[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"food-detail-cai-hua":3},{"protein":4,"fat":5,"carbs":6,"fiber":7,"summary":8,"efficacy":9},1.9,0.2,4.9,2.1,"家常菜常见蔬菜，适合做热量对照。",[10,13,16],{"title":11,"content":12},"十字花科营养蔬菜","菜花（花椰菜）属于十字花科蔬菜，与西兰花是近亲。每100克仅24千卡，富含维生素C和膳食纤维，其维C含量在常见蔬菜中位居前列。同时含有萝卜硫素等含硫化合物，具有抗氧化活性。",{"title":14,"content":15},"低热量米面替代品","菜花近年来被广泛用于低碳饮食中，将菜花打碎成\"菜花米\"可替代部分米饭，做成菜花炒饭热量大幅降低。菜花泥也可替代部分土豆泥，满足低碳饮食的需求。",{"title":17,"content":18},"烹饪与营养保留","菜花可清炒、白灼、蒸制、凉拌，烹饪时间不宜过长以免变软糊烂、营养流失。快速焯水后过冷水能保持洁白和爽脆口感。菜花表面容易藏污纳垢，建议掰成小朵后在淡盐水中浸泡几分钟再清洗。"]