Chinsinsi cha Broccoli Pancake: Chokoma komanso Chopatsa Thanzi

Brokoli ndi imodzi mwa ndiwo zamasamba zopatsa thanzi komanso zogwiritsidwa ntchito m'njira zosiyanasiyana. Yokhala ndi mavitamini, mchere, ndi ma antioxidants ambiri, yakhala chinthu chofunikira kwambiri muzakudya zambiri zopatsa thanzi. Komabe, anthu ambiri amaona kuti kukoma kwake kowawa pang'ono kapena kapangidwe kake sikusangalatsa, zomwe zingawachepetsere kudya. Njira yokoma komanso yolenga yosangalalira broccoli ndi kuphika mapanikeki a broccoliChinsinsichi sichimangosunga thanzi lawo komanso chimakoma kwambiri. M'nkhaniyi, tifufuza momwe tingaphikire ma pancake awa, ubwino wawo pa thanzi, ndi mitundu ina kuti musangalale nawo m'njira zosiyanasiyana.

Kodi njira yabwino kwambiri yodyera broccoli ndi iti?

Brokoli ndi ndiwo zamasamba zomwe zingakonzedwe m'njira zosiyanasiyana: zophikidwa mu nthunzi, zophikidwa, zokazinga, zokazinga, kapena zosaphika mu saladi. Komabe, si njira zonse zophikira zomwe zili ndi thanzi labwino. Kuphika nthunzi Kuphika broccoli ndi nthunzi kumaonedwa kuti ndi njira imodzi yabwino kwambiri yophikira broccoli, chifukwa kumathandiza kusunga michere yake yambiri, makamaka mavitamini ndi ma antioxidants, omwe amatayika mosavuta m'madzi otentha. Kuphatikiza apo, kuphika broccoli ndi nthunzi kumasunga kapangidwe kake kolimba, zomwe zimapangitsa kuti ikhale yokoma kwambiri.

Njira ina yabwino yodyera broccoli ndi yosakongolaPopeza sichitenthedwa, michere yake yonse imakhalabe yolimba. Komabe, broccoli yosaphika ikhoza kukhala yovuta kugayidwa kwa anthu ena, makamaka omwe ali ndi vuto la m'mimba. Pazochitika izi, malo abwino pakati ndi... itenthetseni pang'ono o Sakanizani ndi mafuta a azitona pang'ono ndi zonunkhira, zomwe sizimangowonjezera kukoma kwake, komanso zimapangitsa kuti zikhale zosavuta kugayidwa.

Ngati mumakonda ma pancake, njira yabwino yosangalalira ndi broccoli ndikuiyika mu Chinsinsi ichi. mapanikeki a broccoliSikuti mumapeza chakudya chokoma chokha, komanso mumasunga michere yambiri, makamaka ngati musankha njira zophikira zabwino.

Kodi kusiyana pakati pa ma pancake ndi ma pancake ndi kotani?

Ngakhale kuti mawu akuti "ma pancake" ndi "ma pancake" nthawi zambiri amagwiritsidwa ntchito mosiyana, pali kusiyana pang'ono pakati pawo. Ma Pancakes Zinachokera ku United States ndipo zimadziwika kuti ndi zokhuthala komanso zofewa, chifukwa chogwiritsa ntchito baking powder kapena baking soda. Nthawi zambiri zimakhala zokoma ndipo nthawi zambiri zimaperekedwa ndi manyuchi a maple, uchi, zipatso, kapena manyuchi. Kumbali ina, mapanikeki (yomwe imadziwikanso kuti "crêpes" mu Chifalansa) ndi yopyapyala komanso yosinthasintha, zomwe zimapangitsa kuti ikhale yabwino kwambiri podzaza ndi zosakaniza zokoma kapena zokometsera.

Pankhani ya mapanikeki a broccoliTinalimbikitsidwa ndi kapangidwe ka ma pancake aku France, chifukwa ndi opyapyala komanso osavuta kugwiritsa ntchito, zomwe zimapangitsa kuti kukoma kwa broccoli kusakanikirane bwino ndi zosakaniza zina. Kuphatikiza apo, kapangidwe kameneka kamalola kuphika mofanana, zomwe zimapangitsa kuti pancake ikhale yopyapyala kunja komanso yofewa mkati.

Kodi ndingawonjezere chiyani ku broccoli yanga kuti ikhale yokoma bwino?

Brokoli ili ndi kukoma kowawa pang'ono komwe anthu ena amaona kuti sikusangalatsa. Komabe, pali njira zingapo zowonjezera kukoma kwake ndikupangitsa kuti ikhale yokongola kwambiri. Nazi njira zingapo:

• Zonunkhira ndi zitsamba zonunkhiraBrokoli ikhoza kuwonjezeredwa zonunkhira monga tsabola wakuda, paprika, oregano, basil, kapena turmeric. Adyo ndi ginger nazonso ndi zowonjezera zabwino kwambiri kuti ziwonjezere kukoma kwake.

• TchiziTchizi chophikidwa, kaya ndi Parmesan, Cheddar, kapena Mozzarella, chimawonjezera kukoma kwa mchere komanso kokoma komwe kumawonjezera kukoma kwa broccoli. Ngati ndinu wosadya nyama kapena wosadya nyama, mutha kusankhanso tchizi chopanda lactose kapena china chopangidwa kuchokera ku zomera.

• Nueces ndi semillasMtedza wodulidwa pang'ono (monga amondi, mtedza wa macadamia kapena mtedza wa paini) kapena mbewu (sesame, chia kapena flax) sizimangowonjezera kapangidwe kopyapyala, komanso zimapatsa mafuta abwino komanso kukoma kokoma.

• Ma sosi ndi zodzoladzolaMukhoza kupereka broccoli ndi msuzi monga tahini, hummus, soya sauce, kapena vinaigrette wopepuka. Zosankhazi sizimangowonjezera kukoma komanso zimawonjezera zakudya m'mbale.

Pankhani ya mapanikeki a broccoliNdi bwino kuphatikiza broccoli ndi zosakaniza zomwe zimawonjezera kukoma kwake popanda kuwonjezera mphamvu zake. Zina mwazosankha ndi izi:

• Tchizi tchizi: Zimawonjezera kukoma kwa mchere komanso kokoma.
• MaziraMazira samangopatsa ma pancake mawonekedwe, komanso amapereka kukoma ndi mapuloteni.
• Anyezi ndi adyoZosakaniza izi zikadulidwa bwino, zimawonjezera kukoma kokoma komwe kumawonjezera kukoma kwa broccoli.
• ZonunkhiraTsabola, nutmeg, kapena paprika ndi zokometsera zabwino kwambiri.

Kodi chimachitika ndi chiyani m'thupi lanu mukadya broccoli?

Brokoli imaonedwa kuti ndi yothandiza kwambiri zakudya zapamwamba chifukwa cha ubwino wake wambiri pa thanzi. Pansipa, tikuwonetsa zina mwa zabwino zomwe zimakhala nazo pa thupi:

1. Imalimbitsa chitetezo chathupiChifukwa cha kuchuluka kwa vitamini C ndi ma antioxidants, broccoli imathandiza kuteteza thupi ku matenda ndi matenda.

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   Zimathandiza kupewa matenda osathaMankhwala a phytochemical omwe amapezeka mu broccoli, monga glucosinolates, awonetsedwa kuti ali ndi mphamvu zotsutsana ndi kutupa komanso khansa.

3. Zimathandiza kuti chimbudzi chiziyenda bwinoBrokoli ili ndi ulusi wambiri, womwe umathandiza kusintha matumbo kupita komanso kupewa mavuto monga kudzimbidwa.

4. Zimathandiza thanzi la mafupaChifukwa cha calcium ndi vitamini K, broccoli ndi yothandiza pa thanzi la mafupa, makamaka kwa anthu omwe ali pachiwopsezo cha matenda a osteoporosis.

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   Zimathandiza kuwongolera shuga m'magaziUlusi ndi ma antioxidants omwe amapezeka mu broccoli angathandize kuchepetsa kuchuluka kwa shuga m'magazi, zomwe zimathandiza kwambiri anthu odwala matenda ashuga.

Mukakonzekera mapanikeki a broccoliSikuti mumasangalala ndi ubwino umenewu wokha, komanso mumaphatikizanso michere ina kuchokera ku zosakaniza zina, monga mazira (olemera mu mapuloteni) kapena tchizi (gwero la calcium). Izi zimapangitsa kuti njira iyi ikhale yopatsa thanzi komanso yokwanira.

Momwe mungakonzekerere ma pancake okoma a broccoli

Tsopano popeza tafufuza ubwino wa broccoli ndi momwe tingawonjezere kukoma kwake, ndi nthawi yoti tiyambe kukonzekera. mapanikeki a broccoliPansipa, tikupereka njira yophikira mwatsatanetsatane kuti musangalale ndi chakudya ichi kunyumba.

Zosakaniza zofunika:

• 1 mutu wa broccoli (kapena makapu awiri a maluwa a broccoli)
• 2 huevos
• ¹/₂ kapu ya ufa wa tirigu (kapena ufa wopanda gluten kuti mugwiritse ntchito gluten)
• ¹/₂ supuni ya tiyi ya ufa wophika (ngati mukufuna)
• ¹/₂ supuni yamchere
• Tsabola kuti mulawe
• ¹/₄ chikho cha mkaka (kapena mkaka wochokera ku zomera, monga mkaka wa amondi kapena oat)
• Supuni 1 ya mafuta
• Tchizi chokazinga kuti mulawe (ngati mukufuna)
• Anyezi wodulidwa ndi adyo kuti mulawe (ngati mukufuna)
• Mafuta kapena batala wokazinga

Malangizo:

1. Kukonzekera broccoliTsukani broccoli ndikuigawa m'magawo a maluwa. Ngati mukufuna mtundu wofewa, mutha kuiphika pang'onopang'ono kwa mphindi 5. Isiyeni izizire, kenako isakanizeni mu blender kapena food processor mpaka itakhala yosalala.

2. Sakanizani zosakanizaMu mbale yaikulu, sakanizani ufa, baking powder, mchere, ndi tsabola. Onjezani mkaka, mafuta a azitona, ndi mazira, ndipo sakanizani mpaka mutakhala ndi mtanda wosalala. Pomaliza, onjezani broccoli wodulidwa, tchizi wokazinga, anyezi, ndi adyo (ngati mukugwiritsa ntchito), ndipo sakanizani bwino.

3. Kuphika makekeTenthetsani poto yokazingira yosamata pa moto wapakati ndipo pakani mafuta pang'ono kapena batala. Thirani magawo ang'onoang'ono a chisakanizocho mu poto, ndikupanga mikombero yopyapyala. Phikani kwa mphindi 2-3 mbali iliyonse, mpaka zitakhala zofiirira zagolide komanso zopyapyala.

4. Kutumikira ndi kusangalalaPerekani makeke otentha ndi msuzi kapena zokometsera zomwe mumakonda, monga msuzi wa avocado, kirimu, tchizi wosungunuka, kapena parsley watsopano wodulidwa.

Mitundu yosiyanasiyana ya pancake ya broccoli

Chimodzi mwa ubwino wa njira iyi ndichakuti imatha kusinthidwa kuti igwirizane ndi zokonda ndi zokonda zosiyanasiyana. Pansipa, tikupereka mitundu yosiyanasiyana yoti muyesere:

• Ma pancake a broccoli ndi tchiziOnjezani tchizi chodulidwa kwambiri ku chisakanizocho kapena tsanulirani tchizi chodulidwa pamwamba musanapereke.
• Ma pancake a broccoli ndi avocadoPerekani ma pancake ndi magawo a avocado watsopano ndi kufinya pang'ono mandimu.
• Brokoli ndi ma pancake a nkhukuSakanizani zidutswa za bere la nkhuku lophikidwa ndi lodulidwa ndi broccoli kuti muwonjezere mapuloteni owonjezera.
• Ma pancake a broccoli ndi sipinachiSakanizani broccoli ndi sipinachi yatsopano yodulidwa kuti muwonjezere mtundu wobiriwira ndi kukoma.
• Ma pancake a broccoli osaphikaSinthani mazira ndi ufa wa nyemba kapena nthochi yosenda, ndipo gwiritsani ntchito mkaka wochokera ku zomera m'malo mwa mkaka wachikhalidwe.

Pomaliza

ndi mapanikeki a broccoli Ndi njira yabwino kwambiri yosangalalira ndiwo zamasamba zopatsa thanzi komanso zopatsa thanzi izi. Sikuti zimangokoma zokha, komanso zimapereka mwayi wosiyanasiyana, zomwe zimakupatsani mwayi woziphika m'njira zosiyanasiyana ndikuziphatikiza ndi zosakaniza zosiyanasiyana. Kuphatikiza apo, popeza ndi njira yosavuta, ndi yabwino nthawi iliyonse ya tsiku, kaya pa chakudya cham'mawa, chamasana, kapena chakudya chamadzulo chopepuka.

Ngati mukufuna kuwonjezera ndiwo zamasamba zambiri muzakudya zanu popanda kuchepetsa kukoma, njira iyi ndi yoyenera kwa inu. Chifukwa chake musazengereze kupanga ma pancake anu a broccoli! Ndi luso pang'ono, mutha kupeza njira yoyenera yogwiritsira ntchito zomwe mumakonda komanso zomwe mukufuna.