Nke a ṅara n'ọkụ kọlịflawa uzommeputa bụ mgbe a kụrụ, n'ihi na nri na-eweta kọlịflawa si eke obi ụtọ. Mmiri Lemon na-agbakwụnye ihe ntinye nke zing na nhazi a, na-edozi galik mellow na kọlịflawa. Ọ bụ ihe nchịkọta dị mfe dị mfe nke na-eme ka oven na-eme ọtụtụ n'ime ọrụ ahụ.
Ihe Ị Ga-achọ
- 1 nnukwu isi kọlịflawa
- 2 T. mmanụ olive
- 1 T. bọta garlic
- 3/4 tsp. nnu mmiri (ma ọ bụ nnu kosher)
- 2 tablespoons lemon juice (ihe ọṅụṅụ nke onye lemon)
- Dash fresh pepper-ground black pepper
Otu esi eme ya
- Preheat oven ka 425 degrees F.
- Bee kaulịflawa n'ime mmiri dị iche iche nke otu ụdị. Na-agba mmanụ na galik.
- Na-agbasapụ na akwa oyi akwa na mpempe akwụkwọ na-esi ike. Wụsa nnu mmiri. Buru nkeji iri.
- Tụgharịa ma chịkọta ihe ọzọ 5-15 nkeji, ruo mgbe kọlịflawa na-acha aja aja ma dị nro mgbe a tụrụ ya na ndụdụ.
Ogologo oge maka nchịkọta na-adabere n'ụdị ọkwa kọlịflawa, otú ọkụ dị ọkụ (ọkụ okpomọkụ dị iche), ụdị ụdị mpempe akwụkwọ ị na-eji (nkedo ígwè a ga-agba ọsọ ọsọ karịa aluminum, dịka ọmụmaatụ) na nke tinye ihe na oven ị na-eji.
Ụzọ kachasị mma ị ga-ahụ bụ ịlele kọlịflawa mgbe nkeji 5 gachara n'akụkụ nke abụọ, wee gaa n'ihu na-agba ma ọ bụrụ na ọ dị mkpa.
- Gwakọta lemon ihe ọṅụṅụ n'elu kọlịflawa. Nri, ma tinye nnu na ose, ma ọ bụrụ na ọ dị mkpa.
- Jụọ ozi ozugbo.
Kedu uru bara uru nke kọlịflawa?
"Kọlịflawa bụ otu n'ime ihe oriri na-egbuke egbuke (ma ọ bụ Brassicaceae ) ezinụlọ-tinyere broccoli, kabeeji, kale, brussel na-epulite na ụfọdụ ndị ọzọ na-adịchaghị iche iche.
N'ihi search a na-adịbeghị anya, Brassica kụrụ dị ka kọlịflawa ugbu a jikọtara nnọọ ya na igbochi ọrịa ndị na-adịghị ala ala gụnyere ọrịa, ọrịa shuga, ọrịa neurodegenerative, na ụdị ọrịa dịgasị iche iche, dịka ịkpọ aha ole na ole.
Otu iko otu iko nke kọlịflawa nwere:
- Calories 29
- N'ihe dị ka grams grams nke abụba, sodium, ma ọ bụ sugar
- 73% uru ụbọchị (DV) nke vitamin C
- 19% DV nke vitamin K
- 15% DV nke folate
- 13% DV nke pantothenic acid
- 12% DV nke vitamin B6
- 11% DV nke choline
- 11% DV nke eriri
- 9% DV nke omega-3 fatty acids "
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 120 |
| Ọnụba abụba | 7 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 0 mg |
| Sodium | 500 mg |
| Carbohydrates | 13 g |
| Fri nri | 5 g |
| Protein | 4 g |