Yintoni i-rutabaga kwaye kutheni ibaluleke kangaka kwimpilo?
La rutabaga, kwaziwa njenge rutabaga, itheniphu, itheniphu okanye itheniphu emthubi, ivelele njengenye yemifuno enomdla kakhulu kwaye epheleleyo ngaphakathi kweqela leengcambu kunye neebhubhu. Ibizwa ngokwenzululwazi Brassica napus subsp. irapifera, yeyosapho lwe Ibrassicaceae, njengeklabishi, i-broccoli okanye i-radishes. Ubungcali bayo buvela kwimvelaphi yayo ye-hybridi: sisiphumo somnqamlezo wendalo phakathi kwe itheniphu emhlophe kunye ikhaphetshuOku kuyinika inkangeleko yesondlo esikhethekileyo kunye nencasa eyodwa, enencasa ephakathi kunye namanqaku asemhlabeni kunye nekhaphetshu.
La rutabaga Yahlulahlulwe ngokumila kwayo okungqukuva, ulusu olungqindilili olutyheli-bumdaka okanye olubhuloshi, nomhlophe okanye, kwezona ntlobo zixatyiswayo, inyama emthubi. Ubume bayo obuqinileyo kunye nenyama buyenza ibe yinto efanelekileyo kwiindidi zamalungiselelo okupheka, ukusuka ekubilisweni ukuya kwi-roast, eqhotsiweyo okanye ecudiweyo. Kwi-cuisine yamazwe aphesheya, i-rutabaga ithandwa kakhulu kumantla eYurophu, apho isetyenziselwa indawo yetapile kwaye iye yaba sisithako semveli kwizitya ezifana ne-Scottish haggis.
Le bhubhu ayinikeli kuphela incasa emnandi kunye nokuguquguquka okukhulu kweendlela zokupheka, kodwa ikwabonwa ngenxa yayo. ixabiso eliphezulu lesondlo, kubandakanya ntoni iivithamini, amaminerali, ifayibha y iikhompawundi antioxidantI-Rutabaga yeyona ndlela ibalaseleyo esempilweni kwezinye iicarbohydrates, ngakumbi kwabo bafuna iinketho nge isalathiso se-glycemic index kunye nomxholo wekhalori ephantsi.
Iimpawu zesondlo se-rutabaga
La rutabaga ivelele kuyo ukuxinana kwezondlo, okwenza kube kukutya okufanelekileyo ukuxhasa nakuphi na ukutya okunempilo. Iqhekeza eliphakathi le-rutabaga (malunga ne-380 grams) iqulethe, ngokomndilili:
- Iikhalori: malunga ne-140 kcal
- IiCarbohydrate: I-33 gram
- Iiprotheni: I-4 gram
- Amafutha: ngaphantsi kwe-1 gram
- Ifayibha: I-9 gram
- Vitamin C: ngaphezu kwe-100% yexabiso lemihla ngemihla elicetyiswayo
- Potassium: malunga ne-35% yexabiso lemihla ngemihla
- Magnesium: malunga ne-18% yexabiso lemihla ngemihla
- Ikhalsiyam: ukuya kuthi ga kwi-17% yexabiso lemihla ngemihla
- Vitamin E: malunga ne-7% yexabiso lemihla ngemihla
- Ezinye iimicronutrients: i-folate, i-phosphorus, i-selenium, i-manganese, i-vitamin B (i-B6 kunye ne-thiamine), i-vitamin A kunye ne-K ngokwemilinganiselo emincinci
La manani abonisa ukuba i-rutabaga ityebile kuyo iivithamini antioxidant ezifana ne-C kunye ne-E, iyimfuneko kwi-immune system kunye nokukhuselwa kwamaselula kumonakalo we-oxidative. Ukongeza, umxholo wayo ophezulu wefiber uyanceda lawula ukwetyisa kwaye ikhuthaza impilo yamathumbu.
Iinzuzo eziphambili zezempilo ze-rutabaga
- Isityebi kwifiber: umkhuthazi wempilo yamathumbu
Umxholo wefiber kaRutabaga yenye yezona zinto zinkulu zesondlo. Ndiyabulela kuyo, ikhuthaza ukunyanzeliswa kwamathumbu, ivuselela ukukhula kwebhaktheriya enenzuzo kwi-microbiome kwaye inceda ukukhusela ukuqunjelwa. Kuqikelelwa ukuba inkonzo enye inokubonelela ukuya kuthi ga kwi-36% yengcebiso yemihla ngemihla yabasetyhini kunye ne-24% yamadoda. Ifiber ekhoyo kule tuber ikakhulu ingenakunyibilika, eyongeza isambuku kwisitulo kwaye yenza kube lula ukudlula. Izifundo ezininzi ziye zanxibelelanisa ifayibha evela kwimifuno efana ne-rutabaga enomngcipheko ocuthiweyo umhlaza womqolo, isifo se-cardiovascular and type 2 yeswekile.
- Umthombo onamandla we-vitamin C: ukukhusela, ulusu kunye nokuguga
I-Rutabaga ivelele kuyo umxholo ophezulu we-vitamin C, ukodlula iziqhamo ezininzi zesitrasi. Le vitamin iyimfuneko yomeleza amajoni omzimba, ukuvuselela ukuveliswa kweeseli ezimhlophe zegazi kunye nokukhusela iiseli kumonakalo we-oxidative obangelwa yi-radicals yamahhala. Ukongeza, i-vitamin C ithatha inxaxheba kwi Ukwenziwa kwe-collagen, ibalulekile kwimpilo yesikhumba, imithwalo yegazi kunye nezicubu ezixhamlayo, ezincedisayo ukulibazisa ukuguga ngaphambi kwexesha kunye nokukhuthaza ukuphilisa.
- Isityebi kwi-antioxidants: ikhaka ngokuchasene noxinzelelo lwe-oxidative kunye nokudumba
I-Rutabaga iqulethe iglucosinolates, i-antioxidant compounds ephawulekayo ye-brassicas, kunye ne-vitamin E kunye ne-carotenoids. La malungu ayanceda ukunciphisa iiradicals zamahhala kwaye unako ukunciphisa ukuvuvukala kwenkqubo. IiGlucosinolates ziye zabonwa ukuba zidlala indima ephambili ukuthintela izifo zentliziyo kwi ukhuseleko kwiintlobo ezithile zomhlaza, ngakumbi ikholoni, idlala lengqula, nomhlaza wamabele. I-synergy phakathi kwe-antioxidants kwi-rutabaga iphinda incede ukugcina ingqibelelo yeembrane zeseli kunye nokukhusela amalungu abalulekileyo.
- Umthombo obalulekileyo we-potassium: impilo yemisipha, intliziyo kunye noxinzelelo lwegazi
El potaziyamu Yiminerali ebalulekileyo kwi umsebenzi ofanelekileyo wezihlunu, inkqubo ye-nervous kunye ukulawulwa koxinzelelo lwegaziI-rutabaga enye inika inani elibalulekileyo le minerali, isondela kwisithathu kwisiphakamiso semihla ngemihla. Ukusetyenziswa kwe-potassium kuye kwadibaniswa nesiganeko esisezantsi soxinzelelo lwegazi, isifo sohlangothi, kunye nesifo senhliziyo. Ukwengeza, ichasene nemiphumo yesodium emzimbeni, igalelo ukulinganisela kwamanzi kunye nokuzinza kwe-cardiovascular.
- Isalathisi esisezantsi se-glycemic kunye nokulawula ubunzima
Enkosi indibaniselwano yayo umxholo wekhalori ephantsi, amanzi aphezulu kunye nomxholo wefiber, i-rutabaga ivelisa umphumo wokuxhamla ixesha elide, onceda uku lawula ukutya kwaye ugweme ukusetyenziswa kweekhalori ezigqithisileyo. Lo mba ulungile ngakumbi kubantu abakhangelayo ukulawula okanye ukunciphisa ubunzima bakho. Eyakhe isalathiso se-glycemic indexI-Rutabaga ayibangeli i-spikes ngokukhawuleza kwi-blood glucose, eyenza ilungele abantu abasengozini yesifo sikashukela okanye abafuna ukugcina amanqanaba e-glucose azinzileyo.
- Ikhuthaza impilo yamathambo kunye ne-metabolic
I-Rutabaga ibonelela i-calcium, i-magnesium kunye ne-phosphorus, iiminerali ezintathu ezibalulekileyo zokugcina amathambo aqinileyo kunye ne-metabolism yamandla. Ukongeza, iqulethe izixa ezibalulekileyo folate, eyona nto ibalulekileyo kwiprotheni synthesis kunye nokugcina inkqubo ye-nervous. Imanganese kunye nevithamin K ekhoyo kule bhubhu ikwanegalelo kwimpilo yamathambo kunye nokujika kwegazi, ngokulandelelanayo.
- Yomeleza amajoni omzimba kwaye ikhusela kwizifo
Ngombulelo kwiindidi zayo ze-micronutrients kunye ne-antioxidants, ukusetyenziswa kwe-rutabaga rhoqo kunako ukuphucula ukuphendula komzimba, ukunciphisa ukudinwa y ukunciphisa umngcipheko wosuleloUkongezelela, umxholo wayo we-vitamin B6 ukhuthaza ukubunjwa kwama-antibodies kunye nokusebenza kakuhle kwenkqubo ye-nervous.
Ukuthelekiswa kwesondlo kunye nezinye iibhubhu
Xa kuthelekiswa neetapile kunye nezinye iibhubhu, i-rutabaga ivelele ngenxa yokuba:
- Igalelo iikhalori ezimbalwa kunye neecarbohydrates, ukulungele ukulawula ubunzima okanye i-low-carb diets.
- Uye umxholo ophezulu we-vitamin C kunye ne-fiber kuneyona mibhobho eqhelekileyo.
- I qulethe ngaphezulu kwe-antioxidants kunye ne-bioactive compounds ezikhuthaza uthintelo lwezifo ezingapheliyo.
- Ifanelekile kubantu abafuna ukubeka esweni amanqanaba eglucose yegazi.
Ungayisebenzisa njani i-rutabaga ukuze usebenzise zonke izibonelelo zayo?
Ukuguquguquka kwale tuber kuvumela yidibanise kwiiresiphi ezininzi kunye namalungiselelo. Inokuphekwa ngomphunga, ibiliswe, yosiwe, iqhotswe, icudiswe, ibe isuphu, isityu, iigratin, neesaladi. Incasa yayo emnandi, efana nekhaphetshu idityaniswa ngokugqibeleleyo neminye imifuno kunye neeproteni ezibhityileyo.
Olunye ukhetho olusempilweni lokwazisa i-rutabaga kwisidlo sakho zezi:
- Iipurees zodwa okanye zixutywe neetapile okanye iminqathe
- Ibhakwe kwiintonga ukwenza iitshiphusi okanye njengenye indlela enempilo kwiifries zaseFransi
- Iphekwe kwaye icudiwe njengento yokuhlobisa inyama kunye nentlanzi
- Yongezwa kwiisuphu ezishinyeneyo kunye neekhrimu zemifuno
- Inqunyulwe kwiisaladi ezitsha, eziluhlaza kwaye zigayiwe
- Njengesithako kwi-stews yendabuko kunye ne-casseroles
Xa uyilungiselela, kuyacetyiswa peel the rutabaga ukususa ulusu lwayo olungqindilili kwaye uhlambe ngaphakathi kakuhle phambi kokupheka. Nkqu namagqabi amatsha kunye neziqu zingasetyenziswa kwiisaladi kunye neesuphu ngexabiso lesondlo sazo. iivithamini kunye neemaminerali.
Imbali, imvelaphi kunye curiosities of the rutabaga
I-Rutabaga inzalelwane yaseMpuma Yurophu kwaye yaziswa eSweden ngenkulungwane ye-17, kamva yasasazeka kwi-Great Britain, kuMntla Yurophu, nakuMntla Melika. Igama layo livela kwi-Swedish "rotabagge," elithetha ingcambu okanye ibhola.
Kuyo yonke imbali, IScotland yandisa ukusetyenziswa kwayo kwi-gastronomy, ngokukodwa njengenxalenye ephambili ye-dish haggis yesizwe, ehamba kunye ne-rutabaga ehlanjululweyo kunye namazambane ("i-neeps kunye ne-tatties"). Ngexesha lokunqongophala, njengeemfazwe zaseYurophu, i-rutabaga yathatha indawo yeitapile ngenxa yokukwazi ukuziqhelanisa nemozulu ebandayo kunye nokugcinwa kwayo ngokulula.
Kwamanye amazwe, i-rutabaga ibizwa ngokuba "ilamuni yasemntla" ngenxa yobuninzi bevithamin C, ibalulekile ekuthinteleni izifo ezifana nescurvy kwimimandla apho iziqhamo zesitrasi zingafumanekiyo.
Ngubani ekufuneka athathe amanyathelo okhuseleko nge-rutabaga?
Nangona i-rutabaga ikhuselekile kubantu abaninzi, iyakwazi kubangela ukungakhululeki komehluko kwabo baphethwe yi-irritable bowel syndrome okanye abangahambisani nemifuno ye-cruciferous, efana nekhaphetshu, i-broccoli, okanye i-turnips. Kule meko, kuyacetyiswa ukuba udibane nochwepheshe bezempilo ngaphambi kokuba ubafake rhoqo ekudleni.
I-Rutabaga ayinasondlo kuphela, kodwa ikwazi ukugcina kwaye kulula ukuyigcina, iyenza ibe yindlela efikelelekayo kunye nefikelelekayo yokutya okunempilo. Ndiyabulela kumafutha aphantsi kunye nomxholo weswekile kunye nobutyebi bayo kwi i-fiber kunye ne-antioxidants, ilungele abantu bayo yonke iminyaka, kuquka abantwana, abadala kunye nabadala, kunye nabatya imifuno kunye nabadlali.
Ukwandisa iimpawu zayo, kucetyiswa ukuba kusetyenziswe i-rutabaga entsha kunye nexesha lonyaka, ukuyidibanisa nokutya okutyebileyo kwimifuno, iziqhamo, iimbotyi neenkozo. Oku kukhuthaza ukufunxwa ngokufanelekileyo kwezondlo zayo kunye nokufumana zonke iinzuzo zayo zempilo.
Ukufaka i-rutabaga kwisidlo sakho semihla ngemihla kuvumela zonwabele iingenelo zayo zesondlo, ukuxhasa amajoni omzimba, ukomeleza amathambo kunye nezihlunu, kunye negalelo ekuthinteleni izifo ezahlukeneyo. Incasa yayo eguquguqukayo, ukuthungwa, kunye nobutyebi kwiikhompawundi ezikhuselayo zenza kube kukutya okufanelekileyo ukukhuthaza impilo-ntle kunye nokugcina indlela yokuphila elungeleleneyo.