6 maubwino azaumoyo a arugula

Zamkati

• Momwe mungagwiritsire ntchito arugula
• Zambiri zamatenda a arugula
• Saladi ndi arugula

Arugula, kuphatikiza pokhala ndi mafuta ochepa, ali ndi michere yambiri ndipo phindu lake lalikulu ndikulimbana ndi kudzimbidwa chifukwa ndi ndiwo zamasamba zokhala ndi fiber, pafupifupi 2 g wa fiber pa 100 g wamasamba

Ubwino wina wa arugula ukhoza kukhala:

1. Thandizani kuletsa matenda ashuga, popeza alibe shuga;
2. Limbani ndi cholesterol komanso ma triglycerides ambiri chifukwa, kuphatikiza pa fiber, ilibe mafuta;
3. Thandizani kuti muchepetse thupi, chifukwa ulusi umathandizira kuchepetsa njala;
4. Pewani khansa yamatumbo chifukwa, kuphatikiza pa ulusi, imakhalanso ndi mankhwala a indole, ofunikira kuthana ndi khansa yamtunduwu;
5. Pewani mathithi amaso, popeza ali ndi lutein ndi zeaxanthin, zinthu zofunika pamoyo wamaso;
6. Zimathandiza kuthana ndi kufooka kwa mafupa chifukwa ndi masamba okhala ndi calcium yambiri.

Kuphatikiza apo, ulusi wa arugula umathandizanso kupewa matenda am'matumbo, monga diverticulitis. Kuti mudziwe zambiri pazomwe mungadye mu diverticulitis onani: Zakudya za diverticulitis.

Momwe mungagwiritsire ntchito arugula

Wild arugula amagwiritsidwa ntchito makamaka mu masaladi, timadziti kapena masangweji osinthira letesi, mwachitsanzo.

Popeza arugula amakoma owawa pang'ono, anthu ena sangakonde kukoma kwake pamene arugula siyophika, ndiye kuti nsonga yabwino yogwiritsira ntchito arugula itha kutsitsidwa ndi adyo.

Zambiri zamatenda a arugula

Arugula amapezeka m'masitolo akuluakulu kapena masamba.

Saladi ndi arugula

Ichi ndi chitsanzo cha saladi yosavuta, yachangu komanso yathanzi yomwe ingapangidwe nkhomaliro kapena chakudya chamadzulo.

Zosakaniza

• 200 g wa nsonga zatsopano za katsitsumzukwa
• 1 avocado wamkulu kucha
• Supuni 1 supuni ya mandimu
• Masamba 1 atsopano a arugula
• 225 g wa magawo osuta a salimoni
• 1 anyezi wofiira, wodulidwa bwino
• Supuni 1 yodulidwa mwatsopano parsley
• Supuni 1 yatsopano chives, odulidwa

Kukonzekera akafuna

Bweretsani supu yayikulu ndi madzi otentha ndi mchere pang'ono. Thirani katsitsumzukwa ndikuphika kwa mphindi 4, kenako thirani madzi. Kuzizira ndimadzi ozizira ndikuyambiranso. Khalani pambali ndikudikirira kuti muziziziritsa. Dulani avocado pakati, chotsani pachimake ndi peel. Dulani zamkati muzidutswa tating'onoting'ono ndikutsuka ndi mandimu. Sakanizani katsitsumzukwa, avocado, arugula ndi nsomba mu mbale. Nyengo ndi zitsamba zonunkhira ndikuwonjezera mafuta, viniga wosasa ndi mandimu.