- Ndi na-edozi 6.2
- Fats 10.9
- Carbohydrates 22.1
Kọlịflawa bụ ngwaahịa ahụike dị oke mma! Ọ nwere usoro ihe eji arụ ọrụ nke ọma, bụ nke ọ na-adị mfe iji ahụ anyị, nwee protein bekee, bara ọgaranya na vitamin na mineral. Taa, anyị kwadebeere gị otu usoro site na usoro nri nri maka oven butere kọlịflawa.
Dị ka ọdịnaya nke nri na assimilability ha, ndị na-edozi ahụ na-ele ya anya dị ka ụdị kabeeji kachasị baa uru. N'ime vitamin, o nwere ascorbic acid, ọtụtụ B vitamin ndị dị oke mkpa maka ahụ: B1 (thiamine), B2 (riboflavin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folic acid), yana vitamin PP ( nicotinic acid), E, K, H (biotin), choline na ezigbo obere vitamin U.
Servings Per Container: 3 Ọrụ.
Ntụziaka site na nkwụsị
Kọlịflawa nwere ọtụtụ macro- na microelements: calcium, magnesium, sodium, potassium, site, ígwè, zinc, ọla kọpa, manganese, selenium, yana cobalt, ayodiin, chlorine. Banyere ígwè, kọlịflawa nwere okpukpu abụọ nke ígwè dị ka peas na-acha akwụkwọ ndụ, letus na letus.
Akwụkwọ nri a bara ọgaranya na protein: n'iji ya tụnyere kabeeji ọcha, ọ nwere ọtụtụ protein ọzọ. Dabere na nke a, isi inflorescences nwere ike ije ozi dị ka ezigbo dochie anya anụmanụ protein. Ikekwe, n'ihi ihe a bara uru, ụfọdụ ndị na-edozi ahụ na-akpọ kọlịflawa ọcha cheese. Na mgbakwunye, kọlịflawa nwere tartronic, citric, malic acid, siri eriri nri, pectin, enzymes na ihe ndị ọzọ dị mkpa maka ahụike nke ahụ anyị.
Taa, anyị ga-anwale ụzọ dị nwayọ ma dịkwa nro nke isi nri kọlịflawa - ị na-esi na oven. N'ihi ya, ọ ga-echekwa vitamin kachasị ma ọ ga-atọ ụtọ ma bụrụ ezigbo nri. Ka anyị kwadebe ihe ọ spụ spụ nwere ose maka ya dabere na soy sauce na ngwa nri. Nri ahụ ga - abụ nri nri, mana n'otu oge ahụ bụrụ nke mbụ.
Kwụpụ 1
Akpa, itucha kọlịflawa na mmiri na bee n'ime obere florets.
Nzọụkwụ 2
Tinye okooko osisi n'ime colander ma sachaa ha kpamkpam n'okpuru mmiri na-agba agba oyi. Kọlịflawa na-achọ ịsachasị mmiri dị otú ahụ n'ihi ọdịdị ya dị mgbagwoju anya, n'ihi na ájá na ihe ndị na-emerụ ahụ nwere ike ịbakọta n'etiti inflorescences. Nhọrọ kachasị mma bụ ịmị inflorescences maka nkeji 10 na mmiri nnu nnu, ma ọ bụ naanị itucha.
Kwụpụ 3
Ugbu a, gbue ya ma kpochaa ya galiki ato.
Kwụpụ 4
Tinye mmanu akwukwo nri, soy sauce, galik, ngwa nri na kabeeji. Gwakọta nke ọma ka marinade wee kpuchie okooko osisi niile.
Nzọụkwụ 5
Afanyekwa ihe ọ juiceụ juiceụ nke ọkara lemon ma tinye ya na kabeeji. Gwakọta ihe niile nke ọma. Lemọn ga-agbakwunye ụta na-atọ ụtọ, piquancy na ịdị ọhụrụ na nri.
Nzọụkwụ 6
Ugbu a, tinye nnukwu efere mmiri ma ọ bụ mpempe akwụkwọ miri emi na akwụkwọ mmiri. Debe kọlịflawa, gbasaa ya. Debe ya na oven na-ekpo ọkụ ruo ogo 180 ma mee ihe maka minit 30-40, na-akpali site n'oge ruo n'oge.
Na-eje ozi
Debe kabeeji esiri esi na efere efere ma were dị ka nri dị iche ma ọ bụ dịka nri n'akụkụ ya na anụ, azụ ma ọ bụ ọkụkọ.
Kporie nri gị!
