Chii chinonzi Escarole, uye Chinodyiwa Sei?

Zvemukati

• Chii chinonzi escarole?
• Nhoroondo yehutano
• Hutano mabhenefiti esarole
• Inogona kukurudzira gut gut
• Inogona kutsigira hutano hwemaziso
• Inogona kudzora kuzvimba
• Inogona kusimudzira hutano hwemabhonzo nemoyo
• Maitiro ekugadzirira nekudya escarole
• Zvekungwaririra
• Chinokosha

Kana iwe uchinakidzwa nechikafu cheItaly, iwe ungangodaro wakambosangana nescaroleole - rine mashizha, girini inovava iyo inotaridzika zvakanyanya kunge lettuce.

Escarole chigadziro chetsika mumuto wemuchato weItaly, uyo unowanzo sanganisa uyu muriwo nekadiki, kutenderera pasita uye nyama dzekudya kana soseji mumuto wehuku. Iri girini rine moyo rinogona zvakare kuwanikwa mune stews, salads, uye pasita.

Nekudaro, vanhu vazhinji havazive kana kusarudzira escarole seyendive kana lettuce.

Ichi chinyorwa chinotsanangura zvese zvaunoda kuti uzive nezve escarole, kusanganisira zvinovaka muviri, hutano mabhenefiti, uye zvekushandisa zvekushandisa.

Chii chinonzi escarole?

Escarole (Cichorium endivia) inhengo yemhuri yechicory. Inowanzo kanganisika kwete chete neletisi asiwo hama dzayo dzemabhotani, dzinosanganisira dzakamonana endive, radicchio, frisée, uye mimwe miriwo inovava yakasvibira (, 2).

Nehunyanzvi, escarole inoonekwa seyakaenzana-ane mashizha akasiyana eendive. Icho chinowanzodaidzwa kuti "endive" chiBelgian endive, chirimwa chine yero-girini chine tambo dzakakamanikidzwa, dzakashongedzwa (2).

Zvakangofanana, iwe unowanzo gamuchira ichi chirimwa chine moyo chakabatanidzwa mukati ne kales uye lettuce musupamaketi.

Ipo escarole ichitaridzika zvakanyanya senge butterhead lettuce, unogona kuvaudza vakaparadzaniswa nekuti escarole ine yakafara, mashizha egirini ane zvishoma zvakapetana, zvakapetana mativi anoungana kuita rosette - nepo iwo akafara mashizha eletisi ari wavy uye akatsetseka (, 2).

Kusiyana neletisi, escarole inopa inovava inofadza uye kuita kwakasiyana siyana. Iyo yakapfava uye inopinza kupfuura yakamonana endive.

Ipo ichizvarwa kuEast Indies, escarole inokura munzvimbo dzakasiyana siyana uye ikozvino inowanikwa pasi rese. Inonyanya kufarirwa muItaly chikafu (2).

Escarole ipeti-yakashama-mashizha endive yemhuri yechicory. Mashizha awo akapamhamha akavhunika, mapendero akapetana zvishoma anozvisiyanisa nereti yemusoro webuturu. Kunyange ichirwadza kupfuura lettuce, haina kupinza kupfuura endive curly.

Nhoroondo yehutano

Kunge dzimwe nhengo dzemhuri yechicory, escarole inowana manotsi ayo anorwadza kubva kune chinomera chirimwa chinonzi lactucopicrin, inozivikanwawo seintybin (,).

Uyezve, zvakafanana kune mamwe mashizha ane mashizha, iyi veggie inorongedza amble michero mune mashoma mashoma macalorie. Yese mikombe miviri (85 magiramu) eesarole yakasvibirira - ingangoita chechitanhatu chemusoro wepakati - inopa (,):

• Makorori: 15
• Carbs: 3 magiramu
• Mapuroteni: 1 gramu
• Mafuta: 0 magiramu
• Fiber: 3 magiramu
• Iron: 4% yeiyo Mazuva ese Kukosha (DV)
• Vhitamini A: 58% yeiyo DV
• Vhitamini K: 164% yeiyo DV
• Vhitamini C: 10% yeiyo DV
• Tsamba: 30% yeiyo DV
• Zinc: 6% yeiyo DV
• Mhangura: 9% yeiyo DV

Iine mashoma macalorie uye isina mafuta, escarole mirwi micronutrients uye faibha - ingori 2 makapu mbishi (85 magiramu) anounza 12% yeiyo DV ye fiber ().

Uyezve, kushumirwa kumwe chete kunopa 9% yeDV yemhangura uye 30% yefolate. Mhangura inotsigira rakakodzera bhonzo, rinobatanidza zvinyama, uye tsvuku reropa maseru kuumbwa, nepo folate inobatsira kuona yakakodzera metabolism uye kugadzira tsvuku uye chena masero eropa (,).

Zvicherwa zvese zviri zviviri zvakakosha zvakanyanya kukura kwakanaka kwechibereko uye nekudaro zvakakosha kune vakadzi vane nhumbu kana kuronga kuve nepamuviri (,).

Escarole inotakura fiber uye zvinovaka muviri zvinoverengeka, zvinosanganisira mhangura, folate, uye mavitamini A, C, uye K - ese ane mashoma macalorie uye zero mafuta.

Hutano mabhenefiti esarole

Escarole ine zvinovaka muviri-dense uye inozvirumbidza yakawanda ingangoita yehutano mabhenefiti.

Inogona kukurudzira gut gut

Mhando mbiri dzefaibha - dzinonyungudika uye dzisingasvike - ita zvakasiyana mumuviri wako.

Ipo inogadziriswa fiber faibhu inosimudza chigaro chako uye ichipa mabhakitiriya ane hushamwari mumatumbu ako, iyo insoluble mhando inopfuura nepakuzeya kwako system isina kuchinjika, ichikurudzira hutumbu hutano nekusundira chikafu kuburikidza neura hwako uye kusimudzira ura kufamba ().

Sezvineiwo, escarole inopa zvakanyanya isingasviki fiber. Kuzvirumbidza 12% yefibre yako yezuva nezuva inoda pa 2 makapu (85 gramu), inogona kubatsira kuchengetedza ura hwako nguva dzose uye kudzivirira kusagadzikana kwekuzvimbirwa nemirwi (,,).

Inogona kutsigira hutano hwemaziso

Escarole akapfuma muprovitamin A, ichipa 54% yeDV mune chete makapu maviri (85 gramu) (,).

Vitamini iyi inosimudzira hutano hwemaziso, sezvo iri chinhu chakakosha che rhodopsin, pigment iri mu retina yako inobatsira kusiyanisa pakati pechiedza nerima ().

Kushomeka kwevhitamini A kushomeka kwakabatana nezvinhu zvinoonekwa sekusaona kweusiku, mamiriro ezvinhu vanhu vasingakwanise kuona zvakanaka husiku asi vasina dambudziko nekuona kwavo masikati).

Kushomeka kweVitamin A kunosanganisirwa ne macular degeneration, kuderera kunoenderana nezera mukuona kwemaziso kunoguma nehupofu (,).

Inogona kudzora kuzvimba

Pamusoro pehunhu hwayo hunokatyamadza, escarole inozvirumbidza ine antioxidants ine simba yakawanda, inova mishonga inodzivirira muviri wako kusagadzikana kweiyo oxidative uye mamorekuru asina kugadzikana anonzi mahara mahara. Yakareba-nguva oxidative kusagadzikana kunogona kukonzera kuzvimba ().

Zvidzidzo zvinoratidza kuti kaempferol, antioxidant mu escarole, inogona kuchengetedza maseru ako pakurwisa kusingaperi (,,).

Asi, izvi zvidzidzo zvinongogumira kumakonzo uye bvunzo machubhu. Kutsvagurudza kwevanhu kunodiwa kuti unzwisise zvizere zvaKempferol pamhedzisiro (,,).

Inogona kusimudzira hutano hwemabhonzo nemoyo

Vitamin K yakakosha pakujairika kweropa, pamwe nekugadzirisa mwero wecalcium mumoyo mako nemapfupa. Mashizha mashizha ane escarole anounza subtype inonzi vitamini K1.

Muriwo uyu unopa kurovera 164% yezvaunoda zuva nezuva zvemuviri uyu pa 2-mukombe (85-gramu) mbishi kushandira (,,).

Chidzidzo chemakore maviri muvakadzi mazana mana nemakumi mana ekumiraopaopausal vakawana kuti kuwedzera ne5 mg yevhitamini K1 zuva nezuva kwakakonzera kudzikira kwe50% mukutyoka kwemapfupa, zvichienzaniswa neboka re placebo ().

Uyezve, chidzidzo chemakore matatu muvakadzi ve181 postmenopausal vakawana kuti kusanganisa vhitamini K1 ne vhitamini D kwakadzora zvakanyanya kuomarara kwetsinga dzakabatana nechirwere chemwoyo ().

Kuwana vhitamini K kwakaringana kwakabatana nenjodzi yakadzikira yechirwere chemwoyo uye kufa kwekutanga kubva pachiitiko ichi ().

Escarole mabhenefiti mazhinji anosanganisira kutsigira ura uye hutano hwemaziso. Izvo zvinogona zvakare kudzora kuzvimba uye kusimudzira rakakodzera ropa kugwamba uye hutano hwepfupa.

Maitiro ekugadzirira nekudya escarole

Escarole ndeye veggie inochinja-chinja asi inokweretesa pachayo zvakanyanya zvakanaka kune yakasvibirira masaladi uye heartier madhishi. Mashizha awo ekunze anovava uye anotsenga, nepo mashizha emukati yeyero achitapira uye achipa.

Asidhi yakaita juisi yemurimu kana vhiniga inopesana nekuvava kweye escarole mbishi. Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita, Mune ino tsinga, unogona kuiisa kana kuiwedzera kune muto.

Escarole anoshanda pane iyo grill. Kuti uite grill, cheka iwo miriwo muzvina zvehurefu. Ipapo, bhura pao canola oiri, iyo ine yakakwira hutsi pozi kupfuura mamwe akawanda maoiri uye kashoma kuti ibudise makemikari ane chepfu pakudziya kukuru (,).

Wobva wasasa munyu uye mhiripiri uye wira iyo kwemaminitsi matatu padivi. Shumira iyo nemasosi ako aunofarira kana madhiri, senge lemony Greek yogati kana chena bhinzi dip.

Iwe unogona kudya escarole mbishi mumasadhi kana kuibika nenzira dzakasiyana siyana, kusanganisira kuseva uye kunya. Kuwedzera acids kunoderedza kushatirwa kwayo, sekubika kwazvichaita.

Zvekungwaririra

Kufanana nemuriwo upi wakasvibirira, escarole inofanira kushambidzwa zvakakwana mumvura yakachena, inoyerera usati waidya. Izvi zvinoderedza kutyisidzira kwezvirwere zvinoburitswa nechikafu nekuburitsa utachiona hunokuvadza (,).

Kunyangwe iri girini rine mashizha riine hutano hwakanyanya, vanhu vanotora vatete veropa vangangoda kuenzanisa kudya kwavo.

Imhaka yekuti vatete veropa vakaita sewarfarin vanozivikanwa kuti vanobatana nevitamin K. Kukurumidza kuchinja kwehuwandu hwevhitamini iyi kunogona kupokana nemhedzisiro yeropa rako, zvichikuisa panjodzi yemhedzisiro yakaipa, sekugwamba kweropa, izvo zvinogona kukonzera kurohwa kumira kurova kwemoyo (, ).

Uyezve, kudya escarole nguva dzose kunogona kuwedzera mabwe eitsvo muvanhu vane matambudziko eitsvo. Izvo zvirimo zvepamusoro zve oxalate - chirimwa chirimwa chinobatsira kubvisa yakawandisa calcium - inogona kuve nemhosva, sezvo chinhu ichi chinosvinwa neitsvo dzako ().

Ive neshuwa yekushambidza yako escarole usati waidya. Vanhu vanotora vanoonda ropa kana vane matambudziko etsvo vangangoda kuongorora kudya kwavo.

Chinokosha

Escarole yakafara-mashizha endive anotaridzika kunge butterhead lettuce chengetera kune ayo mashoma akagwinha, mashizha ejagged. Kuenzanisa manotsi ayo anovava, unogona kuibika kana kumwaya muto wemoni kana vhiniga.

Muriwo uyu unopa mabhenefiti mazhinji eziso rako, matumbo, mapfupa uye nemoyo. Inoita kuwedzera kukuru kumasaradhi uye masobho - uye inogona kutokonyorwa.

Kana iwe uchifarira kusiyanisa yako veggie maitiro, ipa iyi yakasarudzika yemashizha girini kuyedza.