Izindlela eziningi ezinhle zokupheka iklabishi ye-broccoli ku-batter

Iklabishi ye-Broccoli isimenywa esingavamile etafuleni lethu. Emazweni aseNtshonalanga nakwamanye amazwe, lemifino ifakwa ekudleni kwengane ngayinye, ngoba iqukethe amavithamini amaningi, izakhi zokulandelela nezakhi. Kubaningi, lo mkhiqizo ungase ungabonakali ube mnandi futhi uhlanzekile kancane.

Ukupheka okulungile, indalo yangempela ye-batter iyokwenza isidlo sibe nesifiso esihle kuwo wonke umuntu. Izakhi zemifino zithuthukisa indlela yokugaya, kusiza ukuhlanza umzimba, ukusheshisa imetabolism. Lesi sihloko sixoxa ngendlela yokupheka iklabishi ku-batter ngokusho kokupheka okuhlukile.

Izinzuzo kanye nokulimala kwesidlo esinjalo

Ngendlela yayo eluhlaza, i-broccoli icebile kumaminerali namavithamini ngokulinganisa okulandelayo kusuka emfuno yansuku zonke:

• I-fibre yezokudla - 13%.
• Amaqembu e-Vitamin: A - 8.6%; B1 - 4.2%; B2 - 6.8%; B4 - 8%; B5 - 12.3%; B6 - 10%; B9 - 27%; C - 72.1%; E - 9.7%; K - 117.6%; PP - 2.8%.
• Izakhi zokulandelela: i-potassium - 11.7%; i-calcium - 4%; i-magnesium - 5.3%; i-sodium - 20.2%; i-phosphorus - 8.4%.

Ngamafomu abilisiwe ngosawoti, i-broccoli iba ngamaphesenti ambalwa acebile ku-fiber yokudla kanye ne-sodium, ngenxa yokwelashwa okushisa nokulahlekelwa inani elithile le-liquid. I-Vitamin A ishintshwe ku-beta-carotene, ezuzisa izitho zombono.

Ukudla okunomsoco weklabishi efomini eluhlaza yi-34 kcal, kuphekwe - 35 kcal nge-100 g yomkhiqizo. Okuqukethwe kwamaprotheni kulokhu kuwu-2.8 g, amafutha - 0.4 g, ama-carbohydrate - 6.6%, i-fibre yokudla - 2.6 g. Amanzi enza i-89.3% iklabishi.

Izakhiwo eziwusizo ze-broccoli:

• I-antiparasitic, anti-cellulite, i-bile-stimulating, anti-inflammatory, ihlanza isisu somzimba.
• Uqinisa isikhumba, izipikili, izinwele.
• Isebenza njenge-agent elawulayo ngesisindo ngokunciphisa ukuqoqwa kwe-cholesterol, ukuthuthukisa izinqubo zokugaya ukudla, ukususa uketshezi okwedlulele kanye nosawoti.
• Sibonga i-chlorophyll ne-sulfofarin ekubunjweni kwamaqabunga eklabishi evimbela ukwakhiwa kwezimbala zemvelo.
• Kunciphisa ingozi yokushaya isifo, ukuhlaselwa yinhliziyo ngokuthuthukisa ikhwalithi yegazi, imiphumela enenzuzo esibindi, inikeza i-magnesium ensikeni yenhliziyo, ilawula ibhalansi lama-hormone.
• Ivimbela i-arthritis, iphuza ukuthuthukiswa kwayo ngokuvimbela ukubhujiswa kwamathambo enyama.
• I-normalizes index insulin, evikela imithwalo yegazi kusuka emazingeni ashukela aphakeme.
• Uvuselela amandla ngemva kokuhlinzwa noma ukugula okukhulu.
• Ithuthukisa amehlo.
• Ukwandisa ukusebenza komzimba ngenxa yokuqukethwe okuphezulu kwevithamini C.
• Ishesha ukuphulukiswa kwezilonda.

Izizathu zokungadli i-broccoli:

• Ubuningi besisu landa.
• Kukhona isifo se-pancreas, esesigaba esibucayi.
• Ukusebenza emaphethelweni emathunjini kwakudluliselwa.
• Kumakhemikhali athile womkhiqizo kukhona ukuphendula okweqile.

Sinikeza ukubuka ividiyo mayelana nezinzuzo ze-broccoli:

Isinyathelo ngesinyathelo imiyalelo yokupheka nesithombe

I-Broccoli esitolo igcinwe ebhasikisini lakhe kulabo asebekwazi ukuyipheka noma abafuna ukuhlukanisa ukudla kwabo okuvamile.

Ngomusi

Ukukhetha okulula

Ukwakhiwa:

• Iklabishi fresh noma iqhwa - 250 g (kungakanani udinga ukupheka imifino ifomu efriziwe futhi fresh, ungathola lapha).
• Amafutha omquba - kungakanani okudingekayo uma ufisa.

Izithako ze-batter:

• Amaqanda 1-2 yenkukhu (kuye ngokuthi usayizi).
• Ubisi - 100 ml.
• Umfula - 100 g
• Usawoti - ukunambitha.

Ukupheka:

1. Imifino ihlakazekile ibe yi-inflorescences, ibilisiwe emanzini amancane anelisiwe ngamaminithi angu-2-3 okweqa okuncane noma emizuzu emi-5-6. Ihlanzwa ngamanzi agijimayo abandayo.
2. Ngenye indlela, amaqanda aqhutshwa emgodini ojulile, usawoti, ubisi kanye nofulawa. Ngemuva kokungeza ingxenye ngayinye, ukuhlanganiswa kuhlanganisiwe.
3. Ingxenye ngayinye yeklabishi igwetshiwe enhlanganisweni yamaqabunga amachiza, eshiswa epeni elifudumele emafutheni e-sunflower.
4. Iphendulela lapho kuvela ukukhanya okuphuzi, kuthosiwe ezingxenyeni ezincane.

Inkukhu yonyaka

Ukwakhiwa:

• Iklabishi fresh noma iqhwa - 150 g.
• Imfucuza yemvelaphi yezilwane - kungakanani okudingekayo uma ufisa.

Izithako ze-batter:

• Inkukhu Egg - 1 pc.
• Ubisi - 100 ml.
• Umfula - 100 g
• Inkukhu noma ukudlala imifino - ½ tbsp. l
• Usawoti - ukunambitha.

Ukupheka:

1. Imifino engakabilisiwe.
2. Ukuze klyara uhlanganise zonke izithako.
3. Betshelwa ngezicucu futhi kuthosiwe ngobuningi bezilwane zesilwane ezincibilikile.

With ibhotela

Ummbila

Ukwakhiwa:

• Imifino - ikhanda eli-1.
• Ummbila noma amanye amafutha yemifino - ukugosa, njengoba kudingeka kule nqubo.

Izithako ze-batter:

• Amafutha omnqumo - 2 tbsp. l
• Umfula - 150 g
• Amaqanda inkukhu - ama-2 ama-pcs.
• I-Sugar - 1 tsp.
• Iphosi elimnyama elimnyama nosawoti - ukunambitha.

Ukupheka:

1. Bilisa ama-inflorescences emanzini anosawoti angabi ngaphezu kwemizuzu engu-5, eyomile.
2. Lungiselela ibhande ngokuxuba amaqanda ngokunye nosawoti kanye nokuvuna, amafutha omnqumo, ushukela kanye nofulawa.
3. Fry epanini, omile ephepheni leshidi.

Amafutha omnqumo

Ukwakhiwa: Imifino - 500 g

Izithako ze-batter:

• Amaqanda inkukhu - ama-2 ama-pcs.
• Ubisi - 100 g
• Amafutha omnqumo - 2 tbsp. l
• Ufulawa wokhula - 150 g
• I-Sugar - ½ tsp.
• Usawoti omuncu nomhlabathi omnyama - ukunambitha.

Ukupheka:

1. I-steam the inflorescences ku-multicooker emanzini amancane anamanzi.
2. Ku-blender, hlanganisa zonke izithako zenhlama, uthele esitsheni esiphakeme sesaladi.
3. Izitshalo ezinomlilo ezimile futhi zomisiwe, ziboshwe inhlama, zithosiwe ebhotela.

Ngamanzi amaminerali

With powder baking

Ukwakhiwa:

• Iklabishi elitshisiwe - 200 g (indlela yokupheka i-broccoli efriziwe, funda lapha).
• Amafutha - ukucheka njengoba kudingeka.

Izithako ze-batter:

• Amaminerali - 75 g.
• Ufulawa wokhula - 60 g.
• Inkukhu Egg - 1 pc.
• I-garlic - 1 izinyo ezincane.
• I-powder yokubhaka yimuphi umkhiqizo - ½ tsp.
• Ipulazi emnyama emhlabathini nosawoti ukunambitha.

Ukupheka:

1. Imifino ehlumelekile iphonswa emanzini abilayo anamanzi, ilindele ukupheka kabusha, omisiwe, selehlile.
2. I-yolk ihlukaniswe neprotheyini, lesi sigaba sihlaselwa, soda siyengezwa.
3. Esikhathini esiphezulu sesaladi, i-garlic echotshoziwe, i-yolk, isigamu sesimiso samanzi amaminerali nezinye izingxenye zixubene, amaprotheni angeniswe ngaphambili.
4. Ama-Inflorescences adibanisa abe yisisindo esikhulu, agcoke.

Ngoshukela

Ukwakhiwa:

• Iklabishi - 200 g
• Amafutha omquba - kungakanani okudingekayo uma ufisa.

Izithako ze-batter:

• Amaminerali - 150 ml.
• Umfula - 120 g
• Inkukhu Egg - 1 pc.
• Amafutha omnqumo - 15 ml.
• I-Sugar - ½ tsp.
• Ipulazi emnyama emhlabathini nosawoti ukunambitha.

Ukupheka:

1. Ama-inflorescences abilisiwe ngamaminithi ama-5-10 ngokushisa okuphansi emanzini abilayo anomuncu, omisiwe, ahlile (indlela yokupheka iklabishi ka-broccoli ukuze kuvele okuhlwabusayo futhi okunempilo, funda lapha).
2. I-egg ihlukaniswe: i-yolk ixubene nebhotela, isoda, ushukela, usawoti kanye nezipungo; I-protein yokugoqa ngokwehlukana bese ijojowe enhlama, yonke into ixutshwe.
3. Amaqabunga ama-klabishi aqoshiwe, abhakabhaka ekushiseni okuphakathi.

Nge-kefir

With pepper kanye nosawoti

Ukwakhiwa:

• Imifino - 200 g
• Amafutha okudoba imvelaphi yezilwane - 250 g

Izithako ze-batter:

• Inkukhu Egg - 1 pc.
• Kefir - 200 ml.
• I-powder yokubhaka - ½ tsp.
• Umfula - 150 g
• Pepper nosawoti ukunambitha.

Ukupheka:

1. Ama-inflorescences abilisiwe emanzini anosawoti, omisiwe, ahlile.
2. Amaqanda ahlukahlukene ahlanganisiwe, i-kefir, usawoti, i-baking powder kanye nofulawa kancane kancane wanezela emthamo.
3. Lezi zingcezu ziboshwe inhlama, ziyosiwe phezu komlilo ophakathi.

With sauce soy

Ukwakhiwa: Imifino - 200 g

Izithako ze-batter:

• Umfula - 150 g
• I-Kefir - 70 ml.
• Amanzi okuphuza - 70 ml.
• Ikhwalithi enhle ye-soy sauce - 4 tbsp. l
• I-ginger ginger kanye ne-turmeric - ngo-¼ tsp.
• Pepper omnyama nosawoti ukunambitha.

Ukupheka:

1. Iklabishi ibilisiwe, ihlungiwe, ikhihliziwe.
2. Inhlama ilungiswa ngokunye ukuxuba zonke izithako nokuwagcoba ngokuphelele.
3. Lezi zingcezu zigoqiwe futhi zithosiwe ngamafutha yemifino kuze kufike umbala wegolide we-peel.

Ngobhiya

Ngezinongo

Ukwakhiwa: Iklabishi - 250 g

Izithako ze-batter:

• Ubhiya - 15 ml.
• Umfula - 125 g
• Inkukhu Egg - 1 pc.
• I-Sugar - ½ tsp.
• Ipulazi emnyama emhlabathini nosawoti ukunambitha.

Ukupheka:

1. Imifino ibilisiwe, isomisiwe, ikhihliziwe futhi ifakwe ngesikhathi sokulungiselela ingxube kafulawa.
2. Ukuze inhlama, zonke izithako zithuthukiswa ngokuphelele.
3. Izingcezu zidunked, okuthosiwe ngamafutha we-sunflower kuze kube yilapho ithenda.

Nge ushizi

Ukwakhiwa: Iklabishi - 200 g

Izithako ze-batter:

• Inkukhu Egg - 1 pc.
• Umfula - 35 g
• Ubhiya - 35 ml.
• Ushizi onzima - 20 g.
• Amafutha e-sunflower - 15 g.
• Ipulazi emnyama emhlabathini nosawoti ukunambitha.

Ukupheka:

1. Ubilise imifino imizuzu engu-10, ungasaphinde, omisiwe.
2. Iqanda elixutshwe, ibhotela nezinongo.
3. Ubhiya bengezwa enhlama futhi kuhlanganiswe kahle.
4. I-tincetu egosiwe ifakwe phezu komlilo ophakathi mayelana nokwakheka komthunzi oqoshiwe.

Iresiphi elula

Ukwakhiwa:

• Imifino - 200 g
• Amafutha okugaya - 250 ml.

Izithako ze-batter:

• Inkukhu Egg - 1 pc.
• Umfula - 15
• I-pepper kanye nekhishi likasawoti - ukunambitha.

Ukupheka:

1. Ama-inflorescences ahlukanisiwe abilisiwe ngamanzi abilayo ngamanzi angama-10, omisiwe, ahlile.
2. Izingxenye zenhlama zixutshwe futhi zishaywa umshanelo kuze kube sebushelelezi.
3. Tincetu ezinombile zemifino emva kokufaka inhlama.

Sinikeza ukupheka i-broccoli ngokushaya ngezinongo ngokusho iresiphi yevidiyo:

Nge ukhilimu omuncu

Ukwakhiwa:

• Iklabishi - 250 g
• Amafutha omifino - njengoba kudingeka ukuba ugose.

Izithako ze-batter:

• Inkukhu Egg - 1 pc.
• Umfula - 50 g
• Ukhilimu omuncu nonfat - 75 g.
• I-soda - engxenyeni ye-isipuni.
• Usawoti noshukela - ukunambitha.

Ukupheka:

1. Ama-inflorescences ahlukaniswe, aphekwe ngaphambilini emanzini abilayo anobisi.
2. Yenziwe nazo zonke izithako zenhlama.
3. Gcoba izinhlayiya zemifino, othosiwe emafutheni ashisayo yemifino.

Sinikela ukupheka i-broccoli ku-batter ngekhilimu omuncu ngokusho iresiphi yevidiyo:

Izinketho zokukhonza izitsha

Izitsha ze-broccoli zidinga indlela yokuqala uma ukhonza, ngoba imifino ngokwayo isuke ihlanzekile kancane.

Lokhu ukungalungi kuhlawulwa kalula ngeminye imifino ecacile kakhulu ukunambitheka, amasoso, nemikhiqizo yobisi. Isibonelo:

• Irayisi elimnandi lizohlanganisa lezo zokupheka ezifaka izinongo ezengeziwe.
• Ukufafaza ngemifino eqoshiwe noma ushizi onogwayi onogwayi kuthuthukisa iphunga nokunambitheka kwenyama yemifino ithenda.
• Izinhlobonhlobo ze-broccoli zeklabishi, ezigcobe kakhulu ku-batter, zihlangene nekhilimu omuncu noma i-soy sauce, utamatisi omusha noma ikhukhamba.
• Ngoba abalandeli bokudla okuqinile akuzona izifo ezincane, abilisiwe noma ababiziwe, ukuqedela ukunambisa. Ngemuva kokufafaza ngamanzi kalamula, kungenzeka ugcwalise ukhilimu omuncu noma isobho soy soy.

Isiphetho

I-Broccoli ingenye yemifino ewusizo kakhulu.okuyinto eyaziwa kumuntu wanamuhla. Ukudla ukudla kuvame ukusekelwa izitsha nalokhu ezihlukahlukene iklabishi. Inani elincane lama-kilojoule kanye nezakhiwo ezinhle kakhulu ze-broccoli ukuqinisekisa ukusebenza okuhle kwesimiso sezinambuzane zomzimba, ukuhleka kwemizwa, ukuhamba kalula.