Ukholifulawa uyancipha futhi uvimbele umdlavuza

-Delile

• Imininingwane yezempilo
• Ukholifulawa Pizza Recipe
• Ukholifulawa Irayisi Recipe
• Iresiphi yekholifulawa noma i-gratin

Ukholifulawa imifino evela emndenini ofanayo ne-broccoli, futhi iyindlela enhle ongayisebenzisa ekudleni kwesisindo, njengoba iqukethe ama-calories ambalwa futhi icebile nge-fiber, esiza ukuzigcina isesimweni futhi ikunikeze ukusutha okwengeziwe.

Ngaphezu kwalokho, njengoba inokunambitheka okungathathi hlangothi, ingasetshenziswa kuzindlela zokupheka ezahlukahlukene njengamasaladi, amasoso, isisekelo sama-pizza afanele futhi esikhundleni selayisi ekudleni okune-carb ephansi.

Izinzuzo eziyinhloko zezempilo zokholifulawa yilezi:

1. Siza ukunciphisa umzimba, njengoba icebile ku-fiber futhi inama-calories ambalwa, okusiza ukukunika ukusutha ngaphandle kokwandisa ama-calories wokudla kakhulu;
2. Thuthukisa ukuhamba kwamathumbu, ngenxa yokuqukethwe kwayo kwe-fiber;
3. Vimbela umdlavuza, njengoba icebile ngama-antioxidants anjengevithamini C ne-sulforan, evikela amaseli;
4. Gcina impilo yemisipha, ngoba iqukethe okuqukethwe okuphezulu kwe-potassium;
5. Thuthukisa isikhumba futhi uqinise amasosha omzimba, ngenxa yokuqukethwe kwayo okuphezulu kwama-anti-oxidants;
6. Usizo ku- ukwelashwa kwesisu, ngoba iqukethe i-sulforaphane, into enciphisa ukukhula kwama-bacterium H. pylori;
7. Gcina impilo yethambo, ngokuqukethe uvithamini K ne-potassium.

Ukukhetha ukholifulawa omuhle omusha, umuntu kufanele abheke eqinile, engenamabala ombala ophuzi noma onsundu, futhi anamaqabunga aluhlaza anamathiselwe ngokuqinile esiqwini. Bona nezizathu ezi-7 ezinhle zokudla i-broccoli.

Imininingwane yezempilo

Ithebula elilandelayo linikezela ngemininingwane yokudla okunempilo ngo-100 g wekholifulawa eluhlaza nophekiwe.

Ukholifulawa oshisayo noma i-microwave esikhundleni sokubilisa kuyasiza ukugcina amavithamini namaminerali. Ukusiza ukugcina umbala omhlophe, engeza isipuni esingu-1 sobisi noma ujusi kalamula emanzini, futhi ungapheki ukholifulawa ngezimbiza ze-aluminium noma zensimbi.

Ukholifulawa Pizza Recipe

Izithako:

• Ukholifulawa owodwa oshubile
• 1 iqanda
• 1 inkomishi yemozzarella
• 3 wezipuni of utamatisi isosi
• 200 g woshizi we-mozzarella
• 2 utamatisi osikiwe
• Onion anyanisi osikiwe
• Pepper upelepele obomvu ube yimichilo
• 50 g weminqumo
• Usawoti, upelepele, amaqabunga e-basil kanye ne-oregano ukunambitha

Imodi yokulungiselela:

Pheka bese, ngemuva kokupholisa, gaya ukholifulawa kuphrosesa. Beka endishini, engeza iqanda, uhhafu woshizi, usawoti kanye nopelepele, uhlanganise kahle. Gcoba ipani ngebhotela nofulawa, bese ulolonga inhlama yekholifulawa ibe yimo ye-pizza. Beka kuhhavini osuke usushisa kakade ngo-220 ° C cishe imizuzu eyi-10 noma kuze kube imiphetho iqala ukuba nsundu. Susa kuhhavini, engeza usosi wetamatisi, ushizi osele, utamatisi, u-anyanisi, upelepele neminqumo, ubeke i-oregano, amaqabunga e-basil namafutha omnqumo ngaphezulu. Bhaka futhi eminye imizuzu eyi-10 noma kuze kube yilapho ushizi uncibilika. Le pizza ingagcwaliswa ngezithako ozikhethele zona.

Ukholifulawa Irayisi Recipe

Izithako:

• ½ ukholifulawa
• ½ inkomishi yetiye yetiye
• I-1 clove kagalikhi ochotshoziwe
• Isipuni esingu-1 sika-parsley oqoshiwe
• Usawoti kanye nopelepele omnyama ukunambitha

Imodi yokulungiselela:

Geza usule ukholifulawa emanzini abandayo. Ngemuva kwalokho, gcoba ukholifulawa edreyini ewugqinsi noma ushaye ku-processor usebenzisa i-pulse function kuze kube ukufana okufanayo nelayisi. Epanini lokuthosa, susa u-anyanisi nogalikhi, engeza ukholifulawa bese ulivumela ukuthi limile imizuzu engaba mihlanu. Isizini ngosawoti, upelepele neparsley.

Iresiphi yekholifulawa noma i-gratin

Le recipe ilungele ukulwa nomdlavuza ngoba inezinto ezimbili ezisiza ukuvikela nokulwa nomdlavuza, okuyi-sulforaphane ne-indole-3-carbinol.

I-Sulforaphane isiza ekukhiqizeni ama-enzyme aqeda ubuthi emzimbeni, kanti into eyi-indole-3-carbinol inciphisa izinga lama-estrogen emzimbeni, okuthi uma lenyuswa, lingaholela ekubonakaleni kwezicubu.

Izithako:

• Ukholifulawa owodwa
• 1 ingilazi nengxenye yobisi
• Isipuni esingu-1 samafutha omnqumo
• Isipuni esingu-1 sefulawa
• 4 wezipuni ushizi weParmesan ogayiwe
• 2 wezipuni imvuthu yesinkwa
• usawoti

Imodi yokulungiselela:

Geza ukholifulawa ngemuva kokukhipha amaqabunga. Beka iklabishi lonke epanini, umboze ngamanzi ashisayo afakwe usawoti bese uletha emlilweni ukupheka. Ngemuva kokupheka, susa emanzini, ukhiphe bese uhlela ku-oyi ojulile we-pyrex.

Chaza ufulawa kakolweni obisini, uvune usawoti bese upheka. Govuza ize iqine, engeza isipuni samafutha noshizi, uhlanganise kahle bese ususa. Sabalalisa ukhilimu phezu kokholifulawa, ufafaze ama-breadcrumbs bese uyisa kuhhavini ukufiphaza.