Endives miriwo ine zvakawanda zvinovaka muviri uye saka sarudzo yakanaka kwazvo kune avo vanoda kusarudza kudya kwakaringana uye kudya kune hutano. Hunhu hwayo hunovava zvishoma hune hunhu, hunoupa kuita kwakasiyana-siyana mukicheni. Discover the zvinhu zve endives uye nei miriwo iyi inogona kuva mubatsiri mukuru wehutano hwako uye hutano.
Properties of endives
Endive muriwo kubva kumhuri yeAsteraceae, yakaberekerwa kuEurope neWestern Asia. Vanozivikanwa nehunhu hwavo hunovava uye crunchy manyorerwo, vane zvimwe zvinonakidza zvimiro zvinogona kubatsira kune hutano hwedu. Tsvaga izvo zvakanyanya kukosha:
- Low calorie: Endives yakaderera zvikuru mumakori. A 100 gram sevhisi yemaendives akaomeswa ane anosvika gumi nematanhatu macalorie.
- Diuretics. Inobatsira kuchenesa zvinwiwa, chimwe chinhu chakakosha mukudya kwakanangana nekurwisa matambudziko ekufutisa.
- Akapfuma mu fiber: Endives inzvimbo yakanaka yefiber, iyo inofarira kugaya uye kufambisa kwemukati. Fiber inobatsirawo kudzora mazinga eglucose yeropa uye kuchengetedza kunzwa kwekuguta.
- Akapfuma mu antioxidants: Endives ine a zvakasiyana-siyana zve antioxidants, zvakadai sevhitamini C uye beta-carotenes, iyo inobatsira kuderedza mahara radicals uye kudzivirira masero kubva mukukuvadzwa kweoxidative.
- Inobatsira kune yakakwana immune system. Yavo antioxidant, diuretic uye digestive zvimiro zvinoita kuti ive yakanakira kuchengetedza immune system iri mune yakakwana mamiriro.
- zvakanaka kumaziso. Endive ine hupfumi hwakawanda hwe beta-carotene, iyo inobatsira kuona. Beta-carotene inogona kushandurwa kuita vhitamini A, iyo inogona kudzivirira kushomeka kwevhitamini iyi yakakosha mumatambudziko emeso.
- Dzine zvicherwa zvakakosha: Endives inzvimbo yakanaka yemaminerari akadai se potassium, iyo inokosha kune utano hwemwoyo uye kudzora hurongwa hwemagetsi; Iyo calcium, iyo yakakosha kune hutano hwemapfupa nemeno; uye iron inodzivirira kuonekwa kweanemia.
- Vanopa hutano huri nani hwemwoyo: Nekuda kwe potassium uye fiber zvirimo, endives inogona kubatsira kune hutano hwemoyo nekubatsira kuchengetedza BP pamazinga ane hutano uye kuderedza njodzi yechirwere chemoyo.
Kukosha kwehutano
Isu takatokuudza kuti mbishi endives ine angangoita gumi nematanhatu macalorie, uye takataura nezve yakakwira fiber yemukati. Tsvaga kuti kureba uku kwakadii pamwe chete ne kukosha kwekudya kwemuriwo uyu:
- Makorori: 16 kcal
- Mapuroteni: 1,1 gr
- Carbohydrate: 3,3 gr
- Mafuta: 0,2 gr
- Fiber: 3,1 gr
- Potasium: 314 mg
- Phosphorous: 28 mg
- Iron: 0,83 mg
- Magnesium: 15 mg
Mabikirwo matatu ane endives
Hauzive nzira yekubatanidza ichi chinongedzo patafura yako? In Bezzia Isu takatoburitsa resipi yemaendves akaiswa nemuriwo uyu sechinhu chikuru. Tinozvirangarira uye tokurudzira mamwe maviri kuti uzive pekutangira.
Endive yakazara neorenji, chizi uye caramelized walnuts
Kugadzirira izvi simple starter Iwe unozoda zvinotevera zvinongedzo: gumi nemaviri endive mashizha, 12 orenji, zvimedu zvitanhatu zvechizi chembudzi, 1-6 caramelized walnuts, 6 raspberries, mafuta omuorivhi uye balsamic vhiniga. Ipapo unongofanira kutevera izvi nyore danho nedanho kuzadza endives uye kuaisa patafura.
Endves ne cheese uye anchovy
Este endive appetizer ne anchovies uye cheese hazvigone kuve nyore kugadzirira. Iwe uchada: 4 endives, 100 g. cheese kupararira, cilantro, parsley, oregano uye 8 anchovies. Kana uchinge wava nezvose zvinoshandiswa, geza endives uye ucheke nepakati nepakati. Zvadaro, sanganisa chizi nemamwe maruva matsva anonhuhwirira uye isa endives nawo kuti upedze nekuisa anchovy mune imwe neimwe yadzo.
Endive yakagochwa nepistachio vinaigrette
Wanga uchiziva here kuti endives inotaridzika yakanakisa grilled? Kugadzira iyi resipi iwe unongoda 8 endives iyo iwe yauchacheka nepakati senge mune yapfuura resipi uye imwe special vinaigrette. Gadzirira iyo nekusanganisa maspuni matatu evhiniga cider, chipunu chetamari kana soy muto, maspuni mana emafuta, 3 akachekwa mashizha echive uye 4 g. yepistachios yakachekwa.
Paridza maendives nechomukati neine vinaigrette uye uzviise mugango nechikamu ichi pasi. Bika kwema 2-3 maminetsi, tsvaira vinaigrette kumusoro, uvashandure uye gadzira imwe 2-3 maminetsi. Ready!