Zan iya ci raw Broccoli? A mafi kyau girke-girke da kuma musamman dafa abinci

Broccoli - da shigo da samfurin, abin da ya bayyana a kan alluna na mu yan'uwanmu 'yan ƙasa ne in mun gwada kwanan nan. 'Yan mutane san cewa wannan kayan lambu - a ɗakunan ajiya na bitamin, ma'adanai da kuma antioxidants da cewa adana kiwon lafiya da kuma' yancin matasa. Ganin a kan babban kanti shiryayye m Inflorescence arziki koren launi, da yawa za su yi tunanin, da yadda za a yi da samfurin? A abin da fom shi ne mafi alhẽri amfani da ko za ka iya ci raw Broccoli? Amsoshin wadannan tambayoyi da sauran - a cikin wannan labarin.

Broccoli. Abin da irin kayan lambu?

Shekara-shekara shuka, wani wakilin kabeji iyali. Subspecies - farin kabeji. Don amfani da m tushe da buds da shuka. na karshe launi na iya zama kore, ko shunayya. View, shi ne mafi prevalent a cikin yankin - Calabrese, wakilta kore cabbages kamã laima da mahara inflorescences, tam dab da juna. Kadan sanannun jinsunan bishiyar asparagus, inda da yawa na bakin ciki mai tushe suna lazimta kananan buds.

Abin da ke karkashin laima? Bitamin da kuma gina jiki

Broccoli - shugaba daga cikin data kasance iri kabeji a kan furotin abun ciki. Akwai da yawa da zare da fats. A abun da ke ciki - alli, potassium, phosphorus, manganese, tutiya, selenium, sodium, magnesium, baƙin ƙarfe da tagulla. Kayan lambu da kuma taƙama da babban abun ciki na bitamin A, B, C, PP, A, E, U.

Alal misali, ascorbic acid (bitamin C) sau biyu, kamar yadda a tangerines da lemu. Don samun wani kullum kashi na shi ne alhakin karfi na rigakafi tsarin, shi ya ishe su yi amfani da 100 grams na Broccoli.

Bisa ga abun ciki na provitamin A - beta-carotene, da aka sani da bitamin na kyakkyawa, longevity da kyau view - kabeji fi gaban karas da kabewa.

Regular amfani da abinci da samfur farawa matakai na aiki maimaitawa Kwayoyin kuma tsokoki, wanda yana da muhimmanci musamman a lokacin dawo da lokaci - bayan cututtuka, ake gudanar, tsanani samu rauni.

M fiber a cikin abun da ke ciki daidai a cikin narkewa kamar fili aiki, na taimaka wa tsayar da narkewa, magance maƙarƙashiya, bacin da sauransu. D. ruri daga cikin matakai na outflow na bile facilitates aikin na hanta.

Yadda za a dafa Broccoli don kiyaye gina jiki a cikin matsakaicin maida hankali?

A cikin zukatan masu amfani da daidaita view cewa sabo ne da kayan lambu a cikin raw siffan an mafi kyau samamme ta jiki. Lokacin da ruwan, stewing ko frying mafi yawan m aka gyara kawai ƙafe. Duk da haka, masana har yanzu ba su zo wata yarjejeniya a kan ko za su ci raw Broccoli. Wasu sun gaskata cewa thermal jiyya na "sata" daga kayan lambu, fiye da rabin bitamin, wasu ba yarda, iƙirarin cewa da ta dace dafa abinci ko blanching adadin na gina jiki a cikin samfurin zai kawai kara.

A Turai da Amirka akwai da yawa girke-girke da raw Broccoli, musamman m salatin na raw kabeji. Ga waɗanda suka bi adadi da kuma kirga adadin kuzari, da mafi kyau shawarwarin - blanching.

Ganin rashin bayyananne amsar yanke shawara ko Broccoli za a iya ci raw, kowa da kowa ya kamata mallaka bisa ga nasu, ku ɗanɗani fifiko.

Kabeji a yaki da cutar daji

Waɗanda suka ba su yanke shawarar abin da ya kamata kafin cin abinci Broccoli - raw ko dafa - kana bukatar ka samu matsahi na saba da nasarorin da masana kimiyya daga Netherlands.

Nama na cruciferous kayan lambu, wanda sun hada da kabeji, dauke da manyan yawa na glyukozinotsitov. Recent sāke a cikin jiki cikin isothiocynates - iko anti-carcinogenic aka gyara. Wanne, bi da bi, su ne precursors sulforafena.

A tawagar kwararru ta tabbatar da cewa cin Boiled Broccoli, sabanin da sabo, rage sha na aiki anti-ciwon daji jamiái.

A binciken da hannu a rukuni na 8 maza. Kowace rana, da farko hudu sun ci 200 grams da shuka a cikin raw siffan, na biyu - a Boiled. A lokaci guda tsare auna matakin sulforafena mahalarta.

Bisa ga sakamakon wani kimiyya gwaji an gano cewa, cin raw kabeji na taimaka wa hanzarta assimilation da kuma jari sulforafena a kwatanta da daya da cewa an hõre zafi magani. A taro na aiki abu a cikin raw foodists kwayoyin kaddarance 38%, alhãli kuwa da dafa abinci magoya ciki tare da kawai 4%.

Amsar wannan tambaya na ko zuwa ci raw Broccoli, ne bayyananne. Yin wannan shi ne ba kawai zai yiwu, amma dole.

Shin, akwai wani amfãni a cikin daskararre samfurin?

A ban mamaki tasiri a kan low-zazzabi kayan lambu tserar bitamin da kuma ma'adanai a cikin gaba ɗayansa. Sayo a cikin babban kanti, ko daskarewa a kan nasu, zai kawo wani kasa mai kyau fiye da sayarwar 'yan hours ago daga cikin lambu. Wannan dukiyar Broccoli yana da muhimmanci musamman ga mazauna arewacin yankunan, inda kabeji ba girma a duk.

Zan iya ci raw Broccoli defrosted? Lokacin da tura daskarewa rasa 9.8% na gina jiki. Idan bayan thawing kayan lambu hõre zafi magani, da asarar za a ninka, idan ba sau uku. Masana sun bayar da shawarar karfi thawed Broccoli cinye raw.

Yadda za a daskare da kabeji dama?

Domin ba su yi tunani, da shi ne zai yiwu in ci raw Broccoli, shi wajibi ne ya zama ƙarƙashin shi zuwa wani sanyi magani daidai.

Head dole ne a disassembled cikin kananan florets, sosai tsabtace daga remnants na duniya da kuma kura. Tsoma a ruwan zãfi for daƙiƙu 5-10 kuma nan da nan tsoma a ruwa kankara (kankara cubes daskare jam'iyya hadaddiyar giyar da kuma ƙara ruwa). Dry, yada fita a kan fakitoci. Bi da wannan hanya da samfurin da za a iya adana a cikin injin daskarewa ba fiye da a shekara.

Zan iya ci raw Broccoli, wanda aka adana a cikin firiji? Kayan lambu rike da amfani halaye na 5 days bayan kau daga faci. Shi ya dace don amfani, bayar da abun ciki a zazzabi na 5-10 digiri Celsius ba fiye da 5-7 kwanaki.

Cream na sabo Broccoli da jatan lande

a duniya-aji shugaba wanda cancantar an tabbatar da Michelin taurari, a matsayin amsa ga wannan tambaya, shi ne zai yiwu in ci raw Broccoli, bayar da 'yan girke-girke da sabo samfurin a cikin starring rawa, wanda ikirarin zama fi so a cikin kowane iyali.

Key Sinadaran:

1. Broccoli - 1 shugaban.
2. Boiled jatan lande shelled - 10-12 guda.
3. Albasarta - 2-3 guda.
4. Broth (nama, kayan lambu, ko kifi) - 1.5-2 lita.
5. Cream - 300 grams.
6. Tafarnuwa - 3 cloves.
7. Butter (melted) - 5 tablespoons.
8. Lemon ruwan 'ya'yan itace, barkono, gishiri da kuma nutmeg - dandana.
9. Faski - don ado.

Shiri na m cream-miya

Broccoli kurkura sosai, raba florets, a yanka a cikin guda na 1-2 santimita. Kwasfa da albasa da tafarnuwa, sara. A wani frying kwanon rufi da wani babban dutsen ado ko kwanon rufi da wani lokacin farin ciki tushe narke cikin man shanu, toya albasa da tafarnuwa zuwa suma launi zinariya. Zuba broth, bayan minti 10, zuba cikin cream. Add to cakuda Broccoli, dukan tsiya tare da wani blender zuwa puree.

Don kakar wata tasa da gishiri, barkono, lemun tsami ruwan 'ya'yan itace da kuma nutmeg.

A karkashin sanyi Gudun ruwa zuwa kurkura da jatan lande, bushe takarda tawul, toya tare da kadan Bugu da kari na man zaitun.

Zuba a cikin portioned faranti, sa 2 jatan lande, yayyafa da faski ganye.

Salatin "kada ɗanɗanonta ya gushe"

Ba kasa m salatin na raw Broccoli. A girke-girke - mai tsaron ɗakunan ajiya na bitamin, da aka bada shawarar ci a kalla sau uku a mako, a lokacin rani.

Key Sinadaran:

1. Brokkoli- 1 bunch.
2. Sweet ja da albasarta - 1-2 guda.
3. Tumatir - 200 grams.
4. Sweet barkono - 100-150 grams.
5. Qwai - 2-3 guda.

Ga miya:

1. Apple vinegar - 2 teaspoons.
2. Man zaitun - 2 tablespoons.
3. Sesame mai -1 tsp.
4. Soya miya - 2 tablespoons.
5. Brown sugar -1 tsp.

Decor:

1. Green albasarta - 3-4 alkalami.
2. Faski - 30-40 grams.
3. Tafarnuwa - 2 cloves.
4. Sesame - dandana.

Broccoli cikin florets kwakkwance girman 2-3 santimita. Kurkura sosai, sa a kan takarda tawul. Barkono, tumatir da albasa wanke, a yanka cikin manyan cubes. Tafasa wuya Boiled qwai, sara cikin 6 guda. Kayan lambu da kuma qwai hada a wani zurfin ganga.

Don shirya miya, Mix duk ruwa sinadaran, zuba a cikin enameled ganga, sa a kan wuta for 30-45 seconds. A cakuda ya zama dan kadan dumi ta soke da launin ruwan kasa sugar. Ƙara shi ya kamata a cire daga wuta tasa, Mix sosai. Kwantar da miya, zuba a kan kayan lambu.

Green albasa, finely yankakken, faski ganye rabu daga stalks, sara. Tafarnuwa zuwa matsi ta hanyar latsa. Add to da tasa, saro. Hannu sake yafa masa sesame tsaba a saman.

Kayan lambu arziki koren launi ne sauki shirya, sauki nike kuma yana dauke da akalla adadin kuzari. A samfurin kamata zauna a manyan wuri a cikin ganyayyaki na zamani mutum ya zama babban kari ne a nama da kifi jita-jita.

Broccoli - na bitamin da kuma ma'adanai, musamman inda jiki yana bukatar a hunturu.