Yanayin abinci mai ƙoshin lafiya - tsiran Brussels

Bullowar Brussels ƙananan ne, zagaye, koren kayan lambu. Suna yawanci kusan inci 1 zuwa 2 (santimita 2.5 zuwa 5) fadi. Suna cikin dangin kabeji, wanda ya hada da kale, broccoli, koren ganye, da farin kabeji. A zahiri, tsirarrun Brussels suna kama da ƙananan kabeji, amma sun ɗan fi daɗin dandano.

Brussels sprouts suna da taushi don ci lokacin da aka dafa su; Hakanan za'a iya ba su ɗanyen lokacin yankakke. Suna cike da abubuwan gina jiki kuma ana iya sanya su cikin abinci da yawa.

DALILIN DA SUKA YI KYAU A GARE KU

Brussels sprouts suna cike da bitamin, ma'adanai, da fiber. Kuna iya dogaro da tsiron Brussels don tallafawa tsarin garkuwar ku, jini da ƙashin ƙashi, da ƙari. Cin 'yan tsiro kaɗan na Brussels zai ba ku yawancin bitamin C da bitamin K.

Brussels sprouts suna da matsayi mai yawa a cikin antioxidants, bayan kwai da alayyafo. Antioxidants abubuwa ne da zasu iya taimaka maka zama cikin ƙoshin lafiya ta hana hana lalacewar kwayar halitta a cikin jiki. Rabin rabin kofi (milliliters 120, mL) na dafaffen tsiro na Brussels zai ba ku kusan rabin adadin shawarar da ake ba ku na bitamin C.

Yawancin sauran bitamin da ma'adanai suna cikin tsiro na Brussels, gami da bitamin A, potassium, da folate. Ci da tsiron Brussels da irin wannan kayan lambu na iya taimakawa wajen hana cututtukan daji da yawa, ko da yake ba a tabbatar da hakan ba.

Brussels sprouts suna cika sosai. Ganyayyaki suna cike da tam kuma suna da yawa. Hakanan suna da ƙarancin adadin kuzari, don haka zasu iya taimaka muku don kiyaye ƙoshin lafiya. Kofi (240 mL) na tsiron Brussels yana da kusan gram 3 (g) kowane fiber da furotin da adadin kuzari 75 kawai.

Idan ka sha magani mai rage jini, warfarin (Coumadin), zaka iya bukatar takaita yawan cin abincinka wanda yake dauke da sinadarin bitamin K. Warfarin yana sa jininka ya kasa yin daskarewa. Vitamin K da abincin da ke dauke da bitamin K, gami da tsiron Brussels, na iya shafar yadda masu saukake jini suke aiki.

YADDA SUKA SHIRYA

Kafin ka dafa sprouts na Brussels, tabbatar da wanka da tsabtace su. Yanke ƙasa mai tauri kuma cire duk wani ganyen waje, maraƙan itace. Lokacin tsabtace tsiron Brussels kafin dafa abinci, yanke fasalin X a cikin ƙasa bayan kun datsa ƙasa mai wuya. Wannan zai taimaka musu su dafa sosai.

Za a iya kara sprouts na Brussels a kowane abinci kuma a shirya ta hanyoyi da yawa masu sauƙi, kamar:

• Microwave a cikin kwano mai lafiya na microwave tare da kofi ɗaya bisa huɗu (60 mL) na ruwa na kimanin minti 4.
• Steam a cikin ƙaramin kwanon rufi akan murhu da inci (17 mL) na ruwa. Ki rufe ki dahuwa na minti 5 zuwa 10.
• Gasa tare da man zaitun a kan kwanon rufi na tsawon minti 25 zuwa 30 a 400 ° F (204 ° C). Aara gishiri da ɗan barkono kaɗan, ko wasu ɗanɗano kamar jar flakes ja.
• Sauté a saman murhu da tafarnuwa da man zaitun. Chickenara kaza, namomin kaza, ko wake don abinci mai daɗi. Wholeara garin alkama gaba ɗaya ko babban taliya.

Ba a ba da shawarar tafasasshen itacen Brussel saboda yawancin bitamin C sun ɓace da wannan hanyar girkin.

INDA ZAMU SAMU BRUSSELS SPROUTS

Ana samun tsiran Brussels a kowace shekara a cikin ɓangaren kayan masarufi. Zaka same su kusa da broccoli da sauran koren. Nemi tsiron Brussels waɗanda suke da ƙarfi da haske kore. Kauce wa tsirarrun Brussels waɗanda suke da taushi ko launin rawaya.

Sanya tsiran Brussels akan jerin kasuwancin ku na mako. Zasu dade a cikin firiji akalla kwana 3 zuwa 5.

KARANTA

Akwai girke-girke masu daɗin tsiro da yawa na Brussels. Ga wanda za a gwada.

Sinadaran

• Rabin fam (227 g) tsiron Brussels
• Rabin kofin (120 ml) broth na kaza, low-sodium
• Cokali ɗaya (5 ml) ruwan lemun tsami
• Teaspoonaya daga cikin teaspoon (5 ml) mustard mai ruwan kasa (yaji)
• Cokali ɗaya (5 ml) thyme (bushe)
• Rabin kofin (120 g) namomin kaza (yanka)

Umarni

1. Gyara sprouts na Brussels kuma yanke cikin rabi. Steam har sai mai laushi, na mintina 6 zuwa 10, ko microwave a saman na minti 3 zuwa 4.
2. A cikin tukunyar da ba sanda ba, kawo roman a tafasa.
3. Mix a cikin lemun tsami, mustard, da thyme. Theara namomin kaza.
4. Tafasa har sai an rage romon da rabi, na mintuna 5 zuwa 8.
5. Theara tsire-tsire na Brussels (ko wasu kayan lambu da aka dafa).
6. Zuba sosai don gashi tare da miya.

Source: Ma'aikatar Aikin Gona ta Amurka

Hanyoyin abinci masu kyau - Kabeji na Brussels; Lafiyayyun abinci mai kyau - tsiron goga; Rage nauyi - brussels sprouts; Lafiyayyen abinci - brussels sprouts; Koshin lafiya - brussels sprouts

Kwalejin Kwalejin Gina Jiki da Yanar gizo. Jagorar mai farawa zuwa kayan marmari mai gicciye. www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/the-beginners-guide-to-cruciferous-vegetables. An sabunta Fabrairu 2018. Samun damar Yuni 30, 2020.

Yanar gizo Ma'aikatar Noma ta Amurka. Jagorar kayayyakin yanayi: Brussels sprouts. snaped.fns.usda.gov/seasonal-produce-guide/brussels-sprouts. An shiga Yuni 30, 2020.

Ma'aikatar Aikin Gona ta Amurka da Ma'aikatar Kiwon Lafiya ta Amurka da Ayyukan Dan Adam. Jagororin Abinci ga Amurkawa, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. An sabunta Disamba 2020. Iso ga Janairu 25, 2021.

• Gina Jiki