Nws muaj zog tiv thaiv -inflammatory teebmeem.
Nyob rau hauv niaj hnub kev kho mob kev txawj ntse system, mob mob yog suav hais tias raws li ib tug ntau pathological hauv paus ntawm ntau yam kab mob. Nws tsis tsuas yog txhawb nqa qhov tshwm sim thiab kev loj hlob ntawm cov kab mob ntev xws li mob caj dab thiab ntshav qab zib, tab sis kuj tseem muaj feem cuam tshuam nrog kev pheej hmoo ntawm cov kab mob plawv, thiab txawm tias ncaj qha ua rau cov txheej txheem kev laus.
Kaleyog nplua nuj nyob rau hauv Omega-3 fatty acids (tsuas yog nyob rau hauv daim ntawv ntawm alpha-linolenic acid), uas muaj peev xwm hloov mus rau biologically active EPA thiab DHA nyob rau hauv tib neeg lub cev. Cov tshuaj no yog cov khoom tseem ceeb ntawm cov cell membranes thiab tuaj yeem cuam tshuam cov metabolism ntawm pro-inflammatory yam, yog li txo cov kev tsim cov tshuaj muaj zog xws li prostaglandin E2 thiab leukotriene B4.
Cov vitamin K nplua nuj nyob rau hauv kale kuj zoo inhibits qhov kev qhia ntawm ntau yam inflammatory markers los ntawm kev tswj lub nuclear factor κB signaling txoj kev. Ib txoj kev tshawb fawb soj ntsuam luam tawm nyob rau hauv Phau Tsom Faj Kev Tshawb Fawb (2014) tau lees paub tias cov qib ntawm cov cim inflammatory hauv cov neeg uas muaj cov vitamin K siab tau txo qis.
Ob qho tseem ceeb no tiv thaiv- cov khoom ua kom mob ua rau muaj kev sib koom ua ke zoo tshaj plaws hauv cov zaub qhwv. Omega-3 fatty acids cuam tshuam rau thawj theem ntawm cov lus teb inflammatory, thaum vitamin K exerts nws cov nyhuv ntawm cov noob qhia theem. Qhov no multi-theem mechanism ntawm kev txiav txim elevates kale tshaj lub realm ntawm cov zaub mov zoo tib yam, ua rau nws muaj tseeb "tus tswv ntawm kev tiv thaiv kab mob".
Kev sib xyaw cov kua txiv kab ntxwv rau hauv koj cov khoom noj txhua hnub yog sib npaug los tsim kom muaj kev tswj hwm lub cev rau koj lub cev. Nws tsis yog tsuas yog pab tua qhov "mob kub hnyiab" nyob rau hauv lub cev xwb tab sis kuj nteg lub hauv paus rau kev tiv thaiv o -txog kab mob thiab tswj kev noj qab haus huv ntev -.
Tsim kom muaj peb -kev tiv thaiv kab mob antioxidant
Los ntawm kev xav txog biochemical, tib neeg kev laus thiab qhov tshwm sim thiab kev loj hlob ntawm cov kab mob yog ze rau oxidative kev nyuaj siab. Cov hluav taws xob hauv peb qhov chaw nyob, huab cua muaj kuab paug, kev ntxhov siab ntawm lub hlwb, thiab txawm tias cov txheej txheem metabolic ib txwm ua txhua yam tsim tawm cov dawb radicals heev.
Cov molecules tsis ruaj khov no yuav tua cov cell membrane, proteins thiab DNA, ua rau cov tshuaj tiv thaiv lipid peroxidation. Qhov no tsis tsuas yog ua kom cov tsos mob ntawm sab nraud ntawm kev laus tab sis kuj ua rau muaj kev pheej hmoo loj ntawm kev noj qab haus huv xws li mob qog noj ntshav thiab kab mob neurodegenerative.
Kale muaj ntau dua 45 qhov sib txawv flavonoids, suav nrog cov hnub qub xws li quercetin thiab kaempferol. Ib txoj kev tshawb fawb luam tawm nyob rau hauv Phau ntawv Journal of Functional Foods (2018) qhia tias quercetin's antioxidant muaj peev xwm ua tau ntau tshaj li tsib npaug ntawm cov vitamin C, thiab nws tuaj yeem cuam tshuam ntau yam dawb radicals xws li superoxides thiab peroxides.
Cov tshuaj tiv thaiv antioxidant nyob rau hauv kale tsim ib qho peb - qhov kev tiv thaiv kab ke - beta-carotene, raws li lipid-soluble antioxidant, feem ntau tiv thaiv cov cell membrane los ntawm kev tawm tsam dawb radicals; vitamin C, raws li dej-soluble antioxidant, ua haujlwm hauv cytoplasm; ntau yam flavonoid tebchaw tswj lawv cov haujlwm hauv pH sib txawv thiab thaj tsam ntawm tes.
ORAC (Oxygen Radical Absorbance Capacity) cov ntaub ntawv ntawm Tebchaws Meskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb qhia tau tias kale muaj peev xwm antioxidant siab tshaj plaws ntawm cov zaub. Kev noj zaub mov tsis tu ncua yog sib npaug rau kev tsim kom muaj lub zog tiv thaiv kab mob antioxidant rau lub cev, uas muaj txiaj ntsig zoo hauv kev cuam tshuam nrog kev nyuaj siab oxidative kev nyuaj siab ntau dua li ib qho - cov tshuaj ntxiv.
Kev tiv thaiv kab mob plawv
Raws li kev txheeb cais los ntawm Lub Koom Haum Saib Xyuas Kev Noj Qab Haus Huv (World Health Organization), cov kab mob plawv tau nyob tsis tu ncua raws li qhov ua rau tuag thoob ntiaj teb rau ntau xyoo sib law liag. Hais txog kev tiv thaiv kab mob plawv, kale plays lub luag haujlwm tshwj xeeb. Cov poov tshuaj nyob rau hauv kale pab tswj cov reabsorption ntawm sodium los ntawm ob lub raum, uas nyob rau hauv lem yuav pab tswj lub cev extracellular kua ntim thiab zoo stabilize ntshav siab.
Ib txoj kev tshawb fawb luam tawm nyob rau hauv American Heart Association phau ntawv journal qhia tias kev noj cov poov tshuaj txaus tuaj yeem txo qhov kev pheej hmoo ntawm kub siab. Lub caij no, cov khoom noj muaj fiber ntau pom nyob rau hauv kale khi nrog cov kua tsib acids hauv cov hnyuv, thaiv cov hnyuv -portal ncig ntawm cov roj cholesterol thiab ua rau lub siab noj cov roj cholesterol ntau dua los ua cov kua tsib acids tshiab.
Cov kua tsib acid tshwj xeeb uas muaj nyob rau hauv kale tau raug pov thawj hauv kev kho mob kom txhim kho qhov kev qhia ntawm qis - ntom lipoprotein receptors thiab ua kom tshem tawm "phem cov roj cholesterol". Ib qho kev sim tshuaj ntsuam xyuas tau tshaj tawm hauv "Journal of Medical Food" (2015) tau qhia tias cov neeg koom nrog haus cov kua txiv kab ntxwv txhua hnub rau 12 lub lis piam sib law liag tau txo qis ntawm 10.2% hauv qis-cov lipoprotein ceev thiab nce ntawm 3.5% hauv siab -lipoprotein ceev.
Txoj kev tshawb no kuj pom tau hais tias cov glucosinolate derivatives nyob rau hauv kale tuaj yeem inhibit vascular inflammatory teb thiab txo qhov tsim ntawm atherosclerotic plaques. Cov khoom xyaw nquag no qhib txoj hauv kev Nrf2 teeb liab, txhim kho lub peev xwm antioxidant ntawm vascular endothelial hlwb, yog li txhim kho vascular elasticity thiab tswj cov hemodynamics ruaj khov.
Txhawb txoj haujlwm detoxification ntawm daim siab
Nyob rau hauv niaj hnub industrialized ib puag ncig, tib neeg raug ntau ntawm exogenous co toxins, nrog rau cov pa phem, khoom noj khoom haus additives, tshuaj tua kab residues thiab lwm yam tej co toxins, raws li zoo raws li endogenous metabolic pov tseg. Lub biotransformation ntawm cov tshuaj no tsuas yog nyob ntawm tib neeg lub cev qhov loj tshaj plaws detoxification lub cev, lub siab. Kev ua tau zoo ntawm nws cov detoxification ncaj qha cuam tshuam rau peb kev noj qab haus huv tag nrho.
Lub detoxification mechanism ntawm kale yog raws li lub hauv paus ntsiab lus scientific ntawm activating lub siab detoxification enzyme system. Cov glucosinolates muaj nyob rau hauv kale yog degraded los ntawm myrosinase mus rau hauv isothiocyanates, thiab cov active compounds tau raug pov thawj tias yuav tswj lub siab detoxification txoj kev ntawm ntau lub hom phiaj. Kev tshawb fawb los ntawm Johns Hopkins University Tsev Kawm Ntawv Tshuaj Kho Mob hauv Tebchaws Meskas qhia tau hais tias isothiocyanates tuaj yeem qhib qhov kev hloov pauv Nrf2, pib qhia cov noob uas muaj ntau yam II-theem detoxification enzymes.
Lub precursor ntawm sulforaphane nyob rau hauv kale yog hloov mus rau hauv sulforaphane nyob rau hauv lub cev, uas muaj peev xwm txhim kho cov dej num ntawm glutathione S-transferase thiab quinone oxidoreductase. Ob lub enzymes tseem ceeb no yog lub luag haujlwm rau kev hloov cov tshuaj tua kab mob electrophilic rau hauv dej-cov tshuaj yaj yeeb, ua kom lawv tso tawm los ntawm cov zis. Ib txoj kev tshawb fawb luam tawm nyob rau hauv phau ntawv journal "Cancer Prevention Research" tau lees paub tias sulforaphane tuaj yeem ua kom cov haujlwm ntawm qee yam II-theem detoxification enzymes txog li 200%.
Kale kuj nthuav tawm ob txoj kev tswj hwm ntawm I-theem thiab II-phase detoxification enzymes hauv daim siab. Nws tuaj yeem cuam tshuam qhov I-theem cytochrome P450 enzymes thiab txhim khu kev ua haujlwm ntawm II-theem conjugating enzymes. Cov kev cai sib npaug no tuaj yeem zam cov tshuaj toxicity los ntawm kev sib sau ntawm cov metabolites nruab nrab vim yog kev ua haujlwm ntawm I-theem enzymes.
Tsis tas li ntawd, ntau cov tshuaj tiv thaiv antioxidant hauv kale ua haujlwm hauv kev sib koom ua ke nrog cov kab mob detoxification kom muaj kev tiv thaiv zoo. Flavonoid tebchaw tuaj yeem cuam tshuam cov dawb radicals uas tsim thaum lub sij hawm detoxification txheej txheem, thaum glutathione muab cov substrates tsim nyog rau cov tshuaj tiv thaiv II ua ke. Qhov no multi-dimensional detoxification mechanism ua kom kale yog cov khoom xyaw zoo tshaj plaws rau kev txhawb nqa lub siab ua haujlwm detoxification.
High -cov khoom siv calcium zoo, tswj cov pob txha noj qab haus huv
Hauv kev xav ib txwm muaj, cov khoom siv mis nyuj feem ntau suav tias yog qhov kev xaiv zoo tshaj plaws rau kev tswj cov pob txha noj qab haus huv. Txawm li cas los xij, kev tshawb nrhiav zaub mov tam sim no nyuaj rau qhov kev xav no. Raws li cov nroj tsuag -raws li qhov chaw ntawm calcium, kale tsis tsuas yog excels nyob rau hauv calcium cov ntsiab lus tab sis kuj qhia tshwj xeeb zoo nyob rau hauv ntau yam ntawm cov pob txha tsim.
Raws li cov ntaub ntawv noj zaub mov yooj yim, 100 grams ntawm cov zaub qhwv tuaj yeem muab ntau tshaj 100 milligrams ntawm calcium, uas yog sib npaug rau 15% ntawm kev noj haus txhua hnub. Hauv kev tshawb fawb classic, nws qhov kev nqus ntawm calcium txawm tias mus txog kwv yees li 49%, siab dua li cov mis nyuj ntawm txog 32%.
Cov txiaj ntsig ntawm kale rau cov pob txha kuj nyob hauv nws cov ntsiab lus siab ntawm vitamin K1. Cov vitamin no ua raws li qhov tsim nyog cofactor rau -glutamyl carboxylase thiab koom ncaj qha rau hauv cov txheej txheem ua kom cov protein ntau osteocalcin. Tom qab ua haujlwm, osteocalcin tuaj yeem tshwj xeeb khi rau hydroxyapatite, ua kom "anchoring" calcium ions los ntawm cov ntshav mus rau cov pob txha matrix.
Ib txoj kev tshawb fawb soj ntsuam luam tawm nyob rau hauv American Journal of Clinical Nutrition tau pom tias piv nrog cov poj niam uas tau txais cov vitamin K1 qis tshaj plaws, cov neeg uas tau txais ntau tshaj plaws muaj 30% tsawg dua kev pheej hmoo ntawm pob txha pob txha.
Ntxiv nrog rau calcium thiab vitamin K, zaub qhwv kuj muaj magnesium thiab potassium, uas yog ob qho tseem ceeb co- cov khoom noj rau cov pob txha. Ntawm lawv, magnesium yog ib qho khoom siv tsis tseem ceeb rau kev tsim cov qauv crystalline ntawm cov pob txha; thaum poov tshuaj pab neutralize metabolic acids nyob rau hauv lub cev, txo cov calcium uas tshwm sim los ntawm lub cev lub dag zog kom sib npaug acid- theem hauv paus, yog li indirectly tiv thaiv cov pob txha.
Rau lactose- cov tib neeg tsis totaub, vegans, thiab nruab nrab- cov neeg laus thiab cov neeg laus uas xav tau kev kho pob txha ntev ntev, kale muab cov khoom noj muaj txiaj ntsig zoo ntawm calcium, nrog rau cov txheej txheem kev sib koom ua ke ntawm cov pob txha noj zaub mov. Yog li ntawd, kev siv cov txiv laum huab xeeb rau hauv ib qho kev noj zaub mov txhua hnub yog kev tshawb fawb thiab txhim khu kev qha ntau dua li kev cia siab rau 'ib qho calcium supplementation' cov tswv yim zoo li calcium ntsiav tshuaj.
Yooj yim organic kale hmoov
Tom qab kawm txog ntau yam txiaj ntsig ntawm kale, ib lo lus nug tshwm sim: Yuav ua li cas ib qho yooj yim thiab zoo sib xws siv kale rau hauv lawv txoj kev ua neej niaj hnub no? Nyob rau ntawm no, qhov zoo ntawm cov organic kale hmoov ua pov thawj.
Organic kale hmoov yog tsim los ntawm tus txheej txheem ntawm qis- kub kom qhuav thiab zoo sib tsoo, uas concentrates ib tug loj npaum li cas ntawm cov zaub qhwv tshiab rau hauv hmoov. Qhov no txhais tau hais tias ib rab diav me me ntawm cov hmoov nplej muaj cov khoom noj muaj txiaj ntsig zoo ib yam li cov kua txiv hmab txiv ntoo loj, ua rau koj yooj yim tau txais cov as-ham txaus yam tsis tas yuav noj ib lub tais loj ntawm cov zaub xam lav.
Txawm hais tias sprinkled on to top ntawm noj tshais yogurt, tov rau hauv batter kom noj qab nyob zoo ci khoom, los yog tsuas yog ua ke nrog dej los yog kua txiv, kale hmoov tau yooj yim muab tso rau hauv tej pluas noj, tshem tawm cov hassle ntawm kev npaj thiab ua noj tshiab kale.
Fresh kale yog qhov ua rau lwj thiab muaj lub neej luv luv. Txawm li cas los xij, kale hmoov tuaj yeem khaws cia rau ob peb lub hlis nyob rau hauv cov xwm txheej kaw tsis tau poob nws cov txiaj ntsig tseem ceeb, tso cai rau koj txaus siab rau cov txiaj ntsig ntawm kale txhua lub sijhawm thiab nyob qhov twg. Organic- ntawv pov thawj kale hmoov kuj tshem tawm cov kev pheej hmoo ntawm cov tshuaj tua kab.
Hauv kev xaus, txawm tias nws yog xaiv cov txiv ntseej tshiab lossis cov hmoov nplej organic, muab cov "superfood" no rau hauv koj cov khoom noj txhua hnub yog qhov kev xaiv zoo rau kev noj qab haus huv ntev -.
