Melemo ea Bophelo ba Cauliflower ke Efe?

Litaba

• Kholifolaoa 101
• Linnete tsa Phepo ea Cauliflower
• Melemo ea bophelo bo botle ba Cauliflower
• E Khothalletsa Tšilo e Ntle ea lijo
• E ka Fokotsa Kotsi ea Kankere
• E khothalletsa bophelo bo botle ba methapo
• Thusa Ho Theola Boima ba 'mele le Tsamaiso
• Likotsi tse ka bang teng tsa Cauliflower
• Mokhoa oa ho kha, ho lokisa le ho ja cauliflower
• Tlhahlobo bakeng sa

Ka lebaka la boemo ba eona ba limatlafatsi tse ngata le ho feto-fetoha ha maemo ka kichineng, cauliflower e se e tsebahala *ka bohlanya* lilemong tse 'maloa tse fetileng - mme ha e eme haufinyane. Taba ka ntlha: Raese ea cauliflower le pizza ea cauliflower ha e sa le tsa feshene, empa e se e le karolo ea tloaelo. Empa na koliflower e phetse hantle joalo ka ha e mong le e mong ae etsa?

Mona ke ho kenella ka botebo ho se etsang hore veggie ea cruciferous e tšoaneloe ke stardom ea suphamakete, e lateloe ke litsela tse amoheloang ke litsebi.

Kholifolaoa 101

Cauliflower ke veggie ea sefapano se nang le hlooho e teteaneng, e soeufetseng e tsejoang e le "curd" e entsoeng ka lipalesa tse nyane tse sa ntlafatsoang, ho latela Lefapha la Bophelo la Iowa. (Ka hona "palesa" ka lebitso la eona. Kelello = e fefolohile.) Le ha mefuta e sa soeufalang e atile haholo, ho boetse ho na le li-cauliflower tse 'mala oa lamunu, o motala le o pherese, ho latela setsebi sa tsa phepo se ngolisitsoeng Alyssa Northrop, M.P.H., R.D., L.M.T. Joaloka veggie ea cruciferous, cauliflower e amana le k'habeche, limela tsa Brussels, turnips, meroho ea collard, kale le broccoli - tseo kaofela e leng karolo ea Brassicaceae lelapa, ho latela Mayo Clinic Health System.

Linnete tsa Phepo ea Cauliflower

Ho na le lebaka leo ka lona cauliflower e ileng ea ratoa haholo ka lebenkeleng ka bosiu bo le bong: e na le AF e matlafatsang. Ka ho teba, e tletse limatlafatsi, liminerale le livithamine, ho akarelletsa le riboflavin, niacin, le vithamine C. E boetse e na le li-antioxidants tse ngata, ka lebaka la vithamine ea C le carotenoids (e leng li-pigments tsa semela tse fetohang vithamine A 'meleng).

Empa mona ke sona se etsang hore cauliflower le eona Brassicaceae fam li ikhethile haholo: Li ruile li-glucosinolate, metsoako e nang le sebabole e nang le thepa e matla ea antioxidant, ho latela lipatlisiso tse phatlalalitsoeng ho. Thibelo ea phepo e nepahetseng le Saense ea Lijo. Metsoako, e fumanoang haholo meroho ea cruciferous, le eona e ts'ehetsa ho ntša chefo le ho fokotsa ho ruruha 'meleng, ho bolela Aryn Doll RD.N., setsebi sa thuto ea phepo e nepahetseng le setsebi sa thuto ea phepo e nepahetseng ho Natural Grocers. (BTW, "detoxification" moelelong ona e bolela ho etsa metsoako e ka bang kotsi, joalo ka likokoana-hloko, e se nang chefo.

Mona ke boemo ba phepo ea senoelo se le seng sa kholifolawa e tala (~ 107 grams), ho latela Lefapha la Temo la United States:

• 27 lik'hilojule
• 2 dikgerama protheine
• 1 grama mafura
• 5 dikgerama tsa lik'habohaedreite
• 2 dikgerama faeba
• 2 dikgerama tsa tsoekere

Melemo ea bophelo bo botle ba Cauliflower

Ka mefuta ea eona e fapaneng ea limatlafatsi tsa bohlokoa, cauliflower ke meroho e hlanya e phetseng hantle. Pele, melemo ea bophelo bo botle ea cauliflower, ho ea ka litsebi tsa lijo le lipatlisiso tsa saense.

E Khothalletsa Tšilo e Ntle ea lijo

Meroho ke e meng ea mehloli e metle ka ho fetisisa ea fiber, mme ka ligrama tse 2 ka kopi, kholifolaoa ha e fapane. Tsena ke litaba tse monate bakeng sa pampitšana ea hau ea mala, kaha "fiber e ts'ehetsa bophelo bo botle ba tšilo ea lijo ka ho boloka mala a le teng kamehla," ho bolela Bansari Acharya R.D.N., setsebi sa phepo e nepahetseng se ngolisitsoeng ho Food Love. Cauliflower e na le faeba e qhibilihang le e sa qhelellaneng, e eketsa Doll, leha e ruile haholo ka faeba e sa qhibilihang, e sa qhibiliheng ka metsing. Oa hlalosa: "O ka nahana ka faeba e sa qhibilihang e le lefielo le fetang ka har'a tšilo ea hau ea lijo ho boloka lijo le litšila li tsamaea." "E eketsa bongata ho litulo, tse tšehetsang motility le kamehla." Ka lehlakoreng le leng, fiber e qhibilihang etsa qhala ka metsing, ho etsa ntho e kang gel e liehisang tšilo ea lijo le ho u boloka u khotše. (E amanang: Melemo ena ea Faeba e E etsa Phepo ea Bohlokoa ka ho Fetisisa Lijong Tsa Hau)

E ka Fokotsa Kotsi ea Kankere

Hobane li na le limatlafatsi tse u loketseng, cauliflower le meroho e meng ea cruciferous hajoale li ntse li ithutoa bakeng sa thepa ea tsona e khahlanong le mofets'e, ho latela National Cancer Institute. Ka ho khetheha Cauliflower e na le "metsoako e mengata ea li-antioxidant, ho kenyeletsoa vithamine C, beta-carotene le li-phytonutrients tse kang quercetin le kaempferol," ho bolela Doll. (Khopotso e potlakileng: li-antioxidants li fokotsa li-radicals tsa mahala, limolek'hule tse kotsi tse ka eketsang khatello ea oxidative - ka hona, li eketsa kotsi ea maemo a sa foleng le mofets'e - ha li bokellana le ho tsoa taolong.)

Li-glucosinolate tsohle tse litulong tsa cruciferous le tsona li ka thusa. Ha u itokisetsa (ke hore, seha, mocheso), ho hlafuna, 'me qetellong u cheka koliflower, mohlala, li-glucosinolate li arotsoe ka metsoako e joalo ka li-indoles le li-isothiocyanate - tseo ka bobeli li fumanoeng li thibela nts'etsopele ea mofets'e ka likhoto le litoeba, ho latela NCI. Ho feta moo, mofuta o le mong oa isothiocyanate (sulforaphane) o bonts'itsoe ho sitisa keketseho ea lisele tsa mofetše oa mae a bomme phuputsong ea laboraka ea 2018 le ea lisele tsa mofetše oa colon ho boithuto ba lab ea 2020. Leha ho le joalo, lithuto tse eketsehileng mabapi le batho lia hlokahala. ('Nete e monate: Litholoana tsa broccoli le tsona li ruile sulforaphane.)

E khothalletsa bophelo bo botle ba methapo

Ha ho tluoa melemo ea bophelo bo botle ba cauliflower, u ke ke ua lebala ka boemo ba eona bo phahameng ba choline, limatlafatsi tsa bohlokoa tse thusang boko ba hau le tsamaiso ea methapo ho laola mohopolo, maikutlo le taolo ea mesifa, har'a mesebetsi e meng, ho latela Mekhatlo ea Sechaba. ea Bophelo. Choline e boetse e nkuoa e le "moaho oa bohlokoa oa acetylcholine, lisele tsa methapo ea lik'hemik'hale tse sebelisang ho buisana," ho hlalosa Northrop. Acetylcholine e bohlokoa molemong oa ho hopola le ho tseba - haholo-holo hoo "maemo a tlase a amanang le lefu la Alzheimer," ho bolela Northrop (le NIH).

Sulforaphane e na le mokokotlo oa hau lefapheng lena, le eona. Likokoana-hloko tse loantšang mofets'e le li-anti-inflammatory li ka liehisa kholo ea mathata a methapo ea kutlo, ho kenyeletsoa lefu la Alzheimer's, lefu la Parkinson le multiple sclerosis, ho latela tlhahlobo ea 2019 ho Koranta ea Europe ea Pharmacology. Ho feta moo, sengoloa sa 2019 ho Ho Tsamaisa Boko e boetse e fana ka maikutlo a hore sulforaphane e ka khothaletsa neurogeneis kapa kholo ea lisele tsa methapo, ho sireletsa tsamaiso ea hau ea methapo le ho feta.

Thusa Ho Theola Boima ba 'mele le Tsamaiso

Ha e sebelisoa sebakeng sa lijo tse nang le likhalori tse ngata - joalo ka, e re, lekhapetla la phae ka quiche - cauliflower e ka u thusa ho theola le / kapa ho laola boima ba 'mele. ICYMI e kaholimo, kopi e le 'ngoe ea cauliflower e tala e na le likhalori tse 27 feela, ka hona e e etsa "stellar" e nkang khalori e phahameng, lijo tse nang le lik'habohaedreite tse ngata joalo ka raese kapa litapole tse mashed, "ho bolela Doll.'Me ha u e fokotsa bakeng sa carb e bonolo (nahana: raese ea cauliflower ho e-na le raese e tšoeu), u ka fokotsa palo eohle ea lik'halori tseo u li jang letsatsi lohle ha u ntse u khotsofetse, ho hlalosa Acharya. Fibre e ho cauliflower e ka "eketsa maikutlo a ho khora le botlalo ka nako e telele," oa eketsa, e leng se ka laolang takatso ea lijo letsatsi lohle. (Bona hape: Li-snacks tse 12 tse phetseng hantle bakeng sa ho theola boima ba 'mele, ho latela Dietitians)

Hape ho na le metsi a khahlehang a cauliflower. Ha e le hantle, hoo e ka bang karolo ea 92 lekholong ea cruciferous veggie ke H2O. Joalokaha mohlomong u tseba, karolo ea bohlokoa ea ho laola boima ba 'mele ka katleho ke ho boloka metsi a lekaneng -' me kaha boholo ba boima ba eona ke metsi, cauliflower e ka thusa ho finyella lipakane.

Likotsi tse ka bang teng tsa Cauliflower

Meroho e tsebahalang e kanna ea se be ea motho e mong le e mong. Li-veggies tsa Cruciferous li na le tsoekere e rarahaneng e bitsoang raffinose e thata ho batho ba bang ho e cheka, ho latela Harvard Health Publishing. Sena se ka baka "khase e fetelletseng le ho ruruha, ka hona batho ba nang le lits'ebetso tsa tšilo ea lijo tse haelloang kapa ba tloaetseng ho fumana khase ba lokela ho lekanyetsa palo ea cauliflower eo ba e jang, haholoholo ka sebopeho sa eona se tala le haufi le nako ea ho robala," ho hlalosa Acharya. Meroho ea Cruciferous e boetse e na le metsoako ea goitrogenic "kapa lintho tse sitisang mosebetsi oa qoqotho," ho bolela Doll. Li-goitrogen li phahame ho cauliflower e tala, kahoo haeba u na le lefu la qoqotho, Doll e fana ka tlhahiso ea ho belisa kapa ho chesa veggie ho fokotsa metsoako ena. Ha ho na mathata a mala kapa a qoqotho? Tsoela pele 'me u theole.

Mokhoa oa ho kha, ho lokisa le ho ja cauliflower

Northrop o re: "Tsela e atileng haholo ea ho reka cauliflower e ncha karolong ea lihlahisoa kapa e le lipalesa tse hoammeng karolong ea sehatsetsi." Ha u reka mofuta o sa tsoa khuoa, batla hlooho e tiileng, e soeufetseng e nang le li-florets tse pakaneng hantle; makhasi a lokela ho ba a ho ithuta le botala bo khanyang, ho latela Mayo Clinic Health System. Lipalesa tse hlephileng, matheba a sootho a mushy, le makhasi a mosehla ke matšoao a hore u lokela ho khetha hlooho e 'ngoe ea cauliflower.

Cauliflower e ntse e tsoela pele ho ba le ~ motsotso ~, kahoo lebenkele la hau la korosari le ka 'na la tlala ka lihlahisoa tse lokisitsoeng tsa cauliflower. O ka fumana "cauliflower e mashed e ts'oanang le litapole tse khotliloeng le" cauliflower "e halikiloeng e sebelisitsoeng bakeng sa raese," ho bolela Northrop. Ho boetse ho na le cauliflower pizza crust, likuku tsa cauliflower, le phofo e se nang gluten e entsoeng ka cauliflower e omisitsoeng, o phaella ka ho re - 'me seo se senya bokaholimo feela. Mme hape ho na le kholifolawa e kenngweng ka makotikoting le ka mapolanka, aka escabeche, ho bolela Northrop. O re: "Khetho e matlafatsang ka ho fetisisa ke kholifolaa e sa tsoa khuoa kapa e hoammeng." Empa haeba u ka rata ho leka lihlahisoa tsa cauliflower tse pakiloeng, "hlokomela lisebelisoa tse sa hlokahaleng kapa tse bolokang, 'me u hlokomele sodium e fetelletseng," ho lemosa Northrop.

Lapeng, ho seha cauliflower e ncha ho bonolo: E behe holim'a boto ea ho itšeha, li-florets li shebile holimo. Khaola ka ho toba bohareng (ka bolelele), ebe u beha lehlakoreng le bataletseng la halofo ka 'ngoe holim'a boto. Sela fatše bohareng ba e 'ngoe le e' ngoe ho etsa likotoana tse 'ne. Ka mor'a moo, khaola likutu ka lehlakoreng - u shebane le libaka tseo florets li kopanang le bakoang - ebe u khaola li-florets tsa cauliflower ka matsoho. Boselamose. (E amanang le eona: Caulilini E Haufi le ho ba Meroho e Mecha eo U e Ratang)

Lipalesa tse arohaneng li tla nka matsatsi a ka bang 'nè ka sehatsetsing, ho latela Mayo Clinic Health System, empa u tla batla ho li lahlela ka mor'a moo. (Lihlooho tsohle li lokela ho nka matsatsi a mane ho isa ho a supileng.) U ka ja cauliflower e le tala kapa e phehiloe ka ho besoa ka mouoane, ho belisoa, ho halika, kapa ka ho e fafatsa; u tla tseba hore e phehiloe ha e le lerootho ebile e le bonolo. (Na u batla ho boloka limatlafatsi tse ngata? Ho fofa ke khetho e ntle ka ho fetisisa, ho bolela Doll.)

Haeba u se u itokiselitse ho kenella ho cauliflower craze, leka mehopolo ena e monate ea ho ja cauliflower:

Joaloka sejana se besitsoeng. "Leka ho halika hlooho eohle ea cauliflower bakeng sa lijo tse monate tsa meroho," ho etsa tlhahiso ea Northrop. Hlakola makhasi le kutu e thata, ho etsa bonnete ba hore li-florets li tsitsitse. Hlatsoa ka oli ea mohloaare, eketsa linoko, 'me u halike (lehlakore le khaotsoeng le shebile fatše) metsotso e 30 ho isa ho e 40 ka likhato tse 400 tsa Fahrenheit. Bakeng sa mofuta o bonolo oa menoana, koliflower e halikiloeng e phaphamala ka likhato tse 450 tsa Fahrenheit metsotso e 20 'me u kopane le sopho eo u e ratang ea ho ina.

Ka kheri. Acharya o re: "Hangata e jeoa lijong tsa India, kholifolaoa ea khari e ka kopanngoa le meroho e meng joalo ka lierekisi le litapole." Hangata e fanoa ka bohobe (ke hore roti kapa naan) le / kapa raese, oa eketsa.

Ka sopho. Lipalesa tsa cauliflower li ba boreleli haholo ha li phehiloe ebile li kopantsoe, ho li etsa hore li lokele sopho ea "tranelate" ea limela. Ka mohlala, sopho ena ea cauliflower e phehiloeng ka litapole tse bobebe, e ruile ka mokhoa o makatsang ebile ea khotsofatsa.

Joalo ka raese. Ho e boloka e le bonolo, reka cauliflower e nang le litheko - ke hore, Rice ea Tlhaho ea Lefatšeng ea Cauliflower Rice, $ 20 bakeng sa mekotla e 6, instacart.com - lebenkeleng. Northrop o re: "U ka sebelisa processor ea lijo ho hula kholifolaoa ho fihlela e shebahala joalo ka lithollo tsa raese." E kopanye le kamohelo, e sebelise sebakeng sa eona kapa raese ka sejana se phehiloeng kapa se phehiloeng, kapa u etse sejana se bululetsoeng sa risotto. Tsela ke ena: Pheha raese ea cauliflower ka konofolo le oli ea mohloaare ka moro oa meroho ho fihlela e le bonolo ebile e le boreleli, metsotso e ka bang 10, ho hlalosa Northrop. Kopanya Parmesan, nako le letsoai le pepere, 'me u phahamise ka chives kapa parsley bakeng sa lijo tse senyehileng.

Joaloka mapheo a Buffalo. K'homphieutha ena e tumme haholo hoo u ka e fumanang karolong ea leqhoa ea mabenkele a mangata a korosari. Leka: Wholly Veggie! Mapheo a Frozen Buffalo Cauliflower, $6, target.com. Kapa u e etse hae ka ho akhela lipalesa tsa cauliflower ka sopho ea Buffalo le ho halika metsotso e 25 ka likhato tse 375 tsa Fahrenheit. "Sebeletsa ka lithupa tsa celery," ho khothaletsa Northrop, kapa o leke ka ho apara serapa se thehiloeng ho cashew.

Ka smoothie. E kanna ea utloahala e makatsa, empa e hlile ea sebetsa. Koahela likholifola tse nang le serame se nang le litholoana tse monate tse kang fragole kapa mango, 'me u ke ke ua khona ho latsoa veggie. Leka sena ho "cauliflower smoothie", e tlatsitsoeng ka botoro ea almonde le mahe a linotši.

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