Yini i-Escarole, futhi idliwa kanjani?

-Delile

• Yini i-escarole?
• Iphrofayili yokudla okunempilo
• Izinzuzo zezempilo ze-escarole
• Kwangathi kungakhuthaza impilo yamathumbu
• Kwangathi isekele impilo yamehlo
• Kunganciphisa ukuvuvukala
• Kwangathi kungakhuthaza impilo yamathambo nenhliziyo
• Ungayilungisa kanjani futhi uyidle i-escarole
• Izinyathelo zokuzivikela
• Okubalulekile

Uma ukujabulela ukudla kwase-Italiya, kungenzeka ukuthi usuvele wahlangabezana ne-escarole - uhlaza olunamaqabunga, oluhlaza olubabayo olufana nelethisi.

I-Escarole iyisithako sendabuko esosweni somshado wase-Italiya, esivame ukuhlanganisa le mifino ne-pasta encane, eyindilinga nama-meatballs noma isoseji kumhluzi wenkukhu. Lokhu kuluhlaza okotshani kungatholakala nakuma-stew, amasaladi, nama-pastas.

Kodwa-ke, abantu abaningi abazi ukuthi kufanele bahlukanise i-escarole njenge-endive noma i-ulethisi.

Lo mbhalo uchaza konke odinga ukukwazi mayelana ne-escarole, kufaka phakathi izakhamzimba zayo, izinzuzo zezempilo, nokusetshenziswa okuphekwayo.

Yini i-escarole?

I-Escarole (I-Cichorium endivia) uyilungu lomndeni we-chicory. Imvamisa ayidideki ne-ulethisi kuphela kepha nezihlobo zayo zezitshalo, ezibandakanya i-curive endive, i-radicchio, i-frisée, neminye imifino eluhlaza ebabayo (, 2).

Ngokobuchwepheshe, i-escarole ithathwa njengezinhlobonhlobo ezinamaqabunga acaba e-endive. Okuvame ukubizwa ngokuthi "i-endive" yi-endive yaseBelgium, isitshalo esiluhlaza okwesibhakabhaka esinamaqabunga aqinile, ama-cylindrical (2).

Noma kunjalo, imvamisa uzothola lesi sitshalo esinenhliziyo sihlanganiswe namakele noletisi esitolo.

Ngenkathi i-escarole ibukeka njenge-lettuce ye-butterhead, ungabahlukanisa ngoba ama-escarole anamaqabunga abanzi, aluhlaza anemiphetho eminyene, eminyene ehlangana ne-rosette - kanti amaqabunga abanzi e-ulethisi a-wavy futhi abushelelezi (, 2).

Ngokungafani ne-ulethisi, i-escarole inikeza ubumunyu obumnandi nokuguquguquka kwezinto. Imnene futhi ithenda kune-curive endive.

Ngenkathi idabuka e-East Indies, i-escarole ikhula ezimweni ezahlukahlukene zezulu futhi manje isiyatholakala emhlabeni wonke. Kuthandwa kakhulu ekudleni kwase-Italy (2).

I-Escarole iyi-endive enamaqabunga ayisicaba yomndeni we-chicory. Amaqabunga awo abanzi aqubekile, onqenqemeni olumangele kancane olwehlukanisa nelethisi ye-butterhead. Ngenkathi imuncu kune-ulethisi, ayibukhali kangako kune-endive curly.

Iphrofayili yokudla okunempilo

Njengamanye amalungu omndeni we-chicory, i-escarole ithola amanothi ayo abuhlungu esakhiweni sezitshalo esibizwa ngokuthi i-lactucopicrin, esaziwa nangokuthi i-intybin (,).

Futhi, ngokufana neminye imifino enamaqabunga, le veggie ifaka izakhi zomzimba ezinama-calories ambalwa kakhulu. Zonke izinkomishi ezi-2 (ama-gramu angama-85) ama-escarole aluhlaza - cishe ingxenye eyodwa-yesithupha yekhanda eliphakathi - zinikeza (,):

• Amakholori: 15
• AmaCarbs: 3 amagremu
• Amaprotheni: 1 igremu
• Amafutha: 0 amagremu
• Umucu: 3 amagremu
• Insimbi: U-4% we-Daily Value (DV)
• Uvithamini A: Ama-58% we-DV
• Uvithamini K: 164% we-DV
• Uvithamini C: U-10% we-DV
• Umlingiswa: 30% we-DV
• Izinki: U-6% we-DV
• Yethusi: 9% we-DV

Ngama-calories ambalwa kakhulu futhi angenawo amafutha, ama-escarole anqwabelanisa ama-micronutrients ne-fiber - izinkomishi ezi-2 eziluhlaza (85 gram) eziletha i-12% ye-DV ye-fiber ().

Ngaphezu kwalokho, lokhu kusebenza okufanayo kunikeza i-9% ye-DV yethusi ne-30% ye-folate. I-Copper isekela amathambo afanele, izicubu ezihlanganayo, nokwakheka kwamangqamuzana egazi abomvu, kanti i-folate isiza ekuqinisekiseni imetabolism efanele futhi yakhe amaseli egazi abomvu namhlophe (,).

Womabili amaminerali abaluleke kakhulu ekukhuleni kahle kombungu futhi ngenxa yalokho abalulekile kwabesifazane abakhulelwe noma abahlela ukukhulelwa (,).

U-Escarole upakisha i-fiber nezakhi zomzimba eziningana, kufaka phakathi ithusi, i-folate, namavithamini A, C, no-K - konke anama-calories ambalwa kakhulu namafutha ayi-zero.

Izinzuzo zezempilo ze-escarole

I-Escarole inomsoco omningi futhi inezinzuzo eziningi ezingaba khona zezempilo.

Kwangathi kungakhuthaza impilo yamathumbu

Izinhlobo ezimbili ze-fiber - ezincibilikayo nezingaxazululeki - zisebenza ngokuhlukile emzimbeni wakho.

Ngenkathi i-fiber encibilikayo ikhuphula isitulo sakho bese iphakela amabhaktheriya anobungane emathunjini akho, uhlobo olungancibiliki ludlula ohlelweni lwakho lokugaya lungashintshi, lukhuthaza impilo yamathumbu ngokucindezela ukudla emathunjini akho nasekuvuseleleni ukuhamba kwamathumbu ().

Ngokuphawulekile, i-escarole ihlinzeka kakhulu nge-fiber engancibiliki. Ukuncoma u-12% wezidingo zakho zansuku zonke zefayibha ngezinkomishi ezi-2 (i-85 gram), kungasiza ukugcina amathumbu akho ejwayelekile futhi kuvimbele ukungakhululeki kokuqunjelwa kanye nezinqwaba (,,).

Kwangathi isekele impilo yamehlo

I-Escarole icebile ku-provitamin A, inikezela ngama-54% we-DV ezinkomishini ezi-2 kuphela (ama-85 amagremu) (,).

Le vithamini ikhuthaza impilo yamehlo, njengoba iyinto ebalulekile ye-rhodopsin, i-pigment ku-retina yakho esiza ukubona phakathi kokukhanya nobumnyama ().

Ukushoda ngamavithamini A okungamahlalakhona kuxhunyaniswa nezinkinga ezibukwayo njengobumpumputhe basebusuku, isimo lapho abantu bengaboni kahle ebusuku kodwa bengenankinga nombono wabo emini).

Ukushoda kukavithamini A nakho kuhlotshaniswa nokuwohloka kwe-macular, ukwehla okuhlobene nobudala kwamehlo okuholela ekungaboni (,).

Kunganciphisa ukuvuvukala

Ngaphezu kwephrofayili yayo yomsoco ehlaba umxhwele, i-escarole inama-antioxidants amaningi anamandla, okuyizinhlanganisela ezivikela umzimba wakho ekucindezelekeni kwe-oxidative kanye nama-molecule angazinzile abizwa ngama-radicals amahhala. Ukucindezelwa kwesikhathi eside kwe-oxidative kungadala ukuvuvukala ().

Ucwaningo lukhombisa ukuthi i-kaempferol, i-antioxidant e-escarole, ingavikela amaseli akho ekuvukeleni okungapheli (,,).

Noma kunjalo, lezi zifundo zikhawulelwe kumagundane namashubhu wokuhlola. Ucwaningo lomuntu luyadingeka ukuqonda ngokugcwele imiphumela kaempferol ekuvukeleni (,,).

Kwangathi kungakhuthaza impilo yamathambo nenhliziyo

Uvithamini K ubalulekile ekunqandeni igazi okujwayelekile, kanye nasekulawuleni amazinga e-calcium enhliziyweni nasemathanjeni akho. Imifino eluhlaza njenge-escarole ihambisa uhlobo oluthile olubizwa ngokuthi i-vitamin K1.

Le mifino inikezela nge-whopping 164% yezidingo zakho zansuku zonke zalesi sithako nge-2-cup (85-gram) yokukhonza okuluhlaza (,,).

Ucwaningo lweminyaka emibili kwabesifazane abangama-440 be-postmenopausal luthole ukuthi ukwengeza nge-5 mg kavithamini K1 nsuku zonke kuholele ekwehliseni u-50% ekuqhekekeni kwamathambo, uma kuqhathaniswa neqembu le-placebo ().

Ngaphezu kwalokho, ucwaningo lweminyaka emithathu kwabesifazane abangu-181 be-postmenopausal luthole ukuthi ukuhlanganisa uvithamini K1 novithamini D kunciphise kakhulu ukuqina kwemithambo ehambisana nesifo senhliziyo ().

Ukudla okwanele kukavithamini K kuhlotshaniswa nokwehla kwengozi yesifo senhliziyo nokufa ngaphambi kwesikhathi kusuka kulesi simo ().

Izinzuzo eziningi ze-Escarole zifaka phakathi ukuxhasa impilo yamathumbu neyamehlo. Kunganciphisa ngokufanayo ukuvuvukala futhi kukhuthaze ukuqina kwegazi okufanele kanye nempilo yamathambo.

Ungayilungisa kanjani futhi uyidle i-escarole

I-Escarole iyi-veggie eguquguqukayo kepha iboleka ikakhulukazi amasaladi aluhlaza nezitsha zokudla. Amaqabunga awo angaphandle ayababa futhi ayahlafuna, kanti amaqabunga awo aphuzi angaphakathi amnandi futhi afaka ithenda.

I-asidi enjengejusi kalamula noma uviniga ibala ubumunyu be-escarole eluhlaza. Uma uzwela ekunambithekeni okubukhali, ukupheka nakho kuzosiza ukukuxuba. Kulomthambo, ungawususa noma uwengeze esobheni.

U-Escarole usebenza nakwi-grill. Ukuze uyihlanganise, usike imifino ibe yizingxenye ezine ngobude. Ngemuva kwalokho, shayela uwoyela we-canola, onephuzu lentuthu eliphakeme kunamanye amafutha amaningi futhi mancane amathuba okuthi akhiqize izinhlanganisela ezinobuthi lapho kushisa kakhulu (,).

Bese ufafaza usawoti nopelepele bese uwagcoba cishe imizuzu emi-3 uhlangothi ngalunye. Iphake ngama-sauces wakho owathandayo noma ama-dips, njenge-lemony yoghurt yamaGrikhi noma idiphu kabhontshisi omhlophe.

Ungayidla i-escarole iluhlaza kumasaladi noma uyipheke ngezindlela ezahlukahlukene, kufaka phakathi ukugoqa nokugaya. Ukungeza ama-asidi kuzonciphisa ukufutheka kwawo, njengoba kuzokupheka.

Izinyathelo zokuzivikela

Njenganoma imuphi imifino eluhlaza, i-escarole kufanele igezwe kahle ngamanzi ahlanzekile, asebenzayo ngaphambi kokuyidla. Lokhu kunciphisa usongo lwezifo ezibangelwa ukudla ngokukhipha amagciwane ayingozi (,).

Yize loluhlaza olunamaqabunga luphilile ngendlela emangalisayo, abantu abathatha izinciphisi zegazi bangafuna ukulinganisela ukudla abakudlayo.

Lokho kungenxa yokuthi izinciphisi zegazi ezifana ne-warfarin zaziwa ngokusebenzisana novithamini K. Ukushintshashintsha okusheshayo kwamazinga ale vithamini kungamelana nemiphumela yegazi lakho elinciphile, okukubeka engcupheni yemiphumela emibi kakhulu, njengamahlule egazi, okungaholela ekushayweni unhlangothi futhi isifo senhliziyo (, ).

Ngaphezu kwalokho, ukudla i-escarole njalo kungakhuphula amatshe ezinso kubantu abanezinkinga zezinso. Okuqukethwe kwayo okuphezulu kwe-oxalate - isakhi sezitshalo esisiza ukuqeda i-calcium eyeqile - kungaba yiso, njengoba le nto ihlungwa izinso zakho ().

Qiniseka ukuthi ugeza i-escarole yakho ngaphambi kokuyidla. Abantu abathatha izinciphisi zegazi noma abanezinkinga zezinso bangafuna nokuqapha ukudla kwabo.

Okubalulekile

I-Escarole iyi-endive enamaqabunga abanzi ebukeka njengethisi ye-butterhead lettuce egcina amaqabunga ayo ashubile, anamajikijolo. Ukulinganisa amanothi ayo ababayo, ungayipheka noma ufafaze ujusi kalamula noma uviniga.

Le mifino inezinzuzo eziningi zamehlo akho, amathumbu, amathambo nenhliziyo. Kwenza ukungezwa okuhle kumasaladi namasobho - futhi kungagaywa ngisho.

Uma unentshisekelo yokushintsha inqubo yakho ye-veggie, zama lokhu kuluhlaza okwehlukile kwamaqabunga.