Chinsinsi cha Broccoli ndi pesto ya arugula: kukoma kokoma komanso kopatsa thanzi

Chinsinsi cha Broccoli ndi pesto ya arugula: kukoma kokoma komanso kopatsa thanzi

Brokoli ndi imodzi mwa ndiwo zamasamba zogwiritsidwa ntchito kwambiri komanso zopatsa thanzi, ndipo ikaphatikizidwa ndi arugula pesto, imapanga chakudya chomwe sichimangokoma kokha komanso chimapereka maubwino ambiri azaumoyo. M'nkhaniyi, tifufuza momwe tingakonzekerere Chinsinsi chokoma ichi, maubwino ake azakudya, ndi mitundu ina yomwe mungayesere kuipatsa kukoma kwanu.

Kodi broccoli ndi chiyani ndipo n'chifukwa chiyani ndi yothandiza kwambiri?

Broccoli ndi ya banja la Brassicaceae, komanso kabichi, kale, ndi kolifulawa. Inachokera ku Mediterranean ndipo yakhala imodzi mwa ndiwo zamasamba zomwe zimadyedwa kwambiri padziko lonse lapansi. Kukoma kwake pang'ono kowawa komanso kapangidwe kake kolimba kumapangitsa kuti ikhale yoyenera kuphika zakudya zosiyanasiyana, kuyambira saladi mpaka supu ndi mbale zazikulu.

Brokoli ndi gwero lolemera la mavitamini ndi michereZina mwa zakudya zake zofunika kwambiri ndi vitamini C, folic acid, potaziyamu, ndi chitsulo. Lilinso ndi mankhwala monga glucosinolates, omwe agwirizanitsidwa ndi mphamvu zotsutsana ndi khansa komanso kutupa. Kuphatikiza apo, lili ndi ma calories ochepa komanso ulusi wambiri, zomwe zimapangitsa kuti likhale labwino kwa iwo omwe akufuna kudya zakudya zopatsa thanzi komanso zopatsa thanzi.

Kodi mungakonzekere bwanji broccoli kuti mupange pesto ya arugula?

Kuti mukonze bwino broccoli, ndikofunikira kutsatira njira zingapo zofunika kuti muwonetsetse kuti ili ndi kapangidwe kake komanso kukoma kwake. Nazi njira zatsatanetsatane:

1. Kutsuka broccoliMusanaphike, tsukani broccoli ndi madzi ozizira kuti muchotse dothi lililonse kapena zotsalira za mankhwala ophera tizilombo. Onetsetsani kuti mwalekanitsa maluwawo ndikuyang'ana tsinde la broccoli kuti muwone ngati pali ziwalo zilizonse zowonongeka.

2. Kuphika broccoliMungathe kuphika broccoli m'njira zingapo: yophikidwa pamoto, yophikidwa, yokazinga, kapena yokazinga. Pa njira iyi yophikira, tikukulimbikitsani kuti muyitenthe pamoto kwa mphindi 5-7, mpaka itafewa koma yolimba. Izi zithandiza kusunga michere yake ndi mtundu wobiriwira wowala.

3. KuziziraMukaphika, ikani broccoli m'madzi oundana kuti musiye kuphika ndikusunga mawonekedwe ake okhwima.

Kodi arugula pesto ndi chiyani ndipo imakonzedwa bwanji?

Pesto ndi msuzi wachikhalidwe wa ku Italy wopangidwa ndi basil, mtedza wa paini, tchizi cha Parmesan, adyo, ndi mafuta a azitona. Komabe, mu njira iyi, tipanga kusintha kwatsopano mwa kusintha arugula m'malo mwa basil. Arugula ili ndi kukoma kokoma komanso kowawa pang'ono komwe kumafanana bwino ndi broccoli.

ArugulaArugula, yomwe imadziwikanso kuti arugula, ndi ndiwo zamasamba zobiriwira zomwe zimadziwika ndi kukoma kwake kowawasa komanso kowawasa. Ili ndi mavitamini A, C, ndi K ambiri, komanso ili ndi mchere monga calcium ndi iron. Monga broccoli, ndi gwero labwino kwambiri la ma antioxidants ndi ulusi wazakudya.

Kuti mupange pesto ya arugula, muyenera zosakaniza izi:

• Magalamu 200 a masamba atsopano a arugula
• ¹/₃ kapu ya mtedza wa paini kapena walnuts
• ¹/₂ kapu ya tchizi cha Parmesan chodulidwa
• 2 adyo cloves, minced
• ¹/₂ kapu ya mafuta a azitona owonjezera
• Mchere kulawa

Ikani zosakaniza zonse mu blender kapena food processor ndipo sakanizani mpaka mutakhala ndi phala losalala komanso lofanana. Ngati pesto ndi yokhuthala kwambiri, mutha kuwonjezera mafuta a azitona pang'ono. Koma ngati ndi yopyapyala kwambiri, onjezerani tchizi cha Parmesan kapena mtedza wa paini pang'ono.

Kodi mungaphatikize bwanji broccoli ndi arugula pesto?

Mukamaliza kuphika broccoli ndi kuphika pesto, nthawi yakwana yoti muphatikize. Ikani broccoli mu mbale yayikulu ndikutsanulira pesto. Sakanizani pang'ono kuti pesto iphatikize mofanana. Mutha kutumikira mbale iyi ngati chakudya cham'mbali kapena chachikulu, kutengera zomwe mumakonda.

ConsejoNgati mukufuna kuwonjezera kukoma, mutha kuwaza tchizi cha Parmesan chodulidwa pamwamba pa broccoli musanapereke. Muthanso kuwonjezera mtedza wa paini wokazinga kuti ukhale wokoma kwambiri.

Kusiyanasiyana kwa broccoli ndi arugula pesto recipe

Chimodzi mwa ubwino wa njira iyi ndichakuti ikhoza kusinthidwa malinga ndi zomwe mumakonda komanso zomwe mumakonda. Nazi mitundu ina yomwe mungayesere:

1. Broccoli ndi pesto ya arugula ndi avocadoDulani avocado ndikuiyika mu broccoli ndi pesto. Avocado idzawonjezera kukoma kokoma komanso kukoma kofewa komwe kudzawonjezera kukoma kwa tsabola kwa arugula.

2. Broccoli ndi arugula pesto ndi nkhuku yokazingaPhikani broccoli monga mwalangizidwira ndipo perekani ndi zidutswa za nkhuku yokazinga. Kusiyana pakati pa kukoma kwa pesto ndi kukoma kwa nkhuku kudzakhala kokoma.

3. Broccoli ndi arugula pesto ndi quinoaSakanizani broccoli ndi pesto ndi gawo la quinoa yophikidwa. Kuphatikiza kumeneku ndi kwabwino kwambiri pa chakudya chokwanira komanso chopatsa thanzi.

4. Broccoli ndi arugula pesto ndi dzira lophikidwa mu uvuniIkani dzira lophikidwa pamwamba pa broccoli yokhala ndi pesto. Dzira la yolk lidzawonjezera kukoma kokoma komanso mchere komwe kudzawonjezera kukoma kwa mbaleyo.

Ubwino wa broccoli ndi arugula pesto

Brokoli yokhala ndi pesto ya arugula ndi njira yophikira yomwe si yokoma kokha komanso imapereka maubwino ambiri azaumoyo. Nazi zina mwazabwino zazikulu za chakudya ichi:

• Muli mavitamini ndi michere yambiriBrokoli ili ndi mavitamini C, K, ndi B6 ambiri, komanso mchere monga potaziyamu ndi chitsulo. Koma Arugula imapereka mavitamini A, C, ndi K, komanso mchere monga calcium ndi chitsulo.

• Gwero la ma antioxidantsBrokoli ndi arugula zonse zili ndi mankhwala ophera ma antioxidants omwe amathandiza kuteteza thupi ku ma free radicals ndikuchepetsa chiopsezo cha matenda osatha monga khansa ndi matenda a mtima.

• Ma calories ochepaBrokoli ndi arugula zili ndi ma calories ochepa, zomwe zimapangitsa kuti zikhale zabwino kwa iwo omwe akufuna kuchepetsa thupi kapena kukhala ndi thupi labwino.

• Wolemera mu ulusiUlusi womwe umapezeka mu broccoli ndi arugula umathandiza kukonza kugaya chakudya, kupewa kudzimbidwa, komanso kuwongolera kuchuluka kwa shuga m'magazi.

• Zimathandiza thanzi la mtimaMankhwala omwe amapezeka mu broccoli ndi arugula amathandiza kuchepetsa kuchuluka kwa cholesterol ndi triglycerides m'magazi, zomwe zimathandiza kuti mtima ndi mitsempha yamagazi zikhale bwino.

Pomaliza

Brokoli yokhala ndi arugula pesto ndi njira yophikira yomwe imaphatikiza kukoma kokoma ndi michere yofunika, zomwe zimapangitsa kuti ikhale yabwino kwambiri pa chakudya chilichonse. Kaya ngati chakudya cham'mbali kapena chakudya chachikulu, chakudyachi ndi chokoma pakamwa komanso chokoma thupi. Chifukwa cha mitundu yosiyanasiyana komanso ubwino wake wa zakudya, ndi njira yophikira yomwe muyenera kuyesa ndikugawana ndi okondedwa anu. Sangalalani ndi zosakaniza zosiyanasiyana ndi zokometsera kuti mupange mtundu wanu wapadera wa chakudya chopatsa thanzi komanso chokoma ichi!