Phindu Labwino 22 Laumoyo Wa Zipatso za Brussels

Mayina Abwino Kwa Ana

Pansi:

Tsiku Lobadwa:

Tumiza

Nditumizireni Imelo Onetsani Patsamba

Monga

• Maola 6 apitawo Chaitra Navratri 2021: Tsiku, Muhurta, Miyambo ndi Kufunika Kwa Phwandoli
• 
• Maola 7 apitawo Hina Khan Amadzikongoletsa Ndi Shop Green Green Shadow Ndipo Glossy Nude Milomo Kuyang'ana Pazinthu Zosavuta Zambiri!
• Maola 9 apitawo Ugadi Ndi Baisakhi 2021: Sinthani Maonekedwe Anu Achikondwerero Ndi Masuti Achikhalidwe Olimbikitsidwa Ndi A Celeb
• Maola 12 apitawo Horoscope ya Tsiku ndi Tsiku: 13 Epulo 2021

Musaphonye

• Masewera Medvedev akutuluka mu Monte Carlo Masters pambuyo poyesa kwabwino kwa coronavirus
• Nkhani Vishnu Vishal ndi Jwala Gutta kuti amange mfundo pa Epulo 22: Onani zambiri apa
• Magalimoto Kabira Mobility Hermes 75 Kuthamanga Kwakukulu Kwamalonda Kutumiza Ma Scooter Amagetsi Kuyambitsidwa Ku India
• Makanema Ugadi 2021: Mahesh Babu, Ram Charan, Jr NTR, Darshan Ndi Nyenyezi Zina Zakumwera Zimatumiza Zofuna Kwa Otsatira Awo
• Zachuma Mtengo wa Golide Ugwa Osakhala Wodandaula NBFCs, Mabanki Ayenera Kukhala Amaso
• Ukadaulo Ngongole za AGR Ndi Makasitomala Atsopano A Spectrum Amatha Kukhudza Gawo Lama Telecom
• Maphunziro CSBC Bihar Police Constable Final Result 2021 Adalengezedwa
• Kuyenda Malo Opambana 10 Oti Muyendere Ku Maharashtra Mu Epulo

Mphukira ya Brussels, mtundu wa masamba obiriwira, ndiye gwero labwino kwambiri la mapuloteni pakati pa masamba obiriwira. Pokhala ndi kukoma kofanana kofanana ndi kabichi, mphukira ya Brussels imatha kutchedwa kuti phukusi lathunthu. Kuyambira ^[1] kunenepa kwambiri kwa matenda amtima, kabichi amawoneka mofanana kumathandizira kulimbikitsa mphamvu zowonjezereka komanso mawonekedwe abwino.

Komabe, mphukira ya Brussels imakhala ndi malingaliro olakwika omwe anthu amakhala nawo mbiri yoyipa chifukwa chakununkhira kwake. Koma izi zimangochitika mukamadula masamba odabwitsa. Mphukira ya Brussels imatha kuphatikizidwa mosavuta pazakudya zanu za tsiku ndi tsiku ndipo ili ndi njira zosiyanasiyana zomwe ingakonzekere.

Wodzaza ndi michere yomwe imakhudza thanzi lanu, mphukira ya Brussels ndiyabwino kwambiri kwa inu ^[ziwiri] maso, mafupa, khungu ndi thanzi lanu lonse.

Mtengo Wabwino Wa Zipatso za Brussels

Magalamu 100 a mphukira yaiwisi ya Brussels ali ndi kcal 43 yamphamvu, mafuta 0,3 magalamu, 0,09 milligrams thiamine, 0,09 milligrams riboflavin, 0,745 milligrams niacin, 0,309 milligrams pantothenic acid, 0,219 milligrams vitamini B6, 0.88 milligrams vitamini E, 0,337 milligrams manganese, ndi 0,42 milligrams nthaka. Zakudya zina zomwe zilipo ndi izi

• 8.95 magalamu chakudya ^[3]
• 2.2 magalamu shuga
• 3.8 magalamu a fiber
• 3.48 magalamu mapuloteni
• 86 magalamu madzi
• Ma micrograms 450 beta-carotene
• Mafilimu 61
• 19.1 mamiligalamu choline
• Makilogalamu 42 a calcium
• 1.4 milligrams chitsulo
• 23 milligrams magnesium
• Mafiligalamu 69 a phosphorous
• 389 milligrams potaziyamu
• 25 milligrams sodium
• Ma micrograms 38 a vitamini A
• 85 milligrams vitamini C
• Mavitamini 177 a vitamini K

Ubwino Waumoyo Wa Zipatso za Brussels

Kudya masamba obiriwira ndibwino kwambiri mthupi lanu.

1. Amamenya khansa

Masamba a Cruciferous amadziwika kuti amatha kuchepetsa chiopsezo cha khansa, chifukwa ali ndi zoletsa khansa zambiri. Kafukufuku akuwonetsa kuti zinthu za sulfure ku Brussels zimathandiza thupi lanu polimbana ndi khansa. Sulufule imanenedwa kuti imathandizira pakuchepetsa kwa prostate, ^[4] oesophageal, ndi khansa ya kapamba. Pamodzi ndi izi, amanenanso kuti ali ndi zida za antioxidant zomwe zimachotsa zopumira zomwe zimawononga maselo athanzi ndikukweza chiwopsezo cha khansa.

2. Bwinobwino fupa

Mphukira ya Brussels imakhala ndi vitamini K. Yambiri imathandizira kukonza kuyamwa kwa calcium ndikuchepetsa kuwonongeka kambiri kudzera mumkodzo. Calcium ndiyofunikira pakukulitsa mphamvu ya mafupa ndikupewa kutayika kwa ^[5] kuchuluka kwa mchere wamfupa. Momwemonso, kuchuluka kwa mchere monga mkuwa, manganese, chitsulo ndi phosphorous ku Brussels zimamera kumathandizira kulimbitsa mphamvu ya mafupa ndikupewa zovuta zokhudzana ndi mafupa monga ^[6] kufooka kwa mafupa.

3. Kusamala mahomoni

Makina osakanikirana omwe amapezeka ku Brussels amaphukira, pamodzi ndi zinthu zomwe zapezeka zakhala zikuthandizira pakuwongolera kuchuluka kwama mahomoni mthupi lanu. Zimakhudza ^[7] zotupa za chithokomiro ndi ntchito zake, zomwe zimathandizira kuwongolera mahomoni.

4. Zimasintha chitetezo cha mthupi

Zipatso za Brussels zili ndi vitamini C wambiri, yemwe amadziwika kuti ndiubwino kwambiri pamasamba. Vitamini C ndikofunikira pakukweza chitetezo cha mthupi. Zimathandiza kulimbikitsa chitetezo cha mthupi mwa kulimbikitsa kupanga maselo oyera m'magazi anu. Kukhala ngati antioxidant, zimathandizanso kuchepetsa chitukuko cha ^[8] matenda osachiritsika komanso kupsinjika kwa oxidative.

5. Zothandiza panthawi yoyembekezera

Folic acid ^[9] Ndikofunikira kwa amayi oyembekezera chifukwa amathandizira kupewa ziphuphu za neural tube, zomwe ndizofala zomwe zimakhudza ana masauzande ambiri chaka chilichonse. Zipatso za Brussels zimakhala ndi folic acid wambiri, potero zimapangitsa kukhala kofunikira panthawi yapakati. Komabe, akulangizidwa kuti mufunsane ndi dokotala ngati mukukonzekera kuyika masambawo muzakudya zanu za tsiku ndi tsiku.

6. Zimasintha chimbudzi

Masamba a Cruciferous amadziwika chifukwa cha michere yake yazakudya. CHIKWANGWANI chimathandizira kukulitsa chimbudzi pochepetsa kudzimbidwa ndikukweza chimbudzi. Imayendetsa ^[10] kuyenda kosalala m'matumbo kudzera m'matumba am'mimba, poyambitsa kuyenda kwa peristaltic.

7. Zimathandizira kuundana kwa magazi

Monga tanenera kale, masamba obiriwirawo ali ndi vitamini K. Vitamini ameneyu amathandizira kupititsa patsogolo magazi kuundana, potero amachepetsa mwayi ^{[khumi ndi chimodzi]} Kutaya magazi kwambiri pakavulala. Vitamini K amaonetsetsa kuti magazi akutsekemera bwino, mthupi lanu lonse.

8. Amachepetsa kuthamanga kwa magazi

Mphukira ya Brussels ili ndi ndalama zambiri ^[12] potaziyamu, mchere wofunikira kwambiri kuti thupi lanu liziyenda bwino. Potaziyamu ndi vasodilator, ndiye kuti, imathandizira pochepetsa kuthamanga ndi kusakhazikika m'mitsempha yamagazi. Amachepetsa kupsinjika kwa mtima wamitsempha, motero kumachepetsa kuopsa kwa sitiroko, matenda amtima, matenda amtima, ndi atherosclerosis.

9. Kutha kuchiritsa mwachangu

Vitamini C m'maphukira a Brussels ali ndi maubwino osiyanasiyana. Zimathandizira kupanga collagen yomwe ili yofunikira pakupanga kapena kusinthanso minofu, khungu ndi ^[13] maselo a minofu. Kudya masamba nthawi zonse kumathandizira kuchiritsa mwachangu mabala ndi kuvulala.

10. Zimasintha kagayidwe kake

Mavitamini a banja la vitamini B monga folate, riboflavin, pantothenic acid, vitamini B2 ndi zina, mogwirizana ndi kagayidwe kabwino komanso kagwiritsidwe ntchito kabwino m'thupi lanu. Kugwiritsa ntchito ^[14] Mphukira ya Brussels imathandizira thupi lanu kugaya chakudya moyenera, kuyamwa michere yoyenera ndikutenthetsanso ma calories mofulumira.

11. Amachepetsa kutupa

Glucosinolates ^{[khumi ndi zisanu]} ku mphukira ku Brussels kumatha kuwongolera momwe thupi lanu likuyankhira kutupa. Zimathandiza thupi pochepetsa kupweteka ndipo limapindulitsa kwa anthu omwe akudwala gout, nyamakazi, kupsinjika kwa oxidative, ndi zina zotupa.

12. Kuchepetsa kunenepa kwa Edzi

Zakudya zamagetsi zimadziwika kuti zimathandizira pakuchepetsa thupi. Kudya zipatso za Brussels kudzakuthandizani pakuwonda kwanu pamene fiber imatulutsa hormone yotchedwa ^[16] leptin yomwe ingachepetse kulakalaka kwanu kosalekeza. Zimathandizanso kuchepetsa kuphulika komanso kupondaponda, ndikuyeretsa matumbo anu ndi matumbo. Ili ndi ma calories ochepa kwambiri.

13. Imaletsa matenda ashuga

Antioxidant alpha-lipoic ku Brussels zimamera ^[17] zatsimikiziridwa kuti zimawonjezera mphamvu ya insulin ndikuchepetsa kuchuluka kwa shuga. Zimalepheretsa kusintha komwe kumachitika chifukwa cha kupsinjika kwa oxidative, komwe kumapezeka mwa anthu omwe ali ndi matenda ashuga.

14. Kuchepetsa thanzi la maso

Mphukira ya Brussels ndi yolemera ^[18] vitamini C, yomwe imadziwika kuti imathandizira kukhalabe ndi masomphenya. Imathandizira thanzi lamaso poteteza diso lanu ku matenda monga ngwalala ndi mavuto ena okhudzana ndi msinkhu. Momwemonso, antioxidant zeaxanthin imateteza dongolo ku zovulaza zakunja, monga kuchepa kwa macular.

15. Zimathandiza kuti magazi aziyenda bwino

Mafuta a sulfure omwe amamera ku Brussels amatenga gawo lalikulu pakugwira ntchito kwa ^[19] kuzungulira kwa magazi. Kudya masamba obiriwira nthawi zonse kumathandiza kuti magazi aziyenda bwino mthupi lanu.

16. Imathandizira mpweya wabwino

Olemera a ^{[makumi awiri]} chitsulo chosapezekanso m'maphukira a Brussels chimathandiza kwambiri pakuthandizira kupanga maselo ofiira amwazi mthupi lanu. Mwa kuthandiza njira ya hematopoiesis, imathandizira kupuma kwa minofu.

17. Zimalimbikitsa mphamvu

Mavitamini B omwe ali ndi zipatso zambiri ku Brussels amapindulitsa ^{[makumi awiri ndi mphambu imodzi]} kuwonjezera mphamvu. Kudya zipatso za Brussels kumatha kuthandizira kupanga ndikugwiritsa ntchito mphamvu moyenera ndi thupi lanu.

18. Amachepetsa cholesterol

Mpweya wotentha wa Brussels akuti ali ndi gawo lofunikira pakuwongolera ^[22] mafuta m'thupi. Zakudya zamasamba zamasamba zimaphatikizana ndi bile acid m'matumbo, kuti ichitike mthupi. Pofuna kudzanso bile acid, thupi limagwiritsa ntchito cholesterol potero amachepetsa mulingo womwe ulipo.

19. Zimasintha thanzi laubongo

Ma antioxidants ku Brussels amaphuka, monga ^{[2. 3]} mavitamini C ndi A ndi othandiza kukonza kukumbukira. Kudya masamba nthawi zonse kumathandizira kukonza ndikusamalira thanzi lanu.

20. Imathandizira kugwira ntchito kwa mitsempha

Kugwiritsa ntchito zipatso za Brussels pafupipafupi kumatsimikiziridwa kuti kumathandizira kuti mitsempha igwire bwino ntchito. Olemera a ^[24] potaziyamu m'masamba, omwe ndi electrolyte amachititsa kuti dongosolo la manjenje ndi minofu yonse zigwire ntchito.

21. Zimasintha khungu

Wolemera vitamini C, antioxidant, ziphuphu za Brussels zimakupindulitsani ^[25] khungu popeza limateteza khungu ku ngozi iliyonse yowonongeka. Kudya kosasunthika komanso kosavuta kwa masamba a cruciferous kumathandizira kukonza khungu lanu.

Ubwino Wathanzi Wam'mera

22. Zabwino pakukula kwa tsitsi

Zipatso za Brussels zimadzaza mchere ndi michere monga mavitamini A, C, E ndi K komanso iron, zinc ndi folic acid zomwe zimathandizira kukulitsa tsitsi. Zimathandizanso kulimbikitsa maubweya atsitsi ofowoka ndipo ndizopindulitsa ^[26] thanzi lakhungu.

Brussels Yabwino Imamera Maphikidwe

1. Ometedwa ku Brussels Amamera Saladi

Zosakaniza ^[27]

• 5-6 Zipatso za Brussels,
• 1/2 chikho chophika walnuts,
• Ndimu 1,
• Supuni 3 zowonjezera maolivi osakwatiwa,
• 1/2 supuni ya supuni mchere, ndi
• 1/2 supuni ya supuni ya tsabola wakuda wakuda.

Mayendedwe

• Dulani bwino masamba a ziphuphu za Brussels.
• Onjezani walnuts.
• Dulani bwinobwino theka la ndimu mu mphika, ndikufinya msuzi wa theka linalo.
• Thirani mafuta ndi nyengo ndi mchere ndi tsabola.
• Ikani kuti muphatikize.

2. Zipatso Zokazinga za Brussels Ndikumavala Mpiru

Zosakaniza

• Zipatso 5-6 zatsopano za Brussels,
• Supuni 3 zowonjezera maolivi osakwatiwa,
• Supuni 3 mchere,
• Supuni 3 tsabola wakuda,
• Supuni 2 apulo cider viniga,
• Supuni 1 ya nyemba mpiru, ndi
• Supuni 2 zodulidwa mwatsopano masamba a parsley.

Mayendedwe

• Chotsani uvuni ku 450 ° F.
• Phatikizani pamodzi masamba a Brussels, supuni 2 mafuta, 1/2 supuni ya supuni tsabola ndi 1/2 supuni ya tiyi mchere mu mphika.
• Phimbani ndi zojambulazo zotayidwa.
• Kuwotcha pa 450 ° F mpaka golide, kwa mphindi 20.

Zovala

• Sakanizani vinyo wosasa wa apulo cider, supuni 1 ya parsley, mchere, ndi tsabola m'mbale.
• Onjezerani mafuta otsala ndikuwapukutira mosalekeza.

• Onjezerani mphukira kuti muvale ndikusakaniza bwino.

Kusamala

• Ngakhale kulibe umboni weniweni, tikulangizidwa kuti tipewe kuphatikizira mphukira zambiri za Brussels muzakudya panthawi yomwe ali ndi pakati komanso poyamwitsa.
• Anthu omwe ali ndi matenda opweteka m'mimba ayenera kupewa ziphuphu za Brussels chifukwa zitha kukulitsa vuto.
• Anthu omwe amagwiritsa ntchito mankhwala okutira magazi monga warfarin ayenera kuchoka ku nthambi ya Brussels chifukwa cha vitamini K wambiri m'masamba.

1. [1]Stromberg, J. (2015). Kale, Zipatso za Brussels, Kolifulawa, ndi Kabichi ndi mitundu yonse yazomera zamatsenga. Vox, Vox Media, 10.
2. [ziwiri]Ciska, E., Drabińska, N., Honke, J., & Narwojsz, A. (2015). Ziphuphu zophika ku Brussels: magwero olemera a glucosinolates ndi ma nitriles ofanana. Zolemba pa Zakudya Zogwira Ntchito, 19, 91-99.
3. [3]Heimler D., Vignolini P., Dini M. G., Vincieri F.F & Romani A. (2006). Zochita zotsutsana ndi polyphenol zamitundu yodyera ya Brassicaceae. Chemistry Chakudya, 99 (3), 464-469.
4. [4]Podsędek, A. (2007). Ma antioxidants achilengedwe komanso mphamvu ya antioxidant yamasamba a Brassica: Kuwunika. LWT-Science Science and Technology, 40 (1), 1-11.
5. [5]Tai, V., Leung, W., Gray, A., Reid, I. R., & Bolland, M. J. (2015). Kudya kwa calcium ndi kuchuluka kwa mchere wamafupa: kuwunika mwatsatanetsatane ndikuwunika meta. Bmj, 351, h4183.
6. [6]Levander, O. A. (1990). Zipatso ndi ndiwo zamasamba zomwe zimapangitsa kuti anthu azidya mchere wathanzi komanso matenda. HortScience, 25 (12), 1486-1488.
7. [7]McMillan, M., Spinks, E. A., & Fenwick, G. R. (1986). Kuwona koyambirira kwamphamvu pazakudya zam'madzi zimatulutsa chithokomiro. Anthu Toxicology, 5 (1), 15-19.
8. [8]Singh, J., Upadhyay, A. K., Prasad, K., Bahadur, A., & Rai, M. (2007). Kusiyanasiyana kwa carotenes, vitamini C, E ndi phenolics m'masamba a Brassica. Zolemba Za Kupanga Zakudya ndi Kusanthula, 20 (2), 106-112.
9. [9]Malin J, J. D. (1977). Zochita zathu zonse ku Brussels zimamera: zotsatira zakusunga, kukonza, kuphika ndi ascorbic acid. International Journal of Food Science & Technology, 12 (6), 623-632.
10. [10]McConnell, A. A., Eastwood, M. A., & Mitchell, W. D. (1974). Makhalidwe athupi la zakudya zamasamba zomwe zingakhudze matumbo. Zolemba za Science of Food and Agriculture, 25 (12), 1457-1464.
11. [khumi ndi chimodzi]Pedersen, F. M., Hamberg, O., Hess, K., & Ovesen, L. (1991). Zotsatira za vitamini K wazakudya pa warfarin - zomwe zimapangitsa anticoagulation. Zolemba pa Internal Medicine, 229 (6), 517-520.
12. [12]Munro, D. C., CUTCLIFFE, J., & MACKAY, D. (1978). Kugwirizana kwa michere ya broccoli ndi ziphuphu za Brussels zimasiya kukhwima ndi umuna ndi N, P, K, ndi manyowa. Canadian Journal of Plant Science, 58 (2), 385-394.
13. [13]Halvorsen, B. L., Holte, K., Myhrstad, M. C., Barikmo, I., Hvattum, E., Remberg, S. F., ... & Moskaug, ndi. (2002). Kuwunika mwatsatanetsatane kwama antioxidants onse muzomera zam'madzi. Journal of Nutrition, 132 (3), 461-471.
14. [14]Pantuck, E. J., Pantuck, C. B., Garland, W. A., Min, B. H., Wattenberg, L. W., Anderson, K. E., ... & Conney, A. H. (1979). Mphamvu zolimbikitsira mabala a brussels ndi kabichi pamankhwala am'magazi amunthu. Clinical Pharmacology & Therapeutics, 25 (1), 88-95.
15. [khumi ndi zisanu]Fenwick, G. R., Griffiths, N. M., & Heaney, R. K. (1983). Kuwawidwa mtima kumamera ku Brussels (Brassica oleracea L. var. Gemmifera): udindo wa glucosinolates ndi kuwonongeka kwawo. Zolemba za Science of Food and Agriculture, 34 (1), 73-80.
16. [16]Nyman, E. M. G., Svanberg, S. M., & Asp, N. G. L. (1994). Kugawidwa kwama molekyulu komanso mamasukidwe akayendedwe kazakudya zamadzi zosungunuka zomwe sizimapezeka ku nyemba zobiriwira, ziphuphu za ku brussels ndi nandolo wobiriwira kutsatira mitundu yosiyanasiyana. Zolemba za Science of Food and Agriculture, 66 (1), 83-91.
17. [17]Packer, L., Kraemer, K., & Rimbach, G. (2001). Zinthu zamagulu a lipoic acid popewa zovuta za matenda ashuga. Zakudya zabwino, 17 (10), 888-895.
18. [18]Padayatty, S. J., Katz, A., Wang, Y., Eck, P., Kwon, O., Lee, J. H., ... & Levine, M. (2003). Vitamini C ngati antioxidant: kuwunika gawo lake popewa matenda. Zolemba pa American College of Nutrition, 22 (1), 18-35.
19. [19]Wachinyamata, C. M. (1998). Zakudya zofunikira: gawo lawo popewa matenda komanso kupititsa patsogolo zaumoyo. TECHNOLOGY YA CHAKUDYA-CHAMPAIGN Kenako CHICAGO-, 52, 63-147.
20. [makumi awiri]Adamson, J. W. (1994, Epulo). Ubwenzi wa erythropoietin ndi kagayidwe kazitsulo pakupanga maselo ofiira mwa anthu. M'masemina mu oncology (Vol. 21, No. 2 Suppl 3, pp. 9-15).
21. [makumi awiri ndi mphambu imodzi]Halliwell, B., Zentella, A., Gomez, E. O., & Kershenobich, D. (1997). Antioxidants ndi matenda amunthu: mawu oyamba. Ndemanga zaumoyo, 55 (1), S44.
22. [22]Herr, I., & Büchler, M. W. (2010). Zakudya zamagulu a broccoli ndi masamba ena opachika: zomwe zimatanthauza kupewa ndi kuchiza khansa. Ndemanga za khansa, 36 (5), 377-383.
23. [2. 3]Slemmer, J. E., Shacka, J. J., Sweeney, M.I, & Weber, J. T. (2008). Antioxidants ndi scavenger zaulere zopanda pake zochizira sitiroko, kuvulala koopsa kwaubongo ndi ukalamba. Mankhwala amakono, 15 (4), 404-414.
24. [24]Somjen, G. G. (1979). Potaziyamu wowonjezera wam'magazi am'magazi am'magazi. Ndemanga yapachaka ya physiology, 41 (1), 159-177.
25. [25]Shapiro, S. S., & Saliou, C. (2001). Udindo wa mavitamini posamalira khungu. Zakudya zabwino, 17 (10), 839-844.
26. [26]Xie, Z., Komuves, L., Yu, Q., Elalieh, H., Ng, D. C., Leary, C., ... & Kato, S. (2002). Kuperewera kwa vitamini D cholandirira kumalumikizidwa ndi kuchepa kwa kusiyanasiyana kwa khungu ndi kukula kwa ubweya wa tsitsi. Zolemba pa Investigative Dermatology, 118 (1), 11-16.
27. [27]Kuwala kokaphika. (2018, 30 Okutobala). Njira Za 40 Zathanzi Zophikira Zipatso za Brussels [Blog positi]. Kuchokera ku, https://www.cookinglight.com/food/recipe-finder/brussels-sprouts-recipes

Horoscope Yanu Mawa

Kudziwa

Nditumizireni Imelo Onetsani Patsamba