Muaj pes tsawg leeg thiab cov ntsiab lus calorie ntawm kai-lan. Cov txiaj ntsig thiab kev phom sij ntawm Suav broccoli. Cov yam ntxwv ntawm kev npaj, zaub mov txawv rau zaub mov thiab dej haus.
Kai-lan yog zaub uas muaj rau ob nplooj thiab zaub qoob loo tib lub sijhawm, vim rab diav rawg tsis tsim. Lwm lub npe yog Suav cov zaub ntsuab, Suav zaub paj zaub, gailan, hon-tsa-tai, chale, thiab txawm tias yog cov noob paj yeeb. Txhua qhov chaw saum nruab ntug ntawm cov nroj tsuag tau noj: tsis tau qhib lub paj, cov nplooj ntsuab-daj daj, cov qia. Qhov tom kawg tshwj xeeb tshaj yog txaus siab rau cov lus qhia zoo li kev sib tw hluas asparagus. Cov zaub saj zoo li kale, zaub paj thiab asparagus ua ke, lossis zaub ntsuab, tab sis tsis muaj tus yam ntxwv qab zib. Yuav noj tau raw thiab tom qab kho cua sov.
Cov muaj pes tsawg leeg thiab cov ntsiab lus calorie ntawm Suav zaub qhwv
Hauv daim duab, kai-lan kale
Suav broccoli tau txais txiaj ntsig zoo tsis tsuas yog rau nws qhov qub saj, tab sis kuj rau nws cov khoom noj khoom haus. Cov vitamins thiab ntxhia muaj pes tsawg leeg ntawm cov zaub yog nplua nuj, lub zog muaj nqis tsawg. Cov khoom tuaj yeem suav nrog kev nyab xeeb rau hauv kev yuag poob.
Cov ntsiab lus calories ntawm kai-lan yog 26 kcal rau 100 g, ntawm uas
- Cov protein - 1.2 g;
- Rog - 0.8 g;
- Cov carbohydrates - 2.1 g;
- Kev noj haus fiber ntau - 2.6 g;
- Tshauv - 0.83 g;
- Dej - 93 g.
Cov vitamins rau 100 g
- Vitamin A, RE - 86 mcg;
- Beta Carotene - 1.032 mg;
- Lutein + Zeaxanthin - 957 mcg;
- Vitamin B1, thiamine - 0.1 mg;
- Vitamin B2, riboflavin - 0.153 mg;
- Vitamin B4, choline - 26.5 mg;
- Vitamin B6, pyridoxine - 0.074 mg;
- Vitamin B9, folate - 104 mcg;
- Vitamin C, ascorbic acid - 29.6 mg;
- Vitamin E, alpha tocopherol, TE - 0.5 mg;
- Vitamin K, phylloquinone - 89.1 μg;
- Vitamin PP, NE - 0.459 mg;
Macronutrients rau 100 g
- Potassium, K - 274 mg;
- Calcium, Ca - 105 mg;
- Magnesium, Mg - 19 mg;
- Sodium, Na - 7 mg;
- Phosphorus, P - 43 mg.
Microelements rau 100 g
- Hlau, Fe - 0.59 mg;
- Tooj liab, Cu - 64 μg;
- Selenium, Se - 1.4 μg;
- Zinc, Zn - 0.41 mg.
Cov kai-lan muaj
- fatty acids ua lub luag haujlwm rau cov hluas thiab kev zoo nkauj, omega-3 thiab omega-6;
- sulforane - tus neeg sawv cev anticancer;
- flavonoids - cog polyphenols nrog cov tshuaj tua kab mob thiab cov kab mob tua kab mob, nrog rau qhov tseem ceeb ntawm quercetin thiab campferol.
Muaj ntau ascorbic acid nyob rau hauv muaj pes tsawg leeg ntawm Suav cabbage kai-lan ntau dua hauv txiv kab ntxwv. Ib feem ntawm cov zaub xas lav (80 g) muaj 67% ntawm tus nqi niaj hnub ntawm cov vitamins C thiab A, uas txhawb nqa kev tiv thaiv kab mob organic.
Cov txiaj ntsig ntawm Suav cabbage kai lan
Cov txiaj ntsig muaj txiaj ntsig ntawm mustard orchid tau pom los ntawm cov kws kho mob ntawm Indochina. Nws tau pom zoo kom nkag mus rau hauv kev noj zaub mov ntawm poj niam cev xeeb tub thiab pub niam mis txhawm rau txhawm rau txhawm rau khaws cov zaub mov muaj txiaj ntsig, tshwj xeeb yog calcium. Nws tsawg dua li cov khoom siv mis, tab sis nws yooj yim dua rau zom.
Cov txiaj ntsig ntawm kai-lan zaub qhwv
- Ua tsaug rau zinc thiab ascorbic acid, nws txhawb kev tiv thaiv ruaj khov.
- Txo kev pheej hmoo ntawm kev mob qog noj ntshav lub mis los ntawm kev ua kom cov tshuaj estrogen zoo.
- Nws muaj cov tshuaj tiv thaiv kab mob antioxidant, cais cov dawb radicals taug kev hauv plab hnyuv thiab hauv cov hlab ntshav.
- Txhawb kev tsim cov cell atypical, nres qhov ua phem ntawm neoplasms.
- Vim tias muaj cov fiber ntau, nws ua kom nrawm peristalsis, tiv thaiv kev sib sau ntawm slags thiab co toxins. Normalizes digestive txheej txheem, relieves cem quav.
- Txo cov qib roj "phem", txo qhov kev pheej hmoo ntawm kab mob plawv, ischemia, plawv nres, mob hlab ntsha tawg.
- Vim yog omega-3 thiab cov vitamins B nyuaj, nws txo cov txheej txheem degenerative hauv lub hlwb, txhim kho kev nco nco, thiab ua kom lub zog ua kom muaj zog.
- Txhim kho qhov zoo ntawm cov ntaub so ntswg epithelial, ntxiv dag zog rau cov pob txha thiab cov hniav txha hniav laus, txo cov ntsia hlau txhuam thiab tiv thaiv plaub hau los ntawm kev tawg. Txoj kev pheej hmoo ntawm pob txha nyob rau hauv cov tib neeg uas muaj kev tsis haum rau cov protein protein yog txo los ntawm kev ntxiv cov zaub mov nrog mustard orchid.
- Ua kom nce qib ntawm hemoglobin hauv cov ntshav, pab kom rov zoo los ntawm cov qog ntshav tsis txaus ntshav.
- Txo cov ntshav khov, tiv thaiv kev tsim cov thrombus, tswj cov ntshav ntws.
- Txhim kho qhov muag pom.
Lub glycemic Performance index ntawm zaub xas lav yog 28 units, nrog rau lub sijhawm khaws cia ntev nws nce me ntsis - txog 32 units. Qhov no txhais tau tias nrog kev pab ntawm cov zaub no koj tuaj yeem ua ntau yam zaub mov ntawm cov neeg uas muaj ntshav qab zib.
Suav broccoli nres kev hloov pauv hnub nyoog, txhawb kev tsim cov collagen ntuj. Muab kev xav kom puv sijhawm ntev, yog li koj tuaj yeem txo tus naj npawb ntawm cov khoom noj txom ncauj. Qhov no pab kom tsis txhob cuam tshuam kev noj zaub mov poob phaus.
Nco tseg! Cov kws noj zaub mov hauv Suav teb tshaj tawm mustard orchid raws li cov khoom lag luam hlawv roj.
