Dave Parker
I-Kohlrabi iyisiqiniseko sangempela sokuzivikela komzimba: ingxenye ye-kohlrabi eluhlaza ihlanganisa cishe i-100% yesidingo sansuku zonke esinconywayo se-vitamin C. Izakhi ze-potassium, i-calcium ne-magnesium ziqinisa umfutho wegazi, ziqinisa amathambo futhi zinciphise ukucindezeleka. Ngenxa yokuthi aqukethe ama-carbohydrate ambalwa, i-kohlrabi nayo ifanelekile ekudleni okune-carb ephansi.
Umphakeli wamavithamini - wokuqinisa amasosha omzimba
Amagremu ayi-100 nje e-kohlrabi aqukethe cishe u-63 mg kavithamini C. Ngokwesilinganiso, lokhu kukubeka ngaphambi kwamalamula ano-53 mg namawolintshi ano-50 mg. Ngengxenye ye-150 g ye-kohlrabi eluhlaza uhlanganisa cishe i-100% yesidingo sansuku zonke esinconywayo se-vitamin C. Njengesiqondiso: izilimo eziyizigaxa ezincane zinesisindo esingaba ngu-250 amagremu. Ngakho-ke i-Kohlrabi iqinisa amasosha ethu omzimba.
Uma izitolo zethu zikavithamini C zigcwele, lokhu kuzuzisa amasosha ethu omzimba. Ngoba uvithamini C ubandakanyeka ezinqubweni eziningi ze-metabolic. Phakathi kwezinye izinto, kubalulekile ekuthuthukiseni izicubu ezixhumeneyo, amathambo namazinyo. Ngaphezu kwalokho, i-vitamin C inomphumela we-antioxidant, okusho ukuthi ivikela amangqamuzana kuma-radicals mahhala. Ngesikhathi sokugaya, kuthuthukisa ukumuncwa kanye nokusetshenziswa kwe-iron ekudleni kwezitshalo futhi kubambezele ukwakheka kwe-nitrosamines, engabangela umdlavuza.
Amaqabunga e-kohlrabi aqukethe i-pigment yesitshalo i-beta-carotene, eguqulwa ibe uvithamini A emzimbeni. Lokhu kungavikela isifo senhliziyo futhi kwehlise amazinga e-cholesterol aphezulu. Isibonelo, ungakwazi ukugcoba amaqabunga e-kohlrabi njengesipinashi no-anyanisi nesweli noma ukusebenzise ku-smoothie yemifino.
I-Kohlrabi iqukethe ne-vitamin E, enikeza imifino ehlutshiwe isikhumba sakho nezinwele zakho amandla.
Amavithamini B1, B2 kanye ne-B6 nawo atholakala ku-tuber eluhlaza, abalulekile ohlelweni lwezinzwa, ukujikeleza kwegazi kanye nemisipha.
Iphikisana nomfutho wegazi ophakeme futhi ikhuthaze ukugaya
I-Kohlrabi nayo inokuningi okunikezwayo uma kuziwa ekudleni okunomsoco: Ngamamiligremu angu-322 we-potassium ngamagremu angu-100, i-German Society for Nutrition (DGE) ihlukanisa i-kohlrabi njengokudla kwe-potassium ne-low-sodium. Yingakho eyincoma ukuthi ivikele umfutho wegazi ophezulu kanye nesifo sohlangothi. I-Potassium nayo ihilelekile njenge-cofactor yama-enzyme ekwakhekeni kwamaprotheni kanye ne-glycogen ngakho-ke ibalulekile ekukhuleni.
I-Kohlrabi iphinde isinikeze i-calcium yamaminerali. I-DGE incoma le mfuneko yansuku zonke elandelayo:
- Intsha eneminyaka engu-13 kuya ku-18: 1200 mg ngosuku
- Izingane ezineminyaka engu-10 kuya ku-12 ubudala: 1100 mg ngosuku
- Abantu abadala: 1000 mg ngosuku
Cishe ingxenye yesine yemfuneko yethu yansuku zonke ye-calcium izombozwa ngama-bulb amathathu e-kohlrabi.
Awekho amafutha nama-calories ambalwa
I-Kohlrabi cishe ayinawo amafutha futhi inama-calories angu-23 kuphela ngamagremu ayi-100. Noma ubani ofuna ukunciphisa umzimba welulekwa kahle ukuthi afake i-kohlrabi enempilo kumenyu yabo. Kuhlelwe ngesicweci semifino, ungenza ama-noodle emifino anempilo nge-kohlrabi.
I-Kohlrabi iwukudla okufanelekile kokudla okusekelwe ku-carb ephansi, futhi ngaleyo ndlela idlule ngama-carbohydrate ambalwa. Ngaphansi nje kwamagremu ama-4 wama-carbohydrate ngamagremu ayi-100, i-kohlrabi ithatha indawo yamazambane, ngokwesibonelo.
Imifino elwa nokucindezeleka ngenxa ye-magnesium
I-Kohlrabi ingenye yemifino engamelana nomoya ophansi ngenxa yokuqukethwe kwayo okuphezulu kwe-magnesium. Abacwaningi bachaza umphumela ngale ndlela elandelayo: i-magnesium ibhekwa njenge-mineral anti-stress ngoba ivimbela zona kanye izinto zesithunywa ezikhishwa ngesikhathi sokucindezeleka. Ngenxa yalokho, ukudla okunothe nge-magnesium njenge-kohlrabi kungaba nomthelela omuhle ekungaphumulini kwangaphakathi, ukucasuka, ukuguquguquka noma ukuphazamiseka kokulala. Cishe amamiligremu angu-43 amaminerali aku-100 amagremu we-kohlrabi. I-tuber inesisindo esiphakathi kuka-200 no-500 amagremu. Okuqukethwe kwe-magnesium kuphakeme nakakhulu emaqabunga aluhlaza.
Ama-Antioxidants avikela amaseli
I-Kohlrabi iqukethe isitshalo sesibili i-sulforaphane, amafutha e-mustard anomphumela we-antioxidant. Ama-Antioxidants avikela imizimba yethu kuma-radicals mahhala, ahlasela amangqamuzana ethu futhi angabangela noma enze izifo zibe zimbi kakhulu njengokuphazamiseka kwe-metabolic. Ukudla i-kohlrabi ngaphambi kokushiswa yilanga nakho kungaba usizo: i-sulforaphane equkethe ivuselela amangqamuzana esikhumba ukuze akhe amangqamuzana athile amaprotheni, anganciphisa ingozi yokushiswa yilanga, isibonelo.
Ngo-2012, ucwaningo olwenziwa yiSibhedlela sase-Heidelberg University kanye ne-German Cancer Research Centre safinyelela esiphethweni sokuthi i-sulforaphane ivimbela ukukhula komdlavuza we-pancreatic futhi ingasekela imiphumela ye-chemotherapy.
