Palukela kupu

Inā ʻoe e hāhai i kāu papaʻai a hōʻoia i ka nui o nā lau i loko o kāu papaʻai, a laila ua nānā paha ʻoe i kahi huahana e like me ka ulu ʻana o Brussels. Ma hope o nā mea āpau, ʻo kā Brussels sprouts kahi mea kanu olakino maikaʻi i loaʻa nā mea pono he nui. Hoʻohui, nui nā mea e kuke ai me nā kupu a Brussels - a hānai i ka ʻohana holoʻokoʻa.

ʻO ka soup cheese cream me Brussels sprouts, ka palaoa Brussels sprouts me ka yogurt, Brussels sprouts me kaʻaila kawa a me ka quiche me Brussels sprouts - ma kēiaʻatikala e haʻi aku mākou iāʻoe i keʻano a me pehea e hiki ai iāʻoe ke kuke me kēia mea kanu maikaʻi. Akā ʻo ka mea mua, e noʻonoʻo pōkole mākou i nā waiwai pono o Brussels sprouts.

No ke aha maikaʻi nā pulu ʻo Brussels nāu

No Holani mai ka ulu ʻana o Brussels, a ʻokoʻa loa ko lākou ʻono mai ka kāpeti keʻokeʻo i kamaʻāina iā mākou.

I ka manawa like, ʻo Brussels sprouts kahi hale kūʻai o nā huaora a me nā meaʻai ʻē aʻe. Loaʻa iā ia ka nui o nā huaora C, B nā huaora, provitamin A, hao, potassium, magnesium, phosphorus, folic acid. ʻOiaʻiʻo, he kiʻekiʻe ka ulu ʻana o Brussels i ka fiber a maʻalahi hoʻi ka digestible protein, ʻoiai he haʻahaʻa loa lākou i nā calorie (43 calories i 100 grams o ka mea kanu).

Paipai ʻia nā ʻōpala o Brussels no nā wahine hāpai a me nā poʻe i hana i ke ʻokiʻoki. Aia kēia mea kanu i waena o nā meaʻai e kōkua i ka pale ʻana i ka maʻi ʻaʻai. He mea maikaʻi nō hoʻi ʻo Brussels sprouts no ka hihiʻo, a no nā puʻuwai a me nā kīʻaha koko.

Hiki ke hoʻokūkū ʻia ʻo Brussels sprouts i ka poʻe me nā maʻi o ka maʻi gastrointestinal, ʻo ia hoʻi nā mea me ka maʻi hanu huhū, a me nā kānaka me ka maʻi gout a me nā poʻe me ka momona nawaliwali.

Maʻalahi loa ka hoʻomākaukau ʻana i nā ʻōpuʻu o Brussels. ʻAi ʻia i ka palai, ʻai ʻia, ʻai ʻia a pūlehu ʻia paha. ʻO ka nui o ka calorie o ko Brussels sprouts ʻo 43 kcal no 100 g.

Loaʻa i nā ulu ʻo Brussels nā antioxidant

• Haʻahaʻa nā ʻōpala o Brussels i nā calories akā kiʻekiʻe i nā meaola he nui, ʻo ka pulupulu hoʻi, ka huaola K a me ka lāʻau C;
• Aia i loko o ka mea kanu kaempferol, kahi antioxidant e hōʻemi ai i ka hopena o ka maʻi ʻaʻai, hōʻemi i ka mumū, a hoʻoikaika i ke olakino puʻuwai.
• Nui ka ulu ʻo Brussels i ka fiber, ka mea e kākoʻo i ke olakino digestive a hoʻemi i ka makaʻi o ka maʻi puʻuwai a me ka maʻi kō.
• Aia i loko o ka cabbage ka wikamina K, he mea nui ia no ke kāpili ʻana i ke koko a me ka metabolism iwi;
• ʻO ka fiber a me nā antioxidant ma Brussels sprouts kōkua i ka mālama ʻana i nā pae kō kō paʻa.
• He kumu maikaʻi ʻo Brussels sprouts o ka omega-3 fatty acid ALA, hiki ke hōʻemi i ka mumū, ke kūpaʻa ʻana o ka insulin, ka hāʻule o ka noʻonoʻo, a me nā triglyceride koko;
• Rich i ka sulforaphane, kahi e hoʻonui ai i ka hana o kahi enzyme kuleana no ka hoʻomaikaʻi ʻana i ka pale. ʻAe kēia mau mea iā ʻoe e ʻōlelo i nā kemikula i hiki i ke kanesa i loko o ke kino;
• Loaʻa i nā ʻōpala ʻo Brussels ka wikamina C, kahi antioxidant i mea nui no ka pale ʻana, ka omo hao, hana collagen, a me ka ulu ʻana a me ka hoʻoponopono ʻana o nā ʻaʻa.

Pua mai ʻo Brussels: ʻo wai lā ʻaʻole pono e ʻai

Hoʻoweliweli nā ʻōpala ʻo Brussels i ka poʻe me ka acidity kiʻekiʻe o ka ʻōpū, ʻaʻole ia e koi ʻia no ka exacerbation o ka gastrointestinal tract a no nā pilikia me ka thyroid gland, me ka gout a me ka gastritis;
Hoʻohālikelike ʻia nā pāʻina mai Brussels sprouts ma hope o ka puʻuwai puʻuwai a no ka poʻe e ʻeha nei i ka maʻi o Crohn;
I nā maʻi āpau, pono e ʻai ʻia kēia mea kanu me ka akahele.

Hiki ke hoʻomākaukau ʻia nā kīʻaha maikaʻi a maikaʻi mai Brussels: kūpono ke kāpeti no nā soup a me nā casseroles, hiki ke hoʻopiha ʻia a ʻai ʻia me ka paʻakai, nā hua manu a i ʻole ka puaʻa. ʻAi ʻia nā poʻo liʻiliʻi o ke kāpeti, i ʻai ʻia i ka hou, i hoʻolapalapa ʻia, i ʻai ʻia a ʻai ʻia.

Hoʻohana ʻia ka kāpena e hoʻomākaukau i nā salakeke, nā mea kanu mea kanu a ma ke ʻano he ʻaoʻao no nā ipu meaʻai.
Inā kuke ʻoe i nā ʻōpala ʻo Brussels no ka lōʻihi loa, lilo lākou i palupalu loa a hoʻomohala i kahi pilau, ʻala ʻoluʻolu ʻole. ʻAʻole ʻoi aku ka ʻono o ka kāpī undercooked, no laila he ʻōlelo aʻoaʻo e kuke pono i kēia mea kanu.

Whipe Up Recipe - Pehea e hana ai i ka Broups Sprouts Soup

• 200 gram o ka ulu ʻana o Brussels
• 100 mauʻu i kāhi ʻia i ka tī cheddar
• 600 ml ka moa a i ʻole ka hupa huaʻai
• 200 ml holika kaumaha
• 1 onioni waena
• ʻO kaʻaila mea kanu no ka palai ʻana
• ʻO ka paʻakai a me ka pepa ʻeleʻele e ʻono ai
• 2 cloves o ke kāleka - koho

E ʻoki i nā kupu a Brussels i ʻehā hapahā. ʻOkiʻoki i ka ʻakaʻakai a kāwili i ka aila mea kanu. E hoʻolapalapa i ka wai i loko o ka ipu hao a hoʻolapalapa i nā ʻōpala o Brussels (ma kahi o 3 mau minuke), a laila hoʻokahe i ka wai. Hoʻohui i nā ʻōpala ʻo Brussels i hoʻolapalapa ʻia i ka pā me nā ʻaka, e hoʻomoʻa no kekahi mau minuke. ʻOkiʻoki i ke kālika a hoʻokomo i ka pā. Pākuʻi i kaʻaila, simmer. ʻO ka hope, e hoʻopili i ka cheddar ʻokiʻoki a me ka manawa me ka paʻakai a me ka pepa. Nanea i kāu pāʻina!

Kuhi ʻo Brussels pūlua ʻia me ka yogurt a me ka lemona

• 400 gram o ka ulu ʻana o Brussels
• 1.5 huiʻailaʻaila
• 150 ml walnut a i ʻole turkish yogurt
• 1 ka punetune o ka wai lemonona i hou ʻia
• 2 punetēpē lemon zest
• 3 punetēpō mined almond
• 2 punetēpē mint minced
• ʻO ka paʻakai, ka pepa ʻeleʻele, paprika lepo - e ʻono ai

E ʻoki i nā kupu a Brussels i mau hapalua a waiho i loko o kahi pā palai. Hulu me ka ʻaila ʻoliva, ka paʻakai a me ka pepa. E kau i ka pā i loko o ka umu wela no 15 mau minuke, a i ʻole a palupalu. I kēia manawa, i loko o kahi pola nui, e hoʻouluulu i ka yogurt, ka wai lemon a me ka zest, ka mineta ʻokiʻoki ʻia, a me ka paʻakai a me ka pepa. E hohola i ka meaʻai ma luna o kahi pā, i luna me nā kuke Brussels i kuke ʻia, nā ʻalemona ʻoki a me ka mint iki. E hoʻohui i kahi paprika lepo inā makemake ʻia. Hiki ke lawelawe i ka pā ma ka papa. Nanea i kāu pāʻina!

Kupu ʻo Brussels me ka kirīmi kawa - meaʻai no ke olakino

• 800 mau ʻōpuʻu o Brussels i ulu
• 1 onioni waena
• 2 punetune pata palupalu
• 1 palaoa palaoa
• ʻO 1 kīpē kala gula
• ʻ tekahi punetēpē puaahi mākeke
• ʻO ka wai milk 0.5
• 1 kaomiʻaila
• ʻO ka paʻakai a me ka pepa ʻeleʻele e ʻono ai

Kupu ʻo Bous Brussels i ka wai paʻakai, hoʻokahe i ka wai. ʻOkiʻoki i ka ʻakaʻakai a kāwili i ka bata no 4 mau minuke. E hoʻomoʻi i ka palaoa, ke kōpaʻa, ka mākeke lepo, ka paʻakai a me ka pepa i ka pā - a hui maikaʻi. ʻOiai e hoʻomau mau nei, e hoʻohui i ka waiū i ka pā a hoʻomoʻa no kekahi mau minuke. Hoʻohui i ka kirīmiwa kawa i ka pākana, akā mai hoʻolapalapa. E ninini i ka meaʻai i hoʻomākaukau ʻia ma luna o nā kupu a Brussels - a hiki iā ʻoe ke lawelawe. Nanea i kāu pāʻina!

ʻO ke gourmet a me ke olakino - pehea e kuke ai i kā Brussels sprouts quiche

• 1 kīʻaha quiche paʻahau
• 1 kīʻaha pala maikaʻi ʻo Brussels
• Nā hua 4
• 1 kīʻaha waiū
• 1 kīʻaha kuʻi ʻia i ka tī paʻakikī (cheddar a i ʻole nā ​​mea ʻē aʻe)
• 2 teaspoon pata palupalu
• 1 ʻaila puna aila
• ʻO ka paʻakai a me ka pepa ʻeleʻele e ʻono ai
• 1 clove o kālika - koho

E hoʻomoʻa i ka Brussels e ulu i loko o kahi skillet me ka aila aila a me ka bata a hiki i ka palupalu, a me ka hau. Whisk hua a me ka waiū i loko o ka pola nui. Hoʻohui i nā kupu a Brussels, ka tī, kālika, ka paʻakai a me ka pepa. E ninini i ka hui i loko o kahi ipu quiche a waiho i loko o ka umu wela no 45 mau minuke a i ʻole a palupalu. Nanea i kāu pāʻina!