Burokoli

Zakudya zabwino kwambiri zobiriwira. Zomwe muyenera kudziwa za broccoli ndi momwe mungaphike

Kutentha kutatha, masamba atsopano akuchepa, koma mwamwayi, ino ndi nyengo ya broccoli, chinthu chodziwika bwino. Kodi kabichi iyi ndiyabwino?

Broccoli ndichakudya chofunikira, chokhala ndi mavitamini ndi michere yambiri, komanso nthawi yomweyo ma calories ochepa. Broccoli ndi ya banja lopachikidwa, achibale ake ndi zipatso za Brussels, kolifulawa, kabichi yoyera, kale, komanso rucola, pak choy saladi, mizuna, watercress, radish, horseradish, mpiru ndi wasabi. Broccoli ili ndi sulphorophane, sulfa yomwe imapezeka m'mitengo ya cruciferous yomwe ofufuza odana ndi khansa adayikiratu chiyembekezo chawo: akukhulupirira kuti sulphorophane imachepetsa chiopsezo cha khansa zina. Chosangalatsa ndichakuti, kuvulaza kochokera ku broccoli kumalumikizidwanso ndi chinthu chomwecho, chifukwa sulfurofan yomwe ili ndi poizoni ndipo imagwiritsidwa ntchito ndi chomera kuteteza motsutsana ndi tizirombo.

Burokoli

Broccoli anapangidwa kuchokera ku kabichi wamtchire m'masiku a Ufumu wa Roma, ndipo Aroma ankakonda mankhwala atsopano kwambiri. Dzinalo broccoli limachokera ku liwu lachi Italiya "broccolo" - "mphukira ya kabichi", ndipo kutchuka kwapadziko lonse lapansi kwamasamba kunayamba kubwera mzaka za 1920, ngakhale kuchuluka kwenikweni kunabwera koyambirira kwa mileniamu yachitatu.

Ubwino wa broccoli: zowona

1.100 g wa broccoli uli ndi 55 kcal.

  1. Broccoli ndi gwero labwino kwambiri la mavitamini K ndi C, gwero labwino la folic acid, carotenodia, potaziyamu, fiber.
  2. Vitamini K ndiyofunikira pakugwira ntchito kwa mapuloteni ambiri omwe amatenga nawo mbali m'magazi, komanso amathandizira kulimbitsa minofu ya mafupa, chifukwa chake broccoli imalimbikitsidwa ku osteoporosis. Akuluakulu amafunika 1 mcg wa vitamini K pa kilogalamu yolemera thupi. 100 g yokha ya broccoli yotentha imapatsa thupi lanu 145 mcg wa vitamini K - michere yomwe imapezeka mosavuta pazakudya zanu.
  3. Vitamini C amapanga collagen, yomwe imapanga minofu ndi mafupa amthupi ndikuthandizira kuchiritsa mabala ndi zilonda. Vitamini C ndi antioxidant wamphamvu ndipo amateteza thupi ku zopweteketsa zaulere. Kutulutsa kwa 150g ya broccoli yophika kumakhala ndi vitamini C wambiri ngati lalanje ndipo ndi gwero labwino la beta-carotene. Broccoli imakhalanso ndi mavitamini B1, B2, B3, B6, iron, magnesium, potaziyamu ndi zinc.
  4. CHIKWANGWANI chimalimbikitsa chimbudzi ndipo chimathandiza kutsitsa cholesterol.
  5. Broccoli ili ndi ma carotenoid monga lutein ndi zeaxanthin, omwe mu 2006 ndi 2003 kafukufuku adalumikizidwa ndi chiopsezo chocheperako cha zovuta zakukhudzana ndi ukalamba monga mphala ndi kuwonongeka kwa macular. Khungu lakumaso limalumikizananso ndi vuto la vitamini A. Broccoli ili ndi beta-carotene, yomwe thupi limasandulika kukhala vitamini A.
  6. Potaziyamu ndi mchere ndi electrolyte omwe ndi ofunikira kuti minyewa igwire ntchito komanso kugunda kwamtima. Tsamba - Lofunikira pakupanga ndi kukonza maselo atsopano mthupi.
  7. Koma si zokhazo. Sitinazolowere kulingalira zamasamba opanda mafuta ochepa ngati gwero la mafuta omega-3, koma ngakhale broccoli ili ndi zochepa, mulingo uwu wa omega-3 ukhoza kukhala ndi gawo lofunikira pakudya. Magalamu 300 a broccoli amakhala ndi 400 mg ya omega-3 ngati alpha-linolenic acid - yofanana ndi kapisozi kamodzi ka mafuta - okwanira kupereka zotsutsana ndi zotupa.
Burokoli

Kodi broccoli ingavulaze bwanji?

Monga tafotokozera pamwambapa, sulfurofan, yomwe imapangidwa mu broccoli mbewu zikawonongeka kapena kudulidwa, ndizodzitchinjiriza motsutsana ndi tizirombo ta broccoli. Kwa tizirombo tating'onoting'ono, ndizovulaza. Kodi ndizovulaza anthu? Kamodzi m'magazi, sulfurofan amachotsedwa mmenemo mwamsanga - pambuyo pa maola atatu. Komabe, anthu omwe amakhudzidwa ndi zovuta zamankhwala, chitetezo chamthupi chofooka, chiwindi ndi / kapena matenda am'mimba amatha kukhala ndi zizindikilo zokhudzana ndi mankhwala achilengedwe m'masamba ena omwe nthawi zambiri samakhala ovulaza. Popeza sulfurofan imatha kupondereza ntchito ya chithokomiro, anthu omwe ali ndi hypothyroidism (chithokomiro chosagwira ntchito) ali bwino kugwiritsa ntchito opachika mosamala.

Ndi broccoli uti womwe ndi wathanzi - waiwisi kapena wophika?

Burokoli

Ripoti la 2008 lofalitsidwa ndi Journal of Agriculture and Food Chemistry lomwe lapeza kuti kuwira ndikuwotcha ndibwino kuteteza antioxidant a broccoli. Komabe, kuphika kumawononga vitamini C. Kafukufuku wina wasonyeza kuti broccoli yaiwisi ndiyabwino kuteteza milingo ya sulforaphane. Mwanjira ina, ngakhale mutadya broccoli yaiwisi kapena yophika, ndichofunikira pakudya koyenera.

Momwe mungaphike broccoli

Choyamba, muyenera kusankha mutu wabwino wa kabichi. Broccoli iyenera kukhala yatsopano - ngakhale wobiriwira wobiriwira, wopanda chikasu, ubuluu, mawanga amdima, komanso wandiweyani wobiriwira wobiriwira. Njira zophika zimatha kukhudza michere komanso maubwino athanzi la broccoli. Mwachitsanzo, kuwira kumatha kuchotsa mpaka 90% ya michere yamtengo wapatali kuchokera ku broccoli. Nthawi yomweyo, uvuni woyaka, wowotcha, wowotcha kwambiri ndi ma microwave amakonda kusunga michere. Ngati mukuwotcha broccoli, chitani mwachangu ndipo nthawi yomweyo ikani masamba m'madzi oundana, monga momwe zilili m'munsimu, kuti mukhalebe wobiriwira komanso wobiriwira.

Broccoli: maphikidwe

Ma inflorescence a Broccoli amagwiritsidwa ntchito pachakudya. Zitha kugwiritsidwa ntchito m'masaladi ndi mbale zosaphika kapena zophikidwa, kapena msuzi wa kirimu, wowonjezeredwa kuzinyalala ndi zokometsera zina za pies, komanso ma smoothies. Yesani mbale izi.

Broccoli omelette

Burokoli

Sakanizani broccoli muzinthu zazing'ono. Thirani madzi ½ masentimita. Wiritsani madzi ndikufalitsa kabichi inflorescence m'modzi. Cook, yokutidwa kwa mphindi 1 kapena 2. Sambani madzi, onjezerani batala ndikutsanulira mkaka wosakaniza wa dzira. Fukani ndi tchizi cha Hutsul kapena tchizi wina wodulidwa. Kenako, kuphika ndikutumikira ngati omelet wamba.

Broccoli ndi msuzi wokoma

Burokoli

Sambani mitu 2-3 ya broccoli mu inflorescence. Wiritsani madzi mu poto ndikukonzekera mbale yamadzi ozizira (makamaka ayezi) pasadakhale. Sungani ma inflorescence m'madzi otentha, kuphika kwa mphindi 1-2. Chotsani broccoli ndikuyika m'madzi oundana.

Ikani 100 ml ya kirimu (15-50%) pa chitofu kuti mutenthe. Bweretsani ku thovu laling'ono pamoto wochepa ndikuwonjezera 20-25 g wa grated Parmesan kapena tchizi wabuluu wachikuda. Muziganiza mpaka yosalala ndi kuchotsa kutentha. Tumikirani broccoli wothiridwa ndi kirimu tchizi, monga kuwonjezera pa mbale yotentha kapena ngati njira yayikulu.

Broccoli ndi msuzi wa adyo

Burokoli

Wiritsani broccoli malinga ndi Chinsinsi pamwambapa kapena chitentheni. Dulani 1-2 cloves ya adyo kudzera mu atolankhani, mchere, nyengo ndi tsabola wakuda ndikusakanikirana ndi 50-100 ml ya maolivi. Nyengo ya broccoli ndi mafuta adyo ndikutumikira. Kuti mupeze chakudya chodzaza kwambiri, onjezerani pasitala wa durum ku broccoli (1 mpaka 1). Msuziwu umayenda bwino ndi yaiwisi ya broccoli ndi saladi nawo. Ngati mukufuna, onetsani kuvala ndi mafuta a sesame ndikugwiritsa ntchito msuzi wa soya m'malo mwa mchere.

Broccoli mu uvuni

Burokoli

Chotsani uvuni ku 220 ° C. Lembani pepala lophika ndi zojambulazo za aluminium, burashi ndi mafuta a masamba. Konzaninso ma flores a broccoli ndikudzaza mafuta. Gawani mafuta pa kabichi, mopepuka mchere ndikuwaza ndi Parmesan. Kuphika kwa mphindi 15-20, khalani ngati mbale yam'mbali kapena chotenthetsera kutentha.

Siyani Mumakonda