Le rov qab yog un paus zaub uas belongs rau lub brassica genus ntawm cov nroj tsuag, cov tswv cuab ntawm cov uas tsis yog hu ua cruciferous zaub.
Nws yog puag ncig nrog cov xim brownish-dawb thiab zoo li lub turnip. Qhov tseeb, nws yog feem ntau hu ua tus ntoo khaub lig ntawm turnip thiab cabbage.
Le rov qab yog ib qho tseem ceeb ntawm Northern European cuisine thiab tseem hu ua "Swedish" thiab "Swedish turnip."
Lawv yog cov muaj txiaj ntsig zoo thiab paub zoo rau lawv cov ntsiab lus antioxidant.
Cov txheej txheem
Nov yog 7 cov txiaj ntsig kev noj qab haus huv thiab kev noj haus ntawm rutabagas.
1. Khoom noj khoom haus thiab calories tsawg
hav zoov rutabakas yog ib qhov zoo heev ntawm cov as-ham.
Ib rutabaga nruab nrab (386 grams) muab ():
- Calories: 143
- Crab: 33 grams
- Cov protein: 4 grams
- Rog: 0,5g ua
- Fiber ntau: 9 grams
- Vitamin C: 107% ntawm Tus Nqi Txhua Hnub (DV)
- Cov tshuaj yaj yeeb: 35% ntawm DV
- Magnesium: 18% VQ
- Tshuaj calcium: 17% ntawm DV
- Vitamin E: 7% ntawm DV
Raws li koj tau pom, rutabakas yog ib qho zoo heev ntawm cov poov tshuaj, calcium, thiab cov vitamins E thiab C. Lawv kuj muaj ib tug npaum li cas ntawm folate, ib tug B vitamin tseem ceeb rau metabolism, protein synthesis, thiab DNA replication ().
Tsis tas li, rutabakas muab me me ntawm phosphorus thiab . Phosphorus yog cov ntxhia tseem ceeb rau kev tsim hluav taws xob thiab cov pob txha noj qab haus huv, thaum selenium yog qhov tseem ceeb rau kev noj qab haus huv (, ).
txoj kev Rutabagas yog cov nplua nuj ntawm calcium, magnesium, potassium, thiab vitamins C thiab E. Lawv kuj yog ib qho zoo ntawm folate thiab muab me me ntawm phosphorus thiab selenium.
Nyeem kuj: 18 zaub tshwj xeeb thiab noj qab nyob zoo
Nyeem kuj: qej yog zaub?
Nyeem kuj: Starchy Zaub vs. Tsis-Starchy Zaub
2. nplua nuj nyob rau hauv antioxidants
Rutabagas zoo heev, tshwj xeeb tshaj yog cov vitamins C thiab E.
Vitamin C yog ib qho antioxidant uas neutralizes dawb radicals, uas yog cov teeb meem sib txuas uas ua rau cov hlwb puas thiab ua rau oxidative kev nyuaj siab thaum qib siab dhau hauv koj lub cev. Vitamin C kuj tseem ua lub luag haujlwm tseem ceeb hauv kev tiv thaiv kab mob, kev nqus hlau thiab collagen synthesis ().
Vitamin E yog cov roj-soluble antioxidant uas tseem tiv thaiv kev puas tsuaj ntawm tes thiab pab tswj lub cell daim nyias nyias ().
Qhov zoo siab, cov vitamins C thiab E ua haujlwm zoo ua ke. Thaum cov vitamin E depleted, vitamin C pab ntxiv nws, cia cov antioxidants txuas ntxiv tiv thaiv koj lub hlwb (, ).
Rutabagas kuj tseem muaj ntau ntawm glucosinolates, uas yog cov khoom sib txuas nrog cov khoom antioxidant. Lawv tau pom tias txo qhov mob thiab muaj peev xwm txawm tias koj yuav muaj kab mob plawv thiab mob plab, prostate, thiab mob qog noj ntshav mis (, , , , , ).
txoj kev Rutabagas yog qhov zoo ntawm glucosinolates thiab cov vitamins C thiab E. Cov no yog cov kab mob sib ntaus sib tua uas pab tiv thaiv koj lub cev los ntawm oxidative kev nyuaj siab.
Kev noj zaub mov nplua nuj nyob hauv antioxidants tuaj yeem pab tiv thaiv kev laus ntxov ntxov.
Ntau cov cim qhia ntawm kev laus tuaj yeem txo tau los ntawm ib puag ncig thiab koj cov khoom noj, nrog rau kev txo cov dej num uas txhawb kev mob, xws li haus luam yeeb thiab raug tshav ntuj ().
yog ib tug haib antioxidant pom nyob rau hauv rutabagas uas pab neutralize dawb radicals nyob rau hauv koj daim tawv nqaij tshwm sim los ntawm cov pa phem thiab ultraviolet (UV) lub teeb puas ().
Nws tseem ua lub luag haujlwm tseem ceeb hauv kev sib txuas ntawm collagen, ib qho tseem ceeb protein uas ua rau koj cov tawv nqaij muaj zog. UV raug tuaj yeem ua rau collagen puas tsuaj, thiab vitamin C ua lub luag haujlwm hauv ob qho tib si tsim collagen thiab tiv thaiv nws (, ).
Antioxidants hu ua glucosinolates kuj tseem tuaj yeem ua lub luag haujlwm tiv thaiv ntawm daim tawv nqaij laus ().
Kev tshawb fawb tsis ntev los no hauv 3D tib neeg cov qauv ntawm daim tawv nqaij pom tau tias glucosinolates pab tiv thaiv UV puas. Txawm li cas los xij, xav tau kev tshawb fawb ntxiv ( ).
txoj kev Rutabagas yog ib txwm nplua nuj nyob rau hauv vitamin C, uas tiv thaiv koj cov tawv nqaij los ntawm UV puas thiab txhawb collagen synthesis. Lwm cov tshuaj antioxidants muaj nyob hauv rutabagas kuj tseem tuaj yeem ua lub luag haujlwm tiv thaiv kev laus ntawm daim tawv nqaij.
Nyeem kuj: 18 zaub tshwj xeeb thiab noj qab nyob zoo
Nyeem kuj: qej yog zaub?
Nyeem kuj: Starchy Zaub vs. Tsis-Starchy Zaub
4. Txhawb nqa lub plab noj qab haus huv
Rutabagas yog qhov zoo tshaj plaws ntawm .
Qhov nruab nrab rutabaga (386 grams) muab 9 grams fiber ntau, uas sawv cev rau 24% thiab 36% ntawm qhov pom zoo fiber ntau noj txhua hnub rau cov txiv neej thiab poj niam, feem ().
Lawv yog cov nplua nuj nyob rau hauv insoluble fiber, uas tsis yaj nyob rau hauv dej. Hom fiber ntau no pab txhawb kev tsis tu ncua thiab ntxiv ntau rau cov quav. Fiber kuj pub cov kab mob hauv plab noj qab haus huv, txhawb nqa ib ().
Kev noj zaub mov muaj fiber ntau yog txuam nrog ntau yam txiaj ntsig kev noj qab haus huv, xws li txo qis kev pheej hmoo ntawm mob qog noj ntshav, kab mob plawv, thiab hom 2 mob ntshav qab zib mellitus (, ).
txoj kev Rutabagas yog cov nplua nuj ntawm fiber ntau, uas pub cov kab mob noj qab haus huv hauv koj lub plab thiab tuaj yeem txo koj txoj kev pheej hmoo ntawm mob qog noj ntshav, kab mob plawv thiab ntshav qab zib hom 2.
5. Tej zaum yuav pab kom poob phaus
Ntxiv rutabagas rau koj cov zaub mov tuaj yeem pab tau.
Cov zaub hauv paus no muaj fiber ntau thiab siv sij hawm ntev dua rau kev zom, ua kom koj xis nyob ntev dua. Qhov no tuaj yeem tiv thaiv overeating thiab thaum kawg hnyav nce ().
Tsis tas li ntawd, kev noj zaub mov muaj fiber ntau yog txuam nrog ntau hom kab mob plab. Kev tshawb fawb tsis ntev los no tau pom tias qhov txuas no tseem ceeb rau kev tiv thaiv qhov hnyav nce mus ntev ().
Thaum kawg, noj cov khoom noj muaj txiaj ntsig zoo, xws li rutabagas, tuaj yeem hloov cov zaub mov tsis zoo uas zoo li muaj calorie ntau ntau, rog thiab qab zib. Yog li, rutabagas tuaj yeem txhawb nqa lub cev hnyav ().
txoj kev Kev noj rutabaga tuaj yeem pab txo qhov hnyav los ntawm kev ua kom satiety thiab pab kom tsis txhob noj ntau dhau.
6. nplua nuj nyob rau hauv potassium
Rutabagas yog cov nplua nuj ntawm cov poov tshuaj, uas ua haujlwm ntau lub luag haujlwm tseem ceeb hauv koj lub cev thiab tseem ceeb tshwj xeeb rau kev noj qab haus huv hauv plawv ().
Ib qho nruab nrab rutabaga (386 grams) muab 1 mg ntawm cov poov tshuaj, uas npog 180% ntawm koj cov kev xav tau txhua hnub rau cov khoom noj no ().
yog ib qho tseem ceeb rau cov paj hlwb thiab cov leeg nqaij contraction. Nws kuj ua haujlwm zoo nrog sodium los tswj cov kua dej sib npaug, uas yog qhov tseem ceeb rau kev tswj ntshav siab ().
Cov neeg uas noj cov zaub mov uas muaj cov poov tshuaj ntau yuav ua rau muaj kev pheej hmoo ntawm mob stroke, ntshav siab, thiab kab mob plawv (, , ).
txoj kev Rutabagas yog ib txwm nplua nuj nyob rau hauv poov tshuaj, ib tug mineral uas tswj cov kua dej tshuav, paj hlwb signaling thiab ntshav siab. Kev noj zaub mov nplua nuj nyob hauv cov poov tshuaj yog cuam tshuam nrog kev pheej hmoo ntawm mob stroke thiab kab mob plawv.
Nyeem kuj: 18 zaub tshwj xeeb thiab noj qab nyob zoo
Nyeem kuj: qej yog zaub?
Nyeem kuj: Starchy Zaub vs. Tsis-Starchy Zaub
7. Yooj yim ntxiv rau koj noj
Rutabaga tuaj yeem npaj tau ntau txoj hauv kev thiab muaj nyob thoob plaws hauv lub xyoo, ua rau nws yooj yim zaub ntxiv rau koj cov zaub mov.
Koj tuaj yeem txaus siab rau rutabagas nyoos los yog ua noj rau lawv ib yam li koj ua qos yaj ywm, tab sis nco ntsoov tev daim tawv nqaij, vim tias cov zaub no feem ntau muaj cov tshuaj tiv thaiv kab mob. Lub caij no, nws cov nplooj tuaj yeem ntxiv rau zaub nyoos lossis kua zaub.
Rutabagas muaj qab ntxiag qab zib thiab me ntsis iab tsw. Koj tuaj yeem ntxiv lawv rau pluas noj hauv ntau txoj hauv kev, suav nrog:
- boiled thiab mashed
- txiav rau hauv chips thiab kib
- ci hauv qhov cub
- ntxiv rau kua zaub
- thinly sliced thiab ntxiv rau lub casserole
- grated raw nyob rau hauv zaub xam lav
Vim tias lawv muaj ntau yam hauv flavors thiab kev npaj, rutabagas tuaj yeem hloov cov qos yaj ywm, carrots, thiab turnips hauv ntau cov zaub mov txawv.
txoj kev Rutabagas yog dav siv thoob plaws hauv lub xyoo. Lawv tuaj yeem boiled, mashed, kib, roasted los yog noj nyoos.
Rutabagas yog cov zaub zoo siab uas muaj fiber ntau, vitamins thiab antioxidants.
Lawv txhawb kev zoo siab ntawm kev puv, uas tuaj yeem tiv thaiv qhov hnyav nce. Tsis tas li ntawd, lawv muaj cov tshuaj muaj zog uas pab tiv thaiv kev mob, tiv thaiv kev laus ntxov ntxov, thiab cuam tshuam nrog kev txo qis ntawm ntau yam qog noj ntshav.
Yog tias koj xav kom muaj tswv yim hauv chav ua noj, rutabagas yog cov khoom xyaw zoo rau kev sim nrog. Lawv yog cov qab thiab yooj yim ntxiv rau ntau yam zaub mov txawv.
