I-Broccoli wuhlobo lwemifino eluhlaza engumndeni weklabishi futhi inemvelaphi e-Italy naseMedithera kusukela ezikhathini zasendulo zamaRoma e-6th Century BC. Lesi sitshalo sineziqu ezinjengezihlahla ezinjengama-mini, eziye zasiza ukuchaza igama lazo ngokuthi "igatsha" noma "ingalo."
I-Broccoli inezinzuzo eziningi zempilo enomsoco equkethe inani elikhulu levithamini C, i-calcium, nezindawo zokulwa nomdlavuza ngenxa yezakhi zawo ze-vitamin A.
I-Broccoli nayo yaziwa ngokunciphisa i-cholesterol, ukugula, nokuvuvukala kanye nokusiza umzimba ukuba ugxilise, ugcine isikhumba esinempilo futhi uvikele impilo ye-eye. I-California inikeza iningi lama-broccoli e-United States, futhi i-USDA ithi singumkhiqizi wesithathu omkhulu emhlabeni wonke, sidla isilinganiso samakhilogremu amane ngonyaka, ngabanye.
Indlela yokudla nokugcina i-Broccoli
I-broccoli ingadliwa eluhlaza noma ephekwe futhi ivame ukubhekwa njenge-superfood. Uma idliwe eluhlaza, i-broccoli inikeza inani elikhulu le-sulforaphane elisiza ukuxosha umzimba. Nakuba ukudla i-broccoli eluhlaza kunganikeza izinzuzo ezengeziwe zempilo, labo abaphekayo bangawahambisa kancane kuze kube yilapho bephekwe kodwa bekhuni.
Kokubili ama-florets neziqu zomquba zihle kakhulu ukudla. Kodwa-ke, iningi labantu livame ukudla ama-florets ngenxa yokuthungwa noma ukunambitheka okuthandayo. Nakuba isiqu singaphansi komhlaba, sinikeza ukuthungwa okumswakama namanzi, ukunambitheka okuncane, nethuba lokudala zokupheka okumnandi njenge-slacco slaw.
I-broccoli ingagcinwa ngokuyifaka ngokukhululekile kumathawula amaphepha amanzi nokuyiqeda . Izikhwama zeplastiki ezihlanganisiwe azikhuthazwa, njengoba i-broccoli idinga ukusakaza kwe-air. Sebenzisa izikhwama ze-perforated esikhundleni.
Izikhungo
I-Broccolini, i-broccoflower, noma i-cauliflower ingasuswa esikhundleni se-broccoli kuzidlo eziningi. Ngezinye izikhathi i-Broccolini ibizwa ngokuthi "ingane broccoli" futhi iyiphambano phakathi kwe-broccoli ne-gai-lan, okuyi-broccoli yamaShayina.
Ngesikhathi i-broccoli evamile inamakhanda amakhulu kanye neziqu ezibanzi, i-broccolini ifakwe ezinhlakeni ezincane ne-floret encane.
Ngakolunye uhlangothi, i-broccoflower ingumxube we-broccoli ne-cauliflower. Umbala obala obala othanda njengokungathi ukholifulawa uma i-raw and broccoli iphekwe. Ukholifulawa uphinde ufana ne-broccoli kodwa unama-calories ambalwa. Umthombo omkhulu we-fibre, i-omega-3 fatty acids, nama-vithamini ahlukahlukene e-B. Zonke lezi zinguquko ziyimibono emihle yokubuyisela i-broccoli uma ungenayo i-broccoli nxazonke noma ufuna ukuxuba izinto.
Izinyathelo
- 1/2 pound broccoli = 1 ukukhonza
- 1 bunch medium = 3 kuya 4 servings
- 1 bunch = 1-1 / 2 kuya ku-2 amakhilogremu
- 1 i-broccoli fresh = amakhanda amabili
- 1 i-broccoli fresh = ama-ounces ayisishiyagalolunye anqanyuliwe
- 1 i-broccoli fresh = izindebe ezimbili eziqoshiwe
- Ama-ounces angu-10 ama-broccoli afriziwe = 1-1 / 2 izinkomishi eziqoshiwe
- Ama-ounces angu-10 ama-broccoli aqotshwe ngamaqanda = izinkomishi ezimbili / 2/2 eziqoshiwe
I-Broccoli Recipes
- I-Antique Broccoli
- I-Broccoli Rice Rice Casserole Recipe
- I-Lemon Garlic Broccoli
- I-Pasta Ne-Broccoli, i-Parmesan Cheese, ne-Ham
Cookbooks
- I-New Enchanted Broccoli Forest: I-cookbook yokudla yemifino enokupheka njenge-lentil-walnut burgers, ama-calzones, kanye nezitsha ezihlukahlukene.
- Imifino esuka ku-Amaranth kuya ku-Zucchini: I-Essential Reference: 500 Ukupheka, 275 Izithombe. Lo mhlahlandlela uhlanganisa imifino engu-350 ngolwazi namasu mayelana nokupheka kahle ngayinye.