Ichi ndi otsika-carbu muzu masamba
Mitundu ya zitsulo zimakhala ndi masamba osachepera kotala kwa makatata, ndipo ndizo zisankho zabwino kwa anthu omwe amatsatira zakudya zochepa. Turnips ndi mamembala a banja lomwelo monga cabbages, kale, broccoli, ndi kolifulawa (cruciferous masamba). Mphamvu ya kukoma kwake imasiyanasiyana koma imakhala yofiira ndi kuphika. Maluwa otsekemera amakhalanso ndi thanzi komanso njira ina mukamafuna masamba obiriwira.
Kodi mumapeza masamba ovuta kwambiri kuti akhale owawa? Mwinamwake muli ndi kusiyana kwa mitundu yomwe imakupatsani inu kuyamwa mankhwala ena (phenylthiocarbamide) omwe amakonda kulawa.
Zakudya Zamadzimadzi ndi Fiber Counts for Turnips
- 1/2 chikho cha cubes zowonjezera zowonjezera: 3 magalamu a mphamvu (ukonde) makapu ndi 1 gramu ya fiber ndi 18 calories
- 1 piritsi yapakatikati, makilogalamu ochepa: 1/6 magalamu a mavitamini (yogwira) ndi ma gramu 2 a fiber ndi makilogalamu 34
- 1/2 chikho cha mpiru yophika yosakaniza: 3.5 magalamu a mphamvu (net) makapu ndi magalamu atatu a mchere ndi makilogalamu 25
Index for Glycemic Index ya Turnips
Palibe kafukufuku wa chiwerengero cha turnips cha glycemic. Pali phunziro limodzi la rutabagas , lomwe liri lofanana. Mndandanda wa glycemic wa phunzirolo unali 72.
Mtolo Wopweteka wa Turnips
Matendawa amalingalira kuchuluka kwa zakudya zomwe amadya komanso momwe zimakhudzira shuga ndi magazi. Mtengo wa zosachepera 10 umawoneka kuti uli wotsika.
- 1/2 chikho cha cubes zowonjezera: 1
- Mpikisano wokhala pakati, 1 olemera (1/4 pounds): 2
- 1/2 chikho cha mpiru yophika yosamba: 1
Ubwino waumoyo wa Turnips
Turnips ndi gwero lalikulu la vitamini C, gwero labwino kwambiri la kapangidwe, ndi potengera potassium, manganese, calcium, ndi vitamini B6. Mitundu yambiri yotchedwa Turnips imakhalanso ndiwo zamasamba (zomwe zimatchedwanso brassicas kapena cole crops).
Masamba a Cruciferous ali ndi glucosinolates kwambiri, omwe amadziwika ngati othandiza kuteteza matupi athu ku mitundu ina ya khansa. Iwo amathyoledwa mu thupi kulowa mu indoles, nitriles, thiocyanates, ndi isothiocyanates. Kufufuza kwa anthu ponena za ubwino wokhudza khansara kwakhala ndi zotsatira zosiyana. Glucosinates imakhalanso ndi antimicrobial ndi odana ndi yotupa katundu.
Mmene Mungaphike ndi Kutumikira Turnips
Mapiritsi akhoza kuphikidwa pafupifupi njira iliyonse yomwe mungaphike mbatata. Zitha kuzikidwa mu uvuni, zophika, zowonongeka, zophikidwa mu microwave, zimasungidwa pa chitofu, kapena zimakulungidwa. Mungathe ngakhale kupanga zophika zotsekemera zophika pansi. Zikhoza kutumizidwa zobiriwira (makamaka tizilombo toyambitsa tizilombo toyambitsa matenda), zowonongeka, zophikidwa m'madzi, zophikidwa, kapena zophikidwa ndi nyama monga momwe zimakhalira mumphika. Chophimba chokha ndicho kuti turnips aziphika mofulumira kuposa mbatata chifukwa ndizochepa kwambiri.
Zitsamba ndi zokometsera zomwe zimayenda bwino ndi turnips zimaphatikizapo adyo, ginger, nyama yankhumba, mpiru, sinamoni, maapulo, parsley, thyme, ndi tarragon. Yesetsani ndi mizu yochepa kwambiri ya masamba, ndipo muwone momwe mungasinthire mbatata ndi turnips.
> 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.
> Mbewu za Cruciferous ndi Kupewa Khansa. National Cancer Institute. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables- zochitika -sheet.
> Minich DM, Bland JS. Kubwereza kwa kachipatala kothandiza ndi chitetezo cha cruciferous masamba phytochemicals ". Zotsatira za Chakudya Chabwino 2007 Jun, 65 (6 Pt 1): 259-67
> USDA National Nutrient Database ya Standard Reference, Dipatimenti ya Ulimi ya United States. https://ndb.nal.usda.gov/ndb/.