Koliflower inotsvedza uye inodzivirira cancer

Zvemukati

• Ruzivo rwehutano
• Koliflower Pizza Recipe
• Koliflower Rice Recipe
• Recipe yekoliflower kana gratin

Cauliflower imuriwo kubva kumhuri imwechete se broccoli, uye isarudzo yakanaka kushandisa mukurema kwekudya, sezvo iine mashoma macalorie uye akapfuma mu fiber, izvo zvinobatsira kugara muchimiro uye nekukupa kuguta.

Uye zvakare, sezvo iine hutambi husina kwayakarerekera, inogona kushandiswa mune dzakasiyana mabikirwo senge masaradhi, sauces, hwaro hwemapiza akakodzera uye sechinotsiva mupunga mune yakaderera carb chikafu.

Iwo makuru ehutano mabhenefiti ecoliflower ndeaya:

1. Batsira kuonda, sezvo yakafuma mu fiber uye iine mashoma macalorie, zvichibatsira kukupa kuguta pasina kuwedzera macalorie echikafu zvakanyanya;
2. Natsiridza ura kutama, nekuda kweiyo fiber zvemukati;
3. Dzivirira cancer, sezvo yakafuma mune antioxidants senge vhitamini C uye sulforan, inodzivirira maseru;
4. Chengeta mhasuru hutano, nekuti iine potassium yakawanda;
5. Natsiridza ganda uye simbisa immune system, nekuda kwehuwandu hwayo hweanti-oxidants;
6. Batsira mu gastritis kurapwa, nekuti iine sulforaphane, chinhu chinoderedza kukura kweH pylori bacteria;
7. Chengeta hutano hwepfupa, yekuve ne vitamini K uye potasium.

Kusarudza cauliflower yakanaka nyowani, munhu anofanirwa kutsvaga imwe yakasimba, isina makwapa ezveruvara rweyero kana shava, uye ine mashizha egirini akasungirirwa zvakasimba padanda. Onawo zvikonzero zvinomwe zvakanaka zvekudya broccoli.

Ruzivo rwehutano

Iyi tafura inotevera inopa ruzivo rwehutano kune 100 g yekorifurawa mbishi uye yakabikwa.

Inopisa cauliflower kana microwave pachinzvimbo chekubika inobatsira kuchengetedza mavitamini nemaminerari. Kuti ubatsire kuchengetedza ruvara rwayo chena, isa chipunu chimwe chemukaka kana muto wemonimu mumvura, uye usabike cauliflower mualuminium kana hari dzesimbi.

Koliflower Pizza Recipe

Zvisungo:

• 1 yakabikwa kolifulawa
• 1 zai
• 1 mukombe mozzarella
• 3 tablespoons yetomato muto
• 200 g yemozzarella chizi
• 2 akachekwa madomasi
• ½ akachekwa hanyanisi
• ½ mhiripiri mutsvuku
• 50 g yemiorivhi
• Munyu, mhiripiri, basil mashizha uye oregano kuravira

Kugadzirira modhi:

Pheka uye, mushure mekutonhora, gaya iyo koliflower mune processor. Isa mundiro, wedzera zai, hafu yechizi, munyu uye mhiripiri, kusanganisa zvakanaka. Gadzira pani ne butter uye furawa, uye gadzira iyo kolifulawa bundu kuita pizza chimiro. Isa muhovhoni yakapetwa pamberi pa220 ° C kwemaminitsi gumi kana kusvika makona atanga kusviba. Bvisa kubva muchoto, wedzera muto wemadomasi, chisi chasara, madomasi, hanyanisi, mhiripiri nemiorivhi, uchiisa oregano, mashizha ebasil nemafuta emuorivhi pamusoro. Bika zvakare kwemimwe maminetsi gumi kana kusvika chizi yanyungudika. Iyi pizza inogona kuzadzwa nemidziyo yesarudzo yako.

Koliflower Rice Recipe

Zvisungo:

• Cauliflower
• ½ mukombe grated hanyanisi tii
• 1 clove yegariki yakapwanyika
• 1 tablespoon yakasikwa parsley
• Munyu uye mhiripiri nhema kuravira

Kugadzirira modhi:

Shamba uye woma iyo cauliflower mumvura inotonhora. Wobva wagunda kolifulawa mune gobvu gobvu kana kurova muprosesa uchishandisa pulse function kusvikira yaenderana yakafanana neiyo yemupunga. Mune pani yekutsvaira, sunga anyanisi uye gariki, wedzera kuholiflower uye rega isimbe kwemaminitsi mashanu. Mwaka nemunyu, mhiripiri uye parsley.

Recipe yekoliflower kana gratin

Iyi nzira yakanaka pakurwisa gomarara nekuti ine zvinhu zviviri zvinobatsira kudzivirira uye kurwisa gomarara, iri sulforaphane uye indole-3-carbinol.

Sulforaphane inobatsira mukugadzirwa kwemakemikari anobvisa chepfu kubva mumuviri, nepo iyo indole-3-carbinol inoderedza mwero wemaestrogen mumuviri, uyo kana ukawedzerwa, unogona kutungamira pakuonekwa kwemamota.

Zvisungo:

• 1 konifurawa
• 1 girazi nehafu yemukaka
• 1 tablespoon yemafuta emuorivhi
• 1 tablespoon yeupfu
• 4 maspuni akachekwa Parmesan chizi
• 2 mashupuni echingwa
• munyu

Kugadzirira modhi:

Shamba iyo koliflower mushure mekubvisa mashizha. Isa kabichi rose mupani, vhara nemvura inopisa yakarungwa nemunyu uye uuye kumoto kuti ubike. Mushure mekubika, bvisa kubva mumvura, dhonza uye gadzira mune yakadzika pyrex yakaiswa oiri.

Dissolve hupfu hwegorosi mumukaka, mwaka nemunyu uye kubika. Simbisa kusvikira yawedzera, wedzera chipunu chemafuta uye chizi, sanganisa zvakanaka uye bvisa. Paradzira kirimu pamusoro peholiflower, kusasa zvingwa zvechingwa uye ugoenda kuchoto kuti usvike.