Nomunyori munyori Evan Driscoll we VegOnline.org
Chii Chidimbu cheMasitadhi?
Doardard magidhi ndeimwe yezvinhu zvisingafari, asi zvinonaka, miriwo mune chikamu chekubereka. Zvine mavara akasiyana-siyana, zvinotapira zvinokonzera, uye zvinogadzirisa zvigadzirisiti, vanoita kuwedzera kukuru kukicheni. Izvo zvinowanzoitika kuti zvine utano hwakanyanya, hutakura huwandu hwakawanda hwevhitamini nemaminera muzvikamu zvishoma zvemakori.
Kudya masayadhi nguva dzose kuchaparadzanisa kudya kwako kwezvokudya, kukupa simba guru, uye kuwedzera kuparadzaniswa kwemavara kune imwe nzvimbo yese yaunodya.
Mustard Green Nutrition uye Health
Imwe mukombe wemasitadhi yemichero inobereka zvinopfuura 500% yehuwandu hwemazuva ose evhitamini K, 85% ye vitamin A yako yezuva nezuva, 60% yevhitamini C, uye mazinga akawanda evanhu, manganese, dietary fiber, calcium, uye zvishoma zvepurotini kuti vashandise . Icho chizhinji chekudya kunovaka makumi maviri emakoriki anokosha kwezvokudya!
Iyo yakakura yevhitamini K yakagadzirwa nemasitadhi mashizha ine simba rinopesana nekuvhiringidza zvinhu zvinovandudza utano hwemwoyo. Kunyanya kuputika mumoyo yemagetsi kwakabatanidzwa zvakananga nechirwere chepfungwa, saka iyo yakakura yevhitamini K inogadzira sardhi inodyara zvokudya-zvine utano hwemwoyo. Uyewo, fiber inodyara mumasayadhi yakaratidzwa kuderedza zvakakwana cholesterol mazera kune avo vane plesxisting cholesterol yakakwirira, vachiita kuti mwoyo yavo ive nehutano hwakanaka.
Mustard magedhi anewo zvakanyanya zvakakwirira zve-anti-oxidants. Vitamine A, C, E, pamwe chete nemaminerari manganese, zvose zvinoshanda sevanorwisa-inogunha mumuviri. Anti-oxidants inopupurirwa nekenza fighters, kuchengetedza radicals pachena uye masero anogadziriswa kubva pakakuvadza masero akavakidzani. Kana vakasununguka radicals vanoenda vasina kuongororwa kwenguva yakareba kwenguva, vanogona kukonzera kukanganisa kweketani pakati pemakemikoro, pakupedzisira kushungurudza masero, izvo zvinogona kutungamirira kuchinja kana vachizvinyora ivo pachavo.
Iyi ndiyo nzvimbo yekubvisa kenza, uye mashizha emufudzi wepamusoro-anti-inogadzirisa zvinhu anogona kubatsira kudzivirira marudzi akawanda ekenza pakuumba.
Mustard magedhi anewo chirongwa che phytonutrients kuti upe. Phytonutrient ishoko rakanaka kune chimiro chakakonzerwa nemiti isati chave ichizivikanwa sechirongwa chinokosha (kufanana ne vitamini A, fiber diet, etc.). Izvo zvakasiyana-siyana zvepirtonutrients mumasitadhi mashizha anoitawo basa mukuderedza kushungurudzika kwehutachiona pamasero ari mumuviri, kuenderera mberi nekenza-kurwisa nzvimbo.
Mbeu yemasipireji mapeji okuedza:
- Creamed Mustard Greens
- Chickpeas neMasitadhi Greens
- Steamed Golden Beet ne Mustard Greens
- Indian Mustard Greens neSipinachi (Sarson Ka Saag)