Rukkola ndi chomera chodzichepetsa, pambali pake ndi chopambana ndi chisanu, chomwe chimapangitsa kukula kulikonse, ngakhale pa khonde lanu. Ku Africa, kum'mwera kwa Ulaya, Asia, arugula yakula kwambiri.
Maonekedwe arugula amaphatikizapo mafuta, mapuloteni, mavitamini, mavitamini, calcium, vitamini B, magnesium, mavitamini A, E, K, C, manganese, phosphorous, zomwe zimakulolani kunena kuti saladi yamtunduwu ili ndi phindu. Tiyenera kuzindikira kuti magalamu 100 a mankhwalawa ali ndi makilogalamu 25 okha.
Mu magalamu 100 arugula muli: 91, 7 magalamu a madzi; 2, 6 magalamu a mapuloteni; 2, 0 magalamu a chakudya; 1, 6 magalamu a magetsi; 1, 4 magalamu a phulusa, 0, 7 magalamu a mafuta.
Tiyeni tione, ndibwino bwanji kuti thupi la munthu likhale saladi rukkola. Kugwiritsiridwa ntchito kwa arugula kumalimbikitsa chitetezo cha thupi, kumalimbikitsa kugwiritsidwa ntchito kwa m'mimba, kuyambitsa njira zamagetsi, kumalimbitsa makoma a mitsempha, kuukitsa hemoglobin, kuchepetsa mchere wamchere, kuchepetsa cholesterol, kumalimbitsa dongosolo la mitsempha, kuonjezera msinkhu wotsutsa kupsinjika.
Zopindulitsa za chomera ichi zimaphatikizapo kuti zimatha kukhala ndi antibacterial, tonic, diuretic, antioxidant effect thupi. Anthu omwe amadwala matenda a shuga adzapindula ndi kudya rukola. Ndikofunika kuti mukhale ndi chakudya cha rukkola kwa anthu ovutika kwambiri, mutha kumasula masiku ndikugwiritsa ntchito rukkola mopanda malire. Zakudya za calorie zochepa kuchokera ku arugula zimathandizira kwambiri kutaya kilogalamu yochuluka, ndipo pobwerera mumapeza mphamvu zofunikira.
Mankhwala amphamvu kwambiri a antiyazvennye arugula amadziwika kwambiri. Kudya rukkola, mumapewa kuwonongeka kwa makoma a m'mimba, zomwe zikutanthauza kuti zilonda zomwe zilipo zidzatsika mozama kwambiri, ndipo chiwerengero chatsopano cha arugula sichidzawoneka, ngakhale kuti padzakhala kuphwanya zakudya zoperewera komanso zakudya zopanda chilungamo.
Kafufuzidwe kafukufuku wa sayansi, komwe kunavumbula kuti palinso zida za arsenic zomwe zimalepheretsa chitukuko cha khansa. Kodi izi sizosakayikitsa, zomwe zimatipangitsa ife kukhala ndi masamba a rucola mu zakudya zathu.
Rukkola ali ndi zakudya zokometsa, zotsitsimutsa, zokometsetsa, zokometsera, zomwe zimagwirizanitsidwa bwino ndi masamba ena a saladi, ndi nsomba ndi nyama zakudya.
Kawirikawiri chakudya cha Rukkola chimagwiritsidwa ntchito ngati zokongoletsa, koma mukhoza kuwonjezera masamba a rucola mu masukisi a kirimu, motero kupereka msuzi kukhala kukoma ndipadera. Msuziwu ndi wabwino kwa pasitala ndi pasta. Kale Rukkola anayamba kugwiritsidwa ntchito ngati zonunkhira. Ndipo ngati ntchito ya arugula limodzi ndi mtedza wa nati, iyo imakhala ngati aphrodisiac.
Ngakhale kuti nyerere ili ndi katundu wothandiza, ndibwinobe kudziwa momwe mungasankhire mankhwalawa molondola. Nthambi za arugula ziyenera kukhala zobiriwira zobiriwira. Okalamba nthambi za zomera izi zimakhala zowonjezereka ndipo zimakhudza kununkhiza ndi kulawa. Kugwirizana kwa fungo ndi kulawa kungamveke kokha m'magulu aang'ono a arugula, osati chifukwa choti angakonde chirichonse.
Tiyeni tipereke njira yosavuta komanso yowonjezeka ya saladi, yomwe ili ndi masamba arugula. Pamphepete mwawo mutayika masamba arugula, ikani masentimita pamwamba pa shrimp ndi kuwaza ndi mtedza wa paini. Pangani msuzi - mafuta a vinyo, viniga, tsabola wokoma ndi kudzaza ndi saladi. Fukusira ndi grated Parmesan tchizi. Saladi yotereyi sizothandiza kokha katundu, komanso zokometsera, osati kukoma kokha.