Masamba 13 Opambana Kwambiri

Zamkati

• 1. Anyezi
• 2. Mbatata Yokoma
• 3. Turnips
• 4. Ginger
• 5. Beets
• 6. Garlic
• 7. Radishes
• 8. Fennel
• 9. Kaloti
• 10. Zosangalatsa
• 11. Mphepo yamkuntho
• 12. Mbatata
• 13. Rutabaga
• Mfundo Yofunika Kwambiri
• Kudya Chakudya: Chakudya cham'mawa cha tsiku ndi tsiku ndi Pasitala Wotentha

Msuzi zamasamba akhala akusangalala nawo ngati gawo labwino la chakudya chopatsa thanzi.

Kutanthauzidwa ngati chomera chodyera chomwe chimamera mobisa, mbatata, kaloti ndi anyezi ndi zitsanzo zochepa zomwe ambiri amazidziwa.

Komabe, pali mitundu ina yambiri - iliyonse imakhala ndi magawo osiyanasiyana azakudya ndi zabwino.

Nayi masamba 13 athanzi kwambiri kuti muwonjezere pazakudya zanu.

1. Anyezi

Anyezi ndiwo ndiwo zamasamba zotchuka kwambiri, zomwe zimathandizira kwambiri m'makhitchini ambiri.

Amakhala ndi fiber, vitamini C komanso ma antioxidants (1) ambiri.

Antioxidants ndi mankhwala omwe amateteza ma cell anu kuti asawonongeke ndi oxidative ndikuthandizira kupewa matenda (,).

Kafukufuku akuwonetsa kuti kudya anyezi kumatha kuphatikizidwa ndi mitundu ingapo yathanzi.

Mwachitsanzo, kafukufuku wina adapeza kuti kudya ma ola 3.5 a magalamu anyezi osaphika patsiku kumachepetsa kwambiri shuga m'magazi mwa anthu omwe ali ndi matenda ashuga ().

Kuphatikiza apo, kafukufuku wina adawonetsa kuti anyezi atha kukhala ndi mankhwala oletsa khansa, ndi maphunziro owunikira omwe amalumikiza kudya kwa masamba azitsambazi ku chiopsezo chochepa cha mitundu yodziwika bwino ya khansa (,).

Anyezi amagwira bwino ntchito pazakudya zosiyanasiyana ndipo amatha kuwonjezeredwa mosavuta m'masaladi, msuzi, mazira opukutidwa, casseroles, mpunga kapena mbale za pasitala ndi zina zambiri.

Chidule Anyezi ali ndi ma antioxidants ambiri ndipo amathandizira kuchepetsa shuga m'magazi
milingo komanso chiopsezo cha khansa ina.

2. Mbatata Yokoma

Mbatata ya mbatata ndi ndiwo zamasamba zopatsa thanzi komanso zokoma zomwe zimakhala zopatsa thanzi komanso zodzaza ndi thanzi.

Amakhala ndi fiber, vitamini C, manganese ndi vitamini A komanso gwero labwino la ma antioxidants angapo - kuphatikiza beta-carotene, chlorogenic acid ndi anthocyanins (7, 8,).

Kuwunikanso kwamaphunziro atatu kunawonetsa kuti kudya magalamu a 4 a mbatata yoyera tsiku lililonse kwa masabata 12 kumathandizira kuwongolera shuga m'magazi mwa anthu omwe ali ndi matenda ashuga ().

Chifukwa cha mavitamini A, kafukufuku wina akuwonetsa kuti masamba azitsambali amathanso kuthandizira chitetezo chamthupi, kuteteza motsutsana ndi kutayika kwa masomphenya ndikuthandizira thanzi pakhungu (,,).

Mbatata imatha kuphikidwa, kuphika, kukazinga kapena kusungunuka ndikusangalala ngati mbale yokometsera pambali kapena kuwonjezera pazonse kuyambira masangweji mpaka masaladi mpaka mbale zodyera.

Chidule Mbatata zitha kuthandiza kusintha kwa magazi m'magazi ndipo ali
mavitamini A ambiri, omwe amatha kuteteza masomphenya komanso kukonza chitetezo chamthupi komanso khungu
thanzi.

3. Turnips

Turnips ndi ndiwo zamasamba zokoma ndipo akhala akulimidwa kwazaka zambiri.

Amakhala ndi michere yambiri, pokhala gwero lalikulu la vitamini C, fiber, manganese ndi potaziyamu (14).

Kuonjezera vitamini C pa zakudya zanu kumatha kuthandizira chitetezo chanu, kafukufuku wina atazindikira kuti kupeza vitamini wokwanira kumathandizira kuchepetsa zizindikilo ndikuchepetsa kuopsa kwa matenda opumira, monga chimfine ().

Kuphatikiza apo, kafukufuku akuwonetsa kuti kudya masamba ambiri opachikidwa, monga turnips, atha kukhala pachiwopsezo chochepa cha khansa ya m'mimba, m'mawere, m'matumbo, m'mapapo (,,,).

Turnips itha kusinthidwa pafupifupi njira iliyonse m'malo mwa mbatata. Yesetsani kupanga batala, coleslaw, stir-fry kapena saladi.

Chidule Turnips imakhala ndi vitamini C yowonjezera chitetezo chamthupi ndipo imawonedwa ngati a
muzu komanso masamba a cruciferous. Kudya kumatha kuphatikizidwa ndi kotsika
chiopsezo cha mitundu ina ya khansa.

4. Ginger

Ginger ndi chomera chochokera ku China chomwe chimagwirizana kwambiri ndi masamba ena azitsamba ngati turmeric.

Amadzaza ndi ma antioxidants, kuphatikiza gulu linalake lotchedwa gingerol, lomwe limalumikizidwa ndi mndandanda wautali wazabwino ().

Kafukufuku wina mwa amayi apakati 1,278 adapeza kuti ginger imathandizira kuchepetsa mseru komanso matenda am'mawa ().

Zitha kuchepetsanso kupweteka ndi kutupa, ndikufufuza kwina kosonyeza kuti kuchotsa kwa ginger kumatha kuthandiza kutha kwa msambo ndikuchepetsa zizindikiritso mwa anthu omwe ali ndi nyamakazi (,,).

Ginger amawonjezera kuwonjezera pa tiyi, msuzi, smoothies ndi stews ndipo zimatha kubweretsa zest zing pafupifupi chakudya chilichonse.

Chidule Ginger ali ndi ma antioxidants ambiri ndipo amatha kuthandiza kuchepetsa mseru komanso
amachepetsa kupweteka ndi kutupa.

5. Beets

Njuchi ndi imodzi mwazomera zamasamba zopatsa thanzi, zomwe zimanyamula fiber, folate ndi manganese munthawi iliyonse (25).

Amakhalanso ndi nitrate ambiri, omwe ndi mankhwala opindulitsa omwe angathandize kutulutsa mitsempha yanu, yomwe imatha kutsitsa kuthamanga kwa magazi komanso kukonza thanzi la mtima ().

Kafukufuku akuwonetsanso kuti kudya beets kumatha kupititsa patsogolo zochita zolimbitsa thupi ndikuwonjezera magazi kulowa muubongo wanu (,,).

Kuphatikiza apo, kafukufuku wazinyama apeza kuti chotsitsa cha beetroot chitha kukhala ndi zida zowononga khansa ndipo chingachedwetse kukula ndikufalikira kwa maselo a khansa (,).

Kuti mupindule ndi maubwino a beets, yesani kuwotcha, kuwotcha madzi, kuwotcha, kuwira kapena kuwotcha ndiwo zamasamba zokoma.

Chidule Beets ndi gwero labwino la nitrate ndipo amatha kusintha masewera olimbitsa thupi
magwiridwe antchito, kuwonjezera kuthamanga kwa magazi ndikuchepetsa kukula kwa maselo a khansa -
malinga ndi maphunziro aumunthu ndi nyama.

6. Garlic

Garlic ndi muzu masamba womwe ndi Allium mtunduwo ndipo umagwirizana kwambiri ndi anyezi, leek, chives ndi shallots.

Utumiki uliwonse wa adyo umakhala ndi michere yambiri, kuphatikiza manganese, vitamini B6 ndi vitamini C (32).

Kuphatikiza apo, imadziwika bwino ndi mankhwala, omwe amadziwika kuti ndi allicin, yomwe imatulutsidwa pomwe ma clove a adyo aphwanyidwa, kutafuna kapena kudulidwa ().

Kafukufuku apeza kuti adyo amatha kulimbikitsa thanzi la mtima pochepetsa kuthamanga kwa magazi komanso kuchuluka kwa cholesterol komanso triglycerides (,,).

Zitha kulimbikitsanso chitetezo chamthupi, monga kafukufuku akuwonetsa kuti imatha kuchepetsa kuuma kwa zizindikilo ndikuthandizira kupewa matenda, monga chimfine (,).

Koposa zonse, adyo ndiwothandiza kwambiri ndipo atha kugwiritsidwa ntchito kukulitsa kununkhira kwa msuzi womwe mumakonda kwambiri, sauces, mbale zam'mbali ndi maphunziro akulu.

Chidule Garlic ili ndi mankhwala ngati mankhwala
allicin. Zitha kuthandizira kukonza chitetezo chanu chamthupi, kuchepetsa kuthamanga kwa magazi ndikuchepetsa
cholesterol ndi milingo ya triglyceride.

7. Radishes

Radishes akhoza kukhala ochepa, koma amatha kunyamula nkhonya zikafika pachakudya.

Amakhala ndi ma carbs ochepa komanso ma calories koma amakhala ndi michere yambiri ndi vitamini C (39).

Radishes amakhalanso ndi ma antifungal ndipo akhala akugwira ntchito motsutsana ndi mitundu yambiri ya bowa m'mayeso oyeserera ndi maphunziro a nyama (,).

Osati izi zokha, kafukufuku wamakoswe wina adapeza kuti masamba a chomera cha radish amatha kuteteza ku zilonda zam'mimba ().

Radishes ndiabwino kubweretsa chakudya pang'ono kapena chakudya chanu. Yesani kuwonjezera magawo amisala, masangweji, masaladi kapena ma tacos kuti mupatse mbale yanu chakudya chopatsa thanzi komanso chokoma.

Chidule Radishes ali ndi michere yambiri ndi vitamini C. Amatha kutero
Alinso ndi zida zowononga ndipo amatha kuteteza zilonda zam'mimba,
malinga ndi kafukufuku wazinyama.

8. Fennel

Fennel amadziwika ndi utoto wake wofanana ndi licorice, ndipo ndi maluwa omwe amalumikizana kwambiri ndi kaloti.

Kuphatikiza pakupereka zopatsa mphamvu zochepa pakatumikirako, fennel imanyamula fiber, vitamini C, potaziyamu ndi manganese (43).

Imakhalanso ndi anethole, yomwe imapatsa fennel kununkhira kwake, kununkhira kwake komanso zabwino zambiri zathanzi.

Kafukufuku wina wamphaka adawonetsa kuti anethole adatha kusintha ma enzyme ena omwe amaphatikizidwa ndi kagayidwe kake ka carbs kuti athandizire kuchepetsa shuga m'magazi ().

Kuphatikiza apo, kafukufuku wapa test-tube adawonetsa kuti anethole ili ndi maantibayotiki ndipo imatha kulepheretsa kukula kwa mabakiteriya (,).

Fennel imatha kusangalatsidwa mwatsopano, yokazinga kapena kusungunuka, komanso kusakanikirana ndi masaladi, msuzi, sauces ndi mbale za pasitala.

Chidule Fennel ili ndi anethole, yomwe yawonetsedwa
kuchepetsa magazi ndikuletsa kukula kwa mabakiteriya mu chubu choyesera ndi nyama
maphunziro.

9. Kaloti

Kaloti ndi imodzi mwamasamba odziwika bwino kwambiri, komanso pamwamba pamndandanda monga imodzi mwazopatsa thanzi kwambiri.

Ali ndi mavitamini A ndi K, komanso antioxidant beta-carotene (47,).

Kudya kaloti kumalumikizidwa ndi antioxidant komanso kuchepa kwa cholesterol mwa anthu ndi nyama (,).

Kafukufuku wina akuwonetsa kuti kudya kwambiri ma carotenoids, monga beta-carotene, kumatha kukhala ndi chiopsezo chochepa cha mitundu ina ya khansa, kuphatikiza mawere, prostate ndi khansa yam'mimba (,,).

Kuphatikiza apo, kudya ma carotenoids kumatha kuteteza ku kuchepa kwa makulidwe amakono (AMD), komwe kumayambitsa kutayika kwa masomphenya (,).

Kaloti amapangira chotupitsa akamadyedwa chaiwisi kapena choviikidwa mu hummus, koma amathanso kuphikidwa ndi kugwiritsidwa ntchito popanga ma fries, stews kapena mbale.

Chidule Kaloti ali ndi beta-carotene yambiri, yomwe imatha kumangiriridwa kumunsi
chiopsezo cha mavuto amaso ndi mitundu ina ya khansa. Kudya kaloti kulinso
adalumikizidwa ndi kuchepa kwama cholesterol komanso mawonekedwe a antioxidant.

10. Zosangalatsa

Amadziwikanso kuti muzu wa udzu winawake, udzu winawake wamasamba ndi mizu yambiri yosavuta komanso yokoma yomwe ndi yosavuta kuphika ndikusangalala.

Lili ndi vitamini C ndi phosphorous kwambiri komanso ndi gwero labwino kwambiri la vitamini K, kufinya mu 80% ya mtengo wovomerezeka tsiku ndi tsiku mu chikho chimodzi (156-gram) chotumizira (56).

Vitamini K ndichofunikira m'thupi, chofunikira pakuwumitsa magazi moyenera ().

Ndizofunikanso pantchito ya osteocalcin, hormone yamapuloteni yomwe ndiyofunika kwambiri pa thanzi lanu la mafupa ().

Celeriac imakhala ndi kukoma kwa mtedza komanso kosalala komwe kumagwira ntchito bwino mu masaladi. Itha kuphikidwa, kukazinga, kuphika kapena kusenda ndikugwiritsa ntchito m'malo mwa mbatata pafupifupi china chilichonse.

Chidule Celeriac ndi ndiwo zamasamba zomwe zimakhala ndi michere yambiri
vitamini K, vitamini yemwe amafunikira kuti magazi aziundika komanso kukhala ndi thanzi lamafupa.

11. Mphepo yamkuntho

Turmeric ndi mtundu wazitsamba womwe ndi wa ginger komanso cardamom.

Ma rhizomes, kapena muzu, wa chomeracho nthawi zambiri amapangidwa kukhala zonunkhira, zomwe zimagwiritsidwa ntchito kuwonjezera utoto, utoto ndi maubwino azaumoyo pazakudya zambiri.

Turmeric imakhala ndi kompositi yotchedwa curcumin, yomwe yawonetsedwa kuti imalepheretsa magazi kuundana, kutsitsa kwama cholesterol ndikuchepetsa zizindikiritso zamaphunziro oyeserera komanso maphunziro a nyama (,,).

Kafufuzidwe mwa anthu akuwonetsanso kuti curcumin imatha kuchepetsa kupweteka kwamalumikizidwe, kukhazikika m'magazi a shuga ndikuchepetsa zizindikilo za kukhumudwa (,,).

Turmeric imapezeka kwambiri ngati zonunkhira ndipo imatha kuwonjezeredwa pamaphikidwe abwino komanso okoma, komanso zakumwa, monga mkaka wagolide wamtengo wapatali.

Kuti mupindule, onetsetsani kuti mukuphatikizira turmeric ndi tsabola wakuda, popeza chomaliziracho chili ndi chida chomwe chingalimbikitse kwambiri kuyamwa kwa curcumin m'matumbo anu ().

Chidule Turmeric imakhala ndi curcumin, kampani yomwe yakhala ikugwirizana
ndi mndandanda wautali wa maubwino, kuphatikiza kupweteka kwamagulu, shuga m'magazi
ndi zizindikiro za kukhumudwa.

12. Mbatata

Mbatata ndi zodabwitsa kwambiri ndipo zimapezeka kwambiri, ndi mitundu yoposa 2,000 yosiyanasiyana yomwe ikulimidwa m'maiko 160 padziko lonse lapansi (,).

Amakhalanso ndi thanzi labwino, atanyamula kachidutswa kakang'ono ka fiber, vitamini C, vitamini B6, potaziyamu ndi manganese (68).

Mbatata zomwe zaphikidwa ndi kuzizira zilinso ndi wowuma wowuma, mtundu wa wowuma womwe umadutsa osagayidwa kudzera munjira yanu yogaya chakudya ndikuthandizira kudyetsa mabakiteriya anu opindulitsa (,).

Popanda kutchula, mbatata yophika ndi chakudya chodzaza modabwitsa, chomwe chimakupangitsani kukhala omasuka kwanthawi yayitali, zomwe zingalimbikitse kuchepa kwa thupi (,).

Pewani mbatata yokazinga kapena zinthu zopangidwa ndi mbatata, zomwe nthawi zambiri zimakhala ndi mafuta ambiri, mchere komanso zopatsa mphamvu koma zimasowa zakudya. M'malo mwake, sankhani mbatata zophika, zophika kapena zotentha kuti mupeze michere yambiri.

Chidule Mbatata imanyamula zakudya zambiri ndipo imakhala ndi wowuma wosamva.
Amakhalanso odzaza kwambiri, omwe angalimbikitse kuchepa thupi.

13. Rutabaga

Rutabagas ndi ndiwo zamasamba zomwe zimachokera m'banja la mpiru ndipo nthawi zambiri zimalimidwa masamba ndi mizu yodyedwa.

Aliyense wa rutabagas amapereka vitamini C wambiri, potaziyamu ndi manganese komanso mankhwala olimbana ndi antioxidants (73,).

Rutabagas ndi gwero labwino kwambiri la fiber, lomwe lingakuthandizireni kugaya chakudya ndikuchepetsa kuthamanga kwa magazi komanso kuchuluka kwama cholesterol ().

Amaperekanso ma glucosinolates, mankhwala okhala ndi sulfa omwe amapezeka m'masamba a cruciferous omwe angateteze pakukula kwa khansa ndikukula ndikuletsa kupsinjika kwa okosijeni (,).

Rutabaga imatha kusisitidwa, kuphikidwa kapena kuwotchera ndikusangalatsidwa ndi supu, masaladi, Zakudyazi ngakhalenso ndiwo zochuluka mchere.

Chidule Rutabagas ali ndi fiber yambiri komanso ma glucosinolates, omwe atha kuthandiza
dzitetezeni ku khansa ndikupewa kupsinjika kwa oxidative.

Mfundo Yofunika Kwambiri

Pali ndiwo zamasamba zambiri zopatsa thanzi komanso zokoma - chilichonse chimakhala ndi zabwino zake.

Kuchokera pakuchepetsa kupsinjika kwa oxidative ndikupewa matenda osachiritsika, kuwonjezera masamba kapena mizu yazakudya zanu zatsiku ndi tsiku zitha kukhala zopindulitsa kwambiri.

Kuti mupeze zotsatira zabwino, phatikizani ndiwo zamasamba zokoma ndi zosakaniza zina zambiri zopatsa thanzi kuti zikuthandizireni kudya bwino komanso thanzi lanu.

Kudya Chakudya: Chakudya cham'mawa cha tsiku ndi tsiku ndi Pasitala Wotentha