Oktoba watan girbin kabeji ne. Wannan kayan lambu ya mamaye wurin da ya dace a cikin abincin kowane mai cin ganyayyaki kuma ya cancanci a ba shi kulawa ta musamman. Za mu dubi manyan nau'ikan kabeji da amfanin su mara iyaka.
Kabejin Savoy yana da siffa kamar ƙwallon ƙwallon da ganyen corrugated. Godiya ga mahaɗan polyphenolic, yana da kaddarorin antioxidant masu ƙarfi. Kabeji na Savoy yana da wadata a cikin bitamin A, C, E da K, da kuma bitamin B. Ya ƙunshi ma'adanai masu zuwa: molybdenum, calcium, iron, potassium, zinc, magnesium, manganese, phosphorus, selenium, wasu jan karfe, da irin wadannan amino acid kamar lutein, zeaxanthin da choline. Indole-3-carbinol, wani sashi na kabeji savoy, yana ƙarfafa gyaran ƙwayoyin DNA. Kabeji Savoy shine zabi mai kyau don salads.
Kofi daya na wannan kabeji yana dauke da kashi 56% na shawarar yau da kullun na bitamin C. Haka adadin jan kabeji ya ƙunshi kashi 33% na izinin yau da kullun na bitamin A, wanda ya zama dole don hangen nesa mai kyau. Vitamin K, rashi wanda yake cike da osteoporosis, atherosclerosis har ma da cututtukan daji, yana cikin kabeji (28% na al'ada a cikin gilashin 1).
Ga mazauna yankunan arewacin, ciki har da Rasha, an dauke shi mafi amfani, tun da shi ne samfurin halayyar girma a cikin latitudes. Baya ga bitamin C, yana dauke da beta-carotene, bitamin B, da kuma wani abu mai kama da bitamin - bitamin da ke hanawa da kuma kwantar da ciwon ciki (ba ya shafi sauerkraut).
Kofi daya na danyen kale shine: 206% na shawarar yau da kullun na bitamin A, 684% na RED na bitamin K, 134% na RED na bitamin C, 9% na RED na calcium, 10% na RED na jan karfe, 9% na RED na potassium, da 6% na RED na magnesium. Duk wannan a cikin adadin kuzari 33! Ganyen Kale na dauke da sinadarin omega-3 masu muhimmanci ga lafiyar mu. Babban antioxidants a cikin Kale sune kaempferol da quercetin.
Kabeji na kasar Sin, ko bok choy, ya ƙunshi mahadi masu hana kumburi, ciki har da thiocyanate, wani antioxidant wanda ke kare sel daga kumburi. Sulforaphane yana inganta hawan jini da aikin koda. Kabeji na Bok choy ya ƙunshi bitamin B6, B1, B5, folic acid, bitamin A da C, da kuma phytonutrients masu yawa. Gilashi ɗaya yana da adadin kuzari 20.
Da dama, broccoli yana da matsayi na gaba a tsakanin kayan lambu. Kasashe uku na farko don samar da broccoli sune China, Indiya da Amurka. Broccoli alkalizes jiki, detoxifies, inganta zuciya da kuma lafiyar kasusuwa, kuma shi ne mai karfi antioxidant. Yana da kyau duka a cikin nau'i na danyen salads da a cikin miya, stews da casseroles.