Escarole ke eng, hona e jeoa joang?

Litaba

• Esparole ke eng?
• Boemo ba phepo e nepahetseng
• Melemo ea bophelo ba escarole
• E kanna ea khothaletsa bophelo bo botle ba 'mele
• E kanna ea ts'ehetsa bophelo ba mahlo
• E ka fokotsa ho ruruha
• E kanna ea khothaletsa bophelo bo botle ba masapo le pelo
• Mokhoa oa ho pheha le ho ja escarole
• Mehato ya tlhokomelo
• Ntlha ea bohlokoa

Haeba u thabela lijo tsa Mataliana, e kanna eaba u se u kile ua kopana le escarole - botala bo makhasi, botala bo bohloko bo shebahalang joaloka lettuce.

Escarole ke sesebelisoa sa setso sa sopho ea lenyalo ea Mataliana, eo hangata e kopanyang meroho ena le pasta e nyane, e chitja le li-meatball kapa boroso ea moro oa kana. Botala bona bo botala bo ka fumanoa ka sechu, lisalate le li-pasta.

Leha ho le joalo, batho ba bangata ha ba tsebe hore na ba arola escarole e le endive kapa lettuce.

Sengoliloeng sena se hlalosa tsohle tseo u hlokang ho li tseba ka li-escarole, ho kenyeletsoa limatlafatsi, melemo ea bophelo bo botle le ts'ebeliso ea lijo.

Esparole ke eng?

Escarole (Cichorium e phethela) ke setho sa lelapa la chicory. Hangata ha e ferekanngoe feela le lettuce empa hape le beng ka eona ba limela, tse kenyeletsang curly endive, radicchio, frisée le meroho e meng e tala e bohloko (, 2).

Ha e le hantle, escarole e nkoa e le mofuta oa endive o makhasi a bataletseng. Se atisang ho bitsoa "endive" ke Belgian endive, semela se botala bo mosehla se nang le makhapetla a tiileng, makhasi a cylindrical (2).

Leha ho le joalo, hangata o tla fumana semela sena se matla se kopantsoe le li-kales le li-lettuce lebenkeleng le leholo.

Le ha escarole e shebahala joaloka lettuce la hlooho ea botoro, o ka ba arohanya hobane escarole e na le makhasi a sephara, a matala a nang le metshetshe a senyane, a sosobaneng a kopaneng le rosette - athe makhasi a sephara a lettuce a wavy ebile a boreleli (, 2).

Ho fapana le lettuce, escarole e fana ka bohloko bo monate le ho tenyetseha. E bobebe ebile e bonolo ha e bapisoa le endive e kobehileng.

Ha e ntse e tsoaletsoe East Indies, escarole e hola maemong a leholimo a fapaneng mme e se e fumaneha lefatšeng ka bophara. E ratoa haholo-holo lijong tsa Mataliana (2).

Escarole ke semela se nang le makhasi a bataletseng a lelapa la chicory. Makhasi a eona a pharaletseng a na le makhapetla a petsohileng, a maqhutsu a seng makae a e khethollang ho lettuce la hlooho ea botoro. Le ha e le bohloko hofeta lettuce, ha e bohale ho feta endive e kobehileng.

Boemo ba phepo e nepahetseng

Joalo ka litho tse ling tsa lelapa la chicory, escarole e fumana lintlha tsa eona tse bohloko setsing sa semela se bitsoang lactucopicrin, se tsejoang hape e le intybin (,).

Hape, ka mokhoa o ts'oanang le meroho e meng e makhasi, veggie ena e paka limatlafatsi tse ngata li-calories tse fokolang haholo. Likotlolo tse ling le tse ling tse peli (85 grams) tsa escarole e tala - e ka bang karolo ea botšelela ea hlooho e mahareng - e fana ka (,):

• Lik'halori: 15
• Li-carb: 3 dikgerama
• Liprotheine: 1 gram
• Mafura: 0 dikgerama
• Faeba: 3 dikgerama
• Tšepe: 4% ea Boleng ba Letsatsi le Letsatsi (DV)
• Vithamine A: 58% ea DV
• Vithamine K: 164% ea DV
• Vithamine C: 10% ea DV
• Folate: 30% ea DV
• Zinc: 6% ea DV
• Koporo: 9% ea DV

Ka lik'hilojule tse fokolang haholo 'me ho se mafura, li-escarole li bokella micronutrients le fiber - linoelo tse 2 feela tse tala (85 grams) li fana ka 12% ea DV bakeng sa fiber ().

Ho feta moo, ts'ebeletso eona ena e fana ka 9% ea DV ea koporo le 30% bakeng sa folate. Koporo e tšehetsa masapo a nepahetseng, lisele tse sebetsang, le sebopeho sa lisele tse khubelu tsa mali, athe folate e thusa ho netefatsa metabolism e nepahetseng le ho theha lisele tse khubelu le tse tšoeu tsa mali (,).

Liminerale ka bobeli li bohlokoa haholo bakeng sa kholo e nepahetseng ea lesea mme ka hona li bohlokoa ho basali ba baimana kapa ba rerileng ho ima (,).

Escarole e paka faeba le limatlafatsi tse 'maloa, ho kenyeletsoa koporo, folate le livithamini A, C le K - kaofela li na le likhalori tse fokolang haholo le mafura a zero.

Melemo ea bophelo ba escarole

Escarole e na le limatlafatsi 'me e na le melemo e mengata ea bophelo bo botle.

E kanna ea khothaletsa bophelo bo botle ba 'mele

Mefuta e 'meli ea fiber - e qhibilihang le e sa qhalaneng - e sebetsa ka tsela e fapaneng' meleng oa hau.

Ha li-fiber tse qhibilihang li phahamisa setuloana sa hau 'me li fepa libaktheria tse mosa ka mpeng ea hau, mofuta o sa qhalaneng o feta tsamaisong ea hau ea ho sila lijo o sa fetohe, o khothaletsa bophelo bo botle ba' mele ka ho sutumetsa lijo ka maleng a hao le ho hlasimolla mala ().

Haholo-holo, escarole e fana ka fiber e ngata e sa keneng. Ho khorisa 12% ea fiber ea hau ea letsatsi le letsatsi ka linoelo tse 2 (85 gram), ho ka thusa ho boloka mala a hao khafetsa le ho thibela ho se utloise bohloko ha ho sokela le liqubu (,,).

E kanna ea ts'ehetsa bophelo ba mahlo

Escarole e ruile ka provitamin A, e fana ka 54% ea DV ka linoelo tse 2 feela (85 grams) (,).

Vithamine ena e khothalletsa bophelo bo botle ba mahlo, kaha ke karolo ea bohlokoa ea rhodopsin, pigment ho retina ea hau e thusang ho khetholla pakeng tsa khanya le lefifi ().

Ho haelloa ke vithamine A ho sa feleng ho hokahanngoa le litaba tse bonoang joaloka bofofu ba bosiu, boemo boo batho ba sa boneng hantle bosiu empa ba se na bothata le pono ea bona motšehare).

Ho haelloa ke vithamine A ho boetse ho amahanngoa le ho senyeha ha macular, ho fokotseha ho amanang le lilemo lilemong ho foufatsang (,).

E ka fokotsa ho ruruha

Ntle le boemo ba eona bo khahlang ba limatlafatsi, escarole e na le li-antioxidants tse ngata tse matla, e leng metsoako e sirelletsang 'mele oa hau khahlanong le khatello ea mali le limolek'hule tse sa tsitsang tse bitsoang li-radicals tsa mahala. Ho imeloa kelellong ka nako e telele ho ka baka ho ruruha ().

Liphuputso li bontša hore kaempferol, antioxidant e escarole, e ka sireletsa lisele tsa hau khahlanong le ho ruruha ho sa foleng (,,).

Leha ho le joalo, lithuto tsena li lekanyelitsoe ho likhoto le methapo ea liteko. Patlisiso ea motho ea hlokahala ho utloisisa ka botlalo litlamorao tsa kaempferol ho ruruheng (,,).

E kanna ea khothaletsa bophelo bo botle ba masapo le pelo

Vithamine K e bohlokoa bakeng sa ho koala mali ka mokhoa o tloaelehileng, hammoho le ho laola maemo a khalsiamo pelong le masapong a hau. Meroho e makhasi joaloka escarole e tlisa mofuta o bitsoang vithamine K1.

Meroho ena e fana ka 164% ea litlhoko tsa hau tsa letsatsi le letsatsi tsa phepo ena ka kopi e 2 (85-gram) e tala e sebelisoang (,,).

Phuputso ea lilemo tse peli ho basali ba 440 ba postmenopausal e fumane hore ho tlatselletsa ka 5 mg ea vithamine K1 letsatsi le leng le le leng ho felletse ka phokotso ea 50% ea ho robeha ha masapo, ha ho bapisoa le sehlopha sa placebo ().

Ho feta moo, phuputso ea lilemo tse 3 ho basali ba 181 ba postmenopausal e fumane hore ho kopanya vithamine K1 le vithamine D ho fokolitse ho thatafala ha methapo e amanang le lefu la pelo ().

Ho noa vithamine K e lekaneng ho amahanngoa le ho fokotseha ha kotsi ea lefu la pelo le lefu la pele ho nako ho tsoa boemong bona ().

Melemo e mengata ea Escarole e kenyelletsa ho tšehetsa bophelo bo botle ba mala le mahlo. Le eona e ka fokotsa ho ruruha le ho khothaletsa ho koala mali hantle le bophelo bo botle ba masapo.

Mokhoa oa ho pheha le ho ja escarole

Escarole ke veggie e nang le mekhoa e metle empa e ipeha hantle haholo ho lisalate tse tala le lijana tsa heartier. Makhasi a eona a kantle a bohloko 'me a hlafuna, athe makhasi a' mala o mosehla a kahare a monate ebile a bonolo.

Asiti e kang lero la lemone kapa asene e thibela bohloko ba escarole e tala. Haeba u ela hloko litlolo tse bohale, ho li pheha le hona ho tla u thusa ho li hlakola. Ka methapong ena, o ka e ts'ela kapa oa e eketsa sopho.

Escarole e bile e sebetsa ho grill. E le ho e chesa, khaola meroho ka likarolo tse 'nè ka bolelele. Ebe o hlatsoa oli ea canola, e nang le ntlha e phahameng ea mosi ho feta lioli tse ling hape e na le monyetla o fokolang oa ho hlahisa metsoako e chefo mochesong o moholo (,).

Ebe u fafatsa letsoai le pepere ebe u e tšela ka metsotso e ka bang 3 ka lehlakoreng le leng. Se sebelise ka lisoso kapa li-dips tsa hau tse o li ratang, joalo ka lemone ea Greek yogurt kapa ho ina linaoa tse tšoeu.

U ka ja li-escarole tse tala ka lisalateng kapa ua li pheha ka mekhoa e fapaneng, ho kenyeletsoa ho tsubela le ho halika. Ho eketsa li-acid ho tla kokobetsa bohloko ba eona, joalo ka ho e pheha.

Mehato ya tlhokomelo

Joalo ka meroho efe kapa efe e tala, escarole e lokela ho hlatsuoa hantle ka metsi a hloekileng, a mathang pele a e ja. Sena se fokotsa tšokelo ea mafu a bakoang ke lijo ka ho ntša libaktheria tse kotsi (,).

Le ha botala bona bo makhasi bo phetse hantle ka mokhoa o makatsang, batho ba nkang tšesaane tsa mali ba ka batla ho lekanyetsa ho ja ha bona.

Ke hobane litšila tsa mali joalo ka warfarin li tsejoa hore li sebelisana le vithamine K. Ho fetoha ka potlako maemong a vithamine ena ho ka loants'a litlamorao tsa mali a hao a masesaane, ho u beha kotsing ea litla-morao tse mpe, joalo ka maqeba a mali, a ka lebisang ho stroke le lefu la pelo (, ).

Ho feta moo, ho ja escarole khafetsa ho ka mpefatsa majoe a liphio ho batho ba nang le mathata a liphio. Likahare tsa eona tse phahameng tsa oxalate - motsoako oa semela o thusang ho felisa khalsiamo e feteletseng - e ka ba molato, kaha ntho ena e tlhotlisoa ke liphio tsa hau ().

Etsa bonnete ba hore u hlatsoa li-escarole tsa hau hantle pele u li ja. Batho ba nkang tšesaane ea mali kapa ba nang le mathata a liphio le bona ba ka batla ho lekola ho ja ha bona.

Ntlha ea bohlokoa

Escarole ke semela se sephara se nang le makhasi a sephara se shebahalang joaloka lettuce ea boea ba botoro bakeng sa makhasi a eona a senyane, a makhethe. Ho leka-lekanya lintlha tsa eona tse bohloko, o ka e pheha kapa oa fafatsa ka lero la lemone kapa asene.

Meroho ena e na le melemo e mengata bakeng sa mahlo a hao, sebete, masapo le pelo. E etsa tlatsetso e ntle ho salate le sopho - mme e ka ba ea khabisoa.

Haeba u thahasella ho fetola mokhoa oa hau oa veggie, leka mofuta ona o ikhethang oa makhasi.