Iningi lethu lingakaqapheli izakhiwo eziyingqayizivele eziqukethwe iklabishi ye-broccoli. Futhi akukho okunye okumangalisayo kulokhu - umkhiqizo awuyona into ejwayelekile kunazo zonke izilinganiso zethu, ngokungafani nesihlobo se-broccoli - iklabishi omhlophe. Ngeke siphikisana ngokuthi ngubani womndeni we-cruciferous ofanelekile kakhulu ukulahlekelwa isisindo. Kungcono uzame ukuchaza lokho okuzuzisa umzimba wakho kuzoletha ukudla ku-broccoli.
Izinzuzo ze-broccoli
I-broccoli iqukethe umthamo omkhulu wamavithamini C no-A-lapha ngisho nangaphezulu kwe-citrus. Ngaphezu kwalokho, lolu hlobo lweklabishi lune-selenium, i-zinc, i-magnesium, i-calcium, i-manganese ne-potassium, kanye namanye amavithamini eqembu B.
Isenzo se-broccoli:
- Ukunciphisa ukudla kokudla kweklabishi broccoli kuvusa ukugaya futhi kuhlanza amathumbu, ngenxa yokuqukethwe kwe-fiber ephezulu emkhiqizo;
- i-broccoli iqukethe izinto ze-anticarcinogenic, okuwusizo ngokukhethekile uma ubhema, uphuza utshwala, noma usanda kuphathwa izidakamizwa ezingenayo imiphumela emibi;
- ngenxa yokuqukethwe kwe-folic acid, i-broccoli ithinta kahle umsebenzi wesistimu yokuzala owesifazane;
- i-broccoli ingenye yokuvimbela umdlavuza umhlabeleli.
Imenyu
Ukudla kwe-broccoli kuthatha izinsuku ezingu-10. Nsuku zonke, ngaphandle kwe-broccoli, uzodla i-pepper yaseBulgaria, inhlanzi, izaqathe, inkukhu, i-veal, isinkwa se-rye, utamatisi, i-yoghurts nobisi.
Izinsuku eziyishumi yizinyathelo eziyisihlanu kwezinsuku ezimbili ngalunye.
Isinyathelo 1:
- ibhulakufesi - i-broccoli abilisiwe, itiye;
- dinner - inkukhu abilisiwe nge umhluzi wenkukhu kanye nengxenye broccoli;
- dinner - i-broccoli abilisiwe, itiye.
Isinyathelo 2:
- ibhulakufesi - i-broccoli ngamafutha omnqumo nge-bell pepper kanye ne-garlic;
- isidlo - i-broccoli eboshiwe utamatisi no-anyanisi;
- dinner - i-broccoli esetshenziswe nge-bell pepper kanye negalikhi.
Isinyathelo 3:
- ibhulakufesi - isaladi le-broccoli, ukhilimu omuncu kanye ne-veal;
- dinner - i-broccoli abilisiwe;
- dinner - i-veal ebilisiwe.
Isinyathelo 4:
- ibhulakufesi - i-broccoli abilisiwe, amaqanda amabili, itiye;
- isidlo - isobho se-broccoli;
- dinner - 2 izinkwa zesinkwa se-rye, 1 utamatisi, i-broccoli abilisiwe.
Isinyathelo 5:
- kwasekuseni - broccoli abilisiwe kanye izaqathe ;
- dinner - i-broccoli abilisiwe nezinhlanzi;
- dinner - broccoli abilisiwe kanye 1 amazambane in uniform.