Izinzuzo ze-6 zezempilo ze-arugula

-Delile

• Ungayisebenzisa kanjani i-arugula
• Imininingwane yezempilo ye-arugula
• Isaladi nge-arugula

I-Arugula, ngaphandle kokuthi inama-calories amancane, icebile nge-fiber ngakho-ke enye yezinzuzo zayo eziphambili ukulwa nokwelapha ukuqunjelwa ngoba kuyimifino ecebile nge-fiber, cishe i-2 g yefayibha nge-100 g yamaqabunga

Ezinye izinzuzo ze-arugula kungaba:

1. Siza ukulawula isifo sikashukela, njengoba singenashukela;
2. Yilwa ne-cholesterol ne-triglycerides ephezulu ngoba, ngaphezu kwe-fiber, cishe ayinamafutha;
3. Siza ukunciphisa umzimba, ngoba imicu isiza ukunciphisa isifiso sokudla;
4. Vimbela umdlavuza wamathumbu ngoba, ngaphezu kwemicu, futhi unento ye-indole, ebalulekile ukulwa nalolu hlobo lomdlavuza;
5. Vimbela i-cataract, njengoba iqukethe i-lutein ne-zeaxanthin, izinto ezibalulekile empilweni yamehlo;
6. Kuyasiza ukulwa ne-osteoporosis ngoba yimifino enothe nge-calcium.

Ngaphezu kwalokho, imicu ye-arugula nayo isiza ukuvimbela izifo zamathumbu ezivuthayo, njenge-diverticulitis. Ukuze ufunde kabanzi mayelana nokuthi yini ongayidla ku-diverticulitis bheka: Ukudla kwe-diverticulitis.

Ungayisebenzisa kanjani i-arugula

I-arugula yasendle isetshenziswa kakhulu kumasaladi, amajusi noma ama-sandwich ukufaka i-ulethisi, isibonelo.

Njengoba i-arugula inambitheka kancane, abanye abantu bangahle bangayithandi ukunambitheka kwayo lapho i-arugula ingaphekiwe, ngakho-ke ithiphu elihle lokusebenzisa i-arugula lingasuswa ngegalikhi.

Imininingwane yezempilo ye-arugula

I-Arugula itholakala ezitolo ezinkulu noma emifino.

Isaladi nge-arugula

Lesi yisibonelo sesaladi elula, esheshayo futhi enomsoco engenziwa ngesidlo sasemini noma sakusihlwa.

Izithako

• 200 g wamathiphu we-asparagus amasha
• 1 ukotapeya omkhulu ovuthiwe
• 1 isipuni ujusi kalamula
• 1 amaqabunga ama-arugula amasha
• 225 g wezinhlamvu zesalmon ezibhemayo
• 1 anyanisi obomvu, osikiwe kahle
• Isipuni esingu-1 oqoshiwe uparsley omusha
• 1 isipuni chives fresh, oqoshiwe

Imodi yokulungiselela

Letha ipani elikhulu elinamanzi abilayo nosawoti omncane. Thela isilimo esinengono emnandi edliwayo bese upheka imizuzu engu-4, bese ukhipha amanzi. Kupholile ngamanzi abandayo futhi khipha futhi. Beka eceleni bese ulinda ukuphola. Sika ukwatapheya ngesigamu, susa umongo bese uwahluba. Sika uginindela ube izingcezu ezincane bese uxubha ujusi kalamula. Hlanganisa i-asparagus, ukwatapheya, i-arugula nesalmon esitsheni. Isizini ngamakhambi anamakha bese ufaka amafutha omnqumo, uviniga nejusi kalamula.