E hauʻoli i nā pono kūpono o ka rutabagas
ʻO ka rutabaga he kumu kumu kīnā kahi mea olakino maikaʻi i ka lelola a ua hoʻopihaʻia me nāʻano meaola likeʻole. ʻO Rutabagas ka huahana i waena o ka'ōpihi a me ke kāpena. I kekahi manawa ua kapaʻia lākou he mau piʻi no ka mea ua like lākou i ka nānāʻana i waho, akā, heʻano likeʻole. ʻO ka nui o ka nui o ka Rutabagas nui, a heʻano'alaʻula kaʻiʻo o ka nui o ka rutabagas (ʻoiai he kino keʻokeʻo kaʻiʻo o ke kiko).
Hāʻai lākou i kahi momona maikaʻi ma mua o nā lau. Hiki keʻaiʻia ka root a me nā lau -ʻo ke kumu i hoʻomaʻanoʻia me keʻano o ka uala, a ua hoʻohanaʻia nā kīʻaha i keʻano like me ke kīʻaha a me ka'ōnihi.
MaʻAmelika Hui Pūʻia, kapaʻia lākouʻo Rutabagas, akā ma nā'āina'ē Pelekānia i kapaʻia lākouʻo "Swedes." ʻO nā inoa'ē aʻe no nā rutabagas he Swedish turnips, nā lehua kōmaʻomaʻu, nā neeps, a me nā "pākī" a me nā "'ūkini" ma nā wahi'āpana.
Nā Carbohydrates a me ke Fiber ma Rutabagas
ʻO ka hapalua hapalua o nā'ōpala rutabaga kūmole hāʻawi i 2 grams o ke fiber (heʻelua hoʻi ka mea'alala), 4 grams kūmole (net) carbohydrate , a he 25 mau calo wale nō. Hoʻohālikelikeʻia i nā kumu iʻa'ē aʻe ,ʻo ka rutabaga kekahi o nā kiʻekiʻe loa i ka fiber ma o ka lawelaweʻana, e hāʻawi ana i kahiʻoi aʻe ma mua o 12 pakeneka o ka palena o kēlā me kēia lā. Kōkua nā kōkua ma ka hōʻomiʻana ma ka paleʻana i ka pilikia a me ka piʻokeu. ʻO ka haʻawina kiʻekiʻe o ka fiber o ka rutabaga e hoʻopiha iāʻoe i ka piha, kahi hiki ke kōkua iāʻoe eʻai i lalo ke makemakeʻoe e lilo i ka kaumaha.
Glycemic Index a me ka Loina Glycemic
Ma muli o ka māhele kiʻekiʻe o nā'ōleʻa i rutabagas, he koho maikaʻi kēia huaʻai pakiaka no nā poʻe i kūpono a iʻole e loaʻa i ka diabetes type 2. ʻO ka helu'ōmole o rutabaga he 72,ʻaʻole ia he haʻahaʻa loa. Akāʻo kāna ukana glycemic he 7 aʻoi aʻe ka hōʻailona maikaʻi e pili ana i ka hopena o ka hopena a hiki ke hoʻopili i ke kō koko a me ka pane o ka insulin.
ʻAiʻia ka haʻahaʻa kaumaha o ka emi mai i 10 mau. Ma ka hoʻohālikelike, ua loaʻa i ka potato potato kīʻaha he index index a 100 a me kahi load glycemic of 33.
ʻO nā huaora a me nā'enela
ʻO Rutabagas kahi kumu maikaʻi loa o ka meaʻai C. ʻO kahiʻoihana rutabaga kahi iʻoi aku i ka hapalua o kāu koi i kēlā lā i kēia lā. ʻO Rutabagas kahi kumu maikaʻi o ka pāhare potassium. ʻO nā kohulā e like me manganese, zinc, magnesium, calcium, a me phosphorous he mea koʻikoʻi ia i ka hoʻomohalaʻana a me ka mālamaʻana i nā mea o ka iwi. ʻO Rutabagas kahi waiwai nui o kēia mau kolamu.
Pehea e hauʻoli ai iā Rutabagas
ʻO kahi ala leʻaleʻa a maʻalahi eʻoliʻoli ai i nā'aniani eʻokiʻoki iā lākou i nāʻano kekō, me kaʻailaʻaila a me ka paʻakai me ka hoʻomoʻaʻana iā lākou e hana i nā kīhāʻau rutabaga . Hiki i kēia ke hana i kahi'āpanaʻaoʻao e lawelawe me ka meaʻai a me nā meaʻai'ē aʻe.
ʻIke me ka hoʻohuiʻana i ka'eala me nā rutabagas i nā casseroles a me nā kapuaʻi. E ho'āʻo iā lākou. Hiki nō hoʻi iāʻoe ke hoʻohana i ia mau mea i ka soupē, i ka'ākau a iʻole i hoʻomaʻemaʻeʻia. Ināʻaʻoleʻoe e palekana i ka'ōlaʻi,ʻo ka hoʻohanaʻana i ka mea kanu o kaʻuala a me ka rutabagas i loko o kahi kīʻaha kekahi ala e hoʻemi ai i nā'ōpoki a me nā calories.
> Kālā:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Nā PapahanaʻEleʻeleʻo Glycemic Index a Glycemic Load Values: 2008. Ka mālama maʻi diabetes . 2008; 31 (12): 2281-2283. ia: 10.2337 / dc08-1239.
> Ka Palapala Moʻolelo: 11436, Rutabagas, kaʻanua, ka mea 'ai, kaʻaila, me ka paʻakaiʻole. Ka Moku'āinaʻoʻAmelika Hui PūʻIa Waiwai Kūʻaiʻo Nutrition Database no ka Palapala Kūkākūkā Kūlana 28. http://ndb.nal.usda.gov/ndb/foods/show/3152.