Li-artichokes li na le histori e thahasellisang. Bagerike ba boholo-holo ba ne ba lumela hore Zeus o ile a fetola mothetsi oa hae Cynara hore e be kotlo ea ho mo thetsa. Italy le libakeng tse ling tsa Mediterranean, li-artichokes li ne li nkoa e le tse ratoang haholo le tse hlabang.
Kajeno ho na le mefuta e fetang 100 ea artichokes, e lekanang le boholo (ho tloha ho lesea ho ea ho jumbo), 'mala (ho tloha lefifing le lefifi ho ea ho pherese) le sebōpeho (ho tloha mahlakoreng a maholo ho ea ho nako e telele, li-cylinders).
Li-artichokes li na le lintlha tse hlabang makhasi a tsona tse lokelang ho tlosoa pele li ja.
Boholo ba li-artichokes United States li tsoa California. Peak artichoke nako ea selemo, empa e ka ba teng selemo kaofela.
| Linnete tsa Artichoke Nutrition | |
|---|---|
| Ho Sebeletsa Boholo 1 Bohareng, pheha ntle le letsoai, Ho sebeletsa (120 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likoroloji 64 | |
| Lik'halori tse tsoang Fat 2 | |
| Kakaretso ea Fat 0.4g | 0% |
| Fatouated Fat 0g | 0% |
| Polyunsaturated Fat 0.2g | |
| Monatsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| 120mg ea sodium | 5% |
| Potassium 474mg | 14% |
| Li-carbohydrates 13g | 4% |
| Fibete ea lijo 7g | 28% |
| Litlhapi 1.2g | |
| Protheine 3.5g | |
| Vithamine A 0% · Vithamine C 15% | |
| Calcium 3% · Iron 4% | |
| > * Ho latela dijo tse 2 000 tsa khalori | |
Se-artichoke se nang le mefuta e mengata se na le lik'hilojule tse 60 le ho hlahisa li-grama tse 7 tsa fiber, e leng se tlatsetsang hoo e ka bang karolo ea boraro ea litlhoko tsa hau tsa letsatsi le letsatsi. Li-artichokes li tlatsa lijo haholo. Ha o itokiselitse ka mafura a fokolang, ke khalori e tlase, khetho e tlaase ea mafura. E-ba hlokolosi ha u ja lintho tse kang tse omeletsoeng le tse entsoeng ka matsoho habonolo ha likhetho tsena li ja mafura le lik'halori.
Melemo ea Bophelo ea Artichokes
Setho se seng sa maiketsetso sa artichoke se na le fiber, vithamine K , le folate 'me ke mohloli o motle oa magnesium, potasiamo le vithamine C.
Vithamine K ke vithamine e senyang mafura e bohlokoa bakeng sa bophelo bo botle ba masapo le ho koala mali. Haeba u motho ea nkang Coumadin, ke habohlokoa ho etsa bonnete ba hore vitamine ea hau ea phepo e nepahetse, e bolelang hore u ja ka meroho e lekanang ea meroho e makhasi ka letsatsi.
Buisana le ngaka ea hau ka litekanyetso tsa hau e le hore u utloisise hantle.
Tlhophiso e bohlokoa ho thibela litšitiso tsa neural tube le sebopeho se khubelu sa lisele tsa mali le magnesium ke diminerale e bohlokoa bakeng sa ho khanna methapo le mesifa.
Potassium e ka thusa ho fokotsa khatello ea mali le vithamine C ke vithamine ea bohlokoa e nang le metsi a mangata a thusang ho lokisa lisele, ho matlafatsa tšoaetso ea mmele le ho phetha karolo ea ho thibela botsofali.
Lipatlisiso li bontša hore artichokes e na le li-anti-carcinogen tse ka thusang ho theola k'holeseterole.
U Hloekisa Joang le ho Khaola Artichokes?
Li-artichokes li ka khaola ka tsela e sa tšoaneng ho latela mokhoa oa hau oa ho pheha. E le hore u qale, u batla ho khaola ntlha e ka tlase 'me u felise tse ling tsa makhasi a thata ka ho fetisisa. Tlosa e 'ngoe ea letlalo le thata le ho feta le makhasi a ka ntle. Sena se molemo ho artichoke ea oli le steamed.
Haeba o batla ho kenyelletsa artichoke, o tla etsa se ts'oanang, ho qala ka ho khabisa tlase le holimo mme o tlose tse ling tsa makhasi a thata. Ka mor'a moo, o tla cheka ho tsuba, ebang ke khaba kapa thipa ea ho robala e le hore u ntše karolo e nyenyane ea boea.
Haeba u batla ho phalla artichoke ea hao, latela mokhoa o tšoanang le ka mor'a hore u ntše motsoako, u tla qetella u e-na le artichoke ka bohareng.
Nakong efe kapa efe ha u hloekisa artichoke, u batla ho e lahla metsing ka lemon le leqhoa ho e boloka e le monate ebile e le tala.
U ja Artichoke Joang?
Li-artichokes li ka tšosa, empa hang ha u ja e le 'ngoe, u tla batla ho ja e' ngoe. Bakeng sa tataiso ka mehato ea hore na u ka ja artichoke joang, hlahloba video ea California Artichoke Advisory Board: Joang ho ja Artichoke.
Ho Nata le ho Boloka Artichokes
Li-artichokes li ka rekoa e le tse ncha, tse nang le serame, tse nang le makotikoting kapa tsa marinated.
Haeba u batla ho reka li-artichokes tse ncha, qoba tse nang le matheba a sootho kapa makhasi a arohaneng le ho khetha tse tiileng, ka makhasi a tiileng a ikutloang a le boima ka boholo ba bona.
Boloka li-artichokes tse hloekileng ka mokotleng oa polasetiki ho fihlela matsatsi a mahlano 'me u qobe ho hlatsoa ho fihlela pele u pheha.
Ha u reka artichokes ka makotikoting, u tla be u le molemo ho qoba ho ts'elisoang ka oli le asene kaha mefuta ena ea artichokes e atisa ho ba le lik'hilojule tse phahameng le sodium. Haeba u tlameha ho reka makotiki, etsa bonnete ba hore u li hlatsoe pele u sebelisa.
Li-artichokes tse monate li ka qetella ka lehare ho likhoeli tse tšeletseng ho isa ho selemo-empa ha li utloise bohloko ho sheba se setle ka letsatsi.
Mokhoa o Molemo oa ho Lokisetsa Artichokes
Li-artichokes li phaella haholo ho li-salate, sandwich le lijana tsa lijo-thollo. Li ka ba sejo se setle sa ho chesa litlolo hammoho le ho tlatsa ho tlatsa lipepa. Li-artichokes li na le mmala, limela le ho tlatsa fiber ea lehe le lijana tsa meroho. Haeba u batla ho leka ho penta li-artichokes, u ka fokotsa mafura le lik'halori ka ho sebelisa lintho tsa hau tse fokolang-ho eketsa tatso e eketsehileng ho "boima haholo" konofong ebe u eketsa litlama le linoko ho ea hau.
Recipes le Artichokes
Haeba o batla mokhoa o fapaneng oa ho qala letsatsi la hau, nahana ka ho eketsa li-artichokes ho lijo tsa hau tsa hoseng-u tla ba le bonnete ba hore u lule u khotsofetse ho fihlela motšehare. Fumana maikutlo a hore na u ka eketsa li-artichokes joang motšehare le lijo tsa motšehare hape.
- Slow Cooker Frittata le Artichoke Hearts le Pepper
- Halibut le Braised Artichokes le Lemon
- Artichoke, Basil le White Bean Soup
> Mehloli:
> Lekala la Boeletsi la Artichoke la California. Joang ho ja artichoke. http://artichokes.org/how-to-eat
> Linus Pauling Institute. Micronutrients bakeng sa bophelo bo botle. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf
> Welland, Diane. Artichokes. Lijo le phepo e nepahetseng. 2016; 32-33.