Miyaan cuni karaa broccoli ceeriin? The cuntada sida ugu fiican iyo gaar ahaan wax lagu karsado

Broccoli - sheyga laga keeno, kaas oo u muuqday on miisaskii muwaadiniinta walaalahooda waa xad dhow. Dad yar ogahay in khudradda this - lagu kaydiyana waxaa ka mid ah fiitamiinada, macdanaha iyo antioksidant loo ilaalin lahaa xuquuqda caafimaadka iyo dhalinyarada. Maxaa yeelay, on shelf supermarket inflorescence yaab leh midabka cagaaran hodan, dad badan oo u malaynayo, sida loo sameeyo alaabta? In waxa foomka waxaa wanaagsan in la isticmaalo iyo in aad cuni kartaa broccoli ceeriin? Jawaabaha iyo su'aalo kale - in this article.

Broccoli. Waa maxay nooca cuntada?

Warshad Annual, wakiil ka socda qoyska Kaabashka. Dacawo - cauliflower. Si aad u isticmaasho haboon afkoda iyo burooyinkoodii geedka. midab la soo dhaafay waxay noqon kartaa cagaaran ama dhar guduudan. View, waa ugu badan ee Gobolka - Calabrese, wakiil Darasikaygu cagaaran, eg dalad la inflorescences badan, si adag u xidh ku xiga si ay midba midka kale. nooc oo dhir, halkaas oo tiro badan oo khafiif ah jirridaha waxaa ku xidhnaa hari yar yar si fiican u yaqaan.

Waa maxay dalladda ah? Fiitamiino iyo nafaqooyinka

Broccoli - hogaamiyaha ka mid ah ee hadda jira noocyada kala duwan ee kaabash on content protein ah. Waxaa jira wax badan oo fiber iyo dufanka. The Halabuurka - calcium, potassium, fosfooraska, manganese, zinc, selenium, sodium, magnesium, birta iyo copper. Khudaarta iyo faano content sare ee vitamins A, B, C, PP, A, E, U.

Tusaale ahaan, ascorbic acid (vitamin C) laba jeer waa sida ugu badan ee tangerines iyo liinta. Si aad u hesho dose maalinle ah waxaa ka mid ah ayaa mas'uul ka ah habka difaaca xoog leh, waxa ku filan si ay u isticmaalaan 100 garaam oo broccoli.

Sida ay content ee provitamin A - beta-carotene, oo loo yaqaan vitamin quruxda, socdeyba iyo aragtida wanaagsan - kaabash dhaafa karootada iyo bocorka.

Isticmaalka joogtada ah ee wax soo saarka cuntada uu bilaabo geedi socodkii dib u dhiska firfircoon ee unugyada iyo unugyada, kaas oo si gaar ah muhiim inta lagu jiro xilliga soo kabashada - ka dib xanuunada, hawlaha, dhaawacyo halis ah.

fiber xanafta leh ee ay ka kooban normalizes shaqada dheefshiidka mareenka, waxay ka caawisaa in la dhiso dheefshiidka, iyadoo calooshu, saxarada iyo wixii la mid ah. D. kicinta oo ka mid ah geedi socodka ka mid ah dheecaanka of bile macaamiloon fududeeyaa shaqada beerka.

Sidee wax loo karsado broccoli in ay sii nafaqooyinka ee fiirsashada ugu badnaan?

In maskaxda ee macaamiisha istiwooday view in khudaar daray ah foomka cayriin waxaa sida ugu wanaagsan ee jidhku u nuugo. Marka kulul, stewing ama shiileyso tirada ugu badan qaybaha faa'iido si fudud u uumi. Si kastaba ha ahaatee, khubarada weli uma aan imanin inaan heshiis ku saabsan in la cuno broccoli ceeriin. Qaar ka mid ah waxay aaminsan yihiin in daaweyn kaamerada of "xaday" ka khudradda, in ka badan kala bar vitamins, dadka kale ma dhalin, isagoo sheegay in la karinta sax ah ama lacagta blanching nafaqooyinka in sheyga u kordhin doonaa oo kaliya.

In Europe iyo America waxaa jira cuntada sida badan la broccoli cayriin, gaar ahaan salad caanka ah ee kaabash ceeriin. Waayo, kuwii Raacay tiradaasi iyo tiriyaa ee calories, talo ugu fiican - blanching.

Marka la eego la'aanta ah ee jawaab waadix ah in uu go'aansado brokkoli la cuni karin cayriin, qof kasta waa leedahay sida ay u kala jeceshahay dhadhan ay.

Kaabashka in dagaalka ka dhanka ah cudurka kansarka

Kuwa aan weli go'aansaday waxa uu noqon waa in ka hor waqtiga cuntada broccoli - cayriin ama la kariyey - waxaad u baahan tahay in ay bartaan guulaha ay saynisyahano ka Netherlands.

Cadka of khudaarta cruciferous, oo ay ku jiraan kaabajka, waxaa ku jira xaddi badan oo glyukozinotsitov. Recent bedelay ee jirka ku galay isothiocynates - qaybaha anti-kansarka awood badan. Waa kuwee, markeeda, waa sulforafena ee barametereka.

Koox khabiiro ayaa cadeeyay in cuno kariyey broccoli, ka duwan cusub ee, waxay yaraysaa nuugida oo ka mid ah wakiilada anti-kansarka firfircoon.

Daraasaddu waxay ku lug koox ka mid ah 8 nin. Maalin kasta, afartii hore waxaa ku jiray in la cuno 200 garaam oo geedka ay foomka cayriin, kii labaadna wuxuu ahaa - in la kariyey. Isla mar ahaantaana si nidaamsan qiyaasay ka qaybgalayaasha heerka sulforafena.

Sida ay natiijada tijaabo cilmi ah waxa la ogaaday in cunista kaabash cayriin kordhinayaan in dhexgalkooda dedejiyey iyo sulforafena raasamaal marka la barbardhigo mid ka mid ah in lagu daaweyn kululeeyo. fiirsashada oo ah walaxda firfircoon ee noolaha foodists cayriin celcelis ahaan 38%, halka taageerayaasha cuntada karsan content leh oo keliya 4%.

Jawaabta su'aasha in la cuno broccoli cayriin, waa wax iska cad. waxan u samaynaysaan waa ma aha oo kaliya suurto gal ah, laakiin loo baahan yahay.

Ma jirtaa wax faa'iido ah ee wax soo saarka la qaboojiyey?

Saamaynta ba'an ku khudradda yar heerkulka ilaaliyaa fitamiin iyo macdan in ay ahaanteed. Iibsanayay dukaan ama la xayiray on iyaga u gaar ah, iyada u keeni doonaa oo aan ka yarayn wanaagsan ka badan dhiftay dhowr saacadood ka hor ka soo beerta. broccoli hantida Tani waa gaar ahaan muhiim u ah dadka deegaanka oo ka mid ah gobollada waqooyi, halkaas oo Kaabashka ma koraan at dhan.

Can aan cuno cayriin broccoli dareere lagaga? Marka lagu keydsho lama filaan ah laga badiyay 9.8% nafaqada. Haddii ka dib markii diirran cuntada sakhiray in daaweynta lagu kululeeyo, khasaaraha loo Laab laabi, haddii aan saddex jeer. Khubarada si adag kugula talineynaa inaad la diiriyay broccoli cunay iyagoo ceeriin.

Sidee inay hakiso xaq Kaabashka?

Si aan si la yaabanahay, waa suurto gal in la cuno broccoli cayriin, waxaa lagama maarmaan ah in ay si sax ah u hoos gelin daaweynta qabow.

Head waa in loo disassembled galay kaarooto yar, si fiican loo nadiifiyaa ka soo haraadiga dhulka iyo ciidda. Rusheeyey biyo karkaraya 5-10 ilbiriqsi oo markiiba lagu rusheeyey biyo baraf ah (xabadaha baraf Xayiraadda is biirsaday qolkii iyo dar oo biyo ah). Qallalan, Fidiyay on xirmooyin ah. Yeeshay sheyga lagu kaydin karaa qaboojiyaha waa in aan ka badnayn hal sano ah.

Miyaan cuni karaa broccoli cayriin, kaas oo lagu kaydiyaa qaboojiyaha? Khudaarta xajisto tayada ay waxtar u leh 5 maalmood ka dib markii laga saaray ka go'da. Waxaa haboon isticmaalka yahay, la siiyaa content heerkulka a of 5-10 degrees Celsius wax ka badan 5-7 maalmood.

Cream of broccoli cusub la haley

kuugga-heer caalami ah, kuwaas oo aqoon waxa xaqiijiyay xiddigaha Michelinguiden, sida jawaab su'aasha, waa suurto gal in la cuno broccoli cayriin, waxay bixiyaan a cuntada sida dhowr la soo saarka cusub ee doorka bilowday, oo sheegta in uu jecel yahay ee qoys kasta.

Waxyaabaha ay ka kooban Muhiimka ah:

1. Broccoli - 1 madaxa.
2. haley la karkariyey duqeeyey - 10-12 gogo '.
3. Basasha - 2-3 gogo '.
4. Maraq (hilibka, khudradda ama kalluun) - 1.5-2 litir.
5. Cream - 300 garaam.
6. Garlic - 3 xabo.
7. Subag (dhalaalay) - 5 qaado.
8. liin, basbaas, milix iyo xawaashka - dhadhamin.
9. Dhir - decoration.

Diyaarinta curdan cream-maraq

luqluqdo broccoli si fiican, kaarooto gaar ah, googooyaa 1-2 sentimitir. Diirka basal iyo toon, garoocad. In digsi shiileyso la kuusha sare ama tii digsiga oo salka qaro dhalaali subagga, basasha shiil iyo toon in midab darnaaday oo dahab ah. Shub maraq, 10 daqiiqo ka dib, ku shub kariimka. Ku dar dar ah ee broccoli, garaacay leh days a in dartaa.

Si xilli saxan cusbo, basbaas, liin iyo xawaashka.

Under biyo qabow ay raaci haley, tuwaalka warqada qalalan, shiil dheeriga yar oo saliid saytuun ah.

Shub tumeen portioned, riday 2 haley, kula saydhaa leh caleemo dhir.

Salad "ageegi"

salad aan ka yarayn caanka ah ee broccoli ceeriin. karinayo - kaydiyana waxaa ka mid ah fiitamiinada, waxaa lagu talinayaa in la cuno yaraan saddex jeer toddobaadkii inta lagu jiro xagaaga.

Waxyaabaha ay ka kooban Muhiimka ah:

1. Brokkoli- 1 farabadan.
2. basasha cas Sweet - 1-2 gogo '.
3. Tamaandho - 200 garaam.
4. basbaas macaan - 100-150 garaam.
5. Ukun - 2-3 gogo '.

Maraqa:

1. Apple oo khal - 2 qaado.
2. saliid saytuun ah - 2 qaado.
3. saliidda sisinta -1 tsp.
4. maraqa soy - 2 qaado.
5. sonkorta Brown -1 tsp.

Qurxinta:

1. basasha Green - 3-4 qalinka.
2. Dhir - 30-40 grams.
3. Garlic - 2 xabo.
4. Sisin - dhadhamin.

Broccoli galay kaarooto inay guuriso size ee 2-3 sentimitir. Raaci si fiican, jiifay tuwaalka warqada ah. Basbaaska, yaanyada iyo basasha maydhay, jarjar xabadaha ballaaran. Karisaan ukunta la kariyey, ayi galay 6 gogo '. Khudaarta iyo ukunta isu geeyo weel qoto dheer.

Si aad u diyaariso Maraqa, qas dhan ah maaddooyinka dareere, ku shub weelka enameled, ku shubaa dabka, waayo, 30-45 ilbiriqsi. Isku dar ah waa in ay wax yar ka diiran si ay u milmaan sonkorta brown. Isagoo intaa ku daray waa in la saaro baaquli dabka, si fiican isku daraan. Qabooji Maraqa, ku shub ka badan khudaarta.

basasha Green, jar jartey, caleemaha dhir laga soocay caws ka, garoocad. Garlic in tuujin iyada oo saxaafadda. Add to saxanka, walaaq. Si deeqsinimo ah rusheeyey, sisinta on top.

midabka cagaaran hodan qudaar waa u fududahay in loo diyaariyo, fududahay in la dheefshiido iyo waxa ku jira ee calories yaraan. Shayga waa in mashquulin meel keentay in cunto ah ee nin casri ah si ay u noqdaan Intaa waxaa dheer weyn oo hilib iyo kalluun suxuunta.

Broccoli - ee fitamiin iyo macdan, gaar ahaan meelaha jirku u baahan yahay in xilliga qaboobaha.