I-Broccoli: Inkosi Yomhlaba Wemifino

Okuqukethwe show

I-Broccoli ingenye yemifino enempilo kakhulu. Iqukethe izinhlobonhlobo zezithako ezisebenzayo ezisezingeni eliphezulu ezingavikela ezifweni. I-Broccoli iphinde ibe umthombo omuhle kakhulu wamavithamini C no-K. Nokho, kufanele kuqashelwe lapho kulungiswa i-broccoli ukuze izinto ezizuzisayo zingabhubhi.

Imifino ethandwa nguGeorge Bush: i-broccoli

Cishe ayikho enye imifino ezondwayo noma ethandwa njenge-broccoli eluhlaza okwesibhakabhaka. Isikhulu sikaGeorge Bush kuthiwa savungama: “NginguMongameli wase-United States futhi ngeke ngisayidla i-broccoli!” Lokhu kungathandi kubangelwa ukuthi unina waphoqa injabulo yakhe kuye eseyingane.

NjengoMongameli, wabe esekhipha isimemezelo sokuthi ngeke aphinde abone izimbali ze-broccoli epuletini lakhe, kungaba seWhite House, ku-Air Force One, nanoma yikuphi okunye emhlabeni. U-Barack Obama, ngakolunye uhlangothi, umemezele - mhlawumbe njengesitatimende sezepolitiki - ukuthi i-broccoli yayiyimifino yakhe ayintandokazi ngokuphelele.

Ningaphikisana ngokunambitha nepolitiki. Kodwa hhayi mayelana neqiniso lokuthi inani lezempilo le-broccoli ngeke lidlulwe. Akukhona ngaphandle kwesizathu ukuthi abacwaningi abavela kuwo wonke umhlaba bahlola imiphumela yokuphulukisa yeklabishi eluhlaza futhi sebevele bathole izinto ezimangalisayo mayelana nalokhu.

Umsuka we-Broccoli

Njengazo zonke ezinye izinhlobo zeklabishi, i-broccoli (Brassica oleracea var. Italica) ingeyomndeni omkhulu we-cruciferous. Ukunemba kakhudlwana, i-broccoli, njengamahlumela aseBrussels, i-kohlrabi, neklabishi, iyindlela etshaliwe (izinhlobonhlobo) zeklabishi.

Zonke zivela kuhlobo lwasendle lweklabishi elidabuka ogwini lwaseMedithera nase-Atlantic. EJalimane, ifomu elimangalisayo - okuthiwa iklabishi le-cliff - manje lingatholakala kuphela e-Heligoland.

Ubudlelwano phakathi kwe-broccoli ne-cauliflower

Izinhlobo eziningi zeklabishi zihluke kakhulu kwiklabishi yokuqala, njengoba ziwumphumela wamakhulu eminyaka wokuzalanisa. I-Broccoli ifana kakhulu ne-cauliflower futhi ihlobene kakhulu nayo. Kuzo zombili izimo, ama-flower buds nesiqu kwakhula futhi kwakhethwa. Ngakho-ke omunye ubuye akhulume ngemifino eqhakazayo, njengasendabeni ye-artichoke.

Ama-florets ekhanda angama-inflorescences angakakhuli ngokugcwele. Ngokungafani ne-cauliflower, nokho, izimbali ze-broccoli zithuthukisiwe kahle. Ngakho-ke, ama-inflorescences abonakala ngokucacile. Njengomthetho, i-broccoli ivunwa ngaphambi kokuba i-inflorescences ivule, ngaphandle kwalokho, ilahlekelwa iphunga layo. Uma ivunwa kamuva, iphenduka ulwandle lwezimbali ezintekenteke.

I-Broccoli inambitheka kancane futhi ifana ne-asparagus

Kwezinye izindawo, i-broccoli ibizwa ngokuthi i-asparagus iklabishi. Leli gama lisho okuningi ngephunga lale mifino yeklabishi. Eqinisweni, lokhu kukhumbuza kakhulu i-asparagus kunokunambitheka kweklabishi evamile. Ngakho-ke uma ungeyena ngempela umlandeli we-cauliflower noma amahlumela aseBrussels ngenxa yephunga nokunambitha, cishe uzokhululeka kakhulu nge-broccoli enambitheka kahle futhi engeyona iphunga elibi.

Ukusuka e-Asia Minor kuya emhlabeni omkhulu

Kunemibono eyahlukene yokuthi i-broccoli yaqala ukutshalwa kuphi. Ngokocwaningo lwaseSweden, kuthiwa wabona ukukhanya kwelanga e-Asia Minor. Ukusuka lapho, abadayisi kuthiwa balethe imbewu enhlonhlweni yase-Italy ngezikhathi zamaRoma, lapho i-broccoli isilinywe khona amakhulu eminyaka.

Kwathatha isikhashana ngaphambi kokuba abantu basenyakatho yeYurophu bakwazi ukujabulela imifino emnandi yase-Asia Minor. I-Medici yethula isiFulentshi ku-broccoli ngekhulu le-16. Ukusuka eFrance, i-broccoli yafika kulo lonke elaseYurophu. Kodwa-ke, i-broccoli ayikwazanga ukuzimisa eJalimane ngaleso sikhathi, yawela ekukhohlweni.

Kwakungama-1970 kuphela lapho aphinde wathola khona indlela esuka e-Italy. Nakuba ukholifulawa sekuyisikhathi eside iyimifino ethandwayo, leli klabishi lase-Italy elinekhanda eliluhlaza elingajwayelekile liye labhekwa ngokungabaza isikhathi eside. Abanye baze babuze ukuthi leli klabishi eliluhlaza okwesibhakabhaka liyadliwa yini. I-Broccoli manje isithathwa njengemifino esemfashinini ngenxa yokunambitheka kwayo okuhle namandla ezempilo futhi ijabulela idumela layo njengenkanyezi yomndeni weklabishi.

Amakhalori e-Broccoli

Njengazo zonke imifino, i-broccoli ine-calorie ephansi kakhulu. Ine-energy content kuphela engu-34 kcal (142 kJ) nge-100 g ye-broccoli.

Amanani omsoco we-broccoli

Amanani okudla okunomsoco we-broccoli entsha nge-100g ami kanje:

Amanzi 89.6g
Amaprotheni 3 g
Ama-carbohydrate angu-2.8 g (fructose 1.1 g, glucose 1.07 g, sucrose 0.49 g, isitashi 0.13 g)
i-sorbitol - 0.4 g
I-Fiber 3g
Amafutha 0.2g

Amavithamini namaminerali ku-broccoli

Uma kukhulunywa ngokuqukethwe kwevithamini, i-broccoli ingenye yezinto ezihamba phambili phakathi kwayo yonke imifino. Ngoba i-broccoli inamavithamini athile ekugxilweni okuphezulu kakhulu, njengovithamini C, uvithamini K noma i-beta-carotene.

Mayelana namaminerali, i-broccoli nayo ifakwe kangcono kuneminye imifino eminingi. Ngokwesibonelo, inikeza inani elikhulu le-calcium, insimbi nethusi.

I-Broccoli njengomthombo we-vitamin K

Mayelana ne-vitamin K1, imifino yeklabishi efana ne-broccoli - iyisinqumo esihle. Ngoba uma udla kuphela amagremu ayi-100 emifino eqhakazayo, usuvele uzihlinzeka cishe ngokuphindwe kabili kwemfuneko yansuku zonke kavithamini K1, okuyi-70 µg ngokusemthethweni (kodwa cishe ephakeme). I-Vitamin K1 ibalulekile ekuhlulekeni kwegazi, ekukhuleni kwamangqamuzana, kanye ne-bone metabolism.

Kokubili i-osteoporosis nesifo senhliziyo (i-arteriosclerosis) ihlotshaniswa namazinga aphansi kavithamini K, ngoba i-vitamin K iyanakekela, phakathi kwezinye izinto. iqinisekisa ukusatshalaliswa okufanele kwe-calcium emzimbeni ukuze i-calcium ikwazi ukungena emathanjeni esikhundleni sokunqwabelana ezindongeni zemithambo yegazi.

I-Broccoli: umthombo ophelele kavithamini C

I-Vitamin C ivame ukuhlotshaniswa nezithelo kuphela, ikakhulukazi izithelo ezisawolintshi. Kuningi okwengeziwe kwalesi antioxidant esibalulekile kweminye imifino. Ngokwesibonelo, i-broccoli inothile ngovithamini C. Ingxenye nje engamagremu ayi-100 (115 mg kavithamini C) ifaka ngaphezu kwamaphesenti ayi-100 esidingo esisemthethweni sansuku zonke sikavithamini C (100 mg). (Kodwa-ke, manje sekucatshangwa ukuthi isidingo sangempela sikavithamini C siphezulu kakhulu ngakho akufanele nje udle ingxenye ye-broccoli nsuku zonke kodwa okunye ukudla okuningi okunovithamini C!)

I-Vitamin C isekela ukulwa nama-radicals mahhala, ngaleyo ndlela inciphisa ingcindezi ye-oxidative futhi yehlise ingozi yezifo eziningi ezijwayelekile zempucuko njengesifo senhliziyo, isifo sohlangothi, nomdlavuza. Abacwaningi baseNyuvesi yaseManitoba/Canada babhala ngo-2018 ukuthi ngisho nasemazweni athuthukile abantu abaningi - cishe oyedwa kwabahlanu - abanikezwa uvithamini C futhi lapho izitolo ezinkulu zinikeza ukukhetha okukhulu kwezithelo nemifino.

Inkomba ye-Glycemic kanye nomthwalo we-glycemic we-broccoli

Inkomba ye-glycemic (GI) kanye nomthwalo we-glycemic (GL) ikhombisa ukuthi kungakanani ukudla okuthinta amazinga kashukela egazini. I-Broccoli inenkomba ye-glycemic ephansi kakhulu engu-15 kanye nomthwalo we-glycemic ophansi kakhulu ongu-0.9. Amanani afika ku-10 athathwa njengephansi yi-GL. Ku-GI, amanani angaphansi kwama-50 abhekwa njengephansi, futhi amanani angaphezu kwama-70 abhekwa aphezulu. Njengezinye izitshalo ze-cruciferous, i-broccoli ngaleyo ndlela inomthelela ezingeni elinempilo likashukela egazini futhi, ngenxa yalokho, ezingeni elilinganiselwe le-insulin futhi lingahlanganiswa ngokuphelele kunoma yikuphi ukudla okune-carb ephansi.

Izinto zokuphulukisa ku-broccoli

I-Brokholi ayicebile kuphela kuma-micronutrients kanye ne-roughage kodwa futhi ingumthombo omuhle kakhulu wezinto zezitshalo zesibili. Lezi ngokuyinhloko zihlanganisa okuthiwa i-mustard oil glycosides, etholakala kuphela emifino ye-cruciferous.

Kukhona cishe i-120 yalezi zinhlanganisela eziqukethe isibabule sezizonke. Ngokusho kokuhlaziywa kwe-University of Oradea, yonke imifino engowomndeni we-cruciferous ibonakala ngokuba khona nokubusa kwamanye ama-mustard oil glycosides, okwenza iminwe yomuntu ngamunye. Amafutha e-mustard glycosides abaluleke kakhulu ku-broccoli afaka i-glucoraphanin ne-glucobrassicin.

Ngenxa yama-enzyme athile, lezi zinhlanganisela manje ziguqulwa zibe ama-isothiocyanates asebenzayo (= amafutha e-mustard), eyokuqala yaba yi-sulforaphane, kanti eyesibili i-indole-3-carbinol. Ngakho-ke i-mustard oil glycosides ngokwawo ayinasibopho sezakhiwo zokuphulukisa ze-broccoli. Kungamafutha esinaphi aphumayo.

Ngokuphathelene nokuqukethwe okuphelele kwamafutha e-mustard glycosides, i-broccoli ihola ngokucacile uhlu lwazo zonke izinhlobo zeklabishi ngama-milligrams angu-19 kuya kwangu-127 ngamagremu angu-100 emifino emisha. Uma kuqhathaniswa, inani elifanayo lekholifulawa liqukethe phakathi kwamamiligremu ayi-11 kuya kwangu-78.

Akhiwa kanje amafutha emustard

Ungakubona ngeso lengqondo lokhu njengohlelo lwamagumbi amabili kumaseli ezitshalo. I-mustard oil glycosides igcinwa ekamelweni elilodwa kanye ne-enzyme ebizwa ngokuthi i-myrosinase kwelinye.

Lapho izinambuzane zidla i-broccoli noma ezinye izitshalo ze-cruciferous, noma lapho thina bantu sizisika, sizihlikihla, noma sizihlafuna, amaseli esitshalo ayalimala. Lapha i-mustard oil glycosides ihlangana ne-enzyme myrosinase. Kungalesi sikhathi kuphela lapho kwakheka khona amafutha esinaphi, isb B. i-sulforaphane.

I-Sulforaphane ne-indole-3-carbinol: amafutha e-mustard ku-broccoli

Kokubili izifundo ze-in vitro nezomuntu zibonise ukuthi i-sulforaphane isb inciphisa ingozi yesifo senhliziyo, ingasiza nge-autism ne-osteoporosis, futhi ivikela ezinhlotsheni ezihlukahlukene zomdlavuza.

I-Indole-3-carbinol iphinde ibe yinto elwa ne-oxidative esebenza ngokumelene nokuvuvukala kanye ne-arteriosclerosis futhi inezindawo zokulwa nesimila. Lo mafutha e-mustard kuthiwa adlala indima ekhethekile ekuvimbeleni umdlavuza, njengoba enekhono lokuqeda ubuthi be-carcinogenic emzimbeni.

Amahlumela e-Broccoli anciphisa ingozi yezifo zamathumbu

Amahlumela ajwayelekile adliwa ngemuva kwezinsuku ezi-2 kuya kwezi-4. Okubizwa ngokuthi ama-microgreens amahlumela amadala. Atshalwa enhlabathini futhi avunwe ngemva kwezinsuku ezingaba ngu-7, okungukuthi lapho esevele amaqabunga aluhlaza. Ukuze bavune, banqunywa ububanzi bomunwe ngaphezu komhlabathi.

Uma kuqhathaniswa namahlumela, izihlahla ezincane eziluhlaza zinenzuzo yokuthi zimunce imisoco ebalulekile enhlabathini futhi zakha i-chlorophyll ngokukhanya kwelanga. Ama-Microgreens nawo aqukethe amaprotheni ekhwalithi ephezulu namafutha abalulekile, azuzisa umphumela wokwelapha.

Ngokocwaningo lwe-in vitro olwenziwa ngo-2020 e-University of Valencia, i-broccoli microgreens inemiphumela enamandla ye-antioxidant futhi ihlasela amaseli wesimila emathunjini. Abacwaningi bathi ukusetshenziswa kwansuku zonke njengengxenye yokudla okunomsoco kuyisu lokuvimbela ukudla okunempilo ukunciphisa ingozi yezifo ezingapheli ezifana nomdlavuza wekoloni.

I-Broccoli yohlobo 2 sikashukela

I-broccoli eluhlaza okwesibhakabhaka iwukudla okufanele kakhulu kubantu abanesifo sikashukela sohlobo 2. Ngakolunye uhlangothi, - njengazo zonke imifino - amakholori aphansi namafutha, kodwa ngesikhathi esifanayo ecebile ngezinto ezibalulekile kanye ne-fiber. Ngakolunye uhlangothi, yizinto zayo ezithile zezitshalo ezingaba nomthelela oqondile wokuphulukisa kuhlobo lwesifo sikashukela sohlobo 2.

Esihlokweni sangoJulayi 2017 ephephabhukwini i-Nature, omunye wafunda ukuthi ukukhishwa kwe-broccoli kwakwazi ukuxazulula lesi sifo kumagundane anesifo sikashukela nokuthi ukukhishwa kwathuthukisa kokubili amazinga kashukela wegazi wokuzila ukudla kanye nesikhathi eside kuhlobo lwesifo sikashukela sohlobo lwe-2 (lomuntu) ngaphandle kwemiphumela emibi. .

Ucwaningo lwase-Iran lubandakanya iziguli ezingama-81 ezihlukaniswe ngamaqembu ama-3. Bathatha amagremu angu-5 noma angu-10 empushana ye-broccoli noma i-placebo nsuku zonke amasonto angu-4.

Ngemuva kwamaviki ama-4, ukusetshenziswa kwamagremu ayi-10 we-broccoli sprout powder kuholele ekwehleni okukhulu kokugcwala kwe-insulin egazini. Umphumela we-antidiabetic udalwe wukudla okuphezulu kwe-sulforaphane. Abacwaningi baphethe ngokuthi amahlumela e-broccoli angathuthukisa ukumelana ne-insulin kwabanesifo sikashukela.

Njengoba amazinga aphezulu e-sulforaphane angamuncwa ngosizo lweziqephu ze-broccoli kunemifino ye-broccoli emisha, abantu abaningi bathatha okukhishwe okufanele ngaphezu kokudla okunempilo. Uma ufuna ukuzama ukukhishwa kwe-broccoli, qiniseka ukuthi iqukethe okungenani i-50, okungcono i-100 mg ye-sulforaphane ngomthamo wansuku zonke.

I-Broccoli iqukethe izinhlanganisela zezitshalo ezinempilo

Manje njengoba sesihlanganise izici zokuphulukisa zamafutha e-mustard ngokuningiliziwe, izitshalo ze-cruciferous ezifana ne-broccoli ziqukethe amanye ama-phytochemicals amaningi. Lokhu kufaka phakathi i-carotenoids efana ne-beta-carotene, i-chlorophyll, nezinhlanganisela ze-phenolic ezihlukahlukene njenge-catechin, i-quercetin, i- kaempferol, ne-anthocyanins. Lezi zinto ziphinde zisebenze ngokumelene nama-radicals mahhala, ziqinise amasosha omzimba futhi zinciphise u. ingozi yesifo senhliziyo kanye nomdlavuza.

I-broccoli eluhlaza, onsomi kanye nephuzi

Ehlobo ikakhulukazi, ezimakethe zamasonto onke nasezitolo zemifino ezigcwele kahle uzothola - uma unenhlanhla - hhayi nje kuphela eluhlaza okwesibhakabhaka kodwa futhi umhlophe, i-orange, i-violet, kanye ne-broccoli cishe emnyama. Umbala uvame ukubonisa ukuthi yiziphi izinto zezitshalo zesibili eziseklabishi.

Izimbali ezimnandi zikweleta umbala wazo ocwebezelayo oluhlaza ngokumnyama ngenxa yokuqukethwe okuphezulu kwe-chlorophyll. Okubizwa ngokuthi iqabunga eliluhlaza kunezakhiwo ze-ia detoxifying kanye ne-antitumor kanye nomphumela omuhle ekwakhekeni kwamangqamuzana egazi abomvu emnkantsheni wamathambo.

Ezinhlotsheni eziluhlaza njenge-Rosalind, i-anthocyanins ihlinzeka ngokugqama kombala. Zibalwa phakathi kwama-antioxidants anamandla. I-Broccoli e-Purple inokuqukethwe okuphezulu okuphezulu kwezinhlanganisela ze-phenolic futhi ngenxa yalokho ine-antioxidant enamandla kakhulu, anti-diabetic and anti-inflammatory properties.

I-broccoli enombala ohlukile ayivamile kangangokuthi ukuhlaziya akukho. Kodwa-ke, kuyaziwa kusukela ku-cauliflower ukuthi okuhlukile okumhlophe akunawo umbala nhlobo ngakho-ke kunamandla aphansi e-antioxidant, kuyilapho umbala wewolintshi ubonisa ingxenye ephezulu kakhulu ye-carotenoids. Kodwa-ke, i-broccoli eluhlaza nayo iqukethe izingulube eziningi zemvelo eziphuzi-orange ezingabonakali ngoba zimbozwe yi-chlorophyll.

I-broccoli evamile elayishwe izibulala-zinambuzane

Ukuthi i-broccoli inempilo kangakanani ekugcineni nayo kuncike ekutheni yatshalwa ngendlela evamile noma ngokwemvelo. Ngokuvamile, ngokusho kwehhovisi lophenyo lwamakhemikhali nezilwane e-Stuttgart, imifino ehlumayo evela ekulinyweni okujwayelekile ayenzi kabi kangako ngokwezinsalela zezibulala-zinambuzane, kodwa i-asparagus ne-broccoli, ngeshwa, iphuma emgqeni.

Ukuhlaziywa kuka-2019 kwabonisa ukuthi amasampula e-broccoli ayi-12 kwangu-14 ayengcoliswe yizinsalela. Kulawa, amasampula ayi-9 aqukethe izinsalela eziningi. I-substance chlorate itholwe kumasampuli amabili - ngaphezu kwezinga eliphezulu elivunyelwe ngokomthetho.

Lona umuthi wokubulala ukhula ongakaze ugunyazwe e-EU kusukela ngo-2008. Kodwa-ke, i-chlorate ayigcini nje ngokungena ekudleni ngokukufafaza kodwa nangamanzi okunisela angcolile, inhlabathi engcolile, noma ukusetshenziswa kwezibulala-magciwane. Lezi zokugcina zisetshenziswa embonini yokudla, isb zisetshenziselwa ukugeza izithelo nemifino. Lokhu kufanele kubhubhise amagciwane kanye nesikhunta futhi kwandise isikhathi sokugcina.

Lokhu kuyakhathaza ngoba i-chlorate ivimbela ukumuncwa kwe-iodide endlaleni yegilo. I-Chlorate ingalimaza namangqamuzana egazi abomvu. Le nto ingaba nomthelela omubi empilweni yezingane, abesifazane abakhulelwe, noma abantu abanenkinga yegilo, ngisho noma idliwe kancane kodwa njalo.

I-Organic broccoli inempilo ngokwemvelo

Ngokusekelwe kudatha etholakalayo, i-broccoli ingenye yalezo zinhlobo zemifino okufanele uyithenge yekhwalithi ye-organic. Ngale ndlela, ugwema ukudla okungadingekile kwezibulala-zinambuzane futhi ngesikhathi esifanayo, ungenza okuthile okuhle emvelweni.

Futhi uma othile ephinda ekutshela ukuthi imifino ephilayo nayo ingcoliswe izibulala-zinambuzane, khona-ke ungathi "Cha" ngokungananazi! Ngoba ukuhlaziya kufakazela kaningi: i-organic ingcono! I-Ökomonitoring 2018 - eshicilelwe yi-Baden-Württemberg Ministry for Rural Areas and Consumer Protection - ibonisa ukuthi izithelo nemifino evela ekulinyweni kwemvelo ayinazo noma okungenani izinsalela ezimbalwa kakhulu kunezo ezikhiqizwa ngokujwayelekile.

Ngenkathi imifino etshalwe ngokwejwayelekile iqukethe isilinganiso esingamamiligremu angu-0.5 wezibulala-zinambuzane ngekhilogremu ngayinye yemifino, amasampula ezinto eziphilayo ahlolwa aqukethe isilinganiso samamiligremu angu-0.008 kuphela. Sekukonke, igama elithi "organic" lahlulelwa ukuthi lidukisa amasampula ayi-5 kuphela emifino ephilayo ngenxa yokwanda kwezinsalela zezibulala-zinambuzane - i-broccoli yayingekho phakathi kwazo.

Ekulimeni okuphilayo, ukusetshenziswa kwezibulala-zinambuzane eziyinkinga akuvunyelwe. Okufakiwe kusengenzeka ngenxa yokukhukhuleka kusuka ezinkambini ezijwayelekile ezingomakhelwane. Ngokusho kwe-eco-monitoring, ukudla okuphilayo kunegama elihle!

Zikhulisele eyakho i-broccoli

Uma ungomunye wabanikazi bengadi abanenhlanhla, khona-ke ungakwazi ukukhulisa i-broccoli yakho lapho. Imifino ayiyona inkimbinkimbi kodwa idinga indawo enelanga kanye nenhlabathi egcwele izakhamzimba nejulile.

Kuyathakazelisa ukuthi i-broccoli ingavunwa izikhathi eziningana ngonyaka wengadi. Lokhu kungenxa yokukhula kabusha kwamahlumela aseceleni. Ngoba ngemva kokusikwa, i-axis yehlumela yenza amahlumela amasha aseceleni anezimbali zezimbali. Kubalulekile ukuthi unqume kuphela ihlumela eliyinhloko ngezimbali zezimbali futhi usebenzise ummese ngqo ekhwapheni. Uma futhi usika amahlumela aseceleni akhule kabusha, azacile, unganweba isivuno ngamaviki ama-4.

Ukukhula emabhodweni kuvulandi noma kuthala akusizi ngempela njengoba i-broccoli ithatha indawo enkulu.

Ungayikhulisa kanjani i-broccoli izimila ngokwakho

Uma ungenayo ingadi, ungakwazi ukutshala kalula amahlumela e-broccoli nama-microgreens efulethini lakho. Qhubeka kanje:

Thenga imbewu ye-broccoli elungele ukumila.
Gcoba imbewu emanzini abandayo okungenani amahora angu-6 - okungcono ubusuku bonke.
Manje faka imbewu ethreyini yokuhluma ngaphandle kwamanzi. Kubalulekile ukuthi bangasondelene kakhulu. 1.5 wezipuni zanele endishini ngayinye ehlumayo.
Beka ithreyi lokuhluma endaweni emnyama. Imbewu ingamagciwane amnyama okungafanele abekwe obala.
Nisela i-broccoli ihluma okungenani izikhathi ezi-2 ngosuku ngaphandle kokushiya imbewu emanzini. Imbewu ijwayele ukugezwa, njengoba amanzi echithwa ngokuphindaphindiwe. Amazinga okushisa angaba ngu-20 degrees Celsius alungile.
Ngemuva kwezinsuku ezi-2 noma ezi-4 ungavuna amahlumela akho e-broccoli.

Indlela yokukhulisa ama-microgreens ku-windowsill

Ukukhulisa ama-microgreens akuyona isayensi ye-rocket. Sikuhlanganisele umhlahlandlela omfushane:

Thatha isitsha esingajulile esingaba ngu-3 kuya ku-7 cm ukuphakama futhi usigcwalise ngo-2 kuya ku-4 cm wekhwalithi enhle yenhlabathi yezimbiza zemvelo.
Thatha imbewu eyanele ukuze imbewu ingabi phezu kwenye bese uyicindezela kancane emhlabathini.
Dampeni imbewu ngesifutho sesandla, bese uvala ithreyi.
Kusukela osukwini lwesi-4, ungasusa ikhava bese ubeka isitsha endaweni ekhanyayo, kodwa hhayi elangeni eliqondile!
Fafaza ama-plantlets ngamanzi kabili ngosuku.
Ama-microgreens avunwa kuphela lapho kuvela amaqabunga okuqala. Isikhathi esifanele sisukela osukwini lwesi-6 ngemva kokuhlwanyela.

Gcina amahlumela e-broccoli ngendlela efanele

Amahlumela e-Broccoli nama-microgreens kufanele ajatshulelwe njengokusha ngangokunokwenzeka. Zingagcinwa ku-crisper ku-2 kuya ku-7 degrees Celsius - ziboshwe ngethawula lephepha elimanzi nasebhokisini lokunamathela. Kunconywa ukuthi ungagcini ama-gnomes isikhathi esingaphezu kwezinsuku ezi-3.

Thenga kuphela i-broccoli entsha ngempela

I-Broccoli ingenye yalezo zinhlobo zemifino okubaluleke kakhulu ukuvuna ngesikhathi esifanele. Ngoba lapho amaqabunga ezimbali esevulekile, ukunambitheka kuyaphazamiseka futhi iziqu ziba lukhuni. Ngakho-ke, lapho uthenga, qiniseka ukuthi ama-buds asavaliwe ngokuqinile, iziqu zibukeka zizintsha futhi zihlanzekile futhi amaqabunga awalenganga.

Ikhanda akufanele likhululeke kakhulu, kufanele lizizwe liqinile, futhi lingabonisi noma yimuphi umonakalo. Ngaphezu kwalokho, imifino eqhakaza kufanele ibe nombala ocebile oluhlaza okwesibhakabhaka. Uma umbala ophuzi ubonakala, lokhu kubonisa ukuthi imifino isidlulile izinsuku zayo ezinhle kakhulu futhi akufanele isathengwa.

Ukugcina i-broccoli

I-broccoli kufanele idliwe ngokushesha ngangokunokwenzeka, okungcono phakathi kwezinsuku ezi-1 kuya kwezi-2 ngemuva kokuthenga. Imifino ayizweli emakhazeni, izinga lokushisa elifanele lesitoreji liphakathi kuka-0 no-1 degree Celsius. Ngakho-ke idrowa lemifino lesiqandisi liyindawo enhle yokunikeza i-broccoli ikhaya elihle isikhathi esifushane. Uma uyibeka ngaphandle kwezinyathelo zokuphepha ezengeziwe, izohlala lapho isikhathi esingaphezu kwezinsuku ezi-2.

Kodwa kunezindlela zokwelula impilo yeshalofu ngezinsuku ezi-1 kuye kwezi-2. Ungafaka imifino eluhlaza okotshani esikhwameni esingena umoya (isb. esenziwe ngefilimu ephilayo ephefumulayo), isonge ngefilimu yokudla, noma ngendwangu emanzi. Kodwa-ke, i-tuck akumele iconse ibe manzi, ngaphandle kwalokho, isikhunta sizokwakheka ngokushesha futhi i-broccoli ayisadleki ngakho-ke kufanele ilahlwe. Mayelana nokuqina, nokho, ifilimu yokudla yenza umsebenzi ongcono kunendwangu emanzi.

Gcina i-broccoli njenge-bouquet

Izimbali ezisikiwe zifakwa ku-vase ukuze zingabuni. I-broccoli nayo iyayithanda!

Gcwalisa isitsha ngamanzi (cishe amasentimitha angu-1.5).
Bese ufaka i-broccoli ngaphakathi, isiqu phansi.
Kubalulekile ukuthi ikhanda liphumele phezu konqenqema lwesitsha.
Manje usungakwazi ukumboza ikhanda lakho ngokukhululeka ngesikhwama sepulasitiki esingena umoya bese ufaka isitsha esiqandisini.
Amanzi kufanele ashintshwe nsuku zonke.

Uma usebenzisa le ndlela engajwayelekile, i-broccoli izogcina izinsuku ezingu-5 kuya kweziyi-7.

Friza i-broccoli

Uma uthenge noma uvune i-broccoli eningi futhi ungakwazi ukuyisebenzisa ezinsukwini ezimbalwa, ukuyiqhwaza kuhle. Qhubeka kanje:

Beka ibhodwe elikhulu elinamanzi.
Bese ugeza i-broccoli ngaphansi kwamanzi ashisayo afudumele futhi uwahlephule abe ama-florets ngezandla zakho. Vele ubambe ama-florets futhi uwaphule.
Sika isiqu esihlutshiwe sibe ama-cubes alingana nosayizi ngommese.
Kubalulekile ukuthi ama-florets nezingcezu zesiqu zilingane ngobukhulu, okungcono kube ngamasentimitha angu-2.5 ubude nobubanzi.
Lungiselela isitsha esikhulu samanzi eqhwa.
Manje hlamba izingcezu ze-broccoli emanzini abilayo cishe imizuzu emi-3.
Bese uwafaka emanzini ayiqhwa bese uwapholisa imizuzu emi-3.
Khipha i-broccoli ku-colander bese usula izingcezu ngokucophelela ngamathawula wephepha.
Gcwalisa ama-florets nezingcezu ze-stalk ezikhwameni zesiqandisi zibe izingxenye, zivale zingangeni futhi uzibeke efrijini.

Uma i-broccoli iqhwa ngale ndlela, ingagcinwa kuze kube unyaka ongu-1.

Ngakho-ke, i-blanched ngaphambi kokuqandisa

Ungase ucabange ukuthi kungashesha kakhulu ukumisa i-broccoli eluhlaza. Kodwa-ke, ukugcoba i-broccoli efriziwe emanzini abilayo akugcini nje kuphela ukuthi ihlale isikhathi eside, futhi igcina izakhiwo zayo zemvelo.

Njenganoma iyiphi enye imifino, i-broccoli iqukethe amagciwane kanye nama-enzyme ashintsha umbala wayo, ukuthungwa, kanye nokunambitheka ngesikhathi sokuqandisa. I-Blanching ibulala amagciwane futhi yenza ama-enzyme angasebenzi ukuze kulondolozwe umbala omuhle oluhlaza okotshani, ukuthungwa okucwebezelayo, nokunambitheka okuntekenteke.

Lungiselela ukupheka i-broccoli

Ukulungisa i-broccoli kulula. Geza kuphela ikhanda lakho ngaphansi kwamanzi agobhozayo ngokushesha ngaphambi kokulilungiselela bese ulinikina lome kancane. Ungakwazi ukusika i-broccoli ibe yizimbali ezincane ngokubamba isiqu ngesandla esisodwa bese usika ama-florets ngesinye isandla ukuze kusele isiqu kuphela. Uma isiqu sibuye siphekwe, sihlukaniswa sibe yizicucu eziningana - kuye ngokuthi ubukhulu bezimbali - futhi zengezwe emanzini abilayo kancane kancane.

Ungakwazi futhi ukupheka iklabishi le-asparagus lonke. Okufanele ukwenze ukusika isiqu, ngaphandle kwalokho, bekungeke kwenziwe ngesikhathi ama-florets esethambile.

Ungalahli amaqabunga nesiqu se-broccoli!

Ngokuvamile ekhishini kusetshenziswa izimbali ezintekenteke ze-broccoli kuphela, kuyilapho isiqu, esinokhuni oluthile, futhi amaqabunga aphelela kudoti. Khumbula ukuthi ama-florets akha amaphesenti angu-15 kuphela esitshalo se-broccoli. Amaphesenti angu-17 ahlanganisa impande, amaphesenti angu-21 isiqu, futhi amaphesenti angu-47 amaqabunga. Kokubili isiqu namaqabunga kuyadliwa futhi kunambitheka okumnandi.

Ngaphezu kwalokho, izingxenye zesitshalo ezivame ukunganakwa nazo zinokuningi okunikezwayo mayelana nempilo. Ngokuphathelene ne-mustard oil glycosides, ama-florets anokunye okuningi okumele abike. Kodwa ngokusobala kune-carotenoid eyengeziwe emaqabunga, njenge-beta-carotene ne-lutein, kanye nama-chlorophyll.

Ngokocwaningo lweqembu lamazwe ngamazwe labacwaningi, igremu elingu-1 lezimbali (isisindo esomile) liqukethe cishe u-180 µg we-carotenoid, futhi inani elifanayo lamaqabunga liqukethe i-1,095 µg. Lamashidi aqukethe ne-magnesium eningi, i-calcium, uvithamini E, novithamini K. Ngakolunye uhlangothi, isiqu sine-potassium, i-sodium, ne-fiber eningi kunezimbali namaqabunga.

Isiqu kanye neziqu zezimbali ngokuvamile ziba yizisulu zokucwecwa kwemifino. Akubuzwa ukuthi isiqu esihlutshiwe asiqinile futhi sithambile uma isikhumba siphuma. Kodwa-ke, lokhu futhi kunciphisa okuqukethwe kwezithako ezifihliwe ngqo ngaphansi kwesikhumba.

Yidla i-broccoli eluhlaza

I-Brokholi ingadliwa iluhlaza kahle kakhulu. Kodwa-ke, abantu abavame ukuphuza umoya akufanele balindele okuningi kakhulu futhi baqale ngamanani amancane e-broccoli eluhlaza. Qinisekisa ukuthi usike i-broccoli ibe yizicucu ezincane kakhulu. Uma uyi-marinate kusengaphambili ngengubo enhle, ngokuvamile ayimnandi kakhulu kuphela kodwa futhi igayeka kalula.

Hlafuna i-broccoli eluhlaza futhi uthathe isikhathi sakho ukuyidla. Kufanele futhi udle isitsha sokudla esingaphekiwe njengesiqalo, okungukuthi, hhayi ngento ephekiwe. Ngoba ingxube yokudla okuluhlaza nokuphekiwe ingaba miningi kakhulu kwezinye izinhlelo zokugaya ukudla.

I-Broccoli ilungele ukujabulela iluhlaza. Ungasebenzisa ama-florets ama-crunchy ukuze ungeze amasaladi noma ulungise i-smoothie emnandi.

Kodwa-ke, abantu abathambekele ekubeni ne-flatulence akufanele baphuze kakhulu futhi badle kuphela amanani amancane we-broccoli eluhlaza. Uma isiqu sihlutshiwe, kungcono ukubekezelela. Kuyasiza futhi ukusika i-broccoli ibe yizicucu ezincane bese uhlafuna ukulunywa ngakunye okungenani izikhathi eziyishumi. Uma ukudla okuluhlaza kudliwa ngaphambi kokudla okuphekiwe futhi kunikezwa ngamafutha amancane ekhwalithi ephezulu, ukubekezelelana nakho kuyathuthukiswa.

Ungalokothi ubilise amahlumela e-broccoli

Kodwa-ke, abantu abanamathumbu azwelayo bangasebenzisa amahlumela e-broccoli noma ama-microgreens, agayeka kalula. Ezincane akufanele ziphekwe ngaphansi kwanoma yiziphi izimo, ngaphandle kwalokho, azisabalulekile futhi zinambitha njengento engelutho. Zilungele ukuhlobisa amaroli omphako noma ukucwenga amasaladi, amasobho, namasoso.

Kungani i-broccoli eluhlaza inempilo kunokuphekwa

Mayelana nokulahlekelwa kwezakhi kanye nezitshalo zesibili ezithintekayo, i-broccoli ngendlela yayo engaphekiwe ayinakudlulwa. Kodwa-ke, akuwona wonke umuntu othanda ukudla okuluhlaza futhi futhi akufanele neze uma ufuna njalo ukuzelapha ingxenye enkulu yeklabishi enempilo. Kodwa kwenzekani kumafutha e-mustard glycosides ngesikhathi sokupheka?

Ngokocwaningo olwenziwa eRobert Gordon University, i-enzyme myrosinase iyenziwa ingasebenzi lapho i-broccoli iphekiwe. Uma i-broccoli ephekiwe idliwa, amagciwane amathumbu aqinisekisa ukuthi amafutha e-mustard ayakhiwa. Kodwa-ke, ukuguqulwa kwamafutha e-mustard glycosides abe amafutha e-mustard futhi ukumuncwa kwawo kusebenza kakhulu uma i-broccoli eluhlaza idliwa.

Lapho upheka i-broccoli, faka njalo amanani amancane e-broccoli eluhlaza noma elinye iklabishi eluhlaza njenge-arugula noma imbewu yesinaphi ngemva kokupheka. Ngoba imifino eluhlaza ye-cruciferous iqukethe i-enzyme myrosinase futhi ngaleyo ndlela ingashukumisa ukwakheka kwamafutha e-mustard futhi yandise i-bioavailability yawo.

Lungisa i-broccoli

Uma ungafuni ukudla i-broccoli eluhlaza, qiniseka ukuthi isikhathi sokupheka sifushane ngangokunokwenzeka. Ngoba-ke izinto ezibalulekile, umbala omuhle oluhlaza, kanye nephunga elimnandi kugcinwa ngokufanele. Ngokuya ngobukhulu bezimbali, isikhathi sokupheka semizuzu emi-4 kuya kweyisi-8 sanele. Uma ufuna ukupheka i-broccoli yonke, kufanele uhlele cishe imizuzu eyi-10. Uma i-broccoli ithosiwe noma ibhakiwe, ingamelana nesikhathi eside sokupheka.

Faka i-broccoli

I-Blanching iyindlela yokupheka efanelekile yokugcina umbala ogqamile we-broccoli. Ungasebenzisa imifino ukunothisa amasobho noma amasaladi noma uwacubungule njengesitsha esiseceleni. Imiyalo yendlela yokutshala iklabishi le-asparagus ingatholakala ngenhla esahlukweni: I-broccoli eqandisiwe.

Sika i-broccoli

Akufanele ubilise i-broccoli. Ukulahleka kwezakhi kungaba kuphezulu kakhulu. Gubha i-broccoli esikhundleni salokho. Le ndlela yokupheka ihilela ukulahlekelwa okuncane kakhulu kwezakhi. Fry ama-florets ngamafutha omnqumo amancane epanini phezu komlilo ophakathi iminithi elingu-1. Bese ugcwalisa ibhodwe ngamanzi kuze kube yilapho imifino imbozwe ingxenye. Vala ibhodwe ngesembozo bese uvumela i-broccoli imile cishe imizuzu engu-8. Ungasikhiphi isivalo ngesikhathi sokupheka ukuze kungabikho mhwamuko wamanzi (okuhlanganisa nezinye izithako ezincibilika emanzini) ophumayo.

Fry broccoli

I-broccoli nayo ingathoswa kahle kakhulu epanini. Ungasika imifino ibe yizimbali ezincane kakhulu noma usike. Bese usakaza i-broccoli emafutheni omnqumo amancane cishe imizuzu engu-10, uvuselela ngezikhathi ezithile.

Uma i-broccoli ithosiwe, iphunga elimnandi linikeza inothi elimnandi, elinomsoco. Kodwa qiniseka ukuthi izinga lokushisa aliphezulu kakhulu! Ngoba ama-florets amancane namahle asha ngokushesha abese enambitha okubabayo.

Ungasebenzisa futhi i-wok esikhundleni sepani lokuthosa. Uma uhlanganisa imifino ehlukene, kufanele wengeze i-broccoli kamuva. Bese ithosiwe i-al dente ngaphandle kokushiswa.

I-broccoli ethosiwe

I-Broccoli iphinde isike isibalo esihle kuhhavini. Preheat ihhavini libe ngu-220 degrees Celsius. Hlanganisa ama-florets ngamafutha omnqumo amancane endishini ukuze ahlanganiswe namafutha. Bese usakaza ama-florets hhayi amakhulu kakhulu ethreyini yokubhaka ehlanganiswe nephepha lokubhaka bese upheka kuhhavini cishe imizuzu engama-20 kuze kube kuhle futhi kucwebe.