Izinzuzo ze-7 Ezinamandla Zezempilo zeRutabagas

-Delile

• 1. Anomsoco futhi anama-calories aphansi
• 2. Ama-antioxidants aphezulu
• 3. Kungavimbela ukuguga ngaphambi kwesikhathi
• 4. Kukhuthaza impilo yamathumbu
• 5. Kungasiza ekunciphiseni isisindo
• 6. Iphezulu nge-potassium
• 7. Kulula ukwengeza ekudleni kwakho
• Okubalulekile

I-Rutabaga iyimifino yezimpande engeye- Brassica uhlobo lwezitshalo, amalungu alo aziwa ngokungahlelekile njengemifino ye-cruciferous.

Iyindingilizi enombala onsundu onsundu futhi ibukeka ifana netheniphu. Eqinisweni, kuvame ukubizwa ngokuthi isiphambano phakathi kwetheniphu nekhabishi.

I-rutabaga iyisisekelo sokudla kwaseNyakatho Yurophu futhi yaziwa nangamagama "swede" nelithi "itheniphu yaseSweden."

Anomsoco ngokweqile futhi aziwa ngokuqukethwe kwawo okuyi-antioxidant.

Nazi izinzuzo eziyi-7 zezempilo nezomsoco ze-rutabagas.

1. Anomsoco futhi anama-calories aphansi

I-Rutabagas ingumthombo omuhle kakhulu wezakhamzimba.

I-rutabaga eyodwa ephakathi (ama-gramu angama-386) inikeza ():

• Amakholori: 143
• AmaCarbs: 33 amagremu
• Amaprotheni: 4 amagremu
• Amafutha: 0.5 amagremu
• Umucu: 9 amagremu
• Uvithamini C: U-107% we-Daily Value (DV)
• Potassium: 35% we-DV
• Magnesium: U-18% we-DV
• I-calcium: U-17% we-DV
• Uvithamini E: U-7% we-DV

Njengoba ukwazi ukubona, i-rutabagas ingumthombo omuhle kakhulu we-potassium, i-calcium, i-magnesium, namavithamini E no-C. Futhi iqukethe inani elilinganisiwe le-folate, i-vitamin B ebaluleke kakhulu ekusetshenzisweni komzimba, amaprotheni synthesis, nokuphindaphindeka kwe-DNA ().

Ngaphezu kwalokho, i-rutabagas inikeza inani elincane le-phosphorus ne-selenium. I-Phosphorus iyimbiwa ebalulekile ekukhiqizeni amandla nasempilweni yamathambo, kuyilapho i-selenium ibalulekile empilweni yokuzala (,).

Isifinyezo I-Rutabagas ingumthombo ocebile we-calcium, i-magnesium, i-potassium, namavithamini C no-E. Futhi zingumthombo omuhle we-folate futhi zinikeza inani elincane le-phosphorus ne-selenium.

2. Ama-antioxidants aphezulu

I-Rutabagas ingumthombo omuhle kakhulu wama-antioxidants, kufaka phakathi amavithamini C no-E.

I-Vitamin C iyi-antioxidant ephazamisa ama-radicals wamahhala, ayizinhlanganisela eziyingozi ezilimaza amaseli futhi ziholele ekucindezelekeni kwe-oxidative lapho amazinga eba phezulu kakhulu emzimbeni wakho. UVitamin C naye udlala indima ebalulekile kwezempilo yomzimba, ukumuncwa kwensimbi, kanye ne-collagen synthesis ().

UVitamin E yi-antioxidant encibilikayo enamafutha nayo elwa nokulimala kwamaseli futhi isiza ukugcina ulwelwesi lweseli olunempilo ().

Ngokuthakazelisayo, amavithamini C no-E asebenza ndawonye ngokubambisana. Ngemuva kokuthi uvithamini E usuphelile, uvithamini C usiza ukuyivuselela, okuvumela lawa ma-antioxidants ukuthi aqhubeke nokuvikela amaseli akho (,).

I-Rutabagas futhi iqukethe inani eliphezulu lama-glucosinolates, ahlanganiswa nezakhi ze-antioxidant. Kukhonjisiwe ukuthi kunciphisa ukuvuvukala futhi kungaba ingozi yakho yesifo senhliziyo nomdlavuza webala, i-prostate, nomdlavuza webele (,,,, 11, 12).

Isifinyezo I-Rutabagas ingumthombo omuhle wama-glucosinolates namavithamini C no-E. Lezi yizakhi zokulwa nezifo ezisiza ukuvikela umzimba wakho ekucindezelekeni kwe-oxidative.

3. Kungavimbela ukuguga ngaphambi kwesikhathi

Ukudla ukudla okunama-antioxidants amaningi kungasiza ekuvimbeleni ukuguga ngaphambi kwesikhathi.

Izimpawu eziningi zokuguga zingalinganiswa ngemvelo nokudla kwakho, kanye nokunciphisa imisebenzi yokukhuthaza ukuvuvukala, efana nokubhema nokuvezwa yilanga ().

I-Vitamin C iyi-antioxidant enamandla etholakala ku-rutabagas esiza ekunciphiseni ama-radicals mahhala esikhunjeni sakho okubangelwa ukungcoliswa nokulimala okuvela ekukhanyeni kwe-ultraviolet (UV) light ().

Iphinde ibambe iqhaza elibalulekile ekuhlanganisweni kwe-collagen, iphrotheni ebalulekile egcina isikhumba sakho siqinile. Ukuvezwa kwe-UV kungalimaza i-collagen, futhi uvithamini C udlala indima kukho konke ukudala i-collagen nokuyivikela (,).

Ama-antioxidants aziwa ngama-glucosinolates nawo angadlala indima yokuvikela ekugugeni kwesikhumba ().

Ucwaningo lwamuva kumamodeli wesikhumba womuntu we-3D luthole ukuthi ama-glucosinolates asize ukuvikela ekulimaleni kwe-UV. Noma kunjalo, kudingeka olunye ucwaningo ().

Isifinyezo Ama-Rutabagas ngokwemvelo aphezulu ku-vitamin C, evikela isikhumba sakho ekulimaleni kwe-UV futhi athuthukise ukuhlanganiswa kwe-collagen. Amanye ama-antioxidants ku-rutabagas nawo angadlala indima yokuvikela ekugugeni kwesikhumba.

4. Kukhuthaza impilo yamathumbu

I-Rutabagas ingumthombo omuhle kakhulu we-fiber.

I-rutabaga eyodwa ephakathi (ama-gramu angama-386) ihlinzeka ngama-gramu ayi-9 we-fiber, okuyi-24% kanye ne-36% yokudla okunconywayo kwansuku zonke kwabesilisa nabesifazane, ngokulandelana ().

Zinezinga eliphezulu le-fiber engancibiliki, engancibiliki emanzini. Lolu hlobo lwe-fiber lusiza ukukhuthaza ukujwayela futhi lengeza inqwaba esitokisini. I-Fibre ibuye isuthise ama-gut gut enempilo, ikhuthaza i-microbiome ().

Ukudla okune-fiber eningi kuxhunyaniswe nezinzuzo eziningi zezempilo, njengokuncipha kwengozi yomdlavuza wobala, isifo senhliziyo, nohlobo lwesifo sikashukela sohlobo lwesibili (,).

Isifinyezo I-Rutabagas ingumthombo ocebile we-fiber, ondla amabhaktheriya anempilo emathunjini akho futhi wehlise ubungozi bakho bomdlavuza obala, isifo senhliziyo nohlobo lwesifo sikashukela sohlobo 2.

5. Kungasiza ekunciphiseni isisindo

Ukungeza i-rutabagas ekudleni kwakho kungasiza ekunciphiseni isisindo.

Le mifino yezimpande iphezulu kakhulu ku-fiber futhi ithatha isikhathi eside ukuyigaya, ikugcine uzizwe ugcwele isikhathi eside. Lokhu kungavimbela ukudla ngokweqile futhi, ekugcineni, ukuzuza kwesisindo ().

Ngaphezu kwalokho, ukudla okune-fiber ephezulu kuhlotshaniswa nokwehluka okukhulu kwamagciwane esiswini. Ucwaningo lwakamuva lukhombisile ukuthi lokhu kuxhumana kubalulekile ekuvikeleni ukuzuza kwesisindo sesikhathi eside ().

Ekugcineni, ukudla ukudla okunothile okunomsoco, okunama-khalori aphansi njenge-rutabagas kungathatha indawo kokudla okungenampilo okuvame ukuba nama-khalori aphezulu, amafutha, noshukela. Ngakho-ke, i-rutabagas ingakhuthaza isisindo somzimba esinempilo ().

Isifinyezo Ukudla i-rutabaga kungasiza ekunciphiseni isisindo ngokwandisa ukugcwala nokusiza ukuvimbela ukudla ngokweqile.

6. Iphezulu nge-potassium

I-Rutabagas ingumthombo ocebile we-potassium, edlala izindima eziningi ezibalulekile emzimbeni wakho futhi ibaluleke kakhulu empilweni yenhliziyo ().

I-rutabaga eyodwa ephakathi (ama-386 amagremu) inikeza i-1,180 mg ye-potassium, ehlanganisa ama-35% ezidingo zakho zansuku zonke zalesi sakhi ().

I-Potassium ibalulekile ekusayineni kwemizwa nokuncipha kwemisipha. Isebenza futhi ngokusondelana ne-sodium ukulawula ibhalansi yoketshezi, okubalulekile ekugcineni umfutho wegazi onempilo (24).

Labo abadla ukudla okune-potassium eningi bavame ukuba nengozi ephansi yokushaywa unhlangothi, umfutho wegazi ophakeme nesifo senhliziyo (,,).

Isifinyezo Ama-Rutabagas ngokwemvelo aphezulu e-potassium, amaminerali alawula ukulingana kuketshezi, ukusayinda kwemizwa, nomfutho wegazi. Ukudla okunothe nge-potassium kuhlotshaniswa nengozi ephansi yesifo sohlangothi nesifo senhliziyo.

7. Kulula ukwengeza ekudleni kwakho

I-Rutabaga ingalungiswa ngezindlela eziningi ezahlukahlukene futhi iyatholakala unyaka wonke, okwenza kube yimifino elula ukuyengeza ekudleni kwakho.

Ungajabulela i-rutabagas eluhlaza noma uwapheke ngokufana nendlela opheka ngayo amazambane, kepha qiniseka ukusikhipha isikhumba, ngoba le mifino ivame ukuba nengubo yokuvikela i-wax. Okwamanje, amaqabunga awo angafakwa kumasaladi noma kumasobho.

I-Rutabagas ine-flavour emnandi futhi ebabayo emnandi. Ungabangeza ekudleni ngezindlela ezahlukahlukene, kufaka phakathi:

• ubilisiwe futhi umunciwe
• uthathe othosiwe futhi othosiwe
• eyosiwe kuhhavini
• kungezwe isobho
• isikiwe kancane futhi yangezwa ku-casserole
• igayiwe iluhlaza yaba isaladi

Ngenxa yokusebenza kwabo ngezindlela eziningi zokunambitheka nezokulungiselela, i-rutabagas ingathatha isikhundla samazambane, izaqathe, i-turnips, neminye imifino yezimpande ezindleleni zokupheka eziningi.

Isifinyezo Ama-Rutabagas atholakala kabanzi unyaka wonke. Zingabiliswa, zicubuzwe, zithosiwe, zosiwe noma zidliwe ziluhlaza.

Okubalulekile

I-Rutabagas iyimifino enenhliziyo egcwele i-fiber, amavithamini nama-antioxidants.

Zithuthukisa imizwa yokugcwala, okungavimbela ukuzuza kwesisindo. Ngaphezu kwalokho, aqukethe amakhemikhali anamandla asiza ukulwa nokuvuvukala, avimbele ukuguga ngaphambi kwesikhathi, futhi ahlotshaniswa nengozi encishisiwe yomdlavuza ohlukahlukene.

Uma ufuna ukudala ubuciko ekhishini, i-rutabagas iyisithako esihle ongazama ngaso. Zimnandi futhi zilula ukuzengeza kuzindlela zokupheka eziningi.