I-Arugula: Kungani le nhlamvu eluhlaza okwesibhakabhaka ifanelwe indawo epuletini lakho

Okuthathwayo Okubalulekile

• I-Arugula inothe ngamavithamini A, C, no-K, asekela impilo yonke.
• Iphrofayili yokudla okunomsoco we-arugula ikhuthaza impilo yenhliziyo.
• Ukufaka i-arugula nokuphila kahle kungathuthukisa umsebenzi wakho wokuzivikela komzimba.
• I-Arugula iqukethe ama-antioxidants alwa nengcindezi ye-oxidative emzimbeni.
• Lokhu okuluhlaza okotshani kunamandla ekhalori, kungenelwa kahle ekudleni okunomsoco.
• Ukusetshenziswa okuningi kokupheka kwenza i-arugula ibe yiphunga elimnandi ezitsheni ezihlukahlukene.

Isingeniso se-Arugula

Iyini i-arugula? Iluhlaza okotshani, eyaziwa nangokuthi i-Eruca vesicaria. Iyingxenye yomndeni we-cruciferous, njenge-broccoli ne-kale. I-Arugula ivela eMedithera futhi inokunambitheka kwe-peppery eba namandla njengoba ikhula.

I-Arugula yaziwa ngamahlamvu ayo ayisicaba, amagebhugebhu kanye nombala oluhlaza ogqamile. Ibizwa nangokuthi i-rucola, i-salad rocket, noma i-Italian cress. Abapheki nabapheki basekhaya bayayithanda ngenxa yokunambitheka kwayo okuyingqayizivele.

I-Arugula inhle ezitsheni eziningi. Kwengeza ukuthinta okubabayo kumasaladi. Ungakwazi futhi ukukuhlanganisa ku-pesto, ungeze kumasemishi, noma i-pizza ephezulu. Ukuguquguquka kwayo kuyenza intandokazi emakhishini yonke indawo.

Iphrofayili Yomsoco we-Arugula

I-Arugula iyiqabunga eliluhlaza kakhulu elinomsoco elinamakhalori angu-5 nje indebe ngayinye. Inketho engenacala ekudleni kwakho. Icebile ngamavithamini namaminerali, okwenza ibe isengezo esihle ekudleni kwakho.

I-Arugula igcwele amavithamini A, C, kanye no-K. I-Vitamin A isiza amehlo akho, u-C uqinisa isimiso somzimba sokuzivikela ezifweni, kanye nama-K asiza ekuhlulekeni kwegazi. Futhi ine-folate, i-calcium, i-potassium, ne-magnesium, konke okubalulekile empilweni.

Ngama-calories ambalwa kuphela, i-arugula kulula ukuyengeza ekudleni kwakho. Ibuye ibe nama-antioxidants nama-glucosinolates. Lokhu kungasiza ukulwa neminye imidlavuza. Ngakho-ke, i-arugula iyinketho ephezulu yokuthuthukisa umsoco wakho.

Izinzuzo Zezempilo ze-Arugula

I-Arugula igcwele izinzuzo zezempilo ezingathuthukisa inhlalakahle yakho. Igcwele ama-antioxidants alwa nengcindezi ye-oxidative. Lokhu kucindezeleka kuhlobene nezinkinga eziningi zempilo.

Ama-glucosinolates ku-arugula axhumene nezakhiwo zawo zokulwa nomdlavuza. Lezi zinhlanganisela zisiza ukwehlisa ingozi yomdlavuza webele, wendlala yesinye, nowamaphaphu.

I-Arugula iphinde izuzise impilo yenhliziyo yakho. Iphrofayili yayo enothile ngezakhi zomzimba ingathuthukisa ukusebenza kwenhliziyo yakho. Igcwele amavithamini namaminerali asekela amasosha akho omzimba futhi akhuthaze impilo enempilo.

Ukwengeza i-arugula ekudleni kwakho kuwumnyakazo ohlakaniphile. Kungumthombo onamandla wokudla okunomsoco ongayithuthukisa kakhulu impilo yakho. Lokhu okuluhlaza okotshani okufanele ube nakho ekudleni kwakho.

Iqhaza lika-Arugula Emsebenzini Wamasosha omzimba

I-Arugula, eyaziwa nangokuthi i-Eruca sativa, iyimifino eluhlaza enamaqabunga. Ibungazwa ngenxa yephrofayili yayo yokudla okunomsoco, ngokuqukethwe okuphezulu kwevithamini C. I-Vitamin C iyisihluthulelo sokusekelwa kwamasosha omzimba futhi isiza ekwenzeni i-collagen.

I-Collagen ibalulekile esikhumbeni esinempilo, imithambo yegazi, nezicubu ezixhumeneyo. I-Vitamin C ku-arugula isiza futhi ukumunca insimbi ezitshalweni. Lokhu kuvimbela ukuntuleka kwe-iron anemia.

Ukudla i-arugula kungathuthukisa kakhulu impilo yakho yokuzivikela komzimba. Akukhona nje ngovithamini C. I-Arugula inamavithamini K no-A, i-folate, i-calcium, ne-potassium.

I-Vitamin K ilungele ukujiya kwegazi namathambo. I-Vitamin A isekela umbono kanye namasosha omzimba. I-folate iyadingeka ku-DNA nokuhlukaniswa kwamaseli. I-calcium ne-potassium isiza ngamathambo nemisipha eqinile.

Ukudla i-arugula njalo kukunika imisoco eminingi. Lezi zakhi zomsoco zisebenza ndawonye ukuqinisa amasosha akho omzimba kanye nempilo yonke.

I-Arugula Izuza Kanjani Impilo Yamathambo

I-Arugula igcwele izakhamzimba ezithuthukisa impilo yamathambo. Igcwele i-vitamin K, eyisihluthulelo sempilo yamathambo. Le vithamini isiza amathambo ngokuwenza abe namandla futhi mancane amathuba okuthi aphuke.

Futhi, i-arugula ine-calcium eningi. Ukudla ukudla okune-calcium, njenge-arugula, kusiza ukugcina amathambo aminyene. Lokhu kungavimbela i-osteoporosis, isifo samathambo esivamile kubantu asebekhulile. Ukwengeza i-arugula ekudleni kwakho kungasiza ukwenza amathambo akho aqine.

Ukusetshenziswa Culinary of Arugula

Ukunambitheka kwe-pepper ye-Arugula kwenza kube kuhle ezitsheni eziningi. Ilungele ukungeza ukunambitheka okuhlukile ekudleni kwakho. Yisebenzise eluhlaza kumasaladi ukuze uthole ukuthungwa okuqinile nombala ogqamile.

Uma upheka nge-arugula, izitsha zakho ziba ngcono nakakhulu. Yizame njenge-pizza topping noma uyihlanganise ne-pesto. Ihambisana kahle ne-citrus, amantongomane, noshizi, okwenza ilungele amasaladi ne-pasta.

Ukukhahlela okubabayo kwe-Arugula kwenza noma yikuphi ukudla kujabulise kakhulu. Ilungele kokubili izitsha ezibandayo nezifudumele. Ukwengeza i-arugula ekuphekeni kwakho kungavusa imibono emisha ekhishini.

Ukufaka i-Arugula ekudleni kwakho

I-Arugula yengeza i-peppery kick ekudleni kwakho. Kulula ukwengeza ezitsheni eziningi, okwenza ukudla kwakho kujabulise. Ungazama izindlela ezahlukene zokujabulela i-arugula ekuphekeni kwakho.

Qala ngamasaladi, lapho i-arugula ingaba yinto ekhangayo noma ixutshwe neminye imifino. Yengeze kumasemishi noma kuma-wraps ukuze uthole i-twist e-crunchy, enambitheka. Zama i-arugula, utamatisi we-cherry, nenkukhu eyosiwe esitsheni se-pasta ukuze uthole ukudla okunomsoco nokumnandi.

Ukuze uthuthukise izinzuzo zezempilo ze-arugula, yihlanganise nokudla okunovithamini C ophakeme. Izithelo ezisawolintshi, upelepele wensimbi, noma utamatisi akunambitheki nje kuphela ndawonye kodwa futhi kusiza umzimba wakho ukumunca insimbi kangcono. Leli qhinga lingenza ukudla kwakho kube nempilo nakakhulu.

Yenza isiphuzo esiqabulayo ngokuhlanganisa i-arugula ibe ama-smoothies. Ukubaba kwayo okuncane kuhambisana kahle nezithelo, kwenezela imisoco esiphuzweni sakho. Ukwengeza i-arugula ekudleni kwakho kulula futhi kuyajabulisa, okukuvumela ukuthi uthole ama-flavour amasha.

Izingozi Ezingenzeka Zokudla i-Arugula

I-Arugula ithandwa ngenxa yokunambitheka kwayo kanye nezinzuzo zezempilo. Kodwa, futhi inezingozi ezithile. I-vitamin K ephezulu ingathinta ukujiya kwegazi. Abantu abathatha imithi enciphisa igazi kufanele babheke ukuthi bayithathaphi i-arugula.

Izinguquko kuvithamini K zingaphazamisa le mithi. Kubalulekile ukukhuluma nodokotela ngaphambi kokushintsha indlela odla ngayo.

I-Arugula nayo inenitrate, okungase kube ukukhathazeka. Amazinga aphezulu e-nitrate angaba yingozi empilweni ngokuhamba kwesikhathi. Kudingeka izifundo ezengeziwe ukuze sikuqonde ngokugcwele lokhu.

Ukwazi ngezingozi zezempilo ze-arugula kusisiza ukuthi siyijabulele ngokuphepha. Kulungile ukudla i-arugula uma siqaphela. Vele uqiniseke ukuthi uyayibhalansisa nokunye ukudla.

Indlela Yokukhetha Nokugcina I-Arugula Entsha

Ukukhetha i-arugula efanele kubalulekile. Bheka amaqabunga aluhlaza ngokugqamile futhi amasha. Akufanele zibe nsundu noma zibe nsundu. Ukuthungwa okuqinile kubalulekile ukuze uthole ukunambitheka okumuncu ezitsheni zakho.

Ngemuva kokukhetha i-arugula engcono kakhulu, kubalulekile ukuyigcina kahle. Gcoba amaqabunga ngethawula lephepha elimanzi ukuze uwagcine emanzi. Bese, faka i-arugula egoqwe esikhwameni sepulasitiki bese uyifake esiqandisini. Ngale ndlela, i-arugula yakho ingahlala iyintsha kuze kube iviki.

Nawa amanye amathiphu wokugcina i-arugula yakho iyintsha:

• Hlola noma yiziphi izimpawu zokubola ngaphambi kokuthenga.
• Gwema ukugeza i-arugula uze ulungele ukuyisebenzisa.
• Gcina i-arugula kude nezithelo ezikhipha igesi ye-ethylene.

I-Arugula's Global popularity

I-Arugula isiphenduke intandokazi emakhishini emhlabeni jikelele. Ukunambitheka kwayo okunopelepele kanye nezinzuzo zezempilo kunqobe abaningi. Isetshenziswa ekuphekeni okuningi, okubonisa ukuguquguquka kwayo.

Ekuphekeni kwaseMedithera, i-arugula iyinto evamile kumasaladi, ama-pizza, ne-pasta. Futhi yengeza ukunambitheka ezitsheni kwezinye izitayela. Abapheki bathanda ukwenza ukudla kuthakazelise, kungakhathaliseki ukuthi kulula noma kumnandi.

I-Arugula idlula amasaladi. Isetshenziswa kuma-pestos nanjengokuhlobisa ezitsheni ezinkulu. Njengoba abantu befuna ukudla okunempilo, ukuthandwa kwe-arugula kuyakhula. Manje sekuyinketho ephezulu kulabo abafuna izithako ezintsha, ezinomsoco.

Amaqiniso Athakazelisayo Nge-Arugula

I-Arugula inomlando ocebile ekuphekeni. Ingenye yemifino emidala kakhulu ekhuliswa abantu. AmaRoma asendulo ayethanda ukunambitheka kwayo kwepelepele, eyisebenzisa kumasaladi nasemakhambi emithi.

I-Arugula ingaphezu nje kwesithako sesaladi. Imbewu yayo ingashintshwa ibe ngamafutha, ingeze ukunambitheka okukhethekile. I-arugula yasendle iqine kakhulu, ngokungafani nenguqulo ethambile esivame ukuyithola.

Nawa amaqiniso athakazelisayo nge-arugula:

• I-Arugula ingeyomndeni we-brassica, ohlanganisa i-kale ne-broccoli.
• Igcwele amavithamini A, C, no-K, okwenza kube ukukhetha okunempilo ekudleni.
• Ukunambitheka kwayo okuyingqayizivele kuyenza intandokazi ezitsheni zikanokusho emhlabeni wonke.

Isiphetho

I-Arugula ingaphezu kohlaza olusemfashinini; igcwele izinzuzo zezempilo. Igcwele amavithamini nama-antioxidants aqinisa amasosha omzimba futhi asize amathambo akho. Ukwengeza i-arugula ekudleni kwakho kukwenza kunambitheke kakhulu futhi kukunikeza imisoco ebalulekile.

Lokhu okuluhlaza okotshani kulula ukuyisebenzisa ezitsheni eziningi, kusukela kumasaladi kuya kuma-smoothies. Njengoba abantu abaningi befunda ngezinzuzo zayo zezempilo, manje isikhathi esifanelekile sokuyengeza ekudleni kwakho. Ukunambitheka kwayo kwe-peppery kanye nezinzuzo zezempilo kukwenza kube okufanele ube nakho kulabo abakhathalela impilo yabo.

Ukusebenzisa i-arugula njalo kuletha ukunambitheka nezinzuzo zezempilo ekudleni kwakho. Ukwazi ukubaluleka kwayo komsoco kanye nokusetshenziswa kukusiza wenze izinqumo ezingcono. Lokhu akuthuthukisi ukudla kwakho kuphela kodwa nempilo yakho iyonke.

Umusho Wokuzihlangula

Leli khasi liqukethe ulwazi mayelana nezakhiwo ezinomsoco zento eyodwa noma ngaphezulu yokudla noma izithasiselo. Izakhiwo ezinjalo zingahlukahluka emhlabeni wonke kuye ngokuthi inkathi yokuvuna, izimo zenhlabathi, izimo zenhlalakahle yezilwane, ezinye izimo zasendaweni, njll. Njalo qiniseka ukuthi uhlola imithombo yangakini ukuze uthole ulwazi oluqondile nolwakamuva oluhlobene nendawo yangakini. Amazwe amaningi anemihlahlandlela esemthethweni yezokudla okufanele ize kuqala kunanoma yini oyifunda lapha. Akufanele neze udebe iseluleko sochwepheshe ngenxa yento oyifunde kule webhusayithi.

Ngaphezu kwalokho, ulwazi olwethulwe kuleli khasi olwezinjongo zolwazi kuphela. Yize umbhali enze umzamo ophusile wokuqinisekisa ubuqiniso bolwazi kanye nokucwaninga izihloko okukhulunywa ngazo lapha, kungenzeka ukuthi akayena uchwepheshe oqeqeshiwe onemfundo esemthethweni ngale ndaba. Hlala uthintana nodokotela wakho noma uchwepheshe wezokudla ngaphambi kokwenza izinguquko ezibalulekile ekudleni kwakho noma uma unokuthile okukukhathazayo okuhlobene.

Umshwana Wokuzikhipha Emthwalweni Wezempilo

Konke okuqukethwe kule webhusayithi okwezinjongo zokwaziswa kuphela futhi akuhloselwe ukuba esikhundleni seseluleko sochwepheshe, ukuhlolelwa izifo, noma ukwelashwa. Alukho ulwazi olulapha okufanele luthathwe njengeseluleko sezokwelapha. Unesibopho sokunakekelwa kwakho kwezokwelapha, ukwelashwa, kanye nezinqumo. Ngaso sonke isikhathi funa iseluleko sikadokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe nganoma yimiphi imibuzo ongase ube nayo mayelana nesimo sezempilo noma okukukhathazayo ngaso. Ungalokothi udebe iseluleko sezokwelapha esichwepheshile noma ubambezele ukusifuna ngenxa yento oyifunde kule webhusayithi.