Rutabaga imiti yemiti yakangofanana nekwenji , asi inonakidza zvishoma zvishoma. Rutabega akareba mumasikisium uye calcium, saka ivo vakanaka nokuda kwehutano hwemapfupa, uye ivo vakapfuma mu vitamini C, iyo inofanirwa kuti zvirwere zvekudzivirira zvirwere zvirwere uye hutano hwakagadzikana.
Iwe uchawana iyo midzi mikuru miriwo mune chikamu chekugadzira chekudya kwako.
Tarisa rutabaga iyo yakasimba uye inonzwa ichinetseka nokuda kwehukuru hwavo. Vachaputirwa newaini. Yakachengeteka zvakakwana, asi iwe unoda kuvhara rutabaga usati wabika.
Ivachengetedze munzvimbo inotonhorera kusvikira paidiwa, kana kana mune boka reharabagas, gadzirira rutabaga puree uye urichengetedze mufiriji. Ichagara kusvikira pagore kana ukashandisa zvikwama zvinoreva kupisa.
Nutrition Information for Rutabaga
Sezvandakaona, rutabaga yakakosha uye yakakwirira mune mamwe mavitamini nemaminerari. Izvo hazvikwiri zvakanyanya mumakorikori kana - imwe yekushandira ndege rutabaga ine 50 calori chete. Ichokwadi kuti iyo kalori inoshanduka kana iwe uchiwedzera mafuta, mafuta kana zvimwe zvigunwe.
Mashoko anotevera ekudya kunovaka muviri anobva kuUnited States Department of Agriculture's Nutrient Database. Izvo zvakakonzerwa ndeyomukombe umwe wekubatira vanabasa cuba.
- Mvura: 125.52 gm
- Maoriro: 50
- Puroteni: 1.68 gramu
- Carbohydrates: 11.38 gm
- Fiber: 3.5 gramu
- Zvokudya: 7.84 gramu
- Zvose Mafuta: 0.28 gm
- Saturated Fat: 0.038 gramu
- Monounsaturated Fat: 0.035 gm
- Polyunsaturated Fat: 0.123 gramu
- Cholesterol: 0 milligrams
Micronutrients:
- Calcium: 66 milligrams
- Iron: 0.73 milligrams
- Magnesium: 32 milligrams
- Phosphorus: 81 milligrams
- Potassium: 472 milligrams
- Sodium: 28 milligrams
- Zinc: 0.48 milligrams
- Vitamini C: 35.0 milligrams
- Thiamine: 0.126 milligrams
- Riboflavin: 0.056 milligrams
- Niacin: 0.980 milligrams
- Pantothenic Acid: 0.224 milligrams
- Vitamini B6: 0.140 milligrams
- Vitamini B12: 0 micrograms
- Nyaya: 29 micrograms
- Vitamin D: 0 Unite Pasi Pose
- Vitamini A: 3 Unyanzvi Munyika Yose
- Vitamin E: 0.42 milligrams
- Vitamin K: 0.4 micrograms
Phytonutrients:
- Beta-Carotene: 1 micrograms
- beta-Cryptoxanthin: 0 micrograms
- Lycopene: 0 micrograms
- Lutein naZeaxanthin: 0 micrograms
Chinhu
United States Dhipatimendi Rezvekurima Chirongwa Chekutsvakurudza Zvekurima National National Nutrient Database ye Standard Standard Release 28. "Basic Report: 11436, Rutabagas, kubikwa, kubikwa, kuteurwa, pasina munyu." http://ndb.nal.usda.gov/ndb/foods/show/3152.