Iyo gumi nematanhatu Yakapfuma Midzi Miriwo

Zvemukati

• 1. Hanyanisi
• 2. Mbatatisi
• 3. Turnips
• 4. Ginger
• 5. Beet
• 6. Garlic
• 7. Radishes
• 8. Fennel
• 9. Makarotsi
• 10. Celeriac
• 11. Turmeric
• 12. Mbatatisi
• 13. Rutabaga
• Icho Chinokosha
• Kudya Kugadzirira: Mazuva ese Kudya kwekuseni nePatato Hash

Midzi miriwo yakagara ichinakidzwa sechikamu chinonaka chekudya zvine hutano.

Inotsanangurwa semuti unodyiwa unokura pasi pevhu, mbatatisi, karoti uye hanyanisi ndiyo mienzaniso mishoma inozivikanwa nevakawanda.

Nekudaro, kune mamwe akawanda marudzi - yega yega iine yakasarudzika seti yezvibereko uye hutano hunobatsira.

Heano gumi nematanhatu ane hutano midzi miriwo yekuwedzera pane chako chikafu.

1. Hanyanisi

Hanyanisi yakakurumbira miriwo miriwo, inoshanda sechinhu chinonyanya kudyiwa mumakicheni mazhinji.

Izvo zvakakwirira mu fiber, vitamini C uye antioxidants (1).

Antioxidants ndiwo makomputa anogona kuchengetedza maseru ako kukuvara kweiyo oxidative uye kubatsira kudzivirira chirwere (,).

Kutsvagurudza kunoratidza kuti kudya hanyanisi kunogona kuve kwakabatana neakawanda akasiyana ehutano mabhenefiti.

Semuenzaniso, kumwe kuongorora kwakaratidza kuti kudya ma3,5 ounces (100 gramu) eonion mbishi pazuva zvakaderedza huwandu hweshuga yeropa mune vanhu vane chirwere cheshuga ().

Zvakare, kumwe kutsvagurudza kwakacherekedza kuti hanyanisi inogona kuve nemasimba anticancer zvivakwa, nezvidzidzo zvekucherechedza zvinobatanidza kudya kwakanyanya kwemudzi uyu wemuriwo kune njodzi yakaderera yemhando dzakajairika dzekenza (,).

Hanyanisi dzinoshanda mushe mukudya kwakasiyana siyana uye dzinogona kuwedzerwa nyore nyore kumasaradhi, masobho, mazai akachekwa, casseroles, mupunga kana ndiro dzepasta uye nezvimwe zvakawanda.

Pfupiso Hanyanisi yakakwira muma antioxidants uye inogona kubatsira kudzikisa shuga yeropa
nhanho uye njodzi yako yemamwe kanzira.

2. Mbatatisi

Mbatatisi inotapira uye inonaka yemidzi miriwo ine hutano hwakanyanya uye yakazara nehutano hunobatsira.

Ivo vakapfuma mu fiber, vhitamini C, manganese uye vhitamini A uye yakanaka sosi yeanoverengeka antioxidants - inosanganisira beta-carotene, chlorogenic acid uye anthocyanins (7, 8,).

Kuongororwa kwezvidzidzo zvitatu kwakaratidza kuti kudya magiramu mana ewhite mbatatisi chena zuva rega rega kwemavhiki gumi nemaviri kwakavandudza kudzora kweshuga muropa kune vanhu vane chirwere cheshuga ().

Nekuda kwevhitamini A yavo yezvinyorwa, zvimwe zvidzidzo zvinoratidza kuti uyu mudzi wemiriwo unogona zvakare kuvandudza mashandiro ezvirwere mumuviri, kudzivirira kubva pakurasikirwa nekuona uye kutsigira hutano hweganda (,,).

Mbatatisi inogona kubikwa, kubikwa, kugochwa kana kuisirwa sadza uye kunakirwa seinonaka padivi dhishi kana kuwedzerwa kune zvese kubva kumasangweji kusvika kumasaladhi kusvika kumabhodhoro emangwanani.

Pfupiso Mbatatisi inogona kubatsira kusimudzira shuga yeropa uye iri
yakakwira vhitamini A, iyo inogona kuchengetedza kuona uye kugadzirisa hutachiona uye ganda
hutano.

3. Turnips

Turnips inonaka midzi yemuriwo uye yakarimwa kwemazana emakore.

Vane chimiro chinoyevedza chemuviri, chiri sosi huru yevhitamini C, faibha, manganese uye potasium (14).

Kuwedzera vhitamini C kuchikafu chako kunogona kubatsira kukurudzira hutachiona, pamwe nekumwe kuongorora kuchiona kuti kuwana zvakakwana vhitamini iyi kunogona kubatsira kudzikisa zviratidzo uye kupfupisa kuomarara kwezvirwere zvekufema, zvakadai sehwahwa hwakawanda ().

Pamusoro pezvo, ongororo dzinoratidza kuti kudya mimwe miriwo inouraya, senge turnips, inogona kusangana nenjodzi yakaderera yemudumbu, zamu, colorectal uye kenza yemapapu (,,,).

Turnips dzinogona kuchinjaniswa mukati chero ipi yekubheka panzvimbo yematatata. Edza kugadzira turnip fries, coleslaw, stir-fry kana saladi.

Pfupiso Turnips yakakwira mukuzvidzivirira-inowedzera vhitamini C uye inofungidzirwa se
mudzi pamwe neiyo cruciferous miriwo. Kudya icho kunogona kuve nechekuita nechepasi
njodzi yemamwe marudzi ekenza.

4. Ginger

Ginger chirimwa chinotumbuka kubva kuChina chakabatana zvakanyanya nemimwe miriwo midzi senge turmeric.

Inotakurwa nema antioxidants, kusanganisira yakasanganiswa kongiri inonzi gingerol, iyo yanga ichibatanidzwa nerunyorwa rurefu rwezvibatsiro zvehutano ().

Imwe ongororo mumadzimai 1,278 akazvitakura yakawana kuti ginger raibudirira mukuderedza kusvotwa uye kurwara kwemangwanani ().

Inogona zvakare kudzikisira kurwadziwa nekuzvimba, pamwe nekumwe kutsvagurudza kunoratidza kuti ginger kubvisa kunogona kubatsira kubvisa kurwadziwa kwekuenda kumwedzi uye kudzikisa zviratidzo muvanhu vane osteoarthritis (,,).

Ginger inoita kuwedzerwa kukuru kune tii, masobho, smoothies uye stew uye inogona kuunza zest zing kune chero chero dhishi.

Pfupiso Ginger yakafuma mune antioxidants uye inogona kubatsira kudzikisira kusvotwa uye
kudzikisa kurwadziwa uye kuzvimba.

5. Beet

Beet ndeimwe yemidzi inovaka midzi miriwo inowanikwa, kurongedza huwandu hwakawanda hwefibre, folate uye manganese mune yega yega yekushandira (25).

Iwo zvakare akakwirira mu nitrate, ayo anobatsira zvinomera zvinodyiwa zvinogona kubatsira kudzikamisa yako tsinga dzeropa, zvinogona kudzikisira BP uye kuvandudza hutano hwemwoyo ().

Zvidzidzo zvakare zvinoratidza kuti kudya beet kunogona kuvandudza kurovedza muviri uye kuwedzera kuyerera kweropa kuuropi hwako (,,).

Pamusoro pezvo, zvidzidzo zvemhuka zvakawana kuti bheetroot dhisiki inogona kunge iine anticancer zvimiro uye inogona kudzora kukura uye kupararira kwekenza maseru (,).

Kuti utore mukana weakasarudzika hutano hwebheet, edza kugocha, juicing, kunhonga, kufashaira kana kupisa ichi chinonaka mudzi midzi.

Pfupiso Beet chitubu chakanaka chenitrate uye chinogona kunatsiridza kurovedza muviri
mashandiro, kuwedzera kuyerera kweropa uye kudzikisira kukura kwekenza maseru -
zvinoenderana nezvidzidzo zvevanhu nemhuka.

6. Garlic

Garlic mudzi wemuriwo uri weiyo Allium genus uye inowirirana zvakanyanya nehanyanisi, maekisi, chives uye shallots.

Imwe neimwe yekushandira gariki inozvirumbidza yakawanda yakawanda yakakosha zvinovaka muviri, kusanganisira manganese, vhitamini B6 uye vhitamini C (32).

Uyezve, inozivikanwa nekurapa kwayo, ayo anonyanya kunzi ari mukomboni allicin, inoburitswa kana clove yegariki yapwanywa, kutsengwa kana kutemwa ().

Zvidzidzo zvakawana kuti gariki inogona kusimudzira hutano hwemwoyo nekudzikisa BP uye huwandu hwecholesterol yakazara uye triglycerides (,,).

Inogona zvakare kuwedzera immune immune, sekutsvagisa kunoratidza kuti inogona kudzikisira kuomarara kwechiratidzo uye kubatsira kudzivirira hutachiona, senge furuu yakajairika (,).

Zvakanakisisa pane zvese, gariki inonyanya kuita mabasa akasiyana siyana uye inogona kushandiswa kuwedzera kunaka kwesobho rako raunofarira, sauces, madhiri edivi uye makosi makuru.

Pfupiso Garlic ine masimba ekurapa nekuda kwechikamu
allicin. Zvinogona kubatsira kuvandudza hutachiona hwako, kudzikamisa BP uye kudzikira
cholesterol uye triglyceride mazinga.

7. Radishes

Radishes inogona kunge iri diki, asi ivo vanokwanisa kurongedza punch kana zvasvika pakudya.

Ivo vakaderera muma carbs uye macalorie zvakadaro ane huwandu hwakanaka hwefibre uye vhitamini C (39).

Radishes zvakare ane antifungal zvivakwa uye anga achibudirira kurwisa akati wandei mafungi mu test-tube uye mhuka zvidzidzo (,).

Kwete izvozvo chete, asi ongororo yemakonzo yakawana kuti mashizha emuti wechi radish anokwanisa kudzivirira maronda emudumbu ().

Radishes akanaka pakuunza zvishoma zvekudya kune ako ekudya kana zvekudya. Edza kuwedzera zvidimbu kumaslaw, sandwiches, salads kana tacos kuti upe dhishi rako kusimudzira kunovaka uye kunonaka.

Pfupiso Radishes ane huwandu hwakawanda hwefibre uye vhitamini C. Ivo vanogona
zvakare ine antifungal zvivakwa uye inogona kudzivirira kubva mudumbu maronda,
zvinoenderana nemhuka uye bvunzo-chubhu zvidzidzo.

8. Fennel

Inozivikanwa yeiyo licorice-senge flavour, fennel imhando yemaruva yemhando inoenderana nechero karoti.

Pamusoro pekupa mashoma macalorie pakushanda, fennel inorongedza fiber, vhitamini C, potasium uye manganese (43).

Iyo zvakare ine mukomboni anethole, iyo inopa fennel yayo yakasarudzika kuravira, hwema uye hwakawanda hwakawanda hwehutano mabhenefiti.

Imwe ongororo yegonzo yakaratidza kuti anethole yaikwanisa kugadzirisa mamwe maenzyme anobatanidzwa mukusanganisa muviri kwe carbs kubatsira kudzikisa huwandu hweshuga yeropa ().

Uyezve, bvunzo-chubhu dzakacherekedza kuti anethole ine antimicrobial zvinhu uye inogona kutadzisa kukura kwebhakitiriya (,).

Fennel inogona kunakirwa nyowani, yakagochwa kana kukwizwa, pamwe nekusanganiswa mumashizha, masobho, sauces uye pasita ndiro.

Pfupiso Fennel ine iyo anethole yekomboni, iyo yakaratidzwa kune
kuderedza shuga yeropa uye kuvhara kukura kwebhakitiriya mu test-tube uye mhuka
zvidzidzo.

9. Makarotsi

Seimwe yemidzi inonyanyo kuzivikanwa miriwo, karoti zvakare kumusoro machati seimwe yeanovaka muviri zvakanyanya.

Ivo vari kututirana nevitamini A uye K, pamwe neakakosha antioxidant beta-carotene (47,).

Kudya macarrots kwakabatana neyakagadziriswa antioxidant chinzvimbo uye yakadzika cholesterol mazinga muvanhu nemhuka (,).

Kumwe kutsvagurudza kunoratidza kuti kudya kwakanyanya kwecarotenoid, senge beta-carotene, kunogona kuve nenjodzi yakaderera yemamwe marudzi ekenza, kusanganisira zamu, prostate uye gomarara remudumbu (,,).

Uyezve, kudya carotenoids kunogona kudzivirira kubva kune zera-rakabatana macular degeneration (AMD), iyo inotungamira chikonzero chekuona kurasikirwa (,).

Makarotsi anoita chikafu chakawanda kana achidyiwa asina kubikwa kana kunyikwa muhummus, asi anogona zvakare kubikwa uye kushandiswa mukumutsa-fries, stews kana padivi madhishi.

Pfupiso Karoti dzakakwirira mu beta-carotene, iyo inogona kusungirirwa kune yakaderera
njodzi yematambudziko ekuona uye mamwe marudzi ekenza. Kudya macarrots zvakare
yakabatanidzwa nechepasi cholesterol mwero uye yakavandudzwa antioxidant chinzvimbo.

10. Celeriac

Iyo inozivikanwawo semudzi weselery, celeriac inyanzvi uye inonaka midzi yemiriwo iri nyore kubika uye kunakidzwa.

Iine dhivhiti inovhenekera yevhitamini C uye phosphorus uye zvakare inopa kwakanyanya vhitamini K, kusvina mu80% yezuva nezuva yakakosheswa kukosha mune imwechete-kapu (156-gramu) inoshumira (56).

Vitamin K chinhu chakakosha chinovaka muviri, chakakosha pakuvhara ropa kwakakodzera ().

Izvo zvakare zvinodiwa kune mashandiro e osteocalcin, protein protein inova yakakosha kune rako pfupa hutano ().

Celeriac ine nutty kuravira uye yakasviba mameseji ayo anonyanya kushanda musaradhi. Inogona zvakare kubikwa, kugochwa, kubikwa kana kuzorwa uye kushandiswa panzvimbo yemapatata munenge chero nzira yekubika.

Pfupiso Celeriac iine hupfumi-hune midzi yemiriwo yakakwira mukati
vhitamini K, vhitamini iyo inodikanwa pakuvhara kweropa uye hutano hwepfupa.

11. Turmeric

Turmeric imhando yemidzi yemidziyo iri yemhuri imwechete yemiti sejinja uye kadhimamu.

Iwo ma rhizomes, kana mudzi, wemuti unowanzo gayiwa kuita zvinonhuwira, izvo zvinoshandiswa kuwedzera kupenya kwemavara, kuravira uye kubatsira kwehutano kune yakawanda ndiro.

Turmeric ine komputa inonzi curcumin, iyo yakaratidzirwa kudzivirira kuumbika kweropa, kudzikisa cholesterol mazinga uye kudzikisa mamaki ekuzvimba mune ese bvunzo-chubhu uye zvidzidzo zvemhuka (,,).

Kutsvagurudza muvanhu zvakare kunoratidza kuti curcumin inogona kudzikamisa marwadzo akabatana, kudzikamisa huwandu hweshuga yeropa uye kudzikisa zviratidzo zvekushushikana (,,).

Turmeric inowanikwa zvakanyanya se spice uye inogona kuwedzerwa kune ese maviri anotapira uye anotapira mapira, pamwe nezvinwiwa, senge yegoridhe turmeric mukaka.

Kuti ukohwe mabhenefiti ayo, ita shuwa kuti ubatanidze turmeric nepepuru nhema, sezvo yekupedzisira iine komputa inogona kusimudzira zvakanyanya kutorwa kwecurcumin mudumbu rako ().

Pfupiso Turmeric ine curcumin, chinhu chakabatana
ine runyorwa rurefu rwezvakanakira, kusanganisira nekuvandudza marwadzo akabatana, mashuga eropa
uye zviratidzo zvekuora mwoyo.

12. Mbatatisi

Mbatatisi zvinoshandiswa zvakasiyana-siyana uye zvinowanika zvakanyanya, nemhando dzinosvika zviuru zviviri zvakasiyana izvo zvirimwa munyika zana neshanu pasirese (,).

Ivo zvakare vane hutano hwakanyanya, kurongedza chunk yakanaka ye fiber, vhitamini C, vhitamini B6, potasium uye manganese (68).

Mbatatisi dzakabikwa uye dzatonhora zvakare dzakakwira mune isingadziviriri starch, rudzi rwe starch inopfuura isina kugayiwa kuburikidza neako ekugaya nzira uye inobatsira kupa yako inobatsira gut mabhakitiriya (,).

Pasina kutaura, mbatatisi yakabikwa chikafu chinoshamisira kuzadza, kukuchengetedza uchinzwa kuzere kwenguva yakareba, izvo zvinogona kukurudzira kuonda (,).

Bvisa mbatatisi dzakakangwa kana zvigadzirwa zvakagadzirwa zvembatatisi, izvo zvinowanzo kuve nemafuta akawanda, munyu uye macalorie asi zvichishayikwa muhutano Panzvimbo iyoyo, sarudza yakabikwa, yakabikwa kana yakabikwa matapiri kuti uwane zvinovaka muviri zvakanyanya.

Pfupiso Mbatatisi inorongedza zvakawanda zvinovaka muviri uye yakakwira mune isingadziviriri starch.
Ivo vari zvakare kuzadza kwazvo, izvo zvinogona kukurudzira kuonda.

13. Rutabaga

Rutabagas midzi yemidziyo yemhuri yemasitadhi uye inowanzo kurimwa nekuda kwemashizha nemidzi inodyiwa.

Imwe neimwe inoshumira yeRutabagas inopa yakawanda vitamini C, potasium uye manganese pamwe chete nezvirwere-kurwisa antioxidants (73,).

Rutabagas zvakare yakanaka sosi ye fiber, iyo inogona kubatsira kutsigira hutano hwako hwekugaya uye kudzikira kweropa uye cholesterol mazinga ().

Ivo zvakare vanopa glucosinolates, sarufa-ine makomputa ayo anowanzo kuwanikwa mumuchinjikwa miriwo inogona kubatsira kudzivirira kubva kune cancer cancer kukura uye kukura uye kudzivirira oxidative kusagadzikana (,).

Rutabaga inogona kuzorwa, kubikwa kana kugochwa uye kunakirwa mumasobho, masaladi, manodles uye kunyange madhiri.

Pfupiso Rutabagas yakakwira mu fiber uye glucosinolates, iyo inogona kubatsira
chengetedza kenza uye kudzivirira kushushikana kweiyo oxidative.

Icho Chinokosha

Mazhinji emiti inovaka uye inonaka midzi miriwo iripo - yega yega iine yakasarudzika seti yehutano mabhenefiti

Kubva kudzikisa kushushikana kweiyo oxidative kudzivirira chirwere chisingaperi, kuwedzera kushumirwa kana maviri emidzi miriwo kuchikafu chako chezuva nezuva kunogona kubatsira zvakanyanya.

Kuti uwane mhedzisiro, sanganisa iyi inonaka midzi miriwo nemhando dzakasiyana-siyana dzeupfumi kuti ubatsire kuwedzera kudya kwako uye hutano hwako.

Kudya Kugadzirira: Mazuva ese Kudya kwekuseni nePatato Hash