Nka ja broccoli tala? diresepe molemo ka ho fetisisa 'me haholo-holo ho pheha

Broccoli - sehlahisoa imported, se hlahileng ka litafole tsa baahi-'moho le rōna e batlang e le tsa morao tjena. batho ba seng bakae tseba hore ea limela ena - ka tlung ea polokelo ea divithamini, le liminerale le antioxidants hore boloka litokelo tsa bophelo bo botle le bocha. Bona ka lebenkeleng raka, athe tloaelehang inflorescence morui, 'mala o motala, ba bangata ba tla nahana hore, kamoo ho ka etsa sehlahiswa? Foromo seo ho molemo ho sebelisa le hore na u ka ja broccoli tala? Likarabo tsa lipotso tsena le tse ling - ka sehlooho sena.

Broccoli. Mofuta ofe meroho?

Selemo le selemo dimela, e le moemeli oa lelapa hop. Subspecies - kholifolaoa. Ho sebelisa loketse bakoa le buds tsa semela. mala ho qetela e ka ba e tala kapa pherese. View, ke ho fetisisa e atileng sebakeng rona - Calabrese, e emeloang ke cabbages tala, tšoanang sekhele le inflorescences multiple, ka thata-thata le haufi le e 'ngoe e' ngoe. mefuta e meng ea asparagus, moo a mangata a masesaane bakoa ba tlamella buds tse nyenyane tlase tsebahalang.

Ke eng tlas'a sekhurumetso sa? Livithamine le limatlafatsi

Broccoli - le moeta-pele har'a tse teng mefuta ya hop ka dikahare protheine. Ho na le e ngata faeba le mafura. Sebopeho - khalsiamo, potassium, phosphorus, a mankanese a, zinki selenium, sodium, magnesium, tšepe le koporo. Meroho le ithorise dikahare tse phahameng tsa divithamini A, B, C, maq, A, E, U.

Mohlala, ascorbic acid e (vithamine C) ke ka makhetlo a mabeli ka hohle kamoo ho tangerines le dilamunu. Ho fumana e le lethal dose ea letsatsi le letsatsi ea hore ke eena ea ikarabellang bakeng sa tsamaiso ea matla boitshireletso, ho ke ke lekane ho sebelisa dikgerama 100 tsa broccoli.

Ho ea ka diteng tsa provitamin A - beta-carotene, e tsejoang e le vithamine ea botle, phela nako e telele le le pono e ntle - hop fetang lihoete le mokopu.

Kamehla tshebediso ya ea sehlahisoa lijo qala dithulaganyo ba mafolofolo ho tsosolosa ea lisele 'me lisele tse, e leng bohlokoa ka ho khetheha nakong ea hlaphoheloa - mora mafu a, tshebetso, likotsi tse tebileng.

Kaba faeba ka ho hlophisoa lona normalizes ea tshilong ya dijo pampitšana mosebetsi, o thusa ho theha tshilo ya dijo, sebetsana le pipitlelano, indigestion le joalo-joalo. D. tlhotlheletso ya dithulaganyo tsa outflow ea bile ntsetso-peleng ea mosebetsi oa sebete.

Tsela ea ho pheha broccoli ho boloka limatlafatsi ka ea mahloriso palo e kahodimodimo?

Ka likelellong tsa bareki tiisoa ka thata ka pono ea hore ba meroho a hloekileng ka mokgwa e tala e molemo ka ho fetisisa karolo ea 'mele. Ha a phehile, stewing kapa ho hadika boholo ba dikarolo molemo feela ho mouoane. Leha ho le joalo, litsebi li ntse li sa tla lumellana ka hore na ho ja broccoli tala. Ba bang ba lumela hore phekolo mogote "utsoa" ho tloha meroho e, ho feta halofo ea divithamini, ba bang ba u se ke ua concede, ba bolela hore le pheha e loketseng kapa blanching palo ya limatlafatsi ka sehlahiswa tla eketsa feela.

Europe le Amerika ho na le diresepe bangata ba nang le broccoli tala, haholo-holo e ratoang salate ea hop e tala. Bakeng sa ba latela palo eo le ea bohlokoa le lik'hilojule, dikgothaletso ho fetisisa - blanching.

Fanoeng lebaka la ho hloka ya karabo e hlakileng ho etsa qeto ea hore na Broccoli ka jeoa tala, mong le e mong lokela ho ba le ho ea ka dikgethollo bona tatso.

Hop ho loantša kankere matshwao

Ba ba neng ba e-s'o ile a etsa qeto hore na e lokela ho ba pele ho ja broccoli - tala kapa pheha - o lokela ho tloaela ho li finyeletseng bo-rasaense ba ho tloha Netherlands.

Dinama tse nyenyane tse ea meroho cruciferous, tse akarelletsang k'habeche, na e ngata ea glyukozinotsitov. Recent fetohe 'meleng ka isothiocynates - e matla dikarolo-ba khahlanong le carcinogenic. Eo, le eena, a ke precursors sulforafena.

Sehlopha sa litsebi ipakile hore ho ja broccoli phehiloeng, ho fapana le a hloekileng, ho fokotsa absorption ea mafolofolo nakong mahlahana a khahlanong le lefu la kankere.

ho ithuta tse amehang sehlopha sa banna ba 8. Letsatsi le letsatsi, pele mane a ne a ka ja ligrama tse 200 tsa semela ka eona foromo e tala, ea bobeli e - ka ea phehoa. Ka nako e tšoanang hlophisehileng lekanya barupeluoa ba boemong ba sulforafena.

Ho ea ka ya ka dipholo tsa e teko ea saense ho ile ha fumanoa hore ho ja hop e tala tlatsetsa assimilation potlakisa le bokella sulforafena ka ho ipapisa le e 'ngoe eo e se e tlas'a futhumatsa kalafo. Ea mahloriso ba mafolofolo ntho e tala foodists phelang karolelano 38%, athe phehiloe Fans ea lijo khotsofalla% 4 feela.

The karabo ea potso ea hore na ho ja broccoli e tala, e totobetse. Ho etsa sena ho ke ke ha khoneha feela, empa ho hlokahala.

Na ho na le tla rua molemo ha leha e le efe ka sehlahisoa hoammeng?

Sephetho tse khōlō ka meroho tlaase mocheso boloka ba divithamini le liminerale kaofela bona. Rekileng ka lebenkeleng kapa hoamisoa ka lithahasello tsa bona, ho tla tlisa na tlase ntle ho feta kha lihora tse seng kae tse fetileng ho tloha serapeng. Sena broccoli thepa ke bohlokoa ka ho khetheha bakeng sa ho baahi ba libaka ka leboea, moo hop ha hōla ho hang.

Nka ja tala broccoli defrosted? Ha makala leqhoa a lahlehetsoe 9,8% limatlafatsi. Haeba mora thawing meroho tlas'a futhumatsa kalafo, ho lahleheloa ke tla e imenne habeli, haeba e se ka makhetlo a mararo. Litsebi ka matla ho kgothaletsa thawed broccoli chesa e tala.

Tsela ea ho hatsele ea hop le letona?

Ka hore ke se ke ipotsa hore, na hoa khoneha ho ja broccoli e tala, ke ke ho hlokahala hore ba ipeha tlas'a ho kalafo batang ka nepo.

Hlooho tlameha ho qhaqhoa ka florets nyenyane, ka ho feletseng hloekisa ho tswa ho bakiloeng ea lefatše le lerōle. Kena metsi a phehile tsa metsotsoana 5-10 me hang-hang kena metsi leqhoa (leqhoa dikotwana tse le hatsele kamoreng amorph le eketsa metsi). Dry, hasana ka dipakete le. Tšoaroa tsela ena sehlahiswa e ka ho bolokoa ka leqhoa ea sehatsetsi e sa feteng selemo.

Nka ja broccoli e tala, eo e bolokwa ka sehatsetsing ka? Meroho e lule e na le litsobotsi tse lona le thuso ya ho matsatsi a 5 ka mor'a ho tloswa ho tswa ho setsiba sa. Ho loketse tshebediso, ha feela dikahare ka mocheso oa likhato 5-10 Celsius fete matsatsi a 5-7.

Cream ea broccoli foreshe le makhala

e lefatšeng-sehlopha sa seapehi eo mangolo a thuto a tiisoa ke Mapa linaleli, e le karabo ea potso e reng, na ho ka etsahala hore ja broccoli e tala, fana ka diresepe tse seng kae le sehlahisoa foreshe ka karolo e phethoang ke ba sebapali se, e ipolelang hore ke ea ratang le leng le le lelapa.

Metsoako senotlolo:

1. Broccoli - 1 hlooho.
2. Boiled makhala shelled - likotoana 10-12.
3. Eiee - likotoana 2-3.
4. Moro (nama, meroho kapa tlhapi) - 1.5-2 a etsang dilitara tse.
5. Cream - dikgerama 300.
6. Konofolo - 3 cloves.
7. Botoro (qhibilihile) - 5 tablespoons.
8. Lemon lero, pepere, letsoai le ho nutmeg - ho latsoa.
9. Parsley - bakeng sa mokhabiso.

Ba lokisetsa ho ea e bonolo tranelate-sopho e entsoeng ka

Broccoli rinse ka ho phethahetseng, florets arohaneng, khaola likoto tsa disentimetara 1-2. Peel ea onion le konofolo, chop. Ka 'pan ho hadika le sefaha se phahameng kapa' pan ka tlase teteaneng qhibiliha le botoro, Fry onion le konofolo ho ilibana khauta mmala. Tšela moro, ka mor'a metsotso e 10, tšela ea tranelate. Eketsa ho motsoako oa broccoli, a otloa ka blender ho puree.

Ho nako e le sejana ka letsoai, pepere, lero la lemone 'me nutmeg.

Tlas'a metsi a batang a matha ho rinse le makhala, e omeletseng thaole pampiri, Fry le phaella moo fokolang tsa oli ea mohloaare.

Tšela lipoleiti portioned, beha 2 makhala, fafatsa le makhasi a parsley.

Salate "freshness"

Seng ka tlase ratoa salate ea broccoli tala. The risepe - ka tlung ea polokelo ea divithamini, e kgothaletswa ho ja bonyane ka makhetlo a mararo ka beke nakong ea lehlabula.

Metsoako senotlolo:

1. Brokkoli- 1 tetemang.
2. Monate khubelu eiee - likotoana 1-2.
3. Tamati - dikgerama 200.
4. Monate pepere - 100-150 dikgerama.
5. Mahe - likotoana 2-3.

Bakeng sa spaghetti le:

1. Apple asene - 2 dikgabana.
2. Ka oli ea mohloaare - tablespoons 2.
3. Sesame, oli -1 tsp.
4. Soya spaghetti - tablespoons 2.
5. Brown tsoekere -1 tsp.

Lijo tse Khabisitsoeng Hantle:

1. Tala eiee - 3-4 pene.
2. Parsley - 30-40 dikgerama.
3. Konofolo - 2 cloves.
4. Sesame, - ho latsoa.

Broccoli ka florets ho qhaqholla boholo ba emetse disentimitara 2-3. Rinse ka ho feletseng, larileng ka pampiri thaole. Pelepele, tamati le eiee hlatsoa, khaola ka dikotwana tse le leholo. Pheha mahe ka thata phehiloeng, ratha likoto 6. Meroho le mahe a kopanya ka setshelo tebileng.

Ho lokisa spaghetti, kopanya metsoako tsohle mokelikeli, tšela ka setshelo enameled, apara ho se mollo bakeng sa metsotsoana 30-45. motsoako e lokela ho ba hanyenyane mofuthu ho qhala tsoekere e sootho. Phaella ka ho re ho lokela ho tlosoa tloha sekotlolo mollo, kopanya ka ho phethahetseng. Pholile ea spaghetti, tšela holim'a meroho.

Tala lieie, khabeloa hasesaane, parsley makhasi a arohile ho mahlaka le, chop. Konofolo ho pepeta ka tobetsa. Eketsa ho sejana, sisinyeha. Khafetsa fafatsa le dipeo tsa sesame, ka holimo.

Meroho morui, 'mala o motala e bonolo ho lokisa, ho le bonolo ho silehe le e na le lik'hilojule bonyane. sehlahisoa sa lokela ho lula sebakeng se etellang pele ka ho ja ea motho ea kajeno ho ba phaella moo moholo ho nama le litlhapi dijana.

Broccoli - tsa livithamine le liminerale, haholo-holo moo 'mele o hloka nakong ea mariha.