UMary Allen
Ukulungiswa ngokufanelekileyo, i-broccoli yenye ye imifuno enempilo oko kunokuphelisa kwisitya senja ngamaxesha.
Izinja zifuna ikakhulu iiprotheyini zokutya okunempilo kunye nokutya okunokulinganisela. Ukongeza, amanqatha aphezulu kunye inani elincinci leecarbohydrates ziyinxalenye yemenyu yemihla ngemihla.
Ngokufanelekileyo, inja ifumana icarbohydrates kwiziqhamo kunye nemifuno. Ugxininiso kufuneka lube kwimifuno kuba isithelo iqulethe iswekile eninzi.
Yeyiphi imifuno oyisebenzisayo ishiywe kwincasa yesilwanyana sakho. Nangona kunjalo, kufuneka uqinisekise ukuba yimifuno leyo inja inyamezela kakuhle.
Yondla i-broccoli ephekiweyo
Kwisondlo sezinja, i-broccoli iyaphikisana. Ngelixa abanye bethanda ukumondla, abanye abanini bezinja bachasene ngokungqongqo nayo.
Isizathu salokhu kukuba i-broccoli yenye yemifuno yeklabishi. Njengezinye iindidi kule ntsapho, ine-a isiphumo flatulent. Oku kuyinyani ngakumbi kwi-broccoli eluhlaza.
Ukuba upheka ngobumnene kwaye uhlambulule i-broccoli florets, imifuno iya kunyamezelwa kakuhle yinja.
Ikholifulawa eluhlaza
I-Brokholi ikufutshane ezinxulumene nekholifulawa kwaye iqulathe iintyatyambo ezizimeleyo, njengeentlobo ezimhlophe.
Ekuqaleni, i-broccoli yavela e-Asia, yaza yafika eFransi nge-Italiya, kwaye ngoko yasasazeka kuyo yonke iYurophu. EJamani nase-Austria, uloyiso lwe “cauliflower” entsha lwaqala ngeminyaka yee-1970.
Uninzi lwe-broccoli luluhlaza nzulu. Ukwahluka okwahlukileyo kunokubonakaliswa ngomthubi, violet, kunye nomhlophe.
I-broccoli yangaphandle ifumaneka ukusuka ngasekupheleni kukaJulayi ukuya kuSeptemba. Emva koko, imifuno ithunyelwa eItali.
I-Brokholi isempilweni kakhulu
I-Brokholi ityebile kakhulu vitamin C kunye ne-carotene, okt iprovitamin A, kunye ne-B1, i-B2, i-B6, kunye ne-E. Ikwaqulethe izixa ezikhulu ze iiminerali ezifana ne-calcium, i-potassium, i-iron, i-phosphorus, i-sodium, kunye ne-zinc.
Ikhaphetshu eluhlaza ikwanamanqaku nezinto zayo zesibini zezityalo ezifana neflavonoids kunye neglucosinolates.
Zonke ezi zithako ziqinisekisa idumela elihle le-broccoli. Ithathwa njengemifuno exhasa amajoni omzimba kwaye inokunika iiradicals zasimahla zingenabungozi.
Kwakhona kuthiwa i-Broccoli idlala indima enkulu ekuthinteleni umhlaza ngokunciphisa ukukhula kweeseli eziwohlokayo kunye nefuthe elihle kwi-hormone metabolism. Iindidi zemifuno nazo zininzi zokubonelela ngentliziyo kunye nokujikeleza.
Kwaye nangona izithako ezininzi ezinempilo, inamafutha aphantsi kakhulu kunye nomxholo wekhalori.
Ingaba inja yakho iyayithanda i-broccoli ngomnye umcimbi. Ayiyiyo yonke inja ethanda oku imifuno eluhlaza.
Nangona kunjalo, ukuba uxuba nje intwana yayo kunye nemenyu oyithandayo, inja yakho iya kuxhamla kwisiphumo esisempilweni kwaye ngokuqinisekileyo ayizukukulahla ukutya.
Umbuzo obuzwa rhoqo
Ngaba izinja zingayitya i-broccoli ephekiweyo?
Ukuba i-broccoli iphekwe, iyagaywa lula inja kwaye inempilo! I-Broccoli iqukethe, phakathi kwezinye izinto, i-calcium, i-vitamin C kunye ne-B, i-potassium, i-sodium, isinyithi, i-flavones, kunye ne-sulforaphane kunye ne-selenium - zonke izondlo ezingezona kuphela abantu kodwa nezinja ezidinga ukutya okunokulinganisela.
Isempilweni kangakanani i-broccoli kwizinja?
I-Brokholi inezondlo kakhulu. Iqulethe iiminerali ze-potassium, i-calcium, i-phosphorus, isinyithi, i-zinc, kunye ne-sodium. iivithamini B1, B2, B6, C, E.
Ngaba inja ingayitya iminqathe?
Iminqathe: Inyamezelwa kakuhle zizinja ezininzi kwaye inokutyiswa ikrwada, igayiwe, ibilisiwe, okanye iqhunyiswe ngomphunga. Banika inja inxalenye enkulu ye-beta-carotene, enefuthe elihle kwimpilo yamehlo, ulusu kunye neenwele.
Ngaba inja ingayitya ipepile?
Ngemilinganiselo emincinci, ivuthwe kakuhle (okt ebomvu) kwaye iphekiwe, i-paprika iyanyamezeleka kwaye inokutyebisa ukutya komhlobo wakho onemilenze emine. Ngaphandle koko, unokusebenzisa iminqathe, ukhukhamba, iitapile ezibilisiwe (!) kunye nezinye iintlobo ezininzi zemifuno.
Ingaba cucumber ilungile kwizinja?
Ikhukhamba yezinja izisa iintlobo zokutya kwansuku zonke kwaye inika izondlo ezibalulekileyo. Ukongeza, i-cucumber iqulethe malunga ne-95% yamanzi kwaye ngoko ke ifanelekile kwabo basela kancinci kwaye njengento yokuhlaziya inja ngeentsuku ezishushu zasehlotyeni. Nangona kunjalo, iikomkomere zihlala zityiswa njengokutya okulula kwamathumbu.
Ngaba inja ingayitya izucchini?
Kwaye umntu unokuthi kwangaphambili: ukuba i-zucchini, ekwazi ukugaywa lula kubantu (kwaye ayinakunambitha okukrakra) kwaye idla ngokuthengwa kwivenkile enkulu, ayinabungozi kwizinja. Iba yingozi kuphela ukuba i-zucchini iqulethe kakhulu into ebabayo i-cucurbitacin.