Abantu abaningi bahlobanisa ukudla okunempilo nezitsha ezivela kubo ngento engafaneleki futhi engapheli. Ukholifulawa awuphephile nje kuphela, kodwa futhi uyamnandi, futhi okubaluleke kakhulu ukulungiselela ukudla okulula.
Le yemifino iyingqayizivele ekubunjweni kwayo nasezindaweni ezizuzisayo. Esihlokweni sethu sizochaza ukuthi kungani kubaluleke kakhulu futhi kuyasiza ekudleni lo mifino.
Yabelana ngezindlela zokupheka ezingcono zokupheka izitsha zekholifulawa. Ungabuye ubuke ividiyo ewusizo ngalesi sihloko.
Izinzuzo zemifino
Ukholifulawa uqukethe amavithamini weqembu B, C, K, PP, macro-and microelements: i-potassium, i-selenium, ithusi, i-manganese, i-iron, i-fluorine, i-phosphorus, futhi ibuye ibe ne-fibre ecebile, i-fibrous coarse diet, okuyinto yokuvuvukala, ehlanza udonga lwamathumbu emathunjini okudla okungahambisani nomzimba, ivuselela imithi yamathumbu. Amagremu ayi-100 yemifino eluhlaza aqukethe i-vitamin C. yansuku zonke.
Sincoma ukubukela ividiyo mayelana nezinzuzo zekholifulawa yomzimba womuntu:
Ukungafani nokulimala
Ukuqapha kufanele kusetshenziswe abantu bezinkukhu eziphethwe yisisu.kanye nokubekezelelana ngabanye. Ukusetshenziswa kwemifino kuba yingozi kubantu abane-gout. Iklabishi purines ithola futhi iqhaza ekuthunjweni kwe-urea. Umkhiqizo ungathinta kakhulu ukusebenza kwegciwane le-thyroid.
Okuqukethwe khalori
Amakholori nge-100 g yomkhiqizo:
- amaprotheni, g: 2.5;
- amafutha, g: 0.3;
- ama-carbohydrate, g: 5.4.
Imiyalo yokupheka ngesithombe
Okusheshayo futhi okumnandi: ama-inflorescences eqanda
Iresiphi elula futhi esheshayo yokupheka i-caulifulawa abilisiwe emaqanda. Ukuqukethwe kwekhalori kwesidlo kungama-khalori angu-59 nge-100 g, okuyi-4.24 g we-protini, 2.95 g wamafutha, 4.52 g we-carbohydrates
Izithako:
- Ukholifulawa (fresh noma iqhwa) - 1 kg.
- Amaqanda - izingcezu ezine.
- Amafutha e-sunflower - isipuni esingu-1.
- Usawoti - 2 tsp.
- umhlabathi omnyama omnyama.
Ukupheka:
- Emanzini abilayo nosawoti, shiya iklabishi, ugeze futhi uhlukaniswe ngama-florets, imizuzu engu-7. Lapho upheka ukholifulawa emanzini, ungangeza ijusi kalamula noma i-citric acid ukuze ulondoloze umbala omhlophe wemifino futhi uqede iphunga elilodwa leklabishi.
- Ngenkathi iklabishi ishisa, faka ipanini lokuthosa ngamafutha we-sunflower ukuze ushise.
- Hamba amaqanda ngesitsha esihlukile, engeza usawoti kanye nopelepele.
- Iklabishi eliphekwe ligoqa nge-colander, uvumele ukukhipha umswakama owedlulele.
- Beka iklabishi epanini elishisayo bese uthele phezu kwengxube yeqanda.
- Fry uze amaqanda alungele. Bon appetit!
Sincoma ukubukela ividiyo mayelana nokupheka ukholifulawa othosiwe ngeqanda:
I-Bell Pepper Salad
Ikholifulawa enomsoco iqukethe inzuzo ephezulu, kuhle kakhulu kuhlangene ne-Bulgarian pepper kanye ne-ulethisi (arugula, ulethisi, i-iceberg nabanye). Ukuqukethwe kwekhalori ye-dish kungama-khalori angu-38 nge-100 g, okuyi-protein ayi-2.1 g, amafutha 1.5 g, ama-carbohydrate 4.7 g.
Hlanganisa imifino ngamaqabunga e-ulethisi, inkathi ngamafutha omquba (ubhekilanga, umnqumo noma enye into oyifunayo) ngejusi lelamula kanye negalikhi. Sekuyisikhathi sokuba nesidlo samanzi nesiphuzo! Bon appetit! Uma ngabe ufisa, iklabishi ingahlanzwa imizuzu embalwa.
Ibhodi: Isaladi iyokhanya uma uthatha pepper yemibala ehlukene - obomvu nephuzi, isibonelo
.
Mayelana naliphi amanye ama-saladi angalungiswa kusuka ekholifulawa, funda lapha.
Indlela ukupheka imifino in breadcrumbs?
Ukholifulawa ophekwe ezitsheni zezinkwa kungaba isitsha sangempela sokudla.. Kodwa-ke, lesi sidlo akufanele sithathwe, njengoba okuqukethwe kwayo kwekhalori kuyanda kakhulu ngenxa yebhotela nabaqaphi. Ukuqukethwe kwekhalori kwesidlo kungama-kilojoule angu-128 nge-100 g, okungama-4,28 g wamaprotheni, ama-6.87 g wamafutha, 13.58 g we-carbohydrates
Izivakashi zakho ziyomangala ukuthi imnandi kanjani imifino elula. Ukuze wenze lokhu, udinga ama-inflorescences okuphekwe ngama-cauloflower aphuze amaqanda ashaywa ngosawoti, ugoqa ngezinkwa zezinkwa bese udosa ebhotela kuze kube nsundu yegolide. Isitsha esifanayo singenziwa ngokujulile. Iklabishi i-crispy ngaphandle nangethenda ngaphakathi. Bon appetit!
Ngemuva kokupheka, faka i-inflorescences eqediwe ephepheni elenziwe ngephepha kuqala ukulahla amafutha amaningi, futhi kuphela lapho kudla isidlo esikhiqizwa ngamaqabunga e-ulethisi.
Sincoma ukubukela ividiyo mayelana nokupheka ukholifulawa othosiwe ku-breadcrumbs:
Omelette
I-Omelet ne-cauliflower kanye no-utamatisi kungaba yindlela yokudlela kwasekuseni ethakazelisayo kakhulu.. Ukuqukethwe kwekhalori kwesidlo kungama-kilojoule angu-128 nge-100 g, okuyi-4.57 g yamaprotheni, 4.27 g wamafutha, 3.62 g we-carbohydrates
I-recipe izokwenzela abantu abaqaphe ukudla kwabo, okubaluleke kakhulu ukuthi amaprotheni, amafutha, ama-carbohydrate kanye ne-fiber ahlanganiswe kahle kuwo wonke ukudla. Utamatisi yi-flavour enhancer yemvelo, ngakho-ke izitsha zizogcwala, okulukhuni ukuzibeka phansi.
Hlanganisa zonke izithako ezidingekayo ze-omelet, uthele ubukhulu epanini futhi gazinga kuze kwenziwe. Ukuze uphuze, ungafafaza isitsha phezulu nge anyanisi oluhlaza.
Utamatisi, khetha okuvuthiwe kakhulu. Ngaphambi kokuxubana nazo zonke ezinye izithako kusuka utamatisi, ungakwazi ukususa isikhumba. Ukwenza lokhu, udinga ukwenza ukusikeka okuphambano esiphambanweni, uhlakaze izithelo ngamanzi abilayo bese uyifaka ngaphansi kwamanzi abandayo. Ngemuva kwalendlela elula ukususa isikhumba akulula.
Ukholifulawa ungasetshenziswa njengesisekelo sokudla inhlama ye-pizza noma iklabishi i-patties. Ngokuhlanganiswa nezinongo ezivundiwe, imifino izodlala ngamanothi amasha wokunambitha, ikuyise ezweni lamahle, lapho ufuna ukubuyela khona futhi.
Izindlela zokupheka ze-omelet eziningi ze-cauliflower ziyatholakala lapha.
Pizza
Ukuqukethwe kwekhalori kwesidlo kungama-kilojoule angu-137 nge-100 g, okuyi-8.27 g yamaprotheni, i-10.22 g wamafutha, no-3.65 we-carbohydrate.
Ukupheka:
- I-cauliflower ebilisiwe ebomvu, faka amazambane ahlambulukile, engeza ushizi, amaqanda nezinongo, yakha isisekelo se-pizza.
- Okuphezulu nanoma yikuphi ukugcwalisa, okuthandayo, bese ubhaka kuhhavini.
Sincoma ukubukela ividiyo mayelana nokupheka i-pizza ye-cauliflower:
Cutlets
Ukupheka:
- Isisekelo sama-cutlets ukupheka, ngokuqondene ne-pizza. Ekugxotsheni, ungangezela okuningi njengodokotela we-oatmeal.
- I-form cutlets, roll in breadcrumbs futhi gazinga emafutheni omifino ezinhlangothini zombili. Khonza nge ukhilimu omuncu ne-garlic noma i-mushroom sauce.
Sincoma ukubukela ividiyo mayelana nokupheka izinhlamvu ze-cauliflower:
Isiphetho
Njengoba ubona, i-cauliflower ithatha isikhathi esincane sokupheka, ngenkathi uthola inzuzo enkulu emzimbeni wakho.
Ukupheka kokupheka imifino kuzoba ukudla okunye nakakhulu uma ungasebenzisi amafutha we-sunflower noma ibhotela bese ubhaka imifino kuhhavini. Konke kuxhomeke emcabangweni wakho futhi ufisa ukupheka okuthile okuvela kwimikhiqizo elula.
