Kristen Cook
I-rocket ayimnandi nje kuphela, kodwa isempilweni. Imifuno eluhlaza yenye yeesaladi ezidumileyo - kwaye isoloko isetyenziselwa i-smoothies, i-pesto, kunye nezinye izinto. Yintoni eyenza iirokethi zibe sempilweni kwaye yintoni ekufuneka iqwalaselwe ngaphambi kokutya?
Imvelaphi ye-arugula
I-Arugula isempilweni kwaye iyinxalenye edumileyo yokupheka ekhaya. "I-rake", njengoko i-rocket ibizwa ngamanye amaxesha ngesiJamani, yachithwa njengokhula kwiindawo ezininzi ixesha elide - ngokungalunganga.
I-rocket inemvelaphi yayo kuMbindi weYurophu kunye namazwe aseMeditera. I-lettuce ikhula ngaphandle eJamani - kodwa kuphela kwimimandla enamaqondo okushisa aphantsi. I-rocket entsha idla ngokufumaneka ukususela ngoMeyi ukuya ku-Oktobha.
Ikwi-arugula
Ioli ye-mustard yenye yezona zinto zixabisekileyo ezifumaneka kwiirokethi. Ezi zinto zibizwa ngokuba zizinto zezityalo zesibini ezinceda isityalo ukulwa nezinambuzane kunye nokuxhasa iinkqubo zemetabolism yomzimba. Izinto zezityalo zesibini nazo zomeleza amajoni omzimba. Ivithamin C equlethwe kwiirokethi ikwaqinisekisa ukuba ukhuseleko lomzimba lusebenza kakuhle.
Vitamin D kunye neeminerali
I-Arugula iqulethe i-beta-carotene, eguqulwa ibe yivithamin D ngumzimba. I-Vitamin D iqinisekisa ukuba ulusu luhlala lusempilweni, lunenzuzo kumbono kwaye luxhasa i-mucous membranes.
I-rocket iqulethe iiminerali ezifana ne-calcium kunye ne-potassium. Ezi zibalulekile kwimpilo yamathambo, izihlunu namazinyo kwaye zomeleze iiseli zemithambo-luvo.
Icandelo elibalulekileyo: i-folic acid
I-Arugula nayo ityebile kwi-folic acid. Ixhasa ukwahlukana kweeseli kwaye ngaloo ndlela kwakheka iiseli ezintsha. I-Folic acid kuthiwa ikhusela isifo senhliziyo kunye nokunciphisa umngcipheko we-arteriosclerosis.
I-Folic acid ibaluleke kakhulu kubasetyhini abakhulelweyo: inokunciphisa umngcipheko wokuphuphuma kwesisu okanye ukuzalwa kwangaphambi kwexesha kwaye iqinisekise ukukhula okunempilo komntwana esibelekweni.
Iinqobo zesondlo ze-Arugula
I-100 grams ye-rocket iqulethe i-351 mg yeprotheni. Ngegram enye yamafutha kwi-100 grams ye-lettuce, iphantsi kakhulu kumafutha. Ikwaqukiwe:
- 2 iigrem zefayibha yokutya
- Iigrama eziyi-2 zee-carbohydrate
- 26 mg isodiyam
- 351 grams ze potassium
- 152 mg calcium
- 32 mg magnesium
I-Arugula - Yintoni omele uyiqwalasele ngaphambi kokutya
Amagqabi amagqabi e lettuce anenani elikhulu le nitrate. Oku kunokuba yingozi kwimpilo kwiidosi eziphezulu, ngakumbi kubantwana abancinci kunye neentsana. Ngoko ke kucetyiswa ukuba ususe ngokucophelela iziqu zamagqabi ngaphambi kokusetyenziswa. I-Arugula kufuneka isoloko ihlanjwa kwaye icocwe ngononophelo.
Zilumkele iziqu ezikhethekileyo!
Ukuba ufumana isiqu esiluhlaza esikhanyayo kunye nentyatyambo etyheli kwipakethi, kufuneka uqaphele: oku kunokuba yiragwort eyonakalisa isibindi. Oku akufuneki kutyiwe phantsi kwayo nayiphi na imeko. Kodwa ungakhathazeki: okoko i-ragwort yafunyanwa kwiipakethi ze-rocket ngo-2007, ulawulo luye lwaqiniswa kwaye ingxaki isonjululwe kakhulu.
Arugula - umhla wokuphelelwa
Kuyacetyiswa ukuba usebenzise i-arugula ngokukhawuleza. Ingagcinwa efrijini ukuya kwiintsuku ezintathu. Kungcono ukuba uyisonge ngephepha lekhitshi elifumileyo. Kungenjalo, ungasebenzisa ifilimu yokutya ukuyigcina efrijini.
Yintoni i-arugula enokusetyenziswa
I-rocket inokuba sisiseko esihle kwiisaladi ezinemibala. Kodwa ingasetyenziselwa ukucokisa ipasta kunye nepizza. Ifanelekile ukwenza i-pesto kwaye incasa emnandi njengesitya esisecaleni kwi-baguettes okanye kwiibhega.
Kufuneka ubeke ingqalelo kule nto xa uthenga
Kulula ukuqaphela i-arugula entsha: ukuba amagqabi abukeka eluhlaza kwaye enqabileyo, i-lettuce isanda kwaye ikhuselekile ukuyithenga kunye nokutya. Nangona kunjalo, ukuba amagqabi atshintshile kwaye ajika abe tyheli okanye ukuba amagqabi sele ebonakala etyhafile, i-lettuce ayisatsha kwaye izondlo ezenza i-rocket isempilweni azisekho kwizondlo ezininzi.
