Yiziphi Izinzuzo Zezempilo Ze-Cauliflower?

-Delile

• Ukholifulawa 101
• Amaqiniso Okudla Kukholifulawa
• Izinzuzo Zezempilo Zokholifulawa
• Ikhuthaza ukugaya okunempilo
• Kwangathi Kunganciphisa Ubungozi Bomdlavuza
• Ikhuthaza Impilo Yezinzwa
• Usizo Lokulahlekelwa Kwesisindo Nokuphatha
• Izingozi ezingaba khona zekholifulawa
• Ungakhetha Kanjani, Ulungise, Futhi Udle Ukholifulawa
• Buyekeza kwe-

Ngenxa yephrofayili yayo ecebile yezakhamzimba kanye nokusebenza okuhlukahlukene ekhishini, ukholifulawa usudume * ngobuhlanya * eminyakeni embalwa edlule - futhi awumi noma kunini kungekudala. Indaba: Ilayisi likakholifulawa kanye nepizza yekholifulawa akusaseyimfashini nje, kodwa sekuyingxenye yenkambiso. Kepha ngabe ukholifulawa unempilo njengoba wonke umuntu enza ukuthi kube njalo?

Nakhu ukujula kokujulile kokuthi yini eyenza le veggie ye-cruciferous ifanele ukuduma esitolo, kulandelwe izindlela ezigunyazwe uchwepheshe zokujabulela.

Ukholifulawa 101

Ukholifulawa uyi-veggie ebethelwe enekhanda eliminyene, elimhlophe elaziwa ngokuthi "i-curd" elenziwe ngamakhulu ezimbali ezincane ezingathuthuki kahle, ngokusho koMnyango Wezempilo e-Iowa. (Ngaleyo ndlela "imbali" egameni layo. Ingqondo = kushaywa umoya.) Ngenkathi inhlobonhlobo engekho mhlophe ivame kakhulu, kukhona nama-cauliflowers awolintshi, aluhlaza, nansomi, ngokusho kwesazi sezokudla esibhalisiwe u-Alyssa Northrop, M.P.H., R.D., L.M.T. Njenge-veggie ye-cruciferous, ukholifulawa uhlobene neklabishi, amahlumela eBrussels, i-turnips, imifino ye-collard, i-kale, ne-broccoli - konke okuyingxenye I-Brassicaceae umndeni, ngokusho kohlelo lweMayo Clinic Health System.

Amaqiniso Okudla Kukholifulawa

Kunesizathu sokuthi ukholifulawa waba yisiphamakethe esitolo cishe ubusuku bonke: yi-AF enomsoco. Ngokujulile, igcwele izakhamzimba, amaminerali, namavithamini, okuhlanganisa i-riboflavin, i-niacin, ne-vitamin C. Ibuye ibe nenani eliphakeme lama-antioxidants, ngenxa ye-vitamin C yayo kanye ne-carotenoids (izingulube zezitshalo eziphenduka zibe uvithamini A emzimbeni).

Kepha nakhu okwenza ukholifulawa kanye ne- I-Brassicaceae I-fam ihluke kakhulu: Icebile ngama-glucosinolates, izinhlanganisela eziqukethe isulfure ezinezakhiwo ezinamandla zokulwa ne-antioxidant, ngokocwaningo olushicilelwe ku. I-Preventive Nutrition and Food Science. Ama-compounds, atholakala ngokuyinhloko emifino ye-cruciferous, aphinde asekele ukuqeda ubuthi futhi kunciphise ukuvuvukala emzimbeni, kusho u-Aryn Doll RD.N., isazi sezokudla kanye ne-Nutrition Education Specialist kwa-Natural Grocers. (BTW, "ukukhipha ubuthi" kulo mongo kubhekisela ekwenzeni izinhlanganisela ezingase zibe yingozi, njengama-carcinogens, ubuthi obuncane. Ama-Glucosinolate adlala indima ngokucupha ama-enzyme akhipha ubuthi adingekayo ukuze lokhu kwenzeke, ngokusho kokubuyekezwa kwango-2015.)

Nayi iphrofayli yokudla okunempilo yenkomishi eyodwa yekholifulawa eluhlaza (~ 107 amagremu), ngokusho koMnyango Wezolimo wase-United States:

• Ama-calories angu-27
• 2 amagremu amaprotheni
• 1 igremu amafutha
• 5 amagremu ama-carbohydrate
• 2 amagremu fiber
• 2 amagremu ushukela

Izinzuzo Zezempilo Zokholifulawa

Njengoba inezinhlobonhlobo zezakhi zomzimba ezibalulekile, ukholifulawa uyimifino ephilile ehlanyayo. Ngaphambili, izinzuzo zezempilo ze-cauliflower, ngokusho kwezazi zokudla kanye nocwaningo lwesayensi.

Ikhuthaza ukugaya okunempilo

Imifino eminye yemithombo engcono kakhulu ye-fiber, futhi ngamagremu amabili ngenkomishi, ukholifulawa akahlukile. Lezi yizindaba ezinhle kumgudu wakho wamathumbu, njengoba "i-fiber isekela impilo yokugaya ukudla ngokugcina amathumbu ejwayelekile," kusho uBansari Acharya R.D.N., ingcwethi kwezokudla ezibhalisiwe eFood Love. Ukholifulawa uqukethe zombili izintambo ezincibilikayo nezingaxazululeki, ungeza uDoli, yize ucebe kakhulu ku-fiber engancibiliki, engancibiliki emanzini. "Ungacabanga nge-fiber engancibiliki njengomshanelo ongena emgudwini wakho wokugaya ukudla ukuze kugcinwe ukudla nemfucuza," kuchaza yena. "Yengeza inqwaba ezindlekweni, esekela ukuhamba nokuhamba njalo." Ngakolunye uhlangothi, i-fiber encibilikayo kwenza chaza emanzini, udale into efana ne-gel eyehlisa ukugaya futhi ikugcine ugcwele. (Okuhlobene: Lezi Zinzuzo ze-Fibre Zenza Umsoco Obaluleke Kakhulu Ekudleni Kwakho)

Kwangathi Kunganciphisa Ubungozi Bomdlavuza

Ngenxa yokuthi zigcwele izakhamzimba ezilungele wena, ukholifulawa neminye imifino ye-cruciferous njengamanje ifundelwa izinto ezingaba khona zokulwa nomdlavuza, ngokusho kweNational Cancer Institute. Ukholifulawa, ikakhulukazi, "unenhlanganisela ecebile yama-antioxidant compounds, kufaka phakathi i-vitamin C, i-beta-carotene, nama-phytonutrients afana ne-quercetin ne-kaempferol," kusho uDoll. (Isikhumbuzi esisheshayo: ama-antioxidants anciphisa ama-radicals amahhala, ama-molecule ayingozi angakhuphula ukucindezeleka okwenziwe nge-oxidative - futhi ngaleyo ndlela, kwandisa ingozi yezimo ezingalapheki nomdlavuza - lapho ziqongelela futhi zingalawuleki.)

Onke ama-glucosinolates asemigqonyeni ye-cruciferous nawo angasiza. Lapho ulungiselela (okungukuthi, ukusika, ukushisa), hlafuna, futhi ekugcineni ugaye ukholifulawa, isibonelo, ama-glucosinolate ahlukaniswa abe yinhlanganisela efana nama-indoles nama-isothiocyanates - okutholakale ukuthi avimbela ukukhula komdlavuza kumagundane namagundane, ngokusho kweNCI. Ngaphezu kwalokho, kukhonjiswe uhlobo olulodwa lwe-isothiocyanate (sulforaphane) ukuvimba ukuphindaphindeka kwamangqamuzana omdlavuza we-ovari ocwaningweni lwelebhu lwango-2018 kanye namaseli omdlavuza wamakholoni ocwaningweni lwelebhu lwango-2020. Kodwa-ke, kudingeka izifundo eziningi ngabantu. (Iqiniso elijabulisayo: amahlumela we-broccoli nawo acebile ku-sulforaphane.)

Ikhuthaza Impilo Yezinzwa

Uma kukhulunywa ngezinzuzo zezempilo zokholifulawa, awukwazi ukukhohlwa ngamazinga ayo aphezulu e-choline, isakhi esibalulekile esisiza ubuchopho bakho nohlelo lwezinzwa ukulawula inkumbulo, imizwa, kanye nokulawulwa kwemisipha, phakathi kweminye imisebenzi, ngokusho kweNational Institutes Wezempilo. I-Choline iphinde ibhekwe “njengesakhiwo esibalulekile se-acetylcholine, ikhemikhali yamangqamuzana ezinzwa ezithumela umyalezo ukuxhumana wodwa,” kuchaza uNorthrop. I-Acetylcholine ibalulekile ememori nasekuqondeni - empeleni, ukuthi "amazinga aphansi ahlotshaniswa nesifo i-Alzheimer's," kusho iNorthrop (kanye ne-NIH, ngalokho).

I-Sulforaphane inomhlane wakho kulo mnyango, futhi. Imiphumela yokulwa nomdlavuza yenkomfa elwa nomdlavuza inganciphisa ukukhula kwezinkinga ze-neurodegenerative, kufaka phakathi isifo i-Alzheimer's, isifo sikaParkinson, kanye ne-multiple sclerosis, ngokusho kokubuyekezwa kuka-2019 ku Ijenali yaseYurophu Yezemithi. Yini enye, indatshana ka-2019 ku Ukusakazwa kobuchopho futhi iphakamisa ukuthi i-sulforaphane ingakhuthaza i-neurogenesis noma ukukhula kwamangqamuzana ezinzwa, iqhubeke nokuvikela uhlelo lwakho lwezinzwa.

Usizo Lokulahlekelwa Kwesisindo Nokuphatha

Uma isetshenziswa esikhundleni sokudla okunama-kilojoule amaningi - njengokuthi, uqweqwe lukaphayi ku-quiche - ukholifulawa ungakusiza ulahlekelwe futhi / noma uphathe isisindo. I-ICYMI ngenhla, inkomishi eyodwa yokholifulawa oluhlaza inama-khalori angama-27 kuphela, ngaleyo ndlela iyenza ibe yinkanyezi "esikhundleni sekhalori eliphakeme, ukudla okuphezulu kwe-carbohydrate njengelayisi noma amazambane acubuziwe," kusho uDoll.Futhi uma uyinciphisa ukuze uthole i-carb elula (cabanga: ilayisi likakholifulawa esikhundleni selayisi elimhlophe), unganciphisa inani lamakhalori owadla usuku lonke ngesikhathi usanelisekile, kuchaza u-Acharya. I-fiber ku-cauliflower "ingandisa umuzwa wokusutha nokugcwala isikhathi eside," uyanezela, okungalawula isifiso sakho sokudla usuku lonke. (Bheka futhi: I-12 Healthy Snacks for Weight Loss, Ngokusho kwe-Dietitians)

Futhi-ke kukhona okuqukethwe kwamanzi okumangazayo kokholifulawa. Eqinisweni, cishe amaphesenti angu-92 we-cruciferous veggie yi-H2O. Njengoba kungenzeka uyazi, ingxenye ebalulekile yokuphathwa kwesisindo ngempumelelo ukugcina amanzi amaningi - futhi ukuthi isisindo sayo esiningi ngamanzi, ukholifulawa angasiza ngezinhloso zokuhlangana.

Izingozi ezingaba khona zekholifulawa

Imifino edumile ingase ingabi eyawo wonke umuntu. Imifino yeCruciferous inoshukela oyinkimbinkimbi obizwa ngokuthi i-raffinose okunzima kwabanye abantu ukugaya, ngokusho kweHarvard Health Publishing. Lokhu kungadala "igesi eyeqile nokuqunjelwa, ngakho-ke abantu abanezinhlelo zokugaya ukudla ezizwelayo noma abajwayele ukuthola igesi kufanele banciphise inani likakholifulawa abawadlayo, ikakhulukazi ngendlela yayo eluhlaza futhi sekusele isikhathi sokulala," kuchaza u-Acharya. Imifino ye-Cruciferous nayo iqukethe i-goitrogenic compounds "noma izinto eziphazamisa umsebenzi we-thyroid," kusho uDoll. Okuqukethwe kwe-goitrogen kuphakeme ukholifulawa ongahluziwe, ngakho-ke uma une-thyroid disorder, uDoli uphakamisa ukubilisa noma ukubilisa i-veggie ukunciphisa lezi zinhlanganisela. Akukho ukukhathazeka kwesisu noma i-thyroid? Qhubeka futhi ushaye phansi.

Ungakhetha Kanjani, Ulungise, Futhi Udle Ukholifulawa

"Indlela ejwayeleke kakhulu yokuthenga ukholifulawa yintsha esigabeni somkhiqizo noma njengezimbali eziqandisiwe esigabeni samafriji," kusho uNorthrop. Lapho uthenga uhlobo olusha, funa ikhanda eliqinile, elimhlophe elinama-florets avalwe ngokuqinile; amaqabunga kufanele abe okufundwayo futhi abe luhlaza ngokugqamile, ngokusho kwe-Mayo Clinic Health System. Ama-florets alahlekile, amabala ama-mushy ansundu, namaqabunga aphuzi yizimpawu zonke okufanele ukhethe elinye ikhanda lekholifulawa.

Ukholifulawa uyaqhubeka nokuba nomzuzu ~, ngakho-ke isitolo sakho segrosa cishe sichichima ngemikhiqizo ye-cauliflower elungisiwe. Ungathola i- "cauliflower ecubuziwe efana namazambane acubuziwe nokholifulawa onothile osetshenziswe esikhundleni selayisi," kusho uNorthrop. Kukhona futhi noqweqwe lwe-pizza ye-cauliflower, amakhekhe e-cauliflower, kanye nofulawa ongenayo i-gluten owenziwe nge-cauliflower omisiwe, uyanezela - futhi lokho kuwukunwaya nje phezulu. Bese kuba khona ikholifulawa ekheniwe futhi efakwe emanzini anosawoti, eyaziwa nangokuthi i-escabeche, iphawula i-Northrop. "Nokho, ukukhetha okunomsoco kakhulu ukholifulawa omusha noma oqandisiwe," esho. Kepha uma ungathanda ukuzama imikhiqizo ye-cauliflower ehlanganisiwe, "qaphela izithasiselo ezingadingekile noma izivimbelakuvunda, futhi uqaphele i-sodium eyeqile," kuxwayisa uNorthrop.

Ekhaya, ukusika ikholifulawa entsha kulula: Yibeke ebhodini lokusika, izimbali zibheke phezulu. Sika uqonde phakathi nendawo (ngobude), bese ubeka uhlangothi oluyisicaba lwengxenye ngayinye ebhodini. Sika phakathi nendawo ngayinye ukuze udale izingcezu ezine. Okulandelayo, nquma iziqu ekhoneni - ugxile ezindaweni lapho ama-florets ahlangana khona nesiqu - bese uqhekeza i-flouliflower florets ngezandla zakho. Umlingo. (Okuhlobene: ICaulilini Isizokuba Imifino Yakho Entsha Oyithandayo)

Ama-florets ahlukanisiwe azohlala cishe izinsuku ezine esiqandisini, ngokusho kweMayo Clinic Health System, kepha uzofuna ukuwaphonsa ngemuva kwalokho. (Wonke amakhanda kufanele athathe izinsuku ezine kuya kweziyisikhombisa.) Ungadla ukholifulawa uluhlaza noma uphekwe ngesitimu, ukubilisa, ukugazinga, noma uku-sautéing; uzokwazi ukuthi iphekiwe lapho isakhilimu okwamanje ithenda. (Ufuna ukugcina izakhi zomzimba kakhulu? Ukushisa kuyisinqumo esingcono kakhulu, kusho uDoli.)

Uma usukulungele ukujoyina ukholifulawa, zama le mibono emnandi yokudla ukholifulawa:

Njengesitsha esigazingiwe. "Zama ukosa yonke inhloko yekholifulawa ukuze uthole isidlo esimnandi semifino," kuphakamisa uNorthrop. Sika amaqabunga nesiqu esinzima, uqiniseke ukuthi i-florets iqinile. Shayela ngamafutha omnqumo, engeza izinongo, bese uyosa (ohlangothini olusikiwe lubheke phansi) imizuzu engama-30 kuye kwengama-40 kuma-400 degrees Fahrenheit. Ukuze uthole uhlobo oluhle ngomunwe, i-cauliflower eyosiwe nge-450 degrees Fahrenheit imizuzu engama-20 bese ubhangqa nesosi oyithandayo.

Ku-curry. “Ngokuvamile ukudliwa e-Indian cuisine, i-cauliflower curry ingahlanganiswa neminye imifino efana nophizi namazambane,” kusho u-Acharya. Ivamise ukuphakelwa ngesinkwa (okungukuthi i-roti noma i-naan) kanye/noma nelayisi, uyanezela.

Esobho. Izimbali zikakholifulawa ziba nokhilimu ngendlela emangalisayo uma ziphekwe futhi zixutshwa, okuzenza zilungele isobho "lokhilimu" elisekelwe ezitshalweni. Lesi sobho esikhanyayo esibhakiwe samazambane, isibonelo, sicebe ngendlela eyisimanga futhi sanelise.

Njengelayisi. Ukuyigcina ilula, thenga ukholifulawa onothile - isb. Ilayisi le-Nature's Earthly Choice Cauliflower Rice, $ 20 ngezikhwama ezi-6, instacart.com - esitolo. "Ungasebenzisa futhi iprosesa yokudla ukushaya ukholifulawa uze ubukeke njengamabele erayisi," kusho uNorthrop. Yibhanqe ne-entree, isebenzise endaweni yayo noma ilayisi esitsheni esishisayo noma sekhari, noma wenze isidlo esimnandi esiphefumulelwe nge-risotto. Nakhu ukuthi: Pheka irayisi lekholifulawa ngegalikhi kanye namafutha omnqumo kumhluzi wemifino kuze kube yilapho uthambile futhi ukhilimu, cishe imizuzu eyi-10, kuchaza iNorthrop. Hlanganisa i-Parmesan, inkathi ngosawoti kanye nopelepele, futhi phezulu nge-chives noma i-parsley ukuze uthole ukudla okuphelile.

Njengamaphiko enyathi. Lesi sikhalazo sithandwa kakhulu kangangoba ungasithola engxenyeni efriziwe yezitolo eziningi zokudla. Zama: I-Veggie ngokuphelele! Amaphiko Wokholifulawa Wenyathi Frozen, $ 6, target.com. Noma wenze kube sekhaya ngokujikijela ama-cauliflower florets ku-Buffalo sauce bese uyigazinga imizuzu engu-25 ku-375 degrees Fahrenheit. "Khonza ngezinduku zesilimo esidliwayo esinamagatsha anamanzi," kuncoma iNorthrop, noma izame ngokugqoka ipulazi okusekelwe ekhejini.

Ku-smoothie. Kungazwakala kungajwayelekile, kepha kuyasebenza impela. Hlanganisa i-cauliflower efriziwe efriziwe ngesithelo esimnandi njengama-strawberry noma umango, futhi ngeke uze ukwazi ukunambitha i-veggie. Zama le smoothie ka-sitrobheli, egcwaliswe ngebhotela le-alimondi noju.

Buyekeza kwe-