Ubwino Wamphamvu Wa 7 Wa Rutabagas

Zamkati

• 1. Zakudya zopatsa thanzi komanso zonenepetsa
• 2. Wambiri mu antioxidants
• 3. Zitha kuteteza kukalamba msanga
• 4. Amalimbikitsa matumbo
• 5. Atha kuthandizira kuchepa thupi
• 6. Potaziyamu wambiri
• 7. Zosavuta kuwonjezera pazakudya zanu
• Mfundo yofunika

Rutabaga ndi muzu masamba womwe uli wa Brassica mtundu wazomera, omwe mamembala ake amadziwika kuti masamba a cruciferous.

Ndi yozungulira yokhala ndi utoto wonyezimira ndipo imawoneka yofanana ndi mpiru. M'malo mwake, amadziwika kuti mtanda pakati pa mpiru ndi kabichi.

Rutabaga ndichakudya chodyera ku Northern Europe cuisine chomwe chimadziwikanso ndi mayina "swede" ndi "Sweden turnip."

Ndiopatsa thanzi kwambiri ndipo amadziwika bwino chifukwa chokhala ndi antioxidant.

Nazi zopindulitsa zisanu ndi ziwiri za thanzi ndi zakudya za rutabagas.

1. Zakudya zopatsa thanzi komanso zonenepetsa

Rutabagas ndi gwero labwino kwambiri la michere.

Chombo chimodzi cha rutabaga (386 magalamu) chimapereka ():

• Ma calories: 143
• Ma carbs: Magalamu 33
• Mapuloteni: 4 magalamu
• Mafuta: 0,5 magalamu
• CHIKWANGWANI: 9 magalamu
• Vitamini C: 107% ya Daily Value (DV)
• Potaziyamu: 35% ya DV
• Mankhwala enaake a: 18% ya DV
• Calcium: 17% ya DV
• Vitamini E: 7% ya DV

Monga mukuwonera, rutabagas ndi gwero labwino kwambiri la potaziyamu, calcium, magnesium, ndi mavitamini E ndi C. Amakhalanso ndi folate yocheperako, vitamini B yomwe ndiyofunika pakupanga metabolism, protein synthesis, ndi DNA replication ().

Komanso, rutabagas imapereka phosphorous ndi selenium pang'ono. Phosphorus ndi mchere wofunikira pakupanga mphamvu ndi thanzi la mafupa, pomwe selenium ndiyofunikira pazaumoyo wobereka (,).

Chidule Rutabagas ndi gwero la calcium, magnesium, potaziyamu, ndi mavitamini C ndi E. Amathandiziranso kwambiri popanga phosphorous ndi selenium.

2. Wambiri mu antioxidants

Rutabagas ndi gwero labwino kwambiri la ma antioxidants, kuphatikiza mavitamini C ndi E.

Vitamini C ndi antioxidant yomwe imalepheretsa kusintha kwaulere, komwe ndi mankhwala owopsa omwe amawononga maselo ndikupangitsa kupsinjika kwa oxidative milingo ikakhala yokwera kwambiri mthupi lanu. Vitamini C imathandizanso pantchito yathanzi, mayamwidwe achitsulo, komanso kaphatikizidwe ka collagen synthesis ().

Vitamini E ndi antioxidant wosungunuka ndi mafuta womwe umalimbananso ndi kuwonongeka kwa ma cell ndikuthandizira kukhala ndi khungu labwino ().

Chochititsa chidwi, kuti mavitamini C ndi E amagwira ntchito limodzi. Vitamini E ikatha, vitamini C imathandizira kuyikonzanso, kulola kuti ma antioxidants apitilize kuteteza maselo anu,,).

Rutabagas imakhalanso ndi ma glucosinolates ambiri, omwe amakhala ndi antioxidant. Awonetsedwa kuti achepetse kutupa komanso kuthekera kwanu kuti mukhale ndi matenda amtima komanso khansa yam'mimba, prostate, khansa ya m'mawere (,,,, 11, 12).

Chidule Rutabagas ndi gwero labwino la ma glucosinolates ndi mavitamini C ndi E. Awa ndi mankhwala omenyera matenda omwe amateteza thupi lanu ku nkhawa yama oxidative.

3. Zitha kuteteza kukalamba msanga

Kudya chakudya chokhala ndi ma antioxidants kungathandize kupewa kukalamba msanga.

Zizindikiro zambiri zakukalamba zitha kuchepetsedwa kudzera m'chilengedwe komanso zakudya zanu, komanso pochepetsa zinthu zolimbikitsa kutupa, monga kusuta komanso kuwonekera padzuwa ().

Vitamini C ndi antioxidant wamphamvu kwambiri wopezeka mu rutabagas yomwe imathandizira kuthana ndi zopitilira muyeso pakhungu lanu zomwe zimayambitsidwa ndi kuipitsa ndi kuwonongeka kwa kuwala kwa ultraviolet (UV) ().

Imathandizanso pakuphatikiza kwa collagen, puloteni yofunikira yomwe imapangitsa khungu lanu kukhala lolimba. Kutulutsa kwa UV kumatha kuwononga collagen, ndipo vitamini C imathandizira kupanga collagen ndikuteteza (,).

Ma antioxidants omwe amadziwika kuti glucosinolates amathanso kuteteza khungu kukalamba ().

Kafukufuku waposachedwa wamitundu ya khungu la 3D ya anthu apeza kuti ma glucosinolates amathandizira kuteteza kuwonongeka kwa UV. Komabe, kafukufuku wina amafunika ().

Chidule Rutabagas mwachilengedwe amakhala ndi vitamini C, yemwe amateteza khungu lanu ku kuwonongeka kwa UV ndikulimbikitsa kaphatikizidwe ka collagen. Ma antioxidants ena mu rutabagas amathanso kuteteza kukalamba pakhungu.

4. Amalimbikitsa matumbo

Rutabagas ndi gwero labwino kwambiri la fiber.

Sing'anga rutabaga (386 magalamu) amapereka magalamu 9 a fiber, omwe ndi 24% ndi 36% azakudya zatsiku ndi tsiku za amuna ndi akazi, motsatana ().

Zili ndi zotupa zambiri zosasungunuka, zomwe sizimasungunuka m'madzi. Mitundu iyi ya fiber imathandizira kupititsa patsogolo pafupipafupi ndikuwonjezera zochulukirapo kupondapo. CHIKWANGWANI chimadyetsanso m'matumbo mabakiteriya athanzi, ndikulimbikitsa tizilombo toyambitsa matenda ().

Chakudya chokhala ndi michere yambiri chimalumikizidwa ndi maubwino ambiri azaumoyo, monga kuchepa kwa chiopsezo cha khansa yoyipa, matenda amtima, ndi mtundu wa 2 shuga (,).

Chidule Rutabagas ndi gwero labwino kwambiri la fiber, lomwe limadyetsa mabakiteriya athanzi m'matumbo mwanu ndipo limachepetsa chiopsezo chanu cha khansa yoyipa, matenda amtima, ndi mtundu wa 2 shuga.

5. Atha kuthandizira kuchepa thupi

Kuonjezera rutabagas ku zakudya zanu kungathandize kuchepetsa thupi.

Msuzi wa masambawu umakhala ndi ulusi wambiri ndipo umatenga nthawi yayitali kuti ugayike, kukupangitsa kuti uzimva kukhala wathunthu. Izi zitha kupewa kudya mopitirira muyeso ndipo, pamapeto pake, kunenepa ().

Kuphatikiza apo, zakudya zamtundu wapamwamba zimalumikizidwa ndi kusiyanasiyana kwakukulu kwa mabakiteriya am'matumbo. Kafukufuku waposachedwa awonetsa kulumikizana uku ndikofunikira popewa kunenepa kwakanthawi yayitali ().

Pomaliza, kudya zakudya zopatsa thanzi, zonenepetsa monga rutabagas kumatha kusintha zakudya zopanda thanzi zomwe zimakhala ndi ma calories ambiri, mafuta, ndi shuga. Chifukwa chake, rutabagas imatha kulimbikitsa kulemera kwa thupi ().

Chidule Kugwiritsa ntchito rutabaga kumatha kuthandizira kuchepa thupi powonjezera kukhuta ndikuthandizira kupewa kudya mopitirira muyeso.

6. Potaziyamu wambiri

Rutabagas ndi potaziyamu wochuluka, womwe umagwira ntchito zofunika kwambiri m'thupi lanu ndipo ndikofunikira kwambiri paumoyo wamtima ().

Sing'anga rutabaga (386 magalamu) amapereka 1,180 mg ya potaziyamu, yomwe imakhudza 35% ya zosowa zanu za tsiku ndi tsiku za michere ().

Potaziyamu ndiyofunikira pakuwonetsa kwa mitsempha komanso kupindika kwa minofu. Imagwiranso ntchito limodzi ndi sodium kuwongolera kuchuluka kwa madzimadzi, komwe ndikofunikira kuti magazi azikhala ndi thanzi labwino (24).

Omwe amadya zakudya zambiri potaziyamu amakhala ndi chiopsezo chocheperako, kuthamanga kwa magazi, komanso matenda amtima (,,).

Chidule Rutabagas mwachilengedwe amakhala ndi potaziyamu wambiri, mchere womwe umawongolera kuchuluka kwa madzimadzi, kuwonetsa mitsempha, komanso kuthamanga kwa magazi. Chakudya cholemera potaziyamu chimayenderana ndi chiopsezo chochepa cha matenda a sitiroko ndi mtima.

7. Zosavuta kuwonjezera pazakudya zanu

Rutabaga itha kukhala yokonzekera njira zosiyanasiyana ndipo imapezeka chaka chonse, ndikupangitsa kuti ikhale masamba osavuta kuwonjezera pazakudya zanu.

Mutha kusangalala ndi rutabagas yaiwisi kapena kuphika chimodzimodzi momwe mumaphikira mbatata, koma onetsetsani kuti mukusenda khungu, chifukwa masamba awa amakhala ndi zokutira sera. Pakadali pano, masamba ake amatha kuwonjezeredwa m'masaladi kapena msuzi.

Rutabagas ali ndi kukoma kokoma komanso kowawa pang'ono. Mutha kuwawonjezera pazakudya m'njira zosiyanasiyana, kuphatikiza:

• yowiritsa ndikuphika
• kudula mu batala ndi yokazinga
• wokazinga mu uvuni
• anawonjezera msuzi
• sliced ​​pang'ono ndikuwonjezera ku casserole
• grated yaiwisi mu saladi

Chifukwa chogwiritsa ntchito mosiyanasiyana komanso m'njira yokonzekera, rutabagas imatha kusintha mbatata, kaloti, turnips, ndi masamba ena azitsamba m'maphikidwe ambiri.

Chidule Rutabagas amapezeka kwambiri chaka chonse. Amatha kuphikidwa, kusenda, kukazinga, kukazinga, kapena kudyedwa yaiwisi.

Mfundo yofunika

Rutabagas ndi ndiwo zamasamba zokoma zodzaza ndi fiber, mavitamini, ndi ma antioxidants.

Amalimbikitsa kukhuta, komwe kumalepheretsa kunenepa. Kuphatikiza apo, ali ndi mankhwala amphamvu omwe amathandiza kuthana ndi kutupa, kupewa kukalamba msanga, ndipo amakhala ndi chiopsezo chochepa cha khansa zosiyanasiyana.

Ngati mukufuna kupanga zakhitchini, rutabagas ndizofunikira kwambiri kuti muziyesa. Zimakhala zokoma komanso zosavuta kuwonjezera pamaphikidwe ambiri.