Menene Fa'idodin Lafiya na Farin kabeji?

Wadatacce

• Farin kabeji 101
• Bayanan Abincin Farin kabeji
• Amfanin lafiya na Farin kabeji
• Yana inganta narkewar lafiya
• Zai Iya Rage Ciwon Cutar
• Yana Inganta Lafiyar Jiki
• Taimakawa Rage Nauyi da Gudanarwa
• Abubuwan da ke iya yiwuwa na Farin kabeji
• Yadda za a Dauki, Shirya, da Cin Farin Farin Kaya
• Bita don

Godiya ga furotin mai wadataccen abinci mai ɗorewa da ɗimbin yawa a cikin ɗakin dafa abinci, farin kabeji ya zama sananne a cikin 'yan shekarun da suka gabata - kuma ba ya tsayawa nan da nan. Halin da ake ciki: Shinkafa farin kabeji da Pizza farin kabeji ba kawai suna da kyau ba, amma sun zama wani ɓangare na al'ada. Amma farin kabeji yana da ƙoshin lafiya kamar yadda kowa yasan yadda zai kasance?

Anan zurfin nutsewa cikin abin da ke sa wannan kayan lambu na giciye ya cancanci babban tauraro, sannan hanyoyin ƙwararrun masarufi don jin daɗi.

Farin kabeji 101

Farin kabeji wani tsirrai ne mai gicciye mai kauri, fari-fari wanda aka sani da "curd" wanda ya ƙunshi ɗaruruwan ƙananan furanni marasa ƙarfi, a cewar Ma'aikatar Lafiya ta Iowa. (Don haka “furen” da sunansa. Hankali = busa.) Yayin da iri-iri iri-iri aka fi samun su, akwai kuma ruwan 'ya'yan lemo, kore, da shunayya, kamar yadda likitan abinci mai rijista Alyssa Northrop, M.P.H., R.D., L.M.T. A matsayin kayan lambu na cruciferous, farin kabeji yana da alaka da kabeji, Brussels sprouts, turnips, collard greens, Kale, da broccoli - duk wani ɓangare na Brassicaceae dangi, a cewar Mayo Clinic Health System.

Bayanan Abincin Farin kabeji

Akwai dalilin farin kabeji ya zama abin sha'awa a babban kanti a kusan dare: yana da AF mai gina jiki. Abin mahimmanci, yana fashewa da abubuwan gina jiki, ma'adanai, da bitamin, gami da riboflavin, niacin, da bitamin C. Hakanan yana da yawa a cikin antioxidants, godiya ga bitamin C da carotenoids (aladun shuke -shuke waɗanda suka zama bitamin A a cikin jiki).

Amma ga abin da ke sa farin kabeji da ta Brassicaceae Suna da wadata a cikin glucosinolates, abubuwan da ke ɗauke da sulfur tare da kaddarorin antioxidant masu ƙarfi, bisa ga binciken da aka buga a Rigakafin Abinci da Kimiyyar Abinci. Abubuwan da aka samo, waɗanda aka samo asali a cikin kayan lambu na cruciferous, suna tallafawa detoxification da rage kumburi a jiki, in ji Aryn Doll R.D.N. (BTW, "detoxification" a cikin wannan mahallin yana nufin yin abubuwa masu haɗari masu haɗari, irin su carcinogens, marasa guba. Glucosinolates suna taka rawa ta hanyar haifar da enzymes masu lalata da ake bukata don yin hakan, bisa ga nazarin 2015.)

Anan ga bayanin sinadirai na kofi ɗaya na ɗanyen farin kabeji (~ gram 107), bisa ga Ma'aikatar Aikin Gona ta Amurka:

• 27 kcal
• 2 grams na furotin
• 1 gram mai
• 5 grams na carbohydrates
• 2 grams na fiber
• 2 grams na sukari

Amfanin lafiya na Farin kabeji

Tare da yawancin mahimman abubuwan gina jiki, farin kabeji kayan lambu ne masu lafiya. Gaba, fa'idodin kiwon lafiya na farin kabeji, a cewar masu cin abinci da binciken kimiyya.

Yana inganta narkewar lafiya

Kayan lambu wasu daga cikin mafi kyawun tushen fiber, kuma tare da gram 2 a kowace kofi, farin kabeji bai bambanta ba. Wannan babban labari ne ga sashin jijiyar ku, kamar yadda "fiber yana tallafawa lafiyar narkewar abinci ta hanyar kiyaye hanji akai-akai," in ji Bansari Acharya R.D.N., masanin abinci mai gina jiki mai rijista a Love Love. Farin kabeji ya ƙunshi fiber mai narkewa da mara narkewa, yana ƙara Doll, kodayake yana da arziƙi musamman cikin fiber mara narkewa, wanda baya narkewa cikin ruwa. "Kuna iya tunanin fiber maras narkewa a matsayin tsintsiya wanda ke ratsa jikin ku don kiyaye abinci da ɓarna motsi," in ji ta. "Yana ƙara ɗimbin yawa ga kujeru, wanda ke goyan bayan motsi da tsari." A gefe, fiber mai narkewa yayi narke cikin ruwa, ƙirƙirar wani abu mai kama da gel wanda ke jinkirin narkar da abinci kuma yana riƙe da ku. (Mai Alaƙa: Waɗannan fa'idodin Fiber suna sanya shi mafi mahimmancin kayan abinci a cikin abincin ku)

Zai Iya Rage Ciwon Cutar

Saboda suna cike da abubuwan gina jiki masu kyau, farin kabeji da sauran kayan marmari na giciye a halin yanzu ana nazarin su saboda kaddarorin rigakafin cutar kansa, a cewar Cibiyar Ciwon daji ta Ƙasa. Farin kabeji, musamman, yana da "wadataccen taro na mahaɗan antioxidant, gami da bitamin C, beta-carotene, da phytonutrients kamar quercetin da kaempferol," in ji Doll. (Tunatarwa mai sauri: antioxidants na warkar da radicals na kyauta, kwayoyin cutarwa masu cutarwa waɗanda zasu iya haɓaka damuwa na oxyidative - sabili da haka, ƙara haɗarin yanayi na yau da kullun da cutar kansa - lokacin da suka tara kuma suka fita daga iko.)

Duk glucosinolates a cikin kayan lambu na giciye na iya ba da hannu. Lokacin da kuka shirya (watau yanke, zafi), tauna, kuma a ƙarshe narkar da farin kabeji, alal misali, glucosinolates sun rushe zuwa mahadi kamar indoles da isothiocyanates - duka an gano su don hana ci gaban cutar kansa a cikin beraye da beraye, a cewar NCI. Menene ƙari, an nuna nau'in isothiocyanate guda ɗaya (sulforaphane) don hana haɓakar ƙwayoyin kansar kwai a cikin binciken lab na 2018 da kuma ƙwayoyin kansar hanji a cikin binciken lab na 2020. Koyaya, ƙarin karatu akan mutane ya zama dole. (Gaskiya mai ban sha'awa: broccoli sprouts kuma suna da wadata a cikin sulforaphane.)

Yana Inganta Lafiyar Jiki

Idan ya zo ga amfanin kiwon lafiya na farin kabeji, ba za ku iya mantawa game da yawan matakansa na choline ba, wani muhimmin sinadari mai gina jiki wanda ke taimakawa kwakwalwar ku da tsarin juyayi don daidaita ƙwaƙwalwar ajiya, yanayi, da sarrafa tsoka, a tsakanin sauran ayyuka, bisa ga Cibiyar Ƙasa ta Ƙasa. na Lafiya. Hakanan ana ɗaukar Choline a matsayin "ginshiƙan ginin ginin acetylcholine, ƙwayoyin jijiyoyin manzon sinadarai suna amfani da su don sadarwa da juna," in ji Northrop. Acetylcholine yana da mahimmanci don ƙwaƙwalwar ajiya da fahimta - da yawa, a gaskiya, cewa "ƙananan matakan sun haɗu da cutar Alzheimer," in ji Northrop (da NIH, don wannan al'amari).

Sulforaphane yana da baya a cikin wannan sashin, shima. Maganin maganin cutar kansa da ke fama da cutar kansa da tasirin kumburi na iya rage haɓakar cututtukan neurodegenerative, gami da cutar Alzheimer, cutar Parkinson, da sclerosis da yawa, bisa ga bita na 2019 a cikin Jaridar Turai ta Magunguna. Menene ƙari, labarin 2019 a ciki Yanayin Brain Har ila yau, ya nuna cewa sulforaphane na iya inganta neurogenesis ko ci gaban kwayoyin jijiya, yana kara kare tsarin ku.

Taimakawa Rage Nauyi da Gudanarwa

Idan aka yi amfani da shi a maimakon abinci mai kalori mai yawa-kamar, a ce, ɓawon burodi a cikin kwari-farin kabeji na iya taimaka maka rasa da/ko sarrafa nauyi. ICYMI a sama, kofi ɗaya na ɗanyen farin kabeji yana da adadin kuzari 27 kawai, wanda hakan ya sa ya zama abin mamaki "masanyawa ga mafi yawan adadin kuzari, abinci mafi girma na carbohydrate kamar shinkafa ko dankali," in ji Doll.Kuma lokacin da kuka ƙaddamar da shi don ƙaramin carb (tunani: shinkafa farin kabeji maimakon farar shinkafa), zaku iya rage adadin adadin kuzari da kuke cinyewa duk rana yayin da kuke ci gaba da gamsuwa, in ji Acharya. Fiber a cikin farin kabeji na iya "ƙara jin gamsuwa da cikawa na tsawon lokaci," in ji ta, wanda zai iya sarrafa sha'awar ku a cikin yini. (Dubi kuma: 12 Abincin Abincin Lafiya don Rage nauyi, A cewar masu cin abinci)

Sannan akwai farin ciki na farin kabeji. A gaskiya ma, kusan kashi 92 na kayan lambu na cruciferous shine H2O. Kamar yadda kila ka sani, wani muhimmin sashi na sarrafa nauyi mai nasara shine kiyaye isasshen ruwa - kuma kasancewar yawancin nauyinsa ruwa ne, farin kabeji na iya taimakawa tare da cimma burin.

Abubuwan da ke iya yiwuwa na Farin kabeji

Shahararren kayan lambu na iya zama ba kowa bane. Cruciferous veggies suna da hadadden sukari da ake kira raffinose wanda ke da wahala ga wasu mutane su narke, a cewar Harvard Health Publishing. Hakan na iya haifar da “yawan iskar gas da kumburin ciki, don haka mutanen da ke da tsarin narkewar abinci ko kuma masu saurin kamuwa da iskar gas ya kamata su takaita adadin farin kabeji da suke ci, musamman a danyensa da kuma kusa da lokacin kwanciya barci,” in ji Acharya. Kayan lambu na cruciferous kuma sun ƙunshi mahadi na goitrogenic "ko abubuwan da ke tsoma baki tare da aikin thyroid," in ji Doll. Abubuwan goitrogen sun fi girma a cikin farin farin kabeji, don haka idan kuna da cutar ta thyroid, Doll yana ba da shawarar tafasa ko shayar da veggie don rage waɗannan mahaɗan. Babu ciki ko thyroid damuwa? Ci gaba da sara.

Yadda za a Dauki, Shirya, da Cin Farin Farin Kaya

"Hanyar da aka fi sani da siyan farin kabeji shine sabo ne a cikin sashin samarwa ko kuma a matsayin daskararrun fulawa a cikin sashin injin daskarewa," in ji Northrop. Lokacin siyan sabon salo, nemi madaidaiciya, fararen kai tare da fulawar da aka ɗora; ganyen ya zama karatu da koren haske, a cewar Mayo Clinic Health System. Fure -fure masu sassauƙa, tabo masu launin ruwan kasa, da ganyen rawaya duk alamomi ne da yakamata ku ɗauki wani shugaban farin kabeji.

Farin kabeji yana ci gaba da samun ~lokaci ~, don haka kantin kayan miya na iya cika cika da kayan farin farin da aka shirya. Kuna iya samun "farin kabeji wanda yayi kama da dankali mai daskarewa da farin kabeji wanda aka yi amfani da shi azaman madadin shinkafa," in ji Northrop. Akwai kuma farin kabeji pizza ɓawon burodi, farin kabeji pancakes, da kuma alkama gari yi da busasshen farin kabeji, ta kara da cewa - kuma shi ke kawai zare saman. Sannan akwai gwangwani gwangwani mai gwangwani, aka escabeche, in ji Northrop. "Mafi kyawun zaɓi, duk da haka, shine farin kabeji sabo ne ko daskararre," in ji ta. Amma idan kuna son gwada samfuran farin kabeji, "ku yi hankali da abubuwan da ba dole ba ko abubuwan da ba dole ba, kuma ku kula da wuce haddi na sodium," in ji Northrop.

A gida, yanke sabon farin kabeji yana da sauƙi: Sanya shi a kan katako, florets suna fuskantar sama. Yanke kai tsaye zuwa tsakiyar (tsawon), sannan sanya gefen leɓe na kowane rabi akan allo. Yanke tsakiyar kowannensu don ƙirƙirar guda huɗu. Na gaba, yanke mai tushe a kusurwa - mai da hankali kan wuraren da furen ke saduwa da tushe - sannan ku raba furen farin kabeji da hannuwanku. Sihiri. (Mai Alaƙa: Caulilini Yana Gab da Zama Sabon Kayan lambu da kuka fi so)

Fure -furen da aka raba za su kasance na tsawon kwanaki huɗu a cikin firiji, a cewar Tsarin Kiwon Lafiya na Mayo, amma kuna son jefa su bayan hakan. (Dukan kawuna ya kamata su wuce tsawon kwanaki huɗu zuwa bakwai.) Kuna iya cin farin kabeji danye ko dafa ta tururi, tafasa, gasa, ko sautéing; za ku san an dafa shi a lokacin da yake da kutsawa tukuna. (Neman adana mafi yawan abubuwan gina jiki? Turi shine mafi kyawun zaɓi, in ji Doll.)

Idan kuna shirye don shiga cikin farin kabeji, gwada waɗannan kyawawan ra'ayoyi don cin farin kabeji:

A matsayin gasasshen tasa. "Yi gwada gasa dukan kan farin kabeji don cin ganyayyaki mai daɗi," in ji Northrop. Yanke ganyen da tauri mai tauri, tabbatar da kiyaye fulawar su kasance. Goga da man zaitun, ƙara kayan yaji, da gasa (yanke gefen da ke fuskantar ƙasa) na mintuna 30 zuwa 40 a digiri 400 na Fahrenheit. Don sigar sigar yatsa, gasa farin kabeji yana fure a digiri Fahrenheit 450 na mintuna 20 sannan ku haɗa tare da miya da kuka fi so.

A cikin curry. Acharya ya ce: "Wanda aka fi ci a cikin abincin Indiya, curry na farin kabeji za a iya haɗa shi da sauran kayan lambu irin su Peas da dankali." Ana yawan ba da shi da burodi (watau roti ko naan) da/ko shinkafa, in ji ta.

A cikin miya. Furen farin kabeji ya zama mai ƙima sosai lokacin dafa shi da gauraye, yana mai sa su zama cikakke ga miya "tsami" mai tsiro. Wannan miyar farin kabejin dankalin turawa, alal misali, tana da wadata da gamsarwa.

Kamar shinkafa. Don a sauƙaƙe, sayo farin kabeji mai ƙanshi - watau Rice Farin kabeji na Yanayin Yanayi, $ 20 akan buhu 6, instacart.com - a shagon. "Har ila yau, za ku iya amfani da na'urar sarrafa abinci don bugun farin kabeji har sai ya yi kama da hatsin shinkafa," in ji Northrop. Haɗa shi tare da kayan ciki, yi amfani da shi a wuri ko shinkafa a cikin soyayyen nama ko curry tasa, ko yin faranti mai ban sha'awa risotto. Ga yadda: Ku dafa shinkafa farin kabeji tare da tafarnuwa da man zaitun a cikin kayan lambu har sai ya yi laushi da tsami, kimanin mintuna 10, in ji Northrop. Mix a cikin Parmesan, kakar tare da gishiri da barkono, da saman tare da chives ko faski don cin abinci mara kyau.

Kamar yadda Buffalo fuka-fuki. Wannan appetizer ya shahara sosai wanda zaku iya samun sa a cikin sashin daskararre na yawancin kantin kayan miya. Gwada: Gaba ɗaya Veggie! Daskararre Buffalo Farin kabeji, $ 6, target.com. Ko kuma a yi shi a gida ta hanyar jefa furannin farin kabeji a cikin Buffalo sauce da gasa na minti 25 a digiri 375 na Fahrenheit. "Ku yi hidima tare da sandunan seleri," in ji Northrop, ko gwada shi da kayan sawa na tushen cashew.

A cikin santsi. Yana iya zama baƙon abu, amma a zahiri yana aiki. Haɗa daskararre farin kabeji tare da 'ya'yan itace mai daɗi kamar strawberries ko mangoro, kuma ba za ku ma iya ɗanɗano kayan lambu ba. Gwada wannan ɗanɗano farin kabeji smoothie, cikakke tare da almond man shanu da zuma.

Bita don