Kofi ea Broccoli ke moeti ea sa tloaelehang tafoleng ea rona. Linaheng tsa Bophirimela le mose ho maoatle, meroho ena e kenngoa lijong tsa ngoana e mong le e mong, hobane e na le livithamine tse ngata, ho latela likarolo le limatlafatsi. Bakeng sa ba bangata, sehlahisoa sena se ka 'na sa bonahala se le monate' me se sa tsoa hloekisoa.
Ho pheha hantle, pōpo ea pele ea batter e tla etsa hore sejana se lakatsehe ho bohle. Limatlafatsi tsa meroho li ntlafatsa pampiri ea lijo, thusa ho hloekisa 'mele, ho potlakisa metabolism. Sehlooho se tšohla kamoo ho ka pheha hop ka batter ho ea ka mefuta e sa tšoaneng ea diresepe.
Melemo le kotsi ea lijo tse joalo
Mefuta ea eona e tala, broccoli e na le liminerale le livithamine tse latelang ho latela litlhoko tsa letsatsi le letsatsi:
- Lihlahisoa tsa lijo - 13%.
- Lihlopha tsa vithamine: A - 8.6%; B1 - 4.2%; B2 - 6.8%; B4 - 8%; B5 - 12.3%; B6 - 10%; B9 - 27%; C - 72.1%; E - 9.7%; K - 117.6%; PP - 2.8%.
- Lihlopha tsa ho latela: potasiamo - 11.7%; khalsiamo - 4%; magnesium - 5.3%; sodium - 20.2%; phosphorus - 8.4%.
Ka mofuta o phehiloeng ka letsoai, broccoli e fetoha likarolo tse fokolang tse ruileng lijong tsa lijo le sodium, ka lebaka la phekolo ea mocheso le tahlehelo ea metsi a mangata. Vithamine A e fetotsoe beta-carotene, e leng molemo bakeng sa litho tsa pono.
The phepo e nepahetseng ea hop ka e tala fomu ke 34 kcal, a phehiloeng - 35 kcal ka 100 g ya sehlahisoa. Lintho tsa liprotheine tse boima ba 2.8 g, mafura - 0.4 g, lik'habohaedreite - 6.6%, fiber - 2.6 g. Metsi a etsa 89.3% ea k'habeche.
Mefuta e thusang ea broccoli:
E na le antiparasitic, anti-cellulite, bile-stimulating, anti-inflammatory, ho hloekisa pampiri ea meno.- E matlafatsa letlalo, lipekere, moriri.
- E sebetsa e le moemeli oa taolo ea boima ka ho fokotsa k'holeseterole e bokellang, ho ntlafatsa mekhoa ea ho senya lijo, ho tlosa metsi a feteletseng le letsoai.
- Ka lebaka la chlorophyll le sulfofarin ka ho hlophisoa ha makhasi a hop ho thibela sebopeho sa lihlahala tsa tlhaho ea tlhaho.
- E fokotsa kotsi ea ho otloa ke pelo, tlhaselo ea pelo ka ho ntlafatsa boleng ba mali, liphello tse sebetsang sebeteng, e fana ka magnesium ho mesifa ea pelo, e laola ho lekanngoa ha lihomone.
- E thibela ramatiki, e liehisa tsoelo-pele ea tsona ka ho thibela ho timetsoa ha mahlaseli a lefuba.
- Ntho e tloaelehileng ea insulin, e sireletsa methapo ea mali ho tloha maemong a tsoekere a phahameng.
- E khutlisetsa matla ka mor'a ho buuoa kapa ho kula haholo.
- E ntlafatsa mahlo.
- E ntlafatsa tšebetso ea ho itšireletsa mafung ka lebaka la lintho tse ngata tsa vithamine C.
- E potlakisa pholiso ea liso.
E na le antiparasitic, anti-cellulite, bile-stimulating, anti-inflammatory, ho hloekisa pampiri ea meno.Mabaka a ho se je broccoli:
- Matšoao a mpa aa eketseha.
- Ho na le boloetse ba marang-rang, bo karolong e thata.
- Ho buuoa ka masapo a mabeli ho ile ha etsoa
- Ho metsoako e itseng ea sehlahisoa ho na le tšoaetso e fokolang.
Re fana ka ho shebella video ka melemo ea broccoli:
Methati e 'ngoe le e' ngoe litaelo tsa ho pheha le setšoantšo
Broccoli ka lebenkeleng o kenngoa ka basketeng ea hae ke batho ba seng ba tseba ho e pheha kapa ba batlang ho fapana le lijo tsa bona tse tloaelehileng.
Ka lebese
Khetho e bonolo
Sebopeho:
- Hop e ncha kapa e leqhoa - 250 g (e kae u hloka ho pheha meroho ka maqhoa le mahlahahlaha, u ka fumana mona).
- Oli ea meroho - ke bokae e hlokehang ha u chesa.
Lisebelisoa tsa batter:
- 1-2 mahe a khoho (ho itšetlehile ka boholo).
- Lebese - 100 ml.
- Lerumo - 100 g
- Letsoai - ho latsoa.
Ho pheha:
- Meroho e senyehile ka li-inflorescences, e phehiloe metsing a letsoai le letsoai ka metsotso e 2-3 bakeng sa lebelo le bonolo kapa metsotso e 5-6 bakeng sa monokotšoai. E hlatsuoa ka metsi a batang a batang.
- Ka lehlakoreng le leng, mahe a kenngoa ka setsing se tebileng, letsoai, lebese le phofo lia kenngoa. Ka mor'a ho eketsa motsoako o mong le o mong, ho hlophisoa ho kopane.
- Karolo e 'ngoe le e' ngoe ea k'habeche e kenngoa ka motsoako oa mahe-milky, o kenngoe ka pane e futhumetseng ka oli ea soneblomo.
- E fetoha ha ho phatloha ha mosehla ho hlaha, ho haliloe ka likaroloana tse nyane.
Khoho ea tlhaho
Sebopeho:
- Khate e ncha kapa e leqhoa - 150 g.
- Phoofolo ea phoofolo e simolohile - ke bokae e hlokehang ha u chesa.
Lisebelisoa tsa batter:
- Chicken Egg - 1 pc.
- Lebese - 100 ml.
- Lerumo - 100 g
- Khoho kapa meroho ea limela - ½ tbsp. l
- Letsoai - ho latsoa.
Ho pheha:
- Limela tsa pele ho phehiloeng.
- Bakeng sa klyara kopanya lisebelisoa tsohle.
- E entsoe ka likotoana ebe e halikiloe ka bongata ba mafura a liphoofolo tse qhibilihisitsoeng.
Ka botoro
Semela
Sebopeho:
- Meroho - hlooho e le 'ngoe.
- Oli kapa oli e meng ea meroho - bakeng sa ho chesa, joalo ka ha ho hlokahala.
Lisebelisoa tsa batter:
- Oli ea mohloaare - 2 tbsp. l
- Lerumo - 150 g
- Mahe a likhoho - li-pcs tse peli.
- Tsoekere - 1 tsp.
- Pepere e ntšo e motšo le letsoai - ho latsoa.
Ho pheha:
- Pheha li-inflorescences metsing a letsoai ka metsotso e 5, e omme.
- Lokisetsa batter ho arola mahe ka letsoai le ho noa, oli ea mohloaare, tsoekere le phofo.
- Fry ka pane, e omme pampeng ea pampiri.
Oli ea mohloaare
Sebopeho: meroho - 500 g
Lisebelisoa tsa batter:
- Mahe a likhoho - li-pcs tse peli.
- Lebese - 100 g
- Oli ea mohloaare - 2 tbsp. l
- Perefo ea koro - 150 g
- Sugar - ½ tsp.
- Letsoai le mobu o mofubelu o motšo - ho latsoa.
Ho pheha:
- Koala li-inflorescences ho multicooker ka metsi a mangata a letsoai.
- Ka blender, kopanya lisebelisoa tsohle tsa hlama, tšela sekotlolo se tebileng sa salate.
- Chilled le omisitsoeng likotoana tsa hop, kena ka hlama, fried ka botoro.
Ka metsi a diminerale
Ka phofo ea baking
Sebopeho:
- K'hobe e haliloeng - 200 g (mokhoa oa ho pheha broccoli e nang le serame, bala mona).
- Oli - bakeng sa ho chesa ka tsela e hlokahalang.
Lisebelisoa tsa batter:
- Metsi a mongobo - 75 g.
- Perefo ea koro - 60 g.
- Chicken Egg - 1 pc.
- Konofolo - leino le le leng le le leng.
- Pere ea phofo ea ntho leha e le efe - ½ tsp.
- Pepere e ntšo e motšo le letsoai ho latsoa.
Ho pheha:
- Meroho e nonneng e lahleloa metsing a tukang a letsoai, e emetse ho pheha, e omisitsoeng, e pholile.
- Le yolk e arohane le protheine, e qetelle e shapuoa, soda e eketsoa.
- A tebileng salate sekotlolo, e sithabetseng konofolo, yolk, halofo ea tloaelo ea metsi a diminerale le likaroloana tse ling li kopane, pele ho hlajoa liprotheine e kenngoa.
- Inflorescences e kenella ka bongata, e besitsoe.
Ka tsoekere
Sebopeho:
- Hop - 200 g
- Oli ea meroho - ke bokae e hlokehang ha u chesa.
Lisebelisoa tsa batter:
- Metsi a mangata - 150 ml.
- Lerumo - 120 g
- Chicken Egg - 1 pc.
- Oli ea mohloaare - 15 ml.
- Sugar - ½ tsp.
- Pepere e ntšo e motšo le letsoai ho latsoa.
Ho pheha:
- Li-inflorescences li phehiloe ka metsotso e 5-10 ka mocheso o tlase ha o phehile metsi a letsoai, omisitsoeng, a pholile (mokhoa oa ho pheha hopko ea broccoli e le hore e fetohe e monate le e phetseng hantle, e bale mona).
- Ehe e arotsoe: yolk e tsoakane le botoro, soda le ho e, tsoekere, letsoai le linoko; Protheine ea sefate e arohane 'me e kenngoe ka hlama, ntho e' ngoe le e 'ngoe e tsoakane.
- Likotoana tsa khase tse entsoeng, tse halikiloeng ka mocheso o mofuthu.
Ka kefir
Le pepere le letsoai
Sebopeho:
- Meroho - 200 g
- Lijo bakeng sa ho chesa phoofolo e tsoa ho eona - 250 g
Lisebelisoa tsa batter:
- Chicken Egg - 1 pc.
- Kefir - 200 ml.
- Pfu ea ho baka - ½ tsp.
- Lerumo - 150 g
- Pepere le letsoai - ho latsoa.
Ho pheha:
- The inflorescences ba phehiloeng ka letsoai le letsoai, omisitsoeng, cooled.
- Mefuta e meng e tsoakaneng mahe, kefir, letsoai, ho baka phofo le phofo butle-butle e kenyelletsoa ho boima.
- Likotoana li kenngoa ka hlama, li halikiloe holim'a mocheso o mofuthu.
Le soy sauce
Sebopeho: meroho - 200 g
Lisebelisoa tsa batter:
- Lerumo - 150 g
- Kefir - 70 ml.
- Metsi a noang - 70 ml.
- Boleng bo botle ba soy sauce - 4 tbsp. l
- Ginger ground le turmeric - ka ¼ tsp.
- Pepere e motšo le letsoai ho latsoa.
Ho pheha:
- Hop e belisoa, e tlhotliloeng, e pholile.
- Hlama e lokiselitsoe ka ho fetola metsoako eohle le ho e belisa ka ho feletseng.
- Likotoana li kenngoa 'me li halikiloe ka oli ea limela ho fihlela mmala oa khauta oa peel.
Ka biri
Ka linoko
Sebopeho: k'habeche - 250 g
Lisebelisoa tsa batter:
- Beer - 15 ml.
- Lerumo - 125 g
- Chicken Egg - 1 pc.
- Sugar - ½ tsp.
- Pepere e ntšo e motšo le letsoai ho latsoa.
Ho pheha:
- Meroho e phehiloe, e omisitsoeng, e pholile ebe e behoa nakong ea ho lokisetsa motsoako oa phofo.
- Bakeng sa hlama, lisebelisoa tsohle li hlohlelletsoa ka ho feletseng.
- Lijana li dunked, fried ka oli ea soneblomo ho fihlela bonolo.
Ka chisi
Sebopeho: k'habeche - 200 g
Lisebelisoa tsa batter:
- Chicken Egg - 1 pc.
- Lerumo - 35 g
- Beer - 35 ml.
- Cheese e thata - 20 g.
- Oli ea soneblomo - 15 g.
- Pepere e ntšo e motšo le letsoai ho latsoa.
Ho pheha:
- Meroho e belise metsotso e 10, ha e sa le joalo, e omisitsoe.
- Lehe le tsoakiloeng, botoro le linoko.
- Biri e kenngoa hlama 'me e kopane hantle.
- Litapole tse halikiloeng li halikiloe holim'a mocheso o mofuthu ka sebopeho sa moriti o khabisitsoeng o khabisitsoeng.
Tlhahiso e bonolo
Sebopeho:
- Meroho - 200 g
- Oli ea ho chesa - 250 ml.
Lisebelisoa tsa batter:
- Chicken Egg - 1 pc.
- Lerumo - 15
- Pepi le kichine ea letsoai - ho latsoa.
Ho pheha:
- Li-di-inflorescence tse arohaneng li phehiloe ka ho phehile metsi a letsoai ka metsotso e ka bang 10, e omisitsoe, e pholile.
- Litho tsa hlama li tsoakane 'me li shapuoa ka lefielo ho fihlela ho boreleli.
- Lijo tse halikiloeng tsa meroho ka mor'a hore li kene ka hlama.
Re fana ka ho pheha broccoli ka batter le linoko ho ea ka recipe ea video:
Ka tranelate e bolila
Sebopeho:
- Hop - 250 g
- Oli ea meroho - joalokaha ho hlokahala hore u chese.
Lisebelisoa tsa batter:
- Chicken Egg - 1 pc.
- Lerumo - 50 g
- Cream tranelate nonfat - 75 g.
- Soda - sesebelisoa sa teaspoon.
- Letsoai le tsoekere - ho latsoa.
Ho pheha:
- Inflorescences li arotsoe, pele li phehiloe ka metsi a letsoai a phehile.
- E entsoe ka metsoako eohle ea hlama.
- Koahela lilae tsa meroho, tse halikiloeng ka oli ea meroho e chesang.
Re fana ka ho pheha broccoli ka batter ka tranelate e bolila ho ea ka video recipe:
Khetho bakeng sa ho sebeletsa lijana
Lijana tsa Broccoli li hloka mokhoa oa pele ha u sebeletsa, hobane meroho ka boeona e fosahetse.
Bothata bona bo fumanoa habonolo ke meroho e meng e hlakileng haholo, li-sauces le lihlahisoa tsa lebese. Ka mohlala:
- Ripe e ts'episitsoeng e tla tlatsa lipepe tse kenyelletsang li-spice tse ling.
- Sprinkling le chopped meroho kapa grated ka thata chisi ntlafatsa monko le tatso ea bonolo meroho nama.
- Broccoli mefuta e sa tsoaneng ea hop, hantle haholo e halikiloeng ka batter, e kopantsoe le tranelate e bolila kapa soya mongobo, e hloekileng langa le le lej kapa likomkomere.
- Bakeng sa ho ja lijo tse thata ho hang ha ho joalo ka inflorescences, phehiloeng kapa ho chesoa, ho phethela ho tsuba. Ka mor'a ho fafatsa ka lero la lemone, ho ka khoneha ho tlatsa tranelate e bolila kapa soy sauce.
- casserole;
- sopho;
- e khahlehang;
- salate
Qetello
Broccoli ke e 'ngoe ea meroho e molemo ka ho fetisisa.tse tsejoang ho motho oa kajeno. Hangata lijo tsa lijo li itšetlehile ka lijana tse nang le lik'hemik'hale tse fapaneng. Lik'hilojule tse nyenyane le tse ntle haholo tsa broccoli li etsa bonnete ba hore ts'ebeliso ea moriana oa masapo a mabeli e sebetsa hantle, boikutlo bo botle, ho phutholoha habonolo.
