Maphikidwe a Broccoli ndi mandimu: zokoma komanso zothandiza

Brokoli ndi mandimu ndi chinthu chomwe chatchuka kwambiri m'zaka zaposachedwa chifukwa cha phindu la thanzi ndi zake kukoma kotsitsimula komanso kokomaNdiwo zamasamba zophimbidwa izi, zomwe zimadziwika ndi maluwa ake obiriwira komanso mawonekedwe ake olimba, zakhala chinthu chofunikira kwambiri m'makhitchini ambiri, makamaka zikaphatikizidwa ndi mandimu okoma ngati citrus. M'nkhaniyi, tifufuza momwe tingagwiritsire ntchito bwino broccoli ya mandimu, ubwino wake, njira zophikira, ndi zosakaniza zomwe zingawonjezere kukoma kwake.

Kodi ubwino wa broccoli ndi mandimu ndi wotani?

Brokoli yokhala ndi mandimu si yokoma kokha, komanso imaperekanso ubwino wambiri wathanziKenako, tifufuza zina mwa ntchito zazikulu ndi zabwino za kuphatikiza kumeneku.

Mapindu azaumoyo

Brokoli ndi wolemera mu mavitamini, mchere ndi ma antioxidantszomwe zimapangitsa kuti ikhale chakudya chopatsa thanzi kwambiri. Ikaphatikizidwa ndi mandimu, yomwe ndi gwero labwino kwambiri la vitamini CAwiriwa amakhala amphamvu kwambiri. Pamodzi, amathandiza:

• Limbitsani chitetezo cha mthupiVitamini C yomwe ili mu mandimu ndi mphamvu zake zoteteza ku ma antioxidants a broccoli zimagwira ntchito limodzi kuteteza thupi ku ma free radicals ndi matenda.
• Sinthani chimbudziBrokoli ili ndi ulusi, womwe umathandiza kuyendetsa bwino kayendedwe ka m'mimba, pomwe mandimu imalimbikitsa kupanga madzi am'mimba, zomwe zimathandiza kugaya chakudya mosavuta.
• Kupewa matenda osathaMankhwala a phytochemical omwe amapezeka mu broccoli, monga glucosinolates, agwirizanitsidwa ndi kuchepa kwa chiopsezo cha mitundu ina ya khansa ndi matenda a mtima.

Kugaya chakudya

Brokoli yokhala ndi mandimu ndi yothandiza kwambiri pakugaya chakudya. mandimu Imagwira ntchito ngati mankhwala achilengedwe omwe amathandiza kuchepetsa kutupa m'mimba ndi kutentha pamtima, pomwe broccoli imapereka CHIKWANGWANIchofunika kwambiri kuti matumbo akhale athanzi.

Thandizo la chitetezo chamthupi

Kuphatikiza kwa broccoli ndi mandimu ndi gwero la mavitamini ndi michere yambiri yomwe imalimbitsa chitetezo cha thupi. vitamini C Ndimu imadziwika chifukwa cha mphamvu zake zolimbana ndi chimfine ndi fuluwenza, pomwe broccoli ili ndi vitamini KChofunika kwambiri pa kuuma kwa magazi ndi thanzi la mafupa.

Antioxidant katundu

Brokoli yokhala ndi mandimu ili ndi ma antioxidants ambiri, omwe amathandiza kuteteza maselo ku kuwonongeka kwa okosijeni. Izi zingathandize kuchepetsa ukalamba wa maselo ndipo amateteza matenda okhudzana ndi ukalamba monga matenda a Alzheimer's kapena Parkinson's.

Kodi ndingawonjezere chiyani ku broccoli yanga kuti ikhale yokoma bwino?

Ngakhale kuti broccoli yokhala ndi mandimu ndi yokoma yokha, pali njira zingapo zowonjezera kukoma kwake powonjezera zosakaniza zina. Nazi njira zina zomwe mungayesere:

Ajo

El adyo Ndi chakudya chodziwika bwino chomwe chimaphatikizidwa ndi broccoli. Mutha kuphika adyo wodulidwa mu mafuta a azitona pang'ono ndikusakaniza ndi broccoli wophikidwa. Kukoma kwake kwakukulu kumawonjezera kukoma kwa mandimu ngati citrus.

Tchizi

Tchizi ndi njira ina yabwino kwambiri yopangira broccoli kukoma kwapadera. Mutha kuisakaniza pamwamba. grated Parmesan tchizi pamwamba pa broccoli yophikidwa ndi nthunzi, kapena sakanizani ndi tchizi tchizi ndi mandimu kuti apange msuzi wokoma.

Mtedza kapena mbewu

ndi zovala o mbewu Amawonjezera kukoma kokoma komanso kopatsa thanzi ku broccoli. Zina mwa njira zodziwika bwino ndi izi: mbewu za dzungu, Las mtedza wa makadamia kapena Mbewu za SesameMukhoza kuziwotcha pang'ono ndikuwaza pa broccoli musanapereke.

Zitsamba

Zitsamba monga oreganoa romero kapena parsley Akhoza kuwonjezera kukoma kwatsopano komanso konunkhira bwino ku broccoli. Sakanizani zitsamba zatsopano kapena zouma ndi mafuta pang'ono a azitona ndi madzi a mandimu, ndipo muzizire pa broccoli musanaphike kapena kukazinga.

Kodi broccoli imalimbikitsidwa bwanji kudya?

Brokoli ndi ndiwo zamasamba zogwiritsidwa ntchito m'njira zosiyanasiyana. Nazi njira zina zodziwika bwino zosangalalira nazo:

Yaiwisi

Brokoli wosaphika ndi wabwino kwambiri pa saladi. Mutha kuudula m'maluba ang'onoang'ono ndikusakaniza ndi letesi, phwetekere, karoti wokazinga, ndi kuvala kwa mandimu ndi mafuta a azitona. Brokoli wosaphika ulinso ndi ma enzyme ambiri amoyo omwe amathandiza kugaya chakudya.

Wotopa

Kuphika broccoli ndi nthunzi ndi njira yabwino yosungira michere yake. Ingoikani maluwawo mu steamer, kuphimba, ndikuphika kwa mphindi 5-7. Kenako, mutha kutsanulira madzi a mandimu ndi mafuta a azitona pang'ono.

Zowotchera

Brokoli wokazinga ndi wokoma kwambiri. Ikani maluwawo pa pepala lophikira, tsanulirani mafuta a azitona, onjezerani mchere ndi tsabola, kenako phikani pa kutentha kwa 180°C kwa mphindi 15-20. Mutha kuwonjezera mandimu pang'ono kumapeto kuti mukhale atsopano.

Salteado

Kuphika broccoli mwachangu komanso mokoma ndi njira yachangu komanso yokoma yophikira broccoli. Tenthetsani mafuta pang'ono mu poto, onjezerani broccoli florets, ndikuphika pa moto wapakati kwa mphindi 5-7. Mutha kuwonjezera adyo wodulidwa kapena ginger kuti muwonjezere kukoma.

Mu supu kapena puree

Brokoli ingagwiritsidwenso ntchito mu supu ndi purée. Mutha kuiphika ndi msuzi wa ndiwo zamasamba, kirimu, kapena mkaka, kenako n’kusakaniza mpaka itasalala. Kufinya pang’ono mandimu kungapangitse purée kukhala yatsopano.

Ndi zokometsera ziti zomwe zimagwirizana bwino ndi broccoli?

Brokoli ndi ndiwo zamasamba zosaphika zomwe zimagwirizana bwino ndi zokometsera zosiyanasiyana. Nazi zina mwa zokometsera zabwino kwambiri kuti ziwonjezere kukoma kwake:

Madzi a mandimu

Ndimu mosakayikira ndiye zokometsera zodziwika kwambiri za broccoli. madzi a mandimu atsopano Imawonjezera kukoma kotsitsimula kwa citrus komwe kumalimbitsa kukoma kwa broccoli. Mutha kuithira pa broccoli yophikidwa kapena kusakaniza ndi mafuta a azitona kuti mupange kuvala.

Ufa adyo

El ufa wa adyo Ndi njira yothandiza yowonjezera kukoma kwa broccoli. Mutha kuisakaniza ndi mafuta a azitona ndi mandimu kuti mupange kuvala mwachangu.

Mafuta a azitona

El mafuta a azitona Ndi chakudya chodziwika bwino chomwe chimaphatikizidwa ndi broccoli. Mutha kuchigwiritsa ntchito kuphika broccoli mumphika kapena kutsanulira pa broccoli yophikidwa ndi nthunzi. Mafuta a azitona owonjezera ndi abwino kwambiri chifukwa cha kukoma kwake kokoma komanso ubwino wake pa thanzi.

Msuzi wa soya

La msuzi wa soya Ikhoza kuwonjezera kukoma kwa mchere ndi umami ku broccoli. Imakhala yokoma kwambiri ikasakanizidwa ndi mandimu pang'ono ndi ginger. Mutha kuigwiritsa ntchito kukazinga broccoli kapena ngati marinade.

Zonunkhira

Zokometsera ngati tsabola wakudaa tsabola kapena chitowe Zikhoza kuwonjezera fungo labwino ku broccoli. Mutha kuzisakaniza ndi mafuta a azitona ndi mandimu kuti mupange kuvala kwapadera.

Pomaliza, broccoli ndi mandimu ndi kuphatikiza komwe sikungosangalatsa kukoma kokha komanso kumapereka maubwino ambiri azaumoyo. Kaya ndi yaiwisi, yophikidwa, yokazinga, kapena yokazinga, broccoli imapezeka m'njira zosiyanasiyana zomwe zingawonjezedwe ndi zosakaniza monga adyo, tchizi, mtedza, kapena zitsamba zonunkhira. Kuphatikiza apo, kugwiritsidwa ntchito kwake kukhitchini kumapangitsa kuti ikhale yofunikira kwambiri pa maphikidwe aliwonse abwino komanso okoma. Chifukwa chake musazengereze kuyesa broccoli ndi mandimu ndikupeza kuthekera kwake kophikira!