Mbalame ya Kolifulawa Yowonongeka

Njira iyi ya zonunkhira za ku India yokazinga kolifulawa imayimira chinthu chofunika kwambiri chophika kunyumba: chosavuta, chosavuta, ndi chokoma chosiyana ndi masamba. Kuwonjezera apo mungathe kudzikuza nokha chifukwa chotumikira banja lanu limodzi la zakudya zabwino kwambiri padziko lapansi. Kukoma kofatsa kwa Kolifulawa kumapangitsa kuti ikhale yopanga yabwino ya zonunkhira ndi tchizi.

Za Kolifulawa

Kolifulawa inabwerera zaka 2,000 ku dera la Mediterranean, kotero sizomwe zimakhala zamasamba zatsopano za tsikulo. Amagwiritsidwanso ntchito kwambiri pophika m'madera ena a dziko kusiyana ndi ku United States. Kolifulawa ndi mbali ya banja la maluwa a cruciferous, omwe amakhalanso ndi achibale ake apamtima, broccoli, limodzi ndi kale, ziphuphu za Brussels, kabichi, ndi collard.

Nkhumba zonsezi ndizitsulo zokhala ndi zakudya zowonjezera, palibebenso kuposa kolifulawa. Ndizovuta kwambiri mu glucosinolates, zomwe ziri zofunika pochirikiza machitidwe ambiri ofunika m'thupi. Kolifulawa imakhalanso gwero labwino kwambiri la antioxidants, vitamini C, vitamini K, folate, ndi vitamini B6 komanso malo abwino kwambiri a fiber, omega-3 fatty acids, ndi manganese.

Chikho cha kolifulawa chiri ndi makilogalamu pafupifupi 30, okhala ndi magalamu opitirira 2.5 gramu ndi pafupifupi 2.5 magalamu a chakudya. Kuitcha kuti supamwamba sikutengeka. Palinso mbali yoipa kwambiri ya kolifulawa, ndipo ndizosavuta kununkhira zomwe nthawi zina zimachitika pophika. Koma ndi mtengo wochepa kulipira zonse zomwe zimapindula ndi masamba.

Chimene Mufuna

• Supuni 4 zinasungunuka batala
• Supuni 1 chitowe
• Supuni 1
• Garam Masala , kapena mchere wina wa Indian monga tandoori zonunkhira kapena mchere wothira zonunkhira
• 1/4 supuni ya supuni ya tsabola ya cayenne (mwasankha)
• 1/2 supuni ya supuni mchere
• 1 Kolifulawa, mutu wotsukidwa, wodulidwa, kudula zidutswa ziwiri-inchi

Momwe Mungapangire Izo

1. Yambani uvuni ku 425 F.
2. Mu chophikira chosakaniza , kuphatikiza mafuta ndi zonunkhira ndi mchere ndi whisk mpaka blended.
3. Ponyani mu kolifulawa ndikugwiritsa ntchito spatula kuti muveke kwathunthu ndi batala / zonunkhira zosakaniza.
4. Apatseni mofanana pa pepala lophika lopangidwa ndi odzola kwa mphindi 35 mpaka 45, kapena mpaka zimayambira ndi zachifundo ndipo m'mphepete mwawo muli bulauni. Kutumikira otentha kapena ofunda.

Mmene Mungagule ndi Kusunga Kolifulawa

Kolifulawa ili m'nyengo ya kugwa ndipo nthawi zambiri imakhala yotentha kwambiri.

Mutu wa kolifulawa umene uli woyera ndi wofiira woyera ndi masamba ophwima kwambiri ndizosankha mbewu. Mitengo yambiri yobiriwira yomwe imayandikira mutu imasonyeza kuti kolifulawa mwina yatsopano komanso yotetezedwa kwambiri. Mitengo yochepa yobiriwira pakati pa masamba si kanthu koyenera kudandaula. Kolifulawa ikhoza kukhala mufiriji pafupifupi sabata imodzi; malo osungira sitolo mu thumba la pulasitiki losasakaniza.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	110
Mafuta Onse	8 g
Mafuta okhuta	5 g
Mafuta Osatchulidwa	2 g
Cholesterol	20 mg
Sodium	52 mg
Zakudya	8 g
Matenda a Zakudya	3 g
Mapuloteni	3 g

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