Dave Parker
Kohlrabi yog ib qho tshuaj tiv thaiv kab mob tiag tiag: ib feem ntawm cov kohlrabi nyoos npog yuav luag 100% ntawm cov lus pom zoo txhua hnub ntawm cov vitamin C. Cov as-ham, calcium thiab magnesium stabilizes ntshav siab, ntxiv dag zog rau cov pob txha thiab txo kev ntxhov siab. Vim tias lawv muaj ob peb cov carbohydrates, kohlrabi kuj tsim nyog rau cov khoom noj uas tsis muaj carb.
Tus muab vitamin - rau kev tiv thaiv kab mob zoo
Tsuas yog 100 grams ntawm kohlrabi muaj txog 63 mg ntawm vitamin C. Qhov nruab nrab, qhov no tso nws ua ntej ntawm txiv qaub nrog 53 mg thiab txiv kab ntxwv nrog 50 mg. Nrog rau ib feem ntawm 150 g ntawm raw kohlrabi koj npog yuav luag 100% ntawm cov kev pom zoo niaj hnub xav tau ntawm vitamin C. Raws li kev qhia: tubers me hnyav txog 250 grams. Kohlrabi yog li ntxiv dag zog rau peb lub cev tiv thaiv kab mob.
Yog tias peb cov khw muag vitamin C puv, qhov no muaj txiaj ntsig rau peb lub cev tiv thaiv kab mob. Vim tias vitamin C koom nrog ntau cov txheej txheem metabolic. Ntawm lwm yam, nws yog ib qho tseem ceeb rau kev loj hlob ntawm cov ntaub so ntswg, pob txha thiab cov hniav. Tsis tas li ntawd, vitamin C muaj cov nyhuv antioxidant, uas txhais tau hais tias nws tiv thaiv cov hlwb los ntawm cov dawb radicals. Thaum lub sij hawm kev zom zaub mov, nws txhim kho qhov nqus thiab siv cov hlau los ntawm cov zaub mov cog thiab ua kom qeeb ntawm kev tsim cov nitrosamines, uas tuaj yeem ua rau mob qog noj ntshav.
Cov nplooj kohlrabi muaj cov nroj tsuag xim beta-carotene, uas hloov mus rau hauv vitamin A hauv lub cev. Qhov no tuaj yeem tiv thaiv kab mob plawv thiab txo qis cov roj cholesterol. Piv txwv li, koj tuaj yeem sauté kohlrabi nplooj zoo li spinach nrog dos thiab qej los yog siv rau hauv cov zaub smoothie.
Kohlrabi kuj muaj vitamin E, uas muab cov zaub crunchy koj cov tawv nqaij thiab plaub hau zog.
Vitamin B1, B2 thiab B6 kuj muaj nyob rau hauv lub teeb ntsuab tuber, lawv yog ib qho tseem ceeb rau lub paj hlwb, ntshav ncig thiab cov leeg.
Counteracts ntshav siab thiab stimulates digestion
Kohlrabi kuj muaj ntau yam khoom noj thaum nws los txog rau cov as-ham: Nrog 322 milligrams ntawm cov poov tshuaj ib 100 grams, German Society for Nutrition (DGE) faib kohlrabi raws li cov zaub mov muaj cov poov tshuaj thiab tsawg-sodium. Yog vim li ntawd nws thiaj pom zoo kom tsis txhob muaj ntshav siab thiab mob stroke. Potassium tseem koom nrog ua cofactor ntawm enzymes hauv kev tsim cov proteins thiab glycogen thiab yog li tseem ceeb rau kev loj hlob.
Kohlrabi kuj muab peb cov ntxhia calcium. DGE pom zoo cov kev xav tau niaj hnub hauv qab no:
- Cov tub ntxhais hluas hnub nyoog 13 txog 18: 1200 mg ib hnub twg
- Cov menyuam hnub nyoog 10 txog 12 xyoos: 1100 mg ib hnub twg
- Cov neeg laus: 1000 mg ib hnub twg
Kwv yees li ib feem peb ntawm peb qhov kev xav tau calcium txhua hnub yuav tau them nrog 3 qhov muag teev ntawm kohlrabi.
Tsis tshua muaj rog thiab ob peb calories
Kohlrabi yuav luag tsis muaj rog thiab tsuas yog 23 calories ib 100 grams. Txhua tus neeg uas xav kom poob phaus yog qhia zoo kom suav nrog kev noj qab haus huv kohlrabi ntawm lawv cov zaub mov. Npaj nrog zaub peeler, koj tuaj yeem ua cov zaub mov noj qab haus huv tawm ntawm kohlrabi.
Kohlrabi yog cov zaub mov zoo tshaj plaws rau kev noj zaub mov uas yog raws li cov carbohydrates tsawg, thiab yog li tau txais los ntawm ob peb carbohydrates. Nrog rau qis dua 4 grams ntawm carbohydrates ib 100 grams, kohlrabi yog ib qho tsim nyog hloov rau qos yaj ywm, piv txwv li.
Anti-stress zaub ua tsaug rau magnesium
Kohlrabi yog ib qho ntawm cov zaub uas tuaj yeem tiv thaiv lub siab tsis zoo ua tsaug rau nws cov ntsiab lus magnesium siab. Cov kws tshawb fawb piav qhia cov txiaj ntsig raws li hauv qab no: magnesium yog suav tias yog cov ntxhia los tiv thaiv kev ntxhov siab vim tias nws inhibits cov lus tshaj tawm uas tau tso tawm thaum muaj kev ntxhov siab. Yog li ntawd, cov khoom noj uas muaj magnesium xws li kohlrabi tuaj yeem ua rau muaj kev cuam tshuam zoo rau sab hauv tsis xis nyob, chim siab, ntxhov siab lossis pw tsaug zog. Txog 43 milligrams ntawm cov ntxhia hauv 100 grams ntawm kohlrabi. Ib tuber hnyav ntawm 200 thiab 500 grams. Cov ntsiab lus magnesium yog ntau dua nyob rau hauv nplooj ntsuab.
Antioxidants tiv thaiv cov cell
Kohlrabi muaj cov nroj tsuag thib ob sulforaphane, cov roj mustard uas muaj cov nyhuv antioxidant. Antioxidants tiv thaiv peb lub cev tiv thaiv cov dawb radicals, uas tawm tsam peb cov hlwb thiab tuaj yeem ua rau lossis ua rau cov kab mob loj dua xws li metabolic ntshawv siab. Noj kohlrabi ua ntej hnub da dej kuj tseem yuav pab tau: sulforaphane nws muaj nkoos cov tawv nqaij hlwb tsim cov protein ntau, uas tuaj yeem txo qhov kev pheej hmoo ntawm tshav kub, piv txwv li.
Hauv xyoo 2012, kev tshawb fawb los ntawm Heidelberg University Tsev Kho Mob thiab German Cancer Research Center tau xaus lus tias sulforaphane inhibits kev loj hlob ntawm pancreatic cancer thiab tuaj yeem txhawb nqa cov txiaj ntsig ntawm kev kho mob.
