Broccoli yog dab tsi, Muaj pes tsawg calorie ntau ntau? Cov txiaj ntsig, kev puas tsuaj thiab khoom noj muaj nqis

zaub cob pobhu ua super zaub rau lawv cov txiaj ntsig kev noj qab haus huv. zaub qhwv, cauliflower thiab Zaub pob qe muaj feem xyuam rau. “Brassica oleracea Nws belongs rau cov nroj tsuag hom hu ua

Nws yog cov zaub uas muaj txiaj ntsig zoo vim nws muaj cov vitamins thiab minerals tseem ceeb xws li cov vitamins C thiab K, hlau thiab poov tshuaj minerals. Nws kuj muaj cov protein ntau dua li ntau cov zaub.

Muaj ntau cov txiaj ntsig kev noj qab haus huv ntawm broccoli uas koj tuaj yeem noj nyoos, siav lossis steamed. 

 Khoom noj khoom haus thiab Calorie tus nqi ntawm Broccoli

Ib qho txiaj ntsig loj tshaj ntawm cov zaub yog lawv cov khoom noj khoom haus. Nws tau ntim nrog ntau yam ntawm cov vitamins, minerals, fiber ntau thiab lwm yam bioactive compounds. Ib khob (91 grams) raw broccoli nqi yog raws li nram no:

Carbs: 6 grams

Protein: ib gram

yog '0.3 g

Fiber: 2.4 grams

Vitamin C: 135% ntawm RDI

Vitamin A: 11% ntawm RDI

Vitamin K: 116% ntawm RDI

Vitamin B9 (Folate): 14% ntawm RDI

Potassium: 8% ntawm RDI

Phosphorus: 6% ntawm RDI

Selenium: 3% ntawm RDI

Cov zaub tuaj yeem noj siav lossis nyoos - ob qho tib si noj qab nyob zoo tab sis muaj cov khoom noj sib txawv.

Kev ua noj sib txawv xws li boiling, microwaving, do-frying thiab steaming hloov cov zaub mov muaj pes tsawg leeg, tshwj xeeb tshaj yog hais txog kev txo cov vitamin C thiab soluble protein thiab qab zib. Steaming muaj qhov cuam tshuam tsawg kawg nkaus.

Txawm li cas los xij, broccoli nyoos los yog siav broccoli yog qhov zoo tshaj plaws ntawm vitamin C. 78 grams ntawm broccoli siav muab 84% ​​ntawm cov nyiaj pom zoo txhua hnub - uas yog ib nrab txiv kab ntxwvsib npaug rau cov ntsiab lus ntawm vitamin C

Vitamin, Mineral thiab Protein nqi ntawm Broccoli

Muaj yuav luag 90% dej broccoli calorie ntau ntau Nws yog zaub uas tsis tshua muaj. 100 grams muab 34 calories.

carbohydrate

carbs nyob rau hauv broccoli Nws feem ntau muaj fiber ntau thiab qab zib. Tag nrho cov ntsiab lus carbohydrate yog 3.5 grams ib khob. 

Lif

Lifyog ib feem tseem ceeb ntawm lub neej noj qab nyob zoo. Rau kev noj qab haus huv ntawm txoj hnyuv, tiv thaiv ntau yam kab mob thiab kev poob phaus, cov khoom noj fibrous yuav tsum nyiam.

1 khob (91 grams) nyoos broccoli Muaj 2.4 grams fiber ntau. Tus nqi no yog sib npaug li 5-10% ntawm kev noj fiber ntau txhua hnub.

Broccoli protein ntau

Cov nqaij ua haujlwm yog lub tsev thaiv ntawm lub cev. Nws yog qhov tsim nyog rau kev saib xyuas, kev loj hlob thiab kho lub cev. Piv rau lwm cov zaub uas nquag noj protein ntau nyob rau hauv broccoli ntau dhau lawm. (29% ntawm nws qhov hnyav qhuav)

Cov vitamins thiab minerals

Broccoli muaj ntau yam vitamins thiab minerals. Feem ntau yog:

C vitamin

Nws muaj cov haujlwm tseem ceeb ntawm daim tawv nqaij noj qab haus huv thiab kev tiv thaiv kab mob. C vitamin yog ib qho antioxidant. 45 grams ntawm broccoli nyoos ua tau raws li 75% ntawm cov vitamin C txhua hnub.

Vitamin K1

Nws muaj qhov tseem ceeb ntawm cov vitamin K1, uas tsim nyog rau cov pob txha noj qab haus huv thiab ntshav txhaws.

Folate (Vitamin B9)

tshwj xeeb tshaj yog cev xeeb tub Folate, uas yog qhov tsim nyog heev thaum lub sijhawm, koom nrog hauv cov haujlwm xws li kev loj hlob ntawm cov ntaub so ntswg thiab kev tsim tawm ntawm tes.

poov tshuaj

Cov ntxhia tseem ceeb no yog qhov tseem ceeb rau kev tswj ntshav siab thiab tiv thaiv kab mob plawv.

Mangas Yaj

Qhov no kab kawm nyob rau hauv whole grains, mem tespom muaj nyob rau hauv txiv hmab txiv ntoo thiab zaub.

hlau

Cov khoom no, uas yog lub luag haujlwm nqa oxygen mus rau cov qe ntshav liab, muaj lub luag haujlwm tseem ceeb.

Nws kuj muaj me me ntawm lwm cov vitamins thiab minerals. Qhov tseeb, broccoli muaj me me ntawm txhua yam tsim nyog rau lub cev.

Lwm cov nroj tsuag muaj nyob hauv Broccoli

Nrog rau ntau cov txiaj ntsig kev noj qab haus huv, broccoli kuj tseem muaj cov tshuaj tua kab mob antioxidant thiab ntau yam nroj tsuag sib txuas.

Sulforaphane

Nws yog qhov ntau tshaj plaws thiab cov concentrated compound nyob rau hauv cov zaub. Nws muaj lub luag haujlwm los tiv thaiv kev mob qog noj ntshav.

Indole 3 carbinol

Paub txog nws txoj kev tiv thaiv kab mob qog noj ntshav, cov tshuaj no muaj cov khoom noj khoom haus tshwj xeeb.

carotenoids

Muaj txiaj ntsig zoo rau qhov muag lutein thiab zeaxanthin, beta carotene Nws muaj.

Kaempferol

Nws yog ib qho antioxidant nrog kev tiv thaiv kab mob plawv, mob qog noj ntshav, mob thiab ua xua.

quercetin

Nws yog ib qho antioxidant uas muaj cov ntshav siab txo qis hauv cov neeg muaj ntshav siab.

Cov txiaj ntsig ntawm Broccoli yog dab tsi?

Muaj cov muaj zog antioxidants

Cov ntsiab lus antioxidant ntawm zaub yog qhov loj tshaj ntawm nws cov txiaj ntsig.

Antioxidantsyog molecules uas tiv thaiv los yog neutralize cell puas los ntawm dawb radicals. Qhov no muab kev tiv thaiv kev noj qab haus huv tag nrho, nrog rau txo qhov mob hauv lub cev.

zaub cob pob, muaj zog antioxidant thaum digestion sulforaphane Nws muaj qib siab ntawm glucophanphan, ib qho sib xyaw uas hloov mus rau hauv

Test-tube thiab tsiaj kev tshawb fawb qhia tias sulforaphane muaj txiaj ntsig zoo rau kev noj qab haus huv, xws li txo cov ntshav qab zib thiab cov roj cholesterol, txo oxidative kev nyuaj siab thiab tiv thaiv kev loj hlob ntawm cov kab mob ntev.

Cov zaub kuj muaj cov antioxidants lutein thiab zeaxanthin, uas tuaj yeem tiv thaiv oxidative kev nyuaj siab thiab cellular puas ntawm lub qhov muag.

Bioactive compounds nyob rau hauv nws cov ntsiab lus txo o

zaub cob pob Nws muaj ntau yam bioactive compounds paub los txo qhov mob hauv lub cev nqaij. Ib qho ntawm cov no yog kaempferol, flavonoid uas tau pom muaj peev xwm tiv thaiv kab mob hauv ob qho tib si tsiaj thiab kev sim tube.

Kev tshawb fawb me me ntawm cov neeg siv luam yeeb, noj broccoliqhia tau tias n ua rau txo qis hauv cov cim ntawm qhov mob.

Muab kev tiv thaiv qee yam mob qog noj ntshav

zaub cob pob Cruciferous zaub xws li zaub cruciferous muaj ntau yam bioactive compounds uas tuaj yeem txo cov cell puas los ntawm qee cov kab mob ntev.

Ntau qhov kev tshawb fawb me me tau pom tias kev noj cov zaub cruciferous tuaj yeem tiv thaiv qee yam mob qog noj ntshav:

-Lub hauv siab

- Prostate

- plab / plab

- Kab mob plab

- Lub raum

- mob qog noj ntshav

Muab cov ntshav qab zib tswj

noj broccoliPab tswj cov ntshav qab zib hauv cov neeg muaj ntshav qab zib. Cov txiaj ntsig no yog txuam nrog cov ntsiab lus antioxidant ntawm cov zaub.

Ib txoj kev tshawb fawb tib neeg yog nyob rau hauv cov neeg mob ntshav qab zib hom 2 uas noj cov zaub no txhua hnub rau ib hlis. insulin tsis kampom qhov txo qis hauv

Zaub yog ib qho zoo fiber yog qhov chaw. Raws li qee qhov kev tshawb fawb, kev noj zaub mov fiber ntau ua rau txo qis ntshav qab zib.

Txhawb kev mob plawv

Muaj ntau txoj kev tshawb fawb, zaub cob pobNws qhia tau hais tias kev noj qab haus huv lub plawv tuaj yeem pab txhawb kev noj qab haus huv hauv ntau txoj hauv kev.

"Tsis zoo" LDL cholesterol thiab triglycerides Cov ntshav nce siab yog qhov tseem ceeb ntawm kev pheej hmoo rau kab mob plawv.

Ib qho kev kawm, hmoov broccoli ntsiav tshuaj pom tias triglyceride thiab "phem" LDL cov roj cholesterol tau txo qis, thaum qib "zoo" HDL cholesterol tau nce hauv cov neeg kho nrog

Qee qhov kev tshawb fawb txhawb kev xav tias cov tshuaj antioxidants tshwj xeeb hauv cov zaub tuaj yeem txo koj txoj kev pheej hmoo ntawm lub plawv nres.

Txo cem quav

zaub cob pobmuaj cov nplua nuj nyob hauv fiber ntau thiab antioxidants - ob qho tib si uas txhawb kev noj qab haus huv ntawm lub plab thiab plab zom mov.

Lub plab tsis tu ncua thiab kev noj qab nyob zoo ntawm cov kab mob hauv cov hnyuv yog ob qho tseem ceeb ntawm kev noj qab haus huv hauv plab. zaub cob pob Noj cov khoom noj uas muaj fiber ntau thiab antioxidant-nplua nuj, xws li cov no, ua lub luag haujlwm hauv kev ua kom lub plab zom mov noj qab haus huv, uas yuav pab txo qis cov kab mob loj uas cuam tshuam rau ntau tus neeg, xws li cem quav.

Txhawb lub hlwb noj qab haus huv

Qee cov as-ham thiab bioactive tebchaw nyob rau hauv cov zaub cruciferous no qeeb lub hlwb poob qis thiab txhawb kev noj qab haus huv lub hlwb thiab paj hlwb ua haujlwm.

Kev tshawb fawb ntawm 960 cov neeg laus, zaub cob pob Nws tau pom tias ib tug noj ib hnub ntawm cov zaub ntsuab tsaus xws li

Tsis tas li ntawd, ib qho kev tshawb fawb tsiaj tau pom tias cov nas uas kho nrog kaempferol, cov khoom sib xyaw hauv cov zaub, muaj qhov txo qis ntawm cerebral palsy thiab txo cov paj hlwb tom qab qhov xwm txheej zoo li mob stroke.

Broccoli slows txoj kev laus

Cov txheej txheem kev laus feem ntau tshwm sim los ntawm kev ntxhov siab oxidative thiab txo cov metabolism hauv lub neej.

Txawm hais tias kev laus yog cov txheej txheem ntuj tsim nyog, kev noj zaub mov zoo, cov kab mob uas muaj hnub nyoog, kev qhia caj ces thiab kev loj hlob ua lub luag haujlwm tseem ceeb hauv kev ncua kev laus.

Kev tshawb fawb, zaub cob pob Txoj kev tshawb no qhia tau hais tias sulforaphane, ib qho tseem ceeb bioactive compound, tej zaum yuav muaj peev xwm ua kom qeeb cov txheej txheem biochemical ntawm kev laus los ntawm kev ua kom cov kab mob antioxidant.

Txhim khu kev tiv thaiv

Tib neeg lub cev tiv thaiv kab mob yog qhov nyuaj thiab xav tau ntau cov as-ham kom ua haujlwm zoo.

C vitaminyog arguably cov khoom noj tseem ceeb tshaj plaws rau kev tiv thaiv kab mob thiab zaub cob pobkuj tseem muaj nyob rau hauv siab feem. Kev tshawb fawb pom tau tias vitamin C ua lub luag haujlwm hauv kev tiv thaiv thiab kho ntau yam kab mob. 

Feem ntau, cov vitamin C feem ntau xav tias yog nyob rau hauv txiv kab ntxwv, txawm hais tias zaub cob pob yeej tsis tuaj yeem raug saib xyuas hauv qhov no - ib nrab khob noj (78 grams) ntawm siav muaj 84% ​​ntawm kev noj txhua hnub rau cov vitamin no.

Txhawb kev kho hniav thiab qhov ncauj

zaub cob pobMuaj ntau yam khoom noj uas paub txog kev noj qab haus huv ntawm qhov ncauj thiab tiv thaiv kab mob hniav.

Zaub, vitamin C thiab calciumNws yog ib qho zoo ntawm cov hmoov nplej thiab ob qho tib si txo qhov kev pheej hmoo ntawm kab mob periodontal.

Noj broccoli nyoos Raws li qee qhov chaw, nws txo cov quav hniav thiab pab kom hniav dawb. Txawm li cas los xij, tsis muaj cov ntaub ntawv tshawb fawb pom tseeb los txhawb qhov no.

Txhawb cov pob txha noj qab haus huv thiab pob qij txha

Muaj ntau cov as-ham hauv cov zaub no pob txha noj qab haus huvNws paub tias yuav txhawb cov pob txha noj qab haus huv thiab tiv thaiv cov pob txha cuam tshuam.

Zaub, zoo vitamin K thiab calcium, ob qho khoom noj tseem ceeb rau kev tswj cov pob txha kom muaj zog, noj qab nyob zoo.

Nws tseem yog qhov tseem ceeb rau cov pob txha noj qab haus huv. phosphorus, Nws kuj muaj zinc, vitamins A thiab C.

Kev tshawb nrhiav tube zaub cob pob Nws qhia tau hais tias sulforaphane nyob rau hauv nws yuav pab tiv thaiv osteoarthritis.

Tiv thaiv daim tawv nqaij los ntawm lub hnub puas tsuaj

Kev mob qog nqaij hlav ntawm daim tawv nqaij tau nce siab, ib feem vim yog txheej txheej ozone puas thiab raug ultraviolet (UV) rays.

Kev tshawb fawb qhia tau hais tias cov tshuaj bioactive hauv cov zaub no tuaj yeem tiv thaiv UV hluav taws xob puas tsuaj uas ua rau mob qog noj ntshav. 

Tib neeg kev tshawb fawb, tom qab raug tshav ntuj broccoli extractNws tau raug pom tias sage muaj kev tiv thaiv tseem ceeb tiv thaiv daim tawv nqaij puas thiab mob qog noj ntshav.

Cov txiaj ntsig ntawm Noj Broccoli Thaum Cev Xeeb Tub

Lub cev xav tau ntau cov vitamins, minerals thiab proteins thaum cev xeeb tub los txhawb tus menyuam thiab leej niam.

zaub cob pob Nws yog qhov zoo ntawm cov vitamins B - uas yog, nws muaj vitamin B9, tseem hu ua folate. Folate yog ib qho khoom noj tseem ceeb rau kev loj hlob ntawm fetal hlwb thiab txha caj qaum. 

Kev noj cov zaub mov nplua nuj folate tsis tu ncua yog qhov zoo rau kev noj qab haus huv ntawm cev xeeb tub.

Tsis tas li ntawd, qee qhov kev tshawb fawb tsiaj tau pom tias leej niam zaub cob pobTxoj kev tshawb no qhia tau hais tias nws tuaj yeem pab txhawb kev noj qab haus huv kev paub txog kev loj hlob ntawm tus menyuam mos.

Dab tsi yog qhov phom sij ntawm Broccoli?

zaub cob pob Feem ntau nws yog ib qho khoom noj uas muaj kev tiv thaiv zoo thiab tuaj yeem noj tau los ntawm txhua tus. Txawm li cas los xij, hauv qee tus neeg nws tsis tshua muaj broccoli ua xua yog pom. Cov neeg no yuav tsum nyob deb ntawm cov zaub no.

zaub cob pob goitrogensNws yog ib qho ntawm cov khoom noj uas ua rau kab mob goiter. Cov khoom noj lossis cov khoom no txo ​​qis cov thyroid hormones hauv cov ntshav, ua rau cov thyroid caj pas ua haujlwm ntau dua. 

Tej zaum yuav ua rau muaj kev phom sij rau cov neeg uas muaj cov thyroid caj pas rhiab heev. Ua zaub thiab cua sov txo cov teebmeem no.

Cov neeg uas siv cov ntshav thinners, zaub cob pob yuav tsum tau mus ntsib kws kho mob ua ntej noj. Vim tias cov zaub muaj vitamin K siab tuaj yeem cuam tshuam nrog tshuaj.

Cov lus qhia thiab cov ntaub ntawv siv tau ntawm Broccoli

- Thaum muas broccoli, xyuas kom cov stems muaj zog thiab sab saum toj yog nruj.

 - Khaws rau hauv lub tub yees yam tsis tau ntxuav thiab qhib lub qhov ncauj ntawm lub hnab.

 - Noj cov zaub tsis pub dhau 2 hnub thiaj li yuav qab.

 - Koj tuaj yeem noj broccoli nyoos hauv zaub nyoos lossis siav. Txawm li cas los xij, kev ua noj ua haus txo nws cov kab mob qog noj ntshav.

- Yog tias koj yuav ua noj, txiav cov stems thiab cais cov paj. Boil nws txaus kom lo thaum koj txhuam nws nrog rab rawg thiab ceev faj kom tsis txhob tawv.

Broccoli puas tuaj yeem noj nyoos?

Feem ntau noj siav, broccoli yog zaub mov zoo. Nws tseem tuaj yeem noj nyoos. Yuav kom noj broccoli nyoos, ua ntej ntawm tag nrho cov, nws yog tsim nyog los ntxuav thiab ntxuav nws zoo heev. Tom qab ntxuav kom huv si, maj mam so cov broccoli nrog ib daim ntawv phuam kom txog thaum nws qhuav tag.

Siv rab riam ntse, txiav cov broccoli florets los ntawm lub ntsiab qia mus rau hauv qhov me me.

Nws zoo kawg nkaus noj ob lub paj thiab qia. Txawm li cas los xij, cov stems yog qhov nyuaj heev rau zom. Qhov finer lub stems raug txiav, qhov yooj yim dua lawv zom.

Nyob rau theem no, koj tuaj yeem haus broccoli nrog cov kua zaub los yog kua ntses nrog yogurt.

Kev ua noj ua haus cuam tshuam rau cov khoom noj khoom haus ntawm broccoli 

Qee txoj kev ua noj ua haus tuaj yeem txo qee cov as-ham hauv broccoli. Piv txwv li, broccoli yog qhov zoo tshaj plaws ntawm vitamin C. Vitamin C yog cov vitamin rhiab heev thiab nws cov ntsiab lus tuaj yeem sib txawv heev nyob ntawm txoj kev ua noj.

Ib txoj kev tshawb nrhiav pom tias kib los yog boiling broccoli txo nws cov vitamin C cov ntsiab lus los ntawm 38% thiab 33%, feem.

Lwm txoj kev tshawb fawb tau sau tseg tias microwaving, boiling, thiab kib ua rau poob loj hauv vitamin C thiab chlorophyll, ib qho kev noj qab haus huv-boosting pigment uas muab broccoli nws cov xim ntsuab.

Steaming broccoli muab qhov khaws cia siab tshaj plaws ntawm cov as-ham piv rau lwm txoj kev ua noj tau hais.

Broccoli kuj yog nplua nuj nyob rau hauv natural plant compound sulforaphane. Sulforaphane txuas nrog ntau yam txiaj ntsig kev noj qab haus huv thiab pab tiv thaiv kab mob plawv, mob qog noj ntshav, ntshav qab zib thiab teeb meem digestive.

Peb lub cev nqus sulforaphane yooj yim dua los ntawm broccoli nyoos dua los ntawm broccoli siav. Txawm li cas los xij, ua noj broccoli kuj muaj nws cov txiaj ntsig. Piv txwv li, ua noj ua haus ua rau kom muaj kev ua haujlwm antioxidant ntawm broccoli.

Ua noj broccoli nce nws cov ntsiab lus ntawm carotenoids, uas yog cov txiaj ntsig antioxidants uas pab tiv thaiv kab mob thiab txhawb kev tiv thaiv kab mob.

Tej zaum yuav ua rau muaj roj lossis tsam plab 

Noj broccoli nyoos tsis tshua muaj kev pheej hmoo. Tab sis zoo li feem ntau cov zaub hauv tsev neeg cruciferous, broccoli, ob qho tib si nyoos thiab siav, tuaj yeem ua rau muaj roj ntau dhau los yog tsam plab hauv qee tus neeg.

Broccoli tuaj yeem ua rau mob plab zom mov, tshwj xeeb tshaj yog rau cov neeg uas muaj mob plab plob tsis so tswj (IBS).

Qhov no yog vim nws cov fiber ntau thiab FODMAP cov ntsiab lus. FODMAPs (fermentable oligo-, di-, mono-saccharides, thiab polyols) yog cov tsis zoo absorbed luv-chain carbohydrates ib txwm pom muaj nyob rau hauv cruciferous zaub xws li broccoli.

Hauv cov tib neeg uas muaj IBS, cov FODMAPs uas tsis tau nqus tau tuaj yeem txav mus rau hauv txoj hnyuv, ua rau muaj roj ntau dhau lossis tsam plab.

Nws tsis paub meej tias qee txoj kev ua noj tuaj yeem cuam tshuam rau FODMAP cov ntsiab lus ntawm cov khoom noj. Tseem, ua noj broccoli pab soften cov tawv ntoo fibers. 

Broccoli noj qab nyob zoo thaum noj nyoos thiab siav

Broccoli yog ib qho kev xaiv noj qab haus huv tsis hais nws tau npaj li cas. Ob qho tib si siav thiab nyoos broccoli muab cov khoom noj muaj txiaj ntsig zoo uas muaj fiber ntau, antioxidants, thiab cov vitamins thiab minerals tseem ceeb. Txhawm rau sau nws cov txiaj ntsig kev noj qab haus huv, nws yog qhov zoo tshaj plaws noj zaub paj broccoli ob qho tib si nyoos thiab siav.

Broccoli thiab Cauliflower Uas Noj Qab Haus Huv?

broccoli thiab caulifloweryog cruciferous, feem ntau muab piv rau ib leeg.

Txawm hais tias ob leeg koom nrog tib tsev neeg cog, lawv kuj muaj qee qhov sib xws ntawm cov khoom noj khoom haus thiab kev noj qab haus huv. Txawm li cas los xij, tseem muaj qhov sib txawv tseem ceeb ntawm lawv.

Cauliflower thiab Broccoli Qhov txawv, Zoo sib xws

broccoli thiab cauliflowerNws muaj calories tsawg thiab ntim nrog ntau yam tseem ceeb ntawm cov vitamins thiab minerals.

Ob leeg tshwj xeeb tshaj yog muaj fiber ntau, yog ib qho tseem ceeb ntawm cov khoom noj uas txhawb cov ntshav qab zib tswj thiab lub plawv noj qab haus huv. Nws muaj cov vitamin C zoo, uas muaj feem xyuam rau kev tsim cov pob txha, kev tiv thaiv kab mob thiab kho qhov txhab.

Lawv kuj muaj ntau ntau lwm cov micronutrients, suav nrog folate, potassium, tooj liab, thiab manganese.

Broccoli thiab cauliflower Kev sib piv ntawm cov nqi khoom noj khoom haus:

Txawm hais tias muaj ntau yam khoom noj zoo sib xws ntawm ob qho zaub, kuj muaj qee qhov sib txawv.

Piv txwv li, thaum broccoli muaj ntau cov vitamins C thiab K, pob zaub paj muab me ntsis pantothenic acid thiab vitamin B6.

Txawm hais tias qhov sib txawv me me no, ob qho tib si noj qab nyob zoo thiab noj qab nyob zoo.

Broccoli los yog Cauliflower - Uas Noj Qab Haus Huv?

broccoli thiab cauliflower Muaj qee qhov sib txawv me me ntawm lawv, tshwj xeeb tshaj yog hais txog cov txiaj ntsig kev noj qab haus huv, cov as-ham, thiab antioxidants. Txawm li cas los xij, ob qho tib si noj qab nyob zoo, noj qab haus huv thiab ntau yam.

Ob peb servings ib lub lim tiam, nrog rau cov zaub mov zoo li txiv lws suav, spinach, asparagus, thiab zucchini broccoli thiab cauliflower yuav tsum noj.