Kodi Celeriac ndi chiyani? Muzu Wamasamba Ndi Zopindulitsa Zodabwitsa

Zamkati

• Kodi Celeriac ndi chiyani?
• Mbiri Yabwino Kwambiri
• Ubwino Wopindulitsa Waumoyo
• Odzaza Ndi Ma Antioxidants
• Itha Kupindulitsa Thanzi La Mtima
• Itha Kukweza Kudya
• Mulole Kulimbitsa Mafupa Anu
• Mungapereke Katundu wa Anticancer
• Ndiosavuta Kuonjezera Pazakudya Zanu
• Kusankha, Kukonzekera ndi Kusunga
• Kuphika
• Kuda nkhawa
• Mfundo Yofunika Kwambiri

Celeriac ndi masamba osadziwika, ngakhale kutchuka kwake kukukulira masiku ano.

Amadzaza ndi mavitamini ndi michere yofunikira yomwe imatha kukupatsani thanzi labwino.

Kuphatikiza apo, imagwiritsidwa ntchito mosiyanasiyana ndipo imatha kuphatikizidwa mu zakudya zanu ngati mbatata ndi masamba ena azitsamba.

Nkhaniyi ikukuwuzani zonse zomwe muyenera kudziwa zakuthambo, kuphatikiza zakudya, zabwino ndi kagwiritsidwe kake.

Kodi Celeriac ndi chiyani?

Celeriac ndi muzu masamba womwe umagwirizana kwambiri ndi udzu winawake, parsley ndi parsnips.

Dzinalo lake lasayansi ndi Apium tombolens var. rapaceum, Amadziwikanso kuti udzu winawake wokhala ndi mpiru, udzu winawake kapena mizu ya udzu winawake.

Amachokera ku Mediterranean ndipo ndi amtundu umodzi wofanana ndi kaloti.

Celeriac amadziwika bwino chifukwa cha mawonekedwe ake achilendo. Chimawoneka chofanana ndi mpiru wosasunthika ndipo ndi choyera choyera komanso chopindika, cholumikizira chokhala ndi timitengo ting'onoting'ono. Mnofu wake wosalala, woyera ndi wofanana ndi mbatata.

Masamba ndi phesi la chomeracho zimamera pamwamba pa nthaka ndipo zimafanana ndi udzu winawake. Amakhala pafupifupi masentimita 10 mpaka 13 m'mimba mwake ndipo amalemera pafupifupi mapaundi 1-2 (450-900 magalamu).

Celeriac imadziwika kwambiri kumadera a Kum'mawa ndi Kumpoto kwa Europe ngati mizu yachisanu yozizira yomwe imagwiritsidwa ntchito kwambiri mu saladi, supu, casseroles ndi stews. Celeriac remoulade ndi mbale yotchuka yaku France, yofanana ndi coleslaw.

Kukoma kwake kumafanana ndi kumtunda kwa tsinde la udzu winawake, ndipo ukhoza kudyedwa waiwisi kapena wophika.

Celeriac yaiwisi imakhala yosalala, ndikupangitsa kuti ikhale yowonjezerapo bwino ndi masaladi ndi ma coleslaw. Ikaphikidwa, imakoma pang'ono ndipo imagwira ntchito yosenda bwino, kuphika, yokazinga kapena yophika.

Ngakhale nyengo yake yayikulu ndi Seputembara mpaka Epulo, celeriac imapezeka chaka chonse.

Celeriac ndi muzu masamba wogwirizana kwambiri ndi udzu winawake. Itha kusangalatsidwa ndi yaiwisi kapena yophika ndipo imagwira ntchito bwino mu masaladi, komanso yosenda, kuphika, yokazinga kapena yophika.

Mbiri Yabwino Kwambiri

Celeriac ndi mphamvu yopatsa thanzi, yodzaza ndi fiber ndi mavitamini B6, C ndi K. Imakhalanso ndi magwero abwino a antioxidants ndi michere yofunika, monga phosphorous, potaziyamu ndi manganese.

Kutulutsa kwa 3.5-ounce (100-gramu) ya celeriac kumapereka (1, 2):

Ndikofunikira kudziwa kuti kuphika celeriac kumatha kuyambitsa mavitamini ena - mwachitsanzo, kutentha kwa celeriac kumachepetsa vitamini C wake osachepera 50% (2).

Sizikudziwika bwino momwe kuphika kumakhudzira vitamini K. Komabe, njira zina zophikira - monga kuwotcha - zitha kupewa kutayika kwa vitamini.

Ndi ma gramu 5.9 okha a carbs pa ma ola 3.5 (100 magalamu) a masamba ophika, celeriac ndi njira yathanzi, yotsika kwambiri ya mbatata (2).

Kuphatikiza apo, crunchy, fresh, 3.5-ounce (100-gramu) yotumikira yai ya celeriac yaiwisi ili ndi ma calorie 42 okha ndi magalamu 0.3 a mafuta - zomwe zimapangitsa kukhala chakudya chochepa kwambiri (1).

Celeriac imakhala ndi michere yambiri komanso imapezera mavitamini B6, C ndi K. Imakhalanso ndi mchere wofunikira, monga phosphorous, potaziyamu ndi manganese. Kuphatikiza apo, ndi mafuta ochepa komanso ma calories.

Ubwino Wopindulitsa Waumoyo

Chifukwa chokhala ndi michere yambiri komanso ma antioxidants, celeriac imatha kupereka zabwino zosiyanasiyana.

Odzaza Ndi Ma Antioxidants

Celeriac yodzaza ndi ma antioxidants, omwe ali odana ndi zotupa - amagwira ntchito polimbana ndi zopitilira muyeso zowopsa, poteteza maselo athanzi kuti asawonongeke.

Pochita izi, amatha kuteteza kuzinthu zambiri, monga matenda amtima, khansa ndi Alzheimer's. Amatha kupereka zotsutsana ndi ukalamba (,).

Celeriac - makamaka yaiwisi - imapezanso vitamini C, yomwe imakhala ngati antioxidant ndipo imatha kulimbitsa chitetezo chamthupi ().

Itha Kupindulitsa Thanzi La Mtima

Celeriac ili ndi potaziyamu wambiri ndi vitamini K, zomwe ndizofunikira paumoyo wamtima.

Potaziyamu imatha kuthandizira kuwongolera kuthamanga kwa magazi pochepetsa zovuta zoyipa zakudya mchere wambiri mwa anthu osazindikira ().

M'malo mwake, kudya potaziyamu wambiri kumalumikizidwa ndi chiopsezo chochepa chazovuta zathanzi, monga sitiroko ().

Kusanthula kwa meta kwamaphunziro 16 owunikira kunawona kuti kudya potaziyamu wambiri kumalumikizidwa ndi 13% yochepetsa chiopsezo cha sitiroko ().

Vitamini K amachepetsa chiwopsezo cha matenda amtima poletsa kuchuluka kwa calcium m'mitsempha yanu. Kupanga koteroko kumatha kupangitsa kuti mitsempha yanu yamagazi ikhale yolimba komanso yopapatiza ().

Celeriac imakhalanso ndi vitamini C, yomwe imathandizira magwiridwe antchito am'magazi komanso mafuta amwazi mwa anthu ena, monga omwe ali ndi matenda ashuga kapena mavitamini C ochepa).

Itha Kukweza Kudya

Celeriac amadziwika kuti ndi chakudya chambiri. Kupeza zakudya zokwanira kumathandizira kugaya chakudya, kagayidwe kake ndi kayendedwe ka matumbo (11,,).

Komanso, izi zitha kuteteza ku matenda ena, monga khansa ya m'matumbo ().

Umboni umawonetsa kuti kudya chakudya chokwanira ndikofunikira pakudyetsa mabakiteriya anu opindulitsa, omwe ndiofunikira kwambiri pazinthu zosiyanasiyana zathanzi monga kuteteza motsutsana ndi matenda ashuga komanso kunenepa kwambiri ().

Mulole Kulimbitsa Mafupa Anu

Celeriac ndi phosphorous ndi vitamini K wambiri, womwe ndi wofunikira pamafupa athanzi.

Vitamini K imagwira ntchito polimbikitsa kuyamwa kwa calcium komanso kupewa kutayika kwa mafupa (,).

Kuwunikanso kwamaphunziro asanu owunikira apeza kuti anthu omwe ali ndi mavitamini K apamwamba kwambiri amakhala ndi chiopsezo chotsika cha 22% chaphwanyidwa kuposa omwe amadya kwambiri).

Kuwunikanso kwina kwamaphunziro 7 kunawonetsa kuti kuwonjezera ndi 45 mg wa vitamini K tsiku ndi tsiku kumachepetsa chiopsezo chophwanya mchiuno ndi 77% ().

Komanso, kuwonjezera pa calcium, thupi lanu limafunikira phosphorous yokwanira kuti mulimbitse mafupa.

Kafukufuku wowonera adawonetsa kuti kudya kwambiri phosphorous kumalumikizidwa ndi thanzi lamafupa komanso kuchepa kwa kufooka kwa mafupa ().

Mungapereke Katundu wa Anticancer

Celeriac ili ndi vitamini K wambiri, yomwe imatha kukhala ndi mankhwala opatsirana khansa ().

Kafukufuku wowerengera komanso kafukufuku wazinyama adapeza kuti vitamini K imachepetsa kukula ndi kufalikira kwa ma cell a khansa (,,).

Kafukufuku wamkulu wowunika mwa anthu opitilira 24,000 adapeza kuti vitamini K2 imalumikizidwa ndi chiopsezo chochepa chokhala ndi khansa ().

Kuphatikiza apo, kuwunikanso maphunziro asanu mwa anthu omwe ali ndi khansa omwe adachitidwapo opaleshoni adapeza kuti kuwonjezera pa vitamini K atachitidwa opaleshoni kudasintha pang'ono kupulumuka patatha chaka chimodzi ().

Komabe, kufufuza kwina kwaumunthu kumafunikira kuti mudziwe ngati vitamini K ingateteze ku khansa.

Celeriac imakhala ndi ma antioxidants ambiri komanso zakudya zina zomwe zimakhudzana ndi thanzi. Izi ndi monga kudziteteza ku khansa inayake komanso kuchepa kwa chimbudzi, komanso thanzi la mtima ndi mafupa.

Ndiosavuta Kuonjezera Pazakudya Zanu

Yaiwisi kapena yophika, celeriac ndi masamba osunthika kwambiri. Itha kugwiritsidwa ntchito ngati maziko a masaladi kapena ma coleslaw ndipo imagwira ntchito yosenda bwino, kuphika, yokazinga kapena yophika.

Nayi njira yophatikizira ma celeriac mu zakudya zanu.

Kusankha, Kukonzekera ndi Kusunga

Kuti mukhale ndi kukoma kwabwino, sankhani sing'anga-sing'anga - masentimita 3-4 (m'mimba mwake) - osalala, ngakhale pamwamba. Pewani zikuluzikulu, zolemera zomwe zatuluka mtundu kapena zopindika pamwamba.

Onetsetsani kuti pakatikati pake sipabowo, chomwe ndi chizindikiro chakuti mlengalenga ndi wopanda pake.

Kuphatikiza apo, masamba akamatsitsimuka, mphamvu yake ya udzu winawake imalimba.

Kuti mukhale ndi alumali mulingo woyenera, sungani ma celeriac m'thumba la pulasitiki mkatikati mwa chipinda chamasamba mufiriji yanu.

Kuti mukonzekere kuphika, tsukani ndikutsuka ndiwo zamasamba kuti muchotse dothi musanadule pamwamba ndi m'munsi.

Kenako, chotsani khungu losakhwima ndi mpeni wakuthwa kapena tsamba la masamba ndikudula kapena kugawaniza mnofuwo.

Pamene celeriac imasuluka mwachangu, lowani masamba odulidwa m'madzi ozizira ndi magawo angapo a mandimu kapena kuwaza vinyo wosasa wa viniga.

Kuphika

Celeriac imatha kudyedwa yaiwisi kapena yophika ndikukonzedwa ngati mbale yakumbali.

Nawa maupangiri ochepa othandiza:

• Yesani zosaphika kapena zonunkhira - mu masaladi, coleslaw kapena French celeriac remoulade.
• Wiritsani ndikupaka masambawo m'malo mwa mbatata kapena masamba ena.
• Kuwotcha kapena kuphika celeriac ngati mbatata.
• Kuphika ndi kusakaniza ndi supu, sauces, pies ndi casseroles.

Dulani zidutswa zooneka bwino, ma celeriac nthawi zambiri amawira mozungulira mphindi 20 ndikuwotcha mphindi 40.

Celeriac imatha kudyedwa yaiwisi kapena yophika ndipo imathandizira kwambiri pazakudya zambiri. Sankhani ma celeriac apakatikati omwe alibe dzenje pakati pake kuti atsimikizire kutsitsimuka komanso kukoma kwabwino.

Kuda nkhawa

Celeriac amaonedwa kuti ndi yotetezeka kwa anthu ambiri. Komabe, ena angafunikire kuchepetsa kapena kupewa kudya zamasamba.

Celeriac imakhala ndi vitamini K wambiri, yemwe angakhudze magazi. Chifukwa chake, anthu omwe ali ndi vuto lakumanga magazi omwe ali pa mankhwala ngati warfarin ayenera kupewa kumwa kwambiri.

Kuphatikiza apo, kuchuluka kwa potaziyamu ndi phosphorous mu celeriac kumatha kuyipangitsa kukhala yosayenera kwa anthu omwe ali ndi diuretics kapena mavuto a impso (,).

Ngati mukukhudzidwa ndi izi, lankhulani ndi omwe amakuthandizani pa zaumoyo ngati kudya celeriac kuli koyenera.

Pomaliza, mankhwala ena mu celeriac, monga bergapten, amatha kupatsa mphamvu m'mimba mwa mayi zomwe zimatha kubala. Chifukwa chake, simuyenera kudya zochuluka mukakhala ndi pakati (28).

Anthu ambiri amatha kudya selriac bwinobwino. Komabe, anthu omwe ali ndi vuto lakutseka magazi kapena mavuto a impso, kapena omwe ali ndi pakati kapena omwe amatenga okodzetsa, ayenera kuchepetsa kapena kupewa.

Mfundo Yofunika Kwambiri

Celeriac ndi muzu masamba wokhudzana ndi udzu winawake.

Wolemera ma antioxidants ndi michere, imapindulitsa kwambiri thanzi, monga chimbudzi chathanzi, thanzi la mafupa ndi mtima, komanso zotheka ku anticancer.

Mutha kusangalala ndi celeriac yaiwisi kapena yophika ngati njira yathanzi, yotsika kwambiri ya mbatata ndi masamba ena azitsamba.

Ndi kukoma kwake kochenjera, kofananira ndi udzu winawake, mawonekedwe ake opatsa thanzi komanso kusinthasintha, celeriac ikhoza kukhala yowonjezera kuwonjezera pa chakudya chopatsa thanzi.