Ubwino Wabwino Kwambiri 8 Wa Kolifulawa

Zamkati

• 1. Muli Zakudya Zambiri
• 2. Wambiri mu CHIKWANGWANI
• 3. Gwero Labwino La Ma Antioxidants
• 4. Mulole Thandizo Pakuchepetsa Kunenepa
• 5. Pamwamba mu Choline
• 6. Wolemera ku Sulforaphane
• 7. Njira Yotsika-Mpweya Wochepa Kuposa Mbewu ndi Mbewu Zakale
• 8. Chosavuta Kuonjezera Pazakudya Zanu
• Mfundo Yofunika Kwambiri

Kolifulawa ndi ndiwo zamasamba zathanzi kwambiri zomwe ndizofunikira kwambiri pazakudya.

Ilinso ndi mitundu yazomera yapadera yomwe ingachepetse chiopsezo cha matenda angapo, kuphatikizapo matenda amtima ndi khansa.

Kuonjezerapo, ndi ochepetsa kuchepa komanso osavuta kuwonjezera pazakudya zanu.

Nawa ma 8 omwe amapatsa thanzi laulifulawa.

1. Muli Zakudya Zambiri

Zakudya za kolifulawa ndizosangalatsa.

Kolifulawa ndi ochepa kwambiri koma ali ndi mavitamini ambiri. M'malo mwake, kolifulawa amakhala ndi pafupifupi mavitamini ndi mchere uliwonse womwe mungafune (1).

Nayi chidule cha michere yomwe imapezeka mu 1 chikho, kapena magalamu 128, a kolifulawa wobiriwira (1):

• Ma calories: 25
• CHIKWANGWANI: 3 magalamu
• Vitamini C: 77% ya RDI
• Vitamini K: 20% ya RDI
• Vitamini B6: 11% ya RDI
• Zolemba: 14% ya RDI
• Pantothenic asidi: 7% ya RDI
• Potaziyamu: 9% ya RDI
• Manganese: 8% ya RDI
• Mankhwala enaake a: 4% ya RDI
• Phosphorus: 4% ya RDI

Kolifulawa ndi gwero labwino kwambiri la mavitamini ndi mchere, wokhala ndi pafupifupi mavitamini ndi mchere uliwonse womwe mukufuna.

2. Wambiri mu CHIKWANGWANI

Kolifulawa imakhala ndi fiber yambiri, yomwe imapindulitsa paumoyo wathunthu.

Pali magalamu atatu a fiber mu chikho chimodzi cha kolifulawa, chomwe ndi 10% ya zosowa zanu za tsiku ndi tsiku (1).

CHIKWANGWANI ndichofunikira chifukwa chimadyetsa mabakiteriya athanzi m'matumbo mwanu omwe amathandiza kuchepetsa kutupa komanso kulimbikitsa kugaya chakudya (,).

Kugwiritsa ntchito CHIKWANGWANI chokwanira kungathandize kupewa kugaya kwam'mimba monga kudzimbidwa, diverticulitis ndi matenda am'matumbo (IBD) (,).

Kuphatikiza apo, kafukufuku akuwonetsa kuti chakudya chambiri chokhala ndi masamba ambiri ngati kolifulawa chimalumikizidwa ndi chiopsezo chochepa cha matenda angapo, kuphatikiza matenda amtima, khansa ndi matenda ashuga (,,).

CHIKWANGWANI chitha kuthandizanso pakupewa kunenepa kwambiri, chifukwa chotha kulimbikitsa kukhuta ndikuchepetsa kalori yonse (,).

Kolifulawa imakhala ndi michere yambiri, yomwe ndi yofunika kwambiri pamagulu ogaya chakudya ndipo imatha kuchepetsa chiopsezo cha matenda angapo opatsirana.

3. Gwero Labwino La Ma Antioxidants

Kolifulawa ndi gwero lalikulu la ma antioxidants, omwe amateteza ma cell anu ku zopitilira muyeso zowopsa komanso kutupa.

Mofanana ndi masamba ena opachikidwa, kolifulawa amakhala ndi ma glucosinolates ndi isothiocyanates, magulu awiri a antioxidants omwe awonetsedwa kuti amachepetsa kukula kwa ma cell a khansa (,,,,).

M'maphunziro oyeserera, ma glucosinolates ndi isothiocyanates awonetsedwa kuti amateteza makamaka khansa ya m'matumbo, m'mapapo, m'mawere ndi prostate ().

Kolifulawa imakhala ndi carotenoid ndi flavonoid antioxidants nawonso, omwe ali ndi zotsutsana ndi khansa ndipo amachepetsa chiopsezo cha matenda ena angapo, kuphatikiza matenda amtima (,,,,).

Komanso, kolifulawa imakhala ndi vitamini C wambiri, yemwe amakhala ngati antioxidant. Amadziwika bwino chifukwa chotsutsana ndi zotupa zomwe zitha kulimbikitsa thanzi ndikuchepetsa matenda a mtima ndi khansa (,).

Kolifulawa imapereka ma antioxidants ambiri, omwe ndi othandizira kuchepetsa kutupa komanso kuteteza motsutsana ndi matenda angapo opatsirana.

4. Mulole Thandizo Pakuchepetsa Kunenepa

Kolifulawa ili ndi zinthu zingapo zomwe zingathandize kuchepetsa thupi.

Choyamba, ndi ma calories ochepa omwe ali ndi ma calories 25 okha pa chikho, kotero mutha kudya zambiri popanda kunenepa.

Itha kukhalanso ngati cholowa cha kalori wochepa wazakudya zopatsa mphamvu kwambiri, monga mpunga ndi ufa.

Monga gwero labwino la ulusi, kolifulawa imachedwetsa chimbudzi ndikulimbikitsa kumverera kokwanira. Izi zitha kuchepetsa kuchuluka kwa zopatsa mphamvu zomwe mumadya tsiku lonse, chinthu chofunikira pakuchepetsa (,).

Madzi okwanira ndi njira ina yochepetsera kuchepa kwa kolifulawa. M'malo mwake, 92% ya kulemera kwake imapangidwa ndi madzi. Kudya zakudya zamafuta ambiri, zopanda mafuta ambiri kumalumikizidwa ndi kuchepa thupi (1,).

Kolifulawa ndi mafuta ochepa koma ali ndi fiber komanso madzi - zonse zomwe zingathandize kuchepetsa thupi.

5. Pamwamba mu Choline

Kolifulawa ali ndi choline wambiri, michere yofunikira yomwe anthu ambiri alibe.

Chikho chimodzi cha kolifulawa chili ndi 45 mg ya choline, yomwe ndi pafupifupi 11% ya chakudya chokwanira (AI) cha amayi ndi 8% ya amuna (1, 22).

Choline ali ndi ntchito zingapo zofunika mthupi.

Choyamba, imagwira ntchito yayikulu pakusungabe kukhulupirika kwa nembanemba yama cell, kupanga DNA ndikuthandizira metabolism (,).

Choline imakhudzidwanso pakukula kwaubongo komanso kupanga ma neurotransmitters omwe amafunikira kuti manjenje akhale athanzi. Kuphatikiza apo, zimathandiza kuti cholesterol isadziunjikire m'chiwindi ().

Omwe samadya choline wokwanira atha kukhala pachiwopsezo chachikulu cha matenda a chiwindi ndi mtima, kuphatikiza pamavuto amitsempha monga dementia ndi Alzheimer's (,).

Palibe zakudya zambiri zomwe zimakhala ndi choline. Kolifulawa, pamodzi ndi broccoli, ndi imodzi mwazinthu zabwino kwambiri zopangira mbewu.

Kolifulawa ndi gwero labwino la choline, michere yomwe anthu ambiri akusowa. Zimakhudzidwa m'njira zambiri mthupi ndipo zimathandiza kupewa matenda angapo.

6. Wolemera ku Sulforaphane

Kolifulawa ali ndi sulforaphane, antioxidant yemwe amaphunzira kwambiri.

Kafukufuku wambiri woyeserera ndi nyama apeza kuti sulforaphane ili yothandiza kwambiri poletsa kukula kwa khansa poletsa ma enzyme omwe amakhudzidwa ndi khansa komanso chotupa (,,).

Malinga ndi kafukufuku wina, sulforaphane amathanso kuthana ndi khansa powononga maselo omwe awonongeka kale (,,).

Sulforaphane imawoneka ngati yoteteza kwambiri ku khansa ya m'matumbo komanso ya prostate komanso yawerengedwa kuti imathandizira khansa zina zambiri, monga mawere, leukemia, kapamba ndi khansa ya pakhungu ().

Kafukufuku akuwonetsa kuti sulforaphane imathandizanso kuchepetsa kuthamanga kwa magazi ndikusunga mitsempha yathanzi - zonse zazikulu popewa matenda amtima ().

Pomaliza, kafukufuku wazinyama akuwonetsa kuti sulforaphane imathandizanso pakupewa matenda ashuga ndikuchepetsa zovuta zomwe zimayambitsa matenda ashuga, monga matenda a impso ().

Ngakhale kufufuza kwina kuli kofunika kuti mudziwe kuchuluka kwa zotsatira za sulforaphane mwa anthu, zabwino zake zathanzi zikulonjeza.

Kolifulawa ndi wolemera ndi sulforaphane, chomera chomwe chimakhala ndi zotsatira zabwino zambiri, monga kuchepa kwa chiopsezo cha khansa, matenda amtima ndi matenda ashuga.

7. Njira Yotsika-Mpweya Wochepa Kuposa Mbewu ndi Mbewu Zakale

Kolifulawa ndi wodabwitsa kwambiri ndipo ungagwiritsidwe ntchito m'malo mwa mbewu ndi nyemba zomwe mumadya.

Sikuti iyi ndi njira yabwino kwambiri yowonjezeretsa kudya kwa veggie, koma imathandizanso makamaka kwa iwo omwe amatsata zakudya zotsika kwambiri.

Izi ndichifukwa choti kolifulawa amakhala wotsika kwambiri mu carbs kuposa mbewu ndi nyemba.

Mwachitsanzo, chikho cha kolifulawa chili ndi magalamu asanu a carbs. Nthawi yomweyo, kapu ya mpunga imakhala ndi magalamu a 45 a carbs - kasanu ndi kawiri kuchuluka kwa kolifulawa (31, 1).

Nazi zitsanzo za maphikidwe omwe angapangidwe ndi kolifulawa m'malo mwa mbewu ndi nyemba:

• Kolifulawa mpunga: Sinthanitsani mpunga woyera kapena wabulauni ndi kolifulawa wothira ndikuphika, monga momwe zilili pano.
• Kutumphuka kwa pizza wa kolifulawa: Mukakokera kolifulawa mumapangidwe azakudya kenako ndikupanga mtanda, monga njira iyi, mutha kupanga pizza wokoma.
• Kolifulawa hummus: Nkhuku zingasinthidwe ndi kolifulawa m'maphikidwe a hummus monga awa.
• Kolifulawa phala: M'malo mopanga mbatata yosenda, yesani njirayi ya kolifulawa wotsika kwambiri.
• Miphika ya kolifulawa: Phatikizani kolifulawa wopangidwa ndi mazira ndi mazira kuti mupange mikate yotsika kwambiri yomwe itha kugwiritsidwa ntchito kukulunga, zipolopolo za taco kapena burritos, monga momwe zilili pano.
• Kolifulawa Mac ndi tchizi: Kolifulawa wophika atha kuphatikizidwa ndi mkaka, tchizi ndi zonunkhira kuti apange mac ndi tchizi, monga momwe zilili.

Kolifulawa imatha kusinthanitsa mbewu ndi nyemba m'maphikidwe ambiri, yomwe ndi njira yabwino kwambiri yodyera nyama zambiri kapena kutsatira zakudya zochepa.

8. Chosavuta Kuonjezera Pazakudya Zanu

Sikuti kolifulawa imagwira ntchito zosiyanasiyana, komanso ndizosavuta kuwonjezera pazakudya zanu.

Choyamba, mutha kuyidya yaiwisi, yomwe imafunikira kukonzekera pang'ono. Mutha kusangalala ndi kolifulawa wobiriwira ngati chotupitsa choviikidwa mu hummus kapena chomera china chathanzi chathanzi ngati ichi.

Kolifulawa amathanso kuphikidwa m'njira zosiyanasiyana, monga kuwotcha, kuwotcha kapena kutsitsa. Amapanga mbale yabwino kwambiri pambali kapena amatha kuphatikizidwa ndi mbale monga supu, saladi, zotumphukira ndi casseroles.

Popanda kutchula, ndi yotsika mtengo ndipo imapezeka m'malo ambiri ogulitsa.

Pali njira zambiri zowonjezera kolifulawa pazakudya zanu. Ikhoza kudyedwa yophika kapena yaiwisi ndipo imapanganso kuwonjezera pazakudya zilizonse.

Mfundo Yofunika Kwambiri

Kolifulawa amapereka zina zabwino zathanzi.

Ndi gwero lalikulu la michere, kuphatikiza zochepa zomwe anthu ambiri amafunikira.

Kuphatikiza apo, kolifulawa imakhala ndi ma antioxidants apadera omwe amachepetsa kutupa komanso kuteteza kumatenda angapo, monga khansa ndi matenda amtima.

Komanso, kolifulawa ndi kosavuta kuwonjezera zakudya zanu. Ndi chokoma, chosavuta kukonzekera ndipo chingalowe m'malo mwa zakudya zamafuta ambiri maphikidwe angapo.