Dave Parker
Kohlrabi ke 'mele oa' mele oa ho itšireletsa mafung: karolo ea kohlrabi e tala e koahela hoo e ka bang 100% ea tlhokahalo ea letsatsi le letsatsi e khothalletsoang ea vithamine C. Limatlafatsi tsa potasiamo, calcium le magnesium li tsitsisa khatello ea mali, li matlafatsa masapo le ho fokotsa khatello ea kelello. Hobane li na le lik'habohaedreite tse fokolang, kohlrabi e boetse e loketse lijo tse nang le carb e tlase.
Mofani oa vithamine - bakeng sa tsamaiso e ntle ea 'mele ea ho itšireletsa mafung
Ligrama tse 100 feela tsa kohlrabi li na le hoo e ka bang 63 mg ea vithamine C. Ka karolelano, sena se e beha ka pele ho lisirilamunu tse nang le 53 mg le lilamunu tse nang le 50 mg. Ka karolo ea 150 g ea kohlrabi e tala u koahela hoo e ka bang 100% ea tlhokahalo e khothalletsoang ea letsatsi le letsatsi ea vithamine C. E le tataiso: li-tubers tse nyenyane li boima ba ligrama tse 250. Kohlrabi ka hona e matlafatsa sesole sa rona sa 'mele.
Haeba mabenkele a rona a vithamine C a tletse, sena se thusa sesole sa rona sa 'mele. Hobane vithamine C e ameha mekhoeng e mengata ea metabolism. Har'a lintho tse ling, ke habohlokoa bakeng sa ntshetsopele ya dinama tse nyenyane tse, masapo le meno. Ho feta moo, vithamine C e na le phello ea antioxidant, e bolelang hore e sireletsa lisele ho li-radicals tsa mahala. Nakong ea tšilo ea lijo, e ntlafatsa ho monya le ho sebelisoa ha tšepe lijong tsa limela le ho liehisa ho etsoa ha nitrosamines, e ka bakang mofetše.
Makhasi a kohlrabi a na le pigment ea semela beta-carotene, e fetoloang ho ba vithamine A 'meleng. Sena se ka sireletsa khahlanong le lefu la pelo le ho theola k'holeseterole e phahameng. Ka mohlala, u ka senya makhasi a kohlrabi joaloka spinach le eiee le konofolo kapa ua li sebelisa ka smoothie ea meroho.
Kohlrabi e boetse e na le vithamine E, e fanang ka meroho e hlabang letlalo le moriri oa hau.
Vithamine B1, B2 le B6 le tsona li fumanoa ka tuber e tala e bobebe, e bohlokoa bakeng sa tsamaiso ea methapo, phallo ea mali le mesifa.
E lwantsha kgatello e phahameng ya madi mme e hlohlelletsa tshilo ya dijo
Kohlrabi e boetse e na le lintho tse ngata tse fanang ka tsona ha ho tluoa tabeng ea limatlafatsi: Ka 322 milligrams ea potassium ka ligrama tse 100, Mokhatlo oa Jeremane oa Nutrition (DGE) o khetholla kohlrabi e le lijo tse phahameng tsa potasiamo le tse tlaase tsa sodium. Ke kahoo a e khothalletsang ho thibela khatello e phahameng ea mali le stroke. Potassium e boetse e ameha joalo ka cofactor ea li-enzyme ho thehoeng ha liprotheine le glycogen 'me ka hona e bohlokoa bakeng sa kholo.
Kohlrabi e boetse e re fa mineral calcium . DGE e khothaletsa tlhoko e latelang ea letsatsi le letsatsi:
- Bacha ba lilemo li 13 ho isa ho 18: 1200 mg ka letsatsi
- Bana ba lilemo li 10 ho isa ho tse 12: 1100 mg ka letsatsi
- Batho ba baholo: 1000 mg ka letsatsi
Hoo e ka bang kotara ea tlhoko ea letsatsi le letsatsi ea k'halsiamo e tla koaheloa ka li-bulbs tse 3 tsa kohlrabi.
Ha ho mafura le lik'hilojule tse fokolang
Kohlrabi e batla e se na mafura 'me e na le lik'hilojule tse 23 feela ka ligrama tse 100. Mang kapa mang ea batlang ho theola boima ba 'mele o eletsoa hantle ho kenyelletsa kohlrabi e phetseng hantle ho menu ea bona. E reriloeng ka peeler ea meroho, u ka etsa li-noodle tsa meroho tse phetseng hantle ka kohlrabi.
Kohlrabi ke lijo tse nepahetseng bakeng sa lijo tse thehiloeng ho carb e tlase, 'me ka hona li phela ka lik'habohaedreite tse fokolang. Ka ligrama tse ka tlase ho 4 tsa lik'habohaedreite ka ligrama tse 100, kohlrabi ke sebaka se loketseng sa litapole, mohlala.
Meroho e khahlanong le khatello ea maikutlo ka lebaka la magnesium
Kohlrabi ke e 'ngoe ea meroho e ka thibelang maikutlo a tlaase ka lebaka la ho ba le magnesium e ngata. Bafuputsi ba hlalosa phello ka tsela e latelang: magnesium e nkoa e le diminerale e khahlanong le khatello ea kelello hobane e thibela lintho tsa manqosa tse lokolloa nakong ea khatello ea kelello. Ka lebaka leo, lijo tse nang le magnesium tse ngata joalo ka kohlrabi li ka ba le phello e ntle ho se phomole ka hare, ho teneha, ho hlonama kapa mathata a ho robala. Hoo e ka bang limiligrama tse 43 tsa minerale li ka ligrama tse 100 tsa kohlrabi. Tuber e boima ba ligrama tse 200 ho isa ho tse 500. Tekanyo ea magnesium e phahame le ho feta makhasi a matala.
Li-antioxidants li sireletsa lisele
Kohlrabi e na le ntho ea bobeli ea semela sa sulforaphane, oli ea mosetareta e nang le phello ea antioxidant. Li-antioxidants li sireletsa 'mele ea rona khahlanong le li-radicals tsa mahala, tse hlaselang lisele tsa rona mme li ka baka kapa tsa mpefatsa mafu a joalo ka mathata a metabolism. Ho ja kohlrabi pele ho chesoa ke letsatsi ho ka boela ha thusa: sulforaphane eo e nang le eona e susumetsa lisele tsa letlalo ho theha lisele tse itseng tsa protheine, tse ka fokotsang kotsi ea ho chesoa ke letsatsi, mohlala.
Ka 2012, phuputso e entsoeng ke Sepetlele sa Univesithi ea Heidelberg le Setsi sa Lipatlisiso sa Kankere sa Jeremane se fihletse qeto ea hore sulforaphane e thibela kholo ea mofets'e oa pancreatic mme e ka ts'ehetsa litlamorao tsa chemotherapy.
