Arugula (Eruka, Indau) adaonekera patebulo lathu posachedwa, koma ndithudi limatenga malo ake ndipo likukhala otchuka kwambiri. Podziwa zinthu zamakono za ku Italy ndi Mediterranean, ambiri samadziwa ngakhale ubwino woterewu wobiriwira.
Pafupifupi arugula, mapindu ndi zovulaza za ntchito yake, tidzakambirana m'nkhaniyi.
Ma calories ndi maonekedwe arugula
Calories ya arugula - 25 kcal pa 100 g ya gawo.
100 g ya arugula imakhala ndi 2.58 g wa mapuloteni, 0,66 g mafuta, 3.65 g wa chakudya, 1.6 g wa zakudya zamtenda, 91.71 g madzi, 1.4 g wa phulusa.
Zomwe zimapangidwanso ndizo:
- Mavitamini: A (RE), beta-carotene, B1, B2, B4, B5, B6, B9, C, E, K, PP (NE);
- macronutrients: potaziyamu, calcium, magnesium, sodium, phosphorous;
- Zofufuza: chitsulo, manganese, mkuwa, selenium, zinki.
M'zimene zimapangidwira chakudya pectin (100 g - 8.0% ya chizoloŵezi cha tsiku ndi tsiku) ndi fiber (6.4%) ali ndi ndalama zochepa sucrose (0.15 g pa 100 g). Mbeu za Arugula zili ndi mafuta ambiri (makamaka mpiru), mphukira zazing'ono zili ndi ayodini wambiri.
Mukudziwa? Monga zonunkhira, arugula amagwiritsidwa ntchito ku Roma wakale.
Ndibwino kuti mukuwerenga arugula kwa thupi
Arugula ndi wothandizira kwambiri pa mavuto owonjezera thanzi. Chifukwa cha kukhalapo kwa fiber, zimapangitsa kuti thupi likhale lopweteka kwambiri, ndipo zimathandiza kuti thupi likhale ndi mphamvu, komanso limapangitsa kuti thupi liziyenda bwino. 
Mavitchi amathandiza kuchotsa kolesteroloni ndi madzi owonjezera m'thupi, amachepetsa shuga. Arugula imakhalanso ndi zowonongeka komanso zowonongeka, zimakhala zothandiza thupi ngati matenda a m'mimba ndi m'mimba.
Mavitamini a gulu B amafunika ndi thupi kuti likhale ndi nayonso mphamvu komanso kuchepetsa thupi. Vitamini C (zachilengedwe zowononga antioxidant) zimakhudzidwa ndi zochitika za redox, zimathandizira thupi kuthana ndi matenda a tizilombo ndikupangitsanso chitetezo.
Vitamini K imayambitsa magazi. Mchere amapezeka m'minda, zimakhudza thupi kumalimbikitsa. Calcium ndi yofunika kuti apangidwe mafupa, chitsulo ndi chinthu chofunika kwambiri pa ntchito ya hematopoietic.
Ndipo sikuti zonse zomwe arugula ndi zabwino. Kwa nthawi yaitali, arugula wakhala akuonedwa kuti ndi amphamvu ya aphrodisiac ndi phindu lapadera kwa amuna. Mwachitsanzo, njira ya chikondi cha ku Italy yogwiritsiridwa ntchito tsiku ndi tsiku ikuwoneka ngati izi: gawo la tsabola wakuda, gawo la uchi ndi magawo khumi arugula.
Mukudziwa? Ochiritsa amwenye amagwiritsa ntchito madzi arugula pochiza mahematomas ndi zilonda, ndi mbewu zothandizira matenda a khungu.
Phindu la arugula kwa amayi
Kudya masamba arugula kumathandiza amayi kusunga khungu lawo bwino: limapangitsa kuti thupi likhale lokongola, makwinya sakhala otchulidwa. Azimayi amadziwa kuti kugwiritsa ntchito misomali kumakhala kolimba, komanso tsitsi limakhala lowala.
Masks okhala ndi arugula Khungu lopweteka ndi kutupa, kukulitsa, kutayika ndi kutemera mtundu wa nkhumba zidzasinthidwa. Amagwiritsidwa ntchito pa nkhope kwa mphindi 15-20 ndikutsuka ndi madzi ofunda.
- Kuchokera poyang'ana: 2 tbsp. l masamba arugula wothira madzi a mandimu ndi mapewa aloe (1 tsp.).
- Kuchuluka kwa mavala: 5-6 anaphwanya masamba arugula osakaniza tomato wobiriwira ndi 1 tsp. oatmeal.
Mtedza uwu ndi vitamini "bomba" lomwe limalimbitsa thupi, limathandiza kusintha chimbudzi, kuchotsa edema, kulimbikitsa ntchito zotetezera. Chizindikiro cha ntchito yake ndi kuchepa kwa hemoglobini m'magazi.
Mukudziwa? Amakhulupirira kuti nthawi ya arugula ikamalimbikitsa mkaka wa m'mawere.
Momwe mungagwiritsire ntchito mafuta arugula
Mafuta arugula amagwiritsidwa ntchito mosamala ku cosmetology ndi kuphika.
Mavitamini ochepa mu kirimu kapena maski amathandizira mankhwala ndi bactericidal effect, zomwe zingathandize kuthetsa kutupa pakhungu.
Mafuta a arugula amapereka zotsatira zabwino pa ubwino wa tsitsi: amawathandiza, makamaka ngati ali owuma, kubwezeretsa mapepala owonongeka ndi malo akunja, kulimbitsa, kumalimbikitsa kukula ndikuthandiza polimbana ndi vutoli.
Ndi mafuta arugula masks ndi tsitsi:
- 2 tbsp. l mafuta arugula, 25-50 g wa dothi la buluu, madontho 3-5 a mafuta;
- 2 tbsp. l Mafuta Arugula, 2 tbsp. l tincture wa tsabola capsicum, 1 tbsp. l mafuta a tsitsi.
Mukudziwa? Kumadzulo kwa Asia ndi kumpoto kwa India, mafuta a Taramirah amapangidwa kuchokera ku mbewu za Eruki, zomwe zimagwiritsidwa ntchito pophika komanso ngati mafuta a masamba. Keke ya mbewu imadyetsa zinyama.
Contraindications
Arugula akhoza kuwononga thupi pamaso pa impso ndi matenda a chiwindi, gastritis, ndi dyskinesia a ziwalo za mkodzo.
Arugula, kuphatikizapo zinthu zothandiza, ali ndi mndandanda wa zotsutsana ndi amayi oyembekezera, kotero kuti zobiriwirazo ziyenera kusamalidwa.
Kugwiritsira ntchito kwake kochuluka kungayambitse kupweteka kwa chiberekero ngati mkazi atapezeka kuti ali ndi chiŵerengero chokwanira cha uterine ndipo pali ngozi ya kubadwa msanga.
Pewani zosowa za arugula akazi zimakhala zovuta kuganizira kapena kusagwirizana. Zotsatira zake zikhoza kukhala zosiyana: kuchoka ku chiwombankhanga mpaka kuopsa kwa poizoni za thupi.
Momwe mungasungire ndi kupeza masamba arugula m'nyengo yozizira
Zokonzekera, achinyamata masamba arugula mpaka 20 masentimita yaitali, omwe amasonkhanitsidwa pamaso maluwa, ali abwino. Popeza masamba amauma ndikutaya kukoma kwawo mofulumira, arugula ayenera kusungidwa mu firiji mu chotsala chotsuka kapena thumba la pepala. Pankhani iyi, eruka idzakhala yatsopano kwa masiku angapo. Mukhoza kupanga mu firiji mtundu wa arugula mu kapu yamadzi. 
Kwa nyengo yozizira, arugula ikhoza kukhala yozizira, koma ngati kutayika kumatha kutaya kukoma kwake. Masamba ayenera kudulidwa, mopepuka mchere, kuika m'matumba kapena zitsamba kuti zizizira komanso kutumiza kufiriji. Masamba angathenso kusungunuka bwino, asanasambe kutsukidwa ndi kuuma ndi pepala la pepala.
Arugula youma ikhoza kuwonjezeredwa ku nyama kapena nsomba, mu supu kapena ndiwo zamasamba. Kuti muchite izi, kuyeretsani masamba omwe amafunika kuwaza, kanikeni pa pepala lophika ndi kuuma kwa masiku asanu ndi asanu ndi asanu ndi asanu (5-6) malo otentha, othuthuka ndi mpweya wabwino. Arugula youma iyenera kutsanulidwa mu mtsuko wa galasi, komwe ingasungidwe kwa chaka chimodzi.
Koma njira yabwino kwambiri yopezera arugula watsopano nthawi zonse ndikukula pawindo. Amamva bwino mukamachita maluwa ndipo nthawi yothirira idzakondweretsa inu ndi zonunkhira yowutsa mudyo amadyera.
Ndikofunikira! Mbewu za arugula ziyenera kuthyoledwa ndi manja anu, osati kudula ndi mpeni, chifukwa zimaphatikizidwa ndi mgwirizano ndi chitsulo. Zakudya za Arugula ziyenera kudyedwa mwamsanga mukatha kuphika.
Arugula mu khitchini ya mayiko osiyanasiyana
Arugula ndi chakudya chodziwika ndi chokonda kwambiri ku Mediterranean ndi Italy. Mu kukoma kwake koyambirira pali mndandanda wa mpiru, tsabola ndi mtedza. N'zosadabwitsa kuti ku Italy izo zawonjezedwa kulikonse: mu pasitala, pizza, risotto, saladi, sauces. 
Mu green green sauce arugula akhoza m'malo kapena kuwonjezera basil. Mavitamini amawonjezera pizza kumapeto kwa kuphika kapena pambuyo pake. Arugula ndi chinthu chophatikizapo mbale ya nyama yotchedwa strachetti, yomwe imapangidwa kuchokera ku mchere wothira mafuta mu mafuta osakaniza ndi mandimu.
M'dera la Puglia kum'mwera kwa Italy, amaphika kavayedi pasta (monga zipolopolo) ndi arugula, kuwonjezera msuzi wa tomato ndi tchizi la pecorino tchizi. Pachilumba cha Ischia, pafupi ndi gombe la kumadzulo kwa Italy, arugula amapanga mowa wochuluka kwambiri wa rucola.
Arugula ndi gawo la osakaniza la saumoni, lotchuka ku Western Europe, lomwe limaphatikizapo masamba a dandelion, letesi, oaklif ("tsamba lachiwindi"), Roma, escariol, valeriannitsa, maluwa, purlane, chikasu ndi chifiira, cress, chervil ndi parsley 
Ndikofunikira! Arugula salikulimbikitsidwa kuti aziphatikizana ndi zovala zamtengo wapatali, pamene zimataya kukoma kwake kodabwitsa. Sichiwonjezeredwa ku saladi ndi mayonesi ndipo sizingawotchedwe kwa nthawi yayitali. Kuphatikizana kwabwino ndiko kuvala kwa mafuta ndi mandimu kapena msuzi wa mpiru.Kugawo la Primorye ya Slovenia, Eruk imaphatikizidwa ndi mbatata yophika, yowonjezera msuzi ndi tchizi gratuitk (chitumbu cha Turkey). Mu zakudya za ku Brazil, saladi ndi arugula, mozzarella ndi tomato zouma zimatchuka, ndipo zimatumizidwanso ndi nyama ndi mbatata.
Ku Cyprus, Rocca (monga dzina likuwonekera mu Chigiriki) amagwiritsidwa ntchito mu saladi ndi omelets. Ku Egypt, arugula amadyetsedwa ndi zakudya za m'nyanja komanso chakudya cham'mawa ndi ma medalati onse, mbale ya chiarabu yomwe ili ndi nyemba yophika ndi adyo, mafuta a mandimu ndi mandimu.
Ku Turkey, arugula amagwiritsidwa ntchito saladi kapena zokongoletsa nsomba kuphatikizapo mafuta ndi msuzi msuzi.
Ndikofunikira! Kwa saladi ndi bwino kusankha masamba ang'onoang'ono arugula a mtundu wobiriwira. Ali ndi kukoma kosavuta kwambiri ndi kukoma kwa mtedza. Masamba akulu a chomera chomera amakonda mpiru wolemera.
Mbale yosavuta kwambiri ndiyo saladi, maphikidwe omwe muli mazana angapo.- Onetsetsani masamba arugula pa mbale, onetsetsani magawo oonda kwambiri a tomato ndi tchizi ya Parmesan, kutsanulira mafuta, vinyo wosasa, kuwaza ndi zokazinga mtedza wa pine ndi akanadulidwa.
- Blender amamenya 150 g wa strawberries, 1 tbsp. l vinyo wosasa, 4 tbsp. l mafuta a azitona ndi 2 tsp. mpiru wabwino, uzipereka mchere ndi tsabola. Pezani kumapeto kwa magawo 8 a katsitsumzukwa kobiriwira, wiritsani iwo kwa maminiti 7 ndi kuwaza. 200 g a manja aruka, muthe 150 g wa strawberries. Sakanizani zosakaniza ndi nyengo yomwe munakonzeratu msuzi.
- Mwachangu 300 g nkhuku chiwindi mu mafuta, tsabola ndi mchere kumapeto kwa Frying. Ikani masamba arugula ndi 100-150 g wa mphesa zobiriwira popanda mbewu mu mbale, kutsanulira mafuta a azitona ndi vinyo wosasa. Onjezerani chiwindi ku mbale, kusakaniza, kuwaza ndi walnuts ndi grated tchizi musanayambe kutumikira.
- Manyowa ndi zouma masamba arugula mu mbale, kuwonjezera anyezi magawo, kusema n'kupanga ndi nkhaka 3. Konzani kuvala: kusakaniza 3 tbsp. l mafuta a maolivi ndi madontho ochepa a viniga (kapena mandimu) mchere ndi shuga (kapena uchi). Nyengo saladi ndikutumikira.
- Kutupa 200 g wa arugula ndi manja, kudula 3-4 mankhwala osakaniza a basil, kudula 2 tomato wolimba mu magawo, leek (1/4 wa zidutswa) mu mphete, anyezi (1/2 chidutswa) ndi mphete zatheka. Konzani kudzazidwa kwa 1 tsp. wokondedwa, 1 tbsp. l apulo cider viniga, 2-3 tbsp. l masamba mafuta ndi mchere. Sakanizani zosakaniza ndikudzaza saladi yomalizidwa.
Mukudziwa? Kuonjezera mbale yodziwika bwino ndi zokometsera zatsopano zidzakuthandizani kuti mutenge zovala. Sungani masamba ake mu poto ndi mafuta, adyo, mchere ndi tsabola.Ngati mulibe zotsutsana, onetsetsani kuti muli ndi arugula mu zakudya zanu. Kukoma kwake kosazolowereka kumatulutsa zakudya zosiyanasiyana, ndipo zinthu zothandiza zimapangitsa kuti thanzi likhale labwino komanso limapatsa thanzi.
