Masamba 10 Olemera Kwambiri Achisanu

Zamkati

• 1. Kale
• 2. Zipatso za Brussels
• 3. Kaloti
• 4. Swiss Chard
• 5. Ziphuphu
• 6. Collard Greens
• 7. Rutabagas
• 8. Kabichi Wofiira
• 9. Radishes
• 10. Parsley
• Mfundo Yofunika Kwambiri

Kudya m'nyengo ndi kamphepo kayendedwe kapakati ndi chilimwe, koma kumakhala kovuta pakagwa nyengo yozizira.

Komabe, masamba ena amatha kupulumuka kuzizira, ngakhale atakhala bulangeti. Izi zimadziwika kuti ndiwo zamasamba zamasamba, chifukwa chokhoza kupirira kuzizira, nyengo yovuta.

Mitundu yolimba yozizira iyi imatha kupirira kutentha kwachisanu chifukwa cha shuga wochuluka kwambiri womwe umakhala nawo (1).

Shuga yemwe amapezeka m'madzi azamasamba achisanu amawapangitsa kuzizira pang'ono, zomwe zimawathandiza kuti azikhala ndi nyengo yozizira.

Kuphatikiza apo, njirayi imabweretsa masamba olimba ozizira komanso olawa bwino m'miyezi yozizira, ndikupangitsa nyengo yozizira kukhala nthawi yabwino yokolola (2).

Nkhaniyi ikuwona masamba 10 athanzi kwambiri m'nyengo yachisanu komanso chifukwa chake muyenera kuwaphatikiza pazakudya zanu.

Zithunzi za Ray Kachatorian / Getty

1. Kale

Masamba obiriwirawa si ndiwo zamasamba zokhazokha, koma zimakhalanso bwino nthawi yozizira.

Ndi membala wa banja lamasamba lopachikidwa, lomwe limaphatikizapo zomera zosalolera kuzizira monga mphukira za Brussels, kabichi ndi turnips.

Ngakhale kale limatha kukololedwa chaka chonse, limakonda nyengo yozizira komanso limatha kupirira chipale chofewa (3).

Kale ndiwonso wobiriwira wopatsa thanzi komanso wosinthasintha. Ili ndi mavitamini, michere, fiber, ma antioxidants komanso mankhwala azitsamba zamphamvu.

M'malo mwake, chikho chimodzi chokha (magalamu 67) akale chimakhala ndi mavitamini A, C ndi K. omwe amalimbikitsidwa tsiku lililonse.

Kuphatikiza apo, kale imadzaza ndi ma flavonoid antioxidants monga quercetin ndi kaempferol omwe ali ndi mphamvu zotsutsana ndi zotupa.

Kafukufuku wina akuwonetsa kuti chakudya chambiri mu flavonoids chitha kuthandiza kuchepetsa chiopsezo cha khansa zina monga khansa yam'mapapo ndi esophageal (,, 7).

Chidule Kale ndi wolimba kwambiri,
masamba obiriwira omwe amakhala ndi mavitamini, michere yambiri
ndi antioxidants.

2. Zipatso za Brussels

Monga kale, ziphuphu za ku Brussels ndi mamembala am'mimba yamasamba yopyola michere yambiri.

Mitu yaying'ono, yomwe imakhala ngati kabichi pachomera cha Brussels imakula m'nyengo yozizira. Amatha kukhala ozizira kwambiri, kuwapangitsa kukhala ofunikira pazakudya za nyengo yozizira.

Ngakhale ndizochepa, zophukira ku Brussels zili ndi michere yambiri.

Ndi gwero labwino kwambiri la vitamini K. Chikho chimodzi (156 magalamu) cha mphukira zophika ku Brussels chimakhala ndi 137% ya zomwe mumadya tsiku lililonse (8).

Vitamini K ndiwofunikira pa thanzi la mafupa ndi mtima ndipo ndikofunikira pakugwira ntchito kwa ubongo (9,).

Zipatso za Brussels zimakhalanso ndi mavitamini A, B ndi C komanso mchere wa manganese ndi potaziyamu.

Kuphatikiza apo, ziphuphu za Brussels zimakhala ndi fiber komanso alpha-lipoic acid, zonsezi zomwe zatsimikiziridwa kuti zimathandiza kuti shuga wamagazi azikhala okhazikika (11,).

CHIKWANGWANI chimachedwetsa kugaya chakudya m'thupi, zomwe zimapangitsa kuti shuga azituluka pang'ono m'magazi. Izi zikutanthauza kuti pali ma spikes ochepa mu shuga wamagazi mutatha kudya chakudya chambiri ().

Alpha-lipoic acid ndi antioxidant yomwe imatha kuchepetsa kuchuluka kwa shuga m'magazi ndikuwonjezera mphamvu ya thupi ku insulin ().

Insulini ndi mahomoni ofunikira kuti maselo amwe shuga wamagazi. Zimapangitsa kuti shuga m'magazi asakhale wokwera kwambiri kapena wotsika kwambiri.

Alfa-lipoic acid awonetseranso kuti amachepetsa zizindikiritso za matenda ashuga, mtundu wopweteketsa mitsempha womwe umakhudza anthu ambiri omwe ali ndi matenda ashuga ().

Chidule Zipatso za Brussels zodzaza ndi michere ndipo zili
makamaka vitamini K. Amakhala ndi alpha-lipoic acid wambiri, an
antioxidant yomwe ingapindulitse anthu odwala matenda ashuga.

3. Kaloti

Mizu yotchuka imeneyi imatha kukololedwa m'miyezi ya chilimwe koma imafika pachimake pakumwa ndi m'nyengo yozizira.

Mikhalidwe yozizira imapangitsa kaloti kusintha masitashi osungidwa kukhala shuga kuti madzi m'maselo awo asazizidwe.

Izi zimapangitsa kaloti kulawa kukoma kwambiri nyengo yozizira. Ndipotu, kaloti omwe amakolola pambuyo pa chisanu nthawi zambiri amatchedwa "kaloti wa maswiti."

Masamba okomawa amakhalanso ndi thanzi labwino. Kaloti ndi gwero labwino kwambiri la beta-carotene, lomwe lingasinthidwe kukhala vitamini A mthupi. Karoti imodzi yayikulu (72 magalamu) imakhala ndi 241% ya mavitamini A (16) omwe amalimbikitsidwa tsiku lililonse.

Vitamini A ndiyofunikira pa thanzi lamaso ndipo ndiyofunikanso pantchito yoteteza thupi ndikukula bwino ndikukula.

Kuonjezera apo, kaloti imadzaza ndi carotenoid antioxidants. Mitundu yamitunduyi yamphamvu imapatsa kaloti utoto wowala ndipo itha kuthandiza kuchepetsa ngozi ya matenda osachiritsika.

Kafukufuku wina akuwonetsa kuti chakudya chambiri cha carotenoids chitha kuthandiza kuchepetsa mavuto a khansa, kuphatikiza prostate ndi khansa ya m'mawere (, 18).

Chidule Kaloti amakula bwino nyengo yozizira. Zadzaza
ndi vitamini A ndi ma antioxidants amphamvu omwe angathandize kuteteza ena
matenda monga prostate ndi khansa ya m'mawere.

4. Swiss Chard

Sikuti Swiss chard imangololera nyengo yozizira, komanso ndiyotsika kwambiri ma calories komanso michere yambiri.

M'malo mwake, chikho chimodzi (36 magalamu) chimapereka ma calories 7 okha, komabe chimakhala ndi theka la vitamini A tsiku lililonse ndipo chimakwaniritsa kudya kwa vitamini K.

Ndi gwero labwino la vitamini C, magnesium ndi manganese (19).

Kuphatikiza apo, masamba obiriwira amdima komanso zimayambira zowala za ku Swiss chard zodzaza ndi mitundu yazomera yopindulitsa yotchedwa betalains.

Ma Betalains awonetsedwa kuti amachepetsa kutupa mthupi ndikuchepetsa makutidwe a cholesterol a LDL, chimodzi mwazomwe zimayambitsa matenda amtima (,).

Mtundu wobiriwirawu umagwiritsidwa ntchito kwambiri pazakudya zaku Mediterranean, zomwe zimalumikizidwa ndi maubwino ambiri azaumoyo, kuphatikiza kuchepa kwa matenda amtima (22).

Chidule Swiss chard ndi yotsika kwambiri ma calories koma yodzaza
mavitamini ndi mchere. Mulinso ma antioxidants omwe angathandize kuchepetsa
chiopsezo cha matenda a mtima.

5. Ziphuphu

Zofanana ndi kaloti, ma parsnips ndi mtundu wina wa masamba omwe amakhala ndi zabwino zambiri.

Mofanana ndi kaloti, ma parsnip amakula mokoma ngati kuzizira kwanyengo, kuwapangitsa kukhala osangalatsa kuwonjezera pazakudya zachisanu. Amakonda pang'ono pang'ono ndipo amakhala ndi thanzi labwino.

Chikho chimodzi (156 magalamu) a ma parsnips ophika amakhala ndi pafupifupi magalamu 6 a fiber ndi 34% ya mavitamini C.

Kuphatikiza apo, ma parsnips ndi gwero labwino kwambiri la mavitamini B ndi E, potaziyamu, magnesium ndi manganese (23).

Zipangizo zamtundu wa parsnips zimawapanganso chisankho chabwino cha thanzi m'mimba. Amakhala ndi michere yambiri yosungunuka, yomwe imapanga chinthu chonga gel mu njira yogaya chakudya.

Izi zitha kuthandiza kuchepetsa kuyamwa kwa shuga m'magazi, zomwe zimathandiza makamaka kwa omwe ali ndi matenda ashuga ().

Matenda osungunuka amathandizidwanso ndi kuchepa kwa matenda amtima, khansa ya m'mawere ndi sitiroko (, 26, 27).

Chidule Ma Parsnips ndi ndiwo zamasamba zopatsa thanzi kwambiri
muli fiber yochuluka kwambiri yosungunuka, yomwe yakhala ikugwirizanitsidwa ndi ambiri
maubwino azaumoyo.

6. Collard Greens

Monga zipatso za kale ndi Brussels, masamba obiriwira ndi a Brassica banja la ndiwo zamasamba. Osanenapo, ndiimodzi mwazomera zolimba kwambiri mgululi.

Mdima wobiriwira pang'ono umatha kupirira kuzizira kwanthawi yayitali ndipo umakoma kwambiri atakumana ndi chisanu.

Kuwawidwa kwa masamba obiriwira kumalumikizidwa ndi kuchuluka kwa calcium yomwe imapezeka mchomeracho. M'malo mwake, kafukufuku wina adapeza kuti ndiwo zamasamba zokhala ndi calcium yochuluka kwambiri zimalawa zowawa kwambiri ().

Kuchuluka kwa calcium mu masamba a collard ndiwodabwitsa, ndi chikho chimodzi (190 magalamu) a makola ophika okhala ndi 27% yazakudya zatsiku ndi tsiku (29).

Calcium ndi yofunika pa thanzi la mafupa, kupweteka kwa minofu ndi kufalitsa mitsempha, pamodzi ndi ntchito zina zofunika.

Kuphatikiza apo, amadyerawa amakhala ndi vitamini K, yomwe imathandiza kwambiri pakakhala mafupa.

Kafukufuku akuwonetsa kuti kudya mavitamini K ndi calcium okwanira kumathandizira kuchepetsa kufooka kwa mafupa ndi mafupa (,).

Kupatula kukhala chisankho chabwino cholimbikitsa mafupa athanzi, olimba, masamba obiriwira ndi gwero labwino la mavitamini B ndi C, iron, magnesium ndi manganese.

Chidule Maluwa a Collard ali ndi kununkhira kowawa pang'ono ndipo ali
odzaza ndi michere. Amakhala ndi calcium yambiri
ndi vitamini K, omwe ndi ofunikira pamafupa athanzi.

7. Rutabagas

Rutabagas ndi masamba osadetsedwa ngakhale ali ndi michere yambiri.

Masamba azitsambawa amakula bwino nyengo yozizira ndikupanga kukoma kokoma chifukwa kutentha kumazizira kwambiri kugwa ndi dzinja.

Mbali zonse za chomera cha rutabaga zitha kudyedwa, kuphatikiza nsonga zobiriwira zobiriwira zomwe zimakhazikika pansi.

Chikho chimodzi cha rutabaga yophika (170 magalamu) chimakhala ndi theka la mavitamini C omwe amadya tsiku lililonse komanso 16% ya potaziyamu (32).

Potaziyamu ndiyofunikira pakugwira ntchito kwa mtima ndi kupindika kwa minofu. Imathandizanso pakuthana ndi kuthamanga kwa magazi.

M'malo mwake, kafukufuku wasonyeza kuti chakudya chokhala ndi potaziyamu ambiri chingathandize kuchepetsa kuthamanga kwa magazi ().

Kuphatikiza apo, kafukufuku wowunikira adalumikiza masamba a cruciferous ngati rutabagas ndi chiopsezo chochepa cha matenda amtima. M'malo mwake, kafukufuku wina adapeza kuti kudya masamba ambiri opachika kumachepetsa chiopsezo chodwala matenda a mtima mpaka 15.8% ().

Kuwonjezera pa kukhala ndi vitamini C komanso potaziyamu, rutabagas ndi gwero labwino la mavitamini B, magnesium, phosphorus ndi manganese.

Chidule Rutabagas ndi ndiwo zamasamba zomwe zimakhala ndi vitamini wambiri
C ndi potaziyamu. Kuchulukitsa kudya kwa potaziyamu kumachepetsa kuthamanga kwa magazi ndipo
amachepetsa matenda a mtima.

8. Kabichi Wofiira

Kabichi ndi masamba obiriwira omwe amasangalala nthawi yozizira. Ngakhale kabichi wobiriwira komanso wofiira ali wathanzi kwambiri, mitundu yofiira imakhala ndi michere yambiri.

Chikho chimodzi cha kabichi chofiira, chofiira (89 magalamu) chimakhala ndi 85% ya mavitamini C omwe amadya tsiku lililonse komanso mavitamini A ndi K.

Ndiwonso magwero abwino a mavitamini B, manganese ndi potaziyamu (35).

Komabe, pomwe kabichi yofiira imawala kwenikweni imapezeka mu antioxidant. Mtundu wowala wa masamba awa umachokera ku mitundu ya pigment yotchedwa anthocyanins.

Anthocyanins ndi amtundu wa flavonoid wama antioxidants, omwe amalumikizidwa ndi maubwino angapo azaumoyo.

Chimodzi mwamaubwino awa ndikotheka kuchepetsa chiopsezo cha matenda amtima ().

Pakafukufuku wazaka 93,600, ofufuza adapeza kuti azimayi omwe amadya kwambiri zakudya za anthocyanin anali ochepera 32% ocheperako mtima kuposa azimayi omwe amadya zakudya zochepa za anthocyanin ().

Kuphatikiza apo, kuchuluka kwa ma anthocyanins apezeka kuti amachepetsa chiopsezo cha matenda amitsempha ().

Umboni wowonjezera wochokera ku mayeso a chubu ndi kafukufuku wazinyama ukuwonetsa kuti ma anthocyanins atha kukhala ndi kuthekera kothana ndi khansa, komanso (39,).

Chidule Kabichi wofiira ali ndi michere yambiri kuphatikiza mavitamini
A, C ndi K. Mulinso ma anthocyanins, omwe amateteza pamtima
matenda ndi khansa zina.

9. Radishes

Zomera zamtunduwu zamtengo wapatali zimadziwika chifukwa cha kununkhira kwawo kokometsera komanso kosalala. Komanso, mitundu ina ndi yozizira kwambiri ndipo imatha kupulumuka chifukwa cha kuzizira kwambiri.

Radishes ali ndi mavitamini B ndi C ambiri, komanso potaziyamu (41).

Kukoma kwawo kwa tsabola kumatchedwa gulu lapadera lazinthu zopanga sulfa zotchedwa isothiocyanates, zomwe zalumikizidwa ndi maubwino ambiri azaumoyo.

Zomera zamphamvu izi zimakhala ngati antioxidants m'thupi, zomwe zimathandiza kuchepetsa kutupa.

Radishes afufuzidwa kwambiri chifukwa cha kuthekera kwawo kolimbana ndi khansa ().

M'malo mwake, kafukufuku wina wapa chubu choyesa anapeza kuti chotupa cha radothi chotchedwa isothiocyanate choletsa kukula kwa maselo a khansa ya m'mawere ().

Izi zidawonekeranso m'mayeso oyeserera ndi maphunziro a nyama okhudzana ndi khansa ya m'matumbo ndi chikhodzodzo (44, 45).

Ngakhale zili zolonjeza, maphunziro owonjezera aanthu pazomwe zingathe kulimbana ndi khansa za radishes amafunikira.

Chidule Radishes ndi abwino kwambiri
gwero la mavitamini B ndi C komanso potaziyamu. Kuphatikiza apo, ali ndi
isothiocyanates, omwe atha kukhala ndi kuthekera kothana ndi khansa.

10. Parsley

Ngakhale zitsamba zambiri zimafa nyengo ikayamba kuzizira, parsley imatha kupitilirabe kutentha komanso kuzizira.

Kuwonjezera pa kukhala ozizira kwambiri, zobiriwira zobiriwira zimakhala zodzaza ndi zakudya.

Pagawo limodzi lokha (28 magalamu) limakwaniritsa kudya vitamini K tsiku lililonse ndipo lili ndi theka la mavitamini C.

Amakhalanso ndi vitamini A, folate, iron, calcium ndi potaziyamu (46).

Parsley ndi gwero labwino kwambiri la flavonoids, kuphatikizapo apigenin ndi luteolin, omwe ndi mankhwala omwe ali ndi phindu lathanzi. Izi flavonoids zitha kukhala zothandiza makamaka poletsa kukumbukira kukumbukira komanso zosintha zokhudzana ndi ukalamba muubongo.

Kafukufuku wina adapeza kuti zakudya zomwe zili ndi luteolin zimachepetsa kutupa kwakanthawi muubongo wama mbewa okalamba ndikukumbukira bwino poletsa mankhwala otupa (47).

Chidule Parsley ndi
wobiriwira wololera wobiriwira womwe uli ndi michere yambiri. Mulinso chomera chophatikiza luteolin, chomwe chingalimbikitse thanzi laubongo.

Mfundo Yofunika Kwambiri

Pali masamba angapo omwe amakula bwino nyengo yozizira.

Mitundu ina yamasamba, monga kaloti ndi ma parsnips, imatha kumvanso kukoma mukakhala pachiwopsezo cha chisanu.

Masamba olimba ozizirawa amakupangitsani kudzaza zakudya zanu ndi zokolola za nyengo, zokhala ndi michere nthawi yonse yozizira.

Ngakhale masamba aliwonse omwe ali mndandandandawu angapangitse zakudya zopatsa thanzi kukhala zowonjezera, palinso masamba ena ambiri achisanu omwe amasankhanso bwino.

Kupatula apo, kuwonjezera zipatso zatsopano pazakudya zanu kumathandizira kuti mukhale ndi thanzi labwino.