Hutano hutano hwemaitiro - Brussels inomera

Brussels inomera idiki, yakatenderera, miriwo miriwo. Iwo anowanzo kuve anenge 1 kusvika 2 inches (2.5 kusvika 5 masendimita) yakafara. Ivo ndeve mhuri yekabichi, iyo inosanganisira zvekare kare, broccoli, collard miriwo, uye konifurawa. Muchokwadi, zvinomera zveBrussels zvinoita kunge zvidiki kabichi, asi zvine hunyoro mukuravira.

Miti yeBrussels inyoro kudya kana yabikwa; dzinogona zvakare kupihwa dzakasvibirwa kana dzakakwenywa. Iwo akazara zvinovaka muviri uye anogona kuverengerwa mukudya kwakawanda.

NEI VAKAKUITIRAI ZVAKANAKA

Brussels inomera izere nemavitamini, maminera, uye fiber. Unogona kutarisira kumera kweBrussels kutsigira immune system yako, ropa uye bone mapfupa, uye nezvimwe. Kudya mashoma mashoma emhando dzeBrussels kunokupa iwe yakawanda vhitamini C uye vhitamini K.

Brussels inomera yakakwira yakakwira ma antioxidants, ingori mushure mekare nesipinashi. Antioxidants zvinhu zvinogona kukubatsira kuti ugare uine hutano nekudzivirira kukuvara kwesero mumuviri. Ingori hafu-mukombe (120 milliliters, mL) yemidziyo yakabikwa yeBrussels inokupa inenge hafu yehuwandu hwezuva nezuva hwevhitamini C.

Mamwe mavitamini uye zvicherwa zviri muBrussels zvinomera, zvinosanganisira vhitamini A, potasium, uye folate. Kugara uchidya zvinomera zveBrussels uye mimwe miriwo yakafanana zvinogona kubatsira kudzivirira cancer yakawanda, kunyangwe izvi zvisina kuratidzwa.

Brussels inomera iri kuzadza kwazvo. Mashizha acho akasungwa zvine mutsindo uye akafuta. Izvo zvakare zvakaderera mumakhalori, saka vanogona kukubatsira iwe kuchengetedza huremu hune hutano. Kapu (240 mL) yeBrussels inomera ine anenge magiramu matatu (g) ​​yega yega fiber uye mapuroteni uye 75 makori chete.

Kana iwe ukatora mushonga wekutetepa ropa, warfarin (Coumadin), ungangoda kudzikisira kudya kwako chikafu chakazara muvhitamini K. Warfarin inoita kuti ropa rako risanyanya kuumbika. Vitamin K uye zvekudya zvine vhitamini K, kusanganisira zvinomera zveBrussels, zvinogona kukanganisa mashandiro eropa-vatete.

MAGadzirirwo AVAKAITWA

Usati wabika zvinomera zveBrussels, ive shuwa yekugeza nekuzvichenesa. Bvisa pasi rakaoma uye bvisa chero ekunze, mashizha akasviba. Paunenge uchichenesa maBrussels usati wabika, cheka X-chimiro muzasi mushure mekunge watema pasi rakaomarara. Izvi zvichavabatsira kubika zvakanyanya zvakaenzana.

Brussels inomera inogona kuwedzerwa kune chero kudya uye kugadzirirwa munzira dzinoverengeka, senge:

• Microwave mune microwave-yakachengeteka mbiya ine imwe-kota mukombe (60 mL) yemvura kwemaminitsi mana.
• Steam mugango diki pachitofu neinch (17 mL) emvura. Dhavhara uye gadzira maminetsi mashanu kusvika kugumi.
• Kugocha nemafuta emuorivhi pane pani pepa kwemaminitsi makumi maviri nemakumi matatu pa400 ° F (204 ° C). Wedzera munyu mushoma uye mhiripiri, kana zvimwe zvinonaka zvakaita semhiripiri tsvuku.
• Saute pachitofu pamusoro negariki nemafuta emuorivhi. Wedzera huku, howa, kana bhinzi pakudya kwakanaka. Wedzera yakazara gorosi kana yakakwira fiber pasta zvakare.

Kubikira Brussel kumera hakukurudzirwe nekuti yakawanda vhitamini C inorasika neiyi nzira yekubika.

KWAZVO ZVOKUWANA DZEMA BRUSSELS SPROUTS

Brussels inomera inowanika gore rese mune yegirosari inoburitsa chikamu. Iwe uchavawana padyo ne broccoli uye mamwe magreen. Sarudza kumera kweBrussels iyo yakasimba uye yakajeka girini. Dzivisa zvinomera zveBrussels zvakapfava kana kuita yero.

Isa zvinomera zveBrussels pane yako yevhiki yekutenga zvinyorwa. Vachagara mufiriji kwemazuva matatu kusvika mashanu.

BUDZA

Kune zvakawanda zvinonaka zveBrussels zvinomera mabikirwo. Heino imwe yekuyedza.

Zvinoshandiswa

• Hafu paundi (227 g) yeBrussels inomera
• Hafu mukombe (120 mL) muto wehuku, yakaderera-sodium
• Imwe teaspoon (5 mL) juisi yemonimu
• Imwe teaspoon (5 mL) tsvuku yemasitadhi (inonaka)
• Imwe teaspoon (5 mL) thyme (yakaoma)
• Hafu mukombe (120 g) howa (akachekwa)

Mirayiridzo

1. Trim Brussels inokura uye cheka hafu. Steam kusvikira nyoro, kwemaminitsi matanhatu kusvika kugumi, kana microwave pakakwirira kwemaminetsi matatu kusvika kumana.
2. Muhari isina tanda, isa muto kumota.
3. Sakanidza mujisi remonimu, masardard, uye thyme. Wedzera howa.
4. Bira kusvikira muto waderedzwa nehafu, kwemaminitsi mashanu kusvika kumasere.
5. Wedzera zvinomera zveBrussels (kana mimwe miriwo yakabikwa).
6. Tora zvakanaka kupfeka nemuto.

Kunobva: United States Dhipatimendi Rezvekurima

Hutano hwechikafu maitiro - Brussels kabichi; Zvikafu zvishoma zvine hutano - brussels inomera; Kurema uremu - brussels inomera; Kudya zvine hutano - brussels inomera; Wellness - brussels inomera

Academy yeNutrition uye Dietetics webhusaiti. Mutungamiri wekutanga kune cruciferous miriwo. www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/the-beginners-guide-to-cruciferous-vegetables. Yakagadziridzwa Kukadzi 2018. Yakasvika June 30, 2020.

US Dhipatimendi Rezvekurima webhusaiti. Mwaka wekuburitsa gwara: Brussels inomera. snaped.fns.usda.gov/seasonal-produce-guide/brussels-sprouts. Yakasvika munaJune 30, 2020.

Dhipatimendi reUnited States rezvekurima uye Dhipatimendi reU.S. rehutano neVashandi. Dhijitari Mirayiridzo yevaAmerica, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Yakagadziridzwa Zvita 2020. Yakasvika muna Ndira 25, 2021.

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