I-Arugula (i-Eruka, i-Indau) ivele etafuleni lethu maduzane, kodwa ngokuqinisekile ithatha indawo yayo futhi iyaziwa kakhulu. Ukuthola izinto zobuciko zokudla zase-Italy naseMedithera, abaningi abaqapheli ngisho nokuthi yiziphi izinzuzo lokhu kuluhlaza okumangalisayo okwenziwe.
Mayelana ne-arugula ngokujwayelekile, izinzuzo kanye nokulimala kokusetshenziswa kwayo, sizoxoxa ngalesi sihloko.
Ama-calories nokubunjwa kwe-arugula
Ama-calories we-arugula - ama-kcal angu-25 nge-100 g weyingxenye edlayo.
I-100 g ye-arugula iqukethe ama-2.58 g wamaprotheni, i-0.66 g yamafutha, i-3.65 g we-carbohydrates, i-1.6 g ye-fiber yokudla, i-91.71 g yamanzi, i-1.4 g yomlotha.
Ukwakhiwa kwamakhemikhali awo kucebile:
- amavithamini: A (RE), beta-carotene, B1, B2, B4, B5, B6, B9, C, E, K, PP (NE);
- ama-macronutrients: i-potassium, i-calcium, i-magnesium, i-sodium, i-phosphorus;
- ukulandelela izakhi: iron, manganese, ithusi, selenium, i-zinc.
Ekubunjweni kwe-carbohydrate kubusa i-pectin (100 g - 8.0% yemigomo yansukuzonke) futhi fiber (6.4%) iqukethe inani elincane i-sucrose (0.15 g ngalinye 100 g). Imbewu ye-Arugula iqukethe amafutha amaningi abalulekile (ikakhulukazi lwesinaphi), amahlumela amancane anama-iodine amaningi.
Uyazi? Njengen spice, i-arugula yasetshenziswa eRoma lasendulo.
Yeka ukuthi i-arugula ewusizo kangakanani emzimbeni
U-Arugula ungumsizi omkhulu ezinkingeni ezikhulu kakhulu. Ngenxa yobukhona be-fiber, linikeza umuzwa wokuzidla, izingxenye ezisebenzayo zigcwalisa umzimba ngamandla, ngcono umzimba. 
Imifino isiza ukususa i-cholesterol nokuphuma ngokweqile emzimbeni, iyanciphisa amazinga kashukela egazini. I-Arugula nayo ine-effect sedative futhi yokwehlisa umzimba, izakhi zokuzibulala kanye nezifo ezibulala amagciwane, kuyoba usizo kumzimba uma kwenzeka izifo zesisu nesisu.
Amavithamini weqembu B adingekayo umzimba ukuze kusetshenziswe ukuvuthwa okujwayelekile kanye nokusetshenziswa komzimba. I-Vitamin C (i-antioxidant yemvelo) ihileleke ekuphenduleni kabusha kwe-redox, kusiza umzimba ukuba ubhekane nezifo ezibangelwa amagciwane futhi uthuthukise ukuzivikela.
I-Vitamin K ilawula ukuvala igazi. Amaminerali aqukethe imifino, ayithinte umzimba ukuqinisa. I-calcium iyadingeka ekwakheni amathambo amathambo, insimbi iyinto ebalulekile yomsebenzi we-hematopoietic.
Futhi akuyona yonke into enhle yokuthola i-arugula. Sekuyisikhathi eside i-arugula ibhekwa njenge-aphrodisiac eqinile inzuzo ethile kubantu. Isibonelo, iresiphi ye-potion ye-Italy yothando yokusetshenziswa kwansuku zonke ibonakala kanje: ingxenye ye-pepper emnyama, ingxenye yobusi nezinxenye ezingu-10 ze-arugula.
Uyazi? Abahlengikazi baseNdiya basebenzisa i-arugula ijusi ekwelapheni ama-hematomas nezilonda, kanti imbewu iyaphathwa izifo zesikhumba.
Izinzuzo ze-arugula kwabesifazane
Ukudla imifino ye-arugula kusiza abesifazane ukuba balondoloze isikhumba sabo esimweni esihle: kugcina ibala elimnandi, imibimbi ayitholi kancane. Abesifazane bayaqaphela ukuthi ngokusetshenziswa kwezipikili njalo, amandla nezinwele - zikhanya.
Amaski ane-arugula isikhumba senkinga ngokuvuvukala, ukulinganisa, ama-freckles nokugqotshwa kuzobekwa ngokuhlelekile. Zisetshenziswa ebusweni ngamaminithi angu-15-20 futhi zigeze ngamanzi afudumele.
- Kusukela ekuboneni: 2 tbsp. l amaqabunga e-arugula ahlanganiswe nomusi kalamula kanye ne-aloe pulp (1 tsp.).
- Ngama-acne: 5-6 aphule amaqabunga arugula axutshwe nosawoti utamatisi ovuthiwe no-1 tsp. oatmeal.
Loluhlaza luyi-vithamini yangempela "ebhomu" eqinisa umzimba, kusiza ekuthuthukiseni ukugaya, ukuqeda i-edema, ukuqinisa imisebenzi yokuzivikela. Isibonakaliso sokusetshenziswa kwayo yisilinganiso esinciphile se-hemoglobin egazini.
Uyazi? Kukholelwa ukuthi ngesikhathi se-lactation i-arugula ikhuthaza ukukhiqizwa ubisi lwebele.
Indlela yokusebenzisa amafutha arugula
Amafutha e-Arugula asetshenziswe ngempumelelo ku-cosmetology nokupheka.
Amaconsi ambalwa amafutha ku-ayisikhilimu noma emasikini azohambisana nomuthi nge-bactericidal effect, okuzosiza ukuqeda ukuvuvukala esikhumbeni.
Amafutha e-Arugula anika imiphumela emihle kakhulu ekunakekeleni izinwele: uyabondla, ikakhulukazi uma eyomile, ubuyisela izindwangu ezonakaliswe yindawo yangaphandle, iqinisa, ivuselele ukukhula futhi ibasize ekulwa nokudakwa.
Ngamafutha arugula enza izicathulo zezinwele nezinwele:
- 2 tbsp. l i-arugula, u-25-50 g wobumba oluhlaza okwesibhakabhaka, ama-3-5 amaconsi amafutha abalulekile;
- 2 tbsp. l Amafutha e-Arugula, 2 tbsp. l i-tincture ye-pepper capsicum, i-1 tbsp. l izinwele zezinwele.
Uyazi? E-Western Asia naseNyakatho India, amafutha aseTaramirah akhiwa imbewu ka-Eruki, esetshenziselwa ukupheka ukuze kutholakale futhi njengamafutha yemifino. Ikhekhe elivela kumbewu londla izilwane.
Ukungafani
I-Arugula ingaba nomthelela omubi emzimbeni phambi kwesifo sezinso nesibindi, isifo sofuba nesifo se-dyskinesia samalungu omchamo.
I-Arugula, ngaphezu kwezakhiwo eziwusizo, unelungelo lokuphikisana nabomama abalindelekile, ngakho-ke lolu luhlaza kufanele luphathwe ngokuqapha.
Ukusetshenziswa kwalo ngokweqile kungabangela ukuhlukunyezwa kwe-uterine uma owesifazane ehlonishwa ukuthi unezinga eliphakeme lethenda ye-uterine futhi kukhona ingozi yokuzalwa ngaphambi kwesikhathi.
Hlanganisa izidingo ze-arugula abesifazane sibhekene nokuphendula okuqhamuka noma ukungaboni ngaso sonke isikhathi. Imiphumela ingase ihluke: kusukela ekugqibeleni kuze kube yingozi kakhulu emzimbeni.
Indlela yokugcina nokuthola amahlamvu we-arugula ebusika
Ngezinhloso zokudla, amaqabunga amancane e-arugula kuze kube ngu-20 cm ubude, eqoqwe ngaphambi kokusila, afanelekile. Njengoba imifino ibuna futhi ilahlekelwa ukunambitheka kwayo ngokushesha, i-arugula kufanele igcinwe esiqandisini esitsheni se-vacuum noma esikhwameni sephepha. Kulesi simo, i-eruka izoba yintsuku izinsuku ezimbalwa. Ungenza esiqandisini uhlobo lwe-arugula engilazini yamanzi. 
Ngobusika, i-arugula ingahle iqhwa, kodwa uma ihlukumeza ingase ilahlekelwe ukunambitheka kwayo. Amaqabunga kufanele aqoshiwe, kancane usawoti, afakwe esikhwameni noma eziqukathi zokuqandisa futhi athumele efrijini. Amaqabunga angabuye agcwaliswe ngamaqhwa, ngaphambi kokuhlanzwa futhi amiswe ngethoyi lephepha.
I-arugula eyomile ingafakwa enyameni noma enhlanzi, ezinesobho noma emifino egobile. Ukuze wenze lokhu, hlambulula amaqabunga adingeka ukusika, faka ebhodini lokubhaka bese usomile izinsuku ezingu-5-6 endaweni efudumele, enezicathulo ezinomoya omuhle. I-arugula okumisiwe kumele ichithelelwe emgodini weglasi, lapho ingagcinwa khona cishe ngonyaka.
Kodwa indlela engcono kakhulu yokuhlala uthola i-arugula entsha ukuyikhuphula efasiteleni. Uzizwa emuhle embizeni evamile yemifino futhi ngokuchelela okufika ngesikhathi kuzokujabulisa ngemifino enomnandi yamanzi.
Kubalulekile! Amaqabunga e-arugula kufanele aqedwe ngezandla zakho, futhi ungagcini ngommese, ngoba oxidiwe ngokusebenzisana ngensimbi. Izitsha ze-Arugula kufanele zidliwe ngokushesha ngemva kokupheka.
Arugula ekhishini lamazwe ahlukene
I-Arugula iyinhlanganisela ethandwayo nesithandayo e-Mediterranean nase-Italy. Ekunambeni kwawo kokuqala kunezinothi zemasipha, pepper kanye namantongomane. Akumangazi ukuthi e-Italy yanezelwa yonke indawo: ku-pasta, i-pizza, i-risotto, i-saladi, amasoso. 
Esikhatsini se-pesto sauce arugula singathatha indawo noma sisekele isisekelo se-basil. Imifino ingeziwe ku-pizza ekupheleni kokubhaka noma emva kwayo. I-Arugula iyisithako esitokisini se-strachetti, esenziwe ngemigqa encane ye-veal ethosiwe ngamafutha omnqumo nejusi lemon.
Esifundeni sasePuglia eningizimu ye-Italy, bapheka i-kavayedi pasta (njengezigobolondo) nge-arugula, engeza utamatisi isobho kanye ne-pecorino ushizi. Esiqhingini sase-Ischia, eduze nogwini olusentshonalanga ye-Italy, i-arugula yenza i-rucola i-liqueur enhle kakhulu, emnandi kakhulu.
I-Arugula ingxenyana ye-salmon ingxube, ethandwa kakhulu eNtshonalanga Yurophu, ehlanganisa amaqabunga e-dandelion, i-lettuce, i-oaklif ("i-oki leaf"), iRoma, i-escariol, i-valeriannitsa yemifino, i-purslane, i-chicory ephuzi nebomvu, i-cress, i-chervil kanye i-parsley 
Kubalulekile! I-Arugula ayinconywa ukuba ihlanganiswe nama-fatty dressings agqamile, njengoba ilahlekelwa ukunambitheka kwayo okungavamile. Ayengezwa kuma-saladi nge-imayonnaise futhi engahlosiwe isikhathi eside kakhulu. Inhlanganisela ephelele ukugqoka okwenziwe ngamafutha omnqumo nomusi kalamula noma umusi wesinaphi-uju.Engxenyeni yeSlovenia Primorye, i-Eruk ihlangene namazambane abilisiwe, yengezwe esobho kanye noshizi mahhala (i-pie yaseTurkey). Ezokudla zaseBrazil, isaladi ene-arugula, i-mozzarella ne-utamatisi omisiwe iyathandwa, futhi ihanjiswa ngenyama namazambane.
ECyprus, iRocca (njengoba igama lizwakala ngesiGreki) lisetshenziselwa amasaladi nama-omelets. EGibhithe, i-arugula idliwa nama-seafood kanye nesidlo sasekuseni ngama-mededza aphelele, isitsha sesizwe sama-Arabhu samahabhonji abilisiwe asongwe ngegalikhi, amafutha omnqumo namanzi kalamula.
E-Turkey, i-arugula isetshenziselwa isaladi noma ukuhlobisa izinhlanzi ngokuhlanganiswa namafutha omnqumo kanye ne-juice sauce.
Kubalulekile! Ukuze isaladi kungcono ukhethe amaqabunga amancane amancane e-arugula enombala obomvu obala. Bane-flavour more delicate futhi ukunambitheka nutty. Amaqabunga amakhulu esitshalo esiphakeme anambitha isinaphi esicebile.
Isitsha se-arugula elula kakhulu isaladi, zokupheka okuyizinkulungwane ezingamakhulu.- Hlanza amaqabunga e-arugula epulangwe, uhlakaze amaqatha amancane utamatisi ne-Parmesan ushizi, uthele ngamafutha omnqumo, uviniga, ufafaze amantongomane aqoshiwe kanye ne-garlic eqoshiwe.
- I-Blender ishaya u-150 g we-strawberry, 1 tbsp. l uviniga obhalsamu, 4 tbsp. l amafutha omnqumo kanye no-2 tsp. isardu elimnandi, engeza usawoti kanye nepelepele. Hlulela emaphethelweni aphansi we-8 iziqu ze-asperagus eluhlaza, ubilise umbhangqwana imizuzu engu-7 bese uqeda. 200 g wezinwele ze-arugula, usike ama-150 g we-strawberries. Hlanganisa izithako kanye nonyaka isiqu esilungisiwe ngaphambilini.
- Fry 300 g yenkukhu yesibindi ngamafutha, pepper nosawoti ekupheleni kokuthosa. Beka amaqabunga arugula kanye no-100-150 g wezithelo zomvini eziluhlaza ngaphandle kwesitshalo endishini, uthele amafutha omnqumo neviniga. Engeza isibindi esitsheni, mix, ufafaze ama-walnuts kanye noshizi ogayiwe ngaphambi kokukhonza.
- Amaqabunga e-arugula ahlanzwe futhi omisiwe afakwa esitsheni, engeza tincetu anyanisi, uthathe izingcezu kanye ukhukhamba 3. Lungisa ukugqoka: mix 3 tbsp. l amafutha omnqumo ngamaconsi ambalwa eviniga (noma ijusi likalamula) usawoti noshukela (noma uju). Isizini isaladi bese ukhonza.
- Gcoba u-200 g we-arugula ngezandla, uthinte ama-3-4 ama-sprigs we-basil, uthathe u-2 utamatisi obunzima ube yiziqephu, ugoce (1/4 wezingcezu) zibe izindandatho, u-anyanisi (u-1/2 ucezu) ngamasongo. Lungisa ukugcwaliswa kwe-1 tsp. uju, 1 tbsp. l apula cider uviniga, 2-3 tbsp. l amafutha yemifino kanye nosawoti. Hlanganisa izithako bese ugcwalisa isaladi esiphelile.
Uyazi? Ukucebisa isitsha esivamile nama-flavour amasha kuzosiza u-arugula ukugqoka. Gwema amaqabunga ayo epanini ngamafutha omnqumo, i-garlic, usawoti kanye nopelepele.Uma ungenayo ukuphikisana, qiniseka ukufaka i-arugula ekudleni kwakho. Amanothi awo angavamile okugcobayo ahlukanisa izitsha ezijwayelekile, futhi izinto eziwusizo zizokwenza ngcono impilo futhi zinike amandla.
