Fennel yog ib qho zaub xwb nyuam qhuav ntes nyob rau hauv Teb Chaws Asmeskas - feem ntau nws tau nrog Italian ua noj. Nws yog nyob rau hauv tib tsev neeg nrog carrots thiab dill (nws fronds saib zoo li dill los yog zaub ntug hauv paus saum, qhov tseeb). Txawm hais tias cov noob dawb feem ntau yog qhov noj uas tau noj, cov hlua thiab cov fronds tseem yuav rov qab. Nws muaj ib yam khoom qab zib zoo li tsob ntais zoo nkauj (yog tias koj tsis nyiam anise, hla lub teeb heev thinly thiab soak hauv dej khov rau ob peb feeb, uas yuav ua rau tone nram qhov tsw).
Fennel noob yuav siv tau raws li ib tug txuj lom thiab yog nrov Italian thiab Indian ua noj.
Fennel feem ntau yog noj nqaij nyoos, hauv qab los yog ua tiav rau lwm cov khoom noj, tab sis kuj tuaj yeem noj tau.
Carbohydrate thiab Fiber Counts
- 1/2 khob ntawm sliced nyoos fennel: 2 grams ntawm zoo (net) carbohydrate plus 1.5 grams fiber ntau thiab 14 calories
- 1 phaus loj ntawm cov nqaij nyoos nyoos (li 8 oz / ib nrab phaus): 10 grams zoo (net) carbohydrate ntxiv rau 7 grams fiber ntau thiab 73 calories
- 1 oz. ntawm raw fennel: 1 gram ntawm zoo (net) carbohydrate plus 1 gram ntawm fiber ntau thiab 9 calorie ntau ntau
Glycemic Index
Raws li feem ntau cov non-starchy zaub, tsis muaj kev kawm tshawb fawb ntawm kev paub txog glycemic ntawm fennel.
Kwv yees ntsuas Glycemic
- 1/2 khob ntawm sliced nyoos fennel: 1
- 1 lub noob loj ntawm cov nqaij nyoos (li 8 oz / ib nrab phaus)): 5
- 11 oz. ntawm raw fennel: 1
Nyiaj Noj Qab Haus Huv
Fennel yog ib qhov zoo ntawm Vitamin C thiab ib qhov chaw ncaj ncees ntawm cov poov tshuaj. Nws kuj muaj ntau cov phytuten uas paub tias muaj oxidant anti-inflammatory, thiab anti-kab mob.
Nws muaj ntau npaum li cas ntawm flavonoids, nrog rau lub ntsiab lus nthuav tawm hu ua anethole, uas yog tau kawm txog kev tiv thaiv kab mob cancer.
Qhov chaw:
Chainy GB, Manna SK, Chaturvedi MM, Aggarwal BB. Anethole blocks ob qho tib si thaum ntxov thiab dhau lo lus teb ntawm cov lus teb xa mus los ntawm nqaij hlav necrosis: effect on NF-kappaB, AP-1, JNK, MAPKK, thiab apoptosis. Oncogene Jun 8; 19 (25): 2943-50.
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna thiab Brand-Miller, Janette. "Rooj vag thoob ntiaj teb glycemic Performance index thiab glycemic load qhov tseem ceeb: 2002." American Journal of Clinical Nutrition . Vol. 76, Zaj 1, 5-56.
Ruberto G, Baratta MT, Deans SG, Dorman HJ. Antioxidant thiab antimicrobial kev ua si ntawm Foeniculum vulgare thiab Crithmum maritimum essential oils. Npaj Medica Dec; 66 (8): 687-93.
Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo "Oxygen Radical Absorbance Capacity (ORAC) ntawm Cov Khoom Noj Khoom Noj - 2007.
USDA Tebchaws Asmeskas Cov Ntaub Ntawv Qhia Txog Kev Siv, Tso Tawm 21. > https://ndb.nal.usda.gov/ndb/ .