Ziziphi iiNzuzo ngeMpilo yeCauliflower?

Umxholo

• Ikholifulawa 101
• Iinyani ngeCauliflower
• IziBonelelo zezeMpilo zeCauliflower
• Ukukhuthaza ukwetyisa okunempilo
• Ngamana unganciphisa umngcipheko womhlaza
• Ukukhuthaza iMpilo yeNerve
• Uncedo lokunciphisa umzimba kunye noLawulo
• Ubungozi obunokubakho beCauliflower
• Ukukhetha, ukuTya, kunye nokutya ikholifulawa
• Uphengululo lwe

Enkosi kwiprofayili yayo etyebileyo yezondlo kunye nokuguquguquka ekhitshini, icauliflower iye yathandwa "ngokungenangqondo * kule minyaka imbalwa idlulileyo- kwaye ayimisi ngalo naliphi na ixesha kungekudala. Umzekelo: Irayisi yekholifulawa kunye nepizza yekholifulawa azisadlali nje ngoku, kodwa sele ziyinxalenye yesiqhelo. Kodwa ngaba ikholifulawa isempilweni njengoko wonke umntu esenza ukuba ibe njalo?

Naku ukuntywila nzulu kwinto eyenza le veggie yecruciferous ifanele ukuduma kwivenkile enkulu, ilandelwa ziindlela ezivunyiweyo zokonwaba.

Ikholifulawa 101

I-Cauliflower yimifuno e-cruciferous enentloko eshinyeneyo, emhlophe-emhlophe eyaziwa ngokuba yi "curd" eyenziwe ngamakhulu eentyatyambo ezincinci ezingaphuhliswanga, ngokutsho kweSebe lezeMpilo lase-Iowa. (Yiyo ke loo nto "intyatyambo" egameni layo. Ingqondo = ivuthelwa.) Ngelixa udidi olumhlophe luqheleke kakhulu, kukwakho ii-cauliflowers zeorenji, eziluhlaza, nezimfusa, ngokutsho kwesazi sezidlo esibhalisiweyo uAlyssa Northrop, M.P.H., R.D., L.M.T. Njenge veggie enqamlezileyo, icauliflower inxulumene nekhaphetshu, ihlumelo laseBrussels, itheniphu, imifuno ecolor, i-kale, kunye ne-broccoli- zonke ziyinxalenye Ibrassicaceae usapho, ngokweNkqubo yezeMpilo yaseMayo.

Iinyani ngeCauliflower

Kukho isizathu sokuba icauliflower ibe yivenkile yesuphamakethi phantse ubusuku bonke: isondlo se-AF. Ngokukrakra, kuphuphuma ngezakhamzimba, izimbiwa, kunye neevithamini, kubandakanya i-riboflavin, i-niacin, kunye nevithamini C. Kukwakho ne-antioxidants, enkosi kwi-vitamin C yayo kunye ne-carotenoids (i-pigment yezityalo ezijika zibe yi-vitamin A emzimbeni).

Kodwa nantsi into eyenza ikholifulawa kunye nayo Brassicaceae Yindyebo eyahlukileyo: Bazizityebi kwii-glucosinolates, izinto ezinesalfure ezinee-antioxidant iipropathi, ngokophando olupapashwe kwi Ukuthintela ukutya kunye neNzululwazi yokutya. Amakhompawundi, afunyanwa ikakhulu kwimifuno ebethelelweyo, ikwaxhasa ukuxothwa kunye nokunciphisa ukudumba emzimbeni, utsho u-Aryn Doll R.D.N., ingcali yezokutya ebhalisiweyo kunye neNgcali yeMfundo yeSondlo kwi-Natural Grocers. (BTW, "i-detoxification" kulo mongo ibhekisela ekwenzeni iikhompawundi ezinokuthi zibe yingozi, ezifana ne-carcinogens, i-toxicosis encinci. I-Glucosinolates idlala indima ngokubangela ukuba i-enzyme ye-detoxifying efunekayo ukwenza oku kwenzeke, ngokutsho kokuhlaziywa kwe-2015.)

Nantsi iprofayili yesondlo yekomityi enye yekolifulawa eluhlaza (~ 107 gram), ngokwe-United States Isebe lezoLimo:

• Iikhalori ezingama-27
• 2 grams protein
• 1 gram amanqatha
• 5 grams iicarbohydrates
• 2 grams zefiber
• 2 iigrem iswekile

IziBonelelo zezeMpilo zeCauliflower

Ngoluhlu olubanzi lwezondlo eziyimfuneko, icauliflower sisityalo esiphilileyo esiphilileyo. Ngaphambili, izibonelelo zezempilo zecauliflower, ngokweengcali zokutya kunye nophando lwenzululwazi.

Ukukhuthaza ukwetyisa okunempilo

Imifuno yeyona mithombo ilungileyo yefayibha, kwaye ngeigram ezi-2 kwikomityi nganye, icauliflower iyahlukile. Ezi ziindaba ezimnandi kumzila wakho wamathumbu, njengoko "ifayibha ixhasa impilo yokwetyisa ngokugcina amathumbu rhoqo," utshilo u-Bansari Acharya R.D.N., ingcali yezondlo ebhalisiweyo kwi-Food Love. Icauliflower iqulethe zombini ifayibha enyibilikayo kunye engenakunyibilika, yongeza iDoll, nangona ityebe ngakumbi kwifayibha engenakunyibilika, enganyibiliki emanzini. “Ungacinga ngefiber enganyibilikiyo njengomtshayelo otyhutyha umjelo wakho wokugaya ukuze ugcine ukutya kunye nenkunkuma ihamba,” uyachaza. "Yongeza ubuninzi kwizitulo, ezixhasa ukuhamba kunye nokuhamba rhoqo." Kwiphepha leflip, ifayibha enyibilikayo yenza nyibilika emanzini, uyila into efana nejeli ecothisa ukwetyisa kwaye ikugcine ugcwele. (Inxulumene: Ezi zibonelelo zeFayibha ziyenza eyona nto ibalulekileyo kwisondlo sakho)

Ngamana unganciphisa umngcipheko womhlaza

Ngenxa yokuba zigcwele izondlo ezilungele wena, ikholifulawa kunye neminye imifuno ye-cruciferous ngoku iphononongwa kwiipropati ezinokuthi zichase umhlaza, ngokutsho kweNational Cancer Institute. Icauliflower, ingakumbi, ine "concentrations rich" ye antioxidant compounds, kubandakanya ivithamin C, beta-carotene, kunye ne phytonutrients ezifana ne quercetin kunye ne kaempferol, utshilo uDoll. (Isikhumbuzi esikhawulezayo: i-antioxidants yenza i-radicals yamahhala, i-aka molekyuli eyingozi enokunyusa uxinzelelo lwe-oxidative-kwaye ke, yandisa umngcipheko weemeko ezingapheliyo kunye nomhlaza - xa ziqokelela kwaye ziphuma kulawulo.)

Zonke iiglucosinolates kwiimvumba ezibethelelweyo zinokuboleka isandla. Xa ulungiselela (okt ukusika, ubushushu), ukuhlafuna, kwaye ekugqibeleni ukucola icauliflower, umzekelo, iiglucosinolates ziqhekeziwe zaba yimixube enje nge-indoles kunye ne-isothiocyanates - zombini ezi zinto zifunyenwe zinqanda ukukhula komhlaza kwiigundane kunye neempuku, ngokweNCI. Ngaphezu koko, uhlobo olunye lwe-isothiocyanate (sulforaphane) lubonakalisiwe ukuthintela ukuphindaphindeka kweeseli zomhlaza we-ovari kwisifundo seelebhu se-2018 kunye neeseli zomhlaza wekolon kufundo lwelebhu lwango-2020. Nangona kunjalo, uphando olongezelelweyo ngabantu luyimfuneko. (Inyani eyonwabileyo: izihluma ze-broccoli zikwatyebile kwi-sulforaphane.)

Ukukhuthaza iMpilo yeNerve

Xa kuziwa kwizibonelelo zezempilo zecauliflower, awungekhe ulibale ngamanqanaba ayo aphezulu e-choline, isondlo esibalulekileyo esinceda ingqondo yakho kunye nenkqubo ye-neva ukuba ilawule inkumbulo, imood, kunye nolawulo lwemisipha, phakathi kweminye imisebenzi, ngokweZiko leSizwe wezeMpilo. I-Choline ikwagqalwa “njengebhloko yokwakha eyimfuneko ye-acetylcholine, iiseli zemithambo-luvo yomthunywa wekhemikhali ezisetyenziselwa ukunxibelelana omnye komnye,” ichaza iNorthrop. I-Acetylcholine ibalulekile kwimemori kunye nokuqonda-kakhulu, enyanisweni, ukuba "amanqanaba asezantsi ayanyaniswa nesifo se-Alzheimer," utshilo uNorthrop (kunye ne-NIH, malunga naloo nto).

I-Sulforaphane inomqolo kweli sebe, nayo. Iziphumo zomhlaza wokulwa nesifo somhlaza kunye neziphumo ezichasayo zinokunciphisa ukukhula kweengxaki ze-neurodegenerative, kubandakanya isifo sika-Alzheimer, isifo sika-Parkinson, kunye ne-multiple sclerosis, ngokutsho kovavanyo lwe-2019 kwi Ijenali yaseYurophu ye-Pharmacology. Ngaphezu, inqaku le-2019 kwi Ukujikeleza kwengqondo ikwacebisa ukuba i-sulforaphane inokukhuthaza i-neurogeneis okanye ukukhula kweeseli zemithambo-luvo, ngakumbi ekukhuseleni inkqubo yakho yeemvakalelo.

Uncedo lokunciphisa umzimba kunye noLawulo

Xa isetyenziswe endaweni yokutya okuphezulu kweekhalori-ezinje, yithi, uqweqwe lwephayi kwi-quiche- icauliflower inokukunceda ulahle kunye / okanye ulawule ubunzima. I-ICYMI ingasentla, ikomityi enye yekholifulawa eluhlaza ineekhalori ezingama-27 kuphela, yiyo loo nto iyenza ukuba ibe yindawo "yokutshintsha ikhalori ephezulu, ukutya okuphezulu kweicarbohydrate ezifana nerayisi okanye iitapile ezicujiweyo," utsho uDoli.Kwaye xa uyithobela i-carb elula (cinga: irayisi yekholifulawa endaweni yerayisi emhlophe), unokunciphisa inani elipheleleyo leekhalori ozisebenzisayo imini yonke ngelixa usanelisekile, uchaza u-Acharya. Ifayibha kwiCauliflower "inokunyusa ukuziva ngathi satiety kunye nokuzala ixesha elide," uyongezela, onokulawula ukutya kwakho imini yonke. (Jonga kwakhona: Ii-snacks ezili-12 ezisempilweni zokuLahla kobunzima, ngokweeDietitians)

Kwaye kukho umxholo wamanzi wekholifulawa. Ngapha koko, malunga neepesenti ezingama-92 ze-cruciferous veggie yi-H2O. Njengoko uyazi, inxalenye ebalulekileyo yolawulo lobunzima obuyimpumelelo kukugcina amanzi amaninzi - kwaye ukuba ubuninzi bobunzima bayo ngamanzi, i-cauliflower inokunceda ekuhlangabezaneni neenjongo.

Ubungozi obunokubakho beCauliflower

Imifuno edumileyo isenokungabi yeyawo wonke umntu. Imifuno yeCruciferous ineswekile entsonkothileyo ebizwa ngokuba yi-raffinose ekunzima ukuba abanye abantu bayitye, ngokutsho kweHarvard Health Publishing. Oku kunokubangela "igesi egqithisileyo kunye nokuqunjelwa, ngenxa yoko abantu abaneenkqubo zokugaya ukutya ezibuthathaka okanye abathanda irhasi kufuneka banciphise inani lecauliflower abayityayo, ngakumbi kwifom yayo eluhlaza kwaye kufutshane nexesha lokulala," ucacisa u-Acharya. Imifuno ye-Cruciferous iqulethe i-goitrogenic compounds "okanye izinto eziphazamisa umsebenzi we-thyroid," kusho uDoll. Umxholo we-goitrogen uphezulu kwi-cauliflower eluhlaza, ke ukuba une-thyroid disorder, uDoli ucebisa ukubilisa okanye ukubilisa i-veggie ukunciphisa ezi zinto. Akukho nkxalabo yesisu okanye i-thyroid? Qhubeka uye chow phantsi.

Ukukhetha, ukuTya, kunye nokutya ikholifulawa

"Eyona ndlela ixhaphakileyo yokuthenga icauliflower kukutsha kwicandelo lemveliso okanye njengeentyatyambo ezibandayo kwicandelo lesikhenkcezisi," utshilo uNorthrop. Xa uthenga uhlobo olutsha, khangela intloko eqinileyo, emhlophe kunye neefreyile ezixineneyo; Amagqabi kufuneka afundwe kwaye aluhlaza ocacileyo, ngokweNkqubo yezeMpilo yaseMayo. Iifreythi ezikhululekileyo, amabala amdaka omdaka, kunye namagqabi atyheli yiyo yonke imiqondiso ekufuneka ukhethe enye intloko yekholifulawa.

Ikholifulawa iyaqhubeka nokuba nomzuzu ~, ngoko ke ivenkile yakho yegrosari isenokuphuphuma ziimveliso zecauliflower ezilungisiweyo. Ungafumana "icauliflower ecoliweyo efana neetapile ezicujiweyo kunye nekholifulawa eurayisiweyo esetyenziselwa ukubambela irayisi," utshilo uNorthrop. Kukho ne-cauliflower pizza crust, icauliflower pancakes, kunye ne-gluten-free flours made with cauliflower eyomileyo, uyongeza-kwaye kukukrwela nje umphezulu. Kwaye ke kukho ikholifulawa enkonkxiweyo kunye nevutshiweyo, eyaziwa ngokuba yi-escabeche, iphawula iNorthrop. "Olona khetho lunesondlo, nangona kunjalo, luyi-cauliflower entsha okanye efriziwe," utsho. Kodwa ukuba ungathanda ukuzama iimveliso zecauliflower ezipakishiweyo, "lumkela izongezo ezingeyomfuneko okanye izinto ezisigcinayo, kwaye ulumkele isodium engaphezulu," ulumkisa uNorthrop.

Ekhaya, ukusika icauliflower esandula kulula: Yibeke kwibhodi yokusika, iifreyile ezijonge phezulu. Sika ngqo ezantsi embindini (ngobude), emva koko ubeke icala elithe tyaba kwisiqingatha ngasinye ebhodini. Sika embindini ngamnye ukwenza iziqwenga ezine. Emva koko, nqumla iziqu nge-engile - ugxininise kwiindawo apho i-florets idibana khona nesiqu - uze uqhawule i-cauliflower florets ngezandla zakho. Umlingo. (Idibeneyo: I-Caulilini Seza kuba Yintandokazi Yakho Imifuno)

Iifreythi ezahluliweyo ziya kuhlala malunga neentsuku ezine kwifriji, ngokweNkqubo yeZempilo yeMayo, kodwa uya kufuna ukuphosa emva koko. (Iintloko ezipheleleyo kufuneka zihlale iintsuku ezine ukuya kwezisixhenxe.) Ungatya icaulifulawa eluhlaza okanye ephekwe nge-steaming, abilayo, nge-roast, okanye nge-sautéing; uyakuyazi ukuba iphekiwe xa sele ikrispyi isathambile. (Ujonge ukugcina ezona zondlo? Ukuphunga lolona khetho lungcono, utsho uDoll.)

Ukuba ulungele ukujoyina i-cauliflower craze, zama ezi zimvo zimnandi ngokutya ikholifulawa:

Njengesitya esosiweyo. "Zama ukosa yonke intloko yekholifulawa ngesidlo esimnandi semifuno," Ucebisa uNorthrop. Sika amagqabi kunye nesiqu esomeleleyo, qinisekisa ukugcina iifreythi zingaguquki. Gxobhoza ngeoyile ye-olive, yongeza izinongo, kunye ne-roast (cala kwicala elijonge ezantsi) imizuzu engama-30 ukuya kuma-40 ukuya kuma-400 degrees Fahrenheit. Ngenguqulelo enomnwe, roast cauliflower florets ngama-450 degrees Fahrenheit kangangemizuzu engama-20 kwaye ubhangqe nesosi oyithandayo.

Kwikhari. Idla ngokutyiwa eIndiya, icauliflower curry inokudityaniswa neminye imifuno enjengee-ertyisi neetapile, utshilo u-Acharya. Ihlala ihanjiswa ngesonka (oko kukuthi i-roti okanye i-naan) kunye / okanye irayisi, uyongeza.

Kwisuphu. Iifolifili ze-kholifulawa ziba bukhrim ngokumangalisayo xa ziphekiwe kwaye zidityanisiwe, zizenza ukuba zilungele isuphu "cream" esekwe kwizityalo. Le sophu yecauliflower ebhakiweyo ebhakiweyo, umzekelo, ityebile ngendlela emangalisayo kwaye iyanelisa.

Njengerayisi. Ukuyigcina ilula, thenga ikholifulawa erayisi - oko kukuthi i-Nature's Earthly Choice Cauliflower Rice, i-$20 yeepowutshi ezi-6, instacart.com - evenkileni. “Ungasebenzisa inkqubo yokutya ukucofa ikholifulawa ide ibukeke njengeenkozo zerayisi,” utshilo uNorthrop. Yidibanise kunye nokungena, yisebenzise endaweni okanye irayisi kwisitya se-fry okanye i-curry dish, okanye wenze isidlo esiphefumlelweyo se-risotto. Nantsi indlela: Pheka irayisi ye-cauliflower ngegalikhi kunye neoyile yeoyile kumhluzi wemifuno ide ithambe kwaye ibe bukhrim, malunga nemizuzu eli-10, ucacisa uNorthrop. Hlanganisa kwi-Parmesan, ixesha ngetyuwa kunye nepepper, kwaye phezulu kunye ne-chives okanye i-parsley kwisidlo esibi.

Njengamaphiko eBuffalo. Esi sibheno sithandwa kakhulu kangangokuba ungayifumana kwicandelo elinqabileyo kwiindawo ezininzi zokutya. Zama: IVeggie ngokupheleleyo! Amaphiko eBaruliflower eBuffalo aqholiweyo, $ 6, ekujoliswe kuyo. Okanye yenze ekhaya ngokujula i-cauliflower florets kwi-Buffalo sauce kwaye ugoqe imizuzu engama-25 kuma-375 degrees Fahrenheit. Khonza ngeentonga zeseleri, ucebisa uNorthrop, okanye uzame ngefama yokusekwa kwefama.

Kwismoothie. Ingavakala ingaqhelekanga, kodwa iyasebenza. Hlanganisa i-cauliflower efriziwe eneziqhamo ezinencasa ezinje ngamaqunube okanye imango, kwaye ngekhe ubenakho ukungcamla iveggie. Zama le strawberry cauliflower smoothie, igcwele ibhotela ye-almond kunye nobusi.

Uphengululo lwe