Ukukhiqiza kwe-Fall You Will Love
Iphunga lingase libe ngumsizi wenkathi, kodwa kukhona ukuwa okunye okukhiqiza ama-superstars akhuphuka emanzini ngokushesha. Ngikhuluma nge-cruciferous veggies-cabanga i-arugula, amahlumela aseBrussels, bok choy, i-turnip, isithombo kanye neklabishi, ukubiza amagama ambalwa.
Cishe yonke imifino ye-cruciferous ingumthombo omkhulu kavithamini C, E, no-K, kanye ne-folate nama-mineral afana ne-potassium ne-calcium.
Bacebile fiber, okuyinto izakhi ezibalulekile ukunciphisa isisindo kanye nokugcinwa ngoba kukugcina uzizwa ugcwele futhi kusiza ukulawula indlala. I-Cruciferous veggies nayo iqukethe amanzi amaningi, okusiza ukugcina u-hydrated futhi unomthelela esikhwameni nasezintweni ezinhle.
Kubandakanya izinhlobonhlobo zemikhakha enempilo emenyu yakho yansuku zonke izokunika amandla okuqinisa izakhi ezingakusiza ukuvikela emdlalweni (ngenxa yezinga eliphezulu lazo ze-glucosinolates, ama-sulphuri-aqukethe izakhi eziziwa ngezakhiwo zawo ezilwa nomdlavuza). Ucwaningo lubonisa ukuthi i-glucosinolates emithanjeni ye-cruciferous isiza ukunciphisa ukuvuvukala nokunciphisa ingozi yokuba nomdlavuza.
Naphezu kwephunga eliyisibhakabhaka liyakhipha ngesikhathi sokupheka (ahem!), Izikhumba ze-cruciferous zihlanganisa nokuthakazelisa etafuleni lokudla. Izinzuzo zezempilo kanye namaphrofayli okugcoba ahlukile kumuntu ngamunye. Futhi uma kuziwa emifinini ye-cruciferous, ungadla ngendlela oyifunayo-ukuthi kuhle kangakanani kuwe!
I-arugula
Amaqabunga e-peppery arugula agcwele ama-nutrients, kuhlanganise ne-beta-carotene, i-vithamini C, i-folate, i-vitamin K, i-magnesium, ne-fiber, eyenza amandla omzimba womzimba, we-nervous and digestive asebenze emazingeni aphezulu. Futhi nge-arugula ethatha indawo yesaladi, kuyisimo esijabulisayo sabantu noma iyiphi imenyu.
Bok Choy
Isihlobo seklabishi, i-bok choy selokhu sakhula iminyaka eminingi emdlalweni waseChina. Kokubili amaqabunga aluhlaza obumnyama nama-white stalk of lemifino enomsoco we-calcium ayadla. Ngamakholori ayisishiyagalolunye kuphela indebe ngayinye, i-bok choy ingenye ye-veggie yami entsha. Kuhle kakhulu ukukhwabanisa, ukugubha amafriji, nesobho ... noma ungayidla eluhlaza!
I-broccoli
Ngithanda kakhulu i-broccoli! Zombili iziqu nezimbali zidla futhi ziyamangalisa. I-broccoli igcwele i-carotenoids nempilo yomdlavuza i-glucosinolates. Thola ubuciko nge-broccoli bese uzama iresiphi yami yummy-friendly for Broccoli Tater Tots.
Amahlumela aseBrussels
Amahlumela aseBrussels afana nama-cabbages ama-mini, enokudla okunomsoco kanye ne-flavour ehlanganiswe ngokulunywa kancane. Futhi, ngenkathi zonke izindlela zokupheka lezi imifino enamandla zingasiza ukunciphisa amazinga e-cholesterol, ukuhamba kancane kubonakala kukuzuzisa kakhulu. Lokhu kungenxa yokuthi ukuqhuma kwezimoto kusiza ukudiliza izingxenye ezinamafutha ezinhlanzi kakhulu. Izicucu ezinamafutha ezibophayo zibopha ezimpilini zamakhemikhali eziyokwenza ukuthi i-cholesterol ivuselele, futhi esikhundleni salokho, basize ukubakhipha emzimbeni. Ngaphandle kwalokho, inkomishi eyodwa yamahlumela aseBrussels iqukethe ama-khalori angu-55 futhi inikeza amagremu amane okugcwalisa i-fiber. Zizame zibe ne-steamed noma eziyosiwe (sebenzisa i-spray oil kanye nenkathi nge-dash kasawoti kanye nopelepele); zithokozile ngokuphelele.
Iklabishi
Iklabishi ingenye yezimangqamu zami ezinhle kakhulu ngoba i-calories ephansi kakhulu futhi igcwele ama-phytonutrients anamandla anganikeza ukuvikelwa komdlavuza. Izinhlobo ezintathu ezithandwayo zivame ukutholakala: i-savoy eluhlaza okwesibhakabhaka, obomvu-obomvu, ne-crinkle-textured-textured. Yisebenzise ukushaya i-coleslaw esimnandi noma ukubuyisela ama-noodle ngesobho nesobho, njenge-Braised Sausage neKlabishi yami.
Imifino yesinaphi
Imifino yesardard yizihlahla zemifino emifino emifino yesitshalo futhi ngokuvamile isetshenziselwa ukupheka kwaseNingizimu, kanye nezindawo zokudlela zaseNdiya, zesiShayina, zaseJapane nase-Afrika. Babuhlungu kakhulu kune- kale , futhi bayamangalisa lapho behlushwa kalula, baqotshwe noma baxoshwa nge-spritz yamafutha we-oliva, i-garlic ehlanzekile, kanye nedash of salt nosawoti.
Radishes
Ungesabi le mifino ehlongozwayo kodwa enomsoco omuhle. I-Radishes igcwele i-fiber, eyenza igcwalise kakhulu. Lokho kusho ukuthi bazokwanelisa ukulamba kwakho ngaphandle kokusebenzisa inani lakho lekhalori. Ziyindlela enhle kakhulu yokudla kubantu abazama ukulahlekelwa noma ukugcina isisindo sabo. I-Radishes yi-detoxifiers yemvelo futhi ilayishwa i-anthocyanin flavonoids evikela umdlavuza nesifo senhliziyo. Jabulela kubo okuluhlaza okwehliswayo, okwehliswayo kumasaladi, ukufisa isobho se-avocado, okugcoziwe, noma okungeziwe kumasobho kanye namasobho.
I-Turnips
Kokubili imifino (imifino enamagatsha yesitshalo se-turnip nayo iyadliwa) futhi izimpande ze-turnip zigcwele izakhi. Bacebile nge-potassium, i-vitamin C, i-fiber, nomdlavuza we-glucosinolates. Ngama-kilojoule angu-36 kuphela indebe, yizo ezishintshaniswa kahle zamazambane ezipheka futhi ungasebenzisa imifino esikhundleni sesipinashi.
UJoy Bauer, MS, i-RDN, i-CDN, isazi sezempilo nesondlo se-NBC sika-Today Show kanye nomsunguli wezinkinobho ezidliwayo .
> Umthombo:
> Keck AS, i-Finley JW. Imifino ye-Cruciferous: umdlavuza wokuvikela umdlavuza we-glucosinolate hydrolysis imikhiqizo kanye ne-selenium. I-Cancer Integral Ther . 2004 Mar; 3 (1): 5-12. http://www.ncbi.nlm.nih.gov/pubmed/15035868