Masamba 18 Odziwika Komanso Opatsa Thanzi

Zamkati

• 1. Daikon
• 2. Mzu wa Taro
• 3. Msuzi wa Delicata
• 4. Zisokonezo
• 5. Chayote sikwashi
• 6. Dandelion amadyera
• 6. Ziphuphu
• 8. Jicama
• 9. Mwamba
• 10. Zosangalatsa
• 11. Rutabaga
• 12. Romanesco
• 13. Vwende wowawasa
• 14. Purslane
• 15. Mashua
• 16. Matimati
• 17. Zigwa
• 18. Salsify
• Mfundo yofunika

Masamba omwe anthu amadya, monga sipinachi, letesi, tsabola, kaloti, ndi kabichi, amapereka michere yambiri ndi zonunkhira. Nzosadabwitsa kuti ali m'gulu la mitundu yotchuka kwambiri padziko lonse lapansi.

Ngakhale ma veggie ali athanzi kwambiri, kudalira kwambiri kumatha kukulepheretsani kuyesa zosankha zosazolowereka.

M'malo mwake, kafukufuku akuwonetsa kuti kuwonjezera zamasamba zosiyanasiyana pazakudya zanu kumathandizira kuchepetsa chiwopsezo cha matenda amtima - komanso kusintha moyo wanu wonse (,,).

Chodabwitsa, masamba masauzande osiyanasiyana amalima padziko lonse lapansi, ena mwa iwo akhoza kupezeka komwe mumakhala.

Nayi masamba 18 apadera omwe angapangitse thanzi lanu kukhala labwino komanso losangalatsa.

1. Daikon

Daikon ndi radish yozizira nthawi zambiri yomwe imagwiritsidwa ntchito pazakudya zaku Asia. Ndi kapangidwe kofewa komanso kofewa, katsabola, kamakhala ngati karoti wamkulu, woyera wokhala ndi masamba.

Ndi ochepa kwambiri, amapereka 25 pa chikho chophika (147 magalamu). Mulinso zakudya zambiri, kuphatikizapo vitamini C, mkuwa, potaziyamu, ndi folate ().

Kuphatikiza apo, daikon imakhala ndi mankhwala azitsamba amphamvu kwambiri, monga ma glucosinolates, omwe amakhala ngati ma antioxidants ndipo amatha kukhala ndi mankhwala oletsa khansa (,).

2. Mzu wa Taro

Taro ndi muzu wa masamba womwe ndi gwero lotchuka la carb ku Africa ndi Asia. Ikaphikidwa, imakhala ndi kukoma kokoma kofewa komanso kapangidwe kofewa, ndikupangitsa kuti ikhale yoyimira kwambiri mbatata, mbatata, ndi masamba owuma.

Komanso ndi gwero labwino kwambiri la fiber, vitamini E, mavitamini B, potaziyamu, phosphorous, magnesium, ndi manganese ().

Taro ndiwothandiza kwambiri makamaka chifukwa chokhala ndi fiber.

Kafukufuku akuwonetsa kuti ulusi wake umakhala ngati prebiotic, womwe umalimbikitsa kukula kwa mabakiteriya ochezeka omwe amalimbikitsa thanzi m'thupi komanso amateteza kumatenda am'mimba, mwa maubwino ena (,).

3. Msuzi wa Delicata

Sikwashi ya Delicata ndi mtundu wa sikwashi yotentha - ngakhale imakololedwa m'nyengo yozizira - yokhala ndi mawonekedwe otalika komanso utoto wonyezimira wokhala ndi mikwingwirima yowongoka.

Mosiyana ndi mabala ena, monga butternut kapena maungu, ma delicata ali ndi khungu lowonda, lofewa ndipo amatha kudya osasenda nthongo wakunja. Delicata ali ndi kukoma kokoma, konga dzungu komwe kumawirirana bwino ndi zakudya zambiri.

Komanso ndi ma calories ochepa komanso ma carbs, omwe amapangitsa kuti akhale njira yabwino kwambiri yotsika ndi masamba osakaniza monga mbatata ndi mbatata ().

4. Zisokonezo

Artichoke yaku Yerusalemu (Helianthus tuberosus) ndi mtundu wa mpendadzuwa wolimidwa chifukwa cha zipatso zake zodyedwa, zomwe zimadziwika kuti sunchokes.

Masamba okhuthalawa amawoneka ngati mizu ya ginger. Ikaphikidwa, imakhala yofewa ndipo imakoma mtedza pang'ono.

Chitsime chabwino cha michere yambiri, ma artichok aku Jerusalem ali ndi chitsulo chachikulu kwambiri, chomwe chimafunikira pakupanga maselo ofiira am'magazi, ndi inulin, mtundu wa ulusi womwe ungalimbikitse thanzi kugaya chakudya komanso kuwongolera shuga (,).

5. Chayote sikwashi

Chayote ndi wa banja limodzi ndi maungu ndi zukini.

Sikwashi wonyezimira wonyezimira ameneyu amakhala ndi khungu lofewa, lodyedwa komanso loyera, mnofu wofewa womwe nthawi zambiri umaphika koma amathanso kudyedwa waiwisi.

Ngakhale mafuta ochepa, ali ndi mavitamini ndi michere. Chikho chimodzi (132 magalamu) a chayote yaiwisi amakhala ndi ma calories 25 okha, komabe amapereka 30% yamtengo watsiku ndi tsiku (DV) ya folate, vitamini B wophatikizidwa mu kaphatikizidwe ka DNA ndi ma cellular function ().

6. Dandelion amadyera

Magawo onse a chomera cha dandelion (Taraxacum officinale) zimadya, kuphatikiza masamba, omwe amadziwika kuti dandelion amadyera.

Ngakhale kuti siotchuka ngati masamba ena obiriwira, amakhala ndi mavitamini, michere yambiri, ndi mankhwala amphamvu azomera, kuphatikiza vitamini K, chitsulo, ndi polyphenol antioxidants ().

Kafukufuku wambiri woyeserera ndi nyama akuwonetsa kuti masamba a dandelion amatha kutsitsa shuga wamagazi ndi cholesterol ndikuthandizira kupewa kuwonongeka kwa ma cell ().

Kuphatikiza apo, amatha kusangalala ndi yaiwisi kapena yophika ndipo amalowa m'malo mwa masamba ena monga sipinachi kapena letesi.

6. Ziphuphu

Fiddleheads ndi masamba okoma a ma fern aang'ono omwe sanachitike. Wotchuka pakati pa okolola, amakolola kuchokera ku ferns osakhwima ndipo amakhala ndi bala lolimba, lopindika.

Ma Fiddleheads ali ndi michere yambiri komanso mankhwala azomera, monga provitamin A, vitamini C, ndi manganese ().

Mitengo yawo ya carotenoid imaphatikizapo lutein ndi beta carotene, omwe ali ndi antioxidant komanso anti-inflammatory zotsatira ndipo amateteza kumatenda osiyanasiyana monga khansa ndi matenda amaso (17,).

Fiddleheads imaphatikizidwa mosavuta muzokazinga, msuzi, ndi pasitala.

8. Jicama

Jicama ndiye muzu wodyetsedwa wa Pachyrhizus kukokoloka mpesa. Mawonekedwe otembenuka, ali ndi mnofu woyera, wofatsa pang'ono.

Masamba obiriwirawa amakhala ndi vitamini C, vitamini wosungunuka ndi madzi womwe ndiwofunikira pamagulu amthupi ndipo umakhala ngati antioxidant ().

Jicama imadzazidwanso ndi fiber, kuphatikiza inulin, prebiotic yomwe ndi yabwino kwa thanzi lanu m'matumbo ().

9. Mwamba

Mphesa, yomwe imadziwikanso kuti yuca, ndi muzu wa masamba womwe umawoneka ngati mbatata koma umakhala ndi kukoma pang'ono, kokometsera mtedza.

Nthawi zambiri yosenda, yokazinga, kapena yokazinga, imayenera kuphikidwa kuti ichepetse kuchuluka kwa ma cycanic glycosides, omwe angawononge ntchito ya chithokomiro (21).

Mphesa ndi gwero la vitamini C, mavitamini B angapo, magnesium, potaziyamu, manganese, ndi mkuwa. Komanso kulimbana ndi chilala, ndikupangitsa kukhala chakudya chofunikira kwambiri kwa anthu omwe akutukuka kumene (,).

10. Zosangalatsa

Celeriac ndi muzu wapadera wa masamba womwe umagwirizana kwambiri ndi udzu winawake ndi parsley.

Ili ndi kukoma ngati kwa udzu winawake komwe kumapangitsa kuti muzitsuka kwambiri carb m'malo mwa mbatata mumsuzi ndi mphodza, ngakhale amathanso kusangalala ndi yaiwisi.

Celeriac imakhalanso gwero lalikulu la phosphorous, potaziyamu, ndi mavitamini C ndi K ().

11. Rutabaga

Rutabagas, yemwenso amatchedwa swedes, snaggers, kapena neeps, ndi masamba obiriwira mumtundu womwewo monga kale, kolifulawa, ndi kabichi.

Amakhulupirira kuti ndi mtanda pakati pa mpiru ndi kabichi ndipo amafanana kwambiri ndi ma turnip powoneka. Komabe, ali ndi khungu losalala komanso kununkhira pang'ono.

Rutabagas alibe ma calories ochepa koma ali ndi michere yambiri monga fiber, vitamini C, phosphorous, potaziyamu, manganese, ndi magnesium, zomwe zimawapangitsa kukhala veggie yochulukitsa michere yomwe imatha kusangalala ndi yaiwisi kapena yophika ().

12. Romanesco

Romanesco ndi masamba owoneka ndi mawonekedwe osakanikirana, owoneka ngati ozungulira komanso mtundu wobiriwira wobiriwira. Kuphatikiza apo, imapereka mankhwala angapo amphamvu azomera.

Kafukufuku akuwonetsa kuti masamba a brassica - omwe amaphatikizapo romanesco, broccoli, ndi kabichi - ali ndi polyphenol antioxidants ndi mankhwala ena azomera omwe ali ndi vuto lodana ndi khansa komanso zoteteza ku chitetezo cha mthupi ().

Mwachitsanzo, zakudya zokhala ndi miyala yamchere ingateteze ku khansa yam'matumbo, m'mapapo, komanso m'mawere. Komabe, chakudya sichiyenera kuonedwa ngati chithandizo cha matendawa (,,).

13. Vwende wowawasa

Vwende owawa (Momordica charantia) ndi mphonda wokula padziko lonse lapansi komanso wamtengo wapatali chifukwa champhamvu zake zamankhwala.

Mitundu yambiri ilipo, ngakhale yonse imakhala ndi kulawa kowawa. Nthawi zambiri amagwiritsidwa ntchito m'makeke monga supu, ma curry, ndi ma fries.

Masamba akhala akugwiritsidwa ntchito ngati mankhwala achikhalidwe pochiza matenda osiyanasiyana, monga matenda ashuga, chibayo, matenda a impso, ndi psoriasis ().

Kafukufuku woyeserera ndi kafukufuku wazinyama akuwonetsa kuti vwende lowawa limakhala ndi zotsutsana ndi zotupa, anticancer, komanso anti-shuga chifukwa cha kuchuluka kwa mankhwala azomera ().

14. Purslane

Purslane ndi udzu wodyedwa womwe umamera mwachilengedwe m'minda ndi kapinga. Katsitsi kokoma, kamakhala ndi masamba owala komanso kukoma kwa mandimu.

Purslane ndi yotsika kwambiri, imangopereka 9 pa chikho chimodzi (43 gramu) yotumikira. Nthawi yomweyo, imakhala ndi potaziyamu, magnesium, ndi alpha-linolenic acid (ALA), mafuta omega-3 ().

Mulinso ma antioxidants amphamvu, kuphatikiza vitamini C, beta carotene, glutathione, ndi alpha tocopherol, zomwe zimathandiza kupewa kuwonongeka kwa ma cell ndikuteteza ku matenda osatha (,).

15. Mashua

Mashua ndi chomera chobalalika ku South America chomwe chimapanga tuber yodyedwa ndi zonunkhira, zonunkhira.

Ma tubers amabwera m'mitundu yosiyanasiyana - kuphatikiza chikasu, chofiira, ndi chibakuwa - ndipo awonetsedwa kuti amapereka ma antibacterial, anti-inflammatory, ndi antioxidant pazinyama ndi mayeso a chubu ().

Komabe, malinga ndi kafukufuku wamafuta, mashua atha kuvulaza testicular. Mwakutero, iyenera kudyedwa pang'ono ().

Mashua nthawi zambiri amaphika koma amathanso kutumikiridwa yaiwisi.

16. Matimati

Otchuka ku zakudya zaku Mexico, ma tomatillos ndi mamembala am'banja la nightshade, lomwe limaphatikizapo tomato ndi biringanya.

Tomatillos amafanana ndi tomato ndipo amatsekedwa ndi mankhusu omwe amachotsedwa asanadye.

Akakhwima, amatenga mtundu wobiriwira, wofiirira, kapena wofiira, kutengera mitundu. Tomatillos amatha kusankhidwa m'malo osiyanasiyana akukhwima, ndikupatsa kukoma kocheperako mukakhala kakang'ono komanso kotsekemera mukakhwima.

Kuphatikiza apo, ali ndi michere yambiri komanso makilogalamu ochepa, omwe ali ndi chikho chimodzi (132-gramu) chomwe chimapereka zopatsa 42 zokha, komabe zoposa 17% zamavitamini C anu amafunikira ().

17. Zigwa

Ma ramp ndi mtundu wa anyezi wamtchire womwe umapezeka ku North America ndipo umagwirizana kwambiri ndi adyo ndi shallots. Fungo lawo lamphamvu, lamankhwala onunkhira komanso kununkhira bwino kumawapangitsa kukhala otchuka pakati pa oyang'anira ndi ophika omwe ().

Ma ramp ndi gwero la vitamini C wambiri, lomwe limathandizira kuyamwa kwachitsulo komanso kuteteza ku kuwonongeka kwa ma cell ndi matenda (37,).

Kuphatikiza apo, kafukufuku akuwonetsa kuti masamba a allium ngati ma rampu atha kuthandiza kuti muchepetse ziwopsezo monga matenda a khansa ndi matenda amtima (,,).

18. Salsify

Salsify ndi muzu masamba womwe umafanana ndi karoti yayitali. Imabwera mumitundu yoyera ndi yakuda, iliyonse imakhala ndi kununkhira komanso mawonekedwe osiyana.

Black salsify ili ndi khungu lakuda ndipo nthawi zambiri limatchedwa "oyisitara wamasamba" chifukwa cha kununkhira kwake kofanana ndi oyisitara. Kumbali inayi, mitundu yoyera imakhala ndi khungu lakuda ndipo akuti imalawa ngati mitima ya atitchoku.

Mitundu yonseyi imakhala m'malo mwa masamba ena monga mbatata ndi kaloti ndipo imakhala ndi michere yambiri, kuphatikiza vitamini C, mavitamini angapo a B, ndi potaziyamu ().

Kuphatikiza apo, salsify imatha kulimbikitsa kukhutira ndikuchepetsa mafuta m'thupi chifukwa chazida zake zambiri (,).

Mfundo yofunika

Daikon, vwende wowawasa, romanesco, ndi purslane ndi ochepa chabe mwa zikwi zamasamba zachilendo koma zopatsa thanzi kwambiri zomwe zimalimidwa padziko lonse lapansi.

Kuonjezera zina mwa zophika m'zakudya zanu sikungokulitsa mkamwa mwanu ndikuwonjezera kununkhira mbale zanu komanso kulimbikitsanso thanzi lanu.

Musaope kuyesa ndiwo zamasamba izi ngati mungaziwone m'misika ya alimi kapena kugolosale kwanuko.