Micah Stanley
Ikholifulawa ilungiswa kahle kakhulu ngesineke noma idliwe iluhlaza. Lena ukuphela kwendlela yokuzuza ezintweni zayo eziningi ezibalulekile ezikhuthaza impilo.
I-Cauliflower iyimifino eqhakaza
Wake wazibuza ukuthi lisho ukuthini igama likakholifulawa? Phela ayikho imbali engabonwa kude nakude! Nokho ama-florets amancane ayizimbali, imiqumbe ehlanganiswe ngokunembe ngokuqinile enezimbali ezingakembulwa. Njenge-artichoke kanye ne-broccoli ehlobene eduze, i-cauliflower ingenye yezinto okuthiwa imifino eqhakaza.
Uma ikholifulawa ingavunwa ngesikhathi, izolahlekelwa ngokushesha ukubukeka kwayo okumhlophe. Ngoba ngaleso sikhathi ama-rosette ayahlukana, amahlumela aba made, futhi ekugcineni, izimbali ezincane eziphuzi ziyaqhakaza.
Njengeklabishi, i-broccoli, noma amahlumela aseBrussels, i-cauliflower (Brassica oleracea var. botrytis L.) iwuhlobo lweklabishi elitshalwayo futhi, njengazo zonke izinhlobo zeklabishi, ingeyomndeni we-cruciferous.
I-Classy pallor noma ukholifulawa onsomi?
Ukholifulawa - owaziwa nangokuthi ukholifulawa - cishe wabona ukukhanya kwemini e-Asia Minor ngenxa yokuguquka kwemvelo kwembali yeklabishi. Ukusuka lapho waya eGreece nase-Italy. Ukholifulawa wawusuvele ulinywa kulo lonke elaseYurophu ngekhulu le-16. Kodwa nakuba wayenekhanda elincane kakhulu ekuqaleni, lakhula ngokuba yinhloko ngenxa yokuzalanisa okuhlosiwe.
Kuyathakazelisa ukuthi ubuhle obuhle besikhathi, okuyi-noble pallor, nabo badluliselwa ku-cauliflower. Lesi ngesinye sezizathu zokuthi kungani imifino manje isitholakala ngokuyinhloko ngombala omhlophe. Kuke kwaba nezinhlobo zekholifulawa eziluhlaza, eziphuzi-owolintshi, nezinsomi ngaphambili. Nakuba ukholifulawa omibalabala usakhula e-Italy, ngokwesibonelo, useyivelakancane ngempela emazweni akhuluma isiJalimane.
Phela, ikholifulawa ithola umbala omhlophe kuphela lapho ikhanda layo lingahlangani nokukhanya kwelanga, njengoba sazi nge-asparagus emhlophe. Ngenxa yalesi sizathu, ikhanda limbozwe amaqabunga amakhulu eklabishi. Lokhu kuchaza ukuthi kungani amanye amakholifulawa enamabala aluhlaza noma ansomi - isibonakaliso sokuthi ikhanda alizange limbozwe ngokuphelele. Manje sekunezinhlobo lapho ikholifulawa ivikela ubuso bayo elangeni ngosizo lwamaqabunga ayo.
Yini ehlukanisa i-cauliflower ne-Romanesco
I-Romanesco ivame ukucatshangwa ukuthi iyisiphambano phakathi kwekholifulawa ne-broccoli. Nokho, i-Romanesco iyinhlobonhlobo yemvelo ye-cauliflower. Igama layo elimangalisayo libangelwa ukuthi yafuywa emaphethelweni eRoma.
Ngokubukeka, i-Romanesco ihluke kukholifulawa ikakhulukazi ngenxa yezimbali ezimise kahle, ezikhumbuza ama-minarets. I-Romanesco inombala oluhlaza ngenxa yokuthi, njengokholifulawa omibalabala, ithola ukukhanya kwelanga. Mayelana nokunambitheka, i-Romanesco ithola amaphuzu ngephunga layo.
Umsoco we-cauliflower
Ukholifulawa unama-kilojoule aphansi futhi iyimifino egayeka kalula futhi enempilo. Iqukethe cishe amaphesenti angama-90 amanzi, futhi ayinawo amafutha, futhi ayinawo nhlobo ushukela. Ngaphezu kwalokho, iningi lama-carbohydrate aqukethwe yi-fiber yokudla. Okuqukethwe kwekhalori kungu-23 kcal. Iphrofayili yezakhi zamagremu angu-100 wekholifulawa eluhlaza imi kanje:
- I-2 amagremu wamaprotheni
- 0.3 amagremu amafutha
- 2 g ama-carbohydrate (atholakalayo)
- 3 amagremu efayibha yokudla
Uma kuqhathaniswa nezinye izinhlobo zeklabishi ezifana neklabishi elimhlophe elithi B., ikholifulawa inenzuzo enkulu yokuthi igayeka kalula ukuze abantu abanesistimu yamathumbu ezwelayo bazuze kuyo. Lokhu kungenxa yokuthi ukholifulawa unokwakheka kwamaseli kakhudlwana. Imifino nayo ifaneleka njengokudla okulula kanye nokudla kwezingane (okuphekiwe futhi okuhlanzekile).
Amavithamini namaminerali ku-cauliflower
Njengokuvamile ngeklabishi, ukholifulawa unothe kakhulu ngamavithamini namaminerali.
Amafutha e-mustard anciphisa ingozi yomdlavuza
Ukholifulawa awugcini nje ngokuba nama-kilojoule aphansi futhi unothile ngemisoco, kodwa futhi uqukethe izinto eziningi zezitshalo zesibili ezifana ne-mustard oil glycosides. Uma i-cauliflower ihlafunwa kahle noma iphukile nganoma iyiphi enye indlela, lezi zinto zihlangana ne-enzyme myrosinase. Kumanje lapho kukhiqizwa amafutha esinaphi akhuthaza impilo.
Zonke izinhlobo zeklabishi ziqukethe amafutha e-mustard glycosides, nakuba ukwakheka nokuqukethwe kwawo kuhluka. Isibonelo, i-cauliflower iqukethe i-sinigrin, i-glucoraphanin, ne-glucobrassicin. I-Glucoraphanin, ngosizo lwe-myrosinase, ikhiqiza i-mustard oil sulforaphane eyaziwa kakhulu, manje esetholakala njengesengezo sokudla ngenxa yemiphumela yayo yezempilo evelele. I-Glucobrassicin, ngakolunye uhlangothi, ikhiqiza i-indole-3-carbinol futhi kusukela kulokhu i-DIM, into esesixoxe ngayo lapha: I-DIM - Isimangaliso semvelo.
Ucwaningo oluhlukahlukene luye lwabonisa ukuthi amafutha e-mustard asebenza ngokumelene nama-radicals mahhala, amagciwane, nesikhunta futhi anganciphisa ingozi yomdlavuza.
I-Sulforaphane yokuvimbela umdlavuza webele kanye ne-metastasis
Isibonelo, i-sulforaphane ibamba iqhaza ekuvimbeleni umdlavuza webele ngenxa yekhono layo lokuqeda ubuthi obufana nokuphuma kwe-estrogen emzimbeni. Ucwaningo lwaseCanada luphinde lwabonisa ukuthi ukusetshenziswa kwamasonto onke kwe-broccoli noma ukholifulawa ezigulini ezinomdlavuza wendlala yesinye kunganciphisa ukusabalala kwesimila ngamaphesenti angu-50. Kungaba usizo ukuhlanganisa i-cauliflower ne-turmeric.
I-Cauliflower yezempilo ye-gastrointestinal
I-flora yamathumbu nayo ithonywa kahle ukwanda kwekholifulawa. Ucwaningo olwenziwe ngabacwaningi bamaNgisi e-Norwich Research Park lubonise ukuthi abantu abadla imifino yeklabishi eminingi - kulokhu ukholifulawa ne-broccoli - banciphisa inani lamagciwane emathunjini aguqula ama-sulfate abe ama-sulfide (i-hydrogen sulfide). Lo mphumela ubuye ubhekise kumafutha e-mustard.
Ngakho-ke, lolu shintsho ezitshalweni zamathumbu lunomphumela omuhle empilweni yamathumbu, ngoba ama-sulfate avuselela ukugeleza kwe-bile futhi abe nomphumela wokugaya ukudla, kuyilapho ama-sulfide engabangela ukungezwani komzimba nokuvuvukala. Ikakhulukazi abantu abanokuvuvukala kwamathumbu okungapheli kanye nomdlavuza wekoloni bavame ukuba ne-sulfide ephezulu kakhulu emzimbeni ngakho-ke bangazuza ku-cauliflower kanye ne-co. ngendlela ekhethekile.
Umbala wekholifulawa uveza izithako ezisebenzayo
Ukholifulawa ucebile futhi ngama-polyphenols - iqembu lezinto zezitshalo zesibili. Lokhu kuhlanganisa i-flavonoids quercetin ne- kaempferol, enezinto eziningi zokuphulukisa. Zombili lezi zinto zinomphumela we-anti-carcinogenic, okubangelwa amandla azo okulwa ne-antioxidant angavamile. I-Quercetin ingaphinda ilwe ne-gout, kuyilapho i-kaempferol ine-anti-inflammatory, antimicrobial, heart, and nerve protective effect.
Uma unenhlanhla yokwazi umthengisi ogcina ikholifulawa enemibala egqamile noma ukholifulawa, ungazuza kukuqukethwe kwayo okuphezulu kwe-phytochemical. Isibonelo, umbala ophuzi-wolintshi wezinhlobo ze-Cheddar noma i-Orange Bouquet ubonisa ingxenye ephezulu ye-beta-carotene. Nakuba kuno-2 mcg we-beta-carotene kuphela (amaphesenti angu-0.2 we-RDA) kumagremu angu-100 ekholifulawa emhlophe, amazinga ekholifulawa ewolintshi angaba ngaphezu kwezinkulungwane zezikhathi.
Umbala oluhlaza okotshani – isb. B. ohlotsheni lwe-cauliflower i-Romanesco – ikhiqizwa ama-chlorophyll, kanti ama-anthocyanins anika ukholifulawa onsomi (isb. Izinhlobo ze-Graffiti ne-Purple Cape) kanye neklabishi elibomvu kanye nobhitiroot umbala wazo. Eqinisweni, ngokocwaningo lwaseMelika eCornell University, ikholifulawa onsomi iqukethe cishe inani elifanayo lalo mbala onothe nge-antioxidant njengamajikijolo aluhlaza okwesibhakabhaka, aphakathi kwemithombo engcono kakhulu.
Ngokusho kocwaningo, i-anthocyanins ingathuthukisa umbono futhi ibe nomphumela wokulwa nokuvuvukala kanye ne-vascular protective. Ungathola ulwazi olwengeziwe kuma-Anthocyanins ukuze uvikele umdlavuza.
Khetha indlela yokupheka ukholifulawa ngokuhlakanipha
Kodwa-ke, ukuthi ungazuza ngokugcwele kuzo zonke izithako ku-cauliflower kuncike endleleni yokulungiselela. Ngokocwaningo olwenziwa eNyuvesi yaseWarwick, ukulahleka kwezinto eziphilayo ngokubilisa emanzini amaningi kungamaphesenti angama-20 kuye kwangama-30 ngemva kwemizuzu emi-5, amaphesenti angama-40 nangama-50 ngemva kwemizuzu engu-10, kanye namaphesenti angu-75 ngemva kwemizuzu engu-30.
Kodwa-ke, njengoba kungezona zonke izithako ezisebenzayo ezisabela ngendlela efanayo ekucutshungulweni, kufanele kwenziwe umehluko lapha. Ngezinye izinto ezingezwani nokushisa njenge-chlorophyll ne-anthocyanins, ukulahlekelwa kubonakala ngisho ngenxa yokushintsha kombala. I-violet emangalisayo noma eluhlaza ngokushesha iphenduka ibe mithunzi engathandeki empunga.
Nakuba i-beta-carotene ikwazi ukumelana nokushisa futhi i-bioavailability yayo ingandiswa ngisho nokupheka okuthambile, amanye ama-carotenoid afana ne-lutein namavithamini afana novithamini B1 awaphenduli kahle ekushiseni. Okuqukethwe kwe-vitamin C kuyancishiswa ngesikhathi sokupheka ngakolunye uhlangothi ngamazinga okushisa aphezulu, ngakolunye uhlangothi, ngoba ingxenye igezwa ngamanzi - ngokusho kwabacwaningi baseCairo University, ukulahlekelwa lapha kuphakathi kwamaphesenti angu-20 no-40.
Kokubili amaminerali kanye ne-mustard oil glycosides akuthintwa ukushisa kodwa adluliselwa emanzini okupheka ngesikhathi sokupheka. Ngenxa yalesi sizathu, kufanele upheke ikholifulawa yakho emanzini amaningi njengoba kudingekile futhi ungawalahli amanzi okupheka. Ochwepheshe batusa ukubilisa iklabishi noma - okuhle kunakho konke - ukulijabulela liluhlaza.
Ikholifulawa etshalwe ngokwemvelo iqukethe ama-antioxidants amaningi
Ukholifulawa ungathengwa unyaka wonke. Emazweni akhuluma isiJalimane, ungakwazi ukumboza izidingo zakho kusukela entwasahlobo kuya ekwindla ngasekupheleni kukakholifulawa wasekhaya ovela endaweni evulekile. Ezinyangeni zasebusika, imifino eqhakazayo ithunyelwa emazweni aseYurophu njenge-Italy.
Lapho uthenga, qiniseka ukuthi ama-flower buds avaliwe futhi awabonisi noma yikuphi ukuguga okunsundu. Uma esekhona amaqabunga, kufanele abe crisp futhi angalengi axhuge. Ikhala lakho lingakutshela okuningi mayelana nokusha: iphunga elinamandla leklabishi libonisa ukuthi ligcinwe isikhathi eside kakhulu.
Ngokusho kokuhlaziywa okuhlukahlukene, izinhlobo zeklabishi ezifana ne-cauliflower ziphakathi kwezinhlobo zemifino ezingavamile kakhulu ukuthi zingcoliswe izibulala-zinambuzane. Kodwa uma ufuna ukuba sohlangothini oluphephile, hamba kukholifulawa ephilayo. Ngaphezu kwalokho, ucwaningo olwenziwa eNyuvesi yase-Oradea lubonise ukuthi imifino ye-collard etshalwe ngokwemvelo inamandla amakhulu okulwa ne-antioxidant.
Ukholifulawa ugcinwa kahle ku-crisper
Ukholifulawa awuyona imifino egciniwe ngakho-ke kufanele icutshungulwe ngokushesha ngangokunokwenzeka. Uma uyigoqa ingagezwanga ekugoqweni kwepulasitiki, ingagcinwa ku-crisper yesiqandisi cishe izinsuku eziyi-7.
Uma ufuna ukugwema ipulasitiki, ungakwazi futhi ukugoqa ikholifulawa ngendwangu emanzi, uyibeke embizeni yengilazi emboziwe bese uyibeka ku-crisper. Lapho ama-buds eqala ukuqhakaza, ukunambitheka kuyashintsha kube kubi. Ikholifulawa ephekiwe kufanele idliwe phakathi kwezinsuku ezi-2 kuya kwezingu-3. Ngokungafani ne-cauliflower eluhlaza, i-cauliflower ephekiwe igcina ingcono phezulu kwesiqandisi, hhayi ku-crisper.
I-Blanch bese uyiqandisa ukholifulawa
Uma ufuna ukugcina ukholifulawa isikhathi eside, ungakwazi ukucwilisa ama-cauliflower florets cishe imizuzu emi-3, uwafake emanzini eqhwa bese uwaqandisa abe izingxenye. I-Blanching inenzuzo yokuthi ukholifulawa uhlala uhlanzekile ngokunengqondo.
Kodwa-ke, kufanele ulungele iqiniso lokuthi ikholifulawa eqandisiwe ilahlekelwa nakanjani ngokuhambisana nokuvumelana nokunambitheka uma kuqhathaniswa nemifino emisha.
Ukwengeza, ngokocwaningo olwenziwa eNorwegian University of Life Sciences, i-blanching inciphisa amazinga ezithako ezihlukahlukene (isb., ama-mustard oil glycosides, anthocyanins, novithamini C).
Ukulungiswa nokusetshenziswa kwekholifulawa ekhishini
Ngaphambi kokucubungula ukholifulawa, kufanele ugeze kahle ngaphansi kwamanzi agobhozayo. Namuhla, amakhanda avame ukuhluthwa amaqabunga awo ngaphambi kokuba athengiswe, nakuba nawo enambitheka kahle futhi enempilo. Nakuba amaqabunga angaphandle amakhulu aluhlaza amnyama engafanelekile ukusetshenziswa, amaqabunga aluhlaza acwebezelayo ayisidlo sangempela.
Ngemva kokuba isiqu sesinqunyiwe futhi sisikiwe, iklabishi liphekwa isikhashana futhi liphelele emanzini amancane abilayo anosawoti ngangokunokwenzeka esitsheni esicindezelayo. Uma wengeza ijusi kalamula emanzini okupheka, umbala omhlophe uzohlala. Ikholifulawa ingabuye isikwe ibe yizimbali ezinosayizi ofanayo bese ziphekwa. Sebenzisa amanzi okupheka ukuze ulungise isoso.
Ikholifulawa ayinambitheki nje kuphela uma igayiwe
Ukholifulawa sekuyisikhathi eside edlala indima yesibili ekuphekeni kwendabuko, okunenhliziyo enhle, njengoba kuvame ukudliwa njengesitsha esibi kakhulu, esicwiliswa ngokoqobo kubhotela elincibilikisiwe noma isoso yesiDashi, noma kubhakwe ngoshizi omningi. Ukholifulawa obhakiwe ungase unambithe kamnandi, kodwa uguqula iklabishi eligayeka kalula libe ibhomu lekhalori okunzima ukuligayeka.
Ziningi izindlela zokwenza ikholifulawa ibe mnandi futhi ibe nempilo. Imifino eqhakazayo akudingekile ukuthi iphekwe, ngoba inambitheka kahle uma iqoshwe kahle oqweqweni lwemifino eluhlaza noma njengesithako esiphundu esaladini elimibalabala. Ungakwazi futhi ukuthosa kafushane ama-cauliflower florets emafutheni amancane omnqumo. Abaningi bayayithanda lapho imifino egazingiwe igoqwe ku-breadcrumbs - okungcono okusanhlamvu okuphelele - noma iphendulwa isobho elimnandi le-cauliflower.
Njengoba i-cauliflower, ngokungafani nezinye izinhlobo zeklabishi, inokunambitheka okuncane kweklabishi, ingahlanganiswa ngokumangalisayo nezinye izithako futhi idlale i-fiddle yokuqala ezitsheni zelayisi, amapani emifino, izitshulu, noma ama-curries. Izinongo namakhambi afana ne-turmeric, i-safron, i-parsley, i-ginger, noma upelepele oluhlaza kuqinisekisa isipiliyoni sokunambitheka okukhethekile.
