Maoriro uye Utano Hwayo Zvipo
Broccoli isiri yemiti inosvikirira iyo inonzi Brassica genus yemiti. Icho chimiro cheruva uye ine tete rakasvibirira, riri pakati pegwenzi rine gorosi rine mashizha matsvuku uye maruva anowanikwa (kune mamwe marudzi epepuru). Broccoli yakarongerwa pakati pemiti miviri yakakosha uye, kana yakabikwa zvakakodzera, inogona chaizvo kuva kuwedzera kunonaka kune chirongwa chekudya.
Iko kune marudzi mazhinji e broccoli, iyo inozivikanwa zvikuru iyo iyo inofanirwa nemusoro wemucroccoli. Mamwe marudzi anosanganisira broccoli rabe, Chinese broccoli, uye Italian heirloom.
Broccoli inowanikwa yakachena uye yakazara. Fresh broccoli inowanikwa gore rose nepamusoro pegore kubva munaOctober kusvika munaEpril.
| Broccoli Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 cup yakasarudzwa (91 g) | |
| Per Serving | % Daily Value * |
| Maoriro 31 | |
| Maorikiti anobva kuFat 3 | |
| Total Fat 0.3g | 0% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 30mg | 1% |
| Potassium 288mg | 8% |
| Carbohydrates 6g | 2% |
| Dhiyabhorosi Fiber 2.4g | 9% |
| Sugars 1.5g | |
| Protein 2.5g | |
| Vitamini A 11% · Vitamin C 135% | |
| Calcium 4% · Iron 4% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Pane makori 30 chete pamukombe, broccoli inowedzera kuwedzerwa kumahwendefa evanhu anotarisa kune vose vari kurasikirwa nehutema kana kuwana mutsipa. Iko yakaderera koriori yepamusoro haifaniri kukunyengera iwe zvakadaro. Iyi miriwo inodonha-izere mapuroteni, fiber, potassium, uye vitamini C.
Broccoli Health Benefits
Broccoli inomera yakawanda yemafuta, inenge inenge mapfumbamwe kubva muzana yezvinokosha zvezuva nezuva mune imwe mukombe yakawanda. Fiber, iyo indigestible iyo inokonzerwa nehydrohydrate, inogona kubatsira kuderedza cholesterol, kukurudzira utano hwehutachiona, kutarisira sutu yeropa, uye rubatsiro rwokurasikirwa kwemazivi.
Broccoli inozarawo nemavitamini nemaminera.
Iyo inopa zvakakwana mavhithamini C (anowedzera zvinopfuura zuva rinokosha) uye vitamini K, chinyorwa chakanakisisa chemavara, uye chitubu chaVhitamini A, manganese, potassium, uye B-vitamini. Broccoli inobatsirawo mbeu inogadzirwa ne calcium.
Zvigumisiro zvakasanganiswa, asi zvimwe zvidzidzo zvinoratidza kuti kudya zvakakura zvemiti yemukoro, sezvinoita broccoli inogona kuderedza dambudziko reimwe mhando dzekenza (prostate, mapapu, chifuva). Broccoli ine boka rezvinhu zvinonzi glucosinolates, izvo zvine sulfuri-ine makemikari. Izvi zvinopa broccoli kunhuhwira kwayo.
Kana yakagadzirwa uye panguva yekugadzirira zvokudya, glucosinolates inoputswa uye inoita mazana anozivikanwa se indoles, nitriles, thiocyanates, uye isothiocyanates. Mhando imwe ye indole, inozivikanwa se indole-3-carbinol uye sulforaphane (anonzi isothiocyanate) yakanyanya kuongororwa nokuda kwechirwere chemaitiro avo.
Broccoli ihwowo chimwe chezvokudya zvine mazinga akawanda emaprotonutrients anorexidant pa-per-calorie. Antioxidants inobatsira kurwisa radicals dzisingabhadhari dzinogona kukonzera kupisa uye zvirwere.
Sei Bhuroki Yangu Inochinja Brown?
Chikonzero chinowanzovhiringidza kuti miriwo mivara yakaisvonaka yakasvibirira yakaita sarcoli inobudisa khaki ruvara rutsvuku ndeyekuputika.
Kazhinji, broccoli inotanga kushandura ruvara rwechirabhu mushure mokubika kwemainomwe maminiti manomwe.
Kana iwe uchiziva kuti iwe uchadya broccoli pakarepo, enda kana kuidhonza nokukurumidza wozoshanda. Kana zvakadaro, unoronga kuigadzira gare gare, unogona kuvhara iyo kuchengetedza mavitamini, mineral, uye ruvara.
Iro blanching inogadzira zvokudya zvishoma uye inobviswa kuti ibvise mararamiro asingadiwi, kuderedza zvokudya zvakasimba, kuisa mavara uye kupfupisa yekupedzisira kubika nguva. Blanching inokurumidza. Kuti blanch, place broccoli, imwe floret pane imwe nguva, ive mumvura yakanyoro inwaira uye uibvise pashure pemaminitsi makumi matatu. Pakarepo fungai broccoli mumvura yechando.
Bhati yekushambidza inopedza kubika uye inobatsira kuisa ruvara. Kana wakagadzirira kushandisa broccoli yako kubika sezvaunoda.
Kuchengeta nekuchengetedza Broccoli
Sarudza mutsva broccoli mapalked ne compact clusters ye zvakasimba yakavharwa rima green florets. Dzivisa mapepa nemaruva machena.
Kuti uchengetedze broccoli mutsva, uise mubhagi risina kutenderera mufiriji kwemazuva mashoma.
Iwe unogonawo kutenga broccoli yakaoma iyo kazhinji inobatsira kwemwedzi inenge masere kusvika gumi. Kana iwe uchida kusunungura iwe pachako broccoli, blanch it kutanga wozoichengeta mufiriji mune mudziyo usina kuvhara.
Nzira Dzakanaka Dzakagadzirira Broccoli
Broccoli inogona kudyiwa yakasvibirira, seyodudite kana kuti yakasungwa, kana inogona kugadzirirwa kushandisa nzira dzakasiyana-siyana dzekubika. Steam, saute, kana kubika broccoli kurumbidza chikafu chako chikuru kana kushandisa shina kuti uite soda.
Kuti udzivise broccoli dzine mavara akavaraidza, edza kuti urege kuuputira. Kunyanya kuputika hakuzoiti kuti zvive zvisinganakidzi kune ziso, asi zvinoderedza kuwanika kwevhithamini nemaminerari. Broccoli haafaniri kunge ari mushy. Iwe unogona kuchengeta yakanaka yakaisvonaka hue ne blanching yako broccoli kutanga-izvi hazvingogadziridza chete maruva e-broccoli asi zvichabatsira kuderedza zvinyorwa.
Recipes With Broccoli
Wana chirwere chevggie mangwanani acho nekuwedzera broccoli yako kuhari yako yewaini kana kubika uproccoli yako kuti ushandise sechitubu kana kuti nedivi yewaini kuti uwane kudya kwemanheru ehydrohydrate.
- Asia Broccoli Stir Fry
- Nherera uye Broccoli Bowl
- Broccoli yakarochwa nemon
> Sources:
> Cruciferous Vegetables uye Kanji Kudzivirira.
> Labensky, SR, Hause, AM. Pakubika: Bhuku Rekunyora Zvokudya. 3rd ed. Upper Saddle River, NJ: Prentice Hall, 2003: 617.
> Linus Pauling Institute. Micronutrients for Health .