Broccoli

Koren abinci. Abin da kuke buƙatar sani game da broccoli da yadda ake dafa shi

Tare da ƙarshen zafi, sabbin kayan lambu suna ta raguwa, amma sa'a, wannan shine lokacin broccoli, samfurin almara. Shin wannan kabejin da gaske yana da kyau?

Broccoli samfur ne mai ƙima, mai wadataccen bitamin da abubuwan gina jiki, kuma a lokaci guda yana da ƙarancin kalori. Broccoli na dangin gicciye ne, danginsa sune sprouts na Brussels, farin kabeji, farin kabeji, kabeji, da rucola, pak choy salad, mizuna, watercress, radish, horseradish, mustard da wasabi. Broccoli yana ƙunshe da sulphorophane, sinadarin sulfur da aka samo a cikin kayan marmari na giciye waɗanda masu binciken rigakafin cutar kansa suka dora fatansu akan: an yi imanin cewa sulphorophane na iya rage haɗarin wasu cututtukan daji. Abin ban sha'awa, haɗarin da ke tattare da broccoli shima yana da alaƙa da abu ɗaya, tunda sulfurofan da kanta guba ce kuma shuka tana amfani da ita don kariya daga kwari.

An bunkasa Broccoli daga kabejin daji a zamanin Daular Roman, kuma Romawa suna son sabon samfurin sosai. Sunan broccoli ya fito ne daga kalmar Italiyanci "broccolo" - "tsiron kabeji", kuma shaharar duniya ga kayan lambu ya fara zuwa a cikin 1920s, kodayake ainihin ganuwa ta zo a farkon karni na uku.

Amfanin broccoli: gaskiya

1.100 g na broccoli ya ƙunshi 55 kcal.

2. Broccoli shine kyakkyawan tushen bitamin K da C, kyakkyawan tushen folic acid, carotenodia, potassium, fiber.
3. Vitamin K ya zama dole don aiki da sunadarai da yawa da ke tattare da daskarewar jini, sannan kuma yana taimakawa don ƙarfafa ƙashin ƙashi, saboda haka ana ba da shawarar broccoli don osteoporosis. Manya na buƙatar 1 mcg na bitamin K a kowace kilogram na nauyin jiki. Kawai 100 g na broccoli mai daɗaɗɗen zai ba jikin ku mcg na 145 na bitamin K - na gina jiki da ke da sauƙin samu daga abincinku.
4. Vitamin C yana samar da collagen, wanda ke samar da kyallen takarda da kasusuwa na jiki kuma yana taimakawa warkar da raunuka da raunuka. Vitamin C shine maganin antioxidant mai ƙarfi kuma yana kare jiki daga abubuwa masu cutarwa. Abincin 150g na dafaffen broccoli ya ƙunshi yawancin bitamin C kamar lemu kuma shine kyakkyawan tushen beta-carotene. Hakanan broccoli ya ƙunshi bitamin B1, B2, B3, B6, baƙin ƙarfe, magnesium, potassium da zinc.
5. Fiber yana inganta narkewa kuma yana taimakawa rage matakan cholesterol.
6. Broccoli ya ƙunshi carotenoids kamar lutein da zeaxanthin, waɗanda a cikin nazarin 2006 da 2003 suka haɗu da raguwar haɗarin raunin gani kamar shekaru masu kama da cataract da macular degeneration. Hakanan makantar dare na da nasaba da rashi bitamin A. Broccoli ya ƙunshi beta-carotene, wanda jiki ya koma bitamin A.
7. Potassium ma'adinai ne da lantarki wadanda suke da mahimmanci ga aikin jijiya da bugun zuciya. Folate - Yana da mahimmanci don samarwa da kiyaye sabbin ƙwayoyi a jiki.
8. Amma ba haka bane. Ba mu saba da tunanin kayan lambu masu mai mai ƙarancin mai a matsayin tushen ƙwayoyin omega-3 ba, amma yayin da broccoli ke da wadataccen wadata, wannan matakin na omega-3 na iya taka muhimmiyar rawa a cikin abincin. 300 gram na broccoli ya ƙunshi kusan 400 mg na omega-3 a cikin nau'in alpha-linolenic acid - kusan daidai da capsule mai flaxseed guda ɗaya - ya isa ya ba da sakamako kaɗan masu saurin kumburi.

Ta yaya broccoli zai cutar?

Kamar yadda aka ambata a sama, sulfurofan, wanda aka kirkira a cikin broccoli lokacin da aka lalace ko yanke tsirrai, kariya ce ta halitta daga kwari a cikin broccoli. Ga wasu ƙananan kwari, yana da illa. Yana da illa ga mutane? Da zarar cikin jini, ana fitar da sulfurofan daga cikin ta da sauri - bayan sa'o'i uku. Koyaya, mutanen da ke da ilimin sunadarai, raunin tsarin garkuwar jiki, hanta da / ko cututtukan gastrointestinal na iya fuskantar alamun alaƙa da sunadarai na halitta a cikin wasu kayan lambu waɗanda galibi ba sa cutarwa. Tun da sulfurofan na iya murƙushe ayyukan glandar thyroid, mutanen da ke da cutar hypothyroidism (ƙwayar ƙwayar ƙwayar ƙwayar cuta mara kyau) sun fi amfani da gicciye tare da taka tsantsan.

Wanne broccoli ya fi lafiya - danye ko dafa shi?

Wani rahoto na 2008 wanda Jaridar Aikin Gona da Chemistry ta Abinci ta wallafa wanda aka gano tafasasshen da tururi sune mafi kyawu don adana abubuwan antioxidant na broccoli. Koyaya, girki yana lalata bitamin C. Sauran binciken sun nuna cewa ɗanyen broccoli shine mafi kyawu don adana matakan sulforaphane. A takaice dai, ko kun ci broccoli danye ko dafa shi, yana da mahimmin bangare na daidaitaccen abinci.

Yadda ake dafa broccoli

Da farko, kuna buƙatar zaɓar madaidaicin shugaban kabeji. Broccoli ya zama sabo - har ma da koren launi, ba tare da rawaya ba, launin shuɗi, ɗigon duhu, da launuka masu launin kore. Hanyoyin girki na iya shafar abubuwan cikin gina jiki da fa'idodin lafiyar broccoli. Misali, tafasa yana iya cire kashi 90% na kayan abinci masu amfani daga broccoli. A lokaci guda, tururi, soyawa, zurfin soyawa da murhunan obin na’ura mai natsuwa suna riƙe da abinci mai gina jiki. Idan kuna tafasa broccoli, yi shi da sauri kuma nan da nan sanya kayan lambu a cikin ruwan kankara, kamar yadda a girke-girke da ke ƙasa, don kula da launin kore mai haske da matsakaicin abubuwan gina jiki.

Broccoli: girke-girke

Ana amfani da inflorescences na Broccoli a cikin abinci. Ana iya amfani da su a cikin salads da jita -jita danye ko dafa shi, ko a cikin miya mai tsami, an ƙara su a cikin kayan kwalliya da sauran toppings, da cikin santsi. Gwada waɗannan jita -jita.

Omeccen Broccoli

Rarraba broccoli a cikin kananan florets. Zuba ½ cm na ruwa a cikin kwanon rufi. Tafasa ruwa kuma yada inflorescences na kabeji a cikin layi ɗaya. Cook, an rufe shi tsawon minti 1 zuwa 2. Rinse ruwa, ƙara man shanu da zuba cikin cakuda-madarar kwai. Yayyafa da yankakken Hutsul ko wasu cuku. Na gaba, dafa da hidima kamar omelet na yau da kullun.

Broccoli tare da kirim mai tsami

Tattara kawunan broccoli 2-3 zuwa cikin inflorescences. Tafasa ruwa a cikin tukunyar kuma a shirya kwano na ruwan sanyi (zai fi dacewa kankara) a gaba. Tsoma inflorescences a cikin ruwan zãfi, dafa shi don minti 1-2. Cire broccoli ka sanya a cikin ruwan kankara.

Sanya 100 ml na cream (15-50%) akan murhu don zafi. Ku zo zuwa ƙananan kumfa a kan ƙananan wuta kuma ƙara 20-25 g na grames Parmesan ko launin shuɗi mai launi. Dama har sai santsi kuma cire daga wuta. Yi amfani da broccoli wanda aka shayar da cuku, a matsayin ƙari ga tasa mai zafi ko azaman babban hanya.

Broccoli tare da tafarnuwa miya

Tafasa broccoli gwargwadon girke -girke na sama ko tururi. Wuce 1-2 tafarnuwa ta tafarnuwa ta hanyar latsa, gishiri, kakar tare da barkono baƙi kuma haɗa tare da 50-100 ml na man zaitun. Season da broccoli tare da tafarnuwa man fetur da kuma bauta. Don ƙarin abinci mai cike, ƙara durum taliya alkama zuwa broccoli (1 zuwa 1). Wannan miya tana da kyau tare da danyen broccoli da salati tare da ita. Idan ana so, a ɗanɗana kayan miya tare da man sesame kuma a yi amfani da soya maimakon gishiri.

Broccoli a cikin tanda

Hearamar tanda zuwa 220 ° C. Yi layi da takardar yin burodi tare da murfin aluminum, goga da man kayan lambu. Shirya furannin broccoli kuma a shafa mai shima. Yada man a kan kabeji, gishiri mai sauƙi kuma yayyafa da Parmesan. Gasa na mintina 15-20, yi aiki azaman gefen abinci ko a matsayin abun ciye-ciye mai dumi.