UMary Allen
Ilungiselelwe kahle, i-broccoli ingenye ye imifino enempilo lokho kungagcina kusitsha senja ngezikhathi ezithile.
Izinja ikakhulukazi zidinga amaprotheni ukuze zidle ukudla okunempilo nokulinganisela. Ngaphezu kwalokho, amafutha asezingeni eliphezulu kanye inani elincane lama-carbohydrate ziyingxenye yemenyu yansuku zonke.
Ngokufanelekile, inja ithola ama-carbohydrate ayo ezithelweni nasemifino. Ukugxila kufanele kube semifino ngoba izithelo iqukethe ushukela omningi.
Imiphi imifino oyisebenzisayo ishiywe ekunambithekeni kwesilwane sakho. Nokho, kufanele uqiniseke ukuthi imifino ukuthi inja ibekezelela kahle.
Yondla i-broccoli ephekiwe
Ekondlekeni kwezinja, i-broccoli iphikisana kancane. Nakuba abanye bethanda ukumondla, abanye abanikazi bezinja bamelene ngokuphelele nakho.
Isizathu salokhu ukuthi i-broccoli ingenye yemifino yeklabishi. Njengezinye izinhlobo kulo mndeni, ine-a umphumela we-flatulent. Lokhu kuyiqiniso ikakhulukazi nge-broccoli eluhlaza.
Uma upheka ngobumnene futhi uhlanza i-broccoli florets, imifino izobekezelelwa kahle yinja.
Ikholifulawa eluhlaza
I-Broccoli iseduze ezihlobene nokholifulawa futhi iqukethe izimbali ezihlukene, njengezinhlobonhlobo ezimhlophe.
Ekuqaleni, i-broccoli yayivela e-Asia, yafika eFrance nge-Italy, futhi ngaleyo ndlela yasakazekela kulo lonke elaseYurophu. EJalimane nase-Austria, ukunqoba “kwekholifulawa” entsha kwaqala ngawo-1970.
Iningi le-broccoli liluhlaza ngokujulile. Izinhlobonhlobo ezihlukahlukene zingabuye zethulwe ngokuphuzi, oku-violet, nokumhlophe.
I-broccoli yangaphandle iyatholakala kusukela ngasekupheleni kukaJulayi kuya kuSeptemba. Ngemva kwalokho, imifino ingeniswa e-Italy.
I-Brokholi inempilo kakhulu
I-Broccoli inothe kakhulu i-vitamin C kanye ne-carotene, okungukuthi i-provitamin A, kanye ne-B1, B2, B6, no-E. Iqukethe nenani elikhulu le amaminerali afana ne-calciumi-potassium, i-iron, i-phosphorus, i-sodium ne-zinc.
Iklabishi eliluhlaza liphinde lithole amaphuzu ngezitshalo zalo zesibili ezifana ne-flavonoids nama-glucosinolates.
Zonke lezi zithako ziqinisekisa idumela elihle le-broccoli. Kuthathwa njengemifino esekela amasosha omzimba futhi ingenza ama-radicals mahhala angabi nangozi.
I-Broccoli kuthiwa nayo idlala indima enkulu ekuvimbeleni umdlavuza ngokunciphisa ukukhula kwamangqamuzana awonakele futhi ibe nomthelela omuhle kumetabolism yama-hormone. Izinhlobonhlobo zemifino nazo zinokuningi okunikezwayo kwenhliziyo nokujikeleza.
Futhi naphezu kwezithako eziningi ezinempilo, inamafutha aphansi kakhulu kanye nokuqukethwe kwekhalori.
Ukuthi inja yakho iyayithanda i-broccoli kungenye indaba. Akuyona yonke inja ethanda lokhu imifino eluhlaza.
Kodwa-ke, uma uxuba kancane kuphela nemenyu oyikhonzile, inja yakho izozuza kumphumela onempilo futhi ngeke ikulahle ukudla.
Umbuzo Ovame Ukubuzwa
Ingabe izinja zingadla i-broccoli ephekiwe?
Uma i-broccoli iphekwe, igayeka kalula inja futhi inempilo! I-Broccoli iqukethe, phakathi kwezinye izinto, i-calcium, amavithamini C no-B, i-potassium, i-sodium, i-iron, i-flavones, ne-sulforaphane kanye ne-selenium - zonke izakhi ezingadingeki abantu kuphela kodwa nezinja ezidinga ukudla okunomsoco.
Inempilo kangakanani i-broccoli ezinjeni?
I-Brokholi inomsoco kakhulu. Iqukethe amaminerali potassium, calcium, phosphorus, iron, zinc, ne-sodium. amavithamini B1, B2, B6, C, E.
Ingabe inja ingadla izaqathi?
Izaqathi: zibekezelelwa kahle yizinja eziningi futhi zingaphakelwa ziluhlaza, zigayiwe, zibilisiwe noma zishiswe. Banikeza inja ingxenye enkulu ye-beta-carotene, enomthelela omuhle empilweni yamehlo, isikhumba, nezinwele.
Ingabe inja ingadla upelepele?
Ngenani elincane, elivuthwe kahle (okungukuthi libomvu) futhi liphekiwe, i-paprika ibekezelelwa kahle futhi inganothisa ukudla komngane wakho onemilenze emine. Uma kungenjalo, ungasebenzisa nje izaqathe, ikhukhamba, amazambane abilisiwe (!), nezinye izinhlobo eziningi zemifino.
Ingabe ukhukhamba uzilungele izinja?
Ikhukhamba lezinja iletha okuhlukahlukene ekudleni kwansuku zonke futhi inikeza izakhi ezibalulekile. Ngaphezu kwalokho, ikhukhamba iqukethe cishe u-95% wamanzi ngakho-ke ilungele labo abaphuza kancane futhi njengesiphuzo esincane senja ngezinsuku ezishisayo zasehlobo. Kodwa-ke, ukhukhamba nawo avame ukondliwa njengokudla okulula kwamathumbu.
Ingabe inja ingadla i-zucchini?
Futhi umuntu angasho kusengaphambili: ukuthi i-zucchini, egayeka kalula kubantu (futhi ayinambithi into ebabayo) futhi ngokuvamile ingathengwa esitolo esikhulu, nayo ayinabungozi ezinjeni. Kuba yingozi kuphela uma i-zucchini iqukethe into ebabayo kakhulu i-cucurbitacin.