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Kumele Ubuke

Ungaphuthelwa

Ikhaya Ezempilo Ukudla okunomsoco Nutrition oi-Amritha K Ngu U-Amritha K. ngoJanuwari 16, 2019

Ihlumela laseBrussels, uhlobo lwemifino e-cruciferous, ngumthombo omuhle kakhulu wamaprotheni phakathi kokutholwa kwemifino eluhlaza. Ukuthola ukunambitheka okucishe kufane neklabishi, ihlumela laseBrussels lingabizwa njengephakethe eliphelele lezempilo. Kusuka ku- ^[1] ukukhuluphala ngokweqile kwesifo senhliziyo, iklabishi libukeka ngokufanayo lisiza ukukhuthaza amandla andayo nebala elinempilo.

Kodwa-ke, ihlumela laseBrussels liba yisisulu somqondo ovamile owedumela elibi ngenxa yokunambitheka kwalo okukhulu. Kepha lokhu kwenzeka kuphela lapho upheke ngokweqile imifino emangalisayo. Ihlumela laseBrussels lingafakwa kalula ekudleni kwakho kwansuku zonke futhi linezindlela ezahlukahlukene ezingalungiswa ngalo.

Igcwele izakhamzimba ezinomthelela oqondile empilweni yakho, ihlumela laseBrussels lilungele wena ngokukhethekile ^[okubili] amehlo, amathambo, isikhumba nempilo yakho yonke.

Inani Elinempilo Lamahlumela eBrussels

Amagremu ayi-100 amahlumela aluhlaza aseBrussels anamandla kcal angama-43, u-0.3 amagremu amafutha, ama-thiamine ayi-0.139, ama-0.09 milligram riboflavin, ama-niacin angu-0.745, i-0.309 milligrams i-pantothenic acid, u-0.219 milligram uvithamini B6, ama-milligram angu-0.66 amavithamini E, ama-manganese angu-0.337, nama-milligram angu-0.42 zinc. Ezinye izakhamzimba ezikhona yilezi

8.95 amagremu ama-carbohydrate ^[3]
2.2 amagremu ushukela
3.8 amagremu ifayibha yokudla
3.48 amagremu amaprotheni
86 amagremu amanzi
Ama-micrograms angama-450 beta-carotene
Ama-micrograms angama-61
19.1 milligram choline
42 milligrams calcium
1.4 milligrams iron
23 milligrams magnesium
69 milligrams phosphorus
389 milligrams potassium
25 milligram sodium
Ama-micrograms angama-38 uvithamini A
Ama-milligram angama-85 uvithamini C
177 ama-micrograms kavithamini K

Izinzuzo Zezempilo Zamahlumela eBrussels

Ukunikeza izinzuzo eziningi, ukusetshenziswa kwemifino eluhlaza kuhle kakhulu emzimbeni wakho.

1. Ulwa nomdlavuza

Imifino yeCruciferous aziwa ngekhono lawo lokwehlisa ingozi yomdlavuza, njengoba icebile ngama-cancer inhibitors. Ucwaningo luveza ukuthi okuqukethwe kwesibabule eBrussels kuhlomula kusiza umzimba wakho ekulweni nomdlavuza. Isulfure kuthiwa sinomthelela oqondile ekunciphiseni ukuqala kwendlala yesinye, ^[4] umdlavuza we-oesophageal, ne-pancreatic. Ngokuhambisana nalokhu, kuthiwa futhi inezakhiwo ze-antioxidant ezisusa ama-radicals amahhala abhubhisa amangqamuzana aphilile futhi anyuse ingozi yomdlavuza.

2. Ithuthukisa impilo yamathambo

Ihlumela laseBrussels licebile ku-vitamin K. Libamba iqhaza elibalulekile ekwenzeni ngcono ukumuncwa kwe-calcium nokunciphisa ukumoshwa ngokweqile kwalo ngomchamo. I-calcium iyadingeka ekuthuthukiseni amandla amathambo nokuvimbela ukulahleka kwe- ^[5] ukuminyana kwamathambo. Ngokunjalo, inqwaba yamaminerali afana nethusi, i-manganese, i-iron ne-phosphorus kumahlumela aseBrussels asiza ukuthuthukisa amandla amathambo nokuvikela izingqinamba ezihlobene nethambo ezifana ^[6] ukukhumuzeka kwamathambo.

3. Ilinganisela amazinga ama-hormone

Izinhlanganisela eziguquguqukayo ezikhona kumahlumela eBrussels, kanye nezithako ezisebenzayo kutholakale ukuthi kunomthelela omuhle ekuphatheni amazinga wehomoni emzimbeni wakho. Ithinta i- ^[7] izindlala zegilo nemisebenzi yazo, ezisiza ekulawuleni amazinga ama-hormone.

4. Kuthuthukisa amasosha omzimba

Amahlumela aseBrussels anesilinganiso esihle sevithamini C, okukhonjwa njengenye yezinzuzo ezinkulu zemifino. UVitamin C ubalulekile ekuthuthukiseni amasosha omzimba womuntu. Kuyasiza ukukhulisa amasosha omzimba ngokukhuthaza ukukhiqizwa kwamaseli amhlophe egazi emzimbeni wakho. Ukusebenza njenge-antioxidant, kuyasiza ekunciphiseni ukukhula kwe ^[8] izifo ezingalapheki nokucindezeleka okwenziwa nge-oxidative.

5. Ingculazi ngesikhathi sokukhulelwa

I-folic acid ^[9] kuyadingeka ekulindeni omama njengoba kusiza ukuvimbela ukukhubazeka kwe-neural tube, okuyisimo esivamile esithinta izinkulungwane zezinsana minyaka yonke. Amahlumela eBrussels anezinga eliphakeme le-folic acid, ngaleyo ndlela elenza libaluleke ngesikhathi sokukhulelwa. Kodwa-ke, kuyalulekwa ukuthi ubonane nodokotela wakho uma uhlela ukufaka imifino entsha ekudleni kwakho kwansuku zonke.

6. Ithuthukisa ukugaya

Imifino yeCruciferous yaziwa ngokuqukethwe kwayo kwefayibha yokudla. I-fiber isiza ukukhulisa inqubo yokugaya ukudla ngokunciphisa ukuqunjelwa kanye nokuqothula isitokisi. Ilawula i- ^[10] ukuhamba okubushelelezi kwamathumbu ngamapheshana wokugaya ukudla, ngokuvuselela ukunyakaza kwe-peristaltic.

7. Isiza ekunqandeni igazi

Njengoba kushiwo ngenhla, imifino ye-cruciferous icebile ku-vitamin K. IVithamini iyasiza ekusheshiseni ukuvimba kwegazi, ngaleyo ndlela inciphise amathuba okuthi ^{[ishumi nanye]} ukopha ngokweqile uma kwenzeka ulimala. Uvithamini K uqinisekisa ukunqamuka kwegazi okufanele, emzimbeni wakho wonke.

8. Yehlisa umfutho wegazi

Ihlumela laseBrussels linenani elifanele le- ^[12] i-potassium, i-mineral ebalulekile edingekayo ekusebenzeni kahle komzimba wakho. I-Potassium iyi-vasodilator, okungukuthi, iyasiza ngokunciphisa izinga lengcindezi nokungezwani emithanjeni yegazi. Kunciphisa ubunzima ohlelweni lwe-cardiovascular, ngaleyo ndlela kunciphise izingozi zokushaywa yisifo sohlangothi, isifo senhliziyo, isifo senhliziyo kanye ne-atherosclerosis.

9. Ikhono lokuphulukisa okusheshayo

UVitamin C emahlumela aseBrussels anezinzuzo ezahlukahlukene. Kuyasiza ukukhiqiza i-collagen edingekayo ekukhiqizeni noma ekuvuseleleni imisipha, isikhumba kanye ^[13] amaseli wezicubu. Ukusetshenziswa njalo kwemifino kusiza ekwelapheni okusheshayo kwamanxeba nokulimala.

10. Kuthuthukisa imetabolism

Izakhi zomzimba kavithamini B ezifana ne-folate, i-riboflavin, i-pantothenic acid, i-vithamini B2 njll., Ngokuvumelana nomsebenzi ongcono onempilo emzimbeni wakho. Ukusetshenziswa okujwayelekile kwe- ^[14] Ihlumela laseBrussels lizosiza umzimba wakho ukugaye ukudla ngendlela efanele, limunce izakhi zomzimba ezidingekayo futhi lishise nama-calories ngokushesha okukhulu.

11. Yehlisa ukuvuvukala

Ama-glucosinolates ^{[ishumi nanhlanu]} Ehlumela laseBrussels linamandla okulawula impendulo yomzimba wakho ngokuvuvukala. Isiza umzimba wakho ngokunciphisa izinhlungu futhi iyazuzisa kubantu abaphethwe yi-gout, i-arthritis, ukucindezeleka okwenziwa yi-oxidative, nezinye izimo zokuvuvukala.

12. Ukwehla kwesisindo sengculazi

I-fiber yokudla yaziwa ngokuba nomthelela omuhle futhi osebenzayo ekwehliseni isisindo somzimba. Ukudla amahlumela aseBrussels kuzokusiza emizamweni yakho yokwehlisa isisindo njengoba i-fiber ikhipha i-hormone ebizwa ^[16] i-leptin ezokwehlisa izifiso zakho ezingapheli zokudla okulula. Kuyasiza futhi ukunciphisa ukuqunjelwa nokucinana, nokuhlanza ikholoni lakho namathumbu. Inokuqukethwe kwama-calories aphansi kakhulu.

13. Kuvimbela isifo sikashukela

I-antioxidant alpha-lipoic eBrussels ihluma ^[17] kufakazelwe ukuthi kukhulisa ukuzwela kwe-insulin ngenkathi kunciphisa amazinga e-glucose. Kuvimba izinguquko ezenzeka ngenxa yengcindezi ye-oxidative, etholakala kubantu abaphethwe yisifo sikashukela.

14. Kuthuthukisa impilo yamehlo

Ihlumela laseBrussels licebile ^[18] uvithamini C, owaziwa ngokuba nomthelela ekugcineni umbono. Ithuthukisa impilo yamehlo ngokuvikela iso lakho ezifweni ezinjengezikhathaza nezinye izinkinga zokubona ezihlobene nobudala. Ngokufanayo, i-antioxidant zeaxanthin ivikela i-cornea emonakalweni wangaphandle, njengokuwohloka kwe-macular.

15. Kuthuthukisa ukujikeleza kwegazi

Amakhemikhali esulfure kumahlumela aseBrussels adlala indima enkulu ekusebenzeni kwe- ^[19] uhlelo lokujikeleza kwegazi. Ukusetshenziswa njalo kwemifino ye-cruciferous kusiza ukuthuthukisa ukujikeleza kwegazi emzimbeni wakho.

16. Isekela umoya-mpilo

Okuqukethwe okunothile kwe- ^{[amashumi amabili]} insimbi engatholakali etholakala kumahlumela eBrussels idlala indima enkulu ekusekeleni ukukhiqizwa kwamangqamuzana egazi abomvu emzimbeni wakho. Ngokusiza inqubo ye-hematopoiesis, isiza ukuphefumula kwezicubu.

17. Kukhulisa amandla

Okuqukethwe okunothile kukavithamini B kumahlumela eBrussels kuyazuzisa ^{[amashumi amabili nanye]} ubungqabavu obandayo. Ukudla amahlumela aseBrussels kungasiza ekukhiqizeni nasekusebenziseni amandla ngendlela efanele ngomzimba wakho.

18. Yehlisa i-cholesterol

Amahlumela ashubile aseBrussels kubikwa ukuthi banendima esebenzayo ekuphatheni ^[22] amazinga e-cholesterol. I-fiber yokudla yemifino ihlangana ne-bile acid emathunjini, ukwenza ukuphuma kwayo emzimbeni. Ukuze ugcwalise i-bile acid, umzimba uzosebenzisa i-cholesterol ngaleyo ndlela unciphise ileveli ekhona.

19. Kuthuthukisa impilo yobuchopho

Ama-antioxidants asehlumela laseBrussels, njenge ^{[2. 3]} amavithamini C no-A ayasebenza ekuthuthukiseni inkumbulo. Ukusetshenziswa njalo kwemifino kusiza ukuthuthukisa nokugcina impilo yakho yobuchopho.

20. Kukhulisa ukusebenza kwemizwa

Ukusetshenziswa njalo kwamahlumela eBrussels kufakazelwa ukuqinisekisa ukuthi uhlelo lwezinzwa lusebenza kahle. Okuqukethwe okunothile kwe- ^[24] i-potassium kwimifino, eyi-electrolyte eyenza ukusebenza kwesistimu yezinzwa nemisipha iyonke.

21. Kuthuthukisa ikhwalithi yesikhumba

Ucebile ngo-vitamin C, i-antioxidant, amahlumela aseBrussels ayazuzisa owakho ^[25] isikhumba njengoba sivikela isikhumba kunoma imuphi umonakalo we-oxidative. Ukusetshenziswa okulawulwayo nokujwayelekile kosizo lwe-cruciferous yemifino kuthuthukisa ukuthungwa okuphelele nekhwalithi yesikhumba sakho.

Izinzuzo Zezempilo Zamahlumela

22. Kulungele ukukhula kwezinwele

Amahlumela eBrussels agcwele amaminerali nezakhi zomzimba ezinjengevithamini A, C, E noK kanye ne-iron, i-zinc ne-folic acid enikela ngqo ekukhuthazeni ukukhula kwezinwele. Kuyasiza nokuqinisa izintambo zezinwele ezibuthakathaka futhi kuyazuzisa ^[26] impilo yekhanda.

Ukupheka Okunempilo kweBrussels Kupheka

1. Isaladi lamahlumela aseBrussels

Izithako ^[27]

Amahlumela ama-5-6 eBrussels,
1/2 indebe yama-walnuts athosiwe,
1 ulamula,
3 wezipuniamafutha omnqumo ayintombi nto
1/2 isipuni sikasawoti, futhi
1/2 isipuni powder powder omnyama.

Izikhombisi-ndlela

Sika kahle amaqabunga amahlumela aseBrussels.
Faka ama-walnuts.
Gweba kahle uhhafu werimu endishini, bese ukhama ujusi wenye ingxenye.
Fafaza ngamafutha omnqumo bese ufaka usawoti nopelepele.
Phonsa ukuhlanganisa.

2. Amahlumela eBrussels athosiwe agqoke isinaphi

Izithako

Amahlumela ama-5-6 amasha aseBrussels,
3 wezipuniamafutha omnqumo ayintombi nto
3 wezipuni usawoti,
3 isipuni pepper omnyama,
2 wezipuni apple cider uviniga,
1 isipuni se-grainy lwesinaphi, futhi
2 wezipuni oqoshiwe fresh-leaf leaf parsley.

Izikhombisi-ndlela

Hlangisa i-oven iye ku-450 ° F.
Phonsa ndawonye amahlumela aseBrussels, u-2 wezipuni wamafutha, i-1/2 ithisipuni pepper kanye ne-1/2 isipuni sikasawoti endishini.
Mboza nge-aluminium foil.
Yosa ngo-450 ° F kuze kube segolide, imizuzu engama-20.

Okokugqoka

Ukudla Amahlumela Okwehlisa Isisindo | Amahlumela azonciphisa isisindo. UBoldsky

Hlanganisa uviniga we-apula cider, isipuni esingu-1 parsley, usawoti kanye nopelepele endishini.
Faka i-oyili esele ne-whisk njalo.

Futhi ekugcineni

Faka amahlumela ekugqokeni uhlanganise kahle.

Ukuqapha

Yize bungekho ubufakazi obucacisiwe, kuyalulekwa ukuthi kugwenywe ukufaka okusha kwehlumela elikhulu leBrussels ekudleni ngesikhathi sokukhulelwa nokuncelisa.
Abantu abaphethwe yisifo samathumbu esibuhlungu kufanele bagweme amahlumela aseBrussels ngoba kungasenza sibe sibi lesi simo.
Abantu abasebenzisa umuthi wokuvala igazi njenge-warfarin kufanele basuke ehlumela laseBrussels ngenxa yenani eliphezulu likavithamini K kwimifino.

Buka Izinkomba ze-Article

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