Ungayenza kanjani i-broccoli ibe mnandi futhi ibe nempilo

I-Brokholi iyinhlobonhlobo enempilo yeklabishi. Yize sinemvelaphi yezitshalo, siyenelisa futhi sinomsoco. Akumangazi ukuthi le mifino iyathandwa. Kulesi sihloko, ngizokutshela ukuthi ungapheka kanjani i-broccoli esihlwabusayo nesinempilo epanini, kuhhavini, kumpheki opheka kancane futhi oshisayo.

Iklabishi line-fiber eningi, amavithamini namaminerali. Kuphekwe ekhaya ngezindlela eziningi, kepha ukucubungula okulungile kuphela okusiza i-broccoli ukugcina inani layo. Kuhambisana kahle nazo zonke izinhlobo zokusanhlamvu nenyama. Yingakho kuvame ukutholakala kumasaladi noma kuphekwe njengesitsha eseceleni.

Ngizokwabelana ngamasu ayisishiyagalolunye ezinyathelo ngezinyathelo zokwenza imifino enempilo egcina izinzuzo. Ngithemba ukuthi uzokwazisa izindlela zokupheka ngokubaluleka kwazo futhi uzozisebenzisa.

Ake siqale nge-stewing. Iklabishi liphekelwa ngokushesha, futhi umphumela uba isidlo esinempilo futhi esihlwabusayo esibonakala ngobunono obuhle kanye nezinzuzo zezempilo. Ngipheka i-broccoli emanzini ngosawoti ongeziwe, yize ngivame ukusebenzisa neminye imifino.

Masenze i-broccoli ngokhilimu omuncu ekhaya, ozosebenza njengososo. Ngenxa kakhilimu omuncu, iklabishi lizoba lithenda futhi libe nempilo. Ngemuva kokudla ingxenye yesitsha, gcwalisa umzimba ngamavithamini.

• i-broccoli efriziwe 300 g
• ukhilimu omuncu 100 g
• amanzi 50 ml
• usawoti, izinongo ukunambitha

Amakholori: 92 kcal

Amaprotheni: 2.6 g

Amafutha: 7.1 g

Amakhabhohayidrethi: 5.8 g

• Ekuqaleni hluza bese ugeza i-broccoli ngamanzi amaningi, bese uhlukanisa amahlumela.

• Thumela iklabishi elilungisiwe epanini elifudumele, uthele amanzi, usawoti bese ubila okwesithathu kwehora emlilweni omncane.

• Thumela ukhilimu omuncu esikhwameni, ugovuze bese upheka imizuzu emihlanu.

• Lapho ukhonza, fafaza i-broccoli eyisitshulu ngezinongo nendawo yokuphaka izitsha.

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Manje ngizokwabelana ngamaqhinga ambalwa. Ukusheshisa ukukhipha amakhambi, khipha i-broccoli ephaketheni, ufake esitsheni esijulile bese umboza ngamanzi. Khipha amanzi kamuva, bese usebenzisa iklabishi ngemuva kokuwasha njengoba kuhlosiwe.

Ungayipheka kanjani i-broccoli kuhhavini - zokupheka ezi-3

Kubantu abaningi, i-broccoli iyinhlobo yeklabishi eyintandokazi. I-inthanethi nezincwadi zokupheka zinikeza izindlela zokupheka eziningi. Bekufanele ngipheke imifino ngezindlela ezahlukahlukene, kepha izitsha ezibhakwe kuhhavini bezihlala zihola phambili.

Sebenzisa imifino ebhakiwe ukuhlobisa itafula futhi ubonise izivakashi zakho amakhono akho okupheka. Ngikholwe, isidlo esinjalo somkhosi sizokwanelisa isifiso sabo sokudla amaphesenti ayikhulu.

Inombolo yokupheka 1 - Broccoli enoshizi

Izithako:

• Iklabishi - 500 g.
• Ushizi onzima - 150 g.
• Amaqanda - ama-2 ama-PC.
• Ubisi - 1 ingilazi.
• Uwoyela wemifino - 2 tbsp. izinkezo.
• Upelepele nosawoti.

Ukupheka:

1. Hlanza i-broccoli, linda ukuthi uketshezi luphume, uhlukanise ngama-inflorescence. Thela uwoyela epanini bese uthosa imifino. Dlulisela kwisikhunta ngemuva kwemizuzu emihlanu.
2. Kwesinye isitsha, shiza ushizi, uthele ubisi bese usebenzisa amaqanda. Ngosawoti nopelepele, gxuma ingxube ize ibushelelezi.
3. Thela i-broccoli ngokwakhiwa okuvelayo bese ufaka isikhunta kuhhavini osushise ngaphambi kwamadigri angamakhulu amabili. Ngemuva kwemizuzu engamashumi amabili, susa, uhlobise ngamakhambi bese ukhonza.

Mangaza kokubili isivakashi esingajwayelekile kanye ne-gourmet eneresi yereshi. Lapha uzofunda ukuthi ungapheka kanjani amahlumela eBrussels, angaphansi kakhulu kwe-broccoli ngokwezinzuzo nokunambitheka.

Inombolo yokupheka 2 - Broccoli enamazambane

Izithako:

• Iklabishi - 100 g.
• Amazambane - ama-4 ama-PC.
• Ukholifulawa - 200 g.
• Ubisi - 50 ml.
• Ushizi onzima - 100 g.
• Upelepele nosawoti.

Ukulungiselela:

1. Geza amazambane, ufake ishidi lokubhaka ubhake lonke kuhhavini ngama-degree angama-200. Ihora lanele.
2. Ngenkathi amazambane epheka, hlukanisa iklabishi ngamahlumela bese ubilisa. Sika amazambane abhakwe ngesigamu, khetha uginindela, uhlanganise ne-broccoli bese uqeda.
3. Thela ubisi kusisindo esiwumphumela, engeza ushizi chips, pepper kanye nosawoti. Ngemuva kokuxuba, uthola isisindo esifanayo.
4. Gcwalisa izikebhe zamazambane ngengxube, bese ufaka isigaxa seklabishi ngaphezulu. Fafaza noshizi ubhake. Isikhumba esibomvu siyinkomba ekulungele.

Inombolo yokupheka 3 - Broccoli enokhilimu

Izithako:

• I-Brokholi - 400 g.
• Ukhilimu - 500 ml.
• Ushizi onzima - 150 g.
• Ufulawa - 1 tbsp. isipuni.
• Ibhotela, upelepele nosawoti.

Ukulungiselela:

1. Nqamula ama-inflorescence eklabishi kuziqu bese ubilisa. Hlanganisa amanzi, bese ulahla i-broccoli ku-colander bese udlulisela kwisikhunta. Dlulisa ushizi nge-grater ekhuni.
2. Ncibilikisa ibhotela esikhwameni esiphakathi, engeza ufulawa bese uthosa imizuzu emithathu emlilweni omncane. Thela ukhilimu epanini lokuthosa, bese uletha ubunzima obubangelwa ngamathumba.
3. Thela ushizi kusisindo esinokhilimu futhi, uvuselele, upheke uze uncibilike. Thela isosi phezu kweklabishi. Kusele ukuthumela ifomu kuhhavini. Pheka ngama-degree ayi-180 imizuzu engama-25.

Ukulungiswa kwevidiyo

Uma uthanda le mifino, qiniseka ukuzama izindlela zokupheka. Angikushiyi ngaphandle ukuthi izitsha ngeke zikumangaze, kepha amaphesenti ayikhulu azosiza ukwehlukanisa imenyu yansuku zonke. Ngicabanga ukuthi lobu buciko bokupheka buzokuheha. Ngeke ngithi balungiselela ngokushesha, kepha umphumela uzonxephezela isikhathi esichithwe. Uma ufuna okuthile okunenhlanzi, pheka isalmoni kuhhavini.

Ukupheka i-broccoli epanini

Izitsha ezahlukahlukene zilungiswa kusuka ku-broccoli: isobho, isitshulu, amasaladi kanye ne-casseroles, noma isitsha esiseceleni esigcwalisa isifundo esikhulu. Ipani lokuthosa, elisetshenziswa ngumpheki omuhle, lithatha indawo yanoma iyiphi enye into. Kuyasiza ukubilisa, ukubhaka, ukuthosa, ukomisa nokudla ukudla okuhlukahlukene.

Izithako:

• I-Baton - ama-0.5 ama-PC.
• Iqanda - 1 pc.
• I-Brokholi - 200 g.
• Usawoti.

Ukulungiselela:

1. Geza iklabishi bese uyihlunga kuma-inflorescence. Bese ubilisa amahlumela. Into esemqoka ukungawenzi ngokweqile, ngaphandle kwalokho uthola iphalishi.
2. Shaya iqanda. Ngikwenza nomxube. Uma le ndlela ingatholakali, sebenzisa imfoloko. Kuthatha isikhathi eside ukushaya.
3. Susa uqweqwe esinkweni uluhlephule ube izingcezu ezincane. Ngemuva kokufaka isinkwa epanini lokuthosa, somise, bese usigaya kwi-blender.
4. Gingqa imifino emaqandeni nakuma-crackers, gazinga emafutheni. Isikhathi sokuthosa sincike ebunzimeni besiqu se-inflorescence. I-broccoli eqediwe kufanele kube lula ukuhlafuna futhi ibe yisixuku.

Ukuhlobisa kulungile, unakekele inkambo eyinhloko. Ngincoma ukuhlanganisa iklabishi ethosiwe namazambane noma i-buckwheat.

Iresiphi yevidiyo

Iresiphi ye-Multicooker broccoli

I-Brokholi yayitshalwa eRoma lasendulo. Isikhathi esiningi sidlulile, kepha lolu hlobo lweklabishi lusathandwa namanje. Iqukethe amavithamini amaningi nezinto ezibalulekile emzimbeni. I-Brokholi ingumthombo wamaprotheni agcwele ama-amino acid, ngaphandle kwawo umzimba womuntu awukwazi ukusebenza.

Imifino ithuthukisa ukusebenza kwezitho ezibalulekile, kufaka phakathi isibindi, inhliziyo nesisu. Inomphumela omuhle emisebenzini yesistimu yezinzwa. Kodwa-ke, inqobo nje uma iphekwe kahle, ngokwesibonelo, kwi-multicooker.

I-Brokholi ephekwe ku-multicooker igcina izakhamzimba. Kuzothatha umzamo omncane nesikhathi ukuthola imiphumela.

Izithako:

• Iklabishi - 1 kg.
• Amafutha emifino - 1 isipuni.
• Ibhotela - 3 tbsp. izinkezo.
• Amanzi - 0.5 izinkomishi ze-multicooker.
• Upelepele nosawoti.

Ukulungiselela:

• Ekuqaleni kokupheka, thela uwoyela esitsheni se-multicooker. Uma uhlose ukusebenzisa i-broccoli efrijini, angikukhuthazi ukuyikhipha kabusha. Thumela iqhwa esitsheni.
• Faka amanzi, faka ibhotela nosawoti kanye nopelepele maphakathi neklabishi. Kuhlala ukwenza kusebenze imodi ye- "Pilaf" okwesithathu kwehora. Ungavuli isivalo noma uvuse imifino ngesikhathi sokupheka. Ngemuva kwengxenye yesithathu yehora, beka phansi bese ukhonza.

Phaka isidlo esiphelile ngesidlo senyama - unogwaja, ingulube noma i-grouse yokhuni.

Ubuchwepheshe obulandelayo busiza ukulungisa iklabishi, elifanele isaladi noma ukusikwa kwemifino. Ukudla i-broccoli ebilisiwe kuhlanza umzimba futhi kukhiphe umswakama nosawoti okweqile. Izazi zokudla okunomsoco zincoma ukuthi kudliwe abesifazane abazama ukunciphisa umzimba kanye nabesifazane abakhulelwe.

I-Broccoli ne-apula isaladi

Isaladi yindlela ethandwayo yokulungiselela engahlanganiswa nokudla okuhlukahlukene futhi igcine izinzuzo zayo nokunambitheka kwayo. Umphumela uba isaladi ezoba nendawo kunoma yiliphi itafula.

Izithako:

• I-Brokholi - 300 g.
• Ama-apula - 100 g.
• I-Dill - 50 g.
• Ulamula - 1 pc.
• Usawoti namafutha omnqumo.

Ukulungiselela:

1. Geza iklabishi bese uliqaqa libe ama-inflorescence. Qhubeka ngokucophelela, ngaphandle kwalokho ama-inflorescence azohlakazeka abe yizimbali. Faka izigaxa emanzini abilayo.
2. Ngemuva kwesikhashana, thumela ama-inflorescence epanini. Ngemuva kwemizuzu engu-2, susa ibhodwe esitofu bese ukhipha amanzi.
3. Cwecwa ama-apula ahlanziwe bese ususa imbewu. Sika izithelo zibe izingcezu eziphakathi. Geza usike idill, ugeze ulamula bese usika ube izingcezu ezincanyana ngesikhumba.
4. Kusele ukuhlanganisa ukudla okulungiselelwe, uhlanganise uthele ngamafutha.

Ngiphaka isaladi le-broccoli kupuleti lokuphaka njengokudla okuzimele. Faka ama-chickpea cutlets noma i-falafel uma ufisa.

I-Broccoli ku-batter

Noma imuphi umama wekhaya, ebona ama-inflorescence e-broccoli esitobhini sesitolo, uyaqonda ukuthi awusizo kakhulu, kepha hhayi wonke umuntu othenga imifino.

I-Brokholi, kungakhathalekile ukuthi hlobo luni lokucubungula nokulungiselela indlela, ithenda futhi limnandi. Ngiphakamisa iresiphi elula nenempilo yeklabishi ku-batter, ebonakala ngenani elincane lama-calories futhi izokuthokozisa ngoqweqwe lwe-crispy. Noma ungenalo ulwazi lokupheka imifino, bhekana neresiphi.

Izithako:

• I-Brokholi - ikhanda elilodwa
• Amafutha emifino - 1 ingilazi.
• Amafutha omnqumo - 2 wezipuni izinkezo.
• Ufulawa - 150 g.
• Amaqanda - ama-2 ama-PC.
• Ushukela - 1 tsp.
• Usawoti kanye nopelepele.

Ukulungiselela:

1. Thela amanzi phezu kweklabishi, susa amaqabunga bese uhlukanisa ngama-inflorescence. Beka amahlumela alungisiwe emanzini abilayo bese upheka imizuzu emibili. Susa emanzini bese ubeka ku-colander ukukhipha amanzi.
2. Ngenkathi amafihlizi epholisa, lungisa inhlama. Ukuze wenze lokhu, shaya amaqanda, uhlanganise nezinye izithako ngaphandle kukawoyela wemifino, engeza amanzi amancane abilisiwe bese wenza inhlama efana nokhilimu omuncu.
3. Sishisa uwoyela we-sunflower epanini elijulile. Usebenzisa imfoloko, cwilisa i-inflorescence enhlama bese uyifaka emafutheni abilayo. Izingcezu ngazinye kufanele zintante ngokukhululekile emafutheni. Lokhu kuzoqinisekisa ukuthi inhlama iphekiwe.
4. Ngemuva kokuqhekeka, susa ama-inflorescence epanini bese ubeka kupuleti elimbozwe nge-napkin. Lokhu kuzosiza ukuthi i-broccoli isuse uwoyela oweqile.

Iresiphi yevidiyo

Ngincoma ukukhonza okujabulisa ukupheka etafuleni kanye nezilayi zotamatisi abasha nososi omuncu kakhilimu. Ngikholwe, ukwelashwa okumnandi futhi okumnandi kuzojabulisa umndeni futhi kube lusizo.

Ukupheka i-broccoli ngeqanda

Ngipheka ukudla kwasekuseni okumnandi nokunomsoco, kufaka phakathi i-broccoli neqanda. Kuthatha isikhathi esincane nomzamo ukulungiselela ibhulakufesi elilula, futhi umphumela uyamangalisa.

Uma uthanda amaqanda aqhekeziwe, ngosizo lobungcweti, ungahlukanisa kalula imenyu futhi wenze ukudla kwakho kube nempilo. Ngenxa yokubukeka kwayo okukhanyayo, i-broccoli eneqanda izokujabulisa ekuseni. Ngenxa yalokho, uzoba nomusa nsuku zonke.

Izithako:

• I-Brokholi - 200 g.
• Amaqanda - ama-2 ama-PC.
• I-Garlic - i-1 wedge.
• Usawoti, pepper, uwoyela.

Ukulungiselela:

1. Hlanganisa iklabishi kuma-inflorescence bese ubilisa imizuzu emihlanu, ngemuva kokufaka usawoti omncane emanzini.
2. Susa emanzini bese ucwilisa emanzini abandayo. Faka iqhwa emanzini uma kungenzeka. Njengomphumela, umthunzi wokuqala uzohlala futhi ube crispy.
3. Hlanza i-clove kagalikhi, uthathe izingcezu ezincane bese uthumela ku-skillet esishisayo kanye neklabishi, uthathe izingcezu ezincane. Fry konke kancane.
4. Thela amaqanda kuklabishi bese ufaka usawoti kanye nopelepele. Asikho isikhathi esiqondile sokuthosa, siqondiswe ukunambitheka. I-broccoli eyosiwe, embozwe, uma kunesidingo.

Ukukhonza umsebenzi wobuciko etafuleni kanye nama-croutons, ukwanelisa izidingo zawo wonke amakhaya. Kodwa-ke, uma unesibindi nomcabango, zama iresiphi ngokungeza imikhiqizo emisha.

Izinzuzo ze-broccoli zomzimba

I-Broccoli iklabishi le-asparagus elivela e-Italy. Lesi sitshalo asesabi isithwathwa esilula futhi sinikeza isivuno esihle kakhulu. Ilusizo olukhulu futhi kokunye ayibuyiseki. Akukho ukuphikisana okukhethekile komzimba.

I-Brokholi ingumthombo wama-multivitamin abalulekile. Kunconywa iklabishi ukuthi lisetshenziswe ekwindla nasebusika lapho amasosha omzimba entengantenga. I-Asparagus iklabishi iqukethe i-ascorbic acid eningi nosawoti wamaminerali. Kuwusizo kubantu abahlushwa i-urolithiasis noma i-gout.

Lolu hlobo lweklabishi luvikela inhliziyo futhi luqukethe izinto ezibalulekile, kufaka phakathi i-methionine ne-choline, elawula amazinga e-cholesterol egazini. Lokhu kusho ukuthi i-broccoli ivimbela ukuthuthukiswa kwe-angina pectoris, umfutho wegazi ophezulu nezinye izifo zenhliziyo.

I-Asparagus iklabishi iyi-biostimulant yemvelo. Ngenxa yokulandela ngomkhondo izinto namahomoni ezitshalo, ithuthukisa ukuhamba kwesisu futhi ivimbela ukuqunjelwa kanye nama-hemorrhoids.

Ososayensi muva nje bathole enye impahla ethokozisayo. Ukusetshenziswa njalo kweklabishi kusiza ekwelapheni iziguli ezinesifo semisebe noma ezinezimpawu zamathumba amabi.

Ngokwemiphumela yezifundo zaselebhu, izinto zokwelapha namavithamini, acebile nge-asparagus, anciphisa ukuguga. Lokhu kungenxa yokuthi ukudla i-broccoli kusiza umzimba ukuqeda imfucuza. Ngesisekelo seklabishi, kudliwe ukudla okusiza ukulwa ngempumelelo nokukhuluphala.

Ngincoma ukusebenzisa ulwazi olutholakale ekusebenzeni - le yindlela yokudla okunempilo nokunambithekayo, empilweni yomzimba.

Bukela ividiyo: Uma Ingane Ithi Unayo Yini Intombi, Yiphendule Kanje (Septhemba 2024).