Dave Parker
Kohlrabi shine ainihin haɓakar rigakafi: wani ɓangare na raw kohlrabi yana rufe kusan 100% na shawarar yau da kullun da ake buƙata na bitamin C. Abubuwan gina jiki na potassium, calcium da magnesium suna daidaita karfin jini, ƙarfafa ƙasusuwa da rage damuwa. Saboda sun ƙunshi 'yan carbohydrates kaɗan, kohlrabi kuma ya dace da abinci maras-carb.
Mai ba da bitamin - don tsarin rigakafi mai kyau
Kawai gram 100 na kohlrabi ya ƙunshi kusan 63 MG na bitamin C. A matsakaici, wannan yana sanya shi gaba da lemun tsami tare da 53 MG da lemu tare da 50 MG. Tare da wani ɓangare na 150 g na raw kohlrabi ka rufe kusan 100% na shawarar yau da kullum da ake bukata na bitamin C. A matsayin jagora: ƙananan tubers suna kimanin kimanin 250 grams. Kohlrabi don haka yana ƙarfafa tsarin rigakafi.
Idan ma'adinan bitamin C ɗinmu ya cika, wannan yana amfani da tsarin garkuwar jikin mu. Domin bitamin C yana shiga cikin matakai masu yawa na rayuwa. Daga cikin wasu abubuwa, yana da mahimmanci don haɓaka ƙwayoyin haɗin gwiwa, ƙasusuwa da hakora. Bugu da ƙari, bitamin C yana da tasirin antioxidant, wanda ke nufin yana kare sel daga radicals kyauta. A lokacin narkewa, yana inganta sha da amfani da baƙin ƙarfe daga abincin shuka kuma yana jinkirta samuwar nitrosamines, wanda zai iya haifar da ciwon daji.
Ganyen kohlrabi yana dauke da beta-carotene pigment , wanda ke juyar da shi zuwa bitamin A cikin jiki. Wannan zai iya kare kariya daga cututtukan zuciya da rage yawan matakan cholesterol. Misali, zaku iya yayyafa ganyen kohlrabi kamar alayyahu tare da albasa da tafarnuwa ko amfani da su a cikin kayan lambu mai santsi.
Kohlrabi kuma ya ƙunshi bitamin E , wanda ke ba da kayan lambu mai laushi ga fata da ƙarfin gashi.
Ana samun bitamin B1, B2 da B6 a cikin tuber kore mai haske, suna da mahimmanci ga tsarin juyayi, yaduwar jini da tsokoki.
Yana magance hawan jini kuma yana motsa narkewa
Har ila yau, Kohlrabi yana da abubuwa da yawa da za a bayar idan ya zo ga abubuwan gina jiki: Tare da 322 milligrams na potassium a kowace gram 100 , Ƙungiyar Jama'a don Gina Jiki (DGE) ta rarraba kohlrabi a matsayin abinci mai girma-potassium da low-sodium abinci. Shi ya sa ta ba da shawarar shi don hana hawan jini da bugun jini. Potassium kuma yana da hannu a matsayin cofactor na enzymes a cikin samuwar sunadarai da glycogen don haka yana da mahimmanci ga girma.
Kohlrabi kuma yana ba mu ma'adinai na calcium . DGE tana ba da shawarar buƙatun yau da kullun masu zuwa:
- Matasa masu shekaru 13 zuwa 18: 1200 MG kowace rana
- Yara masu shekaru 10 zuwa 12: 1100 MG kowace rana
- Manya: 1000 MG kowace rana
Kusan kashi ɗaya cikin huɗu na abubuwan da ake buƙata na calcium na yau da kullun za a rufe su da kwararan fitila 3 na kohlrabi.
Da kyar kowane mai da ƙananan adadin kuzari
Kohlrabi kusan ba shi da kitse kuma yana da adadin kuzari 23 kawai a cikin gram 100. Duk wanda yake so ya rasa nauyi yana da kyau ya haɗa da kohlrabi mai lafiya a cikin menu. An shirya tare da peeler kayan lambu, zaku iya yin noodles na kayan lambu masu lafiya daga kohlrabi.
Kohlrabi shine ingantaccen abinci don cin abinci wanda ya dogara da ƙarancin carb, don haka yana samun ta tare da 'yan carbohydrates. Tare da kawai a ƙarƙashin 4 grams na carbohydrates da 100 grams, kohlrabi ya dace da maye gurbin dankali, alal misali.
Anti-danniya kayan lambu godiya ga magnesium
Kohlrabi yana ɗaya daga cikin kayan lambu waɗanda zasu iya magance ƙarancin yanayi godiya ga babban abun ciki na magnesium. Masu bincike sun bayyana tasirin kamar haka: Ana ɗaukar magnesium a matsayin ma'adinan hana damuwa saboda yana hana ainihin abubuwan da ake saki a lokacin damuwa. A sakamakon haka, abinci mai arziki a magnesium irin su kohlrabi na iya samun tasiri mai kyau akan rashin kwanciyar hankali na ciki, rashin tausayi, rashin tausayi ko rashin barci. Kimanin milligrams 43 na ma'adinai suna cikin gram 100 na kohlrabi. Tuber yana auna tsakanin 200 da 500 grams. Abin da ke cikin magnesium ya fi girma a cikin koren ganye.
Antioxidants suna kare sel
Kohlrabi ya ƙunshi abu na biyu na shuka sulforaphane, man mustard wanda ke da tasirin antioxidant. Antioxidants suna kare jikin mu daga radicals masu kyauta, wadanda ke kai hari ga sel mu kuma suna iya haifar da cututtuka ko cutar da cututtuka irin su rikice-rikice na rayuwa. Yin amfani da kohlrabi kafin yin wanka zai iya taimakawa: sinadarin sulforaphane da ke cikinsa yana motsa jikin fata su samar da wasu ƙwayoyin furotin, wanda zai iya rage haɗarin kunar rana, alal misali.
A cikin 2012, wani binciken da Asibitin Jami'ar Heidelberg da Cibiyar Nazarin Ciwon daji ta Jamus ta yi ya zo ga ƙarshe cewa sulforaphane yana hana ci gaban ciwon daji na pancreatic kuma yana iya tabbatar da tasirin cutar sankara.
