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Brussels sprout, o se ituaiga o fualaʻau mata, o le sili sili ona lelei punaoa o polotini i totonu o le salalau o fualaʻau lanumeamata. Mauaina o se tofo foliga tutusa ma le kapisi, Brussels totogo mafai ona faʻaigoaina o se aofaʻiga soifua maloloina afifi. Amata mai [1] puta tele i faʻamaʻi fatu, o le kapeti foliga tutusa e fesoasoani e faʻateleina le malosi ma se paʻu maloloina.
Peitaʻi, o le tupu aʻe o Brussels, ua paʻuʻu lava i se manatu sese masani o se igoa leaga ona o le taua o lona tofo. Ae e tupu lenei mea pe a ova le kukaina o le fualaʻau mataina. Brussels sprout e mafai ona faʻafaigofie ona tuʻufaʻatasia i au meaʻai i aso uma ma e i ai auala eseese e mafai ai ona saunia.
Faʻapipiʻia ma mea aoga e i ai se mautinoa mautinoa aʻafiaga i lou soifua maloloina, Brussels sprout e sili lelei mo oe [lua] mata, ponaivi, paʻu ma lou soifua maloloina atoa.
Taua o Meaʻai i Brussels Sprouts
100 kalama o fualaʻau mata o Brussels e 43 kcal o le malosi, 0.3 kalama gaʻo, 0.139 milligrams thiamine, 0,09 milligrams riboflavin, 0.745 milligrams niacin, 0.309 milligrams pantothenic acid, 0.219 milligrams vitamini B6, 0.88 milligrams vitamini E, 0.337s milligrams manganese metala paʻepaʻe O isi mea aoga o loʻo iai
- 8.95 kalama gaʻo oona [3]
- 2.2 kalama suka
- 3.8 kalama alava o meaʻai
- 3.48 kalama porotini
- 86 kalama vai
- 450 micrograms beta-carotene
- 61 micrograms folate
- 19.1 milligrams filifili
- 42 milligrams kalisiu
- 1.4 milligrams uʻamea
- 23 milligrams magnesium
- 69 milligrams phosphorus
- 389 milligrams potassium
- 25 milligrams sodium
- 38 micrograms vitamini A
- 85 milligrams vitamini C
- 177 micrograms vitamini K
Soifua Maloloina penefiti o Brussels Sprouts
Ofoina o le tele o mea lelei, taumafaina o le lanumeamata fualaʻau e sili ona lelei mo lou tino.
1. Tau i le kanesa
Fualaau faisua Cruciferous ua lauiloa i lona agavaʻa e tuʻu i lalo le aʻafiaga o le kanesa, ona e mauoa i mea faʻafomaʻi o le kanesa. Ua faʻaalia mai i suʻesuʻega le tupu mai o le sulfur i Brussels e fesoasoani i lou tino i le taua faasaga i le kanesa. O le sulfur o loʻo faʻapea mai e i ai sona uiga mautinoa i le faʻatapulaʻaina o le amataga o le prostate, [4] oesophageal, ma kanesa pancreatic. Faatasi ai ma nei, ua fai mai foi o loʻo i ai ni meatotino a le antioxidant e aveʻesea le saoloto radicals e faʻatamaʻia le soifua maloloina sela ma siitia ai le aʻafiaga o le kanesa.
2. Faʻaleleia le soifua maloloina o ponaivi
Brussels sprout e mauoa i le vaitamini K. E tele sona sao taua ile faʻaleleia atili o le faʻaaogaina o le calcium ma faʻaititia ai le tele o faʻamaʻimauga e ala ile miaga. E aoga le kalama mo le faʻaleleia o le ponaivi malosi ma puipuia le leiloa o [5] ponaivi density. Faʻapena foi, le plethora o minerals pei o apamemea, manganese, uʻamea ma phosphorus i Brussels tupu tupu fesoasoani faʻaleleia le ponaivi malosi ma puipuia ponaivi faʻafitauli mataupu e pei o [6] osteoporosis
3. Faʻapaleni tulaga o le homone
O le fesuiaiga o vaega o loʻo i totonu o laʻau o Brussels, faʻatasi ai ma mea aoga o loʻo maua ai, e maua ai se aʻafiaga lelei i le faʻatautaia o le maualuga o le homone i lou tino. E afaina ai le [7] thyroid glands ma ana galuega, e fesoasoani i le faʻatonutonuina o le maualuga o le homone.
4. Faʻaleleia le puipuiga
Brussels sprouts o loʻo iai se aofaʻi lelei o vaitamini C, o loʻo faʻailoa mai ose tasi o mea taua tele ile fualaʻau. Vitamini C e taua mo le faʻaleleia o se tasi puipuiga o le tino. E fesoasoani faʻamalosia le faiga puipuia e ala i le faʻaosofia o le gaosia o paʻepaʻe toto i lou tino. Avea o se antioxidant, e fesoasoani foi faʻaititia le atinaʻe o [8] faamai faaumiumi ma le popolevale oxidative.
5. Fesoasoani i taimi o maʻito
Folic acid [9] e talafeagai mo le faʻamoemoe tina ona e fesoasoani puipuia neural pipisi faaletonu, o se masani tulaga afaina ai le afe ma afe o pepe fou fananau i tausaga uma. Brussels sprouts maua le maualuga tulaga o le folic acid, ma avea ai taua i taimi o maʻito. Ae peitaʻi, ua fautuaina oe e te talanoa i lau fomaʻi pe a fai o loʻo e fuafuaina e faʻafouina le fualaʻau i au meaʻai i aso uma.
6. Faʻaleleia le faʻalumaina
O fualaʻau mataʻutia e lauiloa i lona alava i meaʻai. O le alava e fesoasoani e faʻamalosia ai le faʻamaloloina o le tino e ala i le faʻaititia o le manava manava ma faʻaputuputu aʻe luga o le pusa E faʻatulafonoina le [10] sologa lelei le manava o le manava i ala o meaʻai, e ala i le faʻaosofia o le gaioi.
7. Fesoasoani i le tui toto
E pei ona taʻua muamua, o le koluse fualaauaina e tamaoaiga i le vaitamini K. O le vaitamini e fesoasoani i le faatelevaveina o le totoina o le toto, lea faaititia ai le avanoa o [sefulu ma le tasi] ova le alu o le toto pe a tupu se manuʻa. O le vaitamini K e mautinoa lelei le tuiina o le toto i lou tino.
8. Faʻaitiitia le toto
Brussels sprout o loʻo ia te ia le aofaʻi lelei o [12] potassium, o se minerale taua talafeagai mo le faʻagaioiga lelei o lou tino. Potassium o se vasodilator, o lona uiga, e fesoasoani e ala i le faʻaititia o le maualuga o le mamafa ma le feteʻenaʻi i totonu o ala toto. E faʻaititia ai le faʻamaʻi o le tino i totonu o le tino, ma faʻaititia ai le ono maua i le stroke, faʻamaʻi o le fatu, maʻi fatu fatu, ma le atherosclerosis.
9. Malolo vave faʻamalolo
Vitamini C i le Brussels sprouts e i ai le tele o aoga. E fesoasoani e faʻatupuina collagen e talafeagai mo le gaosiga poʻo le toe faʻafouina o maso, paʻu ma [13] sela sela. O le taumafaina i taimi uma o fualaʻau e fesoasoani i le faʻamaloloina vave o manuʻa ma manuʻa.
10. Faʻaleleia le metabolism
O le vailaʻau B aiga meaʻai e pei o folate, riboflavin, pantothenic acid, vitamini B2 ma isi mea, o gatasi ma se sili atu ma lelei maloloina metabolic gaioiga i lou tino. O le taumafaina masani o [14] Brussels sprout o le a fesoasoani i lou tino e faʻapaleni lelei meaʻai, mitiia lelei mea e tatau ai ma faʻapipiʻi foʻi kalori i se saoasaoa vave.
11. Faʻaitiitia le mumu
O le glucosinolates [sefulu ma le lima] i Brussels sprout o loʻo iai le agavaʻa e faʻatonutonu ai le tali atu a lou tino i le fulafula. E fesoasoani i lou tino e ala i le faʻaititia o le tiga ma e aoga mo tagata taʻitoʻatasi mafatia mai gout, gugu, oxidative popole, ma isi afaina tulaga.
12. Fesoasoani i le paʻu o le tino
O meaʻai i meaʻai e iloa e iai sona aafiaga lelei ile faʻaititia ole mamafa ole tino. Faʻaalu Brussels sprouts o le a fesoasoani ia te oe i lou mamafa faiaʻina taumafaiga a o le alafua faʻamalolo se homone valaʻauina [16] leptin e faʻaititia ai lou manaʻo pea i meaʻai mama. E faʻapea foi ona fesoasoani faʻaititia bloating ma cramping, ma fufulu ese lou kolone ma lou manava. E i ai maualalo maualalo kalori mea.
13. Puipuia le maʻisuka
O le antioxidant alpha-lipoic i Brussels ua tatupu [17] ua faʻamaonia le faʻateleina o le inisalini maʻaleʻale aʻo faʻaititia le suka tulaga. E puipuia suiga e tupu ona o le oxidative stress, lea e maua i tagata taʻitoʻatasi mafatia mai maʻi suka.
14. Faʻaleleia le soifua maloloina mata
Brussels sprout e mauoa i [18] vitamini C, e lauiloa e i ai lona aʻafiaga i le faʻatumauina o le vaʻai mamao. E faʻaleleia atili ai le soifua maloloina o mata e ala i le puipuia o ou mata mai maʻi pei o le faʻamaʻi mata ma isi faʻafitauli tau vaʻai i tausaga. E faʻapena foi, o le antioxidant zeaxanthin puipuia le kornea mai fafo faaleagaina, pei o macular degeneration.
15. Faʻamalosia le tafe toto
O le sulfur compound i totonu o Brussels sprouts e tele sona sao i le faʻagaioiga o le [19] faʻasologa. O le taumafaina e le aunoa o fualaʻau mata e fesoasoani i le faʻateteleina o le toto i lou tino.
16. E lagolagoina le okisene
O le mauoa mea o [lua sefulu] uʻamea bioavailable i Brussels sprouts o loʻo avea ma sao taua i le lagolagoina o le mumu toto sela gaosia i lou tino. E ala i le fesoasoani i le gaioiga o le hematopoiesis, e fesoasoani i le okesene o sela.
17. Faʻamalosia le malosi
O le mauoa mea aoga o vitamini B i Brussels sprouts e aoga mo [luasefulu tasi] faʻateleina le ola. O le faʻaaoga o Brussels sprouts e mafai ona fesoasoani i le gaosiga ma le faʻaaogaina tatau o le malosi e lou tino.
18. Faʻaitiitia le suka
Faʻafu a le Brussels ua lipotia mai e i ai se aoga i le puleaina o le [22] maualuga o le suka. O le dietary fiber i totonu o fualaʻau e tuʻufaʻatasia ma le bile acid i totonu o le manava, e faʻatino ai lona ulufafo mai le tino. Ina ia mafai ona toe faʻatumuina le bile acid, o le a faʻaaogaina e le tino le koluma ona faʻaititia ai lea o le tulaga o loʻo i ai.
19. Faʻaleleia le soifua maloloina o le faiʻai
O fualaʻau e fesoasoani i Brussels e totogo aʻe, pei o [2. 3] vitamini C ma le A e aoga i le faʻaleleia atili o le manatuaina. O le taumafaina e le aunoa o fualaʻau e fesoasoani i le faʻaleleia o lou mafaufau.
20. Faʻamalosia le faʻaaogaina o neula
O le taumafaina i taimi uma o laʻau a Brussels ua faʻamaonia e faʻamautinoa ai le lelei ona faʻaogaina o neula. O le mauoa mea o [24] potassium i totonu o fualaʻau, o se eletise o loʻo faʻatinoina le faʻagaioiga o le neula ma faʻagaio i maso atoa.
21. Faʻaleleia le tulaga lelei o le paʻu
Mauʻoa i vitamini C, o se antioxidant, Brussels sprouts e aoga mo oe [25] paʻu aua e puipuia le paʻu mai soʻo se oxidative faʻaleagaina. Faʻatonutonuina ma masani ai le taumafaina o le totoga fualaʻau fesoasoani fesoasoani faʻalelei le aotelega uiga ma le lelei o lou paʻu.
Soifua Maloloina penefiti o Sprouts
22. Lelei mo le tuputupu aʻe o laulu
Brussels sprouts ua tumu i minerale ma mea aoga e pei o vitamini A, C, E ma le K faʻapea foi le uʻamea, metala paʻepaʻe ma le folic acid o loʻo saofaga sao i le faʻalauiloaina o le tuputupu aʻe o lauulu. E faʻapea foi ona fesoasoani e faʻamalosia le vaivai lauulu follicles ma e aoga mo [26] soifua maloloina o le ulu.
Soifua Maloloina Brussels Sprouts Recipe
1. Salutala Salu Fuga Sasaʻe
Vaega [27]
- 5-6 Ua tupu olaola Brussels,
- 1/2 ipu kenari tunu,
- 1 lemoni,
- 3 sipuni sili atu-taupou suauʻu olive,
- 1/2 sipuni ti masima, ma
- 1/2 sipuni tiina pepa uliuli pepa.
Faʻasinoga
- Faaseʻe manifinifi laulaʻau a Brussels tātupu.
- Faʻaopopo walnuts.
- Faʻamalie lelei le afa o tipolo tipolo i totonu o se pesini, ma oomi le sua o le isi afa.
- Sulu i le suauʻu olive ma vaitau ma le masima ma le pepa.
- Togi e tuʻufaʻatasia.
2. Faʻatoaga Brussels Sprouts Ma le ofu o le sinapi
Vaega
- 5-6 tatupu fou Brussels,
- 3 sipuni sili atu-taupou suauʻu olive,
- 3 sipuni masima,
- 3 sipunipuni pepa uliuli,
- 2 sipuni sipuni apple vineka,
- 1 sipuni sinapi sinasina, ma
- 2 sipuni faʻapapaina pasili fou-laulaʻau pasili.
Faʻasinoga
- Fufulu muamua le ogaumu i le 450 ° F.
- Faʻapipiʻi faʻaputuga o Brussels, 2 sipuni suauʻu, 1/2 sipuni ti pepa sipuni ma 1/2 sipuni ti sipuni masima i totonu o se pesini.
- Ufiufi i le pepa alumini alumini.
- Faʻapa i le 450 ° F seʻia oʻo i le auro, mo le 20 minute.
Mo lavalava
Taumafa Fofo mo Paʻu Paʻu | Sprouts o le a faʻaititia le mamafa. Boldsky- Faafefiloi le vineka sika apu, 1 sipuni pasili pasili, masima, ma le pepa i totonu o se pesini.
- Faʻaopopo pea le suauʻu o totoe ma sasa pea.
- Faʻaopopo fualaʻau i ofu ma palu faʻalelei.
Lapataiga
- E ui lava e leai se faʻamaoniga maoti, ae ua fautuaina e aloese mai le faʻatoʻa faʻaofiina o le aofaʻi tele o Brussels e totogo aʻe i le taumafataga i taimi o maʻito ma faʻasusu.
- O tagata o loʻo tigaina ile maʻi o le manava o le manava e tatau ona alo ese mai i laʻau o Brussels ona e ono faʻateteleina ai le tulaga.
- Tagata taʻitoʻatasi o loʻo faʻaaogaina vailaʻau toto-faʻapipiʻi pei o warfarin e tatau ona faʻataʻamilomilo ese mai Brussels tupu ona o le maualuga o le vitamini K i fualaʻau.
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- [2. 3]Slemmer, J. E., Shacka, J. J., Sweeney, M. I., & Weber, J. T. (2008). Antioxidants ma saoloto radaven scavengers mo le togafitiga o le stroke, afaina ai faiʻai afaina ma le matua. Le kemisi o loʻo iai nei, 15 (4), 404-414.
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- [26]Xie, Z., Komuves, L., Yu, Q. C., Elalieh, H., Ng, D. C., Leary, C., ... & Kato, S. (2002). Le lava o le vailaʻau D receptor e fesoʻotaʻi ma le faʻaititia o epidermal eseesega ma lauulu follicle tuputupu. Tusi o talafaʻasolopito o le Investigative Dermatology, 118 (1), 11-16.
- [27]Moli kuka. (2018, 30 Oketopa). 40 Auala maloloina e kuka ai Brussels Sprouts [Blog post]. Toe aumai mai, https://www.cookinglight.com/food/recipe-finder/brussels-sprouts-recipes