Menene Escarole, kuma Yaya ake Ci?

Wadatacce

• Menene tserewa?
• Bayanin abinci
• Amfanin kiwon lafiya
• Zai iya inganta lafiyar hanji
• Zan iya tallafawa lafiyar ido
• Zai iya rage kumburi
• Zai iya inganta ƙashi da lafiyar zuciya
• Yadda za a shirya kuma ku ci escarole
• Matakan kariya
• Layin kasa

Idan kuna jin daɗin abincin Italianasar Italia, wataƙila kun taɓa fuskantar tsautsayi - mai ɗanɗano, kore mai ɗaci wanda yayi kama da latas.

Escarole kayan gargajiya ne a cikin miyan bikin Italiya, wanda yawanci yakan haɗu da wannan kayan lambu tare da ƙaramin, zagayen taliya da ƙwallan nama ko tsiran alade a cikin romon kaza. Hakanan za'a iya samun wannan koren koren a cikin stews, salads, da pastas.

Koyaya, mutane da yawa basu sani ba ko don rarraba tserewa azaman kayan lambu ko latas.

Wannan labarin yana bayanin duk abin da kuke buƙatar sani game da haɓaka, gami da abubuwan gina jiki, fa'idodin kiwon lafiya, da kuma amfani da abinci.

Menene tserewa?

Kashe (Cichorium endivia) memba ne na dangin chicory. Sau da yawa yana rikicewa ba kawai tare da letas ba har ma da dangin ganyayyaki, wanda ya haɗa da curry endive, radicchio, frisée, da sauran kayan lambu masu ɗaci (, 2).

A fasahance, ana ɗauke da tsaka-tsakin iri-iri iri-iri. Abin da aka fi sani da "endive" shine ƙasar Beljam, tsire-tsire-shuke-shuke mai ɗora-ƙira, ganye masu silin (2).

Duk iri daya ne, galibi za ka ga wannan tsire mai tsire-tsire yana bunƙasa tare da kales da letas a babban kanti.

Duk da yake escarole yayi kamanni da yawa kamar lettuce, zaka iya gaya musu banbanci saboda kamun kafa yana da fadi, koren ganye mai dan karen ja, yankakken gefuna wadanda suka dunkule a cikin rosette - amma manyan ganyen latas suna da karfi da santsi (, 2).

Ba kamar letas ba, tserewa yana ba da ɗacin rai da ƙwarewa. Yana da sassauƙa kuma mai sassauƙa fiye da yadda yake a daddaɗa.

Duk da yake asalin ƙasar zuwa Indiyawan Gabas ne, tsaurarawa yana girma cikin yanayi daban-daban kuma yanzu ana saminsa a duk duniya. Ya shahara musamman a cikin abincin Italiyanci (2).

Escarole wani yanki ne mai ɗanɗano mai laushi wanda yake na dangin chicory. Manya-manyan ganyensa sun daddatse, sun dan ja gefe wanda ya banbanta shi da lettuce na kai. Duk da yake mai ɗanɗano fiye da latas, ba shi da kaifi fiye da yadda yake a cikin bishiyar.

Bayanin abinci

Kamar sauran membobin dangin chicory, escarole yana samun bayanansa masu daci daga wani gidan shuka da ake kira lactucopicrin, wanda kuma aka fi sani da intybin (,).

Ari da, kamar sauran sauran ganyaye masu ganye, wannan kayan lambu yana shirya abinci mai gina jiki zuwa ƙarancin adadin kuzari. Kowane kofuna 2 (gram 85) na raw escarole - kimanin kashi ɗaya cikin shida na matsakaiciyar kai - yana ba da,,:

• Calories: 15
• Carbs: 3 gram
• Furotin: Gram 1
• Kitse: 0 gram
• Fiber: 3 gram
• Ironarfe: 4% na Dailyimar Yau (DV)
• Vitamin A: 58% na DV
• Vitamin K: 164% na DV
• Vitamin C: 10% na DV
• Folate: 30% na DV
• Tutiya: 6% na DV
• Copper: 9% na DV

Tare da ƙarancin adadin kuzari kuma ba mai kitse, ƙananan abubuwa masu ƙarancin abinci da zare - ƙananan kofi guda 2 (gram 85) suna kawo 12% na DV don fiber ().

Menene ƙari, wannan hidimar tana ba da 9% na DV don jan ƙarfe da 30% na folate. Copper yana tallafawa ƙashi mai kyau, kayan haɗi, da ƙirƙirar ƙwayoyin jinin jini, yayin da folate yana taimakawa wajen tabbatar da dacewa da haɓaka da ƙirƙirar ja da farin ƙwayoyin jini (,).

Dukansu ma'adanai suna da mahimmanci musamman don ci gaban tayi don haka yana da mahimmanci ga mata masu ciki ko shirin yin ciki (,).

Escarole yana ɗaukar fiber da abubuwan gina jiki da yawa, gami da jan ƙarfe, fure, da bitamin A, C, da K - duk suna da ƙananan kalori da kiba mara nauyi.

Amfanin kiwon lafiya

Escarole yana da wadataccen abinci mai gina jiki kuma yana alfahari da fa'idodin kiwon lafiya da yawa.

Zai iya inganta lafiyar hanji

Nau'in fiber guda biyu - mai narkewa da mara narkewa - suna aiki daban a jikinku.

Yayinda fiber mai narkewa yayi yawa a saman kujerun ka kuma yake ciyar da kwayoyin cuta masu guba a cikin hanjin ka, nau'in da ba za'a iya narkewa ba ya bi ta tsarin ka na canzawa ba tare da canzawa ba, yana inganta lafiyar hanji ta hanyar tura abinci ta hanjin ka da kuma motsa hanji ().

Hakanan, tsaurarawa yana ba da yawancin fiber wanda ba a narkewa. Yin alfahari da kashi 12 cikin 100 na yawan fiber na yau da kullun a kofuna 2 (gram 85), zai iya taimakawa wajen kiyaye hanjin cikinka a kai a kai da kuma hana rashin jin daɗin maƙarƙashiya da tarin (,,).

Zan iya tallafawa lafiyar ido

Escarole mai arziki ne a cikin provitamin A, yana ba da 54% na DV a cikin kofuna 2 kawai (gram 85) (,).

Wannan bitamin yana inganta lafiyar ido, tunda yana da mahimmin abu na rhodopsin, wani launi a cikin kwayar ido da ke taimakawa wajen gane tsakanin haske da duhu ().

Karancin bitamin A yana da alaƙa da batutuwan gani kamar makantar dare, yanayin da mutane ba sa iya gani da kyau da daddare amma ba su da matsala game da hangen nesa da rana).

Ienarancin Vitamin A shima yana da alaƙa da lalacewar macular, raguwar gani a cikin shekaru wanda ke haifar da makanta (,).

Zai iya rage kumburi

Baya ga furofayil mai gina jiki mai ban sha'awa, tsauraran abubuwa suna faɗar yawancin antioxidants masu ƙarfi, waɗanda sune mahaɗan da ke kare jikinku daga stressarfin ƙwayoyin cuta da ƙwayoyin cuta marasa ƙarfi waɗanda ake kira masu ƙarancin ra'ayi. Stresswaƙwalwar gajiya na dogon lokaci na iya haifar da kumburi ().

Karatuttukan sun nuna cewa kaempferol, antioxidant in escarole, na iya kiyaye ƙwayoyin ku daga mummunan ƙonewa (,,).

Duk da haka, waɗannan karatun suna iyakance ga beraye da tubes na gwaji. Ana buƙatar binciken ɗan adam don cikakken fahimtar tasirin kaempferol akan kumburi (,,).

Zai iya inganta ƙashi da lafiyar zuciya

Vitamin K na da mahimmanci ga daskarewar jini na yau da kullun, tare da daidaita matakan alli a cikin zuciyar ka da kashin ka. Ganye masu laushi kamar tsararru suna ba da wani nau'in da ake kira bitamin K1.

Wannan kayan lambu yana ba da 164% na bukatunku na yau da kullun na wannan abincin na 2-kofin (gram 85) ɗanyen abinci (,,).

Nazarin shekaru 2 a cikin mata 440 da suka wuce maza da mata sun gano cewa kari tare da 5 MG na bitamin K1 kowace rana ya haifar da raguwar kashi 50% na raunin kashi, idan aka kwatanta da rukunin wuribo ().

Bugu da ƙari kuma, nazarin shekaru 3 a cikin matan 181 bayan sun gama aure sun gano cewa haɗuwa da bitamin K1 tare da bitamin D yana da ɗan rage saurin arfin jijiyoyin da ke da alaƙa da cututtukan zuciya ().

Isasshen shan bitamin K yana da alaƙa da raguwar haɗarin cututtukan zuciya da saurin mutuwa daga wannan yanayin ().

Abubuwan fa'idodi da yawa na Escarole sun haɗa da tallafawa gut da lafiyar ido. Hakanan yana iya rage ƙonewa da inganta haɓakar jini da lafiyar ƙashi.

Yadda za a shirya kuma ku ci escarole

Escarole ɗan wasa ne mai ban sha'awa amma yana ba da kanta musamman don albarkatun salads da jita-jita masu ji. Ganye na waje suna da daci da taunawa, yayin da ganye masu launin rawaya suka fi zaƙi da juji.

Acid kamar ruwan lemun tsami ko ruwan tsami yana sanya dacin danyen mai. Idan kun kasance masu saurin dandano mai kaifi, dafa shi shima zai taimaka wajen yanke shi. A wannan jijiyar, zaku iya dafa shi ko ƙara shi a cikin miya.

Escarole har ma yana aiki akan gasa. Don dafa shi, yanke kayan lambu a cikin hudu na tsawon. Bayan haka, goga akan mai mai canola, wanda yake da ma'anar hayaƙi fiye da sauran mai kuma da ƙarancin samar da mahaɗan mai guba a babban zafi (,).

Sannan a yayyafa akan gishiri da barkono a dafa shi na kimanin minti 3 a kowane gefe. Yi amfani da shi tare da abubuwan da kuka fi so ko tsoma, kamar su yogurt Girkanci ko farin wake.

Kuna iya cin albarkatun ruwa a cikin salati ko dafa shi ta hanyoyi da dama, gami da sautéing da gishiri. Acidsara acid zai rage baƙin ɗinta, haka kuma dafa shi.

Matakan kariya

Kamar kowane ɗanyen kayan lambu, tsirrai ya kamata a wanke shi sosai a cikin ruwa mai tsabta kafin cin sa. Wannan yana rage barazanar cututtukan cututtukan abinci ta hanyar fitar da ƙwayoyin cuta masu cutarwa (,).

Kodayake wannan ɗanyen ganyen yana da ƙoshin lafiya, mutanen da suke ɗaukar sikanin jini na iya son daidaita matsakaicin abincinsu.

Wancan ne saboda masu sannin jini kamar warfarin an san su don yin hulɗa tare da bitamin K. Saurin saurin hawa cikin matakan wannan bitamin na iya magance tasirin jinin mai ƙarancin jini, yana sanya ku cikin haɗarin mummunar illa, kamar daskararren jini, wanda zai haifar da bugun jini da ciwon zuciya (, ).

Abin da ya fi haka, cin abinci mai narkewa a kai a kai na iya ta da duwatsun koda a cikin mutanen da ke da matsalar koda. Babban abun da ke ciki na oxalate - wata mahaukaciyar shuka wacce ke taimakawa kawar da sinadarin calcium mai yawa - na iya zama abin zargi, tunda kodanku suna tace wannan abu ().

Tabbatar da wanke warkarwa sosai kafin cin shi. Mutanen da ke shan abubuwan da ke rage jini ko kuma suke da matsalar koda suna iya son su lura da irin abincin da suke ci.

Layin kasa

Escarole wani ɗanɗano ne mai ɗanɗano wanda yayi kama da lettuce mai ɗanɗano don ɗanɗano, ɗanyen ganye. Don daidaita bayanan dacin ta, za ku iya dafa shi ko yayyafa ruwan lemon ko vinegar.

Wannan kayan lambu yana alfahari da fa'idodi da yawa don idanunku, hanji, ƙashi, da zuciya. Yana ba da babban ƙari ga salads da miya - kuma har ma ana iya gasasa shi.

Idan kuna sha'awar sauya kayan aikinku na veggie, to ku gwada wannan koren ganye mai ban sha'awa.