Le rutabaga is a impande yemifino okungeka- brassica uhlobo lwezitshalo, amalungu azo abizwa ngokusemthethweni ngokuthi imifino ye-cruciferous.
Iyindilinga inombala onsundu ngokumhlophe futhi ifana netheniphu. Eqinisweni, ngokuvamile ibizwa ngokuthi isiphambano phakathi kwetheniphu neklabishi.
Le rutabaga iwukudla okuyisisekelo se-Northern Europe cuisine futhi yaziwa nangokuthi "i-Swedish" kanye "netheniphu yaseSweden."
Zinomsoco ngokwedlulele futhi ziyaziwa ngokuqukethwe kwazo kwe-antioxidant.
Uhlu lokuqukethwe
Nazi izinzuzo eziyi-7 zezempilo nezomsoco zama-rutabagas.
1. Okunomsoco nama-calories aphansi
Les i-rutabagas ziwumthombo omuhle kakhulu wezakhi.
A rutabaga okumaphakathi (386 amagremu) inikeza ():
- Amakhalori: 143
- Izinkalankala: 33 amagremu
- Iphrotheni: 4 amagremu
- Amafutha: 0,5 igramu
- Imicu: 9 amagremu
- Uvithamini C: 107% Wevelu Yansuku zonke (DV)
- I-Potassium: 35% we-DV
- I-Magnesium: I-18% ye-DV
- I-calcium: 17% we-DV
- Uvithamini E: 7% we-DV
Njengoba ubona, i-rutabagas ziwumthombo omuhle kakhulu we-potassium, i-calcium, namavithamini E no-C. Aqukethe nenani elilinganiselwe le-folate, uvithamini B obalulekile ekusetshenzisweni komzimba, ukwakheka kwamaprotheni, nokuphindaphinda kwe-DNA ().
Ngaphezu kwalokho, i-rutabagas hlinzeka ngenani elincane le-phosphorus kanye . I-Phosphorus iyimaminerali ebalulekile ekukhiqizeni amandla nempilo yamathambo, kuyilapho i-selenium ibalulekile empilweni yokuzala (, ).
isifinyezo I-Rutabagas iwumthombo ocebile we-calcium, i-magnesium, i-potassium, namavithamini C no-E. Abuye abe umthombo omuhle we-folate futhi anikeze amanani amancane e-phosphorus ne-selenium.
Funda futhi: Imifino eyi-18 eyingqayizivele futhi enempilo
Funda futhi: Ingabe i-garlic iyimifino?
Funda futhi: Imifino Enesitashi vs. Imifino Engenayo Isitashi
2. Kucebile ngama-Antioxidants
I-Rutabagas yinhle kakhulu, ikakhulukazi amavithamini C no-E.
I-Vitamin C iyi-antioxidant eyenza ama-radicals mahhala angasebenzi, okungamakhemikhali ayingozi alimaza amangqamuzana futhi aholele ekucindezelekeni kwe-oxidative lapho amazinga ekhuphuka kakhulu emzimbeni wakho. I-Vitamin C nayo idlala indima ebalulekile empilweni yokuzivikela komzimba, ukumuncwa kwensimbi kanye ne-collagen synthesis ().
I-Vitamin E iyi-antioxidant encibilikayo enamafutha futhi ilwa nokulimala kwamangqamuzana futhi isiza ukugcina ulwelwesi lwamaseli olunempilo ().
Ngokuthakazelisayo, amavithamini C no-E asebenzisana eduze. Uma uvithamini E usuphelile, uvithamini C uyasiza ukuwugcwalisa, okuvumela lawa ma-antioxidants ukuthi aqhubeke nokuvikela amangqamuzana akho (, ).
I-Rutabagas iphinde ibe namanani aphezulu e-glucosinolates, ayinhlanganisela enezakhiwo zokulwa ne-antioxidant. Ziye zaboniswa ukunciphisa ukuvuvukala futhi okungenzeka ngisho nobungozi bakho benhliziyo kanye ne-colorectal, prostate, nomdlavuza webele (,,,,,,,).
isifinyezo I-Rutabagas iwumthombo omuhle we-glucosinolates namavithamini C no-E. Lezi yizinhlanganisela zokulwa nezifo ezisiza ukuvikela umzimba wakho ekucindezelekeni kwe-oxidative.
Ukudla okunothe ngama-antioxidants kungasiza ekuvimbeleni ukuguga ngaphambi kwesikhathi.
Izimpawu eziningi zokuguga zingancishiswa yimvelo kanye nokudla kwakho, kanye nokunciphisa imisebenzi ekhuthaza ukuvuvukala, njengokubhema nokuchayeka elangeni ().
iyi-antioxidant enamandla etholakala ku-rutabagas esiza ukunciphisa ama-radicals mahhala esikhumbeni sakho okubangelwa ukungcola kanye nokulimala kokukhanya kwe-ultraviolet (UV) ().
Futhi idlala indima ebalulekile ekuhlanganiseni kwe-collagen, iphrotheni ebalulekile egcina isikhumba sakho siqinile. Ukuchayeka kwe-UV kungalimaza i-collagen, futhi uvithamini C udlala indima ekudaleni i-collagen nasekuyivikeleni (, ).
Ama-Antioxidants abizwa ngokuthi ama-glucosinolate nawo angadlala indima yokuvikela ekugugeni kwesikhumba ().
Ucwaningo lwakamuva kumamodeli esikhumba somuntu we-3D luthole ukuthi ama-glucosinolate asize ukuvikela emonakalweni we-UV. Nokho, ucwaningo olwengeziwe luyadingeka ().
isifinyezo I-Rutabagas icebile ngokwemvelo ku-vitamin C, evikela isikhumba sakho emonakalweni we-UV futhi ikhuthaze ukuhlanganiswa kwe-collagen. Amanye ama-antioxidants aqukethwe ku-rutabagas angase adlale indima yokuvikela ekugugeni kwesikhumba.
Funda futhi: Imifino eyi-18 eyingqayizivele futhi enempilo
Funda futhi: Ingabe i-garlic iyimifino?
Funda futhi: Imifino Enesitashi vs. Imifino Engenayo Isitashi
4. Ithuthukisa Impilo Yamathumbu
I-Rutabagas ingumthombo omuhle kakhulu we.
I-rutabaga emaphakathi (386 amagremu) inikeza amagremu angu-9 efayibha, emele u-24% no-36% we-fibre enconyiwe yansuku zonke yabesilisa nabesifazane, ngokulandelana ().
Zicebile nge-fiber engancibiliki, engancibiliki emanzini. Lolu hlobo lwe-fiber lusiza ukukhuthaza ukujwayelekile futhi lwengeze inqwaba ezindle. I-fiber iphinde iphakele amagciwane amathumbu anempilo, iphromotha i-().
Ukudla okune-fiber ephezulu kuhlotshaniswa nezinzuzo eziningi zezempilo, njengokuncipha kwengozi yomdlavuza we-colorectal, isifo senhliziyo, kanye nesifo sikashukela sohlobo 2 (, ).
isifinyezo I-Rutabagas iwumthombo ocebile we-fiber, ondla amagciwane anempilo emathunjini akho futhi ingase inciphise ingozi yomdlavuza we-colorectal, isifo senhliziyo nesifo sikashukela sohlobo lwe-2.
5. Ingasiza Ukwehlisa Isisindo
Ukwengeza i-rutabagas ekudleni kwakho kungasiza.
Le mifino yezimpande iphezulu kakhulu ku-fiber futhi ithatha isikhathi eside ukugaya, ikugcina uzizwa ugcwele isikhathi eside. Lokhu kungavimbela ukudla ngokweqile futhi ekugcineni ukuzuza isisindo ().
Ukwengeza, ukudla okune-fiber ephezulu kuhlotshaniswa nokuhlukahluka okukhulu kwamagciwane amathumbu. Ucwaningo lwakamuva lubonise ukuthi lesi sixhumanisi sibalulekile ekuvimbeleni ukuzuza kwesisindo eside ().
Okokugcina, ukudla ukudla okunomsoco, njenge-rutabagas, kungathatha indawo yokudla okungenampilo okuvame ukuba nama-kilojoule amaningi, amafutha kanye noshukela. Ngakho, i-rutabagas ingase ikhuthaze isisindo somzimba esinempilo ().
isifinyezo Ukusebenzisa i-rutabaga kungase kusize ekunciphiseni isisindo ngokwandisa ukusutha nokusiza ukugwema ukudla ngokweqile.
6. Ecebile nge-potassium
I-Rutabagas ingumthombo ocebile we-potassium, edlala izindima eziningi ezibalulekile emzimbeni wakho futhi ibaluleke kakhulu empilweni yenhliziyo ().
I-rutabaga eyodwa emaphakathi (386 amagremu) ihlinzeka ngo-1 mg we-potassium, efaka u-180% wezidingo zakho zansuku zonke zalesi sakhi ().
ibalulekile ekuboniseni izinzwa nokufinyela kwemisipha. Iphinde isebenze eduze ne-sodium ukuze ilawule ibhalansi yoketshezi, okubalulekile ekugcineni umfutho wegazi onempilo ().
Labo abadla ukudla okunothe nge-potassium bavame ukuba nengozi ephansi yokushaywa unhlangothi, umfutho wegazi ophakeme, nesifo senhliziyo (, , ).
isifinyezo I-Rutabagas icebile ngokwemvelo ku-potassium, i-mineral elawula ibhalansi yoketshezi, ukubonakaliswa kwemizwa nomfutho wegazi. Ukudla okunothe nge-potassium kuhlotshaniswa nengozi ephansi yokushaywa unhlangothi nesifo senhliziyo.
Funda futhi: Imifino eyi-18 eyingqayizivele futhi enempilo
Funda futhi: Ingabe i-garlic iyimifino?
Funda futhi: Imifino Enesitashi vs. Imifino Engenayo Isitashi
7. Kulula ukwengeza ekudleni kwakho
I-Rutabaga ingalungiswa ngezindlela ezihlukahlukene futhi itholakala unyaka wonke, okwenza kube imifino elula ukuyengeza ekudleni kwakho.
Ungakwazi ukujabulela i-rutabagas eluhlaza noma uwapheke ngendlela efanayo opheka ngayo amazambane, kodwa qiniseka ukuthi uyacwecwa isikhumba, njengoba le mifino ngokuvamile ine-wax evikelayo. Phakathi naleso sikhathi, amaqabunga ayo angengezwa kumasaladi noma isobho.
I-Rutabagas ine-flavour emnandi futhi ebabayo kancane. Ungawengeza ekudleni ngezindlela ezihlukahlukene, okuhlanganisa:
- abilisiwe futhi acutshiwe
- uthathe ama-chips futhi uthosiwe
- osiwe kuhhavini
- yengezwe esobho
- lisikiwe kancane futhi lifakwe ku-casserole
- igayiwe eluhlaza kusaladi
Ngenxa yokuguquguquka kwawo ekunambithekeni nasezindleleni zokulungiselela, i-rutabagas ingathatha indawo yamazambane, izaqathe, namatheniphu ezindleleni eziningi zokupheka.
isifinyezo I-Rutabagas itholakala kabanzi unyaka wonke. Angaphekwa, agaywe, athoswe, osiwe noma adliwe luhlaza.
I-Rutabagas iyimifino enenhliziyo egcwele i-fiber, amavithamini kanye nama-antioxidants.
Bakhuthaza umuzwa wokugcwala, okungavimbela ukuzuza kwesisindo. Ukwengeza, aqukethe izinhlanganisela ezinamandla ezisiza ukulwa nokuvuvukala, ukuvimbela ukuguga ngaphambi kwesikhathi, futhi zihlotshaniswa nengozi encishisiwe yomdlavuza ohlukahlukene.
Uma ufuna ukwenza ubuciko ekhishini, i-rutabagas iyisithako esihle ongazama ngaso. Ziyamnandi futhi kulula ukuzifaka kumaresiphi amaningi.
