Kodi Kohlrabi ndi chiyani, amadyedwa bwanji? Ubwino ndi Zowopsa

KohlrabiNdi masamba a banja la kabichi. Amagwiritsidwa ntchito kwambiri ku Europe ndi Asia.

Kohlrabi Ndizokoma, zosavuta kukonza, komanso zodzaza ndi zakudya zopatsa thanzi. Mwachindunji, oposa 100 peresenti ya zofunikira za tsiku ndi tsiku za vitamini C zitha kupezeka mwa kumwa kapu imodzi ya kohlrabi.

Maphunziro, kohlrabiZawonetsedwa kuti phytochemical content ya cannabis imapangitsa kuti ikhale yothandiza popewa khansa, shuga ndi cholesterol yayikulu ndikuwongolera magwiridwe antchito a chiwindi ndi impso. 

Kodi Kohlrabi Radish ndi chiyani?

KohlrabiNdi ndiwo zamasamba zofunika kwambiri. Ngakhale dzina lake, si muzu masamba ndipo si wa banja mpiru. Brasica ndi mu kabichi, burokoli ve kolifulawa zikugwirizana ndi.

Ili ndi tsinde lalitali la masamba ndi babu lozungulira lomwe nthawi zambiri limakhala lofiirira, lobiriwira kapena loyera. Ndi yoyera-chikasu mkati.

Kukoma kwake ndi mawonekedwe ake ndi ofanana ndi tsinde la broccoli, koma okoma pang'ono. Mbali ya babu imagwiritsidwa ntchito kwambiri mu saladi ndi supu. 

Mtengo wa Kohlrabi Nutritional

Kohlrabi Ndi gwero labwino kwambiri lazakudya. galasi limodzi (135 magalamu) zakudya zopatsa thanzi za kohlrabi zili motere: 

Zopatsa mphamvu: 36

Zakudya: 8 g

CHIKWANGWANI: 5 g

Mapuloteni: 2 gramu

Vitamini C: 93% ya Mtengo Watsiku ndi tsiku (DV)

Vitamini B6: 12% ya DV

Potaziyamu: 10% ya DV

Magnesium: 6% ya DV

Manganese: 8% ya DV

Folate: 5% ya DV

Masamba, omwe amateteza thupi kuti lisawonongeke ndi kuwonongeka kwa mabala, kolajeni mu synthesis, kuyamwa kwachitsuloNdi gwero labwino la vitamini C, antioxidant wamphamvu yemwe amathandizira pa thanzi komanso chitetezo chamthupi.

Lilinso ndi vitamini B6, yomwe imathandizira chitetezo cha mthupi, mapuloteni a metabolism ndi kupanga maselo ofiira a magazi. Komanso ndi mchere wabwino, womwe ndi mchere wofunikira komanso electrolyte paumoyo wamtima komanso madzimadzi. potaziyamu ndiye gwero.

Kodi Ubwino wa Kohlrabi Radish Ndi Chiyani?

radish wa kohlrabi Ndiwopatsa thanzi kwambiri ndipo uli ndi mapindu osiyanasiyana.

Amakhala ndi ma antioxidants

Lili ndi ma antioxidants osiyanasiyana monga vitamini C, anthocyanins, isothiocyanates ndi glucosinolates. Izi ndi zomera zomwe zimateteza maselo kuti asawonongeke ndi zowonongeka zomwe zingathe kuonjezera chiopsezo cha matenda.

Kohlrabi Omwe amadya masamba okhala ndi antioxidant, monga masamba, amakhala ndi chiopsezo chochepa cha matenda a shuga, matenda a metabolic komanso kufa msanga.

kohlrabi wofiirira Peel imapereka kuchuluka kwa anthocyanin, mtundu wa flavonoid womwe umapatsa zipatso ndi ndiwo zamasamba zofiira, zofiirira kapena zabuluu. Kudya kwambiri kwa anthocyanin kumalumikizidwa ndi chiwopsezo chochepa cha matenda amtima komanso kuchepa kwa malingaliro.

M'mitundu yake yonse, masambawa ali ndi isothiocyanates ndi glucosinolates, omwe ali ndi antioxidant wamphamvu omwe amachepetsa chiopsezo cha khansa zina, matenda a mtima, ndi kutupa.

Zopindulitsa m'matumbo

Kohlrabi wochuluka mu fiber. Lili ndi ulusi wosungunuka komanso wosasungunuka.

Yoyamba ndi yosungunuka m'madzi ndipo imathandizira kukhala ndi shuga wabwino m'magazi ndi cholesterol. Kumbali inayi, ulusi wosasunthika suwonongeka m'matumbo, umawonjezera kuchuluka kwa chopondapo ndipo umalimbikitsa kuyenda kwamatumbo nthawi zonse.

Komanso, fiber bifidobacteria ve lactobacilli Ndiwo gwero lalikulu lamafuta am'matumbo athanzi. Mabakiteriyawa amadyetsa maselo a m'mimba ndikuteteza ku matenda a mtima ndi kunenepa kwambiri. mafuta acids amfupi amapanga.

Amachepetsa chiopsezo cha matenda a mtima

KohlrabiLili ndi mankhwala amphamvu a zomera otchedwa glucosinolates ndi isothiocyanates. Kudya kwambiri kwa glucosinolate kumalumikizidwa ndi chiwopsezo chochepa cha matenda amtima chifukwa cha mphamvu ya mankhwalawa kukulitsa mitsempha yamagazi ndikuchepetsa kutupa. Komanso, isothiocyanates ali ndi antioxidant katundu amene angalepheretse plaque buildup mu mitsempha.

kohlrabi wofiiriraMa anthocyanins omwe ali mmenemo amachepetsa kuthamanga kwa magazi komanso chiopsezo cha matenda a mtima.

Imathandizira chitetezo cha mthupi

KohlrabiZakudya zimenezi zimathandizira chitetezo cha mthupi. Zamasambazi zili ndi vitamini B6 wambiri, womwe ndi wofunikira pa ntchito zambiri, kuphatikizapo mapuloteni a metabolism, chitukuko cha maselo ofiira a m'magazi, ndi chitetezo cha mthupi.

Vitamini B6 imathandizira kupanga maselo oyera a magazi ndi T maselo, omwe ndi mitundu ya maselo a chitetezo cha mthupi omwe amamenyana ndi zinthu zakunja ndikukhala ngati makiyi a chitetezo cha mthupi. Kuperewera kwa michere iyi ndizomwe zimayambitsa chitetezo chamthupi chofooka.

Kuphatikiza apo, kohlrabiNdiwowonjezera wabwino kwambiri womwe umalimbitsa chitetezo cha mthupi pothandizira ntchito ya maselo oyera a magazi. Vitamini C ndiye gwero.

amalimbana ndi khansa

KohlrabiNdi membala wa gulu lolimbana ndi khansa la cruciferous la masamba. Zigawo za masamba a cruciferous zawonetsa kuthekera kolepheretsa kukula kwa maselo a khansa, kuphatikiza zotupa za m'mawere, endometrium, mapapo, m'matumbo, chiwindi ndi khomo lachiberekero.

Mbali yapadera ya masamba a cruciferous ndikuti ndi magwero olemera a mankhwala okhala ndi sulfure omwe amadziwika kuti glucosinolates, omwe amathandizira kuchotsa poizoni ndi kupanga indole-3-carbinol ndi isothiocyanates, kuchepetsa kwambiri chiopsezo cha khansa ya m'mawere, m'matumbo ndi m'mapapo.

KohlrabiZosakaniza zamphamvuzi zimapanga mchere wamphamvu wolimbana ndi khansa chifukwa zimathandiza kupewa khansa poonjezera chiwonongeko cha carcinogens asanawononge DNA kapena kusintha njira zowonetsera maselo kuti ateteze maselo abwinobwino kuti asasinthe. 

Amachepetsa chiopsezo cha matenda a shuga ndi kunenepa kwambiri

Monga zipatso zina ndi ndiwo zamasamba kohlrabi Lilinso ndi madzi ambiri ndi fiber, zomwe zingapangitse kukhuta, kuchepetsa kudya kwa mphamvu, ndipo pamapeto pake kuchepetsa kulemera kwa thupi.

Popeza kunenepa kwambiri ndi chimodzi mwazinthu zomwe zimayambitsa matenda amtundu wa 2, kohlrabi Popewa kunenepa kwambiri ndi zakudya zopatsa thanzi zomwe zimaphatikizapo masamba monga

amachepetsa kuthamanga kwa magazi

Kuthamanga kwa magazi, kapena kuthamanga kwa magazi, ndi chikhalidwe chodziwika bwino cha thanzi chomwe mphamvu yanthawi yayitali ya magazi motsutsana ndi makoma a mitsempha imakhala yokwera kwambiri moti pamapeto pake imayambitsa matenda monga matenda a mtima, matenda a mtima, ndi sitiroko. 

Imodzi mwa njira zabwino zachilengedwe zochepetsera kuthamanga kwa magazi ndi kudya. Pankhani yotsitsa kuthamanga kwa magazi kupita pamalo abwino, kohlrabi Zakudya zopatsa thanzi ndi masamba ndizofunikira kwambiri. 

Miyezo yochepa ya vitamini C yakhala ikugwirizana ndi kuthamanga kwa magazi, komanso matenda a ndulu, sitiroko, khansa zina ndi atherosclerosis.

Kupeza vitamini C wokwanira chifukwa chodya zipatso ndi masamba kumachepetsa chiopsezo cha kuthamanga kwa magazi ndi matenda ena aakulu.

Mokhazikika kohlrabi Mwa kudya, kudya kwa vitamini C kumatha kuonjezeredwa mosavuta komanso mokulira chifukwa kapu imodzi yokha ya kohlrabi imapereka 140 peresenti ya zomwe zimafunikira tsiku lililonse.

Amachepetsa mapuloteni a C-Reactive

C-reactive protein Amapangidwa m'chiwindi ndipo ndi chizindikiro cha magazi cha kutupa m'thupi. Ndi gulu limodzi la mapuloteni otchedwa "acute phase reactants" omwe amawuka chifukwa cha kutupa komwe kumayambitsa matenda.

mu American Journal of Clinical Nutrition Kafukufuku wofalitsidwa adafufuza zotsatira za kudya pang'ono, pang'onopang'ono, komanso kudya kwambiri masamba ndi zipatso pa zizindikiro za chitetezo cha mthupi, kuphatikizapo zizindikiro zosadziwika za kutupa.

Phunzirani, kohlrabi anapeza kuti kudya kwambiri kwa zipatso ndi ndiwo zamasamba za carotenoid, kuphatikizapo

Kuchepetsa kuchuluka kwa mapuloteni a C-reactive, kumachepetsa chiopsezo cha matenda amtima ndi matenda ena otupa. 

Momwe Mungadye Kohlrabi Radish?

Zamasamba zimamera m'nyengo yozizira. kohlrabi yaiwisi, Ikhoza kudulidwa kapena kudulidwa mu saladi monga anyezi. Popeza ndi yolimba, zikopa zake zimadyedwa pozisenda.

Masamba amathanso kuwonjezeredwa ku saladi. Babu gawo; imatha kusintha masamba monga broccoli, kabichi, radishes ndi mbatata, pomwe masamba ake; Itha kugwiritsidwa ntchito m'malo mwa kale, sipinachi kapena masamba ena.

Zotsatira za Kohlrabi Radish

Ngati mukudziwa kuti muli ndi vuto lazakudya zamasamba a cruciferous kapena muli ndi vuto ndi masamba a cruciferous ambiri, samalani ndi kudya kohlrabi.

Matupi masamba masamba si wamba, choncho mwina sizingayambitse mavuto.

Chifukwa;

Kohlrabi Lili ndi zakudya zopatsa thanzi zosiyanasiyana. Lili ndi fiber yambiri, yomwe ndi yofunika kwambiri m'matumbo ndi m'mimba.

Kuonjezera apo, zakudya zambiri ndi zomera zomwe zili muzinthu zake zimathandizira chitetezo cha mthupi, kuchepetsa chiopsezo cha matenda a mtima, khansa zina ndi kutupa.