I-Brokholi iyinhlobo yembali edliwayo yesitshalo se-herbaceous I-Brassica oleracea L., eyodwa Izinhlobonhlobo ze-Italic nezomndeni wakwaCruciferous. Baziwa futhi ngegama leklabishi-broccoli, ngoba bangabesigaba segama elifanayo. Le mifino ivela e-Asia Minor, kepha kusukela ekungenisweni kwayo bekuyinto yokulima kwamaGrikhi ne-Italic (ikakhulukazi eningizimu) futhi kusukela ezikhathini zasendulo. I-Brokholi ine-flavour entekenteke kepha engahlelekile kahle futhi ifakiwe emifinini engamukelwa kakhulu ngothile omncane endlini.
Khulisa i-broccoli
I-Brokholi kulula ukuyikhulisa ensimini nasezingcezwini zomhlaba, inqobo nje uma ibolekiwe ukunakwa okukhethekile ekuvundiseni kwenhlabathi. I-Brokholi ingabaxhaphazi abakhulu bomhlaba futhi ngenxa yalokho, badinga ukunoniswa kusenesikhathi kwenhlabathi (ekwindla nomquba ovuthiwe noma umquba owomile) nokunye ukukhiqizwa kwesimanje (ngokudla kwamatshe).
Ukuhlwanyela
Ukutshala kwenzeka ezinsukwini zokugcina zika-Ephreli nangoMeyi / Juni futhi izitshalo kufanele zibekwe embhedeni wembewu (ohlukaniswe wodwa ngokuhlukaniswa kwama-50 cm.), zingahlanganiswa nesilimo esidliwayo esinamagatsha anamanzi.
Inzuzo ye-broccoli yinhle, ngoba noma ngabe imbali isikiwe, isitshalo (esiseduze nendawo yeqabunga) siyaqhubeka nokukhiqiza kuyo yonke inkathi efudumele (kusuka ngoJulayi kuya ku-Okthoba futhi kuya ngekhwalithi noma uhlobo lwayo) kuze kufike isikhathi sokubandaezinye izinhlobo zimelana ngisho namazinga okushisa angaphansi kuka-0). Izimbali ze-broccoli kufanele zihlukaniswe noma zisikwe kangcono, cishe ngo-8-10 cm wesiqu.
Ikhwalithi
I-broccoli yekhwalithi kufanele ihlangabezane nenqubo yokubuka, njengokuthi UNGENAYO i-inflorescence, ukuminyana, umbala ogqamile (oluhlaza hhayi ophuzi), amaqabunga ama-turgid aluhlaza (hhayi aphuzi futhi abunile), nesiqu esiqinile (ithenda hhayi inkuni). Uma i-broccoli ihlangabezana nalezi zici, Ngaphandle kokuba yimifino enhle kakhulu yokupheka, kubuye kube yimifino enhle kakhulu uma iluhlaza. Amanye amalungiselelo angenziwa abilisiwe, i-gratin ebhakiwe, isusiwe, njengohlangothi, ku-minestrone, njll.
Izici zokudla okunempilo
I-Brokholi imifino eseqenjini lokudla i-VI ne-VII, kusukela lapho iqukethe amanani aphezulu kavithamini C (ascorbic acid) kanye ne-β-carotene. Ngenxa yalezi zici, kanye nokuqukethwe okuhlobene nezinto ze-phenolic (polyphenols), i-sulforaphane (into ezuzisa kakhulu umzimba wethu, ukulwa nokuguga kanye ne-antioxidant kakhulu) ne-chlorophyll (antioxidant), lokhu kuba ukudla okunezici zokulwa .
Ngokombono kasawoti, i-broccoli inikeza inani elihle kakhulu le-magnesium, i-phosphorus, ne-iron, yize eyokugcina ifomu elibi elingatholakali. Futhi ingumthombo omuhle kakhulu we-fiber yokudla, ilusizo kakhulu ukukhulisa ukusutha, ukuvimbela nokunciphisa izimpawu zokuqunjelwa, ukulinganisa ukumuncwa kwe-glucose, njenge-prebiotic, nokunciphisa ukumuncwa kwe-cholesterol.
I-Broccoli fiber isebenza ngempumelelo ikakhulukazi uma iphekwe futhi ixutshwe ekulungiseleleni amasobho ngomhluzi wohlobo lwe-velvety, ngale ndlela kungenzeka phula futhi unciphise ngokwengxenye i-fiber viscous, ukukhulisa umphumela ozuzisayo ngaphakathi kwendlela yokugaya ukudla. Ngokombono wamandla, ine-caloric kwabantu phakathi kuka-20 no-30 kcal / 100 g; amaprotheni anenani eliphansi lebhayoloji futhi ngokwezinga adlala indima eseceleni, amafutha ayindlala ngobuningi (noma ngabe awasuthi kakhulu) kanti ama-carbohydrate awohlobo lwe-monosaccharide.
Ngeshwa, i-broccoli nayo icebile ngama-purines, isici esibaKhipha ngokuphelele ku ukudla kwe-hyperuricemia noma i-gout. Akukho mpikiswano nganoma yini mayelana nokungcola kwe-nitrate (izinto ezingaguqulwa zibe yimetabolites enobuthi: ama-nitrites nama-nitrosamines. Yize ukwethembeka, i-broccoli akuyona enye yemifino enama-nitrate amaningi, okuyiyona equkethe ulethisi kakhulu, amaklabishi, i-watercress, i-chard, i-radishes, i-horseradish, i-rhubarb, i-turnip, isipinashi, i-turnip phezulu, i-endive, i-fennel, i-kale, isilimo esidliwayo esinamagatsha anamanzi, iklabishi elimhlophe, i-kale ne-zucchini.