Menene Broccoli, Kalori Nawa? Fa'idodi, Cutarwa da Darajar Gina Jiki

Broccoliake kira super kayan lambu don amfanin lafiyar su. kabeji, farin kabeji da Brussels ta tsiro yana da alaƙa da. "Brassica oleracea Yana da nau'in shuka da aka sani da

Kayan lambu ne mai darajar sinadirai masu yawa domin yana ɗauke da muhimman bitamin da ma'adanai kamar bitamin C da K, baƙin ƙarfe da potassium. Hakanan ya ƙunshi furotin fiye da kayan lambu da yawa.

Akwai fa'idodin kiwon lafiya da yawa na broccoli waɗanda za ku iya cinye danye, dafaffe ko tururi. 

 Gina Jiki da Kalori Darajar Broccoli

Ɗaya daga cikin manyan fa'idodin kayan lambu shine abun ciki na abinci mai gina jiki. Yana cike da nau'ikan bitamin, ma'adanai, fiber da sauran mahadi masu rai. 91 kofin (XNUMX grams) danye darajar broccoli shine kamar haka:

Carbohydrates: 6 grams

Protein: gram 2.6

Fat: 0.3 grams

Fiber: 2.4 grams

Vitamin C: 135% na RDI

Vitamin A: 11% na RDI

Vitamin K: 116% na RDI

Vitamin B9 (Folate): 14% na RDI

Potassium: 8% na RDI

Phosphorus: 6% na RDI

Selenium: 3% na RDI

Ana iya cin kayan lambu a dafa ko danye - duka biyun suna da lafiya sosai amma suna da sifofin sinadirai daban-daban.

Hanyoyi daban-daban na dafa abinci kamar tafasa, microwaving, soya-soya da tururi suna canza tsarin sinadirai na kayan lambu, musamman game da raguwar bitamin C da kuma furotin mai narkewa da sukari. Yin tururi yana da ƙaramin tasiri mara kyau.

Duk da haka, danyen ko dafaffen broccoli shine kyakkyawan tushen bitamin C. 78 grams na dafaffen broccoli yana ba da kashi 84% na adadin da aka ba da shawarar yau da kullun - rabi ɗaya kenan. orangedaidai da abun ciki na bitamin C

Broccoli Vitamin, Mineral da Protein Darajar

Yana dauke da ruwa kusan kashi 90%. kalori broccoli Ƙananan kayan lambu ne. 100 grams yana samar da adadin kuzari 34.

carbohydrate

carbohydrates a cikin broccoli Ya ƙunshi galibi na fiber da sukari. Jimlar abun ciki na carbohydrate shine gram 3.5 a kowace kofi. 

Lif

Lifwani muhimmin bangare ne na rayuwar lafiya. Don lafiyar hanji, hana cututtuka daban-daban da rasa nauyi, ya kamata a fi son abinci mai fibrous.

1 kofin (91 grams) raw broccoli Ya ƙunshi gram 2.4 na fiber. Wannan adadin ya yi daidai da 5-10% na cin fiber na yau da kullun.

Yawan furotin broccoli

Sunadarai shine tubalin ginin jiki. Wajibi ne don kiyayewa, girma da gyaran jiki. Idan aka kwatanta da sauran kayan lambu da aka saba cinyewa adadin furotin a cikin broccoli yayi yawa. (29% na bushewar nauyi)

Vitamins da Ma'adanai

Broccoli ya ƙunshi nau'ikan bitamin da ma'adanai iri-iri. Mafi yawanci sune:

bitamin C

Yana da ayyuka masu mahimmanci akan lafiyar fata da tsarin rigakafi. bitamin C antioxidant ne. Giram 45 na danyen broccoli ya cika kashi 75% na buƙatun bitamin C na yau da kullun.

Vitamin K1

Ya ƙunshi adadi mai yawa na bitamin K1, wanda ya zama dole don lafiyar kashi da kuma zubar jini.

Folate (Vitamin B9)

musamman ciki Folate, wanda yake da matukar mahimmanci a lokacin, yana shiga cikin ayyuka kamar haɓakar nama na yau da kullun da sabuntawar tantanin halitta.

potassium

Wannan ma'adinai mai mahimmanci yana da mahimmanci don sarrafa karfin jini da rigakafin cututtukan zuciya.

Manganisanci

Wannan alama ce a cikin hatsi gabaɗaya, Pulsesamu a cikin 'ya'yan itatuwa da kayan marmari.

Demir

Wannan sinadari, wanda ke da alhakin ɗaukar iskar oxygen zuwa jajayen ƙwayoyin jini, yana da ayyuka masu mahimmanci.

Har ila yau, ya ƙunshi ƙananan adadin sauran bitamin da ma'adanai. A gaskiya ma, broccoli ya ƙunshi ƙananan adadin duk abin da ake bukata don jiki.

Sauran Gandun Shuka Da Aka Samu A Broccoli

Tare da fa'idodin kiwon lafiya da yawa, broccoli kuma yana da wadatar antioxidants da mahaɗan shuka iri-iri.

Sulforaphane

Shi ne mafi yawa da kuma mayar da hankali fili a cikin kayan lambu. Yana da aikin samar da kariya daga cutar daji.

Indole 3 carbinol

An san shi don tasirin kariya daga cutar kansa, wannan fili yana da abubuwan gina jiki na musamman.

carotenoids

Yana da amfani ga lafiyar ido lutein da zeaxanthin, beta carotene Ya ƙunshi.

Kaempferol

Yana da maganin antioxidant tare da kariya daga lafiyar zuciya, ciwon daji, kumburi da allergies.

quercetin

Yana da maganin antioxidant wanda ke da tasirin rage karfin jini a cikin mutane masu hawan jini.

Menene Amfanin Broccoli?

Ya ƙunshi antioxidants masu ƙarfi

Abubuwan antioxidant na kayan lambu shine babban tushen amfanin sa.

Antioxidantssu ne kwayoyin da ke hana ko kawar da lalacewar tantanin halitta ta hanyar free radicals. Wannan yana ba da sakamako mai kariya akan lafiyar gaba ɗaya, da kuma rage kumburi a cikin jiki.

Broccoli, mai karfi antioxidant a lokacin narkewa sulforaphane Yana da babban matakan glucophanphan, wani fili wanda aka canza zuwa

Gwajin-tube da nazarin dabbobi sun nuna cewa sulforaphane yana da fa'idodin kiwon lafiya, kamar rage yawan sukarin jini da matakan cholesterol, rage damuwa na iskar oxygen da hana haɓakar cututtuka na yau da kullun.

Har ila yau, kayan lambu sun ƙunshi lutein da zeaxanthin antioxidants, wanda zai iya hana damuwa na oxidative da lalacewar salula a cikin idanu.

Magungunan bioactive a cikin abun ciki suna rage kumburi

Broccoli Ya ƙunshi nau'ikan mahadi iri-iri da aka sani don rage kumburi a cikin kyallen jikin jiki. Ɗaya daga cikin waɗannan shine kaempferol, flavonoid wanda ya nuna ƙarfin maganin ƙwayar cuta a cikin nazarin dabba da gwajin-tube.

Karamin binciken dan Adam na masu amfani da taba, cin broccoliya bayyana cewa n ya haifar da raguwa mai yawa a cikin alamun kumburi.

Yana ba da kariya daga wasu nau'ikan ciwon daji

Broccoli Kayan lambu masu ciyayi irin su kayan lambu na cruciferous sun ƙunshi mahadi masu rai da yawa waɗanda za su iya rage lalacewar tantanin halitta waɗanda wasu cututtuka na yau da kullun ke haifarwa.

Yawancin ƙananan bincike sun nuna cewa cinye kayan lambu na cruciferous na iya kariya daga wasu nau'in ciwon daji:

– Kirji

– Prostate

- Ciwon ciki / ciki

– Launi

- Koda

– Ciwon daji na mafitsara

Yana ba da sarrafa sukarin jini

cin broccoliYana taimakawa wajen sarrafa sukarin jini a cikin masu ciwon sukari. Wannan fa'idar yana da alaƙa da abun ciki na antioxidant na kayan lambu.

Ɗaya daga cikin binciken ɗan adam ya kasance a cikin mutanen da ke fama da ciwon sukari na 2 waɗanda suke cinye wannan kayan lambu kullum tsawon wata guda. insulin juriyaya nuna raguwa sosai a ciki

Kayan lambu yana da kyau fiber shine tushen. A cewar wasu bincike, yawan amfani da fiber na abinci yana rage sukarin jini.

Yana goyan bayan lafiyar zuciya

Yawancin karatu, BroccoliYa nuna cewa lafiyar zuciya na iya tallafawa lafiyar zuciya ta hanyoyi da dama.

"Bad" LDL cholesterol da kuma triglyceride Hawan jini shine babban abin haɗari ga cututtukan zuciya.

Nazarin daya, foda kwaya broccoli An gano cewa triglycerides da "mummunan" LDL cholesterol sun ragu sosai, yayin da matakan "mai kyau" HDL cholesterol sun karu a cikin mutanen da aka yi musu magani.

Wasu bincike suna goyan bayan ra'ayi cewa takamaiman antioxidants a cikin kayan lambu na iya rage haɗarin bugun zuciya gaba ɗaya.

Yana rage maƙarƙashiya

Broccolisuna da wadata a cikin fiber da antioxidants - dukansu suna tallafawa aikin gastrointestinal lafiya da lafiyar narkewa.

Gut na yau da kullun da ƙaƙƙarfan al'ummar ƙwayoyin cuta masu ƙarfi a cikin hanji abubuwa ne masu mahimmanci guda biyu na lafiyar narkewa. Broccoli Cin abinci mai yawan fiber da antioxidant, irin wadannan, yana taka rawa wajen kiyaye aikin hanji, wanda ke taimakawa wajen rage manyan cututtuka da ke shafar mutane da yawa, kamar maƙarƙashiya.

Yana goyan bayan lafiyar kwakwalwa

Wasu sinadirai masu gina jiki da mahadi masu rai a cikin wannan kayan lambu na cruciferous yana jinkirin raguwar tunani da tallafawa lafiyar kwakwalwa da aikin nama mai juyayi.

Nazarin tsofaffin tsofaffi 960, Broccoli An gano cewa ana shan kayan lambu masu duhu koren rana kamar

Bugu da ƙari, wani binciken dabba ya nuna cewa berayen da aka yi amfani da su tare da kaempferol, wani fili a cikin kayan lambu, sun sami raguwar ƙwayar ƙwayar ƙwayar cuta da kuma rage ƙwayar jijiya bayan wani abu mai kama da bugun jini.

Broccoli yana jinkirta tsarin tsufa

Tsarin tsufa an danganta shi da damuwa na oxidative da rage yawan aikin rayuwa a tsawon rayuwa.

Kodayake tsufa tsari ne na dabi'a wanda ba makawa, ingancin abinci mai gina jiki, cututtukan da suka shafi shekaru, bayyanar kwayoyin halitta da haɓaka suna taka muhimmiyar rawa wajen tsawaita tsarin tsufa.

Karatu, Broccoli Wannan binciken ya nuna cewa sulforaphane, wani maɓalli mai mahimmanci na bioactive, na iya samun damar rage tsarin tsufa na kwayoyin halitta ta hanyar ƙara bayyanar kwayoyin halitta na antioxidant.

Yana ƙarfafa rigakafi

Tsarin garkuwar jikin ɗan adam yana da rikitarwa kuma yana buƙatar adadi mai yawa na abubuwan gina jiki don aiki yadda ya kamata.

bitamin Ctabbas shine mafi mahimmancin abinci mai gina jiki don aikin rigakafi da Broccolishi ma yana cikin babban rabo. Bincike ya nuna cewa bitamin C na taka rawa wajen rigakafi da magance cututtuka daban-daban. 

Yawanci, yawancin bitamin C ana tsammanin yana cikin lemu, kodayake Broccoli Tabbas ba za a iya mantawa da shi ba game da wannan - abincin rabin kofin (gram 78) na dafa shi yana da kashi 84% na abincin yau da kullun na wannan bitamin.

Yana goyan bayan lafiyar hakori da na baki

BroccoliYa ƙunshi nau'ikan sinadirai da aka sani don tallafawa lafiyar baki da hana cutar haƙori.

Kayan lambu, Vitamin C da calciumYana da kyakkyawan tushen gari kuma duka suna rage haɗarin cututtukan periodontal.

Cin danyen broccoli A cewar wasu majiyoyin, yana rage plaque na hakori kuma yana taimakawa wajen fararen hakora. Duk da haka, babu wani takamaiman bayanan kimiyya da zai goyi bayan wannan.

Yana goyan bayan lafiyar kashi da haɗin gwiwa

Yawancin abubuwan gina jiki a cikin wannan kayan lambu lafiyar kashiAn san shi don tallafawa lafiyar kashi da kuma hana cututtuka masu alaka da kashi.

Kayan lambu, mai kyau bitamin K da calcium, muhimman sinadirai guda biyu don kiyaye ƙarfi, lafiyayyen ƙasusuwa.

Hakanan yana da mahimmanci ga lafiyayyen ƙasusuwa. phosphorus, Hakanan yana dauke da zinc, bitamin A da C.

Nazarin bututun gwaji Broccoli Ya nuna cewa sulforaphane da ke cikinta na iya taimakawa wajen hana osteoarthritis.

Yana kare fata daga lalacewar rana

Ciwon daji na fata yana ƙaruwa, wani ɓangare saboda lalacewar lebur ɗin ozone da fallasa hasken ultraviolet (UV).

Bincike ya nuna cewa abubuwan da ke cikin wannan kayan lambu na iya karewa daga lalacewar UV da ke haifar da ciwon daji na fata. 

Nazarin ɗan adam, bayan fitowar rana cire broccoliAn nuna cewa sage yana da tasiri mai mahimmanci na kariya daga lalacewar fata da ci gaban ciwon daji.

Amfanin Cin Brokoli Lokacin Ciki

Jiki yana buƙatar yawancin bitamin, ma'adanai da furotin yayin daukar ciki don tallafawa duka jariri da uwa.

Broccoli Yana da kyakkyawan tushen bitamin B - wato, yana dauke da bitamin B9, wanda kuma aka sani da folate. Folate shine muhimmin sinadari don haɓaka kwakwalwar tayin da ci gaban kashin baya. 

Yin amfani da abinci a kai a kai yana da amfani ga ci gaban lafiya na ciki.

Bugu da ƙari, wasu nazarin dabbobi sun nuna cewa mahaifiyar BroccoliWannan binciken ya nuna cewa zai iya tallafawa ingantaccen haɓakar fahimi na jarirai.

Menene illar Broccoli?

Broccoli Gabaɗaya abinci ne mai jurewa kuma kowa zai iya ci. Amma a wasu mutane yana da wuya broccoli alerji ana gani. Wadannan mutane su nisanci wannan kayan lambu.

Broccoli goitrogenYana daya daga cikin abincin da ke haifar da cutar goiter. Wadannan abinci ko abubuwa suna rage adadin hormone thyroid a cikin jini, yana haifar da glandon thyroid don yin aiki da yawa. 

Yana iya haifar da illa mai cutarwa a cikin mutanen da ke da ƙwayar thyroid mai hankali. Dafa kayan lambu da zafi yana rage waɗannan tasirin.

Masu amfani da magungunan jini, Broccoli yakamata a tuntubi likita kafin a sha. Domin babban abun ciki na bitamin K na kayan lambu na iya hulɗa da magani.

Nasihu da Bayani mai Aiki akan Broccoli

- Lokacin siyan broccoli, tabbatar cewa mai tushe yana da ƙarfi kuma saman yana da ƙarfi.

 – Ajiye a cikin firiji ba tare da wankewa ba kuma tare da buɗe bakin jakar.

 – Cinye kayan lambu a cikin mafi girman kwanaki 2 don jin daɗi.

 - Kuna iya cin ɗanyen broccoli a cikin salads ko dafa. Koyaya, dafa abinci yana rage abubuwan kashe kansa.

– Idan za ku yi girki, sai ku yanke mai tushe kuma ku raba furanni. Tafasa shi ya isa ya makale lokacin da kake soka shi da cokali mai yatsa kuma a yi hankali kada ya yi wuya.

Za a iya cin Broccoli danye?

Yawanci ana dafa shi, broccoli kayan lambu ne mai gina jiki. Hakanan ana iya ci danye. Domin ci broccoli danye, da farko, wajibi ne a wanke da tsaftace shi sosai. Bayan an wanke sosai, a hankali a shafa broccoli tare da tawul na takarda har sai ya bushe gaba daya.

Yin amfani da wuka mai kaifi, yanke furannin broccoli daga babban tushe zuwa guda masu girman cizo.

Yana da kyau a ci duka furen da kuma kara. Koyaya, mai tushe yana da wahalar taunawa. Mafi kyawun mai tushe an yanke, da sauƙin taunawa.

A wannan mataki, zaka iya amfani da broccoli tare da ko dai kayan lambu miya ko miya tare da yogurt.

Dafa abinci yana rinjayar abun ciki mai gina jiki na broccoli 

Wasu hanyoyin dafa abinci na iya rage wasu abubuwan gina jiki a cikin broccoli. Alal misali, broccoli shine kyakkyawan tushen bitamin C. Vitamin C bitamin ne mai tsananin zafi kuma abun cikin sa na iya bambanta sosai dangane da hanyar dafa abinci.

Wani bincike ya gano cewa soya ko tafasasshen broccoli ya rage yawan bitamin C da kashi 38% da 33%, bi da bi.

Wani bincike ya lura cewa microwaving, tafasa, da soya sun haifar da hasara mai yawa a cikin bitamin C da chlorophyll, launi mai haɓaka lafiya wanda ke ba wa broccoli launin kore.

Tufafin broccoli yana ba da mafi girman riƙe waɗannan abubuwan gina jiki idan aka kwatanta da sauran hanyoyin dafa abinci da aka ambata.

Broccoli kuma yana da wadata a cikin fili na shuka sulforaphane. Sulforaphane yana da alaƙa da fa'idodin kiwon lafiya iri-iri kuma yana taimakawa kariya daga cututtukan zuciya, ciwon daji, ciwon sukari da al'amuran narkewa.

Jikinmu yana shan sulforaphane cikin sauƙi daga ɗanyen broccoli fiye da dafaffen broccoli. Duk da haka, dafa broccoli shima yana da amfaninsa. Alal misali, dafa abinci yana ƙara yawan aikin antioxidant na broccoli.

Dafa broccoli yana ƙara abun ciki na carotenoids, waɗanda ke da amfani da antioxidants waɗanda ke taimakawa hana cututtuka da haɓaka tsarin rigakafi.

Zai iya haifar da gas ko kumburi 

Cin danyen broccoli yana da ɗan haɗari. Amma kamar yawancin kayan lambu a cikin dangin cruciferous, broccoli, danye da dafaffe, na iya haifar da yawan iskar gas ko kumburi a wasu mutane.

Broccoli na iya haifar da damuwa na narkewa, musamman a cikin mutanen da ke fama da ciwo na hanji (IBS).

Wannan shi ne saboda babban fiber da abun ciki na FODMAP. FODMAPs (fermentable oligo-, di-, mono-saccharides, da polyols) ba su da ɗanɗano kaɗan na carbohydrates da aka samu a cikin kayan lambu masu cruciferous irin su broccoli.

A cikin mutanen da ke tare da IBS, FODMAPs mara kyau na iya yin ƙaura zuwa hanji, haifar da iskar gas ko kumburi.

Ba a sani ba ko wasu hanyoyin dafa abinci na iya shafar abun ciki na FODMAP na abinci. Duk da haka, dafa abinci broccoli yana taimakawa wajen tausasa filaye masu tauri. 

Broccoli yana da lafiya idan an ci danye da dafaffe

Broccoli zabi ne mai lafiya ko da kuwa yadda aka shirya shi. Dukansu dafaffe da ɗanyen broccoli suna ba da bayanan furofayil masu amfani masu amfani da fiber, antioxidants, da mahimman bitamin da ma'adanai. Don samun amfanin lafiyar sa, yana da kyau a ci broccoli danye da dafaffe.

Broccoli da Farin kabeji Wanne Yafi Lafiya?

broccoli da farin kabejisu ne cruciferous, sau da yawa idan aka kwatanta da juna.

Duk da yake dukansu na dangin shuka iri ɗaya ne, sun kuma yi kamanceceniya ta fuskar fa'idodin abinci mai gina jiki da lafiya. Duk da haka, akwai kuma sanannen bambance-bambance a tsakanin su.

Farin kabeji da Banbancin Broccoli, kamanceceniya

broccoli da farin kabejiYana da ƙananan adadin kuzari kuma yana cike da nau'ikan bitamin da ma'adanai masu mahimmanci.

Dukansu suna da girma musamman a cikin fiber, wani muhimmin sinadari mai mahimmanci wanda ke tallafawa sarrafa sukarin jini da lafiyar zuciya. Ya ƙunshi adadi mai kyau na bitamin C, wanda ke da alaƙa da samuwar kashi, aikin rigakafi da warkar da raunuka.

Hakanan suna da wadata a cikin wasu micronutrients da yawa, gami da folate, potassium, jan karfe, da manganese.

Broccoli da farin kabeji Kwatanta dangane da ƙimar abinci mai gina jiki:

Ko da yake akwai kamanceceniya na sinadirai masu yawa tsakanin kayan lambu biyu, akwai kuma wasu bambance-bambance.

Misali, yayin da broccoli ya ƙunshi adadin bitamin C da K. farin kabeji yana ba da ƙarin pantothenic acid da bitamin B6.

Duk da waɗannan ƙananan bambance-bambance, duka biyu suna da lafiya da gina jiki.

Broccoli ko Farin kabeji - Wanne ya fi lafiya?

broccoli da farin kabeji Akwai ƴan ƙananan bambance-bambance a tsakanin su, musamman ta fuskar fa'idodin kiwon lafiya, abubuwan gina jiki, da antioxidants. Duk da haka, duka biyu suna da lafiya, masu gina jiki da kuma dacewa.

Yawan abinci a kowane mako, tare da kayan lambu masu yawa kamar tumatir, alayyafo, bishiyar asparagus, da zucchini broccoli da farin kabeji dole ne a ci abinci.