Cauliflower e na le limatlafatsi tse ngata Cauliflower e na le lik'habohaedreite tse fokolang empa e na le vithamine C e ngata, potasiamo, calcium le fiber. E boetse e na le tekanyo e itekanetseng ea vithamine K1, sulforaphane, glucosinolates, carotenoids, le indole-3-carbinol. 'Me joale ka melemo ea e' ngoe le e 'ngoe ea limatlafatsi tsena.
vithamine C Vithamine C e hlokoa ke 'mele bakeng sa tlhahiso ea collagen, e' ngoe ea liprotheine tsa bohlokoa ka ho fetisisa tse amehang ho thehoeng ha lisele tse sebetsang, le motsoako oa glutathione, o matlafatsang ts'ebetso ea 'mele ea ho itšireletsa mafung le ho sireletsa lisele le lisele ho li-radicals tsa mahala. Vithamine C e na le kutloelo-bohloko haholo mochesong, kahoo cauliflower e phehoa hantle ka mocheso o tlase kapa e jeoa e le tala. Sulforaphane Sulforaphane ke eona e bakang monko oo o makatsang ka kichineng ha u pheha meroho ea cruciferous joalo ka cauliflower. Sulforaphane e na le thepa e matla haholo: e sireletsa 'mele ho tsoa ho ruruha le mofetše. Hammoho le glutathione, e thusa ho tlosa chefo liseleng tsa 'mele. Glucosinolates le indole-3-carbinol Joalo ka sulforaphane, glucosinolates e na le sebabole, e ntšang monko o monate. 'Meleng, li-glucosinolate li robehile' me li etsa metsoako ea biologically active - indoles, nitriles, thiocyanates le isothiocyanates. Liphuputso li bontšitse hore metsoako ena, haholo-holo indole-3-carbinol, e khonne ho thibela tsoelo-pele ea kankere ho likhoto le litoeba. Li-glucosinolates li boetse li sireletsa DNA ea sele ho tsoa tšenyo 'me e na le thepa e khahlanong le ho ruruha.
Ho na le maikutlo a hore li-glucosinolates li ama ts'ebetso ea qoqotho ea qoqotho hampe, haholo-holo ho batho ba nang le iodine e tlase 'meleng. Haeba sena ke taba ea hau, etsa bonnete ba hore u pheha cauliflower. 'Me haeba u na le tšireletso e ntle ea ho itšireletsa mafung, u ka ja cauliflower e tala (empa e molemo ka bongata bo fokolang). Vithamine K1 Cauliflower e boetse e na le vithamine K1 (31 mg/100 g). Haeba 'mele o amohela vithamine K1 e lekaneng, o khona ho e kopanya ka vithamine K2. Li-vithamine tsena ka bobeli li bohlokoa bakeng sa ho koala mali ka tsela e nepahetseng. Ka tsela, vithamine K2 e boetse e fumanoa lijong tse ling, tse kang botoro.
Ho pheha meroho ha ho lahleheloe ke vithamine K1, 'me ho ea ka lithuto tse ling, ho pheha ka microwave ho bile ho ntlafatsa ho monya ha vithamine ena (le hoja sena e se lebaka la hore ke qale ho sebelisa microwave).
Mokhoa oa ho pheha cauliflower hantle
- pheha ka boiler e habeli ho fihlela dente - e chesa ka ontong ka mocheso o tlase (ka tlase ho 160C) - e halika ka pane ka mocheso o tlase.
Ho na le lipepe tse ngata tse ntle ka ho fetisisa tsa cauliflower. Haeba u leka ho fokotsa lik'habohaedreite 'me u khora ka raese, u tla rata recipe ena. Koliflower e nang le lime le cilantro
Lijo: 1 hlooho ea cauliflower 2 tablespoons unsalted botoro (ho ikhethela ka litlama) lero la lime 1 likhaba tse 2 tsa oli ea limela ½ senoelo se khaotsoeng ka letsoai le lecha la cilantro ho latsoa 1 stalk ea onion e tala, e khaotsoeng (khetho)
Recipe: 1. Ka blender kapa ka grater, sila cauliflower ka boholo ba lijo-thollo tsa raese. 2. Qhibiliha botoro ka pane e halikiloeng holim'a mocheso o mofuthu 'me u halefe ho cauliflower, u hlohlelletsa kamehla le ho fetola (metsotso e 5-10). 3. Eketsa lero la lime, oli ea meroho, cilantro le letsoai ho latsoa. Hlohlelletsa ka bonolo, lokisetsa lipoleiti, fafatsa liiee tse tala 'me u sebeletse. Natefeloa ke lijo tsa hau! Mohloli: Phetolelo: Lakshmi