Ama-calories ngo-Ukholiyali Nezidingo Zempilo Yabo
Njengoba kuphakama i-carb ephansi, i-ketogenic, ne- Paleo , i-cauliflower isibe yimifino engavamile kakhulu futhi ethandekayo. Ukholifulawa uvame ukubizwa ngokuthi inkosi yaseBrassica noma iklabishi. Izitshalo zalo ziveza ama-florets amhlophe ahlanzekile angaba nombala, ngokuvamile ephuma ezinhlungwini ezinhle nama-oranges.
Ukholifulawa ungapheka wonke, uphuthukiswe, noma uthweliswe ema-florets ukuze uqhume, u-blanching, uvuselele-ukunambitheka nokugcoba.
Ungakwazi ukufaka kalula ukudla kokudla okuyi-starchier, njengamazambane kanye nelayisi, futhi kunomsoco kakhulu, kunezela amavithamini, amaminerali, ama-antioxidants, kanye ne-fiber. Uma wenza ikholifulawa "ilayisi" njengokufaka okusanhlamvu okusanhlamvu, usuke wengeze kalula imifino eyengeziwe ekudleni kwakho ngamakhilori amancane ne-carbohydrate.
Ukholifulawa uyatholakala unyaka wonke, ikakhulukazi sekwephuzile ukuwa entwasahlobo.
| Amaqiniso weNauliflower Ukudla okunomsoco | |
|---|---|
| Ukukhonza Usayizi 1/2 indebe ephekwe (1 "izingcezu) (62 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Ama-calories 14 | |
| Ama-calories avela ku-Fat 3 | |
| Ingqikithi yamafutha 0.3g | 0% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0.1g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 150mg | 6% |
| Potassium 88.04mg | 3% |
| Ama-carbohydrate 2.5g | 1% |
| I-Fiber Diet 1.4g | 6% |
| Ama-Sugars 1.2g | |
| Amaprotheni 1.1g | |
| I-Vitamin A 0% · I-Vitamin C 46% | |
| I-calcium 1% · I-Iron 1% | |
* Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Ukholifulawa yi-calorie ephansi kakhulu, umthombo wezitshalo eziphansi wamafutha, aqukethe ama-calories angu-14 no-0.3 g wamafutha enkomishi yesibili ephekwe ukukhonza.
Izinzuzo zezempilo zeCauliflower
Ukholifulawa ungumthombo omuhle kakhulu we-fiber, ingxenye engapheliyo ye-carbohydrate esiza ukukugcina ugcwele, ukhiphe i-cholesterol kude nenhliziyo yakho, futhi uchithe i-cholesterol ephansi. Abantu abadla ukudla okuphezulu kwe-fiber bavame ukugcina izinsimbi ezinempilo futhi basengozini encane yokuthuthukisa isifo senhliziyo nesifo sikashukela.
Ukholifulawa umthombo omuhle kakhulu wokuqinisa amandla omzimba u-vithamini C. I-Vitamin C iyisici esibalulekile ekukhuliseni ukuguga nokukhishwa kwamaseli.
Ngaphezu kwalokho, i-cauliflower ngumthombo omuhle kakhulu wevithamini K kanye ne-folate kanye nomthombo omuhle we- vitamin B6 ne-potassium.
Okokugcina, i-cauliflower ingenye yemifino e-cruciferous eye yaboniswa ukuthi inezindawo zokulwa nomdlavuza. Ibuye ibe nezinga eliphakeme kakhulu lama- phytonutrient antioxidant futhi kukhona ubufakazi bokuthi lezi zinto zenza ukuba ikholifulawa ibe nezindawo zokulwa nokuvuvukala, futhi ziwusizo ekuvimbeleni izinkinga zomzimba nezomzimba.
Yini Ebangela Amachashaza Asemakhaleni Ezinhlobonhlobo Zesiliva?
Ukuguqulwa kwamabala ngokuvamile kufana nezindawo eziluhlaza ezimnyama ezivela ngenxa ye-oxidation. Ukuxutshwa kwenzeka ngenxa yokuvezwa isikhathi eside ekukhanyeni nasemoyeni, okwenzeka ngokwemvelo i-cauliflower ende igcinwe. Uma amabala ayengavamile, ungamane uwaqede ngomese. Kodwa-ke, uma amabala anombala omnyama kunombala omnyama futhi ukuthungwa kungama-mushy noma uma i-cauliflower inika i-off-putting odor, kungcono ukulahla i-cauliflower njengoba lokhu kubonisa ukuthi kuyaphazamiseka.
Ukuthatha Nokugcina Ukholifulawa
Khetha i-cauliflower eqinile, izinhloko ezihlanganisiwe ezivalwe ngokuqinile.
Ama-florets akufanele abe ne-yellowing, ngoba lokhu kuyinkomba yokuthi ukholifulawa livuthiwe ngokweqile. Noma yikuphi amaqabunga ahlanganisiwe kufanele abe aluhlaza okwesibhakabhaka futhi aluhlaza. Nqaba noma yikuphi amakhanda abonisa izimpawu zokunakekelwa, ngoba lokho kuyisiqalo sokuqothulwa.
Ukholifulawa uphelele kakhulu, ngakho-ke kufanele ugcinwe ubanda futhi ugoqwe ngokuqinile. Yigcine esiqandisini emaphaketheni ayo okuqala. Uma ingazange ifakwe, yibophe ngokuqinile ngokugoqa okucacile ngaphambi kokugcina. Ungayigeza kuze kube yilapho usulungele ukuyipheka.
Izindlela Ezempilo Zokulungisa Ukholifulawa
I-cauliflower ephuzile iphunga elimnandi, elimnandi ukuze lisebenze njengendishi yangasese kuya enkambweni yakho eyinhloko, njenge-sandwich topper, noma ukwengeza ivolumu nokuthungwa kuya isobho.
I-saute, i-steam, noma umane udla i-cauliflower eluhlaza ukuze ungeze amavithamini, amaminerali, ivolumu, ne-fiber ekudleni kwakho.
Ungasebenzisa futhi i-cauliflower ngokufaka amazambane ahlambulukile kanye nelayisi .
> Imithombo:
> Labensky, SR, Hause, AM. Ukupheka: I-Bookbook yezinto ezisemqoka ezikhulayo. I-3rd ed. River Upper Sadle, NJ: Prentice Hall, 2003: 616-617.