Ukutya okunempilo - Ihlumelo laseBrussels

Amahlumela aseBrussels mancinci, ajikeleze, aluhlaza imifuno. Zihlala zihlala zi-intshi ezi-1 ukuya kwezi-2 (2.5 ukuya ku-5 cm) ububanzi. Bahlala kusapho lwekhaphetshu, ekwabandakanya i-kale, i-broccoli, imifuno ye-collard kunye nekholifulawa. Ngapha koko, amahlumelo aseBrussels abukeka njengekhaphetshu encinci, kodwa athambile.

Amahlumela aseBrussels athambile ekutyeni xa kuphekiwe; Banokuhanjiswa ngokuluhlaza xa benqunyiwe. Zizele zizondlo kwaye zinokubandakanywa kwizidlo ezininzi.

KUTHENI BAKULUNGELE WENA

Amahlumela aseBrussels agcwele iivithamini, iiminerali kunye nefayibha. Ungathembela kumahlumelo aseBrussels ukuxhasa amajoni akho omzimba, impilo yegazi kunye nethambo, kunye nokunye. Ukutya nje amahlumelo ambalwa aseBrussels kuya kukunika ivithamin C eninzi kunye nevithamin K.

Amahlumela aseBrussels aphezulu kwi-antioxidants, emva nje kwe-kale kunye nesipinatshi. Antioxidants zizinto ezinokukunceda uhlale usempilweni ngokuthintela ukonakala kweseli emzimbeni. Isiqingatha sendebe (i-120 milliliters, mL) yamahlumelo aphekiweyo aseBrussels aya kukunika phantse isiqingatha semali oyincomayo yemihla ngemihla yevithamini C.

Ezinye iivithamini kunye neeminerali zikwihlumelo laseBrussels, kubandakanya ivithamini A, i-potassium kunye nefolothi. Ukutya rhoqo ihlumelo laseBrussels kunye nemifuno efanayo kunokunceda ekuthinteleni imihlaza emininzi eqhelekileyo, nangona oku kungangqinwa.

Amahlumela aseBrussels azalisa kakhulu. Amagqabi apakishwe kwaye axinene. Ziphantsi kweekhalori, ke zinokukunceda ugcine ubunzima obunempilo. Ikomityi (240 mL) yamahlumelo aseBrussels inee-3 g (g) nganye yefayibha kunye neeprotheyini kunye neekhalori ezingama-75.

Ukuba uthatha ichiza elicoca igazi, i-warfarin (Coumadin), kusenokufuneka ukuba unciphise ukutya okutyayo okunovithamini K. Warfarin omninzi kwenza igazi lakho lingabi namahlwili. I-Vitamin K kunye nokutya okuqukethe i-vitamin K, kubandakanya nehlumelo laseBrussels, kunokuchaphazela indlela abasebenza ngokucheba ngayo igazi.

INDLELA ABALUNGISELELWE NGAYO

Ngaphambi kokuba upheke ihlumelo laseBrussels, qiniseka ukuba uhlamba kwaye uzicoce. Cima umphantsi onzima kwaye ususe nawaphina amagqabi angaphandle. Xa ucoca amahlumelo aseBrussels ngaphambi kokupheka, sika i-X-shape emazantsi emva kokucheba ezantsi ezinzima. Oku kuya kubanceda bapheke ngokulinganayo.

Amahlumela aseBrussels anokongezwa nakusiphi na isidlo kwaye alungiselelwe ngeendlela ezininzi ezilula, ezinje:

• Imicrowave Kwisitya esikhuselekileyo se-microwave kunye nekomityi yekota enye (i-60 mL) yamanzi malunga nemizuzu emi-4.
• Umphunga ngepani encinci esitovini ene-intshi (17 ml) yamanzi. Vala kwaye upheke imizuzu emi-5 ukuya kweli-10.
• Roast ngeoyile yomnquma kwipani yephepha kangangemizuzu engama-25 ukuya kwengama-30 kuma-400 ° F (204 ° C). Yongeza ityuwa encinci kunye nepepile, okanye ezinye izinongo ezifana neepepile ebomvu.
• Sauté ngaphezulu kwesitovu ngegalikhi kunye neoyile yeoyile. Yongeza inkukhu, amakhowa, okanye iimbotyi kwisidlo esinomdla. Yongeza ingqolowa epheleleyo okanye ipasta yefibre ephezulu ngokunjalo.

Amahlumela okubilisa i-Brussel akakhuthazwa kuba ivithamin C eninzi ilahlekile ngale ndlela yokupheka.

APHO UKUFUMANA I-BRUSSELS SPROUTS

Amahlumelo aseBrussels ayafumaneka unyaka wonke kwivenkile evelisa ukutya. Uya kuzifumana kufutshane ne-broccoli kunye neminye imifuno. Khetha amahlumela aseBrussels aqinileyo kwaye aluhlaza ocacileyo. Gwema amahlumela aseBrussels athambileyo okanye atyheli.

Beka ihlumelo laseBrussels kuluhlu lwakho lokuthenga ngeveki. Baya kuhlala kwifriji okungenani iintsuku ezi-3 ukuya kwezi-5.

UKUHLAZIYA

Zininzi izinto ezimnandi zokupheka zaseBrussels. Nantsi enye ukuzama.

Izithako

• Isiqingatha sephawundi (227 g) Amahlumelo aseBrussels
• Indebe yesiqingatha (i-120 mL) umhluzi wenkukhu, isodiyamu esezantsi
• Itispuni enye (5 ml) yejusi yelamuni
• Ithisipuni enye (5 mL) lwemostade emdaka (eqholiweyo)
• Ithisipuni enye (5 ml) i-thyme (eyomileyo)
• Indebe yesiqingatha (120 g) amakhowa (asikiwe)

Imiyalelo

1. Ukuhluma kweBrussels kuhlume kwaye kunqunywe kwisiqingatha. I-Steam kude kube yithenda, imizuzu engama-6 ukuya kwe-10, okanye i-microwave ephakamileyo imizuzu emi-3 ukuya kwe-4.
2. Kwimbiza engeyoyentonga, yisa umhluzi emathunjini.
3. Hlanganisa kwijusi yelamuni, lwesardard, kunye ne-thyme. Yongeza ama-mushroom.
4. Bilisa de umhluzi uncitshiswe ngesiqingatha, imizuzu emi-5 ukuya kwezi-8.
5. Yongeza amahlumela aseBrussels (okanye enye imifuno ephekiweyo).
6. Toss kakuhle ukuba ugqoke nge-sauce.

Umthombo: United States Isebe lezoLimo

Ukutya okunempilo - ikhaphetshu yaseBrussels; Amashwamshwam asempilweni - ihlumelo laseBrussels; Ukwehla kobunzima - ihlumelo laseBrussels; Ukutya okusempilweni - ihlumelo laseBrussels; Wellness - brussels ihluma

I-Academy yeZondlo kunye newebhusayithi yeDietetics. Isikhokelo somqali kwimifuno ebethelelayo. www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/the-beginners-guide-to-cruciferous-vegetables. Ukuhlaziywa ngoFebruwari 2018. Kufikeleleke ngoJuni 30, 2020.

Iwebhusayithi yeSebe lezoLimo laseMelika. Isikhokelo semveliso yamaxesha athile: Amahlumelo aseBrussels. snaped.fns.usda.gov/seasonal-produce-guide/brussels-sprouts. Kufunyenwe ngoJuni 30, 2020.

ISebe lezoLimo laseMelika kunye neSebe lezeMpilo laseMelika. Izikhokelo zoKutya kwabaseMelika, i-2020-2025. Umhla we-9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Ukuhlaziywa kweDisemba 2020. Kufumaneka ngoJanuwari 25, 2021.

• Isondlo