Mavitamini a Kolifulawa ndi Thanzi Labwino
Chifukwa chodya chochepa cha carb, ketogenic, ndi Paleo , kolifulawa yakhala yowonjezera komanso yosasinthasintha masamba omwe sali wowuma. Kolifulawa amatchulidwa kuti ndi mfumu ya banja la Brassica kapena kabichi. Mapesi ake amapanga miyala yofiira yoyera yomwe imatha kukhala yobiriwira, nthawi zambiri imatuluka m'mapiko abwino ndi malalanje.
Kolifulawa akhoza kuphikidwa kwathunthu, pulsed, kapena kudula mu florets kuti aziwombera, kuyera blanching, kuyambitsa-kutentha, ndi kuyaka.
Zingatheke m'malo mwa zakudya zakutchire monga mbatata ndi mpunga, ndipo zimakhala zowonjezera, kuwonjezera mavitamini, mchere, antioxidants, ndi fiber. Ngati mupanga "mpunga" monga chophika cha mpunga, mumangowonjezerapo masamba owonjezera pa chakudya chanu kuti mukhale ndi zakudya zochepa.
Kolifulawa amapezeka chaka chonse, makamaka mochedwa kugwa kumapeto.
| Zoona Zokwanira Zakudya za Kolifulawa | |
|---|---|
| Kutumikira Kukula 1/2 chikho chophika (1 "zidutswa) (62 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 14 | |
| Ma calories ochokera ku Fat 3 | |
| Total Mafuta 0.3g | 0% |
| Mafuta okhuta 0g | 0% |
| Mafuta a Polyunsaturated 0.1g | |
| Mafuta a Monounsaturated 0g | |
| Cholesterol 0mg | 0% |
| Sodium 150mg | 6% |
| Potaziyamu 88.04mg | 3% |
| Zakudya Zakudya Zamadzimadzi 2.5g | 1% |
| Zakudya Zakudya Zakudya 1.4g | 6% |
| Sugars 1.2g | |
| Mapuloteni 1.1g | |
| Vitamini A 0% · Vitamini C 46% | |
| Calcium 1% · Iron 1% | |
* Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Kolifulawa ndi calorie yotsika kwambiri, gwero la mafuta ochepa, omwe ali ndi makilogalamu 14 okha ndi 0,3 g mafuta mu theka chikho yophika kutumikira.
Mapindu a Zauliriwa
Kolifulawa ndi gwero labwino kwambiri la tizilombo toyambitsa matenda, timene timapanga timadzi timene timakhala timene timatulutsa timadzi timeneti timathandiza kuti mukhale odzaza, kukoketsani mafuta m'thupi, komanso kuchepetsa cholesterol. Anthu omwe amadya zakudya zamtundu wapamwamba zimapangitsa kuti azikhala ndi thanzi labwino komanso ali ndi chiopsezo chochepa cha matenda a mtima ndi shuga.
Kolifulawa ndi kachilombo koyambitsa katemera wa vitamini C. Vitamini C ndichinthu chofunikira kwambiri pakusakaniza ndi kukalamba.
Kuonjezerapo, kolifulawa ndi gwero la vitamini K ndi folate komanso gwero la vitamini B6 ndi potassium.
Potsirizira pake, kolifulawa ndi chimodzi mwa ndiwo zamasamba omwe amawonetsedwa kuti ali ndi zotsutsana ndi khansa. Zili ndipamwamba kwambiri za antioxidant phytonutrients ndipo pali umboni wakuti zinthu izi zimathandiza kuti kolifulawa akhale ndi zotsutsana ndi zotupa, komanso kukhala othandiza poteteza mavuto a mtima ndi m'mimba.
Nchiyani Chimachititsa Mawanga A Brown pa Mitu ya Kolifulawa?
Kutuluka kwa dzuwa kumakhala kofanana ndi mabala a bulauni otuluka chifukwa cha okosijeni. Kutsekemera kumachitika chifukwa cha kutuluka kwanthawi yaitali kwa kuwala ndi mpweya, zomwe zimapezeka mwachibadwa ndi kolifulawa yayitali. Ngati mawangawo sakhala ochepa, mungathe kuwadula ndi mpeni. Komabe, ngati mawangawo ndi ofiira kwambiri ndi a mtundu wakuda ndipo mawonekedwe ake ndi mushy kapena ngati kolifulawa akupereka fungo labwino, ndibwino kuti tisiye kolifulawa ngati izi zikuwonetsa kuti zikuwononga.
Kusaka ndi Kusunga Kolifulawa
Sankhani Kolifulawa yomwe imakhala yolimba, yong'onong'ono mitu yomwe ili yotsekedwa.
Phokoso siliyenera kukhala ndi chikasu, chifukwa ichi ndi chitsimikizo chakuti kolifulawa ndi okhwima kwambiri. Masamba aliwonse omwe ali pamtunduwu ayenera kukhala wobiriwira ndi wofiira. Kanizani mitu iliyonse yomwe imasonyeza zizindikiro za zofewa, chifukwa ndizo kuyamba kugwidwa.
Kolifulawa ndi yotayika kwambiri, choncho imayenera kukhala yozizira ndi yolimba. Sungani izo mu firiji mu mapangidwe ake oyambirira. Ngati simunali wokutidwa, kukulunga mwamphamvu ndi kukulunga momveka musanayambe kusunga. Musasambe mpaka mutakonzeka kuziphika.
Njira Zabwino Zokonzekera Kolifulawa
Kolifulawa yowawa kwambiri ngati kukoma kokoma, kuti azikhala ngati mbali yachakudya kupita kumalo anu akulu, monga nsomba ya sandwich, kapena kuwonjezera voliyumu ndi kapangidwe kuti msuzi.
Saute, nthunzi, kapena kungodya kolifulawa yaiwisi kuwonjezera mavitamini, mchere, voliyumu, ndi zowonjezera zakudya zanu.
Mukhozanso kugwiritsa ntchito kolifulawa m'malo mwa mbatata yosenda ndi mpunga .
> Zotsatira:
> Labensky, SR, Hause, AM. Kuphika: Buku Lophunzitsa Zokumbirako Zofunikira. 3rd ed. Mtsinje wa Upper Sadle, NJ: Prentice Hall, 2003: 616-617.