22 TXAUS NTSHAI COV TXIAJ NTSIG KEV NOJ QAB HAUS HUV NTAWM ZAUB POB SPROUTS - PAMPEREDPEOPLENY.COM

Txog Cov Ntawv Qhia Ceev Sau Npe Tam Sim No

Hypertrophic Cardiomyopathy: Cov tsos mob, Ua rau, Kho thiab Tiv Thaiv Saib Cov Qauv Rau Cov Lus Ceeb Toom Ceev Tag Nrho Cov Ntawv Ceeb Toom Rau Cov Lus Qhia Txhua Hnub

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Tsev Kev Noj Qab Haus Huv Kev noj haus Khoom Noj Khoom Haus oi-Amritha K Los Ntawm Amritha K. hnub tim 16 Lub Ib Hlis Ntuj, 2019

Zaub pob qe, ib hom zaub zoo kawg, yog qhov zoo tshaj plaws ntawm cov protein nyob hauv qhov muag xim ntawm cov zaub ntsuab. Nqa ib qho saj me ntsis zoo ib yam li cov zaub qhwv, Zaub pob txhaws tuaj yeem dub dub ua qhov ntim tag nrho kev noj qab haus huv. Muaj txij li ^[1] Kev rog rau cov kab mob plawv, cov zaub pob zoo tib yam pab txhawb kev ua kom muaj zog thiab ua kom lub cev muaj zog.

mob cancer hnub kos npe compatibility

Txawm li cas los xij, Brussels sprout ntog raug tsim txom rau ib qho kev nkag siab tsis meej ntawm lub koob npe tsis zoo uas ua rau nws qhov tsw tseem ceeb. Tab sis qhov no tsuas yog tshwm sim thaum koj overcook qhov zem zaub. Cov zaub pob hauv paus tuaj yeem nkag tau yooj yim rau hauv koj cov zaub mov noj txhua hnub thiab nws muaj ntau txoj hauv kev uas nws tuaj yeem npaj.

Pob nrog cov as-ham uas muaj lub txiaj ntsig zoo rau koj kev noj qab haus huv, Zaub pob qe yog qhov zoo heev rau koj ^[ob] ob lub qhov muag, pob txha, tawv nqaij thiab koj kev noj qab haus huv tag nrho.

Tus Khoom Noj Muaj Txiaj Ntsig Ntawm Zaub pob Sprouts

100 grams ntawm cov zaub ntsuab nyoos muaj 43 kcal ntawm lub zog, 0.3 grams rog, 0.139 milligrams thiamine, 0.09 milligrams riboflavin, 0.745 milligrams niacin, 0.309 milligrams pantothenic acid, 0.219 milligrams vitamin B6, 0.88 milligrams vitamin E, 0.337 milligrams manganese, thiab 0.42 milligrams manganese, thiab 0.42 milligrams zinc. Lwm cov as-ham tam sim no muaj

8.95 grams carbohydrates ^[3]
2.2 gram suab thaj
3.8 grams kev noj haus fiber
3.48 grams protein
86 grams dej
450 micrograms beta-carotene
61 micrograms folate
19.1 milligrams choline
42 milligrams calcium
1.4 milligrams hlau
23 milligrams magnesium
69 milligrams phosphorus
389 milligrams poov tshuaj
25 milligrams sodium
38 micrograms vitamin A
85 milligrams vitamin C
177 micrograms vitamin K

Cov Kev Pabcuam Kev Noj Qab Haus Huv Ntawm Pob Tawg Sprouts

Kev muab ntau yam zoo, kev noj zaub ntsuab yog qhov zoo tshwj xeeb rau koj lub cev.

1. Raug mob qog noj ntshav

Cruciferous zaub muaj npe rau nws lub peev xwm los txo qis kev mob qog noj ntshav, vim nws muaj ntau nyob rau hauv cov tshuaj tiv thaiv qog noj ntshav. Kev tshawb fawb qhia tau tias cov ntsiab lus leej faj nyob hauv Brussels sprout pab koj lub cev hauv kev tawm tsam mob qog nqaij hlav. Cov leej faj yog lees tias muaj qhov cuam tshuam zoo heev rau kev txwv qhov pib ntawm prostate, ^[4] oesophageal, thiab mob qog noj ntshav. Nrog rau cov no, nws tseem tau hais tias muaj cov antioxidant zog uas tshem tawm cov dawb radicals uas rhuav tshem cov hlwb noj qab haus huv thiab txhawb txoj kev pheej hmoo ntawm mob qog nqaij hlav.

2. Txhim kho cov mob pob txha

Zaub pob txhaws muaj nplua nuj nyob hauv cov Vitamin K. Nws lub luag haujlwm tseem ceeb hauv kev txhim kho kev nqus ntawm calcium thiab txo cov kev nkim ntau ntawm nws dhau ntawm cov zis. Calcium tsim nyog rau kev txhim kho pob txha muaj zog thiab tiv thaiv kom tsis txhob poob ^[5] pob txha ntxhia qhov ceev. Zoo li no, plethora ntawm cov zaub mov xws li tooj liab, manganese, hlau thiab phosphorus hauv zaub pob qe pab txhim kho pob txha muaj zog thiab tiv thaiv cov pob txha muaj teeb meem cuam tshuam xws li ^[6] txha txha caj qaum.

3. Cov theem kev noj tshuaj tsis txaus

Cov kev tsis haum lub ntsej muag nyob hauv zaub pob qe, nrog rau cov khoom xyaw nquag tau pom tias muaj kev cuam tshuam zoo rau kev tswj cov qib theem hauv koj lub cev. Nws muaj feem rau tus ^[7] cov thyroid caj pas thiab nws cov haujlwm, uas pab hauv kev tswj hwm qib qog.

4. Txhim kho lub cev tiv thaiv kab mob

Zaub pob qe muaj cov txiaj ntsig zoo ntawm cov vitamin C, uas yog taw qhia tias yog ib qho tseem ceeb ntawm cov zaub. Vitamin C yog qhov tseem ceeb rau kev txhim kho lub cev tiv thaiv kab mob. Nws pab txhim kho lub cev tiv thaiv kab mob los ntawm kev ua kom muaj cov qe ntshav dawb hauv koj lub cev. Ua raws li cov tshuaj antioxidant, nws kuj pab txo qis kev txhim kho ^[8] kab mob ntev thiab oxidative kev nyuaj siab.

5. Cov kab mob pab thaum cev xeeb tub

Folic acid ^[9] yog qhov tsim nyog rau kev cia siab ntawm leej niam vim nws pab tiv thaiv kab mob hauv cov leeg ntshav, uas yog ib qho mob uas cuam tshuam rau ntau txhiab tus menyuam yug txhua xyoo. Zaub pob hlav muaj qib siab ntawm folic acid, yog li ua rau nws yog qhov tseem ceeb thaum cev xeeb tub. Txawm li cas los xij, nws raug qhia kom koj sab laj nrog koj tus kws kho mob yog tias koj tab tom npaj tsim cov zaub tshiab rau koj cov zaub mov noj txhua hnub.

kev kho mob ntawm lub ntsej muag mus tas li

6. Txhim kho kev zom zaub mov

Cruciferous zaub tau paub rau nws cov ntsiab lus kev noj haus fiber ntau. Lub fiber ntau pab txhawb txoj kev zom zaub mov los ntawm kev txo quav tawv thiab tuaj zawv plab kom tso quav. Nws tswj qhov ^[10] kev txav ntawm lub plab los ntawm cov hnyuv zom zaub mov, los ntawm kev tawm tsam cov lus tsa suab.

7. Pab txhaws ntshav txhaws

Raws li tau hais tseg, cov zaub zas zuaj yog cov nplua nuj nyob hauv cov vitamins K. Cov tshuaj pab ua kom cov ntshav txhaws kom ntshav sai, thiaj li txo qhov muaj feem. ^{[kaum ib]} kev noj ntshav ntau dhau thaum muaj kev raug mob. Vitamin K tswj xyuas kom ntshav txhaws tsim nyog, thoob plaws koj lub cev.

8. Txo cov ntshav siab

Zaub pob tsuj possesses tus nqi zoo ^[12] poov tshuaj, ib qho tseem ceeb ntxhia tsim nyog rau kev ua haujlwm ntawm koj lub cev. Cov poov tshuaj yog vasodilator, uas yog, nws pabcuam los ntawm txo cov ntshav siab thiab siab hauv cov hlab ntshav. Nws txo txoj kev ua haujlwm ntawm cov hlab plawv, yog li txo cov kev pheej hmoo ntawm mob hlab ntsha tawg, mob plawv nres, mob plawv, thiab mob atherosclerosis.

9. Lub peev xwm kho tau sai

Vitamin C hauv zaub pob qe muaj ntau cov txiaj ntsig. Nws pab tsim cov collagen uas tsim nyog rau kev tsim lossis tsim dua tshiab ntawm cov leeg, tawv nqaij thiab ^[13] ntaub so ntswg hlwb. Kev nquag noj zaub yuav pab kom sai sai kho qhov mob zoo thiab raug mob.

Peb tuaj yeem pw tsaug zog tom qab ua haujlwm

10. Txhim kho cov metabolism

Cov vitamins B tsev neeg cov as-ham xws li folate, riboflavin, pantothenic acid, vitamin B2 thiab lwm yam, ua kom lub cev ua kom lub cev zoo dua thiab muaj kev noj qab haus huv hauv lub cev. Kev noj haus li niaj zaus ntawm ^[14] Zaub pob qe yuav pab koj lub cev zom cov zaub mov kom zoo, nqus cov zaub mov kom tsim nyog thiab tseem yuav hlawv cov calories kom nrawm dua.

11. Txo qhov o

Cov glucosinolates ^{[kaum tsib]} hauv Zaub pob qe muaj peev xwm tswj hwm koj lub cev cov lus teb ntawm kev mob tshwm sim. Nws pab koj lub cev los ntawm kev txo qhov mob thiab muaj txiaj ntsig zoo rau cov tib neeg kev txom nyem los ntawm gout, mob caj dab, oxidative kev nyuaj siab, thiab lwm yam kev mob.

12. Lub paum pab kom poob phaus

Kev noj haus fiber ntau tau paub tias muaj qhov zoo thiab muaj txiaj ntsig zoo rau kev txo lub cev qhov hnyav. Kev noj zaub hauv paus paj ntoo yuav pab koj hauv koj txoj kev poob phaus raws li cov tshuaj fiber tso ib yam tshuaj hu ua ^[16] leptin uas yuav txo koj txoj kev nqhis dej rau cov khoom txom ncauj. Nws tseem yuav pab txo kom tsam plab thiab mob plab, thiab tu koj txoj hnyuv thiab quav. Nws muaj cov ntsiab lus tsis tshua muaj calorie ntau ntau.

13. Tiv thaiv ntshav qab zib

Cov tshuaj pleev ua rau alpha-lipoic hauv zaub pob ^[17] tau muaj pov thawj ntxiv los pab cov insulin rhiab heev thaum txo cov ntshav qabzib. Nws tiv thaiv kev hloov pauv uas tshwm sim vim kev nyuaj siab oxidative, uas pom muaj nyob rau hauv cov tib neeg raug mob ntshav qab zib.

14. Txhim kho lub qhov muag noj qab haus huv

Zaub pob qe yog cov nplua nuj hauv ^[18] Vitamin C, uas tau paub tias muaj feem cuam tshuam txog kev tswj tsis pom kev. Nws txhim kho lub qhov muag noj qab haus huv los ntawm kev tiv thaiv koj lub qhov muag los ntawm cov mob xws li cataracts thiab lwm yam teeb meem cuam tshuam txog lub hnub nyoog pom kev. Zoo li no, cov antioxidant zeaxanthin tiv thaiv cov pob txha ntawm kev puas tsuaj sab nraud, xws li macular degeneration.

15. Txhim kho cov ntshav kev

Cov leej faj sawb zaub hauv cov pob hauv zaub pob ua si lub luag haujlwm tseem ceeb hauv kev ua haujlwm ntawm lub ^[19] circulatory system. Kev nquag noj zaub ntau heev rau cov zaub kom pab txhawm rau txhim kho cov ntshav hauv koj lub cev.

16. Txhawb nqa oxygen

Cov ntsiab lus nplua nuj ntawm ^{[nees nkaum]} Cov av nkhaus muaj hlau nyob hauv zaub pob hlav ua lub luag haujlwm tseem ceeb hauv kev txhawb nqa cov qe ntshav liab hauv koj lub cev. Los ntawm kev qhia cov txheej txheem ntawm hematopoiesis, nws pab lub oxygen oxygen ntawm cov ntaub so ntswg.

17. Txhim kho lub zog

Cov nplua nuj ntsiab lus ntawm cov vitamin B hauv Zaub pob qe yog cov txiaj ntsig zoo ^{[nees nkaum-ib]} nce kev loj hlob. Kev noj cov zaub pob tawg tuaj yeem pab tsim khoom thiab siv hluav taws xob zoo los ntawm koj lub cev.

18. Txo cov roj cholesterol

Steamed zaub pob tau tshaj tawm tias muaj lub luag haujlwm zoo hauv kev tswj hwm qhov ^[22] theem roj. Kev noj haus fiber ntau hauv cov zaub ua ke nrog cov kua tsib hauv cov hnyuv, kom ua rau nws tawm hauv lub cev. Txhawm rau ua kom rov qab tso kua qaub bile, lub cev yuav siv cov roj (cholesterol) thiaj li yuav txo qis.

19. Txhim kho lub hlwb noj qab haus huv

Cov tshuaj tiv thaiv kab mob hauv Brussels hlav tawm, xws li ^{[2. 3]} cov vitamins C thiab A muaj txiaj ntsig zoo hauv kev txhim kho kev nco qab. Kev nquag noj zaub yuav pab txhim kho thiab tswj koj lub hlwb kom zoo.

20. Boosts hlab ntsha muaj nuj nqi

Kev noj tshuaj txau ntawm pob txhaws tas li ua pov thawj los xyuas kom lub cev ua haujlwm kom zoo. Cov ntsiab lus nplua nuj ntawm ^[24] poov tshuaj nyob rau hauv cov zaub, uas yog ib qho electrolyte ua rau txoj haujlwm ntawm lub paj hlwb thiab cov leeg ua kom tag nrho.

tshuaj hauv tsev rau dandruff nyob rau lub caij ntuj no

21. Txhim kho qhov zoo ntawm daim tawv nqaij

Nplua nuj nyob rau hauv cov vitamin C, muaj antioxidant, Zaub pob qe yog cov muaj txiaj ntsig zoo rau koj ^[25] tawv nqaij raws li nws tiv thaiv daim tawv nqaij los ntawm kev puas tsuaj oxidative. Tswj thiab tsis tu ncua noj zaub mov rau cov zaub kom pab txhim kho txoj kev ntxhib los mos thiab kev zoo ntawm koj cov tawv nqaij.

Cov txiaj ntsig kev noj qab haus huv ntawm kev tawm pob

22. Zoo rau kev cog plaub hau

Zaub pob muaj hauv cov pob txha thiab cov zaub mov muaj txiaj ntsig xws li cov vitamins A, C, E thiab K ntxiv rau cov hlau, zinc thiab folic acid uas ncaj qha rau kev txhawb nqa plaub hau kev loj hlob. Nws tseem yuav pab ua kom cov hauv paus plaub hau ua tsis muaj zog thiab muaj txiaj ntsig zoo rau ^[26] noj hau.

Kev Noj Qab Haus Huv Zaub Mov Noj Sprouts

1. Shaved zaub pob Sprouts nyias

Cov khoom xyaw ^[27]

Sab saum toj 10 movies romance

5-6 Zaub pob
1/2 khob ci ci walnuts,
1 txiv qaub,
3 diav ntxiv txiv roj-nkauj xwb roj,
1/2 me nyuam ntsev ntsev, thiab
1/2 rab diav kua txob hmoov dub.

Cov Lus Qhia

Thinly hlais nplooj ntawm zaub pob.
Ntxiv walnuts.
Finely grate ib nrab ib tug txiv qaub rind rau hauv ib lub tais, thiab nyem cov kua txiv ntawm lwm ib nrab.
Los daus nrog txiv ntseej roj thiab lub caij nrog ntsev thiab kua txob.
Pov ua ke.

2. Roasted Brussels Sprouts Nrog Mustard Hnav

Cov khoom xyaw

5-6 tshiab zaub pob,
3 diav ntxiv txiv roj-nkauj xwb roj,
3 diav ntsev,
3 diav kua txob dub,
2 diav kua txiv apple cider vinegar,
1 tablespoon grainy mustard, thiab
2 dia tws tshiab ca-nplooj zaub ntsuab.

Cov Lus Qhia

Preheat qhov cub rau 450 ° F.
Pov ua ke Zaub pob qe, 2 diav roj, 1/2 diav kua txob thiab 1/2 me nyuam ntsev ntsev tso rau hauv ib lub tais.
Npog nrog txhuas ntawv ci.
Ci ntawm 450 ° F kom txog thaum Golden, rau 20 feeb.

Txog kev hnav khaub ncaws

Noj Tawg Rog Vim Poob Rog | Sprouts yuav txo qhov hnyav. Boldsky

Sib tov cov kua txiv apple cider vinegar, 1 tablespoon parsley, ntsev, thiab kua txob rau hauv ib lub tais.
Ntxiv cov roj uas seem thiab whisk tas li.

Thiab thaum kawg

Ntxiv cov hlav tawm rau kev hnav khaub ncaws thiab muab sib xyaw zoo.

Ceev faj

Txawm hais tias tsis muaj daim ntawv pov thawj tshwj xeeb, nws tau hais kom tsis txhob muaj lub ncauj lus tshiab nrog Brussels txhaws ntxiv rau kev noj haus thaum cev xeeb tub thiab pub niam mis.
Cov tib neeg muaj mob los ntawm kev tso plob tsis so tswj cov kab mob yuav tsum zam tus ntoo zaub pob vim tias nws tuaj yeem ua rau mob.
Cov tib neeg uas tau siv tshuaj ntshav uas muaj ntshav khov xws li warfarin yuav tsum txav tawm ntawm Brussels hlav vim tias muaj cov vitamin K ntau hauv cov zaub.

Saib Tshooj Lus Rov Ntxiv

[1]Stromberg, J. (2015). Kale, Zaub pob Sprouts, Zaub Pob, thiab Zaub pob yog txhua yam ntawm Ib Hom Kev Siv Hluav Taws Xob. Vox, Vox Media, 10.
[ob]Ciska, E., Drabińska, N., Honke, J., & Narwojsz, A. (2015). Hau zaub pob: Cov nplua nuj muaj cov glucosinolates thiab nitriles. Phau ntawv Journal ntawm Cov Khoom Noj Ua Ntej, 19, 91-99.
[3]Heimler, D., Vignolini, P., Dini, M. G., Vincieri, F. F., & Romani, A. (2006). Antiradical cov haujlwm thiab polyphenol muaj pes tsawg leeg hauv zos Brassicaceae muaj peev xwm ua tau. Chemistry Khoom Noj, 99 (3), 464-469.
[4]Podsędek, A. (2007). Cov tshuaj tiv thaiv ntuj thiab antioxidant muaj peev xwm ntawm Brassica zaub: Kev tshuaj xyuas. LWT-Khoom Tshawb Fawb Khoom Noj thiab Kev Tshawb Fawb, 40 (1), 1-11.
[5]Tai, V., Leung, W., Grey, A., Reid, I. R., & Bolland, M. J. (2015). Kev ua kom tau calcium thiab pob txha ntxhia ceev: kev tshawb xyuas ib puag ncig thiab tshuaj xyuas meta. Bmj, 351, h4183.
[6]Levander, O. A. (1990). Txiv hmab txiv ntoo thiab zaub pab rau noj zaub mov kom tsawg hauv tib neeg kev noj qab haus huv thiab kab mob. HortScience, 25 (12), 1486-1488.
[7]McMillan, M., Spinks, E. A., & Fenwick, G. R. (1986). Kev soj ntsuam ua ntej rau ntawm cov nyhuv ntawm kev noj haus zaub pob hlav tawm ntawm cov thyroid muaj nuj nqi. Toxicology Tib Neeg, 5 (1), 15-19.
[8]Singh, J., Upadhyay, A. K., Prasad, K., Bahadur, A., & Rai, M. (2007). Kev hloov pauv ntawm cov carotenes, vitamin C, E thiab phenolics hauv Brassica zaub. Phau Ntawv Sau txog Kev Sau thiab Kev Ntsuam Xyuas Khoom Noj, 20 (2), 106-112.
[9]Malin, J. D. (1977). Tag nrho cov folate kev ua si hauv zaub pob qe: qhov cuam tshuam ntawm kev cia, ua, ua noj thiab ascorbic acid cov ntsiab lus. Phau Ntawv Xov Xwm Thoob Ntiaj Teb ntawm Food Science & Technology, 12 (6), 623-632.
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[14]Pantuck, E. J., Pantuck, C. B., Garland, W. A., Min, B. H., Wattenberg, L. W., Anderson, K. E., ... & Conney, A. H. (1979). Stimulatory nyhuv ntawm brussels sprouts thiab zaub qhwv ntawm tib neeg cov tshuaj metabolism. Cov Chaw Tshuaj Ntsuam Xyuas thiab Tshuaj Kho Mob, 25 (1), 88-95.
[kaum tsib]Fenwick, G. R., Griffiths, N. M., & Heaney, R. K. (1983). Bitterness hauv Brussels hlav (Brassica oleracea L. var. Gemmifera): lub luag hauj lwm ntawm glucosinolates thiab lawv cov khoom tawg. Phau ntawv Journal ntawm Science ntawm Khoom Noj thiab Kev Ua Liaj Ua Teb, 34 (1), 73-80.
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[19]Hasler, C. M. (1998). Cov zaub mov muaj txiaj ntsig: lawv txoj haujlwm hauv kev tiv thaiv kabmob thiab txhawb kev noj qab haus huv. COV KHOOM NOJ KHOOM HAUS-CHAMPAIGN LUB CHICAGO-, 52, 63-147.
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