9 Fa'idodin Kabeji ga Lafiya ga Lafiya

Wadatacce

• 1. Kabeji Ana Hada shi Da Kayan Abinci
• 2. Zai Iya Taimakawa Ciwon Kumburi a Duba
• 3. Kabeji Yana Tare da Vitamin C
• 4. Yana Taimaka Inganta narkewar abinci
• 5. Zai Iya Taimakawa Zuciyarka ta zama Lafiya
• 6. Mai Iya Rage Hawan Jini
• 7. Zai Iya Taimakawa Matakan Cholesterol
• Fiber mai narkewa
• Sterols na Shuka
• 8. Kabeji Kyakkyawan Tushe ne na Vitamin K
• 9. Yana da Sauƙi ƙwarai don Yourara a cikin Abincin ku
• Layin .asa

Duk da kyawawan abubuwan gina jiki, kabeji galibi ana kula dashi.

Duk da yake yana iya yin kama da letas da yawa, amma ainihin nasa ne Brassica jinsin kayan lambu, wanda ya hada da broccoli, farin kabeji da kale (1).

Ya zo da siffofi da launuka iri-iri, gami da ja, shunayya, fari da kore, kuma ganyayyakinsa na iya zama ko a murɗe ko santsi.

An shuka wannan kayan lambu a duniya tsawon dubunnan shekaru kuma ana iya samun sa a cikin jita-jita iri-iri, ciki har da sauerkraut, kimchi da coleslaw.

Bugu da ƙari, ana ɗora kabeji da bitamin da ma'adanai.

Wannan labarin ya gano fa'idodi 9 masu ban mamaki na kabeji, duk suna tallafawa da kimiyya.

1. Kabeji Ana Hada shi Da Kayan Abinci

Kodayake kabeji yana da karancin adadin kuzari, yana da fa'idar kayan abinci mai ban sha'awa.

A zahiri, kofi 1 kawai (gram 89) na ɗanyen kabeji kore ya ƙunshi (2):

• Calories: 22
• Furotin: Gram 1
• Fiber: 2 gram
• Vitamin K: 85% na RDI
• Vitamin C: 54% na RDI
• Folate: 10% na RDI
• Harshen Manganese: 7% na RDI
• Vitamin B6: 6% na RDI
• Alli: 4% na RDI
• Potassium: 4% na RDI
• Magnesium: 3% na RDI

Hakanan kabeji ya ƙunshi wasu ƙananan ƙwayoyin cuta, gami da bitamin A, ƙarfe da riboflavin.

Kamar yadda kake gani a cikin jerin da ke sama, yana da wadataccen bitamin B6 da folate, duka biyun suna da mahimmanci ga mahimman matakai masu yawa a cikin jiki, gami da kuzarin kuzari da kuma aikin yau da kullun na tsarin juyayi.

Bugu da kari, kabeji yana da yawan zare kuma yana dauke da sinadarin antioxidants mai karfi, gami da polyphenols da sulfur mahadi (2).

Antioxidants suna kare jiki daga lalacewa ta hanyar ƙwayoyin cuta masu kyauta. Free radicals kwayoyin ne wadanda suke da wani adadi mara adadin na electron, hakan yasa suke da rashin nutsuwa. Lokacin da matakan su yayi yawa, zasu iya lalata ƙwayoyin ku.

Kabeji yafi yawa a cikin bitamin C, mai tasirin antioxidant wanda zai iya karewa daga cututtukan zuciya, wasu cututtukan daji da rashin gani (,,).

Takaitawa: Kabeji kayan lambu ne masu ƙananan kalori wanda ke da wadataccen bitamin, ma'adanai da kuma antioxidants.

2. Zai Iya Taimakawa Ciwon Kumburi a Duba

Kumburi ba koyaushe mummunan abu bane.

A zahiri, jikinka ya dogara da martani mai kumburi don kariya daga kamuwa da cuta ko hanzarta warkarwa. Irin wannan mummunan kumburi amsa ce ta al'ada ga rauni ko kamuwa da cuta.

A gefe guda kuma, ciwon kumburi wanda ke faruwa tsawon lokaci yana da alaƙa da cututtuka da yawa, ciki har da cututtukan zuciya, cututtukan zuciya na rheumatoid da cututtukan hanji ().

Kayan marmari masu gishiri kamar kabeji suna ɗauke da antioxidants daban-daban waɗanda aka nuna don rage kumburi na kullum (7).

A zahiri, bincike ya nuna cewa yawan cin kayan marmarin giciye yana rage wasu alamomin jini na kumburi ().

Studyaya daga cikin binciken da ya hada da matan kasar Sin sama da 1,000 ya nuna cewa wadanda suka ci mafi yawan kayan lambu na giciye suna da matakan ƙananan kumburi, idan aka kwatanta da waɗanda suka ci mafi ƙarancin adadi (9).

Sulforaphane, kaempferol da sauran antioxidants da aka samo a cikin wannan rukunin tsire-tsire masu ban mamaki suna da alhakin tasirin tasirin kumburi (10,).

Takaitawa: Kabeji ya ƙunshi antioxidants masu ƙarfi waɗanda zasu iya taimakawa rage ƙonewa.

3. Kabeji Yana Tare da Vitamin C

Vitamin C, wanda aka fi sani da ascorbic acid, shine bitamin mai narkewa na ruwa wanda ke ba da muhimmiyar matsayi a jiki.

Misali, ana bukatar yin collagen, mafi yawan furotin a jiki. Collagen yana ba da tsari da sassauci ga fata kuma yana da mahimmanci don aiki mai kyau na ƙasusuwa, tsokoki da jijiyoyin jini (12).

Bugu da ƙari, bitamin C yana taimaka wa jiki karɓar baƙin ƙarfe mara ƙarfi, irin ƙarfe da ake samu a cikin abincin tsire.

Mene ne ƙari, yana da ƙarfin antioxidant. A zahiri, an yi bincike mai zurfi game da halayen yaƙar cutar kansa (13).

Vitamin C yana aiki don kare jiki daga lalacewa ta hanyar cututtukan ƙwayoyin cuta, waɗanda aka haɗu da yawancin cututtuka na yau da kullun, gami da ciwon daji ().

Shaidun suna nuna cewa abinci mai cike da abinci mai cike da bitamin-C yana da alaƙa da ƙananan haɗarin wasu cututtukan daji (13,,).

A gaskiya ma, binciken da aka yi na binciken 21 ya gano cewa haɗarin cutar kanjamau ta ragu da 7% don kowace ƙaruwar 100-MG a cikin bitamin C a kowace rana ().

Koyaya, wannan binciken ya iyakance saboda ba zai iya tantancewa ko raguwar haɗarin cutar sankarar huhu ba ne ya haifar da bitamin C ko wasu mahaɗan da ke cikin 'ya'yan itace da kayan marmari.

Yayinda yawancin karatun kulawa suka samo hanyar haɗi tsakanin haɓakar bitamin C mafi girma da rage haɗarin wasu cututtukan daji, sakamakon binciken da aka sarrafa ya kasance bai dace ba,, 19,).

Kodayake ana buƙatar ƙarin bincike don ƙayyade wannan rawar bitamin a rigakafin cutar kansa, tabbas ne cewa bitamin C yana taka muhimmiyar rawa a yawancin ayyuka masu muhimmanci a cikin jiki.

Duk da cewa duka kabeji masu launin kore da ja suna da kyau kwarai da gaske na wannan maganin antioxidant, jan kabeji ya ƙunshi kusan 30% ƙari.

Kofi ɗaya (gram 89) na yankakken jan kabeji fakiti a cikin 85% na shawarar da ake sha na bitamin C, wanda shine daidai adadin da aka samu a ƙaramin lemu (21).

Takaitawa: Jikin ku yana buƙatar bitamin C don ayyuka masu mahimmanci da yawa, kuma yana da ƙarfin antioxidant. Red kabeji ya fi girma musamman a cikin wannan abincin, yana ba da kusan kashi 85% na RDI a kowane kofi (gram 89).

4. Yana Taimaka Inganta narkewar abinci

Idan kana son inganta lafiyar narkewar abinci, kabeji mai wadatar fiber shine hanyar tafiya.

Wannan kayan marmarin kayan marmarin na cike da zaren da ba za a iya narkewa ba, wani nau’in sinadarin carbohydrate da ba za a iya rusa shi a cikin hanjin ba. Fiber mara narkewa yana taimakawa kiyaye tsarin narkewar abinci cikin lafiya ta hanyar kara girma zuwa kujeru da kuma inganta motsin hanji na yau da kullun ().

Menene ƙari, yana da wadataccen fiber mai narkewa, wanda aka nuna don ƙara yawan ƙwayoyin cuta masu amfani a cikin hanji. Wannan saboda fiber shine babban tushen man fetur don nau'ikan abokantaka kamar Bifidobacteria kuma Lactobacilli ().

Waɗannan ƙwayoyin cuta suna yin mahimman ayyuka kamar kare garkuwar jiki da kuma samar da ƙwayoyi masu mahimmanci kamar bitamin K2 da B12 (,).

Cin karin kabeji hanya ce mai kyau don kiyaye tsarin narkewarka cikin lafiya da farin ciki.

Takaitawa: Kabeji na dauke da zaren da ba za a iya narke shi ba, wanda ke kiyaye tsarin narkewar abinci cikin lafiya ta hanyar samar da mai ga kwayoyin cuta na sada zumunta da inganta motsin hanji na yau da kullun.

5. Zai Iya Taimakawa Zuciyarka ta zama Lafiya

Red kabeji ya ƙunshi mahaɗan masu ƙarfi da ake kira anthocyanins. Sun ba wannan kayan lambu mai ɗanɗano launinsa mai ruwan ɗumi mai haske.

Anthocyanins sune launukan shuke-shuke waɗanda ke cikin dangin flavonoid.

Yawancin karatu sun samo hanyar haɗi tsakanin cin abinci mai wadataccen wannan launi da rage haɗarin cututtukan zuciya ().

A cikin wani binciken da suka hada da mata 93,600, masu bincike sun gano cewa wadanda ke da yawan cin abinci mai arzikin anthocyanin suna da mummunar barazanar bugun zuciya ().

Wani bincike da aka gudanar kan karatun 13 wanda ya hada da mutane 344,488 sunyi irin wannan binciken. Ya gano cewa ƙara yawan cin flavonoid ta 10 MG kowace rana yana da alaƙa da ƙananan haɗarin cututtukan zuciya na 5% (28).

Beenara yawan abincin ku na anthocyanins mai cin abinci an kuma nuna rage hawan jini da haɗarin cututtukan jijiyoyin jijiyoyin jini (,).

Kumburi sananne ne don taka muhimmiyar rawa wajen ci gaban cututtukan zuciya, kuma tasirin kariya na anthocyanins da shi mai yiwuwa ne saboda halayen anti-inflammatory.

Kabeji ya ƙunshi fiye da nau'ikan 36 iri iri na anthocyanins, yana mai da shi kyakkyawan zaɓi don lafiyar zuciya (31).

Takaitawa: Kabeji ya ƙunshi launuka masu ƙarfi masu ƙarfi waɗanda ake kira anthocyanins, waɗanda aka nuna don rage haɗarin kamuwa da cututtukan zuciya.

6. Mai Iya Rage Hawan Jini

Hawan jini yana shafar sama da mutane biliyan ɗaya a duniya kuma babban haɗari ne na cututtukan zuciya da shanyewar jiki ().

Likitoci galibi suna ba marasa lafiya shawara da masu hawan jini don rage shan gishirin. Koyaya, shaidun da aka bayar kwanan nan sun nuna cewa haɓaka potassium mai amfani yana da mahimmanci don rage hawan jini (33).

Potassium muhimmin ma'adinai ne da wutan lantarki wanda jiki ke buƙata yayi aiki daidai. Ofaya daga cikin manyan ayyukanta shine don taimakawa daidaita hawan jini ta hanyar magance tasirin sodium a cikin jiki (34).

Potassium na taimakawa wajen fitarda sinadarin sodium mai yawa ta hanyar fitsari. Hakanan yana sanyaya bangon jijiyoyin jini, wanda ke saukar da hawan jini.

Duk da yake dukkanin sinadarin sodium da potassium suna da mahimmanci ga lafiya, abincin zamani ya fi karfin sodium da kuma karancin potassium ().

Red kabeji kyakkyawan tushe ne na potassium, yana kawo 12% na RDI a cikin kofi 2 (gram 178) mai hidimar (21).

Cin karin kabeji mai wadatar potassium shine hanya mai daɗi don rage hawan jini kuma yana iya taimakawa kiyaye shi cikin kewayon lafiya (33).

Takaitawa: Potassium na taimakawa wajen kiyaye hawan jini cikin yanayi mai kyau. Ara yawan abincin mai wadataccen potassium kamar kabeji na iya taimakawa rage matakan hawan jini.

7. Zai Iya Taimakawa Matakan Cholesterol

Cholesterol wani abu ne mai waxwo, mai kama da kitse da ake samu a kowane tantanin jikin ku.

Wasu mutane suna tsammanin duk cholesterol mara kyau, amma yana da mahimmanci don aikin jiki daidai.

Ayyuka masu mahimmanci sun dogara da ƙwayar cholesterol, kamar narkewa mai kyau da kuma kira na hormones da bitamin D ().

Koyaya, mutanen da suke da babban ƙwayar cholesterol suma suna da haɗarin kamuwa da cututtukan zuciya, musamman idan suna da matakan girma na "mummunan" LDL cholesterol ().

Kabeji ya ƙunshi abubuwa biyu waɗanda aka nuna don rage matakan rashin lafiya na LDL cholesterol.

Fiber mai narkewa

An nuna fiber mai narkewa don taimakawa ƙananan "mummunan" matakan LDL cholesterol ta hanyar ɗaure tare da cholesterol a cikin hanji da kiyaye shi daga shiga cikin jini.

Babban nazarin nazarin 67 ya nuna cewa lokacin da mutane suka ci gram 2-10 na fiber mai narkewa a kowace rana, sun sami ƙarami, amma mai mahimmanci, raguwar matakan LDL cholesterol na kusan 2.2 MG a kowane mai yanke ().

Kabeji kyakkyawan tushe ne na fiber mai narkewa. A zahiri, kusan 40% na zaren da ke cikin kabeji yana narkewa (39).

Sterols na Shuka

Kabeji ya ƙunshi abubuwa da ake kira phytosterols. Magungunan tsire-tsire ne waɗanda suke da kama da tsarin cholesterol, kuma suna rage LDL cholesterol ta hanyar toshewar ƙwayar cholesterol a cikin hanyar narkewa.

Intakeara yawan shan phytosterol da gram 1 a kowace rana an gano don rage yawan ƙwayoyin LDL cholesterol da kusan 5% ().

Takaitawa: Kabeji kyakkyawan tushe ne na fiber mai narkewa da tsire-tsire masu tsire-tsire. An nuna waɗannan abubuwa don rage LDL cholesterol.

8. Kabeji Kyakkyawan Tushe ne na Vitamin K

Vitamin K tarin bitamin ne mai narkewa wanda ke taka muhimmiyar rawa a jiki.

Wadannan bitamin sun kasu kashi biyu manyan rukuni (41).

• Vitamin K1 (phylloquinone): An samo asali a cikin asalin shuka.
• Vitamin K2 (menaquinone): An samo shi a cikin tushen dabba da wasu abinci mai daɗaɗa. Hakanan kwayoyin cuta ne ke samar dashi a cikin babban hanji.

Kabeji shine tushen asalin bitamin K1, yana kawo 85% na adadin yau da kullun a cikin kofi ɗaya (gram 89) (2).

Vitamin K1 babban sinadarin gina jiki ne wanda yake taka muhimmiyar rawa a jiki.

Ofaya daga cikin manyan ayyukanta shine yin aiki a matsayin cofactor na enzymes waɗanda ke da alhakin ɗaukar jini (41).

Idan ba tare da bitamin K ba, jinin zai rasa ikon yin daskarewa yadda ya kamata, yana kara barazanar zub da jini da yawa.

Takaitawa: Vitamin K yana da mahimmanci ga daskarewar jini. Kabeji shine kyakkyawan tushen bitamin K1, tare da kashi 85% na RDI a cikin kofi 1 (gram 89).

9. Yana da Sauƙi ƙwarai don Yourara a cikin Abincin ku

Baya ga kasancewa mai cikakken koshin lafiya, kabeji yana da daɗi.

Ana iya cin sa ɗanye ko dafa shi kuma a haɗa shi da nau'ikan jita-jita iri iri kamar salads, miya, stew da slaws.

Wannan nau'ikan veggie na iya ma daɗaɗa da sanya shi a cikin juerkraut.

Baya ga kasancewa mai daidaitawa zuwa girke-girke da yawa, kabeji yana da matuƙar arha.

Duk yadda ka shirya kabeji, ƙara wannan kayan lambu mai ƙayatarwa a cikin farantin ka wata hanya ce mai daɗi don fa'idantar da lafiyar ka.

Takaitawa: Kabeji wani nau'in kayan lambu ne mai sauƙin haɗawa cikin abincinku. Kuna iya amfani dashi don yin jita-jita daban daban, gami da salads, stews, soups, slaws and sauerkraut.

Layin .asa

Kabeji abinci ne mai ƙoshin lafiya.

Yana da fitaccen furotin mai gina jiki kuma musamman yana cikin bitamin C da K.

Bugu da kari, cin kabeji na iya ma taimaka rage kasadar wasu cututtuka, inganta narkewa da magance kumburi.

Ari da, kabeji yana ba da ƙari mai ɗanɗano da tsada ga yawan girke-girke.

Tare da fa'idodi masu yawa na kiwon lafiya, yana da sauƙi a ga dalilin da yasa kabeji ya cancanci ɗan lokaci a cikin haske da kuma wani ɗaki akan farantin ku.