Isobho se-cauliflower ye-Vegetarian inezinketho eziningi zokupheka. Lesi isidlo esiphundu futhi esinempilo kulabo abambelela ekuneni okunempilo noma kokudla. Izitsha ezinjalo zinamakhemikhali amaningi futhi ziqukethe amavithamini amaningi.
Izindlela zokupheka ezinikezwe nathi nazo zifanelekile kwimenyu ephilile, ngoba ayinayo imikhiqizo yezilwane. Kodwa naphezu kokungabikho kwamaprotheni ezilwane kuwo, lezi isobho zidla futhi ziwusizo.
Ukudla ukudla kokudla
Okufanayo Ukupheka kwemifino kuyisisekelo sokudla okunempilo, futhi ngenxa yalokho, futhi indlela efanele yokuphila. Bathuthukisa inhlalakahle yethu, babuyisele zonke izinhlelo zomzimba, bathuthukise intsha futhi baxazulule izinkinga eziningi zezempilo.
Kunezimiso eziningana zokudla okunomsoco.
- Ukuhambisana nombuso. Ukudla kuhlale ngesikhathi esifanayo, ngekhefu kusuka emahoreni angu-4 kuya ku-6 ngaphandle kokudla.
- Ukufuna ukudla kahle. Ukuze ube nomuzwa wokuzonda, isikhathi sidingeka, okusho ukuthi, ngaphandle kokulinda ukuphendula komzimba okwenziwe, sidla okungaphezu kwalokho esikudingayo ngempela.
- Ungadli kusihlwa ebusuku. Ukudla kokugcina kufanele kube ngamahora angaba ngu-5-6 ngaphambi kokulala. Uma umuzwa wendlala ungalali, ungaphuza ingilazi yogurt noma udle i-apula.
- Izinsuku zokuzila ukudla. Ezinsukwini ezinjalo, sinika umzimba wethu ukuphumula, sidle uhlobo olulodwa lomkhiqizo wokudla.
- Ungasusa ngokuphelele ukudla okuthandayo kusuka ekudleni.. Ngisho noma akuhambisani kahle nomsoco okufanele. Lokhu kuzokusiza ukuthi ungaphuli.
Uma ulandela lezi zimiso, umzimba uzokubonga ngokufomu lakhe elihle.
Izinzuzo kanye nokulimala kwezidlo zemifino
Iyini isobho sekholafulawa esiwusizo ngaphandle kwenyama? Emifinini, amaphesenti aphansi e-fiber, yilokho okwenza kube okuyingqayizivele. Ukugonywa ngokugcwele, akulimazi nhlobo i-mucosa yesisu. Ukholifulawa uhlanza umzimba ngokucophelela futhi ngisho nokufika eziningi zokupheka zokuvuselelwa.
Kodwa-ke, ungakhohlwa ukuthi njenganoma yimuphi umkhiqizo, ukholifulawa unezinqatshelwe. Uma kukhona i-acidity ekhuphukile yesiphuzo esiswini, isisu se-gastritis noma isifo sesilonda se-peptic, khona-ke ukusetshenziswa kwezitsha ezivela kule mifino kufanele kube nokulinganiselwe.
Isibonakaliso sokuqala sokuthi isidlo sekholifulawa asizuzisi ukushaya kwenhliziyo.
Inani lamandla wekholifulawa yi-kcal 30 ngamagremu angu-100. Kodwa yini isilinganiso samaphrotheni, ama-carbohydrate namafutha:
- amaprotheni - 2.5;
- ama-carbohydrates - 4,2;
- Amafutha - 0.2.
Singaphetha ngokuphephile ngokuthi ukholifulawa ngumkhiqizo wangempela wokudla.
Iqukethe i-mono - ne-disaccharides, izakhi eziningi zokulandelela namaminerali:
- isitashi;
- amanzi;
- ama-acids e-organic;
- i-fiber yokudla;
- i-sodium;
- i-potassium;
- i-phosphorus;
- i-magnesium;
- i-calcium;
- ithusi;
- i-manganese;
- i-fluorine;
- i-selenium;
- i-zinc;
- insimbi
Imfundo yesinyathelo-by-step yokupheka izitsha zenyama-mahhala: okusheshayo futhi okumnandi
Izithako:
- ikholifulawa - 1 pc.;
- anyanisi - 1 pc.;
- izaqathe - 1 pc.;
- 1 i-stery stalk;
- usawoti nezinongo ukunambitha;
- amafutha yemifino - 50 gr.
Ukupheka:
- Hlanganisa u-anyanisi ngokucophelela uphinde ubheke izaqathe kwi-grater enamafutha. Fry the izaqathe nama-anyanisi kancane.
- Hlukanisa ukholifulawa ube yi-inflorescences bese ugeza.
- Bilisa amanzi bese upheka ukholifulawa.
- Hlanganisa ngokugaya.
- Engeza usawoti kanye nokusihlwa.
- Vumela ukuthi imise imizuzu engaba ngu-5.
- Bese uvala umlilo, ubeke isilimo esidliwayo esinamagatsha anamanzi bese uvumela ukuba ume ngaphansi kwesembozo seminye imizuzu engu-10.
Isobho siyokunika futhi sikujabulise ngephunga layo nokunambitheka okumangalisayo.. Lapho ukhonza, ungakwazi ukwengeza imifino kanye nokhilimu omuncu ophansi.
Ukupheka lesi sobho kuhle kakhulu ngesikhathi sokuqoqa imifino. Kumelwe zikhule ngaphansi kwezimo zemvelo ngaphandle kokungezwa kwamakhemikhali.
Sinikeza ukupheka isobho se-cauliflower yemifino ngokusho iresiphi yevidiyo:
Ukushintsha ukupheka
Izobho ze-olifulawa zihlukaniswa nokuhluka kwazo nokuzikhethela okucebile. Noma ubani angakhetha okuthile okuthandayo. Ake sibheke ezithandwa kakhulu.
With amazambane. Kulesi iresiphi ulungele kuqala. 2-3 izingcezu ukugeza, uthathe cubes bese upheka. Bese uqala ukupheka ngokuhlanganyela kwezinye izithako.- Ngommbila. Kungenziwa wengezwe kwisobho sokudla ngokuqondile embizeni yomhluzi ngesikhathi sokufaka ukholifulawa.
- Nge-peas. Ummbila ungashintshwa yi-peas. Kuzodinga futhi ibhange elilodwa. Yengeza nge-cauliflower.
- With ubhontshisi. Ukuze wenze lokhu, cwilisa ubusuku obuningi 1 indebe yobhontshisi. Siqala ukupheka isobho ngokuletha ubhontshisi ukulungela ngokugcwele.
- With irayisi. Siletha ingxenye yengilazi yelayisi ukulungela isigamu bese uphinda lesi sinyathelo sokutholwa ngesinyathelo.
- With utamatisi. 2-3 utamatisi ophakathi osihlikize nge-grater, susa isikhumba uphinde uhlanganise ubuningi obuholayo ngokugcoba u-anyanisi nama-izaqathe.
- With noodles. Ama-gramu angu-200 e-vermicelli angcono kakhulu afakwe esobho ngemva kokukholafulawa, kodwa ngaphambi kokugoba.
- With ithanga. I-300 g ithanga linqunywa ngamacube amancane. Yehla ebhodweni ngesikhathi esifanayo ne-cauliflower.
With amazambane. Kulesi iresiphi ulungele kuqala. 2-3 izingcezu ukugeza, uthathe cubes bese upheka. Bese uqala ukupheka ngokuhlanganyela kwezinye izithako.Gwema isobho phezu kokushisa okuphansi. Ngakho-ke kuyoba nomusa kakhulu futhi ocebile kakhulu. Isobho semifino akufanele sibilise.
Izinketho zokufaka
Isobho sekholifulawa singakhonza kokubili kwasemini nakudla. Isitsha sizohlanganiswa ngokuphelele nekhilimu noma ukhilimu omuncu. Kubathandi bezinkwa ngesinkwa, ungangeza isinkwa somnyama. Futhi futhi kufanelekile isinkwa esomisiwe se-rye, esongwe ngegalikhi. Ungafafaza i-parsley, i-dill noma isilimo esidliwayo esinamagatsha anamanzi phezulu.
Isobho se-solifulawa sasehlobo yisona esingcono kakhulu sokudla esiteji sakho ngosuku olushisayo olushusayo. Isosi elikhanyayo, ithenda ne-vithamini ngokuqinisekile lizokujabulisa wonke umndeni. Ukudla, kodwa okunomsoco, kuyoba usizo ikakhulukazi emzimbeni ngenkathi efudumele, lapho sidinga ukudla okulula.
