Ilayisi yeCauliflower iluncedo njani kwiMpilo yakho

Umxholo

• Umxholo wekhalori kunye ne-carb
• Iinyani ngesondlo
• Uyenza njani
• Imiyalelo yokupheka kunye nezitya
• Ukuzenzela ekhaya kunye nokuthengwa kwevenkile
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Icauliflower irayisi yindawo ethandwayo ephantsi ye-carb yerayisi eyenziwe ngokutshiza okanye ukugaya ukholifulawa omtsha.

Imveliso eveliswayo ayipheleli nje ukupakisha iivithamini kunye neeminerals kodwa ikwanenkangeleko kunye nokuziva kwerayisi-kwinxalenye yeekhalori kunye neecarbs. Ingatyiwa iluhlaza okanye iphekiwe.

Eli nqaku likuxelela yonke into oyifunayo malunga nekholifulawa yelayisi, kubandakanya inyani yayo yesondlo kunye nendlela yokwenza ngayo.

Umxholo wekhalori kunye ne-carb

Ngama-25 eekhalori ngekomityi nganye (i-107 gram) - zombini eluhlaza kunye nephekiweyo - irayisi yecauliflower ibonelela nje nge-10-20% yeekhalori onokuzilindela kwinani elifanayo lelayisi ephekiweyo. Kukwabaluleke kakhulu ukuhambisa amanzi, njengoko amanzi ebandakanya ngaphezulu kwe-90% yobunzima bayo (,,).

Uphando ludibanisa ikhalori ephantsi, ukutya okuxineneyo kwamanzi njengekholifulawa ukunciphisa umzimba, njengoko kunokunciphisa indlala kunye nokunyusa iimvakalelo zokugcwala. Zombini ezi zinto zinokunciphisa ikhalori yakho ().

Ukongeza, irayisi yecauliflower isezantsi kwii-carbs. Inika kuphela iigrama ezi-3 zee-carbs zekomityi nganye ngekomityi (i-107 gram) -amaxesha ali-18 ama-carbs ambalwa kunenani elifanayo lerayisi (,,).

Ixesha net carbs lilinganisa inani leecarbs umzimba wakho uphela usetyisa. Kubalwa ngokuthabatha iigrama zokutya zefayibha kwii-carbs zayo.

Ngelixa i-carbs ingomnye wemithombo yamandla ephambili yomzimba, abantu abaninzi balandela ukutya okuncinci kwe-carb njengokutya kwe-ketogenic ukuzama ukunciphisa umzimba. Kananjalo, irayisi yecauliflower inokuba luncedo ngokukodwa kubantu abafuna ukuhlahlisa ukutya kwabo.

Xa kuthelekiswa nerayisi eqhelekileyo, irayisi yecauliflower iphantsi kakhulu kwiikhalori kunye neecarbs. Oku kwenza ukuba kube lukhetho oluthandwayo kubantu abazama ukunciphisa umzimba okanye ukubukela ukutya kwabo i-carb.

Iinyani ngesondlo

Icauliflower irayisi ityebile kwizakhamzimba nakwimixube yezityalo eziluncedo. Ikomityi enye eluhlaza (107 gram) iqulethe ():

• Iikhalori: 27
• Iprotheni: 2 iigrem
• Amafutha: ngaphantsi kwe-1 gram
• IiCarbs: 5 iigrem
• Ifayibha: 2 iigrem
• Vitamin C: Iipesenti ezingama-57 zeXabiso leMihla ngemihla (DV)
• Umntu: I-15% ye-DV
• Vitamin K: I-14% ye-DV
• I-Pantothenic acid: I-14% ye-DV
• Vitamin B6: I-12% ye-DV
• Choline: I-9% ye-DV
• Imanganizi: I-7% ye-DV
• Potassium: I-7% ye-DV

Ifayibha ekwirayisi yecauliflower inceda ukondla iintsholongwane ezisempilweni emathunjini akho, ukunciphisa ukudumba kunye nokukhuthaza impilo yokwetyisa ().

Izifundo zidibanisa imifuno ecebile nefayibha efana nekholifulawa ukuya kumngcipheko osezantsi wezifo, ezinje ngohlobo lweswekile 2, umhlaza kunye nesifo sentliziyo. Ifayibha ikwakhuthaza iimvakalelo zokugcwala, ezinokunceda ukunciphisa umzimba (,,).

Ukongeza, icauliflower yenye yezona mithombo zezityalo zibalaseleyo ze-choline- isondlo esibalulekile entliziyweni yakho, kwisibindi, kwingqondo nakwinkqubo yemithambo-luvo (8).

Ngaphezu koko, njengeminye imifuno ye-cruciferous, ityebile kwi-glucosinolate kunye ne-isothiocyanate antioxidants, elwa nokudumba kwaye inokucothisa ukukhula komhlaza weseli (,,,).

Ezinye i-antioxidants, kubandakanya ivithamin C, flavonoids, kunye ne-carotenoids, unokunciphisa umngcipheko wezifo ezinjengesifo sentliziyo (,,,).

Icauliflower irayisi ngumthombo olungileyo wefayibha, i-choline, kunye nee-antioxidants ezahlukeneyo. Ityebile ngakumbi ku-vitamin C.

Uyenza njani

Icauliflower irayisi kulula ukuyenza.

Qala ngokuhlamba kunye nokomisa intloko yekholifulawa ngaphambi kokuba ususe imifuno. Emva koko usike intloko ibe ziziqwengana ezine ezinkulu kwaye uthabathe nganye nganye nganye ngebhokisi grater.

Imingxunya yobukhulu obuphakathi edla ngokusetyenziselwa ukugaya itshizi ithanda ukuvelisa iziqwenga ezixelisa ngokugqibeleleyo ukuthungwa kwerayisi ephekiweyo.

Ngenye indlela, ungasebenzisa i-grater attachment kwiprosesa yokutya, okanye i-pulse setting kwi-high-speed blender ukucoca i-cauliflower yakho ngokukhawuleza. Gcina ukhumbula nje ukuba obu buchule bunokwenza imveliso yokugqibela enqabileyo kancinci.

Emva kokuhluthwa, susa umswakama ogqithiseleyo kwilayisi ngokucinezela kwisitya sokutya okanye ithawula elikhulu lephepha. Oku kunceda ukuthintela ukugcwala.

Irayisi ye cauliflower yeyona nto ityiwayo intsha. Ngelixa inokufakwa efrijini ukuya kuthi ga kwiintsuku ezintlanu, inokuvelisa iphunga lesalfure elibi.

Ukupheka kunye nokuyiqanda kwangoko kungalinciphisa eli vumba. Irayisi ye-cauliflower inokukhuseleka ngokukhuselekileyo ukuya kwiinyanga ezili-12 (16).

Imiyalelo yokupheka kunye nezitya

Icauliflower irayisi yenza ukudibanisa okuninzi kwizitya ezininzi.

Ungayitya iluhlaza okanye uyisike kwi skillet enkulu. Ukwenza njalo, shushu isixa esincinci seoyile kubushushu obuphakathi, yongeza irayisi ngekholifulawa kunye neziqholo ozikhethileyo, kwaye ugqume ngesiciko. Awudingi ukongeza amanzi, njengoko le veggie sele ityebile ngamanzi.

Pheka imizuzu emi-5 ukuya kwezi-8, uvuselele ngamanye amaxesha, de ibe “iinkozo” zithambe kancinci.

Icauliflower irayisi yeyona ndawo ilungileyo endaweni yelayisi kunye nezinye iinkozo kwiitya ezifana nerayisi eqhotsiweyo, i-risotto, i-tabouleh, isaladi yelayisi, imifuno egxunyekweyo, i-sushi, i-rice fritters, kunye ne-fries-fries. Ungayongeza kwizitya ze-burrito, iisuphu kunye neekasseroles.

Ngolunye uhlobo olwahlukileyo, zama ukongeza icauliflower irayisi kwii-smoothies okanye uyisebenzise ukwenza isidudu okanye i-pizza crust.

Ukwenza irayisi ye-cauliflower, vele uthabathe okanye usike i-cauliflower eluhlaza nge-grater okanye iprosesa yokutya. Nangona kungcono ukuyitya isentsha, ungasifaka efrijini okanye uyiqande. Yenza enye into elungileyo kwilayisi kunye nezinye iinkozo kwiitya ezahlukeneyo.

Ukuzenzela ekhaya kunye nokuthengwa kwevenkile

Ivenkile ethengwe ngecauliflower irayisi ithatha indawo ekhawulezileyo yohlobo lwasekhaya. Kuyinto elula ngakumbi xa ungxamile okanye xa ikholifulawa entsha ingafumaneki.

Gcina ukhumbula ukuba imifuno emitsha iqala ukuphulukana nomxholo wezondlo xa sele usikiwe. Yiyo loo nto irayisi yecauliflower esandula ukupakisha izakhamzimba ngakumbi kuneevenkile ezithengiweyo ().

Umkhenkce unokuthintela okulahlekileyo kwezondlo-nangona umahluko phakathi kweefriji kunye neefriziwe kungangqineki ().

Gcina ukhumbula ukuba iinguqulelo ezithengiweyo evenkileni zinokwahluka kancinci kunambitheka kunye nokuthungwa xa kuthelekiswa nekholifulawa yelayisi eyenziweyo.

Thenga irayisi ngekholifulawa kwi-intanethi.

Ivenkile erayisi ethengiwe inokukugcinela ixesha ekhitshini. Nangona iindidi ezinqabileyo zingagcina izondlo ezingaphezulu kuneenguqulelo ezifrijiweyo, zombini iinketho zihlala zinezondlo njengeenguqulelo ezenziwe ngokwabo.

Umgca wezantsi

Icauliflower irayisi yindlela enesondlo kwirayisi ephantsi kweekhalori kunye neecarbs.

Inokude inike inani lezibonelelo, ezinje ngokunyusa ukuncipha, ukulwa nokudumba, kunye nokukhusela kwizifo ezithile. Ngaphezu koko, kulula ukuyenza kwaye inokudliwa iluhlaza okanye iphekiwe.

Ngexesha elizayo xa ucinga ngokupheka irayisi, cinga ukogquma yonke icauliflower endaweni yoko.