Broccoli ndi chiyani, ma calories angati? Ubwino, Zowopsa ndi Kufunika Kwazakudya

burokoliamatchedwa masamba apamwamba chifukwa cha thanzi lawo labwino. kabichi, kolifulawa ndi Brussels imamera zikugwirizana ndi. “Brassica oleracea Ndi ya zomera zomwe zimadziwika kuti

Ndi masamba omwe ali ndi thanzi labwino chifukwa ali ndi mavitamini ndi minerals ofunika monga mavitamini C ndi K, iron ndi potaziyamu. Lilinso ndi mapuloteni ambiri kuposa masamba ambiri.

Pali zabwino zambiri za broccoli zomwe mungadye zosaphika, zophika kapena zophika. 

 Zakudya ndi Kalori Mtengo wa Broccoli

Ubwino wina waukulu wa ndiwo zamasamba ndizopatsa thanzi. Zimadzaza ndi mavitamini osiyanasiyana, mchere, fiber ndi mankhwala ena a bioactive. 91 chikho (XNUMX magalamu) yaiwisi mtengo wa broccoli zili motere:

Zakudya: 6 g

Mapuloteni: 2.6 gramu

mafuta: 0.3 g

CHIKWANGWANI: 2.4 g

Vitamini C: 135% ya RDI

Vitamini A: 11% ya RDI

Vitamini K: 116% ya RDI

Vitamini B9 (Folate): 14% ya RDI

Potaziyamu: 8% ya RDI

Phosphorus: 6% ya RDI

Selenium: 3% ya RDI

Zamasamba zimatha kudyedwa zophikidwa kapena zosaphika - zonse zimakhala zathanzi koma zimakhala ndi michere yosiyana.

Njira zosiyanasiyana zophikira monga kuwira, ma microwaving, chipwirikiti-kuwotcha ndi steaming amasintha kaphatikizidwe kazakudya zamasamba, makamaka pokhudzana ndi kuchepa kwa vitamini C komanso mapuloteni osungunuka ndi shuga. Kutentha kumakhala ndi zotsatira zoyipa zochepa.

Komabe, broccoli yaiwisi kapena yophika ndi gwero labwino kwambiri la vitamini C. 78 magalamu a broccoli wophika amapereka 84% ya ndalama zomwe amalangizidwa tsiku lililonse - ndiye theka limodzi. lalanjewofanana ndi vitamini C

Broccoli Vitamini, Mineral and Protein Value

Muli madzi pafupifupi 90%. zopatsa mphamvu za broccoli Ndi masamba otsika. 100 magalamu amapereka 34 zopatsa mphamvu.

zimam'patsa

carbs mu broccoli Amakhala makamaka ndi CHIKWANGWANI ndi shuga. Ma carbohydrate onse ali ndi magalamu 3.5 pa chikho. 

Miyoyo

Miyoyondi mbali yofunika ya moyo wathanzi. Kwa thanzi la m'mimba, kupewa matenda osiyanasiyana komanso kuchepa thupi, zakudya zamafuta ziyenera kukhala zokonda.

1 chikho (91 magalamu) broccoli yaiwisi Muli 2.4 magalamu a CHIKWANGWANI. Mlingo uwu ndi wofanana ndi 5-10% ya chakudya cha tsiku ndi tsiku cha fiber.

Kuchuluka kwa protein ya broccoli

Mapuloteni ndiye chomangira cha thupi. Ndikofunikira pakusamalira, kukula ndi kukonzanso kwa thupi. Poyerekeza ndi masamba ena omwe amadyedwa kwambiri kuchuluka kwa mapuloteni mu broccoli ndi zochuluka. (29% ya kulemera kwake kouma)

Mavitamini ndi Minerals

Broccoli imakhala ndi mavitamini ndi minerals osiyanasiyana. Zofala kwambiri ndi:

Vitamini C

Lili ndi ntchito zofunika pa thanzi la khungu ndi chitetezo cha mthupi. Vitamini C ndi antioxidant. 45 magalamu a broccoli yaiwisi amakwaniritsa 75% ya zofunika za tsiku ndi tsiku za vitamini C.

Vitamini K1

Lili ndi vitamini K1 wochuluka, womwe ndi wofunikira kuti mafupa akhale ndi thanzi labwino komanso kuti magazi atseke.

Folate (vitamini B9)

makamaka mimba Folate, yomwe ili yofunikira kwambiri panthawiyi, imatenga nawo mbali pantchito monga kukula kwa minofu ndi kusinthika kwa maselo.

potaziyamu

Mchere wofunikirawu ndi wofunikira pakuwongolera kuthamanga kwa magazi komanso kupewa matenda amtima.

Manganese

Chotsatira ichi mumbewu zonse, nyembazopezeka mu zipatso ndi ndiwo zamasamba.

chitsulo

Chigawochi, chomwe chimanyamula mpweya kupita ku maselo ofiira a magazi, chimakhala ndi ntchito zofunika.

Lilinso ndi mavitamini ndi mchere wochepa. M'malo mwake, broccoli ili ndi zinthu zochepa zomwe ndizofunikira pathupi.

Zomera Zina Zopezeka mu Broccoli

Pokhala ndi maubwino ambiri azaumoyo, broccoli imakhalanso ndi ma antioxidants ndi mitundu yosiyanasiyana ya zomera.

Sulforaphane

Ndiwochulukira kwambiri komanso wokhazikika pamasamba. Ili ndi ntchito yopereka chitetezo ku khansa.

Indole 3 carbinol

Chodziwika kuti chimateteza khansa, mankhwalawa ali ndi zakudya zapadera.

carotenoids

Zopindulitsa pa thanzi la maso lutein ndi zeaxanthin, beta-carotene Lili.

Kaempferol

Ndi antioxidant yokhala ndi zoteteza ku thanzi la mtima, khansa, kutupa ndi ziwengo.

quercetin

Ndi antioxidant yomwe imachepetsa kuthamanga kwa magazi mwa anthu omwe ali ndi kuthamanga kwa magazi.

Kodi Ubwino Wa Broccoli Ndi Chiyani?

Lili ndi ma antioxidants amphamvu

Ma antioxidant omwe ali mumasamba ndiye gwero lalikulu lazabwino zake.

Maantibayotikindi mamolekyu omwe amalepheretsa kapena kuchepetsa kuwonongeka kwa maselo chifukwa cha ma free radicals. Izi zimapereka chitetezo pa thanzi lonse, komanso kuchepetsa kutupa m'thupi.

burokoli, antioxidant wamphamvu panthawi ya chimbudzi sulforaphane Ili ndi kuchuluka kwa glucophanphan, chinthu chomwe chimasinthidwa kukhala

Kafukufuku wamachubu ndi nyama akuwonetsa kuti sulforaphane ili ndi maubwino azaumoyo, monga kutsitsa shuga wamagazi ndi cholesterol, kuchepetsa kupsinjika kwa okosijeni komanso kupewa kukula kwa matenda osatha.

Zamasamba zimakhalanso ndi antioxidants lutein ndi zeaxanthin, zomwe zimatha kuteteza kupsinjika kwa okosijeni komanso kuwonongeka kwa ma cell m'maso.

Ma bioactive mankhwala omwe ali nawo amachepetsa kutupa

burokoli Lili ndi mankhwala osiyanasiyana omwe amadziwika kuti amachepetsa kutupa m'thupi. Chimodzi mwa izi ndi kaempferol, flavonoid yomwe yawonetsa mphamvu yoletsa kutupa m'maphunziro a nyama ndi mayeso a chubu.

Kafukufuku wochepa wa anthu ogwiritsa ntchito fodya, kudya broccoliadawulula kuti n idapangitsa kuchepa kwakukulu kwa zizindikiro za kutupa.

Amapereka chitetezo ku mitundu ina ya khansa

burokoli Masamba a Cruciferous monga masamba a cruciferous amakhala ndi zinthu zingapo zomwe zimatha kuchepetsa kuwonongeka kwa ma cell chifukwa cha matenda osatha.

Kafukufuku wambiri wasonyeza kuti kudya masamba a cruciferous kungateteze ku mitundu ina ya khansa:

– Chifuwa

- Prostate

- M'mimba / m'mimba

- Colorectal

- Impso

- Khansa ya chikhodzodzo

Amapereka kuwongolera shuga m'magazi

kudya broccoliAmathandizira kuwongolera shuga m'magazi mwa anthu odwala matenda ashuga. Phinduli limagwirizana ndi antioxidant zomwe zili mumasamba.

Kafukufuku wina wa anthu anali mwa anthu omwe ali ndi matenda a shuga a mtundu wa 2 omwe amadya masambawa tsiku lililonse kwa mwezi umodzi. insulin kukanaadawonetsa kuchepa kwakukulu mu

Masamba ndi abwino CHIKWANGWANI ndiye gwero. Malinga ndi kafukufuku wina, kumwa mopitirira muyeso kumachepetsa shuga m’magazi.

Imathandizira thanzi la mtima

Maphunziro ambiri, burokoliZimasonyeza kuti thanzi la mtima likhoza kuthandizira thanzi la mtima m'njira zingapo.

"Bad" LDL cholesterol ndi triglycerides Kukwera kwa magazi ndi chiopsezo chachikulu cha matenda a mtima.

Phunziro limodzi, la ufa mapiritsi a broccoli adapeza kuti triglyceride ndi "zoyipa" za LDL cholesterol zidachepetsedwa kwambiri, pomwe milingo ya "zabwino" ya HDL cholesterol idawonjezeka mwa anthu omwe amathandizidwa ndi

Kafukufuku wina amathandizira lingaliro loti ma antioxidants enieni omwe ali mumasamba atha kuchepetsa chiopsezo cha matenda a mtima.

Amachepetsa kudzimbidwa

burokoliali olemera mu fiber ndi antioxidants - zonsezi zimathandizira kugwira ntchito kwamatumbo athanzi komanso thanzi labwino.

Kukhazikika kwamatumbo komanso kukhala ndi mabakiteriya athanzi athanzi m'matumbo ndi zinthu ziwiri zofunika pakukula kwamatumbo. burokoli Kudya zakudya zokhala ndi fibrous ndi antioxidant, monga izi, zimathandiza kuti matumbo asamagwire bwino, zomwe zimathandiza kuchepetsa matenda akuluakulu omwe amakhudza anthu ambiri, monga kudzimbidwa.

Imathandizira thanzi la ubongo

Zakudya zina ndi ma bioactive mankhwala mu masamba a cruciferous amachepetsa kuchepa kwa malingaliro ndikuthandizira thanzi labwino laubongo ndi minofu yamanjenje.

Kafukufuku wa achikulire 960, burokoli Zapezeka kuti mmodzi kutumikira tsiku mdima wobiriwira masamba monga

Kuonjezera apo, kafukufuku wa zinyama adawonetsa kuti mbewa zomwe zimagwiritsidwa ntchito ndi kaempferol, zomwe zili m'masamba, zinali ndi chiwerengero chochepa cha cerebral palsy ndi kuchepa kwa minofu yamanjenje pambuyo pa chochitika chonga sitiroko.

Broccoli amachepetsa ukalamba

Kukalamba kumachitika makamaka chifukwa cha kupsinjika kwa okosijeni komanso kuchepa kwa kagayidwe kachakudya pa moyo wonse.

Ngakhale kuti ukalamba ndi njira yachilengedwe yosapeŵeka, khalidwe la zakudya, matenda okhudzana ndi zaka, maonekedwe a majini ndi chitukuko zimagwira ntchito yofunika kwambiri pakukulitsa ukalamba.

Maphunziro, burokoli Kafukufukuyu akuwonetsa kuti sulforaphane, gawo lofunikira kwambiri la bioactive, litha kukhala ndi mphamvu yochepetsera kukalamba kwachilengedwe powonjezera mafotokozedwe amtundu wa antioxidant.

Kumalimbitsa chitetezo chokwanira

Chitetezo cha mthupi cha munthu ndi chovuta ndipo chimafuna zakudya zambiri kuti zigwire ntchito bwino.

Vitamini Cmosakayikira ndi michere yofunika kwambiri pakugwira ntchito kwa chitetezo chamthupi komanso burokoliimapezekanso mochuluka. Kafukufuku akuwonetsa kuti vitamini C imathandizira kupewa komanso kuchiza matenda osiyanasiyana. 

Kawirikawiri, vitamini C wambiri amaganiziridwa kuti ali mu malalanje, ngakhale burokoli Sitinganyalanyazidwe pankhaniyi - kapu ya theka (78 magalamu) yophika imakhala ndi 84% ya chakudya cha tsiku ndi tsiku cha vitaminiyi.

Imathandizira thanzi la mano ndi mkamwa

burokoliLili ndi michere yambiri yomwe imadziwika kuti imathandizira thanzi la mkamwa komanso kupewa matenda a mano.

Masamba, Vitamini C ndi kashiamuNdi gwero labwino la ufa ndipo zonsezi zimachepetsa chiopsezo cha matenda a periodontal.

Kudya broccoli yaiwisi Malinga ndi magwero ena, amachepetsa kutsekeka kwa mano ndipo amathandiza kuyeretsa mano. Komabe, palibe deta yotsimikizika yasayansi yotsimikizira izi.

Amathandizira thanzi la mafupa ndi mafupa

Zakudya zambiri zamasamba thanzi la mafupaAmadziwika kuti amathandizira thanzi la mafupa komanso kupewa matenda okhudzana ndi mafupa.

Masamba, ndi abwino vitamini K ndi calcium, zinthu ziwiri zofunika kuti mafupa akhale amphamvu, athanzi.

Ndiwofunikanso kuti mafupa akhale athanzi. phosphorous, Lilinso ndi zinc, mavitamini A ndi C.

Phunziro la test tube burokoli Zikuwonetsa kuti sulforaphane yomwe ilimo itha kuthandiza kupewa osteoarthritis.

Amateteza khungu ku dzuwa

Khansara yapakhungu ikuchulukirachulukira, mwina chifukwa cha kuwonongeka kwa ozoni wosanjikiza komanso kukhudzana ndi cheza cha ultraviolet (UV).

Kafukufuku akuwonetsa kuti ma bioactive pamasamba awa amatha kuteteza ku kuwonongeka kwa ma radiation a UV komwe kumayambitsa khansa yapakhungu. 

Maphunziro a anthu, atatha kukhudzidwa ndi dzuwa broccoli kuchotsaZasonyezedwa kuti sage imakhala ndi chitetezo chachikulu pakhungu ndi chitukuko cha khansa.

Ubwino Wodya Broccoli Panthawi Yoyembekezera

Thupi limafunikira mavitamini ambiri, mchere ndi zomanga thupi pa nthawi yapakati kuti zithandizire mwana ndi mayi.

burokoli Ndi gwero labwino la mavitamini B - ndiko kuti, lili ndi vitamini B9, wotchedwanso folate. Folate ndi yofunika kwambiri pakukula kwa ubongo wa fetal ndi msana. 

Kudya pafupipafupi zakudya zokhala ndi folate ndizopindulitsa pakukula kwabwino kwa mimba.

Kuonjezera apo, maphunziro ena a zinyama asonyeza kuti amayi burokoliKafukufukuyu akuwonetsa kuti amathandizira kukula kwachidziwitso kwabwino kwa mwana wakhanda.

Kodi Zowopsa za Broccoli Ndi Chiyani?

burokoli Nthawi zambiri ndi chakudya chololedwa bwino ndipo chikhoza kudyedwa ndi aliyense. Koma mwa anthu ena ndi osowa chifuwa cha broccoli zikuwoneka. Anthu awa asakhale kutali ndi ndiwo zamasamba.

burokoli goitrogenNdi chimodzi mwa zakudya zomwe zimayambitsa matenda a goiter. Zakudya kapena zinthu izi zimachepetsa kuchuluka kwa mahomoni a chithokomiro m'magazi, zomwe zimapangitsa kuti chithokomiro chizigwira ntchito kwambiri. 

Zitha kuwononga anthu omwe ali ndi vuto la chithokomiro. Kuphika masamba ndi kutentha kumachepetsa zotsatirazi.

Omwe amagwiritsa ntchito zochepetsera magazi, burokoli ayenera kukaonana ndi dokotala musanadye. Chifukwa masamba ochuluka a vitamini K amatha kuyanjana ndi mankhwala.

Malangizo ndi Zothandiza pa Broccoli

- Pogula broccoli, onetsetsani kuti tsinde ndi lolimba ndipo pamwamba ndi lolimba.

 - Sungani mufiriji osasamba komanso ndi chikwama chotsegula kukamwa.

 - Idyani masambawo pasanathe masiku awiri kuti akhale okoma.

 - Mutha kudya broccoli yaiwisi mu saladi kapena yophikidwa. Komabe, kuphika kumachepetsa mphamvu yake yopha khansa.

- Ngati muphika, dulani tsinde ndikulekanitsa maluwa. Wiritsani mokwanira kuti mumamatire pamene mukugwedeza ndi mphanda ndipo samalani kuti musavutike.

Kodi Broccoli Angadye Yaiwisi?

Nthawi zambiri amadyedwa yophikidwa, broccoli ndi masamba opatsa thanzi. Ikhozanso kudyedwa yaiwisi. Kuti mudye broccoli yaiwisi, choyamba, m'pofunika kutsuka ndikuyeretsa bwino kwambiri. Mukatsuka bwino, pukutani pang'onopang'ono broccoli ndi thaulo la pepala mpaka itauma.

Pogwiritsa ntchito mpeni wakuthwa, dulani maluwa a broccoli kuchokera patsinde lalikulu kukhala zidutswa zoluma.

Ndi bwino kudya duwa ndi tsinde. Komabe, tsinde ndizovuta kwambiri kutafuna. Pamene tsinde zimadulidwa bwino, zimakhala zosavuta kutafuna.

Panthawi imeneyi, mukhoza kudya broccoli ndi msuzi wa masamba kapena msuzi ndi yogurt.

Kuphika kumakhudza zakudya zomwe zili mu broccoli 

Njira zina zophikira zimatha kuchepetsa zakudya zina mu broccoli. Mwachitsanzo, broccoli ndi gwero labwino kwambiri la vitamini C. Vitamini C ndi vitamini yomwe imakhudzidwa ndi kutentha ndipo zomwe zimakhalapo zimatha kusiyana kwambiri malinga ndi njira yophikira.

Kafukufuku wina adapeza kuti kukazinga kapena kuwira broccoli kunachepetsa kuchuluka kwa vitamini C ndi 38% ndi 33%, motsatana.

Kafukufuku wina adawonetsa kuti kutenthetsa pang'ono, kuwiritsa, ndi kukazinga kunataya kwambiri vitamini C ndi chlorophyll, pigment yolimbikitsa thanzi yomwe imapatsa broccoli mtundu wake wobiriwira.

Kuwotcha broccoli kumapereka kusungirako kwambiri kwa michere iyi poyerekeza ndi njira zina zophikira zomwe zatchulidwa.

Broccoli ilinso ndi chomera chachilengedwe cha sulforaphane. Sulforaphane imalumikizidwa ndi maubwino osiyanasiyana azaumoyo ndipo imathandizira kuteteza ku matenda amtima, khansa, shuga komanso kugaya chakudya.

Matupi athu amamwa sulforaphane mosavuta kuchokera ku broccoli yaiwisi kuposa broccoli yophika. Komabe, kuphika broccoli kumakhalanso ndi ubwino wake. Mwachitsanzo, kuphika kumawonjezera antioxidant ntchito ya broccoli.

Kuphika broccoli kumawonjezera zomwe zili mu carotenoids, zomwe zimapindulitsa antioxidants zomwe zimathandiza kupewa matenda komanso kulimbikitsa chitetezo cha mthupi.

Zingayambitse gasi kapena kutupa 

Kudya broccoli yaiwisi kumakhala ndi chiopsezo chochepa. Koma monga ndiwo zamasamba zambiri m'banja la cruciferous, broccoli, zonse zaiwisi komanso zophikidwa, zimatha kuyambitsa mpweya wambiri kapena kutupa mwa anthu ena.

Broccoli ikhoza kuyambitsa kupsinjika kwa m'mimba, makamaka kwa anthu omwe ali ndi matenda opweteka a m'mimba (IBS).

Izi ndichifukwa cha kuchuluka kwa fiber ndi FODMAP. FODMAPs (fermentable oligo-, di-, mono-saccharides, ndi polyols) ndi zakudya zamafuta ochepa zomwe zimapezeka mwachilengedwe m'masamba a cruciferous monga broccoli.

Kwa anthu omwe ali ndi IBS, ma FODMAP osagwiritsidwa ntchito amatha kusamukira ku colon, kuchititsa mpweya wochuluka kapena kuphulika.

Sizikudziwika ngati njira zina zophikira zingakhudze zakudya za FODMAP. Komabe, kuphika broccoli kumathandiza kufewetsa ulusi wolimba wa mbewu. 

Broccoli imakhala yathanzi ikadyedwa yaiwisi komanso yophikidwa

Broccoli ndi chisankho chabwino posatengera momwe amakonzera. Broccoli yophikidwa komanso yaiwisi imapereka mbiri yazakudya zopindulitsa zokhala ndi fiber, antioxidants, ndi mavitamini ndi mchere wofunikira. Kuti mupindule ndi thanzi lake, ndi bwino kudya broccoli yaiwisi komanso yophika.

Broccoli ndi Kolifulawa Ndi Chiyani Chabwino Kwambiri?

broccoli ndi kolifulawandi cruciferous, nthawi zambiri poyerekeza wina ndi mzake.

Ngakhale kuti onsewa ndi a banja limodzi la zomera, amagawananso zofanana pazakudya komanso thanzi. Komabe, palinso kusiyana kwakukulu pakati pawo.

Kusiyanasiyana kwa Kolifulawa ndi Broccoli, Zofanana

broccoli ndi kolifulawaZili ndi zopatsa mphamvu zochepa ndipo zimakhala ndi mavitamini ndi minerals osiyanasiyana.

Zonsezi zimakhala ndi fiber yambiri, michere yofunika kwambiri yomwe imathandizira kuwongolera shuga wamagazi komanso thanzi la mtima. Lili ndi vitamini C wambiri, womwe umagwirizana ndi mapangidwe a mafupa, chitetezo cha mthupi komanso kuchiritsa mabala.

Amakhalanso olemera mu ma micronutrients ena angapo, kuphatikizapo folate, potaziyamu, mkuwa, ndi manganese.

Broccoli ndi kolifulawa Kufananiza pazakudya:

Ngakhale pali kufanana kwa zakudya pakati pa masamba awiriwa, palinso zosiyana.

Mwachitsanzo, pamene broccoli ili ndi mavitamini C ndi K ambiri, kolifulawa amapereka pang'ono pantothenic acid ndi vitamini B6.

Ngakhale kuti pali kusiyana kwakung'ono, zonse ziri zathanzi komanso zopatsa thanzi.

Broccoli kapena Kolifulawa - Ndi Uti Wathanzi?

broccoli ndi kolifulawa Pali kusiyana kochepa pang'ono pakati pawo, makamaka ponena za ubwino wathanzi, zakudya, ndi antioxidants. Komabe, zonsezi ndi zathanzi, zopatsa thanzi komanso zosunthika.

Zakudya zingapo pa sabata, pamodzi ndi masamba obiriwira monga tomato, sipinachi, katsitsumzukwa, ndi zukini. broccoli ndi kolifulawa ayenera kudya.