7 Pono maikaʻi olakino o Rutabagas

Anter

• 1. Nutritious a haʻahaʻa i nā calories
• 2. kiʻekiʻe ma nā antioxidants
• 3. Hiki ke pale i ka ʻelemakule wawe
• 4. Paipai i ke olakino ʻōpū
• 5. Hiki ke kōkua me ka pohō kaumaha
• 6. Kiʻekiʻena i ka potassium
• 7. Māmā e hoʻohui i kāu papaʻai
• Ke laina lalo

ʻO Rutabaga kahi aʻa aʻa a ka ʻO Brassica genus o nā mea kanu, nona nā lālā i ʻike ākea ʻia me nā mea kanu kolio.

Poepoe ia me ke kala keʻokeʻo keʻokeʻo a nānā like me ka turnip. ʻO ka ʻoiaʻiʻo, kapa ʻia ia he keʻa i waena o ka turnip a me kahi kāpeti.

He mea nui ka rutabaga i ka meaʻai ʻEulopa ʻĀkau a ʻike ʻia hoʻi e nā inoa "swede" a me "Turnip Sweden."

Kūleʻa nui lākou a kaulana hoʻi no kā lākou ʻike antioxidant.

Eia he 7 mau pono olakino a me nā pono o rutabagas.

1. Nutritious a haʻahaʻa i nā calories

ʻO Rutabagas kahi kumu waiwai maikaʻi loa o ka momona.

Hoʻokahi rutabaga waena (386 gram) hāʻawi ():

• Kalepona: 143
• Kāpena: 33 gram
• Kumuʻiʻo: 4 gram
• Momona: 0,5 gram
• Puluniu: 9 gram
• ʻO Vitamin C: 107% o ka Daily Value (DV)
• Pālima: 35% o ka DV
• Makanekiuma: 18% o ka DV
• Kalipuna: 17% o ka DV
• Wikamina E: 7% o ka DV

E like me kāu e ʻike ai, ʻo rutabagas kahi kumu maikaʻi loa o ka potassium, calcium, magnesium, a me nā vitamina E a me C. Loaʻa pū lākou i ka nui o ka folate, kahi huaʻai B he mea nui ia no ka metabolism, synthes synthes, a me DNA replication ().

Eia kekahi, hāʻawi ʻo rutabagas i nā mea liʻiliʻi o ka phosphorus a me ka selenium. ʻO ka phosphorus kahi mineral nui no ka hana ʻana i ka ikehu a me ke olakino iwi, ʻoiai he mea nui ka selenium no ke olakino hoʻohua (,).

Hōʻuluʻulu Manaʻo ʻO Rutabagas kahi waiwai waiwai o ka calcium, magnesium, potassium, a me nā huaora C a me E. ʻO lākou kekahi kumu maikaʻi o ka folate a hāʻawi i nā nui o ka phosphore a me ka selenium.

2. kiʻekiʻe ma nā antioxidants

ʻO Rutabagas kahi kumu maikaʻi loa o nā antioxidant, me nā huaora C a me E.

ʻO ka Vitamin C kahi antioksant e hoʻopau i nā radical manuahi, nā mea hoʻopōʻino e hōʻino i nā hunaola a alakaʻi i ke koʻikoʻi oxidative ke kiʻekiʻe loa nā pae i kou kino. Hoʻokani pū ka Vitamin C i nā kuleana nui i ke olakino palekana, ka lawe ʻana o ka hao, a me ka synthes collagen ().

ʻO ka Wikamina E kahi antioxidant hiki ke hoʻoheheʻe ʻia ka momona e hakakā pū me ka hōʻino ʻana o ka cell a kōkua i ka mālama ʻana i kahi membrane pūnaewele maikaʻi ().

ʻO ka mea e ʻoliʻoli ai, hana pū ka vitamina C a me E. Ma hope o ka pau ʻana o ka wikamina E, kōkua ka lāʻau C iā regenerate iā ia, e ʻae nei i kēia mau antioxidants e hoʻomau i ka pale ʻana i kāu mau hunaola (,).

Aia pū ʻo Rutabagas i nā nui o nā glucosinolates, nā mea hoʻohui me nā waiwai antioxidant. Ua hōʻike ʻia lākou e hoʻemi i ka mumū a hiki i kou makaʻu i ka maʻi puʻuwai a me ka colorectal, prostate, a me ka maʻi ʻaʻai umauma (,,,, 11, 12).

Hōʻuluʻulu Manaʻo ʻO Rutabagas kahi kumu maikaʻi o nā glucosinolates a me nā huaora C a me E. He mau hui hakakā kēia i nā maʻi e kōkua i ka pale ʻana i kou kino mai ke kaumaha o ka oxidative.

3. Hiki ke pale i ka ʻelemakule wawe

ʻO ka ʻai ʻana i kahi papaʻai kiʻekiʻe i nā antioxidants hiki ke pale i ka ʻelemakule ʻōpio.

Hiki ke hoʻohālikelike ʻia nā ʻōuli he nui o ka ʻelemakule ma o ke kaiapuni a me kāu papaʻai, a me ka hoʻēmi ʻana i nā hana e hoʻoulu ai i ka mumū, e like me ka puhipaka a me ka lā ʻana ()

ʻO ka Vitamin C kahi antioxidant ikaika i loaʻa i rutabagas e kōkua i ka pale ʻana i nā radical manuahi i kou ʻili i hoʻokumu ʻia e ka haumia a me nā ʻino mai ke kukui ultraviolet (UV) ().

Pāleo pū kekahi i ke ʻano nui i ka synthesi o collagen, kahi protein nui e mālama i kou ʻili ikaika. Hiki i ka hōʻike ʻana o UV ke hōʻino i ka collagen, a he kuleana nui ka wikamina C i ka hana ʻana i collagen a me ka pale ʻana iā ia (,).

ʻO nā Antioxidant i kapa ʻia ʻo glucosinolates e pāʻani pū i ka pale i ka ʻelemakule o ka ʻili ().

ʻO kahi loiloi hou loa e pili ana i nā hiʻohiʻona ʻili kanaka 3D i ʻike ai ua kōkua ʻo glukosinolates i ka pale ʻana i nā ʻino o UV. Eia naʻe, pono ka noiʻi hou ().

Hōʻuluʻulu Manaʻo He kiʻekiʻe maoli ʻo Rutabagas i ka wikamina C, ka mea e pale ai i kou ʻili mai ka ʻino o UV a paipai i ka synthesist collagen. Hiki i nā antioxidants ʻē aʻe i rutabagas ke pāʻani i kahi hana pale i ka ʻelemakule o ka ʻili.

4. Paipai i ke olakino ʻōpū

ʻO Rutabagas kahi kumu maikaʻi o ka fiber.

Hoʻokahi rutabaga waena (386 gram) e hāʻawi ana i 9 mau hunaila o ka fiber, ʻo 24% a me 36% o ka mea i koi ʻia i kēlā me kēia lā no nā kāne a me nā wahine ().

Kū kiʻekiʻe lākou i ka fiber insoluble, kahi e ʻole e hoʻoheheʻe i ka wai. Kōkua kēia ʻano fiber i ka hoʻoikaika i ka maʻamau a hoʻohui i ka nui i ka pahu. Hānai pū ka fiber i ke koʻohune ʻōpū maikaʻi, e paipai ana i kahi microbiome maikaʻi ().

Hoʻopili ʻia kahi papaʻai kiʻekiʻe i ka fiber i nā pono olakino he nui, e like me ka hoʻoliʻiliʻi o ka maʻi ʻaʻai kala, nā maʻi puʻuwai, a me ka maʻi maʻamau ʻelua (,).

Hōʻuluʻulu Manaʻo He waiwai nui ʻo Rutabagas i ka fiber, hānai i nā bacteria maikaʻi i loko o kou ʻōpū a hoʻoliʻiliʻi paha i kāu makaʻu o ka maʻi ʻaʻai kala, nā maʻi puʻuwai, a me ka maʻi kōkō 2.

5. Hiki ke kōkua me ka pohō kaumaha

ʻO ka hoʻohui ʻana i rutabagas i kāu papaʻai e kōkua paha i ka pohō kaumaha.

ʻO kēia aʻa aʻa ke kiʻekiʻe loa i ka fiber a ʻoi aku ka lōʻihi o ka hoʻoulu ʻana, e mālama ana iā ʻoe i ka lōʻihi. Pale paha kēia i ka ʻai nui ʻana, a i ka hopena, loaʻa kaupaona ().

ʻO ka mea hou aku, pili ka papaʻai kiʻekiʻe-fiber me ka nui o nā ʻōpū o ka ʻōpū. Ua hōʻike ʻia kahi noiʻi hou he mea nui kēia pilina no ka pale ʻana i ka loaʻa ʻana o ke kaumaha wā lōʻihi ().

ʻO ka mea hope loa, ʻo ka ʻai ʻana i nā meaʻai momona, nā calorie haʻahaʻa e like me rutabagas hiki ke hoʻololi i nā koho meaʻai maikaʻi ʻole e kiʻekiʻe i nā calories, momona, a me kō. No laila, hoʻolaha paha ʻo rutabagas i ke kaumaha o ke kino olakino ().

Hōʻuluʻulu Manaʻo Hiki ke kōkua i ka rutabaga kōkua i ka pohō kaumaha ma ka hoʻonui ʻana i ka piha a kōkua i ka pale ʻana i ka ʻai nui.

6. Kiʻekiʻena i ka potassium

He waiwai nui ʻo Rutabagas i ka potassium, kahi hana nui i kou kino a he mea nui ia no ke olakino puʻuwai ().

Hāʻawi kahi medium rutabaga (386 gram) i ka 1,180 mg o ka potassium, kahi e uhi ai 35% o kāu mau pono i kēlā me kēia lā no kēia nutrient ().

He mea nui ka potassium no ka hōʻailona nerve a me ka hoʻohaʻahaʻa o nā mākala. Hana pū ia me ka sodium e hoʻoponopono i ke kaulike wai, a he mea nui ia no ka mālama ʻana i ke kahe koko olakino (24).

ʻO ka poʻe e ʻai i ka papaʻai kiʻekiʻe i ka potassium e loaʻa i kahi haʻahaʻa o ka maʻi stroke, ke koko kiʻekiʻe, a me nā maʻi puʻuwai (,,).

Hōʻuluʻulu Manaʻo He kiʻekiʻe maoli ʻo Rutabagas i ka potassium, kahi mineral e hoʻoponopono i ke kaulike wai, ka hōʻailona nerve, a me ke kahe o ke koko. Hoʻopili ʻia kahi papaʻai waiwai potassium me kahi haʻahaʻa o ka maʻi maʻi a me nā maʻi puʻuwai.

7. Māmā e hoʻohui i kāu papaʻai

Hiki ke hoʻomākaukau ʻo Rutabaga i nā ʻano ʻokoʻa like ʻole a loaʻa i loko o ka makahiki, e hoʻolilo iā ia i mea kanu maʻalahi e hoʻohui i kāu papaʻai.

Hiki iā ʻoe ke leʻaleʻa i ka rutabagas maka a kuke iā lākou e like me ka kuke ʻana i ka ʻuala, akā e nānā pono e ʻili i ka ʻili, no ka mea, he uhi pale wīwī ko kēia mau mea kanu. I kēia manawa, hiki ke hoʻohui ʻia kona lau i nā salakeke a i nā soups.

Loaʻa i kahi Rutabagas kahi mea ʻoluʻolu a ʻono iki hoʻi. Hiki iā ʻoe ke hoʻohui iā lākou i nā meaʻai i nā ʻano like ʻole, e like me:

• paila a pala
• ʻokiʻoki i loko o ka pā a kālua
• ʻoma i ka umu
• hoʻohui ʻia i kahi sup
• ʻoki lahilahi a hoʻohui ʻia i kahi casserole
• grated maka i loko o ka sāleta

Ma muli o ko lākou maʻalahi i ka ʻono a me nā ʻano hoʻomākaukau, hiki i nā rutabagas ke hoʻololi i kaʻuala, kāloti, turnip, a me nā mea kanu aʻa ʻē aʻe i ka nui o nā meaʻai.

Hōʻuluʻulu Manaʻo Loaʻa ākea ʻo Rutabagas i loko o ka makahiki. Hiki iā lākou ke hoʻolapalapa, moa, palai, kālua ʻia, ʻai ʻia maka ʻia.

Ke laina lalo

ʻO Rutabagas kahi mea kanu naʻau i piha me ka puluniu, nā wikamina, a me nā antioxidant.

Paipai lākou i nā manaʻo o ka piha, i hiki ke pale i ka loaʻa ʻana o ke kaumaha. Eia kekahi, loaʻa iā lākou nā pūhui ikaika e kōkua i ke kaua ʻana i ka mumū, pale i ka wā ʻelemakule, a pili pū ʻia me ka hoʻemi hoʻoliʻiliʻi o nā maʻi maʻi like ʻole.

Inā makemake ʻoe e hana i ka mea kuke i ka lumi kuke, ʻo ka rutabagas kahi mea pono loa e hoʻokolohua. ʻOluʻolu lākou a maʻalahi hoʻi e hoʻohui i nā hoʻomoʻa he nui.