Menene Celeriac? Tushen Kayan lambu Tare da Fa'idodi masu ban mamaki

Wadatacce

• Menene Celeriac?
• Bayanin Fa'idar Gina Jiki
• Amfanin Lafiya
• Cushe tare da Antioxidants
• Zai Iya Amfana da Lafiyar Zuciya
• Zai Iya Inganta narkewar abinci
• Iya Karfafa Kasusunka
• Mayu Zai Bada Kadarorin Anticancer
• Sauƙi don toara a cikin Abincin ku
• Zabi, Shiri da Ma'aji
• Dafa abinci
• Damuwa da Tsaro
• Layin .asa

Celeriac ɗan kayan lambu ne wanda ba a san shi ba, kodayake shahararsa tana ƙaruwa a yau.

An ɗora shi da mahimman bitamin da kuma ma'adanai waɗanda za su iya ba da fa'idodin kiwon lafiya masu ban sha'awa.

Abin da ya fi haka, yana da kwarjini sosai kuma ana iya saka shi cikin abincinku a madadin madadin dankali da sauran kayan lambu na tushen.

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da seleriac, gami da abinci mai gina jiki, fa'idodi da amfanoni.

Menene Celeriac?

Celeriac shine tushen kayan lambu wanda yake da alaƙa da seleri, faski da parsnips.

Sunan kimiyya shine Apium kabarin var. rapaceum, kuma an san shi da suna seleri-root-root, knob seleri ko tushen seleri.

Ya samo asali ne daga Bahar Rum kuma yana daga dangin shuka iri daya kamar karas.

Celeriac sanannen sananne ne game da bakon sautinta. Ya yi kama da kamannin kuskuren buɗewa kuma ya kasance fari-fari tare da danshi, shimfiɗar farfajiyar da ke rufe da ƙananan rootan rootlets. Masa, fararen nama yayi kama da dankalin turawa.

Ganye da tsirrai na tsiro suna girma sama da ƙasa kuma suna kama da seleri. Yawanci yana ɗaukar kusan inci 4-5 (10-13 cm) a diamita kuma yana da nauyin kusan fam 1-2 (gram 450-900).

Celeriac sananne ne a yankuna na Gabas da Arewacin Turai azaman kayan lambu na tushen hunturu kuma galibi ana amfani dasu a cikin salads, miya, casseroles da stews. Celeriac remoulade sanannen abincin Faransa ne, mai kama da coleslaw.

Tasteanɗanarsa yayi kama da na ɓangaren sama na karayar seleri, kuma ana iya cin sa ɗanye ko dafa shi.

Raw celeriac yana da laushi mai laushi, yana mai da shi cikakken ƙari ga salads da coleslaws. Idan ya dahu, yana da ɗan zaƙi kuma yana aiki sosai da kyau, an gasa shi, an soya shi ko a tafasa shi.

Kodayake lokacinda yake mafi tsayi shine Satumba zuwa Afrilu, ana samun wadatar celeriac duk shekara.

Celeriac shine tushen kayan lambu wanda yake da alaƙa da seleri. Ana iya jin daɗin ɗanye ko dafa shi kuma yana aiki da kyau a cikin salatin, haka nan mashed, gasa, gasashe ko dafa shi.

Bayanin Fa'idar Gina Jiki

Celeriac gidan abinci ne mai gina jiki, cike da fiber da bitamin B6, C da K. Har ila yau, kyakkyawan tushe ne na antioxidants da mahimman ma'adanai, kamar phosphorus, potassium da manganese.

Abincin seleriac 3.5-gram 100 (1, 2):

Yana da mahimmanci a lura cewa dafa abinci na seleriac na iya haifar da asarar bitamin - alal misali, tafasasshen seleriac yana rage sinadarin bitamin C aƙalla 50% (2).

Ba a san yadda dafa abinci ke shafar bitamin K. Duk da haka, madadin hanyoyin dafa abinci - kamar tururi - na iya hana ɗan asarar bitamin.

Tare da giram 5.9 na carbi a cikin oza 3.5 (gram 100) na dafa kayan lambu, seleriac ya fi lafiya, madaidaiciyar-carb madadin dankali (2).

Ari da, crunchy, sabo, gram 3.5-grace (gram 100) na ɗanyen seleriac yana da adadin kuzari 42 da gram 0.3 kawai - yana mai da shi kyakkyawan abinci mai ƙarancin kalori (1).

Celeriac yana da yawa a cikin fiber kuma kyakkyawan tushen bitamin B6, C da K. Hakanan ya ƙunshi mahimman ma'adanai, kamar su phosphorus, potassium da manganese. Mene ne ƙari, yana da ƙananan mai da adadin kuzari.

Amfanin Lafiya

Saboda wadataccen wadataccen kayan abinci da antioxidants, seleriac na iya ba da fa'idodi iri-iri na lafiya.

Cushe tare da Antioxidants

Celeriac cike yake da antioxidants, waxanda suke da kumburi - suna aiki ta hanyar yaƙi da masu cutarwa masu ɓarna, don haka kare ƙwayoyin halitta masu lafiya daga lalacewa.

A yin haka, suna iya karewa daga yanayi da yawa, kamar cututtukan zuciya, ciwon daji da Alzheimer. Suna iya ba da sakamako na tsufa (,).

Celeriac - musamman raw - shima kyakkyawan tushen bitamin C ne, wanda yake aiki a matsayin antioxidant kuma yana iya ƙarfafa garkuwar ku ().

Zai Iya Amfana da Lafiyar Zuciya

Celeriac yana dauke da sanadarin potassium da bitamin K, wadanda suke da mahimmanci ga lafiyar zuciya.

Potassium na iya taimakawa wajen daidaita hawan jini ta hanyar kawar da mummunan tasirin shan gishiri a cikin mutane masu mahimmanci ().

A zahiri, cinye manyan matakan potassium yana da alaƙa da ƙananan haɗarin al'amuran lafiya, kamar su bugun jini ().

A meta-bincike na nazarin kulawa na 16 ya gano cewa haɓakar potassium mafi girma yana da alaƙa da ƙarancin haɗarin bugun jini na 13% ().

Vitamin K na iya rage haɗarin cututtukan zuciya ta hana haɓakar alli a cikin jijiyoyin ku. Irin wannan ginin na iya haifar da jijiyoyin ku su zama da wuya da kuma kunkuntar ().

Celeriac kuma ya ƙunshi bitamin C, wanda zai iya inganta aikin jijiyoyin jini da ƙwayoyin jini a cikin wasu mutane, kamar waɗanda ke fama da ciwon sukari ko ƙananan matakan bitamin C ().

Zai Iya Inganta narkewar abinci

An rarraba Celeriac azaman abinci mai ɗorewa. Samun isasshen zaren abinci na iya taimakawa narkewa, kumburi da motsawar hanji (11,,).

Hakanan, wannan na iya karewa daga wasu cututtuka, irin su kansar kansa ().

Shaida ta nuna cewa isasshen cin fiber yana da mahimmanci don ciyar da ƙwayoyin cuta masu amfani, waɗanda ke da mahimmanci ga fannoni daban-daban na kiwon lafiya kamar su kariya daga ciwon sukari da kiba ().

Iya Karfafa Kasusunka

Celeriac shine tushen tushen phosphorus da bitamin K, waɗanda suke da mahimmanci ga ƙashin lafiya.

Vitamin K yana aiki ta haɓaka haɓakar alli da hana ƙashin kashi (,).

Binciken da aka gudanar game da karatun boko guda biyar ya gano cewa mutanen da suke da mafi yawan cin bitamin K suna da kasada kaso 22% na kasusuwa fiye da wadanda suke da mafi karancin ci ().

Wani nazarin nazarin 7 ya lura cewa ƙarin tare da 45 MG na bitamin K kowace rana ya rage haɗarin ɓarkewar hanji ta 77% ().

Mene ne ƙari, ban da alli, jikinka yana buƙatar isassun matakan phosphorus don ƙarfafa ƙasusuwa.

Nazarin kulawa ya gano cewa yawan cin abinci na phosphorus yana da alaƙa da lafiyar ƙashi mafi kyau da rage haɗarin osteoporosis ().

Mayu Zai Bada Kadarorin Anticancer

Celeriac yana da yawa a cikin bitamin K, wanda yana iya samun kayan haɓaka na ƙwayar cuta ().

Yawancin gwajin gwaji da dabba sun gano cewa bitamin K ya rage ci gaba da yaduwar ƙwayoyin cuta (,,).

Babban binciken kulawa a cikin fiye da mutane 24,000 ya gano cewa bitamin K2 yana da alaƙa da rage haɗarin haɓaka da mutuwa daga cutar kansa ().

Bugu da ƙari, nazarin nazarin karatu biyar a cikin mutanen da ke fama da cutar kansa wanda aka yi wa tiyata ya gano cewa ƙarin bitamin K bayan tiyata ya ɗan inganta rayuwa gaba ɗaya bayan shekara guda ().

Koyaya, ana buƙatar ƙarin binciken ɗan adam don sanin ko bitamin K zai iya kariya daga cutar kansa.

Celeriac yana cikin antioxidants da wasu abubuwan gina jiki waɗanda ke da alaƙa da fa'idodin kiwon lafiya. Wadannan sun hada da kariya daga wasu cututtukan daji da inganta narkewar abinci, da lafiyar zuciya da kashi.

Sauƙi don toara a cikin Abincin ku

Raw ko dafa shi, seleriac kayan lambu ne masu mahimmanci. Ana iya amfani dashi azaman tushe don salads ko coleslaws kuma yana aiki da kyau dagashi, gasa, gasashe ko dafa shi.

Ga yadda ake hada seleriac cikin abincinku.

Zabi, Shiri da Ma'aji

Don ɗanɗano mafi kyau, zaɓi matsakaiciyar sikirin seleriac - inci 3-4 (8-10 cm) a diamita - tare da santsi, har ma da ƙasa. Guji manyan, masu nauyi waɗanda aka canza su ko kuma suke da fashewar ƙasa.

Tabbatar cewa cibiyarta ba ta rami, wanda alama ce ta cewa seleriac ba shi da inganci.

Mene ne ƙari, sabo da kayan lambu, ya fi ƙarfin dandano na seleri.

Don rayuwar mafi kyau duka, adana seleriac a cikin jakar filastik a cikin ɓangaren kayan lambu na firjin ku.

Don shirya shi don dafa abinci, wanke da goge kayan lambu don cire duk wani datti kafin yanke saman da tushe.

Bayan haka, a hankali cire muguwar fata da wuka mai kaifi ko tsinken kayan lambu da sara ko yanki naman.

Kamar yadda celeriac ke saurin ganowa, jiƙa yankakken kayan kayan lambun cikin ruwan sanyi da yan yanyun lemon tsami ko kuma feshin ruwan inabi fari-giya.

Dafa abinci

Ana iya cin Celeriac danye ko dafa shi kuma a shirya shi azaman gefen abinci.

Anan ga 'yan nasihu masu amfani:

• Gwada shi ɗanye - yankakken ko grated - a cikin salads, coleslaw ko Faransa celeriac remoulade.
• Tafasa da niƙa kayan lambu a matsayin madadin dankali ko sauran tushen kayan lambu.
• Gasa ko gasa seleriac kamar dankali.
• A dafa shi a gauraya shi don miya, da miya, da pies da casseroles.

Yanke cikin yankakkun fasassun abubuwa, celeriac yawanci yana tafasa a cikin kusan minti 20 kuma ana gasawa a kusan minti 40.

Ana iya cin Celeriac ɗanye ko dafa shi kuma yana ba da ƙari mai yawa ga jita-jita da yawa. Zaɓi sikeli mai matsakaiciyar matsakaiciya wanda ba rami a cikin cibiyar don tabbatar da ɗanɗanon ɗanɗano da ƙanshin mafi kyau.

Damuwa da Tsaro

An dauki Celeriac mai aminci ga mafi yawan mutane. Koyaya, wasu na iya buƙatar iyakance ko guje wa cin wannan kayan lambu.

Celeriac yana cikin bitamin K, wanda zai iya shafar daskarewar jini. Sabili da haka, mutanen da ke fama da rikicewar jini wanda suke shan magani kamar warfarin ya kamata su guji yawan cin abinci.

Bugu da kari, yawan sinadarin potassium da phosphorus a cikin seleriac na iya sanya shi bai dace da mutane ba a kan cutar diuretics ko kuma masu matsalar koda (,).

Idan ɗayan waɗannan sharuɗɗan sun shafe ka, yi magana da mai ba ka kiwon lafiya game da ko cin abincin seleriac ya dace.

A ƙarshe, wasu mahadi a cikin seleriac, kamar su bergapten, na iya motsa mahaifar mace mai yuwuwa na haifar da nakasu. Saboda haka, kada ku ci adadi mai yawa yayin ciki (28).

Yawancin mutane na iya cin abincin seleriac lafiya. Koyaya, mutanen da ke fama da cutar daskarewar jini ko matsalolin koda, ko kuma suke da juna biyu ko kuma masu shan diure, ya kamata su iyakance ko su guje shi.

Layin .asa

Celeriac shine tushen kayan lambu masu alaƙa da seleri.

Mai wadata a cikin antioxidants da na gina jiki, yana ba da fa'idodin kiwon lafiya masu ban sha'awa, kamar haɓaka narkewa, ƙashi da lafiyar zuciya, gami da yiwuwar sakamako mai rikitarwa.

Kuna iya jin daɗin ɗanyen ɗanyen ɗanɗano ko dafa shi a matsayin mai lafiya, madaidaiciyar-carb madadin dankali da sauran kayan lambu na tushen.

Tare da dabara, dandano mai kama da seleri, ingantaccen tsarin abinci mai gina jiki da iya aiki, seleriac na iya zama babban ƙari ga ingantaccen abinci.