Icauliflower iyancipha kwaye ithintela umhlaza

Umxholo

• Ulwazi ngesondlo
• Iresiphi yeCauliflower Pizza
• I-Cauliflower Rice Iresiphi
• Iresiphi yekholifulawa okanye gratin

Icauliflower ngumfuno osuka kusapho olunye njenge-broccoli, kwaye lukhetho olukhulu ekusebenziseni ekudleni kokunciphisa umzimba, njengoko ineekhalori ezimbalwa kwaye ityebile kwifayibha, enceda ukugcina ukumila kwaye ikunike ukwanela ngakumbi.

Ukongeza, njengoko inencasa engathathi hlangothi, inokusetyenziswa kwiindlela zokupheka ezahlukeneyo ezinje ngeesaladi, iisosi, isiseko seepitsa ezifanelekileyo kunye nokutshintsha irayisi kwizidlo ezisezantsi zecarb.

Izibonelelo zezempilo eziphambili zekholifulawa zezi:

1. Nceda unciphise umzimba, njengoko ityebile kwifayibha kwaye ineekhalori ezimbalwa, inceda ukukunika ukondla ngaphandle kokunyusa iikhalori zokutya kakhulu;
2. Ukuphucula ukuhamba kwamathumbu, ngenxa yomxholo wefayibha;
3. Thintela umhlaza, njengoko ityebile kwii-antioxidants ezinjengevithamini C kunye nesulforan, ekhusela iiseli;
4. Gcina impilo yemisipha, kuba iqulethe umxholo ophezulu we potassium;
5. Ukuphucula ulusu kunye nokomeleza amajoni omzimba, ngenxa yomxholo wayo ophezulu we-anti-oxidants;
6. Uncedo kwi unyango lwe-gastritis, kuba iqulethe i-sulforaphane, into enciphisa ukukhula kwe-H. pylori bacteria;
7. Gcina impilo yethambo, Ngokuqulatha ivithamin K kunye ne potassium.

Ukukhetha icauliflower esandula ukwenziwa, umntu kufuneka akhangele eqinileyo, engenamabala amthubi okanye omdaka ngombala, kwaye anamagqabi aluhlaza aqhotyoshelwe ngokuqinileyo esiqwini. Jonga kwakhona izizathu ezisixhenxe zokutya i-broccoli.

Ulwazi ngesondlo

Le theyibhile ilandelayo ibonelela ngolwazi lwesondlo nge-100 g yekholifulawa eluhlaza kunye nephekiweyo.

Ikholifulawa okanye imayikhroweyitha ebilayo xa ibila iyanceda ukugcina iivithamini kunye neeminerals. Ukunceda ukugcina umbala wawo omhlophe, yongeza icephe enye yobisi okanye yejusi yelamuni emanzini, kwaye ungapheki ikholifulawa kwialuminium okanye iimbiza zentsimbi.

Iresiphi yeCauliflower Pizza

Izithako:

• Ikholifulawa enye ene-steamed
• Iqanda eli-1
• 1 indebe ye-mozzarella
• Iipuniwe ezi-3 zesosi yetumato
• I-200 g ye-mozzarella cheese
• 2 iitumato ezisikiweyo
• Onion itswele itswele
• Pepper ipepile ebomvu kwimicu
• 50 g yeminquma
• Ityuwa, ipepile, amagqabi e-basil kunye ne-oregano ukungcamla

Imo yokulungiselela:

Pheka kwaye, emva kokupholisa, gaya ukholifulawa kumqhubekekisi. Beka kwisitya, yongeza iqanda, isiqingatha seshizi, ityuwa nepepile, uxube kakuhle. Gcoba ipani ngebhotolo kunye nomgubo, kwaye ubume intlama yekholifulawa ibe yimilo ye-pizza. Beka i-oveni eshushu ngaphambili nge-220 ° C kangangemizuzu eli-10 okanye de imiphetho iqale ukuba mdaka. Susa kwi-oveni, yongeza isosi yetumato, isonka samasi, iitumato, itswele, ipepile kunye neminquma, ubeke i-oregano, amagqabi e-basil kunye neoyile yomnquma ngaphezulu. Bhaka kwakhona eminye imizuzu eli-10 okanye de itshise inyibilike. Le pizza inokugcwaliswa ngezithako ozikhethileyo.

I-Cauliflower Rice Iresiphi

Izithako:

• ½ icauliflower
• ½ ikomityi yetiwe itswele iti
• 1 i-clove yegalikhi echotshoziweyo
• 1 icephe iparsley enqunqiweyo
• Ityuwa kunye nepepile emnyama ukunambitha

Imo yokulungiselela:

Hlamba kwaye womise icauliflower emanzini abandayo. Emva koko, thambisa icauliflower kumjelo omdaka okanye ubethe kumqhubekekisi usebenzisa umsebenzi wokubetha de kube kungqinelana okufanayo nelayisi. Kwipani yokutshiza, songa itswele kunye negalikhi, yongeza ukholifulawa kwaye mayiyeke idibanise malunga nemizuzu emi-5. Ityuwa, ipepile kunye neparsley.

Iresiphi yekholifulawa okanye gratin

Le recipe ilungele ukulwa nomhlaza kuba inezinto ezimbini ezinceda ukuthintela kunye nokulwa nomhlaza, eziyi-sulforaphane kunye ne-indole-3-carbinol.

I-Sulforaphane iyanceda ekuveliseni ii-enzymes ezisusa ityhefu emzimbeni, ngelixa i-indole-3-carbinol inciphisa amanqanaba e-estrogens emzimbeni, othi xa unyisiwe, ungakhokelela ekubonakaleni kwamathumba.

Izithako:

• Ikholifulawa enye
• 1 iglasi kunye nesiqingatha sobisi
• 1 icephe yeoli yeoli
• 1 icephe yomgubo
• Iipuni ezine ze-Parmesan zitshizi
• Iipuniwe ezi-2 zezonka ezisikiweyo
• ityuwa

Imo yokulungiselela:

Hlamba ikholifulawa emva kokususa amagqabi. Beka yonke ikhaphetshu epanini, uyigubungele ngamanzi ashushu agalelwe ityuwa uze nawo emlilweni ukuze upheke. Emva kokupheka, susa emanzini, ukhuphe kwaye ucwangcise kwi-pyrex e-oiled enzulu.

Nyibilikisa umgubo wengqolowa ebisini, uvune ityuwa upheke. Gquba ide ibe mfutshane, yongeza icephe leoyile kunye netshizi, xuba kakuhle kwaye ususe. Sasaza ukhilimu phezu kwekholifulawa, ufefe isonka kwaye uthathe i-oven ukuze uhlazeke.