Kugwa Kuthandizani Inu Muzikonda
Dzungu ikhoza kukhala mvula ya nyengo, koma pali kugwa kwina kumapanga superstars omwe akukwera mofulumira. Ndikulankhula zowawa za cruciferous-ganizirani arugula, ziphuphu za Brussels, bok choy, mpiru, radish, ndi kabichi, kutchula ochepa.
Pafupifupi masamba onse operesa ndiwo amapezeka kwambiri a vitamini C, E, ndi K, komanso mavitamini monga potassium ndi calcium.
Iwo ali ndi mchere wambiri, womwe uli wofunikira kwambiri wa umoyo wolemetsa ndi kusamalira chifukwa umakupangitsani kumverera mokwanira ndikuthandiza kuthetsa njala. Cruciferous veggies imakhalanso ndi madzi ambiri, omwe amathandiza kuti muzisungunuka komanso kuti mupange khungu ndi tsitsi lokongola.
Kuphatikizapo mapepala osiyanasiyana amtundu wanu mumaphunziro anu a tsiku ndi tsiku adzakupatsani mphamvu zowonjezera zomwe zingakuthandizeni kuteteza khansa (chifukwa cha mtengo wapatali wa glucosinolates, mankhwala omwe ali ndi sulufule omwe amadziwika kuti ali ndi khansa). Kafukufuku amasonyeza kuti glucosinolates mu cruciferous veggies amathandiza kuchepetsa kutupa ndi kuchepetsa chiopsezo chokhala ndi khansa.
Ngakhale kuti fungo la sulfure limamasula nthawi yophika (ahem!), Cruciferous veggies ndi zosangalatsa kuwonjezera pa chakudya chamadzulo. Thandizo la thanzi ndi mbiri yachakudya ndilopadera kwa aliyense. Ndipo zikafika pa masamba ophika, mumatha kudya monga momwe mumafunira-ndizo zabwino kwambiri kwa inu!
Arugula
Masamba a pepala a Arugula ali ndi zakudya zambiri, kuphatikizapo beta-carotene, vitamini C, folate, vitamini K, magnesium, ndi fibre, zomwe zimathandiza thupi kuti lizikhala bwino. Ndipo ndi arugula mutenga malo a saladi, ndizo zokondweretsa anthu pa menyu iliyonse.
Bok Choy
Mbale wa kabichi, bok choy wakhalapo kwa zaka mazana ambiri ku Chinese zakudya. Mdima wobiriwira ndi masamba amtundu wa masamba olemera a calcium ndiwo amadya. Ndi makilogalamu 9 okha pa chikho, bok choy ndi imodzi mwa vggie yanga yatsopano. Ndizobwino kuti musamangidwe, muzikamwetulira, ndi msuzi ... kapena mungathe kudya zakudya zosaphika!
Burokoli
Ndimakonda kwambiri broccoli! Mapesi onse ndi mapulitsi onse amadya komanso amadabwitsa. Broccoli yodzala ndi thanzi-kulimbikitsa carotenoids ndi kugonana kwa khansa glucosinolates. Sungani kupanga broccoli ndikuyesetsani zokondweretsa za ana za Brokoli Tots Tots.
Zipatso za Brussels
Zipatso za Brussels zili ngati mini cabbages, ndi zakudya zambiri ndi zokometsera zitakulungidwa pang'onong'ono kakang'ono. Ndipo, ngakhale njira zonse zophika izi zamasamba zamphamvu zingathandize kuchepetsa makilogalamu a kolesterolini, kutentha kwawoneka kumakhala kopindulitsa kwambiri. Ndichifukwa chakuti kutentha kumathandiza kuchepetsa ziwalo zomwe zimamera kwambiri. Zipangizo zamtunduwu zimamangiriza kuti zikhale m'mimba zomwe zimapangitsa kuti thupi liziziziritsa kwambiri, ndipo m'malo mwake, zithandizani kuzichotsa m'thupi. Popanda kutchulidwa, chikho chimodzi cha ziphuphu za Brussels chili ndi makilogalamu 55 okha ndipo chimapereka magalamu anayi a zida zowonjezera. Yesani kuwotcha kapena kutsukidwa (gwiritsani ntchito mafuta opaka ndi nyengo ndi mchere ndi tsabola); iwo ali okoma kwathunthu.
Kabichi
Kabichi ndi imodzi mwazirombo zanga chifukwa ndizomwe zimakhala zochepa kwambiri ndipo zimadzaza ndi tizilombo toyambitsa matenda zomwe zimapereka chithandizo cha khansa. Mitundu itatu yotchuka kwambiri imapezeka: yobiriwira, wofiira, wofiira, ndi savoy-textured savoy. Gwiritsani ntchito kukwapula coleslaw yokoma kapena kusungira Zakudyazi mu supu ndi mphodza, monga msuzi wanga wa Braised ndi kabichi.
Mbewu ya mpiru imadyetsa
Msuzi wa mpiru ndi masamba a mpiru ndipo amagwiritsidwa ntchito ku South kuphika, komanso Indian, Chinese, Japanese, and African cuisine. Zimakhala zosautsa kwambiri kuposa kale , ndipo zimakhala zosangalatsa kwambiri ngati zowonongeka, blanched, kapena kupuma ndi spritz ya mafuta a maolivi, adyo watsopano, ndi mchere wa tsabola ndi tsabola.
Radishes
Musamachite mantha ndi maluwa awa amodzi koma okoma. Radishes ali ndi zida zowonjezera, zomwe zimapangitsa kuti azidzazaza kwambiri. Izi zikutanthauza kuti adzakwaniritsa njala yanu popanda kuthamanga kalori yanu. Ndi njira yabwino kwambiri ya zakudya kwa anthu omwe amayesa kutaya kapena kulemera. Radishes ndi zachilengedwe detoxifiers ndipo amanyamula ndi anthocyanin flavonoids zomwe zimateteza ku khansa ndi matenda a mtima. Sangalalani ndi zobiriwira zowonjezereka, kuwonjezera pa saladi, kuti muzitha kuyamwa kapepala, zokazinga, kapena kuwonjezeredwa ku supu ndi mphodza.
Turnips
Maluwa onse (masamba obiriwira a mpiru ndi edible) ndipo muzu wa mpiru uli ndi zakudya zambiri. Amakhala ndi potassium, vitamini C, fiber, ndi khansa kumenyana ndi glucosinolates. Ndi makilogalamu 36 okha pa chikho, ndizo zamasamba zopangira mbatata mu maphikidwe ndipo mukhoza kugwiritsa ntchito masamba m'malo mwa sipinachi.
Joy Bauer, MS, RDN, CDN, ndi katswiri wa zaumoyo ndi thanzi la NBC Today Show ndi woyambitsa Food Snacks .
> Chitsime:
> Keck AS, Finley JW. Zomera za Cruciferous: khansa yoteteza njira za glucosinolate hydrolysis mankhwala ndi selenium. Kulimbana ndi khansa Ther . 2004 Mar; 3 (1): 5-12. http://www.ncbi.nlm.nih.gov/pubmed/15035868