Zipatso 8 ndi Zakudya Zabwino Kwambiri za Nightshade ndi Masamba

Zamkati

• Tomato
• Mbatata
• Tsabola belu
• Tsabola wotentha
• Biringanya
• Matimati
• Zipatso za Goji
• Mabulosi abuluu

Kodi zipatso za nightshade ndi zophika ndi ziti?

Zipatso ndi ndiwo zamasamba za Nightshade ndi gulu lalikulu lazomera zochokera m'mabanja a solanum ndi capsicum. Zomera za Nightshade zili ndi ziphe, zomwe zimatchedwa solanine. Ngakhale kumeza mbewu za nightshade kumatha kupha, zipatso ndi ndiwo zamasamba mgulu lomweli lazomera - zambiri zomwe mungapeze m'sitolo yakwanu - ndizabwino kudya.

Izi ndichifukwa choti kuchuluka kwa mankhwala oopsawa kumatsika kukhala osakhala ndi poizoni zipatso ndi ndiwo zamasamba zikacha. Komabe, masamba ndi zipatso za chomera chakupha cha nightshade ndizowopsa ndipo siziyenera kudyedwa.

Pezani ndendende kuti ndi ma nightshades ati omwe ndiopatsa thanzi kwambiri.

Tomato

Tomato ndichakudya cha zakudya zambiri pazifukwa zingapo. Kuphatikiza pa momwe amakulira mosavuta, amakhalanso ndi chakudya. Chipatso ichi chimakhala ndi mavitamini A ndi C ambiri, komanso chimapezanso chitsulo, potaziyamu, vitamini B-6, manganese, ndi michere yazakudya.

Malinga ndi pulogalamu ya Extension University ya Penn State, kafukufuku wapano akusonyeza kuti tomato amakhala ndi carotenoids, ma antioxidants amphamvu omwe amateteza thupi ku mitundu ina ya khansa. Lycopene, carotenoid wofala kwambiri wopezeka mu tomato, imathandizira kuchepetsa chiopsezo cha khansa ya kapamba, prostate, ndi m'mimba.

Yesani msuzi wa phwetekere watsopano kuchokera kumunda kuti muzimva kutentha tsiku lozizira.

Mbatata

Mbatata ndi imodzi mwazakudya zomwe zimalimidwa kwambiri kumayiko akumadzulo. Amakhalanso mbali ya banja losatha la nightshade lomwe limatha kukhala la poizoni pang'ono likamadya lisanakhwime, khungu likadali lobiriwira.

Mbatata ndizochokera ku vitamini C, zomwe zimathandiza kuteteza chitetezo. Amakhalanso ndi potaziyamu wokwanira, vitamini B-6, ndi fiber zopangira thanzi labwino kuposa momwe mungaganizire. Kuphatikiza apo, ali ndi carotenoids, flavonoids, ndi caffeic acid, mitundu yonse ya phytonutrients yomwe imadziwika kuti imalimbikitsa thanzi, malinga ndi USDA.

Palinso mitundu yambiri yosiyanasiyana, yomwe imakhala ndi maubwino osiyanasiyana azaumoyo. Mbatata zimakhala ndi mavitamini A, B, C, ndi E, komanso chitsulo ndi zinc. Amapereka njira yosavuta yopezera zakudya zofunikira, zofunikira kwambiri kwa anthu okhala m'maiko akutukuka.

Mbatata sizikhala zathanzi mukakonzeka ndi mafuta, mchere, ndi mafuta ochulukirapo, ngati batala la ku France. Chifukwa palibe chomwe chimapatsa chidwi chodyera, yesani izi kutenga mbatata zouma.

Tsabola belu

Ngati mukufuna vitamini C yowonjezera, tsabola belu ndi chisankho chabwino. Tsabola wobiriwira m'modzi amakhala ndi vitamini C kuposa lalanje.

Tsabola wa belu ndi imodzi mwazakudya zotsekemera kwambiri m'banja la nightshade. Mutha kuzidula ndikuziviika mu hummus, kuziwonjezera pachangu, kapena kuyesa kupanga belu tsabola farro saladi.

Tsabola wotentha

Tsabola wotentha akhoza kukhala nightshades, koma monga dzuwa amatha kubweretsa kutentha. Ndipo ngati lilime lako likhoza kupsa, ziwanda zoyakirazi zili ndi michere yabwino.

Tsabola wamba wotentha - monga jalapenos, tsabola wa serrano, ndi tsabola wofiira kapena wobiriwira - ndizochokera ku vitamini C, vitamini A, ndi potaziyamu.

Capsaicin, yomwe imathandizira kutsabola tsabola wokometsera, yawonetsedwa kuti ichepetse kutupa, komwe kumatha kuthandiza anthu omwe ali ndi vuto lolumikizana kuyenda osamva kupweteka kwenikweni.

Ngati mukufuna china chokoma ndi zonunkhira zanu, yesani kupanga izi yamatcheri osokedwa ndi tsabola.

Biringanya

Biringanya ndi gwero labwino la manganese, mchere wofunikira pakukula ndi kagayidwe kake. Kuphatikiza apo, malinga ndi, biringanya mumakhala ma antioxidants achilengedwe omwe angateteze khungu lanu ku nkhawa yokhudzana ndi ma radiation a dzuwa.

Chifukwa cha nyama yawo yophika akamaphika, amadziwika pakati pa anthu osadya nyama - ganizirani biringanya parmesan - komanso ndi vegans.

Ikani pamodzi okra yophika ndi biringanya kuti muyesere china chake ku Mediterranean.

Matimati

Tomatillo ndi nightshade yomwe imamera mu mankhusu ndipo imafanana ndi phwetekere. Wofala ku Central ndi South America, ndi chakudya chambiri cha msuzi wobiriwira waku Mexico ndipo amatha kuphika, kukazinga, kapena kutentha.

Ngakhale sizopatsa thanzi mokwanira ngati phwetekere wanu wofiira wam'munda, ali ndi ma antioxidants ndipo amatha kukuthandizani kuti muzilowetsa zakudya zina popanda kuwonjezera ma calories owonjezera.

Onani tomatillo salsa wathanzi kapena bwinoko wokazinga tomatillo nkhuku ya mpunga yodzaza ndi mapuloteni ndi fiber.

Zipatso za Goji

Kuti mupeze zipatso zatsopano za goji, muyenera kuyendera malo achi China. Koma amapezekanso m'masitolo apadera mumtundu wouma, nthawi zina amatchedwa wolfberries.

Zipatso za Goji zimakhala ndi mapuloteni komanso ma amino acid ambiri athanzi monga tyramine. Amakhala ndi ma antioxidants ambiri, omwe amathandiza chitetezo cha mthupi komanso thanzi lama cell. Ngati mukuwayesa koyamba, dziwani kuti ndizotheka kukhala osagwirizana nawo. Mudzafunika kusiya kuzidya ngati mutayamba kuchita ziphuphu kapena kudwala.

Kuti mupeze ma nightshades opindulitsa kwambiri pazakudya zanu, yesetsani kuwonjezera zipatso za goji mumtengowu.

Mabulosi abuluu

Mabulosi abuluu amakhala ndi solanine alkaloid ngati nightshade zomera, ngakhale sizili chomera cha nightshade. Mabulosi abuluu nthawi zambiri amadziwika kuti ndi zakudya zabwino kwambiri chifukwa ambiri amakhulupirira kuti ali ndi zosakaniza zoletsa khansa. Amakhala ndi ma antioxidants ambiri, omwe amadziwika kuti amachepetsa kutupa. Poganizira izi, ma blueberries amalingaliridwa kuti amateteza matenda opatsirana monga matenda amadzimadzi, mtundu wa 2 shuga, Alzheimer's, ndi matenda amtima.

Malinga ndi ofufuza a Gerontological Society of America, umboni kuchokera kufukufuku waposachedwa akuwonetsa kuti mabulosi abuluu amakhala ndi flavonoids, makamaka omwe amatchedwa anthocyanin, omwe amagwirizana mwachindunji ndi maubwino azidziwitso.

Chikho cha ma blueberries chimakupatsani gawo limodzi mwa magawo anayi a vitamini C tsiku lililonse, komanso kupereka zakudya zina. CHIKWANGWANIcho, chophatikizidwa ndi maantibiobio mu yogurt, chimatha kusunga m'mimba mwanu momwe mukugwirira ntchito.

Kuti mukhale ndi chisangalalo cham'mawa chamabuluu, yesani mabulosi abulu ndi sipinachi yosalala.