Kungaba enye yemifino engadala impikiswano enkulu. I-Broccoli akuyona umngane wawo wonke umuntu, Kodwa-ke, lokhu akukukhululi ekubeni nezindawo ezinhle eziba yinzuzo enhle emzimbeni.
Siyathanda ukondla nokunikela nge- imininingwane ewusizo ukuze sonke sazi amanani amahle kakhulu wokudla ngakunye okunikezwa yimvelo.
I-Broccoli inezinketho eziningi ekhishini, ukunambitheka kwayo kumnene Futhi uma ungakuthandi kakhulu ukunambitheka kwayo, "ungayifihla" ngezindlela eziningi ngokuyihlanganisa nezinye izithako eziningi ezinempilo.
Ngokulandelayo sizokhuluma nge- properties, izinzuzo, ungayipheka kanjani nokuthi ungazilungiselela kanjani ukhilimu omnandi we-broccoli.
Izakhiwo zeBroccoli
Icebile ngama-carbohydrate namaprotheni. Lokhu kwenza kube inketho enhle kubo bonke labo abanquma ukungena endleleni ebheke ekudleni imifino noma i-veganism.
Ine-fiber eningi, Ngenye yemifino enefayibha eyengeziwe, lokhu kusisiza ukuthi silondoloze uhlelo lokugaya ukudla olunamandla aphelele futhi, gwema ukuqunjelwa ngezikhathi ezithile.
Ngakolunye uhlangothi, ayinamafutha ngakho-ke ilungele noma yiluphi uhlobo lokudla kwesisindo.
Uma kukhulunywa ngamavithamini, i- uvithamini C, K no-A. Ngenkathi amaminerali aphethe kakhulu kunawo i-calcium nensimbi. Iphelele ukunakekela okwethu amathambo futhi uvikele okungenzeka i-anemia.
Cishe Amagremu ayi-100 e-broccoli asinika:
- Amakhalori ayi-31
- 0 amagremu amafutha.
- 6 amagremu ama-carbohydrate.
- 2 amagremu kashukela.
- 2 amagremu wefayibha.
- 3 amagremu wamaprotheni.
Izinzuzo zeBroccoli
Njengoba sishilo ngaphambili, kuzoya ngezici zokudla ukwazi ukuthi kusizuzisa kangaki. Kulokhu, siqala ukuthola umkhiqizo wemvelo, omusha, onephunga elimnene nezinzuzo eziningi.
- Inenani elikhulu lama-antioxidantsEsikhathini esithile ezimpilweni zethu, kubalulekile ukubheka ukuthi yikuphi ukudla okune-antioxidants kakhulu. Lokhu kuzothinta impilo yesikhumba sethu futhi kungasivikela nasemdlavuzeni. Ikakhulukazi umdlavuza webele, wesibeletho, wendlala yesibindi, wezinso, we-colon noma wesibindi.
- Vikela impilo yenhliziyo yethu, igcina isigqi esinempilo futhi ivimbela i-tachycardia.
- Kuzuzwe amazinga aphansi e-triglyceride ne-cholesterol ephezulu.
- Kungumlawuli omuhle wamahomoni abesifazaneYebo, ama-estrogens.
- Ukuba khona kwe-chromium kwenza i-glucose yegazi ilawulwa futhi ithuthukise umfutho wegazi.
- Kuhle kakhulu detoxify organismLokhu kutholakala ngama-antioxidants.
- Njengoba iphakeme nge-calcium, kusisiza ukuvikela amathambo ethu, impilo yethambo. Futhi, i-zinc, i-phosphorus, ne-magnesium izobenza babe namandla.
- Nakekela impilo yethu yamehlo. Kuvimbela ukonakala kwe-ocular, kusivikele ezifweni eziwohlozayo ezifana ne-cataract nezinye izifo ezihlobene namehlo.
- Ngokuqukethwe kwayo ku- uvithamini C, kuhle ukugcina i- mncane kakhulu, unwebeka, ucwebezela futhi ubushelelezi isikhumba. Le vithamini idala i-collagen eningi emzimbeni futhi iyenze ihlale iphilile futhi iguquguquka kalula.
- Uvithamini E ivikela amangqamuzana esikhumba futhi kwenza imisebe ye-UVA ingashayi ngamandla.
- Ngenxa yezinga layo eliphakeme le-fiber ukulwa nokuqunjelwa ngezikhathi ezithile. Ngaphezu kwalokho, ingaphatha amacala wokuqunjelwa, isilungulela noma ukuvuvukala.
- Ngokuvamile kuqinisa amasosha omzimba.
broccoli
Ulungiselela kanjani
I-Brokholi ingaphekwa ngezindlela eziningi. Uma ungathandi i-broccoli kodwa ungathanda ukuzuza kuzo zonke izimfanelo zayo ezinhle, qaphela ongakhetha kukho okungcono kakhulu ongaba nakho.
- Kungashiswa. Le inketho engcono kakhulu esingayisebenzisa ngoba ngale ndlela izakhiwo eziningi azilahlekile. Uma ufuna ukunciphisa amazinga e-cholesterol, le yinqubo okufanele uyisebenzise.
- Ungayipheka neminye imifino noma uwedwa. Okusho ukuthi, ungayilungisa ibilisiwe.
- Ngakolunye uhlangothi, ungenza i-tempura, uyishaye futhi uyithose. Yindlela engeke yeluleke kakhulu ngoba ihlinzeka ngamafutha emzimbeni wakho okungenzeka awadingi.
- Ungakwazi uyihlanganise namaqanda bese wenza i-omelette ye-broccoli.
- Noma inketho enhle ukwenza ukhilimu we-broccoli, ethambile kakhulu, yi- Kulula ukuyilungiselela Futhi kungakususa ezinkingeni ekhishini.
- Yengeze kumasobho nesitshulu.
- Sautéed epanini nezinye izithako.
- Kungashiswa futhi kudliwe kubanda kanye ne isaladi le-pasta okwezinyanga zasehlobo.
- Ungangeza amahlumela aqoshwe kahle neziqu enhlama ye- Ipitsa
Ungayigcina kanjani i-broccoli
Sikushiyela amathiphu athile ukuze kuthi ngokuzayo lapho uthenga i-bouquet, wazi ukuthi ungasigcina kanjani ukuze singonakali. Ezikhathini eziningi zinkulu kakhulu futhi uma singazipheki ziphelele singalahlekelwa zizo.
- Khetha izimbali eziningi ezihlangene. Kumele kube luhlaza okotshani ngombala futhi uzizwe uhlanzekile futhi uthambile kancane uma uthintwa.
- Alstore kubo emasakeni epulasitiki anezinhlaka ekhabetheni lakho lefriji. Zingahlala cishe izinsuku ezi-5. Kubalulekile ukuthi zigcinwe zingageziwe.
- Vele uyigeze lapho uzoyidla khona.
- Izwela into ethylene, Ngakho-ke, gwema ukuxhumana nalezi zithelo ezilandelayo ezinale nhlanganisela: ama-apula, ama-kiwi, ubhanana, amapheya, utamatisi noma amapentshisi.
- Ungayiqandisa, kodwa kunconywa ukuthi uyishise kuqala bese uyiqandisa uma seyipholile. Ingahlala izinyanga eziyi-8.
Ungenza kanjani ukhilimu we-broccoli
Sifuna ukuthi ukhuthazwe ukuthi udle ama-broccoli amaningi ngakho-ke, sifuna ukukusiza ngokukushiyela le recipe elula kakhilimu we-broccoli.
Izithako
- Amagremu angama-300 e-broccoli. Lahla isiqu.
- Amagremu ayi-150 wamalikhi.
- Ilitha eli-1 lomhluzi wenkukhu.
- Amazambane amakhulu.
- 20 amagremu ebhotela.
- Ukuchaphazeleka kwamafutha omnqumo ayintombi nto.
- 150 amagremu kakhilimu owuketshezi noma ubisi oseluhwamukile.
Ukulungiselela
- Lungisa yonke imifino, hlanza, usike bese ubeka.
- Ku-casserole pocha i-leek ngamafutha omnqumo amancane nebhotela.
- Uma isithambile futhi inombala omuhle, engeza i-broccoli namazambane aqoshiwe.
- Hlanganisa ukuxuba ama-flavour, imizuzu emi-2.
- Faka ilitha lomhluzi lize limboze.
- Pheka isigamu sehora.
- Uma imifino isithambile futhi yenziwe, ngosizo lwengalo yokuxuba, shaya uze uthole ingxube ehambelana kahle.
- Faka ukhilimu ngaleso sikhathi bese uqhubeka nokushaya.
- Faka usawoti kanye nopelepele ukunambitha ukulungisa.
Njengoba ubonile, i-broccoli inezinketho ezinhle, manje sekuyisikhathi sakho sokubeka Qalisa ukusebenza bese uzama lo khilimu omnandi.