I-Watercress ithandwa emhlabeni wonke futhi itshalwa emibhedeni eminingi yamanzi, ngenxa yezinzuzo zayo zezempilo ezihlaba umxhwele. Ithuthukisa impilo yamehlo nenhliziyo, ingasiza ekunciphiseni isisindo, igcwele izakhamzimba nama-antioxidants, ingasiza ekwehliseni ubungozi be-osteoporosis, futhi iguquguquka, inikeza izindlela ezimbalwa zokuyengeza emaresiphi.
I-Watercress yayiphathwa njengokhula isikhathi eside kwaze kwaba ngawo-1800, lapho iqala ukutshalwa e-UK. Kusukela ngaleso sikhathi, iye yathandwa emhlabeni wonke, ngenxa yezinzuzo zayo eziningi zezempilo. Igcwele ama-antioxidants afana ne-glucosinolates, i-lutein, i-zeaxanthin, ne-beta carotenes, konke okugqugquzela impilo. Ngaphandle kwalokho, inama-kilojoule aphansi, okwenza ilungele labo abazama ukwehlisa isisindo. Njengokungathi lokho akwanele, i-watercress igcwele amaminerali afana ne-magnesium, i-potassium, i-phosphorus, namavithamini afana no-vitamin K akhuthaza ukujiya kwegazi nempilo yamathambo. Nazi izinzuzo zezempilo ezihlaba umxhwele ze-watercress ezizokushukumisela ukuba udle le mifino eluhlaza enamaqabunga noma uyengeze ekuphekeni kwakho.
i. Isebenza ngezindlela eziningi
Sonke siyakwazisa ukudla okuhlukahlukene njengoba kungena kalula emaresiphi ethu. I-Watercress ingenye yokudla okuhlukahlukene ongadlala ngakho futhi wengeze ezitsheni ezihlukahlukene. Okokuqala, ungawudla uluhlaza noma ungawushisi kancane ukuze uzuze kangcono ezinhlanganisela zawo ezikhuthaza impilo. Okwesibili, ungawafafaza emasaladini akho. Okwesithathu, ungayisebenzisa njengephezulu kunoma yisiphi isidlo ocabanga ngaso, futhi sizohlangana kahle naso. Nokho, ziningi ezinye izindlela zokufaka le veggie, okuhlanganisa ukuyishukumisa nokuyengeza esobhoni sakho ngasekupheleni kokupheka, ukuyipha neqanda, noma ukuyishintsha esikhundleni se-ulethisi lapho ulungisa isemishi.
ii. Inephrofayili ecebile yokudla okunempilo
Ongoti bezokudla kanye nezazi zokudla bathembele kakhulu kuphrofayili yokudla okunomsoco ukuze banqume iqhaza labo empilweni. Ukuhlola iphrofayili yokudla okunomsoco we-watercress, uzovuma ukuthi i-superfood enjalo. Inkomishi (34 g) ye-watercress igcwele 0.8 g amaprotheni, 0.4 g carbs, 0.2 g fiber, 0 g amafutha, namaminerali amaningana, kuhlanganise no-4% RDI we-magnesium ne-calcium. Njengokungathi lokho akwanele, inkomishi efanayo inamavithamini, ahlanganisa u-K (106% RDI), A (22% RDI%, no-C (24% RDI) Nokho, zonke lezi ziza nama-calories angu-4 kuphela.
iii. Kungasiza ekwehleni kwesisindo
Nakuba i-watercress ingazange ifundelwe ukulahlekelwa isisindo, kunezizathu zonke zokukholelwa ukuthi awukwazi ukungahambi kahle lapho uzama ukukhipha amakhilogremu engeziwe. Lokhu kungenxa yokuthi inamakhalori ambalwa kunezinye imifino kodwa ipakisha inani elifanayo noma imisoco engaphezulu. Ngaphandle kwalokho, inenani elincane lemicu (0.2 g inkomishi engu-34g), okuqhubeka nokusiza ekunciphiseni isisindo ngokukhuthaza ukugcwala.
iv. Igcwele ama-antioxidants anamandla
Ama-Antioxidants ayinhlanganisela evela ezitshalweni nokudla okusekelwe ezitshalweni njengemifino nezithelo futhi awusizo ekunciphiseni ama-radicals mahhala. Lawa mangqamuzana angazinzile okuthi, lapho eshiywa ukuba anqwabelene emangqamuzaneni, angabangela ukucindezeleka okwenziwe nge-oxidative, okwandisa ingozi yezimo zempilo eziningana ezifana nomdlavuza, isifo senhliziyo nesifo sikashukela. Ngokujabulisayo, ucwaningo luye lwabonisa ukuthi i-watercress inama-antioxidants amaningana, kuhlanganise nama-glucosinolates. Ama-Glucosinolate athola i-oxidized kuma-isothiocyanates lapho i-watercress isikwa, futhi lokhu kunikeza izinzuzo eziningi zezempilo emzimbeni, okuhlanganisa nokunciphisa ingozi yomdlavuza.
v. Kungehlisa ingozi ye-osteoporosis kanye ne-osteoarthritis
I-osteoporosis kanye ne-osteoarthritis yizimo ezimbili ezithinta amathambo futhi ziba zimbi kakhulu ngokuncipha kwamaminerali. Ngokujabulisayo, ucwaningo luye lwabonisa ukuthi unganciphisa ingozi yokuhlupheka kulezi zimo ngokuthatha i-watercress eluhlaza noma ngokuhlanganisa le mifino ku-recipe yakho. Iqukethe i-magnesium, i-calcium, i-phosphorus, ne-potassium, amaminerali aphezulu akhuthaza impilo yamathambo. Njengokungathi lokho akwanele, i-watercress igcwele uvithamini K, owakha iphrotheni i-osteocalcin, iphrotheni eyinhloko emathanjeni. Ngaphandle kwalokho, iphrotheni efanayo enanda kavithamini K ekhuphukayo ikhuthaza ukuguqulwa kwezicubu zamathambo, ithuthukise impilo yabo.
vi. Kungase kukhuthaze impilo yamehlo
Udinga ukuthatha i-watercress eningi noma uyifake kaningi ezindleleni zakho zokupheka uma ufuna ukukhuthaza impilo yamehlo akho futhi wehlise ubungozi bezinkinga ezibukwayo. Le mifino eluhlaza enamahlamvu igcwele i-zeaxanthin ne-lutein, ama-antioxidants amabili anciphisa ngempumelelo ingozi yokuwohloka kwe-macular okuhlobene neminyaka. Njengokungathi lokho akwanele, imifino efanayo igcwele i-beta-carotene kanye novithamini A, futhi odingekayo ukuze amehlo anempilo.
vii. Ingase yehlise ingozi yomdlavuza othile
Umdlavuza, isifo sikashukela, isifo senhliziyo, nokuhluleka kwenhliziyo kuhamba phambili ohlwini lwezinkinga ezibeka engcupheni ikhwalithi yokuphila futhi zibangele ukufa kwabantu abaningi. Ngokujabulisayo, ukudla okuningana, okuhlanganisa i-watercress, kungasiza ekwehliseni ingozi yomdlavuza. I-Glucosinolates, enye yama-antioxidant ku-watercress, yenziwa isebenze ibe yi-isothiocyanates ngokusika noma ukuhlafuna i-watercress. Ucwaningo lubonisa ukuthi lokhu kwakamuva kusiza ekwehliseni amathuba okuba nomdlavuza eminingana, okuhlanganisa umdlavuza webele, wamaphaphu, wendlala yesinye, wesikhumba nowesibindi.
viii. Ingase idubule amasosha omzimba
Amasosha omzimba ayisistimu yokuzivikela yomzimba, futhi noma yini ewuthintayo ibeka impilo engozini. Ngokujabulisayo, ungadla ukudla okuningana ukuze uthuthukise indlela yokuzivikela yomzimba, wehlise ingozi yokungenwa izifo. I-Watercress inovithamini C, futhi ukuthatha inkomishi (34 g) yale mifino kusiza ukuhlangabezana no-17% noma 20% we-RDI yezidingo zabesifazane nabesilisa, ngokulandelana. I-Vitamin C ingenye yama-antioxidants anamandla avikela futhi aqinise amasosha omzimba.
ix. Kuhle empilweni yenhliziyo
Ukudla ukudla okunothe ngamaminerali, amavithamini, nezinhlanganisela ezikhuthaza impilo yenhliziyo kubalulekile ekugcineni izifo zenhliziyo nemithambo yegazi. Ungafaka i-watercress ekudleni kwakho kaningi ukuze unikeze inhliziyo ngezinhlanganisela zayo ezikhuthaza impilo. I-Watercress inothile ngama-antioxidants anamandla, okuhlanganisa i-lutein, i-flavonoids, i-zeaxanthins, ne-isothiocyanin kusukela ekusebenzeni kwe-glucosinolates. Konke lokhu kwengeza empilweni yenhliziyo. Ngaphandle kwalokho, inothe ngama-ion e-nitrate akhuphula amazinga e-nitric oxide emithanjeni yegazi, ayenze ibe lula futhi ilungele i-vasodilate noma i-vasoconstrict.
x. Kungase kube kuhle ekusebenzeni kwezemidlalo
Abasubathi nabathandi bokuzivocavoca manje badla ama-watercress amaningi neminye imifino ku- Brassicaceae umndeni ukuthuthukisa ukusebenza kwawo. Njengoba kushiwo ngaphambili, i-watercress inothile ngama-nitrate, okwenza ibe yinhle enhliziyweni nasemithanjeni yegazi. Umuntu wenza kahle ngesimo senhliziyo esisesimweni esihle nemithambo yegazi evaleka kalula noma ivasodilate.
Isiphetho
I-Watercress iyimifino eluhlaza enamahlamvu esesigabeni esifanayo neklabishi, amahlumela aseBrussels, neminye imifino e-brassicaceous. Kuye kwaduma emhlabeni wonke, futhi ngazo zonke izizathu ezinhle. Icebile kuma-antioxidants, amaminerali, namavithamini, ilayisha ngezinzuzo zezempilo ezihlaba umxhwele. Bheka kulesi sihloko ukuze ubone ngokuningiliziwe zonke izinzuzo zezempilo ongazivuna ngokuthatha i-watercress.
Ezweni lanamuhla, indlela yabantu yokudla nokuzivocavoca isishintshile, futhi ngokuvamile yindlela yokuphila eyimbangela yezifo eziningi ezihlobene nokudla. Ngikholelwa ukuthi ngamunye wethu uhlukile - okusebenza komunye akumsizi omunye. Ngaphezu kwalokho, kungaba yingozi. Nginesithakazelo ku-psychology yokudla, ecwaninga ubuhlobo bomuntu nomzimba wabo nokudla, ichaza ukukhetha kwethu nezifiso zemikhiqizo ethile, ubunzima bokugcina isisindo somzimba esiphezulu, kanye nomthelela wezici ezihlukahlukene zangaphakathi nezangaphandle ekuphambeni ukudla. Futhi ngingumqoqi wezimoto zakudala oshisekayo, futhi njengamanje, ngisebenza ngeMercedes yami yango-1993 iW124. Kungenzeka ukuthi uye wathola izihloko engike ngavezwa kuzo, ngokwesibonelo, kwethi Cosmopolitan, Elle, Grazia, Women’s Health, The Guardian, nezinye.
- Ukungabi namandla: Ungabhekana Kanjani Nakho - Mashi 21, 2023
- Uthunyelwa Kanjani I-Sexting - The Ultimate Sexting Guide - Mashi 21, 2023
- Indlela Yokubambezela Ukuphuma Kwesidoda - Mashi 21, 2023
