakachengeteka kudya.

Izvi zvinodaro nekuti huwandu hwechinhu ichi chine chepfu chakadzikiswa kusvika kumatanho asina chepfu kana michero nemiriwo zvaibva. Zvakadaro, mashizha nemabriji emuti unouraya weNightshade ane chepfu uye haafanire kudyiwa.

Tsvaga chaizvo kuti ndeapi ema nightshades anonyanya kuvaka muviri.

Madomasi

Madomasi ndiwo akakosha ezvikafu zvakawanda nekuda kwezvikonzero zvakawanda. Pamusoro pekuti ivo vari nyore sei kukura, ivo zvakare vane yakazara nehutano. Chibereko ichi chakazara muvhitamini A uye C, uye zvakare yakanaka sosi, potasium, vhitamini B-6, manganese, uye chikafu chekudya.

Sekureva kwechirongwa chePenn State University's Extension, tsvagiridzo iriko inoratidza kuti madomasi ane carotenoids, zvine simba antioxidants inodzivirira muviri kubva kune mamwe marudzi egomarara. Lycopene, yakajairika carotenoid inowanikwa mumadomasi, inogona kubatsira kudzikisa njodzi yepancreatic, prostate, uye kanzura yekugaya.

Edza iyi nyowani-kubva-iyo-gadheni nyanya muto kuti ikudziye iwe pazuva rinotonhora.

Mbatatisi

Mbatatisi ndechimwe chezvikafu zvakanyanya kurimwa zvinoshandiswa muWestern world. Ivo zvakare chikamu chemhuri isingagumi nightshade iyo inogona kuve ine chepfu zvine hunyoro kana ichidyiwa isati yaibva, apo ganda richiri rakasvibira.

Mbatatisi manyuko makuru evitamini C, ayo anobatsira kubatsira hutachiona. Iinewo potasium yakakwana, vhitamini B-6, uye faibha kuti ive chikafu chine hutano kupfuura chaungafungidzira. Zvakare, iwo ane carotenoids, flavonoids, uye caffeic acid, ese mafomu eepytonutrients anozivikanwa kukurudzira rubatsiro rwehutano, sekureva kweUSDA.

Kune zvakare akawanda marudzi akasiyana emhando, ayo ane akasiyana hutano mabhenefiti. Mbatata dzakapfuma muvhitamini A, B, C, uye E, pamwe nesimbi uye zinc. Ivo vanopa nzira iri nyore yekuwana inodikanwa, yakawandisa huwandu hwevakavaka muviri kune vanhu vanogara mune dzichiri kusimukira nyika.

Mbatatisi haina kuita sehutano kana yagadzirwa neakawanda mafuta, munyu, uye maoiri, kunge mafrimu eFrance. Nekuti hapana chinorova chikafu chechikadzi, edza izvi kutora mbatatisi yakagochwa.

Bhero mhiripiri

Kana iwe uchida kukwidziridzwa kwevhitamini C, bhero mhiripiri sarudzo huru. Imwe mhiripiri yakasvibira ine vhitamini C kupfuura orenji.

Bhero mhiripiri imwe yeanonaka tudyo mumhuri ye nightshade. Iwe unogona kuzvicheka uye kuzvinyudza muhummus, kuwedzera kune iyo inomhanyisa fry, kana kuyedza kugadzira iyi bhero pepper farro saladi.

Hot mhiripiri

Hot mhiripiri inogona kunge iri nightshades, asi sezuva dzinogona kuunza kumwe kupisa. Uye kana rurimi rwako rukashingirira kutsva, madhimoni anopisa aya ane zvinovaka muviri.

Kazhinji inopisa pepper - sejalapenos, serrano mhiripiri, uye mutsvuku kana muto mutsvuku - ndiwo manyuko evhitamini C, vitamini A, uye potasium.

Capsaicin, chii chinobatsira kupa mhiripiri mhiripiri yavo, yakaratidzirwa kudzikisa kuzvimba, izvo zvinogona kubatsira vanhu vane kusagadzikana kwemajoini kufamba nemarwadzo mashoma.

Kana iwe uchida chimwe chinhu chinotapira nezvinonhuwira zvako, edza kugadzira izvi chili-chokoreti yakanyikwa macheri.

Shiraplant

Shiraplant isosi yakanaka yemanganese, chicherwa chakakosha mukusimudzira uye metabolism. Pamusoro pezvo, sekureva, eggplant ine zvakasikwa antioxidants izvo zvinogona kubatsira kudzivirira ganda rako kubva kune oxidative kusagadzikana kwezuva re ultraviolet radiation.

Nekuda kweiyo nyama yavo inogadzirwa kana yabikwa, ivo vanozivikanwa pakati pezvinomera - funga eggplant parmesan - pamwe nevegans.

Sungai pamwe chete iyi okra yakakangwa uye biringanya kuti muedze chimwe chinhu nechidiki cheMediterranean.

Tomatillos

Tomatillo nightshade inokura mumakwande uye yakafanana netamati. Yakajairika muCentral neSouth America, ndicho chikafu chemasukisi egirandi eMexico uye anogona kufashaidzwa, kuomeswa, kana kupiswa.

Kunyangwe isiri yeutano yakawandisa seyako gadheni-dzakasiyana nyanya nyowani, ine antioxidants uye inogona kukubatsira iwe kuverera imwe fiber mukudya kwako pasina kuwedzera mune yakawandisa macalorie.

Tarisa uone tomatillo salsa ine hutano kana zvirinani asi yakakangwa tomatillo huku mupunga mbiya izere nemapuroteni uye faibha.

Goji michero

Kuti uwane matsva eji goji, unofanira kushanyira nzvimbo yekuChina. Asi ivo vanowanzo kuwanikwa munzvimbo dzezvakakosha zvitoro mufomu yakaomeswa, dzimwe nguva yakanyorwa sewolfberries.

Goji michero ine mapuroteni uye akawanda ane hutano amino acids senge tyramine. Iwo akanyanya ma antioxidants, ayo anobatsira immune immune uye cell hutano. Kana iwe uri kuyedza ivo kwenguva yekutanga, ziva kuti zvinokwanisika kuva sejoriki kwavari. Iwe uchazoda kumira kuzvidya kana iwe ukaita kukurumidza kana kurwara.

Kuti uwane ma nightshades anobatsira zvakanyanya mukudya kwako, edza kuwedzera goji majeji mune ino bheri cobbler.

Blueberries

Blueberries ine solanine alkaloid kunge nightshade zvinomera, kunyange zvisiri technically nightshade chirimwa. Bhabheri zvinowanzoitwa sechikafu chakanyanya nekuti vazhinji vanofunga kuti zvine kenza-inodzivirira zvigadzirwa. Izvo zvakakwirira muma antioxidants, ayo anozivikanwa kudzikisa kuzvimba. Nezvo izvo mupfungwa, blubhebheri inofungidzirwa kudzivirira hutachiona hwehutachiona senge metabolic syndrome, mhando 2 chirwere cheshuga, Alzheimer's, uye chirwere chemwoyo.

Sekureva kwevaongorori veGerontological Society of America, humbowo kubva kuongororo dzichangoburwa hunoratidza kuti mablueberries ane flavonoids, kunyanya inonzi anthocyanin, inoenderana nekukosha kwekuziva.

Mukombe weblueberries unopa kota yevhitamini C yako yezuva nezuva, pamwe nekupa imwe fiber yekudya. Iyo faibha, kana ichibatanidzwa nemaprobiotic mu yogati, inogona kuchengeta yako matumbo ematumbu mukushanda kwakanaka.

Nezve mangwanani ane hutano kuputika kwebhuruu mufaro, edza iyi bhabheri uye sipinashi smoothie.