Chophika Chotalawa Chophika

Chophika chokongoletsera chotchedwa kolifulawa nthawi zonse chimagunda, chifukwa kuwotcha kumabweretsa kukoma kwachilengedwe cha kolifulawa. Madzi a mandimu amaphatikizapo zingapo kuti izi zitheke, kusakaniza ndi adyo wonyezimira ndi kolifulawa kuphatikiza. Ndi njira yokongola yomwe imapangitsa ng'anjo kugwira ntchito zambiri.

Chimene Mufuna

• 1 lalikulu mutu wa kolifulawa
• 2 Tbsp. mafuta a azitona
• 1 Tbsp. minced adyo
• 3/4 tsp. mchere wamchere (kapena mchere wa kosher)
• Supuni 2 timadzi a mandimu (madzi a mandimu imodzi)
• Thirani tsabola wakuda watsopano

Momwe Mungapangire Izo

1. Chotsani uvuni ku madigiri 425 F.
2. Dulani kolifulawa mu florets ofanana kukula kwake. Dulani mafuta ndi adyo.
3. Pitilizani muzitsulo zolimba pa pepala lophika lolimba. Fukuta ndi nyanja yamchere. Kuwotcha mphindi 10.
4. Tembenuzani ndi kudula wina 5-15 mphindi, mpaka kolifulawa ndi yofiirira ndi yamfundo pamene akubaya ndi mphanda.

   Kutalika kwa nthawi yokazinga kumadalira kukula kwa zidutswa za kolifulawa, momwe kutentha kwa ng'anjo kumakhala (kutentha kwa uvuni kumasiyana), ndi pepala lophika lomwe mumagwiritsa ntchito (poto yachitsulo yowonjezera idzawotcha mofulumira kusiyana ndi aluminiyumu) Ikani mu uvuni mumagwiritsa ntchito.

   Mabotolo anu abwino ndikuyang'ana kolifulawa pambuyo pa mphindi zisanu pa mbali yachiwiri, ndiye pitirizani kukwawa ngati kuli kofunikira.

1. Finyani madzi a mandimu pa caulifulawa. Lawani, ndipo yikani mchere ndi tsabola, ngati kuli kotheka.
2. Kutumikira mwamsanga.

Kodi ndi phindu lanji la kolifulawa?

"Kolifulawa ndi gawo la banja la cruciferous (kapena Brassicaceae ) - kuphatikizapo broccoli, kabichi, kale, ziphuphu ndi mitundu ina yosawerengeka.

Chifukwa cha kufufuza kwaposachedwa, mbewu za Brassica monga kolifulawa tsopano zimagwirizana kwambiri ndi kupewa matenda aakulu monga matenda a mtima, shuga, matenda osokoneza bongo, ndi mitundu yambiri ya kansa, kungoti ndi ochepa chabe.

Chikho chimodzi chotumikira cha kolifulawa chili ndi:

• Makilogalamu 29
• Yang'anani ndi ma gramu a mafuta, sodium, kapena shuga
• 73% tsiku lililonse (DV) ya Vitamini C
• 19% DV ya Vitamini K
• 15% DV ya folate
• 13% DV ya pantothenic acid
• 12% DV ya Vitamini B6
• 11% DV ya choline
• 11% DV ya fiber
• 9% DV ya Omega-3 fatty acids "

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	120
Mafuta Onse	7 g
Mafuta okhuta	1 g
Mafuta Osatchulidwa	5 g
Cholesterol	0 mg
Sodium	500 mg
Zakudya	13 g
Matenda a Zakudya	5 g
Mapuloteni	4 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)