Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 12 m'masiku 10.
Ma calorie apakati tsiku ndi tsiku ndi 460 Kcal.
Chozizwitsa cha kabichi cha broccoli chimalimbikitsa kuchepetsa kunenepa kwambiri ndipo chimakhutitsa thupi ndi zinthu zambiri zothandiza. Pamaziko a izi, akatswiri azaumoyo apanga njira yapadera yochepetsera thupi. Zakudya za broccoli ziyenera kutsatiridwa kwa masiku 10. Nthawi imeneyi, mutha kuyendetsa mpaka makilogalamu 10-12. Zoyembekeza zoterezi ndizosangalatsa, sichoncho?
Zakudya za Broccoli zofunika
Poyamba, ndikufuna kukhazikika pa mbiri ya broccoli. Malinga ndi chidziwitso cha sayansi, chikhalidwe chamasamba ichi chidadziwika zaka 2 zikwi zapitazo ndipo chidawonekera koyamba ku Roma wakale. Anali Aroma omwe adatcha mphatso iyi ya chilengedwe. Pambuyo polengeza kuti Roma ndi republic, nzika zake zidayamba kumenya nkhondo zambiri kuti zigonjetse mayiko atsopano. Kuti akwaniritse zolingazi, Aroma adakonza misewu yozungulira mizindayi. Atapunthwa pamudzi ndipo adaganiza kuti sizingakhale zovuta kuti alande malowa. Koma asilikariwo sanadziwe kuti ayembekezera nthawi yayitali bwanji. Miyezi ndi milungu idadutsa, koma Aroma sanakwaniritse cholinga chawo. Anadabwa kuti chavuta ndichani. Kupatula apo, anthu okhala m'mudzimo sanayenera kukhala ndi chakudya kwa nthawi yayitali, popeza njira zonse zopita kuminda ndi msipu zidatsekedwa. Zotsatira zake, chakudya chokha cha alimi anali broccoli, chomwe chimatha kukula munthawi iliyonse ndikubala zipatso chaka chonse. Mbewu ya ndiwo zamasamba ndizopatsa thanzi kwathunthu, ngakhale zili ndi mafuta ochepa (100 g - pafupifupi 30 mayunitsi amagetsi). Kabichi idapatsa mphamvu anthuwo atazunguliridwa ndipo adalimbikira. Zotsatira zake, Aroma adabwerera m'mbuyo polemekeza kuleza mtima komanso kulimba mtima kwaomwe amakhala m'mudzimo.
Ngati kale makamaka aku Italiya adataya thupi mothandizidwa ndi broccoli, ndiye kuti posachedwa njirayi idadziwika pakati pa anthu aku America. Tsopano, monga mukudziwa, broccoli imathandiza azungu kukhala ochepa. Anthu odziwika, oimira bizinesi yowonetsa komanso andale akutembenukira kuzomera zamatsenga. Monga mukuwonera, pamwamba pamtunduwu anthu amakonda kukhala ndi mtengo wopangira bajeti kuposa mankhwala amtengo wapatali ndi njira zomwe zimapangidwira kupanga matupi.
Zakudya za broccoli zidagawika magawo angapo. Masiku awiri oyambilira muyenera kutsatira lamulo 1, lachitatu ndi lachinayi - Na. 2, lachisanu ndi lachisanu ndi chimodzi - 3. .
Njira No. 1 imawerengedwa kuti ndi gawo lalikulu, ndikupatsa thupi mphamvu ndikuyamba kuchepa thupi. Tsopano muyenera kudya broccoli ndi nkhuku yophika.
Pakati pa regimen # 2, idyani broccoli ndi masamba ena.
Ndalama nambala 3 imagwiritsa ntchito, kuwonjezera pa chikhalidwe chozizwitsa, kefir ndi ng'ombe yopanda mafuta.
Njira No. 4 imakupatsani mwayi wowonjezera mkate wa rye pazosankha.
Kutengera ulamuliro nambala 5, mukufunikirabe kudya nsomba.
Tsiku lililonse muyenera kukonza zakudya zitatu ndikudya pang'ono, kuiwala za chakudya maola ochepa musanagone.
Ponena za gawo lakumwa chakumwa cha broccoli, muyenera kumwa madzi oyera ambiri, komanso nthawi ndi nthawi, zakumwa zamkaka zonenepa kwambiri zopanda zowonjezera. Nthawi zina mumatha kumwa tiyi kapena khofi, koma wopanda shuga. Zimalimbikitsanso kukana olowa m'malo mwa shuga. Zakudya zamchere zimaloledwa, koma pang'ono.
Monga mukuwonera, simuyenera kudya kabichi nokha. Menyu yazakudya zosiyanasiyana imaphatikizapo nsomba, nyama yowonda, mbatata, mkate, masamba ena, zitsamba zosiyanasiyana, kirimu wowawasa, maolivi. Ndibwino kuti muzitsatira mwatsatanetsatane mndandanda pansipa, osasintha dongosolo la nthawi ndi chakudya. Kupanda kutero, mutha kupangitsa kuti chakudyacho chisagwire bwino ntchito.
Njira № 1 (masiku 1 ndi 2)
Chakudya cham'mawa: 200 g wa broccoli wophika kapena wotentha; Tiyi wakuda.
Chakudya chamadzulo: mpaka 150 g yophika nkhuku yophika ndi 100 g wa broccoli wophika.
Chakudya chamadzulo: 250 g wa broccoli wophika kapena wotentha; Tiyi wakuda.
Njira № 2 (masiku 3 ndi 4)
Chakudya cham'mawa: pafupifupi 200 g wa broccoli, wothira mafuta pang'ono (makamaka mafuta a azitona), tsabola mmodzi wocheperako belu ndi adyo wokometsedwa bwino.
Chakudya: 150 g broccoli, stewed ndi 1-2 tomato ndi theka la anyezi.
Kudya: kubwereza kadzutsa tsiku limenelo.
Njira № 3 (masiku 5 ndi 6)
Chakudya cham'mawa: saladi ya 100 g ya ng'ombe yophika yamafuta ochepa komanso broccoli wofanana, wokhala ndi kirimu wowawasa pang'ono wamafuta ochepa.
Chakudya chamadzulo: 200 g wa broccoli wophika mopepuka.
Chakudya: 150 g wa ng'ombe yophika kapena yophika wopanda mafuta.
Njira № 4 (masiku 7 ndi 8)
Chakudya cham'mawa: 2 mazira owiritsa; 100 g wa broccoli wophika ndi tiyi wakuda.
Chakudya chamasana: msuzi wopangidwa ndi broccoli (kuti mukonzekere, wiritsani pafupifupi 300 ml ya msuzi wamafuta ochepa, onjezerani 100 g wa kabichi wozizwitsa ndi parsley pang'ono pamenepo).
Chakudya: 1 phwetekere; Magawo awiri a mkate wa rye; 2g yophika kapena steamed broccoli.
Njira № 5 (masiku 9 ndi 10)
Chakudya cham'mawa: 100 g wa broccoli wophika ndi kaloti 2, nawonso owiritsa.
Chakudya chamadzulo: 100 g wa timitengo tinsomba tophika komanso kuchuluka kwa broccoli, wophika osawonjezera mafuta.
Chakudya chamadzulo: mbatata imodzi yophikidwa mu jekete, komanso 200 g wa broccoli wophika.
Zotsutsana ndi zakudya za broccoli
- Mosakayikira, zakudya zochokera ku broccoli zimatsutsana ngati munthu sangalolere mankhwalawa.
- Sitikulimbikitsidwanso kukhala pamenepo chifukwa cha matenda am'mimba ndi kapamba, chifukwa cha gastritis (makamaka limodzi ndi kuchuluka kwa acidity m'mimba), kwa amayi apakati, poyamwitsa, achinyamata komanso anthu azaka zambiri.
Ubwino wa zakudya za broccoli
- Ndikofunika kulabadira phindu losatsimikizika la broccoli palokha. Nzosadabwitsa kuti amatchedwa mfumukazi ya banja la kabichi. Izi kabichi ndi chimodzi mwazinthu zomwe zimapezeka kawirikawiri zomwe zimakhala ndi michere yambiri. Broccoli ili ndi malo a lysine, threonine, isoleucine, valine, leucine, methionine ndi zina zofunika pa amino acid. Sikuti zimangothandiza kuti muchepetse thupi, komanso zimathandizira thupi, zimalimbana ndi kukalamba msanga kwa maselo, kutalikitsa unyamata ndi kukongola. Kuphatikiza kwa broccoli kumathandizanso pakatikati ndi mitsempha yamagazi, zomwe zimawathandiza kulimbitsa. Mwachilengedwe, chomerachi chimatsuka magazi pazinthu zoyipa.
- Kuphatikiza apo, kupezeka kwa broccoli mu zakudya kumathandizira kukhazikitsa kagayidwe kameneka, komwe kumathandizira kuti muchepetse thupi mukatha kudya.
- Broccoli amathandiza kupewa matenda owopsa komanso osachiritsika. Lili ndi zinthu monga sulforaphone, yomwe imaletsa kukula kwa maselo a khansa.
- Zimayambira za chomerachi chimalimbananso ndi zilonda zam'mimba, gastritis, cataract ndi mavuto ena ambiri azaumoyo.
- Chifukwa chake chakudya cha broccoli chimalimbikitsa kuwonda kooneka bwino munthawi yofulumira komanso chopatsa thanzi m'thupi. Njirayi ndiyabwino chifukwa chakupezeka kwa magawo azakudya. Chifukwa chake, ngati simukhalapo, mudzatha kusintha chithunzicho popanda kupsinjika kwa thupi.
- Pa zakudya, munthu amakhalabe wolimba komanso wamphamvu (kumbukirani anthu okhala m'mudzi wakale waku Italiya).
- Kukhala ndi chakudya sikutanthauza kupatuka pa nthawi yake, kumakupatsani mwayi wochita masewera olimbitsa thupi ndikukhala ndi malingaliro abwinobwino.
Zoyipa zamagulu a broccoli
- Ngakhale panali zabwino zambiri komanso kuwunikira kosangalatsa za zakudya za broccoli, si akatswiri onse azakudya omwe amathandizira chifukwa chotsika kwambiri.
- Akatswiri amalimbikitsa kuti iwo omwe angasankhe kusintha thupi ndi broccoli atenge mavitamini ndi mchere wambiri osapitiliza kudya malinga ndi mfundo zopitilira nthawi yopitilira.
- Komanso, polankhula za zovuta za njira yosinthira chiwerengerochi, tiyenera kudziwa kuti si aliyense amene amakonda kukoma kwamasambawa. Poganizira kuti ndikofunikira kuyigwiritsa ntchito masiku 10, kungakhale kovuta kubweretsa zoyeserera zakusintha thupi mpaka kumapeto.
Kubwezeretsanso pa broccoli
Kubwereza zakudya za broccoli sikuwonetsedwa kwa miyezi iwiri yotsatira.