Cauliflower yog ib qho zaub zoo uas tuaj yeem npaj muaj ntau txoj hauv kev. Cov khoom no muaj ntau cov vitamins thiab minerals uas muaj cov txiaj ntsig zoo ntawm tib neeg lub cev. Txawm li cas los xij, hauv qee kis, kev siv cov zaub qhwv muaj peev xwm ua rau muaj kev phom sij rau kev noj qab haus huv, yog li koj yuav tsum paub meej ntawm cov lus sib kis rau kev noj cov khoom. Cov zaub no yog qhov tsim nyog rau kev noj zaub mov zoo thiab pab ua kom poob phaus. Ntau cov ntsiab lus - tom qab hauv tsab xov xwm.
Zog tus nqi ntawm cov zaub paj dawb (cov ntsiab lus calorie)
Lub zog ntawm cov zaub paj dawb yog nyob ntawm daim ntawv uas nws yuav siv: hau, tshiab, kib, ci, ncuav, stewed, pickled, steamed. Nrog rau cov zaub no, koj tuaj yeem noj ntau yam zaub mov txawv: kua zaub, cov qos yaj ywm ci, zaub nyoos, omelets, zaub txhwb, cutlets thiab lwm yam. Yog li, piv txwv li, pob zaub paj mashed muaj qhov muaj calorie ntau li ntawm 43 kcal ib 100 g, thaum lub omelet nrog cov khoom no yuav muaj zaub mov ntau dua: 100 g ntawm zaub mov muaj 95.7 kcal. Nyob ntawm seb cov khoom xyaw dab sib xyaw ua ke nrog cauliflower, cov calories tag nrho cov ntsiab lus ntawm cov zaub mov yuav nce ntxiv.
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Calorie thiab zaub mov muaj nuj nqis (BZHU) ntawm zaub pob paj dawb tsis muaj cov khoom xyaw ntxiv tau nthuav tawm hauv lub rooj hauv qab no.
| Hom cauliflower | Cov calories rau ib 100 g | Tus nqi noj haus (BZHU) |
| Fresh / nyoos | 25 kcal | 2 g protein, 0.1 g rog, 2.8 g carbohydrates |
| Nrog ntsev | 32,4 kcal | 2.1 g protein, 0.8 g rog, 4.2 g carbohydrates |
| Hliav yam tsis muaj ntsev | 23 kcal | 1.8 g protein, 0.5 g rog, 4.1 g carbohydrates |
| Kib | 95,2 kcal | 2.8 g protein, 7.3 g rog, 5 g carbohydrates |
| Stew | 62.3 kcal | 2.2 g protein, 3.4 g rog, 5.1 g carbohydrates |
| Ci hauv qhov cub | 47 kcal | 2.9 g protein, 1.5 g rog, 5.6 g carbohydrates |
| Rau ib nkawm niam txiv | 25,5 kcal | 2.2 g protein, tsis muaj rog, 4.3 g carbohydrates |
| Pickled | 41.6 kcal | 2.3 g protein, 1.5 g rog, 5 g carbohydrates |
| Khov khov | 34,4 kcal | 2.4 g protein, 0.2 g rog, 3.9 g carbohydrates |
Cauliflower hau tsis muaj ntsev yog qhov tsawg tshaj plaws calorie, tab sis nws yog tsim nyog xav txog dab tsi nws cov saj yuav yog qhov no - tsis muaj. Rau kev hloov pauv, lwm cov khoom siv txuas ntxiv rau cov khoom lag luam: zaub, nqaij ntses, ntau cov kua ntsw (qaub cream, cream, mayonnaise, butter). Nyob rau hauv cov ntaub ntawv no, lub zaub qhwv tawm mus rau hauv cov nqaij zoo nkauj thiab tsis muaj kev noj qab haus huv tsawg dua, tab sis muaj zaub mov ntau dua. Cov ntaub ntawv ntawm lub zog thiab khoom noj muaj txiaj ntsig ntawm zaub qhwv nrog cov khoom xyaw ntxiv tuaj yeem pom nyob hauv qab hauv qab no. Cov feem nrov yog cov kev sib txuas hauv qab no:
| Hom cauliflower | Cov calories rau ib 100 g | Tus nqi noj haus (BZHU) |
| Hau nrog qe | 62 kcal | 3.6 g protein, 3.3 g rog, 4.9 g carbohydrates |
| Mov ci | 139 kcal | 4 g protein, 8 g rog, 11.4 g carbohydrates |
| Fried hauv breadcrumbs | 80 kcal | 3 g protein, 4.4 g rog, 7.8 g carbohydrates |
| Fried nyob rau hauv ib lub lauj kaub nrog qe | 98 kcal | 4.4 g protein, 7.5 g rog, 3.6 g carbohydrates |
| Kib nrog qaub cream | 104 kcal | 2.6 g protein, 7.7 g rog, 6.5 g carbohydrates |
| Ci nrog cheese | 102 kcal | 5.8 g protein, 5.9 g rog, 6.8 g carbohydrates |
| Stewed nrog zaub | 40 kcal | 2.5 g protein, 4.5 g rog, 6.3 g carbohydrates |
Cov calories ntau ntawm cov zaub paj dawb nws txawv, raws li nws cov txiaj ntsig kev noj haus. Ntau cov tais diav tau npaj nrog zaub, uas ua rau lub hauv paus ntawm kev noj zaub mov zoo. Khoom noj hau siav, muab ci, ci thiab kib tsawg dua kom muaj calories tsawg. Ntawd yog, zaub paj muaj peev xwm thiaj li hu ua cov calories tsawg.
Cov tshuaj lom neeg muaj pes tsawg leeg thiab muaj txiaj ntsig zoo ntawm cov zaub
Cauliflower yog cov khoom lag luam muaj txiaj ntsig zoo rau kev noj qab haus huv, vim tias nws cov tshuaj lom neeg muaj xws li ntau cov vitamins, macro- thiab microelements, minerals, amino acids thiab lwm yam tshuaj uas coj cov txiaj ntsig zoo rau tib neeg lub cev. Peb tsom mus rau qhov tseeb no: zaub paj dawb yuav noj qab nyob zoo thiab muaj zaub mov zoo, tsis hais txog hom kev kho cua sov. Ob qho tib si nyoos thiab hau, kib, ci thiab ci, zaub tau muaj txiaj ntsig zoo rau kev noj qab haus huv. Cov vitamins thiab lwm yam tshuaj muaj txiaj ntsig muaj nyob hauv ntau hom khoom sib txawv hauv yuav luag txhua tus nqi.
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Cov tshuaj lom neeg muaj pes tsawg leeg hauv zaub paj muaj xws li cov vitamins K, A, C, E, H, PP, B vitamins (B1, B2, B3, B6, B9). Lawv cuam tshuam rau kev noj qab haus huv hauv txoj kev no:
- Vitamin A. Nws yog qhov tseem ceeb rau lub cev tiv thaiv kab mob, ntxiv dag zog rau cov pob txha thiab cov hniav, muaj cov nyhuv rov ua dua, txo qis kev laus thiab muaj cov txiaj ntsig zoo ntawm cov kabmob ntawm cov tsis pom kev thiab cov hlab plawv.
- B vitamins. Lawv cuam tshuam yuav luag txhua lub cev: ntawm cov hlab plawv, lub cev tsis muaj zog, cov hlab ntsha hauv lub cev, mob plab ncig, ua kom cov ntsia hlau muaj zog. Lawv txhim kho kev nco thiab ua kom muaj zog rau lub cev, nce ntxiv kom loj hlob. Ib tug neeg, thaum siv lawv, xav tias qhov nce ntawm lub zog thiab npaj txhij rau kev ua haujlwm nquag. Yog vim li ntawd cov vitamins B pom zoo kom siv raws sij hawm.
- Vitamin C. Ntuj antioxidant. Cov tshuaj no txhawb lub cev tiv thaiv, tiv thaiv tus kab mob thiab kab mob ua kom lub cev tsis muaj zog tiv thaiv kab mob. Vitamin C tawm tsam ntau yam kab mob thiab tseem ua rau qeeb qis kev loj hlob ntawm cov qog nqaij hlav cancer.
- Vitamin E. Nws yog qhov tsim nyog rau kev ua haujlwm tsis zoo ntawm cov ntshav ncig thiab endocrine, kev kho dua tshiab los ntawm cov tshuaj hormones hauv poj niam thiab qhov nce ntawm kev sib deev hauv txiv neej. Tsis tas li, cov vitamin E yuav pab cov pojniam kom ib txwm muaj khaub ncaws coj khaub ncaws thiab tiv thaiv kev muaj menyuam. Yog tias koj npaj siab cev xeeb tub, vitamin E tsuas yog qhov koj xav tau. Nws yog qhia rau kev siv los ntawm txiv neej thiab poj niam.
- Vitamin K. Nws muaj cov txiaj ntsig zoo ntawm lub plab ncig, uas yog txhim kho cov ntshav txhaws. Nws yog hom vitamin no uas yuav pab tau qhov nqaij zoo sai dua.
- Vitamin N. Txhim kho cov mob ntawm cov plaub hau: nws tsis poob tawm, nws tseem muaj zog thiab qhuav. Teeb meem ntawm brittleness, seem, poob yuav tsum thab. Vitamin H tseem cuam tshuam rau daim tawv nqaij: daim tawv nqaij tseem mos, ywj pheej thiab hluas dua ntev dua.
- Vitamin PP. Nws stimulates ntshav ncig, tiv thaiv cov ntshav txhaws, normalizes qib roj. Nicotinic acid yog qhov zoo rau cov plaub hau, ib yam li vitamin H. Vim li no, PP yog ib qho khoom xyaw ua ke hauv ntau cov tshuaj pleev ib ce thiab tshuaj tu plaub hau hauv tsev.
Ntxiv rau cov vitamins, zaub paj yog cov nplua nuj nyob hauv kev noj haus fiber ntau, uas kuj tseem muaj cov txiaj ntsig zoo. Cov tshuaj no ntxuav lub cev ntawm co toxins thiab co toxins. Kev noj haus fiber ntau muaj txiaj ntsig zoo rau cov plab hnyuv ntawm lub plab zom mov. Kev ua haujlwm ntawm lub plab, plab hnyuv, txiav quav rov qab los rau qub, kev zom plab zom mov. Ua tsaug rau cov zaub mov muaj roj nyob hauv lub paj zaub ntsuab, koj tuaj yeem kho cov teeb meem hnyuv xws li zawv plab, cem quav, tsam plab, mob plab. Cov phab ntsa ntawm lub plab, mucosa muaj kev ntseeg siab tiv thaiv los ntawm kev noj haus fiber ntau los ntawm ulcerative formations.
Cauliflower yog nplua nuj nyob rau hauv pab micro thiab loj heev: magnesium, phosphorus, selenium, poov tshuaj, calcium, zinc, manganese, hlau, tooj liab, sodium. Lawv txhua tus muaj nws lub hom phiaj. Piv txwv li, zinc thiab calcium yog qhov tseem ceeb rau cov pob txha muaj zog. Qhov tsis muaj cov tshuaj no yuav cuam tshuam tsis zoo rau kev noj qab haus huv: cov hniav yuav pib tawg thiab ntog tawm, rau tes tawg, kev pheej hmoo ntawm pob txha tawg yuav nce ntxiv.
Hlau enriches lub cev nrog oxygen. Sodium, ntawm qhov tod tes, koom nrog kev ua haujlwm hauv kev ua haujlwm ntawm lub raum kev ua haujlwm, tswj hwm dej-ntsev kom sib npaug. Manganese counteracts kev loj hlob ntawm zes qe menyuam kabmob. Cov khoom siv no muaj txiaj ntsig zoo rau cov leeg hlwb, nws muaj qhov ua kom zoo rau nws. Manganese tshwj xeeb tshaj yog xav tau rau cov neeg muaj kev ua xua. Ua tsaug rau cov poov tshuaj, cov co toxins tshem tawm ntawm txoj hnyuv thiab lub plab thiab qhov kev pheej hmoo ntawm edema yog tiv thaiv. Cov poov tshuaj yog qee yam uas yuav pab ua kom rov qab muaj zog tom qab qoj ib ce.
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Cauliflower muaj cov tshuaj hauv qab no: fortifying, immunostimulating, choleretic, anti-inflammatory, anti-kev nyuaj siab, soothing.
Cov zaub muab tag nrho cov txiaj ntsig kev noj qab haus huv:
- txhim kho kev tiv thaiv kab mob thiab ua rau kom rov qab nrawm dua, rov qab los ntawm kev muaj mob;
- nthuav cov hlab ntshav, vim kev ua haujlwm ntawm tag nrho cov ntshav ncig rov qab mus rau qhov qub;
- yooj yim nqus los ntawm lub cev, yog li ntawd nws yog qhov kev xaiv zoo rau kev pub mis rau menyuam, pub mis rau tus menyuam laus thiab tus poj niam thaum cev xeeb tub;
- tiv thaiv kev txhim kho ntawm tus mob stroke;
- rov qab kho hnyuv microflora;
- tiv thaiv lub cev los ntawm cov microbes, tiv thaiv kev txhim kho ntawm mob txhab, qog;
- txo txoj kev pheej hmoo mob cancer;
- cuam tshuam rau kev ua haujlwm hauv lub siab, rov qab kho lub plawv dhia;
- muaj cov nyhuv anti-inflammatory;
- siv rau qhov kev poob phaus vim tias nws cov lus qhia hauv lub cev tsis muaj ntau;
- tiv thaiv kev nyuaj siab, kev poob siab tawg, kev ntxhov siab;
- rejuvenates ntawm daim tawv nqaij.
Raws li koj tuaj yeem pom, nyoos, hau siav, stewed, ci thiab kib zaub paj muaj lub txiaj ntsig zoo rau tib neeg lub cev tag nrho, txhim kho kev noj qab haus huv, kev xav, thiab ntsej muag. Cov zaub no muaj txuj ci tseem ceeb yuav pab daws ntau yam teeb meem, thiab tseem ceeb tshaj - ua kom lub cev muaj zog hauv lub cev. Cov khoom yuav tsum tau qhia rau hauv qhov kev noj haus - ntxiv rau cov txiaj ntsig, nws yuav muab kev zoo siab rau gastronomic.
Kev phom sij thiab contraindications rau siv
Cauliflower muaj ntau yam zoo, tab sis zoo li ib qho khoom noj twg, nws tuaj yeem tsim kev puas tsuaj nyob rau qee qhov xwm txheej. Txhawm rau kom tsis txhob ntshai rau koj txoj kev noj qab haus huv, koj yuav tsum cais tawm cov cauliflower los ntawm koj kev noj zaub mov nyob rau hauv lub xub ntiag ntawm xws contraindications:
- cov pob zeb hauv lub raum;
- mob plab zom mov;
- mob plab;
- plab hnyuv txhaws;
- gout (muaj ntau ntau cov uric acid nyob rau hauv lub cev);
- mob enterocolitis mob hnyav;
- cov thyroid kab mob;
- postoperative lub sijhawm tom qab phais tus mob hauv plab thiab lub hauv siab.
Nyob rau hauv muaj ib los yog ntau qhov ntawm cov ntsuas, nws yog txwv tsis pub haus cov zaub. Cov neeg muaj kab mob ntawm cov mob txeeb zig thiab lub raum yuav tsum ceev faj tshwj xeeb.
Qee cov kws tshawb fawb tawm tsam tias zaub pob paj pab ua kom cov ntshav siab sib thooj, tab sis nrog ntshav siab thiab lwm yam kab mob hauv lub plawv, ua ntej noj zaub, nws yog qhov yuav tsum tau kom koj mus ntsib kws kho mob thiab sab laj nrog nws.
Nrog nce acidity ntawm pais plab kua txiv, kev siv cov khoom lag luam yog qhov tsis xav tau, vim tias cov zaub ua rau muaj qhov nce ntxiv ntawm cov kua qaub no. Ua tib zoo saib thiab ua raws cov lus qhia ntawm koj tus kws kho mob.
Cauliflower tsis yog suav hais tias yog ib qho khoom siv tsis haum, tab sis kev ua xua rau nws tshwm sim. Rau cov tib neeg nquag muaj kev fab tshuaj, nws yog qhov zoo dua rau kev pib noj zaub me me, tshuaj xyuas lub cev muaj kev cuam tshuam thiab kev nyab xeeb. Tsuas yog thaum tsis muaj qhov tshwm sim tsis zoo, koj tuaj yeem txuas ntxiv mus nce rau feem.
Cov poj niam cev xeeb tub, cov leej niam pub mis niam thiab cov neeg muaj ntshav qab zib yuav tsis txhawj - lawv tsis muaj kev tsis sib haum rau kev noj zaub paj. Tab sis tsis muaj ib tus tau tshem tawm txoj cai thoob ntiaj teb - tsis txhob noj ntau dhau.
Slimming cauliflower
Lub cev yuag poob uas yog los ntawm zaub paj dawb tau lees paub los ntawm kev noj haus ntawm lub cev. Txawm li cas los xij, tsis muaj ib qho laj thawj tsis ntseeg txog qhov ua tau zoo los ntawm kev noj zaub paj dawb rau qhov poob phaus, vim tias cov khoom no tsis muaj calories ntau. Nyob rau tib lub sijhawm, nws yog lub tsev khaws khoom ntawm cov vitamins thiab minerals uas yuav pab tsis tsuas yog cov neeg uas xav kom poob phaus, tab sis kuj yog cov uas ua raws li daim duab los ntawm kev ua si kis las.
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Cov cai
Cauliflower yog zoo dua lwm yam ntawm cov zaub no. Nws yog nyob rau hauv lub "curly" khoom uas muaj cov as-ham feem ntau uas muaj khoom noj lub zog. Cauliflower yog ib feem ntawm kev noj zaub mov kom zoo, uas yog tom qab los ntawm ob qho tib si uas xav kom yuag poob thiab cov neeg ncaws pob, thiab tib neeg ua lub neej noj qab nyob zoo. Pob paj dawb pab koj yuag heev li cas? Vim tias qhov tseeb tias cov khoom lag luam muaj calories tsawg, nws tiv thaiv kom tsis txhob cia ntau cov rog ntau dhau. Cov khoom ntim tau yooj yim thiab sai sai rau hauv lub cev, suav nrog cov khoom noj khoom haus thiab khoom siv.
Tswv yim! Thaum lub caij noj zaub paj dawb, nws tau tso cai rau haus cov nqaij qaib mis, txiv tsawb ntsuab, txiv kab ntxwv, txiv kab ntxwv qaub, kua txiv, avocado, txiv lws suav, txiv ntoo, dawb radish, tswb kua txob, ntsuab dos, leeks, zaub txhwb qaib, zaub paj, kua zaub ntsuab. Yog tias cov roj, tom qab ntawd tsuas yog txiv ntseej, thiab yog tias haus - ntsuab lossis tshuaj ntsuab tsis muaj suab thaj, kas fes dub, muaj roj tsawg kefir.
Kev txwv yog cov khoom ua hmoov, cereals, kib, zaub mov, rog, pob kws thiab oat flakes, tsawb, tej daim, qos yaj ywm, pob kws, nplej zom, txhuv duav, sauerkraut, cov kaus poom capers. Koj tsis tuaj yeem haus cov dej muaj cawv thiab suab thaj carbonated.
Yam
Muaj ntau yam sib txawv ntawm cov zaub mov muaj zaub paj. Raws li kev tshuaj xyuas ntawm cov neeg uas ua raws li lawv, peb tuaj yeem xaus: cov txiaj ntsig tau zoo. Cov khoom noj zoo li no yeej pab tau kom pom kev poob ceeb thawj, thaum tsis tas siv sijhawm thiab nyiaj txiag ntau, thiab lub cev tau ib txhij los ntawm kev ntxuav cov co toxins thiab co toxins. Tib qho tsis zoo ntawm kev noj haus zoo li no yog cov npe zoo kawg ntawm kev txwv cov zaub mov. Tab sis nws tsis yog txhua yam tsim nyog yuav tsum tau muab koj cov zaub mov uas koj nyiam tshaj tawm tam sim ntawd. Koj yuav tsum hloov pauv mus rau qhov yog thiab noj kom yuag sib npaug, tsis txhob maj hloov tam sim ntawd. Cauliflower, adhering rau kev noj haus, nws yog qhov tsim nyog kom haus tsawg kawg yog ob zaug ib hnub.
Cov zaub no tsis yog ua zaub mov noj rau sab zaub mov thiab nqaij ntses xwb. Cauliflower tuaj yeem suav hais tias yog zaub mov cais, lub ntsiab yog ua kom nws yog. Qhov kev xaiv zoo tshaj plaws rau kev poob phaus yog qhov rwj, ci thiab ncag ntau. Ib lub rhaub zaub yuav pab daws qhov hnyav dhau, thaum kib ib qho kom qeeb hauv cov txheej txheem no. Tab sis txhua hom khoom muaj qhov zoo ua ke nrog lwm cov zaub, ntau cov kua ntses thiab cov khoom noj siv mis.
Kom peb suav
Lub cauliflower noj zaub mov yog qhov tiag. Kev poob ceeb thawj yuav pab kom koj ua tiav qhov txiaj ntsig uas xav tau. Nyob rau tib lub sijhawm, cov tais diav nrog zaub tsis tsuas yog muaj kev noj qab haus huv, tab sis kuj muaj qab, uas yog, cov khoom noj tau yooj yim zam los ntawm lub cev. Nws raug nquahu kom qhia cov zaub cob pob rau hauv kev noj zaub mov ntawm cov neeg ncaws pob thiab cov uas koom nrog kev tawm dag zog hauv tsev. Ua tsaug rau kev siv cov khoom no, koj yuav muab lub cev nrog cov khoom noj muaj txiaj ntsig, rov zoo sai tom qab ua kom tawm dag zog thiab ua kom zoo siab ntawm kev tshaib plab.
Cauliflower yog cov khoom lag luam muaj txiaj ntsig uas muaj txiaj ntsig zoo rau lub cev ntawm tus txiv neej, poj niam thiab menyuam. Cov zaub yog nplua nuj nyob hauv cov vitamins, minerals thiab lwm yam tshuaj noj qab nyob zoo. Hauv qhov no, tsis txhob hnov qab txog cov lus sib txuas rau kev siv.
Rau cov neeg xav kom poob phaus, zaub paj yog qhov zoo tagnrho. Nws puav leej qab thiab qab heev!
