IziBonelelo eziMangalisayo zezeMpilo ze-22 zaseBrussels

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

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Ihlumelo laseBrussels, uhlobo lwemifuno enqatyisiweyo, ngowona mthombo weprotheni phakathi kokutya kwemifuno eluhlaza. Ukufumana incasa efana nqwa neklabishi, ihlumelo laseBrussels linokubizwa njengephakheji yezempilo iyonke. Ukusukela ^[1] ukutyeba kakhulu kwisifo sentliziyo, ikhaphetshu ijongeka ngokufanayo inceda ukukhulisa amandla kunye nebala elisempilweni.

Nangona kunjalo, ihlumelo laseBrussels liba lixhoba lokuqonda gwenxa igama elibi ngenxa yencasa yalo ebalulekileyo. Kodwa oku kwenzeka kuphela xa uyigqithile imifuno emangalisayo. Ihlumelo laseBrussels linokufakwa ngokulula kwisidlo sakho semihla ngemihla kwaye lineendlela ngeendlela ezinokuthi zilungiselelwe ngazo.

Ipakishwe ngezakha mzimba ezinefuthe elihle kwimpilo yakho, ihlumelo laseBrussels lilunge kakhulu kuwe ^[Mbini] amehlo, amathambo, ulusu kunye nempilo yakho iyonke.

Ixabiso lesondlo sehlumelo laseBrussels

Iigram ezili-100 zezihluma eziluhlaza zeBrussels zine-43 kcal yamandla, i-0.3 gram ye-fat, i-0.139 milligrams thiamine, i-0.09 milligrams riboflavin, i-0.745 milligrams niacin, i-0.309 milligrams i-pantothenic acid, i-0.219 milligrams i-vitamin B6, i-0.88 milligrams i-vitamin E, i-0.337 milligrams i-manganese kunye ne-0.42 milligrams zinc. Ezinye izondlo ezikhoyo zezi

• 8.95 iigram carbohydrate ^[3]
• 2.2 iigrem iswekile
• 3.8 iigrem ifayibha yokutya
• Iiprotheyini ezingama-3.48
• Iigrama ezingama-86 zamanzi
• Ii-micrograms ezingama-450 ze-beta-carotene
• I-micrograms ezingama-61
• 19.1 milligrams choline
• 42 milligrams calcium
• I-1.4 milligrams yentsimbi
• 23 milligrams magnesium
• I-phosphorus engama-69 eemiligram
• Iipotassium ezingama-389
• 25 milligrams isodiyam
• Ii-micrograms ezingama-38 zevithamini A
• Iimiligram ezingama-85 zevithamini C
• Ii-micrograms ezili-177 zevithamini K

Izibonelelo zezeMpilo zeBrussels Sprouts

Ukunikezela ngoluhlu lwezibonelelo, ukusetyenziswa kwemifuno eluhlaza kulunge kakhulu emzimbeni wakho.

1. Ulwa umhlaza

Imifuno yeCruciferous Zaziwa ngokuba namandla okunciphisa umngcipheko womhlaza, njengoko ityebile kwizithintelo zomhlaza. Izifundo zityhila ukuba umxholo wesalfure eBrussels uhluma unceda umzimba wakho ekulweni nomhlaza. Isalfure iqinisekisiwe ukuba inefuthe elithile ekunciphiseni ukuqala kweprotrate, ^[4] oesophageal, kunye nomhlaza wepancreatic. Kunye nezi, kukwabizwa ngokuba neepropathi zokulwa ne-antioxidant ezisusa ii-radicals zasimahla ezitshabalalisa iiseli ezisempilweni kunye nokuphakamisa umngcipheko womhlaza.

2. Ukuphucula impilo yethambo

Ihlumelo laseBrussels lityebile ku-vitamin K. Idlala indima ebalulekileyo ekuphuculeni ukufunxeka kwe-calcium kunye nokunciphisa inkcitho egqithisileyo ngomchamo. I-calcium iyimfuneko ekuphuculeni ukomelela kwethambo kunye nokuthintela ilahleko ^[5] uxinano lwamaminerali. Ngokunjalo, ubuninzi bezimbiwa ezinje ngobhedu, imanganizi, isinyithi kunye ne-phosphorus kwihlumelo laseBrussels zinceda ukuphucula ukomelela kwethambo kunye nokuthintela imiba enxulumene nethambo enje ^[6] osteoporosis.

3. Amabakala amanqanaba ehomoni

Izinto eziguqukayo ezikhoyo kwihlumelo laseBrussels, kunye nezithako ezisebenzayo zifunyenwe zinempembelelo entle ekulawuleni amanqanaba ehomoni emzimbeni wakho. Ichaphazela ^[7] idlala lengqula kunye nemisebenzi yalo, elinceda ekulawuleni amanqanaba ehomoni.

4. Ukuphucula amajoni omzimba

Ihlumelo laseBrussels linesixa esifanelekileyo sevithamini C, echazwe njengenye yeenzuzo eziphambili zemifuno. Vitamin C ibalulekile ekuphuculeni amajoni omzimba. Inceda ukukhulisa amajoni omzimba ngokukhuthaza ukuveliswa kweeseli ezimhlophe zegazi emzimbeni wakho. Ukusebenza njenge-antioxidant, kuyanceda ukunciphisa ukukhula kwe ^[8] izifo ezingapheliyo kunye noxinzelelo lwe-oxidative.

5. uGawulayo ngexesha lokukhulelwa

Ifolic acid ^[9] Kuyimfuneko ekulindeleni oomama njengoko kunceda ukukhusela iziphene ze-neural tube, eyimeko eqhelekileyo echaphazela amawaka abantwana abasandul 'ukuzalwa minyaka le. Amahlumelo aseBrussels anenqanaba eliphezulu le-folic acid, ngaloo ndlela enza ukuba kubalulekile ngexesha lokukhulelwa. Nangona kunjalo, kucetyiswa ukuba udibane nogqirha wakho ukuba ucwangcisa ukufaka imifuno esandul 'ukutyiwa imihla ngemihla.

6. Iphucula ukwetyisa

Imifuno yeCruciferous yaziwa ngomxholo wayo wokutya wefayibha. Ifayibha inceda ukonyusa inkqubo yokwetyisa ngokunciphisa ukuqunjelwa kunye nokukhupha isitulo. Ilawula i ^[10] ukuhamba kakuhle kwamathumbu ngamaphecana okugaya ukutya, ngokuvuselela intshukumo ye-peristaltic.

7. Inceda ekunqandeni igazi

Njengoko kukhankanyiwe ngasentla, imifuno emnqamlezweni ityebile ku-vithamini K. Le vithamin inceda ekukhawuleziseni ukujiya kwegazi, ngaloo ndlela kunciphisa amathuba ^{[Shumi elinanye]} ukulahleka kwegazi okugqithisileyo kwimeko yokonzakala. Uvithamini K uqinisekisa ukuvalwa kwegazi okufanelekileyo, kuwo wonke umzimba wakho.

8. Yehlisa uxinzelelo lwegazi

Ihlumelo laseBrussels linemali elungileyo ^[12] i-potassium, ityuwa ebalulekileyo ekusebenzeni komzimba wakho. I-Potassium yi-vasodilator, oko kukuthi, inceda ngokunciphisa inqanaba loxinzelelo kunye noxinzelelo kwimithambo yegazi. Iyanciphisa uxinzelelo kwinkqubo yentliziyo, ngaloo ndlela inciphisa umngcipheko wokubetha, isifo sentliziyo, isifo sentliziyo kunye ne-atherosclerosis.

9. Ukukwazi ukuphilisa ngokukhawuleza

I-Vitamin C kwihlumelo laseBrussels inezibonelelo ezahlukeneyo. Inceda ukuvelisa i-collagen eyimfuneko kwimveliso okanye ekuhlaziyeni izihlunu, ulusu kunye ^[13] iiseli zethishu. Ukusetyenziswa rhoqo kwemifuno kunceda ekuphiliseni ngokukhawuleza amanxeba kunye nokwenzakala.

10. Ukuphucula imetabolism

Izakha mzimba zevithamini B ezinje ngefolate, riboflavin, pantothenic acid, vitamin B2 njl., Ngokuhambelana nomsebenzi ongcono kunye nowempilo emzimbeni. Ukusetyenziswa rhoqo kwe ^[14] Ihlumelo laseBrussels liya kunceda umzimba wakho ukucole ukutya ngokufanelekileyo, ukufunxa izondlo eziyimfuneko kunye nokutshisa iikhalori ngesantya esikhawulezayo.

11. Kunciphisa ukudumba

Iiglucosinolates ^{[Shumi elinantlanu]} Ehlumelo laseBrussels linakho ukulawula impendulo yomzimba wakho kukudumba. Inceda umzimba wakho ngokunciphisa iintlungu kwaye iluncedo kubantu abane-gout, isifo samathambo, uxinzelelo lwe-oxidative kunye nezinye iimeko ezivuthayo.

12. Izinto ezinciphisayo zokunciphisa umzimba

Ifayibha yokutya yaziwa ngokuba nefuthe elifanelekileyo nelisebenzayo ekunciphiseni ubunzima bomzimba. Ukutya amahlumelo aseBrussels kuya kukunceda kwimizamo yakho yokulahleka kobunzima njengoko ifayibha ikhupha ihomoni ebizwa ngokuba yiyo ^[16] I-leptin eya kunciphisa umnqweno wakho wokutya. Inceda ekunciphiseni ukuqunjelwa kunye nokucinezelwa, kwaye ucoce ikholoni kunye namathumbu. Inomxholo weekhalori eziphantsi kakhulu.

13. Uthintela isifo seswekile

I-alpha-lipoic antioxidant kwihlumelo laseBrussels ^[17] ziye zaqinisekiswa ukuba zonyusa ubuntununtunu be-insulin ngelixa kuncitshiswa amanqanaba eswekile. Ithintela utshintsho olwenzeka ngenxa yoxinzelelo lwe-oxidative, olufunyanwa kubantu abanesifo seswekile.

14. Iphucula impilo yamehlo

Ihlumelo laseBrussels lityebile ^[18] ivithamin C, eyaziwa ngokuba nefuthe ekugcineni umbono. Iphucula impilo yamehlo ngokukhusela iliso lakho kwizigulo ezinjengeekati kunye nezinye iingxaki ezinxulumene nobudala. Ngokunjalo, i-antioxidant zeaxanthin ikhusela i-cornea kumonakalo wangaphandle, njengokuhla kwe-macular.

15. Kwandisa ukujikeleza kwegazi

Imixube yesalfure eBrussels ihluma idlala indima enkulu ekusebenzeni kwe ^[19] inkqubo yokujikeleza kwegazi Ukusetyenziswa rhoqo kwemifuno ebethelelayo kunceda ukuphucula ukujikeleza kwegazi emzimbeni wakho.

16. Ixhasa ioksijini

Umxholo osisityebi ^{[Amashumi amabini]} Isinyithi esingafumanekiyo kwi-Brussels sprouts sidlala indima enkulu ekuxhaseni imveliso yeeseli ebomvu emzimbeni wakho. Ngokunceda inkqubo ye-hematopoiesis, inceda ioksijini yeethishu.

17. Yandisa amandla

Umxholo osisityebi wevithamini B kwihlumelo laseBrussels uluncedo kuwo ^{[amashumi amabini ananye]} ukwanda kwamandla. Ukusetyenziswa kwezihluma zeBrussels kunokunceda kwimveliso kunye nokusetyenziswa ngokufanelekileyo kwamandla ngumzimba wakho.

18. Iyanciphisa i-cholesterol

Amahlumela abilayo eBrussels Kuxelwe ukuba zinendima esebenzayo kulawulo lwee ^[22] amanqanaba echolesterol. Ifayibha yokutya kwimifuno idibanisa kunye ne-bile acid emathunjini, ukwenza ukuphuma kwayo emzimbeni. Ukugcwalisa i-bile acid, umzimba uya kusebenzisa i-cholesterol ngaloo ndlela unciphise inqanaba esele likho.

19. Iphucula impilo yengqondo

Ii-antioxidants kwihlumelo laseBrussels, njenge ^{[2. 3]} iivithamini C no-A ziyasebenza ekuphuculeni inkumbulo. Ukusetyenziswa rhoqo kwemifuno kunceda ekuphuculeni nasekugcineni impilo yakho yobuchopho.

20. Kwandisa ukusebenza kwentliziyo

Ukusetyenziswa rhoqo kwamahlumelo aseBrussels kuqinisekisiwe ukuqinisekisa ukusebenza kakuhle kwenkqubo yemithambo-luvo. Umxholo osisityebi ^[24] potassium kwimifuno, eyi-electrolyte eyenza ukusebenza kwenkqubo yemithambo-luvo kunye nezihlunu xa zizonke.

21. Iphucula umgangatho wolusu

Ucebile kwi-vitamin C, i-antioxidant, ihluma yaseBrussels inenzuzo yakho ^[25] ulusu njengoko lukhusela ulusu kuwo nawuphi na umonakalo we-oxidative. Ukusetyenziswa okulawulwayo kunye nokusetyenziswa rhoqo kwemifuno ebethelelayo kuphucula ukuthungwa kunye nomgangatho wolusu lwakho.

IziBonelelo zezeMpilo zeziHlumelo

22. Kulungile ukukhula kweenwele

Amahlumelo aseBrussels apakishwe ngezimbiwa kunye nezakha mzimba ezifana neevithamini A, C, E kunye noK kunye ne-iron, zinc kunye ne-folic acid enegalelo ngqo ekukhuthazeni ukukhula kweenwele. Ikwanceda ukomeleza iifollic zeenwele ezibuthathaka kwaye kuyanceda kuyo ^[26] impilo yesikhumba.

I-Brussels ephilileyo ihluma iiresiphi

1. Isaladi yeeHlumelo ezichetyiweyo zeBrussels

Izithako ^[27]

• 5-6 Ihlumelo laseBrussels,
• I-1/2 indebe ye-walnuts,
• 1 lemon,
• Iipuniwe ezi-3 ze-oyile ye-olive eyintombi,
• 1/2 itispuni yetyuwa, kunye
• I-1/2 ithisipuni ipowder emnyama.

Imikhombandlela

• Sika kakuhle amagqabi amahlumelo aseBrussels.
• Yongeza i-walnuts.
• Gweba kakuhle isiqingatha se-lemon kwisitya, uze ucofe ijusi yesinye isiqingatha.
• Galela ioyile yomnquma kunye nexesha kunye netyuwa nepepile.
• Tosi ukudibanisa.

2. Ihlumelo laseBrussels elityiweyo elinxibe iMastadi

Izithako

• 5-6 amahlumelo amatsha aseBrussels,
• Iipuniwe ezi-3 ze-oyile ye-olive eyintombi,
• Iipuniwe ezi-3 zetyuwa,
• 3 ithisipuni ipepile emnyama
• Iipunipoli ezi-2 zeapile cider iviniga,
• 1 icephe yegreyin lwesardard, kunye
• Iipunipoyi ezi-2 ze-parsley egqabiweyo.

Imikhombandlela

• Ukucwilisa i-oven ukuya kuma-450 ° F.
• Phosa ndawonye amahlumela aseBrussels, ioyile yeepunipoyi ezi-2, ipepile ye-1/2 kunye nepepile ye-1/2 yetyuwa kwisitya.
• Gquma ngefoyile ye-aluminiyam.
• Roast ngo-450 ° F kude kube yigolide, kangangemizuzu engama-20.

Ukunxiba

• Xuba iapile cider iviniga, 1 icephe iparsley, ityuwa, nepepile kwisitya.
• Yongeza ioyile eseleyo kunye ne-whisk rhoqo.

• Yongeza amahlumela ekunxibeni kwaye udibanise kakuhle.

Amanyathelo okuthintela

• Nangona kungekho bungqina buthile, kuyacetyiswa ukuba kuthintelwe kutshanje ukubandakanya isixa esikhulu seBrussels ehluma kwindawo yokutya ngexesha lokukhulelwa kunye nokuncancisa.
• Abantu abaphethwe sisifo sengqondo samathumbu esibuhlungu kufuneka baphephe ukuhluma kweBrussels njengoko inokuba mandundu imeko.
• Abantu abasebenzisa iyeza lokunqanda igazi njenge-warfarin kufuneka bashiye ihlumelo laseBrussels ngenxa yexabiso eliphezulu le-vitamin K kwimifuno.

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