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I-cauliflower engcono kakhulu ye-7 ne-broccoli zokupheka izaladi nezithombe

I-olifulawa kanye nesaladi le-broccoli, ngaphezu kokunambitheka okumnandi nokulula ukulungiselela, kuhlukaniswa nokutholakala kwemithi eningi yezakhi: amavithamini, amaminerali nezinye izinto ezibalulekile zomzimba, okwenza lokhu isidlo kubaluleke kakhulu etafuleni kokubili ezinsukwini zamasonto nangamaholide.

Ukholifulawa luhlobo lweklabishi olucebile ezakhiweni zokulandelela namavithamini. Njengengxenye yamavithamini ama-C kanye noK, okudingekayo ukuze kusetshenziswe ngokujwayelekile izicubu ezixhunyiwe kanye namathambo, kanye nomsebenzi onempilo wezinso.

Okuqukethwe kwevithamini A broccoli - irekhodi phakathi kwezitshalo zeklabishi. Isibonelo, iklabishi iqukethe u-0.3% u-vitamin A (3 μg ngamagremu angu-100 womkhiqizo), ne-broccoli - 42.9% (386 μg). Umkhuba womzimba yi-micrograms ezingu-900 ngosuku.

Izinzuzo kanye nokulimala kwemifino ebandayo yemifino

Ukholifulawa kanye ne-broccoli kubhekwa imikhiqizo yokudla.ezicebile kuzo zonke izinhlobo zezici ekubunjweni kwayo, okungukuthi:

  • amavithamini A, B, C;
  • i-fibre;
  • amaprotheni;
  • insimbi;
  • i-calcium;
  • i-iodine;
  • kanye nazo zonke izinhlobo ze-acids zemvelo.

Ngakho-ke, isaladi yalezi zitshalo kuzosiza ukunciphisa izinga le-cholesterol eliyingozi, ukuqinisa imithwalo yegazi, ibe nomthelela wokulwa nokuvuvukala, futhi kuyoba ukuvimbela kakhulu ukushisa.

Imifino inegalelo elizuzayo ebuchosheni, ekukhuliseni inkumbulo. I-folic acid inomphumela omuhle ohlelweni lwezinzwa kanye nempilo yabesifazane.

Noma kunjalo, kufanele kukhunjulwe ukuthi ekusebenziseni iklabishi, njenganoma imuphi omunye umkhiqizo, ukulinganisa kubalulekile.

Lesi sidlo sinqatshelwe kulezi zimo ezilandelayo: nge-spasms nokucasula kwamathumbu, nge-gastritis ene-asidi ephezulu, enezilonda ezinobuthi, i-gout kanye nokucindezela okukhulu, kanye nemithi yokwelapha nalabo abahlukumezekayo noma yiziphi izingxenye.

Inani lamandla:

  • okuqukethwe kwekhalori - 61 kcal;
  • amaprotheni - 3 g;
  • amafutha - 3 amagremu;
  • ama-carbohydrate - ama-gramu ayisithupha.

Isinyathelo ngesinyathelo ukupheka imiyalelo ngezithombe

Kunezinhlobo zokupheka eziningi ze-broccoli nezaladidididi.. Ngezansi kukhona imiyalo yesinyathelo ngesinyathelo sokwenza abanye babo ngesithombe.

Okokuqala, udinga ukulungiselela kusengaphambili kokubili izinhlobo zeklabishi, ukuwageza nokuwahlukanisa zibe ama-inflorescences amancane ukuze kube lula.

Indlela yakudala

Izithako:

  • izinhlobo ezimbili iklabishi - i-broccoli ne-cauliflower - 200 amagremu ngayinye;
  • imifino esisha - ibhola elilodwa;
  • imbiza eyodwa yama-peas aluhlaza;
  • amafutha omnqumo - izipuni eziyi-1-2;
  • usawoti kanye nezinongo ukunambitha.

Indlela yokupheka:

  1. Ubilise imifino emanzini anosawoti imizuzu engu-15, ususe futhi upholile (kanjani ukupheka ukholifulawa kanye ne-broccoli, funda lapha).
  2. Dlulisela esitsheni sesaladi, engeza i-peas kanye nemifino eluhlaza, hlanganisa konke, bese uthele ngamafutha omnqumo, engeza izinongo kanye nosawoti uphinde uxube.
Isaladi ingalungiswa ngendlela ehlukile ngokufaka ummbila omnandi kunama-peas aluhlaza, futhi amafutha omnqumo angathathwa indawo ye-imayonnaise noma ukhilimu omuncu, okuzokwenza isidlo sibe mnandi ngokuphelele.

Okunye okunye okunamakhadi

Izithako:

  • iklabishi inhlanganisela yekholifulawa kanye ne-broccoli, ungathatha iphakheji elithambile;
  • izinkuni zesikhumba - iphakethe elilodwa;
  • amaqanda amane asekhuni abilisiwe;
  • 1-2 wezipuni ukhilimu omuncu kanye nemayonnaise noma yogurt elula;
  • imifino emisha;
  • izinongo zosawoti ukunambitha.

Indlela yokupheka:

  1. Fry imifino efriziwe epanini lokuthosa kalula ukuba uncibilike, bese ufaka amanzi amancane bese ubhala kuze kube sekuphekwe, imizuzu engu-15. Khuphuka phansi. Gwema kancane uma kunesidingo.
  2. Sika iklabishi ephelile, izinkuni, amaqanda nemifino emisha, uthele ukhilimu omuncu nge imayonnaise noma i-yogurt, usawoti uhlanganise kahle.
Enye indlela yokwengeza isilimo esidliwayo esinamagatsha anamanzi, izaqathe nama-peas akhiqizwa emathinini okuyizithako eziyinhloko, egcwalisa imayonnaise ekhanyayo exubene nejamu lelamula kanye namakhambi omisiwe.

Okungafani ne-ginger-garlic sauce

Izithako:

  • iklabishi yezo zombili izinhlobo - 200 gr;
  • cherry utamatisi - 5-7 izingcezu;
  • I-pepper yesiBulgaria - isiqeshana esingu-1;
  • I-ginger igayiwe noma iqoshiwe - 1-2 wezipuni;
  • i-garlic - ama-clove angu-3-4;
  • amafutha omnqumo - izinkezo ezimbili;
  • ibhotela - cishe ihafu yepakethe;
  • usawoti obabayo.

Ukupheka:

  1. Beka amafutha omnqumo emlilweni omncane, engeza i-ginger, faka imizuzu engama-5.
  2. Engeza i-garlic echotshoziwe nebhotela. Qinisekisa ukuthi amafutha ayancibilika, kodwa awapheki.
  3. I-pepper-usawoti ukunambitha nokupholile. Ukubuyisela kabusha kusulungile.
  4. Sika yonke imifino, ubilise iklabishi uphinde usike kancane ama-inflorescences ayo uma kudingeka (ungafunda ukuthi u-broccoli obaluleke kangakanani ukupheka ukwenza kube okuthakazelisayo nokuphilile).
  5. Thela i-sauce ephekiwe bese uxuba kahle.
Enye indlela yokupheka ukwengeza isipuni sejuju kanye nezinkezo ezimbalwa zamafutha we-sesame ku-sauce, okuzofaka isiphuzo kanye nobumnandi.

Ukudla kwemifino-yemifino

Yini edingekayo:

  • i-broccoli nekholifulawa - isigamu semfoloko yohlu ngalunye;
  • ingilazi yama-walnuts;
  • ama-clove amathathu kagalikhi;
  • imayonnaise - izinkezo ezimbili zokugqoka;
  • imifino, usawoti, pepper ukunambitha.

Indlela yokupheka:

  1. Iklabishi ebilisiwe kusengaphambili ihlukaniswe neziqu eziqinile futhi ayikeki kakhulu.
  2. Hlunga amantongomane, futhi awunamathele kakhulu.
  3. Isizini nge imayonnaise ne-garlic echotshoziwe, usawoti nokuxuba futhi ushiye ukuyola amahora amaningana esiqandisini.
  4. Lapho isidlo sihlanjululwa, engeza amakhambi amasha.
Ungakwazi ukuhlukanisa isidlo ngokufaka ushizi osawoti kuwo, futhi esikhundleni se-imayonnaise, thatha ukhilimu omuncu noma i-yogurt engasetshenziswanga.

Ukuhluka nge-apula ne-almond

Izithako ezidingekayo:

  • 200 amagremu we-broccoli nekholifulawa;
  • i-apula eyodwa enkulu;
  • ambalwa ama-alimondi;
  • ama-alimondi namafutha omnqumo - izipuni ezimbili;
  • usawoti, izinongo.

Indlela yokupheka:

  1. Bilisa iklabishi, bese upholile bese uthinta.
  2. Hlunga ama-alimondi. Sika i-apula.
  3. Hlanganisa umnqumo namafutha e-alimondi ngokufaka usawoti usawoti noma usawoti ocolile.
  4. Hlanganisa zonke izithako, ukudlala okunomsoco ngezinhlanganisela zamafutha kanye nokusihlwa.
Ukuze unike isidlo ukunambitheka okusha, ungakwazi ukwengeza uju oluncane kanye ne-garlic echotshoziwe ekugqoka, futhi esaladini ngokwayo ufake ama-berries ambalwa ama-cranberries. Futhi, esikhundleni sebhotela, ungathatha ukhilimu omuncu noma i-yogurt.

Ushizi kanye nesithombo

Yini edingekayo:

  • ama-half of cabbages aphakathi kwezinhlobo ezimbili - ukholifulawa kanye ne-broccoli;
  • ushizi ogayiwe uvuthiwe - 50 g;
  • isithombo - izingcezu ezincane ezimbili;
  • ukhilimu noma yogurt elula - iphakethe elilodwa;
  • ama-herbs fresh kanye nosawoti ukunambitha.

Indlela yokupheka:

  1. Bilisa iklabishi imizuzu 10-15, ihlukaniswe florets amancane. Uma iziqu zinzima kakhulu - zinqume.
  2. Sika isithombo, shiya isitsha sesaladi uhlanganise neklabishi.
  3. Fafaza ushizi, uthele ukhilimu, usawoti kanye nepelepele uphinde uhlanganise.
Isidlo singabuye sikulungele ukusebenzisa amafutha omnqumo esikhundleni se-yoghurt futhi senezela amantongomane e-pine kwisaladi esiphelile.

I-Hearty Chicken Dish

Izithako:

  • izinhlobo ezimbili zokupakisha iklabishi efriziwe 500 gr (indlela yokwenza isidlo se-caulifulawa efriziwe ne-broccoli, funda lapha);
  • inhlobo eyodwa yenkukhu yenkukhu;
  • amakhowe amasha noma amaqhwa - 300 g;
  • ukhukhamba amaningana oqoshiwe;
  • imayonnaise;
  • usawoti-pepper-izinongo.

Indlela yokupheka:

  1. Iklabishi Fry epanini kuze kuphekwe, futhi amakhowe gazinga (kanjani ukupheka iklabishi broccoli ngokushesha futhi esihlwabusayo epanini, ungathola lapha).
  2. Bilisa inkukhu bese uyisika ezinkathini.
  3. Sika yonke imifino, thumela zonke izithako endishini yesaladi, inkathi nge imayonnaise nosawoti bese uhlangana.
Ikhefu lokupheka lesibili: lungiselela iklabishi ngendlela efanayo uphinde usike, usike inkukhu, ubeke konke esitsheni sesaladi, ufafaze ushizi ogayiwe bese ugcwalisa imayonnaise.

Izinguquko eziningana ezilula nokushesha:

  1. Ubilise iklabishi, uhlanganise nama-peas aluhlaza kanye nommbila, engeza ushizi namaqabunga ase-Iberg we-lettuce. Isikhathi ngamafutha omnqumo nemifino kanye nezikhathi zokuvuna.
  2. Amaqanda abilisiwe, ummbila, izinkuni zezinkuni kanye nezinhlobo zombili iklabishi mix, ugcwalise konke nge-yogurt.
  3. I-broccoli nekholifulawa iklabishi uthele amafutha omnqumo nge-garlic echotshoziwe.
Sincoma ukuthi ufunde ezinye izihloko zethu ngokupheka ngokupheka isobho kanye nezinye izitsha kusuka iklabishi elisha neqhwa le-broccoli, futhi ufunde ukupheka imifino bese uyipheka.

Yondla

Khonza izaladi ezinomsoco ezinempilo njenge-dish side ukuze uthole izinhlanzi ezimhlophe, kanye nesidla ngaphambi kwenkambo esemqoka. Kakhulu kakhulu kahle, uma isaladi lizohlala isikhathi esithile emakhazeni futhi wagcwala kahle ngaphambi kokukhonza. Kudingeka ukuba kukhishwe.

I-olifulawa kanye nesaladi le-broccoli zingalungiswa ngezindlela eziningi, okwenza kube lula nokudla, okunomsoco futhi okunomsoco, noma ngisho kumnandi, uma usebenzisa uju nama-apula, kodwa njalo kuhlale kumnandi futhi kunempilo.

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