Ilayisi LeCauliflower Liyizuzisa Kanjani Impilo Yakho

-Delile

• Okuqukethwe kwekhalori ne-carb
• Amaqiniso ezomsoco
• Ungayenza kanjani
• Imiyalo yokupheka nezitsha
• Kuthengwe okuzenzela uma kuqhathaniswa nesitolo
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Irayisi le-cauliflower liyindawo edumile ye-carb ephansi yelayisi eyenziwe nge-shredding noma nge-grating ukholifulawa omusha.

Umkhiqizo ovelayo awugcini nje ngokufaka amavithamini namaminerali kepha futhi unokubukeka nokuzizwa kwerayisi - engxenyeni yama-calories nama-carbs. Kungadliwa kungaphekiwe noma kuphekiwe.

Le ndatshana ikutshela konke odinga ukukwazi mayelana nelayisi le-cauliflower, kufaka phakathi amaqiniso alo wokudla nokuthi ungakwenza kanjani.

Okuqukethwe kwekhalori ne-carb

Ngamakholori angama-25 ngenkomishi ngayinye (107 amagremu) - kokubili ilayisi eliluhlaza neliphekiwe - ukholifulawa uhlinzeka ngo-10-20% kuphela wama-khalori ongawalindela enanini elifanayo lelayisi eliphekiwe. Ibuye ibe ne-hydrating ikakhulukazi, njengoba amanzi aqukethe ngaphezu kwe-90% yesisindo sayo (,,).

Ucwaningo luxhumanisa ikhalori eliphansi, ukudla okuminyene namanzi njengekholifulawa nokuncipha, ngoba kunganciphisa indlala futhi kukhulise imizwa yokugcwala. Zombili lezi zici zinganciphisa ukudla kwakho ikhalori ().

Ngaphezu kwalokho, irayisi lekholifulawa liphansi kuma-carbs. Inikela ngama-gramu ama-3 kuphela we-net carbs ngenkomishi ngayinye (ama-gramu ayi-107) - ama-carbs ambalwa ephindwe ka-18 kunenani elifanayo lelayisi (,,).

Igama elithi net carbs lilinganisa inani lama-carbs umzimba wakho ogcina ngokugaya. Kubalwa ngokususa i-gram yokudla kwe-fiber kuma-carbs ayo aphelele.

Ngenkathi i-carbs ingenye yemithombo eyinhloko yamandla omzimba wakho, abantu abaningi balandela ukudla okuphansi kwe-carb njengokudla kwe-ketogenic ukuzama ukunciphisa isisindo. Njengoba kunje, irayisi lekholifulawa lingasiza kakhulu abantu abafuna ukunciphisa ukudla kwabo kwe-carb.

Uma kuqhathaniswa nelayisi elijwayelekile, irayisi le-cauliflower liphansi kakhulu kuma-calories nama-carbs. Lokhu kwenza kube inketho ethandwayo kubantu abazama ukwehlisa isisindo noma babuke ukudla kwabo kwe-carb.

Amaqiniso ezomsoco

Irayisi le-cauliflower ligcwele izakhi zomzimba nezakhi zezitshalo eziwusizo. Inkomishi eyodwa eluhlaza (107 amagremu) iqukethe ():

• Amakholori: 27
• Amaprotheni: 2 amagremu
• Amafutha: ngaphansi kuka-1 gram
• AmaCarbs: 5 amagremu
• Umucu: 2 amagremu
• Uvithamini C: Ama-57% we-Daily Value (DV)
• Umlingiswa: U-15% we-DV
• Uvithamini K: I-14% ye-DV
• I-Pantothenic acid: I-14% ye-DV
• Uvithamini B6: U-12% we-DV
• Choline: 9% we-DV
• I-Manganese: U-7% we-DV
• Potassium: U-7% we-DV

I-fiber elayisi le-cauliflower isiza ukondla amabhaktheriya anempilo esiswini sakho, ukunciphisa ukuvuvukala nokukhuthaza impilo yokugaya ukudla ().

Izifundo zixhuma imifino ecebile nge-fiber efana nekholifulawa nobungozi obuncane bokugula, njengohlobo 2 sikashukela, umdlavuza nesifo senhliziyo. I-Fiber iphinde ikhuthaze imizwa yokugcwala, engasiza ekunciphiseni isisindo (,,).

Ngaphezu kwalokho, ukholifulawa ungenye yemithombo yezitshalo ehamba phambili ye-choline - isakhi somzimba esibalulekile enhliziyweni yakho, esibindini, ebuchosheni nasesimisweni sezinzwa (8).

Ngaphezu kwalokho, njengeminye imifino ye-cruciferous, icebile ngama-antioxidants e-glucosinolate kanye ne-isothiocyanate, alwa nokuvuvukala futhi angahle anciphise nokukhula kwamangqamuzana omdlavuza (,,,).

Amanye ama-antioxidants ayo, kufaka phakathi i-vitamin C, i-flavonoids, ne-carotenoids, anganciphisa ubungozi bokugula okufana nesifo senhliziyo (,,,).

Irayisi lekholifulawa ngumthombo omuhle we-fiber, i-choline, nama-antioxidants ahlukahlukene. Inothile ikakhulukazi ku-vitamin C.

Ungayenza kanjani

Irayisi ukholifulawa kulula ukwenza.

Qala ngokugeza nokumisa ikhanda lekholifulawa kahle ngaphambi kokukhipha imifino. Bese usika ikhanda libe yizicucu ezine ezinkulu bese uwagoba ngamunye ngamunye nge-grater yebhokisi.

Izimbobo eziphakathi nendawo ezivame ukusetshenziselwa ukwengeza ushizi zivame ukukhiqiza izingcezu ezilingisa kangcono ukuthungwa kwelayisi eliphekiwe.

Ngenye indlela, ungasebenzisa okunamathiselwe kwe-grater kuphrosesa yokudla, noma ukusetha kokushaya kwe-blender okunesivinini esikhulu ukukhipha ukholifulawa wakho ngokushesha okukhulu. Vele ugcine engqondweni ukuthi lezi zindlela zingenza umkhiqizo wokugcina ontofontofo kancane.

Uma usuhlutshiwe, susa umswakama owedlulele kusuka elayisi ngokucindezela ithawula lokumunca noma ithawula elikhulu lephepha. Lokhu kusiza ukuvimbela ukuguga.

Irayisi likaCauliflower kungcono ukuthi lidliwe lisanda kutsha. Ngenkathi ingafakwa esiqandisini izinsuku ezifika kwezinhlanu, ingahle ibe nephunga lesibabule elingemnandi.

Ukupheka nokuyiqandisa ngokushesha kunganciphisa leli phunga. Irayisi lekholifulawa lingabanda ngokuphepha kuze kube izinyanga eziyi-12 (16).

Imiyalo yokupheka nezitsha

Irayisi le-Cauliflower lenza okunezindlela eziningi ezitsheni eziningi.

Ungayidla iluhlaza noma uyisakaze esikhwameni esikhulu. Ukuze wenze kanjalo, shisisa uwoyela omncane emlilweni ophakathi, engeza irayisi ukholifulawa nezinongo ozikhethele zona, bese umboza ngesembozo. Awudingi ukwengeza amanzi, njengoba le veggie isivele icebile ngamanzi.

Pheka imizuzu engu-5-8, uvuselele ngezikhathi ezithile, kuze kube yilapho “okusanhlamvu” kuthamba kancane.

Irayisi le-Cauliflower lingena esikhundleni esihle kakhulu selayisi nezinye izinhlamvu ezitsheni ezifana nelayisi elithosiwe, i-risotto, i-tabouleh, isaladi lelayisi, imifino egxishiwe, i-sushi, i-rice fritters, ne-stir-fries. Ungayifaka futhi ezitsheni ze-burrito, amasobho, naku-casseroles.

Ukuze uthole i-twist eyingqayizivele, zama ukufaka irayisi ukholifulawa kuma-smoothies noma uwasebenzisele ukwenza uqweqwe noma i-pizza crust.

Ukwenza irayisi le-cauliflower, mane nje ugaye noma ukhiphe ukholifulawa oluhlaza nge-grater noma iprosesa yokudla. Yize kungcono ukuthi udliwe usanda kutsha, ungawufaka esiqandisini noma uwufrize. Yenza okunye okuhle kunelayisi nezinye izinhlamvu ezinhlobonhlobo zezitsha.

Kuthengwe okuzenzela uma kuqhathaniswa nesitolo

Irayisi le-cauliflower elithengwe esitolo liyisishintshi esisheshayo senguqulo eyenziwe ngokwabo. Kuyinto elula ikakhulukazi uma ujahe noma lapho ukholifulawa omusha ungatholakali.

Khumbula ukuthi imifino emisha iqala ukulahlekelwa okunye kokuqukethwe kwayo okunomsoco uma isikiwe. Ngakho-ke, ilayisi elisha lekholifulawa cishe lipakisha izakhamzimba ezithe xaxa kunezinhlobo ezithengwe esitolo ().

Ukubanda kungahle kunciphise lokhu kulahleka kwezakhi - yize umehluko ophelele phakathi kwezinguqulo ezifrijiwe nezingamakhaza kungenzeka ubucayi ().

Khumbula ukuthi izinguqulo ezithengwe esitolo zingahluka kancane ekunambithekeni nasekuthungeni uma kuqhathaniswa nelayisi lekholifulawa elenziwe ekhaya.

Thenga irayisi ukholifulawa online.

Irayisi le-cauliflower elithengiwe esitolo lingakongela isikhathi esithile ekhishini. Yize izinhlobo ezibandisiwe zingagcina izakhamzimba ezithe xaxa kunezinguqulo eziqandisiwe, zombili izinketho ngokuvamile zinomsoco njengezinguqulo ezenziwe ekhaya.

Okubalulekile

Irayisi lekholifulawa ngenye indlela enomsoco erayisi elinama-calories aphansi nama-carbs amancane.

Kunganikela nangezinzuzo eziningi, njengokukhulisa ukwehla kwesisindo, ukulwa nokuvuvukala, nokuvikela ezifweni ezithile. Ngaphezu kwalokho, kulula ukwenza futhi kungadliwa kungaphekiwe noma kuphekiwe.

Ngokuzayo lapho ucabanga ngokupheka irayisi, cabanga ukufaka i-cauliflower ephelele.