Zambiri zokoma kuphika broccoli kabichi mu batter

Broccoli kabichi ndi mlendo wamba pa tebulo lathu. M'mayiko akumadzulo ndi kunja kwa dziko lapansi, masambawa amaphatikizidwa mu zakudya za mwana aliyense, chifukwa ali ndi mavitamini ambiri, amatha kupeza zinthu ndi zakudya. Kwa ambiri, mankhwalawa sangawoneke chokoma komanso atsopano pang'ono.

Kuphika bwino, kulengedwa koyambirira kwa batter kumapangitsa mbale kukhala yabwino kwa aliyense. Zakudya zamasamba zimapangitsanso timagulu ta madzi, timathandizidwe kuyeretsa thupi, kuthamanga kagayidwe kameneka. Nkhaniyi ikufotokoza mmene kuphika kabichi mu kumenyana mosiyana maphikidwe.

Phindu ndi kuvulazidwa kwa chakudya chotero

Mu mtundu wake wobiriwira, broccoli ali ndi mchere ndi mavitamini mu zotsatira izi kuchokera kufunika tsiku ndi tsiku:

• Zakudya za zakudya - 13%.
• Magulu a Vitamini: A - 8.6%; B1 - 4.2%; B2 - 6.8%; B4 - 8%; B5 - 12.3%; B6 - 10%; B9 - 27%; C - 72.1%; E - 9.7%; K - 117.6%; PP - 2.8%.
• Tsatirani zinthu: potaziyamu - 11.7%; calcium - 4%; magnesiamu - 5.3%; sodium - 20.2%; phosphorus - 8.4%.

Mu mawonekedwe owiritsa ndi mchere, broccoli amakhala ochepa peresenti olemera mu zakudya zamagetsi ndi sodium, chifukwa cha kutentha ndi kutayika kwa madzi enaake. Vitamini A yasandulika kukhala beta-carotene, yomwe ili yopindulitsa kwa ziwalo za masomphenya.

Zakudya zofunika kabichi mu yaiwisi mawonekedwe ndi 34 kcal, mu yophika - 35 kcal pa 100 g ya mankhwala. Zakudya zamapuloteni mumtundu uwu ndi 2.8 g, mafuta - 0,4 g, chakudya - 6.6%, zakudya zamtundu - 2.6 g Madzi amapanga 89.3% ya kabichi.

Mitengo ya broccoli:

• Lili ndi antiparasitic, anti-cellulite, bile-stimulating, anti-inflammatory, kuyeretsa m'mimba thirakiti.
• Amalimbitsa khungu, misomali, tsitsi.
• Amakhala ngati wothandizira kulemera kwake pochepetsa kuchepa kwa mafuta m'thupi, kupititsa patsogolo njira yogaya chakudya, kuchotsa madzi owonjezera ndi salt.
• Chifukwa cha chlorophyll ndi sulfofarin mu momwe masamba a kabichi amalepheretsa mapangidwe a zotupa za chilengedwe.
• Amachepetsa chiopsezo cha kupwetekedwa mtima, kupweteka kwa mtima mwa kukulitsa ubwino wa magazi, zomwe zimapindulitsa pachiwindi, zimapereka magnesium ku minofu ya mtima, kuyendetsa bwino mahomoni.
• Amapewa nyamakazi, amachepetsa chitukuko chawo poletsa kuwonongeka kwa minofu.
• Zizindikiro za insulini, kutetezera mitsempha ya mitsempha kuchokera ku shuga yapamwamba.
• Amabweretsanso mphamvu pambuyo pa opaleshoni kapena matenda aakulu.
• Kuwonjezera maso.
• Zimathandiza kuti thupi liziyenda bwino chifukwa cha vitamini C.
• Imathandizira kuchiritsa kwa zilonda.

Zifukwa zopanda broccoli:

• Matenda a m'mimba amakula.
• Pali nthendayi yamakhwala, yomwe ili pachimake.
• Opaleshoni ya m'mimba inkachitika
• Mitundu ina ya mankhwalawa imakhala yosavomerezeka.

Timapereka kuwonera kanema za ubwino wa broccoli:

Gawo ndi siteji malangizo ophika ndi chithunzi

Broccoli mu sitolo amaikidwa mudengu lake ndi omwe amadziwa kale kuphika kapena omwe akufuna kudya zakudya zawo zamtundu uliwonse.

Ndi mkaka

Njira yosavuta

Kupanga:

• Kabichi yatsopano kapena yozizira - 250 g (kuchuluka kwake muyenera kuphika masamba mu chisanu ndi mawonekedwe atsopano, mungapeze apa).
• Mafuta a zamasamba - ndi zochuluka bwanji zomwe zimafunidwa mukakaka.

Zosakaniza zogonjetsa:

• 1-2 mazira a nkhuku (malingana ndi kukula).
• Mkaka - 100 ml.
• Mpaka - 100 g
• Mchere - kulawa.

Kuphika:

1. Mbewu imasokonezeka mu inflorescences, yophika m'madzi opaka madzi amchere kwa mphindi 2-3 kuti ikhale yofewa kapena mphindi zisanu ndi zisanu ndi ziwiri. Ikusambitsidwa ndi madzi ozizira.
2. Mosiyana, mazira amalowetsedwa mu chidebe chakuya, mchere, mkaka ndi ufa akuwonjezeredwa. Pambuyo pa kuwonjezera chigawo chirichonse, zolembazo zimasakanizidwa.
3. Kabichi iliyonse imayikidwa mu dzira losakanikirana, yomwe imayikidwa poto yamoto mu mpendadzuwa.
4. Zimasintha pamene kutuluka kwa chikasu kumawonekera, ndi kokazinga mu magawo ang'onoang'ono.

Nkhuku nyengo

Kupanga:

• Kabichi yatsopano kapena yozizira - 150 g.
• Mafuta a zinyama - ndi zochuluka bwanji zomwe zimafunidwa mukamazizira.

Zosakaniza zogonjetsa:

• Chikuku Mazira - 1 pc.
• Mkaka - 100 ml.
• Mpaka - 100 g
• Nkhuku kapena zamasamba - ½ tbsp. l
• Mchere - kulawa.

Kuphika:

1. Pre-yophika masamba.
2. Klyara kusakaniza zonse zopangira.
3. Amagwidwa ndi zidutswa zowakidwa ndi mafuta ambiri a nyama.

Ndi mafuta

Mbewu

Kupanga:

• Mbewu - 1 mutu.
• Mbewu kapena mafuta ena a masamba - kuti aziwotcha, monga momwe mukufunira.

Zosakaniza zogonjetsa:

• Maolivi - 2 tbsp. l
• Mpaka - 150 g
• Nkhuku za mazira - 2 ma PC.
• Shuga - 1 tsp.
• Pepala wakuda wakuda ndi mchere - kulawa.

Kuphika:

1. Wiritsani inflorescences mu madzi amchere osapitirira mphindi zisanu, wouma.
2. Konzani batter kuchoka mwapadera kusanganikirana mazira ndi mchere ndi zokometsera, maolivi, shuga ndi ufa.
3. Fryani mu poto, wouma pa pepala la pepala.

Mafuta a azitona

Kupanga: masamba - 500 g

Zosakaniza zogonjetsa:

• Nkhuku za mazira - 2 ma PC.
• Mkaka - 100 g
• Maolivi - 2 tbsp. l
• Ufa wa tirigu - 150 g
• Tsamba - ½ tsp.
• Mchere wofiira ndi nthaka pansi - kulawa.

Kuphika:

1. Sungani ma inflorescences mu multicooker mu madzi pang'ono amchere.
2. Mu blender, sakanizani zosakaniza zonse za mtanda, kutsanulira mu mbale yakuya saladi.
3. Chilled ndi zouma zidutswa kabichi, choviikidwa mu mtanda, yokazinga mu mafuta.

Ndi madzi amchere

Ndi ufa wophika

Kupanga:

• Chozizira kabichi - 200 g (momwe mungaphirire mazira a broccoli, werengani apa).
• Mafuta - pofuna kutentha ngati pakufunika.

Zosakaniza zogonjetsa:

• Madzi amchere - 75 g.
• Ufa wa tirigu - 60 g.
• Chikuku Mazira - 1 pc.
• Garlic - 1 dzino dzino.
• Kuphika ufa wa mtundu uliwonse - ½ tsp.
• Tsabola wakuda wakuda ndi mchere kuti mulawe.

Kuphika:

1. Zomera zobiriwira zimaponyedwa m'madzi otentha otentha, amadikirira kuti aziwotcherera, zouma, utakhazikika.
2. The yolk imasiyanitsa ndi mapuloteni, yomaliza ndikwapulidwa, soda ndiwonjezeredwa.
3. M'kati mwa saladi yakuya, wopunduka adyo, yolk, theka lachimake cha madzi amchere ndi zina zigawozi zimasakanizidwa, mapuloteni oyambirira ataphedwa amawonjezeredwa.
4. Inflorescences amathira mu misa, yophika.

Ndi shuga

Kupanga:

• Kabichi - 200 g
• Mafuta a zamasamba - ndi zochuluka bwanji zomwe zimafunidwa mukakaka.

Zosakaniza zogonjetsa:

• Mchere wamchere - 150 ml.
• Mpunga - 120 g
• Chikuku Mazira - 1 pc.
• Maolivi - 15 ml.
• Tsamba - ½ tsp.
• Tsabola wakuda wakuda ndi mchere kuti mulawe.

Kuphika:

1. Ma inflorescences amakheka kwa mphindi zisanu ndi zisanu (5-10) kutentha kwakukulu madzi otentha mchere, zouma, utakhazikika (momwe mungaphike kabichi ya broccoli kuti ikhale yosangalatsa komanso yathanzi, werengani pano).
2. Mazira agawidwa: yolk umasakanizidwa ndi mafuta, soda, shuga, mchere ndi zonunkhira; patukani mapuloteni oponyedwa ndi jekeseni mu mtanda, chirichonse chimasakanizidwa.
3. Diced kabichi magawo, ankawotcha pa sing'anga kutentha.

Ndi kefir

Ndi tsabola ndi mchere

Kupanga:

• Zamasamba - 200 g
• Mafuta a frying nyama amachokera - 250 g

Zosakaniza zogonjetsa:

• Chikuku Mazira - 1 pc.
• Kefir - 200 ml.
• Kuphika ufa - ½ tsp.
• Mpaka - 150 g
• Pepper ndi mchere kuti mulawe.

Kuphika:

1. The inflorescences yophika mu mchere madzi, zouma, utakhazikika.
2. Mosiyana mwachitsulo mazira, kefir, mchere, kuphika ufa ndi ufa pang'onopang'ono anawonjezera kwa misa.
3. Zidutswazo zimalowetsedwa mu mtanda, zokazinga pa sing'anga kutentha.

Ndi msuzi wa soya

Kupanga: masamba - 200 g

Zosakaniza zogonjetsa:

• Mpaka - 150 g
• Kefir - 70 ml.
• Madzi akumwa - 70 ml.
• Mtundu wabwino wa soya msuzi - 4 tbsp. l
• Ginger ndi phulusa - ndi ¼ tsp.
• Tsabola wakuda ndi mchere kulawa.

Kuphika:

1. Kabichi ndi yophika, yosankhidwa, utakhazikika.
2. Mkate umakonzedwa mwa kusakaniza zosakaniza zonse ndikusakaniza bwino.
3. Zidutswazo zidakulungidwa ndi zokazinga mu mafuta a masamba mpaka golide wa peel.

Ndi mowa

Ndi zonunkhira

Kupanga: kabichi - 250 g

Zosakaniza zogonjetsa:

• Mowa - 15 ml.
• Mpaka - 125 g
• Chikuku Mazira - 1 pc.
• Tsamba - ½ tsp.
• Tsabola wakuda wakuda ndi mchere kuti mulawe.

Kuphika:

1. Zomera zophika, zouma, zitakhazikika ndi kuziika panthawi yokonzekera chisakanizo cha ufa.
2. Kwa mtanda, zonse zopangira zimakhudzidwa bwino.
3. Zipangizo ndi dunked, yokazinga mu mpendadzuwa mafuta mpaka wachifundo.

Ndi tchizi

Kupanga: kabichi - 200 g

Zosakaniza zogonjetsa:

• Chikuku Mazira - 1 pc.
• Mpunga - 35 g
• Mowa - 35 ml.
• Tchizi zovuta - 20 g.
• Mafuta a mpendadzuwa - 15 g.
• Tsabola wakuda wakuda ndi mchere kuti mulawe.

Kuphika:

1. Masamba wiritsani kwa mphindi 10, kenanso, zouma.
2. Dzira losakaniza, batala ndi zonunkhira.
3. Mowa umawonjezera pa mtanda ndi kusakaniza bwino.
4. Mitengo yokazinga ndi yokazinga pamwamba pa kutentha kwapakati pa mapangidwe a mthunzi wokongoletsedwa.

Chinsinsi chophweka

Kupanga:

• Zamasamba - 200 g
• Mafuta okazinga - 250 ml.

Zosakaniza zogonjetsa:

• Chikuku Mazira - 1 pc.
• Flour - 15
• Pepper ndi khitchini ya mchere - kulawa.

Kuphika:

1. Kugawidwa kwa inflorescences ndi yophika mu madzi otentha amchere kwa mphindi khumi, zouma, utakhazikika.
2. Zachigawo za mtanda zimasakanizidwa ndi kukwapulidwa ndi tsache mpaka zosalala.
3. Zigawo zouma zamasamba atalowa mu mtanda.

Timapereka kuphika broccoli pomenyana ndi zonunkhira molingana ndi chophimba cha kanema:

Ndi kirimu wowawasa

Kupanga:

• Kabichi - 250 g
• Mafuta a zamasamba - monga oyenera kuwotcha.

Zosakaniza zogonjetsa:

• Chikuku Mazira - 1 pc.
• Mpaka - 50 g
• Kirimu yakuda nonfat - 75 g.
• Soda - pamsonga wa supuni ya supuni.
• Mchere ndi shuga - kulawa.

Kuphika:

1. Inflorescences amagawidwa, poyamba ankaphika mu madzi otentha amchere.
2. Zopangidwa ndi zitsulo zonse za mtanda.
3. Sungani magawo a ndiwo zamasamba, yokazinga mu mafuta otentha a masamba.

Timapereka kuphika broccoli mukumenyana ndi kirimu wowawasa molingana ndi kanema kapepala:

Zosankha za kutumikira mbale

Broccoli mbale amafuna njira yoyamba pamene akutumikira, chifukwa masamba omwewo ndi atsopano.

Izi zimapweteka mosavuta ndi masamba ena omwe amawoneka bwino kwambiri, mausiki, ndi mkaka. Mwachitsanzo:

• Mpunga wokometsera udzaphatikiza maphikidwe omwe akuphatikizapo zonunkhira.
• Kuwaza ndi akanadulidwa amadyera kapena grated wolimba tchizi kumapangitsa fungo ndi kukoma kwa mtima masamba mnofu.
• Mitundu ya broccoli ya kabichi, yosakanizika kwambiri mukumenya, ikuphatikizidwa ndi kirimu wowawasa kapena soya msuzi, phwetekere kapena nkhaka.
• Kwa otsatila zakudya zolimba sikuti ndi inflorescences, yophika kapena steamed, kuti amalize kutentha. Pambuyo kuwaza ndi madzi a mandimu, n'zotheka kudzaza kirimu wowawasa kapena soya msuzi.

Kutsiliza

Broccoli ndi imodzi mwa masamba othandiza kwambiri.zomwe zimadziwika kwa munthu wamakono. Zakudya zowonjezera nthawi zambiri zimakhala ndi mbale ndi kabichi zosiyanasiyana. Mankhwala ochepa kwambiri a broccoli amaonetsetsa kuti ntchito yamatumbo imakhala yabwino, kusangalala, kuyenda mosavuta.