Kodi Mizuna ndi chiyani? Zonse Zokhudza Zapaderazi, Zobiriwira Zobiriwira

Zamkati

• Mitundu ya mizuna
• Zopindulitsa zaumoyo
• Zopatsa thanzi kwambiri
• Wolemera ma antioxidants
• Vitamini K wabwino kwambiri
• Gwero labwino la vitamini C
• Muli mankhwala amphamvu olimbana ndi khansa
• Zitha kuteteza thanzi lamaso
• Zowonongeka
• Momwe mungapangire mizuna pazakudya zanu
• Mfundo yofunika

Mizuna (Brassica rapa var. kutuloji) ndi masamba obiriwira obiriwira omwe amapezeka ku East Asia (1).

Amatinso masamba a mpiru achi Japan, mpiru wa kangaude, kapena konya (1).

Gawo la Brassica mtundu, mizuna ndiwokhudzana ndi masamba ena obiriwira, kuphatikiza broccoli, kolifulawa, kale, ndi mphukira za Brussels.

Ili ndi masamba obiriwira, obiriwira okhala ndi zimayambira zowonda komanso tsabola, kununkhira kowawa pang'ono. Ngakhale kuti nthawi zambiri amalima pamasakaniza osakaniza a saladi, amathanso kusangalatsidwa kuphika kapena kuzifutsa.

Nkhaniyi ikufotokoza zamitundu yambiri ya mizuna, komanso maubwino ndi kagwiritsidwe kake.

Mitundu ya mizuna

Chosangalatsa ndichakuti, mizuna ndi imodzi mwamasamba ochepa omwe amalimidwa mumlengalenga ngati gawo loyesera ku International Space Station ().

Nthawi zambiri zimakhala zosavuta kulima chifukwa imakhala ndi nyengo yayitali ndipo imachita bwino kuzizira kozizira.

Pakadali pano, mitundu 16 ya mizuna, yosiyana mitundu ndi kapangidwe kake, yadziwika. Izi zikuphatikiza izi (3):

• Kyona. Mitunduyi imakhala ndi pensulo yopyapyala, yoyera yokhala ndi masamba osungunuka kwambiri.
• Komatsuna. Mtundu uwu uli ndi masamba obiriwira obiriwira, ozungulira ndipo adapangidwa kuti azitha kugonjetsedwa ndi kutentha ndi matenda.
• Red Komatsuna. Ndi chimodzimodzi ndi Komatsuna koma ndi masamba a maroon.
• Wodala Wolemera. Mwinamwake wapadera kwambiri, mtundu uwu ndi wobiriwira wakuda ndipo umapanga maluwa omwe amafanana ndi mitu yaying'ono ya broccoli.
• Vitamini Wobiriwira. Mitunduyi imakhala ndi masamba obiriwira kwambiri ndipo imagonjetsedwa ndi kutentha komanso kuzizira.

Mosasamala mtunduwo, mizuna imakhala ndi michere yambiri ndipo imapangitsanso nkhomaliro pa saladi kapena sangweji yanu.

Pali mitundu 16 ya mizuna yomwe imasiyana mosiyanasiyana. Ena amakhalanso oyenerera kutentha kwambiri.

Zopindulitsa zaumoyo

Pakadali pano pali malire owerengera pazabwino zapadera za mizuna. Komabe, zakudya zake - ndi ndiwo zamasamba za brassica - zakhala zikugwirizana ndi maubwino ambiri azaumoyo.

Zopatsa thanzi kwambiri

Monga kale, mizuna imakhala ndi ma calories ochepa koma imakhala ndi mavitamini ndi michere yambiri, kuphatikiza mavitamini A, C, ndi K.

Makapu awiri (85 magalamu) a mizuna yaiwisi amapereka (, 5):

• Ma calories: 21
• Mapuloteni: 2 magalamu
• Ma carbs: 3 magalamu
• CHIKWANGWANI: 1 galamu
• Vitamini A: 222% ya DV
• Vitamini C: 12% ya DV
• Vitamini K: zoposa 100% za DV
• Calcium: 12% ya DV
• Chitsulo: 6% ya DV

Mtengowu umakhala ndi vitamini A, womwe ndi wofunika kwambiri kuti munthu azitha kuona bwino komanso kuteteza thupi m'thupi (,).

Wolemera ma antioxidants

Monga masamba ena ambiri opachikidwa, mizuna ndi gwero lolemera kwambiri la ma antioxidants, omwe amateteza ma cell anu kuti asawonongeke ndi mamolekyulu osakhazikika omwe amatchedwa ma radicals aulere.

Kugwiritsa ntchito mopitilira muyeso kwaulere mopitilira muyeso kumatha kubweretsa kupsyinjika kwa okosijeni ndikuwonjezera chiopsezo chanu cha zinthu monga mtundu wa 2 matenda ashuga, matenda amtima, Alzheimer's, khansa, ndi nyamakazi (,).

Mizuna ili ndi ma antioxidants angapo, kuphatikiza (,):

• Kaempferol. Kafukufuku woyeserera akuwonetsa kuti gulu la flavonoid ili ndi mphamvu zotsutsana ndi zotupa komanso zoteteza ku khansa (,).
• Quercetin. Mtundu wachilengedwe wa zipatso ndi ndiwo zamasamba ambiri, quercetin wasonyezedwa kuti umawonetsa mphamvu zotsutsana ndi zotupa ().
• Beta carotene. Gulu la ma antioxidants limatha kulimbikitsa thanzi la mtima ndi maso, komanso kuteteza khansa zina ().

Komabe, kufufuza kwina kuli kofunika pa mizuna yokha.

Vitamini K wabwino kwambiri

Monga masamba ena obiriwira, mizuna imakhala ndi vitamini K. M'malo mwake, makapu awiri (85 magalamu) a chomera chokoma ichi chimanyamula 100% ya DV (5).

Vitamini K amadziwika bwino chifukwa cha maudindo ake pakumanga magazi komanso thanzi lamafupa.

Zimathandizira kupanga mapuloteni omwe amatenga nawo mbali m'matumbo, omwe amaletsa kutuluka kwa magazi pakucheka kapena mikwingwirima ().

Kuphatikiza apo, vitamini K imakhudzidwa ndikupanga mafupa pothandizira kusungunuka kwa calcium m'thupi lanu, kuchepetsa kufa kwa ma osteoblast (maselo omwe amachititsa kuti mafupa akule), komanso kufotokoza mitundu yambiri yokhudzana ndi mafupa ().

Kafukufuku wina akuwonetsa kuti kuchepa kwa vitamini K kumachulukitsa chiopsezo chanu cha kufooka kwa mafupa, zomwe zimafooketsa mafupa anu ndikuwonjezera chiopsezo chophukera ().

Gwero labwino la vitamini C

Mizuna ndi gwero labwino kwambiri la vitamini C, lomwe limapereka 13% ya DV mu makapu awiri okha (85 magalamu) ().

Vitamini uyu ndi antioxidant wamphamvu wokhala ndi maubwino angapo, monga kuthandizira chitetezo chamthupi, kulimbikitsa kupangika kwa collagen, komanso kupititsa patsogolo kuyamwa kwachitsulo (,,).

Kuphatikiza apo, kuwunika kwamaphunziro 15 komwe kumalumikizitsa zakudya zomwe zili ndi vitamini C wambiri mpaka 16% kumachepetsa chiopsezo cha matenda amtima, poyerekeza ndi zakudya zochepa mu vitamini ().

Kumbukirani kuti kafukufuku wazinthu zina za brassicas akuwonetsa kuti mavitamini C ambiri amatayika pophika. Ngakhale kafukufuku sanawunikenso mizuna makamaka, kugwiritsa ntchito nthawi yayifupi yophika komanso osawira m'madzi kungakuthandizeni kusunga mavitamini ambiriwa,,).

Muli mankhwala amphamvu olimbana ndi khansa

Mizuna imapereka ma antioxidants omwe amawonetsedwa kuti ali ndi zotsatira za anticancer.

Makamaka, zomwe zimapezeka mu kaempferol zitha kuteteza ku matendawa - ndipo kafukufuku wamapepala oyeserera amazindikira kuti gulu ili limatha kuthandizira chithandizo cha khansa (,,).

Kafukufuku akuwonetsanso kuti masamba obiriwira ngati mizuna amathanso kuchepetsa chiopsezo cha khansa. Komabe, kafukufuku mwa anthu awona zosakanikirana (,).

Ngakhale zotsatirazi zikulonjeza, kufufuza anthu zambiri kumafunikira.

Zitha kuteteza thanzi lamaso

Mizuna ili ndi lutein ndi zeaxanthin, ma antioxidants awiri ofunikira thanzi la diso ().

Makina awa awonetsedwa kuti ateteze diso lanu ku kuwonongeka kwa okosijeni ndikuwononga kuwala kwa buluu koopsa ().

Zotsatira zake, atha kutetezedwa ku kuchepa kwa ma cellular okhudzana ndi ukalamba (ARMD), omwe ndi omwe amachititsa khungu kwambiri padziko lonse lapansi (,,).

Kuphatikiza apo, lutein ndi zeaxanthin zimalumikizidwa ndi kuchepa kwa chiwopsezo cha matenda amaso ndi matenda a shuga, zinthu ziwiri zomwe zitha kuwononga masomphenya anu (,).

Mizuna ndi masamba obiriwira obiriwira omwe ali ndi ma calories ochepa koma ali ndi ma antioxidants ambiri ndi mavitamini angapo ofunikira - makamaka A, C, ndi K. Zitha kulimbikitsa thanzi, maso, mafupa, komanso chitetezo chamthupi.

Zowonongeka

Ngakhale kafukufuku ali ndi malire, mizuna siyimayenderana ndi zovuta zina zilizonse.

Komabe, kudya mopitirira muyeso kungabweretse mavuto kwa iwo omwe ali ndi chifuwa cha masamba a brassica ().

Chifukwa cha kuchuluka kwa vitamini K, mizuna imatha kusokoneza mankhwala ochepetsa magazi, monga Warfarin. Chifukwa chake, ngati muli ochepetsa magazi, muyenera kuyankhula ndi omwe amakuthandizani musanawonjezere chakudya chomwe chili ndi vitamini K ().

Mizuna imakhalanso ndi oxalates, yomwe imatha kupangitsa miyala ya impso mwa anthu ena ngati idya kwambiri. Ngati mumakonda kukhala ndi impso, mungafune kuchepetsa kudya ().

Kudya mizuna ndibwino kwa anthu ambiri. Komabe, kuchuluka kwakukulu kumatha kuyambitsa zovuta kwa omwe amatenga magazi opepuka kapena amakhala ndi chiopsezo chachikulu cha miyala ya impso.

Momwe mungapangire mizuna pazakudya zanu

Kawirikawiri amafotokozedwa ngati kusakaniza pakati pa arugula ndi masamba a mpiru, mizuna imakhala ndi kulawa kowawa, kotsabola komwe kumawonjezera nkhonya yochenjera ku mbale zosaphika komanso zophika.

Mizuna itha kugwiritsidwa ntchito yaiwisi m'masaladi. M'malo mwake, mwina tidadyapo kale, chifukwa amawonjezeranso m'mapaketi osakanizidwa a saladi.

Ikhozanso kusangalatsidwa kuphika powonjezerapo potsekemera, zophika pasitala, pizza, ndi msuzi. Mutha kuyisankhanso kuti mugwiritse ntchito ngati zokometsera masangweji kapena mbale zolowa.

Kaya mumagula pamsika wa mlimi kapena malo ogulitsira kwanuko, mizuna yatsopano iyenera kusungidwa m'thumba la pulasitiki m'dilowa yakunyumba ya furiji yanu. Kuyika chopukutira thumba m'thumba kumatha kuthandizira kutulutsa chinyezi chowonjezera chomwe chingawononge.

Onetsetsani kuti mwatsuka bwino masamba kuti musambe dothi kapena zinyalala musanadye.

Kukoma kokoma kwa pepper kwa Mizuna kumapangitsa kuti zikhale zabwino kwa pasitala, pizza, msuzi, ndi ma fries. Zimadya yaiwisi kapena yophika koma ziyenera kutsukidwa nthawi zonse.

Mfundo yofunika

Mizuna ndi wobiriwira masamba obiriwira omwe ali ndi ma calories ochepa koma ali ndi mavitamini angapo ofunika komanso ma antioxidants.

Itha kukupatsirani maubwino angapo azaumoyo, monga kupititsa patsogolo mafupa, chitetezo cha mthupi, komanso thanzi la maso - komanso zotsatira za anticancer.

Ngakhale msika wa mlimi wakwanuko atha kunyamula, mutha kupezanso m'malo ogulitsira aku Asia.

Pazonse, mizuna ndi njira yosavuta komanso yopatsa thanzi yowonjezeramo kukoma kwa saladi wanu wotsatira kapena kusonkhezera-mwachangu.