Rutabaga ke motso oa limela tse tšoanang le turnip , empa o rata e nyenyane feela e monate. Rutabega li na le magnesium le khalsiamo tse ngata, kahoo li ntle bakeng sa bophelo bo botle ba masapo, 'me li na le vithamine C e ngata, e leng bohlokoa bakeng sa ts'ebetso ea' mele ea ho itšireletsa mafung le lisebelisoa tse phelang hantle.
U tla fumana motsoako o moholo ka ho fetisisa oa lihlahisoa tsa lihlahisoa tsa hao tsa liraka.
Sheba rutabaga e tiileng le e boima haholo bakeng sa boholo ba bona. Li tla koaheloa ka boka. E sireletsehile ka ho phethahetseng, empa o tla hloka ho hlakola rutabaga pele u pheha.
Li boloke sebakeng se phodileng ho fihlela ho hlokahala, kapa haeba u e-na le sehlopha sa rutabagas, lokisetsa purebaga puree 'me ue boloke ka lehare. E tla tsoela pele ho fihlela selemo ha u sebelisa mekotla e reretsoeng ho tlama.
Tsebo ea phepo e nepahetseng bakeng sa Rutabaga
Joalokaha ke hlokometse, rutabaga e na le phepo e nepahetseng 'me e na le li-vithamine le liminerale tse ngata. Ha li lik'halori tse phahameng ka ho fetisisa - e mong oa sefofane rutabaga o na le lik'hilojule tse 50 feela. Ha e le hantle, kalo ea khalori e tla fetoha ha u eketsa botoro, oli kapa litlhapi tse ling.
Lintlha tse latelang tsa phepo e nepahetseng li tsoa ho Lefapha la Lits'ebeletso tsa Temo ea Lijo tsa United States. Lethathamo lena ke senoelo se le seng sa likotoana tsa rutabaga tse phehiloeng.
- Metsi: 125.52 dikgerama
- Likorolo: 50
- Protheine: 1.68 dikgerama
- Lihabohaedreite: 11.38 dikgerama
- Fiber: 3.5 dikgerama
- Litlhapi: 7.84 dikgerama
- Total Fat: 0,2 dikgerama
- Letsoai le khotsofatsang: 0,038 dikgerama
- Letlalo la Monounsaturated: 0.035 dikgerama
- Letlalo la Polyunsaturated: 0.123 grams
- Cholesterol: 0 milligrams
Micronutrients:
- Calcium: limiligrama tse 66
- Letšepe: limiligrama tse 0,73
- Magnesiamo: limiligrama tse 32
- Phosphorus: li -milligrams tse 81
- Potasiamo: limiligrama tse 472
- Sodium: limilimithara tse 28
- Zinc: 0,48 milligrams
- Vithamine C: 35,0 milligrams
- Thiamine: limilimithara tse 1 2626
- Riboflavin: limilimithara tse 0.056
- Niacin: 0,980 milligrams
- Pantothenic Acid: 0.224 milligrams
- Vithamine B6: 0,140 milligrams
- Vithamine B12: 0 micrograms
- Folate: micrograms tse 29
- Vithamine D: 0 Linaha tsa Machaba
- Vithamine A: 3 Linaha tsa Machaba
- Vithamine E: 0,42 milligrams
- Vithamine K: 0,4 micrograms
Phytonutrients:
- beta-carotene: 1 micrograms
- beta-Cryptoxanthin: 0 micrograms
- Lipuo tse nyenyane : li-micrograms tse 0
- Lutein le Zeaxanthin: micrograms tse 0
Mohloli
Lefapha la Machaba a Lefapha la Temo Lefapheng la Lipatlisiso tsa Temo Lefapheng la Lipatlisiso la Tlhahiso ea Lilemo tsa Sechaba bakeng sa Standard Reference Release 28. "Tlaleho ea motheo: 11436, Rutabagas, e phehiloe, e phehiloe, e tšolotsoe, e se na letsoai." http://ndb.nal.usda.gov/ndb/foods/show/3152.