Yintoni i-Escarole, kwaye ityiwa njani?

Umxholo

• Yintoni i-escarole?
• Iprofayile yesondlo
• Izibonelelo zezempilo ze-escarole
• Ngamana unokukhuthaza impilo yamathumbu
• Ngamana unokuxhasa impilo yamehlo
• Ngamana unokunciphisa ukudumba
• Ngamana unokukhuthaza impilo yethambo kunye nentliziyo
• Uyilungiselela njani kwaye uyitye iesparole
• Ukulumkela
• Umgca wezantsi

Ukuba uyakonwabela ukutya kwase-Italiyane, usenokuba sele udibene ne-escarole-eluhlaza, enombala oluhlaza okrakra ekhangeleka ngathi yi lettuce.

I-Escarole sisithako sendabuko kwisobho somtshato wase-Italiya, esihlala sidibanisa le mifuno kunye ne-pasta encinci, engqukuva kunye nenyama yebhola okanye isoseji kumhluzi wenkukhu. Olu luhlaza luhlaza lunokufumaneka kwi-stews, iisaladi kunye neepasta.

Nangona kunjalo, abantu abaninzi abazi ukuba bahlela i-escarole njenge-endive okanye i-lettuce.

Eli nqaku lichaza yonke into ofuna ukuyifumana malunga ne-escarole, kubandakanya izakhamzimba zayo, izibonelelo zezempilo, kunye nokusetyenziswa okuphekwayo.

Yintoni i-escarole?

Escarole (Iicichorium endivia) ulilungu losapho lwechicory. Ihlala ingabhidaniswa ne-lettuce kuphela kodwa nezihlobo zayo zezityalo, ezibandakanya i-curve endive, i-radicchio, i-frisée, kunye neminye imifuno eluhlaza ekrakra (, 2).

Ngokobuchwephesha, i-escarole ithathwa njengeindidi ezinamagqabi amcaba e-endive. Into edla ngokubizwa ngokuba yi "endive" yiBelgian endive, isityalo esimthubi-luhlaza kunye nophahla oluqinileyo, amagqabi ombini (2).

Kuyafana, uya kuhlala usifumana esi sityalo sentliziyo sidityaniswe neekele kunye neelethisi kwivenkile enkulu.

Ngelixa i-escarole ijongeka njenge-lettuce yentloko yebhotolo, ungabahlukanisa kuba i-escarole inamagqabi abanzi, aluhlaza anemiphetho edibeneyo, edibeneyo edibanisa i-rosette-ngelixa amagqabi ebanzi alethisi enewayini kwaye egudile (, 2).

Ngokungafaniyo neletisi, i-escarole inikezela ubukrakra obumnandi kunye nokusebenza ngokuchaseneyo. Inobulali kwaye ithenda kune-curly endive.

Ngelixa iyinzalelwane ye-East Indies, i-escarole ikhula kwiindawo ezahlukeneyo zemozulu kwaye ngoku iyafumaneka kwihlabathi jikelele. Iyaziwa ngokukodwa kwi-Italian cuisine (2).

U-Escarole yipendive enamagqabi amdaka osapho lwe-chicory. Amagqabi abanzi ajijekile, imiphetho edibeneyo ewahlula kwi lettuce yentloko yebhotolo. Ngelixa likrakra kune lettuce, libukhali kancinci kune-endive curly.

Iprofayile yesondlo

Njengamanye amalungu osapho lwe-chicory, i-escarole ifumana amanqaku ayo akrakra kwisityalo esibizwa ngokuba yi-lactucopicrin, ekwabizwa ngokuba yi-intybin (,).

Kwaye ngokufanayo nakweminye imifuno enamagqabi, le veggie ipakisha izakha mzimba kwiikhalori ezimbalwa. Zonke iikomityi ezi-2 (85 gram) ze-escarole eluhlaza-malunga nesinye kwisithandathu kwintloko ephakathi-zibonelela (,):

• Iikhalori: 15
• IiCarbs: Iigrama ezi-3
• Iprotheni: 1 gram
• Amafutha: 0 iigramu
• Ifayibha: Iigrama ezi-3
• Intsimbi: Iipesenti ezi-4 zeXabiso leMihla ngemihla (DV)
• Vitamin A: I-58% ye-DV
• Vitamin K: I-164% ye-DV
• Vitamin C: I-10% ye-DV
• Umntu: I-30% ye-DV
• Zinc: I-6% ye-DV
• Ibhrasi: I-9% ye-DV

Ngeekhalori ezimbalwa kwaye akukho mafutha, ii-escarole iimfumba zeemicronutrients kunye nefayibha- ziikomityi ezi-2 eziluhlaza (85 gram) ezisa i-12% ye-DV yefayibha ().

Ngaphezu, le nkonzo inye ibonelela nge-9% ye-DV yobhedu kunye ne-30% yefayile. ICopper ixhasa amathambo afanelekileyo, izihlunu ezihlangeneyo, kunye nokwakheka kweeseli ezibomvu zegazi, ngelixa ifolate inceda ukuqinisekisa imetabolism efanelekileyo kunye nokwenza iiseli ezibomvu nezimhlophe zegazi (,).

Zombini iiminerali zibaluleke ngokukodwa kuphuhliso olululo lomntwana kwaye ke kubalulekile ukuba abasetyhini abakhulelweyo okanye bacwangcise ukukhulelwa (,).

I-Escarole ipakisha ifayibha kunye nezakha mzimba ezininzi, kubandakanya ubhedu, i-folate, kunye neevithamini A, C, kunye no-K-zonke zineekhalori ezimbalwa kunye namafutha e-zero.

Izibonelelo zezempilo ze-escarole

I-Escarole ine-dense-dense kwaye inezinto ezininzi ezinokubakho kwezempilo.

Ngamana unokukhuthaza impilo yamathumbu

Ezi ndidi zimbini zefayibha-inyibilikayo kwaye ayinyibiliki- yenza ngokwahlukileyo emzimbeni wakho.

Ngelixa iifayibha ezinyibilikayo zinyibilikisa isitulo sakho kwaye zondla iintsholongwane ezinobungane emathunjini akho, uhlobo olunganyibilikiyo ludlula kwinkqubo yokugaya lungatshintshanga, lukhuthaza impilo yamathumbu ngokutyhala ukutya ngokuhambisa amathumbu kunye nokukhuthaza ukuhamba kwamathumbu ().

Ngokukodwa, i-escarole ibonelela ikakhulu nge-fiber engenakunyibilika. Ukuqhayisa nge-12% yemfuno zakho zemihla ngemihla zefayibha ngeekomityi ezi-2 (i-85 gram), inokukunceda ukugcina amathumbu akho rhoqo kwaye kuthintele ukungonwabi kwesisu kunye nokufumba (,,).

Ngamana unokuxhasa impilo yamehlo

U-Escarole usisityebi kwi-provitamin A, ebonelela nge-54% ye-DV kwiikomityi ze-2 kuphela (i-85 gram) (,).

Le vithamini ikhuthaza impilo yamehlo, njengoko iyinto ebalulekileyo ye-rhodopsin, i-pigment kwi-retina yakho enceda ukuqonda phakathi kokukhanya nobumnyama ().

Ukusilela kwamavithamini A kunxulunyaniswa nemicimbi ebonakalayo njengobumfama ebusuku, imeko apho abantu bangaboni kakuhle ebusuku kodwa bangabi nangxaki ngombono wabo emini).

Ukusilela kweVitamin A kukwanxulunyaniswa nokudodobala kwe-macular, ukwehla okunxulumene nobudala kwamehlo okubangela ubumfama (,).

Ngamana unokunciphisa ukudumba

Ukongeza kwiprofayili yayo enesondlo, i-escarole inama-antioxidants amaninzi anamandla, akhusela umzimba wakho kuxinzelelo lwe-oxidative kunye neemolekyuli ezingazinzanga ezibizwa ngokuba zii-radicals zasimahla. Uxinzelelo lwexesha elide lwe-oxidative lunokubangela ukudumba ().

Izifundo zibonisa ukuba i-kaempferol, i-antioxidant kwi-escarole, inokuzikhusela iiseli zakho ekuvukeleni okungapheliyo (,,).

Nangona kunjalo, ezi zifundo zikhawulelwe kwiigundane kunye neetyhubhu zovavanyo. Uphando lomntu luyafuneka ukuze uqonde ngokupheleleyo iziphumo ze-kaempferol kukudumba (,,).

Ngamana unokukhuthaza impilo yethambo kunye nentliziyo

I-Vitamin K ibalulekile ekunqandeni igazi okuqhelekileyo, kunye nokulawula amanqanaba e-calcium entliziyweni nasemathanjeni. Imifuno eluhlaza njenge-escarole ihambisa i-subtype ebizwa ngokuba yi-vitamin K1.

Le mifuno inikezela nge-164% yeemfuno zakho zemihla ngemihla zesi sondlo ngekomityi ye-2 (85-gram) yokukhonza okuluhlaza (,,).

Isifundo seminyaka emi-2 kwabasetyhini abangama-440 be-postmenopausal bafumanise ukuba ukongeza nge-5 mg ye-vitamin K1 mihla le kukhokelele ekunciphiseni kwe-50% kwimithambo yethambo, xa kuthelekiswa neqela le-placebo ().

Ngaphaya koko, isifundo seminyaka emi-3 ngo-181 sabasetyhini abasele besemini baye bafumanisa ukuba ukudibanisa ivithamin K1 kunye nevithamin D kunciphise kakhulu ukuqina kwemithambo ehambelana nesifo sentliziyo ().

Ukutya okwaneleyo kwe-vitamin K kunxulunyaniswa nokwehla komngcipheko wesifo sentliziyo kunye nokufa kwangoko kule meko ().

Izibonelelo ezininzi zika-Escarole zibandakanya ukuxhasa amathumbu kunye nempilo yamehlo. Isenokunciphisa ukudumba kunye nokukhuthaza ukujija kwegazi kunye nempilo yethambo.

Uyilungiselela njani kwaye uyitye iesparole

U-Escarole yi-veggie eguquguqukayo kodwa uboleka ngokukodwa kwiisaladi ezingavuthiyo kunye nezitya ze-heartier. Amagqabi awo angaphandle ayakrakra kwaye ayadla, ngelixa amagqabi awo angaphakathi amthubi eswiti kunye nethenda.

I-asidi efana nejusi yelamuni okanye iviniga iyabala ubukrakra be-escarole eluhlaza. Ukuba unovakalelo kwiincasa ezibukhali, ukupheka kuya kunceda nokukuxuba. Kule vein, ungayifaka okanye uyongeze kwisuphu.

U-Escarole usebenza nakwi-grill. Ukuyigcoba, sika imifuno kwisine ubude. Emva koko, ibrashi kwioyile ye-canola, enendawo ephezulu yomsi kunezinye iioyile kwaye akunakufane kwenzeke ukuba ivelise iikhompawundi ezinobungozi kubushushu obuphezulu (,).

Emva koko ufefe ityuwa kunye nepepile kwaye uyigrayise malunga nemizuzu emi-3 kwicala ngalinye. Yikhonze ngeesosi zakho ozithandayo okanye ngeediphu, ezinje nge-lemony yoghurt yesiGrike okanye idiphu emhlophe yebhontshisi.

Ungayitya i-escarole iluhlaza kwiisaladi okanye uyipheke ngeendlela ezahlukeneyo, kubandakanya ukujija kunye nokosa. Ukongeza ii-asidi kuya kunciphisa ubukrakra, njengoko kuya kuyipheka.

Ukulumkela

Njengayo nayiphi na imifuno eluhlaza, i-escarole kufuneka ihlanjwe kakuhle emanzini acocekileyo, abalekayo ngaphambi kokuyitya. Oku kunciphisa isoyikiso sezifo ezibangelwa kukutya ngokukhupha iintsholongwane eziyingozi (,).

Nangona oluhlaza lunamagqabi lusempilweni ngendlela emangalisayo, abantu abathatha abacoci gazi banokufuna ukumodareyitha ukutya kwabo.

Kungenxa yokuba abacoci gazi abanjenge warfarin baziwa ukuba banxibelelana nevithamin K. Ukuhla ngokukhawuleza kwamanqanaba ale vithamini kunokuphikisana negazi lakho, kukubeka emngciphekweni weziphumo ebezingalindelekanga, ezinje ngegazi, ezingakhokelela kwisifo ukuhlaselwa yintliziyo (, ).

Ngaphezu koko, ukutya i-escarole rhoqo kunokwandisa amatye kwizintso kubantu abaneengxaki zezintso. Umxholo wayo ophakamileyo we-oxalate-isityalo esincedisa ukulahla i-calcium egqithisileyo-inokuba netyala, njengoko le nto ihluzwa zizintso zakho ().

Qiniseka ukuba uhlamba isarole yakho kakuhle phambi kokuba uyitye. Abantu abathatha abacoci gazi okanye abaneengxaki zezintso banokufuna ukubeka esweni ukutya kwabo.

Umgca wezantsi

I-Escarole yi-endive enamagqabi abanzi ekhangeleka njenge-lettuce yebhotolo yentloko egcinayo kumagqabi ayo athe kratya. Ukulinganisa amanqaku akrakra, unokuyipheka okanye ufefe ngejusi yelamuni okanye iviniga.

Le mifuno izisa izibonelelo ezininzi zamehlo akho, amathumbu, amathambo kunye nentliziyo. Yenza udibaniso olukhulu kwiisaladi kunye neesuphu- kwaye inokudityaniswa.

Ukuba unomdla wokwahluka kwenkqubo yakho yemifuno, zama oluhlaza luhlaza olunamagqabi.