ʻO Rutabaga kahi kumu kīnā e like me ka'ōpoki , akā eʻono iki anaʻo ia. He kiʻekiʻe ka Rutabega i ka magnesium a me ka calcium, no laila ua maikaʻi lākou no ke ola o ka iwi, a ua lako lākou i nā hua hua C, he mea nui ia no ka lawelawe pūnaewele a me ka pilina pili pono.
Hiki iāʻoe keʻike i kēlā mau mea ulu nui i loko o ka māhele huahana o kāu hale kūʻai.
E nānā aku i ka mana o ka manaʻo e kūpaʻa a hopohopo i ka kaumaha no ka nui. E hoʻopiliʻia lākou i ka paʻakai. He palekana loa ia, akā, ponoʻoe e hoʻopili i ka rutabaga ma mua o ka kukeʻana.
E mālama iā lākou ma kahiʻoluʻolu a hiki i ka wā e pono ai, aiʻole inā i loaʻa iāʻoe he pūpū rutabagas, hoʻomākaukau i kahi rutabaga puree a mālama i loko o ka pahu pāʻani. E mau ana no hoʻokahi makahiki ke hoʻohanaʻoe i nāʻeke no ka hoʻouka.
Nāʻike pilikino no Rutabaga
E like me kaʻu iʻike ai, he maikaʻi loa ka lāʻau aʻo ke kiʻekiʻe i kekahi mau huaora a me nā minela. ʻAʻole lākou i ke kiʻekiʻe loa i nā calories - he 50 mau calo mai kahiʻoihana o ka rutabaga mokulele. ʻO kaʻoiaʻiʻo, e loli ka heluʻana o ka kalo inā hoʻohuiʻoe i ka waiūpaʻa, kaʻaila a iʻole nā mea'ē aʻe.
ʻO kaʻikepili kūpono e loaʻa mai nei mai ka Pūnaewele Nutrition HuiʻaiʻoʻAmelika Hui PūʻIa. ʻO ka papa inoa no hoʻokahi kīʻaha o nā kīhāʻau rutabaga i kālaiʻia.
- Ka wai: 125.52 grams
- Kāleka: 50
- Palekana: 1.68 grams
- Carbohydrates: 11.38 kemu
- Fiber: 3.5 grams
- Kupa: 7.84 grams
- Ka Honua Nui: 0.28 grams
- Ka momona momona: 0.038 grams
- Ka momona momona: 0.035 grams
- Ka momona momona: 0.123 grams
- ʻO Cholesterol: 0 milligrams
Nā Mikronutrients:
- Kaomi: 66 milligrams
- ʻOka: 0.73 milligrams
- Ka Magnesium: 32 miligrams
- Phophorus: 81 milligrams
- Paila pāʻila: 472 milligrams
- Sodium: 28 milligrams
- Zinc: 0.48 milligrams
- ʻO Ka Vitamin C: 35 milligrams
- Thiamine: 0.126 milligrams
- ʻO Riboflavin: 0.056 milligrams
- Niacin: 0.980 milligrams
- Pantothenic Acid: 0.224 milligrams
- ʻO ka Vitamin B6: 0.140 milligrams
- Hua'ōlelo B12: 0 micrograms
- Palena: 29 mau polokalamukini
- ʻO ka Vitamin D: 0 Nā Mokuna Kūʻokoʻa
- ʻO ka Vitamona A: 3 Nā Mokupuni Kū'ē
- ʻO ka Vitamin E: 0.42 milligrams
- ʻO ka Vitamin K: 0.4 micrograms
Nā Phytonutrients:
- Beta-Carotene: 1 micrograms
- beta-Cryptoxanthin: 0 micrograms
- Lycopene: 0 micrograms
- Lutein a me Zeaxanthin: 0 micrograms
Puna
ʻOʻAmelika Hui PūʻIa o kaʻOihana Hanaʻai Waiwai no NĀ KAHUʻAU KULA NO NĀ KAHUʻAU KAUKUA NO KA HOʻOPAʻAU KAUKAU 28. "Hōʻike Pūnaewele: 11436, Rutabagas, kuʻi, paʻipaʻi, paʻiʻia, me kaʻole ka paʻakai." http://ndb.nal.usda.gov/ndb/foods/show/3152.