Fadzwa nehutano hwakanaka hweharabagas
The rutabaga ndiyo midzi yemidziyo ine hutano hwakanaka kune mbatatari uye yakazara nezvinhu zvakasiyana-siyana zvekudya. Rutabagas yakatanga sepamuchinjikwa pakati petsanga uye kabichi. Dzimwe nguva ivo vanotumidzwa sevayipipsi nokuti vanogovera kutaridzika kwekunze kwekunze, asi vane kusiyana. Rutabagas inowanzokakura muhukuru, uye nyama yeavobhugias akawanda inonzi orangish-yellow (asi turnip nyama ine mutsvuku wakachena).
Vanonwisa zvishoma zvinotapira kupfuura turnips. Kungofanana nehutaipi, zvose midzi ye rutabaga uye mashizha zvinogona kudyiwa-mudzi unobikwa zvakafanana nematezi, uye magindu anoshandiswa nenzira yakafanana sa chard kana sipinashi.
MuNorth America, vanonzi rutabagas, asi mune dzimwe nyika dzinotaura chiRungu vanozivikanwa se "Swedes." Mamwe mazita evo rutabagas ndiSweden turnips, yellow turnips, neeps, uye kunyange "tumshies" uye "vanocheka" munzvimbo dziri kure.
Carbohydrates uye Fiber muRutabagas
Rimwe hafu yekapu yeirabhuga yebhasiga inopa 2 gramu e-fiber (iyo inowirirana iyo yepatata), 4 gramu inobudirira (net) carbohydrate , uye chete 25 makori. Kuenzaniswa nemimwe midzi midzi , the rutabaga imwe yepamusoro mu fiber pakushanda, ichipa zvinopfuura 12 muzana zvezvinyorwa zvezuva nezuva. Zvigadzirwa zvehutachiwana mukugadzirisa nekudzivisa kutambudzika kwemimba uye kuzvidzora. Iyo yakakura yakagadzirwa nehu rutabaga inoita kuti unzwe wakakwana, izvo zvingakubatsira iwe kudya zvishoma kana iwe uchida kuora uremu.
Glycemic Index uye Glycemic Load
Nemhaka yehutsika hwemakrohydrates muRabagbagas, iyi midzi yezvokudya ndiyo chisarudzo chakanaka kune avo vanhu vanowanzoita kana vane chirwere cheshuga cheshuga. Iyo glycemic index ye rutabaga is 72, iyo isiri yakanyanya kuderera. Asi glycemic load yayo yakaderera 7 uye inoratidza zviri nani kuti yakashandiswa sei uye inogona kukanganisa shuga yeropa uye insulin mhinduro.
Rimwe glycemic load risingasviki gumi rinonzi rakaderera. Nokuenzanisa, mbatato yakakangwa yakashambadza ine glycemic index kupfuura 100 uye glycemic load ye 33.
Vitamine neMaminari
Rutabagas inonyanya kukosha mavitamini C. Kushanda kamwe chete kwebhurabaga kunowedzera zvinopfuura hafu yezvaunoda zuva rega rega. Rutabagas inzvimbo yakanaka ye potassium. Maminari akadai semanganese, zinc, magnesium, calcium, uye phosphorous zvakakosha pakuvandudza nekuchengetedza mapfupa emapfupa. Rutabagas vane inokosha yakawanda yemaminerari aya.
How to Enjoy Rutabagas
Imwe inofadza uye yakajeka nzira yekufarira maharabagas ndeyekudzikisa muhutu hwemafuta, kunyura nemafuta emuorivhi uye munyu uye kuvheka kuti vaite rutabaga fries . Izvi zvinogona kuita kuti rutivi rwomukati ruve nehomwe kuti rushande pamwe nenyama yakakangwa nemimwe miriwo.
Edzai kutora mbatatisi panzvimbo yebhurabhu na rutabagas mu casseroles uye mashizha. Edza ivo vakafukidzwa. Iwe unogonawo kuvashandisa muzvingwa, kana cubed kana pureed. Kana iwe usisiri kudzivirira mbatatisi zvakakwana, kushandisa kusanganiswa kwemazambatane uye rutabagas mundiro ndiyo imwe nzira yekuderedza carbs nemakori.
> Sources:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index uye Glycemic Load Values: 2008. Chirwere cheshuga . 2008; 31 (12): 2281-2283. doi: 10.2337 / dc08-1239.
> Basic Report: 11436, Rutabagas, kubikwa, kubikwa, kuteurwa, pasina munyu. United States Dhipatimendi Rezvekurima Chirongwa Chekutsvakurudza Kwekurima National Nutrient Database ye Standard Standard Release 28. http://ndb.nal.usda.gov/ndb/foods/show/3152.