I-Brokholi: UKumkani wehlabathi lemifuno

I-Brokholi yenye yeyona mifuno isempilweni. Iqulethe iindidi eziphezulu ezisebenzayo ezinokukhusela izifo. I-Broccoli nayo ingumthombo obalaseleyo wamavithamini C no-K. Nangona kunjalo, kufuneka kuthathwe unonophelo xa ulungiselela i-broccoli ukwenzela ukuba izinto ezincedo zingatshatyalaliswa.

Imifuno ethandwa nguGeorge Bush: i-broccoli

Akukho nanye imifuno ethiyiweyo okanye ethandwa njenge broccoli eluhlaza-luhlaza. UGeorge Bush kuthiwa wakhwaza esithi: "NdinguMongameli wase-United States kwaye andisayi kuphinda ndiyitye i-broccoli!" Oku kungathandeki kubangelwa kukuba unina wanyanzelela ulonwabo lwakhe kuye njengomntwana.

NjengoMongameli, emva koko wayalela ukuba angaze aphinde abone intyatyambo enye ye-broccoli kwipleyiti yakhe, nokuba kukwi-White House, kwi-Air Force One, okanye naphi na emhlabeni. UBarack Obama, kwelinye icala, ubhengeze-mhlawumbi njengengxelo yezopolitiko-ukuba i-broccoli yayiyimifuno yakhe ayithandayo.

Unokuxoxa malunga nokungcamla kunye nezopolitiko. Kodwa hayi malunga nokuba ixabiso lempilo le-broccoli alinakugqithwa. Akukho sizathu sokuba abaphandi abavela kwihlabathi lonke bafunde ukuphulukiswa kwekhaphetshu eluhlaza kwaye sele befumene izinto ezimangalisayo kulo mba.

Imvelaphi yeBrokholi

Njengazo zonke ezinye iintlobo zekhaphetshu, i-broccoli (Brassica oleracea var. Italica) yeyentsapho enkulu ye-cruciferous. Ukuchaneka ngakumbi, i-broccoli, njenge-Brussels sprouts, i-kohlrabi, kunye neklabishi, ifom ehlakulwayo (intlobo ezahlukeneyo) yeklabishi.

Zonke zivela kuhlobo lwasendle lwekhaphetshu ezizalelwa kumanxweme eMeditera naseAtlantiki. EJamani, ifom emangalisayo - ebizwa ngokuba yiklabishi ye-cliff - ngoku inokufumaneka kuphela kwi-Heligoland.

Ubudlelwane phakathi kwe-broccoli kunye ne-cauliflower

Uninzi lweentlobo zeklabishi zihluke kakhulu kwiklabishi yokuqala, njengoko ziyisiphumo seenkulungwane zokuzala. I-Brokholi ifana kakhulu necauliflower kwaye ikwasondelelene kakhulu nayo. Kuzo zombini iimeko, iintyatyambo kunye nesiqu zikhulile kwaye zikhethwe. Ngoko ke omnye uthetha ngemifuno eneentyatyambo, njengokuba kunjalo kwimeko ye-artichoke.

Iintyatyambo zentloko zii-inflorescences ezingekaphuhliswa ngokupheleleyo. Ngokungafani ne-cauliflower, nangona kunjalo, iintyatyambo ze-broccoli ziphuhliswe kakuhle. Ngoko ke, i-inflorescences ibonakala ngokucacileyo. Njengomthetho, i-broccoli ivunwa ngaphambi kokuba i-inflorescences ivule, ngaphandle koko, ilahlekelwa yiphunga layo. Ukuba ivunwe kamva, ijika ibe lulwandle lweentyatyambo eziethe-ethe.

I-Brokholi incasa kancinci kwaye ifana ne-asparagus

Kwezinye iindawo, i-broccoli ibizwa ngokuba yi-asparagus ikhaphetshu. Eli gama lithetha kakhulu malunga nevumba lemifuno yekhaphetshu. Enyanisweni, oku kukhumbuza ngakumbi i-asparagus kunencasa yeklabishi eqhelekileyo. Ke ukuba awungomlandeli ncam wekholifulawa okanye iBrussels ihluma ngenxa yevumba kunye nencasa, mhlawumbi uya kukhululeka ngakumbi ngokungcamla kakuhle kwaye hayi i-broccoli enevumba elibi.

Ukusuka eAsia Minor ukuya kwihlabathi elikhulu

Kukho iingcamango ezahlukeneyo malunga nokuba i-broccoli yaqala ukulinywa phi. Ngokutsho kohlolisiso lwaseSweden, kuthiwa wakubona ukukhanya kwemini eAsia Minor. Ukusuka apho, abarhwebi kuthiwa bazise imbewu kwi-peninsula yase-Italiya ngamaxesha aseRoma, apho i-broccoli ikhule ngokuninzi kakhulu kwiinkulungwane.

Kwathabatha ixesha ngaphambi kokuba abemi baseYurophu basemntla bakwazi ukunandipha imifuno emnandi yaseAsia Minor. Akukho ngaphantsi kwe-Medici yazisa isiFrentshi kwi-broccoli ngekhulu le-16. Ukusuka eFransi, i-broccoli yenza indlela yayo kulo lonke elaseYurophu. Nangona kunjalo, i-broccoli ayizange ikwazi ukuzinza eJamani ngelo xesha, yawela ekulibaleni.

Kwakungoo-1970 kuphela apho wafumana indlela yakhe apho kwakhona esuka eItali. Ngelixa ikholiflower kudala iyimifuno ethandwayo, le khaphetshu yaseItali inentloko eluhlaza ingaqhelekanga ijongwe ngokuthandabuza ixesha elide. Abanye bade babuze ukuba ingaba le khaphetshu iluhlaza bumnyama yayinokutyiwa na. I-Brokholi ngoku ithathwa njengemifuno ethandwayo ngenxa yencasa yayo entle kunye namandla empilo kwaye yonwabela udumo lwayo njengenkwenkwezi yosapho lwekhaphetshu.

IiCalories zeBrokholi

Njengayo yonke imifuno, i-broccoli iphantsi kakhulu kwiikhalori. Kuphela inomxholo wamandla we-34 kcal (142 kJ) nge-100 g ye-broccoli.

Amaxabiso esondlo se-broccoli

Amaxabiso esondlo e-broccoli entsha nge-100g ami ngolu hlobo lulandelayo:

• Amanzi 89.6g
• Iiprotheni 3 g
• Iicarbohydrates 2.8 g (fructose 1.1 g, glucose 1.07 g, sucrose 0.49 g, istatshi 0.13 g)
• i-sorbitol 0.4 g
• Fiber 3g
• Ukutyeba 0.2g

Iivithamini kunye neeminerali kwi-broccoli

Xa kuziwa kumxholo wevithamini, i-broccoli yenye ye-frontrunners phakathi kwayo yonke imifuno. Ngenxa yokuba i-broccoli iqulethe ezinye iivithamini kwiindawo eziphezulu, ezifana ne-vitamin C, i-vitamin K okanye i-beta-carotene.

Ngokumalunga neeminerali, i-broccoli nayo ixhotyiswe ngcono kuneminye imifuno emininzi. Ngokomzekelo, inika isixa esikhulu se<em>calcium, intsimbi, nobhedu.

I-Brokholi njengomthombo we-vitamin K

Ngokumalunga ne-vitamin K1, imifuno yeklabishi efana ne-broccoli - yinto efanelekileyo yokukhetha. Kuba ukuba utya kuphela i-100 grams yemifuno enentyatyambo, sele uzibonelela phantse kabini imfuneko ye-vitamin K1 yemihla ngemihla, eyi-70 µg ngokusemthethweni (kodwa ingaphezulu). I-Vitamin K1 ibalulekile ekubambeni igazi, ukukhula kweeseli, kunye ne-bone metabolism.

Bobabini i-osteoporosis kunye nesifo senhliziyo (i-arteriosclerosis) ihambelana namanqanaba aphantsi e-vitamin K, kuba i-vitamin K iyayinyamekela, phakathi kwezinye izinto. iqinisekisa ukusasazwa okuchanekileyo kwe-calcium emzimbeni ukuze i-calcium ikwazi ukungena emathanjeni endaweni yokuba iqokelele kwiindonga zemithambo yegazi.

I-Brokholi: owona mthombo wevithamin C

I-Vitamin C isoloko inxulunyaniswa neziqhamo, ngakumbi iziqhamo zesitrasi. Ininzi kakhulu le antioxidant ibalulekileyo kwezinye imifuno. Ngokomzekelo, iBrokholi inovithamin C osisityebi. Inxalenye nje ye-100-gram (115 mg yevithamin C) igubungela ngaphezu kwe-100 ekhulwini leemfuno zemihla ngemihla zevithamin C (100 mg). (Nangona kunjalo, ngoku kucingelwa ukuba eyona mfuno ye-vitamin C iphezulu kakhulu ngoko akufanele udle kuphela inxalenye ye-broccoli yonke imihla kodwa ukutya okuninzi okucebile nge-vitamin C!)

IVithamin C ixhasa umlo ochasene neeradicals zasimahla, ngaloo ndlela inciphisa uxinzelelo lwe-oxidative kunye nokunciphisa umngcipheko wezifo ezininzi eziqhelekileyo zempucuko ezifana nesifo sentliziyo, isifo sohlangothi, kunye nomhlaza. Abaphandi abavela kwiDyunivesithi yaseManitoba/eCanada babhale ngo-2018 ukuba nakumazwe aphuhlileyo abantu abaninzi - phantse umntu omnye kwabahlanu - ababonelelwanga ngevithamin C kwaye apho iivenkile ezinkulu zibonelela ngokhetho olukhulu lweziqhamo kunye nemifuno.

Isalathisi seGlycemic kunye nomthwalo we-glycemic we-broccoli

Isalathiso se-glycemic index (GI) kunye nomthwalo we-glycemic (GL) kubonisa ukuba ukutya okuchaphazela kangakanani amanqanaba eshukela egazi. I-Broccoli ine-index ye-glycemic ephantsi kakhulu ye-15 kunye nomthwalo ophantsi kakhulu we-glycemic we-0.9. Amaxabiso ukuya kuthi ga kwi-10 abonwa ephantsi yi-GL. Kwi-GI, amaxabiso angaphantsi kwama-50 athathwa ngokuba aphantsi, kwaye amaxabiso angaphezu kwama-70 athathwa ngokuba phezulu. Njengezinye izityalo ze-cruciferous, i-broccoli ngaloo ndlela igalelo kwinqanaba leshukela legazi elinempilo kwaye, ngenxa yoko, kwinqanaba elilinganayo le-insulin kwaye linokudibaniswa ngokugqibeleleyo kuyo nayiphi na i-carb ephantsi yokutya.

Izinto zokuphilisa kwi-broccoli

I-Brokholi ayityebi kuphela kwi-micronutrients kunye ne-roughage kodwa ikwangumthombo olungileyo kakhulu wezinto zezityalo zesibini. Ezi zinto zibandakanya okubizwa ngokuba yi-mustard oil glycosides, efumaneka kuphela kwimifuno ye-cruciferous.

Kukho malunga ne-120 yezi khompawundi zinesulfure zizonke. Ngokutsho kohlalutyo kwiYunivesithi yaseOradea, yonke imifuno ephuma kwintsapho ye-cruciferous ibonakala ngokubakho kunye nokulawula kweoli ye-mustard glycosides, ukudala umnwe ngamnye. Eyona nto ibalulekileyo ioli ye-mustard glycosides kwi-broccoli iquka i-glucoraphanin kunye ne-glucobrassicin.

Ndiyabulela kwii-enzymes ezithile, ezi zixhobo ngoku ziguqulwa zibe yi-isothiocyanates esebenzayo (= ioli ye-mustard), yangaphambili kwi-sulforaphane, kunye neyokugqibela kwi-indole-3-carbinol. Ngoko ioli ye-mustard glycosides ngokwayo ayinaxanduva lokuphulukisa i-broccoli. Isiphumo seoli yemostade.

Ngokubhekiselele kumxholo opheleleyo weoli ye-mustard glycosides, i-broccoli ikhokelela ngokucacileyo uluhlu lwazo zonke iintlobo zeklabishi kunye ne-19 ukuya kwi-127 milligrams nge-100 grams yemifuno emitsha. Xa kuthelekiswa, umlinganiselo ofanayo wekholifulawa uqulethe phakathi kwe-11 kunye ne-78 milligrams.

Yile ndlela ioli yemostade eyenziwa ngayo

Unokukubona oku njengenkqubo yamagumbi amabini kwiiseli zesityalo. Ioli ye-mustard glycosides igcinwe kwigumbi elinye kunye ne-enzyme ebizwa ngokuba yi-myrosinase kwelinye.

Xa izinambuzane zixhamla kwi-broccoli okanye ezinye izityalo ze-cruciferous, okanye xa thina bantu sizisika, sizihlikihla, okanye sizihlafuna, iiseli zesityalo ziyalimala. Apha ioli yemostade glycosides idibana ne-enzyme myrosinase. Kungalo mzuzu kuphela apho iintlobo-eziqhelekileyo zeoli yemostade, umz. B. i-sulforaphane yenziwe.

I-Sulforaphane kunye ne-indole-3-carbinol: ioli ye-mustard kwi-broccoli

Zombini i-in vitro kunye nezifundo zabantu zibonise ukuba i-sulforaphane umz. yehlisa umngcipheko wesifo sentliziyo, inokunceda nge-autism kunye ne-osteoporosis, kwaye ikhusela kwiintlobo ezahlukeneyo zomhlaza.

I-Indole-3-carbinol ikwayinto echasene ne-oxidative esebenza ngokuchasene nokudumba kunye ne-arteriosclerosis kwaye ineempawu zokulwa nethumba. Le oli yemostade kuthiwa idlala indima ekhethekileyo ekuthinteleni umhlaza, njengoko inamandla okunciphisa i-toxins ye-carcinogenic emzimbeni.

Iintyatyambo zeBrokholi zinciphisa umngcipheko wezifo zamathumbu

Amahlumelo aqhelekileyo atyiwa emva kweentsuku ezi-2 ukuya kwezi-4. Okubizwa ngokuba yi-microgreens zihluma ezindala. Zikhuliswa emhlabeni kwaye zivunwe emva kweentsuku ezi-7, okt xa sele ziphuhlile amagqabi aluhlaza. Ukuvuna, banqunyulwa ububanzi bomnwe phezu komhlaba.

Xa kuthelekiswa nehlumela, izityalo eziluhlaza zinengenelo yokuba ziye zafunxa izondlo ezixabisekileyo emhlabeni zaza zenza ichlorophyll ngokukhanya kwelanga. I-Microgreens iqulethe iprotheyini ephezulu ephezulu kunye neeoli eziyimfuneko, ezixhamla umphumo weyeza.

Ngokophononongo lwe-in vitro olwenziwe ngo-2020 kwiYunivesithi yaseValencia, i-broccoli microgreens ineempembelelo ezinamandla ze-antioxidant kunye nokuhlasela iiseli zethumba emathunjini. Abaphandi bathi ukusetyenziswa kwansuku zonke njengenxalenye yokutya okunokulinganisela kuyindlela yokukhusela isondlo sokunciphisa umngcipheko wezifo ezingapheliyo ezifana nomhlaza wekoloni.

I-Broccoli yohlobo lwe-2 yeswekile

I-broccoli eluhlaza okwesibhakabhaka kukutya okufanelekileyo kubantu abanesifo seswekile se-2. Ngakolunye uhlangothi, kufana nayo yonke imifuno - ephantsi kweekhalori kunye namafutha, kodwa ngexesha elifanayo licebile kwizinto ezibalulekileyo kunye nefiber. Ngakolunye uhlangothi, zizinto zayo ezithile zezityalo ezinokuthi zibe nefuthe elichanekileyo lokuphilisa kwi-2 yeswekile.

Kwinqaku likaJulayi 2017 kwijenali yeNdalo, omnye wafunda ukuba isicatshulwa se-broccoli sikwazi ukusombulula isifo kwiigundane zesifo seswekile kwaye isicatshulwa siphucule zombini ukutya kunye nexesha elide leswekile yegazi kwi (umntu) uhlobo lwe-2 yeswekile ngaphandle kweziphumo ebezingalindelekanga. .

Uphononongo lwase-Iranian lubandakanya izigulane ezingama-81 ezahlulwe zangamaqela ama-3. Bathatha i-5 okanye i-10 grams ye-broccoli ihluma i-powder okanye i-placebo yonke imihla kwiiveki ze-4.

Emva kweeveki ezi-4, ukusetyenziswa kwe-10 grams ye-broccoli ihluma i-powder kubangele ukuhla okukhulu kwe-insulin egazini. Impembelelo ye-antidiabetic iye yabangelwa kukuthatha okuphezulu kwe-sulforaphane. Abaphandi bagqibe kwelokuba i-broccoli ihluma inokuphucula ukuxhathisa kwe-insulin kubantu abanesifo seswekile.

Kuba amanqanaba aphezulu e-sulforaphane anokufunxwa ngoncedo lwezicatshulwa ze-broccoli kunemifuno entsha ye-broccoli, abantu abaninzi bathatha izicatshulwa ezifanelekileyo ukongeza kukutya okunempilo. Ukuba ufuna ukuzama i-broccoli extract, qiniseka ukuba iqulethe ubuncinane i-50, ngokukhethekileyo i-100 mg ye-sulforaphane ngedosi yemihla ngemihla.

I-Broccoli iqulethe iikhompawundi zezityalo eziphilileyo

Ngoku ukuba sigubungele iipropati zokuphulukisa zeoli ye-mustard ngokubanzi, izityalo ze-cruciferous ezifana ne-broccoli ziqulethe ezininzi ze-phytochemicals. Ezi ziquka i-carotenoids efana ne-beta-carotene, i-chlorophylls, kunye neekhompawundi ezahlukeneyo ze-phenolic ezifana ne-catechin, i-quercetin, i- kaempferol, kunye ne-anthocyanins. Ezi zinto zikwasebenza ngokuchasene neeradicals zasimahla, zomeleza amajoni omzimba kwaye zinciphisa u. umngcipheko wesifo senhliziyo kunye nomhlaza.

I-broccoli eluhlaza, emfusa kunye nephuzi

Ehlotyeni ngokukodwa, kwiimarike zeveki kunye nakwiivenkile zemifuno ezithengiswa kakuhle uya kufumana - ukuba unethamsanqa - kungekhona nje kuphela eluhlaza okwesibhakabhaka kodwa kunye nomhlophe, i-orange, i-violet, kwaye phantse i-broccoli emnyama. Umbala uhlala ubonisa ukuba zeziphi izinto zezityalo zesibini kwikhaphetshu.

Amathupha eentyatyambo amnandi atyala umbala wazo oqhelekileyo oluhlaza omenyezelayo kumxholo weklorofili ephezulu. Okubizwa ngokuba luhlaza kweqabunga kuneempawu ze-ia detoxifying kunye ne-antitumor kunye nefuthe elihle ekubunjweni kweeseli ezibomvu zegazi kumathambo ethambo.

Kwiintlobo ze-violet ezifana ne-Rosalind, i-anthocyanins ibonelela ngokuvutha kombala. Zibalwa phakathi kwezona antioxidants zinamandla. I-broccoli emfusa inomxholo ophezulu ngokubanzi we-phenolic compounds kwaye ngenxa yoko ine-antioxidant enamandla kakhulu, i-anti-diabetic kunye ne-anti-inflammatory properties.

I-broccoli enemibala eyahlukileyo inqabile kangangokuba uhlalutyo alukho. Nangona kunjalo, kuyaziwa kwi-cauliflower ukuba ukuhluka okumhlophe akunambala konke konke kwaye ngoko kunomlinganiselo ophantsi we-antioxidant, ngelixa umbala we-orenji ubonisa umlinganiselo ophezulu kakhulu we-carotenoids. Nangona kunjalo, i-broccoli eluhlaza iqulethe uninzi lwemibala yendalo emthubi-orenji engabonakaliyo kuba igqunywe yiklorofili.

I-broccoli eqhelekileyo elayishwe amayeza okubulala izitshabalalisi

Indlela esempilweni ngayo ibroccoli ekugqibeleni ikwaxhomekeke ekubeni yayikhuliswe ngokwesiqhelo okanye ngokwemvelo. Ngokubanzi, ngokweofisi yophando lweekhemikhali kunye nezilwanyana e-Stuttgart, imifuno ehlumayo evela ekulinyweni kwesiqhelo ayikwenzi kakubi ngokweentsalela ze-pesticide, kodwa i-asparagus kunye ne-broccoli, ngelishwa, iphuma emgceni.

Uhlalutyo luka-2019 lubonise ukuba iisampuli ezili-12 kwezili-14 ze-broccoli zosulelwe ziintsalela. Kwezi, iisampulu ezili-9 zineentsalela ezininzi. I-substance chlorate ifunyenwe kwiisampuli ezimbini - ngaphezu kwenqanaba eliphezulu elivunyelwe ngokusemthethweni.

Le yi-herbicide engazange ivunywe kwi-EU ukususela ngo-2008. Nangona kunjalo, i-chlorate ayifuni kuphela ekutyeni ngokuyitshiza kodwa namanzi okunkcenkceshela angcolileyo, umhlaba ongcolileyo, okanye ukusetyenziswa kwezibulala-ntsholongwane. Ezi zamva zisetyenziswa kushishino lokutya, umzekelo, zisetyenziselwa ukuhlamba iziqhamo nemifuno. Oku kufuneka kutshabalalise ibhaktheriya kunye nefungi kwaye kwandise ixesha lokugcina.

Oku kuyaxhalabisa kuba iklorate inqanda ukufunxwa kwe-iodide kwidlala lengqula. Iklorate nayo inokonakalisa iiseli ezibomvu zegazi. I-substance inokuba nefuthe elibi kwimpilo yabantwana, abafazi abakhulelweyo, okanye abantu abane-thyroid dysfunction, nokuba isetyenziswe kancinci kodwa rhoqo.

I-broccoli ye-Organic isempilweni ngokwendalo

Ngokusekelwe kwidatha ekhoyo, i-broccoli yenye yezo ntlobo zemifuno omele uthenge ngayo umgangatho we-organic. Ngale ndlela, ugwema ukungena ngokungeyomfuneko kwezibulali-zinambuzane kwaye kwangaxeshanye, unokwenza into entle ngokusingqongileyo.

Kwaye ukuba umntu uphinde akuxelele ukuba imifuno ye-organic nayo ingcolisekile nge-pesticides, ngoko unokuthi "Hayi" ngokungathandabuzekiyo! Kuba uhlalutyo lungqina kwakhona kwaye kwakhona: i-organic ingcono! I-Ökomonitoring 2018 - epapashwe yi-Baden-Württemberg Ministry for Rural Areas and Consumer Protection - ibonisa ukuba iziqhamo kunye nemifuno evela ekulinyweni kwe-organic ayinayo okanye ubuncinane i-residus encinci kunezo ziveliswa ngokuqhelekileyo.

Ngelixa imifuno ekhuliswe ngokuqhelekileyo iqulethe umndilili ojikeleze i-0.5 milligrams ye-pesticides ngekhilogram yemifuno, iisampulu eziphilayo ezihlolwe ziqulethe i-avareji ye-0.008 milligrams. Lilonke, igama elithi "organic" lagwetywa ukuba lilahlekisa kuphela iisampulu ze-5 zemifuno ephilayo ngenxa yokunyuka kweentsalela ze-pesticide - i-broccoli yayingekho phakathi kwabo.

Kulimo lwendalo, ukusetyenziswa kwezibulali zinambuzane ezinengxaki akuvumelekanga. Amangeno asengenzeka ngenxa yokukhukuliseka kwimihlaba yesiqhelo engabamelwane. Ngokutsho kwe-eco-monitoring, ukutya okuphilayo ngokufanelekileyo kunegama elihle!

Khulisa eyakho ibroccoli

Ukuba ungomnye wabanini begadi abanethamsanqa, ngokuqinisekileyo unokukhulisa i-broccoli yakho apho. Imifuno ayintsonkothanga kodwa idinga indawo enelanga kunye nomhlaba otyebileyo wezondlo kunye nomhlaba onzulu.

Kuyathakazelisa ukuba i-broccoli inokuvunwa amaxesha amaninzi kunyaka wegadi. Oku kungenxa yokukhula kwakhona kwamahlumela ecala. Kuba emva kokusikwa, i-axis yokudubula yenza amahlumela amatsha asecaleni kunye neentyatyambo zeentyatyambo. Kubalulekile ukuba unqumle kuphela ihlumela eliphambili kunye neentyatyambo zeentyatyambo kwaye usebenzise imela ngqo kwi-armpit. Ukuba unqumle amahlumelo akhulayo, ancinci, ungawandisa isivuno ukuya kwiiveki ezine.

Ukukhula kwiimbiza kwi-balcony okanye i-terrace ayifanelekanga ngokwenene njengoko i-broccoli ithatha indawo eninzi.

Indlela yokukhulisa i-broccoli izihluma ngokwakho

Ukuba awunayo igadi, ungakhula ngokulula amahlumela e-broccoli kunye ne-microgreens kwigumbi lakho. Qhubeka ngolu hlobo lulandelayo:

• Thenga imbewu ye-broccoli efanele ukuntshula.
• Gxuma imbewu emanzini abandayo ubuncinane iiyure ezi-6 - ngokukhethekileyo ubusuku bonke.
• Ngoku faka imbewu kwitreyi yokuntshula ngaphandle kwamanzi. Kubalulekile ukuba bangasondelelani kakhulu. 1.5 amacephe anele kwisitya esihlumayo.
• Beka itreyi yokuntshula kwindawo emnyama. Imbewu ziintsholongwane ezimnyama ekungamelanga ukuba zibe sesichengeni sokukhanya.
• Amanzi i-broccoli ihluma ubuncinci amaxesha ama-2 ngosuku ngaphandle kokushiya imbewu emanzini. Imbewu ithanda ukuhlanjululwa, njengoko amanzi egalelwa ngokuphindaphindiweyo. Amaqondo obushushu amalunga nama-20 ngokukaCelsius afanelekile.
• Emva kweentsuku ezi-2 okanye ezi-4 ungavuna amahlumela akho e-broccoli.

Indlela yokukhulisa i-microgreens kwifestile

Ukukhulisa i-microgreens ayiyonzululwazi ye-rocket nayo. Sikubekele isikhokelo esifutshane:

• Thatha isitya esingekho nzulu esisi-3 ukuya kwi-7 cm ukuphakama kwaye usigcwalise nge-2 ukuya kwi-4 cm yomhlaba wobuganga obulungileyo.
• Thatha imbewu nje eyaneleyo ukuze imbewu ingabi phezu kwenye kwaye uyicinezele kancinci emhlabeni.
• Dampeni imbewu ngesitshizi ngesandla, uze ugqume itreyi.
• Ukususela ngomhla we-4, unokususa ikhava kwaye ubeke isitya kwindawo ekhanyayo, kodwa kungekhona ekukhanyeni kwelanga!
• Tshiza iplantlets ngamanzi kabini ngemini.
• I-microgreens ivunwa kuphela xa amagqabi okuqala evele. Ixesha elifanelekileyo lisusela kumhla we-6 emva kokuhlwayela.

Gcina amahlumela e-broccoli ngokuchanekileyo

Izihluma ze-Broccoli kunye ne-microgreens kufuneka zonwatywe ngokusematsha kangangoko. Ziyakwazi ukugcinwa kwi-crisper kwi-2 ukuya kwi-7 degrees Celsius - zihlanganiswe kwithawula lephepha elimanzi kunye nebhokisi lokubambelela. Kucetyiswa ukuba ungagcini i-gnomes ngaphezulu kweentsuku ezi-3.

Thenga kuphela i-broccoli entsha

I-Brokholi yenye yeentlobo zemifuno ekubaluleke kakhulu ukuvuna ngexesha elifanelekileyo. Kuba xa sele kuvulwe amathupha, incasa iyancipha kwaye neziqu ziba neenkuni. Ngoko ke, xa uthenga, qiniseka ukuba ii-buds zisavaliwe ngokuqinileyo, iziqu zibukeka zintsha kwaye zihluma kwaye amaqabunga awaxhonywanga.

Intloko akufanele ikhululeke kakhulu, ifanele izive iqinile, kwaye ingabonakali nawuphi na umonakalo. Ukongeza, imifuno eneentyatyambo kufuneka ibe nombala oluhlaza okwesibhakabhaka. Ukuba umbala omthubi uye wabonakala, oku kubonisa ukuba imifuno sele idlulile iintsuku zayo ezilungileyo kwaye akufanele iphinde ithengwe.

Ukugcina i-broccoli

I-broccoli kufuneka idliwe ngokukhawuleza, ngokukhethekileyo phakathi kwe-1 ukuya kwiintsuku ze-2 emva kokuthenga. Imifuno ayivani nokubanda, ubushushu obufanelekileyo bokugcina buphakathi kwe-0 kunye ne-1 degree Celsius. I-drawer yemifuno yefriji ngoko ke yindawo efanelekileyo yokunika i-broccoli ikhaya elihle ixesha elifutshane. Ukuba uyifaka ngaphandle kweminye imigqaliselo, iya kuhlala apho ubuninzi beentsuku ezi-2.

Kodwa kukho iindlela zokwandisa ubomi beshelufu ngeentsuku ezi-1 ukuya kwezi-2. Uyakwazi ukubeka imifuno emnyama emnyama kwingxowa enomoya (umzekelo, eyenziwe ngefilimu ephilayo ephefumlayo), isonge ngefilimu yokutya, okanye ngelaphu elimanzi. Nangona kunjalo, i-tuck akumele ihlanjululwe imanzi, ngaphandle koko, isikhunta siya kwenza ngokukhawuleza kwaye i-broccoli ayisayi kudliwa kwaye ngoko kufuneka ilahlwe. Ngokumalunga nokuqina, nangona kunjalo, ifilimu yokutya yenza umsebenzi ongcono kunelaphu elimanzi.

Gcina i-broccoli njenge-bouquet

Iintyatyambo ezisikiweyo zifakwa kwivazi ukuze zingafihli. I-broccoli nayo iyayithanda!

• Gcwalisa isitya ngamanzi (malunga ne-1.5 centimeters).
• Emva koko faka i-broccoli ngaphakathi, i-stem phantsi ngokuqinisekileyo.
• Kubalulekile ukuba intloko iphumele kumda wesitya.
• Ngoku unokugquma intloko yakho ngokukhululekileyo ngengxowa yeplastiki enomoya kwaye ubeke isitya efrijini.
• Amanzi kufuneka atshintshwe yonke imihla.

Ukuba usebenzisa le ndlela encinci engavumelekanga, i-broccoli iya kugcina iintsuku ezi-5 ukuya kwezi-7.

Friza i-broccoli

Ukuba uthenge okanye uvune i-broccoli eninzi kwaye awukwazi ukuyisebenzisa ngeentsuku ezimbalwa, ukukhenkceza kuhle. Qhubeka ngolu hlobo lulandelayo:

• Beka imbiza enkulu enamanzi.
• Emva koko hlamba i-broccoli phantsi kwamanzi ahambayo adikidiki kwaye uwaphule kwiiflorets ngezandla zakho. Bamba nje iiflorets kwaye uziqhawule.
• Sika i-stalk ehlanjululweyo kwii-cubes ezinobungakanani obulinganayo ngommese.
• Kubalulekile ukuba i-florets kunye neziqwenga ze-stalk zilingana nobukhulu obufanayo, ngokukhethekileyo i-2.5 centimeters ubude kunye nobubanzi.
• Lungiselela isitya esikhulu samanzi e-ice.
• Ngoku i-blanch iziqwenga ze-broccoli emanzini abilayo malunga nemizuzu engama-3.
• Emva koko zifake emanzini e-ice kwaye zipholile imizuzu emi-3.
• Gcoba i-broccoli kwi-colander kwaye uyomise iziqwenga ngokucophelela ngamaphepha ephepha.
• Gcwalisa iiflorets kunye namaqhekeza e-stalk kwiingxowa zesikhenkcezisi kwiindawo ezithile, zitywine zingangeni moya kwaye uzibeke kwisikhenkcisi.

Ukuba i-broccoli iqhwa ngolu hlobo, ingagcinwa ukuya kwi-1 unyaka.

Ngoko ke, i-blanched phambi kokuba iqhwa

Unokucinga ukuba kuya kukhawuleza ukukhenkceza nje i-broccoli eluhlaza. Nangona kunjalo, ukutshiza i-broccoli ekhenkcezisiweyo emanzini abilayo akwenzi nje ukuba ihlale ixesha elide, ikwagcina iimpawu zayo zendalo.

Njengayo nayiphi na enye imifuno, i-broccoli iqulethe ibhaktheriya kunye ne-enzymes eguqula umbala wayo, ukuthungwa, kunye nencasa ngexesha lokukhenkceza. I-Blanching ibulala iibhaktheriya kwaye yenza ii-enzyme zingasebenzi ukuze umbala omhle oluhlaza, ukuthungwa okucocekileyo kunye nencasa ethambileyo igcinwe.

Yilungiselele ukupheka i-broccoli

Ukulungiselela i-broccoli kulula. Hlamba intloko yakho kuphela phantsi kwamanzi abalekayo ngoko nangoko phambi kokuba ulungiselele uze uvuthulule wome kancinci. Emva koko unokuyisika i-broccoli ibe yi-florets encinci ngokubamba i-stalk ngesandla esinye kwaye unqumle ii-florets ngesinye isandla ukuze kuhlale kuphela i-stalk. Ukuba i-stalk nayo iphekiwe, ihlulwe ibe ngamaqhekeza amaninzi - kuxhomekeke kubukhulu be-florets - kwaye yongezwa kumanzi abilayo ngaphambili.

Unako kwakhona ukupheka i-asparagus ikhaphetshu ngokupheleleyo. Ekuphela kwento ekufuneka uyenzile kukusika isikhondo, ngaphandle koko, ayizukwenziwa ngexesha iiflorets zithambile.

Musa ukulahla amagqabi kunye nesiqu se-broccoli!

Ekhitshini kudla ngokusetyenziswa iiflorets eziethe-ethe ze-broccoli, ngelixa isiqu esinomthi noko, kwaye amagqabi aphelela enkunkumeni. Gcina ukhumbule ukuba i-florets yenza i-15 ekhulwini kuphela yesityalo se-broccoli. I-17 pesenti ibandakanya ingcambu, i-21 pesenti yisiqu, kunye nama-47 ekhulwini amagqabi. Zombini isiqu kunye namagqabi ziyatyiwa kwaye incasa emnandi.

Ukongeza, iindawo ezihlala zingahoywa zesityalo nazo zininzi ezinokunikezela ngokwempilo. Ngokumalunga neoli ye-mustard glycosides, i-florets ininzi kakhulu yokuxela. Kodwa kukho ngokucacileyo ngakumbi i-carotenoids emagqabini, njenge-beta-carotene kunye ne-lutein, kunye ne-chlorophylls.

Ngokohlahlelo lweqela labaphandi bamazwe ngamazwe, igram e-1 yeflorets (ubunzima obomileyo) iqulethe malunga ne-180 µg yecarotenoids, kwaye umlinganiselo ofanayo wamagqabi uqulethe i-1,095 µg. Amaphepha akwane-ia ngakumbi i-magnesium, i-calcium, i-vitamin E, kunye ne-vitamin K. Isiqu, kwelinye icala, sine-potassium, i-sodium, kunye ne-fiber eninzi kune-florets kunye namagqabi.

Isiqu kunye neziqu zeentyatyambo zihlala ziwela kwi-spleer yemifuno. Akukho mbuzo ukuba i-stalk exotshiweyo ayinamthi kwaye ithambile ngakumbi xa ulusu luphuma. Nangona kunjalo, oku kunciphisa umxholo wezithako ezifihliweyo ngokuthe ngqo phantsi kwesikhumba.

Yitya i-broccoli eluhlaza

I-Brokholi inokutyiwa ikrwada kakuhle kakhulu. Nangona kunjalo, abantu abatyekele kwi-flatulence akufanele balindele kakhulu kwaye baqale ngeemali ezincinci ze-broccoli eluhlaza. Qinisekisa ukuba unqumle i-broccoli ibe ngamaqhekeza amancinci. Ukuba uyi-marinate kwangaphambili ngesinxibo esihle, ayidlali nje ngokuba mnandi kakhulu kodwa iyagaywa lula.

Hlafuna i-broccoli ekrwada ngokucokisekileyo kwaye uthathe ixesha lakho ukuyitya. Kufuneka kwakhona utye isitya sokutya esikrwada njengesiqalo, okt hayi ngento ephekiweyo. Kuba umxube wokutya okukrwada nokuphekiweyo unokuba mninzi kakhulu kwezinye iinkqubo zokwetyisa.

I-Brokholi ikulungele ukonwabela ikrwada. Ungasebenzisa iiflorets ezikrunekileyo ukuze uqhole iisaladi okanye ulungiselele i-smoothie emnandi.

Nangona kunjalo, abantu abanomdla kwi-flatulence akufanele bathathe kakhulu kwaye badle kuphela ixabiso elincinci le-broccoli eluhlaza. Ukuba i-stalk ihlutshiwe, kungcono ukunyamezela. Kwakhona kunceda ukusika i-broccoli ibe ngamaqhekeza amancinci kwaye uhlafune i-bite nganye ubuncinane amaxesha angama-10. Ukuba ukutya okukrwada kutyiwe phambi kokutya okuphekiweyo kwaye kuhanjiswe nge-oyile encinci yomgangatho ophezulu, ukunyamezeleka kuyaphuculwa.

Ungaze ubilise amagqabi e-broccoli

Nangona kunjalo, abantu abanamathumbu abuthathaka banokusebenzisa izihluma ze-broccoli okanye i-microgreens, ezitya kakhulu. Amancinci akufunekanga aphekwe phantsi kweemeko, ngaphandle koko, ayisenaxabiso kwaye awanambitheka ngathi awananto. Zikulungele ukuhombisa iiroli zokutya okanye ukucokisa iisaladi, isuphu, neesosi.

Kutheni i-broccoli eluhlaza inempilo kunokuba iphekwe

Ngokubhekiselele ekulahlekelweni kwezondlo kunye nezityalo zesibini, i-broccoli kwifom yayo engaphekiweyo ayinakugqithwa. Nangona kunjalo, ayinguye wonke umntu othanda ukutya okukrwada kwaye ayifanelekanga ukuba ufuna rhoqo ukunyanga inxalenye enkulu yekhaphetshu esempilweni. Kodwa kwenzeka ntoni kwioli yemostade glycosides ngexesha lokupheka?

Ngokophononongo olwenziwa kwiYunivesithi yaseRobert Gordon, i-enzyme myrosinase ivaliwe xa i-broccoli iphekwe. Xa i-broccoli ephekiweyo idliwa, iibhaktheriya zamathumbu ziqinisekisa ukuba ioli ye-mustard yenziwe. Nangona kunjalo, ukuguqulwa kweoli ye-mustard glycosides kwioli ye-mustard kunye nokufunxa kwabo kusebenza ngakumbi xa i-broccoli eluhlaza idliwe.

Xa upheka i-broccoli, soloko wongeza amanani amancinci e-broccoli eluhlaza okanye enye iklabishi eluhlaza njenge-arugula okanye imbewu ye-mustard emva kokupheka. Ngenxa yokuba imifuno ekrwada ye-cruciferous iqulethe i-enzyme myrosinase kwaye ngaloo ndlela inokukhuthaza ukubunjwa kweoyile yemostade kwaye yonyuse i-bioavailability yabo.

Lungiselela i-broccoli

Ukuba awufuni ukutya i-broccoli eluhlaza, qiniseka ukuba ixesha lokupheka lifutshane kangangoko. Kuba ke izinto ezibalulekileyo, umbala omhle oluhlaza, kunye nevumba elimnandi zigcinwa ngokufanelekileyo. Ngokuxhomekeke kubukhulu beentyatyambo, ixesha lokupheka lemizuzu emi-4 ukuya kweyesi-8 lanele. Ukuba ufuna ukupheka i-broccoli yonke, kufuneka ucwangcise malunga nemizuzu eyi-10. Ukuba i-broccoli ithosiwe okanye iyabhaka, inokumelana nexesha elide lokupheka.

I-Blanch broccoli

I-Blanching yindlela yokupheka efanelekileyo yokugcina umbala oqaqambileyo we-broccoli. Emva koko ungasebenzisa imifuno ukutyebisa isuphu okanye isaladi okanye uyisebenzise njengesitya esisecaleni. Imiyalelo yendlela yokutshiza ikhaphetshu ye-asparagus inokufumaneka ngasentla kwisahluko: Umkhenkce we-broccoli.

Yidla i-broccoli

Akufanele ubilise i-broccoli. Ilahleko yezondlo ingaba phezulu kakhulu. Gcoba i-broccoli endaweni yoko. Le ndlela yokupheka ibandakanya ilahleko encinci yezondlo. Fry i-florets ngeoli yeoli encinci kwi-sauce epanini phezu kobushushu obuphakathi ngomzuzu we-1. Emva koko gcwalisa imbiza ngamanzi de imifuno igubungele isiqingatha. Faka isiciko embizeni kwaye uvumele i-broccoli ibambe malunga nemizuzu eyi-8. Musa ukususa isiciko ngexesha lokupheka ukwenzela ukuba kungabikho mphunga wamanzi (kubandakanywa nezinye izithako ezixutywe ngamanzi) ubalekela.

Qhotsa i-broccoli

I-broccoli nayo inokuqhotyiswa kakuhle kakhulu epanini. Ungayisika imifuno ibe yintyatyambo encinci kakhulu okanye uyinqumle. Emva koko gcoba i-broccoli kwioli yeoli encinci malunga nemizuzu eyi-10, uvuselela ngamanye amaxesha.

Ukuba i-broccoli yosiwe, i-aromas eyosiweyo inika i-snazzy, inqaku le-nutty. Kodwa qiniseka ukuba ubushushu abukho phezulu kakhulu! Ngenxa yokuba iintyatyambo ezincinci kunye nezicolekileyo zitshisa ngokukhawuleza kwaye zinambitha krakra.

Ungasebenzisa i-wok endaweni yepani yokuqhotsa. Ukuba udibanisa imifuno eyahlukileyo, kufuneka udibanise i-broccoli kamva. Emva koko iqhotyiswe al dente ngaphandle kokutshisa.

I-broccoli eyosiweyo

I-Broccoli iphinda inqumle umfanekiso omhle kwi-oven. Ukushisa i-oven ukuya kuma-220 degrees Celsius. Hlanganisa i-florets ngeoli encinci ye-olive kwisitya ukuze zifakwe ngokulinganayo ngeoli. Emva koko usasaze iiflorets ezinkulu kakhulu kwi-tray yokubhaka ehlanganiswe nephepha lokubhaka kwaye upheke kwi-oven malunga nemizuzu engama-20 de ibe yinto enhle kwaye i-crispy.