Liphuputso tse ngata li entsoe ka k'habeche ea broccoli. Metsoalle ea bobeli e ipakile e le khahlanong le ho ruruha ha maikutlo, phello ea tonic meleng oa motho ha o jeoa, esita le phello e khahlanong le kankere, ka lebaka la ho thehoa ha sulfarophane.
Ka sebele sehlahisoa sena ke ntlo ea polokelo ea livithamine le liminerale, e sebelisitsoe ho pheha ka lilemo tse makholo.
Hop e buelloa hore e sebelisoe ke bo-'mè ba tlhokomelo, bana e le lijo tse tlatsetsang, bacha, batho ba baholo le ba tsofetseng. Tsela ea ho e lokisetsa le ho pheha ho hongata ho pheha hantle le serame u tla ithuta ho tsoa sehloohong sena.
Na hoa hlokahala ho sebelisa sehlahisoa se phehiloeng nakong ea ho pheha?
Broccoli e ka jeoa e le e tala, mme o ka pheha, ka monokotšoai le stew. Ho ba sehlahisoa sa hypoallergenic, semela sena se sebelisoa e le lijo tse tlatsetsang bakeng sa masea ho tloha likhoeling tse 8. Ha u pheha ngoana puree, phekolo ea mocheso ea meroho e tala le e mongobo ke boikarabelo.
Melemo le likotsi tsa sehlahisoa
Broccoli ke lijo tse kholo tsa:
- bakuli ba lefu la tsoekere;
- basali ba nang le bakhachane le ba senyang;
- bana le ba tsofetseng;
- batho ka ho khetheha ba atisa ho tšoaroa ke lefu la atherosclerosis;
- ba sa tsoa tšoaroa ke mafu a likokoana-hloko (feela bakeng sa phekolo e potlakileng ea sesole sa 'mele).
Ho boetse ho sebelisoa hop e phehiloeng e le sehlahisoa se nang le lik'halori tse tlase, tse bohlokoa ho ba shebellang setšoantšo sa bona. E susumetsoa ka ho phethahetseng ke tšebeliso ea meroho le boemo ba letlalo. Ho hlophisoa ha k'habeche ho thusa ho felisa chefo. Sulfarofan e thibela le ho thibela tsoelo-pele ea lisele tsa kankere 'meleng.
Semela sena se na le palo e kholo ea likarolo tse hlokahalang bakeng sa 'mele oa motho:
- potasiamo;
- khalsiamo;
- phosphorus;
- koporo;
- tšepe;
- iodine;
- carotene;
- zinki;
- vithamine C.
Lik'hemik'hale tsa lik'hemik'hale ka ligrama tse 100 tsa sehlahisoa, li-steamed kapa tse phehiloeng (e le karolo ea tloaelo ea letsatsi le letsatsi):
| Li-calories | 34kcal | 2,39% |
| Li-squirrels | 2.8 g | 3.41% |
| Mafura | 0,4 g | 0.62% |
| Li-carbohydrate | 6.6 g | 5.16% |
| Lijoana tsa lijo | 2.6 g | 13% |
| Metsi | 89.3 g | 3.49% |
Re u fa hore u shebe video ka melemo le litlhokomeliso ha u ja broccoli:
Ho na le nako e kae ea brewed?
- Joang ho pheha hop, ho thehiloe ho lilemo tsa eona:
- Haeba k'habeche e sa le monyenyane, e phehiloe ka metsotso e 5 ho phehile metsi a letsoai ho fihlela o loketse.
- Kolobe e khōloanyane e hloka ho pheha ka metsotso e 7-9.
- Bakeng sa broccoli e nang le serame, nako ea ho pheha e eketseha ho fihlela ho metsotso e 10-12 kamora ho pheha hape.
- Ha u pheha ngoana puree, ho pheha nako ke ntho e lakatsehang ho eketseha ho fihlela ho metsotso e 11-14.
Ho tšoana le hore na broccoli le cauliflower e kae u lokela ho pheha ka serame le foromo e ncha ho pholosa melemo eohle, bala mona.
Re ithaopela ho shebella video ka hore na broccoli e lokela ho belisoa hakae ho boloka lisebelisoa tsohle tse molemo:
Mothati ka Mohato Likopi tsa ho pheha
E le ho pheha broccoli hantle, o tlameha ho nahana ka tse ling tsa likarolo:
Pele u lokela ho arohanya ka hloko ho inflorescences 'me u itlhatsoe tlas'a metsi a pholileng a pholileng.- Haeba broccoli e na le serame, joale ha ho hlokahale hore u e thibele pele u pheha: e phehe nakoana ho feta e hloekileng: 11-14 metsotso. U ka ja hopolo e hloekileng, e hlatsoe ka mokhoa o lekaneng (kamoo u ka phehang broccoli e nang le serame, bala mona, 'me ho tsoa sehloohong sena u tla ithuta diresepe ho tloha ho cauliflower le froccoli.
- Haeba e le hlooho ea k'habeche e ncha, joale ho lekane ho e qeta ka metsing a batang ka nako e ka etsang hora, ebe ue kenya ka pan 'me o phehile metsi a letsoai.
Pele u lokela ho arohanya ka hloko ho inflorescences 'me u itlhatsoe tlas'a metsi a pholileng a pholileng.Ka pan
Hlakola li-inflorescence metsing a nooang a letsoai metsotso e 3-8, ebe u tsoa: Haeba ntho e 'ngoe le e' ngoe e etsoa ka mokhoa o nepahetseng, k'habeche e tla ba e bonolo, empa 'mala oa eona o ke ke oa fetoha.
Ho multicooker
- Ha u sebelisa mokhoa oa "Steamed", broccoli e pheha metsotso e 20-25.
- Ha u sebelisa mokhoa oa "Multipovar", nako ea ho pheha e nka hoo e ka bang metsotso e 12-15.
Recipes
Ka chisi le khoho e nyenyane ka ontong
Lijo:
- Broccoli e monate: 0.5 lik'hilograma.
- Lebese: 200 ml.
- Mahe a likhoho: li-pcs tse peli.
- Cheese e thata: 100 gr.
- Butter: 2 tbsp.
- Chicken fillet: 400 gr.
- Letsoai: ho latsoa.
- Lijo tse omileng: ho latsoa.
Lithako tsa khalori: 120 Kk ka ligrama tse 100 tsa sejana se phethiloeng.
- Re qhibiliha botoro ka pane, ebe u eketsa broccoli.
- Fry oli ka metsotso e 3-5.
- Chicken fillet e arotsoe likotoana tsa 1-2 cm.
- Re fetisetsa pele likotoana tsa khōho, ebe li-inflorescences tse halikiloeng lijong tsa ho baka.
- Ho pheha mongobo: otla mahe, eketsa lebese, cheese e thata (pele ho khabeloa grated), letsoai le pepere.
- Tlatsa meroho e tlisoang ka hop le kana.
- Re futhumatsa ka ontong ho ea ho likhato tse 200-220.
- Boha ka metsotso e 20-25.
Ho ithuta ho pheha broccoli e monate le e monate ka ontong, bala mona, 'me ho tloha sehloohong sena u tla ithuta 9 diresepe tsa monate oa broccoli le cauliflower casseroles ka ontong.
Tafole e ka etsoa sejana, e neng e lokiselitsoe.
Re ithaopela ho bona sebōpeho sa mokhoa oa ho pheha casserole ea moriana oa broccoli:
Li-breadcrumbs ka ontong
Lijo:
- Fresh broccoli: 0.5 lik'hilograma.
- Mozzarella: 100 gr.
- Mahe a likhoho: li-pcs tse peli.
- Cheese e thata: 100 gr.
- Breadcrumbs: 120 gr.
- Letsoai: ho latsoa.
- Pepere e motšo: Ho latsoa.
Lithako tsa khalori: 150 Kk ka ligrama tse 100 tsa sejana se phethiloeng.
- Fresh hop khaola likotoana.
- Eketsa mahe ho tlotsa meroho, li-grated le lijo tse ling tsohle.
- Khothatsa hantle.
- Koahela pampiri ea ho baka ka pampiri ea ho baka.
- Re theha li-small bits ho motsoako o hlahisoang.
- Mamela ka bonolo sejana sa ho baka.
- Beha seterei sa ho baka seapong sa preheated (likhato tse 190-200) ka metsotso e 15.
- Ebe o fetisa fleshball ka lehlakoreng le leng ebe o chesa metsotso e meng e 10 ho theha khauta ea khauta ka holimo.
- Tlosa, fa sejana pholileng hanyane ka ontong.
- sopho;
- salate;
- meroho ka batter;
- broccoli le li-cauliflower.
Qetello
Kofi ea Broccoli ke ea eona e bohlokoa ka ho fetisisa, har'a mefuta eohle ea hop lefatšeng. Taba ea hore e na le sulfarofan, e bua ka eona e ikhethang le e ka sebelisoang meriana. Tsela e nepahetseng, e bonolo ho tšoana le meroho ka 'mele, phello e ntle ea tšebeliso ea k'habeche ho itšireletsa mafung' me boemo bo tloaelehileng ba 'mele bo pakoa ke saense ka makhetlo a fetang a le mong.
Monyetla oa ho ja hop nakong ea lactation le ho kenngoa ha ngoana ho fihlela selemo se le seng ka mokhoa ona - o re ka polokeho le hypoallergenicity. Ho phaella ho thepa eohle e ka holimo, broccoli ha e sebetse feela, empa e boetse e monate haholo.
