Zitsamba zam'chaka za arugula zimapezeka padziko lonse lapansi. Zitsamba zosaoneka bwino zokhala ndi zolemera komanso zonunkhira, zonunkhira pang'ono zimagwiritsidwa ntchito kuphika ndipo zimakhala ndi zinthu zingapo zopindulitsa. Lili ndi mavitamini ambiri ndi ma microelements omwe ali ndi gawo labwino pamawonekedwe amthupi ndi ziwalo, komanso thupi lonse. Kuphatikiza pa kugwiritsidwa ntchito kuphika, imagwiritsidwanso ntchito popanga mankhwala komanso cosmetology.
Zakudya za calorie ndi arugula
Ubwino wa arugula ndi chifukwa cha kuchuluka kwa mankhwala. Mavitamini ndi ma macronutrients omwe amapezeka mumtengowu amakhala ndi mphamvu m'thupi, kumaipangitsa kukhala ndi zinthu zofunika komanso kulimbikitsa chitetezo cha mthupi.
100 g ya arugula ili ndi 25 kcal.
Mtengo wa zakudya:
- mapuloteni - 2,58 g;
- mafuta - 0,66 g;
- chakudya - 2.05 g;
- madzi - 91, 71 g;
- zakudya zamagetsi - 1, 6 g.
Mavitamini
Maluwa a Arugula ali ndi mavitamini otsatirawa:
| Vitamini | kuchuluka | Zopindulitsa |
| Vitamini A. | Magalamu 119 | Bwino masomphenya, amalimbikitsa kusinthika kwa khungu ndi mucous zimagwira ntchito zosiyanasiyana, ndipamene mafupa ndi mano minofu. |
| Vitamini B1, kapena thiamine | 0.044 mg | Amachita nawo kagayidwe kabakiteriya, amawongolera dongosolo lamanjenje, amalimbitsa matumbo am'mimba. |
| Vitamini B2, kapena riboflavin | 0.086 mg | Nawo mapangidwe maselo ofiira, bwino kagayidwe, amateteza mucous zimagwira ntchito zosiyanasiyana. |
| Vitamini B4, kapena choline | 15.3 mg | Amayang'anira kagayidwe ka thupi. |
| Vitamini B5, kapena pantothenic acid | 0.437 mg | Imalimbikitsa makutidwe ndi okosijeni azakudya ndi mafuta zidulo, bwino khungu khungu. |
| Vitamini B6, kapena pyridoxine | 0.073 mg | Imalimbitsa chitetezo cha mthupi komanso dongosolo lamanjenje, imathandizira kuthana ndi kukhumudwa, imagwira nawo ntchito yopanga mapuloteni komanso kaphatikizidwe ka hemoglobin. |
| Vitamini B9, kapena folic acid | Mphindi 97 | Amabwezeretsanso maselo, amatenga nawo gawo pamapuloteni, amathandizira mapangidwe a mwana wosabadwayo nthawi yapakati. |
| Vitamini C, kapena ascorbic acid | 15 mg | Amagwira nawo ntchito yopanga collagen, imathandizira khungu, imathandizira kuchiritsa mabala ndi zipsera, imabwezeretsanso khungu ndi mafupa, imalimbitsa chitetezo chamthupi, komanso imathandiza kuthana ndi matenda. |
| Vitamini E | 0,43 mg | Amachotsa ndi kuteteza maselo kuti asawonongeke. |
| Vitamini K | Zamgululi | Amalimbikitsa kutsekemera kwamagazi. |
| Vitamini PP, kapena nicotinic acid | 0,305 mg | Zimayendetsa zamadzimadzi kagayidwe kachakudya, zimawonetsetsa kuchuluka kwa mafuta m'thupi. |
| Betaine | 0.1 mg | Zimayimitsa acidity ya mundawo m'mimba, imathandizira chimbudzi, imathandizira kutulutsa kwamadzimadzi, komanso imalimbikitsa kuyamwa kwa mavitamini. |
Maluwa amakhalanso ndi beta-carotene ndi lutein. Kuphatikiza mavitamini onse kumakhudza thupi, kuwongolera magwiridwe antchito ndi kulimbikitsa chitetezo cha mthupi. Arugula idzakhala yothandiza pakuchepa kwa vitamini ndikubwezeretsanso kuchuluka kwama vitamini.
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Macro ndi ma microelements
Kapangidwe ka green arugula kamakhala ndimitundu yayikulu komanso yayikulu yofunikira kuti thupi liziyenda bwino. 100 g ya mankhwala ali ndi macronutrients otsatirawa:
| Macronutrient | Kuchuluka, mg | Maubwino amthupi |
| Potaziyamu (K) | 369 | Yachizolowezi ntchito ya mtima minofu, amachotsa poizoni ndi poizoni. |
| Kashiamu (Ca) | 160 | Imalimbitsa minofu ya mafupa ndi mano, imapangitsa kuti minofu ikhale yolimba, imasangalatsa chisangalalo chamanjenje, komanso amatenga nawo gawo pamawazi am'magazi. |
| Mankhwala enaake (Mg) | 47 | Amayendetsa kagayidwe ka mapuloteni ndi chakudya, amachotsa cholesterol, amachepetsa kupuma, amathandizira kutulutsa kwa ndulu. |
| Msuzi (Na) | 27 | Amapereka asidi-base ndi ma elektrolyte bwino, amayendetsa chisangalalo ndi kufinya kwa minofu, amalimbitsa makoma a mitsempha. |
| Phosphorus (P) | 52 | Amachita nawo mapangidwe a mahomoni, amawongolera kagayidwe kake, amapangitsa minofu ya mafupa, ndikuwongolera zochitika zaubongo. |
Tsatirani zinthu mu 100 g ya arugula:
| Tsatirani chinthu | kuchuluka | Maubwino amthupi |
| Chitsulo (Fe) | 1.46 mg | Nawo hematopoiesis, ndi mbali ya hemoglobin, normalizes mantha dongosolo ndi minofu, ndewu kutopa ndi kufooka kwa thupi. |
| Manganese (Mn) | 0, 321 mg | Nawo njira makutidwe ndi okosijeni, nthawi kagayidwe, normalizes mafuta m'thupi, ndi kupewa mafuta mafunsidwe m'chiwindi. |
| Mkuwa (Cu) | 76 μg | Amapanga maselo ofiira ofiira, amatenga nawo mbali mu collagen synthesis, amateteza khungu, amathandizira kupanga chitsulo mu hemoglobin. |
| Selenium (Se) | 0.3 mcg | Imalimbitsa chitetezo chamthupi, imachedwetsa ukalamba, imalepheretsa kukula kwa zotupa za khansa, imakhala ndi mphamvu ya antioxidant. |
| Nthaka (Zn) | 0.47 mg | Nawo kagayidwe mapuloteni, mafuta ndi mavitamini, amalimbikitsa kupanga insulin, kumalimbitsa chitetezo cha m'thupi ndi kuteteza thupi ku matenda. |
Okhuta Mafuta Acids:
- lauric - 0,003 g;
- palmitic - 0,072 ga;
- stearic - 0, 04 g.
Monounsaturated fatty acids:
- palmitoleic - 0, 001 g;
- omega-9 - 0,046 g.
Mafuta a polyunsaturated acids:
- omega-3 - 0,17 ga;
- omega-6 - 0, 132 g.
Ubwino wa arugula
Mankhwala azitsamba amalimbikitsidwa kuti aphatikizidwe pazakudya za anthu onenepa kwambiri komanso odwala matenda ashuga. Zili ndi phindu pa ziwalo zonse ndi machitidwe, zimathandiza kuchepetsa kagayidwe kake, kamakhala ndi antioxidant, imachotsa poizoni ndi poizoni.
Zinthu zachilengedwe zomwe zimapanga masamba amadyetsa magwiridwe antchito am'mimba. Arugula amalimbitsa makoma am'mimba ndi matumbo ndipo amathandizira kuthetsa zizindikilo zam'mimba zam'mimba ndi gastritis. Gastroenterologists amalimbikitsa kugwiritsa ntchito chomeracho kwa anthu omwe akudwala matendawa.
Mankhwala a antibacterial and anti-inflammatory a zitsamba, chifukwa cha kupezeka kwa vitamini K pakuphatikizika, amalimbikitsa kuchiritsa kwa zilonda ndikuchotsa zizindikilo za matenda akhungu.
Chomeracho chimalimbitsa dongosolo lamanjenje ndipo chimathandiza kuthana ndi kukhumudwa. Arugula pachakudya cham'mawa amalimbitsa thupi ndikukhutitsa thupi ndi mphamvu zofunikira kuti thupi lizigwira bwino ntchito tsiku lonse.
Arugula amayendetsa makilogalamu a cholesterol ndikuwonjezera hemoglobin, amathandizira kuthana ndi matenda am'mitsempha, amathandizira kuyenda kwa magazi ndikuwonetsetsa kuthamanga kwa magazi.
Zonunkhira ntchito kupewa khansa. Ma microelements ake amachepetsa chiopsezo chotenga zotupa za khansa.
Chomeracho chimakhudza diuretic ndi expectorant. Mavitamini okwanira amathandiza kulimbitsa chitetezo cha mthupi, kumathandizira kuti thupi lizitha kulimbana ndi ma virus komanso matenda. Kugwiritsa ntchito arugula kumathandiza pa chifuwa ndi chimfine.
Maubwino azimayi
Arugula amabweretsa zabwino zamtengo wapatali m'thupi lachikazi. Ali ndi folic acid, yomwe imafunika makamaka panthawi yoyembekezera kuti mwanayo akule bwino.
Vitamini A amadyera ndiwothandiza pakhungu labwino, tsitsi ndi misomali. Azimayi amayamika koyamba zochita za arugula kuti akhalebe owoneka bwino.
Chomeracho chimagwiritsidwa ntchito mu cosmetology, ndi gawo la masks akumaso ndi tsitsi. Zakudyazi zimathandiza kusungunula khungu ndi kulibwezeretsanso. Vitamini K amachepetsa kutukuka, linoleic acid imalepheretsa kuzirala ndi ukalamba, oleic acid imapangitsa khungu kutanuka komanso kutanuka, imalankhulitsa.
Mafuta a Arugula ndi ofunikira posamalira tsitsi. Imalimbitsa mizu ndi kapangidwe kake ka tsitsi, imachepetsa kutayika kwa tsitsi, imathandizira kuzimiririka komanso khungu loyabwa.
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Amayi amagwiritsa ntchito arugula kuti athane ndi kunenepa kwambiri ndikuphatikizanso zonunkhira mumadyedwe osiyanasiyana. Zimathandiza kuyeretsa thupi la poizoni ndi poizoni, limayimitsa kagayidwe kake, imayendetsa kayendedwe ka mchere wamadzi ndipo imakhala ndi mafuta owopsa.
Zopindulitsa kwa amuna
Thupi lamphongo limafunikiranso masamba okoma komanso athanzi. Muli mavitamini ndi ma microelements ambiri omwe amafunikira pakukweza thanzi. Kupsinjika kwakuthupi ndi kwamaganizidwe kumachepetsa kupezeka kwa michere. Arugula amakhutitsa thupi ndi mavitamini ndi ma microelements.
Mavuto a mavitamini a B amalimbikitsa dongosolo lamanjenje ndipo amachepetsa kupsinjika kwamaganizidwe. Kugwiritsa ntchito amadyera nthawi zonse kumadzaza thupi ndi mphamvu ndikuthandizira magwiridwe antchito aubongo.
Arugula amadziwika kuti ndi aphrodisiac wamphamvu ndipo amathandizira mphamvu. Zomwe zimadyera zimapindulitsa paumoyo wa genitourinary system.
Arugula saladi iyenera kukhala gawo la zakudya zabwino. Kugwiritsa ntchito amadyera nthawi zonse kumalimbitsa chitetezo cha mthupi ndikukhala ndi chitetezo pamagulu onse amthupi.
Zovuta komanso zotsutsana
Maluwa a Arugula ndi otetezeka m'thupi ndipo alibe zotsutsana. Kugwiritsa ntchito mankhwalawa mochulukira kumatha kukhala kovulaza thanzi. Izi zimatha kuyambitsa matupi awo ngati zotupa pakhungu ndi nseru kapena kutsegula m'mimba.
Arugula iyenera kugwiritsidwa ntchito mosamala kwa anthu omwe ali ndi urolithiasis. Zomwe zimaphatikizidwa pakupanga zimatha kukulitsa.
Amayi apakati ndi omwe akuyamwitsa amalangizidwa kuti azidya zonunkhira pang'ono pokha ngati zokometsera.
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Mwambiri, arugula ndi chinthu chotetezeka. Kugwiritsa ntchito masamba mosamala kumathandizira thupi, kumalimbitsa chitetezo chamthupi ndikuteteza kumatenda.
