Broccoli iri imwe yemiriwo inovaka muviri ine hutano hwakanakisa. Chikafu ichi chizere mavitamini, zvicherwa uye zvakakosha mumuviri. Saka inofanirwa kuve chikamu chekudya kwemhuri yese nguva dzose. Asi sezvazvinowanzoitika kune mimwe miriwo, kune vana vazhinji hazvisi nyore kudya broccoli pasina chichemo.
Imwe yedzakanakisa nzira dzeku ita kuti vana vadye muriwo pasina matambudziko, iri kuvandudza zvishoma kana zvasvika pakugadzira chikafu. Uine fungidziro shoma iwe yaunogona kugadzira chikafu chisina kukwezva chinova chinonyanya kudiwa nevana. Sezvakaita aya mabikirwo ane broccoli. Kana iwe ukavatenderawo uye kuvakoka kuti vakubatsire mukicheni, ivo vanozogona kutamba nekutandara uye vachadya vasina kuita matambudziko akawanda.
Broccoli inobatsira
Sezvo ini ndanga ndatofungidzira, broccoli chikafu chakazara chizere nezvinhu zvinovaka muviri, chakanakira vana asiwo kune vamwe vese vemhuri. Aya ndiwo mamwe mabhenefiti echikafu chakapfuma ichi:
- Yakapfuma mu vitamini C: 200 magiramu e broccoli akawedzera zvakapetwa zuva nezuva vhitamini C inoda munhu mukuru.
- Folic acid: iyo yakaenzana inovhara zvinodiwa zvezuva nezuva zveichi chikafu kune munhu mukuru.
- Mavhitamini kubva kuboka B1, B2 uye B6
- Iyo yakakosha kunobva calcium, iron, potasium, phosphorus, ayodhini, zinc, manganese nemhangura, yakanakira vanhu vanotambura nekushomeka kwesimbi anemia.
Mapepa ane broccoli
Chikafu ichi chinonaka nenzira yakapusa, yakakwizwa nemafuta mashoma. Nekudaro, inotsigirawo zvimwe mazhinji ekutanga mabikirwo aunogona kushamisika nawo kumhuri yese. Cherekedza aya marepeke ne broccoli, kana iwe uchinge waedza iwo, iwe uchazonyatso dzokorora.
Pizza base
Zvimwe:
- 1 broccoli
- un yai
- Sal
- zvinonhuwira zvakasiyana
Kugadzirira kwacho kuri nyore, kutanga isu tinofanirwa kushambidza broccoli chaizvo. Tinocheka uye tinobvisa zvikamu zvakaomesesa zvegunde. Tinocheka kuita zvidimbu uye tinogaya nemusanganisi kana processor yezvokudya. Tinofanira kuwana chimiro chakafanana neicho chezviyo zvemupunga. Ipapo, tinosanganisa nezai, wedzera munyu nezvinonhuwira kuravira (oregano, basil) uye sanganisa zvakanaka.
Isu tinopisa choto kuitira kuti zvitore tembiricha isu tichigadzirira pizza base. Isu tinowaridza tireyi yekubheka ine pepa remafuta asinganyorwe mapepa. Isu tinoparadzira musanganiswa we broccoli uye nekuchenjera tinoenda kuburitsa mukanyiwa uchiita chimiro cheiyo pizza base, unogona kuiita yakatenderera kana rectangular. Mushure mezvo, isu tinongofanirwa kubheka kwemaminitsi gumi pa10 degrees, kudzimara iri goridhe shoma. Nekuchenjera, tinoshandura hwaro uye tobika kune imwe maminetsi gumi kuitira kuti isvibise pamativi ese maviri.
Iye zvino iwe unofanirwa kungo zadza neako aunofarira zvigadzirwa. Semuenzaniso, chigadziko chakareruka cheyakazvigadzira tomato muto, mozzarella chizi, mamwe akachekwa howa, arugula uye mamwe mapine nzungu, ichave iri musanganiswa wakakwana weiyo yakanyanya gourmet. Kune vana, unogona kusarudza zvimwe zvekutanga senge nyama yakabikwa, nyama yakakangwa, tuna yechisikigo kana chizi inonyunguduka.
Pasita ine broccoli
Zviratidzo zvevanhu 4:
- 1 broccoli
- 400 gr ye pasta kuravira (macaroni, mavara ane mweya, spaghetti)
- 1 chitubu hanyanisi
- 200 gr ye milk evaporated
- pepper
- Sal
- mafuta omuorivhi Mhandara
Kutanga isu tinofanirwa kubika pasita nenzira yechinyakare, uchitevera rairo yemugadziri yekubika nguva. Mune pani yekutsvaira, tinoisa inodonha yemafuta emuorivhi emhandara. Isu tinochenesa uye tinocheka iyo broccoli chaizvo, kubvisa zvikamu zvakaomesesa. Chop the chives zvakanyatsonaka uye fry, painotanga kuve pachena, wedzera iyo broccoli uye isa iyo kwemaminetsi mashoma.
Kana iyo broccoli iri nyoro, isa munyu uye pasi pevhu kuravira, fambisa nokungwarira. Isu tinowedzera mukaka wakabuda uye ngazvideredze kuita simmer kwemaminetsi mashoma. Pekupedzisira, isu tinowedzera iyo pasita yakambobikwa uye yakanyoroveswa uye wosanganisa ne broccoli muto. Kana iwe uchida, iwe unogona kuwedzera grated chizi kuti inyungudike uye rega itosanganise nemuto.