Txaus siab rau cov kev pab khoom noj khoom haus ntawm rutabagas
Lub rutabaga yog lub hauv paus zaub uas yog lwm txoj kev noj qab haus huv rau cov qos yaj ywm thiab tau ntim nrog ntau hom kev muab tshuaj. Rutabagas originated raws li ib tug ntoo khaub lig ntawm ib tug turnip thiab ib tug cabbage. Qee lub sij hawm lawv raug xa mus rau hauv xws li turnips vim tias lawv sib koom ib yam zoo li sab nrauv, tab sis lawv muaj kev sib txawv. Rutabagas feem ntau loj loj, thiab cov nqaij ntawm feem ntau rutabagas yog orangish-daj (qhov twg turnip nqaij yog ib creamy dawb).
Lawv saj tsis qab ib qho me me tshaj li cov txiv ntseej. Ib yam li lub txiv nkhaus taw, ob lub rutabaga hauv paus thiab nplooj tuaj yeem noj tau-hauv paus yog piv rau cov qos yaj ywm, thiab cov zaub ntsuab siv ntau txoj kev zoo ib yam li chard lossis spinach.
Hauv North America, lawv raug hu ua rutabagas, tab sis nyob rau lwm lub tebchaws hais lus Askiv lawv yog "Swedes." Lwm cov npe rau rutabagas yog Swedish turnips, yellow turnips, neeps, thiab txawm "tumshies" thiab "snaggers" nyob rau hauv cov chaw raug rho tawm.
Carbohydrates thiab Fibre hauv Rutabagas
Ib nrab ib nrab khob ntawm rutabaga cubes muab 2 grams fiber ntau (uas yog ob npaug ntawm cov qos yaj ywm), 4 grams zoo (net) carbohydrate , thiab tsuas yog 25 calories. Muab piv rau lwm cov hauv paus zaub , cov rutabaga yog ib qho khoom noj siab tshaj plaws hauv ib qho dej siab, muab ntau tshaj 12 feem pua ntawm txhua txhua hnub. Fiber ntau hauv plab zom mov los ntawm kev tiv thaiv txoj hnyuv tawm thiab cem quav. Cov phom ntau cov ntsiab lus ntawm rutabaga kuj ua rau koj muaj txhij txhua, uas tuaj yeem pab koj noj tsawg dua yog tias koj xav kom poob phaus.
Glycemic Index thiab Glycemic Load
Vim tias qhov qis concentration ntawm carbohydrates nyob rau hauv rutabagas, cov hauv paus zaub no yog qhov kev xaiv zoo rau cov neeg uas nws ntxim nyiam lossis muaj hom 2 mob ntshav qab zib. Tus glycemic Performance index ntawm rutabaga yog 72, uas tsis tshwj xeeb tshaj yog tsawg. Tab sis nws cov roj hmab glycemic yog ib qho uas tsis muaj 7 thiab ib qho kev qhia tau zoo txog tias nws muaj metabolized thiab tej zaum yuav muaj feem xyuam rau ntshav qab zib thiab cov tshuaj insulin.
Glycemic load ntawm tsawg tshaj 10 yog qhov tsawg kawg nkaus. Los ntawm kev sib piv, ib tug ci russet qos yaj ywm muaj ib tug glycemic index tshaj 100 thiab ib tug glycemic load ntawm 33.
Vitamins thiab Minerals
Rutabagas yog ib qho zoo heev ntawm vitamin C. Ib qho kev pab cuam ntawm rutabaga muaj ntau tshaj ib nrab ntawm koj qhov kev ua txhua hnub. Rutabagas yog ib qhov zoo ntawm cov poov tshuaj. Minerals xws li manganese, zinc, magnesium, calcium, thiab phosphorous yog qhov tseem ceeb heev hauv kev txhim kho thiab kev kho ntawm pob txha. Rutabagas muaj nuj nqis ntawm cov zaub mov no.
Yuav ua li cas kom txaus siab rau Rutabagas
Ib qho kev lom zem thiab txoj kev yooj yim txaus siab rau cov rutabagas yog muab chop lawv rau hauv cov khoom kib, ncuav nrog txiv ntseej roj thiab ntsev thiab ci rau lawv ua rutabaga fries . Qhov no tuaj yeem ua rau ib sab phaj los pab zaub mov thiab lwm yam zaub.
Sim sim nrog hloov qos yaj ywm nrog rutabagas nyob rau hauv casseroles thiab stews. Sim lawv puab. Koj tuaj yeem siv tau rau hauv cov kua zaub, los yog cubed. Yog tias koj tsis nteg qos yaj ywm tag, siv cov qos yaj ywm thiab cov rutabagas hauv cov tais diav yog ib txoj kev los txo cov carbs thiab calorie ntau ntau.
> Qhov chaw:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Cov Ntsuas Ntim Hauv Tebchaws ntawm Glycemic Index thiab Glycemic Load Values: 2008. Diabetes Care . 2008; 31 (12): 2281-2283. doi: 10.2337 / dc08-1239.
> Qho Kev Tshaj Qhia: 11436, Rutabagas, ua mov, khib nyiab, drained, tsis muaj ntsev. Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Ua Liaj Teb Cov Tebchaws Duputual Database rau Standard Reference Release 28. http://ndb.nal.usda.gov/ndb/foods/show/3152.