He aha ka Broccoli, Ehia Kalori? Nā Pōmaikaʻi, Nā Pōʻino a me ka Waiwai Meaʻai

broccoliUa kapa ʻia ʻo super vegetables no kā lākou hopena olakino maikaʻi. kāpiki, pua puaa a me Palukela kupu pili i. “ʻO Brassica oleracea No ka mea kanu i kapa ʻia ʻo

He mea kanu ia me ka waiwai meaʻai kiʻekiʻe no ka mea aia nā huaora a me nā minela koʻikoʻi e like me nā huaora C a me K, hao a me nā minela potassium. Loaʻa pū kekahi i ka protein ma mua o ka nui o nā mea kanu.

Nui nā pono olakino o ka broccoli hiki iā ʻoe ke ʻai i ka maka, i kuke ʻia a i hoʻomoʻa ʻia paha. 

 Nutrition a me Calorie Value o Broccoli

ʻO kekahi o nā pōmaikaʻi nui loa o nā mea kanu ʻo ia ko lākou ʻano meaʻai. Hoʻopiha ʻia me nā ʻano huaora, nā minela, fiber a me nā mea bioactive ʻē aʻe. 91 kīʻaha (XNUMX grams) maka nā waiwai broccoli penei:

Kāpena: 6 grams

Pūmua: 2.6 gram

Ka momona: 0.3 grams

ʻO ka fiber: 2.4 grams

Vitamin C: 135% o ka RDI

Vitamin A: 11% o ka RDI

Vitamin K: 116% o ka RDI

Vitamin B9 (Folate): 14% o ka RDI

Potasuma: 8% o ka RDI

Phosphorus: 6% o ka RDI

Selenium: 3% o ka RDI

Hiki ke ʻai ʻia ka mea kanu i ka moʻa a i ʻole ka maka - maikaʻi maikaʻi lāua ʻelua akā loaʻa nā ʻano meaʻai like ʻole.

ʻO nā ʻano hana kuke like ʻole e like me ka paila, microwaving, stir-frying a me ka mahu e hoʻololi i ka ʻano meaʻai o ka mea kanu, ʻoi aku hoʻi e pili ana i ka hōʻemi ʻana o ka huaora C a me ka protein soluble a me ke kō. ʻO ka mahu ka hopena maikaʻi ʻole.

Eia nō naʻe, ʻo ka broccoli maka a i kuke ʻia he kumu maikaʻi loa ia o ka huaora C. Hāʻawi ka 78 grams o ka broccoli i kuke i ka 84% o ka nui i ʻōlelo ʻia i kēlā me kēia lā - ʻo ia ka hapalua. alanilike me ka huaora C maʻiʻo o

Huaola, Minerale a me ka Protein waiwai o Broccoli

Loaʻa ma kahi o 90% wai nā calorie broccoli He mea kanu haʻahaʻa. Hāʻawi ka 100 grams i 34 calories.

carbohydrate

nā kalapona i ka broccoli Aia ka nui o ka fiber a me ke kō. ʻO 3.5 grams ka nui o ka carbohydrate ma ke kīʻaha. 

ʻO

ʻOhe mea nui o ke ola kino. No ke olakino o ka ʻōpū, ka pale ʻana i nā maʻi like ʻole a me ka lilo ʻana o ke kaumaha, pono e makemake ʻia nā meaʻai fibrous.

1 kīʻaha (91 grams) broccoli maka Loaʻa iā 2.4 grams o ka fiber. Ua like kēia helu me 5-10% o ka lawe ʻana i ka fiber i kēlā me kēia lā.

ʻO ka nui o ka protein broccoli

Palaka ʻo ia ke kahua kūkulu o ke kino. Pono ia no ka mālama, ulu a hoʻoponopono i ke kino. Hoʻohālikelike ʻia me nā mea kanu ʻai maʻamau ka nui o ka protein i loko o ka broccoli nui loa. (29% o kona kaumaha maloʻo)

Nā Huaʻai a me nā Minerale

Loaʻa i ka Broccoli ka nui o nā huaora a me nā minela. ʻO nā mea maʻamau:

Huaʻaila C

He mau hana koʻikoʻi ia ma ke olakino ʻili a me ka ʻōnaehana pale. Huaʻaila C he antioxidant. Loaʻa ka 45 grams o ka broccoli maka i ka 75% o ka pono o ka huaora C i kēlā me kēia lā.

Huaola K1

Loaʻa iā ia ka nui o ka huaʻa K1, pono ia no ke olakino iwi a me ke koko koko.

Folate (Vitamin B9)

ka oi aku hāpai keiki ʻO ka folate, ka mea e pono ai i ka wā, e komo i nā hana e like me ka ulu ʻana o ka ʻiʻo maʻamau a me ka hana hou ʻana o nā cell.

potasiuma

He mea nui kēia mineral koʻikoʻi no ka mālama ʻana i ke koko a me ka pale ʻana i nā maʻi cardiovascular.

Manganese

ʻO kēia ʻano mea i loko o nā kīʻaha piha, legumeloaʻa i nā huaʻai a me nā mea kanu.

me ka hao

ʻO kēia mea, nona ke kuleana no ka lawe ʻana i ka oxygen i nā ʻāpana koko ʻulaʻula, he mau hana koʻikoʻi.

Loaʻa pū kekahi i nā mea liʻiliʻi o nā huaora a me nā minela ʻē aʻe. ʻO kaʻoiaʻiʻo, aia ka broccoli i nā mea liʻiliʻi o nā mea a pau e pono ai ke kino.

ʻO nā mea kanu ʻē aʻe i loaʻa ma Broccoli

Me nā pono olakino he nui, waiwai pū ka broccoli i nā antioxidants a me nā mea kanu like ʻole.

Sulforaphane

ʻO ia ka mea nui loa a paʻa i ka mea kanu. Loaʻa iā ia ka hana o ka mālama ʻana i ka maʻi kanesa.

Indole 3 carbinol

ʻIke ʻia no kona hopena pale i ka maʻi kanesa, loaʻa i kēia pūhui nā waiwai meaʻai kūʻokoʻa.

carotenoids

Pono no ke ola o ka maka lutein a me zeaxanthin, beta carotene Inā loaʻa.

Kaempferol

He antioxidant me nā hopena pale e kū'ē i ke olakino o ka naʻau, ka maʻi kanesa, ka ʻāʻī a me nā allergies.

quercetin

He antioxidant ia e hoʻohaʻahaʻa i ke koko i ka poʻe me ke koko kiʻekiʻe.

He aha nā pōmaikaʻi o ka Broccoli?

Loaʻa i nā antioxidants ikaika

ʻO ka maʻi antioxidant o ka mea kanu ke kumu nui o kāna mau pono.

Nā Antioxidanthe mau mole e pale a hoʻopau i ka pōʻino o ke kelepona i hana ʻia e nā radical manuahi. Hāʻawi kēia i ka hopena pale i ke olakino holoʻokoʻa, a me ka hoʻohaʻahaʻa ʻana i ka mumū i loko o ke kino.

broccoli, he antioxidant ikaika i ka wā o ka ʻai ʻana sulforaphane Loaʻa iā ia nā pae kiʻekiʻe o ka glucophanphan, kahi hui i hoʻololi ʻia i loko

Hōʻike nā haʻawina hoʻāʻo a me nā holoholona he mau pono olakino ka sulforaphane, e like me ka hoʻohaʻahaʻa ʻana i ke kō koko a me ka pae cholesterol, e hōʻemi ana i ke kaumaha oxidative a me ka pale ʻana i ka ulu ʻana o ka maʻi maʻi.

Aia i loko o ka mea kanu nā antioxidants lutein a me zeaxanthin, hiki ke pale i ke kaumaha oxidative a me ka pōʻino cellular i nā maka.

ʻO nā pūhui bioactive i loko o kāna mea e hoʻemi ai i ka mumū

broccoli Loaʻa iā ia nā pūhui bioactive like ʻole i ʻike ʻia e hōʻemi i ka mumū i loko o nā ʻiʻo kino. ʻO kekahi o ia mau mea ʻo kaempferol, he flavonoids i hōʻike i ka mana anti-inflammatory ikaika i nā haʻawina holoholona a me ka hoʻāʻo.

ʻO kahi haʻawina kanaka liʻiliʻi o nā mea hoʻohana paka, ʻai broccoliua hōʻike ʻia n alakaʻi i kahi hōʻemi nui o nā hōʻailona o ka mumū.

Hāʻawi i ka pale i kekahi ʻano maʻi maʻi

broccoli Loaʻa i nā huaʻai cruciferous e like me nā lau cruciferous kekahi mau pūhui bioactive e hiki ke hōʻemi i ka pōʻino cell i hana ʻia e kekahi mau maʻi maʻi.

Ua hōʻike ʻia nā haʻawina liʻiliʻi he hiki ke pale i ka ʻai ʻana i nā lau cruciferous mai kekahi mau ʻano maʻi kanesa:

– Ka umauma

– Prostate

– ʻōpū / ʻōpū

- Kaʻulaʻula

- ʻO ka ʻōpū

– Nā maʻi maʻi ʻaʻai

Hāʻawi i ka mālama koko koko

ʻai broccoliKōkua i ka mālama ʻana i ke kō koko i ka poʻe me ka maʻi diabetes. Hoʻopili ʻia kēia pōmaikaʻi me ka ʻike antioxidant o ka mea kanu.

Hoʻokahi haʻawina kanaka i ka poʻe me ka maʻi maʻi type 2 i ʻai i kēia mea kanu i kēlā me kēia lā no hoʻokahi mahina. pale ʻana i ka insulinhōʻike i ka emi nui ma

He maikaʻi ka huaʻai ola ʻo ia ke kumu. Wahi a kekahi mau noiʻi, ʻo ka hoʻohana nui ʻana i ka fiber dietary e hoʻohaʻahaʻa i ke kō koko.

Kākoʻo i ke olakino naʻau

Nui nā haʻawina, broccoliHōʻike ia e hiki i ke olakino puʻuwai ke kākoʻo i ke olakino puʻuwai ma nā ʻano he nui.

"ʻino" LDL cholesterol a me triglyceride ʻO ke kiʻekiʻe o ke koko he kumu pilikia nui ia no ka maʻi puʻuwai.

Hoʻokahi haʻawina, pauda pill broccoli Ua ʻike ʻia ua hoʻemi nui ʻia nā triglycerides a me ka "maikaʻi" LDL cholesterol, ʻoiai ua hoʻonui ʻia nā pae o ka "maikaʻi" HDL cholesterol i nā poʻe i mālama ʻia me

Ke kākoʻo nei kekahi mau noiʻi i ka manaʻo e hiki i nā antioxidants kikoʻī i loko o ka mea kanu ke hōʻemi i kou pilikia āpau o ka hōʻeha puʻuwai.

Hoemi i ka constipation

broccoliwaiwai i ka fiber a me nā antioxidants - kākoʻo ia mau mea ʻelua i ka hana o ka ʻōpū olakino a me ke olakino digestive.

ʻO ka maʻamau maʻamau a me kahi kaiāulu bacteria olakino ikaika i loko o ke kolonā ʻelua mau mea nui o ke olakino digestive. broccoli ʻO ka ʻai ʻana i nā meaʻai fibrous a me nā meaʻai waiwai antioxidant, e like me kēia, ke pāʻani nei i ka mālama ʻana i ka hana o ka ʻōpū olakino, e kōkua ana i ka hōʻemi ʻana i nā maʻi nui e pili ana i nā poʻe he nui, e like me ka constipation.

Kākoʻo i ke olakino lolo

ʻO kekahi mau meaʻai a me nā pūhui bioactive i loko o kēia mea kanu cruciferous e hoʻolōʻihi i ka noʻonoʻo a kākoʻo i ka lolo olakino a me ka hana o ka ʻiʻo.

ʻO kahi haʻawina o 960 mau mākua kahiko, broccoli Ua ʻike ʻia ʻo ka lawelawe ʻana i kahi lā o nā lau ʻōmaʻomaʻo ʻeleʻele e like me

Eia hou, ua hōʻike ʻia kahi noiʻi holoholona i nā ʻiole i mālama ʻia me kaempferol, kahi hui i loko o ka mea kanu, ua hoʻemi ʻia ka maʻi maʻi lolo a me ka hōʻemi ʻana i ka ʻiʻo hopohopo ma hope o kahi hanana like me ka hahau.

Hoʻolohi ka Broccoli i ke kaʻina hana ʻelemakule

ʻO ke kaʻina hana ʻelemakule e pili ana i ke kaumaha oxidative a me ka emi ʻana o ka hana metabolic i ke ola.

ʻOiai ʻo ka ʻelemakule he hana kūlohelohe hiki ʻole ke pale ʻia, ʻo ka maikaʻi o ka meaʻai, nā maʻi pili i ka makahiki, ka hōʻike genetic a me ka hoʻomohala ʻana he mea nui i ka hoʻolōʻihi ʻana i ke kaʻina ʻelemakule.

Haʻawina, broccoli Hōʻike kēia haʻawina ʻo ka sulforaphane, kahi pūhui bioactive koʻikoʻi, hiki ke hoʻolōʻihi i ke kaʻina biochemical o ka ʻelemakule ma o ka hoʻonui ʻana i ka hōʻike o nā genes antioxidant.

Hoʻoikaika i ka palekana

He paʻakikī ka ʻōnaehana pale kanaka a koi i ka nui o nā meaʻai e hana pono ai.

Huaʻaila CʻO ia ka meaʻai nui loa no ka hana immune a broccoliaia no hoi ma ka huina kiekie. Hōʻike nā noiʻi he kuleana ko ka vitamina C i ka pale ʻana a me ka mālama ʻana i nā maʻi like ʻole. 

ʻO ka mea maʻamau, manaʻo ʻia ka nui o ka huaora C i nā ʻalani, ʻoiai broccoli ʻOiaʻiʻo ʻaʻole hiki ke nānā ʻia i kēia mea - ʻo ka hapalua kīʻaha kīʻaha (78 grams) o ka kuke ʻia he 84% o ka ʻai i kēlā me kēia lā no kēia huaora.

Kākoʻo i ke olakino niho a me ka waha

broccoliLoaʻa i nā ʻano meaʻai i ʻike ʻia e kākoʻo i ke olakino waha a pale i nā maʻi niho.

ʻO nā huaʻai, ka Vitamin C a me kalipunaHe kumu maikaʻi ia o ka palaoa a hoʻemi ʻelua i ka pilikia o ka maʻi periodontal.

ʻAi ʻana i ka broccoli maka Wahi a kekahi mau kumu, hoʻemi ia i ka plaque niho a kōkua i ke keʻokeʻo niho. Eia naʻe, ʻaʻohe ʻikepili ʻepekema paʻa e kākoʻo i kēia.

Kākoʻo i ke olakino iwi a me nā hui

Nui nā meaʻai o kēia mea kanu olakino iwiUa ʻike ʻia e kākoʻo i ke olakino iwi a pale i nā maʻi pili iwi.

ʻO nā huaʻai, kahi maikaʻi ka huaora K a me ka calcium, ʻelua mau meaʻai nui no ka mālama ʻana i nā iwi ikaika a olakino.

He mea nui no nā iwi olakino. pākuʻi, Loaʻa iā ia ka zinc, nā huaora A a me C.

He haʻawina paipu hoʻāʻo broccoli Hōʻike ia e hiki i ka sulforaphane i loko ke kōkua i ka pale ʻana i ka osteoarthritis.

Mālama i ka ʻili mai ka pōʻino o ka lā

Ke piʻi aʻe nei ka maʻi maʻi ʻili, ʻo kekahi hapa ma muli o kahi papa ozone poino a me ka ʻike ʻana i nā kukuna ultraviolet (UV).

Hōʻike nā noiʻi hiki i nā pūhui bioactive i loko o kēia mea kanu ke pale aku i ka pōʻino o ka radiation UV e alakaʻi ai i ka maʻi maʻi ʻili. 

Haʻawina kanaka, ma hope o ka lā ʻāpana broccoliUa hōʻike ʻia he hopena pale koʻikoʻi ka sage i ka pōʻino o ka ʻili a me ka ulu ʻana o ka maʻi kanesa.

Nā Pōmaikaʻi o ka ʻai ʻana i ka Broccoli i ka wā hāpai

Pono ke kino i ka nui o nā huaora, nā minerala a me ka protein i ka wā hāpai e kākoʻo ai i ka pēpē a me ka makuahine.

broccoli He kumu maikaʻi ia o nā huaora B – ʻo ia hoʻi, loaʻa ka huaora B9, ʻike ʻia hoʻi he folate. He meaʻai koʻikoʻi ka folate no ka ulu ʻana o ka lolo a me ke kuamoʻo. 

ʻO ka ʻai mau ʻana i nā meaʻai momona i ka folate he pōmaikaʻi no ka holomua olakino o ka hāpai ʻana.

Eia kekahi, ua hōʻike kekahi mau haʻawina holoholona i ka makuahine broccoliHōʻike kēia haʻawina e hiki ke kākoʻo i ka ulu ʻana o ka noʻonoʻo olakino o ke keiki hānau hou.

He aha nā pōʻino o Broccoli?

broccoli He meaʻai maʻamau ia a hiki ke ʻai ʻia e kēlā me kēia. Eia naʻe, i kekahi poʻe he kakaikahi maʻi maʻi broccoli ʻike ʻia. Pono kēia poʻe e haʻalele i kēia mea kanu.

broccoli goitrogenʻO ia kekahi o nā meaʻai e kumu ai ka maʻi goiter. ʻO kēia mau meaʻai a mea ʻai paha e hoʻemi i ka nui o ka hormone thyroid i loko o ke koko, e hoʻonui ai i ka hana o ka thyroid gland. 

Hiki ke hoʻopilikia i ka poʻe me ka maʻi thyroid. ʻO ka kuke ʻana i nā mea kanu a me ka wela e hōʻemi i kēia mau hopena.

ʻO ka poʻe e hoʻohana i nā mea hoʻokahe koko, broccoli pono e nīnau i ke kauka ma mua o ka ʻai ʻana. No ka mea hiki ke launa pū me ka lāʻau lapaʻau ka nui o ka huaora K maʻi.

Nā Manaʻo kōkua a me ka ʻike kūpono no Broccoli

– I ke kūʻai ʻana i ka broccoli, e hōʻoia i ka ikaika o nā kumu a paʻa ka luna.

 - E mālama i loko o ka pahu hau me ka holoi ʻole a me ka waha hāmama o ka ʻeke.

 - E ʻai i ka mea kanu i loko o 2 mau lā i mea e ʻono ai.

 - Hiki iā ʻoe ke ʻai i ka broccoli maka i loko o nā salakeke a i kuke ʻia. Eia naʻe, hoʻemi ka kuke ʻana i kāna mau waiwai pepehi kanaka.

– Inā e kuke ana ʻoe, e ʻoki i nā ʻōpala a hoʻokaʻawale i nā pua. E hoʻomoʻa a lawa ke kuʻi ʻoe me ka ʻōpala a e makaʻala o paʻakikī.

Hiki ke ʻai ʻia ka Broccoli?

ʻAi nui ʻia i moʻa, ʻo ka broccoli kahi mea kanu momona. Hiki ke ʻai maka. No ka ʻai ʻana i ka broccoli maka, ʻo ka mea mua, pono e holoi a hoʻomaʻemaʻe maikaʻi. Ma hope o ka holoi ʻana, holoi mālie i ka broccoli me kahi kāwele pepa a maloʻo loa.

Ma ka hoʻohana ʻana i ka pahi ʻoi, ʻokiʻoki i nā pua broccoli mai ke kumu nui i ʻāpana.

He palekana loa ka ʻai ʻana i ka pua a me ke kumu. Eia naʻe, paʻakikī loa ka nau ʻana o nā kumu. ʻOi aku ka maikaʻi o ka ʻoki ʻia ʻana o nā kumu, ʻoi aku ka maʻalahi o ka nau ʻana.

I kēia pae, hiki iā ʻoe ke ʻai i ka broccoli me ka ʻai meaʻai a i ʻole ka ʻai me ka yogurt.

Hoʻopilikia ka kuke ʻana i ka meaʻai o ka broccoli 

Hiki i kekahi mau mea kuke ke hoʻemi i kekahi mau meaʻai i loko o ka broccoli. No ka laʻana, ʻo ka broccoli kahi kumu maikaʻi loa o ka huaora C. ʻO ka Vitamin C kahi huaʻaʻa wela a hiki ke ʻokoʻa kona ʻike ma muli o ke ʻano kuke.

Ua ʻike ʻia kahi haʻawina ʻo ka palai ʻana a i ʻole ka hoʻolapalapa ʻana i ka broccoli i hōʻemi i kāna mau huaʻai C ma 38% a me 33%, kēlā me kēia.

Ua ʻike ʻia kekahi haʻawina ʻo ka microwaving, ka paila, a me ka palai ʻana i lilo i mea nui i ka nui o ka huaora C a me ka chlorophyll, kahi puaʻa hoʻoikaika kino e hāʻawi i ka broccoli i kona kala ʻōmaʻomaʻo.

Hāʻawi ka broccoli mahu i ka paʻa kiʻekiʻe loa o kēia mau meaʻai i hoʻohālikelike ʻia me nā ʻano kuke ʻē aʻe i ʻōlelo ʻia.

He waiwai nui ka Broccoli i ka sulforaphane mea kanu maoli. Hoʻopili ʻia ʻo Sulforaphane i nā pono olakino like ʻole a kōkua i ka pale ʻana i ka maʻi puʻuwai, ka maʻi kanesa, ka maʻi diabetes a me nā pilikia digestive.

ʻOi aku ka maʻalahi o ko mākou kino i ka sulforaphane mai ka broccoli maka ma mua o ka broccoli i kuke ʻia. Eia nō naʻe, loaʻa nā pōmaikaʻi o ka kuke ʻana i ka broccoli. No ka laʻana, hoʻonui nui ka kuke ʻana i ka hana antioxidant o ka broccoli.

Hoʻonui ka broccoli i kāna ʻike o nā carotenoids, he mau antioxidants pono e kōkua i ka pale ʻana i ka maʻi a hoʻoikaika i ka ʻōnaehana pale.

Hiki i ke kinoea a i ʻole ka pehu 

ʻAʻole pilikia ka ʻai ʻana i ka broccoli maka. Akā e like me ka hapa nui o nā mea kanu i loko o ka ʻohana cruciferous, hiki i ka broccoli, ka maka a me ka moʻa, hiki ke hoʻoulu i ke kinoea nui a i ʻole ka bloating i kekahi poʻe.

Hiki i ka Broccoli ke hoʻopilikia i ka digestive, ʻoi aku ka nui o nā poʻe me ka maʻi irritable bowel syndrome (IBS).

ʻO kēia ma muli o kāna fiber kiʻekiʻe a me ka ʻike FODMAP. ʻO FODMAPs (fermentable oligo-, di-, mono-saccharides, a me polyols) ʻaʻole hiki ke komo maikaʻi ʻia i nā kaʻa kalapona pōkole i loaʻa maoli i loko o nā mea kanu cruciferous e like me ka broccoli.

I nā poʻe me IBS, hiki i nā FODMAP i hoʻopaʻa ʻole ʻia ke neʻe i ke kolone, e hoʻonui ai i ke kinoea a i ʻole ka bloating.

ʻAʻole maopopo inā hiki i kekahi mau hana kuke ke hoʻopili i ka ʻike FODMAP o nā meaʻai. Eia nō naʻe, kōkua ka kuke ʻana i ka broccoli e hoʻomaʻemaʻe i nā mea kanu paʻakikī. 

He olakino maikaʻi ka Broccoli i ka ʻai ʻia a me ka moʻa

He koho maikaʻi ʻo Broccoli me ke ʻano o ka hoʻomākaukau ʻana. Hāʻawi ʻia nā broccoli i kuke ʻia a me ka maka i nā ʻano meaʻai waiwai i waiwai i ka fiber, antioxidants, a me nā huaora a me nā minela koʻikoʻi. No ka ʻohi ʻana i kāna mau pono olakino, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka broccoli i ka maka a me ka moʻa.

ʻO ka broccoli a me ka puaʻala ʻoi aku ka maikaʻi?

broccoli a me ka pua puahe cruciferous, hoʻohālikelike pinepine kekahi i kekahi.

ʻOiai ʻo lāua ʻelua no ka ʻohana mea kanu hoʻokahi, kaʻana like lāua i kekahi mau mea like e pili ana i nā pono meaʻai a me ke olakino. Eia nō naʻe, aia kekahi mau ʻokoʻa ma waena o lākou.

Nā ʻokoʻa ʻokoʻa o ka pua puaʻa a me ka broccoli, nā ʻano like

broccoli a me ka pua puaHe haʻahaʻa ka calorie a hoʻopiha ʻia me nā ʻano huaora nui a me nā minela.

He kiʻekiʻe loa nā mea ʻelua i ka fiber, kahi meaʻai koʻikoʻi e kākoʻo ana i ka mālama ʻana i ke kō koko a me ke olakino naʻau. Loaʻa iā ia ka nui o ka huaora C, pili i ka hoʻokumu ʻana o ka iwi, ka hana immune a me ka ho'ōla ʻana i nā ʻeha.

Nui lākou i nā micronutrients ʻē aʻe, me ka folate, potassium, copper, a me ka manganese.

Broccoli a me ka pua pua Hoʻohālikelike ma ke ʻano o ka waiwai waiwai:

ʻOiai he nui nā ʻano meaʻai ma waena o nā mea kanu ʻelua, aia kekahi mau ʻokoʻa.

No ka laʻana, ʻoiai ʻo ka broccoli ka nui o nā huaora C a me K, cauliflower hāʻawi iki i ka waikawa pantothenic a me ka huaora B6.

ʻOiai ʻo kēia mau ʻokoʻa liʻiliʻi, he olakino maikaʻi lāua ʻelua.

ʻO Broccoli a i ʻole Kaulila - ʻO wai ka mea olakino?

broccoli a me ka pua pua Aia kekahi mau ʻokoʻa liʻiliʻi ma waena o lākou, ʻoi aku ka nui o nā pono olakino, nā meaʻai, a me nā antioxidants. Eia nō naʻe, ola maikaʻi nā mea ʻelua, meaʻai a me ka nui.

Nui nā lawelawe i kēlā me kēia pule, me nā mea kanu meaʻai-nui e like me nā tōmato, spinach, asparagus, a me zucchini broccoli a me ka pua pua pono e ai.