Masamba a mpiru: Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakumapeto

Zamkati

• Mbiri yazakudya
• Zaumoyo za masamba a mpiru
• Olemera pomenyana ndi antioxidants
• Vitamini K wabwino kwambiri
• Zitha kulimbikitsa chitetezo chamthupi
• Itha kupindulitsa thanzi lamtima
• Zitha kukhala zabwino paumoyo wamaso
• Itha kukhala ndi zotsatira za anticancer
• Momwe mungakonzekerere ndikudya masamba a mpiru
• Zowonongeka
• Mfundo yofunika

Masamba a mpiru ndi masamba obiriwira omwe amachokera ku chomera cha mpiru (Brassica juncea L.) ().

Amadziwikanso kuti mpiru wofiirira, mpiru wa masamba, mpiru waku India, ndi mpiru waku China, masamba a mpiru ndi mamembala a Brassica mtundu wa masamba. Mtunduwu umaphatikizaponso kale, masamba obiriwira, broccoli, ndi kolifulawa (2,).

Pali mitundu ingapo, yomwe nthawi zambiri imakhala yobiriwira ndipo imakhala ndi owawa owawa, owawa zokometsera.

Kuti zikhale zokoma kwambiri, amadyera masambawa amakonda kusangalala, owotcha, owotchera, kapena osakanizidwa.

Nkhaniyi ikufotokoza mwachidule za masamba a mpiru, kuphatikiza zakudya, zabwino, ndi kagwiritsidwe ntchito.

Mbiri yazakudya

Msuzi wa mpiru ndi imodzi mwa zakudya zopatsa thanzi kwambiri zomwe mungadye, popeza ndizochepa kwambiri koma zili ndi michere komanso micronutrients ().

Chikho chimodzi (magalamu 56) cha masamba a mpiru odulidwa amapereka ():

• Ma calories: 15
• Mapuloteni: 2 magalamu
• Mafuta: osakwana 1 gramu
• Ma carbs: 3 magalamu
• CHIKWANGWANI: 2 magalamu
• Shuga: 1 galamu
• Vitamini A: 9% ya Daily Value (DV)
• Vitamini B6 (pyridoxine): 6% ya DV
• Vitamini C: 44% ya DV
• Vitamini E: 8% ya DV
• Vitamini K: 120% ya DV
• Mkuwa: 10% ya DV

Kuphatikiza apo, masamba a mpiru amakhala ndi 4-5% ya DV ya calcium, iron, potaziyamu, riboflavin (vitamini B2), magnesium, ndi thiamine (vitamini B1), komanso zinc, selenium, phosphorus, niacin (vitamini B3) ), ndipo folate ().

Poyerekeza ndi masamba a mpiru, kapu imodzi (140 magalamu) ya masamba a mpiru yophika imakhala ndi vitamini A (96% ya DV), vitamini K (690% ya DV), ndi mkuwa (22.7% ya DV) . Komabe, ali ndi mavitamini C ochepa komanso E ().

Masamba a mpiru, omwe nthawi zambiri amatchedwa takana mu zakudya za ku Japan ndi Chinese, ndi ofanana ndi ma calories, carbs, ndi fiber monga masamba a mpiru. Koma amataya michere pakudya, makamaka vitamini C ().

Komabe, kafukufuku wina adapeza kuti pickling inali njira yabwino yosungira mankhwala ofunikira omwe ali ndi antioxidant katundu ().

Masamba a mpiru alibe makilogalamu ochepa koma amakhala ndi michere yambiri komanso mavitamini ndi michere yambiri. Makamaka, ndiwo magwero abwino a mavitamini C ndi K.

Zaumoyo za masamba a mpiru

Pakadali pano pali malire owerengera pazabwino zakudya masamba a mpiru.

Komabe, zakudya zomwe zimapezeka m'masamba a mpiru - ndi Brassica masamba wamba - adalumikizidwa ndi maubwino ambiri azaumoyo

Olemera pomenyana ndi antioxidants

Antioxidants ndimasamba omwe amapezeka mwachilengedwe omwe amathandiza kuteteza kupsinjika kwa oxidative komwe kumachitika chifukwa chopitilira muyeso waulere ().

Zoyeserera zaulere ndimamolekyulu osakhazikika omwe angawononge maselo anu. Kafukufuku akuwonetsa kuti pakapita nthawi, kuwonongeka kumeneku kumatha kubweretsa zovuta, monga matenda amtima, khansa, ndi matenda a Alzheimer's (,).

Ngakhale mitundu yama antioxidants imasiyana pakati pa masamba a mpiru, masamba obiriwirawa ndi omwe amapangira ma antioxidants monga flavonoids, beta carotene, lutein, ndi mavitamini C ndi E (,,,).

Kuphatikiza apo, mitundu yofiira imakhala ndi ma anthocyanins, omwe amakhala ofiira ofiira omwe amapezeka zipatso ndi ndiwo zamasamba zomwe zimalumikizidwa ndi kuchepa kwa matenda amtima, khansa, ndi mtundu wachiwiri wa shuga (,).

Zonsezi, kuphatikizapo masamba a mpiru mu zakudya zanu zingathandize kuteteza matenda okhudzana ndi kupsyinjika kwa okosijeni.

Vitamini K wabwino kwambiri

Mitengo yonse ya mpiru yaiwisi ndi yophika ndi gwero labwino la vitamini K, yopatsa 120% ndi 690% ya DV pa chikho chimodzi (56 magalamu ndi 140 magalamu), motsatana (,).

Vitamini K amadziwika bwino chifukwa chofunikira kwambiri pothandiza magazi kuundana. Zikuwonetsedwanso kuti ndizofunikira pa thanzi la mtima ndi mafupa ().

M'malo mwake, mavitamini K osakwanira adalumikizidwa ndi chiopsezo chowonjezeka cha matenda amtima ndi kufooka kwa mafupa, zomwe zimapangitsa kuti mafupa achepetse mphamvu komanso chiopsezo chowonongeka (,).

Kafukufuku waposachedwa adanenanso za kulumikizana pakati pa kuchepa kwa vitamini K ndi thanzi laubongo. Vitamini K wosakwanira atha kuphatikizidwa ndi chiwopsezo chowonjezeka chokhudzana ndi ubongo, dementia, ndi matenda a Alzheimer's. Komabe, kafukufuku wina amafunika (,).

Zitha kulimbikitsa chitetezo chamthupi

Masamba a mpiru angakhalenso abwino kwa chitetezo chanu cha mthupi.

Chikho chimodzi chokha (magalamu 56 yaiwisi, magalamu 140 ophika) chimapereka gawo limodzi mwa magawo atatu a mavitamini C omwe amafunikira (,).

Vitamini C ndi mavitamini osungunuka ndi madzi omwe ndi ofunikira kuti chitetezo chamthupi chitetezeke. Kafukufuku akuwonetsa kuti kusapeza vitamini C wokwanira pazakudya zanu kumatha kufooketsa chitetezo chamthupi, ndikupangitsani kuti muzitha kudwala ().

Kuphatikiza apo, vitamini A mumasamba a mpiru amathandizanso kuti chitetezo chanu chamthupi chitetezeke. Imachita izi polimbikitsa kukula ndi kugawa kwa ma T, omwe ndi mtundu wa maselo oyera amwazi ofunikira kuthana ndi matenda omwe angakhalepo (,).

Itha kupindulitsa thanzi lamtima

Masamba a mpiru angakhalenso abwino kwa mtima wanu.

Amadzaza ndi ma antioxidants monga flavonoids ndi beta carotene, omwe adalumikizidwa ndi chiopsezo chochepa chokhala ndi matenda amtima (,,).

Kuwunika kumodzi kwamaphunziro asanu ndi atatu kunapeza kuti kudya masamba obiriwira kwambiri Brassica ndiwo zamasamba zimalumikizidwa ndi chiopsezo chachikulu cha 15% chochepetsera matenda amtima ().

Monga ena Brassica masamba, masamba a mpiru amakhala ndi mankhwala omwe amathandiza kumanga bile acid m'thupi lanu. Izi ndizofunikira, popeza kuteteza kubwezeretsanso kwa bile acid kumabweretsa kutsika kwama cholesterol (24).

Malingana ndi kafukufuku wina wa kuyesa-kuyesera, amadyera mpiru amawonjezera kwambiri mphamvu ya bile acid. Izi zikusonyeza kuti masamba a mpiru otenthedwa amatha kukhala ndi mphamvu yochepetsera cholesterol, poyerekeza ndi kudya iwo yaiwisi ().

Zitha kukhala zabwino paumoyo wamaso

Zina mwa ma antioxidants m'masamba a mpiru ndi lutein ndi zeaxanthin, zomwe zawonetsedwa kuti zimapindulitsa thanzi la diso (,,,).

Makamaka, mankhwala awiriwa amathandiza kuteteza diso lanu ku kuwonongeka kwa okosijeni, komanso kusefa kuwala kwa buluu komwe kungakhale koopsa (,).

Zotsatira zake, kafukufuku akuwonetsa kuti kudya zakudya zokhala ndi lutein ndi zeaxanthin zitha kuteteza kuteteza motsutsana ndi kufooka kwa ma macular, komwe kumayambitsa khungu padziko lonse lapansi).

Itha kukhala ndi zotsatira za anticancer

Kuphatikiza pa ma antioxidants amphamvu, omwe atha kukhala ndi zotsatira za anticancer, masamba a mpiru amakhala apamwamba pagulu lazomera zopindulitsa zotchedwa glucosinolates ().

M'maphunziro a test-chubu, ma glucosinolates awonetsedwa kuti amateteza kuteteza ku kuwonongeka kwa DNA ndikuletsa kukula kwa maselo a khansa. Komabe, maubwino awa sanaphunzire mwa anthu ().

Momwemonso, kafukufuku wofufuza za masamba a mpiru adapeza zoteteza ku khansa ya m'matumbo ndi m'mapapo. Komabe, maphunziro mwa anthu amafunikira ().

Ponena za kafukufuku mwa anthu, maphunziro owonera awonetsa kulumikizana pakati pa kudya kwa Brassica ndiwo zamasamba - koma masamba a mpiru makamaka - komanso kuchepa kwa mitundu ina ya khansa, kuphatikiza m'mimba, m'mimba, khansa ya m'mimba (,,,).

Msuzi wa mpiru umakhala ndi mankhwala ofunikira ndi micronutrients, makamaka mavitamini A, C, ndi K. Zotsatira zake, kuzidya kumatha kukhala ndi phindu kwa thanzi la maso ndi mtima, komanso mankhwala opatsirana khansa komanso chitetezo chamthupi.

Momwe mungakonzekerere ndikudya masamba a mpiru

Pali njira zambiri zosangalalira ndi masamba a mpiru.

Msuzi wa mpiru nthawi zambiri amawonjezeredwa ku masamba ena osakanikirana kuti azipatsa saladi zonunkhira. Anthu ena amasangalala kugwiritsa ntchito ma smoothies ndi timadziti tobiriwira.

Ngakhale masamba ophika a mpiru amapangira chakudya chokoma cham'mbali kuti aziphikira limodzi ndi nkhuku yokazinga kapena nsomba zophika, zimagwiranso ntchito bwino mu supu, mphodza, ndi casseroles.

Pofuna kuchepetsa kukoma kwake, amadyera zokometserawa nthawi zambiri amaphika ndi mafuta, monga maolivi kapena batala, komanso madzi amchere, monga viniga kapena madzi a mandimu.

Masamba a mpiru amathanso kuzifutsa pogwiritsa ntchito shuga, mchere, viniga, chilis, ndi adyo.

Mosasamala kanthu momwe mumagwiritsira ntchito, masamba a mpiru amasungidwa bwino mu furiji kenako amatsukidwa musanagwiritse ntchito.

Masamba a mpiru ndi masamba obiriwira omwe amatha kuwonjezera tsabola, kukoma kowawa kuzakudya zosaphika kapena zophika.

Zowonongeka

Ngakhale kuti kafukufuku ndi wochepa, masamba a mpiru nthawi zambiri amawoneka kuti ndi athanzi komanso otetezeka. Komabe, zimatha kuyambitsa zovuta kwa anthu ena.

Popeza masamba a mpiru ali ndi vitamini K wambiri - vitamini yomwe imathandiza pakumanga magazi - kuwadya kungasokoneze mankhwala ochepetsa magazi.

Chifukwa chake, anthu omwe amadya magazi, monga warfarin, ayenera kukaonana ndi dokotala asanaphatikizepo masamba obiriwirawa muzakudya zawo ().

Kuphatikiza apo, masamba a mpiru amakhala ndi oxalates, zomwe zitha kuwonjezera chiopsezo cha miyala ya impso mwa anthu ena ngati azidya kwambiri. Ngati mumakonda miyala yamphongo yamtundu wa oxalate, mungafune kuchepetsa masamba a mpiru muzakudya zanu ().

Masamba a mpiru nthawi zambiri amakhala otetezeka kudya. Komabe, popeza ali ndi vitamini K wambiri ndipo amakhala ndi oxalates, zochulukirapo zimatha kuyambitsa zovuta kwa anthu omwe amatenga magazi kapena amakhala ndi chiopsezo chachikulu cha miyala ya impso ya oxalate.

Mfundo yofunika

Masamba a mpiru ndi masamba obiriwira a mpiru ndipo amakhala ndi thanzi labwino.

Amakhala ndi vitamini K, vitamini C, komanso mankhwala omwe amatha kukhala ndi antioxidant komanso anticancer. Kuphatikiza apo, kuphatikiza masamba a mpiru mu zakudya zanu kumatha kukhala kopindulitsa pamtima, diso, komanso chitetezo chamthupi.

Ndi tsabola, zonunkhira, zitsamba za mpiru ndizokoma kuwonjezera pa saladi, msuzi, kapena casseroles. Amathanso kutenthedwa ndi kuponyedwa ndi maolivi, adyo, ndi mandimu pazakudya zosavuta.