I-Rutabaga imifino empande efana ne- turnip , kodwa iyakuthandeka kancane kancane. I-Rutabega iphezulu ku-magnesium ne-calcium, ngakho-ke bayakwazi impilo yethambo, futhi bacebile nge-vitamin C, okubalulekile ekusebenzeni komzimba wokuzivikela kanye nezicubu ezisebenza kahle.
Uzothola lezo zitshalo ezinkulu ezimpande kwisigaba sokukhiqiza esitolo sakho sokudla.
Bheka i-rutabaga eqinile futhi izwela kakhulu ngobukhulu bayo. Bazoboshwa nge-wax. Iphephile ngokuphelele, kodwa kuzodingeka ukuthi ubangele i-rutabaga ngaphambi kokupheka.
Zibeke endaweni epholile kuze kube yilapho kudingeka, noma uma unesigaba se-rutabagas, ulungise i-rutabaga puree bese uyigcina efrijini. Kuzohlala kuze kube unyaka uma usebenzisa izikhwama ezihloswe ngokuqhwaza.
Ulwazi lokudla okunomsoco kaRutabaga
Njengoba ngiphawula, rutabaga inomsoco futhi iphezulu kwamanye amavithamini namaminerali. Azikho amakholori aphezulu kakhulu - enye yokuhamba kwezindiza rutabaga inama-calories angu-50 kuphela. Yiqiniso, lelo nani lekhalori lishintsha uma ufaka ibhotela, i-oli noma ezinye izinto.
Ulwazi olulandelayo lokudla okunomsoco luvela e-United States Department of Agriculture's Database Nutritives. Ukufakwa kuhlu kungokomunye owodwa wezinhlamvu ze-rutabaga eziphekwe.
- Amanzi: 125.52 amagremu
- Amakholori: 50
- Amaprotheni: 1.68 amagremu
- Ama-carbohydrate: 11.38 amagremu
- I-fibre: 3.5 amagremu
- Ama-Sugars: 7.84 amagremu
- Ingqikithi yamafutha: 0.28 amagremu
- I-Fat egcwele : 0.038 amagremu
- I-Monounsaturated Fat: 0.035 amagremu
- I-Polyunsaturated Fat: 0.123 amagremu
- I-cholesterol: 0 milligrams
Ama-Micronutrients:
- I-calcium: ama- milligram angu-66
- I-Iron: 0.73 milligrams
- I-magnesium: ama-milligram angu-32
- I-Phosphorus: ama-milligram angu-81
- Potassium: 472 milligrams
- I-sodium: i- 28 milligrams
- I-Zinc: 0.48 milligrams
- I-Vitamin C: 35.0 milligrams
- I-Thiamine: ama- milligram angu-0.126
- Riboflavin: 0.056 milligrams
- I-Niacin: 0.980 milligrams
- I-Pantothenic Acid: 0.224 milligrams
- I-Vitamin B6: 0.140 milligrams
- I-Vitamin B12: 0 micrograms
- Ifolda: ama-microgram angu-29
- I-Vitamin D: 0 Izinyunithi Zomhlaba Wonke
- I-Vitamin A: 3 Izinyunithi Zomhlaba Wonke
- I-Vitamin E: 0.42 milligrams
- I-Vitamin K: 0.4 micrograms
Ama-Phytonutrients:
- i-beta-carotene: i- micrograms engu-1
- I-beta-Cryptoxanthin: 0 micrograms
- I-Lycopene: ama-micrograms angu-0
- I-Lutein ne-Zeaxanthin: ama-micrograms angu-0
Umthombo
I-United States uMnyango Wezolimo wezoLimo lwezoLimo lwezoLwazi I-National Nutrient Database ye-Standard Reference Release 28. "Umbiko Oyisisekelo: 11436, iRutabagas, iphekwe, ibilisiwe, idliwe, ngaphandle kasawoti." http://ndb.nal.usda.gov/ndb/foods/show/3152.