Jabulela izinzuzo zokudla okunomsoco we-rutabagas
I-rutabaga yimifino ehlongozelayo ehlukile kunezolimo amazambane futhi igcwele izakhi ezihlukahlukene. I-Rutabagas ivela njengesiphambano phakathi kwe- turnip neklabishi. Ngesinye isikhathi babizwa ngokuthi yi-turnips ngoba babelana ngokubukeka kwangaphandle okufanayo, kodwa banokungafani. I-Rutabagas ngokuvamile isayizi ngobukhulu, futhi inyama ye-rutabagas eminingi i-orangish-yellow (kanti inyama ye-turnip iyimhlophe ebomvu).
Bathandeka kancane kancane kune-turnips. Njenge-turnip, zombili izimpande ze-rutabaga namaqabunga angadliwa-izimpande ziphekwe ngokufanayo namazambane, futhi imifino isetshenziswa ngendlela efanayo ngendlela efana ne-chard noma isipinashi.
ENyakatho Melika, kuthiwa yi-rutabagas, kodwa kwamanye amazwe akhuluma isiNgisi awaziwa ngokuthi "abaseSweden." Amanye amagama we-rutabagas angama-turnips aseSweden, ama-turnips aphuzi, ama-neeps, ngisho "nama-tumshies" kanye "nama-snaggers" ezindaweni ezikude.
Ama-carbohydrate namaFiber eRutabagas
Ingqikithi eyodwa yenxenye yamacube e-rutabaga eluhlaza inikeza ama-gramu angu-2 e-fiber (okuphindwe kabili kwemazambane), amagremu angu-4 aphumelelayo (net) ama-carbohydrate , nama-calories angu-25 kuphela. Uma kuqhathaniswa nezinye imifino yezimpande , i-rutabaga ingenye yezinga eliphezulu kunawo wonke e- fiber ngokukhonza, ehlinzeka ngamaphesenti angaba ngu-12 wemfuneko yansuku zonke. Ama-fibre aids ekugayeni ngokuvimbela ukucindezeleka kwamathunjini nokuqothulwa. Okuqukethwe kwe-fiber ephezulu ye-rutabaga kukukwenza uzizwe ugcwele, okungakusiza ukuba udle kancane uma ufuna ukulahlekelwa isisindo.
Index Index Glycemic kanye Umthwalo Glycemic
Ngenxa yokuhlushwa kwe- carbohydrate engaphansi kwe-rutabagas, le mifino yempande yinto enhle kulabo bantu abajwayele noma abanesifo sikashukela sohlobo lwe-2. Inkomba ye-glycemic ye-rutabaga ingu-72, engesihle kakhulu. Kodwa umthwalo wayo we-glycemic uyisikhombisa esincane futhi isibonakaliso esingcono sokuthi sisetshenziselwa kanjani umzimba futhi singathinta ushukela wegazi nesiphetho se-insulin.
Umthwalo we-glycemic ongaphansi kuka-10 uthathwa njengokuphansi. Uma kuqhathaniswa, amazambane ama-russet abhakabhakeni anezinhlamvu ze-glycemic ezingaphezu kuka-100 nomthwalo we-glycemic we-33.
Amavithamini Namaminerali
I-Rutabagas imthombo omuhle kakhulu wevithamini C. Ukukhonza okulodwa kwe-rutabaga kuqukethe ingxenye engaphezu kwesigamu semfuneko yakho yansuku zonke. I-Rutabagas ingumthombo omuhle we-potassium. Amaminerali afana nama-manganese, i-zinc, i-magnesium, i-calcium, ne-phosphorus ibalulekile ekuthuthukiseni nasekulondolozeni izicubu zethambo. I-Rutabagas inenani eliyigugu lalezi zimaminerali.
Indlela Yokujabulela Rutabagas
Enye indlela ethokozisayo futhi elula yokujabulela ama-rutabagas ukuwasika zibe amafrifu gazinga, ugcobe ngamafutha omnqumo nosawoti bese uwubhaka ukuze wenze ama- rutabaga fries . Lokhu kungenza isidlo sehlangothini ukuze sikhonze inyama enomisiwe neminye imifino.
Zama ngokufaka ama-mbatata esikhundleni sendawo nge-rutabagas ku-casseroles nase-stews. Zama zifihliwe. Ungawasebenzisa nasezinsini zesobho, kungaba cubed noma pureed. Uma ungakugwema ngokuphelele amazambane, usebenzisa ukuxuba amazambane kanye ne-rutabagas esitsheni kungenye yezindlela zokunciphisa ama-carbs nama-calories.
> Imithombo:
> Atkinson FS, Foster-Powell K, uBrand-Miller JC. Amathebula Wamazwe Omhlaba Ye Index Glycemic kanye nama-Glycemic Load Values: 2008. Ukunakekelwa yisifo sikashukela . 2008; 31 (12): 2281-2283. i-doi: 10.2337 / dc08-1239.
> Ukubika Okuyisisekelo: 11436, iRutabagas, iphekwe, ibilisiwe, idliwe, ngaphandle kasawoti. I-United States uMnyango Wezolimo wezoLimo lwezoLimo lwezoLimo I-National Nutrient Database ye-Standard Reference Release 28. http://ndb.nal.usda.gov/ndb/foods/show/3152.