Zamkatimu
Kolifulawa ndi masamba otsika mtengo, okoma, komanso athanzi kwambiri. Ndipo ngati kolifulawa yaiwisi siikonda aliyense, ndiye kuti ndi ochepa chabe omwe angakane msuzi wa kolifulawa kapena kolifulawa wophika ndi cheddar. Komanso kuchokera ku kolifulawa cutlets. Zokoma!
Chifukwa chiyani kolifulawa ndi yothandiza?
Kolifulawa imakhala ndi zopatsa mphamvu zochepa (zopatsa mphamvu 30 zokha pa 100 g yazinthu), pomwe zili ndi michere yambiri kuposa mitundu ina yonse ya kabichi.
Kolifulawa imakhala ndi vitamini C, vitamini A, B mavitamini ndi vitamini PP. Mwa ma microelements, kolifulawa imakhala ndi calcium yothandiza mafupa, magnesium, phosphorous, chitsulo, sodium, potaziyamu ndi zina zofunika kuti mukhale ndi maganizo abwino. Kuonjezera apo, kolifulawa imakhala ndi fiber, mapuloteni, ndi chakudya chamagulu.
Kolifulawa: zopindulitsa katundu
Zamasamba ndi gwero labwino kwambiri lazakudya zingapo, mchere ndi mavitamini. Choncho, mwachitsanzo, ili ndi mapuloteni ochulukirapo 1.5-2 ndi vitamini C 2-3 kuposa kabichi woyera. Komanso, kolifulawa lili mavitamini B6, B1, A, PP, ndi inflorescences muli magnesium, sodium, potaziyamu, phosphorous, calcium ndi chitsulo zofunika kwa thupi. Chodabwitsa, kolifulawa, mwachitsanzo, ali ndi chitsulo chowirikiza kawiri kuposa nandolo wobiriwira, letesi, kapena tsabola.
Nutritionists amazindikiranso kuti masambawa ali ndi kuchuluka kwa tartronic acid, komanso citric ndi malic acid ndi pectin. Kuonjezera apo, magalamu 100 a kolifulawa ali ndi 30 kcal okha, ndipo asidi a tartan salola kupanga mapangidwe a mafuta - choncho, akatswiri a zakudya amalangiza kuti aziphatikizapo zakudya zawo kwa anthu omwe akuyesera kuchepetsa thupi.
Ubwino wa kolifulawa
- kumalimbitsa makoma a mitsempha
- amachotsa cholesterol m'thupi
- bwino chimbudzi
- amachepetsa chiopsezo chokhala ndi zilema zobereka
- ali ndi anti-yotupa katundu
- zofunika kupititsa patsogolo ntchito ya mtima
- amathandiza kupewa khansa
- Kuwonongeka kwa kolifulawa
Ngakhale zopindulitsa zonse za kolifulawa, pali zotsutsana zingapo. Mwachitsanzo, madokotala samalangiza kugwiritsa ntchito kolifulawa kwa anthu omwe ali ndi acidity yambiri ya m'mimba, komanso omwe akudwala zilonda zam'mimba, zilonda zam'mimba kapena enterocolitis. Komanso, anthu amene posachedwapa anachitidwa opaleshoni m`mimba patsekeke kapena pachifuwa ayenera kupewa kugwiritsa ntchito masamba.
Komanso, madokotala amalangiza mosamala kuyambitsa kolifulawa mu zakudya anthu matenda a impso, kuthamanga kwa magazi ndi gout, komanso amene matupi awo sagwirizana masamba.
Mwa njira, madokotala analembanso mfundo zoipa za kolifulawa pa chithokomiro. Zamasamba zonse zomwe zili m'banja la broccoli zimatha kuyambitsa goiter.
Kodi kuphika kolifulawa
Pali njira zambiri zophikira kolifulawa, koma kumbukirani kuti, mwachitsanzo, kusunga zakudya zambiri, ziyenera kuphikidwa.
Ngati muwonjezera supuni imodzi ya mandimu m'madzi momwe kolifulawa idzaphika kapena yophika, inflorescences ya kabichi imakhalabe yoyera.
Madokotala samalangiza kuphika kolifulawa mu aluminiyamu kapena mbale zachitsulo - zatsimikiziridwa kuti zikatenthedwa, zitsulo zimakhudzidwa ndi mankhwala omwe ali m'masamba.
Nthawi zambiri, kolifulawa ali ndi zakudya zambiri zomwe thupi lathu limafunikira, makamaka m'nyengo yozizira.
Kolifulawa yokazinga mu batter
Njira yosavuta komanso yokoma yokonzekera kolifulawa.
Chakudya (cha magawo atatu)
- Kolifulawa - 1 mutu wa kabichi (300-500 g)
- Mazira - ma PC 3-5.
- Unga - 2-4 tbsp. spoons
- Mchere - 1-1.5 tsp
- Tsabola wakuda pansi - 0.25-0.5 tsp
- mafuta a masamba - 100-150 ml
- kapena mafuta - 100-150 g
Kolifulawa ndi mazira ndi zitsamba
Kolifulawa angagwiritsidwe ntchito kupanga appetizers zosiyanasiyana ndi zokoma, saladi ndi mbale mbali. Tikufuna kukupatsani Chinsinsi cha kolifulawa ndi batala, mazira, anyezi ndi zitsamba.
Zamgululi
- Kolifulawa - 1 kg
- Batala - 150 g
- Mazira a nkhuku - 5-6 ma PC.
- Cilantro masamba - 1 gulu
- Masamba a parsley - 1 gulu
- masamba a katsabola - 1 gulu
- Babu anyezi - 2 ma PC.
- Ndimu (kuphika kabichi) - 1 bwalo
Kolifulawa wophikidwa ndi kirimu ndi tchizi
Ndi zosakaniza zochepa chabe, mungathe kukonzekera mwamsanga komanso mosavuta chakudya chamasana chokoma kapena chakudya chamadzulo kwa banja lonse. Kolifulawa wophikidwa mu chisakanizo cha kirimu ndi tchizi zimakhala zokoma komanso zachifundo kwambiri.
Chakudya (cha magawo atatu)
- Kolifulawa - 500 g
- kirimu (mafuta 30-33%) - 200 ml
- Tchizi cholimba - 150 g
- Mchere kuti ulawe
- Tsabola wakuda wakuda - kulawa
- mafuta a masamba (kukometsera nkhungu) - 1 tbsp. supuni