Caij nplooj zeeg tsim koj yuav hlub
Taub dag yuav yog qhov kab ntawm lub caij, tab sis kuj muaj lwm yam poob qis tshaj cov khoom superstars uas nce ub nce no. Kuv tabtom tham nrog cov kabmob veggies-xav tias arugula, Zaub pob qoob, zaub qhwv, txiv kab ntxwv, zaub, thiab zaub qhwv, kom muaj npe rau ob peb tug.
Ze rau txhua tus kab mob cruciferous yog ib qhov zoo ntawm cov vitamin C, E, thiab K, thiab cov tshuaj nplua nuj xws li potassium thiab calcium.
Lawv nyob hauv cov nplua nuj, uas yog ib qho tseem ceeb rau kev poob thiab kev saib xyuas vim nws ua rau koj muaj kev txaus siab thiab pab tswj kev tshaib kev nqhis. Cruciferous veggies kuj muaj ntau dej, uas yuav pab kom koj hydrated thiab contributes rau zoo nkauj tawv thiab plaub hau.
Xws li ntau hom khoom noj khoom haus hauv koj phau ntawv qhia txhua hnub yuav ua rau koj muaj kev txhawb nqa uas yuav pab tiv thaiv koj ntawm kev mob kheesxaws (vim lawv cov nqi siab ntawm glucosinolates, sulfur-uas muaj npe rau lawv cov khoom khomob). Cov kev tshawb fawb pom tias glucosinolates hauv cov pob zeb veggies pab txo cov mob thiab txo qhov kev pheej hmoo rau kev mob cancer.
Txawm tias cov mis sulfur aroma lawv tso tawm thaum lub caij ua noj ua haus (ahem!), Cruciferous veggies yog ib qho exciting ntxiv rau cov lus noj mov. Cov kev pabcuam kev noj qab haus huv thiab kev nplua nuj yog qhov tshwj xeeb rau txhua tus. Thiab thaum nws los txog rau hauv cov khoom noj, koj tuaj yeem noj ntau npaum li koj xav tau-uas zoo npaum li cas rau koj!
Arugula
Arugula peppery nplooj yog chocolate puv pwm, xws li beta-carotene, vitamin C, folate, vitamin K, magnesium, thiab fiber, uas pab kom lub cev plawv, tshee, thiab digestive kom lawv ua haujlwm. Thiab nrog arugula noj tshaj qhov chaw ua zaub mov, nws yog ib lub txim-pleaser ntawm tej zaub mov.
Bok Choy
Ib tug txheeb ze ntawm cabbage, bok choy tau nyob ib ncig ntawm ib-paus xyoo nyob rau hauv Suav zaub mov. Ob leeg lub ntuj ntsuab nplooj thiab dawb stalks ntawm no calcium-nplua nuj zaub yog edible. Tsuas yog 9 calorie ntau ntau rau ib lub khob xwb, yog ib qho ntawm kuv lub veggie faves tshiab. Nws zoo heev rau braising, do fries, thiab kua zaub ... los yog koj noj tau nws cov nqaij nyoos!
Broccoli
Kuv thiaj li hlub nrog zaub cob pob! Ob lub stalks thiab florets yog edible thiab amazing. Broccoli tau ntim nrog kev kho mob carotenoids thiab mob kas cees glucosinolates. Tau txais tswv yim nrog zaub paj thiab ua rau kuv tus yummy me nyuam yaus daim ntawv qhia rau Broccoli Tater Tots.
Zaub pob Sprouts
Zaub pob tawg yog zoo li cov kab mob me me, nrog ib qho kev nplua mias ntawm kev noj haus thiab qab qhwv rau hauv txhua lub qhov me me. Thiab, thaum tag nrho cov hau kev ua noj ua haus cov zaub ntsuab no muaj peev xwm pab txo qis roj (cholesterol) ntau ntau, ua rau kom zoo tshaj plaws. Tias vim hais tias kev pab cuam yuav pab cuam zom zaws hauv cov qhov fibrous ntawm lub sprouts tshaj plaws. Cov fibrous pieces ces khi rau lub plab acids uas yuav feem ntau boost roj cholesterol, thiab es tsis txhob, pab kom pab lawv tawm hauv lub cev. Tsis txhob hais txog, ib khob ntawm Brussels sprouts tsuas muaj 55 calorie ntau ntau thiab muaj plaub grams ntawm filling fiber. Sim sim lawv los yog roasted (siv cov tshuaj tsuag roj thiab lub caij nrog lub tsoo ntawm ntsev thiab kua txob); lawv nyob nraum lig qab.
Cabbage
Cabbage yog ib qho ntawm kuv cov veggies superhero vim nws ultra tsis tshua muaj calorie ntau ntau thiab tau ntim nrog cov tshuaj muaj zog phytonutrients uas muaj peev xwm tiv thaiv kabmob kheesxaws. Peb nrov ntau hom yog feem ntau muaj xws li: daj ntseg ntsuab, xim liab-liab, thiab croce-textured savoy. Siv nws los nplawm li coleslaw los yog hloov cov noodles hauv cov kua zaub thiab stew, zoo li kuv cov hnyuv ntxwm thiab Cabbage.
Mustard Zaub ntsuab
Mustard zaub ntsuab yog cov nplooj pappery cov zaub ntsuab ntawm lub noob zaub thiab feem ntau siv rau yav qab teb ua noj ua haus, as Well as Indian, Suav, Japanese, thiab African cuisines. Lawv yog cov ntsim me ntsis dua li qub, thiab zoo li thaum maj mam wilted, blanched, los yog sautéed nrog spritz ntawm cov roj txiv roj roj, qee cov qoob loo tshiab, thiab lub tsoo ntsev thiab kua txob.
Radishes
Tsis txhob ntshai ntawm no pungent tsis tau qab zib ntog zaub. Radishes yog tag nrho ntawm fiber, ua lawv heev txhaws. Qhov ntawd txhais tau tias lawv yuav los siav koj tshaib plab tsis khiav koj cov calorie suav. Lawv yog cov kev noj qab haus huv zoo heev rau cov neeg sim ua poob lossis tswj lawv qhov nyhav. Radishes yog natural detoxifiers thiab yog loaded nrog anthocyanin flavonoids tiv thaiv mob cancer thiab kab mob. Txaus siab rau lawv cov nqaij nyoos, crunchy sib ntxiv rau cov zaub nyoos, kom zoo li avocado toast, roasted, los yog ntxiv rau cov kua zaub thiab cov stews.
Turnips
Ob qho tib si lub zaub (lub nplooj ntsuab ntawm turnip nroj tsuag kuj edible) thiab paus ntawm turnip yog brimming nrog muab kev pab cuam. Lawv yog cov nplua nuj nyob rau hauv poov tshuaj, vitamin C, fiber, thiab kev sib ntaus sib tua mob glucosinolates. Tsuas yog 36 calorie ntau ntau rau ib lub khob xwb, lawv yog lub zoo meej pauv rau cov qos yaj ywm hauv zaub mov thiab koj tuaj yeem siv cov zaub ntsuab ntawm qhov chaw ntawm spinach.
Joy Bauer, MS, RDN, CDN, yog tus kws kho mob thiab khoom noj khoom haus kws tshaj lij rau NBC's Today Show thiab founder ntawm Nourish khoom noj txom ncauj .
> Source:
> Keck AS, Finley JW. Cruciferous zaub: cancer kev tiv thaiv mechanisms glucosinolate hydrolysis khoom thiab selenium. Kev Mob Cancer Ther . 2004 Mar; 3 (1): 5-12. http://www.ncbi.nlm.nih.gov/pubmed/15035868