Broccoli shine ɗayan kayan marmari masu ƙoshin lafiya tare da kyawawan halaye masu gina jiki. Wannan abincin cike yake da bitamin, ma'adanai da abubuwa masu mahimmanci ga jiki. Don haka ya zama yana daga cikin abincin dukkan dangi akai-akai. Amma kamar yadda yakan faru tare da sauran kayan lambu, ga yara da yawa ba sauki a ci broccoli ba tare da korafi ba.
Ofayan mafi kyawun hanyoyi don sanya yara su ci kayan lambu ba tare da matsaloli ba, yana yin bidi'a kaɗan idan ya zo ga yin abinci. Da karamin tunani zaka iya yi abinci mara daɗi ya zama abin da yara ke so. Kamar yadda yake tare da waɗannan girke-girke tare da broccoli. Idan kuma kun basu dama kuma kun gayyacesu su taimake ku a dakin girki, zasu iya wasa da nishadi kuma zasu ci abinci ba tare da sun sami matsaloli da yawa ba.
Amfanin Broccoli
Kamar yadda nayi tsammani, broccoli babban abinci ne cike da abubuwan gina jiki, cikakke ga yara amma har ilayau ga sauran dangi. Waɗannan su ne wasu fa'idodin wannan abinci mai wadata:
- Yana da wadataccen bitamin C: Gram 200 na broccoli sau hudu na bukatun bitamin C na baligi.
- Folic acid: wannan adadin ya hada da bukatun yau da kullun na wannan sinadarin a cikin baligi.
- Vitamin daga rukunin B1, B2 da B6
- Yana da mahimmanci tushen sinadarin calcium, iron, potassium, phosphorus, iodine, zinc, manganese da jan ƙarfe, ya dace da mutanen da ke fama da karancin baƙin ƙarfe.
Recipes tare da broccoli
Wannan abincin yana da daɗi a cikin hanya mafi sauƙi, an ɗauke shi da ɗan mai. Koyaya, shi ma yana tallafawa wasu mafi girke-girke na asali wanda zaku iya mamakin su ga dukkan dangi. Kula waɗannan girke-girke tare da broccoli, da zarar kun gwada su, tabbas za ku maimaita.
Pizza tushe
Sinadaran:
- 1 broccoli
- un kwai
- Sal
- kayan yaji bambanta
Shirye-shiryen yana da sauƙin gaske, da farko dole ne mu tsabtace broccoli sosai. Mun yanke shi kuma cire sassa mafi wuya na tushe. Mun yanke cikin guda kuma muna niƙa tare da mahaɗin ko mai sarrafa abinci. Muna buƙatar samun kwalliya irin ta hatsin shinkafa. Bayan haka, sai mu gauraya da kwan, mu zuba gishiri da kayan ƙamshi don dandana (oregano, basil) kuma mu gauraya sosai.
Muna daɗa wutar murhu don ya ɗauki zafin jiki yayin da muke shirya tushen pizza. Muna layi da tire mai yin burodi tare da takardar takardar man shafawa. Mun yada cakuda broccoli kuma a hankali zamu tafi yada kullu yana yin fasalin tushen pizza, zaka iya sanya shi zagaye ko rectangular. Bayan haka, za mu yi gasa kawai na kusan minti 10 a digiri 180, har sai ta ɗan yi zinariya. A hankali juya gindin kuma a dafa shi na mintina 10 don ya yi launin ruwan kasa a kowane gefen.
Yanzu kawai zaku cika da abubuwan da kuka fi so. Misali, tushe mai haske na kayan miya na tumatir na gida, cuku mozzarella, wasu yankakken namomin kaza, arugula da wasu goro na pine, zasu zama cikakkiyar haɗuwa don mafi yawan kayan lambu. Ga yara, zaku iya zaɓar wasu ƙarin abubuwan haɗin ƙasa kamar dafa naman alade, gasasshiyar kaza, tuna ta halitta ko cuku mai narkewa.
Taliya tare da broccoli
Sinadaran na mutane 4:
- 1 broccoli
- 400 gr na taliya dandana (macaroni, launuka masu launi, spaghetti)
- 1 albasa bazara
- 200 gr na madara mai tsabta
- barkono
- Sal
- man zaitun budurwa
Da farko dole ne mu dafa taliyar a gargajiyance, bin umarnin masana'antun don lokacin girki. A cikin tukunyar soya, mun sanya ɗigon na karin man zaitun budurwa. Muna tsaftacewa da sara broccoli sosai, muna kawar da mawuyatan sassa. Da kyau a yanka chives sannan a soya, idan ya fara bayyana, sai a saka broccoli a shafa shi na ‘yan mintoci kaɗan.
Idan broccoli ya yi laushi, sai a kara gishiri da barkono a dandano, a motsa sosai. Muna ƙara madarar da aka bushe da bar shi ya rage zuwa zafin na mintina kaɗan. A ƙarshe, za mu ƙara taliya sau ɗaya dafa shi kuma ya tsabtace da kyau kuma mu haɗu tare da broccoli sauce. Idan kanaso, zaka iya hada grated cuku ka narke ka barshi ya gauraya da miya.