Arugula (Eruka, Indau) pụtara na tebụl anyị n'oge na-adịbeghị anya, mana ọ na-ewe ọnọdụ ya ma na-aghọwanye ndị ọzọ. N'ịchọpụta ihe ndị kachasị mma nke Ịtali na Mediterranean, ọtụtụ ndị anaghị aghọta ihe ndị a na-enweta magburu onwe ya.
Banyere arugula n'ozuzu, uru na nsogbu nke iji ya, anyị ga-atụle n'isiokwu a.
Calories na ihe nke arugula
Calories nke arugula - 25 kcal kwa 100 g nke oriri oriri.
100 g nke arugula nwere 2.58 g nke ndị na-edozi ahụ, 0,6 g abụba, 3,65 g nke carbohydrates, 1.6 g nke eriri nri, 91.71 g mmiri, 1.4 g nke uyi.
Ngwurugwu ya nwere ọgaranya:
- vitamin: A (RE), beta-carotene, B1, B2, B4, B5, B6, B9, C, E, K, PP (NE);
- Macronutrients: potassium, calcium, magnesium, sodium, phosphorus;
- ihe ndị a: ígwè, manganese, ọla kọpa, selenium, zinc.
Na ngwakọta nke carbohydrates chịrị pectin (100 g - 8.0% nke iwu kwa ụbọchị) na fiber (6.4%) nwere obere ego sucrose (0.15 g kwa 100 g). Arugula osisi nwere otutu mmanụ dị mkpa (ọtụtụ mkpụrụ mọstad), ndị na-eto eto eto nwere otutu ayodiin.
Ị ma? Dị ka ihe na-esi ísì ụtọ, a na-eji arugula eme ihe na Rom oge ochie.
Kedu uru bara uru maka ahu
Arugula bụ ezigbo onye inyeaka na nsogbu oke. N'ihi ọnụnọ nke eriri, ọ na-enye mmetụta nke satiety, akụkụ ndị bara uru jupụtara na ume na-eme ka ahụ dịkwuo mma. 
Nchịkọta na-enyere aka wepu cholesterol na oke mmiri si n'ahụ, ọ na-ebelata shuga shuga. Arugula nwekwara uto ogwu na ogwu ogwu, diuretic na disinfectant Njirimara, ọ ga-aba uru ahụ na-akpata ọrịa gastric na nsia.
Nri vitamin nke otu B dị mkpa maka ahụ maka ọdịdị dị mma nke gbaa ụka na metabolism. Vitamin C (antioxidant anụ ahụ) na-emetụta mmeghachi omume ndị ọzọ, na-enyere ahụ aka ịnagide ọrịa ndị na-efe efe ma melite nsogbu.
Vitamin K na-achịkwa ịkpụ ọbara. Ihe omuma di na elu, na-emetuta ahu na-eme ka o sie ike. Calcium dị mkpa iji guzobe anụ ọkpụkpụ, ígwè bụ ihe dị mkpa nke ọrụ hematopoietic.
Ma nke ahụ abụghị ihe niile arugula dị mma. Ruo ogologo oge, a na-ewere arugula dị ka aphrodisiac dị ike na-enye ndị ikom aka. Dịka ọmụmaatụ, uzommeputa maka Italian ịhụnanya potion maka iji ụbọchị mee ihe dị ka nke a: akụkụ nke oji oji, akụkụ nke mmanụ aṅụ na akụkụ 10 nke arugula.
Ị ma? Ndị na-agwọ ọrịa India na-eji mmiri arugula agwọ ọrịa hematomas na ọnya, na mkpụrụ na-agwọ ọrịa.
Uru nke arugula maka ụmụ nwanyị
Iri nri elu na-enyere ụmụ nwanyị aka ịnọgide na-ahụ akpụkpọ ahụ ha: ọ na-echekwa ụdị obi ụtọ, enweghi mmetụ. Ụmụ nwanyị na-achọpụta na site n'iji mbọ eme ihe mgbe niile na-adị ike, ntutu na - egbuke egbuke.
Masks na arugula nsogbu akpụkpọ ahụ na mbufụt, ihe na-egbuke egbuke, nkwonkwo na ịkọchasịsị ka a ga-etinye n'usoro. A na-etinye ya na ihu maka minit 15-20 ma saa ya na mmiri ọkụ.
- Site na peeling: 2 tbsp. l epupụta nke arugula weere na lemon ihe ọṅụṅụ na aloe pulp (1 tsp.).
- N'ihi na otutu: 5-6 anuahade arugula doo weere na pulp nke mfri eke tomato na 1 tsp. oatmeal.
Akwụkwọ ndụ akwụkwọ ndụ a bụ ezigbo vitamin "bombu" nke na-ewusi ahụ ike, na-enyere aka melite mgbaze, wepụ ihe edema, wusi ọrụ nchedo. Ngosipụta maka ojiji ya bụ ala nke hemoglobin n'ọbara.
Ị ma? Ekwenyere na n'oge lactation arugula na-akwalite mmepụta nke mmiri ara ara.
Otu esi eji mmanu arugula
A na-eji mmanụ arugula mee ihe n'ụzọ dị mma na cosmetology na nri.
Ngwurugwu ole na ole n'ime mmanụ na ude ma ọ bụ ihe nkpuchi ga-eme ka ihe ngwọta na-enwe mmetụta bactericidal, nke ga-enyere aka wepụ nsị na akpụkpọ ahụ.
Arugula mmanụ na-enye nsonaazụ dị mma nlekọta ntutu: na-enye ha nri, karịsịa ma ọ bụrụ na ha kpọrọ nkụ, na-eweghachi ihe ọkpụkpụ nke mebiri emebi site na gburugburu ebe obibi, na-ewusi ike, na-eme ka uto ma na-enyere aka n'ịlụ ọgụ megide dandruff.
Jiri mmanu arugula mee ntutu isi na aji isi:
- 2 tbsp. l mmanụ arugula, 25-50 g nke ụrọ na-acha anụnụ anụnụ, 3-5 tụlee mmanụ ọ bụla dị mkpa;
- 2 tbsp. l Arugula mmanụ, 2 tbsp. l tincture nke ose capsicum, 1 tbsp. l ntutu isi.
Ị ma? Na Western Asia na Northern India, a na-esi mmanụ Eruki mkpụrụ mmanụ, bụ nke a na-eji esi nri maka ịkwa ụda na dịka mmanụ mmanụ. Nri site na osisi na-eri nri ụmụ anụmanụ.
Contraindications
Arugula nwere ike imetụta ahụ ahụ n'ụzọ dị njọ n'ihu ọnụ akụrụ na ọrịa imeju, gastritis, na dyskinesia nke akụkụ urinary.
Arugula, na mgbakwunye na uru bara uru, nwere ndepụta nke contraindications maka nne na-atụ anya, n'ihi ya, a na-acha akwụkwọ ndụ kwesịrị ịkpachara anya.
Ojiji nke oke ya nwere ike ime ka mmekorita nke uterine ma ọ bụrụ na a chọpụta nwanyị na ọkwa ụbụrụ na-arịwanye elu nakwa na enwere ike ịmalite ịmụ nwa.
Ewepu umunwanyi di arugula O nwere ike ime ihe na-adịghị mma ma ọ bụ onye na-enweghị ndidi. Ihe ọ ga-esi na ya pụta nwere ike ịdị iche: site na ọkụ ọkụ na nsị dị ukwuu nke ahụ.
Uzo esi echekwa ma weputa akwukwo arugula maka oyi
Maka ebumnuche maka nri, mkpụrụ osisi na-eto eto ruo ogologo 20 cm, nke a na-anakọta tupu okooko, dị mma. Ebe ọ bụ na elu akpọnwụ ma kwụsị ịtọ ụtọ ngwa ngwa, arugula kwesịrị ịchekwa ya n'ime friji na akpa mpempe akwụkwọ ma ọ bụ akpa akwụkwọ. N'okwu a, ụtụtụ ga-adị ọhụrụ ruo ọtụtụ ụbọchị. Ị nwere ike ime ụdị refroji na refrjiraeto na iko mmiri. 
Maka oyi, arugula nwere ike oyi oyi, ma mgbe ọ na-agbagha ya, ọ ga-efunahụ ya. A ga-egbutu epupụta, nnu dị nro, tinye ya na akpa ma ọ bụ igbe maka kefriza na zipu ka friza. Akwụkwọ mpempe akwụkwọ pụkwara ịbụ dum na-ekpo mmiri, na-asacha ma jiri akwụkwọ nhicha.
Enwere ike tinye ya na anụ ma ọ bụ azụ, na soda ma ọ bụ akwụkwọ nri. Iji mee nke a, hichaa epupụta mkpa ka ị gbanye, tinye na mpempe akwụkwọ na akọrọ maka 5-6 ụbọchị na-ekpo ọkụ, ebe a na-ehicha ya na ezigbo ventilashion. A ghaghị ịwụnye ya na ite awara, ebe a ga-echekwa ya maka ihe dịka otu afọ.
Ma ụzọ kacha mma ị ga-esi na-enwe ọganihu ọhụrụ bụ iji mee ka ọ na-eto eto na windill. Ọ na-eche na ọ dị mma n'ite mmiri ifuru na ọ ga-atọ gị ụtọ nke ukwuu na-esi ísì ụtọ.
Ọ dị mkpa! A ga-eji aka gị dọka akwụkwọ nke arugula, ma egbughị ya, n'ihi na a na-egbu ya site na imekọ ihe na ígwè. E kwesịrị iri nri arugula ozugbo e risịrị nri.
Arugula na kichin nke mba dị iche iche
Arugula bụ ihe na-ewu ewu ma na-amasịkarị na nri Mediterranean na Ịtali. Nri uto ya bu akwukwo osisi mọstad, ose na mkpuru. Ọ bụghị ihe mgbagwoju anya na n'Ịtali ọ na-agbakwunye ebe niile: na pasta, pizza, risotto, salads, sauces. 
Na green pesto sauce arugula nwere ike dochie ma ọ bụ gbakwunye basil. A na-atụkwasị elu na pizza na njedebe nke mmiri ma ọ bụ mgbe ọ gasịrị. Arugula bụ ihe mgbochi na efere anụ anụ, nke a na-eme site na mpempe anụ nke anụ anụ a ghere eghe na ngwakọta mmanụ olive na ihe ọṅụṅụ mmiri lemon.
Na mpaghara Puglia dị n'ebe ndịda Itali, ha na-esi nri kavayedi pasta (n'ụdị shells) na arugula, tinye tomato ihendori na grated pecorino cheese. N'etiti agwaetiti Ischia, nke dị nso n'ụsọ oké osimiri ọdịda anyanwụ Italy, arugula na-eme ka ụtọ, dị nnọọ tart rucola liqueur.
Arugula bụ akụkụ nke ngwakọta salmon, nke a na-ewu na Western Europe, nke na-agụnye akwụkwọ dandelion, letus, oaklif ("akwukwo osisi oak"), romain, escariol, akwukwo nri valeriannitsa, purslane, odo chicory, cress, chervil na pasili 
Ọ dị mkpa! Arugula adịghị atụ aro ka ejikọta ya na akwa ejiji abụba, ebe ọ na-efunahụ uto ya. E tinyeghị ya na salads na Mayonezi ma e ghere eghe maka ogologo oge. Ngwakọta zuru okè bụ ihe mgbakwasa sitere na mmanụ oliv na ihe ọṅụṅụ lemon ma ọ bụ ihe oriri na mmanụ aṅụ mọstad.N'akụkụ Slovenian Primorye, a na-ejikọta Eruk na poteto poteto, gbakwunye na ofe na bredk cheese (Turkish pie). Na nri Brazil, salad na arugula, mozzarella na tomato a mịrị amị na-ewu ewu, a na-enyekwa ya anụ na poteto.
Na Saịprọs, Rocca (dịka aha ahụ na-asụ na Grik) na-eji ya na salads na omelets. N'Ijipt, a na-eri nri arụsị na nri nri ụtụtụ na nri ụtụtụ, nri mba Arab nke e ji esi nri garlic, mmanụ oliv na ihe ọṅụṅụ lemon.
Na Turkey, a na-eji arugula mee ihe na salad ma ọ bụ ejiji maka azụ na mmanụ oliv na ihe ọṅụṅụ mmiri lemon.
Ọ dị mkpa! Maka salad ọ ka mma ịhọrọ obere obere epupụta nke agba odo odo. Ha nwere ekpomeekpo na-esi ísì ụtọ na-esi ísì ụtọ. Nnukwu epupụta nke nnukwu osisi uto ụtọ mọstad.
Ngwongwo kachasị mfe salad, nchịkọta nke nwere ọtụtụ narị.- Hichaa epupụta nke arugula na efere, gbasasịa na mpekere tomato ndị dị mkpa na tomato Parmesan, wụsa mmanụ mmanụ, mmanya, fesa ya na ọka pine a ṅara n'ọkụ na galik garlic.
- Blender eti 150 g nke strawberries, 1 tbsp. l balsamic mmanya, 4 tbsp. l mmanụ olive na 2 tsp. mkpụrụ osisi mọstad, tinye nnu na ose. Kpoo n 'ala ala nke 8 nke asparagus green, tinye ha di na nwunye maka nkeji asaa ma gbue. 200 g nke arugula anya aka, bee 150 g nke strawberries. Gwakọta ihe ndị na-emepụta na oge gara aga kwadebere ihendori.
- Nri 300 g nke imeju ọkụkọ na mmanụ, ose na nnu na njedebe nke frying. Tinye arugula epupụta 100-150 g nke mkpụrụ vaịn na-acha akwụkwọ ndụ na-enweghị osisi na nnukwu efere, wunye olive mmanụ na mmanya mmanya. Tinye imeju na nnukwu efere, mix, fesaa na walnuts na grated chiiz tupu na-eje ozi.
- Achịcha na nke a mịrị amị nke arugula tinye n'ime nnukwu efere, tinye ihe dịka yabasị, bee n'ime ibe na cucumber 3. Kwadebe mgbakwasa: mix 3 tbsp. l mmanụ olive na ntakịrị tụlee nke mmanya (ma ọ bụ ihe ọṅụṅụ lemon) nnu na shuga (ma ọ bụ mmanụ aṅụ). Oge salad na-eje ozi.
- Richaa 200 g nke arugula na aka, gbanye 3-4 ome osisi basil, bee 2 tomato siri ike n'ime mpekere, leek (1/4 nke iberibe) n'ime ihe yiri mgbaaka, eyịm (1/2 ibe) na ọkara yiri mgbaaka. Kwadebe ihe juputara 1 tsp. mmanụ aṅụ, 1 tbsp. l apụl cider mmanya, 2-3 tbsp. l mmanụ na mmanụ nnu. Gwakọta ihe ndị ahụ ma jupụta salad ahụ gwụrụ.
Ị ma? Mee ka efere a maara nke oma na ihe omimi ohuru ga enyere aka. Kpoo ya na pan na mmanu olive, garlic, nnu na ose.Ọ bụrụ na ịnweghị ihe ị na-eme, jide n'aka na ị ga-agụnye arugula na nri gị. Ihe odide ya na-adọrọ mmasị dị iche iche na-emegharị ihe ndị a na-emebu, ihe ndị bara uru ga-eme ka ahụike dịkwuo mma ma nye ume.
