Ukholifulawa unothe ngemisoco Ikholifulawa ine-carbs ephansi kodwa iphezulu ku-vitamin C, i-potassium, i-calcium, ne-fiber. Futhi iqukethe inani elilinganiselwe le-vitamin K1, i-sulforaphane, i-glucosinolates, i-carotenoids, ne-indole-3-carbinol. Futhi manje mayelana nezinzuzo zalezi zakhi zomsoco.
Vitamin C I-Vitamin C idingeka ngumzimba ukuze kukhiqizwe i-collagen, enye yamaprotheni abaluleke kakhulu abandakanyeka ekwakhiweni kwezicubu ezixhumene, kanye nokuhlanganiswa kwe-glutathione, okuthuthukisa ukusebenza kwamasosha omzimba futhi ivikele amangqamuzana nezicubu kuma-radicals mahhala. I-Vitamin C izwela kakhulu ekushiseni, ngakho-ke ukholifulawa uphekwa kangcono emazingeni okushisa aphansi noma udliwe uluhlaza. I-Sulforaphane I-Sulforaphane iyona ebangela lelo phunga elixakile ekhishini lapho upheka imifino e-cruciferous efana ne-cauliflower. I-Sulforaphane inezinto ezinamandla kakhulu: ivikela umzimba kunoma yikuphi ukuvuvukala nomdlavuza. Kanye ne-glutathione, isiza ukususa ubuthi kumaseli omzimba. I-Glucosinolates ne-indole-3-carbinol Njenge-sulforaphane, i-glucosinolates iqukethe isulfure, ekhipha iphunga elimnandi. Emzimbeni, ama-glucosinolates aphukile futhi enze izinhlanganisela eziphilayo ezisebenzayo - ama-indoles, ama-nitriles, ama-thiocyanates nama-isothiocyanates. Ucwaningo luye lwabonisa ukuthi lezi zinhlanganisela, ikakhulukazi i-indole-3-carbinol, zakwazi ukuvimbela ukuthuthukiswa komdlavuza kumagundane namagundane. I-Glucosinolates iphinde ivikele i-DNA yeseli emonakalweni futhi ibe nezindawo zokulwa nokuvuvukala.
Kunombono wokuthi i-glucosinolates ithinta kabi ukusebenza kwendlala yegilo, ikakhulukazi kubantu abanokuqukethwe kwe-iodine ephansi emzimbeni. Uma kunjalo, qiniseka ukuthi ubilise ukholifulawa. Futhi uma une-immunity enhle, ungadla ikholifulawa eluhlaza (kodwa kangcono ngamanani amancane). I-Vitamin K1 Ukholifulawa uqukethe novithamini K1 (31 mg/100 g). Uma umzimba uthola uvithamini K1 owanele, uyakwazi ukuwenza ube uvithamini K2. Womabili la mavithamini abalulekile ekujiyeleni igazi ngendlela efanele. Ngendlela, i-vitamin K2 iyatholakala kwezinye ukudla, njengebhotela.
Ukupheka imifino akulahli i-vitamin K1, futhi ngokusho kocwaningo oluthile, ukupheka kwe-microwave kuthuthukisa ngisho nokumuncwa kwale vithamini (nakuba lesi kungesona isizathu sokuba ngiqale ukusebenzisa i-microwave).
Indlela yokupheka kahle ukholifulawa
- Bilisa kubhayela ophindwe kabili kuze kube yi-al dente - bhaka kuhhavini ekushiseni okuphansi (ngaphansi kuka-160C) - gazinga epanini phezu kokushisa okuphansi
Kunezindlela zokupheka eziningi ezinhle kakhulu ze-cauliflower laphaya. Uma uzama ukunciphisa ama-carbs futhi usuthi ngelayisi, uzoyithanda le recipe. Ukholifulawa nge-lime kanye ne-cilantro
Izithako: 1 ikhanda likakholifulawa 2 wezipuni ibhotela elingafakwanga usawoti (uyazikhethela namakhambi) ijusi ye-lime engu-1 2 wezipuni zamafutha emifino ½ inkomishi eqoshiwe ye-cilantro olwandle usawoti omusha ukunambitha 1 isiqu sika-anyanisi oluhlaza, oqoshiwe (uyazikhethela)
Iresiphi: 1. Ku-blender noma ku-grater, gaya i-cauliflower ngobukhulu bezinhlamvu zelayisi. 2. Ncibilikisa ibhotela epanini lokuthosa phezu komlilo ophakathi futhi gazinga kancane ukholifulawa, uvuselele njalo futhi uphendule (imizuzu engu-5-10). 3. Faka ijusi kalamula, amafutha emifino, i-cilantro nosawoti ukunambitha. Gcoba ngobumnene, uhlele kumapuleti, ufafaze u-anyanisi oluhlaza futhi uphake. Jabulela ukudla kwakho! Umthombo: Ukuhumusha: Lakshmi