Foodkpụrụ nri ahụike - Brussels pulitere

Brussels na-epulite bụ obere, gbaa gburugburu, akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ. Ha na-adịkarị ihe dị ka sentimita 1 ruo 2 (sentimita 2.5 ruo 5) n’obosara. Ha sitere na ezinụlọ kabeeji, nke gunyere kale, broccoli, elu collard, na kọlịflawa. N’ezie, Brussels na-epulite dị ka obere kabeji, mana ha ekpuchighị ụtọ karịa.

Brussels na-epulite dị nro maka iri nri mgbe ha siri; Enwere ike ijere ha ozi mgbe a na-akpụ ya. Ha jupụtara na nri ma nwee ike ịgụnye ya n'ọtụtụ nri.

N'IHI gịnị ka ha ji dị gị mma

Brussels epupụta bụ vitamin, mineral na fịba. Nwere ike ịtụkwasị obi na Brussels na-epulite iji kwado usoro ahụ gị, ọbara na ọkpụkpụ ọkpụkpụ, na ndị ọzọ. Iri nri ole na ole na Brussels ga-enye gị ọtụtụ vitamin C na vitamin K.

Brussels pulitere dị elu na antioxidants, ozugbo kale na inine. Antioxidants bụ ihe ndị nwere ike inyere gị aka ịnọ ahụike site na igbochi mmebi sel n’ahụ. Naanị ọkara iko (milliliters 120, mL) nke Brussels na-epupụta ga-enye gị ihe fọrọ nke nta ka ọ bụrụ ọkara nke ego vitamin C na-atụ aro kwa ụbọchị.

Ọtụtụ vitamin na mineral ndị ọzọ dị na Brussels na-epulite, gụnyere vitamin A, potassium, na folate. Iri nri na Brussels na akwụkwọ nri ndị yiri ya nwere ike inye aka igbochi ọtụtụ ọrịa kansa, ọ bụ ezie na anaghị egosi nke a.

Brussels na-epulite na-ejuputa. Na epupụta na-tightly na-juru n'ọnụ na ok. Ha dịkwa obere kalori, n'ihi ya ha nwere ike inyere gị aka ịnọgide na-enwe ahụ ike. Otu iko (240 mL) nke Brussels na-epulite nwere ihe dị 3 gram (g) nke ọ bụla nwere eriri na protein yana naanị calorie 75.

Ọ bụrụ na ị drugụ ọgwụ na-eme ka ọbara ghara ịgwụ, warfarin (Coumadin), ị nwere ike belata oke nri ị na-eri nke nwere vitamin K K. Warfarin na - eme ka ọbara gị ghara ịkpụkọ mkpụkọ. Vitamin K na nri nwere vitamin K, tinyere Brussels na-epulite, nwere ike imetụta etu ndị na-eme ka ọbara si arụ ọrụ.

E DIKA Ha DI

Tupu ị sie isi nri Brussels, gbaa mbọ hụ na ịsacha ma hichaa ha. Ebipụ ihe siri ike ma wepụ ihe ọ bụla dị na mpụta, akwụkwọ mpịakọta. Mgbe ị na-ehicha Brussels na-epulite tupu isi nri, belata ụdị X na ala mgbe ị kpụchara ala siri ike. Nke a ga - enyere ha aka isi nri karịa n’ọkụ.

Enwere ike ịgbakwunye ahịhịa Brussels na nri ọ bụla ma kwadebe ya n'ọtụtụ ụzọ dị mfe, dị ka:

• Microwave n'ime efere nke nwere ndozi microwave na iko otu ụzọ n'ụzọ anọ (60 mL) nke ihe dị ka nkeji 4.
• Steam n'ime obere pan nke dị na ọkụ na anụ ọhịa (17 mL). Kpuchie ma sie nri maka minit 5 ruo 10.
• .Kpọtụ jiri mmanụ oliv na pan akwụkwọ maka minit 25 ruo 30 na 400 Celsius (204 Celsius C). Tinye obere nnu na ose, ma obu ihe ndi ozo ndi ozo dika flakes uhie.
• Sauté n’elu stovu n’elu galik na mmanụ oliv. Tinye ọkụkọ, ero, ma ọ bụ agwa maka nri obi. Tinye oka wit ma obu akwa pasta di elu.

A naghị atụ aro ka esi esi na-esi ísì ụtọ n'ihi na ọtụtụ vitamin C furu efu na usoro isi nri a.

Ebe a ga-enweta ብሩሽ mmiri

Brussels na-epulite dị kwa afọ gburugburu na nri ụlọ ahịa na-emepụta ngalaba. Ga-ahụ ha n'akụkụ broccoli na ahịhịa ndị ọzọ. Ghota ahihia Brussels nke siri ike ma na-enwu gbaa. Zere Brussels na-epulite nke dị nro ma ọ bụ na-acha odo odo.

Tinye Brussels na-epulite na ndepụta ịzụ ahịa kwa izu gị. Ha ga-anọ na friji ma ọ dịkarịa ala ụbọchị 3 ruo 5.

Nweta

E nwere ọtụtụ ihe ụtọ Brussels-epulite Ezi ntụziaka. Nke a bụ otu ịnwale.

Efrata

• Ọkara paụnd (227 g) Brussels pulitere
• Ọkara iko (120 mL) efere ọkụkọ, sodium dị ala
• Otu ngaji (5 ml) ihe ọ lemonụ lemonụ lemon
• Otu ngaji (5 ml) mọstad aja aja (oseose)
• Otu ngaji (5 ml) thyme (nke a mịrị amị)
• Ọkara iko (120 g) mushrooms (sliced)

Ntuziaka

1. Kpaa Brussels puo ma bee na ọkara. Steam ruo mgbe obi dị nro, maka oge 6 ruo 10, ma ọ bụ microwave dị elu maka 3 ruo 4 nkeji.
2. N'ime ite na-abụghị osisi, weta ofe na obụpde.
3. Gwakọta na mmiri lemon, mọstad, na thyme. Tinye ero.
4. Obụpde ruo mgbe broth belata site na ọkara, maka 5 ruo 8 nkeji.
5. Tinye Brussels na-epulite (ma ọ bụ akwụkwọ nri ndị ọzọ esiri esi).
6. Na-eme nke ọma iji kpuchie ya na ihendori.

Isi Iyi: Ngalaba Ọrụ Ugbo nke United States

Ejiji nri siri ike - kabeeji Brussels; Nri dị mma - brussels na-epupụta; Ọnwụ ibu - brussels na-epulite; Nri dị mma - brussels na-epulite; Wellness - brussels na-epulite

Websitelọ akwụkwọ mmuta nke Nutrition na Dietetics. Ntuziaka nke onye na-amalite na akwụkwọ nri na-egbu egbu. www.eatright.org/food/vitamins-and-supplement/nutrient-rich-foods/the-beginners-guide-to-cruciferous-vegetables.Egwuregwu Emelitere February 2018. Nweta June 30, 2020.

Ebe nrụọrụ weebụ US Department of Agriculture. Oge a na-emepụta ndu: Brussels pulitere. snaped.fns.usda.gov/seasonal-produce-guide/brussels-sprouts. Nabata June 30, 2020.

Ngalaba Ọrụ Ugbo na US na Ngalaba Ahụike na Ọrụ Ndị Ọrụ US. Ntuziaka nri nri maka ndị America, 2020-2025. Agba nke 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Emelitere December 2020. Nabata Jenụwarị 25, 2021.

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