Sangalalani ndi zakudya za rutabagas
The rutabaga ndi muzu masamba omwe ali wathanzi kwa mbatata ndipo ali ndi zakudya zosiyanasiyana. Rutabagas anachokera ngati mtanda pakati pa mpiru ndi kabichi. Nthawi zina amatchulidwa kuti turnips chifukwa amakhala nawo mawonekedwe ofanana, koma amasiyana. Rutabagas kawirikawiri ndi yaikulu, ndipo nyama ya rutabagas zambiri ndi ya orang-yonyezimira (pamene thupi la turnip ndi loyera kwambiri).
Amamwa pang'ono zokoma kuposa turnips. Monga mpiru, mazira a rutabaga ndi masamba angathe kudyedwa - Muzu umaphikidwa chimodzimodzi ndi mbatata, ndipo masamba amagwiritsidwa ntchito mofanana ndi chard kapena sipinachi.
Ku North America, amatchedwa rutabagas, koma m'mayiko ena olankhula Chingerezi amadziwika kuti "Swedes." Maina ena a rutabagas ndi Swedish turnips, yellow turnips, neeps, ngakhale "tumshies" ndi "ziphuphu" m'madera akutali.
Zakudya Zam'madzi ndi Fiber mu Rutabagas
Chikho chimodzi cha magawo asanu a mazira a rutabaga amapereka 2 magalamu a fiber (omwe ali owirikiza a mbatata), magalamu 4 ogwira (net) makapu , komanso makilogalamu 25 okha. Poyerekeza ndi zina zamasamba , rutabaga ndi imodzi mwa zida zapamwamba pakutumikira, kupereka zoposa 12 peresenti ya zofunikira za tsiku ndi tsiku. Zothandizira zamagetsi mu chimbudzi poletsa kuchepetsa m'mimba ndi kudzimbidwa. Mitengo yapamwamba ya rutabaga imakuchititseni kumva bwino, zomwe zingakuthandizeni kudya pang'ono ngati mukufuna kulemera.
Index Index ndi Glycemic Load
Chifukwa cha zakudya zochepa zomwe zimapezeka mu rutabagas, masamba amenewa ndi abwino kwa anthu omwe ali ndi kachilombo ka shuga kapena mtundu wake. Glycemic index of rutabaga ndi 72, zomwe sizitsika kwambiri. Koma vuto lake la kuchepa kwa magazi ndilopansi pa 7 ndi chiwonetsero chabwino cha momwe chimagwiritsiridwa ntchito mthupi ndipo chingakhudze shuga ya magazi ndi insulini yankho.
Matenda a m'mimba osachepera 10 amadziwika kuti ndi otsika. Poyerekeza, mbatata ya russet yokhala ndi chiwerengero cha glycemic kuposa 100 ndi vuto la chifuwa cha 33.
Mavitamini ndi Zamchere
Rutabagas ndi gwero la vitamini C. Buku limodzi la rutabaga lili ndi magawo oposa theka la zofunikira zanu za tsiku ndi tsiku. Rutabagas ndi potassium abwino. Mchere monga manganese, zinki, magnesium, calcium, ndi phosphorous ndizofunika kwambiri pakukula ndi kukonza mafupa. Rutabagas ali ndi miyala yambiri yamtengo wapatali.
Mmene Mungasangalalire Rutabagas
Njira yokondweretsa komanso yosavuta yosangalalira ndi rutabagas ndiyo kuwawaza muwonekedwe mwachangu, kuthira mafuta ndi mchere ndi kuphika kuti apange rutabaga fries . Izi zikhoza kupanga mbale yothandizira kuti idye nyama ndi masamba ena.
Yesetsani ndi mbatata m'malo mwa rutabagas mu casseroles ndi stews. Yesani iwo atsekedwa. Mukhozanso kuigwiritsa ntchito mu supu, mwina cubed kapena pureed. Ngati simugwiritsa ntchito mbatata kwathunthu, kugwiritsa ntchito mbatata ndi rutabagas mu mbale ndi njira imodzi yochepetsera carbs ndi calories.
> Zotsatira:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Ma tebulo a Glycemic Index ndi Ma Glycemic Load Values: 2008. Chisamaliro cha shuga . 2008; 31 (12): 2281-2283. onetsani: 10.2337 / dc08-1239.
> Basic Report: 11436, Rutabagas, yophika, yophika, yotsekedwa, yopanda mchere. Dipatimenti ya Ulimi ya United States Pulogalamu Yowunikira Kafukufuku National Nutrient Database ya Standard Reference Release 28. http://ndb.nal.usda.gov/ndb/foods/show/3152.