Kolifulawa ali ndi zakudya zambiri Kolifulawa ali ndi ma carbs ochepa koma ali ndi vitamini C, potaziyamu, calcium, ndi fiber. Lilinso ndi vitamini K1 yochuluka, sulforaphane, glucosinolates, carotenoids, ndi indole-3-carbinol. Ndipo tsopano za ubwino uliwonse wa zakudya zimenezi.
vitamini C Vitamini C chofunika ndi thupi kupanga kolajeni, mmodzi wa zofunika kwambiri mapuloteni nawo mapangidwe connective minofu, ndi synthesis wa glutathione, amene timapitiriza chitetezo cha m`thupi ndi kuteteza maselo ndi zimakhala ku free ankafuna kusintha zinthu mopitirira. Vitamini C imakhudzidwa kwambiri ndi kutentha, choncho kolifulawa amaphika bwino pa kutentha kochepa kapena kudyedwa yaiwisi. Sulforaphane Sulforaphane ndizomwe zimayambitsa kununkhira kodabwitsa kukhitchini mukamaphika masamba a cruciferous ngati kolifulawa. Sulforaphane ili ndi mphamvu zamphamvu kwambiri: imateteza thupi ku kutupa ndi khansa. Pamodzi ndi glutathione, zimathandiza kuchotsa poizoni m'maselo a thupi. Glucosinolates ndi indole-3-carbinol Monga sulforaphane, glucosinolates ali ndi sulfure, yomwe imatulutsa fungo loipa. M'thupi, ma glucosinolates amathyoledwa ndipo amapanga mankhwala opangidwa ndi biologically - indoles, nitriles, thiocyanates ndi isothiocyanates. Kafukufuku wasonyeza kuti mankhwalawa, makamaka indole-3-carbinol, adatha kuteteza kukula kwa khansa mu makoswe ndi mbewa. Glucosinolates amatetezanso DNA ya cell kuti isawonongeke komanso imakhala ndi anti-inflammatory properties.
Pali lingaliro lakuti glucosinolates imakhudza kwambiri ntchito ya chithokomiro, makamaka mwa anthu omwe ali ndi ayodini ochepa m'thupi. Ngati ndi choncho, onetsetsani kuti muwiritsa kolifulawa. Ndipo ngati muli ndi chitetezo chokwanira, mutha kudya kolifulawa yaiwisi (koma bwino pang'ono). Vitamini K1 Kolifulawa alinso ndi vitamini K1 (31 mg/100 g). Thupi likalandira vitamini K1 wokwanira, limatha kupanga vitamini K2. Mavitamini onsewa ndi ofunikira kuti magazi azitsekeka bwino. Mwa njira, vitamini K2 imapezekanso muzakudya zina, monga batala.
Kuphika masamba sikutaya vitamini K1, ndipo malinga ndi kafukufuku wina, kuphika mu microwave kumapangitsanso kuyamwa kwa vitaminiyi (ngakhale ichi sichinali chifukwa choti ndiyambe kugwiritsa ntchito microwave).
Kodi bwino kuphika kolifulawa
- wiritsani mu boiler iwiri mpaka al dente - kuphika mu uvuni pa kutentha pang'ono (pansi pa 160C) - mwachangu mu poto pa moto wochepa.
Pali maphikidwe abwino kwambiri a kolifulawa kunja uko. Ngati mukuyesera kuchepetsa ma carbs ndipo mwadyetsedwa ndi mpunga, mungakonde izi. Kolifulawa ndi mandimu ndi cilantro
Zosakaniza: 1 mutu kolifulawa Supuni 2 unsalted batala (ngati mukufuna ndi zitsamba) madzi a mandimu 1 2 supuni ya mafuta masamba ½ chikho akanadulidwa mwatsopano cilantro nyanja mchere kulawa 1 wobiriwira anyezi phesi, akanadulidwa (ngati mukufuna)
Chinsinsi: 1. Mu blender kapena pa grater, perani kolifulawa kukula kwa mpunga. 2. Sungunulani batala mu frying poto pa sing'anga kutentha ndi mopepuka mwachangu kolifulawa, oyambitsa nthawi zonse ndi kutembenuka (5-10 mphindi). 3. Onjezerani madzi a mandimu, mafuta a masamba, cilantro ndi mchere kuti mulawe. Sakanizani mofatsa, konzani pa mbale, kuwaza ndi anyezi wobiriwira ndikutumikira. Sangalatsidwani ndi chakudya chanu! Gwero: Kumasulira: Lakshmi