Yintoni uKohlrabi? Isondlo, Izibonelelo kunye nokuSebenzisa

Umxholo

• Yintoni ikhohlrabi?
• Isondlo seKohlrabi
• Izibonelelo zezempilo ze kohlrabi
• Ephezulu kwii-antioxidants
• Ukukhuthaza amathumbu asempilweni
• Ngamana unokunciphisa umngcipheko wesifo sentliziyo
• Ixhasa amajoni omzimba aphilileyo
• Uyongeza njani i-kohlrabi kwisidlo sakho
• Umgca wezantsi

I-Kohlrabi yimifuno enxulumene nosapho lwekhaphetshu.

Isetyenziswa ngokubanzi eYurophu naseAsia kwaye iye yafumana ukuthandwa kwihlabathi liphela ngezibonelelo zayo zempilo kunye nokusetyenziswa kwezidlo.

Eli nqaku liphonononga i-kohlrabi, kubandakanya izondlo, izibonelelo kunye nokusetyenziswa okuninzi.

Yintoni ikhohlrabi?

IKohlrabi, ekwabizwa ngokuba yitheniphu yaseJamani, yimifuno enqamlezileyo.

Ngaphandle kwegama layo, i-kohlrabi ayisiyo ingcambu yemifuno kwaye ayisiyiyo yosapho lwetheniphu. Endaweni yokuba yeyakhe Brassica Uhlobo lwezityalo kwaye luhambelana nekhaphetshu, i-broccoli, kunye nekholifulawa ().

Inesiqu esinegqabi elide kunye nebhalbhu engqukuva edla ngokumfusa, luhlaza ocacileyo, okanye omhlophe. Ihlala imhlophe-tyheli ngaphakathi ().

Incasa kaKohlrabi kunye noburhabaxa ziyafana nezo zeziqu ze-broccoli kunye nekhaphetshu, nangona iswiti kancinci.

Ibhalbhu isetyenziswa ngokubanzi kwiisaladi kunye neesuphu kodwa inokuqhotswa okanye isuswe. Amagqabi kunye neziqu ziyacola kwaye zipheka ngokufanayo kwimigca eluhlaza.

I-Kohlrabi yimifuno enqamlezileyo ehambelana kakhulu nekhaphetshu. Amagqabi, iziqu kunye neebhalbhu zinokutyiwa ziluhlaza okanye ziphekiwe.

Isondlo seKohlrabi

I-Kohlrabi ngumthombo obalaseleyo wezondlo.

Ikomityi enye (i-135 yeegram) ye-kohlrabi eluhlaza ibonelela ():

• Iikhalori: 36
• IiCarbs: 8 iigrem
• Ifayibha: 5 iigrem
• Iprotheni: 2 iigrem
• Vitamin C: Iipesenti ezingama-93 zeXabiso leMihla ngemihla (DV)
• Vitamin B6: I-12% ye-DV
• Potassium: I-10% ye-DV
• Magnesium: I-6% ye-DV
• Imanganizi: I-8% ye-DV
• Umntu: I-5% ye-DV

Imifuno ngumthombo ogqwesileyo wevithamini C, isibulala-zintsholongwane esinamandla esikhusela umzimba wakho ekonakaleni okungafunekiyo kwaye sidlala indima ekupholiseni inxeba, ukuhlanganiswa kwe-collagen, ukufunxwa kwentsimbi, kunye nempilo yomzimba (,,,).

Ngapha koko, ityebile kwi-vitamin B6, exhasa impilo yomzimba, iprotheni metabolism, kunye nemveliso yeeseli ebomvu yegazi ().

Ikwangumthombo olungileyo we potassium, isimbiwa kunye ne-electrolyte ebalulekileyo kwimpilo yentliziyo kunye nokulingana kolwelo (, 9).

Okokugqibela, ikomityi enye (135 yeegram) ye-kohlrabi ibonelela malunga neepesenti ezili-17 kwiimfuno zakho zemihla ngemihla zefayibha. Ifayibha yokutya inceda ukuxhasa impilo yamathumbu kunye nolawulo lweswekile egazini (,).

Ikomityi enye (i-135 yeigrem) ye-kohlrabi ibonelela ngama-93% kwiimfuno zakho zemihla ngemihla ze-vitamin C. Ikwangumthombo olungileyo we potassium, ifayibha, kunye nevithamini B6.

Izibonelelo zezempilo ze kohlrabi

I-Kohlrabi isondlo kakhulu kwaye ibonelela ngezibonelelo ezahlukeneyo zempilo.

Ephezulu kwii-antioxidants

I-Kohlrabi iqulethe uluhlu olubanzi lwee-antioxidants, ezinjenge vithamin C, anthocyanins, isothiocyanates, kunye ne glucosinolates. Ezi yimixube yezityalo ekhusela iiseli zakho kumonakalo omkhulu wasimahla onokuthi wandise umngcipheko wesifo (,).

Ukutya okuphezulu kwimifuno ene-antioxidant etyebileyo njenge-kohlrabi inxulunyaniswa nomngcipheko wesifo seswekile, isifo se-metabolic kunye nokufa ngaphambi kwexesha ().

Ulusu lwe-kohlrabi emfusa ikakhulu li-anthocyanins ephezulu, uhlobo lwe-flavonoid enika imifuno neziqhamo umbala obomvu, omfusa, okanye oluhlaza. Ukutya okuphezulu kwee-anthocyanins kunxulunyaniswa nomngcipheko osezantsi wesifo sentliziyo kunye nokwehla kwengqondo (,,).

Yonke imibala eyahlukeneyo ye-kohlrabi iphezulu kwii-isothiocyanates kunye nee-glucosinolates, ezinamandla okulwa ne-antioxidants ezinxulumene nomngcipheko ophantsi womhlaza othile, isifo sentliziyo, kunye nokudumba (,,).

Ukukhuthaza amathumbu asempilweni

I-Kohlrabi iphezulu kwifayibha. Ngapha koko, unokufumana malunga neepesenti ezili-17 zeemfuno zakho zemihla ngemihla zekomityi enye (135 yeegram) yale mifuno ().

Iqulethe zombini ifayibha enyibilikayo kunye engenakunyibilika.

Eyokuqala inyibilika emanzini kwaye inceda ukugcina iswekile esempilweni kunye namanqanaba e-cholesterol. Kwelinye icala, ifayibha engenakunyibilika ayophuki emathunjini akho, inceda ukongeza isambuku kwisitulo sakho kunye nokukhuthaza ukuhamba rhoqo kwamathumbu ().

Ngapha koko, ifayibha ngowona mthombo wamandla ophantsi wentsholongwane egazini, enje IBifidobacteria kwaye ILactobacilli. Ezi bhaktheriya zivelisa i-acids chain-short acids, ezondla iiseli zamathumbu akho kwaye inokukhusela kwisifo senhliziyo kunye nokukhuluphala (,).

Ukongeza, i-microbiome yamathumbu esempilweni inxulunyaniswa nenkqubo yomzimba yokuzikhusela esempilweni kunye nomngcipheko osezantsi wokutyeba kakhulu kunye nezifo zamathumbu (,,,).

Ngamana unokunciphisa umngcipheko wesifo sentliziyo

I-Kohlrabi iqulethe izityalo ezinamandla ezibizwa ngokuba zii-glucosinolates kunye ne-isothiocyanates, ezifumaneka ikakhulu kwimifuno enqatyisiweyo.

Ukutya okuphezulu kweglucosinolate kunxulunyaniswa nomngcipheko osezantsi wesifo sentliziyo ngenxa yeli khompawundi ukukwazi ukwandisa imithambo yegazi kunye nokunciphisa ukudumba. Ngapha koko, ii-isothiocyanates zineempawu zokulwa ne-antioxidant ezinokuthintela ukwakhiwa kweplate kwimithambo yakho ().

Isifundo sexesha elide kuma-1,226 abasetyhini abaneminyaka engama-70 okanye nangaphezulu bafumanise ukuba ukutya ukutya okutyebileyo kwimifuno ye-cruciferous kunxulunyaniswa nomngcipheko ophantsi we-13% wokufa kwesifo sentliziyo kuyo yonke i-10-gram yokunyuka kwefayibha ngosuku ().

Ngapha koko, i-kohlrabi emfusa iphezulu kwii-anthocyanins, eziye zaboniswa ukunciphisa uxinzelelo lwegazi kunye nomngcipheko wokuhlaselwa sisifo sentliziyo (,,).

Okokugqibela, ukutya okunefayibha ephezulu kunokukhusela kwisifo sentliziyo. Olunye uphononongo lwezifundo ezili-15 lufumanise ukuba ukutya okunotyebileyo kwesi sondlo kunciphise umngcipheko wokufa ngenxa yesifo sentliziyo ngama-24%, xa kuthelekiswa nokutya okunefayibha ephantsi (,).

Ixhasa amajoni omzimba aphilileyo

Izakha mzimba kwi kohlrabi zinokuxhasa amajoni akho omzimba.

Le mifuno iphezulu kwi-vitamin B6, ebalulekileyo kwimisebenzi emininzi, kubandakanya iprotheni metabolism, ukukhula kweeseli ezibomvu, kunye nokusebenza komzimba ().

I-Vitamin B6 iyabandakanyeka kwimveliso yeeseli ezimhlophe zegazi kunye nee-T-seli, ezizintlobo zeeseli zomzimba ezilwa nezinto zangaphandle kwaye ziphambili kwinkqubo yomzimba yokuzikhusela. Ukunqongophala kwesi sondlo kunxulunyaniswa nenkqubo yamajoni omzimba ebuthathaka (,).

Ukongeza, i-kohlrabi ngumthombo ogqwesileyo we-vitamin C, enokuxhasa ukusebenza kweeseli ezimhlophe kwaye, ekugqibeleni, yomeleze amajoni akho omzimba ().

I-Kohlrabi ipakisha izakhamzimba kunye nee-antioxidants ezinokunyusa impilo yomzimba kunye nokunciphisa umngcipheko wesifo esinganyangekiyo. Kwakhona, umxholo wayo wefayibha ephezulu uxhasa i-gut microbiome esempilweni.

Uyongeza njani i-kohlrabi kwisidlo sakho

Ngokuqhelekileyo ikhulile kwiinyanga zasebusika, i-kohlrabi inokufumaneka kwiindawo ezininzi zokutya.

Iibhalbhu ze-kohlrabi ezingafunekiyo zinokucolwa okanye zigalelwe kwisaladi okanye zinanditshwe njengeqhekeza eliqhekezayo kunye nehummus. Nangona kunjalo, unokufuna ukuchuba ulusu, kuba abanye abantu bakufumanisa kunzima kakhulu.

Inokuphekwa ngeendlela ezininzi, ezinje ngokubiliswa, ukugutywa, okanye ukosiwa.

Okwangoku, amagqabi ayo angongezwa kwisaladi, isuswe kwifry, okanye yongezwe kwisuphu.

Ngaphezu koko, ibhalbhu inokuthi ithathe indawo yemifuno ecekeceke njenge-broccoli, ikhaphetshu, iradishi, kunye neetapile, ngelixa amagqabi enokusetyenziswa endaweni ye-kale, isipinatshi, okanye olunye uhlaza.

I-Kohlrabi lulongezo olumnandi nolulula kwiindlela ezininzi zokupheka. Zombini iibhalbhu kunye namagqabi angatyiwa eluhlaza okanye aphekwe kwaye asebenze njengotshintsho olulula kwiindlela ezininzi zokupheka. Okwangoku, unokufuna ukuchuba isikhumba sayo ukuba ufumanisa ukuba kunzima kakhulu.

Umgca wezantsi

IKohlrabi ipakishwe zizondlo ezinxulunyaniswa nezibonelelo ezahlukeneyo zempilo.

Ityebile kwifayibha, ebalulekileyo kumathumbu asempilweni kunye nokwetyisa okufanelekileyo.

Kwaye, izondlo zayo ezininzi kunye nezityalo zixhasa amajoni akho omzimba kwaye zinokwehlisa umngcipheko wesifo sentliziyo, umhlaza othile kunye nokudumba.

Ukuba ufuna ukuzama imifuno emitsha, i-kohlrabi yinto elula, elula yokwenza ukongeza kwiiresiphi zakho.