Ntuziaka kacha mma 3 kachasị mma maka isi nri kọlịflawa na ngwa ndakwa nri

Kọlịflawa, n'agbanyeghị ọdịdị ya dị iche, bụ onye nnọchiteanya nke kabeeji. Na ojiji nke kọlịflawa na-akwado njirimara a. Ọ bụ "acha" n'ihi na ọ dị ka okooko osisi ya. A maara kọlịflawa maka ọdịmma ya.

Umu inflorescences na-eri nri ọhụrụ, stewed, e ghere eghe, ma sie kọlịflawa ka a ga-abara uru ma dị ụtọ. Izere mbibi nke vitamin n'oge nhazi na-enyere aka nri na ngwa ndakwa nri, a pụrụ iji kabeeji dị otú a dị ka efere n'akụkụ, na akwụkwọ nri ndị ọzọ ma ọ bụ na nri.

Njirimara bara uru

Kedu ihe ndị bara uru nke ihe oriri a na ihe kpatara eji enye ndụmọdụ nye onye ọ bụla nke na-achọ ibu ibu ma ọ bụ naanị lelee nri ha, ka anyị ghọta.

Iji malite, kọlịflawa bụ obere ngwaahịa kalori.

Njirimara bara uru nke kọlịflawa:

• B1 (na-emetụta protein, abụba na carbohydrate metabolism, na-akpali ụbụrụ, na-ekwusi olu ụbụrụ obi).
• B2 (na-achịkwa ọnọdụ akpụkpọ, mbọ na ntutu isi).
• B3 (na-akwado obi ike na mgbasa ọbara).
• B6 (mee ka ọnọdụ nke ụjọ na arụmọrụ dị mma).
• A (ike antioxidant siri ike).
• C (na-achịkwa usoro mmegharị, na-etinye aka na njikọ nke collagen na procollagen, metabolism nke folic acid na ígwè).
• K (na-achịkwa njikọ nke ndị na-edozi ọbara).

Akịkọ kọlịflawa gụnyere calcium, magnesium, ígwè, phosphorus, sọlfọ, potassium, zinc, na molybdenum. Akwukwo nri bara uru n'inwe ike nke usoro obi. Na-eri nri mgbe nile nke ihe oriri a, mmadụ ga-abụ onye na-erughị nrụgide, ịda mbà n'obi, ma nwee ike ịgbake ngwa ngwa mgbe izu ụka gasịrị.

Anyị na-enye ikiri vidiyo banyere uru nke kọlịflawa maka ahụike mmadụ:

Top 3 Ezi ntụziaka

Kọlịflawa dị njikere n'ụzọ dị mfe, na ọnụ ọgụgụ nke ụzọ esi esi nri ya dị ụtọ na ahụike, jupụtara n'ụdị di iche iche. Lee ụfọdụ n'ime ha:

Na chiiz

Nri oriri (kwa 100 g nke ngwaahịa):

• Calories - 85 kcal.
• Ndi na - edozi - 4.6 g.
• Abụba - 4.6 g.
• Carbohydrates - 6.1 g.

Efrata:

• Kọlịflawa - 1 pc.
• Chi siri ike - 150 gr.
• Mọstad - 1 tsp
• Utoojoo ude - 100 ml.
• Eyịm - ½ pcs.

Esi esi esi nri:

1. Nkwadebe na-amalite site na nhazi njikere. E kwesịrị ịsacha kabeeji ma kesaa ya na florets. Grate cheese na grater graarse, ma gbanye yabasị na mma.
2. Nzọụkwụ ọzọ. Anyị na-ewere akpa kwesịrị ekwesị maka oven microwave, ọkacha mma otu iko, ma tinye okooko osisi na ya, wụsa mmiri na ya. Mgbe ahụ jiri nwayọọ tinye mmiri nnu ma gbakwunye ose oji.

   Jide n'aka na ị ga-ekpuchi efere ahụ na mkpuchi! Anyị na-etinye n'ime microwave maka minit 7 - 10 na ike ọkara ruo mgbe a kwadebere ya n'ụzọ zuru ezu.
3. Ọ bụ ezie na a kwadebere kabeeji, ị nwere ike ịmalite ịmepụta ihendori maka ya. Iji mee nke a, mix ude mmirimmiri, yabasị na Mọstad na akpa dị iche iche, gbakwunye ihe ndị ọzọ na-esi ísì ụtọ. Na-agbanye mma na ihe oriri a na-eme n'ụlọ dị njikere maka efere anyị.
4. Anyị na-ewepụta kabeeji si na ngwa ndakwa nri, wụsa ya na mpekere a kwadebere, fesaa ya na grated chiiz n'elu ma ziga ya na ngwa ndakwa nri, ma oge a n'enweghị mkpuchi. Mgbe 3 - 4 nkeji na efere ga-akpọọ nkụ. Mgbe nke ahụ gasịrị, a ga-etu ya mma ma jee ozi na tebụl ahụ, ọ bụ ezie na a gaghị achọ ihe mmezi ndị na-adịghị mkpa, n'ihi na a ga-ekpuchi ihe ndị na-adịghị mma ọ bụla.

Mụtakwuo maka ntụziaka maka isi nri kọlịflawa na cheese na creamy sauce ebe a.

N'okpuru mmiri ara ehi-ude ihendori

Nri oriri (kwa 100 g nke ngwaahịa):

• Caloric ọdịnaya - 89.8 kcal.
• Belkov - 3.04 g.
• Abụba - 4.6 g.
• Carbohydrates - 10 g.

Efrata:

• Kọlịflawa - 1 pc.
• Chi siri ike - 150 - 200 gr.
• Mmiri ara ehi - 250 ml.
• Bọta - 50 gr.
• Ntụ ọka - 1 tbsp. otu ngaji.

Nri:

1. Anyị na-ekpochapụ kọlịflawa na-acha ọcha n'ime inflorescences, na-etinye ya na bekee (iko ma ọ bụ seramiiki), tinye 3 - 4 tablespoons nke mmiri salted, kpuchie ya na mkpuchi. Anyị na-etinye n'ime microwave maka minit 10, na-esi nri dị elu ruo mgbe inflorescences dị nro.
2. Nzọụkwụ ọzọ bụ ịkwadebe ite maka kabeeji. Ghichaa bọta ahụ, wụsa mmiri ara ehi ma tinye ya n'ọkụ, na-akpali, gbakwunye ntụ ọka ahụ. Dere chiiz ma gbakwunye otu ihe nke ihendori ka ichikota pancake mgwakota agwa (utoojoo ude nke ihe omimi). Anyị na-achọpụta otú cheese si agbaze mgbe ngwakọta na-aghọ ihe dị iche iche, gbakwunye nnu ma tinye oge na-atọ ụtọ (anyị na-akwado nwa ose na Provencal herbs).
3. Anyị na-etinye kabeeji a gwakọtara na efere na akụkụ dị ala ma wụnye ya na ihe anyị na-eri, fesa ya na mmiri fọdụrụnụ n'elu ma tinye ya na ngwa ndakwa nri. Gbanye ngwa ngwa ndakwa nri, oge nri - minit 20.
4. Na-arụ ngwa ngwa ruo mgbe efere na-ekpo ọkụ ma kpuchie ya. Ezi agụụ!

Enwere ike ịchọta nkọwa gbasara esi esi nri kabeeji na creamy sauce ebe a.

Marinade nri

Nri oriri (kwa 100 g nke ngwaahịa):

• Calorie - 130 kcal.
• Belkov - afọ iri
• Abụba - afọ ise
• Carbohydrates - 0 g.

Efrata:

• Kọlịflawa - 500 gr.
• Mmanụ aṅụ - 1.5 tablespoons.
• Garlic - 4 cloves.
• Mmanya (6%) - 6 tbsp.
• Chili - 1 slice (2 cm).
• Nnu - 2 tsp.

Nri:

1. Anyị na-eme usoro iwu: m, gbasasiri ike na inflorescences. Tinye ya niile n'ime akpa na mkpuchi.
2. Mmiri marinade. N'ime akpa tinye 500 ml. mmiri ma gbakwunye nnu, mmanụ aṅụ, mmanya, herbs, galik garlic na ngwa nri (anyị na-akwado Provence ma ọ bụ osisi Italian). Nwuo nke ọma ruo mgbe nnu richapụrụ kpamkpam (enwere ike ịchọta nuances banyere pickling kọlịflawa ebe a).
3. Kọlịflawa wunye marinade, kpuchie ya kpamkpam, tinye n'elu sprigs nke dill.
4. Anyị na-etinye na ngwa ndakwa nri, mee ka ike 700 W, oge nri - minit 4.
5. Anyị na-ewepụta kabeeji, ma weghachite ya maka minit 3 ọzọ.

   Kpochapụ ihe a gwakọtara ngwa ngwa ma hapụ kabeeji, ma mechie ngwa ndakwa nri ma kpoo.

Marinated crispy kabeeji dị njikere! Ị nwere ike ịnụ ụtọ uto dị ụtọ na osere na oseose-oseose! Ke adianade do, kabeeji ga-atụgharị pink, nke n'onwe ya adịbeghịrị.

N'ihi ya, Kọlịflawa nwere ike ịbụ nri nri nri, nri na nri zuru ezu., na ọtụtụ ihe - ọ bụ nnọọ uru na incredibly tọrọ ụtọ! Nwale ma nata utịp maka ahụike na ọdịdị.