6 uru uru nke arugula

Ndinaya

• Etu esi eji arugula
• Ozi ekwuru okwu banyere arugula
• Salad na arugula

Arugula, e wezụga ịbụ obere kalori, bara ọgaranya na fiber ya mere otu uru ya bụ ịlụ ọgụ na ịgwọ afọ ntachi n'ihi na ọ bụ akwukwo nri bara ụba na fiber, yana ihe dịka 2 g nke fiber na 100 g nke epupụta.

Uru ndị ọzọ nke arugula nwere ike ịbụ:

1. Nyere aka ịchịkwa ọrịa shuga, n'ihi na ọ nweghị shuga;
2. Lụọ cholesterol na nnukwu triglycerides n'ihi na, na mgbakwunye na eriri, ọ fọrọ nke nta ka ọ ghara inwe abụba;
3. Nyere aka mee ka ị ghara ibu ibu, n'ihi na eriri ahụ na-enyere aka belata agụụ;
4. Gbochie ọrịa kansa nke eriri afọ n'ihi na, na mgbakwunye na eriri, ọ nwekwara ihe indole, dị mkpa iji lụso ụdị ọrịa kansa a ọgụ;
5. Na-egbochi cataracts, dịka o nwere lutein na zeaxanthin, ihe ndị dị mkpa maka ahụike ahụike;
6. Ọ na - enyere aka ịlụ ọgụ banyere ọrịa ọkpụkpụ n’ihi na ọ bụ akwụkwọ nri juputara na calcium.

Tụkwasị na nke ahụ, eriri arugula na-enye aka igbochi ọrịa obi na-afụ ụfụ, dị ka diverticulitis. Iji mụtakwuo banyere ihe ị ga-eri na diverticulitis lee: Nri maka diverticulitis.

Etu esi eji arugula

A na-ejikarị anụ ọhịa eme ihe na salads, ihe ọicesụicesụ ma ọ bụ sandwiches iji dochie letus, dịka ọmụmaatụ.

Ebe arugula na-adi obere ilu, ufodu mmadu nwere ike o gaghi acho uto ya mgbe arugula esighi ya, ya mere enwere ike iji galik ghaa ezigbo ego maka iji arugula.

Ozi ekwuru okwu banyere arugula

Enwere ike ịchọta Arugula na nnukwu ụlọ ahịa ma ọ bụ na akwụkwọ nri.

Salad na arugula

Nke a bụ ihe atụ nke salad dị mfe, ngwa ngwa ma na-edozi ahụ nke enwere ike ịme maka nri ehihie ma ọ bụ nri abalị.

Efrata

• 200 g nke ohuru asparagus Atụmatụ
• 1 ube oyibo buru ibu
• 1 tablespoon lemon ihe ọ juiceụ juiceụ
• 1 nju aka nke akwukwo ahihia ohuru
• 225 g nke anwụrụ ọkụ salmon
• 1 yabasị na-acha uhie uhie, belata nke ọma
• 1 tablespoon chopped fresh pasili
• 1 tablespoon ọhụrụ chives, chopped

Nkwadebe mode

Weta nnukwu ite mmiri na mmiri esi mmiri na obere nnu. Yet asparagus na esi nri maka 4 nkeji, mgbe ahụ, igbapu mmiri. Jụụ na-agba agba mmiri oyi ma kpochapụ ọzọ. Wepụta ma chere ka ajụkwa. Bee ube oyibo na ọkara, wepu isi na bee. Bee ihe pulp n'ime obere iberibe ma kpochapu ya na lemon. Gwakọta asparagus, ube oyibo, arugula na salmon na efere. Oge na aromatic herbs ma tinye mmanụ oliv, mmanya na ihe ọ lemonụ lemonụ lemon.