Kolifulawa amachepetsa ndikuletsa khansa

Zamkati

• Zambiri zaumoyo
• Kolifulawa Pizza Chinsinsi
• Kolifulawa Mpunga Chinsinsi
• Chinsinsi cha kolifulawa kapena gratin

Kolifulawa ndi masamba ochokera kubanja lomwelo monga broccoli, ndipo ndi njira yabwino yogwiritsira ntchito kuchepa kwa zakudya, popeza ili ndi ma calories ochepa ndipo imakhala ndi michere yambiri, yomwe imathandizira kuti mukhale okhazikika ndikukupatsani kukhuta.

Kuphatikiza apo, popeza imakhala yosavomerezeka, imatha kugwiritsidwa ntchito m'maphikidwe osiyanasiyana monga masaladi, sauces, maziko a pizza oyenera komanso m'malo mwa mpunga muzakudya zochepa za carb.

Ubwino waukulu wa kolifulawa ndi:

1. Thandizani kuti muchepetse thupi, popeza ili ndi michere yambiri ndipo ili ndi zopatsa mphamvu zochepa, kukuthandizani kuti mukhale osakhuta popanda kuwonjezera zakudya zopatsa thanzi kwambiri;
2. Sinthani mayendedwe amatumbo, chifukwa chazida zake;
3. Pewani khansa, popeza ili ndi ma antioxidants ambiri monga vitamini C ndi sulforan, omwe amateteza maselo;
4. Sungani thanzi la minofu, chifukwa imakhala ndi potaziyamu wambiri;
5. Sinthani khungu ndikulimbitsa chitetezo chamthupi, chifukwa cha kuchuluka kwake kwa anti-oxidants;
6. Thandizani mu chithandizo cha gastritis, chifukwa ili ndi sulforaphane, chinthu chomwe chimachepetsa kukula kwa mabakiteriya a H. pylori;
7. Sungani thanzi la mafupa, wokhala ndi vitamini K ndi potaziyamu.

Kusankha kolifulawa wabwino watsopano, ayenera kuyang'ana yolimba, yopanda mawanga achikasu kapena abulauni, ndipo masamba ake obiriwira amakhazikika pamtengo. Onaninso zifukwa 7 zabwino zodyera broccoli.

Zambiri zaumoyo

Gome lotsatirali limapereka chidziwitso chazakudya cha 100 g wa kolifulawa wobiriwira ndi wophika.

Kolifulawa wotentha kapena mayikirowevu m'malo motentha zimathandizira kusunga mavitamini ndi mchere. Pofuna kuteteza utoto wake, onjezani supuni 1 ya mkaka kapena mandimu m'madzi, ndipo musaphike kolifulawa mu zotayidwa kapena miphika yachitsulo.

Kolifulawa Pizza Chinsinsi

Zosakaniza:

• Kolifulawa 1 wotentha
• Dzira 1
• 1 chikho cha mozzarella
• Supuni 3 za msuzi wa phwetekere
• 200 g wa mozzarella tchizi
• 2 sliced ​​tomato
• ½ anyezi wodulidwa
• Pepper tsabola wofiira mu mizere
• 50 g azitona
• Mchere, tsabola, masamba a basil ndi oregano kuti mulawe

Kukonzekera mawonekedwe:

Kuphika ndipo, mutatha kuziziritsa, pukutani kolifulawa mu purosesa. Ikani mu mphika, onjezerani dzira, theka la tchizi, mchere ndi tsabola, kusakaniza bwino. Dulani poto ndi batala ndi ufa, ndipo pangani mtanda wa kolifulawa mu pizza. Ikani mu uvuni wokonzedweratu pa 220 ° C kwa mphindi pafupifupi 10 kapena mpaka m'mphepete mwayamba kuyamba bulauni. Chotsani mu uvuni, onjezerani msuzi wa phwetekere, tchizi wonse, tomato, anyezi, tsabola ndi maolivi, ndikuyika oregano, masamba a basil ndi maolivi pamwamba. Kuphika kachiwiri kwa mphindi 10 kapena mpaka tchizi usungunuke. Pizza iyi ikhoza kudzazidwa ndi zosankha zomwe mungasankhe.

Kolifulawa Mpunga Chinsinsi

Zosakaniza:

• ½ kolifulawa
• ½ chikho grated anyezi tiyi
• 1 clove wa adyo wosweka
• Supuni 1 yodulidwa parsley
• Mchere ndi tsabola wakuda kuti mulawe

Kukonzekera mawonekedwe:

Sambani ndi kuyanika kolifulawa m'madzi ozizira. Kenaka, kabati kolifulawa mumtsuko wandiweyani kapena kumenyani purosesa pogwiritsira ntchito kugunda kwake mpaka kusasinthasintha kofanana ndi mpunga. Mu poto wowuma, sungunulani anyezi ndi adyo, onjezerani kolifulawa ndipo muumve kwa mphindi zisanu. Nyengo ndi mchere, tsabola ndi parsley.

Chinsinsi cha kolifulawa kapena gratin

Chinsinsichi ndichabwino kuthana ndi khansa chifukwa ili ndi zinthu ziwiri zomwe zimathandiza kupewa ndikulimbana ndi khansa, yomwe ndi sulforaphane ndi indole-3-carbinol.

Sulforaphane imathandizira kupanga michere yomwe imachotsa poizoni mthupi, pomwe mankhwala a indole-3-carbinol amachepetsa kuchuluka kwa ma estrogen m'mthupi, omwe akawonjezeka, amatha kuyambitsa zotupa.

Zosakaniza:

• Kolifulawa 1
• Galasi 1 ndi theka la mkaka
• Supuni 1 ya maolivi
• Supuni 1 ya ufa
• Supuni 4 grated Parmesan tchizi
• Supuni 2 za mkate
• mchere

Kukonzekera mawonekedwe:

Sambani kolifulawa mutachotsa masamba. Ikani kabichi yonse mu poto, ndikuphimba ndi madzi otentha owotchera mchere ndipo mubweretse kumoto kuphika. Mukatha kuphika, chotsani m'madzi, thirani ndikukonzekeretsani mafuta ambiri.

Sungunulani ufa wa tirigu mumkaka, nyengo ndi mchere ndikuphika. Muziganiza mpaka utakhuthala, onjezerani supuni ya mafuta ndi tchizi, sakanizani bwino ndikuchotsa. Kufalitsa zonona pa kolifulawa, kuwaza ndi zinyenyeswazi ndikupita ku uvuni kuti ukhale ndi manyazi.