Zvino chii kudonha ndichidongorera kukona, ndawana chikonzero chakakwana chekugovana newe chimwe nechimwe che "zvishamiso zvakabikwa" zvinotenderera 'bhuku rangu rekubika'. Kwanhasi ndasarudza izvi broccoli casserole gratin ine chorizo, chikafu chakasimba, chine hutano uye cheIberia.
Sezvandakambokuudza iwe mumabhuku apfuura, broccoli ndechimwe chezvikafu zvinoonekwa mu top10 ye 'anticancerigens'. Kana iwe usiri kurangarira, nhasi isu tinotsvaga zvishoma mune anti-cancer zvivakwa zveizvo dzimwe nguva zvakarambwa broccoli. Iyo p53 geni zvine chekuita nekuchengetedza maseru ane hutano uye kudzivirira kukura zvisina kujairika kwegomarara kutanga. Kana iri geni rikave rakaremara, kushomeka kwekudzora kunokonzeresa maseru asina kujairika uye kutungamira kumapapu, zamu, colon, gomarara redundira kana lymphoma. Iwo ma isothiocyanate aripo mu broccoli, pamwe necabichi neholiflower, anokwanisa kubvisa protein yeakaremara p53 geni uye kusunungura mapuroteni ane hutano kudzora kukura kwemamota. Nekudaro, nhasi tauya kumusoro uye isu tichave nemufaro wekukuperekedza iwe nevaenzi vaviri vepamusoro: chorizo uye chizi.
Kune mamwe mapureti ane hutano ane anti-cancer zvivakwa, ive shuwa yekutevera ino blog kune kunyangwe mazuva emwedzi wega.
#bonprofit
- 1 broccoli
- 200 gr yeIberia chorizo
- hafu yegirazi remukaka wakabuda (kana chinhu chisina mvura yekubika)
- Cheese ye gratin
- Sal
- Nutmeg
- Isu tinosuka broccoli uye nekucheka kuita mahafu mana nebanga
- Muhari, bika 1 nehafu litita emvura nemunyu nemafuta. Isu tinosuma iyo broccoli uye rega ivire kwemaminitsi mashanu.
- Isu tinodurura iyo broccoli uye tinochengetedza.
- Isu tinopisa huni kune madigiri 225.
- Tinopenda hari yevhu ine madonhwe maviri emafuta emuorivhi.
- Wedzera broccoli uye kusasa girazi nemukaka wakabuda pamusoro payo.
- Isu tinocheka iyo chorizo uye ndokuwedzera kune iyo casserole.
- Fukidza nechizi kuravira uye kubata kwe nutmeg.
- Tinoirega ichibika pamadhigirii makumi maviri nemaviri kwemaminitsi gumi nemashanu.
- Kugadzirira!