Umxholo wenqaku
kohlrabiYimifuno yosapho lwekhaphetshu. Isetyenziswa kakhulu eYurophu naseAsia.
kohlrabi Imnandi, kulula kakhulu ukuyilungisa, kwaye ilayishwe izondlo ezisempilweni. Ngokukodwa, ngaphezulu kwe-100 yeepesenti yemfuno yemihla ngemihla yevithamin C inokufunyanwa ngokusela ikomityi enye ye-kohlrabi.
Izifundo, kohlrabiKuye kwaboniswa ukuba umxholo we-phytochemical we-cannabis wenza ukuba ube namandla xa kuziwa ekuthinteleni umhlaza, isifo sikashukela kunye ne-cholesterol ephezulu ngelixa uphucula umsebenzi wesibindi kunye nezintso.
Yintoni i-Kohlrabi Radish?
kohlrabiYimifuno ebaluleke kakhulu. Ngaphandle kwegama layo, akusiyo imifuno yeengcambu kwaye ayiyona intsapho yetheniphu. brassica ingaphakathi kwaye ikhaphetshu, ibrokholi ve cauliflower inxulumene ne.
Inesiqu esinamagqabi amade kunye nebhalbhu engqukuva ekholisa ukuba mfusa, eluhlaza okanye emhlophe. Imhlophe-tyheli ngaphakathi.
Incasa yayo kunye nokuthungwa kwayo kufana nesiqu se-broccoli, kodwa imnandi kancinci. Inxalenye yebhalbhu isetyenziswa kakhulu kwiisaladi kunye neesuphu.
Ixabiso leSondlo laseKohlrabi
kohlrabi Ngumthombo obalaseleyo wezondlo. Iglasi enye (135 grams) isiqulatho sesondlo se-kohlrabi ekrwada imi ngolu hlobo lulandelayo:
Iikhalori: 36
Iikhabhoni: 8 gram
Ifayibha: 5 grams
Iiprotheni: 2 gram
IVithamin C: 93% yexabiso lemihla ngemihla (DV)
I-Vitamin B6: i-12% ye-DV
I-potassium: i-10% ye-DV
I-Magnesium: i-6% ye-DV
IManganese: 8% yeDV
I-Folate: i-5% ye-DV
Imifuno, ekhusela umzimba kumonakalo omkhulu kunye nokuphiliswa kwamanxeba, collagen kwi-synthesis, ukufunxwa kwentsimbiIngumthombo olungileyo we-vitamin C, i-antioxidant enamandla edlala indima kwimpilo kunye nempilo yomzimba.
Ikwatyebile kwi-vitamin B6, exhasa impilo yomzimba, iprotein metabolism kunye nokuveliswa kweeseli ezibomvu zegazi. Ikwayiminerali efanelekileyo, eyiminerali ebalulekileyo kunye ne-electrolyte kwimpilo yentliziyo kunye nokulinganisela kwamanzi. potassium ngumthombo.
Ziziphi iiNzuzo zeKohlrabi Radish?
radish kohlrabi Izondlo kakhulu kwaye ineenzuzo ezahlukeneyo.
Iphezulu kwi-antioxidants
Iqulethe iindidi ezininzi ze-antioxidants ezifana ne-vitamin C, i-anthocyanins, i-isothiocyanates kunye ne-glucosinolates. Ezi zikhompawundi zezityalo ezikhusela iiseli kumonakalo omkhulu wasimahla onokunyusa umngcipheko wezifo.
kohlrabi Abo batya imifuno ene-antioxidant ecebileyo, njengemifuno, banomngcipheko omncinci wesifo seswekile, isifo se-metabolic kunye nokufa kwangaphambi kwexesha.
i-kohlrabi emfusa I-peel inika amanqanaba aphezulu e-anthocyanin, uhlobo lwe-flavonoid enika iziqhamo kunye nemifuno umbala obomvu, omfusa okanye oluhlaza okwesibhakabhaka. Ukutya okuphezulu kwe-anthocyanin kudibaniswa nomngcipheko ophantsi wesifo senhliziyo kunye nokuncipha kwengqondo.
Kuyo yonke imibala yayo, le mifuno iphezulu kwi-isothiocyanates kunye ne-glucosinolates, ezo zinamandla okulwa ne-antioxidants ezinciphisa umngcipheko we-cancer ethile, isifo senhliziyo kunye nokudumba.
Iluncedo kumathumbu
kohlrabi ephezulu kwifiber. Iqulethe zombini i-fiber e-soluble kunye ne-insoluble.
Eyokuqala i-soluble yamanzi kwaye inceda ukugcina iswekile yegazi enempilo kunye namanqanaba e-cholesterol. Ngakolunye uhlangothi, i-fiber e-insoluble ayiphuli emathunjini, yongeza ubuninzi kwi-stool kwaye ikhuthaza ukuhamba kwamathumbu rhoqo.
Ngaphezu koko, i-fiber IBifidobacteria ve I-Lactobacilli Ngowona mthombo wesibaso webhaktiriya esempilweni yamathumbu. Ezi bhaktheriya zondla iiseli zamathumbu kwaye zikhusela kwisifo senhliziyo kunye nokukhuluphala. ikhonkco elifutshane elinamafutha acid ivelisa.
Yehlisa umngcipheko wesifo sentliziyo
kohlrabiIqulethe iikhompawundi zezityalo ezinamandla ezibizwa ngokuba yi-glucosinolates kunye ne-isothiocyanates. Ukutya okuphezulu kwe-glucosinolate kunxulunyaniswa nomngcipheko ophantsi wesifo senhliziyo ngenxa yesakhono sale khompawundi sokwandisa imithambo yegazi kunye nokunciphisa ukudumba. Kwakhona, i-isothiocyanates ineepropathi ze-antioxidant ezinokuthintela i-plaque buildup kwi-arteries.
i-kohlrabi emfusaI-anthocyanins ekuyo inciphisa uxinzelelo lwegazi kunye nomngcipheko wokuhlaselwa yintliziyo.
Ixhasa impilo yomzimba
kohlrabiOku kutya kuxhasa amajoni omzimba. Le mifuno iphezulu kwi-vitamin B6, ebalulekileyo kwimisebenzi emininzi, kuquka i-protein metabolism, ukuphuhliswa kweeseli ezibomvu zegazi, kunye nokusebenza komzimba.
I-Vitamin B6 ibandakanyeka ekuveliseni iiseli ezimhlophe zegazi kunye neeseli ze-T, ezizintlobo ze-immune cells ezilwa nezinto zangaphandle kwaye zisebenze njengezitshixo ze-immune system. Ukunqongophala kwesi sondlo ngunobangela wobuthathaka bomzimba.
Ukwengeza, kohlrabiIsongezo esihle kakhulu esomeleza amajoni omzimba ngokuxhasa umsebenzi weeseli ezimhlophe zegazi. Ivithamin C ngumthombo.
ulwa nomhlaza
kohlrabiLilungu lentsapho ye-cruciferous yokulwa nomhlaza wemifuno. Amacandelo emifuno ye-cruciferous abonise amandla okuthintela ukukhula kweeseli zomhlaza, kubandakanywa amathumba ebele, i-endometrium, imiphunga, ikholoni, isibindi kunye nomlomo wesibeleko.
Inkalo ekhethekileyo yemifuno ye-cruciferous kukuba yimithombo ecebileyo ye-sulfur-containing compounds eyaziwa ngokuba yi-glucosinolates, exhasa ukuchithwa kwe-detoxification kunye nokuveliswa kwe-indole-3-carbinol kunye ne-isothiocyanates, ukunciphisa kakhulu umngcipheko webele, ikholoni kunye nomhlaza wamaphaphu.
kohlrabiEzi zixhobo ezinamandla zenza isondlo esinamandla sokulwa nomhlaza njengoko inceda ukukhusela umhlaza ngokunyusa ukutshatyalaliswa kwe-carcinogens ngaphambi kokuba bonakalise i-DNA okanye ngokuguqula iindlela zokubonisa iiseli ukunceda ukukhusela iiseli eziqhelekileyo ukuba ziguqulwe.
Yehlisa umngcipheko wesifo seswekile kunye nokutyeba
Njengezinye iziqhamo kunye nemifuno kohlrabi Kwakhona iqulethe ixabiso eliphezulu lamanzi kunye nefiber, enokunyusa ukuhlutha, ukunciphisa amandla okutya kwaye, ngenxa yoko, ukunciphisa ubunzima bomzimba.
Kuba ukutyeba ngomnye wemiba ephambili yomngcipheko wohlobo lwesi-2 seswekile, kohlrabi Ngokuthintela ukutyeba ngokutya okunempilo okubandakanya imifuno efana
yehlisa uxinzelelo lwegazi
Uxinzelelo lwegazi oluphezulu, okanye i-hypertension, yimeko yempilo eqhelekileyo apho amandla exesha elide legazi ngokuchasene neendonga ze-artery aphezulu ngokwaneleyo ukuba ekugqibeleni abangele iingxaki zempilo ezifana nesifo senhliziyo, ukuhlaselwa yintliziyo, kunye nesifo.
Enye yeendlela zendalo zokwehlisa uxinzelelo lwegazi kukutya. Xa kufikwa ekwehliseni uxinzelelo lwegazi kwindawo esempilweni, kohlrabi Ukutya okunempilo kunye nemifuno kubaluleke kakhulu.
Amanqanaba aphantsi e-vitamin C adityaniswa noxinzelelo lwegazi oluphezulu, kunye nesifo se-gallbladder, i-stroke, i-cancer ethile kunye ne-atherosclerosis.
Ukufumana ivithamin C eyaneleyo ngokusetyenziswa kweziqhamo kunye nemifuno kunokunciphisa umngcipheko wokuba noxinzelelo lwegazi kunye nezinye iingxaki ezinzulu zempilo.
Rhoqo kohlrabi Ngokutya, ukuthathwa kwevithamin C kunokunyuswa ngokulula nangokubalulekileyo kuba ikomityi enye ye-kohlrabi ibonelela ngeepesenti ezili-140 zeemfuno zemihla ngemihla.
Iyancipha iprotheni ye-C-Reactive
Iprotheni esebenzayo ye-C Iveliswa esibindini kwaye luphawu lovavanyo lwegazi lokuvuvukala emzimbeni. Lelinye leqela leeprotheyini ezibizwa ngokuba yi "acute phase reactants" eziphakamayo ekuphenduleni ukudumba okubangela izifo.
kwi-American Journal of Clinical Nutrition Uphononongo olupapashiweyo luphande ifuthe lokutya okuphantsi, okuphakathi, kunye nokuphezulu kwemifuno kunye neziqhamo kwiimpawu ze-immune function, kubandakanywa iimpawu ezingabonakaliyo zokuvutha.
Funda, kohlrabi wafumanisa ukuba ukutya okuphezulu kweziqhamo kunye nemifuno ene-carotenoid, kuquka
Xa usezantsi inqanaba leprotheyini ye-C-reactive, yehlisa umngcipheko wakho wesifo sentliziyo kunye nezinye iingxaki zempilo ezimandundu.
Ukutya njani i-Kohlrabi Radish?
Le mifuno ikhula ebusika. i-kohlrabi eluhlaza, Inokunqunyulwa okanye igayiwe kwii saladi njengetswele. Ekubeni iqinile, ulusu lwayo lutyiwa kukuxotyulwa.
Amagqabi nawo anokongezwa kwisaladi. Inxalenye yebhalbhu; inokutshintsha imifuno efana ne-broccoli, iklabishi, i-radishes kunye namazambane, ngelixa amaqabunga ayo; Ingasetyenziselwa indawo yekale, isipinatshi okanye enye imifuno.
I-Kohlrabi Radish Side Effects
Ukuba uyazi ukuba unokwaliwa kokutya kwimifuno ye-cruciferous okanye uneengxaki ngemifuno ye-cruciferous ngokubanzi, qaphela malunga nokutya i-kohlrabi.
Ukwaliwa kule mifuno ayiqhelekanga, ngoko ke akunakubangela naziphi na iziphumo ezibi.
Ngenxa yoko;
kohlrabi Iqulethe izondlo ezinezibonelelo ezahlukeneyo zempilo. Isityebi kwifiber, ebalulekileyo kwimpilo yamathumbu kunye nokugaya.
Ukongezelela, ezininzi izondlo kunye neengxube zezityalo kumxholo wayo zixhasa amajoni omzimba, ukunciphisa umngcipheko wesifo senhliziyo, ezinye ii-cancer kunye nokuvuvukala.
Amanqaku ekufanele uwafunde
