Iyini i-Kohlrabi, Idliwa Kanjani? Izinzuzo Nezingozi

UKohlrabiKuyimifino yomndeni weklabishi. Isetshenziswa kabanzi eYurophu nase-Asia.

UKohlrabi Kumnandi, kulula kakhulu ukukulungisa, futhi kulayishwe imisoco enempilo. Ngokukhethekile, ngaphezu kwamaphesenti angu-100 esidingo sansuku zonke sikavithamini C singatholakala ngokudla inkomishi eyodwa ye-kohlrabi.

Izifundo, kohlrabiKuye kwaboniswa ukuthi okuqukethwe kwe-phytochemical ye-cannabis kuyenza ibe namandla uma kuziwa ekugwemeni umdlavuza, isifo sikashukela kanye ne-cholesterol ephezulu ngenkathi kuthuthukisa ukusebenza kwesibindi nezinso. 

Iyini i-Kohlrabi Radish?

UKohlrabiKuyimifino ebaluleke kakhulu. Naphezu kwegama layo, akuyona imifino yezimpande futhi ayiyona ingxenye yomndeni wetheniphu. brassica ingaphakathi futhi iklabishi, broccoli ve ukholifulawa ihlobene ne.

Inesiqu esinamaqabunga amade kanye nesibani esiyindilinga esivame ukuba nsomi, siluhlaza ngokuphaphathekile noma simhlophe. Imhlophe-phuzi ngaphakathi.

Ukunambitheka nokuthungwa kwayo kufana nesiqu se-broccoli, kodwa kube mnandi kancane. Ingxenye ye-bulb isetshenziswa kakhulu kumasaladi nesobho. 

I-Kohlrabi Nutritional Value

UKohlrabi Iwumthombo omuhle kakhulu wemisoco. Ingilazi eyodwa (135 grams) okuqukethwe komsoco kwe-kohlrabi eluhlaza imi kanje: 

Amakhalori: 36

Ama-carbohydrate: 8 g

I-fiber: 5 amagremu

Amaprotheni: 2 gram

I-Vitamin C: 93% Wenani Lansuku zonke (DV)

I-Vitamin B6: 12% we-DV

I-Potassium: 10% we-DV

I-Magnesium: 6% ye-DV

I-Manganese: 8% ye-DV

I-Folate: 5% we-DV

Imifino, evikela umzimba ekulimaleni kwama-radical mahhala futhi ekwelapheni kwesilonda, i-collagen ku-synthesis, ukumuncwa kwensimbiIwumthombo omuhle kavithamini C, i-antioxidant enamandla edlala indima empilweni nempilo yokuzivikela komzimba.

Futhi inothile nge-vitamin B6, esekela impilo yokuzivikela komzimba, amaprotheni metabolism kanye nokukhiqizwa kwamangqamuzana abomvu egazi. Futhi iyiminerali enhle, eyiminerali ebalulekile kanye ne-electrolyte empilweni yenhliziyo nokulinganisela kwamanzi. i-potassium umthombo.

Yiziphi Izinzuzo ze-Kohlrabi Radish?

isithombo se-kohlrabi Inomsoco kakhulu futhi inezinzuzo ezihlukahlukene.

Iphezulu kuma-antioxidants

Iqukethe izinhlobonhlobo eziningi ze-antioxidants ezifana ne-vitamin C, i-anthocyanins, i-isothiocyanates nama-glucosinolates. Lezi yizinhlanganisela zezitshalo ezivikela amangqamuzana emonakalweni wama-radical wamahhala angandisa ingozi yezifo.

UKohlrabi Labo abadla imifino ecebile nge-antioxidant, njengemifino, banengozi ephansi yesifo sikashukela, isifo se-metabolic nokufa ngaphambi kwesikhathi.

i-purple kohlrabi Ikhasi linikeza amazinga aphezulu e-anthocyanins, uhlobo lwe-flavonoid olunikeza izithelo nemifino umbala wazo obomvu, onsomi noma oluhlaza okwesibhakabhaka. Ukudla okuphezulu kwe-anthocyanin kuhlotshaniswa nengozi ephansi yesifo senhliziyo nokuncipha kwengqondo.

Kuyo yonke imibala yawo, le mifino iphezulu kuma-isothiocyanates nama-glucosinolate, okungama-antioxidants anamandla anciphisa ingozi yomdlavuza othile, isifo senhliziyo, nokuvuvukala.

Kuyazuzisa amathumbu

UKohlrabi i-fiber ephezulu. Iqukethe kokubili i-fiber e-soluble ne-insoluble.

Eyokuqala iyancibilika emanzini futhi isiza ukugcina ushukela wegazi unempilo kanye namazinga e-cholesterol. Ngakolunye uhlangothi, i-fiber engancibilikiyo ayiqhekeki emathunjini, yengeza inqwaba esitulweni futhi ikhuthaze ukugeleza kwamathumbu okuvamile.

Ngaphezu kwalokho, i-fiber I-Bifidobacteria ve I-Lactobacilli Iwumthombo omkhulu kaphethiloli wamabhaktheriya amathumbu anempilo. Lawa ma-bacteria ondla amangqamuzana amathumbu futhi avikela isifo senhliziyo nokukhuluphala. i-chain chain fatty acids khiqiza.

Yehlisa ingozi yesifo senhliziyo

UKohlrabiIqukethe izinhlanganisela zezitshalo ezinamandla ezibizwa ngokuthi ama-glucosinolates nama-isothiocyanates. Ukudla okuphezulu kwe-glucosinolate kuhlotshaniswa nengozi ephansi yesifo senhliziyo ngenxa yekhono lale nhlanganisela lokunweba imithambo yegazi nokunciphisa ukuvuvukala. Futhi, ama-isothiocyanates anezakhiwo ze-antioxidant ezingavimbela ukwakheka kwama-plaque emithanjeni.

i-purple kohlrabiAma-anthocyanins akuwo anciphisa umfutho wegazi kanye nengozi yokuhlaselwa yinhliziyo.

Isekela impilo yokuzivikela komzimba

UKohlrabiLokhu kudla kweseka amasosha omzimba. Le mifino inovithamini B6, obalulekile emisebenzini eminingi, okuhlanganisa amaprotheni metabolism, ukuthuthukiswa kwamangqamuzana egazi abomvu, nokusebenza komzimba.

I-Vitamin B6 ihileleke ekukhiqizeni amangqamuzana amhlophe egazi kanye nama-T cell, okuyizinhlobo zamangqamuzana omzimba omzimba alwa nezinto zangaphandle futhi asebenze njengezihluthulelo zesimiso sokuzivikela esinempilo. Ukuntuleka kwalesi sakhamzimba kuyimbangela yamasosha omzimba abuthaka.

Ngaphezu kwalokho, kohlrabiKuyisithasiselo esihle kakhulu esiqinisa amasosha omzimba ngokusekela ukusebenza kwamangqamuzana amhlophe egazi. I-vitamin C umthombo.

ulwa nomdlavuza

UKohlrabiIyilungu lomndeni wemifino e-cruciferous elwa nomdlavuza. Izingxenye zemifino ye-cruciferous zibonise amandla okuvimbela ukukhula kwamangqamuzana omdlavuza, okuhlanganisa izimila zebele, i-endometrium, yamaphaphu, ikholoni, isibindi kanye nomlomo wesibeletho.

Isici esiyingqayizivele semifino ye-cruciferous ukuthi iyimithombo ecebile ye-sulfur-containing compounds eyaziwa ngokuthi i-glucosinolates, esekela i-detoxification kanye nokukhiqizwa kwe-indole-3-carbinol ne-isothiocyanates, ukunciphisa kakhulu ingozi yomdlavuza webele, ikholoni kanye namaphaphu.

UKohlrabiLezi zinhlanganisela ezinamandla zikwenza kube isakhi esinamandla sokulwa nomdlavuza njengoba sisiza ukuvimbela umdlavuza ngokwandisa ukubhujiswa kwama-carcinogens ngaphambi kokuba kulimaze i-DNA noma ukuguqula izindlela zokubonisa amangqamuzana ukuze kusize ukuvimbela amangqamuzana avamile ukuthi aguqulwe. 

Yehlisa ingozi yesifo sikashukela kanye nokukhuluphala

Njengezinye izithelo nemifino kohlrabi Futhi iqukethe inani eliphezulu lamanzi kanye ne-fiber, engakhuphula ukusutha, ukunciphisa amandla futhi, ngenxa yalokho, kunciphise isisindo somzimba.

Njengoba ukukhuluphala kungenye yezinto eziyingozi enkulu yohlobo 2 lwesifo sikashukela, kohlrabi Ngokuvimbela ukukhuluphala ngokudla okunempilo okuhlanganisa imifino efana

kwehlisa umfutho wegazi

Umfutho wegazi ophakeme, noma umfutho wegazi ophakeme, yisimo sezempilo esivamile lapho amandla egazi esikhathi eside ngokumelene nezindonga zemithambo yegazi ephakeme ngokwanele ukuze ekugcineni abangele izinkinga zempilo ezifana nesifo senhliziyo, ukuhlasela kwenhliziyo, nesifo sohlangothi. 

Enye yezindlela ezingcono kakhulu zemvelo zokwehlisa umfutho wegazi ngokudla. Uma kuziwa ekwehliseni umfutho wegazi endaweni enempilo, kohlrabi Ukudla okunempilo okunemifino kubaluleke kakhulu. 

Amazinga aphansi kavithamini C ahlotshaniswa nomfutho wegazi ophakeme, kanye nesifo senyongo, unhlangothi, imidlavuza ethile kanye ne-atherosclerosis.

Ukuthola uvithamini C owanele ngokudla izithelo nemifino kunganciphisa ingozi yokuba nomfutho wegazi ophakeme kanye nezinye izinkinga zempilo ezimbi kakhulu.

Njalo kohlrabi Ngokudla, ukuthathwa kwevithamini C kungandiswa kalula futhi ngokuphawulekayo ngoba inkomishi eyodwa nje ye-kohlrabi inikeza amaphesenti angu-140 esidingo sansuku zonke.

Yehlisa amaprotheni e-C-Reactive

I-C-reactive protein Ikhiqizwa esibindini futhi iwuphawu lokuhlola igazi lokuvuvukala emzimbeni. Ingenye yeqembu lamaprotheni abizwa ngokuthi "ama-acute phase reactants" aphakama ukuphendula ukuvuvukala okubangela izifo.

ku-American Journal of Clinical Nutrition Ucwaningo olushicilelwe luphenye imiphumela yokudla okuphansi, okumaphakathi, nokuphezulu kwemifino nezithelo kumaka wokusebenza kwamasosha omzimba, okuhlanganisa nezimpawu ezingaqondile zokuvuvukala.

Funda, kohlrabi ithole ukuthi ukudla okuphezulu kwezithelo nemifino ene-carotenoid, kuhlanganise

Ukuncipha kwezinga lakho leprotheyini e-C-reactive, kunciphisa amathuba okuba nesifo senhliziyo nemithambo yegazi kanye nezinye izinkinga ezingathi sína zezempilo ezivuvukalayo. 

Ungadla kanjani i-Kohlrabi Radish?

Le mifino ikhula ebusika. i-kohlrabi eluhlaza, Ingaqotshwa noma igaywe ibe amasaladi njengo-anyanisi. Njengoba iqinile, izikhumba zayo zidliwa ngokuxebuka.

Amaqabunga nawo angafakwa esaladini. Ingxenye ye-bulb; ingathatha indawo yemifino efana ne-broccoli, iklabishi, ama-radishes namazambane, kuyilapho amaqabunga ayo; Ingasetshenziswa esikhundleni se-kale, isipinashi noma enye imifino.

I-Kohlrabi Radish Side Effects

Uma wazi ukuthi unokungezwani nokudla emifino ye-cruciferous noma uma unezinkinga ngemifino ye-cruciferous ngokuvamile, qaphela ngokudla i-kohlrabi.

Ukungezwani komzimba kule mifino akuvamile, ngakho-ke cishe ngeke kubangele imiphumela emibi.

Ngenxa yalokho;

UKohlrabi Iqukethe izakhamzimba ezinezinzuzo ezehlukene zezempilo. Icebile ku-fiber, ebalulekile empilweni yamathumbu kanye nokugaya.

Ngaphezu kwalokho, izakhi eziningi kanye nezinhlanganisela zezitshalo kokuqukethwe kwayo zisekela isimiso somzimba sokuzivikela ezifweni, sinciphisa ingozi yesifo senhliziyo, ezinye izinhlobo zomdlavuza nokuvuvukala.