Artichokes ali ndi mbiri yosangalatsa. Agiriki akale ankakhulupirira kuti monga chilango chomunyenga, Zeus anasintha wokondedwa wake Cynara kukhala atitchoku. Ku Italy ndi madera ena a Mediterranean, artichokes ankawoneka ngati okoma komanso aphrodisiac.
Masiku ano pali mitundu yoposa 100 ya artichokes, yofanana ndi kukula kwake (kuchokera ku mwana kupita ku jumbo), mtundu (kuchokera ku mdima wobiriwira mpaka wofiirira) ndi mawonekedwe (kuchokera ku zikuluzikulu mpaka kutalika, zitsulo zozungulira).
Artichokes ali ndi thotho pamasamba awo omwe ayenera kuchotsedwa asanadye.
Ambiri a artichokes ku United States amachokera ku California. Nthenda ya atitchoku nyengo imatha, koma ikhoza kupezeka chaka chonse.
| Zoona Zokwanira za Atitchoku | |
|---|---|
| Kutumikira Kukula 1 Pakati, kuphika popanda mchere, Kutumikira (120 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zamakono 64 | |
| Ma calories ochokera ku Fat 2 | |
| Total Mafuta 0.4g | 0% |
| Mafuta okhuta 0g | 0% |
| Mafuta a Polyunsaturated 0.2g | |
| Mafuta a Monounsaturated 0g | |
| Cholesterol 0mg | 0% |
| 120mg sodium | 5% |
| Potaziyamu 474mg | 14% |
| Zakudya 13g | 4% |
| Matenda a Zakudya 7g | 28% |
| Sugars 1.2g | |
| Mapuloteni 3.5g | |
| Vitamini A 0% · Vitamini C 15% | |
| Calcium 3% · Iron 4% | |
| > * Malinga ndi zakudya 2,000 za calories | |
Atikisiti imodzi yamagetsi imakhala ndi ma calories 60 ndipo imapanga ma gramu 7 a fiber, zomwe zimapangitsa pafupifupi gawo limodzi mwa magawo atatu a zofunikira zanu za tsiku ndi tsiku. Artichokes akudzaza kwambiri chakudya. Mukakonzekera ndi mafuta ochepa, ndi ochepa kalori, chakudya chochepa cha mafuta. Samalani pamene mukudya zinthu monga zokazinga ndi zowakongoletsera zamatenda monga zakudya izi zimakhala ndi mafuta ambiri.
Ubwino Wathanzi wa Artichokes
Pambuyo pake, atitchoku yambiri imakhala ndi mavitamini, vitamini K , ndi mitundu yabwino ya magetsi, potassium, ndi vitamini C.
Vitamini K ndi vitamini yosungunuka ndi mafuta omwe ndi ofunikira kupuma kwa mnofu komanso kupha magazi. Ngati muli munthu amene amatenga Coumadin, ndikofunika kuti vitamini K yanu ikhale yosasinthasintha, kutanthauza kuti mumadya za masamba ofanana ndi masamba obiriwira tsiku ndi tsiku.
Kambiranani za dokotala wanu kuti mumvetse bwino.
Chotsatira ndi chofunika popewera neural tube defects ndi maselo ofiira a magazi ndi magnesium ndi mchere umene uli wofunika kwambiri kwa mitsempha ya mitsempha ndi minofu.
Potaziyamu ingathandize kuchepetsa kuthamanga kwa magazi ndi vitamini C ndi vitamini wambiri wosasunthika m'madzi omwe amathandiza kukonzanso maselo, kulimbikitsa chitetezo chokwanira komanso kumathandizira kutsutsana ndi ukalamba.
Kafukufuku amasonyeza kuti amtundu wotchedwa artichokes akhoza kukhala ndi zinthu zomwe zimatsutsana ndi khansa ndipo zingathandize kuchepetsa mafuta m'thupi.
Kodi Mumayeretsa Bwanji ndi Kudula Manyowa?
Artichokes ingadulidwe mosiyana malinga ndi njira yanu yophika. Kuti muyambe, mukufuna kupukuta tsinde pansi ndikudula masamba ena ovuta kwambiri. Chotsani khungu lamtundu wakunja ndi masamba okhwima. Izi ndi zabwino kwa mafuta ndi atitchokiti.
Ngati mukufuna kugwiritsira ntchito atitchoku, mudzachita chimodzimodzi, kuyambira pakuchepetsa pansi ndi pamwamba ndi kudula masamba ena ovuta. Kenaka, mudzakumbamo chokhachokha, kaya ndi supuni kapena kapeni kuti muchotse gawo lachabechabe.
Ngati mukufuna kuthamanga tchatike yanu, tsatirani njira yomweyi ndipo mutatha kuyimitsa, ndiye kuti muyang'anire pakati pa atitchoku.
Nthawi iliyonse mukamatsuka atitchoku, mukufuna kutaya madzi mumchere ndi mandimu kuti mukhale abwino komanso wobiriwira.
Kodi Mumadya Bwanji Aritchok?
Artichokes akhoza kuopseza, koma mukangodya imodzi, mudzadya wina. Potsata ndondomeko yotsatila ndi ndondomeko ya momwe mungadye aritikiti, onani kanema ya California Artichoke Advisory Board: Kodi Mungadye Bwanji Atitchoku?
Kusaka ndi Kusunga Artichokes
Artichokes ingagulidwe mwatsopano, mazira, zamzitini kapena marinated.
Ngati mukuyang'ana kuti mugule zotsamba zamatsenga, pewani omwe ali ndi mabala a bulauni kapena masamba ogawikana ndikusankha omwe ali olimbika, ndi masamba odzaza omwe amamva kulemera kwa kukula kwake.
Sungani zitsulo zamatenda opangira pulasitiki kwa masiku asanu ndikupewa kusamba mpaka mutaphika.
Mukamagula zamzitini zamtengo wapatali zamakiti, mungakhale bwino kupewa kupezekedwa ndi mafuta ndi vinyo wosasa monga mitundu iyi ya attichokesiti imakhala yamakono komanso sodium. Ngati muyenera kugula zamzitini, onetsetsani kuti muzimatsuka musanagwiritse ntchito.
Zosungunuka zowonjezereka zimatha kukhala mufiriji kwa miyezi isanu ndi umodzi mpaka chaka-koma sizikupweteka kuyang'ana bwino kwambiri pa tsiku.
Njira Zabwino Zokonzekera Artichokes
Artichokes ndizowonjezera ku saladi, masangweji, ndi mbale za tirigu. Iwo akhoza kukhala chophimba chabwino cha toast komanso kuwonjezera kuwonjezera pa supu. Artichokes amawonjezera mtundu, kapangidwe, ndi kudzaza mazira a dzira ndi masamba. Ngati mukufuna kugwiritsira ntchito zowonongeka, mungathe kuchepetsa mafuta ndi calories pogwiritsira ntchito mankhwala anu ochepa-kuwonjezera zowonjezera zowonjezereka zimakhala "zolemetsa" pa adyo ndikuwonjezera zitsamba ndi zonunkhira kuti mugwiritse ntchito.
Maphikidwe ndi Artichokes
Ngati mukufuna njira yosiyana yoyambira tsiku lanu, ganizirani za kuwonjezera zizindikiro zachakudya pa kadzutsa-mudzakhala otsimikiza kuti mukhale odzaza mpaka masana. Pezani malingaliro a momwe mungaperekere zotsamba zamatsenga masana ndi chakudya chamadzulo.
- Slow Cooker Frittata ndi Artichoke Hearts ndi Pepper
- Halibut ndi Braised Artichokes ndi Lemon
- Artichoke, Basil ndi White Bean Soup
> Zotsatira:
> California Artichoke Advisory Board. Kodi mungadye bwanji atitchoku? http://artichokes.org/how-to-eat
> Linus Pauling Institute. Micronutrients wathanzi. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf
> Welland, Diane. Artichokes. Chakudya ndi Zakudya Zabwino. 2016; 32-33.