Le rutabaga Est wo- masamba masamba zomwe ndi za Brasica mtundu wa zomera, zomwe mwamwayi zimatchedwa cruciferous masamba.
Ndilozungulira komanso loyera lofiirira ndipo limafanana ndi mpiru. Ndipotu, nthawi zambiri amatchedwa mtanda pakati pa mpiru ndi kabichi.
Le rutabaga ndi chakudya chambiri cha zakudya zaku Northern Europe ndipo amadziwikanso kuti "Swedish" ndi "Swedish mpiru".
Ndiwopatsa thanzi kwambiri ndipo amadziwika bwino chifukwa cha antioxidant yawo.
Zamkatimu
Nawa maubwino 7 athanzi ndi zakudya za rutabagas.
1. Zopatsa thanzi komanso zopatsa mphamvu zochepa
Les rutabagas ndi gwero labwino kwambiri lazakudya.
A rutabaga wapakati (386 magalamu) amapereka ():
- Zopatsa mphamvu: 143
- Nkhanu: XMUMX magalamu
- Puloteni: XMUMX magalamu
- Mafuta: 0,5 galamu
- ulusi: XMUMX magalamu
- Vitamini C: 107% ya Mtengo Watsiku ndi Tsiku (DV)
- Potaziyamu: 35% ya DV
- Magnesium: 18% ya DV
- Calcium: 17% ya DV
- Vitamini E: 7% ya DV
Monga mukuwonera, rutabagas ndi magwero abwino kwambiri a potaziyamu, kashiamu, ndi mavitameni E ndi C. Amakhalanso ndi folate yambiri, vitamini B yofunikira pa kagayidwe kake, kaphatikizidwe ka mapuloteni, ndi kugawanika kwa DNA ().
Komanso, rutabagas perekani phosphorous pang'ono ndi . Phosphorus ndi mchere wofunikira pakupanga mphamvu ndi thanzi la mafupa, pamene selenium ndiyofunikira pa thanzi la ubereki (, ).
chidule Rutabagas ndi gwero lolemera la calcium, magnesium, potaziyamu, ndi mavitamini C ndi E. Amakhalanso gwero labwino la folate ndipo amapereka phosphorous ndi selenium pang'ono.
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2. Wolemera mu Antioxidants
Rutabagas ndi abwino kwambiri, makamaka mavitamini C ndi E.
Vitamini C ndi antioxidant yomwe imalepheretsa ma free radicals, omwe ndi zinthu zovulaza zomwe zimawononga ma cell ndikupangitsa kupsinjika kwa okosijeni pamene milingo ikukwera kwambiri m'thupi lanu. Vitamini C imathandizanso kuti chitetezo cha mthupi chitetezeke, kuyamwa kwachitsulo komanso kaphatikizidwe ka collagen ().
Vitamini E ndi antioxidant yosungunuka m'mafuta yomwe imalimbananso ndi kuwonongeka kwa ma cell ndikuthandizira kukhalabe ndi thanzi la cell membrane ().
Chochititsa chidwi n’chakuti mavitamini C ndi E amagwira ntchito limodzi. Vitamini E ikatha, vitamini C imathandiza kubwezeretsanso, kulola kuti ma antioxidantswa apitirize kuteteza maselo anu (, ).
Rutabagas imakhalanso ndi ma glucosinolates ambiri, omwe amapangidwa ndi antioxidant katundu. Zasonyezedwa kuti zimachepetsa kutupa ndipo mwinamwake ngakhale chiopsezo chanu cha matenda a mtima ndi colorectal, prostate, ndi khansa ya m'mawere (,,,,,,).
chidule Rutabagas ndi gwero labwino la glucosinolates ndi mavitamini C ndi E. Awa ndi mankhwala olimbana ndi matenda omwe amathandiza kuteteza thupi lanu ku nkhawa ya okosijeni.
Zakudya zokhala ndi ma antioxidants zimathandizira kupewa kukalamba msanga.
Zizindikiro zambiri za ukalamba zimatha kuchepetsedwa ndi chilengedwe ndi zakudya zanu, komanso kuchepetsa ntchito zomwe zimalimbikitsa kutupa, monga kusuta fodya ndi kutulutsa dzuwa ().
ndi antioxidant yamphamvu yomwe imapezeka mu rutabagas yomwe imathandiza kuchepetsa ma free radicals pakhungu lanu chifukwa cha kuipitsidwa ndi kuwonongeka kwa kuwala kwa ultraviolet (UV).
Zimagwiranso ntchito yofunika kwambiri pakupanga collagen, mapuloteni ofunikira omwe amachititsa kuti khungu lanu likhale lolimba. Kuwonekera kwa UV kumatha kuwononga kolajeni, ndipo vitamini C imathandizira kupanga kolajeni ndikuiteteza (, ).
Ma Antioxidants otchedwa glucosinolates amathanso kuteteza kukalamba kwa khungu ().
Kafukufuku waposachedwa pamitundu yakhungu ya anthu a 3D adapeza kuti ma glucosinolates adathandizira kuteteza ku kuwonongeka kwa UV. Komabe, kufufuza kwina kumafunika ().
chidule Rutabagas mwachibadwa ali ndi vitamini C, yomwe imateteza khungu lanu ku kuwonongeka kwa UV ndikulimbikitsa kaphatikizidwe ka collagen. Ma antioxidants ena omwe ali mu rutabagas amathanso kuteteza kukalamba kwa khungu.
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4. Imalimbikitsa Thanzi la M'matumbo
Rutabagas ndi gwero labwino kwambiri la .
Pafupifupi rutabaga (386 magalamu) amapereka 9 magalamu a CHIKWANGWANI, chomwe chimayimira 24% ndi 36% ya ulusi wovomerezeka wa tsiku ndi tsiku wa amuna ndi akazi, motsatana ().
Ndiwolemera mu ulusi wosasungunuka, womwe susungunuka m'madzi. Mtundu uwu wa fiber umathandizira kulimbikitsa nthawi zonse ndikuwonjezera zambiri ku chimbudzi. Fiber imadyetsanso mabakiteriya am'matumbo athanzi, kulimbikitsa a ().
Zakudya zokhala ndi fiber zambiri zimayenderana ndi mapindu ambiri azaumoyo, monga kuchepa kwa chiwopsezo cha khansa yapakhungu, matenda amtima, komanso mtundu wa 2 shuga (, ).
chidule Rutabagas ndi gwero lolemera la ulusi, lomwe limadyetsa mabakiteriya athanzi m'matumbo anu ndipo lingachepetse chiopsezo cha khansa ya colorectal, matenda amtima komanso mtundu wa 2 shuga.
5. Akhoza Kuthandiza Kuonda
Kuonjezera rutabagas ku zakudya zanu kungathandize.
Mizu iyi imakhala ndi fiber yambiri ndipo imatenga nthawi yayitali kuti igayike, zomwe zimakupangitsani kumva kuti mukukhuta kwa nthawi yayitali. Izi zingalepheretse kudya kwambiri ndipo pamapeto pake kunenepa kwambiri ().
Kuphatikiza apo, zakudya zokhala ndi fiber zambiri zimagwirizanitsidwa ndi mitundu yambiri ya mabakiteriya am'matumbo. Kafukufuku waposachedwapa wasonyeza kuti chiyanjano ichi ndi chofunikira popewa kulemera kwa nthawi yaitali ().
Pomaliza, kudya zakudya zokhala ndi michere yambiri, monga rutabagas, kumatha kulowa m'malo mwa zakudya zopanda thanzi zomwe zimakhala ndi zopatsa mphamvu zambiri, mafuta ndi shuga. Chifukwa chake, rutabagas amatha kulimbikitsa kulemera kwa thupi ().
chidule Kugwiritsa ntchito rutabaga kungathandize kuchepetsa thupi powonjezera kukhuta ndikuthandizira kupewa kudya kwambiri.
6. Wolemera mu potaziyamu
Rutabagas ndi gwero lolemera la potaziyamu, lomwe limagwira ntchito zambiri zofunika m'thupi lanu ndipo ndizofunikira kwambiri paumoyo wamtima ().
Rutabaga imodzi yapakati (386 magalamu) imapereka 1 mg ya potaziyamu, yomwe imakwaniritsa 180% ya zosowa zanu zatsiku ndi tsiku pazakudyazi ().
ndizofunikira pakuwonetsa minyewa komanso kutsika kwa minofu. Amagwiranso ntchito limodzi ndi sodium kuti azitha kuyendetsa bwino madzimadzi, zomwe ndizofunikira kuti magazi azithamanga ().
Amene amadya zakudya zokhala ndi potaziyamu amakhala ndi chiopsezo chochepa cha sitiroko, kuthamanga kwa magazi, ndi matenda a mtima (, , ).
chidule Rutabagas mwachilengedwe amakhala ndi potaziyamu, mchere womwe umayang'anira kuchuluka kwa madzimadzi, kuwonetsa minyewa komanso kuthamanga kwa magazi. Zakudya zokhala ndi potaziyamu zimagwirizana ndi chiopsezo chochepa cha sitiroko ndi matenda a mtima.
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7. Zosavuta kuwonjezera pazakudya zanu
Rutabaga ikhoza kukonzedwa m'njira zosiyanasiyana ndipo imapezeka chaka chonse, ndikupangitsa kukhala masamba osavuta kuwonjezera pazakudya zanu.
Mutha kusangalala ndi rutabagas yaiwisi kapena kuphika mofananamo momwe mumaphikira mbatata, koma onetsetsani kuti mukutsuka khungu, chifukwa masambawa amakhala ndi zokutira sera. Pakali pano, masamba ake akhoza kuwonjezeredwa ku saladi kapena soups.
Rutabagas ali ndi kukoma kokoma komanso kowawa pang'ono. Mukhoza kuwonjezera pazakudya m'njira zosiyanasiyana, kuphatikizapo:
- yophika ndi yosenda
- kudula mu chips ndi yokazinga
- wokazinga mu uvuni
- kuwonjezeredwa ku supu
- kudula pang'ono ndikuwonjezera ku casserole
- grated yaiwisi mu saladi
Chifukwa cha kusinthasintha kwawo mu zokometsera ndi njira zokonzekera, rutabagas amatha kusintha mbatata, kaloti, ndi mpiru m'maphikidwe ambiri.
chidule Rutabagas amapezeka kwambiri chaka chonse. Akhoza kuphikidwa, kupukuta, kukazinga, kuwotcha kapena kudyedwa yaiwisi.
Rutabagas ndi masamba okoma mtima odzaza ndi fiber, mavitamini ndi antioxidants.
Amalimbikitsa kumverera kwa kukhuta, zomwe zingalepheretse kulemera. Kuonjezera apo, ali ndi mankhwala amphamvu omwe amathandiza kulimbana ndi kutupa, kuteteza kukalamba msanga, ndipo amagwirizanitsidwa ndi chiopsezo chochepa cha khansa zosiyanasiyana.
Ngati mukufuna kupanga kukhitchini, rutabagas ndi chinthu chabwino choyesera. Ndizokoma komanso zosavuta kuwonjezera maphikidwe ambiri.
