Romanesco muriwo usina kujairika, unoshamisa zvikuru uye unonaka. Vanhu vazhinji vanoti ndiwo muriwo wakafanana ne broccoli, kwete nekuda kwekunaka kwayo, asiwo nekuda kwehunhu hwayo.
Chii chinonzi Romanesque?
Romanesco, inonziwo Roman cauliflower, inobva kuchamhembe kweItari uye ine ruvara rwegirinhi rweruzha runoyevedza. Iyi muriwo inotonhorera iri mumwaka kubva muchirimo kusvika mukudonha uye chikamu chemhuri yeBrassica yemiriwo (funga cauliflower, kale, broccoli, uye kabichi), asi ine chimiro chayo chakasiyana uye kutapira kunotapira. Muriwo wakanaka uyu ndi koliflower uye broccoli yakasanganiswa.
Romanesco ine maruva akasimba ayo akaunganidzwa pamwechete muchimiro chemitsipa ine spiky whorls pachinzvimbo chekutenderedzwa kunge broccoli necauliflower. Chitarisiko chakasarudzika chaRomanesco chinofemerwa nemasvomhu: chimiro chelogarithmic chinonzi fractal (mune math jargon, zvisingaite inodzokorora mapatani ezvimiro zvidiki zvinogadzira chimiro chimwe chikuru). Panyaya yeRomanesque, foil imwe neimwe ine spiked inoumbwa neakawanda madiki madotsi, ichigadzira inonakidza yekareidoscopic dhizaini.
Nezve hutano hwekudya, kune yega yega magiramu zana eRomanesco tinowana:
- Simba: 38 macalorie
- Carbohydrates: 4.8 gramu
- Fiber: 1.8 magiramu
- Shuga: 2.5 magiramu
- Mapuroteni: 3.6 magiramu
- mafuta: 0.9 gramu
Kubatsirwa
Romanesco muriwo unonaka uye unoshamisa watisina kumboedza kare. Zvisinei, zvinonakidza kuzvisuma muzvokudya zvakajairika.
Inovandudza kutenderera
Romanesco ine huwandu hwakawanda hwekudya fiber uye antioxidants. Izvi zvinovaka muviri zvinobatsira zvakanyanya mukuderedza njodzi yegomarara, asi kwete izvozvo chete. Vanodzivirira mahara radicals, vanodzivirira muviri kubva kune hutachiona uye zvirwere zvakawanda.
Kugadzirwa kwakakwana kwemasero matsvuku eropa kwakakosha kune hutano hwedu hwemwoyo, uye Romanesco ine huwandu hwakanaka hwesimbi, iyo yakakosha pakuita uku. Iron inokurudzira kugadzirwa kwemasero matsvuku eropa mumuviri, izvo zvinosimudzira kutenderera uye kuvandudza hutano hwemoyo.
Iyo omega-3 fatty acids iri mumuriwo uyu zvakare inovandudza hutano hwemoyo, mukuwedzera pakugadzirisa BP, mazinga eshuga, uye cholesterol. Kuwanda kwehuwandu hwemasero matsvuku eropa, ndiko kuwedzera kweropa rine oxygen uye chikafu chinogona kutakurwa mazviri uye kuendeswa kuzvikamu zvese zvemuviri. Nekuita uku kunouya kutenderera kuri nani kweokisijeni uye zvinovaka muviri kuuropi, izvo zvinovandudza kushanda kwehuropi.
Inovandudza hutano hwepfungwa
Iyo bioactive makomisheni mumuriwo uyu anozivikanwa zvakare kukurudzira hutano hwehuropi uye kudzivirira kuderera kwepfungwa. Sezvo Romanesco iri chikamu chemhuri yemiriwo yecruciferous, hazvishamisi kuti ine glucosinolates, izvo zvinosanganisa sarufa nenitrogen izvo zvinongobvisa huturu hweitsvo.
Iyo yakapfumawo mu folic acid, iyo inozivikanwa kuti inobatsira zvishoma nezvishoma kuwedzera kugadzirwa kwemasero matsvuku eropa. Izvi zvinobatsira kurwisa anemia uye zvakare kunatsiridza hutano hwekubereka. Inovandudza kushanda kwehuropi.
Inoderedza kuitika kwegomarara
Zvinogona kutaurwa kuti iyi ndiyo inonyanya kutaurwa nezve Romanesque kubatsirwa. Iko kugona kupa kuderedzwa kwakanyanya kwekenza maseru mumuviri chinhu chakakosha hunhu. Inogona kubatsira kunonoka kukura kwebundu uye kudzikisira kukura kwezamu, colon, mapapu, uye dundira.
Kuenderana uye kwakakosha kushandiswa kwemiriwo, kunyanya kubva kumhuri yecruciferous, kunobatsira kudzikisira kukura kwese kwemasero egomarara mumuviri. Kudya kunofanirwa kuwedzerwa ne romanesco nemimwe miriwo yecruciferous yakadai sekare, kabichi, watercress, uye broccoli inomera. Iyi miriwo yecruciferous ine musanganiswa wechirimwa unonzi sulforaphane ane maitiro ekurwisa cancer.
Inovandudza kuona
Romanesco yakapfumiswa ne vitamin A, yakakosha pakushanda zvakanaka kwemaziso edu. Iyo yakakosha huwandu hwevhitamini A inovandudza chiono, inorwisa matambudziko emeso uye inova nechokwadi chekudzivirira kwemacular degeneration inoenderana nekukwegura.
Iyo antioxidant yemukati chirimwa ichi inobatsira kutsigira kuderedzwa kweshuga mumuviri. Sayenzi yakaratidza kuti muriwo uyu unoderedza insulin kuramba uye unobatsira kudzora zvirinani shuga yeropa. Romanesco zvakare inoonekwa sosi ye fiber. Iine fiber fiber, iyo ine simba guru mukuvandudza mazinga ehuga uye kuderedza mukana wekuita chirwere cheshuga.
Inosimbisa immune system
Iine iyi hybrid yemiriwo arsenal ye antioxidants senge carotenoids, zeaxanthin, vhitamini C, beta-carotene, uye lutein, inogona kurwisa mahara radical masero uye humwe huturu hunokuvadza mumuviri, nekudaro vachiwedzera kugona kwesimba remuviri.
Broccoli inewo zvicherwa nemavhitamini akaita semagnesium, potassium, phosphorus, vhitamini A, B, uye K pamwe chete neomega-3 fatty acids inotsigira immune system. Izvi zvinovaka muviri hazvibatsire chete immune system asiwo kubereka. Muriwo uyu unozivikanwa kuve une glucosinolates uye thiocyanates uyo anozivikanwa kubatsira immune system kudzivirira zvinogona kuita chepfu uye zvinokuvadza mumuviri, kunyanya chiropa.
Nemuriwo uyu une huwandu hwakanaka hwevhitamini C, chombo chekupedzisira che immune system, muviri une chokwadi chekurwisa zvirwere nezvirwere mumuviri.
Inovandudza kugaya
Iyi ndiyo imwe bhenefiti yakakosha yeromanesco. Muriwo uyu uzere nemafuta echikafu anobatsira pakugaya hutano uye anobatsira kubvisa zvinhu zvisingadiwe kubva mumiviri yedu.
Kuvapo kweiyi fiber yekudya mumuriwo kunobatsira kukwirisa mazinga eropa cholesterol uye kugadzirisa hutano hwese. Fiber yemuriwo uyu ine mipiro mikuru miviri; Chekutanga pane zvese, inogona kuve nechokwadi chehutano hwekugaya nekuti fiber inobatsira a zvishoma nezvishoma kugaya chekudya panguva imwe chete inodzivirira kuvimbiswa uye inopa kunzwa kwakazara kwe kugutsikana.
Chechipiri, inogona kubatsira kudzivirira uremu uye zvakare kubatsira kudzikamisa cholesterol yemuviri. Zvakare, kana zvasvika pakubvisa, iyo fiber yakasanganiswa neiyo antioxidants iripo mumuriwo uyu inogona kubatsira muviri kuti uwane yakakwana detoxification maitiro; izvi zvinodaro nekuti romanesco ine chaiyo phytonutrients inodiwa pakucheneswa kwemuviri. Zvakare, muriwo uyu unogona kubatsira kuvandudza hutano hwematumbu.
Anti-kuzvimba
Muriwo uyu wakasarudzika unorwisa kuzvimba. Romanesco ine zvikamu zvakakosha zveOmega-3 fatty acids, iyo inosanozivikanwa kuva yakanaka anti-inflammatory agents.
Vanodzivirira kusunungurwa kwemishonga inoputika iyo yakavanzwa mukupindura kuvapo kwehupfu hunokuvadza mumuviri kurwisana navo. Pamwe chete nebhenefiti iyi, Romanesco inobatsirawo vanhu vanotambura nezvirwere zvinopisa senge arthritis nekuda kweiyo sulforaphane yemukati; Inoita izvi nekudzora kuburitswa kwema enzymes anogona kuwedzera kana kutungamirira mukuzvimba pamwe chete uye kutapukira.
Use
Kuti tisarudze romanesco chaiyo, isu tichatsvaga imwe ichiri nemashizha anotaridzika. Musoro we romanesco unofanirwa kuve wakasvibira wakasvibira uye unzwe wakasimba uye unorema.
Chinokosha chekugadzirira romanesco haisi kupfuudza. Nzira yakanakisisa yekuchengetedza chimiro chayo chinoshamisa uye kudzivisa kuishandura kuita mush ndeyekugocha, kugocha, kana kugocha mumachunks makuru. Mamiriro ayo akasimba anobata zvakanaka kusvika pakupisa kwakanyanya, izvo zvinosimudzirawo kunhuhwirira kwakanaka kweRomanesco. Shingairira romanesco yakakangwa sendiro yepadivi, gadzira zvidimbu zvidiki kuti uwedzere pasta, kana blanch florets uye shandisa se crudités kukwidza wow factor mundiro yemiriwo.
Kazhinji, inogona kudyiwa nenzira dzinotevera:
- Madzinde anogona kudyiwa seasparagus.
- MuItaly inowanzobikwa negariki, mafuta omuorivhi uye waini yakachena
- Inogona kudyiwa yakachena kana kubikwa.
- Mashizha eRomanesco anogona kudyiwa ari maviri mambishi uye akabikwa, akadai seyakabikwa, yakabikwa, yakabikwa, yakakangwa, yakabikwa, uye yakagochwa.
- Mashizha anogadzirwa semamwe mimwe miriwo ine moyo yakadai sekare, collards, kana kabichi uye inogona kutsiviwa mumabikirwo, sezvo mashizha asingazofi akabikwa.
- Mashizha eRomanesco anogona kubikwa negariki, sesame, soy muto, uye ginger sechinhu chinoshongedzwa nyore nyore kana kusungirirwa nemimwe miriwo kuita miriwo yemiriwo.
- Vanogonawo kuwedzerwa kune basil nemafuta emuorivhi kuita pesto.
- Romanesco mashizha akabatana zvakanaka nebay mashizha, oregano, thyme, tsvuku tsvuku tsvuku, nutmeg, hanyanisi, matomatisi, mbatatisi, cheddar cheese, nyama yakakangwa, chorizo, bacon, uye huku.