7 Muaj Peev Xwm Zoo Rau Kev Noj Qab Haus Huv Huv Ntawm Rutabagas

Zoo Siab

• 1. Cov khoom noj muaj txiaj ntsig thiab muaj calories tsawg
• 2. Muaj cov tshuaj tiv thaiv muaj zog
• 3. Tuaj yeem tiv thaiv kev laus ua ntej
• 4. Txhawb txoj hnyuv huv
• 5. Tuaj yeem pab nrog kev poob phaus
• 6. Muaj cov poov tshuaj ntau
• 7. Yooj yim ntxiv rau koj cov zaub mov noj
• Hauv qab kab

Rutabaga yog ib cov hauv paus zaub uas yog cov Brassica genus ntawm cov nroj tsuag, uas nws cov tswv cuab muaj npe hu ua zaub paj txawv.

Nws puag ncig nrog cov xim daj-dawb thiab zoo nkaus li zoo li ib qho turnip. Qhov tseeb, nws feem ntau hu ua tus ntoo khaub lig ntawm turnip thiab ib qho zaub qhwv.

Lub rutabaga yog ib qho tseem ceeb rau sab qaum teb European cuisine thiab tseem paub los ntawm cov npe “swede” thiab “Swedish turnip.”

Lawv yog cov khoom noj khoom haus tsis tshua muaj txiaj ntsig thiab paub zoo rau lawv cov ntsiab lus antioxidant.

Ntawm no yog 7 qhov kev noj qab haus huv thiab khoom noj muaj txiaj ntsig ntawm rutabagas.

1. Cov khoom noj muaj txiaj ntsig thiab muaj calories tsawg

Rutabagas yog qhov txiaj ntsig zoo ntawm cov khoom noj muaj txiaj ntsig.

Ib qho rutabaga nruab nrab (386 grams) muab ():

• Cov calories: 143
• Carbs: 33 grams
• Cov protein ntau: 4 grams
• Rog: 0.5 grams
• Fiber ntau: 9 grams
• Vitamin C: 107% ntawm Cov Nqi Txhua Hnub (DV)
• Cov poov tshuaj: 35% ntawm DV
• Magnesium: 18% ntawm DV
• Calcium: 17% ntawm DV
• Vitamin E: 7% ntawm DV

Raws li koj tuaj yeem pom, rutabagas yog qhov zoo tshaj plaws ntawm cov poov tshuaj, calcium, magnesium, thiab cov vitamins E thiab C. Lawv kuj muaj cov folate ntau yam, cov vitamin B uas tseem ceeb rau cov metabolism, protein synthesis, thiab DNA replication ().

Tsis tas li ntawd, rutabagas muab me me ntawm phosphorus thiab selenium. Phosphorus yog cov pob zeb hauv av tseem ceeb rau kev tsim kho lub zog thiab pob txha, thaum selenium yog qhov tseem ceeb rau kev ua me nyuam (,).

Ntsiab lus Rutabagas yog qhov muaj txiaj ntsig zoo ntawm calcium, magnesium, potassium, thiab vitamins C thiab E. Lawv kuj yog qhov zoo ntawm folate thiab muab me me phosphorus thiab selenium.

2. Muaj cov tshuaj tiv thaiv muaj zog

Rutabagas yog qhov zoo tshaj plaws ntawm antioxidant, suav nrog cov vitamins C thiab E.

Vitamin C yog cov tshuaj antioxidant uas ua rau cov tsis muaj radicals, uas yog cov teeb meem sib txuas uas ua rau cov hlwb puas thiab ua rau oxidative kev nyuaj siab thaum cov qib siab dhau hauv koj lub cev. Vitamin C tseem ua lub luag haujlwm tseem ceeb hauv kev tiv thaiv kev tiv thaiv kab mob, kev nqus hlau, thiab collagen synthesis ().

Vitamin E yog cov roj-soluble antioxidant uas kuj tawm tsam kev puas tsuaj ntawm tes thiab pab tswj kev noj qab haus huv cell membrane ().

Nthuav cov vitamins C thiab E ua haujlwm zoo sib xws. Tom qab cov vitamin E tau ploj tag, vitamin C pab tsim kho nws, tso cai rau cov antioxidants txuas ntxiv tiv thaiv koj lub hlwb (,).

Rutabagas tseem muaj cov glucosinolates ntau, uas yog cov sib txuas nrog cov khoom tiv thaiv antioxidant. Lawv tau pom tias yuav txo tau qhov mob thiab txawm tias koj yuav muaj kab mob hauv lub plawv thiab mob hnyuv, mob prostate, thiab mob cancer mis (,,,, 11, 12).

Ntsiab lus Rutabagas yog qhov zoo ntawm glucosinolates thiab vitamins C thiab E. Cov no yog cov tshuaj tiv thaiv kab mob uas pab tiv thaiv koj lub cev los ntawm oxidative kev nyuaj siab.

3. Tuaj yeem tiv thaiv kev laus ua ntej

Noj cov khoom noj muaj tshuaj antioxidant tuaj yeem pab tiv thaiv kev laus thaum ntxov.

Muaj ntau lub cim ntawm kev laus tuaj yeem hloov kho los ntawm ib puag ncig thiab koj cov zaub mov noj, nrog rau txo cov kev ua kom mob o, xws li haus luam yeeb thiab tiv tshav tiv tshav ().

Vitamin C yog ib qho muaj zog antioxidant pom hauv rutabagas uas pab ua kom tsis muaj radicals dawb hauv koj cov tawv nqaij los ntawm kev ua paug thiab ua kom puas tsuaj los ntawm ultraviolet (UV) lub teeb ().

Nws kuj yog lub luag haujlwm tseem ceeb hauv kev sib txuas ntawm collagen, ib qho protein tseem ceeb uas ua kom koj cov tawv nqaij muaj zog. UV raug tuaj yeem ua rau collagen, thiab vitamin C ua lub luag haujlwm ntawm ob leeg tsim collagen thiab tiv thaiv nws (,).

Cov tshuaj tiv thaiv kab mob hu ua glucosinolates kuj tseem tuaj yeem ua lub luag haujlwm tiv thaiv kev laus ntawm daim tawv nqaij ().

Ib qho kev tshawb fawb tsis ntev los no ntawm 3D tib neeg cov tawv nqaij ua qauv pom tau tias glucosinolates pab tiv thaiv UV kev puas tsuaj. Txawm li cas los xij, kev tshawb fawb ntxiv yog xav tau ().

Ntsiab lus Rutabagas yog ib txwm muaj vitamin C, uas tiv thaiv koj cov tawv nqaij los ntawm kev puas tsuaj UV thiab txhawb kev sib txuas nrog collagen. Lwm cov tshuaj tiv thaiv antioxidant hauv rutabagas kuj tseem tuaj yeem ua lub luag haujlwm tiv thaiv kev laus ntawm daim tawv nqaij.

4. Txhawb txoj hnyuv huv

Rutabagas yog qhov zoo tshaj plaws ntawm fiber ntau.

Ib qho rutabaga nruab nrab (386 grams) muab 9 grams fiber, uas yog 24% thiab 36% ntawm qhov pom zoo niaj hnub ua kom muaj fiber ntau rau cov txiv neej thiab poj niam, feem ().

Lawv tau siab nyob rau hauv cov tshuaj fiber ntau, uas tsis yaj nyob hauv dej. Hom fiber no pab txhawb txoj kev tsis tu ncua thiab ntxiv ntau rau cov quav. Fiber ntau txau noj cov kab mob plab zoo, txhawb kev noj qab haus huv microbiome ().

Kev noj haus muaj fiber ntau yog txuas rau ntau cov txiaj ntsig kev noj qab haus huv, xws li txo qis kev mob hlwb, mob plawv, thiab ntshav qab zib hom 2 (,).

Ntsiab lus Rutabagas yog qhov muaj txiaj ntsig zoo ntawm fiber ntau, uas ua kom muaj cov kab mob noj qab nyob zoo hauv koj lub plab thiab tuaj yeem txo koj txoj kev pheej hmoo mob cancer, mob plawv, thiab ntshav qab zib hom 2.

5. Tuaj yeem pab nrog kev poob phaus

Ntxiv rutabagas rau koj cov zaub mov yuav pab kom yuag poob.

Qhov cov hauv paus no yog cov muaj fiber ntau thiab siv sijhawm ntev mus ua kom zom, ua kom koj nyob ntev. Qhov no tuaj yeem tiv thaiv kev ua rog dhau thiab, thaum kawg, nce phaus ().

Dab tsi ntxiv, cov zaub mov muaj fiber ntau yog cuam tshuam nrog kev sib txawv ntau dua ntawm cov kab mob plab. Cov kev tshawb fawb tsis ntev los no tau pom tias qhov kev sib txuas yog qhov tseem ceeb rau kev tiv thaiv kev hnyav ntev ntev ().

Thaum kawg, noj cov khoom noj muaj txiaj ntsig zoo, cov zaub mov tsis muaj calorie ntau ntau xws li rutabagas tuaj yeem hloov cov zaub mov tsis zoo uas nyiam cov calories, rog, thiab qab zib. Yog li, rutabagas tuaj yeem txhawb nqa lub cev kom noj qab nyob zoo ().

Ntsiab lus Noj rutabaga tej zaum yuav pab kom poob ceeb thawj los ntawm kev ua kom muaj fullness thiab pab tiv thaiv kom txhob rog dhau.

6. Muaj cov poov tshuaj ntau

Rutabagas yog qhov ntau ntawm potassium, uas ua ntau lub luag haujlwm tseem ceeb hauv koj lub cev thiab yog qhov tseem ceeb tshwj xeeb rau kev mob plawv ().

Ib qho rutabaga nruab nrab (386 grams) muab 1,180 mg ntawm cov poov tshuaj, uas npog 35% ntawm koj cov kev xav tau niaj hnub rau cov khoom noj no ().

Poov tshuaj tseem ceeb yog qhov tseem ceeb rau cov hlab ntsha cuam tshuam txog thiab leeg cov leeg. Nws kuj tseem ua hauj lwm ze nrog sodium txhawm rau tswj kev sib npaug ntawm cov kua dej, uas yog qhov tseem ceeb rau kev tswj cov ntshav siab (24).

Cov uas haus cov zaub mov muaj protein ntau yuav muaj feem tsawg dua ntawm qhov mob stroke, ntshav siab, thiab mob plawv (,,).

Ntsiab lus Rutabagas yog ib txwm muaj ntau ntawm potassium, ib qho ntxhia pob zeb uas tswj cov dej hauv lub cev, qhov taw qhia ntawm lub paj hlwb, thiab ntshav siab. Kev noj haus nplua nuj potassium ntau cov cuam tshuam nrog kev txo qis ntawm mob hlab ntsha tawg thiab kab mob plawv.

7. Yooj yim ntxiv rau koj cov zaub mov noj

Rutabaga tuaj yeem npaj ntau txoj hauv kev thiab muaj nyob thoob plaws lub xyoo, ua kom muaj zaub yooj yim ntxiv rau koj cov khoom noj.

Koj tuaj yeem txaus siab rau rutabagas nyoos lossis ua rau lawv zoo li koj noj qos yaj ywm, tab sis nco ntsoov tev tawv nqaij, vim cov zaub no feem ntau muaj cov ciab tiv thaiv ua ke. Lub caij no, nws cov nplooj tuaj yeem muab ntxiv rau zaub nyoos lossis kua zaub.

Rutabagas muaj cov qab zib uas qab ntxiag thiab iab me ntsis. Koj tuaj yeem muab ntxiv rau pluas noj rau ntau txoj hau kev, suav nrog:

• hau thiab mashed
• txiav rau hauv kib thiab kib
• ci hauv qhov cub
• ntxiv rau hauv kua zaub
• thinly hlais thiab ntxiv rau ib nplij yeeb yaj kiab
• grated nyoos mus rau hauv nyias

Vim tias lawv cov versatility hauv tsw thiab cov hau kev npaj, rutabagas tuaj yeem hloov cov qos yaj ywm, carrots, turnips, thiab lwm yam zaub hauv paus hauv feem ntau cov zaub mov txawv.

Ntsiab lus Rutabagas muaj ntau yam thoob plaws lub xyoo. Lawv tuaj yeem muab hau, ci, kib, ci lossis noj lwm yam.

Hauv qab kab

Rutabagas yog cov zaub tsis zoo uas muaj cov tshuaj fiber, vitamins, thiab tshuaj tua kab mob antioxidant.

Lawv txhawb txoj kev xav ntawm tag nrho, uas tuaj yeem tiv thaiv qhov hnyav ntxiv. Tsis tas li, lawv muaj cov haib sib txuas uas pab tua cov mob, tiv thaiv kev laus ua ntej, thiab muaj feem cuam tshuam nrog txo kev pheej hmoo ntawm ntau yam mob qog nqaij hlav.

Yog tias koj xav tau tswv yim zoo hauv chav ua noj, rutabagas yog qhov khoom siv zoo los sim rau hauv. Lawv tau qab thiab yooj yim ntxiv rau ntau yam zaub mov txawv.