Koliflower ine zvakawanda zvinovaka muviri Koliflower ine carbs shoma asi ine vhitamini C yakawanda, potassium, calcium, uye fiber. Iinewo huwandu hune mwero hwevhitamini K1, sulforaphane, glucosinolates, carotenoids, uye indole-3-carbinol. Uye zvino nezve mabhenefiti ega ega ezvikafu izvi.
vhitamini C Vitamin C inodiwa nemuviri pakugadzirwa kwe collagen, imwe yemapuroteni akakosha anobatanidzwa mukuumbwa kwekubatanidza tishu, uye synthesis ye glutathione, iyo inowedzera immune immune uye inodzivirira masero nematishu kubva kune emahara radicals. Vhitamini C inonyatsonzwa kupisa, saka cauliflower inonyanya kubikwa pamhepo yakaderera kana kudyiwa iri mbishi. Sulforaphane Sulforaphane ndiyo inokonzeresa kunhuhwirira kunoshamisa mukicheni kana uchibika miriwo yecruciferous senge cauliflower. Sulforaphane ine zvimiro zvine simba kwazvo: inodzivirira muviri kubva kune chero kuzvimba uye cancer. Pamwe chete neglutathione, inobatsira kubvisa chepfu kubva mumasero emuviri. Glucosinolates uye indole-3-carbinol Kufanana nesulforaphane, glucosinolates ine sarufa, iyo inopa kunhuhwirira kwakashata. Mumuviri, glucosinolates yakaputsika uye inoita biologically active compounds - indoles, nitriles, thiocyanates uye isothiocyanates. Zvidzidzo zvakaratidza kuti izvi zvinosanganiswa, kunyanya indole-3-carbinol, zvakakwanisa kudzivirira kukura kwegomarara mumakonzo nemakonzo. Glucosinolates inodzivirirawo sero DNA kubva mukukuvadzwa uye ine anti-kuzvimba zvinhu.
Pane pfungwa yokuti glucosinolates inokanganisa kushanda kwechirwere chetachiona, kunyanya kune vanhu vane iodine yakaderera mumuviri. Kana iri nyaya yako, iva nechokwadi chekubikira cauliflower. Uye kana uine kudzivirirwa kwakanaka, unogona kudya cauliflower mbishi (asi zviri nani mune zviduku). Vhitamini K1 Koliflower inewo vhitamini K1 (31 mg/100 g). Kana muviri ukagamuchira vhitamini K1 yakakwana, unokwanisa kuigadzira muvhitamini K2. Zvose izvi mavhithamini zvakakosha pakugadzirisa ropa kwakakodzera. Nenzira, vitamini K2 inowanikwawo mune zvimwe zvekudya, zvakadai sebhota.
Kubika miriwo hakurasikirwe nevhitamini K1, uye maererano nezvimwe zvidzidzo, kubika microwave kunovandudza kubatwa kwevhitamini iyi (kunyangwe ichi chisiri chikonzero chekuti nditange kushandisa microwave).
Nzira yekubika zvakanaka cauliflower
- bika mubhaira kaviri kusvika al dente - bika muchoto pane tembiricha yakaderera (pasi pe160C) - fry mupani pamusoro pekupisa kwakaderera.
Kune akawanda akanakisa cauliflower mabikirwo kunze uko. Kana uri kuedza kuderedza carbs uye iwe wakadyiswa nemupunga, iwe uchada iyi recipe. Koliflower ine lime uye cilantro
Ingredients: 1 musoro cauliflower 2 maspuni asina kunyungudutswa ruomba (unosarudza nemakwenzi) muto we1 lime 2 maspuni mafuta emuriwo ½ kapu yakachekwa nyowani cilantro yegungwa munyu kuravira 1 gunde rehanyanisi yegirini, yakagurwa (kusarudza)
Recipe: 1. Mune blender kana pa grater, geda cauliflower kusvika kuhukuru hwezviyo zvepunga. 2. Sungunusa bhotela mune pani inopisa pamusoro pekupisa uye zvishoma fry cauliflower, ichikurudzira nguva dzose uye kushandura (5-10 maminitsi). 3. Wedzera lime juice, mafuta emiriwo, cilantro uye munyu kuti toravira. Kanda zvinyoro, ronga pamahwendefa, usasa nehanyanisi yakasvibirira uye ushumire. Nakidzwa nekudya kwako! Kwakabva: Dudziro: Lakshmi