Wonke umuntu uyazi ukuthi amavithamini abalulekile emzimbeni womuntu. Ukuze ugcwalise isitokisi sabo akudingekile ukuba usebenzise ukusetshenziswa kwezidakamizwa zokwenziwa. Ukholifulawa unomthamo ophezulu wamavithamini avela emaqenjini ahlukene - imifino ehlwabusayo ekhulayo ehlobo kunoma yiziphi izindawo zezulu.
"Izimbali ezinhle kakhulu ziyizimbali zeklabishi," kusho iBrithani. Leli gama lavela eNkathini Ephakathi, lapho ukholifulawa lalibiza kakhulu, futhi izikhulu kuphela zazikwazi ukukwazi ukukwazi ukuthola lemifino ematafuleni abo. Futhi namuhla, leli zwi alilahlekelwe ukuhambisana kwalo, ngoba ikholifulawa iyindawo yokugcina yangempela yamavithamini nezinye izinto eziwusizo. Ake sikutshele indlela yokupheka lokhu kudla kwemifino.
Ngokufushane mayelana nokudla
Incazelo
Esikhathini esithile esidlule kwakunamahemuhemu ukuthi le mifino yayinokuqukethwe khalori okungalungile, kodwa izifundo zesayensi ziye zaphikisa lolu lwazi. Ngakho-ke, ungayibheka ngokuphepha ngesisekelo esihle kakhulu sokudla kanye nokudla okunomsoco, ngoba liqukethe inani elikhulu le-fiber yokudla, okusiza ukuzigcwalisa izikhathi eziningana ngokushesha.
Izici
Ukuzikhethela kokudla kwekholifulawa ukuthi akukwazi ukusetshenziswa njalo.ngoba, naphezu kokuhlukahluka kwezakhi ezikulo, imifino enemibala cishe ayinakho amaprotheni, futhi imisipha yethu idinga ngaso sonke isikhathi!
Ngakho-ke, ukudla okwesikhashana ku-ukholifulawa kungathinta kakhulu isimo semvelo yonke. Kungaba yindawo enhle kakhulu yokulungiselela ngaphambi kokuqala kokudla okuphansi kwekhalori, kanye nezinsuku zokuzila emva kwamaholide, kodwa ayikwazi ukuba yisisombululo esizimele enkingeni yesisindo esiningi.
Yonke imikhiqizo kufanele ihlukaniswe ibe yizingxenye ezilingana ezingu-4 noma eziyisithupha ezilinganayo futhi zidliwe usuku lonke. Kumele udle inani elanele lemanzi, okungcono amanzi ahlanzekile noma itiye elihlaza.
Zuza kanye nokulimala
Izinzuzo zokudla kwi-cauliflower:
- Okuqukethwe kwe-fiber high kusiza ukholifulawa ukugqugquzela ukugaya, kuphuthumisa imetabolism futhi kuvame ukukhipha i-microflora yamathumbu.
- I-Beta-carotene equkethwe ku-cauliflower ithuthukisa amehlo.
- Amavithamini - ama-antioxidants avikela amangqamuzana emonakalweni, okuyinto ethinta kahle isimo sezinwele nezinzipho, futhi ivuselela intsha yesikhumba.
- Ukuqukethwe okungenani kwama-acids e-organic kunomthelela ekuvimbeleni izifo zesigcawu somzimba.
- Okuqukethwe kwe-calcium ne-phosphorus kunomphumela omuhle esimweni samathambo namazinyo.
- Kubonakaliswe ukuncipha kwe-cholesterol.
Ukudla Kokudla Kafulawa:
- Akunconywa kubantu abanesilonda esilonda, amathumbu emathumbu kanye nokwanda kwe-asidi yesisu. Ukusetshenziswa kwekholifulawa kulezi zimo kungaholela ekuthuthukiseni ubuhlungu nokucasuka kwebhubhiso elimangalisa esiswini nasemathunjini.
- Abantu abane-allergies kufanele baphathe lo mshini ngokuqapha.
- Odokotela baqaphele umthelela omubi wekholifulawa kwi-gland yegciwane.
- Ukuhlukunyezwa kwalokhu kwemifino kungabangela ukuthuthukiswa kwe-goiter - ukwanda kobukhulu begciwane le-thyroid.
Ngaphambi kokusebenzisa lokhu kudla, kufanele uvakashele udokotela ukuze ugweme izingozi zemiphumela emibi emzimbeni.
Imenyu yeviki
Kunezinhlobo ezahlukene zamamenyu weviki. Ngezansi imenyu yosuku olulodwa, engasakazwa isonto lonke, esikhundleni sezitsha ezicasulayo, ngoba zonke zilingana.
Imenyu yosuku olulodwa:
- Ukudla kwasekuseni: itiye eluhlaza ngaphandle kokushukela noma amanzi, i-coleslaw.
- Usuku lokudla: isobho seklabishi ukhilimu, abilisiwe ngamathumba (angaphezu kwama-200 amagremu).
- Dinner: iklabishi abilisiwe nesithelo esisodwa (ngaphandle kwebhanana).
Noma yisiphi isidlo seklabishi singashintsha ngaphandle kokulimaza ukulahlekelwa isisindo.. Ibhonasi enhle ukuthi ayikho imikhawulo enani lesobho elidliwe. Manje, izakhamuzi aziqedi ukusetshenziswa kwemifino, ingafakwa okuthosiwe ngamafutha amancane, okuphekwe, okuphekwe, okwenziwe noma okubiwe, kepha, kunalokho, kunezindlela zokupheka ezingaguquki ezingakusiza ukukusiza ukuba ulahlekelwe isisindo. Akunconywa ukuthi usebenzise usawoti, ngoba ukudla kuhloswe ekukhipheni uketshezi emzimbeni.
Indlela yokupheka - imiyalelo ngesinyathelo ngesinyathelo nezithombe zokudla
Izitsha ezivela kule mifino zenziwa masinyane futhi zilula, kuyilapho ziphuma okumnandi, ukuze zingalungi hhayi kuphela ngesikhathi sokudla, kodwa nsuku zonke.
Isaladi
Izithako:
- ikholifulawa - 800g;
- utamatisi - 300g;
- imifino;
- amaqabunga e-lettuce;
- amafutha omnqumo ukuba anambitha.
Ukupheka:
- Pheka ukholifulawa omusha kuze kube yilapho usulungile (hlola ngommese, kufanele ulifake ngokukhululekile), vumela ukuphola bese uhlakazeka zibe yi-inflorescences (ukuthola ulwazi oluthe xaxa mayelana nenqubo yokubilisa, ungathola lapha).
- Utamatisi nemifino zihluke zibe izingcezu ezincane.
- Hlanganisa konke, ugqoke ngamafutha omnqumo noma ujusi kalamula.
- Ungangezela inani elincane kakhulu likasawoti.
Isaladi yabanikazi bokudla okuluhlaza
Kulesi simo, umkhiqizo oyinhloko udliwa okuluhlaza. Emini, badla ama-800 g weklabishi elisha ne-300 g lama saladi. Zingadliwa kokubili ndawonye futhi zihlangene, zihlukunyezwe esitsheni futhi zinezinhlamvu ezincane zamafutha omnqumo.
Funda kabanzi mayelana nezindlela zokupheka ezihlukahlukene zeladidididilidi lapha.
Isobho se-Cream
Izithako:
- Izaqathe - 1 pc.
- Amazambane - 2pcs.
- Anyanisi - 1 / 2pcs.
- Inkukhu Ubisi - 400g.
- Ukholifulawa - 600g.
Ukupheka:
- Ngesitsha esihlukile, ubilise i-cauliflower kanye nesifuba sesifuba senkukhu, vumela ukuthi ipholile futhi ifinyelele ema-florets.
- Ngenkathi imifino ibilisa kubalulekile ukucubungula nokunquma izaqathe, anyanisi namazambane.
- Fry namafutha emifino, uthele emanzini bese ubilisa.
- Emva kokupheka, uthele umhluzi epanini elingaphandle bese ubeka eceleni.
- Hlanganisa imifino ephekwe ngenkukhu neklabishi, nquma ku-blender, bese uhlangana nomhluzi.
- Hlanganisa kahle, uma kunesidingo faka usawoti kanye nopelepele ukunambitha.
Ungathola izindlela zokupheka ezinye izobho zekholifulawa lapha.
Imifino ebilisiwe
Kuklabishi obilisiwe, ungahlala zonke izinsuku ezintathu, uma uhlaziya ukudla kwakho ngezithelo. Izinsuku ezintathu udinga kancane nje kule mifino.. Iklabishi ingabiliswa kanye, ibe yizingxenye ezine noma ezilingana ezilinganayo ezilinganayo futhi zidliwe ngosuku olulodwa.
Inkohliso enkulu yokudla iwukusebenzisa izinongo ezehlukene uma upheka esikhundleni sikasawoti. Futhi ukulungele ukuhlola ngommese noma imfoloko. Kufanele bahambe kalula emifino.
Ungakhonza kanjani?
Ukholifulawa lungalungiswa nganoma yiluphi uhlobo, oluhlotshiswe nge-sprig of dill noma i-parsley.
Kumele kukhunjulwe ukuthi, naphezu kwazo zonke izakhiwo ezizuzisayo nemiphumela emangalisayo, ukudla akuyona indlela emele yokulahlekelwa isisindo.
Kubalulekile ukukhumbula ukubaluleka kokusebenza komzimba nokuhambisana nomsoco ophansi wekhalori.
