Broccoli

Chikafu chakasvibirira chakasvibirira. Izvo zvaunoda kuziva nezve broccoli uye maitiro ekuibika

Nekuguma kwekupisa, miriwo mitsva iri kuderera, asi nerombo rakanaka, ino inguva yemabroccoli, chigadzirwa chinoshamisa. Iyi kabichi yakanyatsonaka here?

Broccoli chigadzirwa chakakosha chekudya, chakapfuma mumavitamini uye zvinovaka muviri, uye panguva imwechete yakaderera macalorie. Broccoli ndeyemhuri inorovererwa, hama dzayo inomera dzeBrussels, cauliflower, chena kabichi, kare, uye zvakare rucola, pak choy saladi, mizuna, watercress, radish, horseradish, mustard uye wasabi. Broccoli ine sulphorophane. Sezvineiwo, inogona kukuvadza kubva ku broccoli inosanganisirwa neicho chinhu, nekuti sulfurofan pachayo ine chepfu uye inoshandiswa nemuti kudzivirira kubva kuzvipukanana.

Broccoli yakagadzirwa kubva musango kabichi kumashure mumazuva ehumambo hweRoma, uye maRoma aifarira chigadzirwa chitsva zvakanyanya. Zita rekuti broccoli rinobva pazwi reItari "broccolo" - "nhungirwa yekabichi", uye mukurumbira wepasirose wemuriwo wakatanga kuuya muma1920s, kunyangwe iyo chaiyo yepamusoro yakauya pakutanga kwemireniyamu yechitatu.

Zvakanakira broccoli: chokwadi

1.100 g ye broccoli ine 55 kcal.

2. Broccoli isosi yakanaka kwazvo yevhitamini K uye C, sosi yakanaka ye folic acid, carotenodia, potasium, fiber.
3. Vitamin K inofanirwa kuti ishandiswe nemapuroteni mazhinji anobatanidzwa mukugwamba kweropa, uye zvakare anobatsira kusimbisa nyama yemapfupa, saka broccoli inokurudzirwa osteoporosis. Vakuru vanoda 1 mcg yevhitamini K pa kilogiramu yehuremu hwemuviri. Ingori 100 g yemabroccoli ane steamed anozopa muviri wako 145 mcg yevhitamini K - chinovaka icho chiri nyore kuwana kubva pakudya kwako.
4. Vitamin C inogadzira collagen, iyo inogadzira matishu nemapfupa emuviri uye inobatsira kupora kucheka nemaronda. Vitamin C ine simba antioxidant uye inodzivirira muviri kubva kune zvinokuvadza zvemahara radicals. 150g yekushandira yakabikwa broccoli ine yakawanda vitamini C seorenji uye yakanaka sosi ye beta-carotene. Broccoli zvakare ine mavitamini B1, B2, B3, B6, iron, magnesium, potasium uye zinc.
5. Fiber inosimudzira kugaya uye inobatsira kudzikisa cholesterol mwero.
6. Broccoli ine carotenoids yakadai se lutein uye zeaxanthin, iyo muna 2006 na2003 zvidzidzo zvaibatanidzwa nenjodzi yakadzikira yezvakaitika zvine chekuita nezera senge makati uye kupera kwema macular. Hupofu hwehusiku hunobatanidzwawo nekushomeka kwevhitamini A. Broccoli ine beta-carotene, iyo inoshandurwa nemuviri kuva vhitamini A.
7. Potasium icherwa uye electrolyte yakakosha kune tsinga basa uye kurova kwemoyo. Folate - Yakakosha mukugadzirwa uye kugadziriswa kwemasero matsva mumuviri.
8. Asi hazvisi izvo chete. Isu hatina kujaira kufunga nezvemafuta ane mafuta mashoma sosi yemafuta e omega-3, asi nepo broccoli iine mashoma, iyi omega-3 ichiri kugona kutora chinzvimbo chakakosha mukudya. 300 magiramu ebroccoli ane angangoita 400 mg ye omega-3 muchimiro chealpha-linolenic acid - yakafanana neyakafanana neflakisi yemafuta kapsule - yakakwana kupa mashoma anti-anogumbura mhedzisiro.

Broccoli inokuvadza sei?

Sezvambotaurwa pamusoro apa, sulfurofan, iyo inoumbwa mu broccoli kana zvirimwa zvakuvara kana kutemwa, inzvimbo yekuzvidzivirira kubva kuzvipukanana mu broccoli. Kune zvimwe tupukanana tudiki, zvinokuvadza. Zvinokuvadza kuvanhu here? Kamwe muropa, sulfurofan inobviswa pairi nekukurumidza sezvinobvira - mushure memaawa matatu. Nekudaro, vanhu vane kushushikana kwemakemikari, kushomeka kwema immune system, chiropa uye / kana zvirwere zvemudumbu zvinogona kuve nemukana wekuona zviratidzo zvine chekuita nemakemikari echisikigo mune mimwe miriwo iyo isinganyanyo kukuvadza. Sezvo sulfurofan inogona kudzvinyirira chiitiko cheiyo gland gland, vanhu vane hypothyroidism (isingashande thyroid gland) zvirinani kushandisa vashanduri nekungwarira.

Ndeipi broccoli ine hutano - mbishi kana yakabikwa?

Chirevo cha2008 chakaburitswa neRondedzero Yezvekurima uye Chikafu Chemistry chakawanikwa kufashaira uye kupisa zvine mutsindo zvakanakira kuchengetedza antioxidant zvimiro zvebrokholi. Zvisinei, kubika kunoparadza vhitamini C. Zvimwe zvidzidzo zvakaratidza kuti broccoli mbishi ndiyo yakanakisa kuchengetedza sulforaphane mazinga. Mune mamwe mazwi, kunyangwe iwe uchidya broccoli mbishi kana kubikwa, chinhu chakakosha chikamu chekudya kwakaringana.

Maitiro ekubika broccoli

Chekutanga pane zvese, iwe unofanirwa kusarudza iyo chaiyo musoro wekabichi. Broccoli inofanirwa kuve nyowani - iyo yakasvibira ruvara, isina yellowness, bhuruu, nzvimbo dzine rima, uye gobvu girini inflorescence. Nzira dzekubika dzinogona kukanganisa zvinovaka muviri uye bhenefiti mabhenefiti ebroccoli. Semuenzaniso, kufashaira kunogona kubvisa kusvika ku90% yezvakakosha zvinovaka kubva mubroccoli. Panguva imwecheteyo, kupisa, kutsvaira, kudzika-kupisa uye maovheni ewa microwave anowanzo chengetedza zvinovaka muviri. Kana iwe uri kufashaidza broccoli, zviite nekukasira uye nekukurumidza isa iyo miriwo mumvura yechando, senge mune iyo iripazasi pazasi, kuchengetedza yakajeka girini ruvara uye hwakanyanya huwandu hwemuviri.

Broccoli: mapepa

Broccoli inflorescences anoshandiswa mune chikafu. Inogona kushandiswa mumasadhi uye madhishi mbishi kana kubikwa, kana muto wekirimu, inowedzerwa kune zvinyoro uye mamwe mapai, uye muma smoothies. Edza izvi ndiro.

Broccoli omelette

Bvarura broccoli muzviduku zvidiki. Dururira ½ cm emvura mupani. Wirisa mvura uye uparadzire kabichi inflorescences mune imwechete. Cook, yakavharwa kwemaminetsi 1 kusvika ku2. Dhonza mvura, wedzera bota uye udururire mumusanganiswa wezai-mukaka. Fukidza nechingwa chakachekwa cheHutsul kana chimwe chizi. Tevere, gadzira uye ushumire senge yakajairwa omelet.

Broccoli ine muto muto

Disassemble 2-3 misoro ye broccoli mu inflorescences. Bira mvura mupoto uye gadzirira mbiya yemvura inotonhorera (kunyanya chando) pamberi. Dhadza inflorescence mumvura inodzika, bika kwemaminetsi 1-2. Bvisa broccoli woisa mumvura yechando.

Isa 100 ml yekirimu (15-50%) pachitofu kuti upise. Uyai nemabhuru madiki pamusoro pemoto wakadzika uye wedzera 20-25 g ye grated Parmesan kana ruvara rwebhuruu chizi. Kurudzira kusvikira wakatsetseka uye bvisa kubva pamoto. Shumira broccoli yakanyoroveswa nekirimu chizi, sekuwedzera kune inopisa ndiro kana sosi huru.

Broccoli negariki muto

Bira broccoli zvinoenderana neresipi iri pamusoro kana kuipisa. Darika 1-2 clove yegariki kuburikidza nemuchina, munyu, mwaka nemhiripiri nhema uye sangana ne50-100 ml yemafuta emuorivhi. Nyora iyo broccoli negariki mafuta uye shumira. Kuti uwane chikafu chekuzadza, wedzera durum gorosi pasita kune broccoli (1 kusvika 1). Iyi sosi inoenda zvakanaka neyakajeka broccoli uye masaradhi nayo. Kana zvichidikanwa, natsa kupfeka nesameame mafuta uye shandisa soy muto panzvimbo yemunyu.

Broccoli muchoto

Preheat oven kusvika 220 ° C. Tambanudza pepa rekubheka nealuminium pepa, bhura nemafuta emiriwo. Ronga marocrocoli florets uye anodonhedza mafuta zvakare. Paridza mafuta pamusoro pekabichi, zvishoma munyu uye kusasa neParmesan. Bika kwemaminetsi gumi nemashanu kusvika makumi maviri neshanu, shanda sedivi rekudyara kana sechikafu chinodziya.