Kuyini uKohlrabi? Nutrition, Izinzuzo, kanye Nokusebenzisa

-Delile

• Yini i-kohlrabi?
• Umsoco weKohlrabi
• Izinzuzo zezempilo ze-kohlrabi
• Ephezulu kuma-antioxidants
• Iphromotha ithumbu elinempilo
• Kunganciphisa ingozi yesifo senhliziyo
• Usekela amasosha omzimba aphilile
• Ungayifaka kanjani i-kohlrabi ekudleni kwakho
• Okubalulekile

I-Kohlrabi imifino ehlobene nomndeni weklabishi.

Kudliwa kakhulu eYurophu nase-Asia futhi ithole ukuthandwa emhlabeni wonke ngezinzuzo zayo zezempilo kanye nokusetshenziswa kwezokupheka.

Lo mbhalo ubuyekeza i-kohlrabi, kufaka phakathi izakhi zayo, izinzuzo, nokusetshenziswa okuningi.

Yini i-kohlrabi?

I-Kohlrabi, eyaziwa nangokuthi i-turnip yaseJalimane, iyimifino e-cruciferous.

Ngaphandle kwegama layo, i-kohlrabi ayisiyo imifino yezimpande futhi akuyona eyomndeni wetheniphu. Esikhundleni salokho, kungokuka Brassica uhlobo lwezitshalo futhi luhlobene neklabishi, i-broccoli, ne-cauliflower ().

Inesiqu eside esinamaqabunga nesigaxa esiyindilinga ngokuvamile esivamise ukuba nsomi, okuluhlaza okotshani, noma okumhlophe. Ihlala imhlophe-phuzi ngaphakathi ().

Ukunambitheka nokuthungwa kukaKohlrabi kuyefana nokwesikhondo se-broccoli neklabishi, yize kumnandi kancane.

Igilobhu lisetshenziswa kakhulu kumasaladi nasesobho kodwa futhi lingosa noma lisuswe. Amaqabunga awo neziqu zawo ziyashwabana kancane bese upheka ngokufanayo ukuhlanganisa imifino.

I-Kohlrabi imifino ye-cruciferous ehlobene eduze neklabishi. Amaqabunga, iziqu, nama-bulb kungadliwa kungaphekiwe noma kuphekwe.

Umsoco weKohlrabi

I-Kohlrabi ingumthombo omuhle kakhulu wezakhamzimba.

Inkomishi eyodwa (135 amagremu) we-kohlrabi eluhlaza inikeza ():

• Amakholori: 36
• AmaCarbs: 8 amagremu
• Umucu: 5 amagremu
• Amaprotheni: 2 amagremu
• Uvithamini C: I-93% ye-Daily Value (DV)
• Uvithamini B6: U-12% we-DV
• Potassium: U-10% we-DV
• Magnesium: U-6% we-DV
• I-Manganese: U-8% we-DV
• Umlingiswa: 5% we-DV

Imifino ingumthombo omuhle kakhulu wevithamini C, i-antioxidant enamandla evikela umzimba wakho ekulimaleni okukhululekile futhi idlala indima ekwelapheni isilonda, ukuhlanganiswa kwe-collagen, ukumuncwa kwensimbi, kanye nempilo yomzimba (,,,).

Ngaphezu kwalokho, icebile ku-vitamin B6, esekela impilo yomzimba, amaprotheni metabolism, nokukhiqizwa kwamangqamuzana egazi abomvu ().

Futhi ungumthombo omuhle we-potassium, i-mineral kanye ne-electrolyte ebalulekile empilweni yenhliziyo nokulinganisela koketshezi (, 9).

Ekugcineni, indebe eyodwa (135 amagremu) we-kohlrabi inikeza cishe i-17% yezidingo zakho zansuku zonke ze-fiber. I-fiber yokudla isiza ukusekela impilo yamathumbu nokulawulwa kukashukela egazini (,).

Inkomishi eyodwa (135 amagremu) we-kohlrabi inikeza ama-93% wezidingo zakho zansuku zonke zikavithamini C. Futhi ungumthombo omuhle we-potassium, i-fiber, ne-vitamin B6.

Izinzuzo zezempilo ze-kohlrabi

I-Kohlrabi inomsoco kakhulu futhi inikeza izinzuzo ezahlukahlukene zezempilo.

Ephezulu kuma-antioxidants

I-Kohlrabi iqukethe izinhlobo eziningi zama-antioxidants, njengevithamini C, ama-anthocyanins, ama-isothiocyanates, nama-glucosinolates. Lezi yizinhlanganisela zezitshalo ezivikela amangqamuzana akho ekulimaleni okukhululekile okungakhuphula ingozi yesifo (,).

Ukudla okuphezulu kwimifino ecebile nge-antioxidant efana ne-kohlrabi kuhlotshaniswa nengozi encishisiwe yesifo sikashukela, isifo se-metabolic, kanye nokufa ngaphambi kwesikhathi ().

Isikhumba se-kohlrabi esinsomi ikakhulukazi ama-anthocyanins aphezulu, uhlobo lwe-flavonoid enikeza imifino nezithelo umbala obomvu, onsomi, noma oluhlaza okwesibhakabhaka. Ukudla okuphezulu kwama-anthocyanini kuxhumene nengozi ephansi yesifo senhliziyo nokwehla kwengqondo (,,).

Yonke inhlobo yemibala ye-kohlrabi iphezulu kuma-isothiocyanate nama-glucosinolates, angama-antioxidants anamandla ahambisana nobungozi obuphansi bemidla ethile yomdlavuza, isifo senhliziyo nokuvuvukala (,,).

Iphromotha ithumbu elinempilo

I-Kohlrabi inefayibha eningi. Eqinisweni, ungathola cishe i-17% yezidingo zakho zansuku zonke zefayibha kusuka enkomishini eyodwa (135 amagremu) yale mifino ().

Iqukethe zombili izintambo ezincibilikayo nezingaxazululeki.

Eyokuqala incibilikiswa ngamanzi futhi isiza ukugcina ushukela wegazi unempilo kanye namazinga e-cholesterol. Ngakolunye uhlangothi, i-fiber engafakwanga ayiphuli emathunjini akho, isiza ukwengeza inqwaba esitokisini sakho nokukhuthaza ukunyakaza kwamathumbu okuvamile ().

Ngaphezu kwalokho, i-fiber iwumthombo oyinhloko wephethiloli wamagciwane enempilo emathunjini, njenge I-Bifidobacteria futhi I-Lactobacilli. Lawa mabhaktheriya akhiqiza ama-fatty chain chain, afuthisa amangqamuzana emathumbu akho futhi angavikela izifo zenhliziyo nokukhuluphala (,).

Ngokwengeziwe, i-gut microbiome enempilo ihlotshaniswa namasosha omzimba anempilo kanye nezingozi eziphansi zokukhuluphala nezifo zamathumbu (,,,).

Kunganciphisa ingozi yesifo senhliziyo

I-Kohlrabi iqukethe izinhlanganisela zezitshalo ezinamandla ezibizwa ngama-glucosinolates kanye nama-isothiocyanates, atholakala kakhulu emifinini ye-cruciferous.

Ukudla okuphezulu kwe-glucosinolate kuxhunywe engcupheni ephansi yesifo senhliziyo ngenxa yekhono lale nhlanganisela lokukhulisa imithambo yegazi nokunciphisa ukuvuvukala. Ngaphezu kwalokho, ama-isothiocyanate anezakhi ze-antioxidant ezingavimbela ukwakheka kocwecwe emithanjeni yakho ().

Ucwaningo lwesikhathi eside kwabesifazane abayi-1,226 abaneminyaka engama-70 noma ngaphezulu bathola ukuthi ukudla ukudla okunothile ngemifino ye-cruciferous kuhlotshaniswa nengozi ephansi engu-13% yokufa ebangwa yisifo senhliziyo ngayo yonke inhlobo yokwenyuka kwama-gramu ayi-10 ekudleni kwefayibha ngosuku ().

Ngaphezu kwalokho, i-kohlrabi onsomi iphezulu kuma-anthocyanins, akhonjiswe ukwehlisa umfutho wegazi kanye nengozi yokuhlaselwa yisifo senhliziyo (,,).

Ekugcineni, ukudla okune-fiber ephezulu kungavikela ezifweni zenhliziyo. Ukubuyekezwa okukodwa kwezifundo eziyi-15 kutholile ukuthi ukudla okunothile kulesi sakhi somzimba kunciphise ingozi yokufa ngenxa yesifo senhliziyo ngama-24%, uma kuqhathaniswa nokudla okune-fiber encane (,).

Usekela amasosha omzimba aphilile

Izakhamzimba ezikwi-kohlrabi zingase zisekele amasosha akho omzimba.

Le mifino inovithamini B6 ophakeme, obalulekile emisebenzini eminingi, kufaka phakathi iprotheni metabolism, ukukhula kwamaseli abomvu, nokusebenza komzimba ().

UVitamin B6 ubandakanyekile ekukhiqizeni amangqamuzana amhlophe egazi nama-T-cell, okuyizinhlobo zamaseli omzimba alwa nezinto zangaphandle futhi angukhiye kumasosha omzimba aphilile. Ukuntuleka kwalesi sakhi kuxhunyaniswa namasosha omzimba abuthakathaka (,).

Ngokwengeziwe, i-kohlrabi ingumthombo omuhle kakhulu we-vitamin C, engaxhasa ukusebenza kwamaseli amhlophe egazi futhi, ekugcineni, iqinise amasosha akho omzimba ().

IKohlrabi ipakisha izakhamzimba nama-antioxidants angakhuphula impilo yomzimba futhi anciphise ubungozi besifo esingelapheki. Futhi, okuqukethwe kwayo kwe-fiber ephezulu kusekela i-gut microbiome enempilo.

Ungayifaka kanjani i-kohlrabi ekudleni kwakho

Ngokujwayelekile ekhuliswa ezinyangeni zasebusika, i-kohlrabi imvamisa itholakala ezitolo eziningi zokudla.

Ama-kohlrabi ama-raw angaqoshwa noma agayiwe abe yisaladi noma ajatshulwe njengesidlwana esihlwabusayo esine-hummus. Kodwa-ke, ungahle uthande ukuhluza isikhumba, ngoba abanye abantu bakuthola kunzima kakhulu.

Kungabuye kuphekwe ngezindlela eziningi, njengokubilisiwe, isosiwe noma eyosiwe.

Okwamanje, amaqabunga awo angangezwa esaladini, asuswe ngefry, noma engezwe kumasobho.

Ngaphezu kwalokho, isibani singathatha indawo yemifino eshubile efana ne-broccoli, iklabishi, ama-radish, namazambane, kuyilapho amaqabunga esetshenziswa esikhundleni se-kale, isipinashi, noma eminye imifino.

I-Kohlrabi iyinhlanganisela emnandi futhi elula ekuphekeni okuningi. Kokubili isibani sawo namaqabunga kungadliwa kungaphekiwe noma kuphekiwe futhi kusebenza njengokushintshana okulula kuzindlela zokupheka eziningi. Noma kunjalo, ungahle uthande ukuhluba isikhumba sayo uma usithola sinzima kakhulu.

Okubalulekile

IKohlrabi igcwele izakhamzimba ezixhunywe kuzinzuzo ezahlukahlukene zezempilo.

Icebile ku-fiber, ebalulekile emathunjini enempilo nasekugayeni okufanele.

Futhi, izakhi zayo eziningi zezakhi nezitshalo zisekela amasosha omzimba wakho futhi zinganciphisa ingozi yesifo senhliziyo, umdlavuza othile nokuvuvukala.

Uma ufuna ukuzama imifino emisha, i-kohlrabi iyisithako esilula, esenza izinto eziningi ongangeza kuzindlela zakho zokupheka.