Ubwino wodabwitsa wa 7 wa Muzu wa Parsley

Zamkati

• 1. Wolemera m'thupi
• 2. Amapereka ma antioxidants amphamvu
• 3. Muthane ndi kutupa
• 4. Zilimbikitsanso kuchotsa poizoni
• 5. Limbikitsani chitetezo chanu chamthupi
• 6. Atha kukhala ndi mankhwala oletsa khansa
• 7. Zosavuta kuwonjezera pazakudya zanu
• Mfundo yofunika

Nthawi zambiri amatchedwa mizu ya Hamburg, mizu ya parsley imagwiritsidwa ntchito m'ma khofi ambiri ku Europe.

Ngakhale ndizogwirizana kwambiri, siziyenera kusokonezedwa ndi mitundu yodziwika bwino ya masamba obiriwira a parsley omwe mungakule m'munda mwanu kapena kuwagwiritsa ntchito ngati zitsamba.

Muzu wa parsley umachokera ku subspecies wamaluwa parsley wodziwika mwasayansi monga Petroselinum crispum Tuberosum. Ngakhale masamba ake ndi odyera, amakula chifukwa cha mizu yake yolimba, yamachubu (1).

Ngakhale imawoneka ngati mtanda pakati pa karoti ndi parsnip, mawonekedwe ake amakoma ndiopadera, chifukwa amapereka malingaliro a herbaceous parsley.

Nazi zabwino 7 zodabwitsa za mizu ya parsley.

1. Wolemera m'thupi

Muzu wa parsley umakhala ndi michere yambiri. Kutulutsa yaiwisi 3.5 (gramu 100) yaiwisi ili ndi (2):

• Ma calories: 55
• Ma carbs: 12 magalamu
• CHIKWANGWANI: 4 magalamu
• Mapuloteni: 2 magalamu
• Mafuta: 0.6 magalamu
• Vitamini C: 55% ya Daily Value (DV)
• Vitamini B9 (folate): 45% ya DV
• Potaziyamu: 12% ya DV
• Mankhwala enaake a: 11% ya DV
• Nthaka: 13% ya DV
• Phosphorus: 10% ya DV
• Chitsulo: 7% ya DV

Muzu wa parsley umadzaza mavitamini ndi michere, makamaka vitamini C, folate, ndi zinc.Imaperekanso magnesium, mchere womwe anthu ambiri aku US samapeza okwanira (3).

Kuphatikiza apo, imanyamula pafupifupi 20% ya DV ya ma fiber pomwe imakhalabe ndi mafuta ochepa, ndikupangitsa kuti ikhale yopatsa thanzi kwambiri pazakudya zosiyanasiyana.

Chidule Muzu wa parsley uli ndi ma calories ochepa ndipo uli ndi michere yambiri, kuphatikiza vitamini C, folate, ndi fiber.

2. Amapereka ma antioxidants amphamvu

Muzu wa parsley umapereka ma antioxidants amphamvu, omwe atha kupangitsa kuti akhale ndi thanzi labwino ().

Antioxidants amachepetsa kupsinjika ndipo amalimbana ndi zopitilira muyeso - tinthu tating'onoting'ono tomwe timasokoneza ma cell anu, zimawonjezera nkhawa, ndipo zimatha kubweretsa matenda ngati milingo ikukwera kwambiri mthupi lanu ().

Myristicin ndi apiol, awiri mwa ma antioxidants oyambira muzu wa parsley, amawerengedwa kuti ndi omwe amachititsa kuti antioxidant igwire ntchito zambiri (6).

Muzu wa Parsley umakhalanso ndi vitamini C wambiri, michere yomwe imagwira ntchito ngati antioxidant ndipo imatha kuteteza matenda ().

Chidule Mankhwala ophera mphamvu a muzu wa Parsley amaphatikizapo myristicin, apiol, ndi vitamini C. Mankhwalawa atha kukhala ndi mwayi wambiri pantchito zake.

3. Muthane ndi kutupa

Parsley muzu akhoza kudzitama angapo odana ndi kutupa katundu.

Ngakhale kutupa ndiko kuyankha kwachilengedwe kwa thupi lanu kupsinjika, kutupa kwambiri kumatha kukulitsa chiopsezo cha matenda.

Muzu wa parsley umakhala ndi mankhwala angapo, monga myristicin, apiol, ndi furanocoumarins, omwe amadziwika kuti amakhala ndi zotsatira za antioxidant komanso anti-inflammatory (6, 8).

Kuphatikiza apo, mavitamini ndi michere yake ingapo, monga vitamini C, zinc, ndi magnesium, imayang'anira kuyankha kwamthupi ().

Kuphatikiza muzu wa parsley pachakudya chopatsa thanzi pamodzi ndi masamba ena omwe ali ndi michere yambiri kumachepetsa kutupa ndikuthandizira kupewa matenda ena, kuphatikiza matenda amtima, khansa, ndi kufooka kwa mafupa ().

Chidule Zakudya zingapo komanso ma antioxidants mumizu ya parsley atha kuthandizira pakuchepetsa kutupa komanso kuteteza kumatenda akulu.

4. Zilimbikitsanso kuchotsa poizoni

Mavitamini osiyanasiyana m'chiwindi chanu amathandiza kuthana ndi poizoni yemwe mungapezeke kudzera mwa mankhwala, chakudya, kapena zoipitsa.

Glutathione, antioxidant yomwe imapangidwa ndi chiwindi, imathandizira kwambiri pochotsa mavitaminiwa (,).

Kafukufuku wina anapeza kuti madzi a muzu wa parsley adachulukitsa kuchuluka kwa glutathione ndi michere ina yotulutsa poizoni mu mbewa za chiwindi zama mbewa zopatsidwa mankhwala owopsa ().

Zotsatira zake zikusonyeza kuti madzi a muzu wa parsley amatha kuteteza motsutsana ndi mankhwala owopsa.

Komabe, popeza zotsatirazi sizingagwire ntchito kwa anthu, kufufuza kwina ndikofunikira.

Chidule Madzi a muzu wa parsley akhoza kukuthandizani kuti muchepetse vuto la chiwindi. Izi zati, maphunziro aumunthu amafunikira.

5. Limbikitsani chitetezo chanu chamthupi

Muzu wa parsley ndi gwero lalikulu la fiber ndi vitamini C, michere iwiri yomwe ndiyofunika kuti chitetezo chamthupi chitetezeke.

Kutulutsa kwa 3.5-ounce (100-gramu) yaiwisi kumakhala ndi theka la DV ya vitamini C komanso pafupifupi 20% ya DV ya fiber (2).

Vitamini C ndikofunikira pachitetezo champhamvu chamthupi, chifukwa chimamenyera mabakiteriya akunja, kupsinjika, ndi kutupa. Kuphatikiza apo, zimathandiza kuti khungu lanu komanso njira yogaya chakudya ikhale chotchinga cholimbana ndi mabakiteriya ndi zinthu zina zovulaza ().

Pakadali pano, fiber imathandizira kukula kwa mabakiteriya athanzi m'magawo am'mimba. Kafukufuku akuwonetsa kuti gulu lathanzi la m'matumbo limateteza kumatenda ().

Chidule Muzu wa parsley ndi gwero lalikulu la vitamini C ndi fiber, michere iwiri yofunikira kuti chitetezo cha mthupi chitetezeke.

6. Atha kukhala ndi mankhwala oletsa khansa

Kafukufuku wina akuwonetsa kuti mizu ya parsley imatha kulimbana ndi mitundu ina ya khansa.

Zomera izi zimakhala ndi fiber zambiri, zomwe zimakhudzana ndi kuchepa kwa khansa yam'matumbo, yamchiberekero, yamutu, ndi khosi (,,).

Kuphatikiza apo, kafukufuku wina wapa chubu cha kuyesa anapeza kuti mizu ya parsley imaletsa kukula ndi kuchuluka kwa maselo a khansa ya m'mawere ().

Ngakhale kuti izi ndizolimbikitsa, maphunziro aanthu opangidwa bwino amafunikira kuti amvetsetse bwino zomwe masambawa amakumana ndi khansa.

Chidule Kafukufuku wina adawonetsa kuti kuchotsa muzu wa parsley kungalepheretse kukula kwa maselo a khansa ya m'mawere, ndipo zotsekemera zamasamba izi zitha kukhalanso ndi zotsatira za khansa. Komabe, kafukufuku wina amafunika.

7. Zosavuta kuwonjezera pazakudya zanu

Muzu wa parsley umakhala wosakanikirana, amadya yaiwisi kapena yophika, ndipo ndizosavuta kuwonjezera pazomwe mumachita.

Yesani kusankha mitundu yomwe ili yobiriwira, yolimba, komanso yosadulidwa. Ngati nsombazo zidalumikizidwabe, ziyenera kukhala zobiriwira kwambiri osafota.

Yambani pochotsa nsonga, zomwe zitha kugwiritsidwa ntchito ngati zokongoletsa kapena kupangidwa pesto pambuyo pake. Sambani mizu bwino, koma musadandaule kuti muisenda. M'malo mwake, zikopa zamasamba nthawi zambiri zimapatsa chopangira cholumikizira ndi zakudya zina ().

Mutha kudula mizu ya parsley mumitengo ndikusangalala nawo momveka bwino kapena ndimatenda omwe mumakonda kwambiri a almond, nyemba, kapena veggie. Apo ayi, yesetsani kuzipaka kuti azikongoletsa saladi kapena masangweji.

Muzu wa parsley umathanso kutenthedwa, kuwotchera, kapena kusungunuka. Amalumikizana bwino ndi mizu ina yamasamba ndipo ndi yokonzeka kukonzekera au gratin kapena kuwonjezeredwa ku veggie medley wokazinga.

Kuphatikiza apo, mutha kuyatsa nthunzi ndi kutsuka muzu wa parsley kuti mugwiritse ntchito ngati bedi lophika nyama kapena zophika nyama, kapena kuwadula ndikuwonjezera msuzi kapena mphodza.

Chidule Muzu wa parsley ungadye zonse zophika komanso zosaphika. Zimapanga kuwonjezera kwakukulu ku supu, mphodza, mbale zanyama, ndi mbale zoumba zamasamba.

Mfundo yofunika

Muzu wa Parsley ndiwofanana kwambiri ndi masamba obiriwira a parsley ndipo atha kukhala ndi maubwino angapo azaumoyo.

Amadzaza ndi michere komanso mankhwala obzala omwe angachepetse kutupa, kuwonjezera chitetezo chamthupi, komanso kuthandizira chiwindi kugwira ntchito.

Ngati mukufuna kudziwa za mizu yapaderayi, mutha kuwonjezera pazakudya zanu lero.