Mustard Zaub: Qhov Tseeb Khoom Noj thiab Cov txiaj ntsig kev noj qab haus huv

Zoo Siab

• Kev noj haus profile
• Kev noj qab haus huv tau txais txiaj ntsig ntawm mustard zaub
• Cov nplua nuj nyob hauv kev tiv thaiv tus kab mob antioxidant
• Qhov zoo tshaj ntawm cov vitamins K
• Yuav txhawb tau kev tiv thaiv kab mob
• Yuav muaj txiaj ntsig kev noj qab haus huv
• Tej zaum yuav zoo rau kev noj qab haus huv qhov muag
• Tej zaum muaj cov teebmeem anticancer
• Yuav ua li cas npaj thiab noj mustard zaub
• Tej zaum qhov nqes
• Hauv qab kab

Mustard zaub yog peppery-saj cov zaub ntsuab uas yog los ntawm tsob nroj mustard (Brassica juncea L.) ().

Kuj tseem hu ua mustard xim av, zaub mustard, Indian mustard, thiab Suav mustard, zaub ntsuab yog cov tswv cuab ntawm Brassica genus ntawm zaub. Cov genus no tseem suav nrog kale, collard zaub ntsuab, zaub cob pob, thiab zaub paj (2,).

Muaj ob peb hom, uas feem ntau ntsuab thiab muaj lub zog iab, ntsim ntsim.

Kom ua rau lawv xav tau ntau dua, cov zaub ntsuab pom feem ntau nyiam noj hau, nqaij nyoos, txhuav-kib, lossis txawm tais.

Kab lus no muab ib qho kev ua tiav ntawm cov zaub ntsuab, nrog rau lawv cov khoom noj khoom haus, cov txiaj ntsig, thiab kev siv.

Kev noj haus profile

Mustard zaub ntsuab yog ib qho ntawm cov zaub mov muaj txiaj ntsig zoo tshaj plaws uas koj tuaj yeem noj, vim tias lawv tau noj tsawg hauv calories tab sis tseem muaj cov nplua nuj nyob hauv fiber thiab micronutrients ().

Ib khob (56 grams) ntawm txhoov zaub ntsuab nyoos muab ():

• Cov calories: 15
• Cov protein ntau: 2 grams
• Rog: tsawg dua 1 gram
• Carbs: 3 grams
• Fiber ntau: 2 grams
• Qab Zib: 1 gram
• Vitamin A: 9% ntawm Cov Nqi Txhua Hnub (DV)
• Vitamin B6 (pyridoxine): 6% ntawm DV
• Vitamin C: 44% ntawm DV
• Vitamin E: 8% ntawm DV
• Vitamin K: 120% ntawm DV
• Tooj liab: 10% ntawm DV

Tsis tas li ntawd, mustard cov zaub ntsuab muaj 4-5% ntawm DV rau cov calcium, iron, potassium, riboflavin (vitamin B2), magnesium, thiab thiamine (vitamin B1), nrog rau me me ntawm zinc, selenium, phosphorus, niacin (vitamin B3) ), thiab folate ().

Piv nrog zaub nplooj zaub nyoos, ib khob (140 grams) ntawm cov zaub ua zaub siav muaj cov vitamin A ntau dua (96% ntawm DV), Vitamin K (690% ntawm DV), thiab tooj liab (22.7% ntawm DV) Cov. Tseem, nws tau qis hauv cov vitamins C thiab E ().

Zaub xas lav zaub ntsuab, feem ntau hu ua takana hauv Nyij Pooj thiab Suav cov zaub mov, yog qhov zoo sib xws hauv calories, carbs, thiab fiber ntau li cov mustard zaub ntsuab. Tab sis lawv plam qee cov as-ham thaum noj zaub mov, tshwj xeeb tshaj yog cov vitamin C ().

Txawm li cas los xij, ib txoj kev tshawb nrhiav pom tau hais tias kev xaiv de yog ib txoj hauv kev zoo rau kev khaws cov nroj tsuag tseem ceeb nrog cov antioxidant zog ().

Mustard zaub ntsuab tsis tshua muaj calorie, tseem muaj fiber ntau thiab ntau cov vitamins thiab zaub mov tseem ceeb. Tshwj xeeb, lawv yog cov txiaj ntsig zoo ntawm cov vitamins C thiab K.

Kev noj qab haus huv tau txais txiaj ntsig ntawm mustard zaub

Tam sim no tseem muaj kev tshawb fawb tsawg tsawg txog ntawm cov txiaj ntsig tshwj xeeb ntawm kev noj zaub mustard.

Tseem, tus tib neeg cov as-ham pom hauv zaub ntsuab - thiab Brassica cov zaub nyob rau hauv dav dav - tau cuam tshuam nrog ntau cov txiaj ntsig kev noj qab haus huv

Cov nplua nuj nyob hauv kev tiv thaiv tus kab mob antioxidant

Antioxidants yog ib txwm muaj tshwm sim cog tebchaw uas pab tiv thaiv oxidative kev nyuaj siab tshwm sim los ntawm ib qho dhau heev ntawm cov dawb radicals ().

Dawb radicals yog cov molecules tsis khov uas tuaj yeem tsim kev puas tsuaj rau koj lub hlwb. Kev tshawb fawb qhia tau tias dhau sijhawm, qhov kev puas tsuaj no tuaj yeem ua rau mob nyhav, mob nyhav, xws li mob plawv, mob cancer, thiab Alzheimer's (,).

Thaum theem ntawm cov antioxidants tshwj xeeb sib txawv ntawm cov sib txawv ntawm cov zaub ntsuab, cov zaub ntsuab hauv dav dav yog cov nplua nuj ntawm antioxidants zoo li flavonoids, beta carotene, lutein, thiab vitamins C thiab E (,,,).

Tsis tas li ntawd, cov xim liab muaj ntau nyob rau hauv anthocyanins, uas yog xim liab-ntshav pom nyob rau hauv cov txiv hmab txiv ntoo thiab zaub uas muaj feem cuam tshuam txo qis kev mob plawv, mob cancer, thiab ntshav qab zib hom 2 (,).

Tshaj tag nrho, suav nrog zaub mustard hauv koj cov zaub mov yuav pab tiv thaiv cov kab mob cuam tshuam nrog oxidative kev nyuaj siab.

Qhov zoo tshaj ntawm cov vitamins K

Ob lub noob zaub ntsuab thiab siav yog cov muaj txiaj ntsig zoo ntawm vitamin K, muab 120% thiab 690% ntawm DV rau ib khob (56 grams thiab 140 grams), ntsig txog (,).

Vitamin K tau zoo tshaj plaws rau nws lub luag haujlwm tseem ceeb hauv kev pabcuam ntshav txhaws. Nws kuj tau pom tias yog qhov tseem ceeb rau kev mob plawv thiab pob txha ().

Qhov tseeb, tsis txaus cov vitamin K tau txuas rau kev pheej hmoo ntawm kev mob plawv thiab pob txha pob txha, ib qho mob uas ua rau pob txha tsis muaj zog thiab muaj kev pheej hmoo ntawm pob txha lov (,).

Cov kev tshawb fawb tsis ntev los no kuj tau qhia txog qhov txuas ntawm cov vitamin K tsis txaus thiab lub hlwb noj qab haus huv. Vitamin K tsis txaus yuav muaj feem nrog kev pheej hmoo ua rau lub hlwb tsis ua haujlwm, dementia, thiab Alzheimer's kab mob. Txawm li cas los xij, kev tshawb fawb ntxiv yog xav tau (,).

Yuav txhawb tau kev tiv thaiv kab mob

Mustard zaub ntsuab kuj tseem yuav zoo rau koj lub cev.

Tsuas yog ib lub khob (56 grams nyoos, 140 grams siav) muab ntau dua li ib feem peb ntawm koj txhua hnub cov vitamin C xav tau (,).

Vitamin C yog cov dej-soluble vitamin uas tseem ceeb rau kev tiv thaiv muaj zog. Kev tshawb fawb qhia tias tsis tau txais cov vitamin C txaus rau hauv koj cov zaub mov ua rau lub cev tsis muaj zog tiv thaiv kab mob, ua rau koj muaj mob yooj yim ().

Tsis tas li ntawd, cov vitamin A hauv cov zaub ntsuab kuj tseem pab txhawb koj lub zog rau kev teb. Nws ua qhov no los ntawm kev txhawb txoj kev loj hlob thiab faib T hlwb, uas yog hom ntshav dawb uas yuav tsum muaj los pab tua tawm tsam kev kis mob (,).

Yuav muaj txiaj ntsig kev noj qab haus huv

Mustard zaub ntsuab kuj tseem yuav zoo rau koj lub siab.

Lawv muaj cov tshuaj antioxidants zoo li flavonoids thiab beta carotene, uas tau cuam tshuam nrog txo kev pheej hmoo ntawm kev loj hlob thiab tuag los ntawm kab mob plawv (,,,).

Ib txoj kev tshuaj xyuas ntawm yim qhov kev tshawb pom pom tias muaj qhov muaj zog ntawm nplooj ntsuab Brassica zaub yog txuam nrog rau qhov tseem ceeb 15% txo kev pheej hmoo ntawm kab mob plawv ().

Zoo li lwm yam Brassica zaub, mustard cov zaub ntsuab muaj cov khoom sib txuas uas pab khi cov kua tsib kua qaub hauv koj lub plab zom mov. Qhov no yog qhov tseem ceeb, uas tiv thaiv kev thim rov qab ntawm cov kua tsib muaj kua qaub ua rau cov roj (cholesterol) tsawg dua (24).

Raws li kev ntsuam xyuas ib lub raj-kawm, kev muab cov roj zaub xas lav rau lub cev muaj zog ntxiv cov txiaj ntsig cov bile acid. Qhov no qhia tau hais tias zaub xas lav tej zaum yuav muaj roj ntau hauv cov roj ntau dua, piv nrog kev noj cov zaub nyoos ().

Tej zaum yuav zoo rau kev noj qab haus huv qhov muag

Ntawm cov tshuaj antioxidants hauv cov zaub ntsuab yog lutein thiab zeaxanthin, uas tau pom tias muaj txiaj ntsig zoo rau lub qhov muag ((,,,).

Tshwj xeeb, ob lub tebchaw no pab tiv thaiv koj cov retina los ntawm kev ua rau oxidative puas tsuaj, nrog rau lim tawm cov teeb meem uas muaj teeb meem xiav (()).

Raws li qhov tshwm sim, kev tshawb fawb qhia tias kev noj zaub mov ntau nyob rau hauv lutein thiab zeaxanthin tuaj yeem pab tiv thaiv kev tiv thaiv kev puas tsuaj thaum muaj hnub nyoog, uas yog qhov ua rau cov dig muag thoob ntiaj teb ().

Tej zaum muaj cov teebmeem anticancer

Ntxiv rau cov tshuaj tiv thaiv kab mob muaj zog, uas tej zaum yuav muaj teebmeem anticancer, cov zaub ua rau cov zaub ntsuab muaj ntau nyob hauv ib pawg muaj txiaj ntsig cog hu ua glucosinolates ().

Hauv kev sim tshuaj-tube, cov glucosinolates tau pom tias yuav pab tiv thaiv cov hlwb tiv thaiv DNA ua puas tsuaj thiab tiv thaiv kev loj hlob ntawm cov qog nqaij hlav cancer. Txawm li cas los xij, cov txiaj ntsig no tsis tau kawm txog tib neeg ().

Ib yam li ntawd, kev sim tshuaj ntsuam lub raj ntawm nplooj hlav nplooj hlav pom muaj kev tiv thaiv tiv thaiv qog nqaij hlav thiab mob ntsws. Tseem, kev tshawb fawb hauv tib neeg xav tau ().

Raws li kev tshawb fawb nyob rau hauv tib neeg, kev tshawb nrhiav pom tau pom qhov sib txuas ntawm qhov kev nkag mus thoob plaws Brassica cov zaub - tab sis tsis yog mustard cov zaub ntsuab tshwj xeeb - thiab txo qis kev pheej hmoo ntawm qee yam mob qog nqaij hlav, nrog rau mob plab, mob hnyuv thiab nqaij hlav zes qe menyuam (,,,).

Mustard zaub ntsuab muaj cov nplua nuj tseem ceeb hauv cov nroj tsuag tseem ceeb thiab micronutrients, tshwj xeeb yog cov vitamins A, C, thiab K. Vim li ntawd, kev noj zaub mov rau lawv yuav muaj txiaj ntsig rau lub qhov muag thiab lub plawv kev noj qab haus huv, nrog rau cov tshuaj anticancer thiab cov tshuaj tiv thaiv kab mob.

Yuav ua li cas npaj thiab noj mustard zaub

Muaj ntau txoj hauv kev kom txaus siab rau cov zaub ntsuab.

Cov zaub ntsuab nyoos yog feem ntau ntxiv rau lwm cov zaub ntsuab sib xyaw kom muaj peppery, ntsim ntawm tsw qab rau zaub nyoos. Qee tus neeg txawm tias nyiam siv lawv hauv smoothies thiab kua txiv ntsuab.

Thaum cov zaub ua zaub xyaw zaub ua rau cov qab zoo noj ua rau nqaij qaib lossis nqaij ntses, lawv kuj ua tau zoo rau hauv kua zaub, nqaij thiab nqaij ci.

Txhawm rau pab kom muaj qhov tsis sib luag, cov zaub ntsuab ntsim no feem ntau tau noj nrog lub hauv paus ntawm cov rog, xws li txiv roj roj lossis txiv roj, thiab ntxiv cov kua qaub, xws li kua txiv qaub lossis kua txiv qaub.

Mustard zaub ntsuab tseem tuaj yeem xaiv los ntawm kev siv los ntawm kev qab zib, ntsev, vinegar, chilis, thiab qej.

Txawm hais tias koj siv lawv li cas, zaub ntsuab zoo tshaj yog muab cia rau hauv lub tub yees txias thiab tom qab ntawd ntxuav ua ntej siv.

Mustard zaub yog muaj ntau hom nplooj ntsuab uas tuaj yeem ntxiv peppery, ntsim saj rau cov nqaij nyoos lossis siav tais diav.

Tej zaum qhov nqes

Txawm hais tias kev tshawb fawb muaj tsawg, mustard cov zaub ntsuab feem ntau pom tias zoo heev thiab nyab xeeb. Txawm li cas los xij, lawv tuaj yeem ua rau muaj kev tsis zoo tshwm sim hauv qee tus neeg.

Raws li cov zaub ua zaub ntsuab muaj vitamin K ntau - yog cov vitamins uas pab ua kom ntshav txhaws - noj lawv yuav cuam tshuam nrog cov tshuaj ntshav.

Yog li, cov tib neeg uas mob ntshav thinner, xws li warfarin, yuav tsum sab laj rau lawv tus kws kho mob ua ntej tso cov zaub ntsuab ntau rau hauv lawv cov zaub mov ().

Tsis tas li ntawd, zaub ntsuab muaj cov oxalates, uas tuaj yeem ua rau muaj kev pheej hmoo ntawm lub raum pob zeb hauv qee tus neeg yog tias noj ntau. Yog tias koj nquag nquag oxalate-hom raum pob zeb, koj tuaj yeem xav txwv cov zaub ntsuab hauv koj cov zaub mov ().

Mustard zaub ntsuab feem ntau muaj kev nyab xeeb rau noj. Txawm li cas los xij, vim tias lawv tau muaj vitamin K ntau thiab muaj oxalates, ntau ntau yuav ua rau muaj kev phiv tshuaj rau cov neeg ua ntshav ntau dua lossis muaj kev pheej hmoo siab ntawm oxalate-hom raum pob zeb.

Hauv qab kab

Mustard zaub yog nplooj peppery ntawm tsob nroj mustard thiab yog cov zaub mov tsis muaj txiaj ntsig.

Lawv tau tshwj xeeb tshaj yog cov vitamin K, vitamin C, thiab cov cog ntoo uas muaj cov tshuaj antioxidant thiab anticancer. Ib qho ntxiv, ntxiv cov zaub ntsuab rau hauv koj cov zaub mov yuav muaj txiaj ntsig zoo rau lub plawv, qhov muag, thiab kev noj qab haus huv.

Nrog lawv cov peppery, ntsim tsw, zaub ntsuab yog ib qho qab ntxiv rau zaub nyoos, kua zaub, lossis zaub. Lawv kuj tseem tuaj yeem muab faus thiab tos nrog txiv ntseej roj, qej, thiab kua txiv qaub rau ua ib sab zaub mov yooj yim.