I-broccoli

Ukudla okuphezulu okuluhlaza okotshani. Okudingayo ukwazi nge-broccoli nokuthi ungayipheka kanjani

Ngokuphela kokushisa, imifino emisha iyancipha, kodwa ngenhlanhla, lesi yisikhathi se-broccoli, umkhiqizo odumile. Ingabe leli klabishi lihle kangako?

I-Brokholi ingumkhiqizo obalulekile wokudla, ocebile ngamavithamini nezakhi zomzimba, futhi ngesikhathi esifanayo ukhalori omncane. I-Broccoli ingeyomndeni we-cruciferous, izihlobo zayo amahlumela aseBrussels, ukholifulawa, iklabishi elimhlophe, i-kale, ne-rucola, i-pak choy isaladi, i-mizuna, i-watercress, isithombo, i-horseradish, isinaphi kanye ne-wasabi. I-Broccoli iqukethe i-sulphorophane, inhlanganisela yesibabule etholakala emifinini ye-cruciferous abacwaningi abalwa nomdlavuza ababeke ithemba labo kuyo: kukholakala ukuthi i-sulphorophane inganciphisa ubungozi bemidlavuza ethile. Kuyathakazelisa ukuthi ingozi engaba khona evela ku-broccoli nayo ihlotshaniswa nento efanayo, ngoba i-sulfurofan uqobo inoshevu futhi isetshenziswa yisitshalo ukuvikela ezilwaneni.

I-Brokholi yayakhiwe ngeklabishi lasendle emuva ezinsukwini zoMbuso WaseRoma, futhi amaRoma ayewuthanda kakhulu lo mkhiqizo omusha. Igama elithi broccoli livela egameni lesiNtaliyane elithi "broccolo" - "ihlumela leklabishi", nodumo lomhlaba ngemifino lwaqala ukuza ngawo-1920, yize isiqongo sangempela safika ekuqaleni kwenkulungwane yesithathu yeminyaka.

Izinzuzo zebroccoli: amaqiniso

1.100 g we-broccoli uqukethe ama-kcal angama-55.

2. I-Brokholi ingumthombo omuhle kakhulu wamavithamini K no-C, umthombo omuhle we-folic acid, i-carotenodia, i-potassium ne-fiber.
3. Uvithamini K uyadingeka ekusebenzeni kwamaprotheni amaningi abandakanyeka ekunqandeni igazi, futhi kusiza nokuqinisa izicubu zamathambo, ngakho-ke i-broccoli inconyelwa i-osteoporosis. Abantu abadala badinga u-1 mcg kavithamini K ngekhilogremu yesisindo somzimba ngamunye. U-100 g kuphela we-broccoli oshisayo uzonikeza umzimba wakho nge-145 mcg kavithamini K - isakhi okulula ukusithola ekudleni kwakho.
4. UVitamin C ukhiqiza i-collagen, eyakha izicubu namathambo omzimba futhi isize ukwelapha ukusikeka namanxeba. UVitamin C yi-antioxidant enamandla futhi uvikela umzimba kuma-radicals wamahhala ayingozi. Ukuphakelwa okungu-150g kwe-broccoli okuphekiwe kuqukethe uvithamini C omningi njenge-orange futhi kuwumthombo omuhle we-beta-carotene. I-Brokholi iqukethe amavithamini B1, B2, B3, B6, iron, magnesium, potassium ne-zinc.
5. I-Fiber ikhuthaza ukugaya futhi isiza ukwehlisa amazinga e-cholesterol.
6. I-Broccoli iqukethe i-carotenoids efana ne-lutein ne-zeaxanthin, okuthi ngo-2006 nango-2003 izifundo zihlotshaniswe nengozi encishisiwe yokukhubazeka okubonakalayo okuhlobene nobudala okufana ne-cataract kanye ne-macular degeneration. Ubumpumputhe basebusuku buxhunyaniswa nokushoda kukavithamini A. I-Broccoli iqukethe i-beta-carotene, umzimba oguqula ube uvithamini A.
7. I-Potassium iyi-mineral kanye ne-electrolyte ebalulekile ekusebenzeni kwemizwa nokushaya kwenhliziyo. I-Folate - Ibalulekile ekukhiqizweni nasekugcinweni kwamaseli amasha emzimbeni.
8. Kepha akupheleli lapho. Asijwayele ukucabanga ngemifino enamafutha aphansi njengomthombo wamafutha e-omega-3, kepha ngenkathi i-broccoli inokunikezwa okulinganiselwe, leli zinga le-omega-3 lisengadlala indima ebalulekile ekudleni. Amagremu angama-300 e-broccoli aqukethe cishe i-400 mg ye-omega-3 ngendlela ye-alpha-linolenic acid - ecishe ifane nephilisi elilodwa lamafutha efilakisi - anele ukuhlinzeka ngemiphumela emincane yokulwa nokuvuvukala.

Ingalimaza kanjani i-broccoli?

Njengoba kushiwo ngenhla, i-sulfurofan, eyakhiwa nge-broccoli lapho izitshalo zonakaliswa noma zisikwa, iyindlela yokuzivikela engokwemvelo ezinambuzane ezise-broccoli. Kwezinye izinambuzane ezincane, kuyingozi. Ingabe iyingozi kubantu? Kanye egazini, i-sulfurofan ikhishwa kuyo ngokushesha okukhulu - ngemuva kwamahora amathathu. Kodwa-ke, abantu abanokuzwela kwamakhemikhali, amasosha omzimba abuthakathaka, isibindi kanye / noma izifo zesisu bangase babe nethuba lokuthola izimpawu ezihlobene namakhemikhali emvelo emifino ethile ngokuvamile engeyona ingozi. Njengoba i-sulfurofan ingavimbela ukusebenza kwendlala yegilo, abantu abane-hypothyroidism (indlala yegilo engasebenzi kahle) bangcono ukusebenzisa iziphambano ngokuqapha.

Iyiphi i-broccoli enempilo - eluhlaza noma ephekiwe?

Umbiko wango-2008 owashicilelwa yiJenali Yezolimo kanye neKhemistry Yokudla wathola ukuthi ukubila nokushisa kushubile kungcono kakhulu ekulondolozeni amandla e-antioxidant e-broccoli. Kodwa-ke, ukupheka kuqeda uvithamini C. Olunye ucwaningo lukhombisile ukuthi i-broccoli eluhlaza ilungele kakhulu ukugcina amazinga e-sulforaphane. Ngamanye amagama, noma ngabe udla i-broccoli iluhlaza noma iphekiwe, kuyinto ebalulekile yokudla okulinganiselayo.

Ungayipheka kanjani i-broccoli

Okokuqala, udinga ukukhetha ikhanda elilungile leklabishi. I-Brokholi kufanele ibe yintsha - umbala oluhlaza okotshani, ngaphandle kokuphuzi, okuluhlaza okwesibhakabhaka, amabala amnyama, kanye ne-inflorescence eluhlaza kakhulu. Izindlela zokupheka zingathinta okuqukethwe kwezakhi kanye nezinzuzo zezempilo ze-broccoli. Isibonelo, ukubilisa kungasusa kuze kufike ku-90% wezakhamzimba ezibalulekile kwi-broccoli. Ngasikhathi sinye, kuhhavini oshisayo, othosiwe, othosiwe kanye nama-microwave ujwayele ukugcina izakhamzimba. Uma ubilisa i-broccoli, yenze masinyane futhi ngokushesha ufake imifino emanzini e-ice, njengakuresiphi engezansi, ukugcina umbala oluhlaza okhanyayo nezakhi zomzimba eziphezulu.

Broccoli: izindlela zokupheka

Ama-inflorescence e-Broccoli asetshenziswa ekudleni. Zingasetshenziswa kumasaladi nasezitsheni ezingaphekiwe noma eziphekiwe, noma esobho lukakhilimu, ezingezwe kuma-quiches nakwezinye izinsimbi zophaya, naku-smoothies. Zama lezi zitsha.

I-omelet ye-Broccoli

Hlanganisa i-broccoli ibe yi-florets encane. Thela ama-½ cm wamanzi epanini. Bilisa amanzi bese usabalalisa ama-inflorescence eklabishi kusendlalelo esisodwa. Pheka, umbozwe imizuzu engu-1 ukuya kwemibili. Khama amanzi, engeza ibhotela bese uthele ingxube yobisi lweqanda. Fafaza ngoshizi weHutsul oqoshiwe noma olunye ushizi. Okulandelayo, pheka bese ukhonza njenge-omelet ejwayelekile.

I-Broccoli enososo o-creamy

Hlanganisa amakhanda ama-2-3 we-broccoli kuma-inflorescence. Bilisa amanzi epanini bese ulungisa isitsha samanzi abandayo (mhlawumbe iqhwa) ngaphambi kwesikhathi. Faka ama-inflorescence emanzini abilayo, upheke imizuzu engu-1-2. Susa i-broccoli bese uyifaka emanzini e-ice.

Faka u-100 ml kakhilimu (15-50%) esitofini ukushisa. Letha kumabhamuza amancane ngokushisa okuphansi bese ufaka ama-20-25 g we-grated Parmesan noma ushizi oluhlaza okwesibhakabhaka. Hlanganisa kuze kube bushelelezi bese ususa emlilweni. Khonza i-broccoli efakwe ukhilimu ushizi, njengesengezo esitsheni esishisayo noma njengesifundo esiyinhloko.

I-Broccoli ne-garlic sauce

Bilisa i-broccoli ngokuvumelana neresiphi engenhla noma uyishise. Dlulisa ama-clove ayi-1-2 egalikhi ngokucindezela, usawoti, inkathi ngopelepele omnyama bese uxuba no-50-100 ml wamafutha omnqumo. Nonga i-broccoli ngamafutha kagalikhi bese ukhonza. Ukudla okugcwalisa ngokwengeziwe, engeza i-durum kakolweni ipasta ku-broccoli (1 kuye ku-1). Le sauce ihamba kahle ne-broccoli eluhlaza kanye namasaladi nayo. Uma ufisa, nambitha ukugqoka ngamafutha esesame bese usebenzisa isosi yesosi esikhundleni sikasawoti.

I-Brokholi kuhhavini

Hlangisa i-ovini iye ku-220 ° C. Faka umugqa ebhodini lokubhaka nge-aluminium foil, shayela ngamafutha emifino. Hlela ama-florets e-broccoli bese uconsa uwoyela futhi. Spread uwoyela phezu kweklabishi, usawoti omncane bese ufafaza iParmesan. Bhaka imizuzu eyi-15-20, ukhonze njengendishi eseceleni noma njengesidlo esifudumele.