Parsley uye endive, oak mashizha lettuce uye iceberg, romano uye sipinashi, arugula uye chard, watercress uye kale - zvakasiyana-siyana zvemashizha emashizha emashizha makuru zvokuti hazvisi zvakaoma kuzvibatanidza mukudya kwako! Vawedzere kumasaladhi uye smoothies, shanda sendiro yepadivi, kana kubika senzira huru. Sei uchiita izvi? Hezvino zvikonzero zvitanhatu.
1. Chengeta huduku
Vitamin K yakakosha mukudzivirira shanduko dzine chekuita nezera. Kushaikwa kwayo kunogona kukonzera chirwere chemoyo, fragility yemapfupa uye calcification yetsinga neitsvo. Kapu imwe yemiriwo yemashizha mitsva ichapa zvinodikanwa zvezuva nezuva zvevhitamini K. Kale, kana kale, ine katanhatu zvinodiwa zuva nezuva, dandelion greens kashanu pane zvinodiwa zuva nezuva, uye chard katatu nehafu zvinodiwa zvezuva nezuva.
2. Deredza cholesterol mazinga
Chiropa chinoshandisa cholesterol kugadzira bile acids kubatsira kugaya mafuta. Kana bile acid inosunga kune mafiber emashizha aya, inobudiswa kubva mumuviri. Kureva kuti, chiropa chinofanira kushandisa cholesterol yakawanda kugadzira bile acid itsva. Somugumisiro, mazinga echolesterol akaderedzwa. Steamed mustard greens uye kare vanoita izvi zviri nani kudarika mbishi.
3. Kuvandudza hutano hwemaziso
Mashizha emashizha, kunyanya kare, dandelion, masardard magidhi, uye Swiss chard, vakapfuma mu lutein uye zeaxanthin. Aya ma carotenoid anobatsira kudzikisa njodzi yemakata uye nekuvandudza kuona kwakanaka.
4. Iva nesimba rakawanda
Kapu yeendive mbishi inopa chegumi chezvido zvemuviri zvezuva nezuva zvevhitamini B5 (pantothenic acid). B mavhitaminzi anobatsira kushandura makabhohaidhiretsi kuita shuga, iyo inogona kushandiswa nemuviri kuita simba. Aya mavhitamini anonyungudika mumvura, zvinoreva kuti muviri wedu hauuchengete, saka unofanirwa kuzviwana zuva nezuva kubva pakudya.
5. Simbisa mapfupa
Zvokudya zvinovava, zvinosanganisira miriwo yakawanda yemashizha, zvinobatsira chiropa kuchenesa ropa uye kukurudzira kugadzirwa kwejusi rekudya. Uye zvakare kuravira kunorwadza kunoratidza kuvepo kwecalcium. Hazvigoneki kuti iwe uchadya magidhi akakwana pazuva kuti uwane 1000 milligrams ye calcium (inokurudzirwa kudya kwevakadzi). Asi pamwe chete nemamwe masosi eiyi macronutrient, magreens anogona kubatsira kubata nebasa iri. Semuenzaniso, mashizha edandelion (100 gramu) ane inenge 20% yehuwandu hwezuva nezuva hwe calcium, arugula - 16%, uye mustard - 11%.
6. Dzivirira cancer yegomarara
Kale uye masitadhi magidhi ndewemhuri yekabichi - uye iwo ari chaiwo ezvikafu. Kunyanya, chidzidzo chakaburitswa muna 2011 muna Nyaya of ari American Dietetic Associationyaratidza chinongedzo pakati pekudyiwa kweiyi miriwo uye nengozi yakadzikira yekenza yemukondoni.
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