7 Inesimba Hutano Kubatsira kweRutabagas

Zvemukati

• 1. Inovaka muviri uye yakaderera mumacalorie
• 2. Yakakwirira muma antioxidants
• 3. Inogona kudzivirira kukwegura kusati kwasvika
• 4. Inokurudzira ura
• 5. Ngaabatsire pakurema
• 6. Yakakwirira mu potassium
• 7. Zviri nyore kuwedzera pane zvaunodya
• Chinokosha

Rutabaga mudzi wemuriwo uri weiyo Brassica jenasi yezvirimwa, ayo nhengo dzayo dzinozivikanwa zvisina kurongwa semuchinjikwa miriwo.

Iyo yakatenderera ine brownish-chena ruvara uye inotaridzika yakafanana netipiripi. Muchokwadi, inowanzo kutaurwa semuchinjikwa pakati petipipi nekabichi.

Iyo rutabaga ndiyo inodyiwa muNorthern Europe chikafu uye inozivikanwa nemazita "swede" uye "Swedish turnip."

Izvo zvine hutano zvakanyanya uye zvinonyatso kuzivikanwa neayo antioxidant zvemukati.

Heano manomwe ehutano uye ezvekudya mabhenefiti erutabagas.

1. Inovaka muviri uye yakaderera mumacalorie

Rutabagas ndeye yakanakisa sosi yezvinovaka muviri.

Imwe svikiro rutabaga (386 gramu) inopa ():

• Makorori: 143
• Carbs: 33 magiramu
• Mapuroteni: 4 magiramu
• Mafuta: 0.5 magiramu
• Fiber: 9 magiramu
• Vhitamini C: 107% yeiyo Zuva Nezuva Kukosha (DV)
• Potassium: 35% yeiyo DV
• Magnesium: 18% yeiyo DV
• Calcium: 17% yeiyo DV
• Vhitamini E: 7% yeiyo DV

Sezvauri kuona, rutabagas ndiyo sosi yakanaka kwazvo ye potassium, calcium, magnesium, uye mavitamini E uye C. Iwo zvakare ane huwandu hwakaenzana hwe folate, vhitamini B iyo yakakosha kune metabolism, protein synthesis, uye DNA kudzokorora ().

Uyezve, rutabagas inopa shoma phosphorus uye selenium. Phosphorus inokosha zvicherwa mukugadzirwa kwesimba uye hutano hwepfupa, nepo selenium yakakosha kuhutano hwekubereka (,).

Pfupiso Rutabagas ipfuma svutugadzike yecalcium, magnesium, potasium, uye mavitamini C uye E. Iwo zvakare akanaka sosi ye folate uye anopa mashoma phosphorus uye selenium.

2. Yakakwirira muma antioxidants

Rutabagas ndeye yakanakisa sosi ye antioxidants, kusanganisira mavitamini C uye E.

Vitamin C inorwisa antioxidant iyo inokanganisa mahara radicals, ari makomputa anokuvadza anokanganisa maseru uye anotungamira kune oxidative kusagadzikana kana huwandu hwanyanya kukwirira mumuviri wako. Vitamin C inotamba zvakare makiyi ekuchengetedza immune, kutora kwesimbi, uye collagen synthesis ().

Vitamin E ine mafuta-akanyungudika antioxidant ayo zvakare anorwisa kukuvara kwesero uye anobatsira kuchengetedza hutano sero membrane ().

Sezvineiwo, mavitamini C uye E anoshanda pamwe chete. Mushure mekunge vhitamini E apera, vhitamini C inobatsira kuimutsiridza, ichibvumira kuti aya antioxidants arambe achidzivirira maseru ako (,).

Rutabagas zvakare ine yakawanda huwandu hweglucosinolates, ayo ari mafomu ane antioxidant zvivakwa. Ivo vakaratidzirwa kudzikisa kuzvimba uye pamwe inogona kunyange njodzi yako yechirwere chemwoyo uye colorectal, prostate, uye kenza yemazamu (,,,, 11, 12).

Pfupiso Rutabagas ndeye yakanaka sosi yeglucosinolates uye mavitamini C uye E. Aya ndiwo marwisi-ekurwisa makemikari anobatsira kuchengetedza muviri wako kubva kune oxidative kusagadzikana.

3. Inogona kudzivirira kukwegura kusati kwasvika

Kudya chikafu chakazara muma antioxidants kunogona kubatsira kudzivirira kukwegura nguva isati yakwana.

Zviratidzo zvakawanda zvekukwegura zvinogona kuyerwa kuburikidza nemamiriro ekunze uye kudya kwako, pamwe nekudzora zviitiko zvinokurudzira kuzvimba, sekusvuta uye kuratidzwa nezuva ().

Vitamin C ine antioxidant ine simba inowanikwa mu rutabagas iyo inobatsira kudzikisira mahara radicals muganda rako anokonzerwa nekusviba uye kukuvara kubva ku ultraviolet (UV) mwenje ().

Iyo zvakare inoita basa rakakosha mukutanga kweiyo collagen, yakakosha protein inochengeta ganda rako rakasimba. Kubuda kweVV kunogona kukuvadza collagen, uye vhitamini C inoita basa mune zvese kugadzira collagen uye nekuidzivirira (,).

Antioxidants inozivikanwa seglucosinolates inogona zvakare kutora chinzvimbo chekudzivirira mukukwegura kweganda ().

Ongororo ichangoburwa pamhando yeganda re3D yemunhu yakawana kuti glucosinolates yakabatsira kudzivirira kubva kukuvara kwe UV. Nekudaro, imwe ongororo inodiwa ().

Pfupiso Rutabagas zvakasikwa zvine vhitamini C, inodzivirira ganda rako kubva kukuvara kwe UV uye inosimudzira collagen synthesis. Mamwe antioxidants mu rutabagas anogona zvakare kutora chinodzivirira mukukwegura kweganda.

4. Inokurudzira ura

Rutabagas ndeye yakanakisa sosi ye fiber.

Imwe svikiro rutabaga (386 gramu) inopa 9 magiramu efaibha, inova 24% uye 36% yezvakakurudzirwa zuva nezuva fibha yekudya yevarume nevakadzi, zvichiteerana ().

Iwo akakwirira mune isina kusungunuka fiber, isingatsunguduke mumvura. Iyi mhando ye fiber inobatsira kusimudzira kuwanda uye inowedzera hombe kuchigaro. Fiber zvakare inopa hutano hutachiona hutachiona, kusimudzira hutano hutachiona ().

Kudya kwakanyanya mu fiber kwakabatana neakawanda mabhenefiti ehutano, senge kudzikira kwenjodzi yekenza yakaora, chirwere chemwoyo, uye mhando 2 chirwere cheshuga (,).

Pfupiso Rutabagas ipfuma sosi ye fiber, iyo inopa mabhakitiriya ane hutano mumatumbu ako uye inogona kudzikisa njodzi yako yekenza yakajeka kenza, chirwere chemwoyo, uye mhando 2 chirwere cheshuga.

5. Ngaabatsire pakurema

Kuwedzera rutabagas kuchikafu chako kunogona kubatsira kuonda.

Midzi yemuriwo iyi yakanyanya mu fiber uye inotora nguva yakareba kugaya, ichikuchengeta iwe uchinzwa uzere kwenguva yakareba. Izvi zvinogona kudzivirira kunyanyisa uye, pakupedzisira, kuwedzera uremu ().

Uyezve, chikafu chepamusoro-fiber chakabatana neakakura akasiyana matumbo mabhakitiriya. Ongororo ichangoburwa yakaratidza kubatana uku kwakakosha mukudzivirira kureba-kurema kwekuwedzera ().

Chekupedzisira, kudya zvinovaka muviri-zvine hupfumi, zvakaderera-macalorie chikafu senge rutabagas inogona kutsiva zvisarudzo zvisina hutano zvekudya izvo zvinowanzove zvine makirori mazhinji, mafuta, uye shuga. Nekudaro, rutabagas inogona kusimudzira huremu hwemuviri ().

Pfupiso Kudya rutabaga kunogona kubatsira kuonda nekuwedzera kuzara uye kubatsira kudzivirira kunyanya kudya.

6. Yakakwirira mu potassium

Rutabagas ipfuma sosi ye potassium, iyo inoita akawanda akakosha mabasa mumuviri wako uye inonyanya kukosha kune hutano hwemwoyo ().

Imwe svikiro rutabaga (386 gramu) inopa 1,180 mg ye potasium, inovhara 35% yezvaunoda zuva nezuva zvemuviri uyu ().

Potassium yakakosha kusaina tsinga uye mhasuru kudzvinyirira. Izvo zvinoshandawo padhuze nesodhiya kudzora kuyerera kwemvura, izvo zvakakosha kuchengetedza hutano hweropa (24).

Avo vanodya chikafu chakazara mu potassium vanowanzove nenjodzi yakaderera yekurohwa, BP, uye chirwere chemwoyo (,,).

Pfupiso Rutabagas zvakasikwa zvakakwirira mu potassium, chicherwa chinogadzirisa mwero chiyero, kusaina tsinga, uye BP. Kudya kwe potassium-rich kwakabatana nenjodzi yakaderera yesitiroko uye chirwere chemwoyo.

7. Zviri nyore kuwedzera pane zvaunodya

Rutabaga inogona kugadzirirwa nzira dzakasiyana uye inowanikwa mukati megore rose, ichiita nyore miriwo kuwedzera pane chako chikafu.

Iwe unogona kunakidzwa neRutabagas mbishi kana kuibika zvakafanana nenzira yaunobika nayo mbatatisi, asi ive shuwa yekukanda ganda, sezvo iyi miriwo inowanzo kuve neyakadzi yekudzivirira wax. Zvichakadaro, mashizha awo anogona kuwedzerwa kumashizha kana masobho.

Rutabagas ine inotapira inonaka uye inotapira zvishoma. Unogona kuvawedzera pakudya nenzira dzakasiyana, kusanganisira:

• yakabikwa uye yakazorwa
• cheka mumatairi uye zvakakangwa
• yakakangwa muchoto
• akawedzera kune muto
• yakatetepa uye yakawedzerwa kune casserole
• grated mbishi musalad

Nekuda kwekuita kwavo kwakawanda mukuravira uye nzira dzekugadzirira, rutabagas inogona kutsiva mbatatisi, karoti, turnips, uye mimwe miriwo midzi mune dzakawanda mapapiro.

Pfupiso Rutabagas inowanikwa zvakanyanya mukati megore. Dzinogona kubikwa, kukwizwa, kugochwa, kukangwa kana kudyiwa mbishi.

Chinokosha

Rutabagas imiriwo ine moyo yakazara nefiber, mavitamini, uye antioxidants.

Vanosimudzira manzwiro ekuzara, ayo anogona kudzivirira kuwedzera uremu. Uyezve, zvine makomputa ane simba anobatsira kurwisa kuzvimba, kudzivirira kukwegura nguva isati yakwana, uye inosanganiswa nenjodzi yakadzikira yemakenza akasiyana siyana.

Kana iwe uchida kugadzira zvekugadzira mukicheni, rutabagas chinhu chikuru chinongedzo chekuyedza nacho. Izvo zvinonaka uye zviri nyore kuwedzera kune akawanda mabikirwo.