Ikhaphetshu ayisoloko ithandwa njengayo abazala be-cruciferous kale kunye broccoli, kodwa kufuneka kube. Ikhaphetshu yimifuno ye-rockstar: iyafikeleleka, iyaguquguquka kwaye ipakisha inqindi esempilweni. Ukuba uzama ukonga imali, ikhaphetshu ibubusela kumndilili we-$0.58 ngeponti yekhaphetshu eluhlaza (yi-$0.25 ikomityi nganye!). Nalu ulwazi oluthe kratya malunga neenzuzo zempilo zekhaphetshu kwaye kutheni siwuthanda lo mfuno wokutya okuphezulu.
Ikhaphetshu Ukutya
Nalu ulwazi lwesondlo sekomityi enye yekhaphetshu eluhlaza:
- 22 iikhalori
- 1g protein
- 0g amafutha
- 5g carbohydrate
- 2.2g ifayibha
Ikhaphetshu ihambisa ifayibha kunye neevithamini K kunye noC, zonke ngeekhalori ezimbalwa kakhulu. I-1 ikomityi yekhaphetshu enqunqiweyo ihambisa i-54% yexabiso lemihla ngemihla le-vitamin C kunye ne-2 grams yefiber ngeekhalori ezingama-22 kuphela. I-Savoy kunye nekhaphetshu ebomvu zikwaqhayisa ngezixa ezisempilweni ze-beta carotene.
Iresiphi esemfanekisweni: Ikhaphetshu efakwe kwiVegetarian
Impilo yeKhaphetshu
1. Isityebi kwiiCompounds ezichasene nokudumba
I-hue ebomvu ebomvu yekhaphetshu ebomvu ivela kwi-heart-healthy, anti-inflammatory phytochemicals ebizwa ngokuba yi-anthocyanins. I-Anthocyanins inokunceda ukunciphisa umngcipheko wesifo sikaParkinson kunye nokuphucula amehlo.
Funda nzulu: Indlela Yokupheka Ikhaphetshu Ke Imnandi
2. Yehlisa uMngcipheko woMhlaza
Uphononongo lucebisa ukuba ikhaphetshu inokunceda ukulwa ibele, imiphunga, ikholoni kunye nezinye iintlobo zomhlaza. Ikhaphetshu ineekhompawundi ezinamandla zokulwa nomhlaza ezibizwa ngokuba yi-isothiocyanates-iikhemikhali ezandisa iinkqubo zendalo zokususa ubutyhefu emzimbeni. Njengayo yonke imifuno ye-cruciferous, iklabishi iqulethe i-phytochemicals enokunceda ukususa iikhompawundi zomhlaza emzimbeni, ukukhupha ii-radicals zamahhala kunye nokwandisa ukufa kweeseli ezicwangcisiweyo zeeseli ezinomhlaza, phakathi kweminye imisebenzi. Ekubeni ukubilisa kuhlutha uninzi lwe-phytonutrients yayo, sithanda uku-sauté, i-steam kunye nokuyosa.
Ukutya oku-6 okuLwa noMhlaza ukuze udibanise kwiSidlo sakho3. Ikhuthaza ukwehla kobunzima
Konke kuxhomekeke kwindlela otya ngayo ikhaphetshu kodwa. Ukuba utya kuphela ikhaphetshu egalelwe kwi-mayo-laden ilokhwe njenge-coleslaw ayinakunceda ekunciphiseni ubunzima. Ngenxa yokuba ayibizi kwaye iguquguquka kakhulu yimifuno enkulu ukuyongeza kwisidlo sakho ukuba uzama ukunciphisa umzimba.
Uninzi lwethu alutyi imifuno eyaneleyo kwaye ngokutsho kophando lweYunivesithi yaseHarvard, imifuno yeyona ndawo yokutya edityaniswe nokuncipha kobunzima. Zinekhalori ezisezantsi, zigcwele isondlo kunye nefiber ephezulu. Ifayibha isinceda sihlale sihluthi, ngoko ke ukutya kusishiya sanelisekile. Ngaphezu koko, ifayibha isinceda ukuba sikhuphe amanzi rhoqo kwaye ilungile kumathumbu asempilweni kunye nawonwabileyo.
4. Ukuphucula impilo yamathumbu
Ikhaphetshu idla ngokutyiwa ikwimo yayo enegwele, njenge kimchi okanye i-sauerkraut . Ukutya okuvundisiweyo kutyebile kwiiprobiotics, iibhaktheriya ezilungileyo ezinceda ukugcina amathumbu akho esempilweni. Ngaphezu koko, ifayibha ekwikhaphetshu inceda ukugcina umthambo wakho wokugaya uqhuba kakuhle.
Zama ezinye zezi ndlela zokupheka ezinempilo ezibandakanya enye yemifuno yethu yokutya ephezulu kakhulu ngeendlela eziguquguqukayo nezimnandi. Ikhaphetshu yenkomo yenkomo ekhawulezayo Isaladi yekhaphetshu ebomvu kunye ne-Blue Cheese kunye neWalnuts eGyiziweyo yeMaple Isuphu yeKhaphetshu yaseMexico Inkukhu Katsu kunye Slaw Creamy
