Ikhaphetshu yenziwa xa ithenda nje. Xa sele ugqibile, susa ikhaphetshu ngecephe elifakwayo okanye ukhuphe amanzi kwi-colander ukususa amanzi. Ixesha lonyaka njengoko unqwenela kwaye uphake ngelixa ushushu. Yongeza amanzi aneleyo kwipani ukuze amanzi angabilisi ngengobozi yomphunga xa efakwe epanini.
Kuthatha ixesha elingakanani ukubilisa intloko yonke yeklabishi?
Eyona ndlela ixhaphakileyo yokwahlula amagqabi kukubeka yonke intloko yekhaphetshu, igalelwe icala eliphambili ezantsi, emanzini abilayo, emva koko unciphise ubushushu bube bubude obuphakathi malunga nemizuzu esi-8.
Uyipheka njani ikhaphetshu ukuze ingabangeli gesi?
Amagaqa ambalwa agalelwe kumanzi abilayo ekhaphetshu anika incasa nevumba elimnandi kwaye anokunceda ukuthintela igesi ngexesha lokwetyisa.
Ndifanele ndiyibhabhe ixesha elingakanani ikhaphetshu?
indlela yokwenza
- Yenza isitya esisikiweyo iklabishi okanye usike kwiidges, emva koko ungeze kwi-steamer.
- Beka isiciko epanini kwaye ushiye ukuya kumphunga malunga nemizuzu emi-4 de kuphekwe kodwa ngokulunywa kancinci. Ukuba usikwe kwiidges, ixesha lokupheka liya kuba malunga nemizuzu eli-10.
- Ixesha kwaye usebenze iklabishi ngokukhawuleza.
Ithatha ixesha elingakanani ukubila ikhaphetshu ebomvu?
Ukubilisa ikhaphetshu ebomvu: ixesha elingakanani ukubilisa ikhaphetshu ebomvu
Yibilise imbiza yamanzi - gcwalisa malunga nesiqingatha sendlela. Yongeza i-wedges yeklabishi ebomvu, i-pinch yetyuwa kwaye uhlise ukumisa. Pheka malunga nemizuzu eyi-10 kwaye uvuselele ikhaphetshu rhoqo kwaye emva koko. Pheka enye imizuzu emi-5 uze ukhuphe amanzi.
Ungapheka iklabishi ixesha elide?
Ikhaphetshu ingatyiwa ikrwada okanye iphekwe. Inokubiliswa, ifakwe ngomphunga, ibhokwe, ifakwe kwi-sautéed, i-stir-fried, kunye ne-microwaved. … Ukuphekwa kakhulu kuya kubangela ukuqhwalela, ikhaphetshu incameke kwaye kuvelise ivumba elibi kakhulu. Iphunga elingathandekiyo libangelwa yi-sulfure compounds ekhutshwa xa iklabishi iphekwe ixesha elide.
Ngaba iklabishi ebilisiweyo ikulungele?
Ikhaphetshu ilungile nokuba yehle ubunzima kunye nolusu oluhle!
Kukho iikhalori ezingama-33 kuphela kwindebe yeklabishi ephekiweyo, kwaye iphantsi kwamafutha kwaye inefayibha ephezulu. Ikhaphetshu ikwanceda ukugcina ulusu lwakho lukhangeleka lusempilweni, luneethoni, lungenasiphako kwaye luqaqambile; ityebile kwii-antioxidants (kubandakanya ivithamin C kunye ne-beta-carotene).
Kutheni ikhaphetshu isenza isisu sam sibe buhlungu?
Ikhaphetshu kunye nabazala bayo
Imifuno ye-Cruciferous, efana ne-broccoli kunye nekhaphetshu, ineeswekile ezifanayo ezenza iimbotyi zibe negesi. Ifiber yabo ephezulu inokwenza kube nzima ukwetyisa. Kuya kuba lula esiswini sakho ukuba uyawapheka endaweni yokutya eluhlaza.
Uyayihlamba ikhaphetshu phambi kokupheka?
Nangona ingaphakathi lekhaphetshu lihlala licocekile kuba amagqabi angaphandle ayikhusela, usenokufuna ukucoceka. Susa amagqabi angqindilili angaphandle kwaye usike ikhaphetshu ibe ziingceba emva koko uhlambe phantsi kwamanzi abalekayo. … Ukugcina isiqulatho sayo se-vitamin C, sika kwaye uhlambe ikhaphetshu kanye phambi kokuba uyipheke okanye uyitye.
Ngaba kubi ukutya ikhaphetshu eninzi?
Ukutya ikhaphetshu ngakumbi yeyona ndlela ibalaseleyo yokugcina inkqubo yakho yokwetyisa isempilweni kwaye yonwabile. Isishwankathelo: Ikhaphetshu iqulethe ifayibha enganyibilikiyo, egcina inkqubo yokwetyisa isempilweni ngokunika amafutha kwiibhaktheriya ezinobuhlobo kunye nokukhuthaza ukuhamba kwamathumbu rhoqo.
Yeyiphi indlela ebasempilweni yokutya ikhaphetshu?
Kuzo zonke iindlela zokupheka esizama ngazo xa sipheka iklabishi, intandokazi yethu yi-Healthy Sauté. Sicinga ukuba inika eyona ncasa inkulu kwaye ikwayindlela evumela ugcino lwezondlo ezigxininisiweyo. Ukutshisa i-Healthy Sauté ikhaphetshu, shushu i-5 TBS yomhluzi (imifuno okanye inkukhu) okanye amanzi kwi-skillet yensimbi engenasici.
Kuthatha ixesha elingakanani ukutshisa ikhaphetshu kwi microwave?
Beka ikhaphetshu kwisitya esikhuselekileyo se-microwave kunye neecephe ezi-2 zamanzi. Gquma ngeplastiki ephuma umoya okanye isiciko esikhuselekileyo se-microwave. I-Microwave, igqunyiwe, kumandla angama-100% (phezulu) de ibe yithenda ekhrisimesi, ihlengahlengiswa okanye inyakaze kube kanye. Cwangcisa i-9 ukuya kwi-11 imizuzu ye-cabbage wedges kunye nemizuzu emi-4 ukuya kwe-6 yeklabishi eqoshiwe.
Uyifaka njani ikhaphetshu yonke kwioven microwave?
Ukuba ixesha lisisinyanzelo, beka ikhaphetshu, umbindi wecala ezantsi, kwisingxobo esine-microwave ene-½ ikomityi yamanzi. Ukumboza kunye ne-microwave phezulu kwimizuzu eyi-10. Vula iklabishi, gubungela kwaye upheke imizuzu eyi-10. Vumela ukupholisa kunye nokwahlula amaqabunga.
Kutheni ukubeka isiciko phezu kwekhaphetshu ebomvu ebilayo?
kutheni ukubeka isiciko phezu kwekhaphetshu ebomvu ebilayo kunceda ukugcina umbala wayo ubomvu. Ukubeka isiciko phezu kwekhaphetshu ebomvu ebilayo kunceda ukugcina umbala wayo ubomvu kuba oku: kugcina iiasidi ezigcina umbala. Le mpendulo iqinisekisiwe njengechanekileyo kwaye iluncedo.
Ungayipheka iklabishi ebomvu ngokufanayo nekhaphetshu eluhlaza?
Ngelixa ikhaphetshu ebomvu neluhlaza ingasetyenziswa ngokutshintshanayo yeyona ndlela yokupheka, ikhaphetshu ebomvu ifuna inyathelo elongezelelweyo. Iikhompawundi ezinika ikhaphetshu ebomvu umbala wayo, ezibizwa ngokuba zii-anthocyanins, zinyibilika emanzini kwaye zijika zibe nombala oluhlaza onganqwenelekiyo xa ziphekiwe.
Ingaba ikhaphetshu ebomvu ingcono ekrwada okanye iphekiwe?
Ke ngoko, ikhaphetshu ekrwada engaphekwanga iya kuvelisa esona sondlo siphela ukuba ujonge ukufumana i-punch enesondlo kule veggie imangalisayo. Ukuba ugqiba ukupheka iklabishi yakho, zama ukusebenzisa amanzi amancinci, ukushisa okuphantsi, + ixesha elincinane lokupheka. Konke oku kuya kunceda ukugcina iingenelo ezizezona zezondlo ngaphakathi!