Izibonelelo ezi-7 zezeMpilo ezinamandla zeRutabagas

Umxholo

• 1. Isondlo kwaye iphantsi kweekhalori
• 2. Iphezulu kwii-antioxidants
• 3. Ngamana ukuthintela ukwaluphala ngaphambi kwexesha
• 4. Ukukhuthaza impilo yamathumbu
• 5. Ngamana unokunceda ukunciphisa umzimba
• 6. Iphezulu kwi-potassium
• 7. Kulula ukongeza kwisidlo sakho
• Umgca wezantsi

IRutabaga yingcambu yemifuno eyeye Brassica Uhlobo lwezityalo, amalungu alo abizwa ngokungaqhelekanga njengemifuno ye-cruciferous.

Ingqukuva ngombala omdaka ngombala kwaye ikhangeleka ifana netheniphu. Ngapha koko, kudla ngokubizwa ngokuba ngumnqamlezo phakathi kwetheniphu nekhaphetshu.

I-rutabaga isisitya esikhulu sokutya eMntla Yurophu kwaye sikwaziwa ngamagama "swede" kunye "ne-turnip yaseSweden."

Banesondlo kakhulu kwaye bayaziwa ngomxholo wabo we-antioxidant.

Nazi izibonelelo ezi-7 zempilo kunye nesondlo se-rutabagas.

1. Isondlo kwaye iphantsi kweekhalori

I-Rutabagas ingumthombo obalaseleyo wezondlo.

Elinye i-rutabaga eliphakathi (i-386 gram) ibonelela ():

• Iikhalori: 143
• IiCarbs: Iigram ezingama-33
• Iprotheni: 4 iigrem
• Amafutha: 0.5 grams
• Ifayibha: 9 iigram
• Vitamin C: I-107% yeXabiso lemihla ngemihla (DV)
• Potassium: I-35% ye-DV
• Magnesium: I-18% ye-DV
• Ikhalsiyam: I-17% ye-DV
• Vitamin E: I-7% ye-DV

Njengoko ubona, i-rutabagas ingumthombo ogqwesileyo we-potassium, i-calcium, i-magnesium, kunye neevithamini E no-C. Zinexabiso elilinganiselweyo, i-vitamin B ebalulekileyo kwimetabolism, synthesis synthesis, kunye ne-DNA replication ().

Ngapha koko, i-rutabagas ibonelela ngexabiso elincinci le-phosphorus kunye ne-selenium. I-Phosphorus iyiminerali ebalulekileyo kwimveliso yamandla kunye nempilo yethambo, ngelixa i-selenium ibalulekile kwimpilo yokuzala (,).

Isishwankathelo I-Rutabagas ngumthombo otyebileyo we-calcium, i-magnesium, i-potassium, kunye neevithamini C kunye no-E, zikwangumthombo olungileyo we-folate kwaye zibonelela ngexabiso elincinci le-phosphorus kunye ne-selenium.

2. Iphezulu kwii-antioxidants

I-Rutabagas ingumthombo obalaseleyo we-antioxidants, kubandakanya iivithamini C kunye no-E.

I-Vitamin C yi-antioxidant ethomalalisa ii-radicals zasimahla, eziyimichiza eyonakalisayo eyonakalisa iiseli kwaye ikhokelele kuxinzelelo lwe-oxidative xa amanqanaba ephezulu kakhulu emzimbeni wakho. I-Vitamin C ikwadlala indima ephambili kwimpilo yomzimba, ukufakwa kwentsimbi, kunye ne-collagen synthesis ().

UVitamin E yi-antioxidant enyibilikayo enamafutha ekwalwa nokonakaliswa kweseli kwaye inceda ukugcina inwebu yeseli esempilweni ().

Into enomdla kukuba, iivithamini C kunye no-E zisebenza ngokubambisana. Emva kokuba ivithamin E iphelile, ivithamin C inceda ukuyivuselela, ivumela ezi antioxidants ukuba ziqhubeke nokukhusela iiseli zakho (,).

I-Rutabagas ikwanazo nezixa eziphezulu ze-glucosinolates, eziyinxalenye yeempawu zokulwa ne-antioxidant. Baye baboniswa ukunciphisa ukudumba kunye nokuba semngciphekweni wesifo sentliziyo kunye necolorectal, prostate, kunye nomhlaza webele (,,,, 11, 12).

Isishwankathelo I-Rutabagas ingumthombo olungileyo we-glucosinolates kunye neevithamini C kunye no-E. Ezi zizinto ezilwa nezifo ezinceda ukukhusela umzimba wakho kuxinzelelo lwe-oxidative.

3. Ngamana ukuthintela ukwaluphala ngaphambi kwexesha

Ukutya ukutya okuphezulu kwii-antioxidants kunokunceda ukunqanda ukuguga ngaphambi kwexesha.

Iimpawu ezininzi zokuguga zinokumodareyithwa kwindalo kunye nokutya kwakho, kunye nokunciphisa imisebenzi yokukhuthaza ukuvuvukala, njengokutshaya kunye nokukhanya kwelanga ().

I-Vitamin C yi-antioxidant enamandla efumaneka kwi-rutabagas enceda ekunciphiseni i-radicals yasimahla kulusu lwakho ebangelwe kukungcoliseka kunye nomonakalo ovela kukukhanya kwe-ultraviolet (UV) ().

Ikwadlala indima ephambili kulwakhiwo lwe-collagen, iprotein ebalulekileyo egcina ulusu lwakho lomelele. Ukuvezwa kwe-UV kungonakalisa i-collagen, kwaye ivithamin C idlala indima kuzo zombini i-collagen kunye nokuyikhusela (,).

I-Antioxidants eyaziwa ngokuba yi-glucosinolates nayo inokudlala indima ekhuselayo ekugugeni kolusu ().

Uphononongo lwamva nje lweemodeli zolusu zabantu ze-3D zifumanise ukuba ii-glucosinolates zanceda ukukhusela kumonakalo we-UV. Nangona kunjalo, uphando oluninzi luyafuneka ().

Isishwankathelo I-Rutabagas ngokwemvelo iphezulu kwi-vitamin C, ekhusela ulusu lwakho kumonakalo we-UV kunye nokukhuthaza ukuhlanganiswa kwe-collagen. Ezinye i-antioxidants kwi-rutabagas nazo zinokudlala indima ekhuselayo ekugugeni kolusu.

4. Ukukhuthaza impilo yamathumbu

URutabagas ngowona mthombo ubalaseleyo wefayibha.

Elinye i-rutabaga eliphakathi (i-386 gram) ibonelela nge-9 yeegram zefayibha, eyi-24% kunye ne-36% yesindululo sefayibha yemihla ngemihla yamadoda nabafazi, ngokulandelelana ().

Ziphezulu kwifayibha engenakunyibilika, enganyibiliki emanzini. Olu hlobo lwefayibha lunceda ukukhuthaza rhoqo kwaye longeze ubuninzi kwisitulo. Ifayibha ikondla i-gut gut enempilo, ikhuthaza i-microbiome ().

Ukutya okuphezulu kwifayibha kunxulunyaniswa nezibonelelo ezininzi zempilo, njengokuncipha komngcipheko womhlaza obomvu, isifo sentliziyo, kunye nohlobo lweswekile yesi-2 (,).

Isishwankathelo I-Rutabagas ingumthombo otyebileyo wefayibha, otyisa iintsholongwane ezisempilweni emathunjini akho kwaye unokunciphisa umngcipheko womhlaza wecolorectal, isifo sentliziyo, kunye nohlobo lwesibini lweswekile.

5. Ngamana unokunceda ukunciphisa umzimba

Ukongeza i-rutabagas kwisidlo sakho kunokunceda ukunciphisa umzimba.

Le ngcambu yemifuno iphezulu kakhulu kwifayibha kwaye ithatha ixesha elide ukuyetyisa, ikugcine uzive ugcwele ixesha elide. Oku kunokuthintela ukutya kakhulu kwaye, ekugqibeleni, ukuzuza ubunzima ().

Ngaphezulu, ukutya okuphezulu okunefayibha kunxulunyaniswa nokwahluka okukhulu kwe-gut gut bacteria. Uphando lwamva nje lubonakalisile ukuba olu nxibelelwano lubalulekile ekuthinteleni ukuzuza kwexesha elide ().

Okokugqibela, ukutya ukutya okunezakha-mzimba, ukutya okuneekhalori ezinje nge-rutabagas kunokutshintsha ukutya okungenampilo okuhlala kuphezulu kwiikhalori, amafutha kunye neswekile. Ke, i-rutabagas inokukhuthaza ubunzima bomzimba obunempilo ().

Isishwankathelo Ukusebenzisa i-rutabaga kunokunceda ukunciphisa umzimba ngokwandisa ukuzala kunye nokunceda ukuthintela ukutya kakhulu.

6. Iphezulu kwi-potassium

I-Rutabagas ingumthombo otyebileyo we-potassium, edlala indima ebalulekileyo emzimbeni wakho kwaye ibaluleke kakhulu kwimpilo yentliziyo ().

Elinye i-rutabaga eliphakathi (i-386 gram) ibonelela nge-1,180 mg ye-potassium, egubungela i-35% yeemfuno zakho zemihla ngemihla kwesi sondlo ().

I-Potassium ibalulekile ekubonakaliseni i-nerve kunye nokuncipha kwemisipha. Ikwasebenza ngokusondeleyo nesodiyam yokulawula ulungelelwaniso lolwelo, olubalulekileyo ekugcineni uxinzelelo lwegazi (24).

Abo batya ukutya okuphezulu kwi-potassium bahlala benomngcipheko ophantsi wokubethwa, uxinzelelo lwegazi kunye nesifo sentliziyo (,,).

Isishwankathelo I-Rutabagas ngokwendalo iphezulu kwi-potassium, izimbiwa ezilawula ulungelelwaniso lwamanzi, ukusayina kwe-nerve, kunye noxinzelelo lwegazi. Ukutya okune-potassium eninzi kunxulunyaniswa nomngcipheko omncinci wokubetha kunye nesifo sentliziyo.

7. Kulula ukongeza kwisidlo sakho

I-Rutabaga inokulungiswa ngeendlela ezininzi ezahlukeneyo kwaye iyafumaneka unyaka wonke, isenza imifuno elula ukongeza kwisondlo sakho.

Ungayonwabela i-rutabagas eluhlaza okanye uyipheke ngokufanayo nendlela opheka ngayo iitapile, kodwa qiniseka ukuba uyaxobuka ulusu, njengoko le mifuno ihlala ine-wax yokukhusela. Okwangoku, amagqabi ayo angongezwa kwiisaladi okanye isuphu.

I-Rutabagas inencasa emnandi kunye nencasa ekrakra. Ungabongeza kwizidlo ngeendlela ezahlukeneyo, kubandakanya:

• ibilisiwe kwaye icujiwe
• sika kwiifry kunye nefry
• Yosiwe eontini
• yongezwa kwisobho
• isikiwe kancinci kwaye yongezwa kwi-casserole
• grated ekrwada isaladi

Ngenxa yokuguquguquka kwabo kunambitheka kunye neendlela zokuzilungiselela, i-rutabagas inokuthi ithathe indawo yeetapile, iminqathe, iitheniphu, kunye neminye imifuno yengcambu kwiindlela ezininzi zokupheka.

Isishwankathelo I-Rutabagas ifumaneka ngokubanzi unyaka wonke. Ziyabiliswa, zicoliwe, zosiwe, okanye zityiwe ziluhlaza.

Umgca wezantsi

I-Rutabagas yimifuno enentliziyo egcwele iifayibha, iivithamini kunye nee-antioxidants.

Bakhuthaza iimvakalelo zokugcwala, ezinokuthintela ukutyeba. Ngapha koko, ziqulathe iikhompawundi ezinamandla ezinceda ukulwa nokudumba, ukuthintela ukwaluphala ngaphambi kwexesha, kwaye zinxulunyaniswa nomngcipheko omncinci wee-cancer ezahlukeneyo.

Ukuba ufuna ukudala ubuchule ekhitshini, i-rutabagas isisithako esihle sokuzama. Ziyamnandi kwaye kulula ukuzongeza kwiindlela ezininzi zokupheka.