Micah Stanley
I-kohlrabi ethambileyo, enencasa yamandongomane sisityebi ekhitshini kwaye ilungile nakwimpilo yakho. Isintlakantlakiso esixabisekileyo sibangela ukuba amathumbu ahambe kwaye uninzi lwemichiza ephilayo inceda ekuthinteleni zonke iintlobo zezigulo.
I-Kohlrabi yeyosapho lwekhaphetshu
Njenge broccoli, iBrussels sprouts, okanye ikale, kohlrabi (Brassica oleracea var. gongylodes) luhlobo lwekhaphetshu kwaye, njengayo nayiphi na enye ikhaphetshu, yeyentsapho enkulu ye-cruciferous. Xa ithelekiswa nezinye iifom ezilinywayo, i-kohlrabi ayilogqabi okanye imifuno yeentyatyambo, kodwa sisidiba okanye imifuno ehlumayo.
Kuba into etyiwayo yi-tuber ejiyileyo, engaphezulu komhlaba, ekhula ngokuthe ngqo emhlabeni kwaye iphuma kwindawo engaphantsi komhlaba ye-axis yehlumela. Nangona kunjalo, imilo ephantse ibe yimfihlakalo ebonisa i-kohlrabi namhlanje iphuhliswe kwiinkulungwane ezimbalwa ezidlulileyo. Ngaphambili, iibhalbhu ze-kohlrabi zazimilise okwecone kwaye zincinci kakhulu.
Ivela phi i-kohlrabi?
I-kohlrabi ayinanto yakwenza nanto – kodwa sisityalo esigutyungelwe yimfihlelo. Kuba akukho mntu waziyo ukuba inexesha elingakanani ikho nokuba imvelaphi yayo iphi. Eyona mithombo midala isusela kwinkulungwane ye-16 yaye yabhalwa ngesiJamani.
Ngoko ke kucingelwa ukuba i-tuber yavela emantla eYurophu kwaye inokuba ivela eJamani. Oku kuxhaswa yinyaniso yokuba i-kohlrabi iyalinywa kwaye yonwatyiswa kweli lizwe namhlanje. Kwamanye amazwe, ide ithathwe njengemifuno eqhelekileyo yaseJamani kangangokuba namaJapan, amaRussia, amaNgesi, amaSpanish, namaMelika ayibiza ngokuba yi "Kohlrabi".
Kwimimandla yonxweme esempuma nakumazantsi eSpeyin, umzekelo, i-tuber ithathwa njengemifuno engaqhelekanga enikezelwa kuphela kwiivenkile ezigcwele kakuhle okanye kwiindawo zemifuno ezikhethiweyo kwaye ayizange ifumaneke ngokuthengisa de kube yiminyaka embalwa edlulileyo. Uninzi lwabantu baseSpain ke ngoko abaqhelananga ne-kohlrabi kwaye-xa beyibona-abazi ukuba bayilungiselela njani.
Okumangalisayo kukuba, i-tuber yimifuno ethandwa kakhulu eVietnam, eIndiya, eKashmir, eBangladesh, eSri Lanka naseCyprus. Ngelixa eKashmiri ilungiswa ngamagqabi kwaye ihanjiswa ngesuphu ekhaphukhaphu kunye nerayisi, abantu baseCypriot bayisebenzisa njengesidlo, igalelwe ityuwa kunye nejusi yelamuni.
I-Kohlrabi enamagama amaninzi ahlukeneyo
Kumazwe athetha isiJamani, i-tuber eyaziwayo inamagama amaninzi. Ukuguqulelwa, igama elithi kohlrabi alithethi nto ngaphandle kweSweden. Kodwa kuthiwa kuphela eVienna kuba kwenye indawo lithetha i-swede. ESwitzerland, i-kohlrabi ibizwa ngokuba yiRübkohl. I-kohlrabi ibizwa ngokuba yi-kohlrabi ephezulu okanye itheniphu ephezulu kuba ikhangeleka njengetheniphu ekhula ngaphezu komhlaba.
IiCalories
Intsha, oko kukuthi, ikrwada, i-kohlrabi inama-25 kcal nge-100 g. I-kcal ephekiweyo engama-20 nge-100 g.
Amaxabiso esondlo
Njengayo yonke imifuno, i-kohlrabi ityebile kakhulu emanzini kwaye iphantsi kwamafutha. Iqulethe ezi zondlo zilandelayo (nganye nge-100 g ye-kohlrabi eluhlaza):
- amanzi 92 g
- Iicarbohydrates 4 g (apho i-1.3 g glucose kunye ne-1.1 g fructose)
- iprotheni 2 g
- Fiber 2g
- Ukutyeba 0.1g
Iivithamini kunye neeminerali
Ngokubhekiselele kumxholo wevithamini ephezulu, i-kohlrabi ayinakukwazi ukuqhubeka neminye imifuno yekhaphetshu efana ne-broccoli okanye i-Brussels sprouts. Kodwa kukho ivithamin C eninzi kwi-kohlrabi kunakwiilamuni nakwiiorenji: Ukuba utya inxalenye enye ye-150 g ye-kohlrabi ekrwada, unokugubungela phantse i-100 leepesenti leemfuno zemihla ngemihla ezicetyiswa ngokusemthethweni ze-vitamin C.
Unokufumana ulwazi oluneenkcukacha malunga nazo zonke iivithamini, ixabiso lezondlo, kunye neeminerali eziqulethwe kwi-100 g ye-kohlrabi entsha (eluhlaza) kwitafile yethu: Amaxabiso esondlo kwi-kohlrabi.
Ioli yemostade glycosides
I-Kohlrabi ayiyona nje into efanelekileyo yeevithamini kunye neemaminerali, kodwa iqulethe izinto ezikhethekileyo ezifumaneka kuphela kwimifuno ye-cruciferous. I-oyile ebizwa ngokuba yi-mustard oil glycosides ziyi-sulfur compounds ezibalwa phakathi kwezinto zezityalo zesibini. Ngokwenene banoxanduva lokukhusela izityalo kwizinambuzane eziyingozi.
Imifuno nganye yeklabishi ibonakala ngokubakho kunye nokulawula kweoli ye-mustard glycosides ukwenzela ukuba iminwe yenziwe, ngoko kuthetha. Eyona nto ibalulekileyo ioli ye-mustard glycosides kwi-kohlrabi iquka i-glucoraphanin kunye ne-glucobrassicin.
Ngokubhekiselele kumxholo opheleleyo weoli ye-mustard glycosides, ngokutsho kohlalutyo lweYunivesithi yase-Oradea, i-broccoli ikhokela uluhlu lweentlobo zeklabishi kunye ne-19 ukuya kwi-127 milligrams nge-100 grams yemifuno entsha. Kodwa i-kohlrabi iyayazi indlela yokuqinisekisa nge-20 ukuya kwi-110 milligrams yeoli yemostade glycosides. Ngokuthelekisa, umxholo opheleleyo we-cauliflower uphakathi kwe-11 kunye ne-78 milligrams.
Nangona kunjalo, akusiyo ioli ye-mustard glycosides ejongene nencasa yeempawu kunye neempawu zokuphilisa ze-kohlrabi, kodwa ioli yemostade eveliswa kubo.
Ezinye izinto zezityalo zesibini
Ukongeza kwi-oyile ye-mustard glycosides, i-kohlrabi iqulethe ezinye izinto ezininzi zezityalo zesibini, ezibandakanya i-carotenoids efana ne-beta-carotene kunye neekhompawundi ezahlukeneyo ze-phenolic ezifana necatechin, quercetin, kaempferol, kunye ne-anthocyanins. Zonke ezi zinto zisebenza njenge-scavengers, zomeleza amajoni omzimba kwaye zinciphisa. umngcipheko wesifo senhliziyo kunye nomhlaza.
Ngaba iibhubhu eziluhlaza-mfusa zisempilweni kuneziluhlaza?
I-kohlrabi eblue-purple asiyompumelelo yale mihla. Kwiphephancwadi legadi elivela kwi-1815, iindidi ezifana ne "Early Blue Glaskohlrabi" sele zikhankanyiwe. Azintle kuphela ukujonga, kodwa zinezinto ezininzi eziphambi kokwahluka okuluhlaza. I-Anthocyanins, ephakathi kwezona antioxidants zinamandla, zijongene nokuvutha kombala.
Abaphandi abavela kwiYunivesithi yeSizwe yaseChonbuk bathelekisa i-kohlrabi eluhlaza kunye neblue-purple kwaye bagqiba ukuba le yokugqibela inomxholo ophezulu we-phenolic kwaye, ngenxa yoko, inamandla kakhulu e-antioxidant, antidiabetic kunye ne-anti-inflammatory properties. Nangona kunjalo, kufuneka utye ulusu, olungeyongxaki kwi-kohlrabi encinci.
Ifiber enempilo kwi-kohlrabi
Ikhaphetshu iyaziwa ngeempawu zayo zokwetyisa kangangamawaka eminyaka. Kuba oku u-a iifibers zokutya eziqulethwe zinoxanduva. Akuseyiyo imfihlo ukuba abantu abatya ukutya okutyebileyo kwifayibha abanakho amathuba okuba babe nezifo ezingapheliyo. I-Kohlrabi kunye neminye imifuno yekhaphetshu iqulethe i-fiber encinci kune-legumes kunye neecereals.
Ngokwezifundo ezahlukeneyo, nangona kunjalo, isiphumo sokukhusela kwizifo sisebenza ikakhulu kwimifuno enefayibha ephezulu efana nekohlrabi. Oku kuphakamisa ukuba i-fiber idibanisa nezinye izinto kwi-collard greens. Uphononongo lwesiNgesi lubonise ukuba umngcipheko womhlaza wekholoni uncitshiswa kuphela ngokudibana kwe-roughage, i-oyile yemostade, kunye ne-polyphenols.
Imifuno emangalisayo yokuchasana noxinzelelo
I-kohlrabi iqulethe ixabiso elinomdla le-magnesium. Ngokomzekelo, ukuba utya i-200 g ye-turnip eluhlaza, ugubungela i-40 yepesenti yemfuno yakho ye-magnesium yemihla ngemihla. Kuba i-magnesium ikwagqalwa njengeminerali echasene noxinzelelo, umntu ngoku unokubiza i-kohlrabi njengemifuno echasene noxinzelelo.
Ngenxa yokuba i-magnesium ithobisa ngokuthe ngqo ezo zinto zezithunywa ezikhutshwayo ngenxa yoxinzelelo. Ngenxa yoko, ukutya okutyebileyo kwe-magnesium okufana ne-kohlrabi kukwanomsebenzi wokukhusela ngokunxulumene nokungaphumli, ukucaphuka, ukuqaqamba kwentloko, ukudakumba, kunye nokuphazamiseka kokulala.
Ukongeza, uphononongo kwiYunivesithi yaseMelika ngo-2018 lubonise ukuba i-magnesium inokuba nefuthe elihle kwizigulo zengqondo ezinje ngoxinzelelo kunye ne-phobias kunye neemeko zemithambo-luvo ezifana ne-Parkinson kunye ne-Alzheimer's.
Ikhuliswa phi i-kohlrabi?
EJamani, uninzi lwe-kohlrabi aludliwanga nje kuphela kodwa luyalinywa. Malunga neentlobo ezingama-50 zilinywa kwindawo emalunga ne-approx. Iihektare ezingama-2,300 kunye neetoni ezimalunga nama-40,000 zivunwa ngonyaka. Ezona ndawo zikhulayo zibandakanya iBavaria, iBaden-Württemberg, kunye neNorth Rhine-Westphalia.
I-Kohlrabi ifumaneka unyaka wonke. Imifuno yengingqi ivela kwi-greenhouse ukususela ngo-Apreli ukuya kuJuni kunye nokulima kwangaphandle ukusuka ngoJulayi ukuya kuNovemba. Ngokusisiseko, ezona ntlobo zicolekileyo nezithambileyo zohlaza zihlala zivela kwizindlu zokugcina izityalo, ngelixa i-spicier kunye neentlobo ezomeleleyo eziluhlaza-violet zilinywa ngaphandle.
Amanye amazwe akhulayo yiNetherlands, iFransi, iPoland, iRomania, iOstriya, neSwitzerland. I-kohlrabi ekhuliswe kumazwe asemazantsi nakumazantsi-mpuma aseYurophu iphantse yathunyelwa eJamani kuphela.
Kufuneka ubeke ingqalelo kule nto xa uthenga
Ukuba uthenga i-kohlrabi ngamagqabi, bakunika ulwazi malunga nokutsha kwee-tubers. Ngenxa yokuba ukuba amaqabunga aluhlaza kwaye aluhlaza (okanye aluhlaza okwesibhakabhaka), i-tuber ngokwayo idla ngomgangatho omhle. Xa uthenga, qiniseka ukuba ulusu lwangaphandle lwee-tubers lungonakaliswa kwaye lulula. Okukhona i-tubers incinci, iya incasa ngakumbi. Iibhalbhu ezinkulu ze-kohlrabi, kwelinye icala, zinokuba yinkuni ngaphakathi.
Nangona kunjalo, kukho iindidi ezinkulu ze-kohlrabi, umz. B. into ebizwa ngokuba yi-super melt - i-kohlrabi enkulu yomgangatho webhotolo. Ngoko ke, kwimeko yee-tubers ezinkulu, cela iindidi ukuba azikho kuluhlu.
Ngaba i-kohlrabi yosuleleke kakhulu ngamayeza okubulala izitshabalalisi?
Uhlalutyo lwe-ofisi yophando lweekhemikhali kunye nonyango lwezilwanyana e-Stuttgart lubonise kwakhona ngo-2018 ukuba i-organic kohlrabis ikhethwayo kunezo zivela ekulinyweni kwesiqhelo. Ngenxa yeesampulu eziqhelekileyo ezili-19, ezili-16 (84 pesenti) zosulelwe ziintsalela. Kwezi, iisampulu ezisi-7 zibonise iintsalela ezininzi.
Kwiisampulu ezi-4, ubuninzi obuvunyelweyo bexabiso kwaye kwagqithiswa. Ezi zibandakanya iklorate, ethi ngokutsho kweFederal Institute for Risk Assessment inqanda ukuthathwa kwe-iodine kwaye, kwindawo ephezulu, inokonakalisa iiseli ezibomvu zegazi, kunye ne-neurotoxic i-active ingredient omethoate, engasavumelekanga kumazwe athetha isiJamani.
I-Dimethoate, enetyhefu kwiinyosi, amabhabhathane, kunye nezilwanyana ezincancisayo ezincinci, zihlelwa njengengxaki enkulu. Esi sinambuzane sasisele sivaliwe eFransi ngo-2016 ngenxa yeenkxalabo zempilo, njengoko umz. singonakalisa inkqubo yemithambo-luvo. I-Ofisi ye-Federal yoVavanyo loMngcipheko ibhengeze ukuba ukwandiswa kwemvume ye-dimethoate ngaphaya kuka-2019 kuya kuba yingxaki.
I-Kohlrabi inokukhenkcezwa ngokulula
Uyakwazi ukukhenkceza ngokulula i-kohlrabi. Okokuqala usike i-tuber ibe ngamaqhekeza okanye iziqwenga, i-blanch kubo imizuzu embalwa kwaye uyothuse emanzini e-ice. Emva koko unokubeka imifuno kwiingxenye kwiibhokisi ezifanelekileyo kwaye uzifake ekhenkceni. I-kohlrabi ekhenkcezisiweyo iya kuhlala malunga neenyanga ezili-9, kodwa ayiyi kuba crisp emva koko.
Ngaba i-kohlrabi kufuneka ixotyulwe?
Ngelixa i-kohlrabi encinci, incinci inokutyiwa kunye neqokobhe, ulusu lwangaphandle lwesampulu emikhulu luqinile okanye lude lwemithi. Kule meko, kungcono ukukhupha i-kohlrabi.
Nangona kunjalo, oku kunento engalunganga yokuba izinto ezixabisekileyo ze-bioactive nazo ziyasuswa kuba ezi zibekwe ngaphakathi okanye ngokuthe ngqo phantsi kweqokobhe. Uhlalutyo lwabaphandi baseKorea lubonise ukuba umxholo we-carotenoid esikhumbeni uphezulu kakhulu kunangaphakathi kwemifuno.
Yile ndlela i-kohlrabi elungiswa ngayo
Ngaphambi kokuba ulungiselele i-kohlrabi, kufuneka ususe amaqabunga kwaye uhlambulule i-tuber ngokucokisekileyo phantsi kwamanzi asebenzayo. Ngoku ungasika isiphelo esisezantsi ngesisa ngemela ebukhali kwaye unqumle naziphi na iifibrous okanye iindawo ezinomthi.
Unokuyixobula i-kohlrabi, ukuba kuyimfuneko, uze uyinqumle ibe ngamaqhekeza, iityhubhu, iintonga okanye imicu. Ukuba ungathanda ukuyonwabela i-tuber ekrwada, ungayigraya ngokumangalisayo kwi-grater yasekhitshini okanye uyinqumle i-wafer-thin nge-mandolin.
Ilungiswa njani i-kohlrabi efakwe kwizinto?
Bilisa ibhalbhu yonke emanzini anetyuwa njengangentla apha, vula umngxuma ngaphakathi, uze ufake owuthandayo ukuzalisa ngaphakathi. Gcwalisa isitya se-casserole ngolwelo, beka i-kohlrabi egalelwe ngaphezulu, kwaye uyibhake kwi-oven eshushu ukuya kuma-200 ° C kunye nobushushu obuphezulu kunye nasezantsi malunga nemizuzu engama-25. Ekugqibeleni, unokungcamla imifuno ye-kohlrabi kwakhona.
Zilungiswa njani iitshiphusi zekohlrabi?
Sika i-tuber ibe ngamaqhekeza amancinci ngokusemandleni, uyomise ngethawula ekhitshini kwaye uyibeke kwi-dehydrator okanye uyomise kwi-oven kwi-50 degrees.
Indlela eqhelekileyo kodwa enganeno kangako esempilweni yokwenza iitshiphusi iya kuba yile: Roll amaqhekeza amancinci ekohlrabi kwi cornstarch. Emva koko faka i-oyile kwisikhenkcisi sakho okanye kwipani uze uyifudumeze ifike ku-180°C.
Emva koko unokubeka iinqununu ze-kohlrabi kwiincinci ezincinci kwioli eshushu kwaye uqhotse de zibe zibomvu zegolide. Susa iitshiphusi kumanqatha ngecephe elisikiweyo kwaye ukhuphe kakuhle kwipleyiti efakwe iitawuli zephepha.
