Naphezu kokuthi i-turnip ingenye yezihlobo eziseduzane ze-turnips kanye nama-radishes, abantu abambalwa abakhulisa emasimini abo, bengazi ngisho nangezinzuzo ezinkulu ezingakuletha emzimbeni. Sinikeza ukujwayelana nazo zonke izakhiwo zalesi sizinda kanye namathuba okusetshenziswa kwawo ezinhlokweni ezihlukahlukene zokuphila.
Ikhalori kanye nenani lomsoco
I-Turnip, noma i-Brassica rapa (igama lezesayense legama), limele umndeni we-Brassicaceae futhi yaziwa kusukela esikhathini esidlule: yayidliwa kakhulu ngamaRoma asendulo namaGreki.
Lesi sitshalo sijabule ezindaweni ezizungezile, ngakho-ke zikhula ezindaweni eziningi zomhlaba, okuyinhloko ngenxa yezici eziningana eziwusizo "zengu-turnip" enjalo.
100 g yemifino yezimpande iqukethe kuphela i-kcal 28, awekho amafutha nhlobo, i-1 g yamaprotheni kanye no-6 g we-carbohydrate. Inani le-caloric elinjalo, kanye nenani lokudla okunomsoco, lenza imifino ibe umkhiqizo omuhle kakhulu wokudla, futhi uma ucabanga ngokubunjwa kwe-vitamin kanye nezamaminerali ezicebile, kusobala ukuthi kungani lesi sitshalo sizoba usizo kangaka.
Uyazi? I-turnips eyinkimbinkimbi kakhulu yatshalwe abalimi uScott noMardi Robb (USA). Izitshalo zempande zazilinganisa 17.7 kg. Irekhodi lahlelwa ngo-2004 ngendlela enhle edolobheni lasePalmer, e-Alaska, futhi lihlelwe ku-Guinness Book of Records.
Amavithamini, ama-macro nama-micronutrients
Phakathi kwezingxenye ezizuzisayo ze-turnips, i-mono- ne-disaccharides, ama-acids amaningi agcwele ama-acidi nama-fiber ekudleni angahlukaniswa, nakuba angasetshenziswa njengamavithamini B lapha lapha (B1, B2, B5, B6, B9), i-vitamin C, E, i-PP ne- ngisho ne-vitamin K engavamile, eyabangela ukugaya igazi emzimbeni.
Ngaphezu kwalokho, ukwakhiwa kwamakhemikhali yalesi sitshalo sinezimboni ezincane nezinamacronutrients ezimele ngensimbi, manganese, zinc, selenium, ithusi, kanye ne-calcium, i-phosphorus, i-sodium, i-potassium ne-magnesium.
Izinzuzo zomzimba
Ukwakhiwa kwamakhemikhali okunjalo okucebile akunakwenzeka ukuba umuntu akwazi ukuthuthukisa isimo somzimba wakhe nenhlalakahle jikelele, ikakhulukazi ngoba ukusetshenziswa okuvamile kwe-turnip kunethonya elihle ezingxenyeni ezihlukahlukene nezinhlelo. 
Ngokuyinhloko, izinzuzo ze:
- Amalungu wokubuka: I-Vitamin C isekela impilo yamehlo ethu, iwavikela ekungangeni emisebeni yomsindo we-ultraviolet, inciphisa amathuba okusebenza kwe-macular degenerative ehambisana nezinguquko ezihlobene nobudala.
- Amagciwane wegciwane lokugaya: ukutholakala kwe-fiber high kanye nokutholakala kwevithamini C ekubunjweni kunciphisa izimpawu zokukhuphula ukuhluka kwegazi ngenxa yokungena kwamanzi emathunjini amakhulu (ukucindezela, ngakho-ke ukuvuvukala emgodini ngaphansi kwezimo ezinjalo kunciphile kakhulu). Naphezu kokungaqiniseki kwesizathu esiqondile sokwehlukanisa, kunezizathu eziningi zokukholelwa ukuthi lihlotshaniswa nokuqukethwe okuphansi kwefiber emzimbeni, okungagcwalisa i-turnips.
- Ngesimiso senhliziyoikakhulukazi, ngenhliziyo ngokwayo: i-potassium ekhona ekwakhiweni kwemifino inezakhiwo ze-vasodilating, ukunciphisa umthwalo ezitsheni nasemithanjeni ngokunciphisa ukucindezelwa kwegazi (ikakhulukazi ngaleli qembu, kungenzeka ukuvimbela ukuthuthukiswa kokuqina kwe-atherosclerosis, ukushaya nokushaya kwenhliziyo). Kodwa-ke, i-fibre yokudla isuswa ezindongeni zemithanjeni yegazi i-cholesterol futhi inomthelela ekususweni kwayo emzimbeni.
I-melon, i-hellebore, i-daphne, i-rocambol, i-calendula, i-chervil, i-hawthorn, i-oregano, i-caraway, i-asidi, i-honeysuckle ne-arnica ye-mountain nayo inomthelela omuhle ohlelweni lwesimo senhliziyo.
- Kuhlelo lokujikeleza: Insimbi equkethwe i-turnip ikuvumela ukuba ibuyele emigodini yayo futhi igcizelele izinga le-hemoglobin egazini. Ngaphezu kwalokho, yilokhu okushiwo ngokuqondile ekwakheni amangqamuzana egazi abomvu, okubaluleke kakhulu ekuphefumulweni nasekusebenzeni kwazo zonke izitho nezinhlelo. Okungukuthi, kungashiwo ukuthi kungenxa yegland ukuthi ukusakazwa kwegazi kuthuthukisa ezingxenyeni ezahlukene zomzimba.
- Amathambo: I-calcium ivuselela izicubu zethambo, yandisa isibalo sayo samaminerali, esibaluleke kakhulu kubantu asebekhulile abane-osteoporosis kanye ne-arthritis (imifino iqukethe 39 mg yalesi sici esibalulekile, okungu-3.9% kwezidingo zayo zansuku zonke).
- Ngokuba uhlelo lokugaya: I-fibre yezinsiza kusiza ukujwayela ukugaya ukudla, kusiza ukubhekana nokuqothulwa, isifo sohudo, ama-cramps nokuvimbela, futhi futhi kunomthelela ekwenzeni okungcono kakhulu izakhi ezifaka umzimba wethu ngokudla.
- Ukuzivikela: I-asicorbic acid, engxenyeni ye-turnip, iyisakhi esikhulu sokwakha amasosha omzimba, ngakho-ke akumangalisi ukuthi, ngokugqugquzela ukukhiqizwa kwama-antibodies namaseli amhlophe egazi anamavithamini C, ungakwazi ukuqinisa imisebenzi yomzimba ngokuvikela njalo izitshalo ezihlongoziwe.
Ukuze kuthuthukiswe ukuzivikela, basebenzisa i-royal jelly, i-perga, i-cornel, i-blackberry, i-yucca, i-safflower, i-amaranth ephonswe emuva, i-peppermint, ama-apula, ama-cherries, i-Crimean iron, ithanga ne-viburnum.
Kubalulekile! Ngaphambi kokusebenzisa i-turnip, kungcono ukuthi uhlaziye ngokucophelela isimo sakho, ngoba kwezinye izimo (isibonelo, ngesilonda se-peptic), ngeke kwenzeke ukufeza umphumela omuhle wesitshalo ngenxa yezizathu zomgomo.
Futhi, umuntu akufanele akhohlwe ngomphumela omuhle wokusetshenziswa komzimba nezindawo eziphikisanayo zokuvuvukala, okuhlinzeka ngokutholakala kwevithamini B, ama-acids ama-omega-3 nama-vitamin K ekubunjweni kwawo. Amafutha amahle angagcini nje ukukhulula ukuvuvukala, kodwa futhi asize ekuthuthukiseni impilo yonke.
I-Vitamin E ne-beta-carotene, esebenza njengama-antioxidants afuna ama-radicals mahhala ngaphambi kokuba abangele ukuguqulwa kwamangqamuzana nokusabalala, angasiza ekuvimbeleni umdlavuza emzimbeni.
Futhi ekugcineni, kubalulekile ukuphawula ukuthi ikhono le sitshalo liyakuthinta kahle umsebenzi we-secretory we-gland, okwenza kube nokwakhiwa kwe-hormone eline-iodine. 
Kungenzeka yini
Naphezu kwezinzuzo ezinkulu zemifino, akuzona zonke ezingadliwa ngezikhathi ezithile zokuphila, ikakhulukazi uma kunezibonakaliso zokuthuthukiswa kwezifo ezithile. Ngakho ake sithole ukuthi kungenzeka yini ukusebenzisa i-turnips kusifo sikashukela, ukukhulelwa kanye nokulahlekelwa isisindo.
Ukukhulelwa
Cishe yonke imifino ivunyelwe ngabesifazane ngesikhathi sokukhulelwa, ikakhulukazi uma inezinto eziningi ezibalulekile njengezinguquko. Ngaphezu kwalokho, ngokuphathelene nalokhu okulandelayo, kungaletha izinzuzo eziphindwe kabili, hhayi nje ukuthuthukisa umzimba wesifazane ngamavithamini ahlukahlukene, kodwa nokuvimbela ukuthi kwenzeke inkinga ejwayelekile njengokuqothulwa.
Into kuphela ongayifuni ukuyikhohlwa uma usebenzisa lesi sitshalo sokudla kungumqondo wokulingana, ngoba inani eliningi lemifino lingabangela ukwanda kwe-flatulence nokungahambi kahle okuhambisana nayo. 
Ngesifo sikashukela
Uma iziguli ezine-diabetes mellitus zingaboni ngaphezu kwezinqubo zokuvuvukala emathunjini nasesisu, ukusetshenziswa kwe-turnips kumanani alinganisiwe kungenzeka. Ngaphezu kwalokho, ezinye izazi zincoma ukuthi zibandakanye izitshalo zezimpande ekubunjweni kokudla okuphansi kwekhalori kulabo abakhuluphele kakhulu.
Ukwakhiwa okucebile kwama-turnips, kanye nezinye izinhlobo ze-turnip, nokusetshenziswa okuvamile kwezitshalo zokudla kungavimbela ukuthuthukiswa kwezimo ezinzima zesifo sikashukela, ikakhulukazi ezihambisana nokuphazamiseka komsebenzi wemithambo yegazi nenhliziyo.
Lapho ulahlekelwa isisindo
Ikhono lokushisa amafutha we-turnips, kanye nokusheshisa kwezinqubo zokugaya ukudla, kwenza kube lula isithako sezitsha ezihlukahlukene zokudla okulungiselelwe ukunciphisa isisindo.
I-ginger, isinamoni, i-broccoli, i-ananas, i-garlic, anyanisi, i-seaweed ne-lettuce nayo iphakathi kokudla okunamafutha okushisa.
Ngakho-ke, ingasetshenziselwa ukulungiselela ama-saladi (amaqabunga afaneleke kakhulu) noma ngisho nokufaka izitsha zangasese. Kufanelekile ukwabelana nezinye imifino impande, iparsley, cilantro, lovage kanye nesilimo esidliwayo esinamagatsha anamanzi.Uyazi? Naphezu komlando omude wokutshala ama-turnips ngabalingani bethu, ukuhlwanyela okukhulu kwalokhu kwemifino namuhla kubonakala eDenmark, eJalimane, eU.SA, e-Australia, eCanada nase-UK.
Isicelo sokupheka
Yiqiniso, ukupheka yisicelo sokuqala semifino, izithelo, amajikijolo, njll, ngoba ungathola inani eliphakeme lezinto eziqukethwe kuzo kuphela lapho kudliwe. I-Turnip ayikho kulokhu.
Indlela yokususa ukufutheka
Uma usuvele ubhekene nokubhekana nesitshalo esicacisiwe sezitshalo, mhlawumbe wakwazi ukubona intukuthelo yayo. 
Lesi sici asithandwa yilowo nalowo, ngakho-ke, ukuze angalimazi isidlo, ngaphambi kokwengeza isitshalo, noma yikuphi ingxenye yayo kumele ibe namafutha abilayo (ungagcwalisa izimpande ngamanzi abilayo okwesikhashana). Lokhu kuzosiza ekuthuthukiseni ukunambitheka, okwenza isaladi efanayo akusiyo inhlanzi.
Yini ephekwe futhi ihlanganiswe nayo
I-Turnip iyisithako esihle sama saladi amasha. Ingaxubaniswa ne-izaqathe, i-turnips, isilimo esidliwayo esinamagatsha anamanzi, ikhukhamba, i-dill, amaqanda enkukhu, anyanisi kanye neminti, isungulwe zonke lezi izithako ngamafutha we-sunflower noma imayonnaise.
Uma uthanda, ungasebenzisa ukwelashwa kokushisa kwemifino, ukuwabhaka kuhhavini noma ukugwasa nje epanini. Esimweni esinezinyosi, isivuno sempande sihamba kahle nezitsha zenyama, futhi ku-cuisine yase-Arabia ngisho nasolwandle. Izikhumba eziluhlaza ngokuvamile ziyingxenye yezisobho nama-pie.
Indlela ongakhetha ngayo lapho uthenga
Ukunambitheka kwesidlo ngasinye esiphekiwe kuxhomeke ngokuqondile ezintweni zezithako zabo, ngakho-ke ngisho nomsebenzi onjalo oyisisekelo njengokhetho lwe-turnip kumele kuhanjiswe ngomthwalo omkhulu. 
Kulesi simo kuneminye imithetho elula:
- ukhethe izimpande ezincane kuphela, ngoba zibhekwa njengento ewusizo kakhulu futhi ephansi kakhulu (inyama iyoba lula njengoba kungenzeka, futhi ubukhali bayo abuzwa);
- qaphela ubuqotho be-peel, ngoba ngaphansi kwegobolondo elonakele ngokuvamile kuyingxenye efanayo eyonakele (ukuthuthukiswa kokugcwala kungenzeka);
- umbala we-rhizome omuhle kufanele ube mhlophe-lilac noma obomvu, nakuba kwezinye izimo ungabanjwa ngesikhumba esiphuzi, esivunyelwe futhi;
- ukuma kwesithelo kuzokuxhomeka ezinhlobonhlobo zezinhlobonhlobo: kusukela ngokugcwele kuze kube nzima;
- lapho uthenga i-turnip kanye nenxenye eluhlaza, qaphela ukuthi ayikho i-yellowness noma izimpawu zokugubha kuwo, nakuba lokhu kungathinti i-juiciness ye-pulp;
- Thatha imifino ekhethiwe esandleni sakho bese ucindezela kalula ngeminwe yakho nxazonke - kufanele iqiniseke, ngaphandle kwezigaba ezithambile.
Futhi-ke, zama ukuvakashela kuphela amaphuzu okuthengisa aqinisekisiwe angazange abonakale ekuthengisweni kwezimpahla ezimbi noma ezingonakalisiwe.
Kungakanani futhi okungakanani okungagcinwa esiqandisini
Njengazo zonke ezinye imifino, i-turnip kungcono ukuthi idle ngokushesha noma ngokushesha emva kokuthenga ukuze uyivumele ukucubungula. Kodwa-ke, uma kunesidingo, ingagcinwa kuze kube yinyanga uma uyibeka endaweni epholile enezinga lokushisa eliphansi (cishe + 1 ... + 2 ° C).
Kubalulekile! Ngakho-ke i-turnip ayibumbwanga futhi ingenakunzwa ngephunga lezinye izitsha, kuphakanyiswa ukuyifaka kuqala esikhwameni "sephefumula" seplastiki.
Isixazululo esihle senkinga yelungiselelo elinjalo kungaba isiqandisini, okungukuthi igumbi lemifino. Uma usishiya nje egumbini, izimpawu zokuqala zokubilisa zizobonakala ngemva kwesonto, futhi uma ilanga lifika esitshalweni, luzobe lube lukhulu nakakhulu: impande izolahlekelwa umswakama, futhi i-pulp iyoba eyomile futhi ifakwe. 
Sebenzisa emithi yokwelapha
Noma yisiphi isitshalo esinamakhemikhali angaphezulu noma esingaphansi kwezinto eziwusizo nje akwazi ukuyeka ukunakekelwa kwabahlengikazi bendabuko, ngakho akumangalisi ukuthi i-turnip ithole isicelo sayo emithi yokwelapha. Ngenxa yalokhu, zonke izingxenye zesitshalo zisetshenzisiwe, okuphuma kuso ijusi, ama-decoctions ezemithi kanye namafutha okugcoba alungiswa.
Ijusi elisha
Ukuthatha ujusi omusha esiswini esingenalutho kuzosiza ukunciphisa izinga le-glucose egazini, futhi uma ukukhwehlela kuzosebenza njengomuntu omuhle wokuzikhumbuza nokuxosha. Kuzo zombili izimo, lokhu kuketshezi kunconywa ukuba kusetshenziswe izipuni ezimbili ngokuphindwe kathathu ngosuku, futhi ukuthuthukisa izakhiwo zokunambitheka kwejusi, ungawuxuba noshukela noma esikhundleni sabashukela besifo sikashukela.
Izakhiwo ze-Expectorant nazo zikhona: i-budry, i-ivy-shaped bud, i-oregano, umhlonyane, umjunipha, ukulimala okuvamile, i-ulethisi, i-heather.
Amafutha
Amafutha we-turnip - nje isisombululo esikhulu sokususa ama-frostbite, ikakhulukazi kusukela ukulungiselela kwakho akuthathi isikhathi sakho esiningi. 
I-recipe yokudala yile ndlela elandelayo: I-60 g yesitshalo sesitshalo kufanele ibe ngaphansi kwe-blender futhi ihlanganiswe nezipuni ezine zamafutha we-goose, ukufezekisa ukufana okufanayo. Umkhiqizo oqediwe usetshenziselwa izindawo ezonakalisiwe, ukumboza phezulu ngehawula noma ipulasitiki njenge-compress.
Decoction
Umhluzi ovela ku-turnip uzoba usizo kakhulu ekwelapheni i-urolithiasis, isisu, ukukhwehlela okukhwehlelayo, izinkinga ze-thrombosis nezinkinga zenhliziyo. Isiphuzo esenziwe ohlangothini oluhlaza okwesitshalo esihle kakhulu ekuqedeni izinkinga ezihlangene, ukuqinisa izindonga zemithambo yegazi nokuthuthukisa ikhwalithi yegazi.
Ngaphezu kwalokho, ukusetshenziswa kwe-decoction yempande kuyadingeka i-gingivitis, i-stomatitis nezikhuhlane izifo zokuphefumula. Ukuze ulungise izidakamizwa zokwelapha udinga 200 ml amanzi abilayo, izipuni ezimbili zemifino eqoshiwe kanye nesipuni soju. I-Turnip yathululela amanzi ashisayo futhi ishiya ekushiseni okuphansi imizuzu engu-15. 
Ngemuva kwesikhathi esibekiwe, okuqukethwe kufanele kukhishwe kahle futhi kuvumele umhluzi uphole. Thatha i-decoction ye-50 ml emazingeni amane noma 200 ml ngesikhathi esisodwa ubusuku. Ukuze uthuthukise ukunambitheka kwemithi enjalo, ungafaka uju kuwo.
Ukungafani nokulimala
Ngisho nezici ezinjalo zokuphulukisa, i-turnips ayikwazi ukusetshenziswa yiwo wonke umuntu. Okokuqala, kunezimo zokungaboni ngaso sonke isikhathi izingxenye zalesi sitshalo, kodwa noma ngabe lokhu kulungile, akufanele neze ungabandakanyi ukuthi kungenzeka yini izifo zendlela yokugaya, ukuvuvukala kwesisu, imisebenzi yesibindi engavamile noma i-pancreas.
Konke lokhu kuyi-contraindication ephawulekayo ukuthola ama-decoctions kanye nama-infusions we-turnip. Gwema ukudla imifino nabantu abahlukunyezwa yi-hypothyroidism noma ezinye izinkinga ze-gland yegciwane, ngoba kukhona ulwazi mayelana namandla okwenza isitshalo ukunciphisa ukukhululwa kwe-hormone eline-iodine (lokhu kungalimaza kuphela uma kunenkinga nge-endocrine system). 
Futhi, i-turnip ngeke izuze kulabo abahlukunyezwa yi-gastritis, ukwanda kwe-asidi yesisu nezinye izinqubo zokuvuvukala endleleni yokugaya. Njengomphumela ohlangothini wokudla i-turnips, ukuqubuka esikhumbeni nokubhuqa kungabonwa.
Eminye imifino ewusizo
I-Turnip akuyona neze isitshalo esisodwa kuphela esihlukaniswa yizindawo zayo ezizuzisayo, futhi endaweni yethu umuntu angakwazi ukuhlangana nezihlobo zakhe: i-turnip, isanqante, i-rutabaga ne-parsnip.
I-Turnip
Yisitshalo se-herbaceous sekhaya lomKhabishi. Zonke izinhlobo zezilwane zihlukaniswa ngokungahambi kahle, okusho ukuthi imifino ehlongozwayo, ekulungele ukusetshenziswa, ingatholakala ezinsukwini ezingama-45.
I-Turnip inkulu ngokubhaka, ukupheka, ukugxila kanye nokupheka ama-saladi, futhi ukwakheka kwamakhemikhali awo akuphansi kwezingu-turnips ezichazwe. Kungasetshenziselwa ukudla kwezingane, njengoba kutholakala kalula ngomzimba.
Kubalulekile! Ku-turnip kunesimo esingajwayelekile esitshalo se-sulforofan, esichazwa izakhiwo eziphikisanayo.
Isithombo
Isidakamizwa singomunye ummeleli womndeni weKlabishi, owafika kithi evela eChina. Ukwakhiwa kwalokhu kuhlanganisa amafutha abalulekile, izingxenye zamaminerali kanye namaprotheni, ahlanganiswe ngamavithamini C, PP kanye neqembu B.
Lesi sitshalo sikhulu ngokudla okudlayo kweziguli ezine-diabetes mellitus, futhi kungasiza ekuvimbeleni i-atherosclerosis. Ikhono lokususa ukukhukhumeza kwenza isithombo sidingeke ekuvikeleni izifo zezinso. Njenge-turnip, lesi sitshalo sezimpande asikwaziswa ukuba sidle izilonda zesisu kanye nezifo ezinzima zenhliziyo. 
Rutabaga
Isitshalo se-Biennial singomndeni ofanayo nanjengaphambili. U-Rutabagum uzizwa ikakhulukazi enhlabathini emanzi. Phakathi kwezinto ezizuzisayo eziqukethe i-fiber, i-pectin, isitashi, amavithamini B1, B2, P, C, kanye ne-carotene, i-nicotinic acid namaminerali amaminerali, amelelwe yi-phosphorus, i-potassium, i-iron, i-calcium nezinye izingxenye.
Ngezindawo zalo, i-rutabaga ifana kakhulu ne-turnip echazwe ngenhla, kodwa kuphela, ngokungafani nalokhu okulandelayo, iqukethe izingxenye eziningi ze-vitamin C nezinsimbi zamaminerali.Ngaphezu kwalokho, ukumelana okuphakeme nokugcinwa kwebusika kanye nenqubo yokupheka kubhekwa njengento ehlukile. 
I-carrot
Ama-karoti yizimpande ezisekelwe kangcono endaweni yethu. Ngokungafani nezitshalo zangaphambilini, kungokomndeni wakwaCelery, kodwa lokhu akuvimbeli ukuba ungabi nomthombo ofanayo we-vitamin umthombo njenge-turnips, turnips noma rutabaga.
Ngakho, izaqathe zikhona amavithamini amaningi B, C, E, H, K, D kanye nePP, kanti iqukethe i-folic acid, i-cobalt, ithusi, insimbi, i-iodine ne-boron.
Ngaphezu kwalokho, i-carotene equkethwe lapha iguqulwa emzimbeni wethu ibe yi-vitamin A ewusizo ekhuthaza izinqubo ze-metabolic futhi ithuthukise umsebenzi wengqondo. Ukuze uthole impilo enhle, kwanele ukuba udle 18-20 g of izaqathe nsuku zonke. 
I-Pasternak
Kudinga ukunakekelwa okuncane kunama-carrots achazwe, kodwa akusizi ngalutho. Ngakho-ke, emifino emifino emhlophe ye-parsnip kunesisindo esikhulu samavithamini weqembu B (ikakhulukazi, i-folate ne-choline), i-carotene namafutha abalulekile, ngenxa yokuthi izinqubo ze-hematopoietic ziyathuthukiswa, amasosha omzimba omzimba, ama-nervous kanye ne-endocrine ayathuthukiswa.
Futhi, ngokusetshenziswa njalo kwalesi sitshalo, kukhona ukuqiniswa kwe-fat metabolism esibindi, kanti i-fiber inegalelo elihle emsebenzini wesimiso sokugaya ukudla. Kuyaphawuleka ukuthi uma ukhula lo mcibisholo akudingeki ucabange isikhathi eside nokuthi ungayilondoloza kanjani nokuthi ungayilondoloza kuphi: ungashiya isitshalo ensimini, ukumba uma kudingeka. 
Futhi i-turnips, ne-turnips nge-radish, i-parsnip ne-izaqathe zihlale zihambela izivakashi kunoma iyiphi ithebula. Ngakho-ke, uma ufuna ukuhlinzeka umzimba wakho ngamavithamini, izakhi ezincane ezizuzisayo nezibalo eziningi, qaphela lezi zimpande.
