I-Nabicol (kohlrabi): iimpawu kunye nokulima

Kusenokwenzeka ukuba ukhe weva okanye wabona i Yiyo. Yaziwa ngokuba yi-kohlrabi kwaye iyi-hybrid cruciferous tuber phakathi kwetheniphu nekhaphetshu (kungoko igama layo). Ekhitshini iingcambu kunye namagqabi zisetyenziselwa ukutyiwa ngokungathi yenye imifuno enje ngesipinatshi okanye ichard. Inyama ye-tuber inokulungiswa ngokungathi yitapile.

I-nabicol ineepropathi ezilungileyo eziluncedo kwezempilo kwaye siza kuzibona zonke kwesi sithuba. Ukongeza, unokufunda ukuba ungayikhulisa njani kwigadi yakho yasekhaya. Ngaba uyafuna ukufunda okungakumbi malunga nabicol? Qhubeka ufunde 🙂

Iimpawu eziphambili

Ndiyabulela kunambitheka okhethekileyo onayo i-kohlrabi, iyasinceda ukulungiselela izitya ezahlukeneyo. Amasiko amaninzi sele eyongezile le tuber kukutya kwabo okona kutya ukuze benze izidlo ezimnandi kakhulu. Kuqwalaselwa njengenye indlela esempilweni yeetapile. Oku kungenxa yokuba Umxholo wayo we-carbohydrate ophantsi kunye negalelo lazo elikhulu lezimbiwa, iivithamini kunye nezinto eziphilayo eziluncedo.

Bangumthombo obalulekileyo weoyile yemifuno, kuba imbewu yabo isetyenziselwa ukwenza izinto zokuthambisa, ivanishi, iicacer, amafutha, iisepha, iizimba, inayiloni, ukugxotha izinambuzane, iiplastiki kunye neemveliso zamayeza.

Xa kuziwa ekusetyenzisweni komntu, i-kohlrabi enenyama etyheli iyasetyenziswa. Kungenxa yokuba banambitha kabuhlungu kancinci kwaye banambitha ngcono. Kuqhelekile ukudida i-nabicol kunye netheniphu eqhelekileyo. Umahluko unokubonwa kubungakanani. Iikhohlrabi zinkulu, zinenxalenye emhlophe nemfusa, kwaye incasa emva kokupheka imnandi. Iitheniphu zimhlophe, ngombala obomvu omfusa kunye nencasa ebabayo.

Iipropathi zesondlo

Yonke imifuno eyeyosapho lwe-cruciferous iphezulu kwii-antioxidants kunye neearhente ze-anticancer. Isondlo esivelele i-nabicol ngu-vitamin C. Ikomityi enye kuphela yale tuber iqulethe i-53% yexabiso elinconywayo lemihla ngemihla lale vithamini. Siyakhumbula ukuba ivithamin C ineempawu ezinkulu zokulwa ne-antioxidant, yomeleza amajoni omzimba kwaye ikhusela iiseli kumonakalo omkhulu wasimahla.

Inceda ukwenza i-collagen kunye nedlala lengqula i-thyroxine, ivuselele ukuphola kwenxeba, ilwe nosulelo, kwaye ikhuthaze amathambo, amazinyo, iintsini kunye nemithambo yegazi esempilweni. Nangona inganiki isixa esikhulu sensimbi, igalelo elongezelelekileyo levithamini C lenza ukuba intsimbi siyithathe ngcono.

I-Nabicol ikwacebile kwi-beta carotenes, i-potassium kunye ne-manganese kwaye yimithombo elungileyo ye-fiber, i-calcium, i-vitamin B6, i-magnesium kunye ne-phosphorus.

Ukulima kweNabicol

Ukuba sifuna ukukhula nge-nabicol kwigadi yethu yasezidolophini kufuneka sazi izinto ezimbalwa. Kubalulekile ukuba ube nomhlaba olinywe kakuhle othanda ukuba amanzi akhuphe amanzi kakuhle ukuze kuthintelwe ukungena kwamanzi. Zizityalo ezikhetha imihlaba etyebileyo ngezinto eziphilayo. Kuyacetyiswa ukongeza umgquba otyebileyo emhlabeni phambi kokutyala kwaye ususe naziphi na izigaqa namatye asemhlabeni.

Ukuhlwayela i-Kohlrabi kufuneka kwenziwe emva kobusika xa amaqondo obushushu aphezulu entwasahlobo eqala ukufika. Ukuba ukhetha njalo, ungakushiya ukuhlwayela ukuphela kwehlobo ukuvuna sele kusebusika.

Ukuzityala, kufuneka senze umngxunya onesiqingatha se-intshi. Phakathi kwe-kohlrabi nganye, shiya ii-intshi ezi-4 ukuya kwezi-6 zendawo ngoko ke abakhuphisani nendawo okanye izakhamzimba. Umgangatho awunakoma. Kufuneka ihlale ifumile, kodwa ngaphandle kokungena amanzi.

Ngokubhekisele kwimozulu, ukuba azikhuliswanga kwimozulu epholileyo kunye nephakathi, zihlala zincinci kwaye zikrakra kwincasa. Ukuba ukuhlwayela kuhamba kakuhle kwaye uphuhliso lwanele, ziya kuba zilungele ukuvuna emva kweentsuku ezingama-60-90 zokukhula.

 Izibonelelo ze-nabicol kwezempilo

Ukusetyenziswa kwe-kohlrabi kunefuthe elihle kwimpilo. Siza kuhlalutya ukuba ziyintoni:

• Kulungile ukuthintela umhlaza. Oku kungenxa yeempawu zayo zokulwa ne-antioxidant. I-Rutabagas inecandelo elibizwa ngokuba zii-glucosinolates. Ezi yimixube yesalfure kwaye zibonisiwe zinempembelelo yokunciphisa ukukhula komhlaza, ngakumbi leyo yemiphunga kunye neendlela zokugaya ukutya.
• Kulungile ukulawula isifo seswekile kunye nokwehla kobunzima. Ziyizilimo eziyizigaxa ezinokuthi zibe nomxholo we-carbohydrate ophantsi, ungasetyenziselwa enye indawo kwiitapile zakudala. Olukhetho lubalaseleyo kubo bonke abantu abanesifo seswekile kwaye abafuna ukunciphisa umzimba.
• Bakhuthaza imetabolism. Zezinye zezona ndlela zibalaseleyo zokukhetha inyama. Uninzi lwazo lunobunzima ekufumaneni iikhompawundi ezithile kukutya. Ii-amino acid kunye neeproteni zizinto ezisisiseko kuphuhliso, ukukhula kunye nobude beeseli. Inokuphucula ukusikwa kwemisipha kunye nezinye iinkqubo zomzimba.
• Iphucula ukwetyisa. Njengeminye imifuno kusapho lwe-cruciferous, i-kohlrabi ityebile kwifayibha. Oku kunceda kakhulu ukwetyisa.
• Ukukhuthaza impilo yethambo Ngokuqulatha ezinye izimbiwa ezifana ne-zinc, i-magnesium, i-calcium ne-phosphorus.
• Iphucula impilo yentliziyo. Ityebile nge potassium kwaye oku kukhokelela ekuphuculeni ekusebenzeni kwazo zonke iiseli kunye nezicubu zomzimba womntu. I-Potassium iyimfuneko ukuze intliziyo yethu isebenze ngokugqibeleleyo.
• Njengoko besesitshilo ngaphambili, Inceda ukuphucula amajoni omzimba enkosi kumxholo wevithamini C.
• Iphucula imood. I-Vitamin B6 isebenza kwimveliso yehomoni kwingqondo. Ngombulelo kuye ukuba ihomoni yolonwabo iveliswa ngokulula ngakumbi, ukuphucula imeko. Oku kuboniswa kwizifundo ezahlukeneyo.

Ungayisebenzisa njani

INabicol ingatyiwa zombini iluhlaza kwaye iphekwe. Ngayo unokulungiselela i-purees ezityebileyo, ezibhakiweyo, ezosiweyo kunye nokutya kwisuphu kunye neesityu. Ukuba ukhetha ukutya okuluhlaza, yinqumle ibe yimicu yejulienne encinci kwaye usebenze njengokuhombisa okanye kwisaladi.

Amagqabi ayatyiwa kwaye angalungiswa ngendlela efanayo kwimifuno yemostade, isipinatshi okanye iswiss chard.

Ndiyathemba ukuba ngolu lwazi ungafunda ngakumbi malunga neli tuber.