Artichokes muaj keeb kwm nthuav dav. Ancient Greeks ntseeg hais tias raws li kev rau txim rau kev dag ntxias nws, Zeus hloov nws tus hlub Cynara mus rau hauv ib lub artichoke. Nyob rau hauv ltalis thiab lwm thaj chaw Mediterranean, artichokes tau suav hais tias yog ob qho tib si rau kev nyiam thiab ib qho kev aphrodisiac.
Niaj hnub no muaj ntau tshaj 100 yam ntawm artichokes, xws li hauv me me (ntawm tus me nyuam mus rau jumbo), xim (ntawm ntsuab ntsuab rau ntshav) thiab cov duab (los ntawm loj spheres mus ntev, kheej kheej kheej kheej).
Artichokes muaj cov ntsiab lus thorny rau lawv cov nplooj uas yuav tsum tau muab tshem tawm ua ntej noj mov.
Feem ntau ntawm artichokes nyob rau hauv lub tebchaws United States tuaj ntawm California. Peak artichoke lub caij yog lub caij nplooj ntoos hlav, tab sis lawv tuaj yeem muaj txhua lub xyoo.
| Artichoke Cov Khoom Noj Khoom Haus | |
|---|---|
| Kev Pab Cuam 1 Nruab nrab, ua kom tsis muaj ntsev, Pab (120 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 64 | |
| Calories los ntawm Fat 2 | |
| Tag Nroj Tseg 0.4g | 0% |
| Saturated rog 0g | 0% |
| Polyunsaturated rog 0.2g | |
| Monounsaturated rog 0g | |
| Cholesterol 0mg | 0% |
| Sodium 120mg | 5% |
| Potassium 474mg | 14% |
| Carbohydrates 13g | 4% |
| Kev noj haus Fiber 7g | 28% |
| Qab 1.2g | |
| Protein 3.5g | |
| Vitamin A 0% · Vitamin C 15% | |
| Calcium 3% · Iron 4% | |
| > * Raws li 2,000 calorie diet | |
Ib nrab artichoke muaj 60 calorie ntau ntau thiab muaj ntau dua 7 grams fiber ntau, pab rau ze li ntawm ib feem peb ntawm koj cov kev xav tau txhua hnub. Artichokes yog cov zaub mov tsis huv. Thaum npaj cov roj tsawg, lawv muaj calorie tsawg, xaiv cov khoom noj uas muaj roj tsawg. Ceev faj thaum noj mov tej yam xws li khoom kib thiab cov khoom ua si khoom noj raws li cov kev xaiv zaub mov no muaj roj thiab muaj calorie ntau ntau.
Nyiaj Noj Qab Haus Huv Ntawm Artichokes
Ib nrab artichoke siab muaj fiber ntau, vitamin K , thiab folate thiab yog ib qhov zoo ntawm magnesium, potassium, thiab vitamin C.
Vitamin K yog ib qho roj-soluble vitamin uas yog ib qho tseem ceeb rau kev mob hauv pob txha thiab ntshav khov. Yog tias koj yog ib tus neeg uas siv Coumadin, nws tseem ceeb heev kom paub tseeb tias koj cov tshuaj vitamin K yog qhov sib xws, txhais tau hais tias koj noj txog qhov qub zaub ntsuab cov zaub txhua hnub.
Sib tham txog koj qib nrog koj tus kws kho mob kom koj nkag siab zoo dua.
Phais yog ib qho tseem ceeb hauv kev tiv thaiv cov kab mob neural hlab ntsha thiab cov ntshav liab tsim thiab magnesium yog ib qho pob zeb uas tseem ceeb rau cov hlab ntsha thiab cov leeg mob.
Cov tshuaj qej yuav pab txo kom ntshav siab thiab vitamin C yog ib qho tseem ceeb uas muaj vitamin-soluble vitamin uas pab kho hlwb, txhawb tiv thaiv thiab ua lub luag haujlwm hauv kev laus.
Cov kev tshawb nrhiav qhia tias artichokes yuav muaj cov khoom uas muaj kev tiv thaiv kab mob thiab yuav pab txo cov roj cholesterol.
Koj Yuav Ua Li Cas Thiab Hlais Artichokes?
Artichokes tuaj yeem txiav txawv raws li koj txoj kev ua noj. Yog xav tau pib, koj xav kom luas qab qia thiab txiav tawm qee qhov saum toj kawg nkaus nyuaj taub nplooj. Rub tawm qee qhov tougher txheej tawv thiab tougher txheej nplooj. Qhov no yog qhov zoo rau roj thiab steamed artichoke.
Yog tias koj xav khoom cov artichoke, koj yuav ua ib yam li, pib nrog txoj kab hauv qab thiab saum thiab txiav tawm qee qhov nyuab dua. Tom ntej no, koj yuav khawb qhov khawm, nrog rau ib rab diav los yog khi rau rab riam kom tau tawm ntawm cov plaub hau me me.
Yog tias koj xav sau koj daim artichoke, ua raws li cov txheej txheem ib yam thiab tom qab koj tawm qhov khawm, koj yuav ces lub quarter artichoke hauv nruab nrab.
Txhua lub sij hawm koj ntxuav cov artichoke, koj xav muab pov tseg hauv dej nrog txiv qaub thiab dej khov kom nws zoo thiab ntsuab.
Koj Yuav Ua Li Cas Nqaij Artichoke?
Artichokes yuav ua kom ntshai, tab sis thaum koj noj ib qho, koj yuav xav noj lwm yam. Rau ib kauj ruam los ntawm kauj ruam qhia txog kev noj cov zaub mov, mus xyuas California Artichoke Advisory Board tus yees duab: Yuav Ua Licas Noj Cov Neeg Artichoke.
Xaiv thiab Khaws Cov Khoom Artichokes
Artichokes tuaj yeem muas tshiab, khov, kaus poom los yog marinated.
Yog tias koj tab tom nrhiav yuav cov tshiab artichokes, zam cov uas muaj xim av me me los yog cais cov nplooj thiab xaiv cov neeg ruaj khov, nrog ntim khov rau cov nplooj uas xav hnyav rau lawv qhov me me.
Khaws cov khoom qab zib tshiab tso rau hauv ib lub hnab yas mus txog tsib hnub thiab zam kom txog thaum noj ua ntej.
Thaum nriav cov kaus poom zaub mov, koj yuav zoo dua tsis pub cov neeg uas muaj roj thiab kua txiv hmab txiv ntoo nyob rau hauv vim tias cov hom artichokes yuav tsum muaj calories thiab sodium. Yog tias koj yuav tsum tau yuav cov kaus poom, nco ntsoov yaug lawv ua ntej siv.
Frozen artichokes tuaj yeem kav nyob rau hauv lub freezer rau rau lub hlis mus txog rau ib xyoos-tab sis nws tsis raug mob kom zoo raws li hnub tim.
Txoj Kev Noj Qab Haus Huv Rau Kev Npaj Ua Si
Artichokes yog ib qho zoo sib ntxiv rau cov zaub nyoos, qhaub cij, thiab cov tais diav. Lawv tuaj yeem ua tau ib qho zoo ci topper zoo li ib qho ntxiv rau cov kua zaub. Artichokes ntxiv xim, kev ntxhib los mos, thiab filling fiber kom qe thiab zaub tais. Yog tias koj xav sim cov khoom ua si, koj tuaj yeem txo cov rog thiab cov calorie ntau ntau los ntawm kev siv koj cov khoom noj khoom haus mus-ntxiv rau qhov hnyav ntxiv "hnyav" ntawm qej thiab ntxiv qee cov tshuaj ntsuab thiab cov txuj lom rau koj daim ntawv qhia.
Zaub mov txawv nrog Artichokes
Yog tias koj tab tom nrhiav lwm txoj kev los pib koj lub hnub, xav txog ntxiv cov artichokes rau koj tshais-koj mam li nco ntsoov mus kom tag nrho mus txog pluas su. Tau txais qee cov tswv yim seb yuav ntxiv cov artichokes rau kev noj su thiab noj hmo.
- Slow Cooker Frittata nrog lub siab ntsws Artichoke thiab kua txob
- Halibut nrog Braised Artichokes thiab qaub
- Artichoke, Basil thiab Dawb Taum Kua Zaub
> Qhov chaw:
> California Artichoke Advisory Board. Yuav ua li cas noj ib qho artichoke. http://artichokes.org/how-to-eat
> Linus Pauling lub koom haum. Micronutrients rau kev noj qab haus huv. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf
> Welland, Diane. Artichokes. Zaub Mov thiab Khoom Noj. 2016; 32-33.