Mekhoa ea phepo e nepahetseng - Limela tsa Brussels

Limela tsa Brussels li nyane, li chitja, meroho e metala. Hangata li bolelele ba lisenthimithara tse 2 ho isa ho tse 5 ka bophara. Ke ba lelapa la k'habeche, le kenyeletsang khale, broccoli, meroho ea collard le cauliflower. Ebile, limela tsa Brussels li shebahala joalo ka likhabeche tse nyane, empa li monate tatso.

Limela tsa Brussels li bonolo ho jeoa ha li phehiloe; li kanna tsa sebeletsoa li le tala ha li halikiloe. Li tletse limatlafatsi 'me li ka kenyelletsoa lijong tse ngata.

KE HOBANE'NG HA BA MOLEMO BAKENG SA HAO

Limela tsa Brussels li tletse livithamini, liminerale le fiber. U ka itšetleha ka limela tsa Brussels ho tšehetsa sesole sa hau sa 'mele, bophelo bo botle ba mali le masapo, le tse ling. Ho ja limela tse seng kae tsa Brussels ho tla u fa vithamine C le vithamine K.

Limela tsa Brussels li maemong a phahameng ho li-antioxidants, kamora khale le sipinake. Li-antioxidants ke lintho tse ka u thusang ho phela hantle ka ho thibela tšenyo ea lisele 'meleng. Senoelo sa halofo feela (limililitara tse 120, mL) sa limela tse phehiloeng tsa Brussels se tla u fa hoo e ka bang halofo ea vithamine ea C ea hau ea letsatsi le letsatsi.

Li-vithamine le liminerale tse ling tse ngata li lehlomong la Brussels, ho kenyeletsoa vithamine A, potasiamo le folate. Ho ja limela tsa Brussels khafetsa le meroho e ts'oanang ho ka thusa ho thibela mefuta e mengata e tloaelehileng ea mofetše, leha sena se sa pakoa.

Limela tsa Brussels li tlatsa haholo. Makhasi a tletse haholo ebile a teteaneng. Li boetse li na le lik'hilojule tse tlase, kahoo li ka u thusa ho boloka boima ba 'mele bo phetseng hantle. Senoelo (240 mL) sa limela tsa Brussels se na le ligrama tse ka bang 3 (g) fiber le protheine ka 'ngoe le likhalori tse 75 feela.

Haeba u noa moriana o fokotsang mali, warfarin (Coumadin), ho ka 'na ha hlokahala hore u lekanyetse ho ja ha hao lijo tse nang le vithamine e ngata K. Warfarin e etsa hore mali a hao a se ke a hlama. Vithamine K le lijo tse nang le vithamine K, ho kenyeletsoa le limela tsa Brussels, li ka ama tsela eo batho ba fokotsang mali ba sebetsang ka eona.

KAMOO BA LOKISETSANG KATENG

Pele u pheha limela tsa Brussels, etsa bonnete ba hore ua li hlatsoa le ho li hloekisa. Khaola botlaaseng bo thata 'me u tlose makhasi leha e le afe a kantle, a ponne. Ha u hloekisa limela tsa Brussels pele u pheha, khaola sebopeho sa X ka tlase kamora hore u kokotse tlase e thata. Sena se tla ba thusa ho pheha ka mokhoa o ts'oanang.

Limela tsa Brussels li ka eketsoa lijong leha e le life 'me tsa lokisoa ka litsela tse' maloa tse bonolo, tse kang:

• Microwave ka sekotlolo se bolokehileng sa microwave se nang le kopi ea kotara ea kotara (60 mL) ea metsi metsotso e ka bang 4.
• Mocheso ka pane e nyenyane setofong e nang le limilimithara tse 17 tsa metsi. Koahela 'me u phehele metsotso e 5 ho isa ho e 10.
• Chesa ka oli ea mohloaare ka pane ea lakane bakeng sa metsotso e 25 ho isa ho e 30 ho 400 ° F (204 ° C). Kenya letsoai le pepere hanyane, kapa litatso tse ling tse kang li-flakes tse khubelu.
• Sauté ka holim'a setofo ka konofolo le oli ea mohloaare. Kenya likhoho, li-mushroom kapa linaoa bakeng sa lijo tse hlabosang. Eketsa pasta e felletseng ea koro kapa fiber.

Limela tsa ho belisa Brussel ha lia khothaletsoa hobane vithamine C e ngata e lahlehile ka mokhoa ona oa ho pheha.

MOO U KA FUMANANG LITLHAKU TSA BORESELE

Litholoana tsa Brussels li fumaneha selemo ho pota karolong ea lihlahisoa tsa lebenkele. U tla li fumana haufi le broccoli le meroho e meng. Khetha limela tse Brussels tse tiileng le tse khanyang. Qoba limela tsa Brussels tse bonolo kapa tse mosehla.

Beha limela tsa Brussels lenaneng la hau la ho reka beke le beke. Li tla lula sehatsetsing bonyane matsatsi a 3 ho isa ho a mahlano.

RETS'ELISITSOE

Ho na le lipepe tse ngata tse monate tsa Brussels. Mona ke e 'ngoe ea ho leka.

Lisebelisoa

• Halofo ea lilithara (227 g) ea hlaha Brussels
• Halofo ea senoelo (120 mL) moro oa kana, low-sodium
• Teaspoon e le 'ngoe (5 mL) lero la lemone
• Teaspoon e le 'ngoe (5 mL) mosetareta o sootho (linoko)
• Thyme e le 'ngoe (5 mL) thyme (e omisitsoeng)
• Halofo ea senoelo (120 g) li-mushroom (tse lesotsoe)

Litaelo

1. Trim Brussels ea hlaha 'me e khaola ka halofo. Mocheso ho fihlela o le bonolo, metsotso e 6 ho isa ho e 10, kapa microwave e phahameng metsotso e 3 ho isa ho e 4.
2. Ka pitsa e se nang thupa, tlisa moro ho pheha.
3. Kopanya ka lero la lemone, mosetareta le thyme. Kenya li-mushroom.
4. Pheha ho fihlela moro o fokotsoe ka halofo, metsotso e 5 ho isa ho e 8.
5. Eketsa limela tsa Brussels (kapa meroho e meng e phehiloeng).
6. Lahlela hantle ho apara le mongobo.

Mohloli: Lefapha la Temo la United States

Mekhoa e metle ea lijo - k'habeche ea Brussels; Lijo tse bobebe tse phetseng hantle - limela tsa brussels; Ho fokotsa boima ba 'mele - limela tsa brussels; Lijo tse phetseng hantle - limela tsa brussels; Boiketlo - limela tsa brussels

Webosaete ea Academy of Nutrition le Dietetics. Tataiso ea ba qalang ho meroho ea cruciferous. www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/the-beginners-guide-to-cruciferous-vegetables. E ntlafalitsoe ka Hlakola 2018. E fihlile ka la 30 Phuptjane 2020.

Webosaete ea Lefapha la Temo la Amerika. Tataiso ea lihlahisoa tsa linako tsa selemo: Limela tsa Brussels. snaped.fns.usda.gov/seasonal-produce-guide/brussels-sprouts. E fihliloe ka la 30 Phuptjane 2020.

Lefapha la Temo la Amerika le Lefapha la Bophelo le Litšebeletso tsa Botho la US. Tataiso ea lijo bakeng sa Maamerika, 2020-2025. La 9th. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. E ntlafalitsoe ka December 2020. E fihlile ka la 25 Pherekhong 2021.

• Phepo e nepahetseng