Ama-calories nemisebenzi yabo yezempilo
I-Broccoli iyimifino ebaluleke kakhulu eyingxenye yezitshalo zeBrassica . Luhlobo lwembali futhi lunomuthi oqinile, ophakathi nendawo yamaqabunga aluhlaza okwesibhakabhaka kanye ne-florets eluhlaza (kunezinhlobo ezithile ezibomvu). I-Broccoli iye yahlukaniswa phakathi kwemifino enomsoco kakhulu futhi, uma iphekwe kahle, ingaba yinto ejabulisayo kunoma yisiphi uhlelo lokudla.
Kunezinhlobonhlobo eziningi ze-broccoli, eyaziwa kakhulu ngokuthi yi-head broccoli ekhanda. Ezinye izinhlobo zibandakanya i-broccoli rabe, i-broccoli yase-Chinese, ne-Italian heirloom.
I-Broccoli iyatholakala fresh futhi efriziwe. I-broccoli esheshayo iyatholakala unyaka wonke ngenkathi yokuphakama kusukela ngo-Okthoba kuya ku-Ephreli.
| Ama-Broccoli Nutrition Facts | |
|---|---|
| Ukukhonza Usayizi 1 inkomishi eqoshiwe eluhlaza (91 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 31 | |
| Ama-calories avela ku-Fat 3 | |
| Ingqikithi yamafutha 0.3g | 0% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 30mg | 1% |
| Potassium 288mg | 8% |
| Ama-carbohydrates 6g | 2% |
| I-Fiber Diet 2.4g | 9% |
| Ama-Sugars 1.5g | |
| Amaprotheni 2.5g | |
| I-Vitamin A 11% · I-Vitamin C 135% | |
| I-calcium 4% · I-Iron 4% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Ngama-calories angama-30 kuphela indebe, i-broccoli iyinto evelele emapulangwe abantu abheke kokubili ukulahlekelwa isisindo noma ukuzuza imisipha. Ukubalwa kwekhalori ephansi akufanele kukukhohlise noma kunjalo. Le mifino igcwele-amaprotheni, i-fibre, i-potassium, ne-vitamin C.
Izinzuzo zezempilo ze-Broccoli
I-Broccoli iyimifino ecebile enefayibha, equkethe cishe amaphesenti ayisishiyagalolunye wezindleko zansuku zonke kwelinye indebe eluhlaza. I-fibre, ingxenye engasetshenzisiwe ye-carbohydrate, ingasiza ukunciphisa i-cholesterol, ikhuthaze impilo yezinyosi, ilawule ushukela wegazi, futhi isize ekulahlekeni kwesisindo.
I-broccoli nayo igcwele amavithamini namaminerali.
Umthombo omuhle kakhulu wevithamini C (oqukethe okungaphezu kosuku olufanele) kanye ne- vitamin K, umthombo omuhle kakhulu wezinto eziphilayo, nomthombo omuhle we-Vitamin A, ama-manganese, i-potassium, nama-vitamini B. I-Broccoli nayo ingumthombo omuhle we-calcium esekelwe kwisitshalo.
Imiphumela ixubekile, kepha ezinye izifundo zikhomba ukuthi ukudla okuningi okuyi-vegetiferous, njenge broccoli kunganciphisa ingozi yezinhlobo ezithile zomdlavuza (i-prostate, i-lung, isifuba). I-broccoli iqukethe iqembu lezinto ezibizwa ngokuthi i-glucosinolates, eziyimakhemikhali equkethe isulfure. Lezi zinto zinika u-broccoli iphunga elimnandi.
Uma kugaywa futhi ngesikhathi sokulungiselela ukudla, i-glucosinolates idilizwa futhi ifomu izinhlanganisela ezaziwa ngokuthi indoles, nitriles, thiocyanates, kanye nesothiocyanates. Uhlobo olulodwa lwe-indole, olubizwa ngokuthi i-indole-3-carbinol kanye ne-sulforaphane (i-isothiocyanate) luye lwahlolwa kaningi ngenxa yezenzo zabo ze-antiticancer.
I-Broccoli ingenye yezinto zokudla ezinamazinga aphakeme kakhulu we-phytonutrients antioxidant ngesisekelo sekhalori ngalinye. Ama-Antioxidants asiza ukulwa nama-radicals mahhala angabangela ukuvuvukala nezifo.
Kungani I-Broccoli Yami Iphenduka Ngobunqunu?
Isizathu esivame kakhulu ukuthi imifino enhle eluhlaza okombala efana ne-broccoli ikhiqiza i-khaki eluhlaza okwesibhakabhaka ingenxa yokupheka ngokweqile.
Ngokuvamile, i-broccoli izoqala ukuvula umbala we-drab ngemva kokupheka imizuzu engaba ngu-7.
Uma wazi ukuthi uzodla i-broccoli ngaso leso sikhathi, shayela noma ushaye ngokushesha bese ukhonza. Uma kunjalo, uhlela ukupheka kamuva, ungayigcoba ukuze ulondoloze amavithamini, amaminerali, nombala.
Inqubo ye-blanching ipheka ukudla kancane futhi isusiwe ukususa flavour engathandeki, ukunciphisa ukudla okuqinile, ukubeka imibala nokunciphisa izikhathi zokupheka zokugcina. I-Blanching iyashesha. Ukugcoba, faka i-broccoli, i-floret eyodwa ngesikhathi, ungene emanzini abilayo usawoti bese uyisuse ngemuva kwemizuzwana engama-30. Masinyane shayela u-broccoli emanzini e-ice.
Ibhuku lokugeza liyaqeda inqubo yokupheka futhi kusiza ukubeka umbala. Uma usulungele ukusebenzisa i-broccoli yakho ukuyipheka ngendlela oyifunayo.
Ukuthatha nokugcina i-Broccoli
Khetha ama-broccoli ama-stalks amasha nama-compact clusters we-florets omnyama avaliwe omnyama. Gwema izitshalo ngezimbali eziphuzi.
Ukuze ugcine i-broccoli fresh, uyibeke esikhwameni esingazimele esithombeni esiqandisini izinsuku ezimbalwa.
Ungathenga futhi i-broccoli efriziwe evame ukuhamba izinyanga eziyisishiyagalombili kuya kweshumi. Uma ufuna ukukhipha i-broccoli yakho, vala kuqala bese uyigcina efrijini kusiqukathi esingazimele.
Izindlela Ezempilo Zokulungisa I-Broccoli
I-broccoli ingadliwa eluhlaza, njenge-crudite noma i-slaw, noma ingalungiswa ngokusebenzisa izindlela ezihlukahlukene zokupheka. I-steam, i-saute, noma i-broccoli ebisiwe ukuze uncoma ukudla okuyisisekelo noma ukusebenzisa iziqu ukwenza isobho.
Ukuze ugweme i-broccoli enemibala enemibala, zama ukungayidluli. Ukupheka ngokweqile akukwenzelisi nje iso, kodwana kuzonciphisa ukutholakala kwamavithamini namaminerali. I-Broccoli akufanele ibe mushy too. Ungakwazi ukugcina i-hue enhle eluhlaza ngokufaka i-broccoli yakho kuqala-lokhu ngeke kuthuthukise umbala we-broccoli kodwa kuzosiza ukunciphisa iziqu.
Ukupheka Nge-Broccoli
Thola umthamo we-veggie ekuseni ngokufaka i-broccoli yakho kwisidlo sakho seqanda noma upheke uproccoli wakho ukuze usebenzise njengesisekelo noma isitsha sokudla ukuze uthole isidlo se-carbohydrate esincane.
- I-Broccoli yase-Asia Gxuma Fry
- Inkabi kanye ne-Broccoli Bowl
- I-Broccoli ethosiwe ne-Lemon
> Imithombo:
> Imifino yeCruciferous kanye nokuvimbela umdlavuza.
> Labensky, SR, Hause, AM. Ukupheka: I-Bookbook yezinto ezisemqoka ezikhulayo. I-3rd ed. Upper Saddle River, NJ: Prentice Hall, 2003: 617.
> I-Linus Pauling Institute. Micronutrients for Health .