Rutabaga yog lub hauv paus zaub zoo ib yam li ib lub txiv ntsej muag , tab sis nws tsis qab ib qho me ntsis sweeter. Rutabega muaj magnesium thiab calcium ntau, yog li lawv zoo rau cov pob txha kev noj qab haus huv, thiab lawv nyob hauv cov vitamin C nplua nuj, uas yog qhov tseem ceeb rau kev tiv thaiv kab mob hauv lub cev thiab kev sib toob khab zoo.
Koj yuav pom cov cag zaub loj hauv cov khoom seem hauv koj lub khw muag khoom noj.
Nrhiav rutabaga uas ruaj khov kho thiab xav hnyav rau lawv qhov loj. Lawv mam li coated nrog siv quav ciab. Nws muaj kev ruaj ntseg zoo, tab sis koj yuav tsum tau tev lub rutabaga ua ntej yuav ua noj.
Khaws cia rau hauv qhov chaw txias kom txog thaum twg xav tau, lossis yog tias koj muaj ib pawg ntawm rutabagas, npaj cov rutabaga puree thiab khaws cia rau hauv lub tub yees txias. Nws yuav kav ntev txog rau ib xyoo yog tias koj siv lub hnab meant kom khov.
Cov Khoom Noj Khoom Haus rau Rutabaga
Raws li kuv tau sau tseg, rutabaga yog cov khoom noj zoo heev thiab muaj cov tshuaj qaub qaum thiab cov zaub mov. Lawv tsis muaj calorie ntau ntau - ib qho kev pab ntawm dav hlau rutabaga tsuas muaj 50 calorie ntau ntau. Tau kawg, calorie suav yuav hloov yog hais tias koj ntxiv butter, roj los yog lwm yam kev sib sau.
Cov lus qhia txog kev noj zaub mov nram qab no yog los ntawm Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo (United States Department of Agriculture). Cov npe no yog rau ib khob khob qhov cub.
- Dej: 125.52 grams
- Calories: 50
- Protein: 1.68 grams
- Carbohydrates: 11.38 grams
- Fiber: 3.5 grams
- Qab zib: 7.84 grams
- Tag Nrho Cov Rog: 0.28 grams
- Saturated roj: 0.038 grams
- Monounsaturated roj: 0.035 grams
- Polyunsaturated Rog: 0.123 grams
- Roj Cholesterol: 0 milligrams
Micronutrients:
- Calcium: 66 milligrams
- Hlau: 0,73 milligrams
- Magnesium: 32 milligrams
- Phosphorus: 81 milligrams
- Poov tshuaj: 472 milligrams
- Sodium: 28 milligrams
- Zinc: 0.48 milligrams
- Vitamin C: 35.0 milligrams
- Thiamine: 0.126 milligrams
- Riboflavin: 0.056 milligrams
- Niacin: 0.980 milligrams
- Pantothenic Acid: 0.224 milligrams
- Vitamin B6: 0.140 milligrams
- Vitamin B12: 0 micrograms
- Folate: 29 micrograms
- Vitamin D: 0 Lub Ntiaj Teb Tshwj Xeeb
- Vitamin A: 3 Cov Chaw Rau Ntiaj Teb Hauv Ntiaj Teb
- Vitamin E: 0.42 milligrams
- Vitamin K: 0.4 micrograms
Phytonutrients:
- beta-Carotene: 1 micrograms
- beta-Cryptoxanthin: 0 micrograms
- Lycopene: 0 micrograms
- Lutein thiab Zeaxanthin: 0 micrograms
Tau qhov twg los
Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Liaj Ua Tebchaws Kev Tshawb Fawb Cov Ntaub Ntawv Hauv Lub Tebchaws Askiv Standard 28. "Cov Ntaub Ntawv Qhia: 11436, Rutabagas, cooked, boiled, drained, tsis muaj ntsev." http://ndb.nal.usda.gov/ndb/foods/show/3152.