Amathrendi okudla okunempilo - amahlumela eBrussels

Amahlumela eBrussels amancane, ayindilinga, imifino eluhlaza. Imvamisa iba ngamayintshi ayi-1 kuye kwangu-2 (2.5 kuye kumasentimitha amahlanu) ububanzi. Bangabomndeni weklabishi, okubandakanya ne-kale, i-broccoli, imifino ye-collard ne-cauliflower. Eqinisweni, amahlumela aseBrussels abukeka njengamaklabishi amancane, kepha anambitheka kancane.

Amahlumela aseBrussels athambile ekudleni uma ephekiwe; zingase ziphakelwe ziluhlaza lapho zishisiwe. Zigcwele izakhi zomzimba futhi zingafakwa ekudleni okuningi.

KUNGANI ZIHLE KUWE

Amahlumela eBrussels agcwele amavithamini, amaminerali kanye nefayibha. Ungathembela kumahlumela eBrussels ukuxhasa amasosha akho omzimba, impilo yegazi namathambo, nokuningi. Ukudla amahlumela ambalwa aseBrussels kuzokunika uvithamini C novithamini K. omningi

Amahlumela eBrussels aphakeme kakhulu kuma-antioxidants, ngemuva nje kwe-kale nesipinashi. Ama-antioxidants yizinto ezingakusiza uhlale uphilile ngokuvimbela ukulimala kwamaseli emzimbeni. Ingxenye nje yenkomishi (120 milliliters, mL) yamahlumela aphekiwe aseBrussels izokunikeza cishe uhhafu wenani elinconyiwe lansuku zonke likavithamini C.

Amanye amavithamini namaminerali amaningi akumahlumela aseBrussels, kufaka phakathi i-vitamin A, i-potassium ne-folate. Ukudla njalo amahlumela eBrussels nemifino efanayo kungasiza ekuvikeleni umdlavuza omningi ovamile, yize lokhu kungafakazelwa.

Amahlumela aseBrussels agcwalisa kakhulu. Amaqabunga ahlanganiswe ngokuqinile futhi aminyene. Futhi anama-calories aphansi, ngakho-ke angakusiza ugcine isisindo esinempilo. Inkomishi (240 mL) yamahlumela aseBrussels inama-gramu ayi-3 (g) ngayinye yefayibha namaprotheni namakhalori angama-75 kuphela.

Uma uthatha isidakamizwa esinciphisa igazi, i-warfarin (i-Coumadin), kungadingeka ukuthi ubeke umkhawulo ekudleni kwakho ukudla okunamavithamini amaningi kakhulu. Uvithamini K nokudla okuqukethe uvithamini K, kufaka phakathi amahlumela aseBrussels, kungathinta indlela abasebenza ngokuncipha kwegazi abasebenza ngayo.

BAHLELWA KANJANI

Ngaphambi kokupheka amahlumela aseBrussels, qiniseka ukuwageza nokuwahlanza. Sika phansi okunzima bese ususa noma yimaphi amaqabunga angaphandle, afihliwe. Lapho uhlanza amahlumela eBrussels ngaphambi kokupheka, sika i-X-shape ezansi ngemuva kokunquma phansi okunzima. Lokhu kuzobasiza ukuthi bapheke ngokulinganayo.

Amahlumela eBrussels angangezwa kunoma yikuphi ukudla futhi alungiselelwe ngezindlela eziningana ezilula, njenge:

• Imicrowave esitsheni esiphephe ngemicrowave esinekomishi lekota elilodwa (60 ml) lamanzi cishe imizuzu engu-4.
• Intuthu epanini elincane esitofu elinamamilimitha ayi-17 wamanzi. Vala bese upheka imizuzu emihlanu kuya kweyishumi.
• Yokosa ngamafutha omnqumo epanini leshidi imizuzu engama-25 kuya kwengama-30 ku-400 ° F (204 ° C). Faka usawoti omncane kanye nopelepele, noma okunye ukunambitheka njengama-flakes abomvu abomvu.
• Saute ngaphezulu kwesitofu negalikhi namafutha omnqumo. Engeza inkukhu, amakhowe, noma ubhontshisi ukuze uthole ukudla okunomsoco. Ngeza ne-pasta ephelele kakolweni noma i-fiber ephezulu.

Amahlumela abilayo we-Brussel awanconywa ngoba uvithamini C omningi ulahlekile ngale ndlela yokupheka.

INDLELA YOKUTHOLA I-BRUSSELS SPROUTS

Amahlumela eBrussels ayatholakala unyaka wonke esigabeni sokukhiqiza esitolo. Uzobathola eduze kwe-broccoli neminye imifino. Khetha amahlumela aseBrussels aqinile futhi aluhlaza okotshani. Gwema amahlumela aseBrussels athambile noma aphuzi.

Faka amahlumela eBrussels ohlwini lwakho lokuthenga masonto onke. Zizohlala esiqandisini okungenani izinsuku ezi-3 kuye kwezi-5.

PHAWULA

Kunezindlela zokupheka eziningi ezimnandi zaseBrussels. Nakhu okufanele uzame.

Izithako

• Isigamu sephawundi (227 g) amahlumela eBrussels
• Inkomishi uhhafu (120 ml) wenkukhu umhluzi, ongaphakeme-sodium
• Ithisipuni elilodwa (5 ml) ijusi kalamula
• Isipuni esisodwa (5 ml) lwesinaphi esinsundu (okubabayo)
• Ithisipuni elilodwa (5 ml) i-thyme (yomisiwe)
• Indebe uhhafu (120 g) amakhowe (lisikiwe)

Imiyalo

1. Hluma amaBrussels amahlumela bese usika phakathi. I-steam kuze kube yithenda, imizuzu engu-6 kuya kwengu-10, noma i-microwave phezulu imizuzu engu-3 kuya kwengu-4.
2. Embizeni engeyona induku, letha umhluzi ube ngamathumba.
3. Hlanganisa ujusi kalamula, lwesinaphi, ne-thyme. Faka amakhowe.
4. Bilisa kuze kube yilapho umhluzi wehliswa ngesigamu, imizuzu engu-5 kuya kwengu-8.
5. Faka amahlumela aseBrussels (noma eminye imifino ephekiwe).
6. Phonsa kahle ukugqoka ne-sauce.

Umthombo: UMnyango Wezolimo wase-United States

Izitayela zokudla okunempilo - iklabishi laseBrussels; Ukudla okulula okunempilo - amahlumela eBrussels; Ukwehla kwesisindo - amahlumela eBrussels; Ukudla okunempilo - amahlumela eBrussels; Ukuphila kahle - amahlumela eBrussels

Iwebhusayithi ye-Academy of Nutrition and Dietetics. Umhlahlandlela wabaqalayo wemifino ye-cruciferous. www.eatright.org/food/vithamini-and-supplements/nutrient-rich-foods/the-beginners-guide-to-cruciferous-vegetables. Kubuyekezwe uFebhuwari 2018. Kufinyelelwe ngoJuni 30, 2020.

Iwebhusayithi yoMnyango Wezolimo wase-US. Umhlahlandlela wokukhiqiza wesizini: Amahlumela eBrussels. snaped.fns.usda.gov/seasonal-produce-guide/brussels-sprouts. Kufinyelelwe ngoJuni 30, 2020.

UMnyango Wezolimo wase-US kanye noMnyango Wezempilo kanye Nezinsizakalo Zabantu e-US. Imihlahlandlela Yezokudla KwabaseMelika, 2020-2025. Umhlaka 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Kubuyekezwe uDisemba 2020. Kufinyelelwe ngoJanuwari 25, 2021.

• Ukudla okunomsoco