Mustard Greens: Nutrition Chokwadi uye Hutano Kubatsirwa

Zvemukati

• Nhoroondo yehutano
• Hutano mabhenefiti emastard magidhi
• Akapfuma muzvirwere-kurwisa antioxidants
• Kwakanaka sosi yevhitamini K
• Inogona kuwedzera hutachiona
• Inogona kubatsira hutano hwemwoyo
• Inogona kuve yakanaka kune ziso hutano
• Inogona kunge iine anticancer mhedzisiro
• Maitiro ekugadzirira uye kudya yemasitadhi magidhi
• Zvichida kudzikira
• Chinokosha

Masitadhi magidhi ari peppery-inonanzva magidhi anouya kubva kune yemasitadhi chirimwa (Brassica juncea L.) ().

Iyo inozivikanwa zvakare seye brown mustard, yemuriwo masitadhi, Indian mustard, uye Chinese mustard, masardard magidhi inhengo dze Brassica genus yemiriwo. Iri genus rinosanganisira zvekare, collard magidhi, broccoli, uye cauliflower (2,).

Kune mhando dzakasiyana, idzo dzinowanzo kuve dzakasvibira uye dzine yakasimba inovava, nezvinonhuwira.

Kuita kuti dziwedzere kunakidza, aya magidhi ane mashizha anowanzo kunakirwa yakabikwa, yakabikwa, inomesa-yakabikwa, kana kutonhwa.

Ichi chinyorwa chinopa kuongororwa kwakazara kwemasitadhi magidhi, kusanganisira yavo chikafu, mabhenefiti, uye mashandisiro.

Nhoroondo yehutano

Masitadhi magidhi ndechimwe chezvikafu zvinovaka muviri zvaunogona kudya, sezvo iwo ari mashoma mumakoriyori asi akapfuma mu fiber uye micronutrients ().

Imwe kapu (56 gramu) yemashizha yakasvibirira yemasitadhi inopa ():

• Makorori: 15
• Mapuroteni: 2 magiramu
• Mafuta: isingasviki 1 gramu
• Carbs: 3 magiramu
• Fiber: 2 magiramu
• Shuga: 1 gramu
• Vhitamini A: 9% yeiyo Mazuva ese Kukosha (DV)
• Vhitamini B6 (pyridoxine): 6% yeiyo DV
• Vhitamini C: 44% yeiyo DV
• Vhitamini E: 8% yeiyo DV
• Vhitamini K: 120% yeiyo DV
• Mhangura: 10% yeiyo DV

Uyezve, masardard magidhi ane 4-5% yeDV yecalcium, iron, potasium, riboflavin (vitamini B2), magnesium, uye thiamine (vhitamini B1), pamwe neiyo shoma zinc, selenium, phosphorus, niacin (vhitamini B3 ), uye folate ().

Inofananidzwa nemiriwo yemasitadhi yakasvibirira, imwe kapu (140 gramu) yemagadhi yemasitadhi yakabikwa ine huwandu hwakanyanya hwevitamini A (96% yeDV), vhitamini K (690% yeDV), uye mhangura (22.7% yeDV) . Asi, yakaderera mumavhitamini C uye E ().

Pickled mustard greens, inowanzo kunzi takana mumaJapanese nemaChinese chikafu, akafanana mumakoriyori, carbs, uye fiber seyakaomeswa masardard magidhi. Asi ivo vanorasikirwa nezvimwe zvinovaka muviri panguva yekunhonga, kunyanya vhitamini C ().

Nekudaro, kumwe kuongorora kwakaratidza kuti kunhonga yaive nzira inoshanda yekuchengetedza yakakosha michero yemiti ine antioxidant zvivakwa ().

Masitadhi magidhi akaderera mumakoriyori asi ane fiber yakawanda uye akawanda akakosha mavitamini uye mamineral. Kunyanya, iwo anonyanya kunaka mavitamini C uye K.

Hutano mabhenefiti emastard magidhi

Ikozvino parizvino kushomeka kutsvagisa nezve chaiwo mabhenefiti ekudya yemasitadhi midhi.

Zvakadaro, izvo zvinovaka muviri zvinowanikwa mumastard magidhi - uye Brassica miriwo kazhinji - yanga ichibatanidzwa nezvakawanda zvehutano zvinobatsira

Akapfuma muzvirwere-kurwisa antioxidants

Antioxidants zvinongoitika zvirimwa zvirimwa zvinobatsira kudzivirira kubva kune oxidative kusagadzikana kunokonzerwa nekuwedzeredza kwemahara radicals ().

Mahara radicals haana kugadzikana mamorekuru anogona kukuvadza maseru ako. Tsvagiridzo inoratidza kuti nekufamba kwenguva, kukuvara uku kunogona kutungamira kune zvakakomba, zvisingaperi mamiriro, senge chirwere chemwoyo, gomarara, uye chirwere cheAlzheimer (,).

Nepo mazinga ema antioxidants akasiyanasiyana pakati pemhando dzakasiyana dzemastard magidhi, aya mashizha ane mashizha akawandisa ane hupfumi hweanopa antioxidants senge flavonoids, beta carotene, lutein, uye mavitamini C uye E (,,,).

Pamusoro pezvo, mhando tsvuku dzakapfuma muanthocyanins, ayo ari matsvuku-epepuru pigments anowanikwa mumichero nemiriwo izvo zvakabatanidzwa nenjodzi yakadzikira yehosha yemwoyo, gomarara, uye mhando 2 chirwere cheshuga (,).

Pakazara, kusanganisira masitadhi magidhi mune zvaunodya zvinogona kubatsira kudzivirira kubva kuzvirwere zvine chekuita nekushushikana nekushushikana.

Kwakanaka sosi yevhitamini K

Ose akasvibira uye akabikwa masardard magidhi ndiwo anoshamisa mavitamini K, achipa 120% uye 690% yeDV pamukombe mumwe (56 gramu uye 140 magiramu), zvichiteerana (,).

Vitamin K inonyanya kuzivikanwa nebasa rayo rakakosha mukubatsira nekugwamba kweropa. Izvo zvakare zvakaratidzirwa kuve zvakakosha kune moyo uye mapfupa hutano ().

Muchokwadi, vhitamini K isina kukwana yakave yakabatanidzwa nenjodzi yakawedzera yechirwere chemoyo uye osteoporosis, mamiriro anokonzeresa kuderedzwa kwesimba remapfupa uye nenjodzi yakawedzera yekutyoka (,).

Ongororo dzichangoburwa dzakaratidzawo kubatana pakati pekushomeka kwevhitamini K uye hutano hwehuropi. Vitamin K isina kukwana inogona kusanganiswa nenjodzi yakawedzera yekutadza kushanda kwehuropi, kuora mwoyo, uye chirwere cheAlzheimer. Nekudaro, kumwe kutsvagurudza kunodiwa (,).

Inogona kuwedzera hutachiona

Masitadhi magidhi anogona zvakare kuve akanaka kune yako immune system.

Mukombe mumwe chete (56 gramu mbishi, 140 magiramu akabikwa) inopa inopfuura chetatu chevhitamini C yako yezuva nezuva inoda (,).

Vitamin C is a mvura-soluble vhitamini izvo zvakakosha kune yakasimba immune immune. Kutsvagurudza kunoratidza kuti kusawana vhitamini C yakakwana mukudya kwako kunogona kunetesa immune system yako, zvichikuita kuti ubatwe nechirwere ().

Pamusoro pezvo, vhitamini A mune yemasitadhi midhi inotsigirawo yako immune mhinduro. Inoita izvi nekusimudzira kukura nekuparadzirwa kwemasero eT, inova mhando yesero reropa jena rinodiwa kubatsira kurwisa hutachiona hunogona kuitika (,).

Inogona kubatsira hutano hwemwoyo

Masitadhi magidhi anogona zvakare kuve akanaka kune moyo wako.

Iwo akatakurwa nema antioxidants senge flavonoids uye beta carotene, ayo ave achibatanidzwa nenjodzi yakadzikira yekukudziridza nekufa kubva kuchirwere chemoyo (,,).

Imwe ongororo yezvidzidzo zvisere yakawana kuti kunwa kwakanyanya kwemashizha emashizha Brassica miriwo inosanganiswa neakakosha 15% yakaderedza njodzi yehosha yemwoyo ().

Sezvimwe nezvimwe Brassica miriwo, masardard magidhi ane macomputer anobatsira kusunga bile acids mune yako digestive system. Izvi zvakakosha, sekudzivirira kudzoserwa kwe bile acids kunotungamira kudzikisa cholesterol mazinga (24).

Sekureva kweimwe bvunzo-chubhu kudzidza, kupisa steard magidhi kunowedzera zvakanyanya yavo bile acid inosunga maitiro. Izvi zvinoratidza kuti miriwo yemasitadhi yakasviba inogona kuve necholesterol-yekudzikisa mikana, kana ichienzaniswa nekuidya yakasvibira ().

Inogona kuve yakanaka kune ziso hutano

Pakati peaya antioxidants mumastard greens pane lutein uye zeaxanthin, ayo akaratidzirwa kubatsira hutano hwemaziso (,,,).

Kunyanya, macomputer maviri aya anobatsira kuchengetedza retina yako kubva kukuvara kweiyo oxidative, pamwe nekusefa kunze kwechiedza chebhuruu chinogona kukuvadza (,).

Nekuda kweizvozvo, kutsvagisa kunoratidza kuti kudya chikafu chakapfuma mu lutein uye zeaxanthin kunogona kubatsira kudzivirira kubva mukusangana nezera-macular degeneration, inova iyo inonyanya kukonzera hupofu pasi rese ().

Inogona kunge iine anticancer mhedzisiro

Mukuwedzera kune zvine simba antioxidants, iyo inogona kunge iine anticancer mhedzisiro, masardard magidhi akakwirira muboka rezvinobatsira zvinomera zvinomera zvinonzi glucosinolates ().

Mune bvunzo-chubhu zvidzidzo, glucosinolates yakaratidzirwa kubatsira kudzivirira maseru pakurwisa DNA uye kudzivirira kukura kwemasero ane gomarara. Zvisinei, izvi zvikomborero hazvina kuongororwa kuvanhu ().

Saizvozvowo, bvunzo-chubhu yekudzidza yemasitadhi yemashizha yakabviswa yakawana zvinodzivirira maronda ekoloni nemapapu. Zvakadaro, zvidzidzo muvanhu zvinodiwa ().

Kana zviri zvekutsvagisa muvanhu, zvidzidzo zvekucherechedza zvakaratidza kubatana pakati pekudyiwa kwe Brassica miriwo - asi kwete yemasitadhi midhi - uye nengozi yakadzikiswa yemamwe marudzi ekenza, kusanganisira mudumbu, colorectal, uye ovarian cancer (,,,).

Masitadhi magidhi akapfuma mumakemikari akakosha emiti uye micronutrients, kunyanya mavhitaminzi A, C, uye K. Nekuda kweizvozvo, kuzvidya kunogona kuve nezvakanaka kune ziso nemoyo hutano, pamwe neanticancer uye immune-inosimudzira zvivakwa.

Maitiro ekugadzirira uye kudya yemasitadhi magidhi

Kune nzira dzakawanda dzekunakidzwa nemasitadhi magidhi.

Mbishi yemasitadhi yakasvibirira inowanzo kuwedzerwa kune mamwe magivhi akavhenganiswa kuti ipe peppery, inowedzera zvinwiwa zvekunaka kune masaradhi. Vamwe vanhu vanotonakidzwa nekuzvishandisa mumasmoothies nemajusi egirini.

Nepo yakabikwa yemasitadhi miriwo inogadzira inonaka padivi dhishi kuti ishumire pamwe nehuku yakakangwa kana hove dzakabikwa, inoshandawo musopu, stews, uye casseroles.

Kubatsira kuenzanisa hunhu hwavo hwakapinza, aya maginiki anonhuwirira anowanzo bikwa aine sosi yemafuta, senge maorivhi kana bota, pamwe neasidhi ine acidic, senge vhiniga kana muto wemonimu.

Masitadhi magidhi anogona zvakare kunwa achishandisa musanganiswa weshuga, munyu, vhiniga, chilis, uye gariki.

Zvisinei nekuti unoishandisa sei, magardard magirini anonyatso chengetwa mufiriji uye oshambidzwa nguva pfupi usati washandisa.

Masitadhi magedhi igirini yakasvibira ine mashizha anogona kuwedzera peppery, kunhuvira kune yakasvibira kana yakabikwa ndiro.

Zvichida kudzikira

Kunyangwe kutsvagisa kuri kushoma, magardard magidhi anowanzoonekwa seane hutano uye akachengeteka. Nekudaro, izvo zvinogona kukonzeresa kusagadzikana mune vamwe vanhu.

Sezvo masitadhi magidhi akakwirira muvhitamini K - vhitamini iyo inobatsira nekugwamba kweropa - kuidya kunogona kukanganisa kurapa-kutetepa mishonga.

Naizvozvo, vanhu vari paropa vanoonda, senge warfarin, vanofanirwa kubvunza chiremba wavo vasati vaisa huwandu hwemashizha aya mashizha muzvikafu zvavo ().

Uyezve, masardard magidhi ane oxalates, ayo anogona kuwedzera njodzi yematombo eitsvo mune vamwe vanhu kana ikadyiwa muhuwandu hwakawanda. Kana iwe uchinge wakanangana ne oxalate-mhando itsvo matombo, iwe ungangoda kudzora masardard magidhi mune kwako kudya ().

Masitadhi magidhi anowanzo chengeteka kudya. Zvisinei, sezvo ivo vakanyanya muvhitamini K uye iine oxalates, huwandu hwakawanda hunogona kukonzeresa mhedzisiro kune vanhu vanotora ropa vanoonda kana vane njodzi huru yematombo etsvo yemhando ye oxalate.

Chinokosha

Masitadhi magidhi ndiwo mashizha ane mhiripiri emuti wemastarda uye ane hutano hunoshamisa.

Ivo vakanyanya kukwirisa muvhitamini K, vhitamini C, uye zvinomera zvinomera zvinogona kuve ne antioxidant uye anticancer mhedzisiro. Pamusoro pezvo, kusanganisa magardard mumidhiya yako kunogona kubatsira moyo, ziso, uye hutano hwemuviri.

Iine peppery yavo, zvinonhuwira zvinonaka, masardard magidhi inonaka inowedzera kumasaradhi, masobho, kana casseroles. Inogona zvakare kupiswa uye kukandwa nemafuta emuorivhi, garlic, uye muto wemonimu kune yakapfava dhishi dhishi.