Yintoni iCeleriac? Ingcambu yemifuno enezibonelelo ezimangalisayo

Umxholo

• Yintoni iCeleriac?
• IProfayili enomdla yeZondlo
• IziBonelelo zezeMpilo ezinokubakho
• Ipakishwe ngeAntioxidants
• Ngamana unokuxhamla impilo yentliziyo
• Ngamana unokuphucula ukugaya
• Ngamana Unokuwaqinisa Amathambo Akho
• Ngamana unganikezela ngeePropathi zeAnticancer
• Kulula ukongeza kwisidlo sakho
• Ukukhetha, ukuLungiselela kunye nokuGcina
• Ukupheka
• Iinkxalabo Zokhuseleko
• Umgca osezantsi

I-Celeriac yimifuno engaziwayo, nangona ukuthandwa kwayo kuyanda namhlanje.

Igcwele iivithamini ezibalulekileyo kunye neeminerals ezinokuthi zibonelele ngezibonelelo zezempilo.

Ngaphezulu, ixhaphake kakhulu kwaye inokufakwa ngokulula kwisidlo sakho njengenye indlela yeetapile kunye neminye imifuno yengcambu.

Eli nqaku likuxelela konke okufuneka ukwazi malunga ne-celeriac, kubandakanya isondlo sayo, izibonelelo kunye nokusetyenziswa kwayo.

Yintoni iCeleriac?

ICeleriac yingcambu yemifuno enxulumene neseleri, iparsley kunye neparsnips.

Igama layo lenzululwazi ngu Iapium tombolens var. rapaceum, ikwabizwa ngokuba yi-turnip-rooted celery, knob celery okanye ingcambu ye celery.

Ivela kwiMeditera kwaye yeyosapho olunye lwesityalo njengeminqathe.

I-Celeriac iyaziwa ngokubonakala kwayo okungaqhelekanga. Ijongeka ngokufana netheniphu yokujika gwenxa kwaye icoceke-mhlophe ngombala omdaka, omdaka ogutyungelwe kwiingcambu ezincinci. Inyama yayo egudileyo, emhlophe iyafana neetapile.

Amagqabi kunye nesiqu sesityalo zikhula ngaphezulu komhlaba kwaye zifana neseleri. Ngokwesiqhelo ilinganisa malunga nee-intshi ezi-4-5 (10-13 cm) ubukhulu kwaye inobunzima obujikeleze i-1-2 yeekhilogram (450-900 gram).

ICeleriac ithandwa kakhulu kwimimandla eseMpuma nakuMntla Yurophu njengengcambu yemifuno yasebusika kwaye isetyenziswa kakhulu kwisaladi, isuphu, i-casseroles kunye ne-stews. I-celeriac remoulade sisitya esidumileyo saseFransi, esifana necoleslaw.

Incasa yayo ifana nqwa nenxalenye ephezulu yeseleri, kwaye inokudliwa iluhlaza okanye iphekwe.

I-celeriac eluhlaza ine-crunchy texture, eyenza ukuba ibe longezo olugqibeleleyo kwiisaladi kunye ne-coleslaws. Xa iphekiwe, iswiti kancinci kwaye isebenza imasi kakuhle, ibhakwe, yosiwe okanye ibilisiwe.

Nangona elona xesha liphakamileyo linguSeptemba ukuya ku-Epreli, i-celeriac ihlala ifumaneka unyaka wonke.

I-Celeriac yingcambu yemifuno enxulumene neseleri. Ingonwatyelwa iluhlaza okanye iphekwe kwaye isebenza kakuhle kwiisaladi, kunye nokucocwa, ukubhaka, ukugcada okanye ukubiliswa.

IProfayili enomdla yeZondlo

I-Celeriac yindawo yamandla esondlo, igcwele ifayibha kunye neevithamini B6, C kunye noK. Ikwangumthombo olungileyo wee-antioxidants kunye neeminerali ezibalulekileyo, ezifana ne-phosphorus, i-potassium kunye ne-manganese.

I-ounce eyi-3.5 (i-100-gram) yokukhonza kwe-celeriac ibonelela (1, 2):

Kubalulekile ukuba uqaphele ukuba ukupheka i-celeriac kunokubangela ilahleko ethile ye-vithamini-umzekelo, ukubilisa i-celeriac kunciphisa umxholo wayo we-vitamin C nge-50% (2).

Akucaci ukuba ukupheka kuyichaphazela njani ivithamin K. Ukanti, ezinye iindlela zokupheka - ezinje ngokubhaka - zinokuthintela ilahleko ethile yeevithamini.

Ngee-5.9 gram ze-carbs nge-ounces ezi-3.5 (100 grams) yemifuno ephekiweyo, i-celeriac isempilweni, isezantsi-carb engenye kwiitapile (2).

Ngapha koko, i-crunchy, fresh, 3.5-ounce (100-gram) ekhonza i-celeriac eluhlaza ineekhalori ezingama-42 kunye ne-0.3 gram yeoyile-ukuyenza ibe kukutya okuneekhalori eziphantsi kakhulu (1).

ICeleriac inefibre eninzi kwaye ingumthombo olungileyo weevithamini B6, C kunye noK. Ikwaqulathe izimbiwa ezibalulekileyo, ezinje ngephosphorus, potassium kunye nemanganese. Ngaphezulu, kuncinci kumanqatha nakwiikhalori.

IziBonelelo zezeMpilo ezinokubakho

Ngenxa yokubonelela ngokufanelekileyo kwezondlo kunye ne-antioxidants, i-celeriac inokubonelela ngezibonelelo ezahlukeneyo zezempilo.

Ipakishwe ngeAntioxidants

I-Celeriac igcwele ii-antioxidants, ezichasene nokudumba - zisebenza ngokulwa neeradicals eziyingozi zasimahla, ngaloo ndlela zikhusela iiseli ezisempilweni kumonakalo.

Ngokwenza njalo, banokuzikhusela ngokuchasene neemeko ezininzi, ezinjengesifo sentliziyo, umhlaza kunye ne-Alzheimer's. Banokubonelela ngeziphumo ezichasene nokwaluphala (,).

I-Celeriac - ngakumbi eluhlaza - ikwangumthombo olungileyo wevithamini C, esebenza njenge-antioxidant kwaye inokuqinisa amajoni akho omzimba ().

Ngamana unokuxhamla impilo yentliziyo

I-Celeriac iphezulu kwi-potassium kunye ne-vitamin K, ebalulekileyo kwimpilo yentliziyo.

I-Potassium inokunceda ekulawuleni uxinzelelo lwegazi ngokuthomalalisa iziphumo ezibi zokutya ityuwa eninzi kubantu abanovakalelo ().

Ngapha koko, ukutya amanqanaba aphezulu e-potassium kunxulunyaniswe nomngcipheko osezantsi wemicimbi yezempilo, enje ngokubetha ().

Uhlalutyo lwe-meta lwe-16 olwenziwe ngophando lufumanise ukuba ukutya okuphezulu kwe-potassium kunxulunyaniswa ne-13% yokunciphisa umngcipheko wokubetha ().

UVitamin K unokunciphisa isifo sesifo sentliziyo ngokuthintela ukwakhiwa kwecalcium kwimithambo yegazi lakho. Olu lwakhiwo lunokubangela ukuba imithambo yegazi yakho ibe nzima kwaye imxinwa ().

I-Celeriac ikwanayo nevithamini C, enokuthi iphucule ukusebenza kwenqanawa yegazi kunye namafutha egazi kubantu abathile, njengaleyo inesifo seswekile okanye inqanaba eliphantsi levithamini C ().

Ngamana unokuphucula ukugaya

I-Celeriac ikhethwe njengokutya okuphezulu. Ukufumana ifayibha eyaneleyo yokutya kunokunceda ukwetyisa, imetabolism kunye nokuhamba kwamathumbu (11,,).

Kananjalo, oku kunokukhusela kwizifo ezithile, ezinje ngomhlaza wekolon ().

Ubungqina bubonisa ukuba ukutya okwaneleyo kwefayibha kubalulekile ukondla i-gut gut yakho eluncedo, ebaluleke kakhulu kwimimandla eyahlukeneyo yezempilo njengokukhusela isifo seswekile kunye nokutyeba kakhulu).

Ngamana Unokuwaqinisa Amathambo Akho

I-Celeriac ngumthombo otyebileyo we-phosphorus kunye ne-vitamin K, ebalulekileyo kumathambo asempilweni.

I-Vitamin K isebenza ngokukhuthaza ukufakwa kwe-calcium kunye nokuthintela ukulahleka kwethambo (,).

Uphengululo lwezifundo ezintlanu zokujonga zafumanisa ukuba abantu abaneevithamini K ezona zininzi babenomngcipheko ophantsi wama-22% wokuqhekeka kunalowo unentwana yokutya ().

Olunye uphononongo lwezifundo ezi-7 luqwalasele ukongeza nge-45 mg ye-vitamin K yonke imihla yokunciphisa umngcipheko wokuqhekeka kwe-hip ngama-77% ().

Ngaphezulu, ukongeza kwi-calcium, umzimba wakho ufuna amanqanaba afanelekileyo e-phosphorus ukomeleza amathambo.

Izifundo eziqwalaselweyo zafumanisa ukuba ukutya kakhulu i-phosphorus kunxulunyaniswa nempilo yethambo elingcono kunye nokwehla komngcipheko we-osteoporosis ().

Ngamana unganikezela ngeePropathi zeAnticancer

I-Celeriac iphezulu ku-vitamin K, onokuba neepropathi zomhlaza ().

Iityhubhu zovavanyo kunye nezilwanyana ezininzi zafumanisa ukuba ivithamin K inciphise ukukhula kunye nokusasazeka kweeseli ezinomhlaza (,,).

Uphononongo olukhulu lokujonga kubantu abangaphezulu kwama-24,000 abantu bafumanisa ukuba ivithamin K2 yayanyaniswa nomngcipheko omncinci wokukhula kunye nokufa ngumhlaza ().

Ukongeza, uphononongo lwezifundo ezintlanu kubantu abanomhlaza abaye benziwa utyando bafumanisa ukuba ukongeza kunye nevithamini K emva kotyando kuphucule ukusinda okupheleleyo emva konyaka omnye ().

Nangona kunjalo, uphando olongezelelekileyo lomntu luyafuneka ukumisela ukuba ngaba ivithamin K inokuwukhusela umhlaza.

I-Celeriac iphezulu kwii-antioxidants kunye nezakha mzimba ezithile ezinxulunyaniswa nezibonelelo zezempilo. Oku kubandakanya ukukhuselwa komhlaza othile kunye nokuphuculwa kokucola ukutya, kunye nentliziyo kunye nethambo.

Kulula ukongeza kwisidlo sakho

I-Raw okanye ephekwe, i-celeriac yimifuno eguquguqukayo kakhulu. Ingasetyenziselwa njengesiseko seesaladi okanye ii-coleslaws kwaye isebenza kakuhle, ibhekile, iyosiwa okanye ibilisiwe.

Nantsi indlela yokufaka i-celeriac kwisidlo sakho.

Ukukhetha, ukuLungiselela kunye nokuGcina

Nge-flavour efanelekileyo, khetha i-celeriac ephakathi - i-intshi ezi-3-4 (8-10 cm) ubukhulu-ngokugudileyo, nangaphezulu. Gwema ezinkulu, ezinzima ezinombala okanye ezinomhlaba.

Qiniseka ukuba iziko layo alinanto, nto leyo engumqondiso wokuba i-celeriac ikumgangatho ombi.

Ngaphezulu, imifuno ihlaziya ngakumbi, yomelela incasa yayo yeseleri.

Ukufumana ishelfini efanelekileyo, gcina i-celeriac engxoweni yeplastiki ngaphakathi kwigumbi lemifuno efrijini yakho.

Ukulungiselela ukupheka, hlamba kwaye ukhuhle imifuno ukuze ususe nabuphi na ubumdaka ngaphambi kokuba usike umphezulu nesiseko.

Emva koko, susa ngocoselelo isikhumba esirhabaxa ngemela ebukhali okanye isikhumba semifuno kwaye usike okanye usike inyama.

Njengoko i-celeriac ikhupha ngokukhawuleza okukhulu, thambisa iziqwenga zemifuno emanzini abandayo kunye nezilayi zelamula okanye ukutshiza iviniga emhlophe yewayini.

Ukupheka

I-Celeriac inokudliwa iluhlaza okanye iphekwe kwaye ilungiselelwe njengesitya esecaleni.

Nazi iingcebiso ezimbalwa zokukhonza:

• Yizame iluhlaza-isikiwe okanye igreyithi- kwiisaladi, i-coleslaw okanye i-French remriade remoulade.
• Bilisa kwaye usonge imifuno njengenye indlela yeetapile okanye enye imifuno yengcambu.
• Roast okanye bhaka i-celeriac njengeetapile.
• Yipheke kwaye uyixube isuphu, iisosi, iipayi kunye neekasi.

Sika kwii-chunks ezimile okwe rhabaxa, i-celeriac ihlala ibilisa kwimizuzu engama-20 kwaye igosa kwimizuzu engama-40.

I-Celeriac inokutyiwa iluhlaza okanye iphekwe kwaye yenza udibaniso olukhulu kwiitya ezininzi. Khetha i-celeriac ekumgangatho ophakathi ongafakwanga embindini wayo ukuze uqiniseke ngokutsha kunye nencasa efanelekileyo.

Iinkxalabo Zokhuseleko

I-Celeriac ithathwa njengekhuselekileyo kuninzi lwabantu. Nangona kunjalo, abanye banokufuna ukunciphisa okanye ukuphepha ukutya le mifuno.

I-Celeriac iphezulu kwi-vitamin K, enokuthi ichaphazele ukujiya kwegazi. Ke ngoko, abantu abanengxaki yokunqanda igazi abakwimithi efana ne-warfarin kufuneka bakuphephe ukusebenzisa kakhulu.

Ukongeza, amanqanaba aphezulu e-potassium kunye ne-phosphorus kwi-celeriac anokuyenza ingakulungelanga abantu abakwi-diuretics okanye abaneengxaki zezintso (,).

Ukuba uchaphazeleka nakweyiphi na kwezi meko, thetha nomboneleli wakho wezempilo malunga nokuba ukutya i-celeriac kufanelekile.

Okokugqibela, iikhompawundi ezithile ezikwi-celeriac, ezinjenge-bergapten, zinokuvuselela isibeleko sowasetyhini esinokubangela ukusikwa. Ke ngoko, akufuneki utye izixa ezikhulu ngexesha lokukhulelwa (28).

Uninzi lwabantu lunokutya ngokukhuselekileyo i-celeriac. Nangona kunjalo, abantu abaneengxaki zokuvala igazi okanye iingxaki zezintso, okanye abakhulelweyo okanye abathatha i-diuretics, kufuneka banciphise okanye bayiphephe.

Umgca osezantsi

I-Celeriac yingcambu yemifuno enxulumene neseleri.

Zityebile kwii-antioxidants kunye nezakha mzimba, zibonelela ngezibonelelo ezithandekayo zempilo, ezinje ngokuphuculwa kokugaya ukutya, impilo yethambo kunye nentliziyo, kunye neziphumo ezinokubakho zomhlaza.

Unokonwabela i-celeriac eluhlaza okanye ephekwe njengempilo esezantsi, esezantsi ye-carb kwiitapile kunye neminye imifuno yengcambu.

Ngobuqhetseba bayo, incasa efana neseleri, iprofayili enesondlo kunye nokuguquguquka, i-celeriac inokuba longezo olukhulu kukutya okusempilweni.