Mapulogalamu ndi Zaumoyo Zawo
Broccoli ndi masamba okhwima omwe ali a zomera za Brassica . Ndi mtundu wa maluwa ndipo uli ndi tchangu, pakati pa mapesi omwe ali ndi masamba obiriwira ndi zobiriwira (pali mitundu yofiirira). Broccoli amagawira masamba omwe ali ndi zakudya zowonjezera bwino, ndipo ikaphikidwa bwino, ikhoza kukhala yowonjezera ku zakudya zonse.
Pali mitundu yambiri ya broccoli, yomwe imadziwika kwambiri ngati mutu wa broccoli. Mitundu ina ikuphatikizapo broccoli, racco broccoli, ndi Italy wolowa nyumba.
Broccoli imapezeka mwatsopano komanso mazira. Mwatsopano broccoli umapezeka chaka chonse ndi nyengo yachisanu kuyambira October mpaka April.
| Zoonadi Zakudya Zakudya za Broccoli | |
|---|---|
| Kutumikira Kukula 1 chikho chofiira (91 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zamakono 31 | |
| Ma calories ochokera ku Fat 3 | |
| Total Mafuta 0.3g | 0% |
| Mafuta okhuta 0g | 0% |
| Mafuta a Polyunsaturated 0g | |
| Mafuta a Monounsaturated 0g | |
| Cholesterol 0mg | 0% |
| Sodium 30mg | 1% |
| Potaziyamu 288mg | 8% |
| Zakudya 6g | 2% |
| Matenda a Zakudya 2.4g | 9% |
| Sugars 1.5g | |
| Mapuloteni 2.5g | |
| Vitamini A 11% · Vitamini C 135% | |
| Calcium 4% · Iron 4% | |
| * Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Pa makilogalamu 30 okha pa chikho, broccoli ndiwowonjezera wotchuka ku mbale za anthu omwe amayang'ana kuwiri kulemera kapena kulemera kwa minofu. Mawerengero ochepa a kalori sayenera kukunyengeni ngakhale. Mbewu imeneyi ili ndi mapuloteni, mavitamini, potaziyamu, ndi vitamini C.
Broccoli Health Benefits
Broccoli ndi masamba olemera kwambiri, omwe ali ndi pafupi naini peresenti ya mtengo wa tsiku ndi tsiku mu kapu imodzi yaiwisi. Zida, zomwe zimapezeka m'magazi, zimathandiza kuchepetsa mafuta m'thupi, kulimbikitsa thanzi labwino, kuyang'anira shuga, ndi kuthandizira kulemera kwake.
Broccoli imadzala ndi mavitamini ndi mchere.
Ndizofunikira kwambiri za vitamini C (zomwe zilipo zambiri kuposa tsiku) ndi vitamini K, malo abwino kwambiri a mankhwala, komanso mankhwala abwino a Vitamini A, mavitamini a manganese, potaziyamu, ndi B. Broccoli ndigwero labwino la calcium.
Zotsatirazo zimasakanikirana, koma kafukufuku wina amasonyeza kuti kudya masamba oposa a cruciferous, monga broccoli amachepetsa chiopsezo cha mitundu ina ya khansa (prostate, mapapo, chifuwa). Broccoli ili ndi gulu la zinthu zotchedwa glucosinolates, zomwe zimakhala ndi mankhwala a sulufule. Zinthu zimenezi zimapatsa broccoli fungo lake lopweteka.
Mukakulungidwa komanso pamene mukukonzekera chakudya, glucosinolates amathyoledwa ndikupanga mankhwala odziwika kuti indoles, nitriles, thiocyanates, ndi isothiocyanates. Mtundu umodzi wa indole, wotchedwa indole-3-carbinol ndi sulforaphane (isothiocyanate) kaŵirikaŵiri amafufuzidwa chifukwa cha zotsatira zawo zowononga.
Broccoli ndi chimodzi mwa zakudya zomwe zili ndi mankhwala ophera antioxidant kwambiri pamtundu uliwonse wa kalori. Antioxidants amathandiza kulimbana ndi zida zowonjezera zomwe zingayambitse kutupa ndi matenda.
N'chifukwa Chiyani Brokoli Anga Akusintha Brown?
Chifukwa chodziwika bwino kuti masamba obiriwira okongola ngati broccoli amapanga zobiriwira za mtundu wa khaki ndi chifukwa chokwera kwambiri.
Kawirikawiri, broccoli ayamba kutembenuza mtundu wofiira ataphika kwa mphindi zisanu ndi ziwiri.
Ngati mukudziwa kuti mutha kudya broccoli nthawi yomweyo, mpweya kapena pembedzani mwamsanga ndipo mutumikire. Ngati, komabe, mukukonzekera kuti muziphika pambuyo pake, mukhoza kuika blanch it kuteteza mavitamini, mchere, ndi mtundu.
Kupaka blanching kumaphika chakudya pang'onopang'ono ndipo kumachitidwa kuchotsa zosafuna zosayenera, kuchepetsa zakudya zolimba, kuika mitundu ndi kuchepetsa nthawi yomaliza yophika. Kuphwanyika kumakhala kofulumira. Kuti muve blanc, ikani broccoli, flotti imodzi panthawi, mumadzi otentha amchere ndikuchotseni pambuyo pa masekondi 30. Mwamsanga pitani broccoli mu madzi a ayezi.
Kusamba kwa ayezi kumatseka njira yophika ndipo kumathandiza kuyatsa mtundu. Mukakonzeka kugwiritsa ntchito broccoli yanu kuphika ngati mukufuna.
Kusaka ndi Kusunga Broccoli
Sankhani mapepala a broccoli atsopano ndi timagulu timene timatsekedwa mwamphamvu mdima wobiriwira. Pewani mapesi ndi maluwa achikasu.
Kuti muzisunga broccoli mwatsopano, muyiike mu thumba lakutsekemera mufiriji kwa masiku angapo.
Mukhozanso kugula broccoli yofiira yomwe imakhala yabwino kwa miyezi isanu ndi itatu mpaka khumi. Ngati mukufuna kufalitsa broccoli yanu, blanch it first ndiyeno kusunga izo mufiriji mu chotengera chotsitsimula.
Njira Zabwino Zokonzekera Brokoli
Broccoli ikhoza kudyedwa yaiwisi, ngati crudite kapena slaw, kapena ikhoza kukonzekera pogwiritsa ntchito njira zosiyanasiyana zophika. Sitiyani, saute, kapena odzola broccoli kuti muthokoze chakudya chanu chachikulu kapena ntchito zimayambira kuti mupange supu.
Kuti mupewe broccoli wofiira wofiira, yesetsani kuti musagwedezeke. Kuphika mowa sikungowonjezera diso, koma kudzachepetsa kupezeka kwa mavitamini ndi mchere. Broccoli sayenera kukhala mushy kwambiri. Mukhoza kukhala ndi mtundu wabwino wa green hue mwa kutsuka broccoli wanu poyamba-izi sizidzangowonjezera mtundu wa broccoli koma zimathandiza kuchepetsa zimayambira.
Maphikidwe Ndi Broccoli
Pezani mlingo wa veggie m'mawa mwa kuwonjezera broccoli wanu ku dzira lanu kapena kuphika broccoli yanu kuti mugwiritse ntchito monga maziko kapena mbale kuti mutenge chakudya chamagulu.
- Asia Broccoli Yatsutsani Fry
- Ng'ombe ndi Bawa Broccoli
- Broccoli wokazinga ndi mandimu
> Zotsatira:
> Mbewu za Cruciferous ndi Kupewa Khansa.
> Labensky, SR, Hause, AM. Kuphika: Buku Lophunzitsa Zokumbirako Zofunikira. 3rd ed. Upper Saddle River, NJ: Prentice Hall, 2003: 617.
> Linus Pauling Institute. Micronutrients for Health .