Umuthi waminyaka yonke i-arugula utholakala kuwo wonke umhlaba. Imifino engabonakali enothile futhi enephunga, ukunambitheka okune-nutty kuyasetshenziswa ekuphekeni futhi kunezinto eziningi ezizuzisayo. Iqukethe amavithamini amaningi kanye nezinto ezincane ezinomphumela omuhle esimweni sezinhlelo nezitho zomuntu ngamunye, nakuwo wonke umzimba wonkana. Ngaphezu kokusetshenziswa ekuphekeni, ibuye isetshenziswe kwezokwelapha nakwezimonyo.
Okuqukethwe kwekhalori nokwakheka kwe-arugula
Izinzuzo ze-arugula zibangelwa ukwakheka kwamakhemikhali acebile. Amavithamini nama-macroelements atholakala kuhlaza lwesitshalo anethonya elinamandla emzimbeni, awunothise ngezinto ezibalulekile futhi aqinise amasosha omzimba.
I-100 g ye-arugula iqukethe ama-25 kcal.
Inani lokudla okunempilo:
- amaprotheni - 2, 58 g;
- amafutha - 0,66 g;
- ama-carbohydrate - 2.05 g;
- amanzi - 91, 71 g;
- i-fiber yokudla - 1, 6 g.
Ukwakhiwa kwamavithamini
Imifino ye-Arugula iqukethe amavithamini alandelayo:
| Uvithamini | inani | Izici ezizuzisayo |
| Uvithamini A | 119 μg | Ithuthukisa umbono, ithuthukise ukuvuselelwa kwesikhumba nolwelwesi lwamafinyila, yakhe izicubu zamathambo nezamazinyo. |
| Uvithamini B1, noma i-thiamine | 0.044 mg | Ubamba iqhaza ku-carbohydrate metabolism, kubeka ukusebenza kwesistimu yezinzwa, kuthuthukisa i-peristalsis yamathumbu. |
| Uvithamini B2, noma i-riboflavin | 0.086 mg | Ihlanganyela ekwakhekeni kwamangqamuzana abomvu egazi, ithuthukisa imetabolism, ivikela ulwelwesi lwamafinyila. |
| Uvithamini B4, noma i-choline | 15.3 mg | Ilawula imetabolism yomzimba. |
| Uvithamini B5, noma i-pantothenic acid | 0.437 mg | Ikhuthaza uketshezi kwama-carbohydrate namafutha acid, ithuthukisa isimo sesikhumba. |
| Uvithamini B6, noma i-pyridoxine | 0.073 mg | Iqinisa amasosha omzimba kanye nesistimu yezinzwa, isiza ukulwa nokudangala, ibamba iqhaza ekumuncekeni kwamaprotheni nasekuhlanganisweni kwe-hemoglobin. |
| Uvithamini B9, noma i-folic acid | 97 μg | Kuvuselela amaseli, kubamba iqhaza ekuhlanganisweni kwamaprotheni, kusekela ukwakheka okunempilo kombungu ngesikhathi sokukhulelwa. |
| Uvithamini C, noma i-ascorbic acid | 15 mg | Ubamba iqhaza ekwakheni i-collagen, ithuthukise isimo sesikhumba, ikhuthaze ukwelashwa kwamanxeba nezibazi, ibuyise uqwanga namathambo, iqinise amasosha omzimba, futhi isize ukulwa nezifo. |
| Uvithamini E | 0.43 mg | Ikhipha ubuthi futhi ivikele amaseli ekulimaleni. |
| Uvithamini K | 108.6 mcg | Kukhuthaza ukujiya kwegazi okujwayelekile. |
| Uvithamini PP, noma i-nicotinic acid | 0.305 mg | Ilawula i-lipid metabolism, ibeka amazinga e-cholesterol ejwayelekile. |
| I-Betaine | 0.1 mg | It normalizes acidity we pheshana emathunjini, kuthuthukisa ukugaya, kusheshisa namachibi lipids, futhi ikhuthaza ukumuncwa amavithamini. |
Imifino nayo iqukethe i-beta-carotene ne-lutein. Ukuhlanganiswa kwawo wonke amavithamini kunomphumela oyinkimbinkimbi emzimbeni, kuthuthukisa ukusebenza kwezitho nokuqinisa amasosha omzimba. I-Arugula izoba wusizo ekushodeni kwamavithamini futhi ibuyise ibhalansi yamavithamini.
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Ama-Macro nama-microelements
Ukwakheka kwe-arugula eluhlaza kuqukethe ama-macro- nama-microelements adingekayo ukugcina ukusebenza okujwayelekile komzimba womuntu. I-100 g yomkhiqizo iqukethe ama-macronutrients alandelayo:
| Macronutrient | Ubuningi, mg | Izinzuzo zomzimba |
| I-Potassium (K) | 369 | Yenza kube lula ukusebenza kwemisipha yenhliziyo, isuse ubuthi nobuthi. |
| I-calcium (Ca) | 160 | Kuqinisa izicubu zamathambo nezamazinyo, kwenza imisipha ikwazi ukunwebeka, ijwayele ukuthokozisa kwesistimu yezinzwa, futhi ibambe iqhaza ekuqineni kwegazi. |
| Magnesium (Mg) | 47 | Ilawula imetabolism yamaphrotheni nama-carbohydrate, isusa i-cholesterol, iqede ama-spasms, ithuthukise uketshezi lwe-bile. |
| I-Sodium (Na) | 27 | Inikeza ibhalansi ye-acid-base ne-electrolyte, ilawula izinqubo ze-excitability nokusikwa kwemisipha, iqinisa izindonga zemithambo yegazi. |
| I-Phosphorus (P) | 52 | Ubamba iqhaza ekwakhiweni kwamahomoni, ulawula imetabolism, akha izicubu zamathambo, futhi ajwayelekile ukusebenza kobuchopho. |
Landela izinto ku-100 g we-arugula:
| Trace element | inani | Izinzuzo zomzimba |
| Insimbi (Fe) | 1.46 mg | Ihlanganyela hematopoiesis, kuyingxenye hemoglobin, normalizes isimiso sezinzwa nemisipha, ukulwa ukukhathala nobuthakathaka bomzimba. |
| I-Manganese (Mn) | 0, 321 mg | Ubamba iqhaza ezinkambisweni ze-oxidation, ulawula imetabolism, ubeka amazinga e-cholesterol ejwayelekile, futhi uvimbele ukubekwa kwamafutha esibindi. |
| Ithusi (Cu) | 76 μg | Yakha amaseli abomvu egazi, ibamba iqhaza ku-collagen synthesis, ithuthukisa isimo sesikhumba, isiza ukuhlanganisa insimbi ku-hemoglobin. |
| I-Selenium (Se) | 0.3 mcg | Kuqinisa amasosha omzimba, kubambezele inqubo yokuguga, kuvimbele ukuthuthukiswa kwezicubu zomdlavuza, kunomphumela wokulwa ne-antioxidant. |
| Zinc (Zn) | 0.47 mg | Ubamba iqhaza ekusetshenzisweni komzimba kwamaprotheni, amafutha namavithamini, kukhuthaza ukukhiqizwa kwe-insulin, kuqinisa amasosha omzimba futhi kuvikele umzimba ezifweni. |
Ama-Fatty Acids agcwele:
- i-lauric - 0, 003 g;
- isundu - 0.072 g;
- stearic - 0, 04 g.
Ama-acid e-monounsaturated:
- i-palmitoleic - 0, 001 g;
- i-omega-9 - 0.046 g.
I-Polyunsaturated fatty acids:
- i-omega-3 - 0.17 g;
- i-omega-6 - 0, 132 g.
Izinzuzo ze-arugula
Ukwelapha imifino kunconywa ukuthi kufakwe ekudleni kwabantu abakhuluphele ngokweqile kanye nabantu abanesifo sikashukela. Inomphumela omuhle kuzo zonke izitho nezinhlelo, isiza ukujwayela imetabolism, inomphumela wokulwa ne-antioxidant, isusa ubuthi nobuthi.
Izinto ezisebenza ngokwemvelo ezakha uhlaza zithuthukisa ukusebenza komgudu wamathumbu. I-Arugula iqinisa izindonga zesisu namathumbu futhi isiza ukukhulula izimpawu zesilonda peptic kanye ne-gastritis. Ama-Gastroenterologists ancoma ukusebenzisa lesi sitshalo kubantu abaphethwe yilezi zifo.
Umphumela we-antibacterial and anti-inflammatory we-herb, ngenxa yokuba khona kukavithamini K ekwakhiweni, kukhuthaza ukuphulukiswa kwesilonda futhi kukhulule izimpawu zezifo zesikhumba.
Lesi sitshalo siqinisa isimiso sezinzwa futhi sisize ukulwa nokudangala. I-Arugula yesidlo sasekuseni inika amandla futhi igcwalise umzimba ngamandla adingekayo ekusebenzeni okugcwele komzimba usuku lonke.
I-Arugula ijwayele amazinga e-cholesterol futhi inyuse i-hemoglobin, isiza ukubhekana nezifo zemithambo yegazi, ithuthukise ukujikeleza kwegazi futhi ijwayele ukucindezela kwegazi.
Isinongo sisetshenziselwa ukuvimbela umdlavuza. Ama-microelements ayo anciphisa ubungozi bokuba nezimila ezinomdlavuza.
Lesi sitshalo sinomphumela we-diuretic ne-expectorant. Okuqukethwe okuphezulu kwamavithamini kusiza ukuqinisa amasosha omzimba, kuthuthukisa ikhono lomzimba lokulwa namagciwane nezifo. Ukusetshenziswa kwe-arugula kuphumelela ekukhwehleleni nasemakhazeni.
Izinzuzo kwabesifazane
I-Arugula iletha izinzuzo ezingenakulinganiswa emzimbeni wesifazane. Icebile nge-folic acid, edingeka kakhulu ngesikhathi sokukhulelwa ukuze kukhule ngokuphelele umbungu.
Uvithamini A okwemifino ulusizo esikhunjeni esinempilo, izinwele nezinzipho. Abesifazane okokuqala bazokwazisa isenzo se-arugula ukugcina ukubukeka okuhle.
Lesi sitshalo sisetshenziselwa i-cosmetology, siyingxenye yamamaski obuso nezinwele. Imifino isiza ukuthambisa nokuvuselela isikhumba. UVitamin K uqeda ukukhukhumala, i-linoleic acid ivimbela ukubuna nokuguga, i-oleic acid yenza isikhumba sinwebe futhi sibe nokunwebeka, sisinikeze ngisho ithoni.
Amafutha e-Arugula abalulekile ekunakekelweni kwezinwele. Iqinisa izimpande nezinhlaka zezinwele, inciphise ukulahleka kwezinwele, iqede inkwethu nesikhumba esikhanyayo.
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Abesifazane basebenzisa i-arugula ukulwa nokukhuluphala futhi bafaka isinongo ezinhlotsheni ezahlukahlukene zokudla. Isiza ukuhlanza umzimba woshevu nobuthi, yenze umzimba ujwayele ukusebenza kahle, ilawule ibhalansi kasawoti wamanzi futhi inomphumela wokushisa amafutha.
Izinzuzo zamadoda
Imifino emnandi futhi enempilo nayo iyadingeka ngumzimba wesilisa. Icebile ngamavithamini nezinto ezincane ezidingekayo ekukhuthazeni impilo jikelele. Ukucindezeleka ngokomzimba nangokomzwelo kudambisa ukunikezwa kwezakhamzimba. I-Arugula igcwalisa umzimba ngamavithamini nezinto ezincane.
Ukuxakaniseka kwamavithamini B kuqinisa isimiso sezinzwa futhi kuqede ukucindezeleka okungokomzwelo. Ukusetshenziswa okuvamile kwemifino kugcwalisa umzimba ngamandla futhi kuthuthukise ukusebenza kobuchopho.
I-Arugula ithathwa njenge-aphrodisiac enamandla futhi ithuthukisa amandla. Ukwakhiwa kwemifino kunomthelela omuhle empilweni yohlelo lwe-genitourinary.
Isaladi ye-Arugula kufanele ibe yingxenye yokudla okunempilo. Ukusetshenziswa okuluhlaza njalo kuzoqinisa amasosha omzimba futhi kube nomphumela wokuvikela kuzo zonke izinhlelo zomzimba.
Ukulimaza nokuphikisana
Imifino ye-Arugula iphephile emzimbeni futhi cishe ayinakho ukuphikisana. Ukusetshenziswa komkhiqizo ngamanani amakhulu kungaba yingozi empilweni. Lokhu kungadala ukungezwani komzimba ngendlela yokuqubuka kwesikhumba kanye nokucanuzela kwenhliziyo noma isifo sohudo.
I-Arugula kufanele isetshenziswe ngokuqapha kubantu abane-urolithiasis. Ama-microelements afakiwe ekwakhiweni angadala ukwenyuka kwawo.
Abesifazane abakhulelwe nabancelisayo bayelulekwa ukuthi badle izinongo ngamanani amancane njenge-ejenti yokunambitha.
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Ngokuvamile, i-arugula ingumkhiqizo ophephile. Ukusetshenziswa okumaphakathi kwamaqabunga kuzozuzisa umzimba, kuqinise amasosha omzimba futhi kuvikele ezifweni.
