Masamba 13 Obiriwira Kwambiri Olemera Kwambiri

Zamkati

• 1. Kale
• 2. Microgreens
• 3. Collard Greens
• 4. Sipinachi
• 5. Kabichi
• 6. Beet amadyera
• 7. Watercress
• 8. Romaine Letesi
• 9. Swiss Chard
• 10. Arugula
• 11. Endive
• 12. Bok Choy
• 13. Zomera za Turnip
• Mfundo Yofunika Kwambiri

Masamba obiriwira omwe ali ndi masamba ndi gawo lofunikira la chakudya chopatsa thanzi. Amadzaza ndi mavitamini, michere ndi michere koma ochepa ma calories.

Kudya zakudya zokhala ndi masamba obiriwira kungakupatseni maubwino angapo azaumoyo kuphatikiza kuchepa kwa kunenepa kwambiri, matenda amtima, kuthamanga kwa magazi komanso kuchepa kwamaganizidwe ().

Nawa masamba 13 mwa masamba obiriwira kwambiri oti muphatikize pazakudya zanu.

1. Kale

Kale amadziwika kuti ndi imodzi mwamasamba okhala ndi michere yambiri padziko lapansi chifukwa cha mavitamini, michere komanso ma antioxidants.

Mwachitsanzo, chikho chimodzi (67 magalamu) a mapaka akale aiwisi 684% ya Daily Value (DV) ya vitamini K, 206% ya DV ya vitamini A ndi 134% ya DV ya vitamini C (2).

Mulinso ma antioxidants monga lutein ndi beta-carotene, omwe amachepetsa chiopsezo cha matenda obwera chifukwa cha kupsinjika kwa oxidative ().

Kuti mupindule kwambiri ndi zonse zomwe kale zimapereka, ndibwino kuti muzidya yaiwisi popeza kuphika kumatha kuchepetsa michere ().

Kale imakhala ndi mchere wambiri, ma antioxidants ndi mavitamini, makamaka mavitamini A, C ndi K. Kuti mupindule kwambiri, imayenera kudyedwa yaiwisi, chifukwa kuphika kumachepetsa thanzi la masamba.

2. Microgreens

Microgreens ndimasamba osakhwima opangidwa kuchokera ku nthanga zamasamba ndi zitsamba. Amakhala mainchesi 1-3 (2.5-7.5 cm).

Kuyambira zaka za m'ma 1980, akhala akugwiritsidwa ntchito ngati zokongoletsa, koma amagwiritsanso ntchito zina zambiri.

Ngakhale ndi yaying'ono, ndizodzaza ndi utoto, kununkhira komanso michere. M'malo mwake, kafukufuku wina adapeza kuti tizilombo tating'onoting'ono tokhala ndi michere yopitilira 40 poyerekeza ndi anzawo okhwima. Zina mwa michereyi ndi mavitamini C, E ndi K ().

Ma Microgreens amatha kulimidwa bwino kunyumba kwanu chaka chonse, kuwapangitsa kuti azipezeka mosavuta.

Ma Microgreens ndi masamba obiriwira, omwe akhala akudziwika kuyambira zaka za m'ma 1980. Zimakhala zokoma komanso zodzaza ndi michere monga mavitamini C, E ndi K. Zowonjezerapo, zimatha kulimidwa chaka chonse.

3. Collard Greens

Maluwa a Collard ndi masamba obiriwira, okhudzana ndi kale ndi masamba amasamba. Ali ndi masamba akuda omwe amamva kuwawa pang'ono.

Zili zofanana ndi kale ndi kabichi. M'malo mwake, dzina lawo limachokera ku liwu loti "colewort."

Maluwa a Collard ndi gwero labwino la calcium ndi mavitamini A, B9 (folate) ndi C. Amakhalanso amodzi mwa magwero abwino kwambiri a vitamini K pankhani ya masamba obiriwira. M'malo mwake, chikho chimodzi (190 magalamu) cha masamba obiriwira ophika chimanyamula 1,045% ya DV ya vitamini K (6).

Vitamini K amadziwika chifukwa chofunikira kwambiri popanga magazi. Kuphatikiza apo, kafukufuku wambiri akuchitidwa pokhudzana ndi kuthekera kwake kukonza thanzi la mafupa ().

Kafukufuku m'modzi mwa azimayi 72,327 azaka za 38-63 adapeza kuti omwe ali ndi vitamini K omwe amadya pansi pa 109 mcg patsiku amakhala ndi chiopsezo chowonjezeka cha mafupa a m'chiuno, kutanthauza kulumikizana pakati pa vitamini ndi mafupawa ().

Masamba a Collard ali ndi masamba akuda ndipo amawawawa. Ndi amodzi mwa magwero abwino kwambiri a vitamini K, amachepetsa kuundana kwamagazi ndikulimbikitsa mafupa athanzi.

4. Sipinachi

Sipinachi ndi masamba obiriwira obiriwira ndipo amaphatikizidwa mosavuta muzakudya zosiyanasiyana, kuphatikiza supu, sauces, smoothies ndi saladi.

Mavitamini ake ndiwopatsa chidwi ndi kapu imodzi (30 magalamu) ya sipinachi yaiwisi yopatsa 181% ya DV ya vitamini K, 56% ya DV ya vitamini A ndi 13% ya DV ya manganese (9).

Ilinso ndi ma folate, omwe amatenga gawo lofunikira pakupanga maselo ofiira a magazi komanso kupewa zopindika za neural tube panthawi yoyembekezera ().

Kafukufuku wina wokhudzana ndi neural tube defect spina bifida adapeza kuti chimodzi mwazomwe zitha kupewedwa pachiwopsezochi ndikudya pang'ono pamankhwala oyambira (3).

Kuphatikiza pa kutenga vitamini wobereka, kudya sipinachi ndi njira yabwino kwambiri yoperekera zakudya zanu mukakhala ndi pakati.

Sipinachi ndi masamba obiriwira obiriwira omwe angagwiritsidwe ntchito m'njira zosiyanasiyana. Ndi gwero labwino kwambiri, lomwe lingalepheretse kupindika kwa ma neural tube, monga msana wa bifida, panthawi yapakati.

5. Kabichi

Kabichi amapangidwa ndi timasango ta masamba akuda omwe amabwera obiriwira, oyera ndi ofiirira.

Ndi za Brassica banja, pamodzi ndi masamba a Brussels, kale ndi broccoli ().

Masamba m'banjali ali ndi ma glucosinolates, omwe amawapatsa kununkhira kowawa.

Kafukufuku wazinyama apeza kuti zakudya zomwe zimakhala ndi mankhwalawa zimatha kukhala ndi zoteteza khansa, makamaka motsutsana ndi khansa ya m'mapapo ndi m'mimba (,).

Ubwino wina wa kabichi ndikuti amatha kuthira ndikusandulika kukhala sauerkraut, yomwe imapereka maubwino ambiri azaumoyo, monga kukonza chimbudzi ndi kuthandizira chitetezo chamthupi. Zingathandizenso kuchepa thupi (,,,).

Kabichi ili ndi masamba obiriwira ndipo amabwera mumitundu yosiyanasiyana. Ili ndi zoteteza khansa ndipo imatha kusandulika kukhala sauerkraut, yomwe imapindulitsanso thanzi.

6. Beet amadyera

Kuyambira zaka za m'ma Middle Ages, beet akhala akunenedwa kuti ndiwothandiza paumoyo.

Zowonadi, zimakhala ndi michere yabwino, koma ngakhale beets amagwiritsidwa ntchito kwambiri m'mbale, masamba samanyalanyazidwa.

Izi ndizomvetsa chisoni, poganizira kuti zimadya komanso zimakhala ndi potaziyamu, calcium, riboflavin, fiber ndi mavitamini A ndi K. Chikho chimodzi (144 magalamu) cha masamba a beet ophika ali ndi 220% ya DV ya vitamini A, 37% ya DV ya potaziyamu ndi 17% ya DV ya fiber (19).

Amakhalanso ndi ma antioxidants beta-carotene ndi lutein, omwe amachepetsa chiopsezo cha matenda amaso, monga kuchepa kwa macular ndi ng'ala (,).

Beet amadyera amatha kuwonjezeredwa m'masaladi, msuzi kapena kusungunulidwa ndikusungidwa ngati mbale yotsatira.

Beet amadyera ndiwo masamba obiriwira omwe amapezeka kumapeto kwa beets. Amadzaza ndi michere, kuphatikiza ma antioxidants omwe amatha kuthandizira thanzi lamaso.

7. Watercress

Watercress ndi chomera cham'madzi chochokera ku Brassicaceae banja motero amakhala ofanana ndi arugula ndi masamba a mpiru.

Amanenedwa kuti ali ndi machiritso ndipo akhala akugwiritsidwa ntchito ngati mankhwala azitsamba kwazaka zambiri. Komabe, palibe maphunziro aumunthu omwe atsimikizira izi mpaka pano.

Kafukufuku wa chubu choyesera apeza kuti chotulutsa cha watercress ndichopindulitsa pakulimbana ndi maselo am'magazi a khansa komanso kuwononga kubalana kwa ma cell a khansa ndi kuwukira (,).

Chifukwa cha kununkhira kake kowawa komanso kokometsera pang'ono, watercress imathandizira kwambiri pazakudya zosavomerezeka.

Watercress yakhala ikugwiritsidwa ntchito ngati mankhwala azitsamba kwazaka zambiri. Kafukufuku wowerengeka akuwonetsa kuti zitha kukhala zopindulitsa pochiza khansa, koma palibe maphunziro aumunthu omwe atsimikizira izi.

8. Romaine Letesi

Letesi ya Romaine ndi masamba obiriwira omwe amakhala ndi masamba olimba, amdima okhala ndi nthiti yolimba.

Ili ndi mawonekedwe okhwima ndipo ndi letesi yotchuka, makamaka muma saladi a Kaisara.

Ndi gwero labwino la mavitamini A ndi K, lokhala ndi chikho chimodzi (47 magalamu) chopereka 82% ndi 60% ya ma DV a mavitamini awa motsatana (24).

Kuphatikiza apo, kafukufuku wamakoswe adawonetsa kuti letesi idakulitsa ma lipids amwazi, zomwe zimachepetsa chiopsezo cha matenda amtima. Maphunziro owonjezera akuyenera kufufuza maubwino awa mwa anthu ().

Letesi ya Romaine ndi letesi yotchuka yomwe imapezeka m'masaladi ambiri. Ndi mavitamini A ndi K ambiri, ndipo kafukufuku wamakoswe akuwonetsa kuti zitha kusintha milomo yamagazi.

9. Swiss Chard

Swiss chard ili ndi masamba obiriwira mdima wokhala ndi phesi lakuda lomwe ndi lofiira, loyera, lachikasu kapena lobiriwira. Amagwiritsidwa ntchito pophika ku Mediterranean ndipo amakhala amtundu umodzi monga beets ndi sipinachi.

Ili ndi kukoma kwapadziko lapansi ndipo ili ndi mchere wambiri komanso mavitamini, monga potaziyamu, manganese ndi mavitamini A, C ndi K (26).

Swiss chard imakhalanso ndi flavonoid yapadera yotchedwa syringic acid - gulu lomwe lingakhale lothandiza pochepetsa shuga (27).

M'maphunziro awiri ang'onoang'ono amphaka omwe ali ndi matenda ashuga, kuyamwa pakamwa kwa syringic acid kwa masiku 30 kumawonjezera shuga m'magazi (28, 29).

Komabe, nkofunika kuzindikira kuti awa anali maphunziro ang'onoang'ono a zinyama komanso kuti kafukufuku waumunthu wotsimikizira zonena kuti syringic acid itha kuthandiza kuwongolera shuga akusowa.

Ngakhale anthu ambiri amataya zimayambira za chard ya ku Switzerland, ndizokomera komanso zopatsa thanzi.

Nthawi ina, yesani kuwonjezera magawo onse a chard chissu ku mbale monga msuzi, tacos kapena casseroles.

Swiss chard ndi yolemera kwambiri ndipo nthawi zambiri imaphatikizidwa kuphika ku Mediterranean. Lili ndi flavonoid syringic acid, yomwe itha kukhala yothandiza kuchepetsa kuchuluka kwa shuga m'magazi. Komabe, kafukufuku wokhudzana ndi magwiridwe antchito akusowa.

10. Arugula

Arugula ndi wobiriwira wobiriwira kuchokera ku Brassicaceae banja lomwe limayenda ndi mayina osiyanasiyana, monga rocket, colewort, roquette, rucola ndi rucoli.

Ili ndi kakomedwe katsabola pang'ono ndi masamba ang'onoang'ono omwe amatha kuphatikizidwa mosavuta mu saladi kapena kugwiritsidwa ntchito ngati zokongoletsa. Itha kugwiritsidwanso ntchito mwanjira zodzikongoletsera komanso zamankhwala ().

Monga masamba ena obiriwira, mumadzaza ndi michere monga pro-vitamini A carotenoids ndi mavitamini B9 ndi K (31).

Komanso ndi imodzi mwazinthu zabwino kwambiri zopangira nitrate yazakudya, chophatikiza chomwe chimasanduka nitric oxide mthupi lanu.

Ngakhale phindu la nitrate limatsutsana, kafukufuku wina apeza kuti atha kuthandiza kutulutsa magazi ndikuchepetsa kuthamanga kwa magazi mwakukulitsa mitsempha yanu ().

Arugula ndi masamba obiriwira omwe amadutsa mayina angapo, kuphatikiza roketi ndi rucola. Ndi mavitamini ambiri komanso ma nitrate omwe amapezeka mwachilengedwe, omwe angathandize kuchepetsa kuthamanga kwa magazi ndikusintha magazi.

11. Endive

Endive (yotchedwa "N-dive") ndi ya Cichorium banja. Sidziwika bwino kuposa masamba ena obiriwira, mwina chifukwa ndi kovuta kukula.

Ndi yopotana, yokometsera kapangidwe kake ndipo imakhala ndi mtedza komanso kukoma kowawa pang'ono. Zitha kudyedwa zosaphika kapena zophikidwa.

Chikho chimodzi cha theka (25 magalamu) a masamba obiriwira amatulutsa 72% ya DV ya vitamini K, 11% ya DV ya vitamini A ndi 9% ya DV ya folate (33).

Ndi gwero la kaempferol, antioxidant yomwe yawonetsedwa kuti ichepetse kutupa ndikuletsa kukula kwa maselo a khansa m'mayeso a test-tube (,).

Endive ndi masamba obiriwira obiriwira omwe amapindika komanso kupindika. Lili ndi michere yambiri, kuphatikiza antioxidant kaempferol, yomwe imatha kuchepetsa kukula kwa ma cell a khansa.

12. Bok Choy

Bok choy ndi mtundu wa kabichi waku China.

Ili ndi masamba obiriwira obiriwira mdima omwe amawonjezera kwambiri ku supu ndi ma fries.

Bok choy ili ndi mchere wa selenium, womwe umagwira ntchito yofunikira pakudziwitsa, kuteteza chitetezo ndi kupewa khansa ().

Kuphatikiza apo, selenium ndiyofunikira pakugwira bwino ntchito ya chithokomiro. Gland iyi ili m'khosi mwako ndipo imatulutsa mahomoni omwe amathandizira kwambiri pakudya ().

Kafukufuku wowunikira adalumikiza selenium yocheperako ndimatenda a chithokomiro monga hypothyroidism, autoimmune thyroiditis ndi kukulitsa chithokomiro ().

Bok choy ndi chofala ku China ndipo chimakonda kugwiritsidwa ntchito mu supu ndi ma fries. Lili ndi mchere wa selenium, womwe umapindulitsa ubongo wanu, chitetezo, khansa komanso thanzi la chithokomiro.

13. Zomera za Turnip

Masamba a mpiru ndi masamba a chomera cha mpiru, chomwe ndi muzu wa masamba wofanana ndi beetroot.

Maluwawa amanyamula michere yambiri kuposa mpiru womwewo, kuphatikiza calcium, manganese, folate ndi mavitamini A, C ndi K (39).

Amakhala ndi kununkhira kwamphamvu komanso zokometsera ndipo nthawi zambiri amasangalala kuphika osati yaiwisi.

Maluwa a Turnip amawerengedwa ngati masamba obetcherana pamtanda, omwe awonetsedwa kuti amachepetsa chiopsezo chaumoyo wanu, monga matenda amtima, khansa ndi kutupa (,,).

Maluwa a mpiru amakhalanso ndi ma antioxidants angapo kuphatikiza gluconasturtiin, glucotropaeolin, quercetin, myricetin ndi beta-carotene - zomwe zonse zimathandizira kuchepetsa kupsinjika mthupi lanu ().

Amadyera Turnip atha kugwiritsidwa ntchito m'malo mwa kale kapena sipinachi m'maphikidwe ambiri.

Masamba a mpiru ndi masamba a chomera cha turnip ndipo amawoneka ngati masamba obiriwira. Kafukufuku apeza kuti akhoza kuchepetsa nkhawa mthupi lanu ndikuchepetsa chiopsezo cha matenda amtima, khansa komanso kutupa.

Mfundo Yofunika Kwambiri

Masamba obiriwira omwe ali ndi masamba amakhala ndi zakudya zofunikira komanso zamphamvu zomwe zimafunikira thanzi labwino.

Mwamwayi, masamba obiriwira amatha kupezeka chaka chonse, ndipo amatha kuphatikizidwa mu chakudya chanu - m'njira zodabwitsa komanso zosiyanasiyana.

Kuti mupeze zabwino zambiri zathanzi pamasamba obiriwira, onetsetsani kuti mwaphatikizaponso masamba awa pazakudya zanu.