Arugula

Description

Arugula bụ ogwu na-ekpo ekpo dị n'ụdị oblong oge akwụkwọ. N'oge Alaeze Ukwu Rom, a na-ahụta ahịhịa dị ka aphrodisiac dị ike.

Arugula akụkọ ihe mere eme

Osisi mọstad, otu a ka esi akpọ arugula n'oge Julius Caesar, ka a na -ahụta ọgwụgwọ. Dịka ọmụmaatụ, eze ukwu Rome oge ochie n'onwe ya rịọrọ ka ya jiri arugula gwọọ ọgwụ ya niile. Caesar kwenyere na arugula na -abawanye agụụ nwoke ma na -emeziwanye ike.

Na mba ọwụwa anyanwụ (Turkey, Lebanon na Syria), a na -eji arugula dịka ọgwụgwọ maka amụghị nwa. A na -eji ahịhịa ahụ agwọ ọrịa nke esophagus na dermatitis. N'India, a na -eji ya emepụta mmanụ maka akpụkpọ na ntutu.

Ọ bụ Ịtali ka a na -esi esi nri, ebe ejiri arugula mee nri pesto, pasta, salads na risotto a ma ama. Ndị French gbakwunyere ihe na -atọ ụtọ na salads oge ọkọchị, ndị Ijipt na -achọ ihe oriri mmiri na nri agwa.

Ruo n'oge na-adịbeghị anya, na Russia, a na-akpọ ihe nsure ahụ nchi n'ihi ọdịdị nke epupụta. Ruo ogologo oge, a na-ewere ya dị ka ahịhịa ahihia ma nye anụ ụlọ nri. Naanị n'ime iri afọ ndị gara aga ka arugula ghọrọ ewu ewu na mmemme Russia.

Mejupụtara na kalori ọdịnaya

Arugula nwere ụlọ nkwakọba ihe nke vitamin na mineral: beta-carotene (vitamin A), vitamin B, vitamin E, C na K (dịka ọmụmaatụ, gram 100 nke ahịhịa na-ekpuchi vitamin K) kwa ụbọchị. Enwekwara zinc, selenium, manganese, iron, phosphorus, na sodium.

• Ihe caloric kwa 100 gram 25 kcal
• Protein 2.6 gram
• Abụba 0.7 grams
• Carbohydrates 2.1 gram

Uru nke arugula

Arugula nwere ụlọ nkwakọba ihe nke vitamin na mineral: beta-carotene (vitamin A), vitamin B, vitamin E, C na K (dịka ọmụmaatụ, gram 100 nke ahịhịa na-ekpuchi vitamin K) kwa ụbọchị. Enwekwara zinc, selenium, manganese, iron, phosphorus, na sodium.

Arugula na -edozi ọrụ nke eriri afọ, na -alụso ụmụ nje na nje na -emerụ ahụ ọgụ. Na -amụba ọgụ. Vitamin na -ewusi mgbidi nke arịa ọbara ike, na -alụ ọgụ megide ntinye nnu na ọdịdị cholesterol. Ihe na -esi ísì ụtọ na -emetụta ọkwa hemoglobin n'ime ọbara (na -abawanye), nwere mmetụta bara uru na akwara. Na -enyere gị aka wetuo obi ngwa ngwa ma lekwasị anya. A na -ejikwa Arugula dị ka diuretic na tonic.

Arugula nsogbu

N'ihi oke shuga dị na ya, oge a anaghị adabara ndị nwere ọrịa shuga. Ọzọkwa, a ga-etinye nlezianya n'ime nri gị maka ndị achọpụtala na gastritis nwere nnukwu acidity.

Arugula na -ebute enweghị ndidi. Ya mere, ọ bụrụ na kabeeji, radish ma ọ bụ tonip na -akpasu gị iwe, o yikarịrị ka mmeghachi omume ahụ ga -abụ ahịhịa. N'ime ụmụ nwanyị dị ime, arugula na -ebute nsụ akpa nwa ma nwee ike ịkpalite ime nwa tupu oge eruo.

Iji arugula na ogwu

Arugula dị obere na calorie, yabụ ndị ọkachamara n'ihe banyere nri na-akwado ya maka oke ibu. Enwere ike iji dị ka otu n'ime ngwaahịa ndị bụ isi na ụbọchị ibu ọnụ.

Arugula bụ ngwaahịa bara ezigbo uru nke nwere ihe (glucosinates na sulforaphanes) na-echekwa ahụ site na mmepe nke etuto ahụ kansa. Ọzọkwa, n'ihi ihe mejupụtara ya, ahịhịa a nwere ike igbochi nje dị iche iche, papillomas na waatị.

Vitamin A n'ụdị carotenoids na-eme ka ọhụụ dịkwuo mma, na-eme ka ọ dịkwuo mma, na-echebekwa akpụkpọ anụ mucous. Otu B nke vitamin bu oru maka sistem na ụjọ na aru oru. Vitamin K na-enyere aka n’ịgwọ ọnya. Ogwu a bara uru maka oke ibu, n'ihi eriri, ọ na-edozi saturates nke ọma ma nwee calorie ole na ole (n'echiche m, 25 kcal kwa 100 g).

Arugula na-eme nke ọma na-eri anụ na acid. Ya mere, ọ na-ebelata ohere nke ịmalite gout, uric acid nkwụnye ego. E nwere otu “ma”: sizinin na-contraindicated maka ndị mmadụ na-ekesa ọrịa nke eriri afọ tract.

Ngwa nri

Arugula nwere uto na-ekpo ekpo nke nwere ose na-acha ọkụ. A na-agbakwunye sizinin ahụ na salads, dị ka mgbakwunye na anụ, stew akwukwo nri ma ọ bụ pasta. Ndi Italitali na eji arugula na pizza na pesto sauce.

Arugula salad akwukwo nri

Salad vitamin n'oge ọkọchị ga -achọ ma nri abalị ma tebụl mgbede mma. A na -ejikọ Arugula na tomato na chiiz mozzarella, na -enye ha ụtọ pụrụ iche. Ọ ga-ewe naanị nkeji 5-7 iji kwadebe efere.

Efrata

• Arugula - 100 grams
• Tomato tomato-12-15 iberibe
• Chiiz Mozzarella - 50 gram
• Mkpụrụ osisi pine - 1 tablespoon
• Mmanụ oliv - 1 ngaji
• Nnu, ose ojii - nụrụ ụtọ

Nkwadebe

Bee arugula, chiiz na tomato n’ime iberibe uzo. Ibu ụzọ tinye ahịhịa na efere, mgbe ahụ, tomato gwakọtara na mozzarella. Wụsaa salad ahụ na mkpụrụ fir, nnu, ose ojii na mmanụ oliv. Hapu ya nwa oge.