Manje ukuwa ngilunguze ekhoneni, ngithole izaba ezinhle kakhulu zokwabelana nawe ngamunye "wezimangaliso ezibhakiwe" ezungeza 'incwadi yami yokupheka'. Okwanamuhla ngikhethe lokhu i-broccoli casserole gratin ene-chorizo, isidlo esiqinile, esinempilo nesase-Iberia.
Njengoba sengivele ngakutshela ezincwadini ezedlule, i-broccoli ingenye yokudla okuvela kufayela le- top10 'kwama-anticancerigens'. Uma ungakhumbuli, namuhla sihlola kancane ezintweni ezilwa nomdlavuza ze-broccoli enqatshelwe kwesinye isikhathi. I- p53 isakhi kukhathazwa ukugcina amaseli enempilo nokuvimbela ukukhula komdlavuza okungajwayelekile ukuthi kuqale. Lapho lolu hlobo luba nesici, ukwehluleka kwalo ukulawula kubangela ukuthi amaseli angajwayelekile ande futhi aholele emaphashini, esifubeni, ekholoni, umdlavuza wesinye noma e-lymphoma. Ama-isothiocyanate akhona ku-broccoli, kanye neklabishi no-cauliflower, ayakwazi ukuqeda iphrotheni lohlobo lwe-p53 olungaphelele futhi akhulule amaprotheni anempilo ukucindezela ukukhula kwezimila. Ngakho-ke, namhlanje sikhuphukela phezulu futhi sizoba nentokozo yokukuhamba nezivakashi ezimbili zikanokusho: i-chorizo noshizi.
Ukuthola izindlela zokupheka ezinempilo ezinezindawo ezilwa nomdlavuza, qiniseka ukuthi ulandela le bhulogi ngisho nasezinsukwini zenyanga ngayinye.
#boniso
- 1 i-broccoli
- 200 gr we-chorizo yase-Iberia
- uhhafu wengilazi yobisi oluhwamukile (noma lutho uketshezi ukupheka)
- Ushizi we-gratin
- Sal
- I-Nutmeg
- Sigeza i-broccoli bese siyisika ibe izingxenye ezine ngommese
- Embizeni, bilisa ilitha eli-1 nohhafu lamanzi ngosawoti namafutha. Sethula i-broccoli futhi siyivumele ibile imizuzu emihlanu.
- Sikhama i-broccoli bese sigcina.
- Sishisa kuhhavini ngama-degree angama-225.
- Sipenda imbiza yobumba ngamaconsi ama-2 ka-olive.
- Faka i-broccoli bese ufafaza ingilazi ngobisi oluhwamukile phezu kwalo.
- Sika i-chorizo bese siyifaka ku-casserole.
- Fafaza noshizi ukunambitha nokuthinta i-nutmeg.
- Siyivumela ibhake ngama-degree angama-220 imizuzu engu-15.
- Silungile!