Elizabeth Bailey
I-Broccoli ithathwa njenge-superfood yendawo kuba iqulethe iivithamini ezininzi kunye ne-antioxidants. Ikhaphetshu eluhlaza idla ngokuphakelwa iphekiwe. Kodwa kuthekani nge-broccoli eluhlaza? Ungatya iiflorets zekhaphetshu ezitsha zingaphekwanga?
Impendulo emfutshane kumbuzo wokuba ungadla i-broccoli eluhlaza ewe. I-broccoli eluhlaza iqulethe inani elikhulu lezithako ezixabisekileyo, kwaye ngokwemvelo ayinayo nayiphi na i-toxins.
Ukutya i-broccoli eluhlaza kuneenzuzo ezininzi
Kwaye nantsi inkcazo ecacileyo: I-Broccoli ngummangaliso wokwenene wevithamini. Isityalo sekhaphetshu sityebile kwiivithamini B, iivithamin C, E, kunye ne-K kwaye iqulethe eninzi potassium, calcium, kunye nebeta carotene. Iifiber ezininzi zokutya kunye nezityalo zesibini (i-antioxidants), ezikhusela umzimba kwii-radicals zamahhala, zenza ukuba ibe yi-superfood yokwenene.
Iingcali ziyavuma: I-broccoli ekrwada isempilweni ngakumbi kuba xa ingaphekwanga igcina inani elikhulu leevithamini kunye neeminerali. Ngokukodwa i-vitamin C, iivithamini ezivela kwiqela le-B, kunye nezinto zezityalo zesibini zivakalelwa kubushushu. IVithamin C nayo iyanyibilika emanzini kwaye ihlanjwa kwimifuno xa iphekiwe.
Ukutya i-broccoli eluhlaza: Kuya kufuneka ubeke ingqalelo kule nto
Nangona kunjalo, abantu abane-digestion enobuthathaka banokufumana iintlungu zesisu okanye ukuqunjelwa emva kokutya i-broccoli eluhlaza.
Yitya kuphela ixabiso elincinci le-broccoli ekrwada ekuqaleni kwaye ubone indlela inkqubo yakho yokugaya ikwazi ukuphatha imifuno engaphekwanga.
Yidla kuphela i-broccoli encinci i-florets eluhlaza: i-digestible ngaphezu kwe-stalk, efanelekileyo kwiisobho zemifuno, umzekelo.
I-broccoli eluhlaza iqulethe i-folic acid eninzi kwaye ngoko ke ikwalukhetho olulungileyo kubasetyhini abakhulelweyo.
Ukuthenga, ukugcina nokulungisa i-broccoli
I-Brokholi isexesheni ingakumbi ehlotyeni: Sine-broccoli yangaphandle yengingqi ukusuka ekupheleni kukaJuni ukuya ku-Oktobha.
Kungcono ukuthenga i-broccoli ngeentyatyambo ezivaliweyo ezivaliweyo. Ukuba i-broccoli iyabengezela tyheli, ayisentsha kwaye inokungcamla ikrakra.
I-Broccoli iya kugcina iintsuku ezimbini ukuya kwezintathu kwi-crisper kwifriji. Kungcono ukugubungela iklabishi kwi-foil yokugcina okanye, nokuba ngcono, kuba ihambelana nokusingqongileyo, kwi-cloth ye-bex.
Ngaphambi kokutya, kufuneka uhlambe kwaye unciphise i-broccoli.
Ukuze ulondoloze izithako ezininzi ezinempilo ngokusemandleni, akufanele ubilise i-broccoli, kodwa kunokuba uqhume ngokufutshane ngamanzi amancinci.
Uyitya njani i-broccoli eluhlaza?
I-Broccoli incasa kakhulu kwisaladi okanye kwi-smoothie eluhlaza. "Iklabishi kwintonga" nayo ibonakala ilungile kwisitya semifuno eluhlaza kunye nediphu emnandi. Nazi iindlela ezimbini zokupheka ezikhawulezayo nezilula.
Ngesaladi emnandi ye-broccoli...
Cinezela i-broccoli e-1, i-apula e-1 emuncu, i-anyanisi e-2 yasentwasahlobo, i-pepper ebomvu e-1.
Ukunxiba, xuba iipuni ezi-3 zeviniga ethambileyo, iicephe ezi-2 zeoli yeoli, itispuni enye yemostade, icephe lobusi okanye isiraphu yemaple, kunye nexesha ngetyuwa kunye nepepile.
Vumela isaladi ithobe kakuhle kwaye ekugqibeleni yongeze amantongomane e-pine egayiweyo phezu kwesaladi ye-broccoli. I-Feta ikwahamba kakuhle nesaladi yemifuno ekrwada entsha.
Ngokomzekelo, kwi-smoothie yemifuno enempilo kunye ne-broccoli, unokuxuba i-broccoli, ibhanana kunye ne-apula ngamanzi kwaye udibanise ukunambitha. I-mint entsha kunye nejusi yelamuni inika ukongezwa okongeziweyo kokutsha kunye neevithamini. Umxube we broccoli, ispinatshi, cucumber kunye ne apile nazo zenza i smoothie entle.
