22 MELEMO E MAKATSANG EA BOPHELO BO BOTLE BA LIMELA TSA BRUSSELS

Bakeng sa Litemoso tse Potlakileng Ingolise Hona Joale

Hypertrophic Cardiomyopathy: Matšoao, Lisosa, Phekolo le Thibelo Sheba Mohlala Bakeng sa Litemoso Tse Potlakileng LUMELLA LITLHAKISO Bakeng sa Litemoso tsa Letsatsi le Letsatsi

Ka hare feela

Lihora tse 6 tse fetileng Chaitra Navratri 2021: Letsatsi, Muhurta, Litloaelo le Bohlokoa ba Mokete ona
Lihora tse 7 tse fetileng Hina Khan E Phatsima Le Motsoako o Motala oa Koporo o Mahala Le Liphatsima Tsa Nude Tse Benyang Ponahalo ea Mehato e Menyenyane Feela!
Lihora tse 9 tse fetileng Ugadi le Baisakhi 2021: Hlahloba Ponahalo ea Hau ea Mokete le Li-Sutu tsa Setso tse Bululetsoeng
Lihora tse 12 tse fetileng Horoscope ea letsatsi le letsatsi: la 13 Mmesa 2021

E tlameha ho shebella

Se ke oa Lahleha

Lapeng Bophelo bo botle Phepo e nepahetseng Nutrition oi-Amritha K Ka Amritha K. ka Pherekhong 16, 2019

Lehlomela la Brussels, mofuta oa meroho ea cruciferous, ke mohloli o motle ka ho fetisisa oa protheine har'a meroho e metala. Lehlomela la Brussels le nang le tatso e batlang e tšoana le ea k'habeche le ka bitsoa sephutheloana se felletseng sa bophelo bo botle. Ho tloha ho ^[1] botenya ho lefu la pelo, k'habeche e shebahala ka tsela e ts'oanang e thusa ho khothaletsa matla a eketsehileng le letlalo le phetseng hantle.

Leha ho le joalo, lehlōmela la Brussels le ba lehlatsipa la khopolo e fosahetseng e tloaelehileng ea botumo bo bobe ka lebaka la tatso ea eona ea bohlokoa. Empa sena se etsahala feela ha o tlola meroho e makatsang. Lehlomela la Brussels le ka kenyelletsoa habonolo lijong tsa hau tsa letsatsi le letsatsi mme le na le mekhoa e fapaneng eo le ka lokisoang ka eona.

E tletse limatlafatsi tse nang le tšusumetso e nepahetseng bophelong ba hau, lehlomela la Brussels le molemo haholo ho uena ^[pedi] mahlo, masapo, letlalo le bophelo bo botle ba hau ka kakaretso.

Boleng ba phepo ea limela tsa Brussels

Ligrama tse 100 tsa limela tse tala tsa Brussels li na le matla a kcal a 43, mafura a 0,3 mafura, thiamine ea 0,039, 0,09 milligrams riboflavin, 0,745 milligrams niacin, 0,309 milligrams pantothenic acid, 0,219 milligrams vithamine B6, 0,8 milligrams vithamine E, 0,337 milligrams manganese le 0,42 milligrams zinki. Limatlafatsi tse ling tse teng ke

8.95 dikgerama lik'habohaedreite ^[3]
2.2 dikgerama tsoekere
Ligrama tse 3.8 tsa fiber
3,48 dikgerama protheine
86 dikgerama metsi
Li-micrograms tse 450 tsa beta-carotene
Li-micrograms tse 61
Li-milligrams tsa 19.1 choline
Khaligrama ea limiligrama tse 42
Sesebelisoa sa 1.4 milligrams
23 milligrams magnesium
Phosphorus ea li-milligram tse 69
Potasiamo ea limiligrama tse 389
Limiligrama tse 25 tsa sodium
Li-micrograms tse 38 tsa vithamine A
Limiligrama tse 85 tsa vithamine C
177 micrograms vithamine K

Melemo ea bophelo bo botle ba limela tsa Brussels

Ts'ebeliso ea meroho e metala e ntle haholo molemong oa 'mele oa hau.

1. O loana le mofetše

Meroho ea Cruciferous li tsejoa ka bokhoni ba eona ba ho theola menyetla ea mofets'e, kaha e na le 'inhibitors' tse ngata tsa mofets'e. Liphuputso li senola hore sebabole se Brussels se hlaha se thusa 'mele oa hau ntoeng e khahlano le mofetše. Sebabole se tiisoa hore se na le tšusumetso e hlakileng ho fokotsa ho qala ha tšoelesa ea senya, ^[4] kankere ea mahlo le kankere ea pancreatic. Hammoho le tsena, ho boetse ho thoe e na le thepa ea antioxidant e tlosang li-radicals tsa mahala tse senyang lisele tse phetseng hantle le ho phahamisa kotsi ea mofets'e.

2. E ntlafatsa bophelo ba masapo

Lehlomela la Brussels le na le vithamine K. e na le karolo ea bohlokoa ho ntlafatseng ho monngoa ha calcium le ho fokotsa tšenyo e feteletseng ea eona ka moroto. Calcium e hlokahala bakeng sa ho ntlafatsa matla a masapo le ho thibela tahlehelo ea ^[5] bongata ba masapo a masapo. Ka mokhoa o ts'oanang, bongata ba liminerale tse joalo ka koporo, mankanese, tšepe le fosforo ea limela tsa Brussels li thusa ho ntlafatsa masapo le ho thibela litaba tse amanang le masapo joalo ka ^[6] lefu la ho fokola ha masapo.

3. Tekanyo ea li-hormone

Lik'hemik'hale tse sa tsitsang tse teng lipalesa tsa Brussels, hammoho le metsoako e sebetsang li fumanoe li na le tšusumetso e ntle ho laoleng lihormone 'meleng oa hau. E ama file ea ^[7] litšoelesa tsa qoqotho le mesebetsi ea eona, e thusang ho laola maemo a lihormone.

4. Ho ntlafatsa sesole sa 'mele

Litholoana tsa Brussels li na le vithamine C e ngata, e boletsoeng e le o mong oa melemo e meholo ea meroho. Vithamine C e bohlokoa bakeng sa ho ntlafatsa sesole sa 'mele. E thusa ho matlafatsa sesole sa 'mele ka ho hlasimolla tlhahiso ea lisele tse tšoeu tsa mali' meleng oa hau. E sebetsa joalo ka antioxidant, hape e thusa ho fokotsa nts'etsopele ea ^[8] maloetse a sa foleng le khatello ea maikutlo.

5. Thuso nakong ea bokhachane

Folic acid ^[9] ea hlokahala bakeng sa bo-mme ba lebelletseng kaha e thusa ho thibela likoli tsa methapo ea methapo, e leng boemo bo tloaelehileng bo amang masea a likete tse likete selemo le selemo. Limela tsa Brussels li na le folic acid e phahameng, ka hona ea e etsa ea bohlokoa nakong ea bokhachane. Leha ho le joalo, ho eletsoa hore u buisane le ngaka ea hau haeba u ntse u rera ho kenya meroho lijong tsa hau tsa letsatsi le letsatsi.

6. E ntlafatsa tšilo ea lijo

Meroho ea Cruciferous e tsejoa ka lijo tse nang le fiber. Faeba e thusa ho matlafatsa ts'ebetso ea ts'ebetso ea ts'ebetso ea lijo ka ho fokotsa ho patoa le ho koala setuloana. E laola ^[10] motsamao o boreleli oa mala ka lipampitšana tse silang lijo, ka ho hlasimolla ho sisinyeha hoa metsi.

7. E thusa ka ho hoama ha mali

Joalokaha ho boletsoe pejana, meroho ea cruciferous e na le vithamine K. e ngata e thusa ho potlakisa ho hoama ha mali, ka hona ho fokotsa menyetla ea ^{[leshome le motso o mong]} tahlehelo e feteletseng ea mali ha ho ka etsahala kotsi. Vithamine K e netefatsa ho koala mali hantle, 'meleng oohle oa hau.

8. E fokotsa khatello ea mali

Lehlomela la Brussels le na le palo e ntle ea ^[12] potasiamo, diminerale ea bohlokoa e hlokahalang bakeng sa ts'ebetso e nepahetseng ea 'mele oa hau. Potasiamo ke vasodilator, ke hore, e thusa ka ho fokotsa boemo ba khatello le tsitsipano methapong ea mali. E fokotsa khatello ea methapo ea pelo, ka tsela eo e fokotsa likotsi tsa stroke, lefu la pelo, lefu la pelo le atherosclerosis.

9. Bokgoni ba ho fola kapele

Vithamine C ea limela tsa Brussels e na le melemo e fapaneng. E thusa ho hlahisa collagen e hlokahalang bakeng sa tlhahiso kapa nchafatso ea mesifa, letlalo le ^[13] lisele tsa lisele. Ho sebelisoa ha meroho khafetsa ho thusa ho folisa kapele maqeba le likotsi.

10. E ntlafatsa metabolism

Limatlafatsi tsa lelapa la vithamine B tse kang folate, riboflavin, pantothenic acid, vithamine B2 jj, ho latela ts'ebetso e ntlafetseng le e phetseng hantle ea 'mele' meleng oa hau. Ts'ebeliso e tloaelehileng ea ^[14] Lehlomela la Brussels le tla thusa 'mele oa hau ho sila lijo hantle, ho monya limatlafatsi tse hlokahalang hape le ho chesa likhalori ka sekhahla se potlakileng.

11. E fokotsa ho ruruha

Li-glucosinolates ^{[leshome le metso e mehlano]} lehlakeng la Brussels le na le bokhoni ba ho laola karabelo ea 'mele oa hau mabapi le ho ruruha. E thusa 'mele oa hau ka ho fokotsa bohloko' me e thusa batho ba nang le gout, ramatiki, khatello ea mali le maemo a mang a ho ruruha.

12. Aids boima ba 'mele

Lisele tsa fiber li tsejoa hore li na le tšusumetso e ntle le e sebetsang ho fokotsa boima ba 'mele. Ho sebelisa limela tsa Brussels ho tla u thusa boitekong ba hau ba ho theola boima ba 'mele joalo ka ha fiber e lokolla hormone e bitsoang ^[16] leptin e tla fokotsa litakatso tsa hau tsa ho ja lijo tse bobebe. E boetse e thusa ho fokotsa ho ruruha le ho peperana, le ho hloekisa mala a hau le mala. E na le likhalori tse tlase haholo.

13. E thibela lefu la tsoekere

Alpha-lipoic ea antioxidant e hlaha Brussels ^[17] li netefalitsoe hore li eketsa kutloisiso ea insulin ha li ntse li fokotsa maemo a tsoekere. E thibela liphetoho tse etsahalang ka lebaka la khatello ea mali, e fumanoang ho batho ba nang le lefu la tsoekere.

14. E ntlafatsa bophelo ba mahlo

Lehlomela la Brussels le ruile ^[18] vithamine C, eo ho tsejoang hore e na le tšusumetso ho boloka pono. E ntlafatsa bophelo bo botle ba mahlo ka ho sireletsa leihlo la hau mafung a kang leihlo le mathata a mang a pono a amanang le lilemo. Ka mokhoa o ts'oanang, antioxidant zeaxanthin e sireletsa cornea ho tsoa tšenyo e kantle, joalo ka ho senyeha ha macular.

15. E ntlafatsa ho potoloha ha mali

Metsoako ea sebabole lehlomong la Brussels e bapala karolo e kholo ts'ebetsong ea ^[19] tsamaiso ea potoloho ea mali. Ho sebelisa meroho ea cruciferous khafetsa ho thusa ho ntlafatsa phallo ea mali 'meleng oa hau.

16. E tšehetsa oksijene

Litaba tse ruileng tsa ^{[mashome a mabeli]} Tšepe e sa fumaneheng lihlahisoa tsa Brussels e bapala karolo ea bohlokoa ho ts'ehetsa tlhahiso ea lisele tse khubelu tsa mali 'meleng oa hau. Ka ho thusa ts'ebetso ea hematopoiesis, e thusa ho kenya moea oa lisele.

17. E matlafatsa matla

Lintho tse ngata tse nang le vithamine B lihlomong tsa Brussels li na le molemo bakeng sa ^{[mashome a mabeli a motso o le mong]} matla a ntseng a eketseha. Ho sebelisa limela tsa Brussels ho ka thusa tlhahiso le tšebeliso e nepahetseng ea matla ke 'mele oa hau.

18. E fokotsa k'holeseterole

Litholoana tse nang le mouoane Brussels li tlalehiloe li na le karolo e atlehang ho tsamaiseng ^[22] maemo a k'holeseterole. Likhoele tsa phepo ea meroho li kopana le bile acid ka maleng, ho etsa hore e tsoe 'meleng. Bakeng sa ho tlatsa acid e bile, 'mele o tla sebelisa k'holeseterole ka tsela eo o fokotsa boemo bo seng bo le teng.

19. E ntlafatsa bophelo bo botle ba boko

Li-antioxidants lehlomela la Brussels, joalo ka ^{[2. 3]} livithamini C le A li sebetsa hantle ho ntlafatsa mohopolo. Ho sebelisa meroho khafetsa ho thusa ho ntlafatsa le ho boloka bophelo ba kelello ba hau bo le botle.

20. Ho matlafatsa tšebetso ea methapo

Ts'ebeliso ea khafetsa ea limela tsa Brussels e netefalitsoe ho netefatsa sistimi ea methapo e sebetsang hantle. Litaba tse ruileng tsa ^[24] potasiamo ka har'a meroho, e leng elektrolyte e matlafatsang ts'ebetso ea methapo le mesifa ka kakaretso.

21. E ntlafatsa boleng ba letlalo

Ho na le vithamine C e ngata, antioxidant, lehlomela la Brussels le molemo ho uena ^[25] letlalo kaha le sireletsa letlalo ho tsoa tšenyo efe kapa efe ea oxidative. Ts'ebeliso e laoloang le e sebelisoang khafetsa ea meroho ea cruciferous e thusa ho ntlafatsa letlalo le boleng ba letlalo.

Melemo ea bophelo bo botle ba limela

22. E ntle bakeng sa kholo ea moriri

Litholoana tsa Brussels li tletse liminerale le limatlafatsi tse kang livithamini A, C, E le K hammoho le tšepe, zinc le folic acid tse tlatsetsang ka kotloloho ho nts'etsopele kholo ea moriri. E boetse e thusa ho matlafatsa methapo ea moriri e fokolang mme e molemo bakeng sa ^[26] bophelo bo botle ba letlalo la hlooho.

Li-Recipes tse phetseng hantle tsa Brussels

1. Salate e Metsoeng ea Brussels

Lisebelisoa ^[27]

5-6 ea hlaha Brussels,
1/2 senoelo sa walnuts,
1 lemon,
3 tablespoons oli ea mohloaare e sa tsoaloang,
1/2 teaspoon letsoai, le
1/2 teaspoon phofo ea pepere e ntšo.

Litsela

Khaola makhasi a makhasi a Brussels hantle.
Kenya walnuts.
Khabeloa khauta ea halofo ea lemone ka sekotlolo, ebe o pepeta lero la halofo e 'ngoe.
Fafatsa ka oli ea mohloaare le nako le letsoai le pepere.
Lahlela ho kopanya.

2. Meroho e halikiloeng ea Brussels e nang le moaparo oa mosetareta

Lisebelisoa

Litholoana tse 5-6 tse ncha tsa Brussels,
3 tablespoons oli ea mohloaare e sa tsoaloang,
3 tablespoons letsoai,
3 teaspoon pepere e ntšo,
2 tablespoons apole cider asene,
1 tablespoon grainy mosetareta, le
2 tablespoons khabeloa a hloekileng bataletseng lekhasi parsley.

Litsela

Preheat oven ho 450 ° F.
Lahlela hammoho lehlomela la Brussels, likhaba tse 2 tsa oli, pepere ea 1/2 ea teaspoon le 1/2 ea letsoai ka sekotlolo.
Koahela ka foil ea aluminium.
Roast ho 450 ° F ho fihlela khauta, metsotso e 20.

Bakeng sa ho apara

Mefuta ea ho ja ea ho theola boima ba 'mele | Limela li tla fokotsa boima ba 'mele. Boldsky

Kopanya asene ea cider, khaba e 1 ea parsley, letsoai le pepere ka sekotlolo.
Eketsa oli e setseng le whisk khafetsa.

Mme qetellong

Eketsa limela ho moaparo ebe u kopanya hantle.

Tlhokomelo

Le ha ho se na bopaki bo totobetseng, ho eletsoa ho qoba ho kenyelletsa lehlomela le leholo la Brussels lijong nakong ea bokhachane le ho anyesa.
Batho ba nang le lefu la bohale bo haelloang ba lokela ho qoba limela tsa Brussels kaha li ka mpefatsa boemo.
Batho ba sebelisang moriana o thibelang mali joalo ka warfarin ba lokela ho sutha lehlomela la Brussels ka lebaka la vithamine K e ngata meroho.

Sheba Litšupiso tsa Sengoloa

[1]Stromberg, J. (2015). Khale, Brussels Sprouts, Cauliflower le Kh'abeche ke mefuta eohle ea semela se le seng sa semela sa boselamose. Vox, Vox Media, tse 10.
[pedi]Ciska, E., Drabińska, N., Honke, J., & Narwojsz, A. (2015). Litholoana tse belisitsoeng tsa Brussels: mohloli o ruileng oa li-glucosinolates le li-nitriles tse tsamaellanang. Leqephe la Lijo tse Sebetsang, 19, 91-99.
[3]Heimler, D., Vignolini, P., Dini, M. G., Vincieri, F. F., & Romani, A. (2006). Ketsahalo e khahlano le polyphenol ea mefuta e jeoang ea Brassicaceae ea lehae. Khemistri ea Lijo, 99 (3), 464-469.
[4]Podsędek, A. (2007). Li-antioxidants tsa tlhaho le bokhoni ba antioxidant ba meroho ea Brassica: Tlhahlobo. LWT-Saense ea Lijo le Theknoloji, 40 (1), 1-11.
[5]Tai, V., Leung, W., Gray, A., Reid, I. R., & Bolland, M. J. (2015). Tlatsetso ea calcium le masapo a diminerale: tlhahlobo e hlophisitsoeng le tlhahlobo ea litlhahlobo. Bmj, 351, h4183.
[6]Levander, O. A. (1990). Litholoana le meroho menehelong ea phepo ea liminerale lijong tsa batho le mafu. HortScience, 25 (12), 1486-1488.
[7]McMillan, M., Spinks, E. A., & Fenwick, G. R. (1986). Litemoso tsa pele mabapi le phello ea li-brussels tsa phepo li sebetsa mosebetsing oa qoqotho. Toxicology ea Batho, 5 (1), 15-19.
[8]Singh, J., Upadhyay, A. K., Prasad, K., Bahadur, A., & Rai, M. (2007). Ho fapana ha carotenes, vithamine C, E le phenolics meroho ea Brassica. Leqephe la Sebopeho sa Lijo le Tlhahlobo, 20 (2), 106-112.
[9]Malin, J. D. (1977). Ketsahalo e felletseng ea semela sa limela tsa Brussels: litlamorao tsa ho boloka, ho lokisa, ho pheha le acid e ascorbic. Tlaleho ea Machabeng ea Saense ea Theknoloji le Theknoloji, 12 (6), 623-632.
[10]McConnell, A. A., Eastwood, M. A., & Mitchell, W. D. (1974). Litšobotsi tsa 'mele tsa lijo tsa meroho tse ka susumetsang mala. Journal ea Saense ea Lijo le Temo, 25 (12), 1457-1464.
[leshome le motso o mong]Pedersen, F. M., Hamberg, O., Hess, K., & Ovesen, L. (1991). Phello ea vithamine K ea phepo ea li-anticoagulation e bakoang ke warfarin. Journal ea Bongaka ba ka Hare, 229 (6), 517-520.
[12]Munro, D. C., CUTCLIFFE, J., & MACKAY, D. (1978). Kamano ea limatlafatsi tsa broccoli le limela tsa Brussels li siea kholo le monontsha ka N, P, K le moiteli. Koranta ea Canada ea Saense ea Limela, 58 (2), 385-394.
[13]Halvorsen, B. L., Holte, K., Myhrstad, M. C., Barikmo, I., Hvattum, E., Remberg, S. F., ... & Moskaug, Ø. (2002). Ho hlahloba ka mokhoa o hlophisehileng li-antioxidants tse felletseng lijalong tsa phepo. Journal ea Nutrition, 132 (3), 461-471.
[14]Pantuck, E. J., Pantuck, C. B., Garland, W. A., Min, B. H., Wattenberg, L. W., Anderson, K. E., ... & Conney, A. H. (1979). Tšusumetso e matlafatsang ea makhasi a brussels le k'habeche ho metabolism ea batho ea lithethefatsi. Clinical Pharmacology & Therapeutics, 25 (1), 88-95.
[leshome le metso e mehlano]Fenwick, G. R., Griffiths, N. M., & Heaney, R. K. (1983). Ho baba ha limela tsa Brussels (Brassica oleracea L. var. Gemmifera): karolo ea li-glucosinolates le lihlahisoa tsa tsona tsa ho senyeha. Journal ea Saense ea Lijo le Temo, 34 (1), 73-80.
[16]Nyman, E. M. G., Svanberg, S. M., & Asp, N. G. L. (1994). Kabo ea limolek'hule le viscosity ea fiber e nang le metsi e qhibilihang metsi e arohileng ho linaoa tse tala, limela tsa brussels le lierekisi tse tala tse latelang mefuta e fapaneng ea ts'ebetso. Tlaleho ea Saense ea Lijo le Temo, 66 (1), 83-91.
[17]Packer, L., Kraemer, K., & Rimbach, G. (2001). Likarolo tsa limolek'hule tsa lipoic acid ho thibela mathata a lefu la tsoekere. Phepo e nepahetseng, 17 (10), 888-895.
[18]Padayatty, S. J., Katz, A., Wang, Y., Eck, P., Kwon, O., Lee, J. H., ... & Levine, M. (2003). Vitamin C joalo ka antioxidant: tlhahlobo ea karolo ea eona ho thibela mafu. Tlaleho ea American College of Nutrition, 22 (1), 18-35.
[19]Hasler, C. M. (1998). Lijo tse sebetsang: Karolo ea bona ho thibela mafu le ho phahamisa bophelo. THEKNOLOJI EA LIJO-CHAMPAIGN E ntano ba CHICAGO-, 52, 63-147.
[mashome a mabeli]Adamson, J. W. (1994, Mmesa). Kamano ea erythropoietin le metabolism ea tšepe le tlhahiso ea lisele tse khubelu tsa mali bathong. Libokeng tsa oncology (Vol. 21, No. 2 Suppl 3, maq. 9-15).
[mashome a mabeli a motso o le mong]Halliwell, B., Zentella, A., Gomez, E. O., & Kershenobich, D. (1997). Antioxidants le lefu la motho: selelekela se akaretsang. Litlhahlobo tsa phepo e nepahetseng, 55 (1), S44.
[22]Herr, I., & Büchler, M. W. (2010). Likarolo tsa phepo ea broccoli le meroho e meng ea sefapano: litlamorao tsa thibelo le kalafo ea mofetše. Litlhahlobo tsa kalafo ea mofets'e, 36 (5), 377-383.
[2. 3]Slemmer, J. E., Shacka, J. J., Sweeney, M. I., & Weber, J. T. (2008). Antioxidants le li-scavenger tse sa lefelloeng tsa mahala bakeng sa kalafo ea setorouku, kotsi e bohloko ea boko le botsofali. Khemistri ea meriana ea hajoale, 15 (4), 404-414.
[24]Somjen, G. G. (1979). Potasiamo ea 'extracellular' tsamaisong ea methapo ea mammalian. Tlhahlobo ea selemo le selemo ea physiology, 41 (1), 159-177.
[25]Shapiro, S. S., & Saliou, C. (2001). Karolo ea livithamini tlhokomelong ea letlalo. Phepo e nepahetseng, 17 (10), 839-844.
[26]Xie, Z., Komuves, L., Yu, QC, Elalieh, H., Ng, D. C., Leary, C., ... & Kato, S. (2002). Ho haella ha vithamine D receptor ho amahanngoa le phokotso ea phapang ea epidermal le kholo ea moriri oa moriri. Tlaleho ea Dermatology ea Patlisiso, 118 (1), 11-16.
[27]Leseli la ho pheha. (2018, 30 Mphalane). Litsela tse 40 tse phetseng hantle tsa ho pheha limela tsa Brussels [Blog poso]. E khutlisitsoe ho, https://www.cookinglight.com/food/recipe-finder/brussels-sprouts-recipes