Zviri muChinyorwa
KohlrabiMuriwo wemhuri yemakabichi. Inoshandiswa zvakanyanya muEurope neAsia.
Kohlrabi Zvinonaka, zviri nyore kugadzirira, uye zvakatakura zvinovaka muviri. Kunyanya, inopfuura zana muzana yezvinodiwa zuva nezuva zvevhitamini C inogona kuwanikwa nekudya kapu imwe chete yekohlrabi.
Zvidzidzo, kohlrabiYakaratidzwa kuti phytochemical content ye cannabis inoita kuti ive simba kana zvasvika pakudzivirira kenza, chirwere cheshuga uye high cholesterol apo ichivandudza chiropa uye itsvo basa.
Chii chinonzi Kohlrabi Radish?
KohlrabiMuriwo wakakosha zvikuru. Pasinei nezita rayo, haisi midzi yemuriwo uye haisi yemhuri yeturnip. brassica ari mukati uye kabichi, broccoli ve cauliflower ine hukama ne.
Iine dzinde remashizha refu uye girobhu rakatenderera rinowanzova repepuru, rakachenuruka rakasvibira kana jena. Ichena-yero mukati.
Kuravira kwayo uye kugadzirwa kwakafanana nehunde ye broccoli, asi zvishoma zvinotapira. Chikamu chegirobhu chinoshandiswa zvakanyanya mumasaladhi uye soups.
Kohlrabi Nutritional Value
Kohlrabi Icho chinhu chakanakisa chekudya. Rimwe girazi (135 gramu) mbishi kohlrabi zvinovaka muviri zviri sezvinotevera:
Calories: 36
Carbs: 8 gramu
Fiber: 5 gramu
Mapuroteni: 2 gramu
Vitamin C: 93% yeDaily Value (DV)
Vitamin B6: 12% yeDV
Potassium: 10% yeDV
Magnesium: 6% yeDV
Manganese: 8% yeDV
Folate: 5% yeDV
Vegetable, inodzivirira muviri kubva mahara radical kukuvara uye mukupora maronda, collagen mu synthesis, kutorwa kwesimbiIyo yakanaka sosi yevhitamini C, ine simba antioxidant inoita basa muhutano uye hutano hwekudzivirira zvirwere.
Iyo zvakare yakapfuma muvhitamini B6, iyo inotsigira immune immune, protein metabolism uye kugadzirwa kwemasero matsvuku eropa. Iyo zvakare yakanaka mineral, inova yakakosha mineral uye electrolyte yehutano hwemoyo uye fluid chiyero. potasium ndiko kunobva.
Ndezvipi Zvakanakira Kohlrabi Radish?
kohlrabi radish Inovaka muviri zvakanyanya uye ine mabhenefiti akasiyana siyana.
Yakakwira mune antioxidants
Iine akasiyana siyana e antioxidants akadai sevhitamini C, anthocyanins, isothiocyanates uye glucosinolates. Aya ndiwo maumbirwo ezvirimwa anodzivirira maseru kubva pakukuvadzwa kwemahara izvo zvinogona kuwedzera njodzi yechirwere.
Kohlrabi Avo vanodya miriwo ine antioxidant, senge miriwo, vane njodzi yakaderera yechirwere cheshuga, chirwere chemetabolism uye kufa nguva isati yakwana.
yepepuru kohlrabi Iyo peel inopa huwandu hweanthocyanin, rudzi rweflavonoid inopa michero nemiriwo ruvara rwakatsvuka, rwepepuru kana rwebhuruu. Yakakwira anthocyanin kudya kwakabatana nenjodzi yakaderera yechirwere chemoyo uye kuderera kwepfungwa.
Mune mavara ayo ese, muriwo uyu wakakwira mune isothiocyanates uye glucosinolates, ayo ane simba antioxidants anodzikisa njodzi yemamwe kenza, chirwere chemoyo, uye kuzvimba.
Beneficial for the intestine
Kohlrabi yakakwirira mufiber. Iine zvose soluble uye insoluble fiber.
Yekutanga inonyungudika mumvura uye inobatsira kuchengetedza shuga yeropa ine hutano uye cholesterol mazinga. Kune rumwe rutivi, insoluble fiber haiputsi mumatumbo, inowedzera kuwanda kune stool uye inosimudzira kufamba kwenguva dzose.
Uyezve, fiber bifidobacteria ve lactobacilli Ndiyo huru mafuta sosi yehutano hwematumbo mabhakitiriya. Aya mabhakitiriya anodyisa maseru emudumbu uye anodzivirira kubva kuchirwere chemoyo uye kufutisa. short cheni mafuta acids zvinogadzira.
Inoderedza njodzi yechirwere chemoyo
KohlrabiIne zvine simba chirimwa makomisheni anonzi glucosinolates uye isothiocyanates. Yakakwira glucosinolate kudya kwakabatana nenjodzi yakaderera yechirwere chemoyo nekuda kwekomboni iyi kugona kukwenenzvera tsinga dzeropa uye kuderedza kuzvimba. Zvakare, isothiocyanates ine antioxidant zvimiro zvinogona kudzivirira plaque kuvaka mutsinga.
yepepuru kohlrabiIyo anthocyanins iri mairi inoderedza BP uye njodzi yekurwadziwa kwemoyo.
Inotsigira hutano hwehutano
KohlrabiZvokudya izvi zvinotsigira immune system. Muriwo uyu une vhitamini B6 yakawanda, iyo yakakosha pamabasa akawanda, kusanganisira mapuroteni metabolism, kukura kwemasero matsvuku eropa, uye kushanda kwemuviri wemuviri.
Vhitamini B6 inoita basa mukugadzirwa kwemasero machena eropa uye T masero, ari marudzi emasero ekudzivirira anorwisa zvinhu zvekunze uye anoita sekiyi kune hutano hwekudzivirira muviri. Kushaikwa kwechikafu ichi ndicho chikonzero chemuviri usina simba.
Pamusoro pe, kohlrabiIyo yakanakisa yekuwedzera inosimbisa immune system nekutsigira chena masero eropa. vitamini C ndiko kunobva.
kurwisa cancer
KohlrabiIyo inhengo yekenza-inorwisa cruciferous mhuri yemiriwo. Izvo zvikamu zve cruciferous miriwo zvakaratidza kugona kutadzisa kukura kwekenza maseru, kusanganisira mamota ezamu, endometrium, mapapu, colon, chiropa uye cervix.
Chinhu chakasarudzika chemuriwo wecruciferous ndechekuti iwo akapfuma masosi emakomisheni ane sarufa anozivikanwa seglucosinolates, anotsigira detoxification uye kugadzirwa kweindole-3-carbinol uye isothiocyanates, kuderedza zvakanyanya njodzi yezamu, colon uye kenza yemapapu.
KohlrabiMishonga iyi ine simba inoita kuti ive chikafu chine simba chekurwisa cancer sezvo ichibatsira kudzivirira cancer nekuwedzera kuparadzwa kwecarcinogens isati yakuvadza DNA kana kushandura nzira dzema cell kuti dzibatsire kudzivirira masero akajairwa kuti asashandurwa.
Inoderedza njodzi yechirwere cheshuga uye kufutisa
Kufanana nemimwe michero nemiriwo kohlrabi Iinewo huwandu hwemvura uye fiber, iyo inogona kuwedzera satiety, kuderedza simba rekudya, uye pakupedzisira kuderedza uremu hwemuviri.
Sezvo kufutisa kuri imwe yenzira dzinonyanya kuisa njodzi kune Type 2 chirwere cheshuga, kohlrabi Nekudzivirira kufutisa nekudya kunovaka muviri kunosanganisira miriwo yakadai
inoderedza BP
Kukwira kweropa, kana hypertension, chirwere chehutano chakajairika umo simba renguva refu reropa kurwisa artery madziro rakakwira zvekuti pakupedzisira kukonzeresa hutano hwakadai sechirwere chemoyo, kurwisa kwemoyo, uye sitiroko.
Imwe yedzakanakisa nzira dzechisikigo dzekudzikisa BP ndeyekudya. Kana zvasvika pakudzikisa BP kunzvimbo ine hutano, kohlrabi Kudya kwakanaka nemiriwo kwakakosha zvikuru.
Kuderera kwevhitamini C kwave kwakabatana nekukwira kweropa, pamwe nechirwere chenduru, sitiroko, mamwe kenza uye atherosclerosis.
Kuwana vhitamini C yakakwana kuburikidza nemichero nemuriwo wekushandisa kunogona kuderedza njodzi yekuva neBP uye mamwe matambudziko akakomba ehutano.
Nguva dzose kohlrabi Nekudya, kudya kwevhitamini C kunogona kuwedzerwa nyore uye zvakanyanya nekuti kapu imwe chete yekohlrabi inopa 140 muzana yezvinodiwa zvezuva nezuva.
Inoderedza C-Reactive protein
C-reactive protein Inogadzirwa muchiropa uye chiratidzo chekuongorora ropa chekuzvimba mumuviri. Iri rimwe reboka remapuroteni anonzi "acute phase reactants" anosimuka achipindura kuzvimba kunokonzera zvirwere.
muAmerican Journal yeClinical Nutrition Ongororo yakadhindwa yakaongorora mhedzisiro yekudya kwakaderera, kuri pakati nepakati, uye kwakakwira kwemiriwo nemichero pane zvinocherechedzwa zvesimba rekudzivirira muviri, kusanganisira zviratidziro zvisina kujeka zvekuzvimba.
Dzidza, kohlrabi akawana kuti kudya kwakakwirira kwezvibereko nemiriwo carotenoid, kusanganisira
Iyo yakadzika yako C-reactive protein level, inodzikisa njodzi yako yechirwere chemoyo uye mamwe matambudziko akakomba ehutano hwekuzvimba.
Nzira yekudya Kohlrabi Radish?
Muriwo uyu unokura muchando. kohlrabi mbishi, Inogona kuchekwa kana kugurwa kuita masaradhi sehanyanisi. Sezvo yakaoma, matehwe ayo anodyiwa nekusvuura.
Mashizha anogonawo kuwedzerwa kune saladhi. Bulb chikamu; inogona kutsiva miriwo yakadai se broccoli, kabichi, radishes uye mbatatisi, nepo mashizha ayo; Inogona kushandiswa sechinzvimbo chekare, sipinashi kana mamwe magirini.
Kohlrabi Radish Side Effects
Kana iwe uchiziva kuti une chikafu chekudya kune muriwo wecruciferous kana uine matambudziko nemiriwo yecruciferous kazhinji, chenjera nezvekudya kohlrabi.
Allergy kune iyi muriwo haina kujairika, saka kazhinji haizokonzerese mhedzisiro yakaipa.
Semagumo;
Kohlrabi Iine kudya kune hutano hwakasiyana-siyana. Yakapfuma mufiber, iyo yakakosha kune intestinal uye kugaya hutano.
Mukuwedzera, zvakawanda zvinovaka muviri uye zvinomera zvinomera zviri mukati maro zvinotsigira immune system, kuderedza njodzi yechirwere chemoyo, mamwe magomarara uye kuzvimba.
Zvinyorwa Zvaunofanirwa Kuverenga
