Cauliflower yog nplua nuj nyob rau hauv cov as-ham Cauliflower tsis muaj carbs tab sis muaj vitamin C, potassium, calcium, thiab fiber ntau. Nws kuj tseem muaj cov vitamin K1, sulforaphane, glucosinolates, carotenoids, thiab indole-3-carbinol. Thiab tam sim no hais txog cov txiaj ntsig ntawm txhua yam ntawm cov khoom noj no.
vitamin C Vitamin C xav tau los ntawm lub cev rau kev tsim cov collagen, yog ib qho tseem ceeb tshaj plaws ntawm cov proteins koom nrog hauv kev tsim cov ntaub so ntswg sib txuas, thiab kev sib txuas ntawm glutathione, uas txhim kho kev tiv thaiv kab mob thiab tiv thaiv cov hlwb thiab cov ntaub so ntswg los ntawm cov dawb radicals. Vitamin C yog rhiab heev rau cov cua sov, yog li ntawd cauliflower yog zoo tshaj plaws siav nyob rau hauv qis kub los yog noj nyoos. sulforaphane Sulforaphane yog dab tsi ua rau cov ntxhiab tsw txawv hauv chav ua noj thaum koj noj zaub cruciferous xws li zaub paj. Sulforaphane muaj cov khoom muaj zog heev: nws tiv thaiv lub cev los ntawm kev mob thiab mob qog noj ntshav. Ua ke nrog glutathione, nws pab tshem tawm cov co toxins ntawm lub cev. Glucosinolates thiab indole-3-carbinol Zoo li sulforaphane, glucosinolates muaj cov sulfur, uas ua rau muaj ntxhiab tsw. Hauv lub cev, glucosinolates tau tawg thiab tsim cov tshuaj lom neeg lom neeg - indoles, nitriles, thiocyanates thiab isothiocyanates. Cov kev tshawb fawb tau pom tias cov tshuaj no, tshwj xeeb tshaj yog indole-3-carbinol, muaj peev xwm tiv thaiv kev loj hlob ntawm qog nqaij hlav hauv nas thiab nas. Glucosinolates tseem tiv thaiv cell DNA los ntawm kev puas tsuaj thiab muaj cov tshuaj tiv thaiv kab mob.
Muaj kev xav tias glucosinolates tsis zoo cuam tshuam rau kev ua haujlwm ntawm cov thyroid caj pas, tshwj xeeb tshaj yog cov neeg uas muaj iodine tsawg hauv lub cev. Yog hais tias qhov no yog koj li, nco ntsoov boil lub cauliflower. Thiab yog tias koj muaj kev tiv thaiv zoo, koj tuaj yeem noj zaub qhwv nyoos (tab sis zoo dua hauv qhov me me). Cov vitamins K1 Cauliflower kuj muaj vitamin K1 (31 mg / 100 g). Yog tias lub cev tau txais cov vitamin K1 txaus, nws muaj peev xwm tsim tau nws mus rau hauv vitamin K2. Ob leeg ntawm cov vitamins no yog qhov tseem ceeb rau kev ua kom cov ntshav khov. Los ntawm txoj kev, vitamin K2 kuj muaj nyob rau hauv qee yam khoom noj, xws li butter.
Ua noj zaub tsis poob vitamin K1, thiab raws li qee qhov kev tshawb fawb, kev ua noj microwave txawm tias txhim kho qhov nqus ntawm cov vitamin no (txawm tias qhov no tsis yog vim li cas kuv thiaj li pib siv lub microwave).
Yuav ua li cas ua noj cauliflower kom zoo
- Boil nyob rau hauv ob boiler kom txog thaum al dente - ci nyob rau hauv qhov cub ntawm qhov kub thiab txias (qis dua 160C) - Fry nyob rau hauv ib lub lauj kaub tshaj tsawg tshav kub.
Muaj ntau cov zaub mov zoo tshaj plaws ntawm cauliflower tawm muaj. Yog tias koj tab tom sim txiav cov carbs thiab koj noj mov, koj yuav nyiam daim ntawv qhia no. Cauliflower nrog txiv qaub thiab cilantro
Cov khoom xyaw: 1 taub hau cauliflower 2 tablespoons unsalted butter (yeem nrog tshuaj ntsuab) kua txiv ntawm 1 txiv qaub 2 tablespoons zaub roj ½ khob tws tshiab cilantro hiav txwv ntsev mus saj 1 ntsuab dos stalk, tws (yeem)
Daim ntawv qhia: 1. Nyob rau hauv ib tug blender los yog nyob rau hauv ib tug grater, grind lub cauliflower mus rau qhov loj ntawm mov nplej. 2. Qhuav lub butter nyob rau hauv ib lub lauj kaub frying tshaj medium tshav kub thiab maj mam Fry lub cauliflower, stirring tas li thiab tig dua (5-10 feeb). 3. Ntxiv kua txiv qaub, zaub roj, cilantro thiab ntsev kom saj. Tos maj mam, npaj rau ntawm daim phiaj, sprinkle nrog ntsuab dos thiab pab. Txaus siab rau koj noj! Source: Txhais: Lakshmi