12 Izinzuzo Zezempilo Zembewu Yesinaphi

Izinkulungwane zeminyaka, imbewu yesinaphi ibilokhu iyisisekelo sokudla emhlabeni jikelele. Lezi zinhlamvu ezincane zinikeza i-punch enamandla uma kuziwa empilweni yakho. I-mustard, eyenziwe ngembewu yesinaphi echotshoziwe, inezela ukunambitheka okumnandi ezitsheni. Ngentshisekelo ekhulayo yokusebenzisa izithako zemvelo, isinaphi isiba isengezo esidumile emikhiqizweni emisha. Qhubeka ufunda ukuze ufunde mayelana nezinzuzo zezempilo ezimangalisayo zalokhu imbewu enomsoco.

Zivelaphi Lezi Zimbewu Ezinamandla?

I-mustard ingeyomndeni wemifino ye-cruciferous enomsoco, kanye ne-broccoli, iklabishi, ne-kale. Kokubili amaqabunga kanye nembewu yesitshalo sesinaphi kunikeza ukubaluleka kokupheka kanye nokwelapha. I-mustard yaziwa ngokunambitheka kwayo okubabayo kanye nezakhiwo zokwelapha. Isayensi yesimanje manje ithola izinzuzo eziningi zezempilo ezinikezwa yilesi sitshalo.

Inani Lomsoco Wembewu Yesinaphi

Izinhlobo eziningi zesinaphi zicebile kakhulu ngomsoco. Imbewu yesinaphi, ikakhulukazi, iqukethe amazinga aphezulu ethusi, i-calcium, insimbi, i-magnesium, i-phosphorus, i-potassium, i-sodium, i-zinc, i-manganese ne-selenium.

Imbewu yesinaphi nayo inkulu umthombo wamavithamini B amaningana njenge-thiamin, i-riboflavin, ne-vitamin B6. Banikeza uvithamini C, uvithamini K, ne-folic acid futhi. Imbewu yesinaphi iphezulu ku-fiber yokudla kanye nezinhlanganisela ezizuzisayo ze-bioactive njengama-antioxidants namafutha e-polyunsaturated.

• Ngama-gramu angu-20 wembewu yesinaphi

12 Izinzuzo Zembewu Yesinaphi

1. Vimbela Umdlavuza: Ucwaningo olujabulisayo lubonisa ukuthi imbewu yesinaphi ingasiza ekuvimbeleni ukukhula komdlavuza ngenxa yezinhlanganisela zayo eziyingqayizivele. Lezi zinhlamvu ziqukethe i-glucosinolates ne-myrosinase, izifundo ezibonisa ukuthi zingase zivimbele ukwakheka nokusabalala kwamangqamuzana omdlavuza. 

2. Yehlisa Ikhanda: Uma uhlushwa ikhanda elishaya ngamandla noma i-migraines, imbewu yesinaphi ingasiza ekunikezeni impumuzo. Lezi zinhlamvu ziqukethe amazinga aphezulu e-magnesium, imineral eyaziwa ngokukwazi ukukhulula isimiso sezinzwa. Uma idliwe, i-magnesium esembewini yesinaphi ingase ibe nomthelela wokudambisa okungadambisa ukushuba, futhi kuqiniswe imizwa nemisipha okubangela ubuhlungu bekhanda. Ngokuphumuza imithambo yegazi nokukhulula ukuvuvukala, i-magnesium esembewini yesinaphi inganciphisa ubuhlungu bekhanda kanye nemvamisa.

3. Thuthukisa Ukugaya: Ukuqunjelwa nokuqunjelwa kungase kungakhululeki, kodwa imbewu yesinaphi ingasiza ekubuyiseleni isimiso sakho sokugaya ukudla. Lezi zinhlamvu zigcwele i-fiber, isakhi esingeza indle futhi sikhuthaze ukuphuma kwamathumbu njalo. I-fiber esembewini yesinaphi ingaqeda ukuqunjelwa ngokukhuthaza ukuhamba kwesisu. Imbewu yesinaphi iqukethe nama-enzyme asiza ukugaya futhi akhulule igesi nokuqunjelwa. Ngokuthuthukisa ukugaya kanye nemikhuba yamathumbu, imbewu yesinaphi ingakwazi ukwelapha ngempumelelo ukugayeka kokudla.

4. Thuthukisa Impilo Yenhliziyo: Izinhlanganisela ezizuzisayo kuwoyela lwesinaphi zinganciphisa i-cholesterol ye-LDL ngenkathi iphakamisa amazinga e-HDL. Lokhu kuthuthukisa isilinganiso sakho se-cholesterol, kusekele inhliziyo enempilo nokujikeleza kwegazi. Ngokulawula i-cholesterol, uwoyela lwesinaphi uvimbela ukunqwabelana kwama-fatty plaque emithanjeni engaholela esifweni senhliziyo nesifo sohlangothi. Ukwenza uwoyela wesinaphi ube yingxenye yokudla kwakho okuvamile kunganciphisa kakhulu ingozi yezinkinga zenhliziyo nemithambo yegazi.

5. Isiza Ukwenza Amathambo, Amazinyo, nezinsini Kuqine: Imbewu yesinaphi iqinisa amathambo, amazinyo, izinsini, izinwele nezinzipho ngenxa yokuqukethwe kwe-selenium. I-Selenium iyiminerali ethuthukisa ukuminyana kwamathambo namandla koqweqwe lwamazinyo. Izinto ezilwa nokuvuvukala ezisembewu yesinaphi zinciphisa ukuvuvuka kwezinsini kanye nobuhlungu bamazinyo. Ukusebenzisa uwoyela wesinaphi ukubhucunga izinsini kungashukumisa ukujikeleza kwegazi futhi kuqede ukuvuvukala.

6. Ikhuthaza Isikhumba Esinempilo: Ngaphezu kwezinzuzo zangaphakathi, ukusetshenziswa kwezihloko zamafutha embewu yesinaphi hydrates futhi kunondle isikhumba. Amafutha athambisa ukoma ngenkathi esusa ukungcola namagciwane ezimbotsheni. Imbewu yesinaphi inezinhlanganisela ezinciphisa ububomvu benduna nokucasuka. Ngokusetshenziswa njalo, uwoyela wembewu yesinaphi ushiya isikhumba sibukeka sivuselelwe, sinethoni elinganayo, futhi sinempilo.

7. Ikwenza Ubukeke Umncane: Imbewu yesinaphi inikeza imiphumela yokulwa nokuguga ngamavithamini A, C, kanye no-K. La mavithamini alwa ne-antioxidant alwa nama-radicals mahhala abangela imibimbi. I-Vitamin C ithuthukisa ukukhiqizwa kwe-collagen ukuze isikhumba siqine, futhi uvithamini A ulungisa ukulimala kwelanga. Umsebenzi we-antioxidant usiza ukuguga okubonakalayo kancane ukuze kubonakale ubusha.

8. Nikeza Ngemiphumela Ye-Antioxidant: Imbewu yesinaphi igcwele ama-antioxidants anamandla avikela amaseli akho. Aqukethe izinhlanganisela ze-phenolic ezinciphisa ama-radicals mahhala, okungama-molecule angazinzile angalimaza i-DNA kanye nolwelwesi lwamaseli. Ama-phenolic asembewu yesinaphi akhipha lawa ma-radicals mahhala ngaphambi kokuba abangele ukucindezeleka okwenziwe nge-oxidative kanye nesifo esingamahlalakhona. Imbewu yesinaphi iphinde ibe ne-antioxidant vitamin E. Ngokusetshenziswa njalo, ama-antioxidants asembewu yesinaphi angathuthukisa ukuzivikela, ukuguga kancane, futhi anciphise ingozi yokugula.

9. Ushukela Wegazi Ophansi: Kubantu abanesifo sikashukela sohlobo 2, ukufaka imbewu yesinaphi ekudleni kwakho kungasiza ukwehlisa amazinga kashukela egazini. Ucwaningo olulodwa lwathola ukuthi ukuthatha izithako zembewu yesinaphi kanye nemithi yesifo sikashukela kunciphisa ushukela wegazi ngaphezu kwemithi yodwa. Izinhlanganisela ezisembewini yesinaphi zingasiza ekulawuleni amazinga e-insulin neglucose. Ukwengeza imbewu yesinaphi ekudleni noma ukuthatha okukhishwe kungase kuthuthukise ukulawula ushukela wegazi futhi kunciphise izinkinga kulabo abanesifo sikashukela.

10. Bonisa Izakhiwo Ze-Antimicrobial: Izithako ezifana ne-sinigrin ne-sinalbin kumbewu yesinaphi zinemiphumela elwa namagciwane ngokumelene nezinhlobo ezihlukahlukene zamagciwane. Lokhu kubangelwa amandla abo okuvimbela ama-enzyme e-bacterial kanye nokulimaza ulwelwesi lwamaseli.

11. Amathuba Okwelapha I-Psoriasis: Ucwaningo lwangaphambili lubonisa ukuthi imbewu yesinaphi ingasiza ekwehliseni izimo zesikhumba ezivuvukalayo, njenge-psoriasis. Olunye ucwaningo lwathola ukuthi izinhlanganisela ezithile zembewu yesinaphi zibonisa imiphumela elwa nokuvuvukala enciphisa ukuvuvukala okuhlobene ne-psoriasis.

12. Thuthukisa Impilo Yezinwele: Amafutha e-mustard, atholakala kumbewu yesinaphi ecindezelwe, aqukethe izakhi ezizuzisayo ezingaqinisa futhi zithuthukise impilo yezinwele. Ama-acids anamafutha, ama-antioxidants, namaprotheni kuwoyela lwesinaphi ondla izimpande zezinwele, akhuthaze ukukhanya, ukukhula, namandla. Ukuhlikihla ngobumnene amafutha e-mustard ekhanda lakho kungase kusize ukuvimbela ukumpunga ngaphambi kwesikhathi nokulahlekelwa izinwele.

Isiphetho

Imbewu yesinaphi inikeza izinzuzo eziningi zezempilo ezisekelwa isayensi. Ukufaka lembewu enambitheka ekudleni kwakho kungasiza ekunciphiseni ubuhlungu bekhanda, ukuthuthukisa ukugaya, ukusekela impilo yenhliziyo, ukuqinisa amathambo namazinyo, kuzuzise isikhumba nezinwele, ukubambezeleka kokuguga, kunikeze isivikelo se-antioxidant, ukulawula ushukela wegazi, nokunye. Ukwengeza imbewu yesinaphi ekudleni kwakho noma ukusebenzisa amafutha kungakuvumela ukuba usebenzise izakhi zazo. Ngokunambitheka okubabayo, okubabayo kanye nemiphumela eminingi yezempilo, imbewu yesinaphi yenza isengezo esinempilo nesihlwabusayo kunoma yikuphi ukudla.