Selari si ndiwo zamasamba zokha! Nazi zinthu zake zodabwitsa.

Tonse tawonapo udzu winawake m'sitolo yayikulu, sichoncho? Anthu ena amaugwiritsa ntchito mu saladi ndi supu. Koma kodi mumadziwa kuti udzu winawake si chinthu chokha chomwe chimawonjezera kukoma ndi kapangidwe ka chakudya, komanso ndiwo zamasamba zabwino kwambiri zomwe zimapatsa matupi athu zabwino zambiri pa thanzi? Tiyeni tikambirane za izi mwatsatanetsatane lero.

Kodi udzu winawake uwu ndi chiyani?

Mwachidule, udzu winawake ndi ndiwo zamasamba zonunkhiritsa. Taganizirani kuti uli m'gulu lomwelo la zomera monga kaloti, parsnips, fennel, ndi parsley, zotchedwa Apiaceae. Kwa nthawi yayitali wakhala ukulimidwa ku Mediterranean ndi Middle East. Kuyambira nthawi imeneyo, udzu winawake wakhala ukugwiritsidwa ntchito ngati chakudya komanso ngati mankhwala.

Mapesi a seleri amawonjezera kukoma kokoma ku saladi akadya osaphika. Amawonjezeranso fungo labwino ndi kukoma ku supu ndi ma smoothies. Sikuti amangotero, alinso ndi ma antioxidants omwe amateteza maselo a thupi lathu kuwonongeka.

Kodi ubwino wa udzu winawake ndi wotani m'thupi lathu?

Selari ndi ndiwo zamasamba zomwe zili ndi ulusi wambiri ndi michere, komanso ma calories ochepa. Zili ndi potaziyamu wambiri, mavitamini, ndi ma antioxidants ambiri. Kodi mukudziwa kuti selari ndi madzi 95%?

Koma ili ndi maubwino ena ambiri pa thanzi.

Kuthandiza kupewa khansa

Ma antioxidants omwe ali mu udzu winawake ndi monga ma flavonoids ndi vitamini C, komanso apadera monga lunularin ndi bergapten. Izi zimathandiza kuthetsa mankhwala otchedwa free radicals omwe amapezeka mwachibadwa m'matupi athu ndipo amatha kuwononga maselo ndikuyambitsa matenda monga khansa.

Kulamulira kuthamanga kwa magazi

Selari ili ndi mankhwala ambiri otchedwa phthalide. Mankhwalawa amathandiza kumasula makoma a mitsempha yamagazi, kuthandiza kuyenda kwa magazi komanso kuchepetsa kuthamanga kwa magazi .

Kupewa matenda a Alzheimer's

Mankhwala otchedwa DL-3-n-butylphthalide, omwe amachokera ku mbewu za udzu winawake, apezeka kuti amathandiza kuphunzira, kuganiza, komanso kukumbukira bwino mbewa. Izi zikusonyeza kuti angathandize kupewa ndi kuchiza matenda a Alzheimer's. Komabe, uwu ndi kafukufuku wa mbewa chabe. Kafukufuku wowonjezereka akufunika kuti adziwe ngati ali ndi zotsatira zomwezo pa anthu.

Kodi udzu winawake ndi wopatsa thanzi bwanji?

Monga ndiwo zamasamba zambiri, udzu winawake nthawi zambiri umakhala ndi madzi. Gulu lalikulu la michere yake ndi chakudya, kutsatiridwa ndi mapuloteni ndi mafuta ochepa kwambiri.

Selari ndi gwero labwino la:

• Vitamini A
• Vitamini C
• Vitamini K
• Potaziyamu
• Folate
• Kalisiyamu

Ganizirani izi mukamadya udzu winawake

Ngati mudya udzu winawake wambiri, mungamve kukhuta kapena mpweya . Izi zitha kukhala chifukwa udzu winawake uli ndi mankhwala otchedwa mannitol. Izi nthawi zina zingayambitse kusowa madzi m'thupi komanso mavuto monga kusalinganika kwa sodium m'thupi. Chifukwa chake, monga china chilichonse, ndi bwino kudya udzu winawake pang'onopang'ono.

Kodi mumakonzekera bwanji udzu winawake kuti mudye?

Masiku ano, mutha kugula udzu winawake m'sitolo nthawi iliyonse pachaka.

Yang'anani zinthu izi mukamagula:

Sankhani mapesi okhuthala, obiriwira pang'ono, komanso atsopano okwanira kuthyoka akathyoledwa ndi manja. Mapesi obiriwira akuda ali ndi kukoma ndi fungo lokoma pang'ono.

Momwe mungasungire:

Mukapita nayo kunyumba, itsukeni bwino ndikuisunga mu thumba la polythene mu kabati yopyapyala ya firiji, ndi mpweya wozungulira. Itha kusungidwa motere kwa milungu iwiri. Ngati mukufuna, mutha kuyiyikanso mufiriji kuti isungidwe kwa miyezi ingapo.

Nazi njira zina zowonjezerera ku chakudya chanu:

• Idyani ndodo za udzu winawake ndi hummus.
• Dulani ndi kuwonjezera ku saladi ya tuna kapena saladi ya nkhuku.
• Dulani zidutswa za udzu winawake ndi tsabola wofiira mu mafuta.
• Onjezani kaloti ndi anyezi odulidwa mu supu ya nkhuku yopangidwa kunyumba.
• Sakanizani sipinachi, nthochi, ndi apulo kuti zikhale smoothie yobiriwira.

Kodi Muzu wa Selari ndi Chiyani?

Izi zimatchedwanso celeriac. Izi zikutanthauza gawo lozungulira la muzu wa udzu winawake. Ndi mtundu wa mbatata, monga turnip kapena parsnip.

Selari ili ndi kukoma kofewa, kotero imagwirizana bwino ndi mbale zambiri. Nthawi zambiri imagwiritsidwa ntchito m'malo mwa mbatata. Mwachitsanzo, mutha kupanga mbatata yosenda ndi selari.

Madzi a Selari ndi Mchere wa Selari

Madzi a Selari ndi chakumwa chopangidwa pofinya mapesi atsopano a seleri kudzera mu juicer. Ngati mulibe juicer, mutha kudula udzu winawake bwino, kuwonjezera madzi pang'ono, ndikusakaniza mu blender, kenako kusesa kudzera mu nsalu yoyera. Muthanso kuwonjezera chidutswa cha mandimu kapena maapulo angapo kuti muwonjezere kukoma.

Mchere wa selari ndi chisakanizo cha mbewu za selari zophwanyidwa ndi mchere. Umawonjezera kukoma kwa mchere komanso kwa nthaka muzakudya. Ungagwiritsidwe ntchito m'malo mwa mchere wamba pazinthu monga saladi ya dzira ndi saladi ya tuna.

Kodi mungakulire bwanji udzu winawake kunyumba?

Anthu ena amaganiza kuti udzu winawake ndi wovuta kulima chifukwa umafuna dothi lapadera komanso kuthirira pafupipafupi. Koma ndi chisamaliro choyenera, mutha kulima udzu winawake kunyumba.

• Dothi: Dothi lothira madzi bwino lomwe lili ndi zinthu zachilengedwe monga manyowa, ndi labwino kwambiri. Yesani nthaka musanabzale kuti mudziwe mitundu ya feteleza yomwe ikufunika.
• Mbande: Sankhani mbande zokhala ndi mizu yabwino. Ziike patali pafupifupi mainchesi 12.
• Madzi: Zomera za seleri zimafuna madzi ambiri. Zimafunika madzi okwana mainchesi 1-2 pa sabata. Mukathirira, thirirani mpaka nthaka itanyowa bwino. Kuthirira pafupipafupi kudzakuthandizani kupeza mbewu ya seleri yolimba komanso yathanzi.