Brussels sprouts

Idan kun bi tsarin abincinku kuma kun tabbatar cewa kuna da kayan lambu da yawa a cikin abincinku, to tabbas kuna ba da hankali ga irin wannan samfurin kamar Brussels sprouts. Bayan haka, tsiran Brussels shine lafiyayyen kayan lambu wanda ya ƙunshi abubuwa masu mahimmanci da yawa. Ari da, akwai abubuwa da yawa da za a dafa tare da tsiron Brussels - kuma ku ciyar da iyalin duka!

Miyan cuku mai tsami tare da tsiro na Brussels, gasa burodi na Brussels tare da yogurt, Brussels ta tsiro tare da kirim mai tsami da quiche tare da tsiron Brussels - a cikin wannan labarin za mu gaya muku abin da kuma yadda zaku iya dafa abinci tare da wannan kayan lambu mai lafiya. Amma da farko, bari mu ɗan zauna kan fa'idodin kaddarorin Brussels sprouts.

Me yasa tsiron Brussels ya kasance mai kyau a gare ku

Brussels sprouts daga Holland ne, kuma ɗanɗanonsu ya sha bamban da wanda muka saba da farin kabeji.

A lokaci guda, Brussels sprouts shine ma'ajiyar bitamin da sauran abubuwan gina jiki. Ya ƙunshi babban adadin bitamin C, bitamin B, provitamin A, baƙin ƙarfe, potassium, magnesium, phosphorus, folic acid. Tabbas, tsiron Brussels yana da yawa a cikin fiber da sauƙin narkewar furotin, yayin da suke da ƙarancin kalori (adadin kuzari 43 cikin gram 100 na kayan lambu).

An ba da shawarar sprouts na Brussels don mata masu juna biyu da kuma mutanen da aka yi wa tiyata. Wannan kayan lambu yana daga cikin abincin da ke taimakawa wajen hana kamuwa da cutar kansa. Hakanan tsiron Brussels yana da amfani don hangen nesa, da kuma don zuciya da jijiyoyin jini.

Za a iya hana fitar da tsiron Brussels a cikin mutanen da ke fama da cututtukan ɓangaren hanji, musamman waɗanda ke fama da cututtukan hanji, da kuma mutanen da ke da gout da kuma mutanen da ke da rauni.

Brussels sprouts suna da sauƙin shirya. Ana cin shi soyayyen, dafaffe, a dafa ko a gasa. Abubuwan da ke cikin calorie na tsiro na Brussels shine 43 kcal a kowace 100 g.

Brussels sprouts ya ƙunshi antioxidants

• Brussels sprouts suna da ƙananan kalori amma suna da yawa a cikin abubuwan gina jiki, musamman fiber, bitamin K da bitamin C;
• Kayan lambu ya ƙunshi kaempferol, antioxidant wanda zai iya rage haɗarin cutar kansa, rage kumburi, da inganta lafiyar zuciya.
• Bullowar Brussels suna da yalwar fiber, wanda ke tallafawa lafiyar narkewar abinci da rage haɗarin cututtukan zuciya da ciwon sukari.
• Kabeji ya ƙunshi bitamin K, wanda yake da mahimmanci don daskarewar jini da ƙashin kashi;
• Fiber da antioxidants a sprouts na Brussels suna taimakawa wajen kiyaye daidaituwar sukarin jini;
• Brussels sprouts ne mai kyau tushen omega-3 fatty acid ALA, wanda zai iya rage kumburi, insulin juriya, fahimi ƙi, da jini triglycerides;
• Mai wadata a sulforaphane, wanda ke haɓaka samar da enzyme mai alhakin inganta rigakafi. Duk wannan yana ba ka damar yin ban kwana da sinadarai da ke iya haifar da cutar kansa a jiki;
• Brussels sprouts dauke da bitamin C, antioxidant wanda yake da mahimmanci ga rigakafi, sha ƙarfe, samar da collagen, da ci gaban nama da gyara.

Brussels ta tsiro: wanda bai kamata ya ci ba

Brussels sprouts suna da lahani ga mutanen da ke da babban acidity na ciki, ba a ba da shawarar don taɓarɓarewar sashin gastrointestinal da kuma matsaloli tare da glandar thyroid, tare da gout da gastritis;
An hana yin jita-jita daga tsirowar Brussels bayan bugun zuciya da kuma mutanen da ke fama da cutar Crohn;
Game da rashin lafiyan jiki, ya kamata a ci wannan kayan lambu a hankali.

Za'a iya shirya jita -jita masu daɗi da lafiya da yawa daga tsiran Brussels: kabeji ya dace da miya da casseroles, ana iya cusa shi ko soyayyen cuku, ƙwai ko naman alade. Ana cin ƙananan kawunan kabeji, waɗanda ake ci sabo, dafa, dafa da soya.

Hakanan ana amfani da kabeji don shirya salads, stew na kayan lambu da kuma matsayin abincin gefe don cin abincin nama.
Idan kun dafa sprouts na Brussels na tsawon lokaci, suna da laushi sosai kuma suna ci gaba da jin zafi, wari mara daɗi. Kabejin da ba a dafa ba ya ɗanɗana da kyau, saboda haka yana da kyau a dafa wannan kayan lambu a hankali.

Girke-girke Bulala - Yadda ake Brussels Sprouts Miyan

• Giram 200 na tsiron Brussels
• 100 gram creddar shredded cuku
• 600 ml na kaza ko broth kayan lambu
• 200 ml cream mai nauyi
• Albasa 1 matsakaici
• Man kayan lambu don soyawa
• Gishiri da barkono barkono don dandana
• 2 cloves na tafarnuwa - na zaɓi

Yanke tsire-tsire na Brussels zuwa bariki. Sara da albasa da soya a cikin kayan lambu mai. Tafasa ruwa a cikin tukunyar kuma a tafasa tsirowar Brussels (kimanin minti 3), sannan a tsame ruwan. Boiledara dafaffen sprouts na Brussels zuwa kwanon rufi tare da albasa, simmer na fewan mintoci kaɗan. Sara da tafarnuwa kuma kara zuwa kaskon. Creamara cream, simmer. A ƙarshe, ƙara yankakken cheddar da gishiri da barkono. A ci abinci lafiya!

Gasar Brussels da aka toya tare da yogurt da lemun tsami

• Giram 400 na tsiron Brussels
• 1.5 dafaccen man zaitun
• 150 gyada ko yogurt turkish
• 1 tablespoon freshly matse ruwan lemun tsami
• Cokali 2 na lemon tsami
• 3 tablespoons minced almond
• 2 tablespoons minced Mint
• Gishiri, barkono baƙi, ƙasa paprika - dandana

Yanke tsire-tsire na Brussels a cikin rabi kuma sanya a cikin kwanon burodi. Drizzle da man zaitun, gishiri da barkono. Sanya kwanon rufi a cikin murhu mai zafi na mintina 15, ko har sai mai laushi. A halin yanzu, a cikin babban kwano, motsa yogurt, ruwan lemon da zest, yankakken mint, da gishiri da barkono. Yada miya a kan faranti, saman da dahuwa da aka yi da Brussels, yankakken almon da ɗan mint. Sanya wasu paprika na ƙasa idan ana so. Ana iya yin jita-jita a kan tebur. A ci abinci lafiya!

Brussels ta tsiro tare da kirim mai tsami - abinci don lafiya

• 800 grams na daskararre sprouts na Brussels
• Albasa 1 matsakaici
• 2 man shanu mai taushi
• 1 tablespoon gari
• 1 tablespoon sukari launin ruwan kasa
• 0.5 teaspoon ƙasa mustard
• 0.5 kofin madara
• 1 kofin kirim mai tsami
• Gishiri da barkono barkono don dandana

Tafasa Brussels ya tsiro a cikin salted ruwa, lambatu da ruwa. Yanke albasa ki soya a cikin man shanu na kimanin minti 4. Flourara gari, sukari mai ruwan kasa, mustard na ƙasa, gishiri da barkono a kwanon rufi - kuma a gauraya su da kyau. Yayin ci gaba da motsawa, ƙara madara a cikin kwanon rufi kuma simmer na 'yan mintoci kaɗan. Creamara kirim mai tsami a skillet, amma kada a tafasa. Zuba wainar da aka shirya a kan tsiron Brussels - kuma kuna iya hidima. A ci abinci lafiya!

Gourmet da lafiya - yadda ake dafa kayan marmari na Brussels quiche

• 1 daskararre quiche tasa
• 1 kofin yankakken yankakken tsiron Brussels
• 4 qwai
• 1 gilashin madara
• 1 kofin cuku mai shredded wuya (cheddar ko wasu)
• 2 karamin cokali mai laushi
• 1 teaspoon man kayan lambu
• Gishiri da barkono barkono don dandana
• 1 albasa na tafarnuwa - zaɓi

Saute kayan tsiron Brussels a cikin skillet tare da man kayan lambu da man shanu har sai yayi laushi, kuma a sanyaya shi. Whisk kwai da madara a cikin babban kwano. Add Brussels sprouts, cuku, tafarnuwa, gishiri da barkono. Zuba ruwan magani cikin abinci mai ɗumi kuma sanya shi a cikin tanda mai zafi na aƙalla mintina 45 ko har sai ya yi laushi. A ci abinci lafiya!