I-Artichokes inomlando othakazelisayo. AmaGreki asendulo ayekholelwa ukuthi njengesijeziso sokumkhohlisa, uZeus waguqula umthandi wakhe uCynara waba i-artichoke. E-Italy nakwezinye izindawo zaseMedithera, ama-artichokes ayebhekwa njengento epholile kanye ne-aphrodisiac.
Namuhla kunezinhlobo ezingaphezu kwezingu-100 ze-artichokes, ezisukela ngosayizi (kusuka kumntwana kuya kumjumbo), umbala (kusuka obala obumnyama kuya obubende) nokuma (kusuka emikhakheni emikhulu kuze kube yinde, amasilinda e-oval).
I-artichokes inamaphuzu amancane emaqabunga awo okufanele asuswe ngaphambi kokudla.
Iningi lama-artichokes e-United States livela eCalifornia. I-peak artichoke inkathi yonyaka ka-spring, kodwa ingaba khona unyaka wonke.
| Ama-Artichoke Amaqiniso Okudla | |
|---|---|
| Usayizi Wokukhonza 1 Okuphakathi, okuphekwe ngaphandle kosawoti, Ukukhonza (120 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 64 | |
| Ama-calories avela ku-Fat 2 | |
| Ingqikithi yamafutha 0.4g | 0% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0.2g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 120mg | 5% |
| Potassium 474mg | 14% |
| Ama-carbohydrate 13g | 4% |
| I-Fiber Diet 7g | 28% |
| Ama-Sugars 1.2g | |
| Amaprotheni 3.5g | |
| I-Vitamin A 0% · I-Vitamin C 15% | |
| I-calcium 3% · I-Iron 4% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Elinye i-artichoke eliphakathi liqukethe ama-calories angu-60 kanye nama-gram angu-7 we-fiber, okwenza cishe ingxenye eyodwa kwezintathu zezidingo zakho ze-fiber zansuku zonke. Ama-Artichokes agcwalisa kakhulu ukudla. Uma ulungiselelwe ngamafutha amancane, ziyikhalori ephansi, ukukhetha okuphansi kokudla kwamafutha. Qaphela lapho udla izinto ezinjenge-artichokes ezithosiwe futhi ezigxotshiwe njengoba lezi zikhethelo zokudla zicebile ngamafutha nama-khalori.
Izinzuzo zezempilo ze-Artichokes
I-artichoke eyodwa ephezulu i-fibre, i- vitamin K , ne-folate futhi ingumthombo omuhle we-magnesium, i-potassium, ne-vitamin C.
I-Vitamin K iyi-vithamini enamafutha anesisindo esibalulekile ekutheni impilo ye-bone ne-clotting yegazi. Uma ungumuntu othatha i-Coumadin, kubalulekile ukuqinisekisa ukuthi ukudla kwakho kwe-vitamin K kuyahambisana, okusho ukuthi udla ngesilinganiso esifanayo semifino eluhlaza nsuku zonke.
Xoxa ngamazinga akho nodokotela wakho ukuze ukwazi ukuqonda okungcono.
I-Folate ibalulekile ekuvimbeleni ukukhubazeka kwe-neural tube kanye nokubunjwa kwamangqamuzana egazi obomvu kanye ne-magnesium iyi-mineral ebalulekile ekuqhutshweni kwe-nerve ne-muscle.
I-Potassium ingasiza ekunciphiseni ukucindezeleka kwegazi kanye nevithamini C yi-vithamini ebalulekile engenawo amanzi esiza ukulungisa amangqamuzana, ukukhulisa umkhuhlane kanye nokudlala indima ekugugeni.
Ucwaningo lubonisa ukuthi i-artichokes ingaqukatha izindawo eziphikisana ne-carcinogenic futhi zingasiza ukwehlisa i-cholesterol.
Uzihlanza Kanjani Futhi Usike Ama-Artichokes?
I-artichokes ingahlukaniswa ngokuhlukile ngokusekelwe endleleni yakho yokupheka. Ukuze uqalise, ufuna ukunciphisa isiteji esingezansi futhi unqume amanye amaqabunga amahlombe aphezulu kanzima. Vula isikhumba sangaphandle esiqinile kanye namaqabunga angaphandle. Lokhu kuhle i-artichoke yamafutha ne-steamed.
Uma ufuna ukufaka i-artichoke, uzokwenza okufanayo, uqale ngokuqeda phansi futhi phezulu bese usika amanye amaqabunga aqinile. Okulandelayo, uzokhipha umcibisholo, mhlawumbe nge-spoon noma ukumisa ummese ukuze uphume ingxenye engumuthi wezinyosi.
Uma ufuna ukugibela i-artichoke yakho, landela izinqubo ezifanayo futhi emva kokukhipha umcibisholo, uzobe uqota i-artichoke phansi.
Noma kunini uma uhlanza i-artichoke, ufuna ukuyilahla ngamanzi ngelamula neqhwa ukuyigcina ilungile futhi iluhlaza.
Udla kanjani i-Artichoke?
Ama-Artichokes angasabisa, kodwa uma udla eyodwa, uzofuna ukudla enye. Ukuze uthole isiqondiso ngesinyathelo ngesinyathelo sokuthi ungadla kanjani i-artichoke, hlola ividiyo ye-California Artichoke Advisory Board: Ungadla kanjani i-Artichoke.
Ukuthatha nokugcina ama-Artichokes
I-artichokes ingathengwa okusha, efriziwe, emathinini noma emanzini.
Uma ubheka ukuthenga ama-artichokes amasha, gwema labo abanezindawo ezimnyama noma amaqabunga ahlukanisa futhi ukhethe lezo eziqinile, ngamaqabunga aphethwe kahle anesizungu ngobukhulu bawo.
Gcina ama-artichokes amasha esikhwameni seplastiki kuze kube yizinsuku ezinhlanu futhi ugweme ukugeza kuze nje nje ngaphambi kokupheka.
Uma uthenga ama-artichokes ekheniwe, kungaba ngcono ukugwema labo abahlanjululwa ngamafutha noviniga njengoba lezi zinhlobo ze-artichokes zivame ukuphakama ngama-calories kanye ne-sodium. Uma kufanele uthenge okusemathinini, qiniseka ukuthi uwahlanza ngaphambi kokusetshenziswa.
Ama-artichokes afriziwe angagcina efrijini ngezinyanga eziyisithupha kuze kube ngonyaka-kodwa akulimazi ukubheka okuhle kakhulu ngosuku.
Izindlela Ezempilo Zokulungisa I-Artichokes
I-Artichokes iyengeza kakhulu kuma-saladi, amasangweji, nezitsha zokusanhlamvu. Kungaba yinto enhle yokugcoba izinambuzane kanye nokwengeza kokugcwalisa izobho. I-Artichokes ingeza umbala, ukuthungwa, nokugcwalisa i-fibre eqanda nemifino yemifino. Uma ufuna ukuzama ama-artichokes ashicilelwe, unganciphisa amafutha nama-khalori ngokusebenzisa ukugxila kwakho kancane-ukwengeza ukunambitheka okungeziwe kube "okunzima" kugalikhi bese wengeza amanye amakhambi nezinongo ku-recipe yakho.
Ukupheka nge-Artichokes
Uma ufuna indlela ehlukile yokuqala usuku lwakho, cabanga ngokungeza ama-artichokes ekudleni kwakho kwasekuseni-uzoqiniseka ukuthi uhlala ugcwele kuze kube semini. Thola ezinye imibono yokuthi ungeza kanjani ama-artichokes ekudleni kwasemini nakudla naye.
- Slow Cooker Frittata nge-Artichoke Hearts and Pepper
- I-Halibut nge-Artichokes Braised ne-Lemon
- I-Artichoke, i-Basil ne-White Bean Soup
> Imithombo:
> I-California Artichoke Advisory Board. Indlela yokudla i-artichoke. http://artichokes.org/how-to-eat
> I-Linus Pauling Institute. Micronutrients zempilo. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf
> Welland, uDiane. Ama-artichokes. Ukudla nokudla. 2016; 32-33.