Kodi Escarole Ndi Chiyani, Ndipo Amadyedwa Bwanji?

Zamkati

• Kodi escarole ndi chiyani?
• Mbiri yazakudya
• Ubwino wathanzi la escarole
• Titha kulimbikitsa thanzi lamatumbo
• Tithandizire thanzi lamaso
• Zitha kuchepetsa kutupa
• Timalimbikitsa thanzi la mafupa ndi mtima
• Momwe mungakonzekerere ndikudya escarole
• Kusamalitsa
• Mfundo yofunika

Ngati mumakonda zakudya zaku Italiya, mwina mwakumana kale ndi escarole - wobiriwira wobiriwira wobiriwira womwe umawoneka ngati letesi.

Escarole ndichikhalidwe mu msuzi waukwati waku Italiya, womwe nthawi zambiri umaphatikiza masambawa ndi pasitala yaying'ono, yozungulira ndi nyama zanyama kapena soseji mumsuzi wa nkhuku. Mtundu wobiriwira wobiriwira umapezekanso mumtsuko, saladi, ndi pasitala.

Komabe, anthu ambiri sadziwa ngati amaika escarole ngati endive kapena letesi.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa za escarole, kuphatikiza michere yake, maubwino azaumoyo, komanso kagwiritsidwe ntchito kophikira.

Kodi escarole ndi chiyani?

Escarole (Cichorium endivia) ndi membala wa banja la chicory. Nthawi zambiri imasokonezedwa osati ndi letesi koma komanso achibale ake a botanical, omwe amaphatikizira curive endive, radicchio, frisée, ndi masamba ena obiriwira obiriwira (, 2).

Mwaukadaulo, escarole amawerengedwa kuti ndi masamba a masamba angapo a endive. Chimene chimatchedwa "endive" ndi Belgium endive, chomera chobiriwira chachikasu chokhala ndi masamba olimba, masamba ozungulira (2).

Momwemonso, nthawi zambiri mumapeza chomera chomangirachi chomangiriridwa ndi ma kales ndi letesi mumsika.

Ngakhale escarole imawoneka ngati letesi ya batala, mumatha kuwalekanitsa chifukwa escarole ili ndi masamba otambalala, obiriwira okhala ndi m'mbali pang'ono yopindika, yolumikizana yomwe imalowa mu rosette - pomwe masamba a letesi amakhala owaza komanso osalala (, 2).

Mosiyana ndi letesi, escarole imapereka kuwawa kosangalatsa komanso kusinthasintha. Ndiwofatsa komanso wofatsa kuposa wopindika.

Ngakhale kuti escarole imachokera ku East Indies, imakula m'malo osiyanasiyana ndipo ikupezeka padziko lonse lapansi. Amakonda kwambiri zakudya zaku Italiya (2).

Escarole ndi masamba okhala ndi tsamba lathyathyathya a m'banja la chicory. Masamba ake otambalala apindika, m'mphepete pang'ono pomwe amasiyanitsa ndi letesi ya mutu. Ngakhale imakhala yowawa kuposa letesi, siyakuthwa pang'ono kuposa kupindika.

Mbiri yazakudya

Monga mamembala ena am'banja la chicory, escarole amatenga zowawa zake kuchokera ku chomera chotchedwa lactucopicrin, chomwe chimadziwikanso kuti intybin (,).

Kuphatikiza apo, chimodzimodzi ndi masamba ena obiriwira, veggie iyi imanyamula michere yochulukirapo m'makilogalamu ochepa. Makapu awiri aliwonse (85 magalamu) a escarole yaiwisi - pafupifupi gawo limodzi mwa chisanu ndi chimodzi cha mutu wapakati - amapereka (,):

• Ma calories: 15
• Ma carbs: 3 magalamu
• Mapuloteni: 1 galamu
• Mafuta: 0 magalamu
• CHIKWANGWANI: 3 magalamu
• Chitsulo: 4% ya Daily Value (DV)
• Vitamini A: 58% ya DV
• Vitamini K: 164% ya DV
• Vitamini C: 10% ya DV
• Zolemba: 30% ya DV
• Nthaka: 6% ya DV
• Mkuwa: 9% ya DV

Ndi ma calories ochepa komanso opanda mafuta, escarole milu micronutrients ndi fiber - makapu awiri okha (85 magalamu) amapereka 12% ya DV ya fiber ().

Kuphatikiza apo, kutumikira komweku kumapereka 9% ya DV yamkuwa ndi 30% yachithunzi. Mkuwa umathandizira mafupa oyenera, minofu yolumikizana, komanso kupangika kwa maselo ofiira amwazi, pomwe mawonekedwe amathandizira kuwonetsetsa bwino kagayidwe ndikupanga maselo ofiira ndi oyera (,).

Maminiti onsewa ndiofunikira makamaka pakukula bwino kwa mwana ndipo motero ndiofunika kwa azimayi omwe ali ndi pakati kapena akukonzekera kukhala ndi pakati (,).

Escarole amanyamula fiber ndi michere yambiri, kuphatikiza mkuwa, folate, ndi mavitamini A, C, ndi K - onse okhala ndi ma calories ochepa komanso mafuta a zero.

Ubwino wathanzi la escarole

Escarole ndi wonenepa kwambiri ndipo amakhala ndi zabwino zambiri zathanzi.

Titha kulimbikitsa thanzi lamatumbo

Mitundu iwiri ya CHIKWANGWANI chosungunuka ndi chosungunuka - imachita mosiyana mthupi lanu.

Ngakhale ma fiber osungunuka amatulutsa chopondapo chanu ndikudyetsa mabakiteriya ochezeka m'matumbo mwanu, mtundu wosasungunuka umadutsa m'matumbo anu osasintha, kulimbikitsa thanzi m'matumbo mwa kukankhira chakudya m'matumbo mwanu ndikuyambitsa matumbo ().

Makamaka, escarole imapereka ma fiber osasungunuka kwambiri. Kudzitama ndi 12% ya fiber yanu ya tsiku ndi tsiku pa makapu awiri (85 gramu), itha kuthandiza kuti matumbo anu azikhala okhazikika ndikupewa kusokonezeka kwa kudzimbidwa ndi milu (,,).

Tithandizire thanzi lamaso

Escarole ndi wolemera mu provitamin A, kupereka 54% ya DV m'makapu awiri okha (85 magalamu) (,).

Vitamini uyu amalimbikitsa thanzi la maso, chifukwa ndi gawo lofunikira la rhodopsin, pigment mu diso lanu lomwe limathandiza kuzindikira pakati pa kupepuka ndi mdima ().

Kuperewera kwama vitamini A kumalumikizidwa ndi zinthu zowoneka ngati khungu usiku, momwe anthu sangathe kuwona bwino usiku koma alibe vuto ndi masomphenya awo masana).

Kuperewera kwa Vitamini A kumalumikizidwanso ndi kuchepa kwa macular, kuchepa kokhudzana ndi ukalamba komwe kumapangitsa khungu (,).

Zitha kuchepetsa kutupa

Kuphatikiza pa mawonekedwe ake opatsa thanzi, escarole imadzitamandira ma antioxidants amphamvu, omwe ndi mankhwala omwe amateteza thupi lanu ku kupsinjika kwama oxidative komanso mamolekyulu osakhazikika otchedwa ma radicals aulere. Kupsinjika kwakanthawi kwa okosijeni kumatha kuyambitsa kutupa ().

Kafukufuku akuwonetsa kuti kaempferol, antioxidant mu escarole, imatha kuteteza ma cell anu ku kutupa kosatha (,,).

Komabe, maphunzirowa amangokhala makoswe ndi machubu oyesera. Kafukufuku waumunthu amafunikira kuti mumvetsetse bwino zomwe zimachitika kaempferol pakhungu (,,).

Timalimbikitsa thanzi la mafupa ndi mtima

Vitamini K ndikofunikira kuti magazi azigwiritsa ntchito magazi bwino, komanso kuwongolera calcium mu mtima ndi mafupa anu. Masamba obiriwira ngati escarole amatulutsa kachidutswa kotchedwa vitamini K1.

Masamba awa amapereka 164% ya zosowa zanu za tsiku ndi tsiku za michere iyi pa chikho chachiwiri (85-gramu) yaiwisi yotentha (,,).

Kafukufuku wazaka ziwiri mwa azimayi a 440 omwe adayamba kumwa msambo atapeza kuti kuwonjezera pa 5 mg wa vitamini K1 tsiku lililonse kumapangitsa 50% kuchepa kwamafupa, poyerekeza ndi gulu la placebo ().

Kuphatikiza apo, kafukufuku wazaka zitatu mu 181 azimayi otha msinkhu kutha msinkhu adapeza kuti kuphatikiza vitamini K1 ndi vitamini D kumachedwetsa kwambiri kuuma kwa mitsempha yokhudzana ndi matenda amtima ().

Kudya mavitamini K okwanira kumalumikizidwa ndi kuchepa kwa matenda amtima komanso kufa msanga chifukwa cha matendawa ().

Zopindulitsa zambiri za Escarole zimaphatikizapo kuthandizira thanzi m'matumbo komanso m'maso. Ikhozanso kuchepetsa kutupa ndikulimbikitsa magazi kuundana ndi thanzi.

Momwe mungakonzekerere ndikudya escarole

Escarole ndi veggie wosunthika koma amadzipereka makamaka ku masaladi yaiwisi ndi mbale za heartier. Masamba ake akunja ndi owawa komanso otafuna, pomwe masamba amkati achikaso amakhala otsekemera komanso ofewa.

Asidi ngati madzi a mandimu kapena viniga amathetsa kuwawa kwa escarole yaiwisi. Ngati muli ndi chidwi ndi zonunkhira zakuthwa, kuphika kumathandizanso kusungunula. Mitsempha iyi, mutha kuyiyika kapena kuwonjezera pamsuzi.

Escarole imagwiranso ntchito pa grill. Kuti muzidya, dulani masambawo muzitali zazinayi. Kenako, tsitsani mafuta a canola, omwe amakhala ndi utsi wokwanira kuposa mafuta ena ambiri ndipo samakonda kupanga mankhwala oopsa potentha kwambiri (,).

Kenako perekani mchere ndi tsabola ndikuphika kwa mphindi zitatu mbali iliyonse. Chitumikireni ndi msuzi kapena ma dips omwe mumawakonda, monga mandimu yachi Greek kapena yogulitsa nyemba zoyera.

Mutha kudya escarole yaiwisi m'masaladi kapena kuphika m'njira zosiyanasiyana, kuphatikiza kupukuta ndi kuphika. Kuphatikiza zidulo kumachepetsa mkwiyo wake, monganso kuphika.

Kusamalitsa

Monga masamba aliwonse obiriwira, escarole iyenera kutsukidwa bwino m'madzi oyera, asanadye. Izi zimachepetsa chiwopsezo cha matenda obwera chifukwa cha chakudya pochotsa mabakiteriya owopsa (,).

Ngakhale masamba obiriwirawa ndi athanzi modabwitsa, anthu omwe amamwa magazi ochepera magazi angafune kuchepetsa kudya.

Izi ndichifukwa choti oonda magazi monga warfarin amadziwika kuti amalumikizana ndi vitamini K. Kusinthasintha kwakanthawi kwamavitaminiwa kumatha kuthana ndi kuchepa kwa magazi anu, kukuikani pachiwopsezo chazovuta zina, monga kuundana kwamagazi, komwe kumatha kubweretsa sitiroko komanso matenda amtima (, ).

Kuphatikiza apo, kudya escarole pafupipafupi kumatha kukulitsa impso mwa anthu omwe ali ndi vuto la impso. Zomwe zili ndi oxalate - chomera chomwe chimathandizira kuchotsa calcium yochulukirapo - mwina ndi chomwe chimayambitsa, chifukwa chinthuchi chimasefedwa ndi impso zanu ().

Onetsetsani kuti mwatsuka escarole yanu musanadye. Anthu omwe amatenga magazi ochepa kapena ali ndi vuto la impso angafunenso kuwayang'anira.

Mfundo yofunika

Escarole ndi tsamba lamasamba otambalala lomwe limawoneka ngati letesi ya batala yamasamba yopulumutsa masamba ake obowola pang'ono. Kuti muyese bwino zolemba zake zowawa, mutha kuphika kapena kuwaza madzi a mandimu kapena viniga.

Zomera izi zimakhala ndi zabwino zambiri m'maso mwanu, matumbo, mafupa, ndi mtima. Zimapanga kuwonjezera kwakukulu ku masaladi ndi msuzi - ndipo amatha kuzikongoletsa.

Ngati mukufuna kusinthitsa chizolowezi chanu cha veggie, yesani mtundu wobiriwirawu wobiriwira.