Kọlịflawa slims ma gbochie kansa

Ndinaya

• Ozi nri
• Kọlịflawa Pizza Ntụziaka
• Ntụziaka Kọlịflawa Rice
• Ntụziaka maka kọlịflawa au gratin

Kọlịflawa bụ akwukwo nri si n’otu ezinụlọ dị ka broccoli, ọ bụkwa nnukwu nhọrọ iji jiri nri nri na-ebu ibu, ebe ọ nwere calorie ole na ole ma baa ọgaranya na fiber, nke na-enyere aka ịbebe ma nyekwa gị afọ ojuju.

Na mgbakwunye, dịka o nwere ekpomeekpo na-anọpụ iche, enwere ike iji ya na usoro nri dị iche iche dịka salads, sauces, base for fit pizzas and as a substitute for rice in low carb diets.

Isi uru ahụike nke kọlịflawa bụ:

1. Nyere aka ifelata, ebe ọ bụ na ọ bara ọgaranya na fiber ma nwee calorie ole na ole, na-enyere aka inye gị satiety n’etinyeghi calorie nri nke ukwuu;
2. Mee ka eriri afọ dịkwuo mma, n'ihi eriri ya;
3. Na-egbochi kansa, dị ka ọ bara ọgaranya na antioxidants dị ka vitamin C na sulforan, nke na-echebe mkpụrụ ndụ;
4. Jide ahụ ike, n’ihi na ọ nwere ihe dị n’ime potassium dị ukwuu;
5. Mee ka akpụkpọ ahụ dịkwuo mma ma mee ka usoro ahụ ji alụso ọrịa ọgụ dị ike, n'ihi ọdịnaya ya dị elu nke ndị na-egbochi oxidants;
6. Nyere aka na ọgwụgwọ gastritis, n’ihi na o nwere sulforaphane, ihe na - ebelata uto nke nje H. pylori;
7. Jide ọkpụkpụ ọkpụkpụ, maka inwe vitamin K na potassium.

Iji họrọ kọlịflawa ọhụrụ dị mma, onye kwesịrị ịchọ nke siri ike, na-enweghị ntụpọ nke edo edo ma ọ bụ agba aja aja, na nke nwere akwụkwọ ndụ akwụkwọ ndụ jikọtara ya na azuokokoosisi ahụ. Hụ kwa ezigbo ihe kpatara 7 ga-eri broccoli.

Ozi nri

Tebụl na-esonụ na-enye ozi gbasara nri maka 100 g nke kọlịflawa nke isi na esi nri.

Kọlịflawa steam ma ọ bụ ngwa ndakwa nri kama isi ya, ọ na-enyere aka ichekwa vitamin na mineral ya. Iji nyere aka chekwaa agba ya na-acha ọcha, tinye 1 ngaji nke mmiri ara ehi ma ọ bụ ihe ọ lemonụ lemonụ lemon na mmiri, ma esila kọlịflawa na aluminom ma ọ bụ ite ígwè.

Kọlịflawa Pizza Ntụziaka

Efrata:

• 1 fere fere kọlịflawa
• 1 akwa
• 1 iko mozzarella
• 3 tablespoons nke tomato ihendori
• 200 g nke mozzarella cheese
• 2 tomato sliced
• Onion sliced ​​yabasị
• Pepper ose uhie na ibe
• 50 g oliv
• Nnu, ose, basil epupụta oregano nụrụ ụtọ

Nkwadebe mode:

Esi nri ma, mgbe ị jụrụ oyi, ghaa kọlịflawa na nhazi. Tinye n'ime efere, gbakwunye akwa, ọkara cheese, nnu na ose, na-agwakọta nke ọma. Ghee pan na bọta na ntụ ọka, ma mee ka mgwakota agwa mgwakota agwa ghọọ ụdị Pizza. Debe ya na oven na-ekpo ọkụ na 220 Celsius C maka ihe dị ka nkeji 10 ma ọ bụ ruo mgbe nsọtụ malitere ịcha aja. Wepu na oven, gbakwunye tomato ihendori, nke fọdụrụ na cheese, tomato, eyịm, ose na oliv, ịtụkwasị oregano, basil epupụta na mmanụ oliv n'elu. Ime ọzọ maka minit 10 ọzọ ma ọ bụ ruo mgbe agbazere chiiz. Pizza a nwere ike jupụta na ihe ị họọrọ.

Ntụziaka Kọlịflawa Rice

Efrata:

• ½ kọlịflawa
• ½ cup grated yabasị tii
• 1 kloovu nke anuahade garlic
• 1 tablespoon chopped pasili
• Nnu na ose oji nụrụ ụtọ

Nkwadebe mode:

Saa ma kpoo kọlịflawa na mmiri oyi. Mgbe ahụ, ghaa kọlịflawa na nnukwu igbapu ma ọ bụ tie aka na nhazi site na iji ọrụ pulse ruo mgbe ọ ga-anọgidesi ike karịa nke osikapa. Na pan nke frying, gbanye yabasị na galik, tinye kọlịflawa ma hapụ ya ka ọ gbaa ihe dị ka nkeji 5. Oge nnu, ose na pasili.

Ntụziaka maka kọlịflawa au gratin

Ntụziaka a dị mma maka ịlụ ọgụ maka ọrịa kansa n'ihi na ọ nwere ihe abụọ na-enyere aka igbochi ma lụso kansa ọgụ, bụ sulforaphane na indole-3-carbinol.

Sulforaphane na - enyere aka n'imepụta enzymes nke na - ewepu nsị na ahụ, ebe ihe indole-3-carbinol na - ebelata ogo nke estrogens na ahụ, nke mgbe ọ na - abawanye, nwere ike ibute ọdịdị nke etuto ahụ.

Efrata:

• 1 kọlịflawa
• 1 iko na ọkara nke mmiri ara ehi
• 1 tablespoon nke mmanụ oliv
• 1 tablespoon ntụ ọka
• 4 tablespoons grated Parmesan cheese
• 2 achịcha achịcha achịcha
• nnu

Nkwadebe mode:

Sichaa kọlịflawa mgbe o wepụsịrị akwụkwọ ya. Debe kabeeji niile n'ime pan, kpuchie ya na mmiri ọkụ a na-etinye nnu na ya ma weta ya n'ọkụ. Mgbe isi nri, wepu na mmiri, igbapu na ndokwa na miri emi pyrex mmanụ.

Igbari na ntụ ọka wit na mmiri ara ehi, oge ya na nnu na esi nri. Mee ka o sie ike, tinye ngaji mmanụ na cheese, gwakọta nke ọma ma wepu ya. Gbasaa ude na kọlịflawa, fesaa ya na achicha ma were ya kpochapu ya na oven.