Kohlrabi Yog Dab Tsi? Khoom noj khoom haus, txiaj ntsig, thiab Siv

Zoo Siab

• Yuav ua li cas yog kohlrabi?
• Khoom noj khoom haus Kohlrabi
• Cov txiaj ntsig kev noj qab haus huv ntawm kohlrabi
• Siab nyob rau hauv antioxidants
• Txhawb nqa lub plab zoo
• Tej zaum yuav txo koj txoj kev pheej hmoo mob plawv
• Txhawb nqa lub cev tsis muaj zog
• Yuav ua li cas ntxiv kohlrabi rau koj cov zaub mov noj
• Hauv qab kab

Kohlrabi yog cov zaub uas cuam tshuam rau tsev neeg cov zaub pob.

Nws tau dav siv hauv Tebchaws Europe thiab Asia thiab muaj npe nrov thoob ntiaj teb rau nws cov txiaj ntsig kev noj qab haus huv thiab kev siv ua noj haus.

Kab ntawv no txheeb xyuas kohlrabi, suav nrog nws cov txiaj ntsig zoo, muaj txiaj ntsig, thiab siv ntau yam.

Yuav ua li cas yog kohlrabi?

Kohlrabi, tseem hu ua German turnip, yog zaub zaub rau saum ntoo khaub lig.

Txawm hais tias nws lub npe, kohlrabi tsis yog lub hauv paus zaub thiab tsis yog rau tsev neeg turnip. Hloov chaw, nws belongs rau lub Brassica genus ntawm cov nroj tsuag thiab muaj feem xyuam nrog zaub pob, zaub cob pob, thiab zaub paj ().

Nws muaj cov nplooj ntev ntev thiab ib puag ncig lub teeb uas feem ntau liab doog, daj ntsuab, lossis dawb. Nws ib txwm dawb-daj daj rau sab hauv ().

Kohlrabi lub saj thiab kev ntxhib los mos zoo ib yam li cov zaub cob pob thiab zaub qhwv, txawm hais tias nws qab me ntsis.

Lub qhov muag tau dav siv nyob rau hauv zaub nyoos thiab kua zaub tab sis tuaj yeem tseem tau roasted lossis sautéed. Nws cov nplooj thiab cov kav ib nyuag crunchy thiab ua noj zoo sib xws rau collard zaub.

Kohlrabi yog cov zaub ntau dhau los uas txheeb ze rau cov zaub qhwv. Nws cov nplooj, kav, thiab qhov cub tuaj yeem noj cov khoom nyoos lossis siav.

Khoom noj khoom haus Kohlrabi

Kohlrabi yog qhov khoom noj tau zoo tshaj plaws.

Ib khob (135 grams) ntawm cov kohlrabi nyoos muab ():

• Cov calories: 36
• Carbs: 8 grams
• Fiber ntau: 5 grams
• Cov protein ntau: 2 grams
• Vitamin C: 93% ntawm Cov Nqi Txhua Hnub (DV)
• Vitamin B6: 12% ntawm DV
• Cov poov tshuaj: 10% ntawm DV
• Magnesium: 6% ntawm DV
• Manganese: 8% ntawm DV
• Folate: 5% ntawm DV

Cov zaub ntsuab yog qhov zoo tshaj plaws ntawm cov vitamin C, muaj cov antioxidant muaj zog uas tiv thaiv koj lub cev los ntawm kev puas tsuaj dawb radical thiab ua lub luag haujlwm hauv kev kho cov qhov txhab, collagen synthesis, kev nqus hlau, thiab kev tiv thaiv kab mob (,,,).

Tsis tas li ntawd, nws muaj nplua nuj nyob hauv cov vitamins B6, uas txhawb kev tiv thaiv kev mob tsis muaj zog, protein metabolism, thiab ua cov ntshav liab tsim ().

Nws tseem yog cov txiaj ntsig zoo ntawm cov poov tshuaj, cov ntxhia pob zeb thiab cov khoom siv hluav taws xob uas yog qhov tseem ceeb rau kev mob plawv thiab dej txaus (, 9).

Thaum kawg, ib lub khob (135 grams) ntawm kohlrabi muab kwv yees li 17% ntawm koj cov kev xav tau fiber ntau txhua hnub. Kev noj haus fiber ntau pab txhawb lub plab kev noj qab haus huv thiab cov ntshav qab zib kom tswj (,).

Ib khob (135 grams) ntawm kohlrabi muab 93% ntawm koj cov tshuaj vitamin C txhua hnub. Nws tseem yog ib qho chaw zoo ntawm cov poov tshuaj, fiber ntau, thiab vitamin B6.

Cov txiaj ntsig kev noj qab haus huv ntawm kohlrabi

Kohlrabi yog khoom noj khoom haus zoo thiab muaj ntau yam txiaj ntsig kev noj qab haus huv.

Siab nyob rau hauv antioxidants

Kohlrabi muaj cov tshuaj tua kab mob ntau yam, xws li vitamin C, anthocyanins, isothiocyanates, thiab glucosinolates. Cov no yog cov cog ntoo uas tiv thaiv koj lub hlwb tiv thaiv kev puas tsuaj dawb radical uas yuav txwv tsis pub muaj kev pheej hmoo ntawm tus kabmob (,).

Cov pluas noj muaj zaub mov muaj roj antioxidant ntau xws li kohlrabi muaj feem cuam tshuam txog kev txo cov ntshav qab zib, mob metabolic, thiab kev tuag ntxov ().

Cov tawv nqaij ntawm ntshav kohlrabi yog tshwj xeeb tshaj yog anthocyanins, ib hom ntawm flavonoid uas muab zaub thiab txiv hmab txiv ntoo liab, ntshav, lossis xim xiav. Kev noj tshuaj ntau ntawm anthocyanins txuas nrog rau kev pheej hmoo tsawg dua ntawm kev mob plawv thiab hlwb poob qis (,,).

Txhua hom xim ntawm kohlrabi yog muaj ntau hauv isothiocyanates thiab glucosinolates, uas muaj cov antioxidants muaj zog ua rau muaj kev pheej hmoo tsawg dua qee cov qog nqaij hlav, mob plawv, thiab mob kis (,,).

Txhawb nqa lub plab zoo

Kohlrabi yog qhov muaj fiber ntau. Qhov tseeb, koj tuaj yeem tau kwv yees li 17% ntawm koj qhov kev xav tau niaj hnub ua los ntawm ib lub khob (135 grams) ntawm cov zaub no ().

Nws muaj ob qho tib si soluble thiab insoluble fiber.

Cov qub yog dej-soluble thiab pab tswj cov ntshav qab zib kom huv thiab cov qib roj cholesterol. Ntawm qhov tod tes, cov fiber ntau insoluble tsis tau tawg hauv koj txoj hnyuv, pab ntxiv ntau hauv koj cov quav thiab txhawb txoj hnyuv tsis tu ncua ().

Dab tsi ntxiv, fiber yog qhov roj qhov tseem ceeb ntawm cov kab mob plab noj qab haus huv, xws li Bifidobacteria thiab LactobacilliCov. Cov kab mob no ua cov cim fatty acids luv, uas txhawb lub hlwb ntawm koj lub plab thiab tuaj yeem tiv thaiv kab mob plawv thiab rog (,).

Tsis tas li ntawd, lub plab micro noj qab nyob zoo yog txuam nrog kev tiv thaiv kab mob tsis muaj zog thiab txo qis kev rog thiab mob plab hnyuv (,,,).

Tej zaum yuav txo koj txoj kev pheej hmoo mob plawv

Kohlrabi muaj cov tsob ntoo muaj zog sib xyaw ua ke hu ua glucosinolates thiab isothiocyanates, uas tau pom muaj nyob hauv zaub zaub.

Kev noj zaub mov siab ntau ntau txuas rau cov kev pheej hmoo mob plawv tsawg dua vim qhov no muaj peev xwm nthuav dav cov ntshav thiab txo qhov mob. Ntxiv mus, isothiocyanates muaj cov tshuaj tiv thaiv kab mob uas tuaj yeem tiv thaiv cov quav hniav hauv koj cov hlab ntsha ().

Kev tshawb nrhiav ntev ntev hauv 1,226 tus poj niam hnub nyoog 70 lossis laus dua pom tias noj zaub mov ntau hauv cov zaub zawv zawg yog cuam tshuam nrog 13% tsawg dua kev pheej hmoo ntawm kev tuag los ntawm kab mob plawv rau txhua 10-gram nce ntxiv hauv fiber ntau ib hnub ().

Tsis tas li ntawd, ntshav kohlrabi muaj ntau nyob rau hauv anthocyanins, uas tau pom tias txo cov ntshav siab thiab koj qhov kev pheej hmoo ntawm lub plawv nres (,,).

Thaum kawg, noj cov zaub mov muaj fiber ntau tuaj yeem tiv thaiv kab mob plawv. Ib txoj kev ntsuam xyuas ntawm 15 qhov kev tshawb fawb pom tias cov khoom noj muaj zaub mov zoo rau lub cev no ua rau muaj kev pheej hmoo tuag los ntawm kab mob plawv los ntawm 24%, piv nrog cov zaub mov muaj fiber ntau (,).

Txhawb nqa lub cev tsis muaj zog

Cov as-ham hauv kohlrabi tuaj yeem txhawb koj lub cev tsis muaj zog.

Cov zaub no muaj vitamin B6 ntau, uas yog ib qho tseem ceeb rau ntau lub zog, suav nrog cov protein metabolism, ua kom cov ntshav liab, thiab ua haujlwm tiv thaiv kab mob ().

Vitamin B6 koom nrog tsim cov qe ntshav dawb thiab T-cell, uas yog hom tiv thaiv qog ua haujlwm uas tiv thaiv cov tshuaj txawv teb chaws thiab yog tus yuam sij rau lub zog tiv thaiv kab mob. Qhov tsis muaj peev xwm ntawm cov khoom noj no tau txuas rau qhov ua kom tsis muaj zog tiv thaiv kab mob (,).

Txuas ntxiv, kohlrabi yog qhov muaj txiaj ntsig zoo ntawm cov vitamin C, uas yuav pab txhawb cov qe ntshav dawb ua haujlwm thiab, thaum kawg, ntxiv dag zog rau koj lub cev ().

Kohlrabi ntim cov khoom noj khoom haus zoo thiab tshuaj tua kab mob antioxidant uas tuaj yeem txhawb kev tiv thaiv kev tiv thaiv kab mob thiab txo qis koj cov kab mob ntev. Tsis tas li, nws cov ntsiab lus fiber ntau txhawb kev noj qab haus huv plab microbiome.

Yuav ua li cas ntxiv kohlrabi rau koj cov zaub mov noj

Feem ntau yog cog rau lub caij ntuj no, kohlrabi feem ntau pom muaj nyob hauv khw yuav khoom feem ntau.

Lub qhov nqaij nyoos kohlrabi qij tuaj yeem hlais lossis muab zom ua zaub xam lav lossis nyiam ua khoom noj txom ncauj nrog hummus. Txawm li cas los xij, koj tuaj yeem xav tev tawv nqaij, vim qee tus neeg pom tias nws tawv dhau.

Nws tseem tuaj yeem ua kom siav ntau txoj hauv kev, xws li pob hau, noj nqaij, los yog ci.

Lub caij no, nws cov nplooj tuaj yeem raug ntxiv rau qhov dej qab ntsev, sautéed hauv cov nqaij kib, lossis ntxiv rau kua zaub.

Dab tsi ntxiv, lub noob tuaj yeem hloov cov zaub nyoos xws li zaub cob pob, zaub qhwv, zaub txhwb, thiab qos yaj ywm, thaum nplooj tuaj yeem siv tau los ntawm kale, zaub ntsuab, lossis lwm yam zaub ntsuab.

Kohlrabi yog ib qho uas qab thiab yooj yim ntxiv rau ntau yam zaub mov txawv. Ob qho tib si nws cov qij thiab nplooj tuaj yeem noj cov nqaij nyoos lossis siav thiab ua qhov yooj yim sib hloov hauv ntau cov zaub mov txawv. Tseem, koj yuav xav tev nws cov tawv nqaij yog tias koj pom tias nws nyuaj heev.

Hauv qab kab

Kohlrabi tau ntim nrog cov as-ham uas txuas nrog ntau yam txiaj ntsig kev noj qab haus huv.

Nws yog cov nplua nuj hauv fiber ntau, uas yog qhov tseem ceeb rau lub plab zoo thiab kev zom zaub mov kom raug.

Ntxiv rau, nws cov ntau cov as-ham thiab cov nroj tsuag sib txuas txhawb koj lub cev tsis muaj zog thiab tuaj yeem txo koj cov kab mob plawv, qee yam mob qog nqaij hlav, thiab mob.

Yog tias koj xav sim nrog cov zaub tshiab, kohlrabi yog ib qho yooj yim, muaj ntau yam khoom xyaw ntxiv rau koj cov zaub mov txawv.