Iyini i-Broccoli, Mangaki Amakhalori? Izinzuzo, Ukulimaza kanye Nenani Lokudla Okunempilo

broccoliebizwa ngokuthi imifino ephezulu ngemiphumela yayo yezempilo enenzuzo. iklabishi, ukholifulawa kanye Amahlumela eBrussels ihlobene. “I-Brassica oleracea Iyingxenye yezitshalo ezaziwa ngokuthi

Kuyimifino enomsoco ophezulu ngoba iqukethe amavithamini namaminerali abalulekile afana namavithamini C no-K, amaminerali okusansimbi kanye ne-potassium. Futhi iqukethe amaprotheni amaningi kunemifino eminingi.

Ziningi izinzuzo zezempilo ze-broccoli ongazidla ziluhlaza, ziphekwe noma zishisiwe. 

 Ukondleka Nekhalori Inani leBrokholi

Enye yezinzuzo ezinkulu zemifino okuqukethwe kwazo okunomsoco. Igcwele izinhlobonhlobo eziningi zamavithamini, amaminerali, i-fiber nezinye izinhlanganisela ze-bioactive. 91 inkomishi (XNUMX amagremu) eluhlaza amanani e-broccoli imi kanje:

Ama-carbohydrate: 6 g

Amaprotheni: 2.6 gram

Amafutha: 0.3 amagremu

I-fiber: 2.4 amagremu

I-Vitamin C: 135% we-RDI

I-Vitamin A: 11% we-RDI

I-Vitamin K: 116% we-RDI

I-Vitamin B9 (Folate): 14% we-RDI

I-Potassium: 8% we-RDI

I-Phosphorus: 6% ye-RDI

I-Selenium: i-3% ye-RDI

Imifino ingadliwa iphekiwe noma iluhlaza - yomibili inempilo enhle kodwa inephrofayili yezakhi ezihlukene.

Izindlela zokupheka ezihlukene ezifana nokubilisa, i-microwaving, i-stir-fry kanye nokushisa kuyashintsha ukwakheka kwezakhi zemifino, ikakhulukazi mayelana nokunciphisa u-vitamin C kanye namaprotheni kanye noshukela oncibilikayo. Ukufutheka kunomthelela omubi omncane.

Noma kunjalo, i-broccoli eluhlaza noma ephekiwe iwumthombo omuhle kakhulu kavithamini C. Amagremu angama-78 we-broccoli ephekiwe ahlinzeka ngama-84% enani elinconyiwe nsuku zonke - leyo ingxenye eyodwa. orangeokulingana nokuqukethwe kwevithamini C

I-Vitamin, Amaminerali kanye ne-Protein Value ye-Broccoli

Iqukethe cishe u-90% wamanzi ama-calories e-broccoli Imifino ephansi. 100 amagremu inikeza 34 kilojoule.

carbohydrate

ama-carbohydrate ku-broccoli Iqukethe ikakhulukazi i-fiber noshukela. Ingqikithi yama-carbohydrate angama-3.5 amagremu inkomishi ngayinye. 

I-Lif

I-Lifkuyingxenye ebalulekile yempilo enempilo. Ngempilo yamathumbu, ukuvimbela izifo ezihlukahlukene nokulahlekelwa isisindo, ukudla okune-fibrous kufanele kukhethwe.

1 inkomishi (91 amagremu) i-broccoli eluhlaza Iqukethe amagremu angu-2.4 wefayibha. Lesi silinganiso silingana no-5-10% wokudla kwansuku zonke kwe-fiber.

Inani lamaprotheni e-Broccoli

Amaprotheni iyisakhiwo somzimba. Kuyadingeka ekunakekeleni, ekukhuleni nasekulungiseni umzimba. Uma kuqhathaniswa neminye imifino evame ukusetshenziswa inani lamaprotheni ku-broccoli kuningi kakhulu. (29% wesisindo sayo esomile)

Amavithamini namaminerali

I-Broccoli iqukethe izinhlobonhlobo zamavithamini namaminerali. Okuvame kakhulu yilezi:

I-vitamin C

Inemisebenzi ebalulekile empilweni yesikhumba namasosha omzimba. I-vitamin C iyi-antioxidant. Amagremu angu-45 we-broccoli eluhlaza ahlangabezana no-75% wesidingo sansuku zonke sikavithamini C.

I-Vitamin K1

Iqukethe inani elikhulu le-vitamin K1, elidingekayo empilweni yamathambo kanye nokujiya kwegazi.

I-Folate (Vitamin B9)

ikakhulukazi ukukhulelwa I-Folate, edingeka kakhulu phakathi nale nkathi, ibamba iqhaza emisebenzini efana nokukhula kwezicubu ezivamile nokuvuselelwa kwamangqamuzana.

potassium

Le mineral ebalulekile ibalulekile ekulawuleni umfutho wegazi kanye nokuvimbela izifo zenhliziyo nemithambo yegazi.

AmaManganese

Le ngxenye ye-trace kuzinhlamvu eziphelele, okusanhlamvuezitholakala izithelo nemifino.

Demir

Lesi sakhi, esinesibopho sokuthwala umoya-mpilo emangqamuzaneni abomvu egazi, sinemisebenzi ebalulekile.

Futhi iqukethe amanani amancane amanye amavithamini namaminerali. Eqinisweni, i-broccoli iqukethe amanani amancane akho konke okudingekayo emzimbeni.

Ezinye Izithako Zezitshalo ezitholakala ku-Broccoli

Ngezinzuzo eziningi zezempilo, i-broccoli nayo inothile ngama-antioxidants kanye nezinhlanganisela zezitshalo ezahlukahlukene.

I-Sulforaphane

Yinhlanganisela eningi kakhulu futhi egxilile emifino. Inomsebenzi wokunikeza isivikelo kumdlavuza.

Indole 3 carbinol

Eyaziwa ngomphumela wayo wokuvikela ngokumelene nomdlavuza, le nhlanganisela inezakhiwo eziyingqayizivele zokudla okunomsoco.

ama-carotenoids

Kuwusizo empilweni yamehlo i-lutein ne-zeaxanthin, i-beta-carotene Iqukethe.

Kaempferol

Kuyi-antioxidant enemiphumela evikela impilo yenhliziyo, umdlavuza, ukuvuvukala kanye nokungezwani komzimba nezinto ezithile.

i-quercetin

Kuyi-antioxidant enomphumela wokwehlisa umfutho wegazi kubantu abanomfutho wegazi ophakeme.

Yiziphi Izinzuzo Ze-Broccoli?

Iqukethe ama-antioxidants anamandla

Okuqukethwe kwe-antioxidant yemifino kungumthombo omkhulu wezinzuzo zayo.

Ama-antioxidantsama-molecule avimbela noma anciphise ukulimala kwamangqamuzana okubangelwa ama-radicals mahhala. Lokhu kunikeza umphumela wokuvikela empilweni yonke, kanye nokunciphisa ukuvuvukala emzimbeni.

broccoli, i-antioxidant enamandla ngesikhathi sokugaya i-sulforaphane Inamazinga aphezulu e-glucophanphan, isakhi esiguqulwa sibe

Ucwaningo lwamashubhu okuhlola kanye nezilwane lubonisa ukuthi i-sulforaphane inezinzuzo zezempilo, njengokwehlisa ushukela wegazi kanye namazinga e-cholesterol, ukwehlisa ukucindezeleka okwenziwe nge-oxidative nokuvimbela ukukhula kwesifo esingelapheki.

Imifino iqukethe ne-antioxidant i-lutein ne-zeaxanthin, engavimbela ukucindezeleka kwe-oxidative nokulimala kwamaselula emehlweni.

Ama-bioactive compounds kokuqukethwe kwawo anciphisa ukuvuvukala

broccoli Iqukethe izinhlanganisela ezihlukahlukene ze-bioactive ezaziwa ukunciphisa ukuvuvukala ezicutshini zomzimba. Enye yalezi i- kaempferol, i-flavonoid ebonise amandla anamandla okulwa nokuvuvukala kuzo zombili izifundo zezilwane neshubhu lokuhlola.

Ucwaningo oluncane lwabantu lwabasebenzisi bakagwayi, ukudla i-broccolikwembula ukuthi n kuholele ekuncipheni okukhulu kwezimpawu zokuvuvukala.

Inikeza isivikelo ezinhlotsheni ezithile zomdlavuza

broccoli Imifino ye-cruciferous efana nemifino ye-cruciferous iqukethe izinhlanganisela eziningana ze-bioactive ezinganciphisa ukulimala kwamangqamuzana okubangelwa ezinye izifo ezingapheli.

Ucwaningo oluningi oluncane lubonise ukuthi ukudla imifino ye-cruciferous kungavikela ezinhlotsheni ezithile zomdlavuza:

– Isifuba

- Indlala yesinye

– Isisu / isisu

- I-Colorectal

- Izinso

– Umdlavuza wesinye

Inikeza ukulawula ushukela wegazi

ukudla i-broccoliIsiza ukulawula ushukela egazini kubantu abanesifo sikashukela. Le nzuzo ihlotshaniswa nokuqukethwe kwe-antioxidant yemifino.

Ucwaningo olulodwa lwabantu lwalungabantu abanesifo sikashukela sohlobo 2 abadla le mifino nsuku zonke inyanga. ukumelana ne-insulinibonise ukwehla okukhulu ku

Imifino inhle fibre umthombo. Ngokocwaningo oluthile, ukusetshenziswa ngokweqile kwe-fiber yokudla kwehlisa ushukela wegazi.

Isekela impilo yenhliziyo

Izifundo eziningi, broccoliKubonisa ukuthi impilo yenhliziyo ingasekela impilo yenhliziyo ngezindlela eziningi.

I-cholesterol "embi" ye-LDL kanye i-triglyceride Amazinga egazi aphakeme ayingozi enkulu yesifo senhliziyo.

Ucwaningo olulodwa, oluyimpushana iphilisi le-broccoli ithole ukuthi i-triglyceride kanye ne-cholesterol "embi" ye-LDL yehliswe kakhulu, kuyilapho amazinga e-cholesterol "enhle" ye-HDL anyuswa kubantu abaphathwa nge-cholesterol.

Olunye ucwaningo lusekela umbono wokuthi ama-antioxidants athile emifino anganciphisa ingozi yakho yokuhlaselwa yinhliziyo.

Yehlisa ukuqunjelwa

broccolianothe nge-fiber nama-antioxidants - kokubili asekela ukusebenza kahle kwamathumbu kanye nempilo yokugaya.

Ukujwayelekile kwamathumbu kanye nomphakathi oqinile wamabhaktheriya onempilo kukholoni yizici ezimbili ezibalulekile zempilo yokugaya. broccoli Ukudla ukudla okune-fibrous kanye ne-antioxidant okucebile, njengalokhu, kudlala indima ekugcineni ukusebenza kwamathumbu okunempilo, okusiza ukunciphisa ukugula okukhulu okuthinta abantu abaningi, njengokuqunjelwa.

Isekela impilo yobuchopho

Izakhamzimba ezithile nezinhlanganisela ze-bioactive kule mifino ye-cruciferous inciphisa ukwehla kwengqondo futhi isekela ubuchopho obunempilo nokusebenza kwezicubu zezinzwa.

Ucwaningo lwabantu abadala abangama-960, broccoli Kuye kwatholakala ukuthi umuntu okhonza usuku lwemifino eluhlaza okumnyama efana

Ukwengeza, ucwaningo lwezilwane lubonise ukuthi amagundane aphathwa nge- kaempferol, inhlanganisela yemifino, abe nezigameko ezincishisiwe ze-cerebral palsy kanye nezicubu zezinzwa ezincishisiwe kulandela umcimbi ofana ne-stroke.

I-Broccoli ibambezela inqubo yokuguga

Inqubo yokuguga ibangelwa kakhulu ingcindezi ye-oxidative kanye nokuncipha kokusebenza kwe-metabolic esikhathini sokuphila.

Nakuba ukuguga kuyinqubo yemvelo engenakugwenywa, ikhwalithi yokudla okunomsoco, izifo ezihlobene nobudala, ukubonakaliswa kofuzo nokuthuthukiswa kudlala indima ebalulekile ekwandiseni inqubo yokuguga.

Izifundo, broccoli Lolu cwaningo lubonisa ukuthi i-sulforaphane, isakhi esiyinhloko se-bioactive, ingaba namandla okunciphisa inqubo ye-biochemical yokuguga ngokwandisa ukubonakaliswa kwezakhi zofuzo ze-antioxidant.

Kuqinisa amasosha omzimba

Amasosha omzimba womuntu ayinkimbinkimbi futhi adinga inani elikhulu lezakhamzimba ukuze asebenze kahle.

I-vitamin Cngokungangabazeki isakhi esibaluleke kakhulu ekusebenzeni kwamasosha omzimba kanye broccolilikhona futhi ngenani eliphezulu. Ucwaningo lukhombisa ukuthi uvithamini C ubamba iqhaza ekuvimbeleni nasekwelapheni izifo ezahlukahlukene. 

Ngokuvamile, i-vitamin C eningi kucatshangwa ukuthi ingawolintshi, nakuba broccoli ngokuqinisekile ngeke kushaywe indiva mayelana nalokhu - ukudla kwenkomishi enguhhafu (amagremu angu-78) okuphekiwe kuno-84% wokudla kwansuku zonke kwale vithamini.

Isekela impilo yamazinyo neyomlomo

broccoliIqukethe uhla lwemisoco eyaziwayo ukusekela impilo yomlomo nokuvikela izifo zamazinyo.

Imifino, Vitamin C kanye i-calciumIwumthombo omuhle kafulawa futhi kokubili kunciphisa ingozi yesifo se-periodontal.

Ukudla i-broccoli eluhlaza Ngokweminye imithombo, inciphisa uqweqwe lwamazinyo futhi isiza ukwenza amazinyo abe mhlophe. Kodwa-ke, akukho datha yesayensi eqinile yokusekela lokhu.

Isekela impilo yamathambo namalunga

Izakhi eziningi kule mifino impilo yamathamboKuyaziwa ukusekela impilo yamathambo nokuvimbela ukuphazamiseka okuhlobene namathambo.

Imifino, enhle vitamin K kanye ne-calcium, izakhi ezimbili ezibalulekile zokugcina amathambo aqinile, anempilo.

Kubalulekile futhi emathanjeni anempilo. i-phosphorus, Futhi iqukethe i-zinc, amavithamini A no-C.

Ucwaningo lweshubhu lokuhlola broccoli Kubonisa ukuthi i-sulforaphane ekuyo ingasiza ekuvimbeleni i-osteoarthritis.

Ivikela isikhumba ekulimaleni kwelanga

Umdlavuza wesikhumba uyanda, ngokwengxenye ngenxa yongqimba lwe-ozone eyonakele kanye nokuchayeka emisebeni ye-ultraviolet (UV).

Ucwaningo lubonisa ukuthi ama-bioactive compounds kule mifino angavikela emonakalweni wemisebe ye-UV eholela kumdlavuza wesikhumba. 

Izifundo zabantu, ngemuva kokuchayeka elangeni ukukhishwa kwe-broccoliKuye kwaboniswa ukuthi i-sage inomphumela obalulekile wokuvikela ekulimazeni kwesikhumba nokuthuthukiswa komdlavuza.

Izinzuzo Zokudla I-Broccoli Ngesikhathi Sokukhulelwa

Umzimba udinga amavithamini amaningi, amaminerali kanye namaprotheni ngesikhathi sokukhulelwa ukuze wondle ingane nomama.

broccoli Iwumthombo omuhle wamavithamini B - okungukuthi, iqukethe uvithamini B9, owaziwa nangokuthi i-folate. I-Folate iyisakhi esibalulekile ekuthuthukiseni ubuchopho bengane nomgogodla. 

Ukudla njalo ukudla okune-folate kunenzuzo ekukhuleni okunempilo kokukhulelwa.

Ngaphezu kwalokho, ezinye izifundo zezilwane ziye zabonisa ukuthi umama broccoliLolu cwaningo lubonisa ukuthi lungakwazi ukusekela ukuthuthukiswa kwengqondo okunempilo kosanda kuzalwa.

Yiziphi Izingozi Ze-Broccoli?

broccoli Ngokuvamile kuwukudla okubekezelelwe kahle futhi kungadliwa yiwo wonke umuntu. Kodwa kwabanye abantu kuyivelakancane i-allergies ye-broccoli iyabonakala. Laba bantu kufanele baqhele kule mifino.

broccoli i-goitrogenKungenye yezidlo ezibanga isifo se-goiter. Lokhu kudla noma izinto kunciphisa inani le-hormone yegilo egazini, okwenza indlala yegilo isebenze kakhulu. 

Ingabangela imiphumela eyingozi kubantu abanendlala yegilo ebucayi. Ukupheka imifino nokushisa kunciphisa le miphumela.

Abasebenzisa izinto zokwehlisa igazi, broccoli kufanele uthintane nodokotela ngaphambi kokudla. Ngoba okuqukethwe kwevithamini K okuphezulu kwemifino kungase kuhlanganyele nemithi.

Amathiphu kanye nolwazi olusebenzayo nge-Brokholi

– Lapho uthenga i-broccoli, qiniseka ukuthi iziqu ziqinile futhi phezulu kuqinile.

 – Gcina efrijini ungagezanga nangomlomo ovulekile wesikhwama.

 – Yidla imifino kungakapheli izinsuku ezimbili ukuze ibe mnandi.

 – Ungayidla i-broccoli iluhlaza kumasaladi noma iphekiwe. Nokho, ukupheka kunciphisa izici zako zokubulala umdlavuza.

– Uma uzopheka, nquma iziqu bese uhlukanisa izimbali. Yibilise ngokwanele ukuthi inamathele lapho uyigcoba ngemfoloko futhi uqaphele ukuthi ungayiqinisi.

Ingabe I-Broccoli Ingadliwa Iluhlaza?

Ikakhulukazi idliwa iphekiwe, i-broccoli iyimifino enomsoco. Ingabuye idliwe iluhlaza. Ukuze udle i-broccoli eluhlaza, okokuqala, kuyadingeka ukuyigeza futhi uyihlanze kahle kakhulu. Ngemva kokugeza kahle, sula ngobumnene i-broccoli ngethawula lephepha kuze kube yilapho isomile ngokuphelele.

Usebenzisa ummese obukhali, sika izimbali ze-broccoli ezivela esiqwini esikhulu zibe izingcezu ezilumayo.

Kuphephe ngokuphelele ukudla imbali nesiqu. Kodwa-ke, iziqu zinzima kakhulu ukuhlafuna. Lapho iziqu zisikwa kahle, kuba lula ukuzihlafuna.

Kulesi sigaba, ungadla i-broccoli nge-sauce yemifino noma isoso nge-yogurt.

Ukupheka kuthinta umsoco we-broccoli 

Ezinye izindlela zokupheka zinganciphisa imisoco ethile ku-broccoli. Isibonelo, i-broccoli ingumthombo omuhle kakhulu kavithamini C. I-Vitamin C iyivithamini ezwela ukushisa futhi okuqukethwe kwayo kungahluka kakhulu kuye ngendlela yokupheka.

Olunye ucwaningo lwathola ukuthi ukuthosa noma ukubilisa i-broccoli kwehlisa okuqukethwe kwevithamini C ngo-38% no-33%, ngokulandelana.

Olunye ucwaningo lwaphawula ukuthi i-microwaving, ukubilisa, kanye nokuthosa kubangele ukulahlekelwa okukhulu kuvithamini C kanye ne-chlorophyll, umbala okhuthaza impilo onikeza i-broccoli umbala wayo oluhlaza.

I-broccoli eshisayo inikeza ukugcinwa okuphezulu kakhulu kwalezi zakhi zomsoco uma kuqhathaniswa nezinye izindlela zokupheka ezishiwo.

I-Broccoli nayo inothile ngesitshalo semvelo se-sulforaphane. I-Sulforaphane ixhunyaniswe nezinhlobonhlobo zezinzuzo zezempilo futhi isiza ukuvikela isifo senhliziyo, umdlavuza, isifo sikashukela kanye nezinkinga zokugaya ukudla.

Imizimba yethu imunca i-sulforaphane kalula ku-broccoli eluhlaza kunakwi-broccoli ephekiwe. Nokho, ukupheka i-broccoli nakho kunezinzuzo zako. Isibonelo, ukupheka kwandisa kakhulu umsebenzi we-broccoli we-antioxidant.

Ukupheka i-broccoli kwandisa okuqukethwe kwayo kwe-carotenoids, okungama-antioxidants anenzuzo asiza ukuvimbela izifo futhi aqinise amasosha omzimba.

Ingabangela igesi noma ukuqunjelwa 

Ukudla i-broccoli eluhlaza kunengozi encane. Kodwa njengemifino eminingi emndenini we-cruciferous, i-broccoli, kokubili eluhlaza futhi ephekiwe, ingabangela igesi eningi noma ukuqunjelwa kwabanye abantu.

I-Broccoli ingabangela ukucindezeleka kokugaya ukudla, ikakhulukazi kubantu abane-irritable bowel syndrome (IBS).

Lokhu kungenxa yokuqukethwe kwayo okuphezulu kwe-fiber kanye ne-FODMAP. Ama-FODMAP (i-oligo-, i-di-, i-mono-saccharides, nama-polyols) angamuncwa kabi ama-carbohydrate e-short-chain ngokwemvelo atholakala emifino ye-cruciferous efana ne-broccoli.

Kubantu abane-IBS, ama-FODMAP angagxiliwe angathuthela kukholoni, okubangela igesi eningi noma ukuqunjelwa.

Akucaci ukuthi izindlela ezithile zokupheka zingathinta okuqukethwe kwe-FODMAP kokudla. Noma kunjalo, ukupheka i-broccoli kusiza ukuthambisa imicu yezitshalo eqinile. 

I-Brokholi inempilo uma idliwa iluhlaza futhi iphekiwe

I-Broccoli iyinketho enempilo kungakhathaliseki ukuthi ilungiswe kanjani. Kokubili i-broccoli ephekiwe neluhlaza inikeza amaphrofayili ezakhi ezinenzuzo anothe nge-fiber, ama-antioxidants, namavithamini namaminerali abalulekile. Ukuze uthole izinzuzo zayo zezempilo, kungcono ukudla i-broccoli kokubili iluhlaza futhi iphekiwe.

I-Brokholi ne-Cauliflower Yikuphi Okunempilo Kakhudlwana?

i-broccoli ne-cauliflowerzi-cruciferous, ngokuvamile ziqhathaniswa nezinye.

Nakuba bobabili bengamalungu omndeni owodwa wezitshalo, baphinde babelane ngokufana okuthile mayelana nezinzuzo zokudla okunempilo kanye nezempilo. Nokho, kukhona futhi umehluko ophawulekayo phakathi kwabo.

Umehluko weCauliflower neBroccoli, Ukufana

i-broccoli ne-cauliflowerInama-kilojoule aphansi futhi igcwele izinhlobonhlobo zamavithamini namaminerali abalulekile.

Zombili ziphezulu kakhulu ku-fiber, isakhi esibalulekile esisekela ukulawula ushukela wegazi nempilo yenhliziyo. Iqukethe inani elihle likavithamini C, elihlobene nokwakheka kwamathambo, umsebenzi wokuzivikela komzimba kanye nokuphulukiswa kwesilonda.

Futhi zicebile kwamanye ama-micronutrients amaningana, kuhlanganise ne-folate, i-potassium, ithusi, ne-manganese.

I-Broccoli ne-cauliflower Ukuqhathanisa ngokwenani lokudla okunempilo:

Nakuba kunokufana okuningi okunomsoco phakathi kwemifino emibili, kukhona futhi umehluko.

Isibonelo, nakuba i-broccoli iqukethe amanani aphezulu amavithamini C no-K, ukholifulawa inikeza i-pantothenic acid eyengeziwe kanye ne-vitamin B6.

Naphezu kwalokhu kuhluka okuncane, kokubili kunempilo futhi kunomsoco.

I-Broccoli noma Ukholifulawa - Yikuphi Okunempilo Kakhulu?

i-broccoli ne-cauliflower Kukhona umehluko omncane omncane phakathi kwabo, ikakhulukazi mayelana nezinzuzo zezempilo, izakhi, kanye nama-antioxidants. Nokho, zombili zinempilo, zinomsoco futhi ziyahlukahluka.

Ukudla okuningana ngeviki, kanye nemifino enomsoco efana notamatisi, isipinashi, i-asparagus, ne-zucchini i-broccoli ne-cauliflower kufanele adle.