Kristen Cook
Ikhaphetshu ebomvu ayiyona nje inxalenye yesidlo seKrisimesi kunye ne-dumplings kunye ne-roasts - i-head cabbage enombala omhle nayo inenani leenzuzo eziluhlaza. Kodwa ngaba ikhaphetshu ebomvu isempilweni ngokwenene? Yaye ngaba kukhuselekile ukutya ngobuninzi?
Ikhaphetshu ebomvu ayisiyiyo kuphela isitya esinencasa secala lokutya okunentliziyo. Ikhaphetshu ebomvu nayo kufuneka ibe sempilweni, kodwa ngaba yinyani leyo? Lonke ulwazi malunga nemifuno enamagama ahlukeneyo.
Ikhaphetshu ebomvu - iklabishi eluhlaza okwesibhakabhaka - iklabishi ebomvu - iklabishi ebomvu
Intloko ejikelezileyo yeklabishi ingasetyenziselwa ngeendlela ezahlukeneyo, kwaye ukutyunjwa kwayo kufana nje. Ukuthiywa kwamagama kuyehluka ngokuxhomekeke ekubeni uhlala kweyiphi indawo yaseJamani. Ngokwe-“Word Atlas of German Colloquial Languages”, amagama ahlukeneyo anemvelaphi eyahlukileyo. Igama elithi "ikhaphetshu ebomvu" likhethwa "lishishini lembewu kunye ne-canning", ngelixa "ikhaphetshu ebomvu" ligama eliqhelekileyo kwi-gastronomy. Kodwa kungakhathaliseki ukuba iklabishi ebomvu, iklabishi eluhlaza okwesibhakabhaka, iklabishi ebomvu okanye iklabishi ebomvu - onke amagama ajikeleza umbala weempawu zeklabishi.
Amaxabiso esondlo ekhaphetshu ebomvu
Ukuba ufuna ukunciphisa i-calorie yakho, ungasebenzisa ngokuzithemba iklabishi ebomvu. Imifuno yasekuhlaleni ineekhalori eziphantsi kakhulu (27 kilocalories kwi-100 grams yekhaphetshu ekrwada ekrwada) kwaye inamanzi angaphezu kwama-90 ekhulwini. Imifuno nayo inomthamo ophezulu we-vitamin C. “Ikhaphetshu elibomvu limalunga nama-83 eemiligram ze-vitamin C kwi-150 g yesahlulo. I-Vitamin C ibalulekile ekusebenzeni ngokufanelekileyo kwamajoni omzimba. Ukutya okunganelanga kunokuthi, ngokomzekelo, kubonakale kumngcipheko okhulayo wosulelo,” utshilo uAstrid Donalies, ingcali yezondlo eqinisekisiweyo evela kuMbutho waseJamani weSondlo. (DGE). “Umthamo ocetyiswayo we-vitamin C ngosuku kubantu abadala uphakathi kwe-95 kunye ne-110 mg. Inxalenye yekhaphetshu ebomvu inokuba negalelo koku, kodwa ayithathi indawo yokufikelela kwezinye iintlobo zemifuno neziqhamo.”
Ikhaphetshu ebomvu isempilweni kwaye ibalwa njengomthengisi othembekileyo wezondlo. Nangona i-0.44 milligrams yentsimbi kuphela nge-100 grams xa iluhlaza, inani elifanayo lekhaphetshu liqulethe i-37 milligrams ye-calcium kunye ne-16 milligrams ye-magnesium. Kwakhona iqulethe i-241 milligrams ye-potassium, ethi ngokutsho kwe-Astrid Donalies "ithatha umsebenzi obalulekileyo ekuhanjisweni kwe-stimuli kwi-nerve fibers (umzekelo, intlungu, ukubanda kunye ne-muscle contraction)" kwaye "inendima ekulawuleni ukulinganisela kwamanzi".
Amaxabiso angaphezulu kwezondlo (nge-100 grams yekhaphetshu ekrwada) ngokujonga nje:
- I-1.5 gram yeprotheni
- 0.18 iigrem zamafutha
- 2.0 milligrams biotin
- 11 grams zesodium
- I-0.19 milligrams ye-zinc
- 1.28 grams fructose
- 1.68 grams zeglucose
Amaxabiso esondlo sekhaphetshu ebomvu ephekiweyo
Njengokutya okuninzi, iklabishi ebomvu ilahlekelwa ezinye izondlo zayo ngexesha lokupheka. Nangona kunjalo, ukwahluka okuphekiweyo kunokuchazwa ngokuqinisekileyo njengempilo. Amaxabiso esondlo sekhaphetshu ebomvu ekrwada nephekiweyo ahluka kancinci.
Ngokomzekelo, i-100 grams yemifuno ephekiweyo inomlinganiselo ofanayo kwezi ndawo zilandelayo:
- Amanzi (91.84 grams)
- Iayini (0.38 milligrams)
- Icalcium (36 milligrams)
- Magnesium (13 milligrams)
- Iprotheyini (1.43 grams)
- Amafutha (0.17 grams)
- I-Biotin (1.6 milligrams)
- Isodium (10 grams)
- IZinc (0.17 milligrams)
- IFructose (1.22 grams)
- IGlucose (1.6 grams)
Utshintsho oluphawulekayo lwenzeka kuphela kwi-vitamin C kunye ne-potassium. Iklabishi ebomvu ilahlekelwa phantse i-50 yepesenti ye-vitamin C ngexesha lokupheka kwaye iqulethe kuphela i-29.68 milligrams yale vithamini endaweni ye-57.14 milligrams. I-potassium yamaminerali ebalulekileyo iyancitshiswa ngexesha lokupheka malunga ne-50 milligrams ukuya kwi-190 milligrams.
Ikhaphetshu ebomvu ngobuninzi okanye ngokumodareyitha?
Abantu abaninzi bayayithanda xa ivumba lekhaphetshu elibomvu lisasazeka ekhitshini okanye xa i-coleslaw yasehlotyeni iqhola ipleyiti. Wonke amaJamani atya umndilili ongaphezu kweekhilogram ezintlanu zekhaphetshu ebomvu nemhlophe ngo-2017/18. Kodwa ngaba izixa ezikhulu zisempilweni? Dipl.etc.trophy. U-Uwe Knop akaboni sizathu sokunqanda ulonwabo: “Yitya ikhaphetshu ebomvu ukuba uyathanda kwaye – okona kubaluleke kakhulu – ukuba uyakwazi ukuyinyamezela. Kwabanye abantu, nenxalenye encinci yekhaphetshu ebomvu kwi-doner kebab ininzi kakhulu, ngelixa abanye batya ipleyiti epheleleyo Isaladi yekhaphetshu ebomvu ngovuyo olukhulu.
Noko ke, ufanele usoloko unikel’ ingqalelo kwimiqondiso yomzimba wakho: “Ingakumbi kubantu abanethumbu elibuthathaka, kunokukhokelela ngokukhawuleza ‘kwifayibha eninzi’ nakwiingxaki ezingemnandanga zokwetyisa. Izikhalazo ezinjalo aziqhelekanga, ngakumbi xa usitya iklabishi eluhlaza, uchaza u-Uwe Knop: "Zonke iintlobo zekhaphetshu, nokuba zibomvu, zimhlophe okanye zihluma zaseBrussels ziqulethe i-fiber eninzi engagayekiyo, eyenziwa yi-microbiome (ibhaktheriya) emathunjini - Oku. idala iigesi eziphumayo njenge-flatulence.”
Lungiselela ikhaphetshu ebomvu esempilweni
Ukulungiselela ikhaphetshu ebomvu akusiyo inzululwazi ye-rocket. Kwiisaladi zasehlotyeni, ikhaphetshu ekrwada inqunyulwa nje ibe yimicu kwaye ixutywe neviniga encinci yeapile cider, ioyile, ipepile kunye netyuwa. Ukuba uyathanda, unokongeza ii-apile ezisikwe zibe yimicu kwaye ngaloo ndlela uqinisekise ukukhaba okutsha okukhethekileyo.
Ukuba ukhetha ukutya iklabishi ebomvu efudumeleyo, unokuzilungiselela ngokwakho ngokukhawuleza. Ukwenza oku, iklabishi, ii-apula kunye no-anyanisi zinqunywe zibe ngamaqhekeza amancinci kwaye zitshiswe epanini kunye nebhotela ecacileyo. Yongeza iviniga, amaqabunga e-bay, amanzi, ityuwa kunye nepepper kwaye upheke.
Nangona kunjalo, ukuba awunamdla wokwenza eyakho kwaye ukhetha ukusebenzisa iimveliso esele zenziwe, kufuneka ukhethe iimveliso ezikhenkcezisiweyo. NgokukaStiftung Warentest, ikhaphetshu ebomvu enomkhenkce “ibonelela ngokuphindwe kathathu ubuninzi bevithamin C ngomlinganiselo we-23 milligrams kwi-100 grams uninzi lwekhaphetshu ebomvu ekwiijagi neengxowa”. Ikhaphetshu ebomvu engumkhenkce ke ngoko isempilweni njengenguqulelo yasekhaya.
