22 IJUANYA HEALTH URU OF BRUSSELS SPROUTS

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Ulo Ahụike Oriri na-edozi ahụ Nutrition oi-Amritha K Site Amritha K. na Jenụwarị 16, 2019

Ome Brussels, ụdị akwụkwọ nri cruciferous, bụ isi iyi kacha mma nke protin n'etiti akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ. N'inwe ihe uto yitụrụ nke nke kabeeji, pulite Brussels nwere ike tinye dị ka ngụkọta ahụ ike ngwugwu. Sitere na ^[1] oke ibu maka ọrịa obi, ọdịdị kabeeji na-enyere aka ịkwalite ike na ahụike dị mma.

nri dị mfe ma dị mfe

Agbanyeghị, Brussels puo dabara na echiche na-ezighi ezi banyere aha ọjọọ n'ihi uto ya dị ukwuu. Ma nke a na eme mgbe ị overcook ihe ijuanya akwukwo nri. Enwere ike itinye ahịhịa Brussels na nri gị kwa ụbọchị yana ụzọ dị iche iche a ga-esi kwadebe ya.

Jupụta na nri nwere a anya nti mmetụta na ahụ ike gị, Brussels puo bụ Wezuga mma n'ihi na gị ^[abụọ] anya, ọkpụkpụ, anụ ahụ gị dum ike.

Uru nri dị na Brussels Sprouts

100 gram nke ahịhịa Brussels na-ewepụta nwere kcal 43 nke ike, gram gram 0.3, milligram 0.139 thiamine, 0.09 milligram riboflavin, 0.745 milligrams niacin, milligramms pantothenic acid, vitamin 216 milligramms miligramms 0.87, milligrams 0.27 na, zinc. Ndị ọzọ na-edozi ahụ dị ugbu a

8.95 grams carbohydrates ^[3]
Griki gram abụọ
3,8 grams eriri nri
3,48 gram protein
86 gram mmiri
450 microgram beta-carotene
61 microgram folate
19,1 milligram choline
Calcium nke dị milligrams 42
Millgwè milligram 1,4
Magnesium milligram 23
Phosphorus dị miligram 69
389 miligram potassium
25 miligram sodium
38 microgram vitamin A
85 miligram vitamin C
177 microgram vitamin K

Uru Ahụ Ike Nke Brussels Na-epulite

Inye ọtụtụ uru, oriri nke akwụkwọ ndụ akwụkwọ ndụ dị ezigbo mma maka ahụ gị.

1. Ọrịa cancer

Akwụkwọ nri na-egbu egbu mara maka ikike iwelata ihe ize ndụ nke kansa, ebe ọ bara ọgaranya na ndị na-egbochi ọrịa kansa. Nnyocha na-ekpughe na sọlfọ ahụ na Brussels puo na-enyere ahụ gị aka n'ọgụ megide cancer. Mkpụrụ sọlfọ ahụ na-ekwenye na ọ nwere mmetụta doro anya na ịbelata mmalite nke prostate, ^[4] oesophageal, na oria oria. Tinyere ihe ndị a, a na-ekwukwa na ha nwere ihe ndị na-egbochi antioxidant nke na-ewepu ihe ndị na-akpata nnwere onwe nke na-ebibi mkpụrụ ndụ dị mma ma bulie ihe ize ndụ nke kansa.

2. Mee ka ahụike dị mma

Brussels pulitere bara ọgaranya na vitamin K. Ọ na-arụ ọrụ dị oke mkpa iji melite nsị nke calcium ma belata oke ịlafu ya site na mmamịrị. Calcium dị mkpa iji meziwanye ọkpụkpụ ọkpụkpụ ma gbochie ọnwụ nke ^[5] ọkpụkpụ ọkpụkpụ njupụta. N'otu aka ahụ, plethora nke mineral dị ka ọla kọpa, manganese, iron na site na Brussels na-epulite na-enyere aka melite ike ọkpụkpụ ma gbochie nsogbu metụtara ọkpụkpụ dịka ^[6] osteoporosis.

3. Iguzobe ogo hormone

Achọpụtala ogige ndị na-agbanwe agbanwe na Brussels na-epulite, yana ihe ndị na-arụ ọrụ nwere mmetụta dị mma na ijikwa ogo homonụ ahụ gị. Ọ na-emetụta ndị ^[7] gland thyroid na ọrụ ya, nke na-enyere aka ịhazi ogo hormone.

4. Mma usoro mgbochi

Ome Brussels nwere ezigbo ego nke vitamin C, nke akọwapụtara dị ka otu n'ime isi uru nke akwukwo nri. Vitamin C dị mkpa iji meziwanye usoro mgbochi nke mmadụ. Ọ na - enyere aka ịkwalite usoro ahụ ji arụ ọrụ site na ịkpalite mmepụta sel ọbara ọcha n’ime ahụ gị. Na-eme ihe dị ka antioxidant, ọ na-enyere aka belata mmepe nke ^[8] ọrịa na-adịghị ala ala na nrụgide oxidative.

5. Ọ na-enyere aka n’oge afọ ime

Folic acid ^[9] dị mkpa maka ịtụ anya nne n'ihi na ọ na-enyere aka igbochi ntụpọ neural tube, nke bụ ọnọdụ nkịtị na-emetụta ọtụtụ puku ụmụ amụrụ ọhụrụ kwa afọ. Ome Brussels nwere nnukwu folic acid, si otú ahụ mee ka ọ dị mkpa n'oge ime. Agbanyeghị, a dụrụ gị ọdụ ka ị kpọtụrụ dọkịta gị ma ọ bụrụ na ị na-eme atụmatụ itinye akwụkwọ nri ọhụrụ na nri gị kwa ụbọchị.

akụkụ ahụ ike metụtara ahụike

6. Mma mgbaze

A na-amata akwụkwọ nri siri ike maka ọdịnaya fiber na-eri nri. Eriri ahụ na - enyere usoro ịgbari nri aka site na ibelata afọ ntachi na ịkwanye stool. Ọ na-achịkwa ^[10] ire ụtọ nke eriri afọ site na tractes digestive, site na-akpali akpali mmegharị ahụ.

7. Na-enyere aka na ịkpụkọta ọbara

Dịka e kwuru na mbụ, akwụkwọ nri a na-akpọ crucife bụ ọgaranya na vitamin K. Vitamin na-enyere aka n'ịgbalite nsị nke ọbara, si otú ahụ na-ebelata ohere nke ^{iri na otu} loss lossụbiga ọbara ókè ma ọ bụrụ na e merụọ ahụ. Vitamin K ana achi achi ezi ọbara na - agbakwunye, n’ahu gị niile.

8. Na-ebelata obara obara

Ome Brussels nwere ezigbo ego ^[12] potassium, ihe dị oké mkpa ịnweta maka ọrụ kwesịrị ekwesị nke ahụ gị. Potassium bụ vasodilator, ya bụ, ọ na-enye aka site na mbenata ogo nrụgide na esemokwu na arịa ọbara. Ọ na-ebelata nsogbu dị na sistemụ obi, si otú ahụ na-ebelata ihe egwu nke ọrịa strok, nkụchi obi, ọrịa obi, na atherosclerosis.

9. Ike ngwangwa

Vitamin C na Brussels pulitere nwere ọtụtụ uru. Ọ na - enyere aka mepụta collagen dị mkpa maka mmepụta ma ọ bụ imu anụ ahụ, anụ ahụ na ^[13] mkpụrụ ndụ anụ ahụ. Consumptionnụrụ akwụkwọ nri mgbe niile na-enyere aka ịgwọ ọnya na mmerụ ahụ ngwa ngwa.

ihe na-eri n'abalị

10. Mma metabolism

Nri vitamin ezinụlọ dị ka folate, riboflavin, pantothenic acid, vitamin B2 wdg, kwekọrọ na arụ ọrụ metabolic dị mma na ahụ gị. The mgbe oriri nke ^[14] Ome Brussels ga-enyere ahụ gị aka ịgbari nri nke ọma, banye nri ndị dị mkpa yana meekwa calorie ọkụ na ọsọ ọsọ.

11. Na-ebelata mbufụt

Na glucosinolates ^{iri na ise} na Brussels puo nwere ikike ijikwa ahụ gị omume kwupụta mbufụt. Ọ na - enyere ahụ gị aka site na ibelata ihe mgbu ma baa uru maka ndị mmadụ na - ata ahụhụ site na gout, ogbu na nkwonkwo, nrụgide oxidative, na ọnọdụ ndị ọzọ na-afụ ụfụ.

12. Na-enyere oke ibu aka

A maara eriri eriri nri nwere mmetụta dị mma ma dị irè na mbenata ibu ahụ. Iri ihe ndị na-epulite Brussels ga-enyere gị aka na mbọ ị na-eri ọnwụ dị ka eriri tọhapụrụ hormone a na-akpọ ^[16] leptin nke ga - eme ka agụụ gị belata mgbe niile. Ọ na - enyere aka belata nsị na mkpagide, na - ehichakwa eriri afọ gị na eriri afọ. Ọ nwere ọdịnaya dị obere dị obere.

13. Na-egbochi ọria mamịrị

Antioxidant alpha-lipoic dị na Brussels na-epulite ^[17] egosila na ị ga-eme ka insulin nwee mmetụta ma belata ogo glucose. Ọ na-egbochi mgbanwe ndị na-eme n'ihi nrụgide oxidative, nke a hụrụ na ndị mmadụ na-arịa ọrịa shuga.

14. Na-eme ka ahụ anya dị mma

Brussels puo bara ọgaranya na ^[18] vitamin C, nke a maara na ọ nwere mmetụta na ịnọgide na-enwe ọhụụ. Ọ na - eme ka ahụike gị dị mma site n’ichebe anya gị pụọ na ọrịa dịka cataracts na nsogbu ọhụụ ndị metụtara afọ. N'otu aka ahụ, zeaxanthin na-egbochi antioxidant na-echebe cornea site na mbibi ndị ọzọ, dị ka mmebi nke macular.

15. Na-eme ka mgbasa ọbara gbalite

Ogige sọlfọ ahụ dị na Brussels na-arụ ọrụ bụ isi na ịrụ ọrụ nke ^[19] usoro mgbasa ọbara. Consumption consumptionụ oriri mgbe a na-erepịa nri a na-akpọ cruciferous na-enyere aka mee ka ọbara na-erugharị n’ime gị.

16. Na-akwado ikuku oxygenation

Ọgaranya ọdịnaya nke ^{[iri abụọ]} iron na-enweta ya na Brussels pulitere na-arụ ọrụ dị mkpa n'ịkwado mmepụta mkpụrụ ndụ ọbara uhie na ahụ gị. Site n'inyere usoro hematopoiesis aka, ọ na-enyere ndị oxygenation nke anụ ahụ aka.

17. Enwe ume

Ihe ọgaranya nke vitamin B na Brussels na-epulite bara uru maka ^{[iri abụọ na otu]} enwewanye ike. Iri ihe na-epulite Brussels nwere ike inye aka na mmepụta na iji ike nke ahụ gị.

18. Na-ebelata cholesterol

Steamed Brussels na-epulite a na-akọ na ha nwere ọrụ dị irè n'ịchịkwa ndị ^[22] cholesterol etoju. Eriri nri na akwukwo nri jikọtara ya na bile acid n’ime eriri afọ, iji mepụta ụzọ ọpụpụ si ahụ. Iji mejupụta acid bile ahụ, ahụ ga-eji cholesterol mee ihe iji belata ọkwa dị ugbu a.

19. Meziwanye ụbụrụ ụbụrụ

Antioxidants a na-epu ome na Brussels, dika ^{[2. 3]} vitamin C na A na-arụ ọrụ nke ọma iji na-eme ka ebe nchekwa dị. Iri akwukwo nri mgbe nile na enyere aka ime ka aru di gi ike.

20. Na-akwalite akwara aru oru

A na-egosiputa oriri mgbe niile nke Brussels na-epulite iji hụ na sistemụ akwara na-arụ ọrụ nke ọma. Ọgaranya ọdịnaya nke ^[24] potassium na akwukwo nri, nke bu electrolyte mmetụta na-arụ ọrụ nke usoro ụjọ ahụ na akwara n'ozuzu ya.

ntutu isi ozugbo na-agbatị n'ụlọ

21. Mma akpụkpọ mma

Ọgaranya na vitamin C, antioxidant, Brussels na-epulite bara uru maka gị ^[25] akpụkpọ ahụ dị ka ọ na-echebe akpụkpọ ahụ site na mmebi ọ bụla na-emebi. Nchịkwa na nri nri a na-eme mgbe niile na-enyere gị aka ka ọ dị mma.

Uru Ahụ Ike Nke Ogwu

22. Ọ dị mma maka uto ntutu

Ihe ndị na-eto eto na Brussels jupụtara na mineral na nri ndị dị ka vitamin A, C, E na K yana iron, zinc na folic acid nke na-enye aka iji kwalite uto ntutu. Ọ na - enyere aka mee ka ntutu ntutu adịghị ike wee baa uru maka ^[26] isi ike.

Ezi Ahụ Ike Brussels Recipes

1. Akpụchasị Brussels Na-amịpụta Salad

Efrata ^[27]

àgwà scorpio na àgwà

5-6 Brussels puo,
1/2 iko walnuts toasted,
1 lemon,
3 tablespoons na-amaghị nwoke olive mmanụ,
1/2 ngaji nnu, na
1/2 ngaji oji.

Ntụziaka

Thinly iberi epupụta nke Brussels pulite.
Tinye walnuts.
Ghichaa ọkara nke lemon n'ime nnukwu efere, ma pịchaa ihe ọ juiceụ juiceụ nke ọkara ọzọ.
Jiri mmanu olive na oge na nnu na ose were mmanu.
Tuli ka ikpokọta.

2. asara Acha Brussels Na-eji Uwe Mọstad Edo

Efrata

5-6 ahịhịa Brussels ọhụrụ,
3 tablespoons na-amaghị nwoke olive mmanụ,
3 tablespoons nnu,
3 teaspoon ose oji,
2 tablespoons apụl cider mmanya,
1 ngaji mkpụrụ osisi mọstad, na
2 tablespoons chopped ọhụrụ ewepụghị-akwukwo pasili.

Ntụziaka

Kpochapu oven ruo 450 Celsius.
Ikpokọta Brussels na-epulite, 2 ngaji mmanụ, 1/2 ngaji ose na 1/2 teaspoon nnu na nnukwu efere.
Kpuchie na aluminom foil.
Ihunanya na 450 Celsius F ruo mgbe ọlaedo, maka nkeji 20.

Maka mgbakwasa

Iri nri maka ipu ibu | Ome ga-ebelata ibu. Boldsky

Gwakọta apụl cider mmanya, 1 tablespoon pasili, nnu, na ose n'ime nnukwu efere.
Tinye mmanụ fọdụrụ na whisk mgbe niile.

Ndien ke akpatre

Tinye ihe ndị ahụ na-epulite na mgbakwasa ma jikọta nke ọma.

Kpachara anya

Agbanyeghị na enweghi ihe akaebe doro anya, a dụrụ ya ọdụ ka ọ zere itinye nnukwu ego nke Brussels na-eri nri n'oge afọ ime na inye nwa ara.
Ndị mmadụ n'otu n'otu na-arịa ọrịa bowel syndrome na-asọ oyi kwesịrị izere Brussels na-epulite n'ihi na ọ nwere ike ime ka ọnọdụ ahụ ka njọ.
Ndị mmadụ n'otu n'otu na-a medicineụ ọgwụ na-egbu ọbara dị ka warfarin kwesịrị ịhapụ Brussels na-epulite n'ihi nnukwu vitamin K na akwukwo nri.

Lelee Nkọwa Akwụkwọ

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[abụọ]Ciska, E., Drabińska, N., Honke, J., & Narwojsz, A. (2015). Osi Brussels na-epulite: uzo bara ụba nke glucosinolates na nitriles kwekọrọ. Akwụkwọ nri na-arụ ọrụ, 19, 91-99.
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[2. 3]Slemmer, J. E., Shacka, J. J., Sweeney, M. I., & Weber, J. T. (2008). Antioxidants na free radical scavengers maka ọgwụgwọ nke ọrịa strok, traumatic ụbụrụ mmerụ na ịka nká. Ọgwụ kemịkal dị ugbu a, 15 (4), 404-414.
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