9 Zopindulitsa Zaumoyo Za Kabichi

Zamkati

• 1. Kabichi Amadzaza Ndi michere
• 2. Ikhoza Kuthandiza Kuteteza Matenda
• 3. Kabichi Amadzaza Ndi Vitamini C
• 4. Zimathandiza Kupititsa patsogolo Chimbudzi
• 5. Zitha Kukuthandizani Kuti Mtima Wanu Ukhale Wathanzi
• 6. Angachepetse Kutaya Magazi
• 7. Zitha Kuthandizira Kuchepetsa Ma cholesterol
• Sungunuka CHIKWANGWANI
• Bzalani Sterols
• 8. Kabichi Ndi Gwero Labwino la Vitamini K
• 9. Ndizosavuta Kwambiri Kuonjezera Pazakudya Zanu
• Mfundo Yofunika Kwambiri

Ngakhale zili ndi michere yambiri, kabichi nthawi zambiri imangonyalanyazidwa.

Ngakhale ingawoneke ngati letesi, koma ndi ya Brassica mtundu wa masamba, omwe amaphatikizapo broccoli, kolifulawa ndi kale (1).

Amabwera mumitundu ndi mitundu yosiyanasiyana, kuphatikiza ofiira, ofiira, oyera ndi obiriwira, ndipo masamba ake amatha kukhala otupa kapena osalala.

Zomera izi zakula padziko lonse lapansi kwazaka masauzande ambiri ndipo zimatha kupezeka muzakudya zosiyanasiyana, kuphatikiza sauerkraut, kimchi ndi coleslaw.

Kuphatikiza apo, kabichi imadzaza mavitamini ndi michere.

Nkhaniyi ikuwonetsa zabwino 9 zodabwitsa za kabichi, zonse zothandizidwa ndi sayansi.

1. Kabichi Amadzaza Ndi michere

Ngakhale kabichi imakhala ndi mafuta ochepa, imakhala ndi michere yambiri.

M'malo mwake, chikho chimodzi (89 magalamu) a kabichi wobiriwira wobiriwira ali ndi (2):

• Ma calories: 22
• Mapuloteni: 1 galamu
• CHIKWANGWANI: 2 magalamu
• Vitamini K: 85% ya RDI
• Vitamini C: 54% ya RDI
• Zolemba: 10% ya RDI
• Manganese: 7% ya RDI
• Vitamini B6: 6% ya RDI
• Calcium: 4% ya RDI
• Potaziyamu: 4% ya RDI
• Mankhwala enaake a: 3% ya RDI

Kabichi imakhalanso ndi micronutrients ingapo, kuphatikiza vitamini A, iron ndi riboflavin.

Monga momwe mukuwonera pamndandanda womwe uli pamwambapa, uli ndi vitamini B6 wambiri komanso folate, zonsezi ndizofunikira pazinthu zambiri zofunika mthupi, kuphatikiza mphamvu zamagetsi ndi magwiridwe antchito amanjenje.

Kuphatikiza apo, kabichi imakhala ndi fiber yambiri ndipo imakhala ndi ma antioxidants amphamvu, kuphatikiza polyphenols ndi mankhwala a sulfure (2).

Antioxidants amateteza thupi ku zipsyinjo zomwe zimachitika chifukwa cha zopitilira muyeso zaulere. Ma radicals aulere ndi mamolekyulu omwe ali ndi ma elekitironi osamvetseka, kuwapangitsa kukhala osakhazikika. Mlingo wawo ukakhala wokwera kwambiri, amatha kuwononga maselo anu.

Kabichi imakhala ndi vitamini C wambiri, antioxidant wamphamvu yemwe angateteze ku matenda amtima, khansa ina komanso kutayika kwamaso (,,).

Chidule: Kabichi ndi masamba otsika kwambiri omwe ali ndi mavitamini, michere komanso ma antioxidants.

2. Ikhoza Kuthandiza Kuteteza Matenda

Kutupa sikuli chinthu choipa nthawi zonse.

M'malo mwake, thupi lanu limadalira kuyankha kotupa kuti muteteze ku matenda kapena kufulumizitsa kuchira. Kutupa kwamtunduwu ndimayankhidwe abwinobwino kuvulala kapena matenda.

Kumbali inayi, kutupa kosatha komwe kumachitika kwakanthawi kumalumikizidwa ndi matenda ambiri, kuphatikiza matenda amtima, nyamakazi ndi matenda am'mimba ().

Masamba a Cruciferous ngati kabichi ali ndi ma antioxidants osiyanasiyana omwe awonetsedwa kuti amachepetsa kutupa (7).

M'malo mwake, kafukufuku wasonyeza kuti kudya masamba ambiri obetchera kumachepetsa zina zamagazi zotupa ().

Kafukufuku wina kuphatikiza azimayi achi China aku 1,000 opitilira 1 adawonetsa kuti omwe amadya ndiwo zamasamba ambirimbiri anali ndi zotupa zochepa, poyerekeza ndi omwe amadya zochepa kwambiri (9).

Sulforaphane, kaempferol ndi ma antioxidants ena opezeka mgulu lodabwitsali la zomerazi mwina ndi omwe amachititsa kuti zisawonongeke (10,).

Chidule: Kabichi imakhala ndi ma antioxidants amphamvu omwe angathandize kuchepetsa kutupa.

3. Kabichi Amadzaza Ndi Vitamini C

Vitamini C, yemwenso amadziwika kuti ascorbic acid, ndi mavitamini osungunuka m'madzi omwe amagwira ntchito zofunika kwambiri m'thupi.

Mwachitsanzo, amafunika kupanga collagen, mapuloteni ambiri m'thupi. Collagen imapangitsa khungu kusintha komanso kusinthasintha ndipo ndikofunikira kwambiri pakugwira ntchito bwino kwa mafupa, minofu ndi mitsempha yamagazi (12).

Kuphatikiza apo, vitamini C imathandizira thupi kuyamwa chitsulo chopanda heme, mtundu wachitsulo chomwe chimapezeka muzakudya zamasamba.

Kuphatikiza apo, ndi antioxidant wamphamvu. M'malo mwake, zafufuzidwa mozama pamikhalidwe yake yolimbana ndi khansa (13).

Vitamini C amayesetsa kuteteza thupi kuti lisawonongeke chifukwa cha zopitilira muyeso zaulere, zomwe zimalumikizidwa ndi matenda ambiri, kuphatikiza khansa ().

Umboni ukusonyeza kuti chakudya chambiri chokhala ndi vitamini C chimakhala pachiwopsezo chochepa cha khansa zina (13,,).

M'malo mwake, kuwunika kwaposachedwa kwa maphunziro 21 kwapeza kuti chiwopsezo cha khansa yamapapo chatsika ndi 7% patsiku lililonse la 100-mg kuwonjezeka kwa kudya kwa vitamini C ().

Komabe, kafukufukuyu anali ochepa chifukwa samatha kudziwa ngati kuchepa kwa khansa yam'mapapo kumachitika ndi vitamini C kapena mankhwala ena omwe amapezeka zipatso ndi ndiwo zamasamba.

Ngakhale maphunziro ambiri owunikira apeza kulumikizana pakati pa kudya kwa vitamini C wocheperako komanso kuchepa kwa khansa, zotsatira za kafukufuku woyeserera sizikugwirizana (, 19,).

Ngakhale kuti pakufunika kafukufuku wambiri kuti adziwe gawo la mavitaminiwa popewa khansa, ndizowona kuti vitamini C imagwira ntchito yayikulu mthupi.

Ngakhale kabichi wobiriwira komanso wofiira ndi gwero labwino kwambiri la antioxidant, kabichi yofiira imakhala pafupifupi 30%.

Chikho chimodzi (89 magalamu) a mapaketi ofiira ofiira mu 85% ya mavitamini C, omwe ndi ofanana ndi omwe amapezeka mu lalanje laling'ono (21).

Chidule: Thupi lanu limafunikira vitamini C pazinthu zambiri zofunika, ndipo ndi antioxidant wamphamvu. Kabichi wofiira amakhala ndi michere yambiri, yopatsa 85% ya RDI pa chikho chilichonse (89 magalamu).

4. Zimathandiza Kupititsa patsogolo Chimbudzi

Ngati mukufuna kukonza thanzi lanu logaya chakudya, kabichi wokhala ndi fiber ndiye njira yabwino.

Masamba okhathamirawa ali ndi zotupa zosasungunuka m'matumbo, mtundu wa zimam'patsa zomwe sizingasweke m'matumbo. CHIKWANGWANI chosasungunuka chimathandizira kuti makina am'mimba azikhala athanzi powonjezera zochulukirapo m'makeke ndikulimbikitsa matumbo nthawi zonse ().

Kuphatikiza apo, ili ndi ulusi wambiri wosungunuka, womwe wasonyeza kuti ukuwonjezera kuchuluka kwa mabakiteriya opindulitsa m'matumbo. Izi ndichifukwa choti fiber ndiye gwero lalikulu lamafuta amitundu yochezeka monga Bifidobacteria ndipo Lactobacilli ().

Mabakiteriyawa amachita ntchito zofunika monga kuteteza chitetezo cha mthupi ndikupanga michere yambiri monga mavitamini K2 ndi B12 (,).

Kudya kabichi wambiri ndi njira yabwino kwambiri yopewera kugaya zakudya komanso kukhala osangalala.

Chidule: Kabichi imakhala ndi zotsekemera zosasungunuka, zomwe zimapangitsa kuti kagayidwe kazakudya kabwino mwa kupereka mafuta a mabakiteriya ochezeka komanso kulimbikitsa matumbo nthawi zonse.

5. Zitha Kukuthandizani Kuti Mtima Wanu Ukhale Wathanzi

Kabichi wofiira amakhala ndi mankhwala amphamvu otchedwa anthocyanins. Amapereka masamba okoma ndi mtundu wofiirira.

Anthocyanins ndimatumba obzala omwe ndi amtundu wa flavonoid.

Kafukufuku wambiri apeza kulumikizana pakati pa kudya zakudya zomwe zili mu pigment iyi komanso kuchepa kwa matenda amtima ().

Pakafukufuku kuphatikiza azimayi 93,600, ofufuza adapeza kuti omwe amadya kwambiri zakudya za anthocyanin ali pachiwopsezo chotsika kwambiri cha matenda amtima ().

Kuwunikanso kwina kwamaphunziro 13 owunikira omwe amaphatikiza anthu 344,488 adapeza zofanana. Zinapeza kuti kuchuluka kwa flavonoid kudya ndi 10 mg patsiku kumalumikizidwa ndi chiopsezo chotsika 5% cha matenda amtima (28).

Kuchulukitsa kudya kwama anthocyanins azakudya kukuwonetseranso kuti kumachepetsa kuthamanga kwa magazi komanso chiopsezo cha matenda amitsempha (),.

Kutupa kumadziwika kuti kumatenga gawo lalikulu pakukula kwa matenda amtima, ndipo anthocyanins 'zoteteza motsutsana ndi izi mwina chifukwa chamakhalidwe awo odana ndi zotupa.

Kabichi imakhala ndi mitundu yoposa 36 yama anthocyanins, ndikupangitsa kuti ikhale chisankho chabwino pamtima (31).

Chidule: Kabichi imakhala ndi mitundu yamphamvu yamphamvu yotchedwa anthocyanins, yomwe yasonyezedwa kuti ichepetse chiopsezo cha matenda amtima.

6. Angachepetse Kutaya Magazi

Kuthamanga kwa magazi kumakhudza anthu opitilira biliyoni imodzi padziko lonse lapansi ndipo ndi chiopsezo chachikulu cha matenda amtima ndi sitiroko ().

Madokotala amalangiza odwala omwe ali ndi kuthamanga kwa magazi kuti achepetse kudya mchere. Komabe, umboni waposachedwa ukusonyeza kuti kuwonjezera potaziyamu wanu ndikofunikira pakuchepetsa kuthamanga kwa magazi (33).

Potaziyamu ndi mchere wofunikira komanso ma electrolyte omwe thupi limayenera kugwira bwino ntchito. Imodzi mwa ntchito zake zazikulu ndikuthandizira kuwongolera kuthamanga kwa magazi motsutsana ndi zotsatira za sodium m'thupi (34).

Potaziyamu imathandizira kutulutsa sodium wochulukirapo kudzera mumkodzo. Amachepetsanso makoma amitsempha yamagazi, omwe amachepetsa kuthamanga kwa magazi.

Ngakhale zonse za sodium ndi potaziyamu ndizofunikira pathanzi, zakudya zamasiku ano zimakonda kukhala ndi sodium wochuluka komanso potaziyamu wotsika kwambiri ().

Kabichi wofiira ndi potaziyamu wabwino kwambiri, yemwe amapereka 12% ya RDI mu chikho cha 2 (178-gram) chotumizira (21).

Kudya kabichi wochuluka wa potaziyamu ndi njira yokoma yochepetsera kuthamanga kwa magazi ndipo itha kuyisunga bwino (33).

Chidule: Potaziyamu imathandiza kuti kuthamanga kwa magazi kuzikhala bwino. Kuchulukitsa kudya zakudya zopatsa mphamvu za potaziyamu ngati kabichi kungathandize kuchepetsa kuthamanga kwa magazi.

7. Zitha Kuthandizira Kuchepetsa Ma cholesterol

Cholesterol ndi chinthu chopaka mafuta, chonga mafuta chomwe chimapezeka m'selo iliyonse mthupi lanu.

Anthu ena amaganiza kuti cholesterol yonse ndi yoyipa, koma ndiyofunikira kuti thupi ligwire bwino ntchito.

Njira zovuta zimadalira cholesterol, monga chimbudzi choyenera komanso kaphatikizidwe ka mahomoni ndi vitamini D ().

Komabe, anthu omwe ali ndi cholesterol yambiri amakhalanso ndi chiopsezo chowonjezeka cha matenda amtima, makamaka akakhala ndi "cholesterol" choipa "LDL" ().

Kabichi imakhala ndi zinthu ziwiri zomwe zawonetsedwa kuti zimachepetsa kuchuluka kwama cholesterol a LDL.

Sungunuka CHIKWANGWANI

CHIKWANGWANI chosungunuka chawonetsedwa kuti chathandiza kutsitsa mafuta "oyipa" a LDL cholesterol pomanga ndi cholesterol m'matumbo ndikuyiyika kuti isalowe m'magazi.

Kusanthula kwakukulu kwamaphunziro 67 kudawonetsa kuti anthu akamadya magalamu a 2-10 a fiber osungunuka patsiku, adakumana ndi kuchepa pang'ono, komabe kwakukulu, kuchepa kwama cholesterol a LDL pafupifupi 2.2 mg pa deciliter ().

Kabichi ndi gwero labwino lazinthu zosungunuka. M'malo mwake, pafupifupi 40% ya fiber yomwe imapezeka mu kabichi imasungunuka (39).

Bzalani Sterols

Kabichi imakhala ndi zinthu zotchedwa phytosterols. Ndiwo mankhwala omwe amafanana ndi cholesterol, ndipo amachepetsa cholesterol cha LDL poletsa kuyamwa kwa mafuta m'thupi.

Kuchulukitsa kwa phytosterol kudya ndi gramu imodzi patsiku kwapezeka kuti kumachepetsa kuchuluka kwa cholesterol ya LDL ndi 5% ().

Chidule: Kabichi ndi gwero labwino lazinthu zosungunuka komanso ma sterol obzala. Zinthu izi zawonetsedwa kuti zichepetsa cholesterol cha LDL.

8. Kabichi Ndi Gwero Labwino la Vitamini K

Vitamini K ndi gulu la mavitamini osungunuka mafuta omwe amatenga mbali zambiri zofunika mthupi.

Mavitaminiwa amagawika m'magulu awiri akulu (41).

• Vitamini K1 (phylloquinone): Amapezeka makamaka pazomera.
• Vitamini K2 (menaquinone): Amapezeka munyama ndi zakudya zina zofufumitsa. Amapangidwanso ndi mabakiteriya m'matumbo akulu.

Kabichi ndi gwero lowopsa la vitamini K1, lomwe limapereka 85% ya ndalama zomwe zimalimbikitsidwa tsiku ndi tsiku mu chikho chimodzi (89 magalamu) (2).

Vitamini K1 ndi michere yofunikira yomwe imagwira ntchito zambiri mthupi.

Imodzi mwa ntchito zake zazikulu ndikukhala ngati cofactor wa michere yomwe imayambitsa kutseka magazi (41).

Popanda vitamini K, magazi amataya mphamvu zowundana bwino, ndikuwonjezera kutaya magazi ambiri.

Chidule: Vitamini K ndikofunikira kwambiri pakumanga magazi. Kabichi ndi gwero labwino kwambiri la vitamini K1, ndi 85% ya RDI mu chikho chimodzi (89 magalamu).

9. Ndizosavuta Kwambiri Kuonjezera Pazakudya Zanu

Kuphatikiza pa kukhala wathanzi kwambiri, kabichi ndiyokoma.

Itha kudyedwa yaiwisi kapena yophika ndikuwonjezeredwa muzakudya zosiyanasiyana monga masaladi, msuzi, mphodza ndi zigoba.

Veggie yosunthika iyi imatha kuthiridwa ndikupangidwa kukhala sauerkraut.

Kuwonjezera pa kusinthasintha ndi maphikidwe ambiri, kabichi ndi yotsika mtengo kwambiri.

Ziribe kanthu momwe mumakonzera kabichi, kuwonjezera masamba awa pamtengo wanu ndi njira yokoma yopindulira thanzi lanu.

Chidule: Kabichi ndi veggie yodalirika yomwe imakhala yosavuta kuyika mu zakudya zanu. Mutha kuyigwiritsa ntchito popanga mbale zosiyanasiyana, kuphatikiza masaladi, supu, msuzi, slaws ndi sauerkraut.

Mfundo Yofunika Kwambiri

Kabichi ndi chakudya chopatsa thanzi.

Ili ndi mbiri yabwino kwambiri yazakudya ndipo imakhala ndi mavitamini C ndi K.

Kuphatikiza apo, kudya kabichi kungathandizenso kuchepetsa matenda ena, kukonza chimbudzi ndikuthana ndi kutupa.

Kuphatikiza apo, kabichi imapanga zokoma komanso zotsika mtengo kuwonjezera pamaphikidwe angapo.

Pokhala ndi zabwino zambiri zathanzi, ndikosavuta kuwona chifukwa chomwe kabichi imayenera kukhala ndi nthawi yowonekera komanso chipinda china m'mbale yanu.