6 hutano hunobatsira hwearugula

Zvemukati

• Mashandisiro ekushandisa arugula
• Ruzivo rwehutano hwearugula
• Saladi ne arugula

Arugula, kunze kwekuve yakaderera macalorie, akapfuma mufibre saka imwe yemabhenefiti ayo makuru kurwisa uye kurapa kuzvimbirwa nekuti imuriwo une hupfumi, uine 2 g yefibre pa100 g yemashizha

Zvimwe zvakanaka zvearugula zvinogona kuva:

1. Batsira kudzora chirwere cheshuga, sezvo isina shuga;
2. Rwisa cholesterol uye yakakwira triglycerides nekuti, kuwedzera kune fiber, ine inenge isina mafuta;
3. Batsira kudzikisa huremu, nekuti tambo idzi dzinobatsira kudzikisira kudya;
4. Dzivirira gomarara remuura nekuti, pamusoro pefibre, zvakare iine indole chinhu, chakakosha kurwisa rudzi urwu rwegomarara;
5. Dzivirira cataract, sezvo iine lutein uye zeaxanthin, zvinhu zvakakosha kune hutano hwemaziso;
6. Inobatsira kurwisa osteoporosis nekuti ndiwo muriwo une calcium yakawanda.

Uye zvakare, arugula fibers inobatsirawo kudzivirira hutachiona hwehutachiona hwehutachiona, senge diverticulitis. Kuti udzidze zvakawanda nezve izvo zvaunofanira kudya mu diverticulitis ona: Kudya kwe diverticulitis.

Mashandisiro ekushandisa arugula

Wild arugula inonyanya kushandiswa mumasaradhi, majusi kana masangweji kutsiva letisi, semuenzaniso.

Sezvo arugula ichivira zvinorwadza zvishoma, vamwe vanhu vanogona kusada kuravira kwayo kana arugula isina kubikwa, saka zano rakanaka rekushandisa arugula rinogona kukwizwa negariki.

Ruzivo rwehutano hwearugula

Arugula inogona kuwanikwa muzvitoro kana mumiriwo.

Saladi ne arugula

Uyu muenzaniso weyakareruka, inokurumidza uye ine hutano saradhi inogona kugadzirwa kwemasikati kana kudya kwemanheru.

Zvinoshandiswa

• 200 g matsva masparagus matipi
• 1 muhombe mukuru wakaibva
• 1 tablespoon muto wemonimu
• 1 mashoma mashizha matsva earugula
• 225 g yezvipfungaidzo zvesaumoni
• 1 tsvuku hanyanisi, yakachekwa zvakanaka
• 1 supuni 1 yakatemwa yakachena parsley
• 1 tablespoon matsva chives, akachekwa

Kugadzirira modhi

Uya nehombodo huru ine mvura inodzika uye munyu mushoma. Dururira asparagus uye ubike kwemaminitsi mana, wobva wadira mvura. Kutonhora nemvura inomhanya inotonhorera uye dhonza zvakare. Gadza padivi uye mirira kuti utonhorere. Dura avocado muhafu, bvisa musimboti uye peel. Cheka pulp kuita zvidimbu zvidiki uye bhururuka nejusi remoni. Sanganisa asparagus, avocado, arugula nesalmoni mundiro. Mwaka nemiti inonhuhwirira uye wedzera mafuta omuorivhi, vhiniga uye juisi.