Umxholo wenqaku
iparsnipsisityalo esiyingcambu esinencasa esityiwa kwihlabathi jikelele. iminqathe ve iparsley Sisihlobo seminye imifuno yeengcambu ezifana.
IParsnip Ukongeza kwisondlo, le mifuno yeengcambu nayo ineenzuzo ezininzi zempilo. Kulo mbhalo ""Yintoni i-carrot yasendle", "Iinzuzo ze-carrot yasendle" kwayeparsnip ixabiso lesondlo kuya kuxutyushwa izihloko.
Yintoni iParsnip?
Imifuno yeengcambu iyazalisa, imnandi kwaye igcwele izondlo. Enye yemifuno yosapho lwe-carrot / iparsley (eye yakhuliswa kwaye yonwatyelwa ukususela kumaxesha amandulo ngenxa yokudliwayo, iingcambu ezimhlophe ezimhlophe) apiaceae ) lilungu le iparsnipYeka.
Apaiaceae Amanye amalungu osapho aquka iminqathe, fennel, idile, ikumin, chives kunye iparsley ibekwe. iparsnip Ijongeka ifana kakhulu nekaroti kodwa inolusu olunombala okhrimu kwaye yahluke kakhulu kumnqathe.
iparsnip (I-Pastinaca sativa), uhlobo oluhlaselayo lwase-Eurasia olunengcambu etyiwayo yingca. Nangona kunjalo, amagqabi awo, iziqu kunye neentyatyambo zinencindi enetyhefu enokubangela ukutshisa okukhulu.
Ixabiso lesondlo seParsnip
Zingumthombo wezondlo ezininzi ezibalulekileyo, kubandakanywa ithamo lentliziyo lefayibha, iivithamini kunye neeminerali. Ngokukodwa, ngumthombo omkhulu we-vitamin C, i-vitamin K kunye ne-folate, kunye nezinye izinto ezincinci ezibalulekileyo.
Isitya esinye (133 grams) iparsnip iquka:
Iikhalori: 100
Iikhabhoni: 24 gram
Ifayibha: 6,5 grams
Iiprotheni: 1,5 gram
Amafutha: 0.5 grams
I-Vitamin C: i-25% ye-Reference Daily Intake (RDI)
I-Vitamin K: i-25% ye-RDI
I-Folate: i-22% ye-RDI
I-Vitamin E: i-13% ye-RDI
I-Magnesium: i-10% ye-RDI
I-Thiamine: i-10% ye-RDI
Phosphorus: 8% yeRDI
I-Zinc: i-7% ye-RDI
I-Vitamin B6: i-7% ye-RDI
Ukongeza kwizondlo ezidweliswe ngasentla, iqulethe i-calcium encinci, i-iron kunye ne-riboflavin.
Ziziphi iingenelo zeparsnip?
Utyebile kwi-antioxidants
Ukongeza ekubeni nesondlo kakhulu isityalo se-parsnip Ibonelela nge-antioxidants ezininzi. I-Antioxidants ziikhompawundi ezinceda ukuthintela uxinzelelo lwe-oxidative kunye nokunciphisa umonakalo kwiiseli.
Ukwandisa i-antioxidant intake ikhusela kwiimeko ezingapheliyo ezifana nomhlaza, isifo seswekile kunye nesifo senhliziyo.
Le ngcambu yemifuno iphezulu kakhulu kwi-ascorbic acid (i-vitamin C) - i-vitamin e-soluble yamanzi - kunye ne-antioxidant enamandla.
Kwakhona iqulethe i-polyacetylenes, iikhompawundi ezinokuthi zibe neempawu ze-anticancer, ngokutsho kwezinye izifundo ze-in vitro.
Iqulethe izixa eziphezulu zefiber enyibilikayo kunye ne-insoluble
iparsnipNgumthombo ogqwesileyo wefiber enyibilikayo kunye ne-insoluble. Enye ikomityi (133 grams) ine-6.5 grams yefiber. Ifayibha ikhusela impilo yokwetyisa ngokudlula kunye nokuhamba kwinkqubo yokwetyisa ingagaywanga.
Ukonyuka kwefiber intake kuchazwa ukunceda ukunyanga iimeko zokugaya ezifana nesifo se-reflux ye-gastroesophageal, i-diverticulitis, i-hemorrhoids, kunye nezilonda zamathumbu. Ikwanqanda ukuqhinwa ngokunyusa amaza e-stool.
Ngaphezu koko, ifayibha ixhasa ulawulo lweswekile yegazi, yehlisa amanqanaba e-cholesterol, inciphisa uxinzelelo lwegazi kwaye inciphisa iimpawu zokudumba.
Inceda ukunciphisa umzimba
Iikhalori eziphantsi kwaye zizityebi kwifiber iparsnipYimifuno enokuthi i-dieters idibanise kwizintlu zabo.
Ifayibha idlula kumzila wokwetyisa kancinane kwaye inika imvakalelo yokuhlutha ixesha elide, nto leyo inceda ekunciphiseni umdla wokutya.
Isitya esinye (133 grams) iparsnip Iqulethe kuphela iikhalori ezili-100 kunye ne-6.5 grams yefiber. Le mifuno yeengcambu inomthamo wamanzi ophezulu we-79.5%. Uphando lubonisa ukuba ukutya okuqulethe amanzi amaninzi kunceda ukunciphisa umzimba.
Yomeleza ukhuseleko
iparsnip, kakhulu Ivithamin C Iqulathe. I-Vitamin C yivithamini enyibilikayo emanzini eyomeleza ukhuseleko.
Ngokutsho kolunye uhlolisiso, ukufumana ivithamin C eyaneleyo kunceda ukunciphisa ixesha lengqele nezinye izifo zokuphefumla.
Ikwanceda ukuthintela nokunyanga ezinye iimeko ezifana nenyumoniya, isifo seengcongconi, kunye nosulelo lorhudo.
Ukongezelela, le mifuno yeengcambu iphezulu kwi-antioxidants yokulwa nezifo ezifana ne-bluntin, kaempferol, kunye ne-apigenin; Oku komeleza amajoni omzimba kwaye kukhusele ukosuleleka.
Iluncedo kwimpilo yentliziyo
iparsnipyiminerali enenzuzo ebalulekileyo kwintliziyo. potassiumNgumthombo omkhulu womgubo. Ukutya okwaneleyo kwe-potassium kubalulekile ekukhuseleni i-stroke kunye nesifo senhliziyo.
Uphononongo lukwabonisa ukuba ukunyuka kwe-potassium kunokunciphisa ingozi yesifo senhliziyo nge-17% kunye nokwandisa ixesha lokuphila ngaphezu kweminyaka eyi-5.
Ukusetyenziswa kwe-potassium ephantsi kuye kwachongwa njengento enobungozi boxinzelelo lwegazi. iparsnip Ekubeni iqulethe eninzi le minerali, inokunceda ukulawula amanqanaba oxinzelelo lwegazi kwaye ekugqibeleni ikhusele isifo senhliziyo.
iparsnipEkubeni i-fiber e-soluble kwi-walnuts inokunciphisa amanqanaba e-cholesterol ye-LDL, inokunceda ukulwa nesifo senhliziyo.
Ikhusela ukuzalwa kweziphene
iparsnip Ngumthombo olungileyo we-folate, isondlo esibalulekileyo esinceda ukuthintela ukuzalwa kweziphene kwiintsana ezisanda kuzalwa.
Olunye uphando lubonisa ukuba i-folic acid (okanye i-folate) inokunciphisa ingozi yokuzalwa kweziphene kwintambo yomgogodla kunye nengqondo ukuya kuthi ga kwi-70%. Eyona nto iyingozi kakhulu kwezi ziphene ekuzalweni kwayo yi-spina bifida, apho usana luzalwa lunenxalenye yomnqonqo ngaphandle komzimba.
kuphucula ukwetyisa
Ubukho befiber enyibilikayo, iparsnipOku kwenza kube kukutya okufanelekileyo ukuphelisa iingxaki zokwetyisa. Ifiber enyibilikayo inceda ukunciphisa umngcipheko wokuqunjelwa kuba igcina amanzi kwaye ijike ibe yijeli ngexesha lokugaya.
Ulwa ne-anemia
iparsnip Ityebile kwi-folate, kwaye uphando lubonisa ukuba unyango lwe-folate lunokunceda ukulwa ne-megaloblastic anemia.
Iluncedo emehlweni
Ngomxholo we-vitamin C ophezulu ngokumangalisayo iparsnipyingcambu yemifuno enokunceda ukuphucula impilo yamehlo, ngakumbi ingxaki eqhelekileyo ukuwohloka kwe-macular ngenxa.
Uphando olupapashwe kwi-2016 lufumene ukuba abantu abahlakulela i-macular degeneration ehlobene neminyaka badla i-omega 3 fatty acids, beta-caroteneubonise umlinganiselo omncinci wevithamin C, kunye nezinye izondlo ezibalulekileyo ezifana ne-vitamin E, i-zinc, kunye ne-vitamin D.
IVithamin C ibonakala kwakhona kwaye kwakhona kwizifundo zenzululwazi ezibandakanya oonobangela kunye nothintelo lokuwohloka kwe-macular.
Ngenxa yobuninzi bevithamin C ukutya iparsnipYindlela enkulu yendalo yokunyusa amanqanaba e-vitamin C.
Ibonelela nge-enzymes kwaye ixhasa impilo yamathambo
ManganeseIyinxalenye ebalulekileyo yee-enzymes ezininzi emzimbeni. Ii-Enzymes ezichaphazela impilo yokugaya, umsebenzi we-antioxidant kunye nokuphulukiswa kwamanxeba, ukubiza nje ezimbalwa.
I-Manganese yi-cofactor ye-glycosyltransferases, ii-enzymes eziyimfuneko kwi-cartilage enempilo kunye nokuveliswa kwamathambo. Ngaphandle kokufumana i-manganese eyaneleyo ekutyeni, amathambo abuthathaka kunye nezinye iingxaki zamathambo zingenzeka.
Kuye kwafunyaniswa ukuba abafazi abane-osteoporosis banamazinga aphantsi e-manganese emizimbeni yabo.
IManganese, enokunceda zombini ukuveliswa kwe-enzyme kunye nempilo yamathambo iparsnipYenye yezondlo ezibalulekileyo ezifumaneka kwi.
Ungayitya njani iParsnips?
iparsnipInencasa efana nekarothi. Inokutyiwa iqhotsiweyo, igcadiwe, ibiliswe, ibhakiwe okanye yosiwe. Ingongezwa kwiisobho, izitya zemifuno kunye ne-purees yokongeza i-flavour.
Kwiindlela zokupheka apho usebenzisa ezinye iingcambu zemifuno ezifana neerothi, iitapile kunye neeturnips, zifake endaweni yazo. iparsnip ungasebenzisa.
Ziziphi iingozi zeParsnip?
iparsnip Inokubangela i-allergies kwabanye abantu. Abantu abanjalo banokufumana i-dermatitis yoqhagamshelwano. Ukuba bomvu okanye ukutshisa emilebeni, emlonyeni, nasemqaleni zezinye zeziphumo ebezingalindelekanga.
iparsnipKufuneka uhlale kude namagqabi awo. Yingcambu kuphela ekhuselekileyo ekutyeni. Amagqabi anokwenza ulusu lube namadyunguza.
Wild iparsnipZiphephe. Zifumaneka kwiindawo ezivulekileyo, amasimi kunye namadlelo. Ineentyantyambo ezityheli-luhlaza ezibonakala kumaqela amile okweambrela, ngokuqhelekileyo ngoJuni nangoJulayi.
Akufunekanga zityiwe kuba zinetyhefu. iparsnip yasendle Izilwanyana ezizityayo zafunyaniswa ukuba zifumana iziphumo ezibi ekuchumeni nasekutyeni kwazo.
Ngenxa yoko;
iparsnipyingcambu yemifuno enxulumene neminqathe. Isityebi kwizondlo ezininzi ezibalulekileyo kunye ne-antioxidants ezikhuthaza ukugonywa, ukomeleza impilo yokugaya, kwaye kunokunceda ukunciphisa umzimba.
Amanqaku ekufanele uwafunde
