Vegetables in Our Lives at SIBU

As the title mentioned, this post will be all about the common vegetable in our lives:

Since there are a lot of vegetables in Sibu, it'll take for me to do researches on each ... I'll try to do it as complete as I can ....

1. Cabbage  (pak choy, 白菜) 

Nutritional Label for Cabbage:

- contains anti-inflammatory omega-3 fatty acid (alpha-linolenic acid, or ALA)
- polyphenol content & rich supply of glucosinolates = detoxification and anti-cancer




2. Broccoli (花椰菜)

Nutritional Label for Broccoli:

-anti-inflammatory; anti-oxidant; detoxification; cancer prevention; digestive support; cardiovascular support;
-eye health; skin support (against sun damage); metabolism of Vit D


3. Cauliflower (菜花)

Nutritional Label for Cauliflower:

same family as broccoli

4. Mushroom; Shiitake (蘑菇)

Nutritional Label for Mushroom:

- protect us against cardiovascular diseases 
-a very good, non-animal food source of iron

5. Long Bean (yard long bean; 长豆) - Green Bean is used to describe this food

Nutritional Label for Green Bean:

-strong carotenoid and flavonoid content of green beans - anti-inflammatory 
-small amount omega-3 fatty acid alpha-linolenic acid (ALA)
-antioxidant 




6. Eggplant (terung ; 茄子)

Nutritional Label for Eggplant:

-anthocyanin phytonutrient found in eggplant skin: nasunin - 

-Nausin - potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage. In animal studies, nasunin has been found to protect the lipids (fats) in brain cell membranes

- Nausin - iron chelator. Although iron is an essential nutrient and is necessary for oxygen transport, normal immune function and collagen synthesis, too much iron is not a good thing. Excess iron increases free radical production and is associated with an increased risk of heart disease and cancer.

7.Cymbopogon (serai ; 香茅 ; lemon grass)

Nutritional Label for Lemon Grass:

-citral or lemonal, an aldehyde responsible for its unique lemon odor. Citral also has strong anti-microbial, and anti-fungal properties
-contain other constituents of the essential oils such as myrcene, citronellol, methyl heptenone, dipentene, geraniol, limonene, geranyl acetate, nerol etc. These compounds are known to have counter-irritant, rubefacient, insecticidal, anti-fungal and anti-septic properties
-very good in folic acid (100 g leaves and stems provide about 75 mcg or 19% of RDA). Folates are important in cell division and DNA synthesis. When given during peri-conception period can help prevent neural tube defects in the baby
-antothenic acid (vitamin B5), pyridoxine (vitamin B-6) and thiamin (vitamin B-1). These vitamins are essential in the sense that body requires them from external sources to replenish.
-Potassium is an important component of cell and body fluids, which helps control heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.


8. Sweet Potatoes (ubi keledek ; 红薯)

Nutritional Label for Sweet Potatoes:

-Orange-fleshed sweet potatoes - vitamin A
-purple-fleshed sweet potato: anthocyanins—primarily peonidins and cyanidins—important antioxidant properties and anti-inflammatory properties.
-improve blood sugar regulation—even in persons with type 2 diabetes.
-significantly increase blood levels of adiponectin in persons with type 2 diabetes. Adiponectin is a protein hormone produced by our fat cells, and it serves as an important modifier of insulin metabolism.




9. Cue Chai (Kiu Chai


10. "Sa Chai"


11. mustard (sawi; 芥末 jiè mò)

Nutritional Label for Mustard Green:

-cholesterol-lowering ability of steamed mustard greens
-glucosinolates - converted into isothiocyanates (ITCs) that have cancer-preventive properties
- the body's detox system; its antioxidant system; its inflammatory/anti-inflammatory system
-Indoles, mainly di-indolyl-methane (DIM) and sulforaphane - against prostate, breast, colon and ovarian cancers 






12 spinach (bayam; 菠菜)

Nutritional Label for Spinach:

-Glycoclycerolipids are the main fat-related molecules in the membranes of light-sensitive organs in most plants - protect the lining of the digestive tract from damage, especially damage related to unwanted inflammation

-unique anti-cancer carotenoids—called epoxyxanthophylls — are plentiful in spinach

-Regular consumption: prevent osteoporosis (weakness of bones), iron deficiency anemia and is believed to protect from cardiovascular diseases and colon and prostate cancers.

13. water spinach (kangkong; 空心菜)

Nutritional Label for Water Spinach:

-Despite the fact that it requires very little care, Kang Kong is a highly nutritious plant with high levels of protein, calcium, iron, potassium, & vitamins A B & C.






14. celery


15. white leek


16. Yaw


17. carrot


18. lotus


19. Pumpkin (labu


20. Melon (peria


21. Ridged Gourd (petola


22. corn (jagung


23. Bean curd (tofu


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