Cauliflower e sesa ebile e thibela mofetše

Litaba

• Tlhahisoleseling ea phepo e nepahetseng
• Khabiso ea Pula ea Cauliflower
• Kholifolaoa Rice Recipe
• Recipe ea cauliflower kapa gratin

Cauliflower ke meroho e tsoang lelapeng le le leng le broccoli, 'me ke khetho e ntle ea ho e sebelisa lijong tsa tahlehelo ea boima ba' mele, kaha e na le likhalori tse fokolang ebile e na le fiber e ngata, e thusang ho boloka sebopeho le ho o fa khora e ngata.

Ntle le moo, kaha e na le tatso e sa nke lehlakore, e ka sebelisoa mefuteng e fapaneng ea diresepe tse kang lisalate, lisoso, setsi sa li-pizza tse loketseng hape e le sebaka sa raese lijong tse tlase tsa khabohaetereite.

Melemo ea mantlha ea bophelo bo botle ba cauliflower ke:

1. Thusa ho theola boima ba 'mele, kaha e na le fiber e ngata ebile e na le likhalori tse fokolang, e thusa ho u fa khora ntle le ho eketsa lik'halori tsa lijo haholo;
2. Ntlafatsa tsamaiso ea mala, ka lebaka la fiber ea eona;
3. Thibela mofetše, kaha e na le li-antioxidants tse ngata tse kang vithamine C le sulforan, tse sireletsang lisele;
4. Boloka bophelo bo botle ba mesifa, hobane e na le potassium e ngata;
5. Ntlafatsa letlalo le ho matlafatsa sesole sa 'mele, ka lebaka la litaba tsa eona tse phahameng tsa li-anti-oxidants;
6. Thuso ho kalafo ea gastritis, hobane e na le sulforaphane, ntho e fokotsang kholo ea libaktheria tsa H. pylori;
7. Boloka bophelo bo botle ba masapo, bakeng sa ho ba le vithamine K le potasiamo.

Ho khetha cauliflower e ntle e ncha, motho o lokela ho batla e tiileng, e se nang mabala a 'mala o mosehla kapa o sootho, mme e nang le makhasi a matala a khomaretsoeng ka tieo kutung. Bona hape mabaka a 7 a matle a ho ja broccoli.

Tlhahisoleseling ea phepo e nepahetseng

Tafole e latelang e fana ka tlhaiso-leseling ea phepo bakeng sa 100 g ea cauliflower e tala le e phehiloeng.

Ho pheha cauliflower kapa microwave sebakeng sa ho e belisa ho thusa ho boloka livithamini le liminerale tsa eona. Ho thusa ho boloka 'mala oa eona o mosoeu, eketsa khaba e 1 ea lebese kapa lero la lemone metsing,' me u se ke ua pheha kholifolaoa ka lipitsa tsa aluminium kapa tsa tšepe.

Khabiso ea Pula ea Cauliflower

Lisebelisoa:

• Koliflower e 1 e nang le mouoane
• 1 lehe
• 1 senoelo sa mozzarella
• 3 tablespoons ea mongobo oa langa le le lej
• 200 g ea chisi ea mozzarella
• Litamati tse 2 tse sehiloeng
• Onion sliced ​​onion
• Pepper pepere e khubelu ka lihlopha
• 50 g ea mehloaare
• Letsoai, pepere, makhasi a basil le oregano ho latsoa

Mokhoa oa ho itokisa:

Pheha 'me, ka mor'a ho pholile, sila cauliflower ho processor. Kenya sekotlolo, eketsa lehe, halofo ea chisi, letsoai le pepere, u kopanya hantle. Tlotsa pan ka botoro le phofo, 'me u bōpe hlama ea cauliflower hore e be sebopeho sa pizza. Beha ontong e futhumetseng pele ho 220 ° C metsotso e ka bang 10 kapa ho fihlela mathopo a qala ho sootho. Tlosa ka ontong, eketsa moriana oa langa le le lej, chisi e setseng, tamati, eiee, pelepele le mehloaare, u behe oregano, makhasi a basil le oli ea mohloaare kaholimo. Boha hape metsotso e meng e 10 kapa ho fihlela chisi e qhibilihile. Pizza ena e ka tlatsoa ka metsoako ea khetho ea hau.

Kholifolaoa Rice Recipe

Lisebelisoa:

• Ul ho cauliflower
• ½ senoelo grated onion tee
• 1 clove ea konofolo e sithabetseng
• Khaba e 1 e hahiloeng ka parsley
• Letsoai le pepere e ntšo ho latsoa

Mokhoa oa ho itokisa:

Hlatsoa le ho omisa cauliflower metsing a batang. Ka nako eo, tšela koliflower ka metsi a teteaneng kapa u otle ka processor u sebelisa pulse function ho fihlela e tšoana hantle le raese. Ka pane e halikiloeng, sotha eiee le konofolo, eketsa ho cauliflower 'me e lumelle hore e bososele metsotso e ka bang 5. Nako le letsoai, pepere le parsley.

Recipe ea cauliflower kapa gratin

Kakaretso ena e ntle bakeng sa ho loants'a mofets'e hobane e na le lintho tse peli tse thusang ho thibela le ho loants'a mofetše, e leng sulforaphane le indole-3-carbinol.

Sulforaphane e thusa ho hlahiseng li-enzyme tse felisang chefo 'meleng, ha ntho ea indole-3-carbinol e fokotsa boemo ba li-estrogen' meleng, tseo ha li eketsoa li ka lebisang ponahalong ea lihlahala.

Lisebelisoa:

• Kholifolaoa e le 1
• Khalase e 1 le halofo ea lebese
• Khaba e 1 ea oli ea mohloaare
• Khaba e 1 ea phofo
• 4 tablespoons grated Parmesan chisi
• 2 tablespoons bohobe ba bohobe
• letsoai

Mokhoa oa ho itokisa:

Hlatsoa cauliflower kamora ho tlosa makhasi. Tšela k'habeche eohle ka pane, koahela ka metsi a chesang a nokiloeng ka letsoai ebe u e tlisa mollong ho pheha. Kamora ho pheha, tlosa ka metsing, tsoe 'me u hlophise ka har'a pyrex e tlotsitsoeng ka oli.

Qhibiliha phofo ea koro ka lebeseng, le letsoai ebe le pheha. Hlohlelletsa ho fihlela e tenya, eketsa khaba ea oli le chisi, kopanya hantle ebe o tlosa. Abela tranelate holim'a cauliflower, fafatsa ka li-breadcrumbs ebe u isa ka ontong ho soaba.