Iklabishi ebomvu: kuyini inzuzo yayo futhi kungenzeka yini ukulimaza? Ungadliwa nale mifino

Iklabishi elibomvu ingomunye wabameleli abaningi beklabishi. Unamaqabunga ama-blue-purple, ngezinye izikhathi ane-purple tinge, umbala othize osevele ubonakala ezitsheni. Iphethe izimfanelo ezinhle: ukukhiqiza, izakhiwo eziwusizo, ukufaneleka ukucubungula. Ngaphezu kwalokho, akudingeki ukuba unakekele futhi unike isivuno esihle.

Ukunambitha, kufaniswa nomhlophe, kuphela okunamandla futhi nge-tip encane. Lesi sihloko sichaza ngokuningiliziwe ukuthi siyini ukusetshenziswa kwayo nokuthi ngabe ingozi ingenzeka yini. Futhi inikeza izindlela zokupheka nale mifino.

Ukwenziwa kwamakhemikhali

Ukwakhiwa kwamakhemikhali nge 100 g iklabishi ebomvu kanje:

• Amakholori angu-26 kcal.
• Amaprotheni 0.8 g
• Amafutha 0.6 g
• Ama-carbohydrates 5.1 g
• 91% amanzi.

Ukwakhiwa kwamakhemikhali eklabishi kucebile futhi kuhlukahlukene, okubonisa izinzuzo zezempilo. Iklabishi iqukethe ama-macronutrients anjenge-potassium, i-calcium, i-magnesium, i-sodium, i-phosphorus, izakhi zokulandelela ezinjengensimbi. Umthombo weklabishi obomvu wamavithamini A, B1, B2, B5, B6, B9, C, E, biotin, PP.

Kulungile kanjani impilo yakho?

Izakhiwo eziwusizo iklabishi ebomvu yomzimba:

1. Iklabishi elibomvu lizoba usizo kubantu besifazane namadoda ababuka isibalo. It has a lot fiber, okunikeza ukudla okusheshayo kokudla. Ngesikhathi esifanayo amakholori eklabishi kancane.
2. I-fibre ukuvimbela izifo zenhliziyo nemithambo yegazi, ukuqotshwa, isifo sikashukela, ukukhuluphala, umdlavuza. I-fibre ibuye ibuye iseze ukusimamisa i-cholesterol egazini, ngoba iyayithatha futhi ifake ekususeni kwe-cholesterol emzimbeni.
3. Umbala obomvu wamagqabha iklabishi ubonisa ukuba khona kwama-pigment anthocyanin ekubunjweni kwawo. I-Anthocyanins iyi-antioxidant enamandla esiza ukuvimbela izifo zesimiso senhliziyo nesifo somdlavuza. I-Antioxidant iqondisa imisebenzi yayo ukunciphisa umsebenzi wama-radicals wamahhala.
4. Njengengxenye yeklabishi ebomvu kukhona i-vitamin U esanda kutholakala, ekhuthaza ukuphulukiswa kokulimala emgodini wokugaya, ine-antihistamine, i-normalizes i-fat metabolism, ukusabalalisa kwe-cerebral, ewusizo eklabishi elibomvu.
5. I-Vitamin A ekwakheni iklabishi ebomvu isekela ukuzivikela kanye nombono.
6. Kukhona i-vithamini C engaphezulu kunomhlophe, futhi lokhu kuqinisa ukuzivikela, ukuphikisana nemikhuhlane, izifo ezithathelwanayo, ukuphulukiswa kahle kokulimala emzimbeni (ukuthi umehluko phakathi kweklabishi ebomvu neklabishi omhlophe).
7. Ngenxa iklabishi ye-vitamin K isebenza kahle ekuvimbeleni ukuwohloka komqondo, isifo se-Alzheimer, kanye nezifo zesifo.
8. Iklabishi elibomvu yisisindo esihle sokuvimbela isifo esinjenge-osteoporosis futhi ukhonza njengomsizi omuhle wokuqinisa izicubu zethambo. Futhi konke lokhu ngenxa yobukhona ekwakheni kwe-calcium, i-magnesium ne-potassium.
9. Iklabishi inezakhiwo ze-diuretic. Ukulinganisela izibilini kanye ne-asidi yesisu.

Iklabishi imkhiqizo ephephile. Ukulimala kungabangela kuphela ukubekezelelana kwabantu ngabanye, ngokuhlukunyezwa kwesamba esidliwe, ngenkathi kunganaki izincomo zomuntu ngokudla.

Ukuvinjelwa nokuvinjelwa

1. Akunconywa ukuba udle iklabishi ngesikhathi sokuncelisa, njengoba lokhu kungabangela ukuba colic ingane.
2. Izingane ezincane zinganikezwa iklabishi ngendlela yamazambane ahlambulukile kusukela ngonyaka ongu-1. Ukwenza umkhuba wemifino entsha ulula ebuntwaneni.
3. Ukusetshenziswa ngokweqile iklabishi ebomvu kungabangela ukuphoqa, ukubhuqa nezinye izimpawu ezingathandeki.
4. Amazinga aphezulu kavithamini K eklabishi anesandla ekwandeni kwegazi. Uma, ngokusho kobufakazi bodokotela, kubalulekile ukuthatha igazi elincane, ukusebenza kahle ngeklabishi ebomvu kuyoncipha. Kodwa abantu abanempilo enhle akufanele bahlole impilo, bedla iklabishi ebomvu.
5. Futhi, abantu abanesifo se-iodine emzimbeni kufanele balawule inani leklabishi elibomvu ekudleni kwabo. Iklabishi ingabangela ukucindezelwa komsebenzi we -roid.
6. Lapho ukwanda kwezifo zesisu, iklabishi ingabandakanywa ekudleni.

Yini engasetshenziswa kuyo?

Uphi le mifino esetshenziswayo? Ukupheka ngeklabishi elibomvu kuhluke kancane kokupheka ngeklabishi omhlophe. It is ikakhulukazi esetshenziselwa ekwenzeni amasaladi, side izitsha. Iklabishi eqoshiwe.

Isaladi seMushroom

Izithako:

• 300 amagremu eklabishi;
• 300 g amakhowe;
• Ukhukhamba oqoshiwe ophakathi;
• 200 g ukhilimu omuncu;
• anyanisi;
• usawoti kanye noshukela ukunambitha;
• imifino

Pheka kanje:

1. Ukuze ulungise isaladi, kubalulekile ukuba usike iklabishi kahle, ubeke usawoti kancane, uwuxube, uphakamise ngokuqinile ngezandla zakho ngaphambi kokwenza ijusi.
2. Bese usika amakhowe abilisiwe abe yiziqephu. Kungaba amakhowe amhlophe noma ama-mushroom.
3. Okulandelayo udinga ukoma ukhukhamba oqoshiwe kanye anyanisi omusha.
4. Zonke ukuxuba imikhiqizo, inkathi nge ukhilimu omuncu, usawoti, ushukela ukunambitha, ukuhlobisa ngemifino.

Ukushayela

Izithako ze-10 kg ye-slaw: 200 g we usawoti ophansi.

Ukugcwalisa:

• 400 g amanzi;
• 20 g usawoti;
• 40 g ushukela;
• 500 amagremu kaviniga.

Izinongo embizeni engu-1:

• 5 ama-peppercorns amnyama;
• 5 peas allspice;
• ucezu lwesinamoni;
• 3 clove;
• 1 leaf leaf.

Le recipe izodonsela abesifazana, ngoba kulula ukuyisebenzisa.

Ukuhlanza ikhanda eliphakeme kakhulu lamatshe webanga.

Kuzo zonke izinhlobo zeklabishi ebomvu, kanye nokuthi yiyiphi engcono kakhulu, funda kokuqukethwe kwethu.

1. Kudingeka ukhethe ama-cabbages enempilo kakhulu, enempilo yokukhethwa, ukuwahlanza emaqabunga aphezulu aphelile, ukusika ngokucophelela isiqu.
2. Khona-ke ungakwazi ukuqhubeka nokushisa iklabishi.
3. Esigodini esilondoloziwe ngokucophelela ususe usawoti kanye neklabishi bese ushiye amahora amabili.
4. Bese uthatha izimbiza ezihlanziwe kahle, ubeke izinongo ezansi bese ubeka iklabishi phakathi kwazo.
5. Emva kwalokho, i-marinade ithululelwa ezimbizeni, kanti amafutha yemifino aphezulu.
6. Gcina endaweni epholile: emiphongolweni noma ngaphansi komhlaba.

Iklabishi elibomvu ngumkhiqizo owusizo ngenxa yokuqukethwe okuphezulu kwamavithamini, fiber, macro-micronutrients. Kunconywe yizondlo zokudla kwansuku zonke yi-200 g. Lungiselela izitsha zangasese nama-saladi, futhi umzimba wakho uzobonga impilo enhle.