Kolifulawa Ndi Masamba Osavuta Kugayidwa

Kolifulawa imakonzedwa bwino pang'onopang'ono kapena kudyedwa yaiwisi. Iyi ndi njira yokhayo yopezera phindu kuchokera kuzinthu zake zambiri zolimbikitsa thanzi.

Kolifulawa ndi masamba obiriwira

Kodi munayamba mwadzifunsapo kuti dzina la kolifulawa ndi chiyani? Kupatula apo, palibe duwa lomwe lingawoneke kutali! Koma florets ang'onoang'ono ndi maluwa, ndendende molimba odzaza masamba ndi maluwa sichinawonekere. Mofanana ndi atitchoku ndi broccoli yogwirizana kwambiri, kolifulawa ndi imodzi mwa zomwe zimatchedwa masamba amaluwa.

Ngati kolifulawa sinakololedwe munthawi yake, imataya mawonekedwe ake oyera. Chifukwa ndiye ma rosette amakula, mphukira zimatalika, ndipo potsiriza, maluwa ang'onoang'ono achikasu amaphuka.

Monga kabichi, broccoli, kapena Brussels zikumera, kolifulawa ( Brassica oleracea var. botrytis L.) ndi mtundu wa kabichi womwe umalimidwa ndipo, monga mitundu yonse ya kabichi, ndi ya banja la cruciferous.

Classy pallor kapena purple kolifulawa?

Kolifulawa - yemwe amadziwikanso kuti kolifulawa - mwina adawona kuwala kwa tsiku ku Asia Minor chifukwa cha kusintha kwachilengedwe kwa duwa la kabichi. Kuchokera kumeneko anapita ku Greece ndi Italy. Kolifulawa anali atalimidwa kale ku Europe konse m'zaka za zana la 16. Koma ngakhale kuti poyamba anali ndi mutu wochepa kwambiri, unakhala mutu wapamwamba kwambiri chifukwa cha kuswana kolunjika.

Ndizosangalatsa kuti kukongola kokongola kwa nthawiyo, kowala bwino, kudasamutsidwanso ku kolifulawa. Ichi ndi chimodzi mwa zifukwa zomwe masamba tsopano akupezeka mu mtundu woyera. Pakhala pali mitundu yobiriwira, yachikasu-lalanje, ndi yofiirira kale. Ngakhale kuti kolifulawa wokongola amakulabe ku Italy, mwachitsanzo, akadali osowa kwenikweni m'mayiko olankhula Chijeremani.

Zodabwitsa ndizakuti, kolifulawa amangotenga utoto woyera pamene mutu wake sukumana ndi kuwala kwa dzuwa, monga timadziwira ku katsitsumzukwa koyera. Pachifukwa ichi, mutuwo uli ndi masamba akuluakulu a kabichi. Izi zikufotokozera chifukwa chake ma kolifulawa ena ali ndi mawanga obiriwira kapena ofiirira - chizindikiro chakuti mutu sunaphimbidwe bwino. Tsopano pali mitundu yomwe kolifulawa imateteza nkhope yake padzuwa mothandizidwa ndi masamba.

Zomwe zimasiyanitsa kolifulawa ndi Romanesco

Romanesco nthawi zambiri amaganiza kuti ndi mtanda pakati pa kolifulawa ndi broccoli. Komabe, Romanesco ndi mtundu wachilengedwe wa kolifulawa. Dzina lake lodziwika bwino ndi chifukwa chakuti linaberekedwa kunja kwa Roma.

M'mawonekedwe, Romanesco imasiyana ndi kolifulawa makamaka chifukwa cha maluwa owoneka bwino, omwe amakumbutsa za minarets. Romanesco imakhala yobiriwira chifukwa, monga kolifulawa wokongola, imapeza kuwala kwa dzuwa. Pankhani ya kukoma, Romanesco amapambana ndi fungo lake.

Zakudya za kolifulawa

Kolifulawa ndi otsika mu zopatsa mphamvu ndi kwambiri digestible ndi wathanzi masamba. Amakhala ndi madzi pafupifupi 90 peresenti, ndipo alibe mafuta, komanso alibe shuga. Kuphatikiza apo, ma carbohydrate ambiri omwe ali ndi fiber yazakudya. Zopatsa mphamvu za calorie ndi 23 kcal. Mbiri ya michere ya 100 magalamu a kolifulawa yaiwisi ndi motere:

• 2 magalamu a mapuloteni
• 0.3 magalamu a mafuta
• 2 g ma carbohydrate (omwe amamwa)
• 3 magalamu a fiber

Poyerekeza ndi mitundu ina ya kabichi monga B. kabichi yoyera, kolifulawa ali ndi mwayi waukulu kuti amasungunuka mosavuta kotero kuti anthu omwe ali ndi vuto la m'mimba akhoza kupindula nawo. Izi zili choncho chifukwa kolifulawa ali ndi maselo abwino kwambiri. Zamasamba ndizoyeneranso ngati chakudya chopepuka komanso chakudya cha ana (chophika ndi chopukutidwa).

Mavitamini ndi mchere mu kolifulawa

Monga momwe zimakhalira ndi kabichi, kolifulawa imakhala ndi mavitamini ndi mchere wambiri.

Mafuta a mpiru amachepetsa chiopsezo cha khansa

Kolifulawa si otsika zopatsa mphamvu ndi wolemera mu zakudya, komanso muli zambiri yachiwiri zomera zinthu monga mpiru mafuta glycosides. Kolifulawa atatafunidwa bwino kapena kuthyoledwa mwanjira ina iliyonse, zinthuzi zimakumana ndi enzyme myrosinase. Pakali pano pamene mafuta a mpiru olimbikitsa thanzi amapangidwa.

Mitundu yonse ya kabichi imakhala ndi mafuta a mpiru glycosides, ngakhale kuti mawonekedwe ake ndi zomwe zili zimasiyana. Mwachitsanzo, kolifulawa imakhala ndi sinigrin, glucoraphanin, ndi glucobrassicin. Glucoraphanin, mothandizidwa ndi myrosinase, imapanga mafuta odziwika bwino a mpiru sulforaphane, omwe tsopano akupezeka ngati chowonjezera chazakudya chifukwa cha thanzi lake. Glucobrassicin, kumbali ina, imapanga indole-3-carbinol ndipo kuchokera pamenepo DIM, chinthu chomwe takambirana kale apa: DIM - Chozizwitsa cha chilengedwe.

Kafukufuku wosiyanasiyana wasonyeza kuti mafuta a mpiru amalimbana ndi ma free radicals, mabakiteriya, ndi bowa ndipo amachepetsa chiopsezo cha khansa.

Sulforaphane popewa khansa ya m'mawere ndi metastasis

Mwachitsanzo, sulforaphane imagwira ntchito popewa khansa ya m'mawere chifukwa imatha kuchepetsa poizoni monga zotumphukira za estrogen m'thupi. Kafukufuku wa ku Canada adawonetsanso kuti kumwa broccoli kapena kolifulawa mlungu uliwonse kwa odwala khansa ya prostate kungachepetse kufalikira kwa chotupacho ndi 50 peresenti. Zingakhale zothandiza kuphatikiza kolifulawa ndi turmeric.

Kolifulawa kwa thanzi la m'mimba

Zomera zam'mimba zimakhudzidwanso ndi kuchuluka kwa kolifulawa. Kafukufuku wa ofufuza achingerezi ku Norwich Research Park awonetsa kuti anthu omwe amadya masamba ambiri a kabichi - pankhaniyi kolifulawa ndi broccoli - amachepetsa kuchuluka kwa mabakiteriya m'matumbo omwe amasintha sulfates kukhala sulfide (hydrogen sulfide). Izi zimachitikanso chifukwa cha mafuta a mpiru.

Kusintha kumeneku kwa zomera za m'mimba, kotero, kumakhala ndi zotsatira zabwino pa thanzi la m'mimba, popeza sulfates imapangitsa kutuluka kwa bile ndipo imakhala ndi chimbudzi, pamene sulfides ingayambitse chifuwa ndi kutupa. Makamaka anthu omwe ali ndi kutupa kwamatumbo komanso khansa ya m'matumbo nthawi zambiri amakhala ndi sulfide wambiri m'thupi ndipo amatha kupindula ndi kolifulawa ndi co. m'njira yapadera.

Mtundu wa kolifulawa umasonyeza zomwe zimagwira ntchito

Kolifulawa imakhalanso ndi ma polyphenols - gulu la zinthu zachiwiri za zomera. Izi zimaphatikizapo flavonoids quercetin ndi kaempferol, zomwe zimakhala ndi machiritso ambiri. Zinthu zonsezi zimakhala ndi anti-carcinogenic effect, zomwe zimatheka chifukwa cha kuthekera kwawo kwa antioxidant. Quercetin imathanso kuthana ndi gout, pomwe kaempferol imakhala ndi anti-yotupa, antimicrobial, mtima, komanso chitetezo cha mitsempha.

Ngati muli ndi mwayi wodziwa wogulitsa yemwe amasunga kolifulawa wokongola kapena kolifulawa, mukhoza kupindula ndi phytochemical yake yapamwamba. Mwachitsanzo, mtundu wachikasu-lalanje wa mitundu ya Cheddar kapena Orange Bouquet umasonyeza kuchuluka kwa beta-carotene. Ngakhale pali 2 mcg yokha ya beta-carotene (0.2 peresenti ya RDA) mu 100 magalamu a kolifulawa woyera, milingo ya kolifulawa ya lalanje imatha kuchulukitsa nthawi masauzande.

Mtundu wobiriwira - mwachitsanzo B. mu mitundu ya cauliflower Romanesco - amapangidwa ndi chlorophyll, pamene anthocyanins amapereka kolifulawa wofiirira (monga mitundu ya Graffiti ndi Purple Cape) komanso kabichi wofiira ndi beetroot maonekedwe awo. Ndipotu, malinga ndi kafukufuku wina wa ku America pa yunivesite ya Cornell, kolifulawa wofiirira ali ndi mtundu wofanana ndi wa mabulosi abuluu, omwe ali m'gulu la mabulosi abwino kwambiri.

Malinga ndi kafukufuku, anthocyanins amatha kusintha masomphenya ndikukhala ndi anti-inflammatory and vascular protective effect. Mutha kupeza zambiri pa Anthocyanins kuti muteteze ku khansa.

Sankhani njira yophikira kolifulawa mwanzeru

Komabe, ngati mungapindule mokwanira ndi zonse zomwe zili mu kolifulawa zimadalira njira yokonzekera. Malinga ndi kafukufuku wa pa yunivesite ya Warwick, kutaya kwa bioactive zinthu mwa otentha madzi ambiri ndi 20 kwa 30 peresenti pambuyo 5 mphindi, 40 ndi 50 peresenti pambuyo 10 mphindi, ndi whopping 75 peresenti pambuyo 30 mphindi.

Komabe, popeza sizinthu zonse zogwira ntchito zomwe zimagwira ntchito mofanana ndi kukonza, kusiyana kuyenera kupangidwa apa. Ndi zinthu zina zosamva kutentha monga chlorophyll ndi anthocyanins, zotayika zimawonekeranso chifukwa cha kusintha kwa mtundu. Violet yodabwitsa kapena yobiriwira imasandulika kukhala mithunzi yosawoneka bwino ya imvi.

Ngakhale beta-carotene imakhala yosasunthika kutentha ndipo bioavailability yake imatha kuonjezedwa ndi kuphika mofatsa, ma carotenoids ena monga lutein ndi mavitamini monga vitamini B1 samayankha bwino kutentha. Zomwe zili ndi vitamini C zimachepetsedwa panthawi yophika mbali imodzi ndi kutentha kwakukulu, kumbali ina, chifukwa zimatsuka pang'ono ndi madzi - malinga ndi ofufuza ochokera ku yunivesite ya Cairo, kutayika kuno kuli pakati pa 20 ndi 40 peresenti.

Mafuta onse a mchere ndi mpiru glycosides samakhudzidwa ndi kutentha koma amasamutsidwa kumadzi ophika panthawi yophika. Pachifukwa ichi, muyenera kuphika kolifulawa wanu m'madzi ochuluka monga momwe zilili zofunikira ndipo musataye madzi ophika. Akatswiri amalangiza kutenthetsa kabichi kapena - koposa zonse - kusangalala nayo yaiwisi.

Kolifulawa wolimidwa mwachilengedwe amakhala ndi ma antioxidants ambiri

Kolifulawa akhoza kugulidwa chaka chonse. M'mayiko olankhula Chijeremani, mutha kuphimba zosowa zanu kuyambira kasupe mpaka kumapeto kwa autumn ndi kolifulawa wakunyumba kuchokera kutchire. M'miyezi yozizira, masamba amaluwa amatumizidwa kuchokera kumayiko aku Europe monga Italy.

Mukamagula, nthawi zonse onetsetsani kuti maluwawo atsekedwa mwamphamvu ndipo sakuwonetsa mtundu wa bulauni. Ngati masamba akadalipo, ayenera kukhala osalala komanso osalendewera. Mphuno yanu imatha kukuuzani zambiri za kutsitsimuka: fungo lamphamvu la kabichi limasonyeza kuti lasungidwa kwa nthawi yayitali.

Malinga ndi kuwunika kosiyanasiyana, mitundu ya kabichi monga kolifulawa ndi imodzi mwamasamba omwe sakhala okhudzidwa kwambiri ndi mankhwala ophera tizilombo. Koma ngati mukufuna kukhala otetezeka, pitani ku organic kolifulawa. Kuphatikiza apo, kafukufuku yemwe adachitika ku Yunivesite ya Oradea adawonetsa kuti masamba omwe amakula mwachilengedwe amakhala ndi antioxidant wamphamvu.

Kolifulawa bwino kusungidwa mu crisper

Kolifulawa si masamba osungidwa choncho ayenera kukonzedwa mwachangu momwe angathere. Mukachikulunga mosasambitsidwa ndi pulasitiki, chimatha kusungidwa mufiriji kwa masiku 7.

Ngati mukufuna kupewa pulasitiki, mungathenso kukulunga kolifulawa munsalu yonyowa, ndikuyiyika mumtsuko wagalasi wophimba ndikuyiyika mu crisper. Pamene masamba ayamba kuphuka, kukoma kwake kumasintha kukhala zoipa. Kolifulawa yophika iyenera kudyedwa mkati mwa masiku awiri kapena atatu. Mosiyana ndi kolifulawa yaiwisi, kolifulawa yophika imakhala bwino pamwamba pa furiji, osati mu crisper.

Blanch ndi kuzizira kolifulawa

Ngati mukufuna kusunga kolifulawa motalika, mutha kupukuta maluwa a kolifulawa kwa mphindi zitatu, kuwayika m'madzi oundana ndikuundana m'magawo. Blanching ali ndi mwayi kuti kolifulawa amakhalabe wosalala bwino.

Komabe, muyenera kukhala okonzekera kuti kolifulawa wozizira amawonongeka mosasinthasintha komanso kukoma kwake poyerekeza ndi masamba atsopano.

Kuonjezera apo, malinga ndi kafukufuku wa Norwegian University of Life Sciences, blanching amachepetsa milingo ya zinthu zosiyanasiyana (mwachitsanzo, mpiru mafuta glycosides, anthocyanins, ndi vitamini C).

Kukonzekera ndi kugwiritsa ntchito kolifulawa kukhitchini

Musanayambe kukonza kolifulawa, muyenera kutsuka bwino pansi pa madzi othamanga. Masiku ano, mituyo nthawi zambiri imachotsedwa masamba asanagulitsidwe, ngakhale kuti masambawo amakoma komanso amakhala athanzi. Ngakhale masamba akulu obiriwira obiriwira akunja sakuyenera kudyedwa, masamba obiriwira owala bwino ndi abwino kwambiri.

Phesi likadulidwa ndi kuliseta, kabichi amaphikidwa pang'ono ndi lonse m'madzi owiritsa amchere monga momwe angathere mu chophikira chokakamiza. Ngati muwonjezera madzi a mandimu m'madzi ophika, mtundu woyera udzakhalapo. Kolifulawa amathanso kudulidwa kukhala ma florets a kukula kwake ndikuphika. Gwiritsani ntchito madzi ophika pokonzekera msuzi.

Kolifulawa amangokoma modabwitsa akakokedwa

Kolifulawa wakhala akugwira ntchito yachiwiri muzakudya zachikhalidwe, zamtima, chifukwa nthawi zambiri amatumikira ngati mbale ya dreary, yomizidwa mu batala wosungunuka kapena msuzi wa Dutch, kapena kuphika ndi tchizi zambiri. Kolifulawa wophika amatha kulawa mokoma, koma amatembenuza kabichi wosavuta kugayidwa kukhala bomba la calorie lomwe ndi lovuta kugaya.

Pali njira zambiri zopangira kolifulawa kukhala wokoma komanso wathanzi. Zamasamba zamaluwa siziyenera kuphikidwa, chifukwa zimakoma kwambiri zikadulidwa bwino m'mbale yamasamba yaiwisi kapena ngati chophatikizira mu saladi yokongola. Mukhozanso mwachangu mwachangu kolifulawa florets mu mafuta pang'ono a azitona. Ambiri amakonda pamene masamba okazinga amakulungidwa mu breadcrumbs - makamaka tirigu wonse - kapena kusandulika msuzi wokoma wa kolifulawa.

Popeza kolifulawa, mosiyana ndi mitundu ina ya kabichi, imakhala ndi kukoma pang'ono kwa kabichi, imatha kuphatikizidwa modabwitsa ndi zosakaniza zina ndikuyimba fiddle yoyamba mu mbale za mpunga, mapoto a masamba, mphodza, kapena ma curries. Zonunkhira ndi zitsamba monga turmeric, safironi, parsley, ginger, kapena tsabola wobiriwira zimatsimikizira kukoma kwapadera.