Wannan gasashe farin kabeji girke-girke ne ko da yaushe wani hit, domin roasting kawo fitar da farin kabeji na halitta zaƙi. Lemon ruwan 'ya'yan itace na ƙara wani bit of zing zuwa wannan girke-girke, daidaita fitar da mellow tafarnuwa da farin kabeji hade. Yana da girke-girke mai sauƙi wanda zai sa tanda yayi mafi yawan aikin.
Abin da Kayi Bukatar
- 1 manyan kai farin kabeji
- 2 Tbsp. man zaitun
- 1 Tbsp. yankakken tafarnuwa
- 3/4 tsp. gishiri (ko gishiri mai kosher)
- 2 teaspoons lemun tsami ruwan 'ya'yan itace (ruwan' ya'yan itace daya daga lemun tsami)
- Dash sabon barkono baƙar fata
Yadda za a yi shi
- Turar da aka yi dashi da digiri na 425.
- Yanke farin kabeji a cikin ɗigon ruwa kamar girman. Tashi da man zaitun da tafarnuwa.
- Turawa a cikin wani korafi a kan takardar mai yin burodi. Yayyafa da gishiri. Goma minti 10.
- Juya da gasa wani karin minti 5-15, har sai farin kabeji yana da laushi da m lokacin da aka soke shi da cokali mai yatsa.
Tsawon lokaci na gurasa ya dogara da yadda babban farin kabeji yake, yadda zafi ke da (tamanin zafi ya bambanta), wane nau'i na burodin da kake yin amfani da shi (gurasar ƙarfe mai sauƙi zai yi sauri fiye da aluminum, misali) kuma wanda tara a cikin tanda kake amfani.
Kwanan ku mafi kyau shi ne bincika farin kabeji bayan minti 5 a gefe na biyu, sa'an nan kuma ci gaba da cin abinci idan ya cancanta.
- Yayyafa ruwan 'ya'yan lemun tsami a kan farin kabeji. Ku ɗanɗani, ku ƙara gishiri da barkono, idan ya cancanta.
- Ku bauta wa nan da nan.
Menene amfanin amfanin jiki na farin kabeji?
"Farin kabeji wani memba ne na iyalin bishiyoyin cruciferous (ko Brassicaceae ) - tare da broccoli, kabeji, Kale, tsirrai da kuma wasu wasu marasa iri iri.
Saboda binciken da aka yi kwanan nan, irin kayan lambu na Brassica kamar farin kabeji yanzu suna haɓaka sosai tare da hana cututtuka na yau da kullum ciki har da cututtuka na zuciya da jijiyoyin jini, ciwon sukari, ƙwayoyin cutar neurodegenerative, da kuma nau'o'in cututtuka, kawai don suna suna.
Ɗayaccen kofin cin abinci na farin kabeji ya ƙunshi:
- 29 adadin kuzari
- Kusa da nau'in ƙwayoyi na mai, sodium, ko sukari
- 73% na yau da kullum (DV) na Vitamin C
- 19% DV na Vitamin K
- 15% DV na folate
- 13% DV na pantothenic acid
- 12% DV na Vitamin B6
- 11% DV na choline
- 11% DV na fiber
- 9% na DV na Omega-3 acid fat "
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 120 |
| Total Fat | 7 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 5 g |
| Cholesterol | 0 MG |
| Sodium | 500 MG |
| Carbohydrates | 13 g |
| Fiber na abinci | 5 g |
| Protein | 4 g |