Maoriro muCauliflower uye Utano Hwayo Zvipo
Nekusimudzika kwepasi parib, ketogenic, uye Paleo kudya , koliflower yave ichiwedzera kuve yakakurumbira uye yakanyatsonaka isina mboga yemiriwo. Koliflower inowanzonzi mambo weBrassica kana kabichi yemhuri. Nheyo dzayo dzinobereka micheka yakaisvonaka yakachena iyo inogona kuve yakajeka muvara, kazhinji ichibuda mumaruva akanaka nemaruva.
Koliflower inogona kubikwa zvakakwana, kusvibiswa, kana kudonhedzwa kusvika ku florets yekutengesa, blanching, kukuvadza-kupisa, uye kunya.
Inogona kushandura nyore nyore zvokudya zvekutanga, zvakadai semapatati uye mupunga, uye inowedzera kuwedzera, kuwedzera mavitamini, mineral, antioxidants, uye fiber. Kana iwe ukaita "funga" mucheroti "somupunga" sechinzvimbo chekushandisa zviyo zvejunga, iwe wakawedzera nyore mimwe miriwo kune zvimwe zvokudya zvako kwekoriki shoma uye kakinhydrate.
Koliflower inowanikwa gore rose, kunyanya kunonoka kuwira mukati megore.
| Cauliflower Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 1/2 mukombe yakabikwa (1 "zvidimbu) (62 g) | |
| Per Serving | % Daily Value * |
| Maoriro 14 | |
| Maorikiti anobva kuFat 3 | |
| Total Fat 0.3g | 0% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0.1g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 150mg | 6% |
| Potassium 88.04mg | 3% |
| Carbohydrates 2.5g | 1% |
| Dietary Fiber 1.4g | 6% |
| Sugars 1.2g | |
| Protein 1.1g | |
| Vitamini A 0% · Vitamin C 46% | |
| Calcium 1% · Iron 1% | |
* Kubva pane zvokudya zviviri zvekoriori | |
Koliflower isiri yakanyanyisa koriori, yakaderera mafuta yemichero, ine ma 14 calori uye 0.3 g emafuta muhafu yekapu yakabikwa.
Koliflower Health Benefits
Koliflower ndiyo yakanaka chaizvo ye fiber, iyo indigestible chikamu chemakinhydrate inobatsira kukuchengeta iwe, kukorera cholesterol kure nemoyo wako, uye kuderedza cholesterol. Vanhu vanodya kudya kwepamusoro-soro kunowanzochengetedza hutano hwakanaka uye vari panjodzi yakaderedzwa yokuva nechirwere chemwoyo uye chirwere cheshuga.
Koliflower inobatsirawo maitiro ekudzivirira immune vitamini C. Vitamin C inokoshawo mukurwisa kukwegura uye kushandiswa kwema cell.
Mukuwedzera, cauliflower chinhu chakanaka chaicho chevhitamin K uye folate uye chitubu chavitamini B6 uye potassium.
Pakupedzisira, koliflower ndeimwe yemiriwo inonzi cruciferous iyo yakaratidza kuti inopesana nekenza. Iyo inewo yakakwirira yepamusoro yezvinokonzera antioxidant uye kune uchapupu hwokuti zvinhu izvi zvinobatsira kuti holiflower ive ne-anti-inflammatory properties, pamwe nekubatsira mukudzivirira hutano hwehutano uye hwepamuviri.
Chii chinokonzera Brown Mavara paCauliflower Musoro?
Kubviswa kwemazuva ano kwakafanana nekuonekwa kwemavara akachena kunowanzoitika nekuda kwekushivirira. Kuchengetedza kunoitika semugumisiro wekutsvaira kwenguva refu kune chiedza uye mhepo, iyo inowanzoitika zvakasikwa iyo holiflower yakareba inochengetwa. Kana mavara acho asingakwanisi, iwe unogona kungoatema kunze nebako. Kunyange zvakadaro, kana mavara acho ari madema mutsvuku kusvika kune ruvara muvara uye mararamiro ari mushy kana kana muholiflower iri kupa huni-kurega kunhuhwirira, zvakanakisisa kubvisa koliflower sezvo izvi zvinoratidza kuti zviri kuparadza.
Kusarudza nekuchengetedza Koliflower
Sarudza koliflower iyo yakasimba, yakagadzikana misoro yakavharwa zvakasimba.
Mafurati haafaniri kuva nehizha, sezvo izvi zvinoratidza kuti cauriflower yakanyanyisa kukura. Chero mashizha akabatanidzwa anofanira kunge akajeka uye akaoma. Ramba mitsipa chero ipi zvayo inoratidza zviratidzo zvekunyorova, nokuti ndiyo iyo kutanga kwekuparara.
Koliflower inoparara kwazvo, naizvozvo inofanira kuchengetwa yakaneta uye yakasimba yakaputirwa. Zvichengetedze mufiriji mumapurasitiki ayo epakutanga. Kana isina kuvharwa, kuuputira zvakasimba nemuputi wakajeka usati wavhara. Usaishamba kusvikira wagadzirira kubika.
Nzira Dzakanaka Yokugadzirira Koliflower
Roast cauliflower yekunakidza, kunakidza kunoshumira sechikamu chemukati kuenda kunzira yako huru, sechikwata chechikwata, kana kuwedzera kuwandisa nekugadzirwa kwemasvini.
Shandisai, simbi, kana kuti tangodya haruriflower yakasvibira kuti uwedzere mavitamini, mineral, volume, uye fiber pakudya.
Iwe unogona kushandisawo cauliflower sechinzvimbo chemazambique yakasviwa uye mupunga .
> Sources:
> Labensky, SR, Hause, AM. Pakubika: Bhuku Rekunyora Zvokudya. 3rd ed. Mupata weUpper Sadle, NJ: Prentice Hall, 2003: 616-617.