Zaub cob pob zaub qhwv yog zaub noj qab nyob zoo, nplua nuj nyob hauv cov vitamins, fiber ntau, microelements tseem ceeb. Zaub cob pob yog siv los npaj kua zaub, zaub nyoos, zaub mov rau sab, zaub lauj kaub thiab ntau yam zaub mov zoo noj. Thaum lub caij cog qoob loo, zaub qhwv tuaj yeem khov - qhov no txoj kev nws yuav tsis plam nws cov khoom muaj txiaj ntsig thiab yuav nyob zoo rau ntau lub hlis.
Zaub cob pob: nta thiab cov txiaj ntsig
Cov khoom noj khoom haus yog qhov tsis txaus siab - txhua hom thiab hom zaub pob yog cov zaub mov zoo heev. Lawv muaj qhov tsawg kawg ntawm cov calories thiab muaj qhov muaj txiaj ntsig zoo fiber ntau, txhim kho kev zom zaub mov, thiab tuaj yeem siv cov khoom noj tshiab, hau, ci, muab ci lossis kib.
Tus thawj coj hauv tsev neeg cruciferous tsis muaj qhov tseeb yog zaub cob pob. Cov zaub no yog cov nplua nuj nyob hauv cov vitamins B, C, E, nws yuav pab tshem tawm cov co toxins thiab hnyav hlau tawm hauv lub cev. Cov kws kho mob tau pom cov khoom xyaw hauv zaub cob pob uas tawm tsam kev tsim thiab txhim kho qog cov hlav. Zaub pob yog tseem pab tau cov kab mob plawv. Zaub cob pob yog pom zoo los ntawm cov khoom noj khoom haus - nrog qhov tsis tshua muaj calorie, cov khoom muaj cov zaub mov muaj txiaj ntsig, muaj cov zaub mov muaj protein, thiab saturates zoo. Zaub cob pob yuav siv los ua kom cov zaub mov zoo thiab muaj qab hau rau nqaij, nqaij qaib, ntses, tab sis inflorescences tsaus ntsuab zoo rau lawv tus kheej. Daim ntawv qhia ua qauv zoo nkauj thiab yooj yim heev - cov rhaub kom npau lossis ncu nrog lub ci dawb.
Mus sau cov zaub pob rau lub caij ntuj no: cov lus qhia ua ntu zus
Tom qab nws siav, ib qho tseem ceeb ntawm zaub broccoli yog khov. Hauv cov khw muag khoom, koj tuaj yeem yuav zaub cog zaub rau hauv hnab lossis los ntawm qhov hnyav. Tus neeg saib xyuas kev noj qab haus huv nco ntsoov tias thaum kom khov, zaub qhwv tsis poob nws cov txiaj ntsig. Cov neeg uas cog zaub zoo no lossis muaj sijhawm yuav zaub qhwv hauv lub caij yuav tsum txawj kos duab yooj yim ntawm kev ua zaub mov txias rau lawv tus kheej. Qhov no yuav txuag tau nyiaj ntau, ntxiv rau, nrog kev ua noj hauv tsev, koj tuaj yeem tswj cov txheej txheem kom meej thiab ntseeg siab txog qhov zoo ntawm cov khoom kawg.
Rau khov, koj yuav tsum xaiv tag nrho cov siav siav ntawm cov zaub qhwv yam tsis muaj rot thiab pom qhov puas tsuaj. Cov zaub qhwv cog qoob loo yam tsis tau siv tshuaj tua kab yog qhov zoo dua thiab muaj qab qab dua. Nws yog qhov zoo dua rau kev sau qoob hauv nruab nrab ntawm lub caij ntuj sov, thaum kawg ntawm lub Rau Hli thiab Lub Xya Hli broccoli muaj sij hawm los mus khaws tag nrho cov as-ham thiab npaj txhij rau kev txiav.
Cov zaub pob uas tau xaiv yuav tsum tau muab yaug kom huv hauv ntau thaj tsam dej. Qhov no yuav tshem tawm tsis tsuas yog plua plav thiab av, tab sis kuj muaj kab ntawm cov tshuaj uas tau txau rau ntawm cov yub. Soaking hau ntawm zaub qhwv hauv dej qab ntsev yuav pab kom tshem tau cov kab tsuag. Cabbage yog khaws cia rau hauv brine rau 30-40 feeb, thiab tom qab ntawd ua kom yaug nrog dej ntws.
Tom qab ziab ntawm cov zaub qhwv, koj yuav tsum txiav tawm cov nplooj saum toj thiab cov tawv ntawm cov qia. Lub taub hau ntawm cabbage yog disassembled rau hauv cais inflorescences. Lawv tsis loj heev. Yuav kom khov cov zaub qhwv tusyees, nws zoo dua rau nws faib ua cov sib npaug.
Nws yog qhov yooj yim los khaws cov zaub mov hauv cov hnab yas nrog cov khawm ris. Yog tias tsis muaj cov thawv ntim no, koj tuaj yeem siv cov hnab yas zoo tib yam, uas yog siv los ntim cov khoom noj tshais. Lwm qhov kev xaiv yog cov thawv ntim tiaj tus yas. Lub tsuas tsis zoo ntawm xws ntim yog lawv bulkiness. Tab sis cov zaub pob yog qhov yooj yim rau nqa tawm ntim, thiab lawv saib zoo nkauj hauv lub taub yees txias.
Tom qab ntim khoom, cov hnab lossis khoom ntim tau muab tso rau hauv lub freezer. Nws yog qhov zoo dua los tso qhov kub kom tsawg li tsawg, qhov kev xaiv zoo tshaj plaws yog chav nrog lub siab khov ua lub luag haujlwm. Rau cov khoom tiav tiav tau khaws cia rau ib lub sijhawm ntev, qhov kub ntawm txog-20 degrees yog qhov yuav tsum tau ua. Ib qho mob tseem ceeb yog tias cov inflorescences yuav tsum tau qhuav ua ntej khov, txwv tsis pub cov dej khov ntau yuav ua rau hauv cov thawv.
Qee qhov kev xaiv rau khov zaub paj broccoli: ua noj ua ntu zus
Ib lub qab zoo nkauj sab zaub - zaub cob pob ua ke nrog zaub paj. Nws yog qhov yooj yim los ua, cov zaub paj yog disassembled rau hauv cov thee me me, ntxuav, soaked thiab qhuav hauv tib txoj kev. Thaum muab ntim rau hauv hnab, nco ntsoov tias tus naj npawb ntawm zaub paj thiab zaub cob pob yog kwv yees li qub. Lwm cov zaub tuaj yeem muab ntxiv rau qhov sib xyaw: zaub ntug hauv paus zaub ntsuab, taum ntsuab, taum ntsuab.
Lub inflorescences tuaj yeem blanched ua ntej khov. Qhov no yuav ua kom nrawm rau kev npaj ntawm sab zaub mov - lub zaub qhwv tuaj yeem muab tso rau hauv lub laujkaub lossis muab tso rau hauv qhov cub qeeb. Nov yog txoj kev pom zoo thaum npaj zaub rau me nyuam noj.
Ua blanched zaub qhwv yooj yim, tab sis koj yuav tsum ua raws li cov lus qhia kom zoo. Ua ntej tshaj, cov miv npaj tau muab tso rau hauv saucepan nrog dej npau npau rau 1-2 feeb. Tom qab ntawd lawv raug coj tawm nrog ib daim slotted thiab tam sim ntawd ntuav hauv dej khov, nyob rau hauv uas cov kua txiv ntawm ib nrab txiv qaub yog yaj. Cov txheej txheem no yuav khaws cov elasticity thiab zoo nkauj tsaus ntsuab xim ntawm inflorescences.
Tom qab blanching thiab soaking nyob rau hauv dej txias, lub cabbage yog pw tawm ntawm daim phuam kom qhuav. Cov theem tom ntej yog ntim rau hauv hnab thiab khov. Koj tuaj yeem ua rau blanch zaub qhwv rau hauv ob chav boiler, kis tau qhov nruab nrab ntawm inflorescences rau ntawm txoj hlua hlau rau 3-4 feeb. Lub broccoli yog ces tshem tawm, phuam-qhuav thiab khov.
Khaws cov pob zaub kom khov
Txhawm rau cov zaub mov broccoli los khaws nws qhov zoo nkauj thiab qhov muaj txiaj ntsig kev noj haus, txawm tias ib nrab defrosting yuav tsum tsis pub nyob rau thaum cia khoom. Nws yog ib qho tseem ceeb kom muaj qhov kub thiab txias tsis tu ncua hauv lub tub yees. Nws raug nquahu kom tsis txhob tso zaub rau ntawm cov nqaij thiab lwm cov zaub mov muaj zog.
Cov pob zaub mov kom zoo thiab khov tuaj yeem khaws cia tau ntev txog 9 lub hlis. Tom qab ntim khoom, cov ntawv sau hnub tim raug nrog lub hnab ntim. Nws raug nquahu kom ntim zaub qhwv zaub mov rau hauv lub thawv me me rau 1 lossis 2 servings. Nws tsis tsim nyog los defrost cov zaub qhwv ua ntej ua noj, cov pa roj npog nrog khov yuav muab pov tseg rau hauv lub rhaub dej, muab tso rau hauv ob lub rhaub dej, qhov cub lossis microwave.
