I-Romanesco iyimifino engavamile, emangalisa kakhulu futhi emnandi. Abantu abaningi bathi iyimifino efana kakhulu ne-broccoli, hhayi nje ngenxa yokunambitheka kwayo, kodwa nangenxa yezakhiwo zayo.
Iyini i-Romanesque?
I-Romanesco, ebizwa nangokuthi i-cauliflower yaseRoma, ivela enyakatho ye-Italy futhi inombala oluhlaza ogqamile odonsa amehlo. Le mifino yesizini epholile isesizini kusukela entwasahlobo kuya ekwindla futhi iyingxenye yomndeni wemifino ye-Brassica (cabanga ukholifulawa, i-kale, i-broccoli, neklabishi), kodwa inokwakheka kwayo okuhlukile kanye nokunambitheka okumnandi. Le mifino enhle i-a ukholifulawa kanye ne-broccoli hybrid.
I-Romanesco inezimbali eziqinile ezihlanganiswe ndawonye ngendlela yama-whorls anezipikili esikhundleni sokuba yindilinga njenge-broccoli ne-cauliflower. Ukubukeka okuyingqayizivele kwe-Romanesco kugqugquzelwe izibalo: umumo we-logarithmic obizwa nge-fractal (kujargon yezibalo, amaphethini aphinda ngokungenamkhawulo amajamo amancane akha umumo owodwa omkhulu). Endabeni ye-Romanesque, i-foil ngayinye enama-spiked yenziwe ngamachashazi amaningi amancane, okwenza umklamo othakazelisayo we-kaleidoscopic.
Mayelana namagugu okudla okunempilo, kuwo wonke amagremu ayi-100 e-Romanesco sithola:
- Amandla: 38 kilojoule
- Ama-carbohydrate: 4.8 amagremu
- I-fiber: 1.8 amagremu
- Ushukela: 2.5 amagremu
- Amaprotheni: 3.6 amagremu
- Amafutha: 0.9 amagremu
Izinzuzo
I-Romanesco iyimifino ebukeka kahle futhi eyinqaba cishe esingakaze siyizame ngaphambili. Nokho, kuyathakazelisa ukuyethula ekudleni okuvamile.
Kuthuthukisa ukusakazwa
I-Romanesco iqukethe inani elikhulu le-fiber yokudla kanye nama-antioxidants. Lezi zakhi zifaka isandla kakhulu ekwehliseni ubungozi bomdlavuza, kodwa hhayi lokho kuphela. Avikela ama-radicals mahhala, avikele umzimba ezifweni nasezifweni eziningi.
Ukukhiqizwa okuphelele kwamangqamuzana abomvu egazi kubalulekile empilweni yethu yenhliziyo nemithambo yegazi, futhi i-Romanesco iqukethe inani elihle lokusansimbi, elibalulekile kule nqubo. I-iron ikhuthaza ukukhiqizwa kwamangqamuzana abomvu egazi emzimbeni, okubuye kukhuthaze ukujikeleza kwegazi futhi kuthuthukise impilo yenhliziyo.
Ama-omega-3 fatty acids aqukethwe kule mifino nawo athuthukisa impilo yenhliziyo, ngaphezu kokuthuthukisa umfutho wegazi, amazinga kashukela egazini, namazinga e-cholesterol. Uma likhulu inani lamangqamuzana abomvu egazi, kulapho igazi elinomoya-mpilo kanye nezakhamzimba ezingathwalwa kuwo futhi zilethwe kuzo zonke izingxenye zomzimba. Ngalo mphumela kuza nokugeleza okungcono komoyampilo nezakhamzimba ebuchosheni, okuthuthukisa ukusebenza kobuchopho.
Ithuthukisa impilo yengqondo
Ama-bioactive compounds kule mifino ayaziwa futhi ukukhuthaza impilo yobuchopho futhi avimbele ukwehla kwengqondo. Njengoba i-Romanesco iyingxenye yomndeni wemifino ye-cruciferous, akumangazi ukuthi inakho glucosinolates, okuyizinhlanganisela zesulfure ne-nitrogen ezikhipha ubuthi ngokwemvelo ezinso.
Futhi inothile nge-folic acid, eyaziwa ngokuthi isiza kancane kancane ukwandisa ukukhiqizwa kwamangqamuzana abomvu egazi. Lokhu kusiza ukulwa ne-anemia futhi kuthuthukisa impilo yokuzala. Ithuthukisa ukusebenza kobuchopho.
Yehlisa ukuvela komdlavuza
Kungashiwo ukuthi lena inzuzo okukhulunywa ngayo kakhulu ngeRomanesque. Ikhono lokuhlinzeka ngokuncipha okukhulu kwamangqamuzana omdlavuza emzimbeni kuyikhwalithi ebalulekile. Kungasiza ekubambeni ukukhula kwesimila futhi kunciphise ukukhula komdlavuza webele, wekholoni, wamaphaphu, nowesinye.
Ukusetshenziswa okungaguquki nokubalulekile kwemifino, ikakhulukazi emndenini we-cruciferous, kusiza ekwehliseni ukukhula okuphelele kwamangqamuzana omdlavuza emzimbeni. Ukudla kufanele kuhlanganiswe ne-romanesco kanye neminye imifino ye-cruciferous efana ne-kale, iklabishi, i-watercress, namahlumela e-broccoli. Le mifino ye-cruciferous iqukethe inhlanganisela yezitshalo ebizwa ngokuthi sulforaphane inezici zokulwa nomdlavuza.
Kuthuthukisa ukubona
I-Romanesco inothile nge-vitamin A, ebalulekile ekusebenzeni kahle kwamehlo ethu. Inani elibalulekile levithamini A lithuthukisa umbono, lilwa nezinkinga zamehlo futhi liqinisekise ukuvimbela ukuwohloka kwe-macular okuhambisana nokuguga.
Okuqukethwe kwe-antioxidant kulesi sitshalo kusiza ukusekela ukunciphisa ushukela emzimbeni. Isayensi ibonise ukuthi le mifino inciphisa ukumelana ne-insulin futhi isiza ukulawula kangcono ushukela wegazi. I-Romanesco nayo ingumthombo ophawulekayo we-fiber. Iqukethe i-fiber yokudla, enamandla kakhulu ekuthuthukiseni amazinga kashukela egazini kanye nokunciphisa amathuba okuba nesifo sikashukela.
Kuqinisa amasosha omzimba
Ngalo mkhakha wemifino oyingxubevange wama-antioxidants afana ne-carotenoids, i-zeaxanthin, uvithamini C, i-beta-carotene, ne-lutein, ingalwa namangqamuzana angama-radical wamahhala nobunye ubuthi obuyingozi emzimbeni, ngaleyo ndlela ikhulise amandla amasosha omzimba.
I-Broccoli iqukethe namaminerali namavithamini afana ne-magnesium, i-potassium, i-phosphorus, uvithamini A, B, no-K kanye nama-omega-3 fatty acids asekela umsebenzi wokuzivikela komzimba. Lezi zakhi zomsoco azisizi nje kuphela isimiso somzimba sokuzivikela ezifweni kodwa nesimiso sokuzala. Le mifino yaziwa ukuthi inama-glucosinolates nama-thiocyanates aziwa ngokusiza amasosha omzimba agweme izinto ezingaba ubuthi neziyingozi emzimbeni, ikakhulukazi isibindi.
Ngale mifino equkethe inani elihle likavithamini C, isikhali esiphezulu samasosha omzimba, umzimba uqinisekile ukuthi uzolwa nezifo nezifo emzimbeni.
Ithuthukisa ukugaya
Lena enye inzuzo ebalulekile ye-romanesco. Le mifino igcwele imicu yokudla enomthelela empilweni yokugaya futhi isiza ukususa izinto ezingafuneki emizimbeni yethu.
Ukuba khona kwale fibre yokudla emifino kusiza ukwandisa amazinga e-cholesterol yegazi futhi kuthuthukise impilo yonke. I-fiber yale mifino ineminikelo emibili emikhulu; Okokuqala, kungaqinisekisa inqubo yokugaya enempilo ngoba i-fiber isiza a ukugaya kancane kancane lokudla kanyekanye kuvimbela ukuqunjelwa futhi inikeza umuzwa ophelele we satiety.
Okwesibili, kungasiza ekuvimbeleni ukukhuluphala futhi kusize nokulinganisela izinga le-cholesterol yomzimba. Futhi, uma kuziwa ekuqothulweni, i-fiber ehlangene nama-antioxidants akhona kule mifino ingasiza umzimba ukuba ufeze inqubo ephelele yokuqeda ubuthi; lokhu kungenxa yokuthi i-romanesco iqukethe ama-phytonutrients athile adingekayo ekuhlanzeni umzimba. Futhi, le mifino ingasiza ekuthuthukiseni impilo yamathumbu.
Anti-ukuvuvukala
Le mifino ehlukile nayo iphikisana nokuvuvukala. I-Romanesco iqukethe izingxenye ezibalulekile ze-Omega-3 fatty acids, eyaziwa kakhulu njengama-anti-inflammatory agents.
Bavimbela ukukhululwa kwama-ejenti okuvuvukala afihliwe ekuphenduleni ukuba khona kobuthi obuyingozi emzimbeni ukulwa nabo. Kanye nale nzuzo, i-Romanesco iphinde isize abantu abahlushwa izifo ezivuthayo njenge-arthritis ngenxa yokuqukethwe kwayo kwe-sulforaphane; Lokhu ikwenza ngokukhawulela ukukhiqizwa kwama-enzyme angangeza noma aholele ekuvuvukeni kwamalunga kanye nokutheleleka.
Sebenzisa
Ukukhetha i-romanesco elungile, sizobheka esenamaqabunga acwebile. Ikhanda le-romanesco kufanele libe luhlaza ngokukhanyayo futhi lizizwe liqinile futhi linzima.
Isihluthulelo sokulungiselela i-romanesco ukungayidlulisi. Indlela engcono kakhulu yokugcina ukubukeka kwayo okumangalisayo futhi ugweme ukuyishintsha ibe amakhowe iwukuwosa, ukuthosa, noma ukuwosiwa kube izingcezu ezinkulu. Ukwakheka kwayo okuqinile kubambelela kahle ekushiseni okuphezulu, okuzophinde kuthuthukise ukunambitheka okumnandi kwemvelo kwe-Romanesco. Khonza i-romanesco ethosiwe njengesitsha esiseceleni, sakaza izingcezu ezincane ozongeza ku-pasta, noma ama-blanch florets futhi uwasebenzise njengama-crudités ukwengeza i-wow factor esitsheni semifino.
Ngokuvamile ingadliwa ngalezi zindlela ezilandelayo:
- Iziqu zingadliwa njenge-asparagus.
- E-Italy kuvame ukuphekwa ngegalikhi, amafutha omnqumo newayini elimhlophe
- Ingadliwa isanda noma iphekwe.
- Amaqabunga e-Romanesco angadliwa kokubili aluhlaza futhi aphekwe, njengokuphekiwe, okuboshiwe, okuphekiwe, okuthosiwe, okuthosiwe, nokuthosiwe.
- Amaqabunga alungiswa njenganoma iyiphi enye imifino enenhliziyo enhle njenge-kale, i-collards, noma iklabishi futhi ingashintshwa ezindaweni zokupheka, njengoba amaqabunga engeke afise uma esephekwe.
- Amaqabunga e-Romanesco angagaywa nge-garlic, isesame, isoso ye-soy, ne-ginger njengento elula yokuhlobisa noma ifakwe neminye imifino ukwenza isitokwe semifino.
- Zingabuye zengezwe ku-basil namafutha omnqumo ukwenza i-pesto.
- I-Romanesco ishiya ukuhambisana kahle namaqabunga e-bay, i-oregano, i-thyme, ama-flakes kapelepele obomvu, amantongomane, u-anyanisi, utamatisi, ubhatata, ushizi we-cheddar, inyama eyosiwe, i-chorizo, ubhekeni kanye nenkukhu.