Rutabaga ndizitsamba zofanana ndi mpiru , koma zimakonda zokoma pang'ono. Rutabega ali ndi magnesium ndi calcium, choncho ali ndi ubwino wathanzi, ndipo ali ndi vitamini C, omwe ndi ofunikira kupanga chitetezo cha mthupi komanso mawonekedwe abwino.
Mudzapeza masamba akuluakulu omwe mumagulitsiro anu.
Fufuzani rutabaga yomwe imakhala yolimba komanso yolemetsa chifukwa cha kukula kwake. Iwo adzavekedwa ndi sera. Ndi bwino kwambiri, koma muyenera kudula rutabaga musanaphike.
Akhale nawo pamalo ozizira mpaka pakufunika, kapena ngati muli ndi gulu la rutabagas, konzekerani rutabaga pure ndikuiike mufiriji. Zidzatha kwa chaka ngati mutagwiritsa ntchito zikwama zotanthawuzira kuzizira.
Malangizo Okhudzana ndi Matenda a Rutabaga
Monga ndanenera, rutabaga ali ndi thanzi labwino ndipo ali ndi mavitamini komanso minerals. Iwo sali olemera kwambiri mu makilogalamu mwina - umodzi wa ndege rutabaga uli ndi makilogalamu 50 okha. Inde, chiwerengero cha kalori chidzasintha ngati muwonjezera mafuta, mafuta kapena zina.
Mfundo zotsatirazi zokhudzana ndi zakudya zimachokera ku Dipatimenti ya Zomera za ku United States za Nitrient Database. Mndandandawu ndi chikho chimodzi cha cubes zotchedwa rutabaga.
- Madzi: 125.52 magalamu
- Zikhala: 50
- Mapuloteni: 1.68 magalamu
- Zakudya Zakudya: 11.38 magalamu
- Fiber: 3.5 magalamu
- Shuga: 7,84 magalamu
- Mafuta Onse: 0.28 magalamu
- Mafuta okhuta : 0.038 magalamu
- Mafuta a Monounsaturated: 0.035 magalamu
- Mafuta a Polyunsaturated: 0.123 magalamu
- Cholesterol: 0 milligrams
Micronutrients:
- Calcium: 66 milligrams
- Iron: 0.73 milligrams
- Magesizi: 32 milligrams
- Phosphorus: 81 milligrams
- Potaziyamu: 472 milligrams
- Sodium: ma milligrams 28
- Zinc: 0.48 milligrams
- Vitamini C: 35.0 milligrams
- Thiamine: 0.126 milligrams
- Riboflavin: 0.056 milligrams
- Niacin: miliri 0.980
- Pantothenic Acid: 0.224 milligrams
- Vitamini B6: 0.140 milligrams
- Vitamini B12: 0 micrograms
- Folate: 29 micrograms
- Vitamini D: 0 Zogwirizanitsa Mayiko
- Vitamini A: 3 Zogwirizanitsa Mayiko
- Vitamini E: 0.42 milligrams
- Vitamini K: 0.4 micrograms
Phytonutrients:
- beta-carotene: 1 micrograms
- beta-Cryptoxanthin: 0 micrograms
- Lopopeni: 0 micrograms
- Lutein ndi Zeaxanthin: 0 micrograms
Kuchokera
Dipatimenti ya Ulimi ya United States Yogwiritsa Ntchito Zachipatala National Nutrient Database ya Standard Reference Release 28. "Basic Report: 11436, Rutabagas, yophika, yophika, yophika, yopanda mchere." http://ndb.nal.usda.gov/ndb/foods/show/3152.