22 Abubuwan Amfani da Lafiya na ban mamaki Na Brussels Sprouts

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Brussels sprout, wani nau'in kayan marmari mai gicciye, shine mafi kyawun tushen furotin daga cikin ɓoye na kayan lambu kore. Kasancewa ɗan ɗanɗano mai kama da na kabeji, ana iya laƙaba da tsiron Brussels a matsayin cikakken kunshin lafiya. Rangara daga ^[1] kiba ga cututtukan zuciya, kallon kabeji iri ɗaya yana taimakawa wajen haɓaka ƙaruwa da ƙoshin lafiya.

salon gashi a curly gashi

Koyaya, tsire-tsiren Brussels ya fada cikin mummunan fahimta na gama gari game da ƙarancin suna sakamakon ƙamshi mai mahimmanci. Amma wannan yana faruwa ne kawai lokacin da kuka cika kayan lambu mai ban mamaki. Za'a iya shigar da itacen Brussels cikin sauƙi a cikin abincinku na yau da kullun kuma yana da hanyoyi da yawa waɗanda akan shirya shi.

Cushe da abubuwan gina jiki waɗanda ke da tabbataccen tasirin tasiri akan lafiyar ku, tsiron Brussels yana da kyau ƙwarai don ku ^[biyu] idanu, kasusuwa, fata da lafiyar ku baki ɗaya.

Darajar abinci mai gina jiki Daga Brussels Sprouts

100 gram na ɗanyen ɗanyen Brussels yana da kcal 43 na makamashi, mai gram 0.3, milligram 0.139 thiamine, milligramms 0,09 riboflavin, 0.745 milligramms niacin, miligram 0.309 pantothenic acid, 0.219 milligrams bitamin B6, milligrams 0.88 miligram 0.2 da kuma milligrams 0.27, tutiya. Sauran kayan abinci masu gina jiki sune

• 8.95 grams carbohydrates ^[3]
• Sugar 2.2 na sukari
• 3.8 grams fiber na abinci
• 3.48 grams furotin
• 86 gram ruwa
• Microgram 450-beta-carotene
• 61 microgram folate
• 19,1 miliyoyin gram choline
• Calcium mai nauyin miligrams 42
• 1,4 milligramms baƙin ƙarfe
• Magnesium miligram 23
• 69 miligramms phosphorus
• 389 miligram na potassium
• 25 sodium mai nauyin miligram
• 38 microgram bitamin A
• 85 milligramms bitamin C
• 177 microgram bitamin K

Amfanin Kiwan Lafiya Na Brussels Sprouts

Bayar da kewayon fa'idodi, amfani da koren kayan lambu yana da kyau ƙwarai ga jikinka.

1. Yana yaki da cutar kansa

Kayan marmari mai gishiri an san shi da ikon rage haɗarin cutar kansa, saboda tana da wadata a cikin masu hana kamuwa da cutar kansa. Nazarin ya nuna cewa sinadarin sulphur da ke Brussels ya ba da taimako ga jikin ku a cikin yaƙi da cutar kansa. An tabbatar da sulfur yana da tabbataccen tasiri a iyakance farkon farawar prostate, ^[4] oesophageal, da ciwon sankara. Tare da waɗannan, an kuma ce suna da abubuwan antioxidant waɗanda ke cire ƙwayoyin cuta waɗanda ke lalata ƙwayoyin lafiya da haɓaka haɗarin cutar kansa.

2. Yana inganta lafiyar kashi

Harshen Brussels yana da wadataccen bitamin K. Yana taka muhimmiyar rawa wajen inganta haɓakar alli da rage ɓarna da ya wuce kima ta fitsari. Calcium ya zama dole don inganta ƙashin ƙashi da hana asarar ^[5] yawaitar ma'adinai. Hakanan, yalwar ma'adanai kamar su jan ƙarfe, manganese, ƙarfe da phosphorus a cikin tsiron Brussels suna taimakawa wajen inganta ƙashin ƙashi da kuma hana al'amuran da suka shafi ƙashi kamar ^[6] osteoporosis.

3. Daidaita matakan hormone

Abubuwan haɗakarwa masu canzawa waɗanda ke cikin tsiro-tsire na Brussels, tare da abubuwan haɗin da ke aiki sun sami kyakkyawan tasiri kan sarrafa matakan hormone a jikin ku. Yana shafar ^[7] glandar thyroid da ayyukanta, waɗanda ke taimakawa wajen daidaita matakan hormone.

4. Inganta garkuwar jiki

Brussels sprouts suna da adadi mai yawa na bitamin C, wanda aka nuna a matsayin ɗayan manyan fa'idodin kayan lambu. Vitamin C yana da mahimmanci don inganta garkuwar jiki. Yana taimakawa haɓaka garkuwar jiki ta hanyar motsa samar da ƙwayoyin farin jini a jikinku. Yin aiki azaman antioxidant, shima yana taimakawa rage ci gaban ^[8] cututtuka na yau da kullun da damuwa na oxyidative.

5. Cutar taimako yayin daukar ciki

Sinadarin folic acid ^[9] Wajibi ne don tsammanin uwaye saboda yana taimakawa hana lahani na bututu, wanda yanayi ne na yau da kullun da ke shafar dubban jarirai kowace shekara. Brussels sprouts suna da babban folic acid, don haka ya zama mai mahimmanci yayin daukar ciki. Koyaya, an shawarce ku da ku tuntuɓi likitan ku idan kuna shirin sabbin kayan lambu a cikin abincinku na yau da kullun.

hanyoyi na halitta don rage pimples

6. Yana inganta narkewar abinci

An san kayan lambu na gishiri don ƙarancin abun ciki na fiber. Fiber yana taimakawa wajen inganta tsarin narkewar abinci ta hanyar rage maƙarƙashiya da kuma ɗaga kan mara. Yana daidaita ^[10] motsawar hanji mai santsi ta hanyyoyin narkewa, ta hanyar motsa motsawar peristaltic.

7. Yana taimakawa wajen daskarewar jini

Kamar yadda aka ambata a baya, kayan marmari mai gicciye yana da wadataccen bitamin K. Vitamin ɗin yana taimakawa cikin saurin saurin jini, saboda haka rage damar ^{[goma sha]} zubar jini da yawa yayin faruwar rauni. Bitamin K yana tabbatar da daskarewar jini, cikin jikinka.

8. Yana rage karfin jini

Brussels sprout yana da adadi mai yawa ^[12] sinadarin potassium, wani muhimmin ma'adinai da ya wajaba domin dacewar jikinka. Potassium na maganin vasodilator ne, wato yana taimakawa ta hanyar rage matsi da tashin hankali a magudanan jini. Yana rage damuwa akan tsarin zuciya, don haka rage haɗarin bugun jini, bugun zuciya, cututtukan zuciya, da atherosclerosis.

9. Saurin warkarwa

Vitamin C a cikin tsiron Brussels yana da fa'idodi iri-iri. Yana taimaka wajan samar da sinadarin collagen wanda ya zama dole domin samarwa ko farfado da tsoka, fata da ^[13] kwayoyin halitta. Amfani da kayan lambu a kai a kai yana taimakawa cikin saurin warkar da raunuka da raunuka.

mataki na gaba movie

10. Yana inganta metabolism

Abincin bitamin B na gina jiki kamar su fure, riboflavin, pantothenic acid, bitamin B2 da sauransu, bisa aiki mafi kyau da lafiya na rayuwa a jikin ku. Amfani da yau da kullun na ^[14] Budewar Brussels zai taimaka wa jikinka narkar da abinci yadda ya kamata, sha abubuwan da ake bukata kuma ya kona adadin kuzari a cikin sauri.

11. Yana rage kumburi

Gwanin glucosinolates ^{[goma sha biyar]} a Brussels sprout yana da ikon sarrafa tasirin jikin ku game da kumburi. Yana taimakawa jikinka ta hanyar rage ciwo kuma yana da amfani ga mutanen da ke fama da ciwon gout, amosanin gabbai, gajiyawar gajiya, da sauran yanayin kumburi.

12. Yana taimakawa rage nauyi

Fiber na abinci an san shi yana da tasiri mai tasiri da tasiri akan rage nauyin jiki. Yin amfani da tsiro na Brussels zai taimaka muku a ƙoƙarin asarar nauyi kamar yadda fiber ya saki hormone da ake kira ^[16] leptin wanda zai rage yawan sha'awar ku zuwa abun ciye-ciye. Hakanan yana taimakawa rage kumburin ciki da matse ciki, da tsaftace ciki da hanji. Yana da ƙarancin adadin kuzari kaɗan.

13. Yana hana ciwon suga

Antioxidant alpha-lipoic a cikin Brussels ya tsiro ^[17] An tabbatar da ƙara ƙwarewar insulin yayin rage matakan glucose. Yana hana canje-canje waɗanda ke faruwa saboda gajiya mai narkewa, wanda aka samo shi a cikin mutanen da ke fama da ciwon sukari.

14. Yana inganta lafiyar ido

Brussels sprout mai arziki ne a ciki ^[18] bitamin C, wannan sananne ne cewa yana da tasiri kan kiyaye gani. Yana inganta lafiyar ido ta hanyar kiyaye idonka daga cutuka irin su ciwon ido da sauran matsalolin gani da suka shafi shekaru. Hakanan, antioxidant zeaxanthin yana kare jijiyoyin jiki daga lahani daga waje, kamar lalatawar macular.

15. Yana inganta zagawar jini

Magungunan sulphur a cikin tsiron Brussels sun taka muhimmiyar rawa a cikin aikin ^[19] tsarin jini. Amfani da gicciyen gishiri a kai a kai yana taimakawa inganta yanayin jini a cikin jikin ku.

16. Goyon bayan oxygenation

Arziki mai cike da ^[ashirin] ironarfin da ba za a iya samu a cikin tsiron Brussels ya taka muhimmiyar rawa wajen tallafawa samar da ƙwayoyin jinin jini a jikinku ba. Ta hanyar taimakon tsarin hematopoiesis, yana taimakawa oxygenation na kyallen takarda.

17. Yana inganta kuzari

Abubuwan da ke cikin bitamin B a cikin tsiron Brussels suna da amfani ^{[ashirin da daya]} kara kuzari. Amfani da tsiro na Brussels na iya taimakawa wajen samarwa da amfani da kuzari ta jikin ku.

18. Yana rage cholesterol

Steamed Brussels tsiro an bayar da rahoton cewa suna da tasiri mai tasiri wajen gudanar da ^[22] matakan cholesterol. Fiber na abinci a cikin kayan lambu yana haɗuwa da bile acid a cikin hanji, don aiwatar da fitowar sa daga jiki. Don sake cika bile acid, jiki zai yi amfani da cholesterol saboda haka ya rage matakin da ake ciki.

19. Yana inganta lafiyar kwakwalwa

Magungunan antioxidants a Brussels sun tsiro, kamar su ^{[2. 3]} bitamin C da A suna da tasiri wajen inganta ƙwaƙwalwa. Amfani da kayan lambu a kai a kai na taimaka wajan inganta kwakwalwarka.

20. Yana kara karfin jiji

An tabbatar da amfani na yau da kullun na Brussels don tabbatar da ingantaccen tsarin jijiya. Arziki mai cike da ^[24] potassium a cikin kayan lambu, wanda shine tasirin lantarki yana kunna aikin tsarin juyayi da tsokoki baki ɗaya.

yadda ake yin ruwan cumin

21. Yana inganta ingancin fata

Mai arziki a cikin bitamin C, mai maganin antioxidant, Brussels sprouts suna da amfani a gare ku ^[25] fata kamar yadda yake kare fata daga duk wata illa da ke haifar da asara. Sarrafawa da amfani na yau da kullun na kayan marmarin gicciye yana inganta ƙarancin fata da ƙimar fatarka.

Amfanin Lafiya Ga Koko

22. Yayi kyau ga girman gashi

Brussels sprouts suna cike da ma'adanai da abubuwan gina jiki kamar bitamin A, C, E da K da baƙin ƙarfe, tutiya da folic acid waɗanda ke ba da gudummawa kai tsaye don haɓaka haɓakar gashi. Hakanan yana taimakawa ƙarfafa raunin gashi mai rauni kuma yana da amfani ga ^[26] lafiyar kan mutum.

Healthy Brussels Sprouts Recipes

1. Aski Fure Brussels Salatin

Sinadaran ^[27]

ban dariya kalamai na aure

• 5-6 Brussels ya tsiro,
• 1/2 kofin walnuts,
• 1 lemun tsami,
• 3 tablespoons karin-budurwa man zaitun,
• 1/2 gishiri gishiri, da
• 1/2 teaspoon barkono barkono baƙar fata.

Kwatance

• Da kyau ka yanke ganyen Brussels.
• Walara gyada.
• Da kyau asha rabin lemun tsami a cikin roba, a matse ruwan na sauran rabin.
• A shafa man zaitun da gishiri da barkono.
• Jefa hada.

2. asasashen Span itace na Brussels Tare da sanya suturar mustard

Sinadaran

• 5-6 sabobin tsiron Brussels,
• 3 tablespoons karin-budurwa man zaitun,
• 3 gishiri tablespoons,
• 3 teaspoon barkono barkono,
• 2 tablespoons apple cider vinegar,
• 1 tablespoon hatsi mustard, da
• 2 tablespoons yankakken sabo ne flat-leaf faski.

Kwatance

• Heararrawar tanda zuwa 450 ° F.
• Haɗa tsire-tsire na Brussels, man tablespoons 2, ƙaramin cokali 1/2 da gishiri 1/2 a cikin kwano.
• Rufe tare da aluminium.
• Gasa a 450 ° F har sai da zinariya, na mintina 20.

Don sutura

• A gauraya ruwan tuffa na tuffa, da faski cokali 1, gishiri, da barkono a kwano.
• Theara sauran man kuma whisk kullum.

• Theara tsiro a cikin suturar kuma haɗawa da kyau.

Hankali

• Kodayake babu takamaiman hujja, ana ba da shawara don a guji yin sabbin abubuwa da yawa a cikin abincin Brussels yayin daukar ciki da nono.
• Mutanen da ke fama da cututtukan hanji yakamata su guje wa tsiron Brussels saboda yana iya ƙara dagula yanayin.
• Mutanen da suke amfani da magani mai daskare jini kamar warfarin ya kamata su nisanci tsiron Brussels saboda yawan bitamin K da ke cikin kayan lambu.

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