Ko Rutabaga he huawhenua pakiaka rite tonu ki te karepe , engari ka reka noa te iti o te hua. He nui te Rutabega i te konupora me te konupūmā, he pai hoki mo te hauora o te wheua, a kei te whai hua ratou ki te huaora C, he mea nui mo te mahi aukati me te kikohono hauora.
Ka kitea e koe nga huawhenua pakiaka nui i roto i te waahanga hua o to toa toa.
Rapua he rutabaga e tu ana, he nui hoki te taimaha mo to raatau. Ka whakakikoruatia ki te pi. He tino haumaru, engari ka hiahia koe ki te peke i te rutabaga i mua i te tunu kai.
Tiakina ki te wahi hauora tae noa ki te wa e hiahiatia ana, ki te mea he potae rutabagas koe, me whakarite i te purea rutabaga me te pupuri i roto i te parani. Ka mutu mo te tau kotahi ki te whakamahi koe i nga peke e tika ana mo te miihini.
He Korero Kairongo mo Rutabaga
Ka rite ki aku korero, he tino pai te rutabaga, he tiketike hoki etahi o nga huaora me nga kohuke. Kaore i te tiketike rawa atu i nga tira - ko te kotahi o te rutabaga rererangi he 50 calories anake. Ko te tikanga, ka paahitia te kaari kaute ki te whakauru i te pata, te hinu, i etahi atu tipu.
Ko nga korero mo te koiora e whai ake nei ka puta mai i te Paerewa Nutrition Database of the Department of Agriculture. Ko te rarangi mo te kapu kotahi o nga rutabaga maoa.
- Te wai: 125.52 karamu
- Calories: 50
- Pauna: 1.68 karamu
- Ngā karokarami: 11.38 karamu
- Fiber: 3.5 karamu
- Nga huka: 7.84 karamu
- Tae Tae: 0.28 karamu
- Te wai kawa : 0.038 karamu
- Te momona o te momona: 0.035 karamu
- Te wai o te Polyunsaturated: 0.123 karamu
- Cholesterol: 0 mirigrams
Ngā Mirorokira:
- Koroka: 66 milligrams
- Iron: 0.73 mirigrams
- Magnesium: 32 milligrams
- Huahua: 81 milligrams
- Te pāhare pāporo: 472 mirigrams
- Te konutai: 28 milligrams
- Te whakatipu: 0.48 milligrams
- Huaora C: 35.0 mirigrams
- Thiamine: 0.126 milligrams
- Riboflavin: 0.056 milligrams
- Niacin: 0.980 mirigrams
- Pantothenic Acid: 0.224 milligrams
- Huaora B6: 0.140 milligrams
- Huaora B12: 0 miihini
- Whakakotahite: 29 nga miihini
- Huaora D: 0 Rangatiratanga Katoa
- Huaora A: 3 Utu Whenua
- Huaora E: 0.42 milligrams
- Huaora K: 0.4 miihini
Ngā Kaihanga Piko:
- beta-Carotene: 1 micrograms
- beta-Cryptoxanthin: 0 micrograms
- Lycopene: 0 micrograms
- Lutein me Zeaxanthin: 0 micrograms
Puna
Te Tari Whakahaere Ahumahi a te United States Department of Agriculture Agricultural Research Service National Nutrient Database for Standard Reference Release 28. "Pūrongo Taketake: 11436, Rutabagas, tunua, ka kohuatia, ka tere, kaore he tote." http://ndb.nal.usda.gov/ndb/foods/show/3152.