Zakudya zathanzi - Zipatso za Brussels

Zipatso za Brussels ndizochepa, kuzungulira, masamba obiriwira. Nthawi zambiri amakhala mainchesi 1 mpaka 2 (2.5 mpaka 5 sentimita) mulifupi. Amachokera kubanja la kabichi, lomwe limaphatikizaponso kale, broccoli, masamba obiriwira, ndi kolifulawa. M'malo mwake, zipatso za Brussels zimawoneka ngati kabichi kakang'ono, koma ndizokometsera pang'ono.

Zipatso za Brussels ndizabwino kudya zikaphika; amathanso kutumikiridwa yaiwisi akamenyedwa. Zodzaza ndi michere ndipo zimatha kuphatikizidwa pazakudya zambiri.

N'CHIFUKWA IZI NDI ZABWINO KWA INU

Zipatso za Brussels zili ndi mavitamini, michere, ndi fiber. Mutha kudalira zipatso za Brussels kuti zithandizire chitetezo chamthupi, magazi ndi mafupa, ndi zina zambiri. Kudya masamba ochepa a Brussels kumakupatsani vitamini C wambiri ndi vitamini K.

Zipatso za Brussels zimakhala ndi ma antioxidants, pambuyo pa kale ndi sipinachi. Ma antioxidants ndi zinthu zomwe zingakuthandizeni kukhala athanzi popewa kuwonongeka kwama cell mthupi. Theka chikho (120 milliliters, mL) wa mphukira zophika ku Brussels zimakupatsani theka la mavitamini C.

Mavitamini ndi michere yambiri yambiri imapezeka ku Brussels, kuphatikiza vitamini A, potaziyamu, ndi folate. Kudya masamba a Brussels pafupipafupi ndi masamba omwewo kungathandize kupewa khansa yambiri, ngakhale izi sizikutsimikiziridwa.

Zipatso za Brussels zikudzaza kwambiri. Masamba ali odzaza ndi zolimba. Amakhalanso ndi mafuta ochepa, chifukwa chake amatha kukuthandizani kuti mukhale ndi thanzi labwino. Kapu (240 mL) ya ziphuphu ku Brussels ili ndi pafupifupi magalamu atatu (g) ​​aliyense wa fiber ndi protein komanso ma calories 75 okha.

Ngati mutenga mankhwala ochepetsa magazi, warfarin (Coumadin), mungafunikire kuchepetsa kudya zakudya zomwe zili ndi vitamini K. Warfarin ambiri amachititsa kuti magazi anu asapangike kuundana. Vitamini K ndi zakudya zomwe zili ndi vitamini K, kuphatikiza ziphuphu za Brussels, zimatha kukhudza momwe opopera magazi amagwirira ntchito.

MMENE AMAKONZEKERA

Musanaphike zikumera ku Brussels, onetsetsani kuti mwatsuka ndikuyeretsanso. Dulani pansi lolimba ndikuchotsani masamba akunja, opota. Mukamatsuka ziphuphu za Brussels musanaphike, dulani mawonekedwe a X pansi mukamachepetsa pansi. Izi ziwathandiza kuphika mofanana.

Zipatso za Brussels zitha kuwonjezeredwa pachakudya chilichonse ndikukonzekera m'njira zingapo zosavuta, monga:

• Mayikirowevu mu mbale yotetezedwa ndi ma microwave yokhala ndi chikho cha kotala (60 mL) chamadzi pafupifupi mphindi 4.
• Nthunzi m'chiwaya pachitofu chokhala ndi madzi okwanira mamilimita 17. Phimbani ndi kuphika kwa mphindi 5 mpaka 10.
• Kuwotcha ndi mafuta pamafuta poto kwa mphindi 25 mpaka 30 pa 400 ° F (204 ° C). Onjezerani mchere pang'ono ndi tsabola, kapena zonunkhira zina monga tsabola wofiira.
• Saute pamwamba pa chitofu ndi adyo ndi maolivi. Onjezani nkhuku, bowa, kapena nyemba kuti mudye bwino. Onjezerani tirigu wathunthu kapena pasitala yayikulu.

Zipatso zotentha za Brussel sizovomerezeka chifukwa mavitamini C ambiri amatayika ndi njira yophika imeneyi.

KUMENE MUNGAPEZE ZOKHUDZANA ZA BRUSSELS

Zipatso za Brussels zimapezeka chaka chonse mgulosale. Mudzawapeza pafupi ndi broccoli ndi masamba ena. Sankhani ziphuphu za Brussels zolimba komanso zobiriwira zobiriwira. Pewani ziphuphu za Brussels zomwe zimakhala zofewa kapena zachikasu.

Ikani zophukira ku Brussels pamndandanda wazogula sabata iliyonse. Amakhala mufiriji masiku osachepera 3 mpaka 5.

KUKHUDZITSA

Pali maphikidwe ambiri okoma ku Brussels. Nayi yoyesera.

Zosakaniza

• Theka la mapaundi (227 g) Zipatso za Brussels
• Hafu chikho (120 mL) msuzi wa nkhuku, otsika-sodium
• Supuni imodzi (5 ml) madzi a mandimu
• Supuni imodzi (5 mL) mpiru wofiirira (zokometsera)
• Thyme (5 ml) thyme (wouma)
• Hafu chikho (120 g) bowa (odulidwa)

Malangizo

1. Chepetsa ku Brussels ndikudula pakati. Mpweya mpaka wachifundo, kwa mphindi 6 mpaka 10, kapena microwave pamwamba kwa mphindi 3 mpaka 4.
2. Mu mphika wosakhala ndodo, tengani msuzi kuwira.
3. Sakanizani mu mandimu, mpiru, ndi thyme. Onjezani bowa.
4. Wiritsani mpaka msuzi utachepa ndi theka, kwa mphindi 5 mpaka 8.
5. Onjezani zipatso za Brussels (kapena masamba ena ophika).
6. Lembani bwino kuti muvale ndi msuzi.

Gwero Dipatimenti ya Zaulimi ku United States

Zakudya zabwino - kabichi wa Brussels; Zakudya zopatsa thanzi - ziphuphu za brussels; Kuonda - ziphuphu za brussels; Zakudya zabwino - ziphuphu za brussels; Ubwino - ziphuphu za brussels

Webusaiti ya Academy of Nutrition and Dietetics. Kuwongolera koyambira kwa masamba a cruciferous. www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/the-beginners-guide-to-cruciferous-vegetables. Idasinthidwa mu February 2018. Idapezeka pa June 30, 2020.

Webusaiti ya US Department of Agriculture. Zotsogola zokolola nyengo: Zipatso za Brussels. snaped.fns.usda.gov/seasonal-produce-guide/brussels-sprouts. Inapezeka pa June 30, 2020.

Dipatimenti ya Zaulimi ku US ndi Dipatimenti ya Zaumoyo ku United States. Malangizo A Zakudya Kwa Achimereka, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Idasinthidwa mu Disembala 2020. Idapezeka pa Januware 25, 2021.

• Zakudya zabwino