Chii chinonzi Kohlrabi? Kudya, Kubatsira, uye Kushandisa

Zvemukati

• Chii chinonzi kohlrabi?
• Kohlrabi chikafu
• Hutano mabhenefiti ekohlrabi
• Yakakwirira mu antioxidants
• Inosimudzira hutano hwakanaka
• Inogona kudzikisa njodzi yako yechirwere chemwoyo
• Inotsigira immune system
• Maitiro ekuwedzera kohlrabi kuchikafu chako
• Chinokosha

Kohlrabi imiriwo inoenderana nemhuri yekabichi.

Inoshandiswa zvakanyanya muEurope neAsia uye yakawana mukurumbira kutenderera pasirese nekuda kwehutano hwayo uye zvekushandisa zvekudya.

Ichi chinyorwa chinoongorora kohlrabi, kusanganisira zvinovaka muviri, mabhenefiti, uye mashandisiro mazhinji.

Chii chinonzi kohlrabi?

Kohlrabi, inozivikanwawo sechiGerman turnip, chirimwa chemuchinjikwa.

Kunyangwe iine zita rayo, kohlrabi hausi mudzi wemiriwo uye haisi yemhuri yetipiru. Pane kudaro, ndeyaJehovha Brassica genus yezvirimwa uye inoenderana nekakichi, broccoli, uye cauliflower ().

Ine hunde refu ine mashizha uye girobhu rinotenderera rinowanzo kuve repepuru, girini yakacheneruka, kana chena. Inogara iri chena-yero mukati ().

Iko kuravira kwaKohlrabi uye magadzirirwo akafanana neaya emabroccoli madzinde uye kabichi, kunyangwe ichitapira zvishoma.

Girobhu iri rinoshandiswa zvakanyanya musaradhi nemuto asi rinogona kukangwa kana kuusiwa. Mashizha awo uye madzinde anotsemuka zvishoma uye anobika zvakafanana kune collard magidhi.

Kohlrabi chirimwa chemuchinjikwa chakabatana chaizvo nekakichi. Mashizha awo, madzinde, nemabhuru anogona kudyiwa asina kubikwa kana kubikwa.

Kohlrabi chikafu

Kohlrabi isosi yakanaka kwazvo yezvinhu zvinovaka muviri.

Imwe kapu (135 gramu) ye kohlrabi mbishi inopa ():

• Makorori: 36
• Carbs: 8 magiramu
• Fiber: 5 magiramu
• Mapuroteni: 2 magiramu
• Vhitamini C: 93% yeiyo Zuva Nezuva Kukosha (DV)
• Vhitamini B6: 12% yeiyo DV
• Potassium: 10% yeiyo DV
• Magnesium: 6% yeiyo DV
• Manganese: 8% yeiyo DV
• Tsamba: 5% yeiyo DV

Muriwo uyu sosi yakanaka kwazvo yevhitamini C, antioxidant ine simba inodzivirira muviri wako kubva mukukuvara kwakasununguka uye inoita chinzvimbo pakurapa ronda, collagen synthesis, kupinza kwesimbi, uye hutano hwemuviri (,,,).

Uyezve, yakafuma muvhitamini B6, inotsigira hutano hwemuviri, protein metabolism, uye tsvuku sero kugadzirwa ().

Ichowo sosi yakanaka ye potassium, chicherwa uye electrolyte yakakosha kune hutano hwemwoyo uye chiyero chemvura (, 9).

Chekupedzisira, kapu imwechete (135 gramu) ye kohlrabi inopa ingangoita 17% yezveko fiber zvezuva nezuva. Dhayeti fiber inobatsira kutsigira gut gut hutano uye shuga yeshuga kudzora (,).

Imwe kapu (135 gramu) ye kohlrabi inopa 93% yevhitamini C yako yezuva nezuva zvaunoda. Ichowo sosi yakanaka ye potassium, fiber, uye vhitamini B6.

Hutano mabhenefiti ekohlrabi

Kohlrabi ine hutano chaizvo uye inopa dzakasiyana hutano mabhenefiti.

Yakakwirira mu antioxidants

Kohlrabi ine huwandu hwakawanda hweantioxidants, senge vhitamini C, anthocyanins, isothiocyanates, uye glucosinolates. Aya ndiwo makomputa emiti anodzivirira ako maseru kubva kukuvara kwakasununguka kwakanyanya uko kungangowedzera mukana wako wechirwere (,).

Kudya kwakanyanya mune antioxidant-yakapfuma miriwo yakaita kohlrabi inosanganisirwa nenjodzi yakadzikira yeshuga, chirwere chemagetsi, uye kufa nguva isati yakwana ().

Ganda repepuru kohlrabi rinonyanya kukwirisa anthocyanins, rudzi rwe flavonoid iyo inopa miriwo nemichero mutsvuku, pepuru, kana bhuruu. Kudya kwakanyanya kweanthocyanins kwakabatana nenjodzi yakaderera yechirwere chemoyo uye kuderera kwepfungwa (,,).

Ose mavara emarudzi e kohlrabi akakwirira mune isothiocyanates uye glucosinolates, ayo ane simba antioxidants ane hukama nenjodzi yakaderera yemamwe kanzira, chirwere chemwoyo, uye kuzvimba (,,).

Inosimudzira hutano hwakanaka

Kohlrabi yakakwira mu fiber. Muchokwadi, iwe unogona kuwana ingangoita 17% yefibhi yako yezuva nezuva inoda kubva kune imwechete kapu (135 gramu) yemuriwo ().

Iine zvese zvinogadziriswa uye zvisingasviki fiber.

Iyo yekutanga inogadziriswa nemvura uye inobatsira kuchengetedza shuga yakanaka muropa uye cholesterol mazinga. Kune rimwe divi, insoluble fiber haina kuputswa mumatumbo ako, zvichibatsira kuwedzera hombe kuchigaro chako nekusimudzira kugara uchiita matumbu ().

Zvakare, fiber ndiyo yakakosha mafuta sosi yehutano hutachiona hutachiona, senge Bifidobacteria uye Lactobacilli. Aya mabhakitiriya anogadzira mapfupi-cheni emafuta acids, ayo anosimbisa maseru euura hwako uye anogona kudzivirira kubva kuchirwere chemoyo nekufutisa (,).

Pamusoro pezvo, hutumbu hwakagwinya hutachiona hunosanganiswa nehutano hwakanaka hwemuviri uye njodzi dzakaderera dzekufutisa uye chirwere chemuviri (,,,).

Inogona kudzikisa njodzi yako yechirwere chemwoyo

Kohlrabi ine makemikari akasimba emiti anonzi glucosinolates uye isothiocyanates, ayo anonyanya kuwanikwa mumiti yemuchinjikwa.

Yakakwira glucosinolate kudya kunosanganisirwa nenjodzi yakaderera yechirwere chemoyo nekuda kwekomboni iyi kugona kuwedzera mitsipa yeropa uye kudzikisa kuzvimba. Uyezve, isothiocyanates ine antioxidant zvivakwa zvinogona kudzivirira plaque buildup mune ako arteri ().

Chidzidzo chenguva refu mumadzimai 1,226 ane makore makumi manomwe ekuberekwa kana kupfuura chakawana kuti kudya chikafu chakapfuma mumiriwo yemuchinjikwa kwakabatana ne 13% panjodzi yakaderera yekufa kubva kuchirwere chemoyo kune yega 10-gramu inowedzera mukudya kwefibre pazuva ().

Uyezve, kohlrabi yepepuru yakakwira muanthocyanins, iyo yakaratidzirwa kudzikisa BP uye njodzi yako yekurwadziwa kwemoyo (,,).

Pakupedzisira, chikafu chepamusoro-fiber chinogona kudzivirira kubva kuchirwere chemoyo. Ongororo imwe chete yezvidzidzo gumi neshanu yakawana kuti chikafu chakapfuma mune chinovaka chinoderedza njodzi yekufa kubva kuchirwere chemoyo ne24%, zvichienzaniswa neakaderera-fiber kudya (,).

Inotsigira immune system

Iwo zvinovaka muviri ari kohlrabi anogona kutsigira immune system yako.

Muriwo uyu wakazara muvhitamini B6, yakakosha pamabasa mazhinji, kusanganisira mapuroteni metabolism, kukura kwesero reropa, uye immune immune ().

Vitamin B6 inobatanidzwa mukugadzirwa kwemasero machena eropa uye maT-maseru, ayo ari mhando dzemaseru ekudzivirira anorwisa zvinhu zvekunze uye akakosha kudziviriro immune system Kushayikwa kwechikafu ichi kwakabatana nehutachiona husina simba (,).

Pamusoro pezvo, kohlrabi isosi yakanaka kwazvo yevhitamini C, iyo inogona kutsigira chena ropa maseru mashandiro uye, pakupedzisira, inosimbisa immune system yako ().

Kohlrabi inorongedza zvinovaka muviri uye ma antioxidants ayo anogona kusimudzira hutano hwemuviri uye kudzikisa njodzi yako yechirwere chisingaperi. Zvakare, yayo yepamusoro fiber inotsigira ine hutano gut microbiome.

Maitiro ekuwedzera kohlrabi kuchikafu chako

Inowanzo kukura mumwedzi yechando, kohlrabi inogona kuwanikwa munzvimbo zhinji dzezvitoro.

Raw kohlrabi mababu anogona kutemwa kana kukwirwa musaradhi kana kunakirwa sechikafu chinonaka pamwe nehummus. Nekudaro, iwe ungangoda kudzura ganda, sevamwe vanhu vanoona rakanyanya kuomarara.

Inogona zvakare kubikwa nenzira dzakawanda, senge yakabikwa, kukwizwa, kana kukangwa.

Zvichakadaro, mashizha awo anogona kuwedzerwa kune saradhi, kukwidzwa mukumhanyisa fry, kana kuwedzerwa kumasobho.

Uyezve, girobhu racho rinogona kutsiva miriwo inotonhorera senge broccoli, kabichi, radishes, uye mbatatisi, nepo mashizha achishandiswa panzvimbo yekare, sipinashi, kana mamwe magidhi.

Kohlrabi chinhu chinonaka uye chiri nyore kuwedzera kune akawanda mapheka. Ose maviri girobhu rayo nemashizha zvinogona kudyiwa zvisina kubikwa kana kubikwa uye zvinoshanda seanoshambira zvirinyore mune akawanda mapheka. Zvakadaro, iwe ungangoda kudzura ganda rayo kana iwe uchiona rakanyanya kuomarara.

Chinokosha

Kohlrabi izere nezvinovaka muviri zvinosanganiswa nemhando dzakasiyana dzehutano.

Yakapfuma mu fiber, yakakosha kune ura hwakanaka uye kugaya kwakakodzera.

Uyezve, zvinovaka muviri zvakawanda uye zvinomera zvemiti zvinotsigira immune system yako uye zvinogona kudzikisa njodzi yako yechirwere chemwoyo, mamwe kanzira, uye kuzvimba.

Kana iwe uchida kuyedza nemiriwo mitsva, kohlrabi chinhu chiri nyore, chinowedzeredza chinongedzo chekuwedzera kune ako mapheka.