Romanesco kayan lambu ne da ba a saba gani ba, mai ban mamaki da daɗi. Mutane da yawa sun ce shi ne mafi kama da kayan lambu zuwa broccoli, ba kawai saboda dandano ba, amma kuma saboda kaddarorinsa.
Menene Romanesque?
Romanesco, wanda kuma ake kira Farin kabeji na Roman, ya fito ne daga arewacin Italiya kuma yana da launi mai haske na lemun tsami. Wannan kayan lambu mai sanyi yana cikin kakar daga bazara zuwa kaka kuma yana cikin dangin Brassica na kayan lambu (tunanin farin kabeji, Kale, broccoli, da kabeji), amma yana da nau'ikansa na musamman da dandano mai daɗi. Wannan kyakkyawan kayan lambu shine a farin kabeji da broccoli hybrid.
Romanesco yana da ƙwanƙolin fulawa waɗanda aka haɗa su a cikin sifar spiky whorls maimakon zagaye kamar broccoli da farin kabeji. Siffar Romanesco ta musamman tana samun wahayi ne ta hanyar lissafi: sifar logarithmic da ake kira fractal (a cikin jargon lissafi, maimaituwa mara iyaka na ƙananan sifofi waɗanda ke haifar da babban siffa ɗaya). A cikin yanayin Romanesque, kowane foil ɗin spiked yana kunshe da ƙananan ɗigo masu yawa, ƙirƙirar ƙirar kaleidoscopic mai ban sha'awa.
Game da ƙimar abinci mai gina jiki, ga kowane gram 100 na Romanesco muna samun:
- Makamashi: 38 adadin kuzari
- Carbohydrates: 4.8 g
- Fiber: 1.8 grams
- Sugar: 2.5 grams
- Protein: 3.6 g
- Nauyi: 0.9 g
Abũbuwan amfãni
Romanesco kayan lambu ne mai daɗi da ban mamaki wanda ba mu taɓa gwadawa ba. Duk da haka, yana da ban sha'awa don gabatar da shi a cikin abincin da aka saba.
Inganta wurare dabam dabam
Romanesco ya ƙunshi babban adadin fiber na abinci da antioxidants. Wadannan sinadarai suna ba da gudummawa sosai don rage haɗarin ciwon daji, amma ba wai kawai ba. Suna hana free radicals, kare jiki daga cututtuka da yawa cututtuka.
Mafi kyawun samar da ƙwayoyin jajayen jini yana da mahimmanci ga lafiyar zuciya da jijiyoyin jini, kuma Romanesco yana ɗauke da adadi mai yawa na ƙarfe, wanda ke da mahimmanci ga wannan tsari. Iron yana ƙarfafa samar da jajayen ƙwayoyin jini a cikin jiki, wanda kuma yana haɓaka wurare dabam dabam kuma yana inganta lafiyar zuciya.
Haka kuma sinadarin omega-3 da ke cikin wannan kayan lambu yana inganta lafiyar zuciya, baya ga inganta hawan jini, matakan sukari na jini, da matakan cholesterol. Mafi yawan adadin jajayen ƙwayoyin jinin da ke akwai, za a iya ɗaukar jini mai iskar oxygen da abubuwan gina jiki a cikinsu kuma a kai su ga dukkan sassan jiki. Tare da wannan sakamako ya zo mafi kyawun wurare dabam dabam na oxygen da abubuwan gina jiki zuwa kwakwalwa, wanda ke inganta aikin kwakwalwa.
Yana inganta lafiyar hankali
Abubuwan da ke cikin wannan kayan lambu kuma an san su don haɓaka lafiyar kwakwalwa da hana raguwar tunani. Tun da Romanesco wani ɓangare ne na dangin kayan lambu na cruciferous, ba abin mamaki ba ne cewa yana da glucosinolates, wanda su ne sulfur da nitrogen mahadi da ta halitta detoxating koda.
Har ila yau, yana da wadata a cikin folic acid, wanda aka sani yana taimakawa a hankali ƙara yawan ƙwayoyin jajayen jini. Wannan yana taimakawa wajen yaƙar anemia kuma yana inganta lafiyar haihuwa. Yana inganta aikin kwakwalwa.
Yana rage faruwar cutar daji
Ana iya cewa wannan shine mafi yawan magana game da fa'idar Romanesque. Ƙarfin don samar da raguwa mai mahimmanci na ƙwayoyin ciwon daji a cikin jiki shine mahimmancin mahimmanci. Yana iya taimakawa rage ci gaban ƙari da rage haɓakar nono, hanji, huhu, da kansar mafitsara.
Daidaitaccen amfani da kayan lambu masu mahimmanci, musamman daga dangin cruciferous, yana taimakawa wajen rage girman ci gaban ƙwayoyin cutar kansa a cikin jiki. Ya kamata a ƙara abinci tare da romanesco da sauran kayan lambu na cruciferous irin su Kale, kabeji, watercress, da broccoli sprouts. Wadannan kayan lambu masu kaifi sun ƙunshi wani fili na shuka da ake kira sulforaphane yana da halaye don yaƙar ciwon daji.
Inganta gani
Romanesco yana wadatar da bitamin A, yana da mahimmanci don aikin da ya dace na idanunmu. Babban adadin bitamin A yana inganta hangen nesa, yana yaki da matsalolin ido kuma yana tabbatar da rigakafin macular degeneration da ke hade da tsufa.
Abubuwan da ke cikin antioxidant a cikin wannan shuka suna taimakawa wajen rage yawan sukari a cikin jiki. Kimiyya ta nuna cewa wannan kayan lambu yana rage juriya na insulin kuma yana taimakawa wajen sarrafa sukarin jini mafi kyau. Romanesco kuma sanannen tushen fiber ne. Ya ƙunshi fiber na abinci, wanda ke da ƙarfi sosai wajen haɓaka matakan sukari na jini da rage damar kamuwa da ciwon sukari.
Yana ƙarfafa garkuwar jiki
Tare da wannan matasan kayan lambu na arsenal na antioxidants kamar carotenoids, zeaxanthin, bitamin C, beta-carotene, da lutein, zai iya yakar free radical sel da sauran cutarwa gubobi a cikin jiki, game da shi yana haɓaka damar da tsarin rigakafi.
Broccoli kuma ya ƙunshi ma'adanai da bitamin kamar magnesium, potassium, phosphorus, bitamin A, B, da K tare da omega-3 fatty acids waɗanda ke tallafawa aikin rigakafi. Wadannan sinadarai ba wai kawai suna taimakawa tsarin rigakafi ba har ma da tsarin haihuwa. An san wannan kayan lambu yana da glucosinolates da thiocyanates waɗanda aka sani don taimakawa tsarin rigakafi don guje wa abubuwa masu guba da cutarwa a cikin jiki, musamman hanta.
Tare da wannan kayan lambu wanda ya ƙunshi adadi mai yawa na bitamin C, makamin na ƙarshe na tsarin rigakafi, jiki yana da tabbacin yaƙar cututtuka da cututtuka a cikin jiki.
Inganta narkewa
Wannan wata muhimmiyar fa'ida ce ta romanesco. Wannan kayan lambu yana cike da zaruruwan abinci waɗanda ke ba da gudummawa ga lafiyar narkewar abinci kuma suna taimakawa cire abubuwan da ba a so daga jikinmu.
Kasancewar wannan fiber na abinci a cikin kayan lambu yana taimakawa wajen haɓaka matakan cholesterol na jini da inganta lafiyar gaba ɗaya. Fiber na wannan kayan lambu yana da babban gudunmawa guda biyu; Da farko, zai iya tabbatar da ingantaccen tsarin narkewa saboda fiber yana taimakawa a narkewa a hankali na abinci a lokaci guda yana hana maƙarƙashiya kuma yana ba da cikakkiyar jin daɗi jinƙai.
Na biyu, zai iya taimakawa wajen hana kiba da kuma taimakawa wajen daidaita matakin cholesterol na jiki. Har ila yau, idan ya zo ga lalatawa, fiber da aka haɗa tare da antioxidants da ke cikin wannan kayan lambu na iya taimakawa jiki don cimma cikakkiyar tsari na detoxification; wannan saboda romanesco ya ƙunshi takamaiman phytonutrients waɗanda ke da mahimmanci don tsarkake jiki. Hakanan, wannan kayan lambu na iya taimakawa inganta lafiyar hanji.
Anti-mai kumburi
Wannan nau'in kayan lambu na musamman ma yana maganin kumburi. Romanesco yana ƙunshe da mahimman sassan Omega-3 fatty acids, waɗanda aka sani da su zama wakilai masu kyau na rigakafin kumburi.
Suna hana sakin abubuwan da ke haifar da kumburi wanda aka ɓoye don amsawa ga kasancewar guba mai cutarwa a cikin jiki don yaƙar su. Tare da wannan fa'ida, Romanesco kuma yana taimakawa mutanen da ke fama da cututtukan kumburi kamar arthritis saboda abun ciki na sulforaphane; Yana yin haka ne ta hanyar hana ɓoyewar enzymes waɗanda ke iya ƙarawa ko haifar da kumburin haɗin gwiwa da kamuwa da cuta.
Yana amfani
Don zabar romanesco da ya dace, za mu nemo wanda har yanzu yana da ganyaye masu kyan gani. Shugaban romanesco yakamata ya zama kore mai haske kuma yana jin ƙarfi da nauyi.
Makullin shirya romanesco shine kada ku wuce shi. Hanya mafi kyau don kiyaye siffarsa mai ban sha'awa da kuma guje wa juya shi cikin laka shine a gasa, soya, ko gasa shi da manyan gungu. Ƙaƙƙarfan rubutunsa yana riƙe da zafi mai zafi, wanda kuma zai inganta dandano na Romanesco. Ku bauta wa romanesco gasassun kwata a matsayin gefen tasa, sauté ƙananan guda don ƙarawa zuwa taliya, ko furen furanni kuma amfani da su azaman crudités don haɓaka ƙimar wow a cikin kayan lambu.
A al'ada za a iya ci ta hanyoyi kamar haka:
- Ana iya cin mai tushe kamar bishiyar asparagus.
- A Italiya yawanci ana dafa shi da tafarnuwa, man zaitun da farin giya
- Ana iya ci sabo ko dafa shi.
- Za a iya cin ganyen Romanesco danye da dahuwa, kamar su soyayyen, daɗaɗa, soyayye, soyayye, da gasassu.
- Ana shirya ganyen kamar kowane kayan lambu masu daɗi kamar Kale, collard, ko kabeji kuma ana iya maye gurbinsu a girke-girke, saboda ganyen ba zai bushe da zarar an dafa shi ba.
- Ana iya dafa ganyen Romanesco tare da tafarnuwa, sesame, soya miya, da ginger a matsayin kayan ado mai sauƙi ko simmered da sauran kayan lambu don yin kayan lambu.
- Hakanan ana iya ƙara su zuwa Basil da man zaitun don yin pesto.
- Ganyen Romanesco suna da kyau tare da ganyen bay, oregano, thyme, flakes ja barkono, nutmeg, albasa, tumatir, dankali mai daɗi, cuku cheddar, gasasshen nama, chorizo, naman alade, da kaza.