Akwai wadanda ba za su iya rayuwa ba tare da shi ba da kuma masu ƙin sa saboda ƙamshinsa idan an dafa shi, amma farin kabeji yana da yawa a cikin girke-girke na yau da kullum. Da kyau bi da shi, yana da yawa, haske da kuma gina jiki sosai., cikakke don shirya abincin rana da abincin dare tare da jita-jita na cokali, jita-jita na gefe, ko cikakkun shawarwari masu daɗi ba tare da rikitarwa ba.
A cikin wannan jagorar, zaku sami duk abin da kuke buƙata don gwadawa (ko faɗuwa cikin ƙauna har ma idan kun riga kun kasance fan). Amfani, kaddarorin, dabarun hana wari, adanawa, kayan yaji waɗanda suka dace da ku da jerin girke-girke da aka tsara ta hanyar fasaha: daga creams da gratins zuwa tushen pizza marar gari ko babban tabouleh mai sabo.
Tabbatar da fa'idodi da fitattun kaddarorin
Farin kabeji na cikin dangin cruciferous kuma bayanin martabarsa na gina jiki ya sa ya zama aboki mai ban sha'awa don jin daɗin rayuwa. Yana ba da fiber, bitamin da mahaɗan bioactive wanda ke aiki azaman antioxidants da anti-inflammatories.
- Yana taimakawa sarrafa nauyi godiya ga abun ciki na fiber wanda ke tsawaita satiety da ƙarancin kuzari.
- Kula da zuciyar ku da arteries: Vitamin C, glucosinolates, isothiocyanates da sulforaphane suna inganta lafiyar jijiyoyin jini.
- Yakai maƙarƙashiya ta hanyar motsa tafiye-tafiye da laushin stools saboda fiber na abinci.
- Yana goyan bayan yanayi da barci: Tryptophan da bitamin C suna shiga cikin haɗin serotonin da dopamine.
- Yana karfafa kasusuwa don gudummawar ta na bitamin K da phosphorus, mabuɗin don daidaitawar calcium.
- Yana ba da gudummawa ga rigakafin ciwon daji godiya ga antioxidants kamar bitamin C da sulfur mahadi (sulforaphane).
- Taimaka daidaita glucoseFiber yana daidaita shayar da carbohydrate, yana da amfani a yanayin juriya na insulin.
- yana kare fata a kan tsufa da wuri ta hanyar yaƙar radicals da haɓaka collagen.
- Yana ƙarfafa kariya saboda yawan sinadarin bitamin C, wanda ke inganta aikin rigakafi.
- Yana taimakawa hana gastritisSulforaphane yana iyakance haɓakar Helicobacter pylori a cikin ciki.
Bayan waɗannan fa'idodin, an danganta farin kabeji antioxidant, anti-inflammatory, satiating, circulatory, lipid-rageing, laxative, and relaxing Properties, ban da yiwuwar maganin ciwon daji, maganin ciwon sukari, farfadowa, ƙarfafa rigakafi, da ayyukan ƙwayoyin cuta, ko da yaushe cikin daidaitaccen abinci da salon rayuwa.
Shaidar kimiyya tana ba da nuances masu ban sha'awa: wallafe-wallafe a cikin Faransanci a Immunology sun yi nuni da su tasiri mai kyau akan aikin rigakafi, yayin bincike a Jaridar Nutrition sun danganta cin kayan lambu masu cruciferous da ƙarancin haɗarin wasu cututtukan daji a cikin takamaiman al'umma. Kamar koyaushe, muna magana ne game da tsarin abinci, ba keɓantaccen tasirin magunguna ba.
Ƙimar abinci mai gina jiki, launuka da mahadi waɗanda ke yin bambanci
Idan kana neman koshin lafiya duk-rounder, wannan shine. A cikin 100 g danye ko dafaffe, farin kabeji yana kusa 27 kcal da 0 g na mai (Bayanin FEN), tare da kyakkyawan kashi na fiber da maɓalli na micronutrients.
Ya yi fice don abun ciki na bitamin C: danyen kofi yana samarwa a kusa 51,6 mg na bitamin C, adadin da ba za a iya la'akari da shi ba don biyan bukatun yau da kullun. Bugu da ƙari, muna samun bitamin K, B6 da folates, da ma'adanai irin su potassium, alli, magnesium da phosphorus.
Launin sa ba koyaushe fari bane: akwai kuma nau'in kore, rawaya da ruwan hoda. Pink yana ba da launi ga anthocyanins (masu karfi antioxidants), rawaya ya ƙunshi beta-carotenes, kuma kore ya ƙunshi chlorophyll. A cikin fararen iri-iri, irin wanda kuke saya, manoma suna kare "kai" tare da ganye don iyakance chlorophyll kuma cimma wannan bayyanar dusar ƙanƙara.
A cikin kicin, hawainiya ce ta gaske: ana iya ci danye, a soya, a soya, gasa ko ma a niƙa don yin. farin kabeji "shinkafa" ko tushen pizza haske kuma ba tare da tsabtace gari ba, tare da sakamako mai ban mamaki idan kun sarrafa ma'anar da kyau.
Yadda ake dafa shi da kyau (da adana matsakaicin abubuwan gina jiki)
Don kiyaye fa'idodinsa, ba da fifiko ga gajerun lokutan dafa abinci masu laushi. Gurasa, microwaved da al dente Waɗannan su ne dabarun da suka fi adana m bitamin da kuma m texture.
Idan kun zaɓi tafasa, tabbatar da cewa ruwan ya riga ya tafasa kafin ƙara fulawa da Dafa shi kawai har sai ya dahu amma taushiDogon lokacin dafa abinci yana tsoma dandano da abubuwan gina jiki a cikin ruwa.
Microwave shine babban abokin tarayya: a cikin akwati mai dacewa, tare da yayyafa ruwa da murfi, Za ku shirya farin kabeji a cikin mintuna tare da ƙaramin ƙamshi da taɓawa mai daɗi. Daidaita lokacin dafa abinci gwargwadon iko da adadin na'urar.
Kada ku jefar da komai: ana iya amfani da ganye da kututture mai kauri. Suna da kyau a cikin soyayyen soya, miya da broths., ƙara dandano da laushi. Kawai a datse filaye masu tauri kuma a dafa su kadan fiye da fulawa.
A cikin gratins, stews, ko creams, ƙara farin kabeji a daidai lokacin da ya dace don kauce wa yin amfani da shi. Ƙara shi a ƙarshen idan an riga an gama sauran tasa. sannan a ba shi tabawa tanda ko kasko don ya hade da miya da kayan kamshi.
Dabarun hana wari da sauƙi narkewa
Kamshi mai tsanani lokacin dafa farin kabeji yana faruwa ne saboda mahadi na sulfur, kamar a cikin kabeji ko Brussels sprouts. Labari mai dadi: akwai dabaru da ke aiki don rage shi ba tare da sadaukar da dandano ba.
Gwada ƙara fantsama da madara zuwa ruwan dafa abinci don laushi ƙanshi da dandano na ƙarshe; ko cokali biyu na lemun tsami, wanda neutralizes ba tare da barin wani dandano. The vinegar Hakanan yana aiki, kodayake ƙamshinsa na iya zama ɗan rinjaye, dangane da dandano.
Idan kuna damuwa game da narkewa, dafa farin kabeji tare da leaf bay, Fennel ko cumin: Suna taimakawa hana gas kuma suna samar da nuances masu ban sha'awa sosai. Wani dabarar ita ce guje wa cin abinci mai yawa: al dente yawanci ya fi kyau.
Idan za ki dafa shi, ki yi kokarin ba da iska a kicin ki rufe tukunyar. A cikin tanda ko microwave wari ya ragu, don haka su ne manyan zaɓuɓɓuka idan batun ƙanshi ya sa ku.
Kayan yaji da ganye waɗanda suka haɗa mafi kyau
Farin kabeji yana da ɗanɗano mai laushi wanda ya rungumi kayan yaji sosai. Waɗannan kayan yaji da ganyaye amintattu ne don ƙara sha'awa ba tare da miya mai nauyi ba:
- Tarragon, oregano, cilantro, faski, leaf leaf.
- Curry, paprika (mai dadi ko yaji), barkono, turmeric.
- Girke-girke na barkono, Mint, seleri, mustard da poppy tsaba.
Yi amfani da su a hankali idan suna da ƙarfi sosai. Nutmeg, cumin ko cardamom Za su iya sarrafa farantin idan kun yi nisa; tsunkule ya isa ya dauke duka.
Yadda za a zaɓa, tsaftacewa, adanawa da daskare
Mafi kyawun lokacin sa yawanci daga Satumba zuwa Janairu, kodayake yana samuwa a duk shekara. Lokacin siye, nemi m, m kuma tsaftataccen “kai”, ba tare da tabo ko laushi ba, kuma tare da santsi, koren ganye. Idan ya ba da hanya lokacin da ka danna shi, zaɓi wani.
Don tsaftace shi, cire tushe da ganye (ajiye su idan kuna son dafa su), raba florets da jiƙa shi a cikin ruwa tare da yayyafa vinegar 'yan mintoci kaɗan. Drain da kurkura. Yana shirye don dafawa ko adanawa.
Ajiye shi a cikin firiji cikin jakar ledar sa mai huda tsakanin 3 da 5 days. A guji wanke shi kafin a sanyaya don hana saurin lalacewa.
Za ku daskare? Yana da manufa don blanch da buds don 3 minti, kwantar da su sosai, sa'an nan kuma sanya su a cikin injin daskarewa. Ta wannan hanyar, za su kula da launi da launi mafi kyau idan aka yi amfani da su a cikin fries, miya, ko stews.
Contraindications da kuma lokacin da matsakaici
Kodayake kayan lambu ne mai ban mamaki, ba duk abin da ya dace da kowa ba. Yana da tasirin laxative kuma yana inganta samuwar iskar gas., don haka yana da kyau a iyakance shi idan kuna da gudawa ko rashin jin daɗi na narkewa. Mutanen da ke da hanji mai mahimmanci ko IBS na iya samun kumburi; a wannan yanayin, gwada ƙananan sassa, dafa abinci mai laushi, da haɗuwa tare da kayan yaji na carminative.
Idan kun ji nauyi kaɗan, ku guje wa miya mai ƙiba kuma zaɓi steamed, tanda ko microwave shirye-shiryeWani lokaci canza hanyar dafa abinci kawai yana haifar da kowane bambanci.
Farin kabeji vs. Broccoli: Wanne Ya Kamata Ka Zaba?
Dukansu kayan lambu na cruciferous suna raba iyali na gama-gari da kaddarorin da yawa, amma bayanan dafuwar su ba iri ɗaya bane. Broccoli yana tsaye sosai don yin tururi, sautéing, ko gasa tare da taba mai da kayan yaji; gwada a Sautéed broccoli tare da naman alade turkey. Farin kabeji yana haskakawa a cikin purees da gratins kuma a matsayin haske maimakon shinkafa ko gari don sansanonin pizza. Babu cikakkiyar nasara: yana da kyau a canza su kuma a yi amfani da iyawarsu.
Broccoli yana tsaye da kyau don yin tururi, sautéing, ko gasa tare da taba mai da kayan yaji. Farin kabeji yana haskakawa a cikin purees da gratins kuma a matsayin haske maimakon shinkafa ko gari don sansanonin pizza. Babu cikakkiyar nasara: yana da kyau a canza su kuma a yi amfani da iyawarsu.
Farin kabeji girke-girke: sauki, bambance-bambancen, kuma mai dadi sosai
Jerin ra'ayoyin kusan ba shi da iyaka. Ga wasu shirye-shirye na gargajiya da lafiya, tare da takamaiman umarni da lokutan ƙima ta yadda suka fara fitowa.
Creams da miya
Classic farin kabeji cream: sauté albasa (da/ko leek) tare da dash na man fetur, ƙara yankakken farin kabeji, rufe da ruwa ko ruwa kuma dafa tsawon minti 15-30 (ya danganta da girman) har sai da taushi. Mix da kyau. Yi hidima tare da croutons da kuma zaren EVOO.
Farin kabeji cream tare da taba tafarnuwaBrown tafarnuwa cloves 2 da albasa 1, sa'an nan kuma ƙara florets, 3 kofuna na broth, da bay ganye 1. Cook na tsawon minti 15 kuma a haɗa har sai da santsi. Kammala da barkono ko digon mai don ƙara dandano.
Kayan miya tare da farin kabeji: hada fulawa tare da karas, leek, seleri da dankalin turawa, dafa al dente don adana rubutu, da dandano tare da bay ganye ko faski. Canja kayan lambu kowane mako zuwa bambanta dandano ba tare da dagula abubuwa ba.
Panaché na kayan lambuKyakkyawan stew na Faransanci inda farin kabeji nau'i-nau'i da ban mamaki tare da wake, karas, ko Peas. Ku bauta wa dumi tare da ɗigon mai da sabbin ganye.
Tanda da gratin
Fure farin kabeji: Cook na minti 5 a cikin ruwan zãfi mai gishiri, magudana, kuma canja wuri zuwa tasa. Shirya miya béchamel mai haske (1 tbsp mai + 1 tbsp gari + 1 1/2 kofuna na madara), kakar, motsawa a cikin cuku, kuma rufe farin kabeji. Yayyafa breadcrumbs da karin cuku. Gasa har sai launin ruwan zinari.
Gasa farin kabeji tare da kayan yaji: Mix mai tare da paprika, turmeric, cumin, gishiri da barkono; Gasa furanni a 200 ° C na kimanin minti 20 har sai launin ruwan kasa. m ciki da zinariya wajeIdan kuna so, gratin tare da cuku a karshen.
Gasa farin kabeji "curd": Tafasa na tsawon minti 10-15, magudana, sa'annan a cikin tasa. Ki zuba madara 125 ml da kwai 2 sai ki zuba rabin cukuwar da aka daka a zuba a kan farin kabeji a rufe da sauran, sannan a gasa a 180 ° C na kimanin minti 20 har sai launin ruwan zinari.
Gurasa da soyayyen abinci
Gurasar farin kabeji: na gargajiya. Gashi a cikin fulawa da kwai (ko tempura), toya har sai launin ruwan zinari da magudana akan takarda. Da a taba da mayonnaise ko miya mai haske yana da ban tsoro.
Farin kabeji tempuraShirya batter mai ruwa tare da kofi 1 na garin tempura da kopin 1 na ruwa mai ƙanƙara, gishiri mai sauƙi, shafa furannin, kuma a soya a cikin mai zafi har sai launin ruwan zinari. Cire daga zafi kuma ku yi hidima nan da nan.
Soyayyen soyayyen da kwanon rufi
Farin kabeji tare da tafarnuwa: Yankakken tafarnuwa na launin ruwan kasa a cikin mai, a zuba farin kabeji, a baya an dafa al dente, sannan a dafa na ƴan mintuna. Cakuda tafarnuwa-farin kabeji baya kasawa (tabbas, tafarnuwa yana tare da ku na ɗan lokaci).
Farin kabeji sauté tare da paprika daga La VeraSoya mai laushi mai laushi tare da mai, paprika mai dadi, gishiri, kuma, idan ana so, tabawa na cumin. Ƙanshi mai ƙarfi da sakamako mai daɗi sosai.
Sautéed stew tare da naman alade da tafarnuwa: Sauté diced naman alade tare da tafarnuwa, ƙara farin kabeji da sauran kayan lambu don dandana. Soya ce mai sauri, mai daɗi wanda ya dace don abincin dare na mako.
Madadin ƙananan-carb
Farin kabeji shinkafa
Sinadaran: 1/2 farin kabeji, 1/2 kofin yankakken albasa, 1 albasa tafarnuwa, 1 tbsp man fetur, 1 tbsp faski, gishiri da barkono. Grate ko niƙa Cook farin kabeji har sai ya zama nau'in hatsi. Ki soya albasa da tafarnuwa, sai ki zuba farin kabeji, sai ki barshi na tsawon minti 5. Daidaita gishiri, barkono, da faski.
Farin kabeji pizza tushe (hanyar sauri a 180 ° C)
Sinadaran: 170g mashed farin kabeji, 1 kwai, gishiri, barkono, granulated tafarnuwa, da Parmesan cuku dandana. Mix, siffata zuwa ɓawon burodi a kan takardar burodi, da gasa. Gasa a cikin tanda na minti 20 a 180 ° C. Rufe kayan da kuke so kuma ku gama yin burodi.
Farin kabeji pizza (mai wuya kafin a gasa a 220 ° C)
Sinadaran: 1 steamed farin kabeji, 1 kwai, 1 kofin mozzarella, tumatir miya, karin cuku, tumatir, albasa, kararrawa barkono, zaituni, Basil, oregano, mai, gishiri da barkono. Ki yayyanka farin kabeji ki hadasu da kwai da rabin cuku, ki watsa a gasa na tsawon mintuna 10 220 ° CƘara miya da toppings, kuma gasa don ƙarin minti 10 har sai ya narke.
Farin kabeji tabbouleh
Sinadaran: 1/2 farin kabeji, minced tafarnuwa, ruwan 'ya'yan itace na 1 lemun tsami, 1 tbsp man fetur, gishiri, barkono, diced kokwamba, sabo ne faski da cilantro, 2 julienned scallions. Yanke farin kabeji a cikin hatsi-kamar quinoa, haxa tare da miya da kayan lambu. Sabo, haske da kamshi.
Cikakkun jita-jita da abun ciye-ciye
Farin kabeji da quinoa burgers
Sinadaran (kimanin guda 6): 100 g quinoa (dafa shi a cikin ruwa 300 ml), 500 g farin kabeji florets (dafa shi), 2 tafarnuwa cloves, faski, 2 qwai, cuku dandana, gishiri, barkono da 1 tbsp man fetur. Mix drained quinoa tare da mashed farin kabeji, tafarnuwa, faski, qwai, gishiri, barkono da cuku. Form guda 6 da launin ruwan kasa da su a kan matsakaicin zafi a garesu.
Farin kabeji pancakes
Sinadaran: 500g farin kabeji, 1 kwai, 1 tafarnuwa albasa, faski, 150g oat gari, gishiri, barkono, da kuma 1 tbsp mai. Dafa farin kabeji (microwave na kimanin minti 10 ko tururi), a daka shi da cokali mai yatsa, ƙara kwai, tafarnuwa, faski, da gishiri da barkono. Dama a cikin gari har sai kun sami kullu mai sarrafawa. Siffar da gwal da mai kadan a bangarorin biyu.
Classics maras lokaci
Farin kabeji tare da Bechamel: tabbas hanya mafi yabo ta yara da manya. Rufe farin kabeji da aka dafa tare da yawan adadin bechamel da cuku, kuma gasa har sai kumfa da gratin. Yana da kirim da ta'aziyya.
Farin kabeji gratin tare da breadcrumbs: ƙara gurasa a saman kafin yin burodi don samun wani crispier saman Layer. Dabaru mai sauƙi da tasiri.
Farin kabeji tare da naman alade da tafarnuwa (style menestra): Sauté naman alade tare da tafarnuwa, motsawa a cikin farin kabeji, da sama da faski. Mai sauri, mai daɗi, kuma cikakke azaman tasa mai zaman kansa tare da salatin.
Ƙarin dabaru masu sauri
Farin kabeji "al dente" tare da taba citrus: tururi da yaji da lemun tsami, mai da ganye. Yana jin dadi kuma mutunta batu mai kauri.
Gasasshen farin kabeji cikakke: abin nuni akan tebur. A goge shi da cakuda yogurt, kayan yaji, da mai; gasa har sai da taushi da zinariya, kuma a yanka a cikin wedges. sabanin haushi da zuciya mai taushi daukaka ce mai albarka.
Kuma, ba shakka, kar a manta da batch ɗin dafa abinci wildcards: cream a yawa don daskare, fulawa mai tururi don kayan ado na musamman ko tushen pizza da aka shirya don dafawa da gasa a ƙarshen minti, ko Strawberry da banana smoothie tare da farin kabeji.
Tip ɗin dafa abinci na ƙarshe: idan kuna neman "ɓata" dandano ga wanda ba shi da hankali, Yi amfani da miya mai haske (yogurt, bechamel mai haske), cuku waɗanda ke narkewa da kyau da kayan yaji mai dumi. Farin kabeji yana godiya da sauƙin siffa.
Tare da duk abubuwan da ke sama, kuna da cikakkiyar taswirar hanya don jin daɗin farin kabeji hanyar ku. Zabi yanki da kyau, bi da shi da kulawa, ƙamshi da kai kuma zaɓi hanyoyin dafa abinci waɗanda ke mutunta nau'in sa. Tsakanin fa'idodin kiwon lafiya, dabarun rigakafin ƙamshi masu tasiri, da littafin girke-girke wanda ya tashi daga abubuwan ciye-ciye zuwa jita-jita guda ɗaya, akwai ƙaramin uzuri don kar a haɗa shi a cikin menu na mako-mako.
