Menene Mizuna? Duk Game da Wannan Musamman, Koren Kore

Wadatacce

• Nau'in mizuna
• Amfanin lafiya
• Mai matukar gina jiki
• Mawadaci a cikin antioxidants
• Kyakkyawan tushen bitamin K
• Kyakkyawan tushen bitamin C
• Ya ƙunshi mahaɗan yaƙi da ciwon daji mai ƙarfi
• Zai iya kare lafiyar ido
• Matsaloli da ka iya faruwa
• Yadda zaka kara mizuna a abincinka
• Layin kasa

Mizuna (Brassica rapa var nipposinica) shine ɗanyen ganye mai ɗanɗano wanda yake gabashin Asiya (1).

Hakanan ana kiranta da koren mustard na Japan, gizogizan mustard, ko konya (1).

Wani bangare na Brassica genus, mizuna yana da alaƙa da wasu kayan marmari masu gicciye, gami da broccoli, farin kabeji, kale, da tsiron Brussels.

Yana da duhu kore, daɗaɗɗen ganye tare da kaɗan mai kaushi da barkono, ɗanɗano mai ɗanɗano kaɗan. Yayinda ake yawan girma don salatin salatin kasuwanci, ana iya jin daɗin dafa shi ko tsami.

Wannan labarin yayi bitar mafi yawan nau'ikan mizuna, da fa'idodi da fa'idodin su.

Nau'in mizuna

Abin sha'awa, mizuna shine ɗayan 'yan kayan lambu da aka girma a sararin samaniya a matsayin wani ɓangare na gwaji akan tashar sararin samaniya ta duniya ().

Gabaɗaya yana da sauƙin noma saboda yana da kaka mai tsawo kuma yana yin kyau a yanayin sanyi.

A yanzu haka, an gano nau'ikan mizuna 16, wadanda suka sha bamban da launi da fasali. Wadannan sun hada da wadannan (3):

• Kyona. Wannan iri-iri yana da fensir-sirara, fararen hannun jari tare da ganye mai zurfin gaske.
• Komatsuna. Wannan nau'in yana da duhu mai duhu, ganye zagaye kuma an inganta shi don ya kasance mai saurin juriya da zafi da cuta.
• Red Komatsuna. Yayi kama da Komatsuna amma tare da ganyen maroon.
• Mai arziki. Wataƙila mafi mahimmanci, irin wannan shine koren duhu kuma yana samar da furanni waɗanda suke kama da ƙananan shugabannin broccoli.
• Vitamin Green. Wannan nau'ikan yana da koren ganye masu zurfin gaske kuma ya fi jure yanayin zafi da sanyi.

Ba tare da la'akari da nau'in ba, mizuna yana da wadataccen abinci mai gina jiki kuma yana yin tsini mai zafi a kan salad ko sandwich.

Akwai mizuna iri-iri 16 da suka sha bamban da launi da kuma laushi. Wasu ma sun fi dacewa da matsanancin zafin jiki.

Amfanin lafiya

A halin yanzu akwai iyakantaccen bincike akan takamaiman fa'idodin mizuna. Duk da haka, abubuwan gina jiki na mutum - da kayan marmari gabaɗaya - an haɗasu da fa'idodi masu yawa na kiwon lafiya.

Mai matukar gina jiki

Kamar kale, mizuna yana da ƙarancin kuzari amma yana da yawa cikin bitamin da ma'adanai da yawa, gami da bitamin A, C, da K.

Kofuna biyu (gram 85) na ɗan mizuna suna samarwa (, 5):

• Calories: 21
• Furotin: 2 gram
• Carbs: 3 gram
• Fiber: Gram 1
• Vitamin A: 222% na DV
• Vitamin C: 12% na DV
• Vitamin K: fiye da 100% na DV
• Alli: 12% na DV
• Ironarfe: 6% na DV

Wannan koren ganyen yana da matukar mahimmanci a bitamin A, wanda yake da mahimmanci don kiyaye hangen nesa mai lafiya da kuma garkuwar jiki mai ƙarfi (,).

Mawadaci a cikin antioxidants

Kamar sauran kayan marmari na gicciye, mizuna shine tushen tushen antioxidants, wanda ke kare ƙwayoyin ku daga lalacewa daga ƙwayoyin da basu da tabbas wanda ake kira radicals free.

Matakan wuce gona da iri na kyauta na iya haifar da danniya da kuma kara haɗarinku na yanayi kamar ciwon sukari na 2, cututtukan zuciya, Alzheimer, kansa, da cututtukan zuciya na rheumatoid (,).

Mizuna ya ƙunshi antioxidants da yawa, gami da,,:

• Kaempferol. Nazarin gwajin-tube ya nuna cewa wannan fili na flavonoid yana da tasiri mai saurin kumburi da maganin kansa (,).
• Quercetin. Launin halitta a cikin 'ya'yan itatuwa da kayan marmari da yawa, an nuna quercetin don nuna kyawawan ƙwayoyin anti-inflammatory ().
• Beta carotene. Wannan rukuni na antioxidants na iya haɓaka lafiyar zuciya da ido, tare da kariya daga wasu cututtukan daji ().

Duk dai dai, ana buƙatar takamaiman bincike akan mizuna kanta.

Kyakkyawan tushen bitamin K

Kamar sauran ganyaye masu ganye, mizuna tana sama da bitamin K. A haƙiƙa, kofuna 2 (gram 85) na wannan tsiron mai ɗanɗano ya shirya sama da 100% na DV (5).

Vitamin K ya kasance sananne ne saboda rawar da yake takawa a daskarewar jini da lafiyar kashi.

Yana taimaka samar da sunadarai da ke cikin daskarewa, wanda ke iyakance zubar jini daga rauni ko rauni ().

Bugu da ƙari, bitamin K yana da hannu cikin ƙirƙirar ƙashi ta hanyar taimakawa gudanar da shigar da alli a jikinka, rage mutuwar osteoblasts (ƙwayoyin da ke da alhakin ci gaban ƙashi), da kuma bayyana ƙarin ƙwayoyin cuta masu alaƙa da lafiya ().

Wasu karatuttukan sun bayar da shawarar cewa karancin bitamin K na iya kara barazanar kasusuwa, yanayin da ke raunana kashin ka kuma yana kara maka barazanar karaya ().

Kyakkyawan tushen bitamin C

Mizuna shine kyakkyawan tushen bitamin C, yana ba da 13% na DV a cikin ɗan kofi biyu kawai (gram 85) ().

Wannan bitamin yana da antioxidant mai ƙarfi tare da fa'idodi da yawa, kamar su tallafawa tsarin garkuwar ku, inganta haɓakar collagen, da haɓaka ƙarfe ƙarfe (,,).

Mene ne ƙari, nazarin nazarin 15 ya danganta abincin da ke cikin bitamin C zuwa 16% rage haɗarin cututtukan zuciya, idan aka kwatanta da abincin da ke ƙasa a cikin wannan bitamin ().

Ka tuna cewa karatu a cikin sauran ƙarfe na nuna cewa yawancin bitamin C sun ɓace yayin dafa abinci. Duk da yake bincike bai binciki mizuna takamaiman ba, amfani da gajeren lokutan girki da rashin tafasa a ruwa na iya taimaka maka riƙe ƙarin wannan bitamin (,).

Ya ƙunshi mahaɗan yaƙi da ciwon daji mai ƙarfi

Mizuna yana ba da antioxidants wanda aka nuna yana da tasirin cutar kansa.

Musamman, abubuwanda keempferol ke ciki na iya karewa daga wannan cuta - kuma nazarin-bututun gwajin har ma ya lura cewa wannan mahaɗin na iya taimakawa maganin kansa (,,).

Bincike ya kuma nuna cewa kayan marmari kamar mizuna na iya rage haɗarin kamuwa da cutar kansa. Koyaya, karatu a cikin mutane sun lura da abubuwan da aka gano (,).

Duk da yake waɗannan sakamakon suna da tabbaci, ana buƙatar ƙarin binciken ɗan adam.

Zai iya kare lafiyar ido

Mizuna yana alfahari da lutein da zeaxanthin, antioxidants biyu masu mahimmanci don lafiyar ido ().

An nuna wadannan mahadi don kare kwayar ido daga lalacewar abu da kuma tace hasken shudi mai lahani ().

A sakamakon haka, suna iya kiyayewa daga lalacewar ƙwayar cuta (ARMD), wanda shine babban dalilin makanta a duniya (,,).

Bugu da ƙari, lutein da zeaxanthin suna da alaƙa da raguwar haɗarin cutar ido da cutar ciwon ido, yanayi guda biyu da za su iya lalata hangen nesa (,).

Mizuna wani ɗanyen ganye ne mai ƙarancin adadin kuzari amma yana da ƙwayoyin antioxidants da kuma muhimman bitamin masu yawa - musamman A, C, da K. Yana iya ƙarfafa ido, ƙashi, da lafiyar garkuwar jiki, a tsakanin sauran fa'idodi.

Matsaloli da ka iya faruwa

Kodayake bincike yana da iyaka, mizuna ba shi da alaƙa da wata illa mai illa.

Koyaya, cin abinci da yawa na iya haifar da matsalolin lafiya ga waɗanda ke da alaƙar kayan lambu na brassica ().

Saboda yawan kayan bitamin K, mizuna na iya tsoma baki tare da magungunan rage jini, kamar Warfarin. Sabili da haka, idan kun kasance a kan abubuwan rage jini, ya kamata ku yi magana da mai ba ku kiwon lafiya kafin ku ƙara yawan abincin da ke cike da bitamin K ().

Hakanan Mizuna yana dauke da sinadarin oxalates, wanda na iya haifar da dutsen koda ga wasu mutane idan aka sha su da yawa. Idan kun kasance masu saukin kamuwa da duwatsun koda, kuna iya rage cin abincin ku ().

Cin mizuna aminci ne ga mafi yawan mutane. Koyaya, adadi mai yawa na iya haifar da illa a cikin waɗanda ke ɗaukar abubuwan da ke rage jini ko kuma suna da babban haɗarin duwatsu na koda.

Yadda zaka kara mizuna a abincinka

Sau da yawa ana bayyana shi azaman haɗuwa tsakanin arugula da ganyen mustard, mizuna tana da ɗan ɗaci mai ɗanɗano, ɗanɗano mai ɗanɗano wanda ke daɗa dabara da dabara ga ɗanyen dafaffun kayan abinci.

Ana iya amfani da Mizuna danye a cikin salati. A zahiri, ƙila ma ka taɓa cinye shi a baya, kamar yadda ake yawan sa shi a cikin cakuda salad.

Hakanan za'a iya jin daɗin dafa shi ta hanyar ƙara shi da soyayyen-abinci, abincin taliya, pizzas, da miyan. Hakanan zaku iya dibar shi don amfani azaman kayan kwalliya akan sandwiches ko kwanukan hatsi.

Ko ka saya a kasuwar manomi ko kuma shagon sayar da abinci na gida, ya kamata a adana mizuna sabo a cikin jakar filastik a cikin daskararren aljihun tebur dinka. Sanya tawul din takarda a cikin jaka na iya taimakawa wajen fitar da duk wani danshi da zai iya sa shi lalace.

Tabbatar da kurkura ganyen sosai domin wanke duk wata datti ko tarkace kafin cin shi.

Mizuna mai daɗin ji, ɗanɗano mai ɗanɗano yana ba shi daɗi ga fasas, pizzas, soups, da soyayyen-soyayyen abinci. Abin ci ne danye ko dafa shi amma yakamata a wankeshi tukunna.

Layin kasa

Mizuna wani ɗan ganye ne mai ƙarancin adadin kuzari amma yana da yawa a cikin muhimman bitamin da kuma antioxidants.

Yana iya samar da fa'idodi da yawa ga lafiyar jiki, kamar haɓaka ƙashi, garkuwar jiki, da lafiyar ido - har ma da tasirin cutar kansa.

Duk da yake kasuwar manoman ku na iya ɗauke da ita, za ku iya samun ta a shagunan kayan abinci na Asiya.

Gabaɗaya, mizuna hanya ce mai sauƙi kuma mai gina jiki don ƙara ɗanɗano dandano a cikin salatinku na gaba ko soyayyen-soya.