Menene Kohlrabi? Gina Jiki, Fa'idodi, da Amfani

Wadatacce

• Menene kohlrabi?
• Kohlrabi abinci mai gina jiki
• Amfanin lafiyar kohlrabi
• Mai girma a cikin antioxidants
• Yana inganta ƙoshin lafiya
• Zai iya rage haɗarin kamuwa da cututtukan zuciya
• Tana goyon bayan garkuwar jiki
• Yadda zaka kara kohlrabi a abincinka
• Layin kasa

Kohlrabi wani kayan lambu ne wanda yake da alaƙa da dangin kabeji.

An cinye shi sosai a Turai da Asiya kuma ya sami karɓuwa a duk duniya don fa'idodin lafiyarsa da kuma amfani da abinci.

Wannan labarin yayi nazarin kohlrabi, gami da abubuwan gina jiki, fa'idodi, da fa'idodi da yawa.

Menene kohlrabi?

Kohlrabi, wanda aka fi sani da suna Jamusanci, kayan lambu ne mai giciye.

Duk da sunan ta, kohlrabi ba tushen kayan lambu bane kuma baya cikin dangin dangi. Madadin haka, nasa ne Brassica jinsin tsire-tsire kuma yana da alaƙa da kabeji, broccoli, da farin kabeji ().

Yana da doguwar ganye mai ganye da zagaye kwan fitila wanda akasari launin shuɗi ne, kodadde kore, ko fari. Yana da fari-rawaya koyaushe a ciki ().

Dandanon Kohlrabi da kamarsa sun yi kama da na bishiyar broccoli da kabeji, duk da cewa ya ɗan fi daɗi.

Ana amfani da kwan fitila a cikin salads da miya, amma kuma ana iya gasa ko a dafa ta. Ganyayyakinsa da tushe suna da ɗan kawanya kuma suna dafa su daidai da koren kore.

Kohlrabi wani tsire-tsire ne mai gicciye wanda ke da alaƙa da kabeji. Za a iya cin ganyenta, da tushe, da kwan fitila a ɗanye ko a dafa.

Kohlrabi abinci mai gina jiki

Kohlrabi shine kyakkyawan tushen abubuwan gina jiki.

Kofi ɗaya (gram 135) na ɗanyen kohlrabi yana bayarwa ():

• Calories: 36
• Carbs: 8 gram
• Fiber: 5 gram
• Furotin: 2 gram
• Vitamin C: 93% na Dailyimar Yau (DV)
• Vitamin B6: 12% na DV
• Potassium: 10% na DV
• Magnesium: 6% na DV
• Harshen Manganese: 8% na DV
• Folate: 5% na DV

Kayan lambu shine kyakkyawan tushen bitamin C, mai ƙyamar antioxidant wanda ke kare jikinku daga lalacewar mummunan sakamako kuma yana taka rawa wajen warkar da rauni, hada kira, shan ƙarfe, da lafiyar jiki (,,,).

Bugu da ƙari kuma, yana da wadataccen bitamin B6, wanda ke tallafawa lafiyar garkuwar jiki, haɓakar furotin, da kuma samar da ƙwayoyin jinin jini ().

Har ila yau, kyakkyawan tushe ne na potassium, ma'adinai da lantarki wanda ke da mahimmanci ga lafiyar zuciya da daidaiton ruwa (, 9).

A ƙarshe, kofi ɗaya (gram 135) na kohlrabi yana samar da kusan 17% na bukatun fiber na yau da kullun. Fiber na abinci yana taimakawa tallafawa lafiyar hanji da kula da sukarin jini (,).

Kofi ɗaya (gram 135) na kohlrabi yana ba da kashi 93% na bukatun bitamin C na yau da kullun. Har ila yau, kyakkyawan tushe ne na potassium, fiber, da bitamin B6.

Amfanin lafiyar kohlrabi

Kohlrabi na da matukar amfani kuma yana ba da fa'idodi daban-daban na kiwon lafiya.

Mai girma a cikin antioxidants

Kohlrabi ya ƙunshi abubuwa da yawa na antioxidants, kamar bitamin C, anthocyanins, isothiocyanates, da glucosinolates. Waɗannan su ne mahaɗan tsire-tsire waɗanda ke kare ƙwayoyinku daga lalacewar mummunan sakamako wanda zai iya ƙara haɗarin cutar ku (,).

Abincin da ke dauke da kayan lambu masu wadataccen antioxidant kamar kohlrabi suna da alaƙa da rage haɗarin ciwon sukari, cututtukan rayuwa, da saurin mutuwa ().

Fatar purple kohlrabi na musamman anthocyanins, nau'in flavonoid wanda ke ba kayan lambu da 'ya'yan itace launin ja, shunayya, ko shuɗi. Babban amfani da anthocyanins yana da alaƙa da ƙananan haɗarin cututtukan zuciya da raguwar hankali (,,).

Duk nau'ikan launuka na kohlrabi suna da yawa a cikin isothiocyanates da glucosinolates, waɗanda suke da ƙwayoyin antioxidants masu haɗuwa da ƙananan haɗarin wasu cututtukan kansa, cututtukan zuciya, da kumburi (,,).

Yana inganta ƙoshin lafiya

Kohlrabi yana da yawan zare. A zahiri, zaku iya samun kusan 17% na fiber na yau da kullun daga kofi ɗaya (gram 135) na wannan kayan lambu ().

Ya ƙunshi duka fiber mai narkewa da mara narkewa.

Na farko mai narkewa ne a cikin ruwa kuma yana taimakawa kiyaye lafiyar jini da matakan cholesterol. A gefe guda, zaren da ba a narkewa ba ya karye a cikin hanjinka ba, yana taimakawa kara girma a cikin marainiyarka da inganta motsin hanji na yau da kullum ().

Abin da ya fi haka, zaren shine ainihin tushen man fetur na ƙwayoyin cuta masu ƙoshin lafiya, kamar su Bifidobacteria kuma Lactobacilli. Waɗannan ƙwayoyin cuta suna samar da acid mai gajerun sarkar, wanda ke ciyar da ƙwayoyin hanjinku kuma yana iya kariya daga cututtukan zuciya da kiba (,).

Bugu da ƙari, ƙwayar microbiome mai ƙoshin lafiya tana haɗuwa da tsarin rigakafi mai ƙoshin lafiya da ƙananan haɗarin kiba da cututtukan hanji (,,,).

Zai iya rage haɗarin kamuwa da cututtukan zuciya

Kohlrabi ya ƙunshi mahaɗan tsire-tsire masu ƙarfi waɗanda ake kira glucosinolates da isothiocyanates, waɗanda galibi ana samunsu a cikin kayan marmarin gicciye.

Babban amfani da glucosinolate yana da nasaba da ƙananan haɗarin cututtukan zuciya saboda ikon wannan mahaɗin na faɗaɗa magudanan jini da rage ƙonewa. Bugu da ƙari, isothiocyanates suna da kayan haɓakar antioxidant waɗanda zasu iya hana haɓakar plaque a jijiyoyin ku ().

Nazarin na dogon lokaci a cikin mata 1,226 masu shekaru 70 ko sama sun gano cewa cin abinci mai wadataccen kayan marmari mai gicciye yana da alaƙa da ƙarancin haɗarin mutuwa na 13% daga cututtukan zuciya ga kowane ƙaruwar gram 10 na cin fiber a kowace rana ().

Bugu da ƙari, purple kohlrabi yana da yawa a cikin anthocyanins, waɗanda aka nuna don rage hawan jini da haɗarin bugun zuciya (,,).

A ƙarshe, cin abinci mai yawan fiber na iya kare kan cututtukan zuciya. Reviewaya daga cikin nazarin nazarin 15 ya gano cewa cin abinci mai wadataccen wannan abincin ya rage haɗarin mutuwa daga cututtukan zuciya da kashi 24%, idan aka kwatanta da abinci mai ƙananan fiber (,).

Tana goyon bayan garkuwar jiki

Abubuwan gina jiki da ke cikin kohlrabi na iya tallafawa tsarin garkuwar ku.

Wannan kayan lambu yana da yawa a cikin bitamin B6, wanda ke da mahimmanci ga ayyuka da yawa, gami da metabolism na gina jiki, haɓakar ƙwayar jinin jini, da aikin rigakafi ().

Vitamin B6 yana da hannu wajen samar da farin jini da kuma T-cells, wadanda nau'ikan kwayoyin halittar garkuwar jiki ne wadanda ke yakar abubuwa na waje kuma sune mabuɗin ga tsarin garkuwar jiki. Ficarancin wannan sinadarin yana da nasaba da raunin garkuwar jiki (,).

Bugu da ƙari, kohlrabi kyakkyawan tushe ne na bitamin C, wanda zai iya tallafawa aikin ƙwayar ƙwayar ƙwayar jini kuma, a ƙarshe, ƙarfafa garkuwar ku ().

Kohlrabi ya tattara abubuwan gina jiki da antioxidants wanda na iya haɓaka lafiyar garkuwar jiki da rage haɗarin cutar rashin lafiya. Hakanan, babban abun ciki na fiber yana tallafawa ƙwayar microbiome mai ƙoshin lafiya.

Yadda zaka kara kohlrabi a abincinka

Yawanci ana girma a cikin watanni na hunturu, galibi ana iya samun kohlrabi a yawancin shagunan kayan abinci.

Za a iya yanyanke kwararan kwararan fitila kohlrabi a salatin su ko kuma a more su azaman kayan marmari tare da hummus. Koyaya, kuna so kuranta fatar, saboda wasu mutane suna ganin ta da wuya.

Hakanan za'a iya dafa shi ta hanyoyi da yawa, kamar su dafaffen, sauteded, ko gasashe.

A halin yanzu, ana iya ƙara ganyenta a cikin salatin, a dafa shi a cikin soyayyen motsawa, ko kuma a saka shi da miya.

Abin da ya fi haka, kwan fitila na iya maye gurbin kayan lambu masu ƙanshi kamar broccoli, kabeji, radishes, da dankali, yayin da za a iya amfani da ganyen a madadin Kale, alayyafo, ko wasu ganye.

Kohlrabi ƙari ne mai sauƙi da sauƙi ga girke-girke da yawa. Duk kwan fitilarsa da ganyenta ana iya cin shi ɗanye ko dafa shi kuma ya zama sauƙin sauyawa a girke-girke da yawa. Duk da haka, kuna iya ɓoye fatarta idan kun ganta da tauri sosai.

Layin kasa

Kohlrabi yana cike da abubuwan gina jiki waɗanda ke da alaƙa da fa'idodi daban-daban na kiwon lafiya.

Yana da wadataccen fiber, wanda yake da mahimmanci don hanji mai kyau da kuma narkewar da ta dace.

Ari da, yawancin abubuwan gina jiki da mahaɗan tsire-tsire suna tallafawa tsarin garkuwar ku kuma yana iya rage haɗarin cututtukan zuciya, wasu cututtukan daji, da kumburi.

Idan kana son yin gwaji da sabbin kayan lambu, kohlrabi abu ne mai sauki, mai amfani don kara girke girkenka.