Ama-calories nemisebenzi yabo yezempilo
Izitshalo zaseBrussels sezizungeze amakhulu eminyaka, kuqala zihlonywe cishe ngo-1700. Ungathenga amahlumela aseBrussels ezikhwameni ngehlumela ngalinye elilodwa eliye lahlulwa isitshalo salo elimnyama noma ungathenga isitshalo se-Brussels sehlumela, esinezinhloko ezincane zamahlumela aseBrussels uhlangothi oluhle emaceleni. Noma yikuphi, baveza ukunambitheka okunamandla kanye nombili ngokudla inyama nama nati.
Amahlumela aseBrussels abanzile atholakale unyaka wonke. Kunezinhlobo eziningana zezitshalo ezintsha zaseBrussels, okuyinto eyinhloko yonyaka kaNovemba kuya kuFebhuwari.
Amahlumela aseBrussels aphansi e-carbohydrate nama-khalori futhi aqukethe inani elikhulu lokugcwalisa i-fiber.
| AmaBrazil asehluma amaqiniso okudla | |
|---|---|
| Ukukhonza Usayizi 1 inkomishi ephekwe ngamanoni (155 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 56 | |
| Ama-calories avela ku-Fat 7 | |
| Ingqikithi yamafutha 0.8g | 1% |
| I-Satatated Fat 0.1g | 1% |
| I-Polyunsaturated Fat 0.3g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 33mg | 1% |
| Potassium 491.83mg | 14% |
| Ama-carbohydrates 11g | 4% |
| I-Fiber Diet 4.1g | 16% |
| Ama-sugar Sugar 2.7g | |
| Amaphrotheni 4g | |
| I-Vitamin A 24% · I-Vitamin C 160% | |
| I-calcium 6% · Iron 10% | |
> * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Enye indebe yamahlumela aseBrussels ephekwe, enothile ngaphandle kwamafutha, aqukethe cishe ama-khalori angu-56 kanye no-4.1 amagremu we-fibre, okwenza ukhalori oluphansi, ukudla okuphezulu kwe-fiber. Cabanga ukuthi usebenzise amafutha amangakanani lapho ulungiselela amahlumela aseBrussels, njengoba eziningi zokupheka zibiza ibhotela kanye nebhethoni futhi zingenza ngokushesha ukudla okukhalori oluphansi ikhalori elilodwa.
Izinzuzo zezeMpilo ze-Brussels Sprouts
Amahlumela aseBrussels angumthombo omuhle kakhulu wefayibha, equkethe cishe amaphesenti angu-16 ezidingo zakho zansuku zonke ekomelweni elilodwa eliphekweyo.Izinkinga yi-part indigestible ye-carbohydrate esiza ukukugcina ugcwele, udonsa i-cholesterol kude nenhliziyo, ilawula amathumbu, futhi ingasiza ukuze kuqiniswe ushukela wegazi.
Ziwumthombo omuhle kakhulu wevithamini C no- vitamin K , enkomishi ehlinzeka ngaphezu kwemfuneko yosuku lala mavithamini. I-Vitamin C iyinto ebalulekile yamavithamini enamanzi anesisindo esiza ukulungisa izicubu, ukuthuthukisa umkhuhlane futhi kungasiza ekugugeni. I-Vitamin K iyi-vithamini ebalulekile enamafutha anesisindo edlala indima ekwenzeni amathambo kanye ne-clotting igazi. Kulabo abaseCoumadin, kubalulekile ukugcina ukudla kwakho kwe-vitamin K kuyaguquguquka. Yenzani ukudla okulinganayo kwemifino eluhlaza, njengamahlumela aseBrussels, broccoli, isipinashi, ne-kale nsuku zonke.
Ziwumthombo omuhle kakhulu wevithamini A, i-folate, ne-manganese, nomthombo omuhle we-vitamin B6 ne-thiamine.
Ngaphezu kwalokho, amahlumela aseBrussels angomunye wemifino e-cruciferous ekhonjiswe ukuthi inezindawo zokulwa nomdlavuza. Kunobunye ubufakazi bokuthi lokhu kungafezwa ngokuyingxenye ngokusungula ezinye izinhlobo ze-enzyme esibindi, ezibophezela kumagciwane.
Imibuzo Ejwayelekile Ngamahlumela aseBrussels
Ngimvimbela kanjani ukuthi amahlumela ami angabi ababi, abomvu, nama-mushy?
Isihluthulelo sokwenza ihlumela elimnandi elikhangayo nelaseBrussels ukugwema ukupheka ngokweqile. Ukupheka ngokweqile kungabangela ukuthi imibala ibonakale, ibonakale i-drab ne-khaki emvelo.
Ukunciphisa isikhathi sokupheka ungavimba amahlumela akho eBrussels kuqala.
Lokhu kuzosiza ukukhanyisa okuluhlaza kubo, futhi. Bayibeke emanzini abilayo ngamanzi angama-30 bese ubathumela ekugezeni kwe-ice ukuze unciphise inqubo yokupheka. Uma usulungele ukuwalungiselela ukuwasebenzisa, upheke njengoba uthanda futhi usebenze ngokushesha.
Ukuthatha nokugcina amahlumela aseBrussels
Amahlumela aseBrussels angathengwa amasha noma aqhwaqwe. Khetha amahlumela amancane, eqinile ahlangene futhi anzima. Amahlumela amakhulu kakhulu ama-3/4 kuya ku-1 1/2 amasentimitha (2 kuya ku-4 cm) ububanzi. Kufanele zivele ziluhlaza okwesibhakabhaka futhi zikhululekile.
Londoloza amahlumela aseBrussels engahlanjululwanga esikhwameni esingazimele esiqandisini.
Sebenzisa ngaphakathi kwezinsuku ezintathu noma ezine.
Izindlela Ezempilo Zokulungisa Amagatsha EBrussels
Amahlumela aseBrussel angatshawa, agwetshiwe, agwebuke-othosiwe, noma agwetshwe ukuze asetshenziswe ngezigqila. Ziyisidlo sokudla esidumile emidlalweni encane ye-carbohydrates, mhlawumbe ngenxa yobumnandi, inhliziyo nenambithelo enamandla, ye-nutty. Ziphuze nje ngomuthi omncane usawoti, pepper, namafutha omnqumo noma uzifake phezulu ngokufaka izinhliziyo ezinomsoco onempilo nezinongo.
Hlela ukugwema ikhalori ephakeme, izindlela zokupheka ezinamafutha aphezulu okusebenzisa inani elikhulu lebhotela, ushizi, ukhilimu, noma inyama ephilisiwe njenge-bacon. Lezi zokupheka zingaba ikhalori ephezulu kakhulu namanoni angenampilo.
Ukupheka Ngezihlahla ZaseBrussels
Abantu abaningi benza ubuso obomuncu lapho becabanga ngamahlumela aseBrussels, kodwa lo mifino unomsoco futhi unomsoco uma ulungiselelwe kahle. Nikeza amahlumela akho inzuzo futhi uzame lezi zokupheka.
- I-Easy Roasted Brussels amahlumela
- I-Brussels Sprout uSlawlaw
- I-Shredded ne-Roasted Brussels ihlume ngama-almonds nama-almonds nama-parmesan
> Imithombo:
> Labensky, SR, Hause, AM. Ukupheka: Incwadi yezincwadi zokuCulinary Fundamentals. I-3rd ed. River Upper Sadle, NJ: Prentice Hall, 2003: 617.