Okuqukethwe
Incazelo
I-Arugula umuthi obabayo ngesimo samaqabunga e-oblong angajwayelekile. Ngesikhathi soMbuso WaseRoma, leli khambi lalibhekwa njenge-aphrodisiac enamandla.
Umlando we-Arugula
Imifino yesinaphi, yile ndlela i-arugula eyabizwa ngayo ngesikhathi sikaJulius Caesar, yathathwa njengeyelaphayo. Isibonelo, umbusi wasendulo waseRoma uqobo wacela ukwenza inkathi nge-arugula yonke imithi yakhe. UCesari wayekholelwa ukuthi i-arugula yandisa i-libido yesilisa futhi ithuthukise amandla.
Emazweni asempumalanga (eTurkey, eLebanon naseSyria), i-arugula yasetshenziswa njengekhambi lokuzala. Ikhambi lalisetshenziselwa ukwelapha izifo zomcabango kanye nesikhumba. ENdiya, yayisetshenziselwa ukwenza uwoyela wesikhumba nezinwele.
Isinongo sinegama laso e-Italy, lapho i-arugula yasetshenziselwa ukwenza i-pesto sauce, i-pasta, amasaladi kanye ne-risotto edumile. AbaseFrance bangeze isinongo kumasaladi asehlobo, abaseGibhithe bahlobisa ukudla kwasolwandle kanye nokudla okulula kwebhontshisi.
Kuze kube muva nje, eRussia, lesi sinongo sasibizwa ngokuthi isibungu ngenxa yesimo samaqabunga. Isikhathi eside, bekubhekwa njengokhula futhi kunikezwa izilwane ezifuywayo. Kuphela emashumini eminyaka amuva kuphela lapho i-arugula ike yaziwa emadilini aseRussia.
Ukwakheka nokuqukethwe kwekhalori
I-Arugula iqukethe inqolobane yamavithamini namaminerali: i-beta-carotene (uvithamini A), amavithamini B, amavithamini E, C no-K (ngokwesibonelo, amagremu ayi-100 wemifino ahlanganisa imfuneko yansuku zonke kavithamini K). Kukhona ne-zinc, i-selenium, i-manganese, i-iron, i-phosphorus, ne-sodium.
- Okuqukethwe kwekhalori ngama-gramu ayi-100 ngama-kcal angu-25
- Amaprotheni 2.6 amagremu
- Amafutha 0.7 amagremu
- Amakhabhohayidrethi 2.1 amagremu
Izinzuzo ze-arugula
I-Arugula iqukethe inqolobane yamavithamini namaminerali: i-beta-carotene (uvithamini A), amavithamini B, amavithamini E, C no-K (ngokwesibonelo, amagremu ayi-100 wemifino ahlanganisa imfuneko yansuku zonke kavithamini K). Kukhona ne-zinc, i-selenium, i-manganese, i-iron, i-phosphorus, ne-sodium.
I-Arugula ijwayele umsebenzi womgudu wamathumbu, ilwa namagciwane ayingozi namagciwane. Kwandisa amasosha omzimba. Amavithamini aqinisa izindonga zemithambo yegazi, alwe nokubekwa kasawoti kanye nokuvela kwe-cholesterol. Isinongo sinomthelela ezingeni le-hemoglobin egazini (ukwanda), sinomphumela omuhle ezinzwa. Kukusiza wehlise umoya ngokushesha futhi ugxile. I-Arugula nayo isetshenziswa njenge-diuretic ne-tonic.
Ukulimala kwe-Arugula
Ngenxa yokuqukethwe ushukela omningi, isinongo asifanele abantu abanesifo sikashukela. Futhi, kufanele kuqashelwe ekudleni kwakho kulabo okutholwe ukuthi une-gastritis ene-asidi ephezulu.
I-Arugula ibangela ukungabekezelelani komuntu ngamunye. Ngakho-ke, uma uxabana neklabishi, isithombo noma itheniphu, kungenzeka ukuthi ukuphendula kuzoba sembizeni. Kwabesifazane abakhulelwe, i-arugula ibangela ukuphambana kwesibeletho futhi ingadala ukusebenza ngaphambi kwesikhathi.
Ukusetshenziswa kwe-arugula kwezokwelapha
I-Arugula ine-kilojoule ephansi kakhulu, ngakho-ke izazi zokudla zincoma ukukhuluphala. Ingasetshenziswa njengenye yemikhiqizo esemqoka ngezinsuku zokuzila.
I-Arugula ingumkhiqizo owusizo kakhulu oqukethe izinto (ama-glucosinates nama-sulforaphanes) avikela umzimba ekuthuthukiseni izicubu zomdlavuza. Futhi, ngenxa yokwakheka kwalo, le mifino iyakwazi ukucindezela amagciwane ahlukahlukene, ama-papillomas nama-warts.
Vitamin A ngesimo carotenoids kuthuthukisa umbono, kuthuthukisa amasosha omzimba, futhi ivikela nolwelwesi lwamafinyila. Iqembu B lamavithamini libhekele uhlelo lwezinzwa nokusebenza kobuchopho. UVitamin K usiza ekwelapheni isilonda. Leli khambi liyasiza ukukhuluphala, ngenxa ye-fiber, ligcwalisa kahle futhi liqukethe amakhalori ambalwa kakhulu (ngombono wami, i-25 kcal nge-100 g).
I-Arugula ihamba kahle ngokudla okwenziwa ngenyama kanye ne-asidi. Ngakho-ke, kunciphisa ingozi yokuthuthukisa i-gout, i-uric acid deposits. Kukhona eyodwa "kodwa": isithokelo siphikisiwe kubantu abanezifo zomgudu wamathumbu.
Izicelo zokupheka
I-Arugula inambitheka ebabayo enephunga elimnandi nephunga eliluhlaza okotshani. Isinongo singezwa kumasaladi, njengokungezwa enyameni, isitshulu semifino noma i-pasta. AmaNtaliyane asebenzisa i-arugula ku-pizza kanye ne-pesto sauce.
Isaladi yemifino ye-Arugula
Isaladi ehlobo likavithamini lizohlobisa amatafula edina nawasebusuku. I-Arugula ihlanganiswe ikakhulukazi notamatisi noshizi we-mozzarella, ibanikeze ukunambitheka okukhethekile okunothile. Kuzothatha imizuzu engu-5-7 kuphela ukulungiselela isidlo.
Izithako
- I-Arugula - amagremu ayi-100
- Utamatisi we-Cherry - izingcezu eziyi-12-15
- Ushizi weMozzarella - amagremu angama-50
- Amantongomane kaphayini - isipuni esingu-1
- Amafutha omnqumo - isipuni esingu-1
- Usawoti, upelepele omnyama - ukunambitha
Ukulungiselela
Sika i-arugula, ushizi notamatisi ube yizicucu ezifunwayo. Okokuqala beka utshani epuletini, bese utamatisi oxubene ne-mozzarella. Fafaza isaladi ngamantongomane kaphayini, usawoti, upelepele omnyama namafutha omnqumo. Ake sime isikhashana.