Top 7 kolifulawa yabwino ndi broccoli saladi maphikidwe ndi zithunzi

Kolifulawa ndi saladi ya broccoli, kuphatikizapo kukoma kokoma ndi kosavuta kukonzekera, imasiyanitsidwa ndi kukhalapo kwa zakudya zambiri: mavitamini, mchere ndi zinthu zina zofunika kwambiri za thupi, zomwe zimapangitsa mbale iyi kukhala yofunikira pa tebulo patsiku ndi masiku.

Kolifulawa ndi mtundu wa kabichi umene umakhala wolemera kwambiri mu zinthu ndi mavitamini. Monga mbali ya mavitamini C ndi K, omwe ndi ofunika kwambiri kuti agwiritsidwe ntchito moyenera ndi minofu, komanso ntchito yathanzi ya impso.

Zakudya za vitamini A broccoli - mbiri pakati pa kabichi zomera. Mwachitsanzo, kabichi ili ndi 0.3% vitamini A (3 μg pa 100 magalamu a mankhwala), ndi broccoli - 42.9% (386 μg). Chizoloŵezi cha thupi ndi 900 micrograms patsiku.

Phindu ndi kuwonongeka kwa ozizira masamba mbale

Kolifulawa ndi broccoli amaonedwa kuti ndi zakudya zamakono.omwe ali olemera muzinthu zamtundu uliwonse zomwe zimapangidwa, monga:

• mavitamini A, B, C;
• fiber;
• mapuloteni;
• chitsulo;
• calcium;
• iodini;
• komanso mitundu yonse ya zida zakuthupi.

Choncho, saladi ya ndiwo zamasamba zidzakuthandizani kuchepetsa kuchuluka kwa cholesterol choipa, kulimbitsa mitsempha ya magazi, kukhala ndi anti-kutupa, komanso kudzitetezera kwambiri chimfine.

Komabe, ziyenera kukumbukiridwa kuti pogwiritsa ntchito kabichi, monga mankhwala ena onse, kuchepa ndi kofunikira.

Zakudya izi zimatsutsana ndi izi: ndi zosautsa ndi zakusokoneza m'matumbo, ndi gastritis ndi acidity, ndi zilonda za zilonda zam'mimba, gout ndi kupanikizika, komanso chifuwa ndi omwe akuvutika ndi kusagwirizana ndi zigawo zina.

Mphamvu yamagetsi:

• caloriki wokhutira - 61 kcal;
• mapuloteni - 3 g;
• mafuta - 3 magalamu;
• Zakudya - 6 magalamu.

Khwerero ndi sitepe kuphika malangizo ndi zithunzi

Pali maphikidwe ambiri a salabu a broccoli ndi a caulifulawa.. M'munsimu muli malangizo amodzi ndi magawo kuti apange ena mwa chithunzi.

Choyamba, muyenera kukonzekera pasadakhale mitundu iwiri ya kabichi, kutsuka ndi kugawaniza muzipinda zazing'ono zosavuta.

Njira yachikale

Zosakaniza:

• mitundu iwiri ya kabichi - broccoli ndi kolifulawa - magalamu 200 aliyense;
• masamba atsopano - gulu limodzi;
• mtsuko umodzi wa nandolo wobiriwira;
• mafuta a maolivi - supuni 1-2;
• mchere ndi zonunkhira kuti mulawe.

Njira yophika:

1. Wiritsani masamba mu madzi amchere kwa mphindi 15, chotsani ndi kuzizira (momwe mungaphikire kolifulawa ndi broccoli, werengani apa).
2. Tumizani ku saladi, onjezerani nandolo ndi masamba obiriwira, sakanizani chirichonse, ndiye tsanulirani mafuta, onjezerani zonunkhira ndi mchere ndikusakaniziranso.

Saladi ikhoza kukonzedwa mwa njira yosiyana ndi kuonjezera chimanga chokoma mmalo mwa nandolo zobiriwira, ndipo maolivi akhoza kuthandizidwa ndi mayonesi kapena kirimu wowawasa, zomwe zimapatsa mbale kukoma kwatsopano.

Njira ina ndi nkhiti

Zosakaniza:

• kabichi osakaniza cha kolifulawa ndi broccoli, mukhoza kutenga mazira - 1 phukusi;
• Nsonga za nkhanu - phukusi limodzi;
• mazira anayi ophika kwambiri;
• 1-2 supuni wowawasa kirimu ndi mayonesi kapena plain yogurt;
• maluwa atsopano;
• mchere wonyezimira kuti ulawe.

Njira yophika:

1. Frytsani masamba obiriwira mu poto yowonongeka kuti muthetse, kenaka yikani madzi pang'ono ndikuyimira mpaka mutaphika, kwa mphindi khumi ndi zisanu. Onetsetsani. Pewani mopepuka ngati kuli kotheka.
2. Dulani omaliza kabichi, nkhanu, mazira ndi masamba atsopano, kutsanulira kirimu wowawasa ndi mayonesi kapena yogurt, mchere ndi kusakaniza bwino.

Njira yina ndiyo kuwonjezera udzu winawake, kaloti ndi zam'chitini zobiriwira zowonjezera, ndikudzaza ndi mayonesi omwe akuphatikiza ndi mandimu ndi zitsamba zouma.

Zosiyanasiyana ndi msuzi wa ginger-garlic

Zosakaniza:

• kabichi wa mitundu yonse iwiri - 200 gr;
• tomato yamatcheri - 5-7 zidutswa;
• Tsabola wa Chibugariya - chidutswa chimodzi;
• Ginger wothira kapena finely akanadulidwa - 1-2 supuni;
• adyo - 3-4 cloves;
• mafuta a azitona - zipilala ziwiri;
• batala - pafupi hafu ya pakiti;
• mchere wamchere.

Kuphika:

1. Ikani mafuta a maolivi pa moto waung'ono, kuwonjezera ginger, kuimirira kwa mphindi zisanu.
2. Onjezerani adyo wosweka ndi batala. Onetsetsani kuti mafuta akusungunuka, koma samaphika.
3. Pepper ya mchere kuti mulawe ndi kuzizira. Kutsitsimutsa kuli okonzeka.
4. Dulani masamba onse, wiritsani kabichi ndikupukuta pang'ono ma inflorescences ngati mukufunikira kudziwa za broccoli zomwe muyenera kuziphika kuti zikhale zokoma komanso zathanzi).
5. Thirani msuzi wophika ndi kusakaniza bwino.

Chakudya cha ndiwo zamasamba

Chofunika:

• broccoli ndi kolifulawa - hafu ya foloko ya mtundu uliwonse;
• galasi la walnuts;
• atatu cloves wa adyo;
• mayonesi - magawo awiri a zikopa za kuvala;
• amadyera, mchere, tsabola kuti alawe.

Kodi kuphika:

1. Kabichi yowiritsa kale isanakhale yosiyana ndi zimayambira komanso kudula osati kochepa.
2. Dulani mtedza, komanso osati mozama.
3. Nyengo ndi mayonesi ndi opunduka adyo, mchere ndi kusakaniza ndi kuchoka kuti mulowerere maola angapo mufiriji.
4. Pamene mbaleyo imayidwa, yikani zitsamba zatsopano.

Mukhoza kusinthasintha mbaleyo mwa kuphatikizapo tchizi tamchere mmalo mwake, ndipo mmalo mwa mayonesi, mutenge kirimu wowawasa kapena yogurt yogwedezeka.

Kusiyanasiyana ndi apulo ndi amondi

Zofunika Zosakaniza:

• 200 magalamu a broccoli ndi kolifulawa;
• imodzi apulo yaikulu;
• amondi amchere;
• amondi ndi mafuta - supuni 2;
• mchere, zonunkhira.

Njira yophika:

1. Wiritsani kabichi, ndiye ozizira ndi kuwaza.
2. Dulani ma amondi. Dulani apulo.
3. Sakanizani maolivi ndi amondi mafuta powonjezera nyanja yamchere kapena mchere wonyekemera.
4. Sakanizani zosakaniza zonse, zokometsera ndi mafuta osakaniza ndi zokometsera.

Tchizi ndi Radishi

Chofunika:

• magawo a kabbaji wamba wa mitundu iwiri - kolifulawa ndi broccoli;
• grated tchizi grated - 50 g;
• radish - 2 zidutswa tating'ono;
• kirimu kapena yogurt yogula - paketi imodzi;
• zitsamba zatsopano ndi mchere kuti azilawa.

Kodi kuphika:

1. Wiritsani kabichi 10-15 Mphindi, ogawanika muzing'onozing'ono. Ngati zimayambira ndizovuta - zitseni.
2. Dulani radish, sintha mu saladi mbale ndikusakaniza ndi kabichi.
3. Fukani ndi tchizi, kutsanulira kirimu, mchere ndi tsabola ndi kusakaniza kachiwiri.

Zakudya zimatha kukonzekera kugwiritsa ntchito mafuta a maolivi mmalo mwa yoghuti komanso kuwonjezera mtedza wa pine ku saladi yomalizidwa.

Nkhuku Yoyamba Kwambiri

Zosakaniza:

• mitundu iwiri ya kabichi yosungunuka 500 gr (momwe mungapangire mbale ya kolifulawa yofiira ndi broccoli, werengani apa);
• nkhuku imodzi ya nkhuku;
• bowa watsopano kapena mazira - 300 g;
• nkhaka zingapo;
• mayonesi;
• mchere-tsabola-zonunkhira.

Njira yophika:

1. Kabichi mwachangu mu poto mpaka kuphika, ndi mwachangu bowa (momwe kuphika broccoli kabichi mwamsanga ndi chokoma mu poto, mukhoza kupeza apa).
2. Wiritsani nkhuku ndikudula m'mabwalo.
3. Dulani masamba onse, tumizani zitsulo zonse mu saladi, nyengo ndi mayonesi ndi mchere komanso kusakaniza.

Njira yachiwiri yophika: Konzani kabichi mwanjira yomweyi ndi kuwaza, kuwaza nkhuku, kuika zonse mu saladi, kuwaza ndi tchizi ndi kudzaza mayonesi.

Kusiyana kochepa ndi kofulumira:

1. Wiritsani kabichi, kusakaniza nthanga zobiriwira ndi chimanga, kuwonjezera tchizi ndi masamba a letesi la Iberg. Nyengo ndi mafuta ndi zitsamba ndi zokometsera.
2. Mazira owiritsa, chimanga, nkhanu ndi mitundu yonse ya kabichi kusanganikirana, mudzaze zonse ndi yogurt.
3. Broccoli ndi kolifulawa kabichi kutsanulira mafuta ndi wosweka adyo.

Dyetsa

Gwiritsani ntchito saladi yotere komanso yathanzi monga nsomba yoyera, komanso chotupitsa patsogolo pa maphunziro apamwamba. Kwambiri chabwino, ngati saladi idzakhala nthawi yozizira ndipo amadzipaka kwambiri asanayambe kutumikira. Icho chiyenera kuti chizizimiridwe.

Kolifulawa ndi saladi ya broccoli ikhoza kukonzedwa m'njira zambiri, kuzipangitsa kukhala kowala komanso zakudya, zowonjezera komanso zowonjezera, kapena zokoma, ngati mumagwiritsa ntchito uchi ndi maapulo, koma nthawi zonse imakhala yosangalatsa komanso yathanzi.