Rau mù tạt: Thành phần dinh dưỡng và lợi ích sức khỏe

mù tạt

Rau mù tạt có nhiều loại có màu xanh hoặc màu vàng, thường rau có vị đắng, cay mạnh. Loại rau này có thể dùng để chế biến món xào, cuộn với thịt bò, hoặc thậm chí làm món dưa muối.

1. Thành phần dinh dưỡng của rau mù tạt

Rau mù tạt là một trong những loại rau giàu chất dinh dưỡng nhất mà bạn có thể ăn, vì chúng cung cấp ít calo nhưng giàu chất xơ và vi chất dinh dưỡng.

Một cốc 56 gram rau xanh mù tạt xắt nhỏ cung cấp:

  • Calo: 15
  • Protein: 2 gram
  • Chất béo: ít hơn 1 gram
  • Carbs: 3 gram
  • Chất xơ: 2 gram
  • Đường: 1 gram
  • Vitamin A: 9% lượng khuyến cáo hàng ngày
  • Vitamin B6 (pyridoxine): 6% lượng khuyến cáo hàng ngày
  • Vitamin C: 44% lượng khuyến cáo hàng ngày
  • Vitamin E: 8% lượng khuyến cáo hàng ngày
  • Vitamin K: 120% lượng khuyến cáo hàng ngày
  • Đồng: 10% lượng khuyến cáo hàng ngày.

Rau mù tạt khi bạn đem làm món dưa muối sẽ làm mất một số chất dinh dưỡng trong quá trình ngâm/muối, đặc biệt là vitamin C.

rau mù tạt
Rau mù tạt muối dưa sẽ làm giảm thành phần vitamin C có trong rau

2. Lợi ích sức khỏe của rau xanh mù tạt

Hiện tại, các nghiên cứu về lợi ích của việc ăn rau xanh mù tạt còn rất hạn chế. Tuy nhiên, các chất dinh dưỡng riêng lẻ có trong rau xanh mù tạt mang đến nhiều lợi ích sức khỏe.

2.1 Giàu chất chống oxy hóa

Chất chống oxy hóa là các hợp chất thực vật tự nhiên giúp chống lại stress oxy hóa gây ra bởi sự dư thừa các gốc tự do. Các gốc tự do là các phân tử không ổn định có thể gây ảnh hưởng đến các tế bào của bạn.

Nghiên cứu cho thấy theo thời gian, các ảnh hưởng này có thể dẫn đến các tình trạng sức khỏe nghiêm trọng khác như: Bệnh tim, ung thư và bệnh Alzheimer.

Mặc dù hàm lượng các chất chống oxy hóa giữa các loại rau xanh là khác nhau, nhưng đều là nguồn giàu chất chống oxy hóa như: flavonoid, beta carotene, lutein và vitamin C và E. Nhìn chung, chế độ ăn rau xanh mù tạt giúp chống lại các bệnh liên quan đến stress oxy hóa.

2.2 Nguồn vitamin K tuyệt vời

Rau mù tạt khi ở dạng tươi và nấu chín đều là một nguồn vitamin K tuyệt vời, cung cấp 120% (trong 56 gram mù tạt) và 690% (trong 140 gram mù tạt) lượng khuyến cáo hàng ngày.

Vitamin K đóng vai trò quan trọng trong việc giúp đông máu và cũng cần thiết cho sức khỏe của tim mạch và xương. Nếu cơ thể thiếu vitamin K sẽ làm tăng nguy cơ mắc bệnh tim và loãng xương; tăng nguy cơ suy giảm chức năng não, mất trí nhớ và bệnh Alzheimer.

Nhận diện bệnh alzheimer qua biểu hiện cơ thể
Nguồn vitamin K dồi dào trong rau mù tạt giúp giảm nguy cơ suy giảm chức năng não bộ

2.3 Tốt cho hệ thống miễn dịch

Chỉ cần một cốc (56 gam thô hoặc 140 gam nấu chín) rau mù tạt sẽ cung cấp hơn một phần ba nhu cầu vitamin C hàng ngày của bạn.

  • Giàu vitamin C: Vitamin C là một loại vitamin tan trong nước, rất cần thiết để củng cố hệ thống miễn dịch. Nghiên cứu cho thấy rằng nếu thiếu vitamin C trong chế độ ăn uống có thể làm suy yếu hệ thống miễn dịch, khiến cơ thể không có sức đề kháng, dễ mắc bệnh hơn.
  • Giàu vitamin A: Rau mù tạt giàu vitamin A trong giúp hỗ trợ sự đáp ứng miễn dịch trong cơ thể bằng cách hỗ trợ sự nhân lên và phân phối các tế bào T, một loại tế bào bạch cầu cần thiết để giúp chống lại các nhiễm trùng tiềm tàng.

2.4 Có lợi cho sức khỏe tim mạch

Chất chống oxy hóa trong rau mù tạt giúp giảm nguy cơ mắc và tử vong do bệnh tim. Ngăn chặn sự tái hấp thu axit mật dẫn đến giảm mức cholesterol. Rau mù tạt luộc hoặc hấp có tác dụng giảm cholesterol nhiều hơn so với việc ăn sống.

2.5. Tốt cho sức khỏe của mắt

Trong số các chất chống oxy hóa có trong rau xanh mù tạt, lutein và zeaxanthin là hai hợp chất đã được chứng minh là có lợi cho sức khỏe của mắt, giúp bảo vệ võng mạc của bạn khỏi bị hư hại do oxy hóa, cũng như lọc ra ánh sáng xanh có hại.

Các nghiên cứu cho thấy rằng việc ăn thực phẩm giàu lutein và zeaxanthin có thể giúp bảo vệ chống lại thoái hóa điểm vàng.

Mắt con người có thể nhìn bao xa
Rau mù tạt chứa nhiều chất chống oxy hóa có lợi cho sức khỏe của mắt

2.6 Có tác dụng chống ung thư

Ngoài các chất chống oxy hóa mạnh mẽ, rau xanh mù tạt chứa một nhóm các hợp chất thực vật có lợi được gọi là glucosinolates có tác dụng chống ung thư. Cụ thể: Glucosinolates chứa trong rau có tác dụng chống lại ung thư đại trực tràng và phổi.

3. Cách chế biến và ăn rau xanh mù tạt

Có nhiều cách để thưởng thức món rau mù tạt. Bạn có thể làm món salad rau quả và thêm vào đó một ít rau xanh mù tạt.

Ngoài ra, rau xanh mù tạt nấu chín có thể chế biến cùng với nhiều món ăn khác như thịt bò, thịt gà, cá nướng…

4. Những lưu ý khi chế biến rau mù tạt

Vì rau xanh mù tạt có nhiều vitamin K – một loại vitamin giúp đông máu – chúng có thể giảm tác dụng của các loại thuốc làm loãng máu. Do đó, những người đang dùng thuốc làm loãng máu nên tham khảo ý kiến ​​bác sĩ trước khi tiêu thụ một lượng lớn các loại rau này vào chế độ ăn uống của họ.

Ngoài ra, rau xanh mù tạt có chứa oxalat, có thể làm tăng nguy cơ sỏi thận ở một số người nếu tiêu thụ một lượng lớn và thường xuyên.

Để được tư vấn trực tiếp, Quý Khách vui lòng bấm số HOTLINE hoặc đăng ký lịch trực tuyến TẠI ĐÂY.

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