Maitiro eCauliflower Rice Inobatsira Sei Hutano Hwako

Zvemukati

• Calorie uye carb zvemukati
• Nutrition chokwadi
• Maitiro ekuzviita
• Kubika mirairo uye ndiro
• Homemade maringe nechitoro-chakatengwa
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Cauliflower rice ndeyakakurumbira yakaderera carb chinotsiva mupunga uyo unogadzirwa nekukanda kana grating nyowani kolifulawa.

Chigadzirwa chinoguma hachisi chekungotakura mavitamini nemaminerari chete asi zvakare chine kutaridzika uye kunzwa kwemupunga - pachikamu chemakori uye macarbbs. Inogona kudyiwa mbishi kana kubikwa.

Chinyorwa ichi chinokuudza zvese zvaunoda kuti uzive nezve cauliflower mupunga, kusanganisira ayo echokwadi zvinovaka uye nemaitiro ekuigadzira.

Calorie uye carb zvemukati

Pamakori makumi maviri nemashanu pamukombe (107 gramu) - zvese mbishi uye zvakabikwa - mupunga weholiflower unopa chete 10-20% yemakoriori aunotarisira kubva kuhuwandu hwakaenzana hwemupunga wakabikwa. Iyo zvakare iri kunyanya hydrate, semvura inosanganisira pamusoro pe90% yehuremu hwayo (,,).

Tsvagiridzo inobatanidza yakaderera macalorie, mvura-dense chikafu senge cauliflower kune huremu kurasikirwa, sezvo ivo vanogona kudzikisa nzara uye kusimudzira manzwiro ekuzara. Zvese izvi zvinhu zvinogona kudzikisa yako calorie yaunodya ().

Uye zvakare, kolifulawa mupunga wakaderera muma carbs. Inopa chete 3 magiramu emambure carbs pamukombe (107 gramu) - kakapetwa ka18 mashoma carbs pane iwo wakaenzana mupunga (,,).

Izwi rekuti net carbs rinoyera huwandu hwemacarbbs muviri wako unopedzisira uchigaya. Inotarwa nekubvisa magiramu echikafu efaibha kubva kuma carbs ayo ese.

Nepo carbs iri imwe yemanyuko emuviri wako emagetsi, vanhu vazhinji vanotevera yakaderera carb kudya sekudya kwe ketogenic kuyedza kudzikisa huremu. Saka nekudaro, kolifulawa mupunga unogona kubatsira zvakanyanya kune vanhu vari kutsvaga kudzora kudya kwavo kwecarb.

Inofananidzwa neyakajairwa mupunga, cauliflower mupunga inonyanya kushomeka mumacalorie uye carbs. Izvi zvinoita kuti ive sarudzo inozivikanwa kune vanhu vari kuyedza kudzikisa huremu kana kutarisa kudya kwavo kwecarb.

Nutrition chokwadi

Cauliflower mupunga wakafuma mune zvinovaka muviri uye zvinobatsira zvemiti makomponi. Imwe kapu mbishi (107 gramu) ine ():

• Makorori: 27
• Mapuroteni: 2 magiramu
• Mafuta: isingasviki 1 gramu
• Carbs: 5 magiramu
• Fiber: 2 magiramu
• Vhitamini C: 57% yeiyo Mazuva ese Kukosha (DV)
• Tsamba: 15% yeiyo DV
• Vhitamini K: 14% yeiyo DV
• Pantothenic acid: 14% yeiyo DV
• Vhitamini B6: 12% yeiyo DV
• Choline: 9% yeiyo DV
• Manganese: 7% yeiyo DV
• Potassium: 7% yeiyo DV

Iyo faibha muholiflower mupunga inobatsira kupa mabhakitiriya ane hutano mumatumbu ako, ichideredza kuzvimba nekusimudzira hutano hwekugaya ().

Zvidzidzo zvinobatanidza fiber-yakawanda veggies senge koliflower kune yakaderera njodzi yezvirwere, senge rudzi rwechipiri chirwere cheshuga, gomarara, uye chirwere chemwoyo. Fiber inosimudzirawo manzwiro ekuzara, ayo anogona kubatsira kuonda (,,).

Uye zvakare, koliflower ndeimwe yeakanakisa masosi ezvirimwa zvecholine - zvinovaka muviri zvakakosha pamwoyo wako, chiropa, huropi, uye huta hurongwa (8).

Uyezve, semimwe miriwo inouraya, yakapfuma mu glucosinolate uye isothiocyanate antioxidants, iyo inorwisa kuzvimba uye inogona kutononoka cancer cancer kukura (,,,).

Ayo mamwe ma antioxidants, anosanganisira vhitamini C, flavonoids, uye carotenoids, anogona kudzikisa njodzi yako yezvirwere senge chirwere chemoyo (,,,).

Cauliflower mupunga yakanaka sosi ye fiber, choline, uye akasiyana antioxidants. Inonyanya kupfuma mu vitamini C.

Maitiro ekuzviita

Cauliflower mupunga zviri nyore kugadzira.

Tanga nekugeza nekuomesa musoro weholiflower musati wabvisa iwo magidhi. Wobva wadimbura musoro muzvikamu zvihombe zvakakura uye woisa yega yega yega neka grater rebhokisi.

Makomba ari pakati nepakati anowanzo shandiswa kugaya chizi anowanzo kuburitsa zvidimbu zvinonyatsoteedzera kugadzirwa kwemupunga wakabikwa.

Neimwe nzira, iwe unogona kushandisa iyo grater chinamatira pane chikafu processor, kana iyo yekumisikidza inoisa pane yekumhanyisa-blender kusanganisa yako cauliflower nekukurumidza. Ingo chengeta mundangariro kuti aya matekiniki anogona kugadzira chigadzirwa chekupedzisira icho chiri zvishoma zvishoma fluffy.

Kana uchinge washatiswa, bvisa hunyoro hwakawandisa kubva mumupunga nekuchimanikidza kupinda mune inopinza ndiro kana dhizha hombe repepa. Izvi zvinobatsira kudzivirira kuneta.

Koliflower mupunga unonyanya kudyiwa nyowani. Kunyangwe ichigona kuiswa mufiriji kwemazuva mashanu, inogona kukura isingafadzi sarufa.

Kubika uye kuitisa chando ipapo kunogona kudzikisira kunhuwirira uku. Koliflower mupunga unogona kuchengetedzwa nechando kwemwedzi gumi nembiri (16).

Kubika mirairo uye ndiro

Koliflower mupunga unoita kuwedzera kwakasiyana-siyana kune yakawanda madhishi.

Unogona kuidya yakasvibira kana kuimisa mune yakakura skillet. Kuti uite kudaro, pisa hushoma hwemafuta pamusoro pekupisa kwepakati, wedzera karoliflower mupunga nezvinonhuwira zvaunosarudza, uye vhara nechivharo. Iwe haufanire kuwedzera mvura, sezvo iyi veggie yatove yakapfuma mvura.

Bika kwemaminetsi mashanu kusvika kumashanu, uchikurudzira dzimwe nguva, kusvikira "zviyo" zvanyorova.

Cauliflower mupunga ndiyo yakanakisa kutsiva mupunga uye zvimwe zviyo mumidziyo senge mupunga wakakangwa, risotto, tabouleh, mupunga saradhi, yakakanyiwa miriwo, sushi, mupunga fritters, uye kurudzira-fries. Iwe unogona zvakare kuiwedzera kune burrito ndiro, masobho, uye casseroles.

Kuti uwane twist yakasarudzika, edza kuwedzera koliflower mupunga kune smoothies kana kuushandisa kugadzira porridge kana pizza crust.

Kugadzira cauliflower mupunga, ingo gadzira kana kushatisa cauliflower mbishi ne grater kana processor yekudya. Kunyangwe iri nani kudyiwa nyowani, unogona zvakare kuita firiji kana kuimisa. Inoita imwe nzira yakanaka kune mupunga uye imwe tsanga mune dzakasiyana ndiro.

Homemade maringe nechitoro-chakatengwa

Chitoro-chakatengwa cauliflower mupunga ndiyo inokurumidza kutsiva iyo yekugadzirira vhezheni. Inonyanya kuve nyore kana iwe uri mukumhanya kana kana nyowani koliflower isingawanikwe.

Ramba uchifunga mupfungwa dzako kuti miriwo mitsva inotanga kurasikirwa nezvimwe zvezvinhu zvinovaka muviri kana yangochekwa. Nekudaro, nyowani weholiflower mupunga ungangotakura zvishoma zvinovaka muviri kupfuura zvitoro-zvakatengwa zvevhezheni ().

Kutonhodza kunogona kudzikisira izvi kurasikirwa kwehutano - kunyangwe mutsauko uripakati peshanduro dzefriji nechando zvingave zvisina basa ().

Ramba uchifunga kuti zvitoro-zvakatengwa shanduro zvinogona kusiyanisa zvishoma mukuravira uye dhizaini zvichienzaniswa neyakazvigadzirira kolifulawa mupunga.

Tenga kune cauliflower mupunga online.

Chitoro-chakatengwa cauliflower mupunga inogona kukusevudzira imwe nguva mukicheni. Kunyangwe mhando dzechando dzinga chengetedza zvishoma zvinovaka muviri kupfuura mafiriji maficha, sarudzo mbiri idzi dzinowanzo kuve zvinovaka muviri senge shanduro dzakagadzirwa.

Chinokosha

Cauliflower mupunga inzira inovaka muviri kune mupunga une yakaderera macalorie uye carbs.

Inogona kutopa mabhenefiti akati wandei, senge kuwedzera uremu, kurwisa kuzvimba, uye kunyange kudzivirira pane zvimwe zvirwere. Uyezve, zviri nyore kugadzira uye zvinogona kudyiwa zvisina kubikwa kana kubikwa.

Inotevera nguva iwe paunenge uchifunga nezve kubika mupunga, funga grating yakazara cauliflower pane.