Chii chinonzi Broccoli, Mangani Macalorie? Benefits, Kukuvadza uye Nutritional Value

broccoliinonzi super miriwo nokuda kwehutano hwayo hunobatsira. kabichi, koliflower uye Brussels inomera ine hukama ne. “Brassica oleracea Ndeyemhando yemiti inozivikanwa se

Muriwo une hutano hwepamusoro nekuti une mavhitamini akakosha nemaminerals akadai sevhitamini C neK, iron uye potassium minerals. Iinewo mapuroteni akawanda kupfuura miriwo yakawanda.

Kune akawanda mabhenefiti ehutano e broccoli aunogona kudya mbishi, yakabikwa kana yakabikwa. 

 Nutrition uye Calorie Kukosha kweBroccoli

Imwe yemabhenefiti makuru emiriwo ndeyekudya kwavo. Iyo yakazara neyakasiyana-siyana mavhitamini, zvicherwa, fiber uye mamwe bioactive komisheni. Kapu imwe (91 gramu) mbishi broccoli values zviri sezvinotevera:

Carbs: 6 gramu

Mapuroteni: 2.6 gramu

Mafuta: 0.3 gramu

Fiber: 2.4 gramu

Vitamin C: 135% yeRDI

Vitamin A: 11% yeRDI

Vitamin K: 116% yeRDI

Vitamin B9 (Folate): 14% yeRDI

Potassium: 8% yeRDI

Phosphorus: 6% yeRDI

Selenium: 3% yeRDI

Muriwo unogona kudyiwa wakabikwa kana mbishi - ose ane hutano hwakakwana asi ane hunhu hwakasiyana.

Nzira dzakasiyana dzekubikisa dzakadai sekubika, microwaving, kubvongodza uye kupisa zvinoshandura kuumbwa kwekudya kwemuriwo, kunyanya maererano nekuderedzwa kwevhitamini C pamwe neprotein inonyungudika uye shuga. Kusvira kune zvishoma zvakashata zvinokanganisa.

Zvakadaro, broccoli mbishi kana yakabikwa ndiyo yakanakisa sosi yevhitamini C. 78 gramu ye broccoli yakabikwa inopa 84% yehuwandu hwemazuva ese hunokurudzirwa - ndiyo hafu. orenjiyakaenzana nehuwandu hwevhitamini C

Vitamin, Mineral uye Protein Kukosha kweBroccoli

Iine inenge 90% yemvura broccoli macalorie Muriwo wakaderera. 100 gramu inopa 34 makorikori.

carbohydrate

carbs mu broccoli Inosanganisira kunyanya fiber uye shuga. Huwandu hwemakabhohaidhiretsi huri 3.5 magiramu pamukombe. 

Lif

Lifchikamu chakakosha chehupenyu hune hutano. Nokuda kwehutano hwematumbo, kudzivirira zvirwere zvakasiyana-siyana uye kuderedza uremu, zvokudya zvefibrous zvinofanira kusarudzwa.

1 kapu (91 gramu) broccoli mbishi Iine 2.4 magiramu efiber. Chiyero ichi chakaenzana ne5-10% yezuva nezuva fiber kudya.

Broccoli protein yakawanda

Mapuroteni ndicho chivakwa chemuviri. Izvo zvinodiwa pakuchengetedza, kukura uye kugadzirisa kwemuviri. Kuenzaniswa nemimwe miriwo inowanzodyiwa huwandu hweprotein mu broccoli zvakawandisa. (29% yehuremu hwayo hwakaoma)

Vitamine uye Minerals

Broccoli ine zvakawanda zvakasiyana-siyana zvevhitamini uye zvicherwa. Zvinonyanyozivikanwa ndezvi:

C vitamini

Iine mabasa anokosha pahutano hweganda uye immune system. vitamini C ine antioxidant. 45 magiramu ebroccoli yakasvibirira inosangana ne75% yezuva nezuva vhitamini C inodiwa.

Vitamin K1

Iine huwandu hwakawanda hwevhitamini K1, iyo inofanirwa kune hutano hwemapfupa uye kuvhara ropa.

Folate (Vitamin B9)

kunyanya pamuviri Folate, iyo inonyanya kukosha panguva iyi, inotora chikamu mumabasa akadai seyakajairwa kukura kwetishu uye kuvandudzwa kwesero.

Potassium

Iyi mineral yakakosha yakakosha pakudzora kweropa uye kudzivirira kwezvirwere zvemoyo.

Manganese

Iyi trace element muzviyo zvizere, muriwoinowanikwa mumichero nemiriwo.

Demir

Ichi chinhu, icho chinokonzera kutakura oksijeni kumasero matsvuku eropa, ine mabasa anokosha.

Iinewo zvishoma zvemamwe mavhitamini nemamineral. Muchokwadi, broccoli ine zvidiki zvezvese zvinodiwa kumuviri.

Mamwe Mishonga Yemiti Inowanikwa muBroccoli

Iine akawanda mabhenefiti ehutano, broccoli zvakare yakapfuma mune antioxidants uye akasiyana emiti makomisheni.

Sulforaphane

Ndiyo yakanyanya kuwanda uye yakasanganiswa mumuriwo. Iine basa rekupa dziviriro kubva kugomarara.

Indole 3 carbinol

Inozivikanwa nekudzivirira kwayo pagomarara, komisheni iyi ine hutano hwakasiyana.

carotenoids

Inobatsira kune hutano hwemaziso lutein uye zeaxanthin, beta carotene Rine.

Kaempferol

Iyo antioxidant ine zvinodzivirira kubva kuhutano hwemoyo, kenza, kuzvimba uye allergies.

quercetin

Iyo antioxidant ine inoderedza BP muvanhu vane high blood pressure.

Ndezvipi Zvakanakira Broccoli?

Ine antioxidants ine simba

Iyo antioxidant yemukati yemuriwo ndiyo yakakura sosi yemabhenefiti ayo.

Antioxidantsmamorekuru anodzivirira kana kuderedza kukuvadzwa kwesero kunokonzerwa nemahara radicals. Izvi zvinopa kudzivirira pahutano hwese, pamwe nekuderedza kuzvimba mumuviri.

broccoli, antioxidant ine simba panguva yekugaya sulforaphane Iyo ine yakakwira mazinga eglucophanphan, komisheni inoshandurwa kuita

Test-tube uye zvidzidzo zvemhuka zvinoratidza kuti sulforaphane ine hutano hwakanaka, sekudzikisa shuga yeropa uye cholesterol mazinga, kuderedza oxidative kusagadzikana uye kudzivirira kukura kwechirwere chisingaperi.

Muriwo zvakare une antioxidants lutein uye zeaxanthin, iyo inogona kudzivirira oxidative kusagadzikana uye kukuvara kwemasero mumaziso.

Bioactive makemikari ari mukati mayo anoderedza kuzvimba

broccoli Iine akasiyana bioactive makomisheni anozivikanwa kuderedza kuzvimba mumatishu emuviri. Imwe yeiyi kaempferol, flavonoid yakaratidza simba rinopesana nekuzvimba mune zvese mhuka uye test-tube zvidzidzo.

Chidzidzo chidiki chevanhu chevashandisi vefodya, kudya broccoliyakaratidza kuti n yakakonzera kudzikiswa kukuru kwemakaki ekuzvimba.

Inopa dziviriro kubva kune mamwe marudzi egomarara

broccoli Cruciferous miriwo senge cruciferous miriwo ine akati wandei bioactive makomisheni anogona kuderedza kukuvadzwa kwesero kunokonzerwa nezvimwe zvirwere zvisingaperi.

Zvidzidzo zvidiki zvakawanda zvakaratidza kuti kudya miriwo yecruciferous kunogona kudzivirira kune mamwe marudzi egomarara:

– Chipfuwa

– Prostate

– Gastric/dumbu

- Colorectal

- Kidney

– Gomarara redundiro

Inopa kudzora shuga yeropa

kudya broccoliInobatsira kudzora shuga muropa muvanhu vane chirwere cheshuga. Iyi bhenefiti inosanganiswa neiyo antioxidant yemukati yemuriwo.

Chimwe chidzidzo chevanhu chaive muvanhu vane chirwere cheshuga chechipiri avo vakadya muriwo uyu zuva nezuva kwemwedzi. insulin kurambayakaratidza kudzikira kwakanyanya mu

Vegetable yakanaka faibha ndiko kunobva. Maererano nedzimwe tsvakurudzo, kunyanya kudya fiber kunoderedza shuga yeropa.

Inotsigira hutano hwemoyo

Zvidzidzo zvakawanda, broccoliInoratidza kuti hutano hwemwoyo hunogona kutsigira hutano hwemwoyo nenzira dzakawanda.

"Yakaipa" LDL cholesterol uye triglyceride Kukwirisa kweropa ndiyo ngozi huru yehosha yemwoyo.

Chidzidzo chimwe chete, cheupfu broccoli piritsi vakawana kuti triglycerides uye "yakaipa" LDL cholesterol yakaderedzwa zvakanyanya, nepo mazinga e "yakanaka" HDL cholesterol akawedzerwa muvanhu vanorapwa.

Imwe tsvagiridzo inotsigira pfungwa yekuti iyo chaiyo antioxidants mumuriwo inogona kuderedza njodzi yako yese yekurwadziwa kwemoyo.

Inoderedza kuvimbiswa

broccoliakapfuma mufiber uye antioxidants - ese ari maviri anotsigira hutano hunoita basa uye hutano hwekugaya.

Gut kugara uye nharaunda yakasimba ine hutano hwebhakitiriya mukoloni zvinhu zviviri zvakakosha zvehutano hwekugaya. broccoli Kudya zvokudya zvine fibrous uye antioxidant-rich, zvakadai seizvi, zvinotora basa mukuchengetedza hutano hwehutano, izvo zvinobatsira kuderedza zvirwere zvikuru zvinobata vanhu vakawanda, zvakadai sekuvhara.

Inotsigira hutano hwehuropi

Zvimwe zvinovaka muviri uye bioactive komisheni mune iyi cruciferous muriwo inononoka kuderera mupfungwa uye inotsigira hutano huropi uye tsinga dzinoshanda.

Chidzidzo chevakuru vakuru ve960, broccoli Zvakaonekwa kuti mumwe kushumira zuva rima miriwo miriwo akadai

Pamusoro pezvo, chidzidzo chemhuka chakaratidza kuti mbeva dzakabatwa ne kaempferol, komisheni mumuriwo, yaive nekuderera kwechiitiko checerebral palsy uye kuderedzwa kwetsinga dzinotevera chiitiko chakaita sitiroko.

Broccoli inoderedza kukwegura

Maitiro ekuchembera anonyanya kukonzerwa neoxidative kusagadzikana uye kuderera kwemetabolic basa pamusoro pehupenyu.

Kunyange zvazvo kukwegura kusingadzivisiki maitiro echisikigo, hutano hwekudya, zvirwere zvine chokuita nezera, genetic expression uye kukura kunoita basa rinokosha pakurebesa kukwegura.

Zvidzidzo, broccoli Ichi chidzidzo chinoratidza kuti sulforaphane, yakakosha bioactive komisheni, inogona kuve nekwaniso yekunonotsa iyo biochemical maitiro ekuchembera nekuwedzera kutaura kweiyo antioxidant majini.

Inosimbisa kudzivirirwa

Iwo immune system yemunhu yakaoma uye inoda huwandu hukuru hwekudya kuti ushande nemazvo.

vitamini CZviri pachena kuti ndiyo inonyanya kukosha kudya kwekudzivirira muviri uye broccoliiripowo muhuwandu hwepamusoro. Tsvagiridzo inoratidza kuti vhitamini C ine basa mukudzivirira uye kurapwa kwezvirwere zvakasiyana. 

Kazhinji, iyo yakawanda vhitamini C inofungidzirwa kuti iri mumaorenji, kunyange zvakadaro broccoli Zvechokwadi hazvigone kufuratirwa panyaya iyi - hafu-kapu yekudya (78 magiramu) yakabikwa ine 84% yekudya kwemazuva ese kwevhitamini iyi.

Inotsigira hutano hwemazino uye hwemuromo

broccoliIine huwandu hwezvinovaka muviri zvinozivikanwa kutsigira hutano hwemukanwa uye kudzivirira chirwere chemazino.

Vegetables, Vitamin C uye calciumIcho chitubu chakanaka cheupfu uye zvose zvinoderedza ngozi ye periodontal chirwere.

Kudya broccoli mbishi Maererano nemamwe mabhuku, inoderedza plaque yemazino uye inobatsira kuchena mazino. Nekudaro, hapana ruzivo rwesainzi rwakakwana kutsigira izvi.

Inotsigira hutano hwemapfupa nemajoini

Zvizhinji zvezvikafu zviri mumuriwo uyu hutano hwemapfupaInozivikanwa kutsigira hutano hwemapfupa uye kudzivirira zvirwere zvine chokuita nemapfupa.

Vegetables, yakanaka vitamini K uye calcium, zvinhu zviviri zvakakosha zvekuchengetedza mapfupa akasimba, ane utano.

Izvo zvakakoshawo kune hutano mapfupa. phosphorus, Iinewo zinc, vitamini A uye C.

A test tube study broccoli Zvinoratidza kuti sulforaphane iri mairi inogona kubatsira kudzivirira osteoarthritis.

Inodzivirira ganda kubva pakukuvadzwa nezuva

Kenza yeganda iri kuwedzera, pamwe nekuda kwekukuvadzwa ozone layer uye kuratidzwa kune ultraviolet (UV) mwaranzi.

Tsvagiridzo inoratidza kuti iyo bioactive makomisheni mumuriwo uyu anogona kudzivirira kubva kune UV kukuvara kwemwaranzi inotungamira kugomarara reganda. 

Zvidzidzo zvevanhu, mushure mekubuda kwezuva broccoli kubvisaZvave zvichiratidzwa kuti sage ine yakakosha yekudzivirira kukuvara kweganda uye kukura kenza.

Zvakanakira Kudya Broccoli Panguva Yepamuviri

Muviri unoda akawanda mavhitamini, zvicherwa uye mapuroteni panguva yekuzvitakura kutsigira mwana naamai.

broccoli Iyo yakanaka sosi yemavhitamini B - ndiko kuti, ine vhitamini B9, inozivikanwawo sefolate. Folate chinhu chakakosha pahuropi hwe "fetus" uye musana wemuzongoza. 

Kugara uchinwa folate-rich chikafu kunobatsira mukufambira mberi kwakanaka kwepamuviri.

Mukuwedzera, zvimwe zvidzidzo zvemhuka zvakaratidza kuti amai broccoliIchi chidzidzo chinoratidza kuti chinogona kutsigira hutano hwekuziva kwemwana achangoberekwa.

Ndezvipi Kukuvadza kweBroccoli?

broccoli Kazhinji chikafu chinobvumirwa zvakanaka uye chinogona kudyiwa nemunhu wese. Zvisinei, mune vamwe vanhu hazviwanzoitiki broccoli allergy zvinoonekwa. Vanhu ava vanofanira kugara kure nemuriwo uyu.

broccoli goitrogenNdicho chimwe chezvokudya zvinokonzeresa goiter. Izvi zvekudya kana zvinhu zvinoderedza huwandu hwehomoni yethyroid muropa, zvichiita kuti thyroid gland ishande zvakanyanya. 

Inogona kukonzera zvinokuvadza muvanhu vane sensitive thyroid gland. Kubika miriwo uye kupisa kunoderedza izvi zvinokonzerwa.

Avo vanoshandisa mishonga inoderedza ropa, broccoli anofanira kubvunza chiremba asati adya. Nekuti muriwo wakakwira vhitamini K zvemukati zvinogona kudyidzana nemushonga.

Mazano uye Ruzivo Runoshanda paBroccoli

- Paunenge uchitenga broccoli, ita shuwa kuti madzinde akasimba uye kumusoro kwakasimba.

 - Chengetedza mufiriji usina kugeza uye nemuromo wakashama webhegi.

 – Idya muriwo mukati memazuva maviri kuti unakidze.

 – Unogona kudya broccoli iri mbishi mumasalad kana kubikwa. Zvisinei, kubika kunoderedza kuuraya kwayo kenza.

– Kana uchizobika, cheka madzinde wopatsanura maruva. Ifashaidze zvakakwana kuti iname paunoibaya neforogo uye ngwarira kuti isaoma.

Broccoli Inogona Kudyiwa Yakabikwa Here?

Kazhinji inodyiwa yakabikwa, broccoli muriwo unovaka muviri. Inogonawo kudyiwa isina kubikwa. Kuti udye broccoli yakasvibirira, kutanga kune zvose, zvakakosha kushambidza uye kuchenesa zvakanyanya. Mushure mekugeza zvakakwana, zvinyoronyoro pukuta broccoli nemucheka wepepa kusvikira yaoma zvachose.

Uchishandisa banga rakapinza, cheka broccoli florets kubva pazinde rehombe kuita zvidimbu zvinoruma.

Zvakachengeteka zvakakwana kudya zvose ruva uye dzinde. Zvisinei, madzinde acho akaoma zvikuru kutsenga. Kana madzinde akachekwa zvakanaka, zviri nyore kutsenga.

Panguva ino, unogona kudya broccoli pamwe nemuto wemuriwo kana sosi ine yogati.

Kubika kunokanganisa chikafu che broccoli 

Dzimwe nzira dzekubika dzinogona kuderedza zvimwe zvinovaka muviri mu broccoli. Semuenzaniso, broccoli inzvimbo yakanaka yevhitamini C. Vitamin C ivhitamini inonzwa kupisa uye zvirimo zvinogona kusiyana zvakanyanya zvichienderana nenzira yekubika.

Imwe ongororo yakawana kuti kubikwa kana kubika broccoli kwakaderedza vhitamini C yayo ne38% uye 33% zvichiteerana.

Imwe ongororo yakacherekedza kuti microwaving, kufashaidza, nekukacha zvakakonzera kurasikirwa kukuru muvhitamini C uye chlorophyll, pigment inosimudzira hutano inopa broccoli ruvara rwegirinhi.

Kupisa broccoli kunopa kuchengetedzwa kwakanyanya kwezvikafu izvi zvichienzaniswa nedzimwe nzira dzekubikisa dzakataurwa.

Broccoli zvakare yakapfuma mune yakasikwa chirimwa chinoumba sulforaphane. Sulforaphane yakabatana kune akasiyana ehutano mabhenefiti uye inobatsira kudzivirira kubva kuchirwere chemoyo, cancer, chirwere cheshuga uye nyaya dzekugaya.

Miviri yedu inotora sulforaphane zviri nyore kubva kune broccoli mbishi pane kubva broccoli yakabikwa. Zvisinei, kubika broccoli kunewo zvakanakira. Semuenzaniso, kubika zvakanyanya kunowedzera iyo antioxidant basa re broccoli.

Kubika broccoli kunowedzera zviri mukati ma carotenoids, ayo anobatsira antioxidants anobatsira kudzivirira zvirwere uye kuwedzera immune system.

Inogona kukonzera gasi kana kuzvimba 

Kudya broccoli ine ngozi shoma. Asi senge miriwo mizhinji mumhuri yecruciferous, broccoli, mbishi uye yakabikwa, inogona kukonzera gasi rakawandisa kana kuputika mune vamwe vanhu.

Broccoli inogona kukonzera kushushikana kwekudya, kunyanya kune vanhu vane irritable bowel syndrome (IBS).

Izvi zvinodaro nekuda kweiyo yakakwira fiber uye FODMAP yemukati. FODMAPs (fermentable oligo-, di-, mono-saccharides, uye polyols) haanyanyi kutorwa mapfupi-chain carbohydrates anowanikwa mumiriwo yecruciferous senge broccoli.

Mune vanhu vane IBS, FODMAPs isina kuvharwa inogona kutamira kukoloni, zvichiita kuti gasi rakawandisa kana kuputika.

Hazvizivikanwe kana dzimwe nzira dzekubika dzinogona kukanganisa FODMAP yemukati yechikafu. Zvakadaro, kubika broccoli kunobatsira kupfavisa miti yakaoma yechirimwa. 

Broccoli ine hutano kana ikadyiwa iri mbishi uye yakabikwa

Broccoli isarudzo ine hutano zvisinei nekuti yakagadzirwa sei. Zvose zvakabikwa uye mbishi broccoli zvinopa zvinobatsira zvinovaka muviri profiles zvakapfuma mufiber, antioxidants, uye zvakakosha mavitamini nemaminerari. Kuti uwane zvikomborero zvayo zvehutano, zviri nani kudya broccoli zvose zviri mbishi uye zvakabikwa.

Broccoli uye Koliflower Ndeupi Hutano Hwakanaka?

broccoli uye cauliflowervane cruciferous, kazhinji vachienzaniswa nemumwe.

Nepo vese vari vemhuri imwe chete yechirimwa, vanogovanawo zvimwe zvakafanana maererano nekudya uye hutano hunobatsira. Zvisinei, panewo kusiyana kunooneka pakati pavo.

Koliflower uye Broccoli Kusiyana, Kufanana

broccoli uye cauliflowerIyo yakaderera mumakoriyori uye yakazara neakasiyana akakosha mavhitamini nemamineral.

Ose ari maviri akanyanya kukwirisa mufiber, chikafu chakakosha chinotsigira kudzora shuga yeropa uye hutano hwemoyo. Iine huwandu hwakanaka hwevhitamini C, iyo inobatana nekugadzirwa kwemapfupa, basa rekudzivirira muviri uye kuporesa maronda.

Ivo zvakare vakapfuma mune akati wandei mamwe mamicronutrients, kusanganisira folate, potassium, mhangura, uye manganese.

Broccoli uye cauliflower Kuenzanisa maererano nehutano hwekudya:

Kunyange zvazvo kune zvakawanda zvinovaka muviri zvakafanana pakati pemiriwo miviri, panewo zvimwe zvakasiyana.

Semuenzaniso, nepo broccoli ine huwandu hwakawanda hwevhitamini C uye K, cauliflower inopa zvishoma pantothenic acid uye vhitamini B6.

Pasinei nokusiyana kuduku uku, zvose zvine utano uye zvinovaka muviri.

Broccoli kana Cauliflower - Ndeupi Utano Hwakanaka?

broccoli uye cauliflower Pane misiyano midiki pakati pavo, kunyanya maererano nehutano hunobatsira, chikafu, uye antioxidants. Zvisinei, zvose zviri zviviri zvine utano, zvinovaka muviri uye zvakasiyana-siyana.

Kushandiswa kwakawanda pavhiki, pamwe chete nemiriwo-dense miriwo sematomatisi, sipinashi, asparagus, uye zucchini. broccoli uye cauliflower anofanira kudya.