Broccoli rudzi rwemavara ehomwe yemhuri yekbage uye yakabva kuItaly neMediterranean kubva panguva yeRoma kare muzana remakore rechitanhatu BC. Izvi zvinomera zvakasangana nemiti, izvo zvakabatsira kududzira zita razvo se "bazi" kana "ruoko."
Broccoli ine hutano hwakawanda hwehutano hunosanganisira huwandu hwevhitamini C, calcium, uye zvinopesana nekenza nemhaka ye vitamini A.
Broccoli inozivikanwawo kuderedza cholesterol, kurwara, kurwara uye kubvumira pamwe nekubatsira muviri kuchenesa, kuchengeta ganda rakanaka, uye kuchengetedza utano hweziso. California inopa zvakawanda zve broccoli muUnited States, uye USDA inoti isu tiri wechitatu muparidzi mukuru munyika yose, tichidya mavhareji emapirogiramu mana pagore, mumwe nomumwe.
Nzira yekudya uye kuchengeta Broccoli
Broccoli inogona kudyiwa yakasvibirika kana yakabikwa uye inowanzoonekwa seyefurafura. Kana wadyiwa zvisina kumira, broccoli inopa sulforaphane yakawanda inobatsira kuderedza muviri. Kunyange zvazvo kudya broccoli yakasvibiswa kunogona kuwedzera mararamiro ehutano, avo vanobika iyo inogona kuidya kusvikira iyo yakabikwa asi inotyisa.
Zvose zviri zviviri maruva uye stalk zvinowanikwa zvakanaka zvakakwana kudya. Zvisinei, vanhu vazhinji vanowanzodya zvipfeko nekuda kwekugadzirwa kana kunakidza. Kunyange zvazvo tsinde iri pasi, inopa ruvara uye ruzivo rwemavara, unyoro hwakanaka, uye mukana wekuita mapeji anofadza sa broccoli slaw.
Broccoli inogona kuchengetedzwa nekuiputira zvakasununguka pamapepa emvura asina mvura uye kuifiritira. Zvichengetwa mapepa epurasitiki hazvibvumirwi, sezvo broccoli inoda kuparadzirwa kwemhepo. Shandisa zvikwata zveforforated pane.
Substitutions
Broccolini, broccoflower, kana cauliflower inogona kuiswa panzvimbo ye broccoli mune dzakawanda ndiro. Broccolini dzimwe nguva anonzi "mwana broccoli" uye iri musara pakati pe broccoli uye gai-lan, iyo inonzi Chinese broccoli.
Kunyange zvazvo broccoli yenguva dzose ine misoro mikuru uye mapepa akareba, broccolini yakaumbwa kuva shandi dzakatetepa nediki duku.
Kune rumwe rutivi, broccoflower isanganiswa ne broccoli neholiflower. Icho chivara chakajeka chine ruvara chinofarira sa cauliflower kana chivara uye broccoli kana ichibika. Koliflower inofananawo ne broccoli asi ine makoriki mashoma. Icho chinhu chinokonzera fiber, omega-3 fatty acids, uye zvakasiyana-siyana zvevhithamini B. Zvose izvi zvinotsigirwa zvinoshandiswa zvakanyanya kugadzirisa pfungwa dze broccoli kana iwe usina broccoli kumativi kana unoda kusanganisa zvinhu.
Zvimwe
- 1/2 pound broccoli = 1 kushumira
- 1 svondo bunch = 3 kusvika ku 4 servings
- 1 bunch = 1-1 / 2 kusvika 2 pounds
- 1 pound fresh broccoli = 2 misoro
- 1 pound fresh broccoli = 9 ounces yakagadzirirwa
- 1 pound fresh broccoli = 2 makapu akachekwa
- 10 ounces firiwa broccoli zvidimbu = 1-1 / 2 makapu akachekwa
- 10 ounces broccoli yakagadzirwa nefriji = 2-1 / 2 makapu akachekwa
Broccoli Recipes
- Antique Broccoli
- Broccoli Rice Casserole Recipe
- Lemon Garlic Broccoli
- Pasita NeBroccoli, Parmesan Cheese, uye Ham
Cookbooks
- The New Enchanted Broccoli Forest: A bookbook cookbook ine mapapiro akaita se lentil-walnut burgers, calzones, uye zvakasiyana siyana zvezvokudya.
- Miti inobva ku Amaranth kusvika kuZucchini: The Essential Reference: 500 Recipes, 275 Mifananidzo. Uyu mutungamiri unosanganisira miriwo 350 ine ruzivo uye maitiro pamusoro pekugadzira zvakanaka mumwe nomumwe.