UMary Allen
I-Cauliflower iyimifino ethandwa kakhulu. Izimbali zeklabishi ezimhlophe zinambitheka kamnandi. Futhi ukholifulawa unempilo njenganoma yiliphi iklabishi.
Kodwa kuthiwani ngenja? Ingabe izinja zingawudla ukholifulawa?
Kulesi sihloko, uzothola izimpendulo zombuzo wokuthi ukholifulawa unempilo kanjani kubangane bethu abanemilenze emine.
Izinja zivunyelwe ukudla ukholifulawa, ngokwemibandela
Imifino enjengokholifulawa inama-carbohydrate abalulekile, amavithamini, amaminerali kanye ne-fiber. Zonke lezi zinto zibaluleke kakhulu enjeni enempilo futhi esebenzayo.
Ukholifulawa unezinzuzo eziningi ezingaba usizo kakhulu enja. Ngakho izinja zingadla ukholifulawa.
Kodwa qaphela! Zonke izinhlobo zeklabishi zibangela ukuqunjelwa.
Yingakho kungafanele uphakele ikholifulawa eluhlaza.
Uma uvimba inja yakho, zama inani elincane likakholifulawa kuqala. Hlanza lokhu futhi ukuphakele.
Bese ubheka isilwane sakho. Uma inja yakho iba ne-flatulence, mnike itiye le-caraway noma le-fennel. Ungakwazi futhi ukubhucunga isisu sesilwane ukusiza ukukhulula igesi. Kulokhu, kungcono ukuyeka ukudla okuqhubekayo.
I-cauliflower ene-steam ibekezelelwa kangcono
Uma inja yakho ibekezelela ukholifulawa kahle, ungawuphakela ukholifulawa omncane ngezikhathi ezithile.
Nokho, ungalokothi ukweqise ngesixuku. Ukuze ube ohlangothini oluphephile, ungaxuba i-cumin egayiwe esiphakelini.
Kungcono kunokondla ikholifulawa iluhlaza, iyashiswa kancane bese igaywa. Ngale ndlela kuba lula ukuthi inja igaye.
Ukholifulawa ungaxutshwa kahle ne-quark noma amazambane bese wengezwa ekudleni.
I-Cauliflower iyimifino ethandwayo
Ekudleni okunempilo, isidingo sama-carbohydrate kufanele simbozwe ngezithelo nemifino. Imifino ikhethwa ngoba izithelo zinoshukela omningi.
Ikholifulawa, noma i-cauliflower njengoba yaziwa kanjalo, ingenye yezinhlobo zeklabishi. Uwuhlobo olukhethekile. Izimbali ezicishe zibe mhlophe zibukeka zihluke kakhulu phakathi kwama-bracts aluhlaza.
Lolu hlobo lwemifino ekuqaleni luvela e-Asia Minor. Ziye zatholakala kulo lonke elaseYurophu kusukela ngekhulu le-16. Ukholifulawa usuyingxenye ebalulekile yamamenyu ase-Italian nase-French. Okuncane nje okuvela ku-German kanye ne-Austrian cuisine.
Namuhla kukhona nezinhlobonhlobo ezimibalabala eziluhlaza noma ezinsomi. Okuhlukile yi-green Romanesco.
I-Cauliflower iyimifino engadini ethandwayo engavunwa kusukela entwasahlobo kuya ekwindla.
Imifino ayinempilo nje kuphela kithina bantu. Imifino nayo iwumthombo obalulekile womsoco kubangani bethu abanemilenze emine.
Ukholifulawa unothe ngamavithamini
Ukholifulawa unothe ngovithamini C. Uqukethe i-potassium, i-calcium ne-phosphorus ebalulekile. Inani le-calcium lohlobo olulodwa lwemifino liphezulu kakhulu.
I-Cauliflower nayo iqukethe i-iron, i-folic acid, ne-carotene. Okuqukethwe kwe-fiber nakho kuphezulu kakhulu.
Inikeza inja amavithamini namaminerali adingekayo ewadingayo ukuze ilawuleke umzimba.
Imicu yokudla iqinisekisa ukugaya okulawulwayo. Badlula emathunjini bengagayekile, bawahlanze ngenqubo. I-fiber yokudla iqinisekisa ukuthi indle inokungaguquguquki okufanele.
Akuzona zonke izilwane ezithanda ukholifulawa
Yondla ukholifulawa omusha kuphela. Lokhu ungakubona kalula ngokuthi amaqabunga aluhlaza futhi acwebile.
Ama-florets kufanele ahlanganiswe ngokuqinile futhi abe nombala omuhle omhlophe kuya kophondo lwendlovu.
I-cauliflower kufanele ibe yinhle futhi iqine ngokuphelele. Ingagcinwa esiqandisini cishe izinsuku ezimbili. Ngaphambi kokupheka, susa amaqabunga nesiqu. Ama-florets kuphela angaphakelwa.
Ungamangali uma inja yakho yenqaba iklabishi. Akuyona yonke inja ethanda iklabishi. Lokhu akuyona inkinga, nokho, njengoba kuneminye imifino eminingi izinja ezivunyelwe ukuyidla.
imibuzo ejwayelekile ukubuzwa
Ingabe ikholifulawa eluhlaza ilungele izinja?
Ukholifulawa ubekezelelwa kahle uma ubilisiwe noma ushisiwe. Ngenxa yengozi ye-flatulence, kufanele inikezwe izinja kuphela ngamanani amancane. Njengeminye imifino, i-cauliflower idinga ukuhlanzwa. Yile ndlela kuphela inja engazuza ngayo kumavithamini namaminerali abalulekile.
Yini enempilo ngokholifulawa?
Izithako: Inempilo futhi iphansi ngamakholori
Ukholifulawa uqukethe amaminerali amaningi kanye namavithamini B kanye novithamini C. I-Vitamin C ibalulekile kuzicubu ezixhumeneyo, isibonelo. Njengezinye izinhlobo eziningi zeklabishi, i-cauliflower nayo iqukethe inqwaba ye-vitamin K.
Yiziphi imifino egcwalisa izinja?
Ikhukhamba: Ukhukhamba uwukudla okulungele ukusiza izinja zehlise isisindo noma zihlale zisesimweni. Aqukethe ama-carbohydrate noma amafutha amancane noma angekho futhi futhi agcwele amavithamini C, K, no-B1, kanye ne-potassium, i-magnesium, i-biotin, nethusi.
Yini inja engayibekezeleli?
Amazambane, ama-aubergines notamatisi
Phakathi kwazo kukhona amazambane, ama-aubergine, notamatisi, okungowomndeni wakwanightshade. Zontathu ziqukethe ubuthi be-solanine, obuvela ngokuyinhloko ezindaweni eziluhlaza. Amazambane aluhlaza noma ahlumayo ayingozi kakhulu ezinjeni.
Ingabe imifino ebilisiwe izilungele izinja?
Ngoba imifino ephekiwe nezithelo ezinothe ngamavithamini kunikeza inja yakho izakhi ezibalulekile ezidingayo ukuze akheke kahle amathambo, ukukhula, kanye nokuphila kahle. Ukudla kwenja kungaqukatha kakhulu inyama. Ngaphezu kwalokho, isitsha sokudla kufanele sigcwaliswe ngamaphesenti angama-20-30 ngemifino.
Ngingakwazi ukunikeza inja yami izaqathi eziluhlaza?
Izaqathi ngokungangabazeki zinempilo futhi aziyingozi ezinjeni. Abukho ubufakazi bokuthi izinja azikwazi ukubekezelela izaqathi. Ngenxa yokuqukethwe kwazo okucebile kwezakhamzimba namavithamini, izaqathe zingaba negalelo elikhulu empilweni yezinja zethu.
Ingabe izinja zingagaya ukudla okuluhlaza?
Kunoma yikuphi, kubalulekile ukuthi uhlale uphatha ukudla okuluhlaza kwenja yakho, njengoba abangani abanemilenze emine bengenawo ama-enzyme okugaya imicu yemifino. Kungcono ubilise futhi uhlanze izithelo nemifino ngaphambi kokuphakela isithandwa sakho.
Yini izinja ezingadla uhlu?
Inani elincane lamazambane abilisiwe, irayisi, ne-pasta lingaphelela endishini yenja ngaphandle kokungabaza. Izaqathi, ukhukhamba, ama-apula, namajikijolo nakho kuyizinja ezithandwayo. Inyama ephekwe ngaphandle kwamafutha kanye ne-sauce nayo ibekezelelwe kahle futhi icebile kakhulu amaprotheni. Izinja eziningi nazo zijabule ngocezu lweqanda elibilisiwe noma ushizi.