Kuwahwa Ita Uchada
Pumpu inogona kunge iri mhete yenguva yacho, asi pane imwe kuwa kunobereka superstars iri kukwira mitsara nokukurumidza. Ndiri kutaura nezvemakumbo e-cruciferous-funga arugula, maBrussels akakura, bok choy, bhuti, radish, uye kabichi, kutumidza vashomanana.
Inenge yose miriwo yemukomana inobatsira zvikuru mavitamini C, E, uye K, uyewo mashizha nemaminerari akaita se potassium uye calcium.
Vane hupfumi muhutakiti, iyo inokosha yezvimiti zvekurema nekurasikirwa nokuti inokuchengetedza iwe kunzwa wakakwana uye inobatsira kudzora nzara. Cruciferous veggies inewo mvura yakawanda, iyo inobatsira kuchengeta iwe hydrated uye inobatsira kuve akanaka paganda nemvere.
Kusanganisira mavara akasiyana-siyana mumoyo yenyu yezuva nezuva ichakupai kukurudzira kwezvimiti zvinogona kukudzivirirai kubva kune kenza (nekuda kwekukosha kwavo kweglucosinolates, sulfur-containing compounds anozivikanwa nevanorwisa kanha yavo). Zvidzidzo zvinoratidza kuti glucosinolates muzvipfeko zve cruciferous dzinobatsira kuderedza kupisa uye kuderedza dambudziko rekuve nekenza.
Pasinei neshufa inonhuwira inosunungura panguva yekubika (ahem!), Cruciferous veggies inowedzera kufadza kune tafura yekudya. Ihutano hunobatsira uye mapurogiramu ane tambo anosiyana kune mumwe nomumwe. Uye kana zvasvika pamiti yemupulisa, iwe unogona kudya zvakawanda sezvaunoda-ndizvo zvakakunakira iwe!
Arugula
Mashizha eArugula anowanikwa akazara nemishonga, kusanganisira beta-carotene, vitamini C, folate, vitamin K, magnesium, uye fiber, izvo zvinoita kuti muviri wemuviri, utye, uye zvirwere zvekudya zvirambe zvichienderana nehutano hwakanaka. Uye ne-arugula vachitora nzvimbo yehadhi, iyo inofadza vanhu pane chero mhuka.
Bok Choy
Imwe hama yekate, bok choy yakange yakapoteredza kwemazana emakore muChina chikafu. Zvose zviri masikati mashizha mashizha nemashizha machena emirimi ino-rima zvinodyiwa. Ne 9 chete makorikiti pamukombe, bok choy ndeimwe yevggie yangu itsva inofadza. Zvakakosha pakusungurudza, kumutsa fry, nemasp ... kana iwe unogona kuzvidya zvakasvibirira!
Broccoli
Ndiri kuda chaizvo broccoli! Zvose zvidimbu uye maruva zvinodyiwa uye zvinoshamisa. Broccoli yakazara nehutano-kukurudzira carotenoids uye kenza-kurwa glucosinolates. Tsvaga kugadzira ne broccoli uye edza recipe yummy-friendly yeBruccoli Tater Tots.
Brussels Vanomera
Mbeu dzeBussels dzinofanana nediki mini cabbages, dzine zvakawanda zvekudya uye zvinonaka zvakaputirwa mune imwe nhomwe duku. Uye, apo nzira dzose dzekubika aya maguta ane simba zvinogona kubatsira kuderedza cholesterol mazinga, kupisa kunenge kuchiita kunobatsira zvikuru. Izvozvo ndezvokuti kupisa kunobatsira kubvarura zvikamu zvehutano zvezvinomera zvakanyanya. Zvimedu zvinoputika zvino zvinosunga kumudumbu weacids izvo zvinowanzosimudzira cholesterol, uye panzvimbo pacho, kubatsira kuvabudisa kunze kwemuviri. Zvisingatauri, imwe kapu yeBrussels inomera ine 55 koriori uye inopa magiramu mana ekuzadza fiber. Edzai vakuya kana yakakangwa (shandisa mafuta spray uye nguva nemhete yemunyu uye pepper); ivo vanonakidza zvachose.
Cabbage
Kabichi imwe yezvipfeko zvangu zvepamusoro nekuti yakawanda mumakorori uye yakazara nemafuta anonyanya kuwanda anogona kupa chirwere chekenza. Mitatu mitatu yakakurumbira inowanzowanika: yakasvibirira ruvara, ruvara rwepepuru-rutsvuku, uye crinkle-textured savoy. Shandisa iyo kurova chikafu chinonaka chekoleslaw kana kutora zvinyuchi mumushonga uye chikafu, sa Braised Sausage neKabbage.
Mustard Greens
Musadadhi mashizha ndiwo mapavi mashizha emasitadhi uye anowanzoshandiswa kuSouth kubika, pamwe neIndia, Chinese, Japanese, uye African cuisines. Ivo vashoma kunorwa kupfuura kare , uye vanonakidza kana zvisingasviki, zvakasvibiswa, kana kusunurwa ne spritz yeoorivhi spray, mamwe ega ega, uye dash yemunyu uye pepper.
Radishes
Usatya izvi pungent asi yakanaka midzi yemiti. Radishes yakazara fiber, zvichiita kuti zvizadzike kwazvo. Izvozvo zvinoreva kuti vachagutsa nzara yenyu pasina kumhanya kako koribare. Icho chinhu chakanaka chakanaka chokudya kune vanhu vachiedza kurasikirwa kana kuchengetedza uremu hwavo. Radishes ndeyemhuka detoxifiers uye inotakurwa ne anthocyanin flavonoids inodzivirira kurwisana nekenza uye nehutano hwehutano. Inakidzwa navo yakasvibirira kune crispy, kuwedzeredza kuwedzera kumashizha, kufanidza mbatya yemuchengeti, yakabikwa, kana kuwedzerwa kune zveshuwa uye zvimedu.
Turnips
Izvo zvose magidhi (mashizha ane mashizha emuti we turnip anodywawo) uye midzi ye turnip ine brimming ine michina. Vakapfuma mu potassium, vitamini C, fiber, uye kenza kurwisa glucosinolates. Uine ma 36 makorikiti pamukombe, ivo ndivo vakagadzirirwa zvakakwana zvemazambatanidzi mumapfudze uye unogona kushandisa magidhi panzvimbo yepinashi.
Joy Bauer, MS, RDN, CDN, ndiye nyanzvi yehutano uye yezvokudya zveNBC's Today Show uye nheyo yeNourish Snacks .
> Kwakabva:
> Keck AS, Finley JW. Cruciferous mishonga: kenza inodzivirira nzira dzeglucosinolate hydrolysis products uye selenium. Kuramba Kanzer Ther . 2004 Mar; 3 (1): 5-12. http://www.ncbi.nlm.nih.gov/pubmed/15035868