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

I-arugula entsha ebekwe ebhodini lokusika lokhuni etafuleni lasemaphandleni elinowoyela womnqumo nosawoti wolwandle ngemuva. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Okuthathwayo Okubalulekile

• I-Arugula icebile ngamavithamini A, C, kanye no-K, okusekela impilo yonke.
• Iphrofayili yokudla okunempilo ye-arugula ikhuthaza impilo yenhliziyo.
• Ukuhlanganisa i-arugula kanye nokuphila kahle kungathuthukisa ukusebenza komzimba wakho.
• I-Arugula iqukethe ama-antioxidants alwa nokucindezeleka kwe-oxidative emzimbeni.
• Lo luhlaza olunamaqabunga lusebenzisa ama-calories amaningi, luhambisana kahle nokudla okulinganiselayo.
• Ukusetshenziswa okuningi kokupheka kwenza i-arugula ibe yinto emnandi kakhulu ezitsheni ezahlukahlukene.

Isingeniso ku-Arugula

Kuyini i-arugula? Iluhlaza okotshani, okwaziwa nangokuthi i-Eruca vesicaria. Iyingxenye yomndeni we-cruciferous, njenge-broccoli ne-kale. I-Arugula ivela eMedithera futhi inambitheka njengopelepele oqina njengoba ikhula.

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

I-Arugula imnandi kakhulu ezitsheni eziningi. Inezela ukunambitheka okubabayo kumasaladi. Ungayixuba ne-pesto, uyifake kumasangweji, noma ku-pizza ephezulu. Ukuguquguquka kwayo kuyenza ibe yintandokazi emakhishini yonke indawo.

Iphrofayili Yokudla Okunempilo ye-Arugula

I-Arugula iluhlaza olunamaqabunga anempilo kakhulu olunama-calories angu-5 kuphela ngendebe ngayinye. Kuyindlela engenacala yokudla kwakho. Icebile ngamavithamini namaminerali, okwenza kube yinto enhle kakhulu ekudleni kwakho.

I-Arugula igcwele amavithamini A, C, kanye no-K. I-Vitamin A isiza amehlo akho, i-C iqinisa amasosha omzimba wakho, kanti i-K isiza ekuqineni kwegazi. Iphinde ibe ne-folate, i-calcium, i-potassium, kanye ne-magnesium, konke okubalulekile empilweni.

Ngama-calories ambalwa kuphela, i-arugula kulula ukuyengeza ekudleni kwakho. Iphinde ibe nama-antioxidants nama-glucosinolates. Lokhu kungasiza ekulweni neminye imidlavuza. Ngakho-ke, i-arugula iyindlela engcono kakhulu yokuthuthukisa ukudla kwakho.

Umfanekiso obonisa izakhiwo zokudla okunempilo kanye nezinzuzo zezempilo ze-arugula onezimpawu ezilebula. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Izinzuzo Zezempilo ze-Arugula

I-Arugula igcwele izinzuzo zezempilo ezingathuthukisa inhlalakahle yakho. Igcwele ama-antioxidants alwa nokucindezeleka kwe-oxidative. Lokhu kucindezeleka kuhlotshaniswa nezinkinga eziningi zempilo.

Ama-glucosinolates ku-arugula ahlobene nezakhiwo zawo zokulwa nomdlavuza. Lawa makhemikhali asiza ekunciphiseni ingozi yomdlavuza webele, we-prostate, kanye nowamaphaphu.

I-Arugula futhi izuzisa impilo yenhliziyo yakho. Iphrofayili yayo ecebile ngezakhamzimba ingathuthukisa ukusebenza kwenhliziyo yakho. Igcwele amavithamini namaminerali asekela amasosha omzimba wakho futhi akhuthaze indlela yokuphila enempilo.

Ukwengeza i-arugula ekudleni kwakho kuyisinyathelo esihlakaniphile. Kungumthombo onamandla wokudla okunempilo ongathuthukisa kakhulu impilo yakho. Lokhu luhlaza okukhanyayo kuyinto ebalulekile ekudleni kwakho.

Indima ka-Arugula Emsebenzini Wokuzivikela Emzimbeni

I-Arugula, eyaziwa nangokuthi i-Eruca sativa, iyimifino eluhlaza enamaqabunga. Idume ngephrofayili yayo yokudla okunempilo, enokuqukethwe okuphezulu kwevithamini C. Ivithamini C ibalulekile ekusekeleni amasosha omzimba futhi iyasiza ekwenzeni i-collagen.

I-Collagen ibalulekile esikhumbeni esinempilo, emithanjeni yegazi, nasezicutshini ezixhumeneyo. I-Vitamin C e-arugula nayo iyasiza ekumunceni insimbi ezitshalweni. Lokhu kuvimbela i-anemia yokuntuleka kwensimbi.

Ukudla i-arugula kungathuthukisa kakhulu impilo yakho yomzimba. Akuyona nje i-vitamin 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 nesimiso somzimba sokuzivikela. I-Folate iyadingeka ukuze kuhlukaniswe i-DNA namaseli. I-calcium ne-potassium kusiza emathanjeni nasemisipheni eqinile.

Ukudla i-arugula njalo kukunika izakhamzimba eziningi. Lezi zakhamzimba zisebenza ndawonye ukukhulisa amasosha omzimba wakho kanye nempilo yakho iyonke.

Indlela i-Arugula Ezuzisa Ngayo Impilo Yamathambo

I-Arugula igcwele izakhamzimba ezithuthukisa impilo yamathambo. Igcwele i-vitamin K, eyisihluthulelo sempilo yamathambo. Le vithamini isiza amathambo ngokuwenza aqine futhi angabi namathuba amaningi okuphuka.

Futhi, i-arugula ine-calcium eningi. Ukudla ukudla okune-calcium, njenge-arugula, kusiza ukugcina amathambo eqinile. Lokhu kungavimbela i-osteoporosis, isifo samathambo esivamile kubantu abadala. Ukufaka i-arugula ekudleni kwakho kungasiza ekwenzeni amathambo akho aqine.

Umfanekiso wamaqabunga e-arugula amasha, izitsha ze-arugula, kanye nezwe eliluhlaza ngaphansi kokukhanya kwegolide. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukusetshenziswa Kokupheka kwe-Arugula

Ukunambitheka kwe-Arugula okufana nepelepele kuyenza ibe yinhle kakhulu ezitsheni eziningi. Ilungele ukwengeza ukunambitheka okuyingqayizivele ekudleni kwakho. Yisebenzise ingaphekiwe kumasaladi ukuze ibe nombala ogqamile.

Uma upheka nge-arugula, izitsha zakho ziba ngcono nakakhulu. Zama njenge-topping ye-pizza noma uyixube ne-pesto. Ihambisana kahle ne-citrus, amantongomane, noshizi, okwenza kube kuhle kakhulu kumasaladi ne-pasta.

I-Arugula's spicy kick yenza noma yikuphi ukudla kube mnandi kakhulu. Kuhle kakhulu kokubili ezitsheni ezibandayo nezifudumele. Ukwengeza i-arugula ekuphekeni kwakho kungavusa imibono emisha ekhishini.

Ukufaka i-Arugula ekudleni kwakho

I-Arugula inezela ukunambitheka okumnandi ekudleni kwakho. Kulula ukuyifaka ezitsheni eziningi, okwenza ukudla kwakho kujabulise. Ungazama izindlela ezahlukene zokujabulela i-arugula ekuphekeni kwakho.

Qala ngamasaladi, lapho i-arugula ingaba yindawo ekhangayo noma ixutshwe neminye imifino eluhlaza. Yifake kumasangweji noma kuma-wraps ukuze uthole i-crispy, utamatisi we-cherry, kanye nenkukhu eyosiwe esitsheni se-pasta ukuze uthole ukudla okunomsoco nokumnandi.

Ukuze uthuthukise izinzuzo zezempilo ze-arugula, hlanganisa nokudla okunevithamini C eningi. Izithelo ze-citrus, upelepele, noma utamatisi akuzona nje kuphela ezinambitheka kahle ndawonye kodwa futhi kusiza umzimba wakho ukuthi umunce insimbi kangcono. Leli qhinga lingenza ukudla kwakho kube nempilo nakakhulu.

Yenza isiphuzo esiqabulayo ngokuxuba i-arugula ibe ama-smoothie. Ukubaba kwayo okuncane kuhambisana kahle nezithelo, okwengeza izakhamzimba esiphuzweni sakho. Ukwengeza i-arugula ekudleni kwakho kulula futhi kumnandi, kukuvumela ukuthi uthole ukunambitheka okusha.

Izandla ezikhetha i-arugula entsha ebhodini lokusika lokhuni ngommese wompheki ekukhanyeni kwemvelo okufudumele. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Izingozi Ezingenzeka Zokudla I-Arugula

I-Arugula ithandwa ngenxa yokunambitheka kwayo kanye nezinzuzo zayo zempilo. Kodwa, inezingozi ezithile. I-vitamin K yayo ephezulu ingathinta ukujiya kwegazi. Abantu abathatha imithi yokunciphisa igazi kufanele baqaphele ukudla kwabo i-arugula.

Izinguquko ku-vitamin K zingaphazamisa le mithi. Kubalulekile ukukhuluma nodokotela ngaphambi kokushintsha ukudla kwakho.

I-Arugula nayo ine-nitrate, okungaba yinto ekhathazayo. Amazinga aphezulu e-nitrate angabangela izingozi empilweni ngokuhamba kwesikhathi. Kudingeka izifundo ezengeziwe ukuze kuqondwe ngokugcwele lokhu.

Ukwazi ngezingozi zempilo ze-arugula kusisiza ukuthi siyijabulele ngokuphephile. Kulungile ukudla i-arugula uma siqaphela. Vele uqiniseke ukuthi uyayilinganisela nokunye ukudla.

Indlela Yokukhetha Nokugcina I-Arugula Entsha

Ukukhetha i-arugula efanele kubalulekile. Funa amaqabunga aluhlaza okwesibhakabhaka futhi amasha. Akufanele ashwabane noma abe nsundu. Ukuthungwa okuqinile kubalulekile ukuze kube nokunambitheka okuqinile ezitsheni zakho.

Ngemva kokukhetha i-arugula engcono kakhulu, kubalulekile ukuyigcina kahle. Songa amaqabunga ngethawula lephepha elimanzi ukuze uwagcine emanzi. Bese ubeka i-arugula egoqiwe esikhwameni sepulasitiki bese uyibeka efrijini. Ngale ndlela, i-arugula yakho ingahlala isha kuze kube yisonto.

Nazi ezinye izeluleko zokugcina i-arugula yakho isha:

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

Ukuthandwa kwe-Arugula emhlabeni wonke

I-Arugula isibe yintandokazi emakhishini emhlabeni jikelele. Ukunambitheka kwayo okufana nepelepele kanye nezinzuzo zezempilo kuye kwanqoba abaningi. Isetshenziswa ekudleni okuningi, okubonisa ukuguquguquka kwayo.

Ekuphekeni kwaseMedithera, i-arugula iyinto evamile kumasaladi, ama-pizza, kanye ne-pasta. Iphinde ingeze ukunambitheka ezitsheni zezinye izitayela. Abapheki bayayithanda ngokwenza ukudla kube mnandi, kungakhathaliseki ukuthi kulula noma kuyathandeka.

I-Arugula idlula amasaladi. Isetshenziswa kuma-pestos nanjengesihlobiso ezitsheni eziyinhloko. Njengoba abantu befuna ukudla okunempilo, ukuthandwa kwe-arugula kuyanda. Manje sekuyindlela engcono kakhulu kulabo abafuna izithako ezintsha nezinomsoco.

Amaqiniso Athakazelisayo Nge-Arugula

I-Arugula inomlando ocebile ekuphekeni. Ingenye yemifino emidala kakhulu etshalwa ngabantu. AmaRoma asendulo ayethanda ukunambitheka kwayo okufana nepelepele, eyisebenzisa kumasaladi nakwemithi yamakhambi.

I-Arugula ingaphezu nje kwesithako sesaladi. Imbewu yayo ingaguqulwa ibe uwoyela, okunezela ukunambitheka okukhethekile. I-arugula yasendle inamandla nakakhulu, ngokungafani nenguqulo ethambile esivame ukuyithola.

Nazi ezinye izinto ezithakazelisayo mayelana ne-arugula:

• I-Arugula ingeyomndeni we-brassica, ohlanganisa ne-kale ne-broccoli.
• Igcwele amavithamini A, C, kanye no-K, okwenza kube ukukhetha okunempilo kokudla.
• Ukunambitheka kwayo okuyingqayizivele kuyenza ibe yintandokazi ezitsheni ezinhle emhlabeni jikelele.

Ukuvala amaqabunga e-arugula amasha ekukhanyeni okufudumele, ukwakheka okucwebezelayo nemifino eluhlaza, ingemuva lengadi. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Isiphetho

I-Arugula ingaphezu nje kohlaza oludumile; igcwele izinzuzo zezempilo. Igcwele amavithamini nama-antioxidants aqinisa amasosha omzimba wakho futhi asize amathambo akho. Ukufaka i-arugula ekudleni kwakho kwenza inambitheke kahle futhi ikunike izakhamzimba ezibalulekile.

Lolu luhlaza olunamaqabunga kulula ukulusebenzisa ezitsheni eziningi, kusukela kumasaladi kuya kuma-smoothie. Njengoba abantu abaningi befunda ngezinzuzo zalo zempilo, manje yisikhathi esifanele sokulufaka ekudleni kwakho. Ukunambitheka kwalo okufana nepelepele kanye nezinzuzo zezempilo kwenza kube yinto ebalulekile kulabo abakhathalela impilo yabo.

Ukusebenzisa i-arugula njalo kuletha ukunambitheka kanye nezinzuzo zezempilo ekudleni kwakho. Ukwazi inani layo lokudla okunempilo kanye nokusetshenziswa kwayo kukusiza ukuthi wenze izinqumo ezingcono. Lokhu akuthuthukisi nje ukudla kwakho kodwa futhi nempilo yakho iyonke.

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