Chii chinonzi Celeriac? Mudzi Muriwo Nezvikomborero Zvinoshamisa

Zvemukati

• Chii chinonzi Celeriac?
• Inonakidza Nutrient Mbiri
• Zvichida Hutano Hutano
• Yakapetwa neAntioxidants
• Inogona Kubatsira Moyo Hutano
• Inogona Kuvandudza Kugaya
• Unogona Kusimbisa Mapfupa Ako
• Inogona Kupa Anticancer Properties
• Zviri Nyore Kuwedzera kune Kudya Kwako
• Sarudzo, Kugadzirira uye Kuchengetedza
• Kubika
• Kudzivirirwa Kunetseka
• Icho Chinokosha

Celeriac imiriwo isingazivikanwe, kunyangwe mukurumbira wayo uri kuwedzera nhasi.

Inotakurwa nemavitamini akakosha uye zvicherwa izvo zvinogona kupa zvinofadza zvehutano.

Uyezve, yakanyanyisa uye inogona kuverengerwa mukudya kwako seimwe mbatatisi uye mimwe midzi yemiriwo.

Ichi chinyorwa chinokuudza iwe zvese zvaunoda kuti uzive nezve celeriac, kusanganisira ayo hutano, mabhenefiti uye mashandisiro.

Chii chinonzi Celeriac?

Celeriac mudzi wemuriwo wakabatana zvakanyanya neselery, parsley uye parsnips.

Zita rayo resainzi ndi Apium tombolens var. rapaceum, uye inozivikanwa seye turnip-yakadzika midzi celery, knob celery kana celery midzi.

Yakatangira muMediterranean uye ndeyemhuri imwechete yemiti semakarotsi.

Celeriac inozivikanwa nekuonekwa kwayo kunoshamisa. Inotaridzika yakafanana neye misshapen turnip uye iri off-chena ine rough, knobby pamusoro yakafukidzwa mune zvidiki midzi. Nyama yaro yakatsetseka, chena yakafanana nembatatisi.

Mashizha uye dzinde remuti zvinokura pamusoro pevhu uye zvakafanana neselery. Inowanzoyera anenge 4-5 inches (10-13 cm) muhupamhi uye inorema kutenderera kuita 1-2 mapaundi (450-900 magiramu).

Celeriac inozivikanwa muEastern neNorth Europe matunhu semudzi wechando midzi uye inowanzo shandiswa musaradhi, masobho, casseroles uye stews. Celeriac remoulade inozivikanwa neFrance dhishi, yakafanana necolelaw.

Raviro yaro yakafanana neyechikamu chepamusoro chebato re celery, uye inogona kudyiwa isina kubikwa kana kubikwa.

Raw celeriac ine yakasviba mameseji, ichiita kuti ive yakakwana kuwedzera kune masaradhi uye coleslaws. Kana yabikwa, inotapira zvishoma uye inoshanda yakakwenenzverwa, kubikwa, kugochwa kana kufashaidzwa.

Kunyangwe mwaka wayo wepamusoro uri munaGunyana kusvika Kubvumbi, celeriac inowanzo kuwanikwa gore rese.

Celeriac mudzi wemuriwo wakabatana zvakanyanya neselery. Inogona kunakirwa mbishi kana kubikwa uye inoshanda musaradhi, pamwe nekuzorwa, kubikwa, kukangwa kana kubikwa.

Inonakidza Nutrient Mbiri

Celeriac isimba rekuvaka muviri, rakazara fiber uye mavhitaminzi B6, C uye K. Iyo zvakare yakanaka sosi ye antioxidants uye zvakakosha mamineral, senge phosphorus, potasium uye manganese.

Iyo 3.5-ounce (100-gramu) inoshumirwa yeseleriac inopa (1, 2):

Izvo zvakakosha kuti uzive kuti kubika celeriac kunogona kukonzera kumwe kurasikirwa kwevhitamini - semuenzaniso, kufashaira celeriac kunoderedza ayo vhitamini C zvemukati neinenge 50% (2).

Hazvina kujeka kuti kubika kunobata sei vhitamini K. Zvakadaro, dzimwe nzira dzekubika - senge yekupisa - dzinogona kudzivirira kumwe kurasikirwa kwevhitamini.

Iine 5.9 magiramu e carbs pa 3.5 ounces (100 gramu) yemuriwo wakabikwa, celeriac ine hutano, yakaderera-carb imwe mbatatisi (2).

Uyezve, inotonhorera, nyowani, 3.5-ounce (100-gramu) inoshandira yakasvibirira celeriac ine 42 macalorie chete uye 0,3 magiramu emafuta - ichiita chikafu chakanakisa chekoriori (1).

Celeriac ine fiber yakawanda uye sosi yakanaka yemavhitamini B6, C naK. Inewo zvicherwa zvakakosha, zvakaita sephosphorus, potasium uye manganese. Uyezve, yakaderera mumafuta uye macalorie.

Zvichida Hutano Hutano

Nekuda kwekupa kwayo kwakaringana kwevamwe zvinovaka muviri uye ma antioxidants, celeriac inogona kupa akasiyana marondedzero ehutano.

Yakapetwa neAntioxidants

Celeriac yakazara nema antioxidants, ayo anopesana nekuzvimba - anoshanda nekurwisa zvinokuvadza mahara radicals, nekudaro kudzivirira maseru ane hutano kubva mukukuvara.

Mukuita kudaro, vanogona kudzivirira pamamiriro mazhinji, akadai sehosha yemwoyo, kenza uye Alzheimer's. Ivo vanogona kutopa anti-kuchembera mhedzisiro (,).

Celeriac - kunyanya yakasvibirira - zvakare yakanaka sosi vhitamini C, iyo inoshanda se antioxidant uye inogona kusimbisa yako immune system ().

Inogona Kubatsira Moyo Hutano

Celeriac yakakwira mu potassium uye vhitamini K, izvo zvakakosha kune hutano hwemwoyo.

Potassium inogona kubatsira kudzora kukanganiswa kweropa nekudzikisira zvakashata zvinokonzerwa nekudyiwa kwakanyanya kwemunyu mune vanhu vane moyo ().

Muchokwadi, kutora yakakwira mizinga ye potassium kwakabatanidzwa nenjodzi yakaderera yezvinhu zvehutano, senge sitiroko ().

Meta-ongororo yezvidzidzo gumi nematanhatu zvekucherechedza yakawana kuti kukwirisa kwepotassium kwakabatana ne13% yakaderedza njodzi yekurohwa ().

Vitamin K inogona kudzikisira chirwere chemoyo nekudzivirira kuwanda kwecalcium mumidziyo yako yeropa. Kuvaka kwakadai kunogona kukonzera kuti mitsipa yako yeropa ive yakaoma uye yakatetepa ().

Celeriac zvakare ine vhitamini C, iyo inogona kuvandudza ropa remidziyo mashandiro uye mafuta eropa mune vamwe vanhu, sevaya vane chirwere cheshuga kana neakaderera eropa mavitamini C ().

Inogona Kuvandudza Kugaya

Celeriac inoratidzirwa sechikafu chepamusoro-fiber. Kuwana zvekudya zvakakwana fiber kunogona kubatsira kugaya, metabolism uye kufamba kwematumbo (11,,).

Nekudaro, izvi zvinogona kudzivirira kubva kune zvimwe zvirwere, senge cancer cancer ().

Uchapupu hunoratidza kuti kudya kwakakwana kwefibre kwakakosha pakudyisa ako matumbo mabhakitiriya, ayo akakosha zvakanyanya kune akawanda akasiyana ezvehutano sekudzivirira chirwere cheshuga uye kufutisa ().

Unogona Kusimbisa Mapfupa Ako

Celeriac ipfuma sosi phosphorus uye vhitamini K, izvo zvakakosha kumapfupa ane hutano.

Vitamin K inoshanda nekusimudzira kudya kwecalcium uye kudzivirira kurasikirwa kwepfupa (,).

Kuongororwa kwezvidzidzo zvishanu zvekucherechedza zvakawana kuti vanhu vane yakanyanya vhitamini K kudya vane 22% njodzi yakaderera yekutyoka kupfuura avo vane yakaderera kudya ().

Kumwe kuongorora kweongororo nomwe kwakacherekedza kuti kuwedzera ne45 mg yevhitamini K zuva nezuva yakaderedza njodzi yekutyorwa kwehudyu ne77% ().

Uyezve, kuwedzera kune calcium, muviri wako unoda zvakakwana mwero wephosphorus kusimbisa mapfupa.

Ongororo dzekucherechedza dzakaona kuti yakanyanya kudya phosphorus inosanganisirwa noutano hwakanaka hwepfupa uye nenjodzi yakadzikira ye osteoporosis ().

Inogona Kupa Anticancer Properties

Celeriac yakakwira muvhitamini K, iyo inogona kunge iine anticancer dzimba ().

Akaverengeka bvunzo-chubhu uye zvidzidzo zvemhuka zvakawana kuti vhitamini K yakadzora kukura uye kupararira kwemukenza masero (,,).

Chidzidzo chikuru chekucherechedza mune vanhu vanopfuura makumi maviri nemana vakaona kuti vhitamini K2 yakabatana nenjodzi yakadzikira yekukura nekufa nekenza ().

Mukuwedzera, kuongororwa kwezvidzidzo zvishanu kune vanhu vane kenza avo vakavhiyiwa vakawana kuti kuwedzera nevhitamini K mushure mekuvhiyiwa kwakavandudza zvishoma kurarama mushure megore rimwe ().

Zvisinei, kumwe kutsvagurudza kwevanhu kunodiwa kuti uone kana vhitamini K inogona kudzivirira kubva pagomarara.

Celeriac yakakwira muma antioxidants uye zvimwe zvinovaka muviri zvinosanganiswa nehutano. Izvi zvinosanganisira kuzvidzivirira kubva kune mamwe kanzira uye kuvandudza kugaya, pamwe nemoyo uye mapfupa hutano.

Zviri Nyore Kuwedzera kune Kudya Kwako

Yakasviba kana yakabikwa, celeriac ndeyemhando yakawanda miriwo. Inogona kushandiswa sehwaro hwesaradhi kana coleslaw uye inoshanda mushedhi, yakabikwa, yakagochwa kana yakabikwa.

Heano maitiro ekuisa celeriac mukudya kwako.

Sarudzo, Kugadzirira uye Kuchengetedza

Kuti uwane kuravira kwakaringana, sarudza celeriac iri pakati nepakati - 3-4 inches (8-10 cm) dhayamita - iine hunyoro, kunyangwe pamusoro. Dzivisa hombe, inorema idzo dzakatsvuka kana dzine kutsemuka kwepamusoro.

Ive neshuwa kuti iyo yepakati haina kubvaruka, chinova chiratidzo chekuti iyo celeriac ndeye yakashata mhando.

Chii chimwezve, iyo inozorodza miriwo, iyo yakasimba yayo celery kuravira.

Kuti uwane hupenyu hwese pasherufu, chengeta celeriac muhomwe yepurasitiki mukati memukati memuriwo wefriji yako.

Kuti ugadzirire kubika, geza nekukorobha miriwo kuti ubvise chero tsvina usati wadimbura pamusoro nepasi.

Ipapo, nyatso bvisa ganda rakashata nebanga rakapinza kana peeler peeler uye wotsemura kana kucheka nyama.

Sezvo celeriac rinobvaruka nekukurumidza, sora zvidimbu zvakatemwa zvemiriwo mumvura inotonhorera uye zvidimbu zvemoni kana kuputika kwechena-waini vhiniga.

Kubika

Celeriac inogona kudyiwa mbishi kana kubikwa uye kugadzirirwa sedivi dhishi.

Heano mashoma mazano ekushandira:

• Edza iyo mbishi - yakatswa kana grated - mumasadhi, coleslaw kana French celeriac remoulade.
• Wirisa uye sanganisa iyo miriwo seimwe nzira kune mbatatisi kana mimwe midzi miriwo.
• Roast kana kubika celeriac kunge mbatatisi.
• Pheka uye sanganisa iyo masobho, sauces, mapai uye casseroles.

Cheka muzvidimbu zvakaumbwa zvakaomarara, celeriac inowanzo mamota mukati memaminitsi makumi maviri uye inokanga mukati maminetsi makumi mana.

Celeriac inogona kudyiwa isina kubikwa kana kubikwa uye inoita kuwedzera kukuru kune dzakawanda ndiro. Sarudza celeriac iri pakati nepakati iyo isina mhango mukati mayo kuti uone kutsva uye kwakanyanya kunaka.

Kudzivirirwa Kunetseka

Celeriac inoonekwa seyakachengeteka kune vanhu vazhinji. Nekudaro, vamwe vangangoda kudzikisira kana kudzivirira kudya uyu muriwo.

Celeriac yakakwira muvhitamini K, iyo inogona kukanganisa kugwamba kweropa. Naizvozvo, vanhu vane dambudziko rekuvhara ropa avo vari pamushonga sewarfarin vanofanirwa kudzivirira kunwisa.

Uye zvakare, iwo mazinga epamusoro e potassium uye phosphorus mu celeriac anogona kuita kuti ive isina kukodzera kune vanhu pane diuretics kana nematambudziko eitsvo (,).

Kana iwe uchinge wakanganiswa nechero yeaya mamiriro, taura nemupi wako wezvehutano nezvekuti kudya celeriac kwakakodzera here.

Chekupedzisira, mamwe macomputer mune celeriac, senge bergapten, anogona kukurudzira dumbu remukadzi zvingangoita kukonzeresa. Naizvozvo, haufanire kudya zvakawanda panguva yepamuviri (28).

Vanhu vazhinji vanogona kudya zvakachengeteka celeriac. Nekudaro, vanhu vane dambudziko rekuvhara ropa kana matambudziko eitsvo, kana vane pamuviri kana kutora diuretics, vanofanirwa kuigumira kana kuidzivirira.

Icho Chinokosha

Celeriac mudzi wemuriwo une hukama neselery.

Akapfuma mune antioxidants uye zvinovaka muviri, inopa inoshamisa hutano mabhenefiti, senge yakagadziridzwa kugaya, bone uye moyo hutano, pamwe pamwe neanogona anticancer mhedzisiro.

Iwe unogona kunakidzwa nesiriiriac mbishi kana kubikwa sehutano, yakaderera-carb imwe mbatatisi uye mimwe midzi miriwo.

Iine husingaoneki, celery-senge tavhenekera, inoyevedza chimiro chehutano uye kuita kwakawanda, celeriac inogona kuve yekuwedzera kukuru kune chikafu chine hutano.