Yintoni iBrokholi, Zingaphi iiCalories? Okuzuzwayo, iiNgozi kunye neXabiso leSondlo

broccoli, ebizwa ngokuba yimifuno ephezulu ngenxa yeziphumo zabo zempilo ezinoncedo ikhaphetshu, ikholifulawa kunye ibrussels sprouts inxulumene ne. “"Brassica oleracea" Yeyodidi lwezityalo ezaziwa ngokuba.

Yimifuno enesondlo esiphezulu kuba iqulethe iivithamini kunye neeminerali ezibalulekileyo ezifana nevithamini C kunye ne-K, i-iron kunye neeminerali ze-potassium. Ikwaneprotheyini eninzi kunemifuno emininzi.

I-Broccoli, onokuyidla eluhlaza, ephekiweyo okanye ephekiweyo, ineenzuzo ezininzi zempilo. 

 Ixabiso lezondlo kunye neCaloric yeBrokholi

Enye yeenzuzo ezinkulu zemifuno ngumxholo wazo wezondlo. Igcwele iindidi ezininzi zeevithamini, iiminerali, i-fiber kunye nezinye iikhompawundi ze-bioactive. 91 ikomityi (XNUMX grams) eluhlaza amaxabiso broccoli imi ngolu hlobo lulandelayo:

Iikhabhoni: 6 gram

Iiprotheni: 2.6 gram

Amafutha: 0.3 grams

Ifayibha: 2.4 grams

I-Vitamin C: i-135% ye-RDI

I-Vitamin A: i-11% ye-RDI

I-Vitamin K: i-116% ye-RDI

I-Vitamin B9 (i-Folate): i-14% ye-RDI

I-potassium: i-8% ye-RDI

I-Phosphorus: i-6% ye-RDI

I-Selenium: i-3% ye-RDI

Umifuno unokutyiwa uphekiwe okanye ukrwada – zombini zisempilweni ngokugqibeleleyo kodwa zinenkangeleko yesondlo eyahlukileyo.

Iindlela ezahlukeneyo zokupheka, ezifana nokubilisa, i-microwaving, i-pan-frying, kunye ne-steaming, ukutshintsha ukwakheka kwesondlo semifuno, ngakumbi ekunciphiseni i-vitamin C kunye neprotheni e-soluble kunye neswekile. Ukuphunga kuneyona miphumo mibi.

Sekunjalo, i-broccoli, ekrwada okanye ephekiweyo, ngumthombo obalaseleyo we-vitamin C. I-78 grams ye-broccoli ephekiweyo ibonelela nge-84% yokutya okucetyiswayo kwemihla ngemihla-sisinye esinesiqingatha. orenjiIlingana nomxholo wevithamin C.

IVithamin yeBrokholi, iMineral kunye neProtein Value

Iqulathe malunga nama-90%. iikhalori ze-broccoli Ngumifuno ophantsi. I-100 grams inika i-34 calories.

ekudleni

Iikhabhoni kwi-broccoli Iqukethe ikakhulu ifayibha kunye neswekile. Isiqulatho esipheleleyo se-carbohydrate yi-3.5 grams ngekomityi. 

Lif

Lifyinxalenye ebalulekileyo yobomi obusempilweni. Ukutya kweFiber kufuneka kukhethwe kwimpilo yamathumbu, ukukhusela izifo ezahlukahlukeneyo kunye nokulahlekelwa ubunzima.

1 ikomityi (91 grams) broccoli ekrwada Iqulethe i-2.4 grams yefiber. Eli xabiso lilingana ne-5-10% yexabiso le-fiber yemihla ngemihla.

Isixa seprotheyini yeBrokholi

Iiproteni Yibhloko yokwakha yomzimba. Kuyimfuneko ekugcinweni, ekukhuleni nasekulungiseni umzimba. Xa kuthelekiswa neminye imifuno edla ngokutyiwa inani leprotheni kwi-broccoli kakhulu. (29% ubunzima owomileyo)

IiVithamini kunye neeMinerali

I-Brokholi iqulethe iindidi ezininzi zeevithamini kunye neeminerali. Ezona zixhaphakileyo zezi:

Ivithamin C

Inemisebenzi ebalulekileyo kwimpilo yolusu kunye ne-immune system. Ivithamin C Kuyinto antioxidant. I-45 grams ye-broccoli eluhlaza idibana ne-75% yeemfuno zakho ze-vitamin C zemihla ngemihla.

Ivithamin K1

Iqulethe izixa ezibalulekileyo zevithamin K1, eyimfuneko kwimpilo yamathambo kunye negazi.

I-Folate (ivithamin B9)

ikakhulu ukukhulelwa I-Folate, eyimfuneko kakhulu ngexesha lokukhulelwa, ibandakanyeka kwimisebenzi efana nokukhula kwezicubu eziqhelekileyo kunye nokuhlaziywa kweeseli.

potassium

Le minerali iyimfuneko ibalulekile kulawulo loxinzelelo lwegazi kunye nokuthintela isifo sentliziyo.

Manganese

Lo mkhondo ufumaneka kwiinkozo ezipheleleyo, iimbotyiifumaneka kwiziqhamo kunye nemifuno.

Demir

Le nto, enoxanduva lokuthwala ioksijini kwiiseli ezibomvu zegazi, inemisebenzi ebalulekileyo.

Ikwanazo nezixa ezincinci zezinye iivithamini kunye neeminerali. Enyanisweni, i-broccoli iqulethe ixabiso elincinci layo yonke into efunekayo kumzimba.

Ezinye iiCompounds zeZityalo ezifumaneka kwiBrokholi

I-Broccoli, eneenzuzo ezininzi zempilo, ikwasisityebi kwii-antioxidants kunye neekhompawundi ezahlukeneyo zezityalo.

Sulforaphane

Yeyona khompawundi ininzi kwaye ixinene kwimifuno. Inomsebenzi wokubonelela ngokhuseleko kumhlaza.

Indole 3 carbinol

Le khompawundi, eyaziwa ngempembelelo yayo yokukhusela kumhlaza, ineempawu ezizodwa zesondlo.

carotenoids

Iluncedo kwimpilo yamehlo lutein kunye ne-zeaxanthin, beta-carotene Ine.

IKaempferol

Yi-antioxidant enefuthe elikhuselayo kwimpilo yentliziyo, umhlaza, ukuvuvukala kunye ne-allergies.

iquercetin

I-antioxidant enefuthe lokunciphisa uxinzelelo lwegazi kubantu abanoxinzelelo lwegazi oluphezulu.

Ziziphi iingenelo ze-broccoli?

Iqulethe i-antioxidants enamandla

Umxholo we-antioxidant wemifuno ngowona mthombo omkhulu weenzuzo zayo.

Antioxidantsziimolekyuli ezithintela okanye zithintele umonakalo weseli obangelwa ziiradicals zasimahla. Oku kunika umphumo wokukhusela kwimpilo yonke, njengokunciphisa ukuvuvukala emzimbeni.

broccoli, i-antioxidant enamandla ngexesha lokugaya sulforaphane Inamanqanaba aphezulu eglucophane, i-compound eguqulwa ibe

Uvavanyo lwetyhubhu kunye nezifundo zezilwanyana zibonisa ukuba i-sulforaphane inezibonelelo zempilo ezinjengokwehlisa iswekile yegazi kunye namanqanaba e-cholesterol, ukunciphisa uxinzelelo lwe-oxidative, kunye nokuthintela ukukhula kwesifo esingapheliyo.

Imifuno ikwaqulethe i-antioxidants lutein kunye ne-zeaxanthin, enokuthintela uxinzelelo lwe-oxidative kunye nomonakalo weselula emehlweni.

Iikhompawundi ze-Bioactive kumxholo wayo zinciphisa ukuvuvukala

broccoli Iqulethe iikhompawundi ezahlukeneyo ze-bioactive ezaziwa ukunciphisa ukuvuvukala kwizicubu zomzimba. Enye yezi yi kaempferol, i-flavonoid ebonise amandla okuchasa ukudumba kuzo zombini izilwanyana kunye nezifundo zetyhubhu yovavanyo.

Isifundo esincinci sabantu kubasebenzisi becuba ukutya kwe-broccoliKuye kwatyhilwa ukuba i-n ikhokelela ekunciphiseni okukhulu kwamanqaku okuvuvukala.

Ibonelela ngokhuseleko kwiintlobo ezithile zomhlaza

broccoli Imifuno ye-Cruciferous iqulethe iikhompawundi ezahlukeneyo ze-bioactive ezinokunciphisa umonakalo weseli obangelwa zizifo ezingapheliyo.

Izifundo ezininzi ezincinci zibonise ukuba ukutya imifuno ye-cruciferous kunokukhusela kwiintlobo ezithile zomhlaza:

– Isifuba

– Prostate

– Isisu / isisu

– Colorectal

- Izintso

– Umhlaza wesinyi

Ibonelela ngolawulo lweswekile yegazi

ukutya broccoliInceda ukulawula iswekile yegazi kubantu abanesifo seswekile. Le nzuzo inxulumene nomxholo we-antioxidant wemifuno.

Olunye uphando lwabantu lufumene ukuba abantu abanesifo seswekile se-2 abadla le mifuno yonke imihla inyanga enye ukumelana ne-insulinyabonisa ukuba yehle kakhulu.

Imifuno ilungile ubomi ngumthombo. Ngokutsho kolunye uphononongo, ukusetyenziswa kakhulu kwefiber yokutya kwehlisa iswekile esegazini.

Ixhasa impilo yentliziyo

Izifundo ezininzi, ibrokholiUphononongo lubonisa ukuba inokuxhasa impilo yentliziyo ngeendlela ezininzi.

I-cholesterol ye-LDL "embi" kunye i-triglyceride Amanqanaba aphezulu enza umngcipheko omkhulu wesifo sentliziyo.

Isifundo esinye, singumgubo ipilisi ye-broccoli yafumanisa ukuba i-triglycerides kunye ne-"mbi" ye-LDL ye-cholesterol yancitshiswa kakhulu kubantu abaphathwa nge-cholesterol "elungileyo" ye-HDL, ngelixa amanqanaba e-cholesterol e-HDL "elungileyo" anyukile.

Olunye uphando luxhasa ingcamango yokuba i-antioxidants ethile kwimifuno inokunciphisa umngcipheko wakho wokuhlaselwa yintliziyo.

Yehlisa ukuqhina

broccoliItyebile kwifiber kunye ne-antioxidants - zombini ezixhasa ukusebenza kwamathumbu okunempilo kunye nempilo yokugaya.

Ukuqina kwamathumbu kunye noluntu olomeleleyo lwebhaktheriya enempilo kwikholoni zizinto ezimbini ezibalulekileyo zempilo yokugaya. broccoli Ukutya i-fiber kunye nokutya okucebileyo kwe-antioxidant, okufana , kudlala indima ekugcineni umsebenzi wamathumbu onempilo, onceda ukunciphisa iimeko eziphambili ezichaphazela abantu abaninzi, njengokuqunjelwa.

Ixhasa impilo yengqondo

Ezinye izondlo kunye neekhompawundi ze-bioactive kule mifuno ye-cruciferous ithoba ukuhla kwengqondo kunye nokuxhasa ubuchopho obuphilileyo kunye nokusebenza kwezicubu ze-nerve.

Uphononongo lwabantu abadala abangama-960 lufunyenwe ibrokholi Uphononongo lubonise ukuba ukukhonza imihla ngemihla yemifuno eluhlaza emnyama, efana , ikhusela ukuhla kwengqondo ehambelana nokuguga.

Ukongeza, uphando lwezilwanyana lubonise ukuba iimpuku eziphathwe nge-kaempferol, ikhompawundi kwimifuno, zineziganeko ezincitshisiweyo ze-cerebral palsy kunye nokunciphisa izicubu ze-nerve emva kwesiganeko esifana ne-stroke.

I-Brokholi ithoba inkqubo yokuguga

Inkqubo yokuguga ibangelwa ikakhulu kuxinzelelo lwe-oxidative kunye nokuncipha komsebenzi we-metabolic kubo bonke ubomi.

Nangona ukuguga kuyinkqubo yendalo engenakuphepheka, umgangatho wesondlo, izifo ezinxulumene neminyaka yobudala, ukubonakaliswa kofuzo kunye nophuhliso ludlala indima ebalulekileyo ekwandiseni inkqubo yokuguga.

Izifundo, ibrokholi Olu phononongo lubonisa ukuba i-sulforaphane, eyona nxalenye iphambili ye-bioactive kwi-citric acid, inokuba namandla okucothisa inkqubo ye-biochemical yokuguga ngokwandisa ukubonakaliswa kofuzo lwe-antioxidant.

Yomeleza ukhuseleko

Amajoni omzimba womntu antsonkothile kwaye afuna izondlo ezininzi ukuze asebenze ngokufanelekileyo.

Ivithamin Cngokungathandabuzekiyo sesona sondlo sibalulekileyo ekusebenzeni komzimba kunye ibrokholiIkwafumaneka nakwizixa eziphezulu. Uphando lubonisa ukuba i-vitamin C idlala indima ekuthinteleni nasekunyangeni izifo ezahlukeneyo. 

Ngokuqhelekileyo, iiorenji zicingelwa ukuba ziqulethe eyona vitamin C. ibrokholi Ngokuqinisekileyo ayinakungahoywa kulo mba - isiqingatha sekomityi ephekiweyo (i-78 grams) ine-84% ye-DV yale vitamin.

Ixhasa impilo yamazinyo kunye nomlomo

broccoliIqulethe inani lezondlo ezaziwayo ukuxhasa impilo yomlomo kunye nokuthintela izifo zamazinyo.

Imifuno, i-Vitamin C kunye calciumIngumthombo olungileyo womgubo, zombini ezinciphisa umngcipheko wesifo se periodontal.

Ukutya i-broccoli eluhlaza, Ngokutsho kweminye imithombo, inciphisa i-plaque yamazinyo kwaye inceda ukwenza amazinyo abe mhlophe. Nangona kunjalo, akukho datha yesayensi iqinisekileyo yokuxhasa oku.

Ixhasa impilo yamathambo kunye namalungu

Uninzi lwezondlo ezifumaneka kule mifuno impilo yamathamboKuyaziwa ukuxhasa impilo yamathambo kunye nokuthintela ukuphazamiseka okunxulumene namathambo.

Imifuno ilungile ivithamin K kwaye ngumthombo wekhalsiyam, izondlo ezimbini ezibalulekileyo zokugcina amathambo omelele, asempilweni.

Ikwabalulekile kumathambo asempilweni ifosforasi, Ikwanezinc, iivithamini A kunye noC.

Uphononongo lwetyhubhu yovavanyo ibrokholi Uphononongo lubonisa ukuba i-sulforaphane equlethwe kuyo inokunceda ukuthintela i-osteoarthritis.

Ikhusela ulusu ekonakalisweni lilanga

Umhlaza wolusu uyanda ngenxa yenxalenye ye-ozone eyonakeleyo kunye nokuvezwa kwimitha ye-ultraviolet (UV).

Uphando lubonisa ukuba iikhompawundi bioactive kule mifuno inokukhusela umonakalo UV radiation ekhokelela kumhlaza wolusu. 

Izifundo zabantu zibonisa ukuba emva kokuvela kwelanga isicatshulwa se-broccoliKuye kwavezwa ukuba kunempembelelo ebalulekileyo yokukhusela ekonakalisweni kwesikhumba kunye nophuhliso lomhlaza.

Iinzuzo zokuTya iBrokholi Ngexesha Lokukhulelwa

Umzimba ufuna iivithamini ezininzi, iiminerali kunye neeprotheni ngexesha lokukhulelwa ukuxhasa umntwana kunye nomama.

broccoli Ngumthombo olungileyo weevithamini B - oko kukuthi, iqulethe i-vitamin B9, eyaziwa ngokuba yifolate. I-Folate sisondlo esibalulekileyo kubuchopho bomntwana kunye nophuhliso lomnqonqo. 

Ukusetyenziswa rhoqo kokutya okutyebileyo kwi-folate kunenzuzo kwinkqubela phambili enempilo yokukhulelwa.

Ukongeza, ezinye izifundo zezilwanyana zibonise ukuba yintoni etyiwa ngumama ibrokholiIbonisa ukuba inokuxhasa ukukhula kwengqondo okunempilo yosana olusanda kuzalwa.

Ziziphi iingozi ze-broccoli?

broccoli Ngokuqhelekileyo kukutya okunyamezelayo kwaye kunokutyiwa nguye nabani na. Kodwa kwabanye abantu, nangona kunqabile, ukwaliwa kwe-broccoli ibonwa. Aba bantu mabahlale kude nale mifuno.

broccoli goitrogenKokunye kokutya okudala isifo segoiter. Oku kutya okanye izinto zinciphisa umthamo wedlala lengqula egazini, nto leyo ebangela ukuba idlala lengqula lisebenze nzima. 

Inokubangela iziphumo ezinobungozi kubantu abane-thyroid gland. Ukupheka imifuno kunye nobushushu kunciphisa le miphumo.

Abo basebenzisa amayeza okunciphisa igazi, ibrokholi Ngokuqinisekileyo kufuneka udibane nogqirha ngaphambi kokuba udle. Ngenxa yokuba umxholo we-vitamin K ophezulu wemifuno unokusebenzisana nechiza.

Iingcebiso kunye nolwazi olusebenzayo malunga neBrokholi

– Xa uthenga i-broccoli, qiniseka ukuba iziqu ziqinile kwaye phezulu ziqinile.

 – Gcina efrijini, ngaphandle kokuhlamba, kunye nebhegi evuliwe.

 – Yitye imifuno ngeentsuku ezi-2 kangangoko ukuqinisekisa ukuba imnandi.

 Ungayitya i-broccoli eluhlaza kwiisaladi okanye iphekwe. Nangona kunjalo, ukupheka kunciphisa iimpawu zayo zokubulala umhlaza.

– Ukuba uza kuyipheka, sika iziqu kwaye wahlule iintyatyambo. Yibilise de ibambelele xa uyihlaba ngefolokhwe kwaye uqinisekise ukuba ayihlali iqinile.

Ngaba iBrokholi inokutyiwa ikrwada?

I-Brokholi, etyiwa kakhulu xa iphekiwe, simifuno enesondlo. Isenokutyiwa ikrwada. Ukutya i-broccoli eluhlaza, kufuneka uqale uhlambe kwaye uyicoce kakuhle kakhulu. Emva kokuhlamba ngokucokisekileyo, sula ngobumnene i-broccoli ngephepha lephepha de ibe yome ngokupheleleyo.

Ukusebenzisa imela ebukhali, sika i-broccoli floret ukusuka kwisiqu esiphambili kwiinqununu ezilumayo.

Zombini intyatyambo kunye nesiqu zikhuselekile ngokupheleleyo ukuba zingatyiwa. Nangona kunjalo, iziqu zayo kunzima kakhulu ukuzihlafuna. Iziqu ezincinci zinqunywe, kulula ukuhlafuna.

Kweli nqanaba, ungatya i-broccoli kunye nesosi yemifuno okanye i-yoghurt sauce.

Ukupheka kuchaphazela umxholo wezondlo ze-broccoli 

Ezinye iindlela zokupheka zinokunciphisa izondlo ezithile kwi-broccoli. Ngokomzekelo, i-broccoli ngumthombo obalaseleyo we-vitamin C. I-Vitamin C i-vitamin ephazamisa ukushisa kwaye umxholo wayo unokuhluka kakhulu kuxhomekeke kwindlela yokupheka.

Olunye uphando lufumene ukuba ukutshisa okanye ukubilisa i-broccoli kunciphisa umxholo we-vitamin C nge-38% kunye ne-33%, ngokulandelanayo.

Olunye uphononongo luphawule ukuba i-microwaving, ukubilisa, kunye nokuqhotsa kubangele ilahleko enkulu kwivithamin C kunye ne-chlorophyll, i-pigment eyomeleza impilo enika i-broccoli umbala wayo oluhlaza.

I-broccoli ephunga inika ukugcinwa okuphezulu kwezi zondlo xa kuthelekiswa nezinye iindlela zokupheka ezikhankanywe.

I-Broccoli ikwasisityebi kwisityalo sendalo se-sulforaphane. I-Sulforaphane inxulunyaniswe nezibonelelo ezininzi zempilo kwaye inceda ukukhusela isifo sentliziyo, umhlaza, isifo seswekile kunye neengxaki zokugaya ukutya.

Umzimba wethu ufunxa i-sulforaphane ngokulula ngakumbi kwi-broccoli ekrwada kune-broccoli ephekiweyo. Nangona kunjalo, ukupheka i-broccoli kunenzuzo yayo. Ngokomzekelo, ukupheka kwandisa kakhulu umsebenzi we-antioxidant we-broccoli.

Ukupheka i-broccoli kwandisa umxholo wayo we-carotenoid, eyi-antioxidants enenzuzo enceda ukukhusela izifo kunye nokuphucula amajoni omzimba.

Inokubangela irhasi okanye ukuqunjelwa 

Umngcipheko wokutya i-broccoli eluhlaza uphantsi. Kodwa njengemifuno emininzi kwintsapho ye-cruciferous, zombini i-broccoli eluhlaza kunye nephekiweyo inokubangela igesi egqithisileyo okanye ukugquma kwabanye abantu.

I-Broccoli inokubangela uxinzelelo lokugaya ukutya, ngakumbi kubantu abane-irritable bowel syndrome (IBS).

Oku kungenxa yefiber ephezulu kunye nomxholo weFODMAP. I-FODMAPs (i-oligo-, i-di-, i-mono-saccharides kunye ne-polyols) ayifunxanga kakuhle i-carbohydrates ye-short-chain efumaneka ngokwemvelo kwimifuno ye-cruciferous efana ne-broccoli.

Kubantu abane-IBS, ii-FODMAP ezingaxutywanga zingadlula kwi-colon, zibangele igesi eninzi okanye i-bloating.

Akucaci ukuba ezinye iindlela zokupheka zinokuchaphazela umxholo we-FODMAP wokutya. Sekunjalo, ukupheka i-broccoli kunceda ukuthambisa imicu yezityalo ezomeleleyo. 

I-Brokholi isempilweni xa ityiwa ikrwada kwaye iphekiwe.

I-Broccoli lukhetho olunempilo kungakhathaliseki ukuba lulungiswe njani. Zombini i-broccoli ephekiweyo kunye nekrwada zibonelela ngeeprofayili zezondlo ezinenzuzo ezityebileyo kwifiber, i-antioxidants, kunye neevithamini ezibalulekileyo kunye neeminerali. Ukuvuna izibonelelo zempilo, kungcono ukutya i-broccoli ekrwada kwaye iphekwe.

I-Brokholi kunye neCauliflower, Yeyiphi Esempilweni?

i-broccoli kunye ne-caulifloweryimifuno e-cruciferous edla ngokuthelekiswa enye kwenye.

Nangona bobabini bengabentsapho enye yezityalo, babelana ngokufanayo ngokwesondlo kunye neenzuzo zempilo. Nangona kunjalo, kukho umahluko ophawulekayo phakathi kwabo.

Umahluko kunye nokuFaniswa kweCauliflower kunye neBrokholi

i-broccoli kunye ne-cauliflowerIphantsi kweekhalori kwaye igcwele iivithamini ezahlukeneyo ezibalulekileyo kunye neeminerali.

Zombini ziphezulu kakhulu kwifiber, isondlo esibalulekileyo esixhasa ulawulo lweswekile yegazi kunye nempilo yentliziyo. Iqulethe ixabiso elihle le-vitamin C, ebandakanyekayo ekwakhiweni kwamathambo, ukusebenza komzimba kunye nokuphulukiswa kwamanxeba.

Ziye zizityebi kwezinye ii-micronutrients ezininzi, kubandakanya i-folate, i-potassium, ubhedu kunye ne-manganese.

I-Broccoli kunye ne-cauliflower Ukuthelekisa ngokwexabiso lesondlo:

Nangona kukho ukufana okuninzi kwezondlo phakathi kwemifuno emibini, kukho umahluko.

Ngokomzekelo, i-broccoli iqulethe ixabiso eliphezulu levithamini C kunye ne-K, ngelixa cauliflower Inika i-pantothenic acid kunye ne-vitamin B6.

Nangona lo mahluko umncinci, zombini zisempilweni kwaye zinesondlo.

I-Brokholi okanye iCauliflower – Yeyiphi esempilweni?

i-broccoli kunye ne-cauliflower Kukho umahluko omncinci omncinci phakathi kwezi zibini, ngakumbi malunga neenzuzo zempilo, izondlo, kunye ne-antioxidants. Nangona kunjalo, zombini zisempilweni, zinesondlo kwaye zisebenza ngeendlela ezininzi.

Iinkonzo ezininzi ngeveki, kunye nemifuno enomsoco efana neetumato, isipinatshi, i-asparagus kunye ne-zucchini. i-broccoli kunye ne-cauliflower kufuneka adle.