Inokuba yenye yemifuno enokubangela eyona mpikiswano. I-Brokholi ayingomhlobo wakhe wonke umntu, Nangona kunjalo, oku akuyikhupheli ngaphandle ekubeni neepropathi ezintle eziba ziinzuzo ezintle emzimbeni.
Siyakuthanda ukondla kwaye sinike a ulwazi oluluncedo ukuze sonke sazi amaxabiso asezantsi kokutya ngakunye okusinikwa yindalo.
I-Brokholi ineendlela ezininzi ekhitshini, incasa yawo ithambile Kwaye ukuba awuyithandi ncam incasa yayo, "ungayifihla" ngeendlela ezininzi ngokudibanisa nezinye izithako ezisempilweni.
Emva koko siza kuthetha ngefayile ye- iipropathi, izibonelelo, indlela onokuyipheka ngayo kunye nendlela onokuyilungiselela ngayo cream emnandi ye-broccoli.
Iipropathi zeBrokholi
Ityebile kwiicarbohydrate nakwiiproteni. Oku kuyenza ibe lukhetho oluhle kubo bonke abo bathatha isigqibo sokungena kwindlela eya kwimifuno okanye kwi-veganism.
Inefayibha eninziYenye yemifuno ene-fiber eninzi, oku kusinceda ukugcina inkqubo yokwetyisa enamandla apheleleyo kwaye, kuphephe ukuqhina ngamanye amaxesha.
Kwelinye icala, ayinamafutha kangangokuba ilungele naluphi na uhlobo lokutya okunciphisa umzimba.
Xa kuziwa kwiivithamini, Uvithamini C, K no-A. Ngelixa ezona zimbiwa zezona zinazo kakhulu calcium kunye nentsimbi. Ukufezekisa ukunyamekela yethu amathambo kwaye uphephe into enokwenzeka ianemia.
Phantse Iigram ezili-100 zebroccoli zisinika:
- Iikhalori ezingama-31.
- 0 iigrem zamafutha.
- Iigrama ezi-6 zeecarbohydrate.
- 2 iigrem zeswekile.
- 2 iigremu zefayibha.
- 3 iigrem zeprotheyini.
Izibonelelo zeBroccoli
Njengoko besesitshilo ngaphambili, kuya kuxhomekeka kwiipropathi zokutya ukuze wazi ukuba zingakanani izibonelelo ezisizisela zona. Kule meko, siqala ukufumana imveliso yendalo, entsha enencasa emnandi kunye nezibonelelo ezininzi.
- Inesixa esikhulu se-antioxidantsNgexesha elithile ebomini bethu, kubalulekile ukuqaphela ukuba kukuphi ukutya okune-antioxidants. Oku kuyakuchaphazela impilo yolusu lwethu kwaye kunokusithintela nakumhlaza. Ingakumbi ibele, isibeleko, iprostate, izintso, ikholoni okanye umhlaza wesibindi.
- Khusela impilo yentliziyo yethu, igcina isigqi esinempilo kwaye ithintela i-tachycardia.
- Impumelelo amanqanaba asezantsi e-triglyceride kunye ne-cholesterol ephezulu.
- Umlawuli olungileyo wehomoni yabasetyhiniEwe, ii-estrogens.
- Ubukho be chromium benza Iswekile yegazi ilawulwa kunye nokuphucula uxinzelelo lwegazi.
- Kulunge kakhulu detoxify umzimbaOku kufezekiswa ngama-antioxidants.
- Njengoko iphezulu kwi-calcium, kusinceda sikhusele amathambo ethu, impilo yethambo. Kwakhona, i-zinc, i-phosphorus, kunye ne-magnesium iya kubenza bomelele.
- Khathalela impilo yethu yamehlo. Ithintela ukonakala kwe-ocular, isikhusela kwizifo ezigungxulwayo ezifana ne-cataract kunye nezinye izifo ezinxulumene namehlo.
- Umxholo wayo kwi ivithamini C, kulungile ukugcina i mncinci kakhulu, uthambile, ulusu olukhazimlayo nolugudileyo. Le vithamini yenza i-collagen engakumbi emzimbeni kwaye iyenze ihlale isempilweni kwaye ibhetyebhetye.
- Vitamin E ikhusela iiseli zolusu Kwaye yenza imitha ye-UVA ingabethi ngqwabalala.
- Ngenxa yenqanaba eliphezulu lefayibha ukulwa nokuqhawulwa ngamanye amaxesha. Ukongeza, inokunyanga iimeko zokuqunjelwa, ukutsha kwentliziyo okanye ukudumba.
- Ngokubanzi yomeleza amajoni omzimba.
Ibrokholi
Uzilungiselela njani
I-Brokholi inokuphekwa ngeendlela ezininzi. Ukuba awuyithandi i-broccoli kodwa ungathanda ukuxhamla kubo bonke ubuhle bayo, qaphela olona khetho unokukhetha.
- Ingafuthwa. Olu lolona khetho lufanelekileyo esinokulusebenzisa kuba le ndlela iipropathi ezininzi azilahlekanga. Ukuba ujonge ukunciphisa amanqanaba e-cholesterol, le yindlela ekufuneka uyisebenzisile.
- Ungayipheka neminye imifuno okanye uwedwa. Oko kukuthi, unokuyilungiselela ibilisiwe.
- Ngakolunye uhlangothi, Unokwenza itempura, uyibethe kwaye uyigaye. Olona khetho lucetyiswayo kuba lunceda amafutha emzimbeni wakho ekusenokungafuneki.
- Unako dibanisa namaqanda kwaye wenze i-omelette ye-broccoli.
- Okanye ukhetho olufanelekileyo kukwenza ukhilimu we-broccoli, ethambe kakhulu, ngu Kulula ukuyilungiselela Kwaye inokukukhupha kwindawo exineneyo ekhitshini.
- Yongeza kwiisobho kunye ne-stews.
- Sautéed epanini nezinye izithako.
- Inokufuthwa kwaye isetyenziswe kubanda kunye isaladi yepasta kwiinyanga zasehlotyeni.
- Unokongeza amahlumela akhethwe kakuhle kunye neziqu kwintlama ye Ipitsa
Uyigcina njani ibroccoli
Sikushiya neengcebiso ukuze kwixesha elizayo xa uthenga i-bouquet, uyazi ukuba ungayigcina njani ukuze ingonakali. Kwizihlandlo ezininzi zikhulu kakhulu kwaye ukuba asizipheki zizonke singaphulukana nazo.
- Khetha eyona bouquets icompact. Kufuneka ibe luhlaza mnyama ngombala kwaye uzive uhlaziyekile kwaye uthambile kancinci xa uchukumisiwe.
- Azigcine ezingxoweni zeplastiki ezenziwe ngeplastiki kwidrowa yefriji. Banokuhlala kwiintsuku ezintlanu. Kubalulekile ukuba zigcinwe zingagezwanga.
- Vase nje xa uza kuyisebenzisa.
- Inovakalelo kwinto ethylene, Ke ngoko, thintela ukunxibelelana nezi ziqhamo zilandelayo zinayo le khompawundi: ii-apile, iiwiwi, iibhanana, amapere, iitumato okanye iipesika.
- Ungayifaka ngumkhenkce, kodwa kuyacetyiswa ukuba uyipheke kuqala emva koko uyibeke ngumkhenkce xa sele ipholile. Inokuhlala iinyanga ezisi-8.
Uyenza njani i-cream ye-broccoli
Sifuna ukhuthazwe ukuba usebenzise enye i-broccoli kwaye ngenxa yeso sizathu, sifuna ukukunceda ngokushiya le iresiphi elula yekhrimu ye-broccoli.
Izithako
- Iigrama ezingama-300 zebroccoli. Ukulahla umboko.
- Iigrama eziyi-150 zeelike.
- Ilitha eli-1 lomhluzi weenkukhu.
- Itapile enkulu.
- I-20 gram yebhotolo.
- Ukutshiza kweoyile ye-oliva eyinyulu.
- Iigrama ezingama-150 zekrimu engamanzi okanye ubisi olusuka lumphunga.
Ukulungiselela
- Lungisa yonke imifuno, ucoce, usike kwaye ugcine.
- Kwi casserole pocha leek ngeoli yomnquma encinci kunye nebhotolo.
- Nje ukuba ithambe kwaye inombala omhle, yongeza i-broccoli kunye namazambane acoliweyo.
- Gquba ukuxuba iincasa, Ngexesha lemizuzu engama-2.
- Yongeza ilitha yomhluzi ide igubungele.
- Pheka isiqingatha seyure.
- Nje ukuba imifuno ithambe kwaye yenziwe, ngoncedo lwengalo yokuxuba, betha ude ufumane umxube ofanayo.
- Yongeza ukhilimu ngalo mzuzu kwaye uqhubeke nokubetha.
- Yongeza ityuwa nepepile ukungcamla ukulungisa.
Njengoko ubonile, ibroccoli ineendlela ezintle, ngoku lithuba lakho lokubeka Qalisa ukusebenza uzame le khrimu imnandi.