Kodi Kohlrabi ndi Chiyani? Chakudya chopatsa thanzi, maubwino, ndi kagwiritsidwe ntchito

Zamkati

• Kodi kohlrabi ndi chiyani?
• Chakudya cha Kohlrabi
• Mapindu azaumoyo a kohlrabi
• Pamwamba mu antioxidants
• Imalimbikitsa matumbo athanzi
• Mutha kuchepetsa chiopsezo cha matenda amtima
• Imathandizira chitetezo chamthupi chathanzi
• Momwe mungapangire kohlrabi pazakudya zanu
• Mfundo yofunika

Kohlrabi ndi masamba omwe amagwirizana ndi banja la kabichi.

Amagwiritsidwa ntchito kwambiri ku Europe ndi Asia ndipo adapeza kutchuka padziko lonse lapansi chifukwa chazabwino zake ndikugwiritsa ntchito zophikira.

Nkhaniyi ikufotokoza za kohlrabi, kuphatikiza michere yake, maubwino ake, ndi ntchito zake zambiri.

Kodi kohlrabi ndi chiyani?

Kohlrabi, yemwenso amadziwika kuti mpiru waku Germany, ndi masamba obiriwira.

Ngakhale dzina lake, kohlrabi si mzu wa masamba ndipo si wa banja la mpiru. M'malo mwake, ndi a Brassica Mtundu wazomera ndipo umakhudzana ndi kabichi, broccoli, ndi kolifulawa ().

Ili ndi tsinde lalitali la masamba ndi babu yozungulira yomwe nthawi zambiri imakhala yofiirira, yobiriwira, kapena yoyera. Nthawi zonse imakhala yoyera-chikasu mkati ().

Kukoma ndi kapangidwe ka Kohlrabi ndikofanana ndi zimayambira za broccoli ndi kabichi, ngakhale ndizokoma pang'ono.

Babu amagwiritsidwa ntchito kwambiri mu masaladi ndi msuzi koma amathanso kuwotchera kapena kutsuka. Masamba ndi zimayambira zake ndi zosakhwima pang'ono ndipo zimaphika chimodzimodzi kuti zibwezere masamba.

Kohlrabi ndi masamba obetcherana omwe amafanana kwambiri ndi kabichi. Masamba ake, zimayambira, ndi mababu akhoza kudyedwa yaiwisi kapena yophika.

Chakudya cha Kohlrabi

Kohlrabi ndi gwero labwino kwambiri la michere.

Chikho chimodzi (135 magalamu) a kohlrabi yaiwisi amapereka ():

• Ma calories: 36
• Ma carbs: 8 magalamu
• CHIKWANGWANI: 5 magalamu
• Mapuloteni: 2 magalamu
• Vitamini C: 93% ya Daily Value (DV)
• Vitamini B6: 12% ya DV
• Potaziyamu: 10% ya DV
• Mankhwala enaake a: 6% ya DV
• Manganese: 8% ya DV
• Zolemba: 5% ya DV

Masamba ndi gwero labwino kwambiri la vitamini C, antioxidant wamphamvu yemwe amateteza thupi lanu kuti lisawonongeke kwambiri ndipo limathandizira kuchiritsa mabala, kaphatikizidwe ka collagen, mayamwidwe achitsulo, komanso chitetezo chamthupi (,,,).

Kuphatikiza apo, ili ndi vitamini B6, yomwe imathandizira thanzi lamthupi, mapuloteni kagayidwe kake, komanso kupanga maselo ofiira ofiira ().

Komanso ndi potaziyamu wabwino, mchere ndi ma electrolyte omwe amafunikira thanzi la mtima komanso madzi amadzi (, 9).

Pomaliza, chikho chimodzi (135 magalamu) a kohlrabi chimapereka pafupifupi 17% ya zosowa zanu za tsiku ndi tsiku. Zida zamankhwala zimathandizira kuthandizira m'matumbo komanso kuwongolera shuga (,).

Chikho chimodzi (135 magalamu) a kohlrabi chimapereka 93% ya zosowa zanu za tsiku ndi tsiku za vitamini C. Komanso ndi potassium, fiber, ndi vitamini B6.

Mapindu azaumoyo a kohlrabi

Kohlrabi ndiopatsa thanzi kwambiri ndipo amapereka maubwino osiyanasiyana azaumoyo.

Pamwamba mu antioxidants

Kohlrabi ili ndi mitundu yambiri ya antioxidants, monga vitamini C, anthocyanins, isothiocyanates, ndi glucosinolates. Awa ndi mankhwala omwe amateteza maselo anu kuti asawonongeke mopanda malire zomwe zitha kukulitsa chiopsezo cha matenda (,).

Zakudya zokhala ndi masamba ambiri okhala ndi antioxidant monga kohlrabi amalumikizidwa ndi kuchepa kwa matenda ashuga, matenda amadzimadzi, komanso kufa msanga ().

Khungu la kohlrabi wofiirira makamaka ndi anthocyanins, mtundu wa flavonoid womwe umapatsa masamba ndi zipatso mtundu wofiira, wofiirira, kapena wabuluu. Kudyetsa kwambiri ma anthocyanins kumalumikizidwa ndi chiopsezo chochepa cha matenda amtima komanso kuchepa kwamaganizidwe (,,).

Mitundu yonse ya kohlrabi ili ndi isothiocyanates ndi glucosinolates, omwe ndi ma antioxidants amphamvu omwe amakhala pachiwopsezo chochepa cha khansa, matenda amtima, ndi kutupa (,,).

Imalimbikitsa matumbo athanzi

Kohlrabi ili ndi ulusi wambiri. M'malo mwake, mutha kupeza pafupifupi 17% yazosowa zanu za tsiku ndi tsiku kuchokera ku chikho chimodzi (135 magalamu) a masamba awa ().

Lili ndi zonse zosungunuka komanso zosungunuka.

Yoyamba imasungunuka m'madzi ndipo imathandizira kukhala ndi shuga wamagazi wathanzi komanso kuchuluka kwama cholesterol. Kumbali inayi, ma fiber osasungunuka samathyoledwa m'matumbo mwanu, ndikuthandizira kuwonjezera zochulukirapo kupondapo kwanu ndikulimbikitsa kutuluka kwamatumbo pafupipafupi ().

Kuphatikiza apo, CHIKWANGWANI ndiye mafuta opangira mabakiteriya athanzi, monga Bifidobacteria ndipo Lactobacilli. Mabakiteriyawa amatulutsa mafuta amfupi, omwe amalimbitsa maselo am'matumbo anu ndipo amateteza kumatenda amtima ndi kunenepa kwambiri (,).

Kuphatikiza apo, m'matumbo microbiome imalumikizidwa ndi chitetezo chokwanira chamthupi ndikuchepetsa chiopsezo cha kunenepa kwambiri komanso matenda am'mimba (,,,).

Mutha kuchepetsa chiopsezo cha matenda amtima

Kohlrabi ili ndi mankhwala amtundu wamphamvu omwe amatchedwa glucosinolates ndi isothiocyanates, omwe amapezeka mumitengo ya cruciferous.

Kudya kwambiri kwa glucosinolate kumalumikizidwa ndi chiopsezo chochepa cha matenda amtima chifukwa chazida izi zakukulitsa mitsempha yamagazi ndikuchepetsa kutupa. Kuphatikiza apo, ma isothiocyanates ali ndi ma antioxidant omwe amatha kuteteza zolembera m'mitsempha yanu ().

Kafukufuku wanthawi yayitali mwa azimayi 1,226 azaka 70 kapena kupitilira apo adapeza kuti kudya zakudya zokhala ndi ndiwo zamasamba a cruciferous kumalumikizidwa ndi chiopsezo chotsika 13% chakufa kuchokera ku matenda amtima pakungowonjezera magalamu 10 patsiku ().

Kuphatikiza apo, kohlrabi wofiirira amakhala ndi ma anthocyanins ambiri, omwe awonetsedwa kuti amachepetsa kuthamanga kwa magazi komanso chiwopsezo cha matenda amtima (,,).

Pomaliza, zakudya zamtundu wapamwamba zimatha kuteteza matenda amtima. Kafukufuku m'modzi mwa kafukufuku 15 adapeza kuti chakudya chomwe chili ndi michere imeneyi chimachepetsa chiopsezo chakufa ndi matenda amtima ndi 24%, poyerekeza ndi zakudya zopanda mafuta (,).

Imathandizira chitetezo chamthupi chathanzi

Zakudya mu kohlrabi zitha kuthandizira chitetezo chanu chamthupi.

Masamba awa ali ndi vitamini B6, yomwe ndi yofunikira pantchito zambiri, kuphatikiza kagayidwe kake ka protein, kukula kwa maselo ofiira, ndi chitetezo chamthupi ().

Vitamini B6 imakhudzidwa ndikupanga ma cell oyera ndi ma T-cell, omwe ndi mitundu yama cell amthupi omwe amalimbana ndi zinthu zakunja ndipo ndichofunikira kwambiri pachitetezo chamthupi. Kulephera kwa michere imeneyi kumalumikizidwa ndi chitetezo chamthupi chofooka (,).

Kuphatikiza apo, kohlrabi ndi gwero labwino kwambiri la vitamini C, lomwe limatha kuthandizira kuyera kwa maselo oyera a magazi ndipo, pamapeto pake, limalimbitsa chitetezo chamthupi ().

Kohlrabi amanyamula michere komanso ma antioxidants omwe angalimbikitse chitetezo chamthupi ndikuchepetsa chiopsezo cha matenda osachiritsika. Komanso, zomwe zili ndi fiber zambiri zimathandizira m'matumbo microbiome.

Momwe mungapangire kohlrabi pazakudya zanu

Kawirikawiri amakula m'miyezi yozizira, kohlrabi amatha kupezeka m'masitolo ambiri.

Mababu akulu a kohlrabi amatha kudulidwa kapena kukuwa mu saladi kapena kusangalala nawo ngati chotupitsa ndi hummus. Komabe, mungafune khungu, chifukwa anthu ena zimawavuta kwambiri.

Ikhozanso kuphikidwa m'njira zambiri, monga yophika, yosungunuka, kapena yokazinga.

Pakadali pano, masamba ake amatha kuwonjezeredwa mu saladi, amawotchera mwachangu, kapena kuwonjezerapo msuzi.

Kuphatikiza apo, babu imatha kusintha masamba okhathamira monga broccoli, kabichi, radish, ndi mbatata, pomwe masamba amatha kugwiritsidwa ntchito m'malo mwa kale, sipinachi, kapena masamba ena.

Kohlrabi ndichakudya chosavuta komanso chosavuta pamaphikidwe ambiri. Mababu ake onse ndi masamba amatha kudyedwa yaiwisi kapena kuphika ndipo amasinthana mosavuta m'maphikidwe ambiri. Komabe, mungafune khungu lake ngati mukuliona kuti ndi lolimba kwambiri.

Mfundo yofunika

Kohlrabi yodzaza ndi michere yomwe imalumikizidwa ndi maubwino osiyanasiyana azaumoyo.

Ndizolemera kwambiri, zomwe ndizofunikira kuti matumbo azikhala athanzi komanso chimbudzi choyenera.

Kuphatikiza apo, michere yake yambiri komanso zomerazo zimathandizira chitetezo cha mthupi mwanu ndipo zimachepetsa chiopsezo cha matenda amtima, khansa, ndi kutupa.

Ngati mukufuna kuyesa masamba atsopano, kohlrabi ndichosavuta, chosakanikirana chowonjezera pamaphikidwe anu.