Mapulogalamu ndi Zaumoyo Zawo
Kabichi wakhala chida chakumwera kwa Ulaya kwa zaka mazana ambiri. Ndipo moyenera choncho, popeza ndi thanzi labwino, la calorie, low-carbohydrate, zakudya zamtundu wathanzi zomwe zingatengedwe zingasangalatse, zomwe zimapangidwanso. Imodzi mwa masamba osakwera mtengo ndipo imakhala nthawi yayitali kwambiri.
Pali mitundu yosiyanasiyana ya kabichi, kuphatikizapo mutu kabichi, napa kabichi ndi savoy kabichi.
Kawirikawiri, masamba a kabichi ndi obiriwira, koma zofiira ndi zofiirira kabichi zimapezeka. Tsabola yofiira kapena yofiirira ndi yosiyana ndi kabichi ndipo ikhoza kukhala yolimba kuposa kabichi.
Makamaka kabichi amapezeka chaka chonse, ndipo nyengo yowonjezera ya savoy kabichi ikuchokera ku August mpaka masika.
| Kabichi Zowona Chakudya | |
|---|---|
| Kutumikira Kukula 1 chikho, chotukuka chodulidwa (89 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Malori 22 | |
| Ma calories ochokera ku Fat 1 | |
| Total Fat 0.1g | 0% |
| Mafuta okhuta 0g | 0% |
| Mafuta a Polyunsaturated 0g | |
| Mafuta a Monounsaturated 0g | |
| Cholesterol 0mg | 0% |
| Sodium 16mg | 1% |
| Potaziyamu 151.3mg | 4% |
| Zakudya 5.2g | 2% |
| Matenda a Zakudya 2.2g | 9% |
| Sugars 2.8g | |
| Mapuloteni 1.1g | |
| Vitamini A 2% · Vitamini C 54% | |
| Calcium 4% · Iron 2% | |
* Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Chikho chimodzi cha kabichi chowulungidwa, chodulidwa chimakhala ndi makilogalamu 22 okha, 5 magalamu a chakudya, ndi 2.2 magalamu a fiber. Pafupifupi theka la zakudya zomwe zimapezeka mu kabichi zimachokera ku fiber, zomwe zimapangitsa kuti thupi likhale labwino kwambiri, komanso likhale labwino. Kabichi ndi cholesterol ndipo alibe mafuta ndipo ali ndi kuchuluka kwa kuchuluka kwa sodium.
Kabichi Zaumoyo Zaumoyo
Kabichi ndi kasupe wabwino. Matendawa, omwe sagwiritsidwa ntchito m'thupi mwawo, ndi zakudya zofunika kwambiri pa zakudya monga zimathandiza kuti ukhale wodzaza, akhoza kukoka mafuta m'thupi, kuchotsa matumbo, ndi kusunga shuga. Kafukufuku apeza kuti iwo amene amadya ma fiber okwanira ali ndi kulemera kwabwino ndipo amakhala ndi chiopsezo cha matenda a mtima ndi khansa ina.
Kabichi ndi kachilombo kabwino ka vitamini C ndi vitamini K , chitsime chabwino cha mtundu winawake, komanso malo abwino a manganese.
Kuwonjezera pamenepo, kabichi ndi imodzi mwa masamba omwe amawoneka kuti ali ndi khansa. Kafukufuku amasonyeza kuti kumwa masamba 3 mpaka 5 pamlungu wa ndiwo zamasamba (kuphatikizapo kabichi, kolifulawa, broccoli, ziphuphu za Brussels, kale ndi masamba a collard) zingathandize kuteteza ku mitundu ingapo ya khansara kuphatikizapo khansa ya prostate, mapapo, m'mawere, ndi m'matumbo. Chifukwa cha ichi chikhoza kukhala chifukwa cha momwe masambawa amathandizira mavitamini ena m'chiwindi, omwe amamatira ku khansa.
Mafunso Okhudzana ndi Kabichi
Ndinaganiza kuti coleslaw inali yonenepa, siyi yokha ya kabichi?
Traditional coleslaw, yomwe nthawi zambiri imatumikiridwa ngati mbale kumbali kapena malo ogulitsira zakudya, kawirikawiri imapangidwa ndi shuga ndi mayonesi, zomwe zimapanga calorie yapamwamba ndi chakudya cha mafuta. Komabe, kansalu yokhala ndi mavitamini, yokhala ndi mafuta ochepa kwambiri a Greek yogurt, akhoza kukhala ndi gawo limodzi mwa magawo atatu a calories omwe mumakhala nawo.
Ndi zophweka kusintha mmalo ndi zowonjezereka kwa coleslaw, kupanga chipangizo ndi mapuloteni omwe amanyamula mbale yonyamulira yomwe imakhala yochepa kwambiri m'thupi, shuga, ndi mafuta. Mutha kusewera pafupi ndi maphikidwe apansi kuti akhale m'malo abwino.
Nchifukwa chiyani kabichi imamva fungo pamene yophika?
Ngati mukuwotcha kabichi kapena sauteing, mungathe kuona fungo losasangalatsa mumlengalenga, mofanana ndi kugwedeza. Izi ndi chifukwa cha mankhwala a sulfure mu kabichi omwe amachitidwa panthawi yotentha. Kuti muchepetse kununkhiza, yesetsani kumira ndi asidi pang'ono, monga madzi a mandimu, kuti mulepheretsedwe.
Kusaka ndi Kusunga Kabichi
Sankhani mitu yamphamvu yomwe ilibe zilema. Mazirawo sayenera kuuma.
Sakani kabichi wokutidwa mu firiji kuti musunge mwatsopano. Onetsetsani kuti muzisunga mpaka mutagwiritsa ntchito. Kudula ilo lisanagwiritsidwe ntchito lifulumizitsa ndondomeko yakuwononga.
Njira Zabwino Zokonzekera Kabichi
Kabichi ikhoza kudyedwa yaiwisi ndi yofiira ngati coleslaw kapena yogwiritsidwa ntchito mu supu ndi mphodza. Zitha kukhala zowonongeka, zowonongeka, kapena zowonongeka. Mukhozanso kuwotcha masamba ndi kuwagwiritsa ntchito monga kukulunga nyama kapena chakudya china chodzaza chakudya chamagazi.
Maphikidwe Ndi Kabichi
Gwiritsani ntchito kabichi monga puloteni yanu, pewani zakudya zophweka, kapena muzipangitsanso katsitsi kozizira kochokera ku Asia ndi Thai kuti mukhale ndi zakudya zowonjezera komanso zonunkhira.
- Lamulo la ku Asia ndi Ginger Tahini Kuvala
- Coleslaw yosavuta ku Mexico
- Kabichi yosasaka
> Zotsatira:
> Labensky, SR, Hause, AM. Kuphika: Buku la zokolola zofunikira. 3rd ed. Mtsinje wa Upper Sadle, NJ: Prentice Hall, 2003: 616
> Steinkellner H, Rabot S, Freywald C, ndi al. Zotsatira za ndiwo zamasamba zomwe zimakhala ndi mankhwala osokoneza bongo zimayambitsa mankhwala osokoneza bongo. Kusintha kwamasinthidwe Sep 1; 480-481: 285-97 (2001).