Gumiguru mwedzi wekukohwa makabheji. Iyi muriwo inotora nzvimbo yakakodzera mukudya kwechero miriwo uye inofanirwa kupihwa kutariswa kwakanyanya. Tichatarisa mhando huru dzekabheji uye zvikomborero zvavo zvisingagumi.
Savoy cabbage yakaita sebhora rine mashizha ane makora. Nekuda kwepolyphenolic komputa, ine simba re antioxidant zvivakwa. Savoy kabichi ine vhitamini A, C, E uye K, pamwe neB mavitamini. Iine zvinotevera zvicherwa: molybdenum, calcium, iron, potassium, zingi, magnesium, manganese, phosphorus, selenium, imwe mhangura, uyewo amino acids akadai lutein, zeaxanthin uye choline. Indole-3-carbinol, chikamu che savoy kabichi, inokurudzira kugadziriswa kwemasero eDNA. Savoy kabichi isarudzo yakanaka yemasaladhi.
Imwe kapu yekabheji iyi ine 56% yekubvumirwa kwezuva nezuva kwevhitamini C. Iyo imwechete yevheji tsvuku ine 33% yemari yezuva nezuva yevhitamini A, iyo inofanirwa kuti ione hutano hwakanaka. Vitamin K, kushayikwa kwayo kuzere neosteoporosis, atherosclerosis uye kunyange tumarara zvirwere, inowanikwawo mukabichi (28% yezvakajairika mugirazi 1).
Kune vagari vematunhu ekuchamhembe, kusanganisira Russia, inoonekwa seyakanyanya kubatsira, sezvo chiri chigadzirwa chimiro chekukura mulatitude yedu. Mukuwedzera kune vitamini C, ine beta-carotene, B mavhitaminzi, pamwe chete neisingawanzo vhitamini-yakafanana chinhu - vhitamini inodzivirira uye inonyaradza maronda emudumbu (haashandisi kune sauerkraut).
Imwe kapu yekare mbishi ndeye: 206% yezvinokurudzirwa zuva nezuva kudya kwevhitamini A, 684% yeRED yevhitamini K, 134% yeRED yevhitamini C, 9% yeRED yecalcium, 10% yeRED ye mhangura, 9% yeRED yepotassium, uye 6% yeRED yemagnesium. Zvose izvi pa 33 calories! Mashizha ekare ane omega-3 fatty acids akakosha kune hutano hwedu. Iyo ine simba antioxidants mukare ndeye kaempferol uye quercetin.
Chinese cabbage, kana bok choy, ine anti-inflammatory compounds, kusanganisira thiocyanate, antioxidant inodzivirira masero kubva pakuzvimba. Sulforaphane inovandudza zvakanyanya BP uye kushanda kweitsvo. Bok choy kabichi ine mavhitamini B6, B1, B5, folic acid, mavhitaminzi A uye C, uye akawanda phytonutrients. Girazi rimwe rine macalorie makumi maviri.
Nekurudyi, broccoli inotora chinzvimbo chinotungamira pakati pemiriwo. Nyika nhatu dzepamusoro pakugadzira broccoli iChina, India neUnited States. Broccoli alkalizes muviri, detoxfies, inosimudzira moyo uye utano hwemapfupa, uye ine simba antioxidant. Iyo yakanaka kwazvo muchimiro chesaladhi mbishi uye musobho, stews uye casseroles.